{"id":3207,"date":"2023-12-14T10:21:36","date_gmt":"2023-12-14T10:21:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3207"},"modified":"2024-01-13T02:02:53","modified_gmt":"2024-01-13T02:02:53","slug":"mistakes-gym-make-during-strength-training","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/chyby-telocvicna-delat-pri-silovem-treninku\/","title":{"rendered":"10 \u010dast\u00fdch chyb, kter\u00e9 n\u00e1v\u0161t\u011bvn\u00edci posilovny d\u011blaj\u00ed b\u011bhem silov\u00e9ho tr\u00e9ninku"},"content":{"rendered":"<p>A\u0165 u\u017e jste fitness krysa nebo za\u010d\u00e1te\u010dn\u00edk, kter\u00fd chce za\u010d\u00edt nav\u0161t\u011bvovat m\u00edstn\u00ed posilovnu v souladu s va\u0161\u00edm p\u0159\u00edslu\u0161n\u00fdm silov\u00fdm tr\u00e9ninkov\u00fdm programem, m\u016f\u017eete v\u00fdrazn\u011b zv\u00fd\u0161it sv\u00e9 \u0161ance na \u00fasp\u011b\u0161n\u00e9 dosa\u017een\u00ed sv\u00fdch kulturistick\u00fdch c\u00edl\u016f, pokud rychle rozpozn\u00e1te chyby, kter\u00e9 v\u011bt\u0161ina n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven. \u2013 zku\u0161en\u00ed nebo jinak vinn\u00ed ze sp\u00e1ch\u00e1n\u00ed.<\/p>\n<p>Tento \u010dl\u00e1nek poukazuje na deset (10) t\u011bch b\u011b\u017en\u00fdch chyb, kter\u00fdch se mnoho gymnast\u016f dopou\u0161t\u00ed, ani\u017e by o tom v\u011bd\u011bli. Z\u00e1m\u011brem tohoto p\u0159\u00edsp\u011bvku je pomoci v\u00e1m rychle identifikovat chybu v posilovn\u011b, kdykoli k n\u00ed dojde, a z\u00e1rove\u0148 nab\u00eddnout \u010dasem prov\u011b\u0159en\u00e1 \u0159e\u0161en\u00ed ke zm\u00edrn\u011bn\u00ed dopadu chyb a zv\u00fd\u0161en\u00ed m\u00edry \u00fasp\u011bchu v kulturistice.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/C_XHe8QeKdU?si=Af6HCow0YcrDGBuq\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>#1. Bez tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/h3>\n<p>Toto je pravd\u011bpodobn\u011b nej\u010dast\u011bj\u0161\u00ed chyba mnoha n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven. Pro n\u011bkter\u00e9 lidi je t\u011blocvi\u010dna m\u00edstem, kde se mohou st\u00fdkat a st\u00fdkat se, ale tito lid\u00e9 nemohou b\u00fdt vzd\u00e1leni realit\u011b.<\/p>\n<p>Ano, m\u016f\u017eete se sp\u0159\u00e1telit s ostatn\u00edmi n\u00e1v\u0161t\u011bvn\u00edky posilovny a ve skute\u010dnosti mnoho dlouhodob\u00fdch vztah\u016f za\u010dalo v posilovn\u011b. V\u00e1\u017en\u00ed kulturist\u00e9 v\u0161ak chod\u00ed do m\u00edstn\u00ed posilovny zam\u011b\u0159en\u00e9 na uspokojen\u00ed sv\u00fdch tr\u00e9ninkov\u00fdch pot\u0159eb pro dan\u00fd den a \u010dasto nemaj\u00ed \u010das pl\u00fdtvat mali\u010dkostmi.<\/p>\n<p>M\u011bli byste vej\u00edt do m\u00edstn\u00ed posilovny s hern\u00edm pl\u00e1nem na dan\u00fd den, co\u017e povede k va\u0161\u00ed motivaci po celou dobu, kterou v posilovn\u011b str\u00e1v\u00edte. Nap\u0159\u00edklad mus\u00edte m\u00edt jasnou p\u0159edstavu o tom, jak\u00e9 bude va\u0161e tr\u00e9ninkov\u00e9 zam\u011b\u0159en\u00ed pro dan\u00fd den.