{"id":2596,"date":"2023-04-13T14:20:49","date_gmt":"2023-04-13T14:20:49","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2596"},"modified":"2024-04-25T23:05:51","modified_gmt":"2024-04-25T23:05:51","slug":"special-beginners-guide-on-how-to-become-a-bodybuilder","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/specialni-zacatecnik-pruvodce-jak-se-stat-kulturistou\/","title":{"rendered":"Speci\u00e1ln\u00ed pr\u016fvodce pro za\u010d\u00e1te\u010dn\u00edky, jak se st\u00e1t kulturistou"},"content":{"rendered":"<p>V dne\u0161n\u00ed dob\u011b je kulturistick\u00e9 \u0161\u00edlenstv\u00ed a to m\u016f\u017ee b\u00fdt \u010d\u00e1ste\u010dn\u011b (nebo mo\u017en\u00e1 trochu v\u00edce) kv\u016fli dostupnosti lid\u00ed k roztrhan\u00fdm celebrit\u00e1m prost\u0159ednictv\u00edm r\u016fzn\u00fdch platforem soci\u00e1ln\u00edch m\u00e9di\u00ed.<\/p>\n<p>Kdo by necht\u011bl vypadat jako Zack Efron s vytesan\u00fdm sixpackem a vyboulen\u00fdmi bicepsy?!<\/p>\n<p>V\u011bt\u0161ina lid\u00ed si v\u0161ak neuv\u011bdomuje, \u017ee ke kulturistice neexistuje \u017e\u00e1dn\u00e1 zkratka a bez toho nejlep\u0161\u00edho programu pro za\u010d\u00e1te\u010dn\u00edky v kulturistice pro v\u00e1s by bylo marn\u00e9 o kulturistice v\u016fbec uva\u017eovat.<\/p>\n<p>V tomhle <a href=\"https:\/\/anabolic-coach.com\/cs\/7-fitness-chyb-ktere-kazdy-dela-na-zacatku\/\" target=\"_blank\" rel=\"noopener\">speci\u00e1ln\u00ed pr\u016fvodce pro za\u010d\u00e1te\u010dn\u00edky<\/a> o tom, jak se st\u00e1t kulturistou, se pod\u00edv\u00e1me na to, jak m\u016f\u017eete za\u010d\u00edt svou kulturistickou cestu od nuly.<\/p>\n<p>Ale jako v\u0161echny d\u016fle\u017eit\u00e9 v\u011bci v \u017eivot\u011b, i va\u0161e kulturistick\u00e9 \u00fasil\u00ed mus\u00ed za\u010d\u00edt pl\u00e1nem.<\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/NiRruxX5yTY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3>Nejlep\u0161\u00ed program kulturistiky pro za\u010d\u00e1te\u010dn\u00edky za\u010d\u00edn\u00e1 definov\u00e1n\u00edm c\u00edl\u016f<\/h3>\n<p>I kdy\u017e m\u016f\u017eete b\u00fdt v\u0161ichni nad\u0161en\u00ed a dychtiv\u00ed j\u00edt do posilovny a pumpovat \u017eelezo, nikdy byste nem\u011bli zanedb\u00e1vat f\u00e1zi pl\u00e1nov\u00e1n\u00ed. A jako v\u0161echny dobr\u00e9 pl\u00e1ny za\u010dnete t\u00edm, \u017ee se rozhodnete, jak\u00e9 jsou va\u0161e kulturistick\u00e9 c\u00edle.<\/p>\n<p>Nen\u00ed neobvykl\u00e9, \u017ee si laici stanov\u00ed p\u0159ehnan\u00e9, senza\u010dn\u00ed c\u00edle v kulturistice. Jsme ovlivn\u011bni t\u00edm, co vid\u00edme, a koment\u00e1\u0159i ostatn\u00edch, zejm\u00e9na t\u011bch, kter\u00e9 jsou v pln\u00e9m pohledu m\u00e9di\u00ed.