{"id":4028,"date":"2026-01-08T13:42:03","date_gmt":"2026-01-08T13:42:03","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=4028"},"modified":"2026-02-10T09:42:08","modified_gmt":"2026-02-10T09:42:08","slug":"upper-body-blueprint-build-strength-without-ego-lifts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/plan-na-posileni-horni-casti-tela-bez-ego-zdvihu\/","title":{"rendered":"Pl\u00e1n pro horn\u00ed \u010d\u00e1st t\u011bla: Budujte s\u00edlu bez egoistick\u00fdch cvik\u016f"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Jste v kulturistice nov\u00e1\u010dkem? Chcete udr\u017eiteln\u00e9 zisky z horn\u00ed \u010d\u00e1sti t\u011bla, ale nev\u00edte, kde za\u010d\u00edt?\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">No, pokud u\u017e nemus\u00edte z\u00e1vid\u011bt fitness influencer\u016fm, kte\u0159\u00ed se chlub\u00ed sv\u00fdmi p\u016fsobiv\u00fdmi horn\u00edmi \u010d\u00e1stmi t\u011bla s vystoupl\u00fdmi prsn\u00edmi svaly a bicepsy, i vy m\u016f\u017eete b\u00fdt p\u0159edm\u011btem z\u00e1visti sv\u00fdch p\u0159\u00e1tel.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ale ne\u017e budeme pokra\u010dovat, m\u011bli byste v\u011bd\u011bt, \u017ee nic nejde snadno a i kdy\u017e je tento pl\u00e1n pro horn\u00ed \u010d\u00e1st t\u011bla navr\u017een tak, aby v\u00e1m pomohl dos\u00e1hnout va\u0161ich c\u00edl\u016f v oblasti horn\u00ed \u010d\u00e1sti t\u011bla, st\u00e1le mus\u00edte vynalo\u017eit \u00fasil\u00ed, odhodl\u00e1n\u00ed a ob\u011btavost pot\u0159ebn\u00e9 k uskute\u010dn\u011bn\u00ed va\u0161ich sn\u016f.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">S ohledem na to se poj\u010fme rovnou pono\u0159it do na\u0161eho osv\u011bd\u010den\u00e9ho programu, kter\u00fd v\u00e1s nasm\u011bruje na spr\u00e1vnou cestu k minimalizaci rizika zran\u011bn\u00ed a maximalizaci \u00fasil\u00ed, \u010dasu a zisk\u016f.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#1. Za\u010dn\u011bte sv\u016fj program slo\u017een\u00fdmi cviky\u00a0<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Prvn\u00ed v\u011bc, kterou mus\u00edte ud\u011blat, je za\u010d\u00edt sv\u016fj tr\u00e9ninkov\u00fd program se slo\u017een\u00fdmi cviky. U slo\u017een\u00fdch cvik\u016f, jako jsou bench pressy, p\u0159\u00edtahy, shyby a tlaky nad hlavou, p\u016fsob\u00edte nap\u011bt\u00edm na \u0159adu pojivov\u00fdch tk\u00e1n\u00ed, kloub\u016f a hlavn\u00edch svalov\u00fdch skupin.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Za\u0159azen\u00edm slo\u017een\u00fdch cvik\u016f do sv\u00e9ho tr\u00e9ninkov\u00e9ho programu stimulujete <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/vse-o-funkcnim-silovem-treninku-dnes\/\"><span style=\"font-weight: 400;\">r\u016fst sval\u016f a zlep\u0161en\u00ed svalov\u00e9 s\u00edly<\/span><\/a><span style=\"font-weight: 400;\"> proto\u017ee b\u011bhem zdvih\u016f generujete \u010detn\u00e9 hormon\u00e1ln\u00ed a nervov\u00e9 podn\u011bty aktivac\u00ed \u0159ady vl\u00e1ken kostern\u00edho svalstva.