{"id":2009,"date":"2022-11-15T09:05:28","date_gmt":"2022-11-15T09:05:28","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2009"},"modified":"2026-03-07T13:44:14","modified_gmt":"2026-03-07T13:44:14","slug":"5-lean-body-tips","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/5-tipu-pro-stihle-telo\/","title":{"rendered":"5 fitness pohyb\u016f pro \u0161t\u00edhl\u00e9 t\u011blo, kter\u00e9 m\u016f\u017ee vydr\u017eet nav\u017edy"},"content":{"rendered":"

5 fitness pohyb\u016f pro \u0161t\u00edhl\u00e9 t\u011blo, kter\u00e9 m\u016f\u017ee vydr\u017eet nav\u017edy<\/b><\/h1>\n

 <\/p>\n

Chcete nabrat svalovou hmotu? Pokud m\u00e1te pot\u00ed\u017ee s p\u0159ib\u00edr\u00e1n\u00edm na v\u00e1ze, sta\u010d\u00ed zv\u00fd\u0161it v\u00e1hu, kterou zved\u00e1te, a j\u00edst v\u00edce j\u00eddla. Chcete-li z\u00edskat vypracovanou a silnou postavu, pot\u0159ebujete jasn\u00fd c\u00edl, abyste dos\u00e1hli sv\u00e9ho c\u00edle v podob\u011b \u010dist\u00e9 svalov\u00e9 hmoty.<\/span><\/p>\n

 <\/p>\n

Od j\u00eddla, kter\u00e9 j\u00edte, a\u017e po d\u00e9lku, frekvenci a typy cvi\u010den\u00ed na \u0161t\u00edhl\u00e9 t\u011blo, kter\u00e9 prov\u00e1d\u00edte, to v\u0161e ovliv\u0148uje va\u0161i schopnost z\u00edskat \u0161t\u00edhlou a objemnou svalovou hmotu.<\/span><\/p>\n

 <\/p>\n

Tak\u017ee pokud je va\u0161\u00edm c\u00edlem nabrat svalovou hmotu a vypadat vyr\u00fdsovan\u011b, pak je tento \u010dl\u00e1nek pro v\u00e1s. Sledujte m\u011b, pod\u011bl\u00edm se s v\u00e1mi o 5 fitness cvik\u016f, kter\u00e9 v\u00e1m pomohou rychle a s trval\u00fdmi v\u00fdsledky vybudovat \u0161t\u00edhl\u00e9 t\u011blo.<\/span><\/p>\n

1. Za\u010dn\u011bte sv\u016fj den sn\u00eddan\u00ed<\/b><\/h2>\n

Bez ohledu na to, jak moc jste zanepr\u00e1zdn\u011bn\u00ed, si v\u017edycky ud\u011blejte \u010das na velmi v\u00fd\u017eivnou sn\u00eddani ka\u017ed\u00e9 r\u00e1no, proto\u017ee studie ukazuj\u00ed, \u017ee sn\u00eddan\u011b pom\u00e1h\u00e1 zrychlit metabolismus po cel\u00fd den. Ujist\u011bte se tedy, \u017ee va\u0161e sn\u00eddan\u011b obsahuje v\u0161echny pot\u0159ebn\u00e9 vitam\u00edny a \u017eiviny, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje.<\/span><\/p>\n

 <\/p>\n

Vyh\u00fdbejte se sn\u00eddani s vysok\u00fdm obsahem rafinovan\u00fdch sacharid\u016f. M\u00edsto toho si dejte sn\u00eddani s vysok\u00fdm obsahem b\u00edlkovin a vl\u00e1kniny, proto\u017ee v\u00e1m dod\u00e1 pocit sytosti a pom\u016f\u017ee zabr\u00e1nit prudk\u00e9mu zv\u00fd\u0161en\u00ed hladiny cukru v krvi.<\/span><\/p>\n

