{"id":2716,"date":"2023-06-12T09:23:41","date_gmt":"2023-06-12T09:23:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2716"},"modified":"2024-04-25T22:53:47","modified_gmt":"2024-04-25T22:53:47","slug":"women-world-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/zeny-svet-kulturistika\/","title":{"rendered":"\u017deny ve sv\u011bt\u011b kulturistiky"},"content":{"rendered":"<p>V dne\u0161n\u00ed dob\u011b se zd\u00e1, \u017ee kulturistika p\u0159itahuje v\u00edce \u017een ne\u017e kdykoli p\u0159edt\u00edm. Mo\u017en\u00e1 je to proto, \u017ee existuje v\u011bt\u0161\u00ed pov\u011bdom\u00ed o v\u00fdhod\u00e1ch kulturistiky pro \u017eeny nebo skute\u010dnost, \u017ee v t\u00e9to \u201eprobuzen\u00e9\u201c \u00e9\u0159e je v\u011bt\u0161\u00ed p\u0159ita\u017elivost pro svalnat\u00e9 \u017eeny.<\/p>\n<p>A\u0165 u\u017e je to jakkoli, \u017eeny nav\u0161t\u011bvuj\u00ed posilovnu st\u00e1le \u010dast\u011bji. Ale st\u00e1t se kulturistou vy\u017eaduje hodn\u011b discipl\u00edny, soust\u0159ed\u011bn\u00ed, odhodl\u00e1n\u00ed, odvahy a v\u016fle.<\/p>\n<p>Chce to hodn\u011b ob\u011bt\u00ed probudit se velmi brzy r\u00e1no do ka\u017edodenn\u00ed rutiny p\u0159\u00edpravy j\u00eddla, diety, <a href=\"https:\/\/anabolic-coach.com\/cs\/kardio-muze-byt-kontraproduktivni-ke-ztrate-tuku-u-zen\/\" target=\"_blank\" rel=\"noopener\">kardio<\/a>, silov\u00fd tr\u00e9nink a suplementace.<\/p>\n<p>A\u0165 u\u017e je v\u00e1\u0161 d\u016fvod pro kulturistiku ze zv\u011bdavosti nebo jste odhodl\u00e1ni prosadit se ve sv\u011bt\u011b profesion\u00e1ln\u00ed \u017eensk\u00e9 kulturistiky, v\u017edy byste m\u011bli hledat ty nejlep\u0161\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/zeny-kulturistika-poradenstvi-hubnout-tuk\/\" target=\"_blank\" rel=\"noopener\">\u017eensk\u00e1 kulturistika<\/a> pl\u00e1n, kter\u00fd se ide\u00e1ln\u011b hod\u00ed pro va\u0161e pot\u0159eby v oblasti tr\u00e9ninku, p\u0159\u00edpravy j\u00eddel, diety a suplementace.<\/p>\n<p>Tento p\u0159\u00edsp\u011bvek zd\u016fraz\u0148uje, jak m\u016f\u017eete za\u010d\u00edt svou kulturistickou cestu, nejlep\u0161\u00ed cvi\u010debn\u00ed pl\u00e1n pro \u017eeny a tipy na kulturistickou v\u00fd\u017eivu. Nejprve ale za\u010dneme s p\u0159ehledem kulturistiky pro \u017eeny.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/AtTgrY64vfg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u017deny v kulturistice<\/h2>\n<p>L\u00edb\u00ed se mi <a href=\"https:\/\/en.wikipedia.org\/wiki\/Andrea_Shaw\" target=\"_blank\" rel=\"noopener\">Andrea Shawov\u00e1<\/a>Melina Keltaniemi, Monique Jones, Andrulla Blanchette, Theresa Ivancik a Elisa Pecini (abychom se zm\u00ednili o n\u011bkolika), jsou n\u011bkter\u00e9 z nejlep\u0161\u00edch kulturistek IFBB PRO.<\/p>\n<p>Tyto \u017eeny jsou na vrcholu sv\u00e9 hry d\u00edky tvrd\u00e9 pr\u00e1ci a pln\u00e9mu nasazen\u00ed pro kulturistick\u00fd \u017eivotn\u00ed styl. Kulturistika je pro n\u011b \u017eivotn\u00ed styl a ne kon\u00ed\u010dek.