<\/p>\n<p>Celebrity nav\u0161t\u011bvuj\u00ed Instagram, TikTok, Twitter nebo YouTube, aby zve\u0159ejnily videa sv\u00e9 fyzick\u00e9 prom\u011bny s pon\u011bkud podvodn\u00fdmi jezdci, d\u00edky nim\u017e pr\u016fm\u011brn\u00fd Joe v\u011b\u0159\u00ed, \u017ee i oni mohou dos\u00e1hnout kulturistick\u00fdch v\u00fdkon\u016f sv\u00e9 obl\u00edben\u00e9 celebrity.<\/p>\n<p>Probl\u00e9m s t\u00edm je, \u017ee to, co celebrity ud\u011blaly, aby dos\u00e1hly sv\u00fdch zisk\u016f, \u010dasto nejsou odhaleny, alespo\u0148 ne na soci\u00e1ln\u00edch s\u00edt\u00edch.<\/p>\n<p>A co v\u00edc, to, co funguje na jednu osobu, nemus\u00ed nutn\u011b fungovat na v\u00e1s, proto\u017ee v\u0161ichni m\u00e1me jinou genetickou v\u00fdbavu, kulturistick\u00e9 pot\u0159eby, zdravotn\u00ed probl\u00e9my, volbu \u017eivotn\u00edho stylu a tak d\u00e1le.<\/p>\n<p>Je tedy samoz\u0159ejm\u00e9, \u017ee pokud se dnes rozhodnete za\u010d\u00edt s kulturistikou, prvn\u00ed v\u011bc, kterou mus\u00edte ud\u011blat, je definovat sv\u00e9 c\u00edle v oblasti kulturistiky.<\/p>\n<p>T\u00edm, \u017ee budete up\u0159\u00edmn\u00ed sami k sob\u011b a jasn\u011b definujete, \u010deho chcete dos\u00e1hnout sv\u00fdm kulturistick\u00fdm \u00fasil\u00edm, ud\u011bl\u00e1te krok spr\u00e1vn\u00fdm sm\u011brem. Mohli byste m\u00edt obecn\u00fd c\u00edl, \u0159ekn\u011bme \u0159ez\u00e1n\u00ed nebo objem, nebo byste mohli m\u00edt konkr\u00e9tn\u011bj\u0161\u00ed c\u00edle v oblasti kulturistiky, jako nap\u0159\u00edklad cht\u00edt z\u00edskat 30 liber za 21 dn\u00ed nebo ztratit 20 liber za 4 t\u00fddny.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2598\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Young-Man-Defining-Goals-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>P\u0159\u00edprava je kl\u00ed\u010dov\u00e1: Za\u010dn\u011bte s cvi\u010debn\u00edm pl\u00e1nem<\/h2>\n<p>Jakmile si nastav\u00edte sv\u00e9 c\u00edle v oblasti kulturistiky, dal\u0161\u00edm krokem v tomto procesu je p\u0159ipravit nejlep\u0161\u00ed program nebo pl\u00e1n kulturistiky pro za\u010d\u00e1te\u010dn\u00edky. Tento pl\u00e1n by m\u011bl b\u00fdt konkr\u00e9tn\u00ed, m\u011b\u0159iteln\u00fd, dosa\u017eiteln\u00fd, relevantn\u00ed a \u010dasov\u011b ohrani\u010den\u00fd (SMART).<\/p>\n<p>Pro za\u010d\u00e1te\u010dn\u00edka by bylo po\u0161etil\u00e9 pokou\u0161et se sestavit pl\u00e1n \u00fapln\u011b s\u00e1m. Pravdou je, \u017ee na p\u0159\u00edpravu profesion\u00e1ln\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu prost\u011b nem\u00e1te zku\u0161enosti ani know-how. Zde by byl u\u017eite\u010dn\u00fd kvalifikovan\u00fd tren\u00e9r, tren\u00e9r nebo odborn\u00edk na kulturistiku.