{"id":3356,"date":"2024-01-22T07:08:14","date_gmt":"2024-01-22T07:08:14","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3356"},"modified":"2026-02-12T17:46:55","modified_gmt":"2026-02-12T17:46:55","slug":"perfect-booty-with-three-glute-training-programs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/perfektni-booty-s-tri-glute-treninkove-programy\/","title":{"rendered":"Vybudov\u00e1n\u00ed dokonal\u00e9 ko\u0159isti pomoc\u00ed t\u0159\u00ed \u0161pi\u010dkov\u00fdch tr\u00e9ninkov\u00fdch program\u016f gluteu"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Jedin\u00e1 v\u011bc, kterou v\u011bt\u0161ina kulturist\u016f a kulturist\u016f chce v\u00edc ne\u017e vyboulen\u00e9 bicepsy a 6-bal\u00ed\u010dek, je urostl\u00e1 dob\u0159e zaoblen\u00e1 ko\u0159ist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pro za\u010d\u00e1tek, dokonal\u00e1 z\u00e1dov\u00e1 partie dopl\u0148uje va\u0161i celkovou stavbu t\u011bla a poskytuje v\u00e1m vyv\u00e1\u017eenou a atraktivn\u00ed postavu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skv\u011ble vypadaj\u00edc\u00ed h\u00fd\u017ed\u011b tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i d\u016fv\u011bru ve ve\u0159ejn\u00fd prostor, proto\u017ee va\u0161e oble\u010den\u00ed m\u00e1 tendenci l\u00e9pe sed\u011bt, aby zv\u00fdraznilo va\u0161e k\u0159ivky.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A\u010dkoli v\u011bt\u0161ina kulturist\u016f v\u00ed, jak d\u016fle\u017eit\u00e9 je m\u00edt hezk\u00fd zadek i pro sout\u011b\u017en\u00ed kulturistick\u00e9 akce, ne ka\u017ed\u00fd bere tr\u00e9nink h\u00fd\u017ed\u00ed v\u00e1\u017en\u011b nebo dokonce v\u00ed, jak a kde za\u010d\u00edt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V tomto p\u0159\u00edsp\u011bvku zd\u016fraz\u0148ujeme t\u0159i \u0161pi\u010dkov\u00e9 programy pro h\u00fd\u017e\u010fov\u00fd tr\u00e9nink pro kulturisty, ne\u017e odhal\u00edme d\u016fle\u017eitost h\u00fd\u017e\u010fov\u00e9ho tr\u00e9ninku a nejlep\u0161\u00edch diet, kter\u00e9 v\u00e1m pomohou s vybran\u00fdm gluteov\u00fdm programem.<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/dggZOx6-3TY?si=iBxmMF3Q2Jz5xfKK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>3 tr\u00e9ninkov\u00e9 programy pro h\u00fd\u017ed\u011b pro dokonalou ko\u0159ist<\/h2>\n<p>Pokud chcete tr\u00e9novat h\u00fd\u017e\u010fov\u00e9 svaly, abyste jim dodali lep\u0161\u00ed profil a tvar, mus\u00edte z\u016fstat odhodl\u00e1ni pracovat doma nebo v posilovn\u011b.<\/p>\n<p>Zde jsou t\u0159i tr\u00e9ninkov\u00e9 programy pro h\u00fd\u017e\u010fov\u00e9 svaly pro kulturisty, kte\u0159\u00ed hledaj\u00ed kulat\u00e9 h\u00fd\u017ed\u011b, kter\u00e9 by se m\u011bly oto\u010dit poka\u017ed\u00e9, kdy\u017e p\u016fjdete kolem.<\/p>\n<h3>Tr\u00e9ninkov\u00fd program gluteu 1<\/h3>\n<p>Prvn\u00ed program h\u00fd\u017e\u010fov\u00e9ho tr\u00e9ninku se skl\u00e1d\u00e1 z okruhu a t\u0159\u00ed supers\u00e9ri\u00ed. Tento h\u00fd\u017e\u010fov\u00fd tr\u00e9nink m\u016f\u017eete prov\u00e1d\u011bt jen jednou t\u00fddn\u011b, ale kv\u016fli tomu bude v\u00e1\u0161 h\u00fd\u017e\u010fov\u00fd tr\u00e9ninkov\u00fd program zahrnovat spoustu variac\u00ed a objem\u016f jako program v tabulce n\u00ed\u017ee.