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pokud chcete, aby byl v\u00e1\u0161 denn\u00ed tr\u00e9ninkov\u00fd re\u017eim vyv\u00e1\u017een\u00fd, m\u016f\u017eete kombinovat komplexn\u00ed cviky s odporov\u00fdm tr\u00e9ninkem, kter\u00fd zajist\u00ed, \u017ee va\u0161e svaly budou pracovat proti protilehl\u00e9 s\u00edle, jako je va\u0161e t\u011blesn\u00e1 hmotnost, stroje, lana, gumy a z\u00e1va\u017e\u00ed.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Tato odporov\u00e1 cvi\u010den\u00ed zahrnuj\u00ed prim\u00e1rn\u011b vertik\u00e1ln\u00ed (tla\u010d\/tah) nebo horizont\u00e1ln\u00ed (tla\u010d\/tah) pohyby. Pro vertik\u00e1ln\u00ed tlaky m\u016f\u017eete za\u0159adit obl\u00edben\u00fd tlak nad hlavou, zat\u00edmco pro vertik\u00e1ln\u00ed tahy m\u016f\u017eete za\u0159adit shyby s vlastn\u00ed vahou a stahov\u00e1n\u00ed latino.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Pokud jde o horizont\u00e1ln\u00ed tlakov\u00e9 cviky, m\u011bli byste vyzkou\u0161et bench press a kliky, zat\u00edmco u horizont\u00e1ln\u00edch tah\u016f m\u016f\u017eete b\u011bhem tr\u00e9ninku vyzkou\u0161et p\u0159\u00edtah s \u010dinkou a p\u0159\u00edtah s oporou hrudn\u00edku.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Kombinace silov\u00e9ho tr\u00e9ninku a komplexn\u00edch cvik\u016f ve va\u0161ich pl\u00e1novan\u00fdch lekc\u00edch pom\u016f\u017ee zlep\u0161it va\u0161i formu a dr\u017een\u00ed t\u011bla, \u010d\u00edm\u017e se minimalizuje riziko zran\u011bn\u00ed b\u011bhem tr\u00e9ninku.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#2. Berte progresivn\u00ed p\u0159et\u00ed\u017een\u00ed v\u00e1\u017en\u011b<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Zvy\u0161ov\u00e1n\u00ed tr\u00e9ninkov\u00fdch z\u00e1t\u011b\u017e\u00ed nen\u00ed jedin\u00fd zp\u016fsob, jak dos\u00e1hnout progresivn\u00edho p\u0159et\u00ed\u017een\u00ed. Progresivn\u00edho p\u0159et\u00ed\u017een\u00ed lze dos\u00e1hnout \u0159adou zp\u016fsob\u016f, v\u010detn\u011b zv\u00fd\u0161en\u00ed rozsahu s\u00e9ri\u00ed a opakov\u00e1n\u00ed a\/nebo zkr\u00e1cen\u00ed doby odpo\u010dinku. M\u016f\u017eete tak\u00e9 kontrolovat a \u0159\u00eddit tempo, s n\u00edm\u017e zved\u00e1te z\u00e1va\u017e\u00ed, a tak\u00e9 zlep\u0161it rozsah pohybu.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Je d\u016fle\u017eit\u00e9 br\u00e1t tempo zved\u00e1n\u00ed, v\u00e1hy, po\u010det opakov\u00e1n\u00ed a s\u00e9rie v\u00e1\u017en\u011b. M\u011bli byste si d\u011blat pozn\u00e1mky a neust\u00e1le je sledovat, kdy\u017e se rozhodujete, kde prov\u00e9st progresivn\u00ed p\u0159et\u00ed\u017een\u00ed. Progresivn\u00ed p\u0159et\u00ed\u017een\u00ed je nejlep\u0161\u00ed prov\u00e1d\u011bt jednou t\u00fddn\u011b nebo ka\u017ed\u00e9 dva t\u00fddny, aby se va\u0161e svaly zapojily a byly motivov\u00e1ny k v\u011bt\u0161\u00edmu nap\u011bt\u00ed, kter\u00e9 zvy\u0161uje mikrotrhliny, je\u017e se hoj\u00ed b\u011bhem regenerace a vede k svalov\u00e9 hypertrofii.