<\/p>\n<p>Zam\u011b\u0159ujete se na svalov\u00e9 skupiny nohou, zad, hrudn\u00edku, ramen, b\u0159icha, h\u00fd\u017e\u010fov\u00fdch sval\u016f nebo j\u00e1dra?<\/p>\n<p>V\u011bd\u011bt, jak\u00fd je den, je d\u016fle\u017eit\u00e9 pro pokrok va\u0161eho tr\u00e9ninkov\u00e9ho programu. V\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n v\u00e1m tak\u00e9 pom\u016f\u017ee p\u0159i strukturov\u00e1n\u00ed va\u0161eho v\u00fdb\u011bru cvik\u016f. Nap\u0159\u00edklad kardio cvi\u010den\u00ed m\u016f\u017ee b\u00fdt strukturov\u00e1no po tr\u00e9ninku s vlastn\u00ed v\u00e1hou.<\/p>\n<p>Obvykle by v\u00e1\u0161 pl\u00e1n m\u011bl zahrnovat zah\u00e1jen\u00ed tr\u00e9ninku komplexn\u00edmi tr\u00e9ninky, jako jsou; zadn\u00ed d\u0159epy nebo mrtv\u00e9 tahy, kter\u00e9 jsou fyzicky n\u00e1ro\u010dn\u00e9, ale obohacuj\u00edc\u00ed. V\u00e1\u0161 pl\u00e1n by tak\u00e9 pouk\u00e1zal na va\u0161i pot\u0159ebu zapojit se do zah\u0159\u00edvac\u00edch s\u00e9ri\u00ed, ne\u017e se pokus\u00edte zvedat t\u011b\u017ek\u00e9 v\u011bci a plnit sv\u00e9 tr\u00e9ninkov\u00e9 c\u00edle pro dan\u00fd den.<\/p>\n<p>&nbsp;<\/p>\n<h3>#2. Ignorov\u00e1n\u00ed zah\u0159\u00edvac\u00ed rutiny<\/h3>\n<p>Nen\u00ed neobvykl\u00e9 naj\u00edt kamar\u00e1da z posilovny, kter\u00fd pracuje a m\u00ed\u0159\u00ed p\u0159\u00edmo k jednomu z mnoha za\u0159\u00edzen\u00ed a stroj\u016f, aby provedl cvi\u010debn\u00ed sestavy. Je pravda, \u017ee jsme ka\u017ed\u00fd jinak stav\u011bn\u00fd a n\u011bkter\u00fdm lidem se m\u016f\u017ee zd\u00e1t norm\u00e1ln\u00ed zas\u00e1hnout do hlavn\u00edho tr\u00e9ninku hned od za\u010d\u00e1tku, ale pro pr\u016fm\u011brn\u00e9ho Joea by to mohlo m\u00edt katastrof\u00e1ln\u00ed d\u016fsledky pro jak\u00fdkoli c\u00edl kulturistiky a fitness.<\/p>\n<p>Obvykle byste m\u011bli za\u010d\u00edt aktiva\u010dn\u00edm zah\u0159\u00e1t\u00edm a protahovac\u00edm cvi\u010den\u00edm, kter\u00e9 pom\u016f\u017ee p\u0159ipravit va\u0161i mysl a svalov\u00e9 tk\u00e1n\u011b na n\u00e1slednou intenzitu va\u0161eho silov\u00e9ho tr\u00e9ninku. Je d\u016fle\u017eit\u00e9, abyste rozpumpovali sv\u00e9 srdce a rozproudili krev, ne\u017e se pust\u00edte do jak\u00e9hokoli tr\u00e9ninku st\u0159edn\u00ed a\u017e vysok\u00e9 intenzity.<\/p>\n<p>Krom\u011b toho mus\u00edte tak\u00e9 zv\u00fd\u0161it teplotu a pohyblivost j\u00e1dra prota\u017een\u00edm ztuhl\u00fdch kloub\u016f, jako jsou kotn\u00edky, ky\u010dle, ramena a hrudn\u00ed p\u00e1te\u0159, kter\u00e9 by mohly br\u00e1nit tolik pot\u0159ebn\u00e9 efektivit\u011b va\u0161eho pohybu b\u011bhem tr\u00e9ninku.<\/p>\n<h3>#3. \u0160patn\u00e1 konzistence ve cvi\u010debn\u00edch rutin\u00e1ch<\/h3>\n<p>Byli jste n\u011bkdy v posilovn\u011b a vid\u011bli jste n\u011bkoho sk\u00e1kat z jednoho za\u0159\u00edzen\u00ed na druh\u00e9 bez jasn\u00e9 metody k jejich \u0161\u00edlenstv\u00ed? No, je t\u011b\u017ek\u00e9 tr\u00e9novat ur\u010ditou \u010d\u00e1st t\u011bla, pokud nejste p\u0159edv\u00eddateln\u00ed a konzistentn\u00ed s tr\u00e9ninkem.