<\/p>\n<p>Typick\u00fd cvi\u010debn\u00ed pl\u00e1n pro za\u010d\u00e1te\u010dn\u00edky bude zam\u011b\u0159en na to, abyste za\u010dali s lehkou tr\u00e9ninkovou z\u00e1t\u011b\u017e\u00ed, aby se va\u0161e t\u011blo postupn\u011b uvolnilo do pravideln\u00e9 cvi\u010debn\u00ed rutiny. V\u00e1\u0161 tren\u00e9r by cht\u011bl tr\u00e9novat konkr\u00e9tn\u00ed \u010d\u00e1sti va\u0161eho t\u011bla, jmenovit\u011b; va\u0161e z\u00e1da, hrudn\u00edk, ramena, nohy, h\u00fd\u017e\u010fov\u00e9 svaly a b\u0159icho.<\/p>\n<p>V\u00e1\u0161 pl\u00e1n m\u016f\u017ee b\u00fdt tak\u00e9 zam\u011b\u0159en na 3denn\u00ed tr\u00e9ninkov\u00fd re\u017eim (po ur\u010ditou dobu) s odpo\u010dinkov\u00fdmi dny mezi nimi, kter\u00e9 pomohou s regenerac\u00ed. M\u016f\u017eete m\u00edt 4 a\u017e 5t\u00fddenn\u00ed cvi\u010debn\u00ed pl\u00e1n, kter\u00fd v\u00e1s dostane do formy s lehk\u00fdmi z\u00e1t\u011b\u017eemi v programu 3 dny v t\u00fddnu, kdy jeden den tr\u00e9nujete z\u00e1da, druh\u00fd den nohy a t\u0159et\u00ed den v t\u00fddnu b\u0159i\u0161n\u00ed svaly.<\/p>\n<p>P\u0159i p\u0159\u00edprav\u011b cvi\u010debn\u00edho pl\u00e1nu pro v\u00e1s v\u00e1\u0161 tren\u00e9r p\u0159irozen\u011b vezme v \u00favahu spoustu v\u011bc\u00ed. V\u00edce \u010dasto ne\u017e ne, budete muset proj\u00edt l\u00e9ka\u0159skou prohl\u00eddkou, abyste se ujistili, \u017ee jste fyzicky schopni jak\u00e9hokoli tr\u00e9ninku. Pot\u00e9 bude v\u00e1\u0161 program sestaven na z\u00e1klad\u011b l\u00e9ka\u0159sk\u00e9 zpr\u00e1vy, z\u00e1kladn\u00edch zdravotn\u00edch probl\u00e9m\u016f, va\u0161eho pohlav\u00ed, v\u011bku, hmotnosti, denn\u00edho rozvrhu a tak d\u00e1le.<\/p>\n<p>V\u00e1\u0161 tren\u00e9r by nejen p\u0159i\u0161el s jedine\u010dn\u00fdm cvi\u010debn\u00edm pl\u00e1nem, kter\u00fd v\u00e1m vyhovuje, ale tak\u00e9 v\u00e1m poskytne kontroln\u00ed seznam v\u00fd\u017eivy a \u017eivotn\u00edho stylu s dietn\u00edm pl\u00e1nem, kter\u00fd podpo\u0159\u00ed va\u0161e cvi\u010debn\u00ed \u00fasil\u00ed.<\/p>\n<p>Vid\u00edte \u2013 nesta\u010d\u00ed jen chodit do posilovny, zvedat \u010dinky a dodr\u017eovat dom\u00e1c\u00ed zah\u0159\u00edvac\u00ed a cvi\u010debn\u00ed re\u017eim, mus\u00edte tak\u00e9 <a href=\"https:\/\/anabolic-coach.com\/cs\/7-protein-alternativa-pro-kulturistiku\/\" target=\"_blank\" rel=\"noopener\">dob\u0159e j\u00edst a sp\u00e1t<\/a>.<\/p>\n<p>Je mo\u017en\u00e9, \u017ee v\u00e1\u0161 fitness tren\u00e9r p\u0159ijde se seznamem dopl\u0148k\u016f, kter\u00e9 byste m\u011bli p\u0159i tr\u00e9ninku u\u017e\u00edvat, a to je tak\u00e9 d\u016fle\u017eit\u00e1 sou\u010d\u00e1st procesu pl\u00e1nov\u00e1n\u00ed.