\u00a0<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/Moj2xU5ZNPY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><\/iframe><\/p>\n<p><b>#3. Nezapome\u0148te na dopl\u0148kov\u00e1 cvi\u010den\u00ed\u00a0<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud chcete udr\u017eet rovnov\u00e1hu, budovat svaly a zlep\u0161it s\u00edlu, m\u011bli byste do sv\u00fdch tr\u00e9nink\u016f za\u0159adit dopl\u0148kov\u00e9 cviky. Dopl\u0148kov\u00e9 cviky by se m\u011bly prov\u00e1d\u011bt po proveden\u00ed hlavn\u00edch slo\u017een\u00fdch cvik\u016f.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Dopl\u0148kov\u00e9 cviky pom\u00e1haj\u00ed pos\u00edlit svalovou s\u00edlu, zlep\u0161it symetrii a rovnov\u00e1hu sval\u016f, zlep\u0161it v\u00fdkon a p\u0159edch\u00e1zet riziku zran\u011bn\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u0159edstavte si, \u017ee v\u00e1\u0161 slo\u017een\u00fd cvik je bench press, va\u0161e dopl\u0148kov\u00e9 cviky mohou b\u00fdt zved\u00e1n\u00ed ramen, kladky s jednoru\u010dkami na hrudi, kliky, tricepsov\u00e9 kliky. Pokud je va\u0161\u00edm prim\u00e1rn\u00edm cvikem d\u0159ep, m\u016f\u017eete vyzkou\u0161et zved\u00e1n\u00ed l\u00fdtek, zdvihy bok\u016f, zdvihy nohou a v\u00fdpady.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Kl\u00ed\u010dov\u00e9 rozd\u00edly mezi va\u0161imi prim\u00e1rn\u00edmi cviky a dopl\u0148kov\u00fdmi cviky jsou n\u00e1sleduj\u00edc\u00ed:<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">U prim\u00e1rn\u00edch cvik\u016f byste se m\u011bli zam\u011b\u0159it p\u0159edev\u0161\u00edm na zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah pro maxim\u00e1ln\u00ed s\u00edlu, zat\u00edmco dopl\u0148kov\u00e9 cviky obvykle zahrnuj\u00ed leh\u010d\u00ed v\u00e1hy, ale s v\u011bt\u0161\u00edm rozsahem opakov\u00e1n\u00ed pro kontrolu a podporu sval\u016f.\u00a0<\/span><\/p>\n<p><b>#4. Ignorov\u00e1n\u00ed rozcvi\u010dovac\u00edch a z\u00e1v\u011bre\u010dn\u00fdch postup\u016f je na vlastn\u00ed nebezpe\u010d\u00ed.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pokud se chcete vyhnout zran\u011bn\u00edm, m\u011bli byste br\u00e1t rozcvi\u010dky a z\u00e1v\u011bre\u010dn\u00e9 cviky trochu v\u00e1\u017en\u011bji. P\u0159edstavte si, \u017ee si st\u011b\u017eujete na neust\u00e1l\u00e9 bolesti ramen b\u011bhem a po tr\u00e9ninku, pravd\u011bpodobn\u011b to znamen\u00e1, \u017ee va\u0161e <\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/scapular-stabilization-exercises\"><span style=\"font-weight: 400;\">stabiliz\u00e1tory lopatek<\/span><\/a><span style=\"font-weight: 400;\"> m\u016f\u017ee b\u00fdt slab\u00fd.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zdrav\u00ed ramen a z\u00e1rove\u0148 kontrolu lopatek m\u016f\u017eete zlep\u0161it cvi\u010den\u00edm, jako jsou posuny lopatek u zdi, vn\u011bj\u0161\u00ed rotace s p\u00e1sem a p\u0159\u00edtahy za obli\u010dej (b\u011bhem rozcvi\u010dky a z\u00e1v\u011bre\u010dn\u00fdch cvi\u010den\u00ed), kter\u00e9 pos\u00edl\u00ed jak rot\u00e1torovou man\u017eetu, tak i oblast st\u0159edn\u00ed \u010d\u00e1sti zad.