{"id":2687,"date":"2023-05-26T18:26:23","date_gmt":"2023-05-26T18:26:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2687"},"modified":"2024-04-25T22:58:58","modified_gmt":"2024-04-25T22:58:58","slug":"the-ultimate-guide-for-fat-loss-workout-plan","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/konecny-navod-pro-treninkovy-plan-ztrata-tuku\/","title":{"rendered":"Kone\u010dn\u00fd pr\u016fvodce pro cvi\u010debn\u00ed pl\u00e1n na hubnut\u00ed"},"content":{"rendered":"<p>I kdy\u017e jste ob\u00e9zn\u00ed a liposukce a plastika b\u0159icha jsou va\u0161\u00ed nejlep\u0161\u00ed mo\u017enost\u00ed, jak se zbavit p\u0159ebyte\u010dn\u00fdch tukov\u00fdch z\u00e1sob a povisl\u00e9 k\u016f\u017ee, st\u00e1le se mus\u00edte udr\u017eovat v kondici p\u0159ed i po kosmetick\u00fdch operac\u00edch.<\/p>\n<p>S kvalifikovan\u00fdm tren\u00e9rem v\u00e1m pom\u016f\u017ee sestavit program kulturistiky pro odbour\u00e1v\u00e1n\u00ed tuku<br \/>\nspecifick\u00e9 pro va\u0161e pot\u0159eby je t\u00edm spr\u00e1vn\u00fdm krokem, pokud chcete <a href=\"https:\/\/anabolic-coach.com\/cs\/zhubnout-rychle-3-kroky\/\" target=\"_blank\" rel=\"noopener\">ztratit nadm\u011brnou v\u00e1hu<\/a>, shodit tuk a z\u016fstat zdrav\u00fd.<\/p>\n<p>V tomto ultim\u00e1tn\u00edm pr\u016fvodci cvi\u010debn\u00edm pl\u00e1nem pro ztr\u00e1tu tuku vysv\u011btlujeme, co je to kulturistick\u00fd program a jak m\u016f\u017eete spr\u00e1vn\u011b tr\u00e9novat, abyste dos\u00e1hli sv\u00fdch kulturistick\u00fdch c\u00edl\u016f.<\/p>\n<p>Poskytujeme tak\u00e9 5denn\u00ed cvi\u010den\u00ed pro pl\u00e1n hubnut\u00ed, kter\u00fd m\u016f\u017eete vyladit a p\u0159ijmout je\u0161t\u011b dnes. Pot\u00e9 tuto p\u0159\u00edru\u010dku zavr\u0161\u00edme tipy, kter\u00e9 v\u00e1s udr\u017e\u00ed motivovan\u00e9 a oddan\u00e9 va\u0161emu p\u0159\u00edslu\u0161n\u00e9mu tr\u00e9ninkov\u00e9mu programu.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/LI1RtdT_IqI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Vysv\u011btlen\u00ed kulturistiky pro ztr\u00e1tu tuku<\/h2>\n<p>Ne\u017e p\u016fjdete do posilovny, mus\u00edte m\u00edt z\u00e1kladn\u00ed znalosti o kulturistice pro hubnut\u00ed. Jednodu\u0161e \u0159e\u010deno, toto je cvi\u010debn\u00ed program, kter\u00fd je navr\u017een tak, aby v\u00e1m pomohl sp\u00e1lit p\u0159ebyte\u010dn\u00e9 kalorie a t\u011blesn\u00fd tuk.<\/p>\n<p>Nejlep\u0161\u00ed kulturistick\u00fd program pro hubnut\u00ed bude zahrnovat r\u016fzn\u00e9 typy cvi\u010den\u00ed pro optim\u00e1ln\u00ed v\u00fdsledky. Tato cvi\u010den\u00ed v\u00e1m pomohou u\u010dinit va\u0161e tr\u00e9ninkov\u00e9 dny v\u00edce vzru\u0161uj\u00edc\u00edmi, proto\u017ee va\u0161e t\u011blo je vystaveno r\u016fzn\u00fdm tr\u00e9ninkov\u00fdm rutin\u00e1m, abyste se udr\u017eeli ve form\u011b.