<\/p>\n<p>I kdy\u017e je kulturistika sama o sob\u011b formou sportu, stejn\u011b jako ve v\u011bt\u0161in\u011b sport\u016f, vy\u017eaduje, aby sportovci v\u011bnovali cel\u00fd sv\u016fj \u017eivot, \u010das a \u00fasil\u00ed v\u011bci. Znamen\u00e1 to m\u00edt jasn\u011b definovan\u00fd tr\u00e9ninkov\u00fd program, kter\u00fd je sestaven spolu s v\u00fd\u017eivov\u00fdm pl\u00e1nem vytvo\u0159en\u00fdm tak, aby vyhovoval energetick\u00fdm n\u00e1rok\u016fm pravideln\u00fdch intenzivn\u00edch tr\u00e9nink\u016f.<\/p>\n<p>Po pravd\u011b \u0159e\u010deno, nejlep\u0161\u00ed kulturistick\u00fd pl\u00e1n pro \u017eeny je ten, kter\u00fd je specifick\u00fd pro va\u0161e zvl\u00e1\u0161tn\u00ed kulturistick\u00e9 pot\u0159eby a c\u00edle. Zat\u00edmco zm\u00edn\u011bn\u00e9 elitn\u00ed kulturistky se v\u011bnuj\u00ed kulturistice jako sportu na pln\u00fd \u00favazek, ne ka\u017ed\u00e1 m\u00e1 na to, aby z\u016fstala odd\u00e1na kulturistice jako profesi.<\/p>\n<p>N\u011bkter\u00e9 \u017eeny maj\u00ed specifick\u00e9 c\u00edle, kter\u00fdch cht\u011bj\u00ed v kulturistice dos\u00e1hnout. M\u016f\u017ee to b\u00fdt ztr\u00e1ta ur\u010dit\u00e9ho mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a\/nebo z\u00edsk\u00e1n\u00ed ur\u010dit\u00e9 \u00farovn\u011b svalov\u00e9 hmoty. Jin\u00ed mohou m\u00edt z\u00e1jem o kulturistiku, aby zlep\u0161ili slo\u017een\u00ed t\u011bla a m\u011bli vyr\u00fdsovan\u011bj\u0161\u00ed postavu.<\/p>\n<p>A\u0165 u\u017e jsou va\u0161e zvl\u00e1\u0161tn\u00ed c\u00edle v oblasti kulturistiky jak\u00e9koli, st\u00e1le je mus\u00edte pl\u00e1novat, pracovat a sm\u011b\u0159ovat k nim.<\/p>\n<h2>Jak za\u010d\u00edt s kulturistikou pro \u017eeny?<\/h2>\n<p>Jako \u010dlov\u011bk, kter\u00fd s kulturistou teprve za\u010d\u00edn\u00e1, pot\u0159ebujete z\u00edskat co nejv\u00edce informac\u00ed o kulturistice. Stejn\u011b jako ve v\u011bt\u0161in\u011b \u017eivotn\u00edch snah byste nikdy nem\u011bli sk\u00e1kat po hlav\u011b, ani\u017e byste jasn\u011b pochopili, co kulturistika obn\u00e1\u0161\u00ed.<\/p>\n<p>Zde je n\u011bkolik rad, jak za\u010d\u00edt, kdy\u017e se dnes rozhodnete st\u00e1t se kulturistou.<\/p>\n<h3>#1. Z\u00edskejte osobn\u00edho tren\u00e9ra:<\/h3>\n<p>Pot\u0159ebujete mentora, pr\u016fvodce, tutora a inspiraci. To v\u0161e a je\u0161t\u011b v\u00edce m\u016f\u017ee b\u00fdt v\u00e1\u0161 osobn\u00ed tren\u00e9r. On nebo ona v\u00e1m pom\u016f\u017ee od nuly a\u017e do konce.<\/p>\n<p>Od sv\u00e9ho tren\u00e9ra se nau\u010d\u00edte z\u00e1kladn\u00ed v\u011bci, jako je spr\u00e1vn\u00e1 technika a aplikace pro zved\u00e1n\u00ed r\u016fzn\u00fdch z\u00e1va\u017e\u00ed, kardio, v\u00fd\u017eiva, diety a tak d\u00e1le.<\/p>\n<p>V\u00e1\u0161 tren\u00e9r bude t\u00edm hlasem, kter\u00fd v\u00e1s povzbud\u00ed, abyste pokra\u010dovali, i kdy\u017e jste v konc\u00edch.<\/p>\n<h3>#2. Ve\u010fte si tr\u00e9ninkov\u00fd den\u00edk:<\/h3>\n<p>V\u00e1\u0161 tren\u00e9r v\u00e1s ur\u010dit\u011b pou\u010d\u00ed, jak si v\u00e9st tr\u00e9ninkov\u00fd den\u00edk. Toto je kl\u00ed\u010dov\u00fd aspekt kulturistiky, proto\u017ee pot\u0159ebujete sledovat sv\u00e9 tr\u00e9ninkov\u00e9 sezen\u00ed, stravu, v\u00fd\u017eivu a suplementaci.