 <\/p>\n

M\u00edsto sladk\u00fdch cere\u00e1li\u00ed a pe\u010diva zvolte vegetari\u00e1nskou omeletu nebo granolu se sko\u0159ic\u00ed a sm\u011bs\u00ed o\u0159ech\u016f. Sn\u011bzte do hodiny po probuzen\u00ed, abyste se zasytili, proto\u017ee \u010d\u00edm d\u00e9le budete \u010dekat, t\u00edm v\u011bt\u0161\u00ed je pravd\u011bpodobnost, \u017ee se rozhodnete pro nezdrav\u00e9 j\u00eddlo.<\/span><\/p>\n

 <\/p>\n

Studie publikovan\u00e1 v l\u00e9ka\u0159sk\u00e9m \u010dasopise odhalila, \u017ee \u017eeny, kter\u00e9 konzumovaly vydatnou sn\u00eddani, nap\u0159\u00edklad vejce a chl\u00e9b, m\u00edsto sn\u00edda\u0148ov\u00e9 ty\u010dinky, zhubly po 12 t\u00fddnech v\u00edce ne\u017e ty, jejich\u017e nejv\u011bt\u0161\u00ed j\u00eddlo bylo k ve\u010de\u0159i. Uk\u00e1zalo se tak\u00e9, \u017ee se sn\u00ed\u017eily jejich hormony hladu, ghrelin a inzul\u00edn.\u00a0<\/span><\/p>\n

 <\/p>\n

Podle zpr\u00e1v N\u00e1rodn\u00edho registru pro kontrolu hmotnosti p\u0159ibli\u017en\u011b 801 000 lid\u00ed, kte\u0159\u00ed zhubli a \u00fasp\u011b\u0161n\u011b si udr\u017eeli v\u00e1hu pod 14 kilogramy, uvedlo, \u017ee se jim poda\u0159ilo dos\u00e1hnout a udr\u017eet si v\u00e1hov\u00fd \u00fabytek d\u00edky ka\u017edodenn\u00ed sn\u00eddani. Zpr\u00e1va d\u00e1le odhalila, \u017ee ti, kte\u0159\u00ed jedli r\u00e1no, m\u011bli ni\u017e\u0161\u00ed krevn\u00ed tlak, ni\u017e\u0161\u00ed hladinu cholesterolu a sn\u00ed\u017een\u00e9 riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed a p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed.<\/span><\/p>\n

\"\"<\/p>\n

2. Jezte v\u010das<\/b><\/h2>\n

V\u0161ichni denn\u011b pot\u0159ebujeme ur\u010dit\u00e9 mno\u017estv\u00ed energie a to je t\u0159eba rozlo\u017eit po cel\u00fd den. Energii n\u00e1m dod\u00e1vaj\u00ed potraviny, jako je \u0161krob, lipidy a b\u00edlkoviny.<\/span><\/p>\n

<\/h2>\n

Pravideln\u00e9 stravov\u00e1n\u00ed po cel\u00fd den dod\u00e1v\u00e1 t\u011blu energii a \u017eiviny, kter\u00e9 pot\u0159ebuje k optim\u00e1ln\u00edmu v\u00fdkonu. Kdykoli poc\u00edt\u00edte v 15 hodin energetick\u00fd propad, pravd\u011bpodobn\u011b v\u00e1m t\u011blo \u0159\u00edk\u00e1, \u017ee je \u010das na sva\u010dinu.<\/span><\/p>\n

<\/h2>\n

Pokud b\u011bhem dne nej\u00edte dostatek j\u00eddla, va\u0161e t\u011blo si obt\u00ed\u017en\u011b uspokoj\u00ed pot\u0159ebnou energii a \u017eiviny. Kdy\u017e k tomu dojde, va\u0161e t\u011blo...\u00a0<\/span><\/p>\n

vynahrazuje si to t\u00edm, \u017ee si v neobvykl\u00fdch \u010dasech vy\u017eaduj\u00ed j\u00eddlo, co\u017e v\u00e1s \u010dasto vede k tomu, \u017ee sn\u00edte v\u00edce, ne\u017e je nutn\u00e9.\u00a0<\/span><\/p>\n