<\/p>\n<p>Existuj\u00ed t\u0159i r\u016fzn\u00e9 typy cvi\u010den\u00ed, kter\u00e9 by m\u011bly tvo\u0159it v\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n na hubnut\u00ed, a jsou to:<\/p>\n<ul>\n<li>silov\u00fd nebo silov\u00fd tr\u00e9nink,<\/li>\n<li>Vysoce intervalov\u00fd intenzivn\u00ed tr\u00e9nink (HIIT) a<\/li>\n<li>Ust\u00e1len\u00e9 kardio s n\u00edzkou intenzitou<\/li>\n<\/ul>\n<p>V\u0161imn\u011bte si, \u017ee HIIT se skl\u00e1d\u00e1 z \u0159ady vysoce intenzivn\u00edch kardio tr\u00e9nink\u016f prov\u00e1d\u011bn\u00fdch v kr\u00e1tk\u00fdch intervalech. Na druhou stranu, kardio cvi\u010den\u00ed v ust\u00e1len\u00e9m tempu se skl\u00e1d\u00e1 z \u0159ady cvi\u010den\u00ed s n\u00edzkou a\u017e st\u0159edn\u00ed intenzitou.<\/p>\n<p>Ob\u011b cvi\u010debn\u00ed rutiny nab\u00edzej\u00ed nejlep\u0161\u00ed kardio pro hubnut\u00ed. Tato cvi\u010den\u00ed v\u00e1m pomohou v\u00fdrazn\u011b sp\u00e1lit kalorie, zat\u00edmco silov\u00fd tr\u00e9nink tak\u00e9 pom\u016f\u017ee zrychlit v\u00e1\u0161 metabolismus, co\u017e m\u00e1 za n\u00e1sledek lipol\u00fdzu (shazov\u00e1n\u00ed tuku) a <a href=\"https:\/\/wikistero.com\/steroids-fat-burn-cutting\/\" target=\"_blank\" rel=\"noopener\">budov\u00e1n\u00ed \u010dist\u00e9 svalov\u00e9 hmoty<\/a>.<\/p>\n<p>Kombinac\u00ed v\u0161ech t\u0159\u00ed cvik\u016f budete schopni dos\u00e1hnout v\u00fdsledk\u016f rychleji, ne\u017e jen u jednoho typu cvi\u010debn\u00ed rutiny.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2694\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss.png\" alt=\"\" width=\"747\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss.png 747w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-300x169.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-531x299.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-for-Fat-Loss-608x342.png 608w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/p>\n<h2>Tipy, jak tr\u00e9novat na kulturistiku pro hubnut\u00ed?<\/h2>\n<p>Nyn\u00ed, kdy\u017e zn\u00e1te t\u0159i typy cvi\u010debn\u00edch rutin, kter\u00e9 byste m\u011bli zahrnout do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu na odbour\u00e1v\u00e1n\u00ed tuk\u016f, je zde tak\u00e9 n\u011bkolik v\u011bc\u00ed, kter\u00e9 si mus\u00edte vz\u00edt k srdci, ne\u017e za\u010dnete cvi\u010dit.<\/p>\n<h3>#1. V\u00fd\u017eiva<\/h3>\n<p>Nesta\u010d\u00ed m\u00edt cvi\u010debn\u00ed pl\u00e1n na hubnut\u00ed, ani\u017e byste m\u011bli spr\u00e1vnou v\u00fd\u017eivu. V\u00e1\u0161 dietn\u00ed pl\u00e1n v\u00e1m poskytne nejen spr\u00e1vn\u00e9 \u017eiviny, ale tak\u00e9 spr\u00e1vn\u00e9 mno\u017estv\u00ed kalori\u00ed pot\u0159ebn\u00e9 pro va\u0161e cvi\u010den\u00ed.