<\/p>\n<p>M\u00edt tr\u00e9ninkov\u00fd den\u00edk a v\u011bd\u011bt, jak jej pou\u017e\u00edvat, bude znamenat dlouhou cestu k zaji\u0161t\u011bn\u00ed toho, \u017ee budete na cest\u011b k dosa\u017een\u00ed sv\u00fdch kulturistick\u00fdch c\u00edl\u016f.<\/p>\n<h3>#3. Tr\u00e9nink s vlastn\u00ed v\u00e1hou je kl\u00ed\u010dov\u00fd:<\/h3>\n<p>Zat\u00edmco kardio je skv\u011bl\u00e9 pro kardiovaskul\u00e1rn\u00ed kondici a zlep\u0161en\u00ed vytrvalosti, st\u00e1le se mus\u00edte v\u011bnovat posilov\u00e1n\u00ed, pokud chcete <a href=\"https:\/\/anabolic-coach.com\/cs\/steroidy-bezpecne-pro-zeny\/\" target=\"_blank\" rel=\"noopener\">k budov\u00e1n\u00ed svalov\u00e9 hmoty<\/a>.<\/p>\n<p>Cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou v\u00e1m pom\u016f\u017ee definovat slo\u017een\u00ed t\u011bla a postavu, kdy\u017e tr\u00e9nujete r\u016fzn\u00e9 hlavn\u00ed skupiny kostern\u00edch sval\u016f horn\u00ed a doln\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2719\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/women-bodybuilding-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. Nebu\u010fte na sebe p\u0159\u00edli\u0161 p\u0159\u00edsn\u00ed:<\/h3>\n<p>Pokud jde o kulturistiku pro \u017eeny nebo mu\u017ee, trp\u011blivost je kl\u00ed\u010dem. Opravdu byste na sebe nem\u011bli b\u00fdt p\u0159\u00edli\u0161 p\u0159\u00edsn\u00ed, pokud si mysl\u00edte, \u017ee nepostupujete tak rychle, jak jste mo\u017en\u00e1 doufali.<\/p>\n<p>Ka\u017ed\u00fd je svou fyziologi\u00ed jin\u00fd, a zat\u00edmco n\u011bkte\u0159\u00ed lid\u00e9 mohou projevovat kulturistick\u00e9 zisky na za\u010d\u00e1tku sv\u00e9 kulturistick\u00e9 kari\u00e9ry, jin\u00ed pot\u0159ebuj\u00ed trochu v\u00edce \u010dasu, aby se jim da\u0159ilo.<\/p>\n<p>Mus\u00edte jen dr\u017eet krok s ka\u017edodenn\u00edmi probl\u00e9my, soust\u0159edit se na sv\u00e9 c\u00edle a v\u011bnovat se tr\u00e9ninku, strav\u011b a suplement\u016fm.<\/p>\n<h3>#5. Opus\u0165te svou komfortn\u00ed z\u00f3nu:<\/h3>\n<p>Nejlep\u0161\u00ed pl\u00e1n \u017eensk\u00e9 kulturistiky je jen tak dobr\u00fd, jak dobr\u00fd je ten, kdo jej realizuje. A pokud si takov\u00fd pl\u00e1n nech\u00e1te vypracovat kvalifikovan\u00fdm tren\u00e9rem kulturistiky, pak bude s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed progresivn\u00ed.<\/p>\n<p>S nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed budete muset postupn\u011b, ale jist\u011b zvedat z\u00e1va\u017e\u00ed, kter\u00e1 jsou daleko za \u00farovn\u00ed va\u0161eho pohodl\u00ed. To je v po\u0159\u00e1dku, proto\u017ee mus\u00edte samoz\u0159ejm\u011b otestovat sv\u00e9 fyzick\u00e9 schopnosti na limity pod spr\u00e1vn\u00fdm veden\u00edm.<\/p>\n<p>Bu\u010fte tedy p\u0159ipraveni opustit svou komfortn\u00ed z\u00f3nu, pokud chcete b\u00fdt kulturistou. To znamen\u00e1 vy\u0161\u0161\u00ed v\u00e1hy, v\u00edce s\u00e9ri\u00ed a v\u00edce opakov\u00e1n\u00ed.