<\/p>\n<p>Jako za\u010d\u00e1te\u010dn\u00edk m\u016f\u017eete ud\u011blat 3 s\u00e9rie pro ka\u017ed\u00fd cvik s 8 a\u017e 10 opakov\u00e1n\u00edmi na s\u00e9rii.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2602\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/beginner-workout-plan-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>R\u016fzn\u00e9 typy v\u00fd\u017eivov\u00fdch pl\u00e1n\u016f pro kulturisty<\/h2>\n<p>Pro za\u010d\u00ednaj\u00edc\u00ed kulturisty jsou skute\u010dn\u011b k dispozici r\u016fzn\u00e9 typy v\u00fd\u017eivov\u00fdch pl\u00e1n\u016f, ale v podstat\u011b v\u0161echny dietn\u00ed pl\u00e1ny sest\u00e1vaj\u00ed z velk\u00e9ho mno\u017estv\u00ed maker (b\u00edlkovin, zdrav\u00fdch tuk\u016f a sacharid\u016f), miner\u00e1l\u016f a vitam\u00edn\u016f. Ka\u017ed\u00fd tren\u00e9r by v\u00e1m \u0159ekl, abyste jedli \u010dist\u011b, co\u017e v podstat\u011b znamen\u00e1 j\u00edst p\u0159i b\u011bhu pouze p\u0159\u00edrodn\u00ed, zdrav\u00e1 j\u00eddla <a href=\"https:\/\/anabolic-coach.com\/cs\/a-klasicke-zacatecnicke-cviceni-pro-vetsi-nohy\/\" target=\"_blank\" rel=\"noopener\">cvi\u010debn\u00ed program<\/a>.<\/p>\n<p>Zvl\u00e1\u0161tn\u00ed zpracovan\u00e1 sva\u010dina v cheat day by v\u00e1m neu\u0161kodila, ale nakonec by m\u011bl b\u00fdt cel\u00fd v\u00e1\u0161 nutri\u010dn\u00ed program strukturov\u00e1n tak, aby va\u0161emu t\u011blu dodal energetick\u00e9 palivo pot\u0159ebn\u00e9 pro ka\u017ed\u00fd tr\u00e9nink.<\/p>\n<p>\u010casto se doporu\u010duje j\u00edst p\u011bt a\u017e \u0161est zdrav\u00fdch j\u00eddel denn\u011b s 3 a\u017e 4hodinov\u00fdm intervalem mezi j\u00eddly. Zdrav\u00e9 stravov\u00e1n\u00ed bude dlouh\u00e1 cesta ke zv\u00fd\u0161en\u00ed synt\u00e9zy b\u00edlkovin a podpo\u0159e r\u016fstu sval\u016f b\u011bhem odpo\u010dinku a regenerace.<\/p>\n<p>Konzumace j\u00eddel s vysok\u00fdm obsahem b\u00edlkovin je proto nezbytn\u00e1 a v\u00e1\u0161 dietn\u00ed pl\u00e1n by zahrnoval potraviny bohat\u00e9 na b\u00edlkoviny, jako jsou vaje\u010dn\u00e9 b\u00edlky, ku\u0159ec\u00ed maso, ryby, steak a tu\u0148\u00e1k. Tak\u00e9 v\u00e1m bude doporu\u010deno konzumovat dobr\u00e9 porce \u010do\u010dky a fazol\u00ed, abyste si p\u0159ipravili p\u0159\u00edjem b\u00edlkovin.<\/p>\n<p>Va\u0161e strava je absolutn\u011b n\u011bco, co byste nikdy nem\u011bli d\u011blat kompromisy, proto\u017ee to m\u016f\u017ee po\u0161kodit nebo zni\u010dit va\u0161e kulturistick\u00e9 \u00fasil\u00ed. Vyhn\u011bte se konzumaci nezdrav\u00fdch rafinovan\u00fdch a zpracovan\u00fdch potravin. M\u011bli byste tak\u00e9 sn\u00ed\u017eit spot\u0159ebu sacharid\u016f.