[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.vicki.sk\/prestante-cvicit-ako-na-skole-zacnite-trenovat\/#Article","mainEntityOfPage":"https:\/\/www.vicki.sk\/prestante-cvicit-ako-na-skole-zacnite-trenovat\/","headline":"Presta\u0148te cvi\u010di\u0165 ako na \u0161kole, za\u010dnite tr\u00e9nova\u0165!","name":"Presta\u0148te cvi\u010di\u0165 ako na \u0161kole, za\u010dnite tr\u00e9nova\u0165!","description":"Nevyh\u00fdbajte sa svalov\u00e9mu zlyhaniu Prv\u00e1 vec ktor\u00fa v\u00e1m be\u017ene povedia je \u017ee m\u00e1te tr\u00e9nova\u0165 len to\u013eko opakovan\u00ed ko\u013eko zvl\u00e1dnete. Optim\u00e1lne sa tu teraz bav\u00edme o cca 5 \u2013 a\u017e 10 opakovan\u00ed po 3 s\u00e9rie. Samozrejme ak ste predt\u00fdm tr\u00e9novali iba... Pokra\u010dovat ve \u010dten\u00ed →<\/a>","datePublished":"2019-10-03","dateModified":"2023-07-21","author":{"@type":"Person","@id":"https:\/\/www.vicki.sk\/author\/#Person","name":"","url":"https:\/\/www.vicki.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/13dbcc20b7c05fcb5c4a6b0bee5a7107a0aae9238a83a4088a42d170780b2eca?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/13dbcc20b7c05fcb5c4a6b0bee5a7107a0aae9238a83a4088a42d170780b2eca?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"vicki.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.vicki.sk\/wp-content\/uploads\/img_a307682_w16877_t1572021602.jpg","url":"https:\/\/www.vicki.sk\/wp-content\/uploads\/img_a307682_w16877_t1572021602.jpg","height":0,"width":0},"url":"https:\/\/www.vicki.sk\/prestante-cvicit-ako-na-skole-zacnite-trenovat\/","about":["\u0160port"],"wordCount":532,"articleBody":"Nevyh\u00fdbajte sa svalov\u00e9mu zlyhaniu Prv\u00e1 vec ktor\u00fa v\u00e1m be\u017ene povedia je \u017ee m\u00e1te tr\u00e9nova\u0165 len to\u013eko opakovan\u00ed ko\u013eko zvl\u00e1dnete. Optim\u00e1lne sa tu teraz bav\u00edme o cca 5 \u2013 a\u017e 10 opakovan\u00ed po 3 s\u00e9rie. Samozrejme ak ste predt\u00fdm tr\u00e9novali iba prsty na kl\u00e1vesnici a ko\u013eko slan\u00fdch lupienkov sa do v\u00e1s zmest\u00ed, tak to na za\u010diatok sta\u010d\u00ed. No, u\u017e po p\u00e1r t\u00fd\u017ed\u0148och by bolo dobr\u00e9 keby ste aspo\u0148 1 s\u00e9riu zabrali a \u0161li do \u00fapln\u00e9ho svalov\u00e9ho vy\u010derpania. Je to najme preto \u017ee postupom \u010dasu si va\u0161e telo na z\u00e1\u0165a\u017e zvykne a \u010falej mu nebude treba budova\u0165 svalov\u00fa hmotu.Nezab\u00fadajte na progres S prv\u00fdm bodom s\u00favis\u00ed aj tento n\u00e1\u0161 druh\u00fd bod. Ak ste u\u017e za\u010dali tr\u00e9nova\u0165 ur\u010dite aj vy poci\u0165ujete \u017ee sa v\u00e1\u0161 progres po ur\u010ditom obdob\u00ed spomalil alebo skoro \u00faplne zastavil. To \u010do pre v\u00e1s