<\/p>\n<h2>A co kulturistick\u00e1 v\u00fd\u017eiva?<\/h2>\n<p><a href=\"https:\/\/www.livestrong.com\/article\/218760-female-bodybuilder-diet\/\" target=\"_blank\" rel=\"noopener\">V\u00fd\u017eiva<\/a> je pro kulturistiku \u017een stejn\u011b d\u016fle\u017eit\u00fd jako jak\u00fdkoli tr\u00e9ninkov\u00fd program. Ve skute\u010dnosti je nejlep\u0161\u00ed pl\u00e1n kulturistiky pro \u017eeny navr\u017een tak, aby va\u0161e denn\u00ed nutri\u010dn\u00ed po\u017eadavky byly strukturov\u00e1ny podle va\u0161ich tr\u00e9ninkov\u00fdch jednotek. Jin\u00fdmi slovy, druh a mno\u017estv\u00ed j\u00eddla, kter\u00e9 j\u00edte, bude dostate\u010dn\u00e9 k tomu, aby v\u00e1m poskytlo va\u0161i energetickou pot\u0159ebu na ka\u017ed\u00fd tr\u00e9ninkov\u00fd den.<\/p>\n<p>Obvykle se va\u0161e denn\u00ed v\u00fd\u017eiva bude skl\u00e1dat ze t\u0159\u00ed makro\u017eivin b\u00edlkovin, tuk\u016f a sacharid\u016f. Ale v z\u00e1vislosti na va\u0161em kulturistick\u00e9m c\u00edli se bude mno\u017estv\u00ed va\u0161\u00ed denn\u00ed spot\u0159eby ka\u017ed\u00e9ho z t\u011bchto maker li\u0161it.<\/p>\n<p>Pokud chcete nap\u0159\u00edklad vybudovat v\u00fdznamnou svalovou hmotu, bude va\u0161e spot\u0159eba b\u00edlkovin ve srovn\u00e1n\u00ed s ostatn\u00edmi makry zna\u010dn\u011b vysok\u00e1.<\/p>\n<p>B\u00fdt schopen dodr\u017eovat dietu s makropo\u010d\u00edt\u00e1n\u00edm nebo IIFYM je naprosto nezbytn\u00e9, pokud to s kulturistikou mysl\u00edte v\u00e1\u017en\u011b.<\/p>\n<p>Existuje n\u011bkolik dostupn\u00fdch diet, ale op\u011bt v\u00e1m m\u016f\u017ee v\u00e1\u0161 tren\u00e9r a\/nebo odborn\u00edk na v\u00fd\u017eivu pomoci zefektivnit dietn\u00ed pl\u00e1n, kter\u00fd spln\u00ed va\u0161e c\u00edle v oblasti kulturistiky t\u00edm, \u017ee v\u00e1m poskytne denn\u00ed nutri\u010dn\u00ed po\u017eadavky, kter\u00e9 spl\u0148uj\u00ed va\u0161e tr\u00e9ninkov\u00e9 pot\u0159eby.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2720\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients-.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients-.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/macronutrients--608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Nejlep\u0161\u00ed tr\u00e9ninkov\u00e9 pl\u00e1ny pro \u017eeny<\/h2>\n<p>Jak ji\u017e bylo zm\u00edn\u011bno d\u0159\u00edve, nejlep\u0161\u00ed kulturistick\u00fd pl\u00e1n je ten, kter\u00fd obsahuje jasn\u011b definovan\u00e9 <a href=\"https:\/\/anabolic-coach.com\/cs\/telesne-hmotnosti-cviceni-pro-zeny\/\" target=\"_blank\" rel=\"noopener\">cvi\u010debn\u00ed program<\/a> plus pl\u00e1n v\u00fd\u017eivy, stravy a suplementace.<\/p>\n<p>\u017deny by m\u011bly obvykle cvi\u010dit dvakr\u00e1t denn\u011b. To obvykle zahrnuje p\u016fl hodiny a\u017e 120 minut kardia, po kter\u00e9m n\u00e1sleduje asi 60 minut silov\u00e9ho tr\u00e9ninku.<\/p>\n<p>Nen\u00ed neobvykl\u00e9 naj\u00edt kulturistky provozuj\u00edc\u00ed \u201esplit\u201c. Zde se rozhodnou tr\u00e9novat ruce, z\u00e1da, hrudn\u00edk, nohy a ramena v odd\u011blen\u00e9 dny, nikoli ve stejn\u00fd den.