<\/p>\n<p>Jako za\u010d\u00ednaj\u00edc\u00edmu kulturistovi by v\u00e1\u0161 tren\u00e9r obvykle doporu\u010dil a <a href=\"https:\/\/iamherbalifenutrition.com\/healthy-weight\/count-best-macronutrient-ratio\/#:~:text=A%20good%20starting%20point%20is,of%20your%20calories%20from%20fats.\" target=\"_blank\" rel=\"noopener\">pom\u011br spot\u0159eby makro\u017eivin<\/a> co\u017e je v souladu s va\u0161\u00ed t\u011blesnou hmotnost\u00ed a c\u00edli v kulturistice.<\/p>\n<p>N\u00ed\u017ee uveden\u00e1 tabulka ukazuje pr\u016fm\u011brn\u00fd denn\u00ed p\u0159\u00edjem makro\u017eivin pro za\u010d\u00ednaj\u00edc\u00edho kulturistu.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>MAKRA<\/strong><\/td>\n<td width=\"208\"><strong>DENN\u00cd SPOT\u0158EBA<\/strong><\/td>\n<td width=\"208\"><strong>DOPORU\u010cEN\u00c9 J\u00cdDLO <\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">PROTEIN<\/td>\n<td width=\"208\">1 a\u017e 1,5 gramu na libru t\u011blesn\u00e9 hmotnosti. M\u011bli byste se zam\u011b\u0159it na 25 a\u017e 30 gram\u016f (6 a\u017e 8 unc\u00ed) b\u00edlkovin na j\u00eddlo<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/td>\n<td width=\"208\">Hov\u011bz\u00ed maso krmen\u00e9 tr\u00e1vou, vejce, bio ku\u0159ec\u00ed a kr\u016ft\u00ed maso, divok\u00fd losos, \u0159eck\u00fd jogurt, fazole, tvaroh, kasein a su\u0161en\u00e1 syrov\u00e1tka<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">SACHARIDY<\/td>\n<td width=\"208\">150 a\u017e 250 gram\u016f<\/td>\n<td width=\"208\">Komplexn\u00ed sacharidy, kter\u00e9 se tr\u00e1v\u00ed pomal\u00fdm tempem a uvol\u0148uj\u00ed energii pro va\u0161e cvi\u010den\u00ed. Vyzkou\u0161ejte potraviny jako hn\u011bd\u00e1 r\u00fd\u017ee, oves, quinoa, celozrnn\u00e9 t\u011bstoviny, sladk\u00e9 brambory a sladk\u00e9 brambory. M\u016f\u017eete tak\u00e9 konzumovat jednoduch\u00e9 sacharidy, jako je; b\u00edl\u00e9 brambory, b\u00edl\u00e1 r\u00fd\u017ee a ovoce. Jsou skv\u011bl\u00e9 pro regeneraci po tr\u00e9ninku a proto\u017ee se rychle tr\u00e1v\u00ed, jsou rychle absorbov\u00e1ny svalovou tk\u00e1n\u00ed, aby pomohly r\u016fstu, energii a s\u00edle.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">TUKY<\/td>\n<td width=\"208\">65 a\u017e 85 gram\u016f<\/td>\n<td width=\"208\">Kokosov\u00fd olej, avok\u00e1do, vaje\u010dn\u00e9 \u017eloutky, extra panensk\u00fd olivov\u00fd olej, p\u0159\u00edrodn\u00ed o\u0159echov\u00e1 m\u00e1sla a dal\u0161\u00ed zdrav\u00e9 tuky. Zdrav\u00e9 tuky poskytuj\u00ed t\u011blu z\u00e1sobu energetick\u00e9ho paliva, kter\u00e9 se spot\u0159ebuje b\u011bhem intenzivn\u00edho tr\u00e9ninku.