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>CVI\u010cEN\u00cd GLUTU 1<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>KOMENT\u00c1\u0158E A \u010cAS ODPO\u010cINKU<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Bo\u010dn\u00ed v\u00fdpady<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Glute Bridge t\u011blesn\u00e9 hmotnosti<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">T\u011blesn\u00e1 v\u00e1ha Squat<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverzn\u00ed v\u00fdpad t\u011blesn\u00e9 hmotnosti<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Ujist\u011bte se, \u017ee prov\u00e1d\u00edte 10 opakov\u00e1n\u00ed pro ka\u017edou nohu a odpo\u010d\u00edv\u00e1te po dobu 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Nohy vp\u0159ed Smith Machine<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Sna\u017ete se ma\u010dkat h\u00fd\u017e\u010fov\u00e9 svaly asi na dv\u011b sekundy na vrcholu tr\u00e9ninku a odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u010cinka Step-Up<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Prove\u010fte 10 opakov\u00e1n\u00ed pro ka\u017edou nohu a po ka\u017ed\u00e9 supers\u00e9rii odpo\u010d\u00edvejte 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Rumunsk\u00fd mrtv\u00fd tah s \u010dinkou<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Zvln\u011bn\u00ed nohou<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Ujist\u011bte se, \u017ee zvednete kolena v horn\u00ed \u010d\u00e1sti ka\u017ed\u00e9ho dokon\u010den\u00e9ho opakov\u00e1n\u00ed a odpo\u010d\u00edv\u00e1te po dobu 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Prkno<\/td>\n<td width=\"208\">3\u00d730 sekund<\/td>\n<td width=\"208\">Po ka\u017ed\u00e9 supers\u00e9rii odpo\u010d\u00edvejte 15 a\u017e 30 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">V\u00fdpady<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Dokon\u010dete 10 opakov\u00e1n\u00ed pro ka\u017edou nohu a odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-3373\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<h3>Tr\u00e9ninkov\u00fd program gluteu 2<\/h3>\n<p>V tomto druh\u00e9m tr\u00e9ninkov\u00e9m programu h\u00fd\u017e\u010fov\u00fdch sval\u016f se budete prim\u00e1rn\u011b soust\u0159edit na intenzitu tr\u00e9ninku a regeneraci, zat\u00edmco str\u00e1v\u00edte pouze dva dny v t\u00fddnu tr\u00e9ninkem h\u00fd\u017e\u010fov\u00fdch sval\u016f s men\u0161\u00edm objemem a variac\u00ed.<\/p>\n<p>B\u011bhem dvou dn\u016f budete tr\u00e9novat h\u00fd\u017e\u010fov\u00e9 svaly, provedete okruh a dv\u011b supers\u00e9rie, ka\u017ed\u00fd jako cvi\u010debn\u00ed re\u017eim v tabulce n\u00ed\u017ee.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>CVI\u010cEN\u00cd GLUTE 2<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>KOMENT\u00c1\u0158E A \u010cAS ODPO\u010cINKU<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DEN 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Later\u00e1ln\u00ed v\u00fdpad + Bodyweight Glute Bridge + Bodyweight Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">Prove\u010fte 2 a\u017e 3 s\u00e9rie pro ka\u017ed\u00fd tr\u00e9nink s 10 opakov\u00e1n\u00edmi na s\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Kettlebell