<\/p>\n<p>K procvi\u010den\u00ed ka\u017ed\u00e9 z v\u00fd\u0161e uveden\u00fdch \u010d\u00e1st\u00ed t\u011bla by tedy bylo zapot\u0159eb\u00ed p\u011btidenn\u00ed split, po kter\u00e9m by n\u00e1sledovaly cel\u00e9 dva dny odpo\u010dinku. V\u00e1\u0161 cvi\u010debn\u00ed pl\u00e1n m\u016f\u017ee vypadat takto:<\/p>\n<ul>\n<li>Den 1: Zbran\u011b,<\/li>\n<li>Den 2: Zp\u011bt,<\/li>\n<li>Den 3: hrudn\u00edk,<\/li>\n<li>Den 4: Nohy,<\/li>\n<li>Den 5: Ramena,<\/li>\n<li>6. den: Odpo\u010dinek a<\/li>\n<li>7. den: Odpo\u010dinek.<\/li>\n<\/ul>\n<p>Sv\u016fj cvi\u010debn\u00ed pl\u00e1n m\u016f\u017eete tak\u00e9 strukturovat tak, \u017ee dva nebo v\u00edce dn\u00ed budete v\u011bnovat tr\u00e9ninku horn\u00ed \u010d\u00e1sti t\u011bla (pa\u017ee, z\u00e1da, hrudn\u00edk a ramena) a dva nebo v\u00edce dn\u00ed tr\u00e9ninku spodn\u00ed \u010d\u00e1sti t\u011bla (noh).<\/p>\n<p>Opravdu v\u0161e z\u00e1vis\u00ed na va\u0161ich kulturistick\u00fdch c\u00edlech a na tom, co v\u00e1m doporu\u010d\u00ed v\u00e1\u0161 tren\u00e9r na z\u00e1klad\u011b va\u0161ich specifick\u00fdch kulturistick\u00fdch pot\u0159eb. Dal\u0161\u00edm zp\u016fsobem, jak se pod\u00edvat na sv\u016fj tr\u00e9nink, je napl\u00e1novat si tr\u00e9nink konkr\u00e9tn\u00edch svalov\u00fdch skupin asi dvakr\u00e1t t\u00fddn\u011b.<\/p>\n<p>Zde se budete st\u0159\u00eddat mezi tr\u00e9ninkov\u00fdmi dny push, pull a nohama, p\u0159i\u010dem\u017e pouze jeden den bude v\u011bnov\u00e1n regeneraci n\u00e1sledovn\u011b:<\/p>\n<ul>\n<li>Den 1: Push Day (tr\u00e9nink hrudn\u00edku, ramen a triceps\u016f)<\/li>\n<li>Den 2: Pull Day (tr\u00e9nink zad a biceps\u016f)<\/li>\n<li>Den 3: Den nohou (tr\u00e9nink l\u00fdtek, h\u00fd\u017e\u010fov\u00fdch sval\u016f a \u010dty\u0159kolek)<\/li>\n<li>Den 4: Push Day (tr\u00e9nink hrudn\u00edku, ramen a triceps\u016f)<\/li>\n<li>Den 5: Pull Day (tr\u00e9nink zad a biceps\u016f)<\/li>\n<li>Den 6: Den nohou (tr\u00e9nink l\u00fdtek, h\u00fd\u017e\u010fov\u00fdch sval\u016f a \u010dty\u0159kolek)<\/li>\n<li>Den 7: Den odpo\u010dinku.<\/li>\n<\/ul>\n<p>Ne\u017e za\u010dnete tr\u00e9novat, mus\u00edte se zah\u0159\u00e1t protahovac\u00edmi cvi\u010den\u00edmi. Tr\u00e9nink horn\u00ed nebo doln\u00ed \u010d\u00e1sti t\u011bla by se m\u011bl skl\u00e1dat ze 3 a\u017e 4 s\u00e9ri\u00ed po 8 a\u017e 12 opakov\u00e1n\u00edch na sadu.<\/p>\n<p>Za\u010d\u00edt se slo\u017een\u00fdmi tr\u00e9ninky, kter\u00e9 vy\u017eaduj\u00ed v\u00edce kloub\u016f k proveden\u00ed, je v\u017edy moudr\u00e9 rozhodnut\u00ed. Cvi\u010den\u00ed jako mrtv\u00fd tah, bench press a d\u0159epy spadaj\u00ed do t\u00e9to kategorie tr\u00e9nink\u016f.<\/p>\n<p>Jakmile skon\u010d\u00edte se slo\u017een\u00fdmi cviky, m\u016f\u017eete se zapojit do izola\u010dn\u00edch cvi\u010den\u00ed, jako jsou extenze nohou a bicepsov\u00e9 lokny, kter\u00e9 vyu\u017e\u00edvaj\u00ed pouze jeden hlavn\u00ed kloub.