<\/span><\/p>\n<p><b>#5. Dodr\u017eujte m\u00edrn\u00fd re\u017eim pro horn\u00ed \u010d\u00e1st t\u011bla\u00a0<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud chcete budovat svaly a s\u00edlu horn\u00ed \u010d\u00e1sti t\u011bla, mus\u00edte si stanovit priority pro dny odpo\u010dinku a regenerace. Typick\u00fd program pro horn\u00ed \u010d\u00e1st t\u011bla lze prov\u00e1d\u011bt 2 nebo 3kr\u00e1t t\u00fddn\u011b. M\u016f\u017eete si rozd\u011blit sv\u00e9 <\/span><a href=\"https:\/\/anabolic-coach.com\/cs\/10minutova-kazdodenni-fitness-rutina-pro-vytvarovani-horni-casti-tela-doma\/\"><span style=\"font-weight: 400;\">silov\u00fd tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla<\/span><\/a><span style=\"font-weight: 400;\"> re\u017eim bu\u010f na splity s tahy a tlaky, nebo na kompletn\u00ed cvi\u010den\u00ed horn\u00ed poloviny t\u011bla.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">B\u011bhem regenerace se sna\u017ete j\u00edst zdrav\u011b a s dostatkem b\u00edlkovin a nezapome\u0148te z\u016fstat hydratovan\u00ed p\u0159ed, b\u011bhem a po tr\u00e9ninku. Proto\u017ee procvi\u010dujete svalovou skupinu horn\u00ed \u010d\u00e1sti t\u011bla t\u011b\u017ek\u00fdmi slo\u017een\u00fdmi cviky a intenzivn\u00edmi dopl\u0148kov\u00fdmi cviky, m\u011bli byste si p\u0159ed dal\u0161\u00edm tr\u00e9ninkem horn\u00ed \u010d\u00e1sti t\u011bla d\u00e1t dvoudenn\u00ed pauzu na \u0159\u00e1dn\u00fd odpo\u010dinek a regeneraci.<\/span><\/p>\n<h3><\/h3>\n<p><b>#6. Tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla pro za\u010d\u00e1te\u010dn\u00edky a st\u0159edn\u011b pokro\u010dil\u00e9<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud jste za\u010d\u00e1te\u010dn\u00edk, m\u011bli byste zkusit tr\u00e9novat horn\u00ed \u010d\u00e1st t\u011bla dvakr\u00e1t t\u00fddn\u011b. V\u00e1\u0161 tr\u00e9ninkov\u00fd re\u017eim by m\u011bl kl\u00e1st d\u016fraz na prov\u00e1d\u011bn\u00ed t\u0159\u00ed dopl\u0148kov\u00fdch cvik\u016f po jednom cvi\u010den\u00ed slo\u017een\u00e9ho tlaku a slo\u017een\u00e9ho tahu.<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pro kulturisty st\u0159edn\u011b pokro\u010dil\u00e9 \u00farovn\u011b je vhodn\u00e9 vyzkou\u0161et t\u0159i tr\u00e9ninky horn\u00ed poloviny t\u011bla t\u00fddn\u011b. B\u011bhem tr\u00e9nink\u016f byste se m\u011bli zam\u011b\u0159it na zdokonalov\u00e1n\u00ed techniky, rychlosti, zved\u00e1n\u00ed t\u011b\u017ek\u00fdch cvik\u016f a objemov\u00fdch zdvih\u016f p\u0159i prov\u00e1d\u011bn\u00ed hybridn\u00edho tr\u00e9ninku horn\u00ed poloviny t\u011bla, tahu a tlaku.<\/span><\/p>\n<blockquote class=\"tiktok-embed\" cite=\"https:\/\/www.tiktok.com\/@realanaboliccoach\/video\/7585542318145539346\" data-video-id=\"7585542318145539346\" data-embed-from=\"oembed\" style=\"max-width:605px; min-width:325px;\">\n<section> <a target=\"_blank\" title=\"@realanaboliccoach\" href=\"https:\/\/www.tiktok.com\/@realanaboliccoach?refer=embed\">@realanaboliccoach<\/a> <\/p>\n<p>Pl\u00e1n pro horn\u00ed \u010d\u00e1st t\u011bla: Budujte s\u00edlu bez egoistick\u00fdch cvik\u016f Budujte s\u00edlu a tvar t\u011bla \u2013 bez dramatu. Konzistence + komplexn\u00ed cviky = v\u00fdsledky. <a title=\"tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/upperbodyworkout?refer=embed\">#UpperBodyWorkout<\/a> <a title=\"silov\u00fd tr\u00e9nink\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/strengthtraining?refer=embed\"># Silov\u00fd