<\/h2>\n

D\u016fsledn\u00e9 na\u010dasov\u00e1n\u00ed j\u00eddla podle pot\u0159eb va\u0161eho t\u011bla tak\u00e9 pom\u00e1h\u00e1 s tr\u00e1ven\u00edm. P\u0159\u00edli\u0161 mnoho a p\u0159\u00edli\u0161 rychl\u00e9 j\u00eddlo m\u016f\u017ee zat\u011b\u017eovat va\u0161e st\u0159eva. Z\u00e1rove\u0148 neust\u00e1l\u00e9 mls\u00e1n\u00ed zt\u011b\u017euje \u017ealudku odpo\u010dinek. Toto obdob\u00ed odpo\u010dinku je nezbytn\u00e9 pro aktivaci<\/span> \u00a0 <\/span>migra\u010dn\u00ed motorick\u00fd komplex (MMC), proces, kter\u00fd pom\u00e1h\u00e1 vylu\u010dovat nestr\u00e1ven\u00e1 j\u00eddla a pom\u00e1h\u00e1 p\u0159edch\u00e1zet nad\u00fdm\u00e1n\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

V\u00fdzkum prok\u00e1zal, \u017ee ti, kte\u0159\u00ed ob\u011bdvaj\u00ed po 15. hodin\u011b, maj\u00ed v\u011bt\u0161\u00ed pot\u00ed\u017ee s hubnut\u00edm ne\u017e ti, kte\u0159\u00ed jed\u00ed d\u0159\u00edve.<\/span><\/p>\n

<\/h2>\n

Jin\u00fd v\u00fdzkum tak\u00e9 uvedl, \u017ee ti, kte\u0159\u00ed jed\u00ed mezi 6. a 19. hodinou, zaznamenali v\u011bt\u0161\u00ed \u00fabytek hmotnosti ne\u017e ti, kte\u0159\u00ed jedli kdykoli b\u011bhem dne.<\/span><\/p>\n

<\/h2>\n

Chcete-li dos\u00e1hnout \u0161t\u00edhl\u00e9, vyr\u00fdsovan\u00e9 postavy a zlep\u0161it si celkov\u00e9 zdrav\u00ed, dodr\u017eujte tento jednoduch\u00fd j\u00eddeln\u00ed\u010dek:<\/span><\/p>\n

<\/h2>\n

6:00: Vst\u00e1v\u00e1n\u00ed<\/span><\/p>\n

7\u20138 hodin: Sn\u00eddan\u011b<\/span><\/p>\n

10:00 a\u017e 10:30: Dopoledn\u00ed sva\u010dina\u00a0<\/span><\/p>\n

12:00 a\u017e 13:00: Ob\u011bd<\/span><\/p>\n

15:00 a\u017e 16:00: Odpoledn\u00ed sva\u010dina<\/span><\/p>\n

19:00 a\u017e 20:00: Ve\u010de\u0159e<\/span><\/p>\n

22:00: P\u0159ed span\u00edm<\/span><\/p>\n

3. Dejte si zdrav\u00e9 sva\u010diny<\/b> Kdy\u017e m\u00e1te hlad<\/b><\/h2>\n

I kdy\u017e je to dobr\u00e1 rada, mnoho z n\u00e1s ji nepraktikuje. Ignorujeme sv\u00e9 t\u011blo a j\u00edme jen z nudy, \u010dasu nebo spole\u010densk\u00e9ho tlaku. A to v\u0161e jsou \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky.<\/span><\/p>\n