Sumo Deadlift<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Zat\u00ed\u017een\u00fd gluteov\u00fd most<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u010cinka rumunsk\u00fd mrtv\u00fd tah<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Zv\u00fd\u0161en\u00fd v\u00fdpad p\u0159edn\u00ed nohy<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DEN 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Later\u00e1ln\u00ed v\u00fdpad + Bodyweight Glute Bridge + Bodyweight Squat<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Bo\u010dn\u00ed v\u00fdpad s kettlebellem<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Bulharsk\u00fd split d\u0159ep s vlastn\u00ed v\u00e1hou<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Le\u017e\u00edc\u00ed noha curl<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Mrtv\u00fd tah s \u010dinkou<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Odpo\u010d\u00edvejte 60 sekund pouze po ka\u017ed\u00e9 supers\u00e9rii.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Tr\u00e9ninkov\u00fd program gluteu 3<\/h3>\n<p>Tento t\u0159et\u00ed h\u00fd\u017e\u010fov\u00fd tr\u00e9ninkov\u00fd program budete prov\u00e1d\u011bt t\u0159ikr\u00e1t t\u00fddn\u011b. B\u011bhem relac\u00ed sn\u00ed\u017e\u00edte hlasitost a up\u0159ednostn\u00edte obnovu.<\/p>\n<p>Dodr\u017eujte tr\u00e9ninkov\u00fd re\u017eim pro t\u0159et\u00ed gluteov\u00fd program v tabulce n\u00ed\u017ee.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>CVI\u010cEN\u00cd GLUTU 3<\/strong><\/td>\n<td width=\"208\"><strong>SETS\/REPS<\/strong><\/td>\n<td width=\"208\"><strong>KOMENT\u00c1\u0158E A \u010cAS ODPO\u010cINKU<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DEN 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverzn\u00ed v\u00fdpad<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Zkuste tuto rutinu procvi\u010dit gluteus bez odpo\u010dinku.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">T\u011blesn\u00e1 v\u00e1ha Squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Pokuste se prov\u00e9st toto cvi\u010den\u00ed, ani\u017e byste tr\u00e1vili \u010das odpo\u010dinkem.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">\u010cinka Step-Up + Le\u017e\u00edc\u00ed noha Curl + bo\u010dn\u00ed v\u00fdpad<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Po okruhu odpo\u010d\u00edvejte 60 sekund.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DEN 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverzn\u00ed v\u00fdpad<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u017d\u00e1dn\u00fd \u010das odpo\u010dinku.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">T\u011blesn\u00e1 v\u00e1ha Squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">\u017d\u00e1dn\u00fd \u010das odpo\u010dinku.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Plank (20-30 sekund) + Goblet Squat + Weighted Glute Bridge<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Prov\u00e1d\u011bjte 20 a\u017e 30 sekund cvi\u010den\u00ed Plank a odpo\u010d\u00edvejte 60 sekund pouze po obvodu.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>DEN 3<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPERSET<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Reverzn\u00ed v\u00fdpad<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e1 doba odpo\u010dinku.