bolo pred p\u00e1r mesiacmi doslova hrdinsk\u00fd v\u00fdkon je dnes be\u017en\u00e9. Dokonca sa ani neunav\u00edte. Je to preto lebo va\u0161e telo si na dan\u00fa z\u00e1\u0165a\u017e zvyklo a nie je d\u00f4vod aby svaly r\u00e1stli \u010falej. Preto ak m\u00e1te ur\u010dit\u00fd cie\u013e ktor\u00fd chcete dosiahnu\u0165, \u010di ako chcete vyzera\u0165. Nemali by ste zab\u00fada\u0165 na obmenu cvikov, intenzitu a \u010das tr\u00e9ningu, alebo aj samotn\u00fa z\u00e1\u0165a\u017e. Zabezpe\u010dte si dostatok kal\u00f3ri\u00ed Je jedno \u010di ste ob\u00e9znej\u0161ej postavy alebo ste \u0161t\u00edhli ako la\u0148. Spr\u00e1vny pr\u00edjem a v\u00fddaj kal\u00f3ri\u00ed je d\u00f4le\u017eit\u00fd. Preto\u017ee ak sa rozhodnete \u017ee chcete nabra\u0165 svalov\u00fa hmotu mali by by\u0165 pr\u00edjem kal\u00f3ri\u00ed o nie\u010do vy\u0161\u0161\u00ed ako va\u0161e telo potrebuje. Zabezpe\u010d\u00edte si tak dostatok potrebnej energie k budovaniu svalstva. Ak sa naopak rozhodnete chudn\u00fa\u0165. Mal by by\u0165 pr\u00edjem o \u010dosi men\u0161\u00ed ako potrebujete. To u\u017e ale z\u00e1vis\u00ed od va\u0161ich re\u00e1lnych mo\u017enost\u00ed. Dbajte na kvalitn\u00fd sp\u00e1nok Sp\u00e1nok je d\u00f4le\u017eit\u00fd. To vie ka\u017ed\u00fd. No m\u00e1lo \u013eud\u00ed v skuto\u010dnosti vie \u017ee jeho nedostatkom sa zhor\u0161uje v\u00fdkonnos\u0165, bielkoviny v tele sa viac rozpadaj\u00fa \u010di sa zni\u017euje produkcia anabolick\u00fdch horm\u00f3nov. Ide\u00e1lne by teda bolo ak by ste mohli spa\u0165 7 – 9 hod\u00edn denne. Ak ste \u0161portovec na vrchole sl\u00e1vy tak potom 9- 10 hod\u00edn. No nebudeme si klama\u0165. N\u00e1m t\u00fdch 7 hod\u00edn celkom posta\u010d\u00ed, ve\u010f aj to je pre niektor\u00fdch viac ako si m\u00f4\u017eu dovoli\u0165.Pozor na kardio tr\u00e9ning Na kardio by ste nemali zab\u00fada\u0165, no ke\u010f chcete budova\u0165 svalov\u00fa hmotu nemali by ste ho aplikova\u0165 pred cvi\u010den\u00edm. Ak u\u017e mus\u00edte tak a\u017e na jeho konci. Existuje toti\u017e mnoho \u0161t\u00fadi\u00ed ktor\u00e9 preuk\u00e1zali \u017ee je lep\u0161ie ak sa kardio cvi\u010d\u00ed aspo\u0148 6 hod\u00edn pred alebo po posil\u0148ovan\u00ed. Samozrejme \u017ee najide\u00e1lnej\u0161ie by bolo ak by ste si oddelili kardio a posil\u0148ovanie aby sa tak tieto dve veci nekr\u00ed\u017eili. No to u\u017e z\u00e1le\u017e\u00ed na v\u00e1s \u010di chcete viac schudn\u00fa\u0165 alebo nabra\u0165 svalstva. 4.5\/5 - (10 votes) "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Presta\u0148te cvi\u010di\u0165 ako na \u0161kole, za\u010dnite tr\u00e9nova\u0165!","item":"https:\/\/www.vicki.sk\/prestante-cvicit-ako-na-skole-zacnite-trenovat\/#breadcrumbitem"}]}]