<\/h2>\n

Ne\u010dekejte s j\u00eddlem a\u017e do bodu, kdy budete m\u00edt hlad. Ujist\u011bte se, \u017ee m\u00e1te v\u017edy u sebe zdravou sva\u010dinu, a\u0165 u\u017e pracujete nebo jste na cest\u00e1ch. Takto se m\u016f\u017eete naj\u00edst, jakmile poc\u00edt\u00edte pocit hladu.<\/span><\/p>\n

<\/h2>\n

P\u0159esta\u0148te j\u00edst, jakmile se c\u00edt\u00edte syt\u00ed. V\u011bt\u0161inou j\u00edme i za hranic\u00ed norm\u00e1lu kv\u016fli neukojen\u00e9mu hladu, slanosti j\u00eddla nebo prost\u011b kv\u016fli rozpt\u00fdlen\u00ed. To bohu\u017eel \u010dasto vede k nad\u00fdm\u00e1n\u00ed a nepohodl\u00ed.<\/span><\/p>\n

<\/h2>\n

Jezte pomalu a d\u011blejte si b\u011bhem j\u00eddla p\u0159est\u00e1vky. V\u011bnujte pozornost sv\u00e9mu t\u011blu. N\u011bkdy sta\u010d\u00ed 5minutov\u00e1 p\u0159est\u00e1vka, abyste si uv\u011bdomili, \u017ee jste syt\u00ed. A pokud je va\u0161\u00edm c\u00edlem zhubnout, osvojte si tento stravovac\u00ed n\u00e1vyk.<\/span><\/p>\n

\"\"<\/p>\n

4. M\u00e9n\u011b se spol\u00e9hejte na svou v\u00e1hu<\/b><\/h2>\n

Pro v\u011bt\u0161inu lid\u00ed vede pravideln\u00e9 pou\u017e\u00edv\u00e1n\u00ed v\u00e1hy k \u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed. Ale u n\u011bkter\u00fdch jin\u00fdch je to naopak, \u010dasto je to odrazuje a frustruje.<\/span><\/p>\n

<\/h2>\n

I kdy\u017e pravideln\u00e9 v\u00e1\u017een\u00ed pom\u00e1h\u00e1 udr\u017eovat si zdravou v\u00e1hu, n\u011bkdy m\u016f\u017ee v\u00e9st k nejistot\u011b s velmi stresuj\u00edc\u00edmi a nep\u0159\u00edjemn\u00fdmi n\u00e1sledky.<\/span><\/p>\n

<\/h2>\n

Jsou chv\u00edle, kdy cvi\u010d\u00edme usilovn\u011bji, ale \u010d\u00edsla na v\u00e1ze neklesaj\u00ed tak rychle, jak se o\u010dek\u00e1v\u00e1. A n\u011bkdy to m\u016f\u017ee definovat to, jak se c\u00edt\u00edme, diktovat na\u0161i n\u00e1ladu a pocity sebe\u00facty, a bohu\u017eel je to pro mnoho z n\u00e1s neust\u00e1l\u00fd boj.<\/span><\/p>\n

<\/h2>\n

Abyste v\u0161ak mohli p\u0159esn\u011b m\u011b\u0159it sv\u016fj pokrok, zam\u011b\u0159te se na slo\u017een\u00ed t\u011bla a procento t\u011blesn\u00e9ho tuku. To je u\u017eite\u010dn\u011bj\u0161\u00ed ne\u017e jen \u010d\u00edsla na v\u00e1ze.\u00a0<\/span><\/p>\n

5. Stanovte si sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n<\/b><\/h2>\n

Jedn\u00edm z nejlep\u0161\u00edch rozhodnut\u00ed, kter\u00e9 m\u016f\u017eete pro sv\u00e9 zdrav\u00ed ud\u011blat, je navrhnout a implementovat tr\u00e9ninkov\u00fd pl\u00e1n pro kulturistiku.<\/span><\/p>\n