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">T\u011blesn\u00e1 v\u00e1ha Squat<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e1 doba odpo\u010dinku.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>OBVOD<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Rumunsk\u00fd mrtv\u00fd tah s \u010dinkou + v\u00fdpad s ch\u016fz\u00ed + st\u0159\u00eddav\u00fd plank na jedn\u00e9 noze<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Prove\u010fte mezi 20 a 30 sekundami cvi\u010den\u00ed st\u0159\u00eddav\u00e9ho prkna na jedn\u00e9 noze a odpo\u010di\u0148te si po dobu 60 sekund pouze po skon\u010den\u00ed cyklu.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3376\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2><span style=\"font-weight: 400;\">Pro\u010d je tr\u00e9nink gluteu d\u016fle\u017eit\u00fd?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Va\u0161e skupina h\u00fd\u017e\u010fov\u00fdch sval\u016f je v podstat\u011b tvo\u0159ena tensor fasciae latae, gluteus medius, gluteus minimus a gluteus maximus svaly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tyto svaly hraj\u00ed kl\u00ed\u010dovou roli v zaji\u0161\u0165ov\u00e1n\u00ed stability va\u0161eho st\u0159edu t\u011bla a z\u00e1rove\u0148 podporuj\u00ed flexibilitu doln\u00edch kon\u010detin, nap\u0159\u00edklad posilov\u00e1n\u00edm funkc\u00ed abdukce a extenze ky\u010dle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tr\u00e9nov\u00e1n\u00edm h\u00fd\u017e\u010fov\u00fdch sval\u016f tedy budete moci l\u00e9pe prov\u00e1d\u011bt \u0159adu tr\u00e9nink\u016f spodn\u00ed \u010d\u00e1sti t\u011bla v\u010detn\u011b variac\u00ed mrtv\u00e9ho tahu, v\u00fdskok\u016f, step-up\u016f, v\u00fdpad\u016f a dal\u0161\u00edch v\u00edcekloubov\u00fdch cvik\u016f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tak\u017ee krom\u011b toho, \u017ee budete vypadat dob\u0159e, jsou zv\u00fdrazn\u011bn\u00e9 programy pro h\u00fd\u017e\u010fov\u00e9 tr\u00e9ninky navr\u017eeny tak, aby v\u00e1m poskytly lep\u0161\u00ed s\u00edlu j\u00e1dra a stabilitu a z\u00e1rove\u0148 vybudovaly a zlep\u0161ily flexibilitu spodn\u00ed \u010d\u00e1sti t\u011bla.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Glute Program Dietn\u00ed n\u00e1vrhy<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tr\u00e9ninkov\u00fd program pro glutei nen\u00ed \u00fapln\u00fd bez spr\u00e1vn\u00e9ho dietn\u00edho pl\u00e1nu, kter\u00fd dopln\u00ed va\u0161e tr\u00e9ninkov\u00e9 \u00fasil\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A\u0165 u\u017e se tedy rozhodnete cvi\u010dit jen jednou t\u00fddn\u011b s obrovsk\u00fdm mno\u017estv\u00edm objemu a variac\u00ed nebo t\u0159ikr\u00e1t t\u00fddn\u011b s d\u016frazem na regeneraci a men\u0161\u00ed objem, pot\u0159ebujete spr\u00e1vn\u00e9 mno\u017estv\u00ed denn\u00edch kalori\u00ed slo\u017een\u00fdch z makro a mikro\u017eivin, abyste z\u00edskali pot\u0159ebnou energii. absolvovat \u0161kolen\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0160patn\u00e1 strava nebo \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky mohou zna\u010dn\u011b podkopat v\u00e1\u0161 gluteov\u00fd