<\/p>\n<p>M\u011bli byste si promluvit s dietologem a\/nebo odborn\u00edkem na v\u00fd\u017eivu, pomohou v\u00e1m p\u0159ij\u00edt na to <a href=\"https:\/\/anabolic-coach.com\/cs\/zhubnout\/\" target=\"_blank\" rel=\"noopener\">v\u00fd\u017eivov\u00fd pl\u00e1n<\/a> kter\u00e9 budou specifick\u00e9 pro va\u0161e pot\u0159eby odbour\u00e1v\u00e1n\u00ed tuku a z\u00e1rove\u0148 zohledn\u00ed va\u0161i denn\u00ed energetickou pot\u0159ebu pro ka\u017ed\u00fd tr\u00e9nink.<\/p>\n<h3>#2. Odpo\u010d\u00edvat a sp\u00e1t<\/h3>\n<p>Zat\u00edmco va\u0161e v\u00fd\u017eiva a cvi\u010debn\u00ed program jsou velmi d\u016fle\u017eit\u00e9 pro va\u0161e c\u00edle v oblasti kulturistiky v oblasti hubnut\u00ed, odpo\u010dinek a sp\u00e1nek tak\u00e9 hraj\u00ed velkou roli p\u0159i shazov\u00e1n\u00ed tuku. Pro regulaci hormon\u00e1ln\u00edch hladin v t\u011ble pot\u0159ebujete 6 a\u017e 8 hodin kvalitn\u00edho sp\u00e1nku.<\/p>\n<p>Spr\u00e1vn\u00fd sp\u00e1nek m\u016f\u017ee pomoci regulovat va\u0161i chu\u0165 k j\u00eddlu a z\u00e1rove\u0148 se budete c\u00edtit syt\u00ed b\u011bhem dne. V kombinaci s dobrou v\u00fd\u017eivou a tr\u00e9ninkem v\u00e1m sp\u00e1nek pom\u016f\u017ee dos\u00e1hnout va\u0161eho c\u00edle zhubnout a zhubnout.<\/p>\n<h3>#3. Pozitivita<\/h3>\n<p>Bez ohledu na to, kolik sp\u00e1nku m\u00e1te a jak skv\u011bl\u00fd m\u016f\u017ee b\u00fdt v\u00e1\u0161 j\u00eddeln\u00ed\u010dek a tr\u00e9ninkov\u00fd program, st\u00e1le pot\u0159ebujete pozitivn\u00ed my\u0161len\u00ed, pokud chcete usp\u011bt v kulturistice pro \u00fabytek tuku. Vst\u00e1vat ka\u017ed\u00e9 r\u00e1no do tr\u00e9ninku nen\u00ed snadn\u00e9 a vy\u017eaduje hodn\u011b motivace a odhodl\u00e1n\u00ed.<\/p>\n<p>Je d\u016fle\u017eit\u00e9 v\u017edy z\u016fstat pozitivn\u00ed ohledn\u011b sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. V tomto ohledu m\u016f\u017ee pomoci m\u00edt tren\u00e9ra, se kter\u00fdm si \u010das od \u010dasu m\u016f\u017eete promluvit. Sp\u0159\u00e1telit se s jin\u00fdmi kulturisty nebo kamar\u00e1dy z posilovny, kte\u0159\u00ed cht\u011bj\u00ed shodit t\u011blesn\u00fd tuk, v\u00e1m m\u016f\u017ee pomoci z\u016fstat v kurzu.<\/p>\n<h3>#4. Z\u00e1vislosti<\/h3>\n<p>Nem\u00e1 smysl pokou\u0161et se vypracovat kulturistick\u00fd program na hubnut\u00ed, pokud zachov\u00e1v\u00e1te o\u0161kliv\u00e9 n\u00e1vyky, jako je kou\u0159en\u00ed cigaret, nadm\u011brn\u00e9 pit\u00ed alkoholu a z\u00e1chvatovit\u00e9 p\u0159ej\u00edd\u00e1n\u00ed.