<\/h2>\n

Pravideln\u00e9 cvi\u010den\u00ed m\u00e1 mnoho zdravotn\u00edch v\u00fdhod, sni\u017euje riziko vzniku v\u00e1\u017en\u00fdch onemocn\u011bn\u00ed, zlep\u0161uje rovnov\u00e1hu a koordinaci, pom\u00e1h\u00e1 hubnout a tak\u00e9 zlep\u0161uje kvalitu sp\u00e1nku a sebev\u011bdom\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

Abyste toho v\u0161ak dos\u00e1hli, je t\u0159eba p\u0159i pl\u00e1nov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho re\u017eimu vz\u00edt v \u00favahu n\u00e1sleduj\u00edc\u00ed faktory.<\/span><\/p>\n

<\/h2>\n

Nejprve si ujasn\u011bte, pro\u010d se chcete dostat do formy. Tr\u00e9nujete na n\u011bjakou ud\u00e1lost, jako je triatlon, nebo na n\u011bco jin\u00e9ho? Stanoven\u00ed jasn\u00e9ho a konkr\u00e9tn\u00edho c\u00edle v\u00e1m pom\u016f\u017ee sledovat v\u00e1\u0161 pokrok a z\u016fstat motivovan\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

Za druh\u00e9, nastavte si zdrav\u00fd cvi\u010debn\u00ed re\u017eim. Sna\u017ete se v\u011bnovat 150 minut st\u0159edn\u011b t\u011b\u017ek\u00e9mu aerobiku t\u00fddn\u011b, 75 minut intenzivn\u00edmu cvi\u010den\u00ed nebo m\u016f\u017eete d\u011blat kombinaci oboj\u00edho.<\/span><\/p>\n

<\/h2>\n

Doporu\u010duje se rozd\u011blit si je do 7 denn\u00edch lekc\u00ed. A pokud je va\u0161\u00edm c\u00edlem hubnut\u00ed a udr\u017een\u00ed hmotnosti, sna\u017ete se cvi\u010dit alespo\u0148 300 minut t\u00fddn\u011b. M\u016f\u017eete to d\u011blat i pro optim\u00e1ln\u00ed zdrav\u00ed.<\/span><\/p>\n

<\/h2>\n

Stoj\u00ed za zm\u00ednku, \u017ee mal\u00e9, ale \u010dast\u00e9 fyzick\u00e9 aktivity b\u011bhem dne jsou lep\u0161\u00ed ne\u017e nic.<\/span><\/p>\n

<\/h2>\n

B\u011bhem jednoho t\u00fddne se ujist\u011bte, \u017ee provedete alespo\u0148 dva silov\u00e9 cviky, kter\u00e9 zapoj\u00ed v\u0161echny va\u0161e hlavn\u00ed svalov\u00e9 skupiny. Prove\u010fte jednu s\u00e9rii ka\u017ed\u00e9ho tr\u00e9ninku s dostate\u010dn\u011b t\u011b\u017ek\u00fdmi v\u00e1hami, abyste dos\u00e1hli selh\u00e1n\u00ed po 12\u201315 opakov\u00e1n\u00edch.<\/span><\/p>\n

<\/h2>\n

Za\u010d\u00e1te\u010dn\u00edci by k sob\u011b nem\u011bli j\u00edt shov\u00edvav\u011b. Pokud pot\u0159ebujete s vytvo\u0159en\u00edm fitness pl\u00e1nu pomoci, vyhledejte pomoc l\u00e9ka\u0159e nebo sportovn\u00edho tren\u00e9ra.<\/span><\/p>\n

<\/h2>\n

Pokud jste zanepr\u00e1zdn\u011bn\u00fd typ, za\u0159a\u010fte do sv\u00e9ho denn\u00edho rozvrhu lehk\u00e9 fyzick\u00e9 aktivity. Napl\u00e1nujte si tr\u00e9ninky stejn\u011b jako jakoukoli jinou sch\u016fzku.<\/span><\/p>\n