program, tak\u017ee v\u017edy v\u011bnujte zvl\u00e1\u0161tn\u00ed pozornost tomu, co j\u00edte, kdy\u017e se dnes rozhodnete provozovat rutinn\u00ed tr\u00e9nink gluteu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Je d\u016fle\u017eit\u00e9 udr\u017eovat \u010distou stravu s vysok\u00fdm mno\u017estv\u00edm b\u00edlkovin, kter\u00e9 v\u00e1m pomohou vybudovat \u010distou svalovou hmotu a z\u00e1rove\u0148 v\u00e1m zajist\u00ed spr\u00e1vnou rovnov\u00e1hu zdrav\u00fdch tuk\u016f a komplexn\u00edch sacharid\u016f, abyste zv\u00fd\u0161ili hladinu energie a ve skute\u010dnosti zajistili, \u017ee ka\u017ed\u00fd tr\u00e9ninkov\u00fd den zvl\u00e1dnete s energie na rozd\u00e1v\u00e1n\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u0161imn\u011bte si, \u017ee v\u00e1\u0161 denn\u00ed po\u010det kalori\u00ed lze odpov\u00eddaj\u00edc\u00edm zp\u016fsobem upravit pot\u00e9, co budete d\u00e9le ne\u017e m\u011bs\u00edc provozovat dietu pro gluteus. Po t\u00e9to dob\u011b se m\u016f\u017eete rozhodnout zv\u00fd\u0161it nebo sn\u00ed\u017eit sv\u016fj denn\u00ed po\u010det kalori\u00ed a\u017e o 300 kalori\u00ed, abyste splnili sv\u016fj konkr\u00e9tn\u00ed tr\u00e9ninkov\u00fd c\u00edl.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u016f\u017eete si osvojit denn\u00ed dietn\u00ed pl\u00e1n o \u0161esti j\u00eddlech, kter\u00fd se skl\u00e1d\u00e1 ze sn\u00eddan\u011b, dopoledn\u00ed sva\u010diny, ob\u011bda, j\u00eddla p\u0159ed tr\u00e9ninkem, j\u00eddla po tr\u00e9ninku a ve\u010de\u0159e. M\u016f\u017eete si tak\u00e9 osvojit denn\u00ed dietn\u00ed pl\u00e1n se t\u0159emi j\u00eddly, kdy dopoledn\u00ed sva\u010dina, p\u0159edtr\u00e9ninkov\u00e1 a potr\u00e9ninkov\u00e1 j\u00eddla jsou voliteln\u00e9.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u00ed\u017ee uveden\u00fd n\u00e1vrh dietn\u00edho programu pro gluteus zd\u016fraz\u0148uje denn\u00ed nutri\u010dn\u00ed c\u00edl kulturisty, v\u010detn\u011b jeho denn\u00edch celkov\u00fdch pot\u0159eb kalori\u00ed a makro\u017eivin.\u00a0\u00a0<\/span><\/p>\n<h3>Denn\u00ed nutri\u010dn\u00ed c\u00edl:<\/h3>\n<ul>\n<li>Celkov\u00fd obsah kalori\u00ed: 2 937 kcal<\/li>\n<\/ul>\n<p>Rozklad makro\u017eivin:<\/p>\n<ul>\n<li>B\u00edlkoviny: 184 g<\/li>\n<li>Tuk: 98 g<\/li>\n<li>\u010cist\u00e9 sacharidy: 330 g<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3374\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>7denn\u00ed j\u00eddeln\u00ed\u010dek:<\/h2>\n<h2>DEN 1:<\/h2>\n<h3>Sn\u00eddan\u011b: 632 kcal<\/h3>\n<ul>\n<li>m\u00edchan\u00e9 b\u00edlky - 150 g,<\/li>\n<li>kr\u016ft\u00ed slanina \u2013 3 pl\u00e1tky,<\/li>\n<li>bagel - 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 42 kcal<\/h3>\n<ul>\n<li>kashi go lean \u2013 58 g,<\/li>\n<li>jahody - 120 g,<\/li>\n<li>proteinov\u00fd koktejl - 250 ml.<\/li>\n<\/ul>\n<h3>Sva\u010dina po tr\u00e9ninku: 445 kcal<\/h3>\n<ul>\n<li>avok\u00e1dov\u00fd toast \u2013 2 pl\u00e1tky (200 g),<\/li>\n<li>syrov\u00e1 brokolice - 100 g,<\/li>\n<li>syrov\u00e9 papriky - 120 g.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 607 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed prsa - 120 g,<\/li>\n<li>zahradn\u00ed sal\u00e1t - 190 g,<\/li>\n<li>pe\u010den\u00e9 brambory - 200 g.