<\/p>\n<p>Va\u0161e zdrav\u00ed je v\u017edy na prvn\u00edm m\u00edst\u011b. Pokud tedy bojujete s nezdrav\u00fdmi n\u00e1vyky a z\u00e1vislost\u00ed, je vhodn\u00e9 se s nimi nejprve vypo\u0159\u00e1dat, ne\u017e spust\u00edte program kulturistiky na \u00fabytek tuku.<\/p>\n<p>M\u016f\u017eete vyhledat odbornou pomoc u psychologa a\/nebo se p\u0159ipojit k podp\u016frn\u00e9 skupin\u011b, abyste sv\u00e9 z\u00e1vislosti p\u0159ekonali.<\/p>\n<h3>#5. \u010cas<\/h3>\n<p>\u010cas je naprosto nezbytn\u00fd pro v\u00e1\u0161 dietn\u00ed a cvi\u010debn\u00ed pl\u00e1n. Pokud jste zanepr\u00e1zdn\u011bn\u00fd mana\u017eer, mo\u017en\u00e1 nebudete m\u00edt b\u011bhem t\u00fddne \u010das na ka\u017edodenn\u00ed cvi\u010den\u00ed. M\u011bli byste si promluvit s osobn\u00edm tren\u00e9rem a vypracovat pl\u00e1n, kter\u00fd bude p\u0159izp\u016fsoben va\u0161im pot\u0159eb\u00e1m.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2695\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/Healthy-Foodjpg-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>5denn\u00ed cvi\u010den\u00ed pro hubnut\u00ed<\/h2>\n<p>Pokud m\u00e1te \u010das zapojit se do ka\u017edodenn\u00edho tr\u00e9ninku, m\u016f\u017eete se pod\u00edvat na n\u00e1\u0161 5denn\u00ed pl\u00e1n pro \u00fabytek tuku n\u00ed\u017ee:<\/p>\n<h3>Den 1: HIIT + kardio cvi\u010den\u00ed v ust\u00e1len\u00e9m tempu<\/h3>\n<p>Prvn\u00ed den byste m\u011bli vyzkou\u0161et HIIT a kardio cvi\u010den\u00ed s n\u00edzkou intenzitou ve stabiln\u00edm tempu. Existuje n\u011bkolik HIIT cvi\u010den\u00ed pro kardio, kter\u00e9 m\u016f\u017eete vyzkou\u0161et. M\u00e1te cvi\u010debn\u00ed rutiny jako:<\/p>\n<ul>\n<li>Sk\u00e1kac\u00ed provaz,<\/li>\n<li>sprinty,<\/li>\n<li>v\u00fdpady,<\/li>\n<li>Horolezci,<\/li>\n<li>Burpees a<\/li>\n<li>Tajtrl\u00edci.<\/li>\n<\/ul>\n<p>Pro va\u0161e kardio cvi\u010den\u00ed byste m\u011bli st\u0159\u00eddat 30 sekund intenzivn\u00edho cvi\u010den\u00ed a 30 sekund cvi\u010den\u00ed s n\u00edzkou intenzitou ve stabiln\u00edm tempu. Za\u010dnete s 1 a\u017e 3 s\u00e9riemi s 5 opakov\u00e1n\u00edmi na s\u00e9rii pro ka\u017edou cvi\u010debn\u00ed rutinu.<\/p>\n<p>Nap\u0159\u00edklad 1 sada 5 opakov\u00e1n\u00ed burpees, p\u0159i\u010dem\u017e ka\u017ed\u00e9 opakov\u00e1n\u00ed b\u011b\u017e\u00ed po dobu 30 sekund. V tomto p\u0159\u00edpad\u011b by va\u0161e prvn\u00ed 30 sekundov\u00e9 opakov\u00e1n\u00ed m\u011blo b\u00fdt intenzivn\u00ed, zat\u00edmco druh\u00e9 30 sekundov\u00e9 opakov\u00e1n\u00ed by m\u011blo b\u00fdt v ust\u00e1len\u00e9m tempu.<\/p>\n<p>M\u011bli byste st\u0159\u00eddat mezi cvi\u010den\u00edm s vysokou intenzitou a cvi\u010den\u00edm se st\u00e1l\u00fdm tempem, dokud nedokon\u010d\u00edte opakov\u00e1n\u00ed pro ka\u017ed\u00fd tr\u00e9nink.