<\/p>\n<p>Nap\u0159\u00edklad, pokud je dnes den nohou, nem\u00e1te co pracovat na horn\u00ed \u010d\u00e1sti t\u011bla, v\u010detn\u011b hrudn\u00edku, zad, pa\u017e\u00ed nebo ramen.<\/p>\n<p>T\u00edm, \u017ee budete d\u016fsledn\u011b tr\u00e9novat, budete nejen rychleji budovat svalov\u00e9 skupiny va\u0161\u00ed c\u00edlov\u00e9 \u010d\u00e1sti t\u011bla, ale tak\u00e9 zlep\u0161\u00edte svou svalovou pam\u011b\u0165 a tok pohybu v tomto procesu.<br \/>\n#4. Za p\u0159edpokladu, \u017ee \u010das v t\u011blocvi\u010dn\u011b je Be All and End All!<br \/>\nMnoho n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven se myln\u011b domn\u00edv\u00e1, \u017ee \u010das str\u00e1ven\u00fd v posilovn\u011b je v\u0161e, co je zapot\u0159eb\u00ed k dosa\u017een\u00ed jejich c\u00edl\u016f v oblasti fitness a kulturistiky. Pokud se p\u0159ihl\u00e1s\u00edte k tomuto my\u0161lenkov\u00e9mu proudu, m\u016f\u017eete skon\u010dit frustrov\u00e1ni nedostate\u010dn\u00fdm pokrokem navzdory va\u0161\u00ed oddanosti tr\u00e9ninku v t\u011blocvi\u010dn\u011b.<\/p>\n<p>Pravdou je, \u017ee to, co d\u011bl\u00e1te se zbytkem sv\u00e9ho \u010dasu b\u011bhem dne, tak\u00e9 hraje z\u00e1sadn\u00ed roli v tom, zda dos\u00e1hnete v\u00fdsledk\u016f. Pr\u00e1ci v posilovn\u011b mus\u00edte podpo\u0159it pevnou stravou a tak\u00e9 \u0159\u00e1dn\u00fdm odpo\u010dinkem a dobou regenerace. Mus\u00edte se tak\u00e9 zdr\u017eet nadm\u011brn\u00e9 konzumace alkoholu, kou\u0159en\u00ed cigaret a u\u017e\u00edv\u00e1n\u00ed rekrea\u010dn\u00edch drog.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3213\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. \u0160patn\u00e9 soust\u0159ed\u011bn\u00ed a hled\u00e1n\u00ed pozornosti<\/h3>\n<p>Mnoho lid\u00ed chod\u00ed do posilovny s t\u00edm, \u017ee ostatn\u00ed u\u017eivatel\u00e9 posiloven se v\u00edce zaj\u00edmaj\u00ed o to, jak vypadaj\u00ed nebo co v posilovn\u011b d\u011blaj\u00ed. Pravda je takov\u00e1, \u017ee v\u011bt\u0161ina n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven se zab\u00fdv\u00e1 pouze t\u00edm, \u017ee dodr\u017e\u00ed sv\u016fj denn\u00ed tr\u00e9ninkov\u00fd re\u017eim v \u010dase, kter\u00fd maj\u00ed pro sv\u016fj tr\u00e9nink vyhrazen\u00fd.<\/p>\n<p>V\u011bt\u0161inu krys z posilovny netr\u00e1p\u00ed to, jak vypad\u00e1te, tak\u017ee ne\u017e se vyd\u00e1te do m\u00edstn\u00ed posilovny, vypus\u0165te tuto my\u0161lenku ze sv\u00e9ho syst\u00e9mu, abyste se vyhnuli \u00fazkosti z t\u011blocvi\u010dny.<\/p>\n<p>D\u011blat si starosti s \u010d\u00edmkoli jin\u00fdm, ne\u017e je va\u0161e cvi\u010debn\u00ed rutina, m\u016f\u017ee b\u00fdt nebezpe\u010dn\u00e9, zvl\u00e1\u0161t\u011b kdy\u017e zved\u00e1te t\u011b\u017ek\u00e9 v\u011bci, proto\u017ee byste mohli zv\u00fd\u0161it riziko zran\u011bn\u00ed, kter\u00fdm se d\u00e1 p\u0159edej\u00edt kv\u016fli nedostatku koncentrace a soust\u0159ed\u011bn\u00ed.