<\/li>\n<li>Ve\u010de\u0159e: 866 kcal<\/li>\n<li>grilovan\u00fd ku\u0159ec\u00ed sal\u00e1t \u2013 410 g,<\/li>\n<li>jahodov\u00fd ban\u00e1nov\u00fd koktejl \u2013 500 ml,<\/li>\n<li>oran\u017eov\u00e1 - 2.<\/li>\n<\/ul>\n<h2>DEN 2:<\/h2>\n<h3>Sn\u00eddan\u011b: 589 kcal<\/h3>\n<ul>\n<li>m\u00edchan\u00e9 b\u00edlky \u2013 112,5 g,<\/li>\n<li>kr\u016ft\u00ed slanina \u2013 3 pl\u00e1tky,<\/li>\n<li>avok\u00e1dov\u00fd toast \u2013 2 pl\u00e1tky (200 g),<\/li>\n<li>bobule - 90 g.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 438 kcal<\/h3>\n<ul>\n<li>\u0159eck\u00fd jogurt - 225 g,<\/li>\n<li>ban\u00e1n - 1,<\/li>\n<li>oran\u017eov\u00e1 - 2.<\/li>\n<\/ul>\n<h3>Sva\u010dina po tr\u00e9ninku: 326 kcal<\/h3>\n<ul>\n<li>krekry a ara\u0161\u00eddov\u00e9 m\u00e1slo \u2013 6 krekr\u016f,<\/li>\n<li>syrov\u00e9 papriky - 180 g,<\/li>\n<li>syrov\u00e1 brokolice - 75 g.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 544 kcal<\/h3>\n<ul>\n<li>grilovan\u00fd ku\u0159ec\u00ed sal\u00e1t \u2013 307,5 g,<\/li>\n<li>quinoa \u2013 112,5 g,<\/li>\n<li>kuku\u0159ice - 60 g.<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 1 064 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed restovan\u00e9 - 600 g,<\/li>\n<li>\u0161pen\u00e1tov\u00fd sal\u00e1t \u2013 90,75 g,<\/li>\n<li>m\u00edchan\u00e1 zelenina - 150 g,<\/li>\n<li>syrov\u00fd kv\u011bt\u00e1k - 75 g.<\/li>\n<\/ul>\n<h2>DEN 3:<\/h2>\n<h3>Sn\u00eddan\u011b: 665 kcal<\/h3>\n<ul>\n<li>omeleta z vaje\u010dn\u00fdch b\u00edlk\u016f - 150 g,<\/li>\n<li>\u0161unka - 70 g,<\/li>\n<li>bagel - 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 449 kcal<\/h3>\n<ul>\n<li>ban\u00e1n - 1,<\/li>\n<li>sm\u00ed\u0161en\u00e9 o\u0159echy - 60 g.<\/li>\n<\/ul>\n<p>Sva\u010dina po tr\u00e9ninku: 422 kcal<\/p>\n<ul>\n<li>su\u0161enky a hummus \u2013 6 su\u0161enek,<\/li>\n<li>pomeran\u010d - 2,<\/li>\n<li>hrozny - 140 g.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 846 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed restovan\u00e9 - 400 g,<\/li>\n<li>\u0161pen\u00e1tov\u00fd sal\u00e1t \u2013 121 g,<\/li>\n<li>kuku\u0159ice - 80 g,<\/li>\n<li>syrov\u00e1 mrkev \u2013 1,412 porce (120 g).<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 580 kcal<\/h3>\n<ul>\n<li>losos - 125 g,<\/li>\n<li>\u010do\u010dka - 200 g,<\/li>\n<li>du\u0161en\u00e1 brokolice - 100 g,<\/li>\n<li>syrov\u00e9 papriky - 120 g.<\/li>\n<\/ul>\n<h2>DEN 4:<\/h2>\n<h3>Sn\u00eddan\u011b: 719 kcal<\/h3>\n<ul>\n<li>s\u00e1zen\u00e9 vejce \u2013 2 vejce (100 g),<\/li>\n<li>\u0161unka - 70 g,<\/li>\n<li>avok\u00e1dov\u00fd toast \u2013 2 pl\u00e1tky (200 g),<\/li>\n<li>hrozny - 140 g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 449 kcal<\/h3>\n<ul>\n<li>toasty \u2013 43 g,<\/li>\n<li>kiwi - 2,<\/li>\n<li>s\u00fdr a su\u0161enky - 6 su\u0161enek.<\/li>\n<\/ul>\n<p>Sva\u010dina po tr\u00e9ninku: 296 kcal<\/p>\n<ul>\n<li>proteinov\u00fd koktejl \u2013 250 ml,<\/li>\n<li>jablko - 1,<\/li>\n<li>oran\u017eov\u00e1 - 2.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 652 kcal<\/h3>\n<ul>\n<li>hov\u011bz\u00ed sv\u00ed\u010dkov\u00e1 - 150 g,<\/li>\n<li>pe\u010den\u00e9 brambory - 200 g,<\/li>\n<li>m\u00edchan\u00e1 zelenina - 100 g,<\/li>\n<li>syrov\u00e9 papriky - 120 g.