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Je kulturistick\u00fd program ur\u010den pro ka\u017ed\u00e9ho?<\/h2>\n<p>Up\u0159\u00edmn\u00e1 odpov\u011b\u010f je NE! Up\u0159\u00edmn\u011b \u0159e\u010deno, kulturistika nen\u00ed pro ka\u017ed\u00e9ho. Pokud m\u00e1te z\u00e1kladn\u00ed zdravotn\u00ed probl\u00e9m, doporu\u010dujeme v\u00e1m, abyste se p\u0159ed zah\u00e1jen\u00edm jak\u00e9hokoli kulturistick\u00e9ho pl\u00e1nu nejprve poradil(a) se sv\u00fdm l\u00e9ka\u0159em.<\/p>\n<p>T\u011bhotn\u00fdm a koj\u00edc\u00edm matk\u00e1m se tak\u00e9 nedoporu\u010duje zapojovat se do kulturistiky, lehk\u00e9 cvi\u010den\u00ed pro udr\u017een\u00ed kondice nen\u00ed \u0161patn\u00e9, ale kulturistika za \u00fa\u010delem \u0159ez\u00e1n\u00ed nebo objemov\u00e9ho r\u016fstu je ne-ne.<\/p>\n<p>Na\u0161i fitness tren\u00e9\u0159i v\u00e1m mohou velmi pomoci, jak za\u010d\u00edt s kulturistikou pro \u017eeny, pokud jste za\u010d\u00e1te\u010dn\u00edk a nejste si jisti, zda m\u00e1te n\u00e1rok na sestaven\u00ed cvi\u010debn\u00edho pl\u00e1nu.<\/p>\n<p>Krom\u011b zdravotn\u00edch probl\u00e9m\u016f se lidem s nebezpe\u010dn\u00fdmi n\u00e1vyky a \u017eivotn\u00edm stylem, jako je kou\u0159en\u00ed cigaret, nadm\u011brn\u00e9 pit\u00ed alkoholu, zneu\u017e\u00edv\u00e1n\u00ed n\u00e1vykov\u00fdch l\u00e1tek a obezita, doporu\u010duje, aby p\u0159ed zah\u00e1jen\u00edm cvi\u010debn\u00edho pl\u00e1nu nejprve vyhledali l\u00e9ka\u0159skou pomoc.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2601\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/male_and_female_bodybuilding-plan-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>Tvo\u0159\u00ed dopl\u0148ky stravy sou\u010d\u00e1st programu nejlep\u0161\u00ed kulturistiky pro za\u010d\u00e1te\u010dn\u00edky?<\/h2>\n<p>Dopl\u0148ky stravy mohou pomoci roz\u0161\u00ed\u0159it v\u00e1\u0161 j\u00eddeln\u00ed\u010dek t\u00edm, \u017ee v\u00e1m dodaj\u00ed spr\u00e1vn\u00e9 mno\u017estv\u00ed miner\u00e1l\u016f, viramin\u016f a makro\u017eivin, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje p\u0159ed, b\u011bhem a po tr\u00e9ninku.<\/p>\n<p>V\u00e1\u0161 tren\u00e9r by byl v nejlep\u0161\u00ed pozici, aby sestavil seznam dopl\u0148k\u016f, kter\u00e9 by odpov\u00eddaly va\u0161emu tr\u00e9ninkov\u00e9mu i dietn\u00edmu pl\u00e1nu.<\/p>\n<p>Pokud v\u0161ak chyb\u00ed v\u00edce podrobnost\u00ed, m\u016f\u017eete mimo jin\u00e9 o\u010dek\u00e1vat, \u017ee budete dopl\u0148ovat multivitam\u00edny, kreatin, ryb\u00ed tuk, p\u0159edtr\u00e9ninkov\u00fd pr\u00e1\u0161ek a proteinov\u00fd pr\u00e1\u0161ek. Tyto dopl\u0148ky dodaj\u00ed va\u0161emu t\u011blu tolik pot\u0159ebn\u00e9 vitam\u00edny, miner\u00e1ly, b\u00edlkoviny, sacharidy a zdrav\u00e9 tuky. Zde si m\u016f\u017eete prohl\u00e9dnout n\u00e1\u0161 sortiment dopl\u0148k\u016f.