<\/p>\n<h3>#6. \u0160patn\u00e1 forma b\u011bhem silov\u00e9ho tr\u00e9ninku<\/h3>\n<p>Pro krysu v t\u011blocvi\u010dn\u011b nen\u00ed nic riskantn\u011bj\u0161\u00edho ne\u017e \u0161patn\u00e1 aplikace technik posilov\u00e1n\u00ed. I kdy\u017e v\u0161ichni chceme vypadat macho, m\u011bli byste v\u011bd\u011bt, kdy vyhledat pomoc od instruktor\u016f, kdy\u017e v hloubi du\u0161e v\u00edte, \u017ee jste se p\u0159edt\u00edm nepokou\u0161eli prov\u00e1d\u011bt ur\u010dit\u00e9 silov\u00e9 tr\u00e9ninkov\u00e9 rutiny.<\/p>\n<p>Prov\u00e1d\u011bn\u00edm \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla a formy b\u011bhem tr\u00e9ninku v\u00fdrazn\u011b zv\u00fd\u0161\u00edte riziko selh\u00e1n\u00ed a to zahrnuje vy\u0161\u0161\u00ed riziko zran\u011bn\u00ed, del\u0161\u00ed dobu zotaven\u00ed a nulov\u00e9 a\u017e mal\u00e9 v\u00fdsledky.<\/p>\n<h3>#7. Neopatrn\u00e9 zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen<\/h3>\n<p>N\u00e1v\u0161t\u011bvn\u00edci posiloven maj\u00ed tendenci nechat se ovl\u00e1dat sv\u00fdm egem. I kdy\u017e je d\u016fle\u017eit\u00e9 zvedat t\u011b\u017ek\u00e9 v\u011bci pro masov\u00e9 stavebn\u00ed zisky, nikdy by se to nem\u011blo d\u011blat ve sp\u011bchu.<\/p>\n<p>V\u017edy byste m\u011bli b\u00fdt progresivn\u00ed ve sv\u00e9m my\u0161len\u00ed, za\u010d\u00ednat s lehk\u00fdmi v\u00e1hami a postupn\u011b p\u0159ech\u00e1zet ke zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen. Nikdy byste se nem\u011bli dobrovoln\u011b sna\u017eit na n\u011bkoho ve sv\u00e9 t\u011blocvi\u010dn\u011b ud\u011blat dojem, proto\u017ee byste mohli riskovat v\u00e1\u017en\u00e1 zran\u011bn\u00ed.<\/p>\n<p>Porozum\u011bn\u00ed maxim\u00e1ln\u00edmu po\u010dtu opakov\u00e1n\u00ed (1RM) pro ka\u017ed\u00e9 vybaven\u00ed a v\u00e1hu, kterou hodl\u00e1te pou\u017e\u00edvat ve va\u0161\u00ed m\u00edstn\u00ed posilovn\u011b. Va\u0161e maximum pro jedno opakov\u00e1n\u00ed je v\u00e1ha, kterou m\u016f\u017eete zvednout pouze jednou, ne\u017e budete pot\u0159ebovat p\u0159est\u00e1vku.<\/p>\n<p>Chcete-li m\u00edt dobr\u00fd po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed se zved\u00e1n\u00edm z\u00e1va\u017e\u00ed, mus\u00edte v\u00fdslovn\u011b zn\u00e1t sv\u016fj 1RM pro ka\u017edou v\u00e1hu, kterou hodl\u00e1te zvednout. T\u00edmto zp\u016fsobem byste v\u011bd\u011bli, jak\u00e9 jsou va\u0161e v\u00e1hov\u00e9 limity pro ka\u017ed\u00fd v\u00e1\u0161 odporov\u00fd tr\u00e9nink.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3214\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#8. \u0160patn\u00e1 progrese hmotnosti<\/h3>\n<p>I kdy\u017e je zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen p\u0159\u00edli\u0161 rychle nebezpe\u010dn\u00e9, m\u011bli byste se tak\u00e9 vyhnout p\u0159\u00edli\u0161n\u00e9mu pohodl\u00ed na ur\u010dit\u00fdch z\u00e1va\u017e\u00edch. Mus\u00edte postupn\u011b, ale jist\u011b zvy\u0161ovat sv\u00e9 v\u00e1hy, jinak se va\u0161e fitness a kulturistick\u00e9 c\u00edle mohou p\u0159ed\u010dasn\u011b vyrovnat.<\/p>\n<p>Co chcete d\u011blat v silov\u00e9m tr\u00e9ninku, je zvedat z\u00e1va\u017e\u00ed, kter\u00e1 zat\u011b\u017euj\u00ed va\u0161e svalov\u00e9 tk\u00e1n\u011b. Kdy\u017e se va\u0161e svalov\u00e9 tk\u00e1n\u011b uzdrav\u00ed b\u011bhem dn\u016f odpo\u010dinku a zotaven\u00ed, budete budovat svalovou hmotu.