<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 758 kcal<\/h3>\n<ul>\n<li>grilovan\u00fd ku\u0159ec\u00ed sal\u00e1t \u2013 410 g,<\/li>\n<li>r\u00fd\u017ee \u2013 1 porce (158 g),<\/li>\n<li>va\u0159en\u00fd zelen\u00fd hr\u00e1\u0161ek - 85 g,<\/li>\n<li>syrov\u00fd kv\u011bt\u00e1k - 100 g.<\/li>\n<\/ul>\n<h2>DEN 5:<\/h2>\n<h3>Sn\u00eddan\u011b: 535 kcal<\/h3>\n<ul>\n<li>m\u00edchan\u00e9 b\u00edlky \u2013 112,5 g,<\/li>\n<li>avok\u00e1dov\u00fd toast \u2013 2 pl\u00e1tky (200 g),<\/li>\n<li>jablko \u2013 1.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 363 kcal<\/h3>\n<ul>\n<li>ban\u00e1n - 1,<\/li>\n<li>sm\u00ed\u0161en\u00e9 o\u0159echy - 45 g.<\/li>\n<\/ul>\n<h3>Sva\u010dina po tr\u00e9ninku: 287 kcal<\/h3>\n<ul>\n<li>proteinov\u00fd koktejl \u2013 187,5 ml,<\/li>\n<li>kiwi - 2,<\/li>\n<li>oran\u017eov\u00e1 - 2.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 623 kcal<\/h3>\n<ul>\n<li>grilovan\u00fd ku\u0159ec\u00ed sal\u00e1t \u2013 307,5 g,<\/li>\n<li>tu\u0148\u00e1kov\u00fd sendvi\u010d - 1 sendvi\u010d.<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 1 091 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed restovan\u00e9 - 600 g,<\/li>\n<li>\u0161pen\u00e1tov\u00fd sal\u00e1t \u2013 90,75 g,<\/li>\n<li>kuku\u0159ice - 120 g,<\/li>\n<li>syrov\u00e1 mrkev \u2013 1,059 porce (90 g).<\/li>\n<\/ul>\n<h2>DEN 6:<\/h2>\n<h3>Sn\u00eddan\u011b: 626 kcal<\/h3>\n<ul>\n<li>m\u00edchan\u00e9 b\u00edlky - 150 g,<\/li>\n<li>kr\u016ft\u00ed slanina \u2013 3 pl\u00e1tky,<\/li>\n<li>avok\u00e1dov\u00fd toast \u2013 2 pl\u00e1tky (200 g),<\/li>\n<li>bobule - 120 g.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 413 kcal<\/h3>\n<ul>\n<li>su\u0161enky a hummus \u2013 6 su\u0161enek,<\/li>\n<li>ban\u00e1n - 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Sva\u010dina po tr\u00e9ninku: 296 kcal<\/h3>\n<ul>\n<li>proteinov\u00fd koktejl \u2013 250 ml,<\/li>\n<li>jablko - 1,<\/li>\n<li>oran\u017eov\u00e1 - 2.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 1 110 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed restovan\u00e9 - 600 g,<\/li>\n<li>\u0161pen\u00e1tov\u00fd sal\u00e1t \u2013 121 g,<\/li>\n<li>kuku\u0159ice - 80 g,<\/li>\n<li>syrov\u00e1 mrkev \u2013 1,412 porce (120 g).<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 513 kcal<\/h3>\n<ul>\n<li>losos - 125 g,<\/li>\n<li>\u010do\u010dka - 150 g,<\/li>\n<li>du\u0161en\u00e1 brokolice - 100 g,<\/li>\n<li>syrov\u00e9 papriky - 120 g.<\/li>\n<\/ul>\n<h2>DEN 7:<\/h2>\n<h3>Sn\u00eddan\u011b: 665 kcal<\/h3>\n<ul>\n<li>omeleta z vaje\u010dn\u00fdch b\u00edlk\u016f - 150 g,<\/li>\n<li>\u0161unka - 70 g,<\/li>\n<li>bagel - 1,<\/li>\n<li>kiwi \u2013 2.<\/li>\n<\/ul>\n<h3>P\u0159edtr\u00e9ninkov\u00e1 sva\u010dina: 363 kcal<\/h3>\n<ul>\n<li>ban\u00e1n - 1,<\/li>\n<li>sm\u00ed\u0161en\u00e9 o\u0159echy - 45 g.<\/li>\n<\/ul>\n<h3>Sva\u010dina po tr\u00e9ninku: 402 kcal<\/h3>\n<ul>\n<li>su\u0161enky a hummus \u2013 6 su\u0161enek,<\/li>\n<li>pomeran\u010d - 2,<\/li>\n<li>hrozny - 105 g.<\/li>\n<\/ul>\n<h3>Ob\u011bd: 677 kcal<\/h3>\n<ul>\n<li>ku\u0159ec\u00ed prsa - 120 g,<\/li>\n<li>zahradn\u00ed sal\u00e1t - 190 g,<\/li>\n<li>r\u00fd\u017ee \u2013 1,5 porce (237 g),<\/li>\n<li>syrov\u00e9 papriky - 90 g.