<\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Jeden moudr\u00fd mu\u017e jednou \u0159ekl: \u201eJste to, co j\u00edte!\u201c. Toto r\u010den\u00ed je pravdiv\u00e9, proto\u017ee to, co konzumujete, se pod\u00edl\u00ed zhruba na 80 procentech cel\u00e9ho va\u0161eho cvi\u010debn\u00edho programu.<\/p>\n<p>Potravinov\u00e9 pom\u016fcky <a href=\"https:\/\/anabolic-coach.com\/cs\/6-trenink-budovani-svalu-tajemstvi\/\" target=\"_blank\" rel=\"noopener\">budov\u00e1n\u00ed sval\u016f<\/a>, dod\u00e1vky energie a rekuperace. M\u011bli byste tak\u00e9 zv\u00e1\u017eit dopln\u011bn\u00ed sv\u00e9ho denn\u00edho makro p\u0159\u00edjmu suplementy, ale pouze na odbornou radu va\u0161eho osobn\u00edho tren\u00e9ra.<\/p>\n<p>Nejlep\u0161\u00ed program kulturistiky pro za\u010d\u00e1te\u010dn\u00edky je cokoli, co je specifick\u00e9 pro va\u0161e kulturistick\u00e9 pot\u0159eby a bude sest\u00e1vat z cvi\u010debn\u00edho pl\u00e1nu, nutri\u010dn\u00edho pl\u00e1nu a suplementace, kter\u00e9 jsou p\u0159izp\u016fsobeny va\u0161emu v\u011bku, t\u011blesn\u00e9 hmotnosti, pohlav\u00ed a \u017eivotn\u00edmu stylu.<\/p>\n<p>Ne ka\u017ed\u00fd m\u016f\u017ee za\u010d\u00edt s kulturistick\u00fdm programem, ale pokud jste relativn\u011b zdrav\u00fd \u010dlov\u011bk a chcete dnes dos\u00e1hnout kulturistick\u00e9ho c\u00edle, m\u016f\u017eete za\u010d\u00edt hned t\u00edm, \u017ee si zdarma vyzkou\u0161\u00edte na\u0161e kou\u010dov\u00e1n\u00ed.<\/p>","protected":false},"excerpt":{"rendered":"<p>V dne\u0161n\u00ed dob\u011b je kulturistick\u00e9 \u0161\u00edlenstv\u00ed a to m\u016f\u017ee b\u00fdt \u010d\u00e1ste\u010dn\u011b (nebo mo\u017en\u00e1 trochu v\u00edce) kv\u016fli dostupnosti lid\u00ed k roztrhan\u00fdm celebrit\u00e1m prost\u0159ednictv\u00edm r\u016fzn\u00fdch platforem soci\u00e1ln\u00edch m\u00e9di\u00ed. Kdo by necht\u011bl vypadat jako Zack Efron s vytesan\u00fdm sixpackem a vyboulen\u00fdmi bicepsy?! V\u011bt\u0161ina lid\u00ed si v\u0161ak neuv\u011bdomuje, \u017ee [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/specialni-zacatecnik-pruvodce-jak-se-stat-kulturistou\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2656,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2596","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Special Beginner&#039;s Guide on How to Become a Bodybuilder - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Start your journey to becoming a bodybuilder with this special beginner&#039;s guide. 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