<\/p>\n<p>Po dokon\u010den\u00ed 5 opakov\u00e1n\u00ed pro ka\u017edou cvi\u010debn\u00ed rutinu byste si m\u011bli d\u00e1t 60 sekund odpo\u010dinku, ne\u017e za\u010dnete s dal\u0161\u00ed cvi\u010debn\u00ed rutinou.<\/p>\n<p>Tak\u017ee nap\u0159\u00edklad po va\u0161\u00ed 1 s\u00e9rii a 5 opakov\u00e1n\u00edch burpees si d\u00e1te 60 sekundov\u00fd odpo\u010dinek, ne\u017e za\u010dnete 1 s\u00e9rii a 5 opakov\u00e1n\u00ed v\u00fdpad\u016f.<\/p>\n<h3>2. den: Silov\u00fd tr\u00e9nink se zam\u011b\u0159en\u00edm na horn\u00ed \u010d\u00e1st t\u011bla<\/h3>\n<p>V\u00e1\u0161 druh\u00fd den by m\u011bl za\u010d\u00edt rutinou silov\u00e9ho tr\u00e9ninku s d\u016frazem na horn\u00ed \u010d\u00e1st t\u011bla. K procvi\u010den\u00ed horn\u00ed \u010d\u00e1sti t\u011bla budete pot\u0159ebovat n\u011bkolik t\u011blocvi\u010dn\u00fdch pom\u016fcek.<\/p>\n<p>Bu\u010f m\u016f\u017eete tr\u00e1vit \u010das ve sv\u00e9 m\u00edstn\u00ed posilovn\u011b, nebo si m\u016f\u017eete po\u0159\u00eddit n\u011bjak\u00e9 vybaven\u00ed do posilovny, kter\u00e9 budete pou\u017e\u00edvat doma.<\/p>\n<p>N\u011bkter\u00e9 rutiny silov\u00e9ho tr\u00e9ninku, kter\u00e9 m\u016f\u017eete p\u0159ijmout, zahrnuj\u00ed:<\/p>\n<ul>\n<li>\u0159ady s \u010dinkami,<\/li>\n<li>Lat pulldown,<\/li>\n<li>kudrlinky s \u010dinkami,<\/li>\n<li>Bench press naklon\u011bn\u00e1 \u010dinka,<\/li>\n<li>Triceps horn\u00ed prodlou\u017een\u00ed,<\/li>\n<li>Sed\u00edc\u00ed kabelov\u00e1 \u0159ada,<\/li>\n<li>Ohnut\u00fd p\u0159es \u0159ady \u010dinky a<\/li>\n<li>Bo\u010dn\u00ed zdvih lanka.<\/li>\n<\/ul>\n<p>Na za\u010d\u00e1tku byste m\u011bli vyzkou\u0161et 1 a\u017e 3 sady po 10 a\u017e 12 opakov\u00e1n\u00edch na sadu. Sv\u016fj druh\u00fd den tr\u00e9ninku m\u016f\u017eete za\u010d\u00edt proveden\u00edm 3 a\u017e 5 zv\u00fdrazn\u011bn\u00fdch cvi\u010debn\u00edch rutin pro tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<h3>3. den: HIIT cvi\u010den\u00ed<\/h3>\n<p>T\u0159et\u00ed den byste se m\u011bli zam\u011b\u0159it na b\u011bh HIIT cvi\u010den\u00ed. HIIT je skv\u011bl\u00fd ze dvou d\u016fvod\u016f, za prv\u00e9, nepot\u0159ebujete vybaven\u00ed do posilovny a za druh\u00e9, dosa\u017een\u00ed p\u016fsobiv\u00fdch v\u00fdsledk\u016f zabere velmi m\u00e1lo \u010dasu.<\/p>\n<p>N\u011bkter\u00e9 z cvi\u010debn\u00edch rutin HIIT, kter\u00e9 m\u016f\u017eete p\u0159ijmout, zahrnuj\u00ed:<\/p>\n<ul>\n<li>Kliky,<\/li>\n<li>\u017dab\u00ed nohy,<\/li>\n<li>prkna,<\/li>\n<li>v\u00fdpady,<\/li>\n<li>Tajtrl\u00edci,<\/li>\n<li>burpees,<\/li>\n<li>Horolezci a<\/li>\n<li>Vysok\u00e9 podkolen\u00ed.