<\/p>\n<p>T\u00edm, \u017ee nejprve budete prov\u00e1d\u011bt slo\u017een\u00e9 cviky, zlep\u0161\u00edte obratnost va\u0161ich kloub\u016f, \u010d\u00edm\u017e je l\u00e9pe p\u0159iprav\u00edte na zvl\u00e1dnut\u00ed izola\u010dn\u00edho cvi\u010den\u00ed.<\/p>\n<p>Pokud jde o zved\u00e1n\u00ed z\u00e1va\u017e\u00ed, mus\u00edte ur\u010dit sv\u00e9 jedno opakov\u00e1n\u00ed na maximum nebo 1 RM. Toto je v\u00e1ha, ve kter\u00e9 m\u016f\u017eete norm\u00e1ln\u011b prov\u00e9st pouze jednou, ne\u017e si pot\u0159ebujete odpo\u010dinout.<\/p>\n<p>Tak\u017ee p\u0159i prov\u00e1d\u011bn\u00ed 3 a\u017e 4 s\u00e9ri\u00ed nebo 8 a\u017e 12 opakov\u00e1n\u00ed na cvi\u010den\u00ed mus\u00edte prov\u00e9st opakov\u00e1n\u00ed ve v\u00e1hov\u00e9 kategorii mezi 60 a\u017e 70 procenty va\u0161eho stanoven\u00e9ho 1RM pro danou v\u00e1hu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2721\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/06\/push-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Stru\u010dn\u011b \u0159e\u010deno, nejlep\u0161\u00ed pl\u00e1n pro \u017eenskou kulturistiku je takov\u00fd, kter\u00fd bere v \u00favahu va\u0161e zvl\u00e1\u0161tn\u00ed kulturistick\u00e9 pot\u0159eby v\u010detn\u011b va\u0161ich denn\u00edch nutri\u010dn\u00edch po\u017eadavk\u016f, stravy a suplementace.<\/p>\n<p>Je to ten, kter\u00fd jasn\u011b uv\u00e1d\u00ed va\u0161e tr\u00e9ninkov\u00e9 dny, stejn\u011b jako \u010d\u00e1st t\u011bla ur\u010denou pro tr\u00e9nink, a z\u00e1rove\u0148 uv\u00e1d\u00ed dny vyhrazen\u00e9 pro regeneraci. Ale mus\u00edte si uv\u011bdomit, \u017ee nejlep\u0161\u00ed tr\u00e9ninkov\u00e9 pl\u00e1ny nezaru\u010duj\u00ed \u00fasp\u011bch.<\/p>\n<p>Tak\u017ee mus\u00edte b\u00fdt trp\u011bliv\u00ed a z\u016fstat odd\u00e1ni sv\u00e9 pracovn\u00ed etice pro dlouhodob\u00e9 zisky v kulturistice.<\/p>\n<p>Pokud si chcete popov\u00eddat s IFBB PRO o nejlep\u0161\u00edm cvi\u010debn\u00edm pl\u00e1nu pro va\u0161e kulturistick\u00e9 pot\u0159eby, m\u016f\u017eete tak u\u010dinit zde dnes.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>V dne\u0161n\u00ed dob\u011b se zd\u00e1, \u017ee kulturistika p\u0159itahuje v\u00edce \u017een ne\u017e kdykoli p\u0159edt\u00edm. Mo\u017en\u00e1 je to proto, \u017ee existuje v\u011bt\u0161\u00ed pov\u011bdom\u00ed o v\u00fdhod\u00e1ch kulturistiky pro \u017eeny nebo skute\u010dnost, \u017ee v t\u00e9to \u201eprobuzen\u00e9\u201c \u00e9\u0159e je v\u011bt\u0161\u00ed p\u0159ita\u017elivost pro svalnat\u00e9 \u017eeny. A\u0165 u\u017e je to jakkoli, \u017eeny nar\u00e1\u017eej\u00ed na [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/zeny-svet-kulturistika\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2727,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":{"0":"post-2716","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Women in the World of Bodybuilding - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover the powerful presence of women in the world of bodybuilding. 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