<\/h2>\n

B\u011bhem ob\u011bdov\u00e9 pauzy v kancel\u00e1\u0159i se m\u00edsto \u0159\u00edzen\u00ed projd\u011bte, cho\u010fte na b\u011b\u017eeck\u00e9m p\u00e1su nebo jezd\u011bte na stacion\u00e1rn\u00edm kole a z\u00e1rove\u0148 se d\u00edvejte na televizi nebo \u010dtete knihu. Takto se l\u00e9pe udr\u017e\u00edte v kondici.<\/span><\/p>\n

<\/h2>\n

V\u011bnujte se r\u016fzn\u00fdm fyzick\u00fdm aktivit\u00e1m, kter\u00e9 kombinuj\u00ed tr\u00e9nink, jako je plav\u00e1n\u00ed, ch\u016fze, j\u00edzda na kole, turistika atd. To je nejen zaj\u00edmav\u00e9, ale tak\u00e9 v\u00e1m to zabr\u00e1n\u00ed zran\u011bn\u00ed jedin\u00e9ho svalu nebo kloubu.<\/span><\/p>\n

<\/h2>\n

M\u016f\u017eete tak\u00e9 vyzkou\u0161et HIIT, co\u017e je vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink, kter\u00fd v\u00e1s zlep\u0161\u00ed.<\/span><\/p>\n

<\/h2>\n

Mezi cvi\u010den\u00edm si \u00famysln\u011b d\u011blejte p\u0159est\u00e1vky, aby se va\u0161e t\u011blo mohlo spr\u00e1vn\u011b zregenerovat a regenerovat.<\/span><\/p>\n

<\/h2>\n

Nakonec si zapi\u0161te sv\u00e9 c\u00edle, pom\u016f\u017ee v\u00e1m to udr\u017eet si p\u0159ehled a soust\u0159ed\u011bn\u00ed.\u00a0<\/span><\/p>\n

<\/h2>\n

 <\/p>\n

\"\"<\/p>\n

A kone\u010dn\u011b, bu\u010fte trp\u011bliv\u00ed. To je nejd\u016fle\u017eit\u011bj\u0161\u00ed ctnost ka\u017ed\u00e9ho \u00fasp\u011b\u0161n\u00e9ho cvi\u010debn\u00edho pl\u00e1nu. M\u00edsto honby za dokonalost\u00ed se zam\u011b\u0159te na trval\u00e9 zm\u011bny krok za krokem.\u00a0<\/span><\/p>\n

<\/h2>\n

Jak budete postupovat, uv\u011bdom\u00edte si, \u017ee se d\u00e1 dos\u00e1hnout je\u0161t\u011b v\u00edce.<\/span><\/p>\n

<\/h2>\n

Nezapome\u0148te, \u017ee pro zlep\u0161en\u00ed sv\u00e9ho zdrav\u00ed a budov\u00e1n\u00ed svalov\u00e9 hmoty byste m\u011bli up\u0159ednost\u0148ovat cvi\u010den\u00ed a s postupem \u010dasu upravovat sv\u016fj j\u00eddeln\u00ed\u010dek.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

5 fitness cvik\u016f pro \u0161t\u00edhl\u00e9 t\u011blo, kter\u00e9 vydr\u017e\u00ed nav\u017edy Chcete nabrat svalovou hmotu? Pokud m\u00e1te pot\u00ed\u017ee s p\u0159ib\u00edr\u00e1n\u00edm na v\u00e1ze, sta\u010d\u00ed zv\u00fd\u0161it v\u00e1hu, kterou zved\u00e1te, a j\u00edst v\u00edce j\u00eddla. Chcete-li z\u00edskat vypracovanou a silnou postavu, pot\u0159ebujete jasn\u00fd c\u00edl, abyste [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2063,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,75,70,69],"tags":[],"class_list":{"0":"post-2009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-medical","9":"category-nutrition","10":"category-training"},"yoast_head":"\n5 Fitness Moves For A Lean Body That Could Last Forever - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Looking to bulk up? If you're having trouble gaining muscle mass, just lift heavier weights and consume more food. 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