<\/li>\n<\/ul>\n<p>M\u011bli byste ub\u011bhnout 3 a\u017e 5 okruh\u016f skl\u00e1daj\u00edc\u00edch se ze 4 a\u017e 5 cvi\u010debn\u00edch rutin. Dokon\u010dete asi 3 opakov\u00e1n\u00ed pro ka\u017edou cvi\u010debn\u00ed rutinu s 20 a\u017e 30 sekundami vysok\u00e9 intenzity na ka\u017ed\u00e9 opakov\u00e1n\u00ed.<\/p>\n<p>Ud\u011blejte si 10 sekund po ka\u017ed\u00e9m opakov\u00e1n\u00ed a 60 sekund pauzu po ka\u017ed\u00e9m tr\u00e9ninku a ne\u017e za\u010dnete s nov\u00fdm.<\/p>\n<h3>4. den: Silov\u00fd tr\u00e9nink se zam\u011b\u0159en\u00edm na spodn\u00ed \u010d\u00e1st t\u011bla<\/h3>\n<p>Zat\u00edmco druh\u00fd den va\u0161eho cvi\u010debn\u00edho pl\u00e1nu na odbour\u00e1v\u00e1n\u00ed tuku se zam\u011b\u0159oval na silov\u00fd tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla, \u010dtvrt\u00fd den je cel\u00fd o spodn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<p>Cvi\u010debn\u00ed rutiny pro spodn\u00ed \u010d\u00e1st t\u011bla zahrnuj\u00ed:<\/p>\n<ul>\n<li>Zp\u011btn\u00fd r\u00e1z lepku,<\/li>\n<li>Mrtv\u00fd tah,<\/li>\n<li>L\u00fdtka vestoje zved\u00e1,<\/li>\n<li>Ch\u016fze v\u00fdpady,<\/li>\n<li>Reverzn\u00ed hack d\u0159epy a<\/li>\n<li>Zat\u00ed\u017een\u00e9 d\u0159epy.<\/li>\n<\/ul>\n<p>M\u011bli byste ud\u011blat 1 a\u017e 3 s\u00e9rie skl\u00e1daj\u00edc\u00ed se z 10 a\u017e 12 opakov\u00e1n\u00ed na sadu ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho programu. M\u016f\u017eete si vybrat mezi 4 a 5 zv\u00fdrazn\u011bn\u00fdmi rutinami pro tr\u00e9nink doln\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<h3>Den 5: Kardio s n\u00edzkou intenzitou ve stabiln\u00edm tempu<\/h3>\n<p>P\u00e1t\u00fd den z va\u0161ich 5 dn\u016f <a href=\"https:\/\/anabolic-coach.com\/cs\/5-tipu-pro-stihle-telo\/\" target=\"_blank\" rel=\"noopener\">cvi\u010debn\u00ed pl\u00e1n<\/a> se v\u011bnuje kardio cvi\u010den\u00ed ve stabiln\u00edm tempu. Str\u00e1v\u00edte 30 a\u017e 60 minut sv\u00e9ho \u010dasu cvi\u010den\u00edm, kter\u00e9 zv\u00fd\u0161\u00ed va\u0161i tepovou frekvenci na p\u0159ibli\u017en\u011b 110 a\u017e 140 tep\u016f za minutu.<\/p>\n<p>N\u011bkter\u00e9 z nejlep\u0161\u00edch kardio cvi\u010den\u00ed s ust\u00e1len\u00fdm tempem, do kter\u00fdch se m\u016f\u017eete zapojit, zahrnuj\u00ed:<\/p>\n<ul>\n<li>Rychl\u00e1 ch\u016fze,<\/li>\n<li>b\u011bh\u00e1n\u00ed,<\/li>\n<li>Plav\u00e1n\u00ed a<\/li>\n<li>Cyklistika.<\/li>\n<\/ul>\n<p>D\u00edky kardio cvi\u010den\u00ed s n\u00edzkou intenzitou ve stabiln\u00edm tempu sp\u00e1l\u00edte m\u00e9n\u011b kalori\u00ed ve srovn\u00e1n\u00ed s HIIT. Cvi\u010den\u00ed s n\u00edzkou intenzitou v\u0161ak m\u016f\u017ee pomoci sn\u00ed\u017eit \u00farove\u0148 \u00fazkosti a stresu, krom\u011b v\u00fdhod pro spalov\u00e1n\u00ed kalori\u00ed a tuk\u016f.