<\/p>\n<p>Nen\u00ed v\u0161ak neobvykl\u00e9, \u017ee naraz\u00edte na t\u011blocvi\u010dn\u00e9 krysy, kter\u00e9 se dr\u017e\u00ed v\u00e1hov\u00e9 kategorie, ani\u017e by v kter\u00e9mkoli okam\u017eiku zvy\u0161ovaly v\u00e1hu. Pokud pat\u0159\u00edte do t\u00e9to kategorie n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven, budete jen frustrov\u00e1ni \u0161patn\u00fdmi v\u00fdsledky v kulturistice.<\/p>\n<h3>#9. \u0160patn\u00e1 aplikace d\u00fdch\u00e1n\u00ed<\/h3>\n<p>To je dal\u0161\u00ed \u010dast\u00e1 chyba, kterou se mnoz\u00ed n\u00e1v\u0161t\u011bvn\u00edci posiloven provinili, ani\u017e by o tom v\u011bd\u011bli. Hlubok\u00e9 b\u0159i\u0161n\u00ed d\u00fdch\u00e1n\u00ed s br\u00e1nic\u00ed je vlastn\u011b zp\u016fsob, jak j\u00edt b\u011bhem tr\u00e9ninku s odporem, ale \u010dast\u011bji ne\u017e ne, mnoho n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven si osvoj\u00ed m\u011blk\u00e9 d\u00fdch\u00e1n\u00ed \u00fasty a hrudn\u00edkem.<\/p>\n<p>P\u0159i d\u00fdch\u00e1n\u00ed \u00fasty m\u00edsto vdechov\u00e1n\u00ed kysl\u00edku nosem tak \u010din\u00edte \u00fasty. Toto nespr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed b\u011bhem silov\u00e9ho tr\u00e9ninku je nebezpe\u010dn\u00e9 b\u011bhem silov\u00e9ho tr\u00e9ninku, proto\u017ee m\u016f\u017ee v\u00e9st k nes\u010detn\u00fdm zdravotn\u00edm probl\u00e9m\u016fm, v\u010detn\u011b \u0161patn\u00e9ho kardiovaskul\u00e1rn\u00edho v\u00fdkonu, napjat\u00fdch sval\u016f, v\u011bt\u0161\u00ed hladiny stresu, \u00fazkosti a dokonce i vysok\u00e9ho krevn\u00edho tlaku.<\/p>\n<p>Tyto zdravotn\u00ed probl\u00e9my mohou v\u00fdrazn\u011b ovlivnit va\u0161i schopnost tvrd\u011b pracovat na silov\u00e9m tr\u00e9ninku, abyste ztratili t\u011blesn\u00fd tuk a vybudovali svalovou hmotu. Je d\u016fle\u017eit\u00e9 cvi\u010dit a dokonal\u00e9 hlubok\u00e9 b\u0159i\u0161n\u00ed d\u00fdch\u00e1n\u00ed, kdy se nadechujete nosem a vydechujete \u00fasty.<\/p>\n<p>Kdy\u017e se nadechnete nosem, nafouknete \u017ealudek, ne\u017e vydechnete \u00fasty a vr\u00e1t\u00edte b\u0159icho do norm\u00e1ln\u00ed velikosti. Hlubok\u00e9 b\u0159i\u0161n\u00ed d\u00fdch\u00e1n\u00ed m\u00e1 pozitivn\u00ed dopad na va\u0161e zotaven\u00ed, tak\u017ee se ujist\u011bte, \u017ee si tento typ d\u00fdch\u00e1n\u00ed osvoj\u00edte a zdokonal\u00edte b\u011bhem va\u0161eho tr\u00e9ninkov\u00e9ho programu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3215\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#10. Slab\u00e1 snaha a naprost\u00e1 lenost<\/h3>\n<p>Mo\u017en\u00e1 to nebudete cht\u00edt sly\u0161et, ale jak\u00fd m\u00e1 smysl opustit domov a j\u00edt do posilovny, kdy\u017e nejste p\u0159ipraveni vynalo\u017eit \u00fasil\u00ed pot\u0159ebn\u00e9 k dosa\u017een\u00ed va\u0161ich c\u00edl\u016f v oblasti kulturistiky a fitness?