<\/li>\n<\/ul>\n<h3>Ve\u010de\u0159e: 786 kcal<\/h3>\n<ul>\n<li>grilovan\u00fd ku\u0159ec\u00ed sal\u00e1t \u2013 410 g,<\/li>\n<li>ku\u0159ec\u00ed sendvi\u010d - 1 sendvi\u010d,<\/li>\n<li>syrov\u00e1 mrkev \u2013 1,059 porce (90 g),<\/li>\n<li>syrov\u00e1 brokolice - 150 g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3378\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Z\u00e1v\u011br<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Va\u0161e h\u00fd\u017e\u010fov\u00e9 svaly jsou stejn\u011b d\u016fle\u017eit\u00e9 jako ostatn\u00ed svalov\u00e9 skupiny ve va\u0161em t\u011ble a jejich tr\u00e9nink by nem\u011bl b\u00fdt volbou, ale nutnost\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tr\u00e9nink h\u00fd\u017e\u010fov\u00fdch sval\u016f zlep\u0161\u00ed va\u0161i z\u00e1kladn\u00ed s\u00edlu a z\u00e1rove\u0148 zv\u00fd\u0161\u00ed flexibilitu spodn\u00ed \u010d\u00e1sti t\u011bla, v\u010detn\u011b extenze a addukce ky\u010dl\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u011bli byste si tak\u00e9 osvojit j\u00eddeln\u00ed\u010dek, kter\u00fd v\u00e1m vyhovuje. Ujist\u011bte se, \u017ee j\u00edte \u010dist\u011b a m\u00e1te vyv\u00e1\u017een\u00fd pom\u011br makro\u017eivin, kter\u00fd zv\u00fd\u0161\u00ed v\u00e1\u0161 p\u0159\u00edjem b\u00edlkovin a z\u00e1rove\u0148 v\u00e1m poskytne va\u0161e denn\u00ed energetick\u00e9 po\u017eadavky odvozen\u00e9 ze sacharid\u016f a zdrav\u00fdch tuk\u016f.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u00e1\u0161 program h\u00fd\u017e\u010fov\u00e9ho tr\u00e9ninku by m\u011bl b\u00fdt strukturov\u00e1n v souladu s va\u0161\u00edm kulturistick\u00fdm c\u00edlem a m\u016f\u017eete vyzkou\u0161et kter\u00fdkoli ze t\u0159\u00ed program\u016f uveden\u00fdch v tomto p\u0159\u00edsp\u011bvku.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pokud ale pot\u0159ebujete dal\u0161\u00ed pomoc s vytvo\u0159en\u00edm programu pro h\u00fd\u017e\u010fov\u00e9 svaly a j\u00eddeln\u00ed\u010dku specifick\u00e9ho pro va\u0161e tr\u00e9ninkov\u00e9 pot\u0159eby, m\u016f\u017eete se obr\u00e1tit na <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/volny-koucink\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> je\u0161t\u011b dnes na bezplatnou konzultaci a kou\u010dink.\u00a0\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Jedna v\u011bc, kterou si v\u011bt\u0161ina kulturist\u016f i kulturistek p\u0159eje v\u00edc ne\u017e vyklenut\u00e9 bicepsy a six-pack, je tvarovan\u00fd, zaoblen\u00fd zadek. Pro za\u010d\u00e1tek, perfektn\u00ed zadek dopl\u0148uje celkovou stavbu t\u011bla a dod\u00e1v\u00e1 v\u00e1m vyv\u00e1\u017eenou a atraktivn\u00ed postavu. Kr\u00e1sn\u011b vypadaj\u00edc\u00ed zadek tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i sebed\u016fv\u011bru na ve\u0159ejnosti, proto\u017ee [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/perfektni-booty-s-tri-glute-treninkove-programy\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3356","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>Building the Perfect Booty with three Top-notch Glute Training Programs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt your dream booty with these top-notch glute training programs. 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