<\/p>\n<p>Dvoudenn\u00ed doba odpo\u010dinku je ide\u00e1ln\u00ed pro zotaven\u00ed z va\u0161eho 5denn\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu pro kulturistiku pro ztr\u00e1tu tuku.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2696\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/jogging-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Jak dlouho byste m\u011bli odpo\u010d\u00edvat mezi s\u00e9riemi?<\/h2>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed tohoto 5denn\u00edho cvi\u010debn\u00edho pl\u00e1nu na ztr\u00e1tu tuku byste m\u011bli v\u011bd\u011bt, \u017ee pot\u0159ebujete <a href=\"https:\/\/www.thebodycoach.com\/blog\/the-importance-of-rest-days\/\" target=\"_blank\" rel=\"noopener\">odpo\u010d\u00edvat<\/a> mezi sadami. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b byste m\u011bli mezi s\u00e9riemi vy\u010dlenit 45 a\u017e 60 sekund odpo\u010dinku.<\/p>\n<p>M\u011bli byste se v\u0161ak nau\u010dit naslouchat sv\u00e9mu t\u011blu, pokud c\u00edt\u00edte, \u017ee pot\u0159ebujete v\u00edce \u010dasu na odpo\u010dinek mezi s\u00e9riemi, pak byste to m\u011bli vz\u00edt.<\/p>\n<p>Sna\u017ete se v\u0161ak mezi s\u00e9riemi p\u0159\u00edli\u0161 dlouho neodpo\u010d\u00edvat, jinak ztrat\u00edte cel\u00fd \u00fa\u010del va\u0161eho tr\u00e9ninku, kter\u00fdm je spalov\u00e1n\u00ed kalori\u00ed a odbour\u00e1v\u00e1n\u00ed t\u011blesn\u00e9ho tuku t\u00edm, \u017ee budete pracovat spr\u00e1vn\u00fdm tempem a po\u017eadovanou intenzitou.<\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p><a href=\"https:\/\/anabolic-coach.com\/cs\/kompletni-pruvodce-o-hubnuti-doplnky\/\" target=\"_blank\" rel=\"noopener\">Ztr\u00e1ta t\u011blesn\u00e9ho tuku<\/a> zahrnuje soust\u0159ed\u011bn\u00e9 \u00fasil\u00ed j\u00edst spr\u00e1vn\u011b, zdr\u017eet se \u0161patn\u00fdch, nezdrav\u00fdch n\u00e1vyk\u016f a tvrd\u011b tr\u00e9novat. V\u0161echno to za\u010d\u00edn\u00e1 t\u00edm, \u017ee m\u00e1te my\u0161len\u00ed a odhodl\u00e1n\u00ed usp\u011bt.<\/p>\n<p>Pokud jste dnes rozhodnuti shodit p\u0159ebyte\u010dn\u00fd tuk, m\u011bli byste si naj\u00edt \u010das a promluvit si se sv\u00fdm osobn\u00edm tren\u00e9rem o v\u00fd\u017eivov\u00e9m a tr\u00e9ninkov\u00e9m programu, kter\u00fd by pro v\u00e1s fungoval.<\/p>\n<p>Nezapome\u0148te v\u0161ak p\u0159edt\u00edm absolvovat d\u016fkladnou l\u00e9ka\u0159skou prohl\u00eddku, proto\u017ee p\u0159ed zah\u00e1jen\u00edm jak\u00e9hokoli tr\u00e9ninkov\u00e9ho pl\u00e1nu mus\u00edte b\u00fdt zdrav\u00ed.