<\/p>\n<p>Pokud se mus\u00edte p\u0159ihl\u00e1sit k odb\u011bru \u010dlenstv\u00ed v posilovn\u011b a zaplatit za to sv\u00e9 t\u011b\u017ece vyd\u011blan\u00e9 pen\u00edze, m\u016f\u017eete tak\u00e9 moud\u0159e vyu\u017e\u00edt ka\u017edou sekundu, kterou v posilovn\u011b str\u00e1v\u00edte. Nem\u011bli byste si st\u011b\u017eovat na \u0161patn\u00e9 v\u00fdsledky, kdy\u017e nejste p\u0159ipraveni tvrd\u011b pracovat, abyste dos\u00e1hli sv\u00fdch po\u017eadovan\u00fdch fitness c\u00edl\u016f.<\/p>\n<p>Tak\u017ee kdykoli p\u016fjdete do m\u00edstn\u00ed posilovny, v\u011bzte, \u017ee tam jdete s jedin\u00fdm c\u00edlem. Polo\u017ete hlavu a soust\u0159e\u010fte se po celou dobu na sv\u016fj tr\u00e9nink a budete r\u00e1di, \u017ee jste to ud\u011blali.<br \/>\nZ\u00e1v\u011br<br \/>\nStru\u010dn\u011b \u0159e\u010deno, v\u0161ichni jsme vinni jednou nebo druhou chybou, kdykoli nav\u0161t\u00edv\u00edme na\u0161i m\u00edstn\u00ed posilovnu. Pokud v\u0161ak budeme zn\u00e1t a vyvarovat se b\u011b\u017en\u00fdch chyb, byli bychom na spr\u00e1vn\u00e9 cest\u011b k dosa\u017een\u00ed o\u010dek\u00e1van\u00fdch tr\u00e9ninkov\u00fdch v\u00fdsledk\u016f.<\/p>\n<p>Nezapome\u0148te m\u00edt p\u0159edem pl\u00e1n, zam\u011b\u0159te se na procvi\u010dov\u00e1n\u00ed parti\u00ed t\u011bla najednou, t\u011b\u017ek\u00e1 b\u0159emena zvedn\u011bte, a\u017e kdy\u017e postupn\u011b postoup\u00edte na v\u00e1hu, cvi\u010dte hlubok\u00e9 b\u0159i\u0161n\u00ed d\u00fdch\u00e1n\u00ed a spr\u00e1vnou formu, z\u016fsta\u0148te soust\u0159ed\u011bn\u00ed, odpo\u010d\u00edvejte, jezte \u010disto a udr\u017eujte zdrav\u00fd \u017eivotn\u00ed styl a sna\u017ete se co nejv\u00edce vyhnout rozpt\u00fdlen\u00ed ve va\u0161\u00ed m\u00edstn\u00ed posilovn\u011b za v\u0161ech okolnost\u00ed.<\/p>\n<p>A kone\u010dn\u011b, pokud pot\u0159ebujete dal\u0161\u00ed pomoc se sv\u00fdm silov\u00fdm tr\u00e9ninkov\u00fdm programem, m\u016f\u017eete si dnes popov\u00eddat s IFBB PRO.<\/p>","protected":false},"excerpt":{"rendered":"<p>A\u0165 u\u017e jste fitness krysa nebo za\u010d\u00e1te\u010dn\u00edk, kter\u00fd chce za\u010d\u00edt nav\u0161t\u011bvovat m\u00edstn\u00ed posilovnu v souladu s va\u0161\u00edm p\u0159\u00edslu\u0161n\u00fdm silov\u00fdm tr\u00e9ninkov\u00fdm programem, m\u016f\u017eete v\u00fdrazn\u011b zv\u00fd\u0161it sv\u00e9 \u0161ance na \u00fasp\u011b\u0161n\u00e9 dosa\u017een\u00ed sv\u00fdch kulturistick\u00fdch c\u00edl\u016f, pokud rychle rozpozn\u00e1te chyby, kter\u00e9 v\u011bt\u0161ina n\u00e1v\u0161t\u011bvn\u00edk\u016f posiloven. \u2013 zku\u0161en\u00ed nebo jinak jsou vinni [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/chyby-telocvicna-delat-pri-silovem-treninku\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3338,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3207","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>10 of the Common Mistakes Gym Goers Make during Strength Training - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Avoid pitfalls in your strength training journey. 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