<\/p>\n<p>Zde si m\u016f\u017eete zdarma popov\u00eddat s tren\u00e9rem a za\u010d\u00edt s kulturistikou na cestu ke ztr\u00e1t\u011b tuku je\u0161t\u011b dnes.<\/p>","protected":false},"excerpt":{"rendered":"<p>I kdy\u017e jste ob\u00e9zn\u00ed a liposukce a plastika b\u0159icha jsou va\u0161\u00ed nejlep\u0161\u00ed mo\u017enost\u00ed, jak se zbavit p\u0159ebyte\u010dn\u00fdch tukov\u00fdch usazenin a povisl\u00e9 k\u016f\u017ee, st\u00e1le se mus\u00edte udr\u017eovat v kondici p\u0159ed i po kosmetick\u00fdch operac\u00edch. M\u00edt kvalifikovan\u00e9ho tren\u00e9ra, kter\u00fd v\u00e1m pom\u016f\u017ee sestavit program pro kulturistiku pro odbour\u00e1v\u00e1n\u00ed tuku, kter\u00fd bude odpov\u00eddat va\u0161im pot\u0159eb\u00e1m, je [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/konecny-navod-pro-treninkovy-plan-ztrata-tuku\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2723,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,69],"tags":[],"class_list":{"0":"post-2687","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Guide for Fat Loss Workout Plan - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Uncover the ultimate guide to designing an effective fat loss workout plan. 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Explore proven strategies, expert tips, and personalized approaches to help you achieve your weight loss goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/cs\/konecny-navod-pro-treninkovy-plan-ztrata-tuku\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-26T18:26:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T22:58:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/AC-blog-fat-loss-workout-plan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"The Ultimate Guide for Fat Loss Workout Plan\",\"datePublished\":\"2023-05-26T18:26:23+00:00\",\"dateModified\":\"2024-04-25T22:58:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/\"},\"wordCount\":1650,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/AC-blog-fat-loss-workout-plan.jpg\",\"articleSection\":[\"Diet and Fat Loss\",\"Training\"],\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/\",\"url\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/\",\"name\":\"The Ultimate Guide for Fat Loss Workout Plan - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/the-ultimate-guide-for-fat-loss-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/AC-blog-fat-loss-workout-plan.jpg\",\"datePublished\":\"2023-05-26T18:26:23+00:00\",\"dateModified\":\"2024-04-25T22:58:58+00:00\",\"description\":\"Uncover the ultimate guide to designing an effective fat loss workout plan. 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