tr\u00e9nink<\/a> <a title=\"budovat svaly\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/buildmuscle?refer=embed\">#BuildMuscle<\/a> <a title=\"tla\u010dit a t\u00e1hnout\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/pushpull?refer=embed\">#PulkPull<\/a> <a title=\"tipy do posilovny\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/tag\/gymtips?refer=embed\">#GymTipy<\/a> <\/p>\n<p> <a target=\"_blank\" title=\"\u266c p\u016fvodn\u00ed zvuk - Anabolic Coach\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7585542342792858389?refer=embed\">\u266c p\u016fvodn\u00ed zvuk \u2013 Anabolic Coach<\/a> <\/section>\n<\/blockquote>\n<p> <script async src=\"https:\/\/www.tiktok.com\/embed.js\"><\/script><\/p>\n<p><b>#7. Nala\u010fte si spr\u00e1vn\u00e9 my\u0161len\u00ed a dbejte na spr\u00e1vnou stravu\/v\u00fd\u017eivu\u00a0<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud nejste motivovan\u00ed a\/nebo psychicky p\u0159ipraveni na n\u00e1roky tr\u00e9ninku horn\u00ed \u010d\u00e1sti t\u011bla, je nejlep\u0161\u00ed si ud\u011blat pauzu na soust\u0159ed\u011bn\u00ed a ujistit se, \u017ee jste p\u0159ipraveni. Pokud nem\u00e1te spr\u00e1vn\u00e9 nastaven\u00ed mysli, riskujete zran\u011bn\u00ed, kter\u00e1 by jen d\u00e1le zpomalila v\u00e1\u0161 tr\u00e9nink horn\u00ed \u010d\u00e1sti t\u011bla a dosa\u017een\u00ed va\u0161ich kondi\u010dn\u00edch c\u00edl\u016f.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Va\u0161e v\u00fd\u017eiva je stejn\u011b d\u016fle\u017eit\u00e1 jako tr\u00e9ninky, tak\u017ee pokud je va\u0161\u00edm hlavn\u00edm c\u00edlem hypertrofie, mus\u00edte se zam\u011b\u0159it na udr\u017een\u00ed kalorick\u00e9ho p\u0159ebytku. Pokud jde o r\u016fst sval\u016f, nikdy byste nem\u011bli podce\u0148ovat p\u0159\u00edjem b\u00edlkovin.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">M\u011bli byste konzumovat 1,6 a\u017e 2,2 g na kilogram t\u011blesn\u00e9 hmotnosti. Pora\u010fte se v\u0161ak s dietologem nebo nutri\u010dn\u00edm specialistou, abyste zajistili, \u017ee va\u0161e strava bude p\u0159izp\u016fsobena va\u0161emu tr\u00e9ninku horn\u00ed \u010d\u00e1sti t\u011bla.<\/span><\/p>\n<h3><\/h3>\n<p><b>Z\u00e1v\u011br<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pro vybudov\u00e1n\u00ed siln\u00e9 a vypracovan\u00e9 horn\u00ed \u010d\u00e1sti t\u011bla je pot\u0159eba spr\u00e1vn\u011b zvl\u00e1dnout techniku ka\u017ed\u00e9ho cviku a z\u00e1rove\u0148 zahrnout kombinaci slo\u017een\u00fdch zdvih\u016f a dopl\u0148kov\u00fdch cvik\u016f pro c\u00edlen\u00ed na v\u0161echny svalov\u00e9 skupiny. Dbejte na sv\u00e9 stravovac\u00ed n\u00e1vyky, udr\u017eujte sv\u00e9 t\u00fddenn\u00ed tr\u00e9ninky co nejm\u00edrn\u011bj\u0161\u00ed a nevynech\u00e1vejte odpo\u010dinek a regeneraci, proto\u017ee to podporuje hypertrofii.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Pokud pot\u0159ebujete dal\u0161\u00ed rady ohledn\u011b tr\u00e9ninku horn\u00ed \u010d\u00e1sti t\u011bla, m\u016f\u017eete se na n\u00e1s je\u0161t\u011b dnes obr\u00e1tit a n\u00e1\u0161 IFBB PRO v\u00e1m bude co nejd\u0159\u00edve k dispozici, aby zodpov\u011bd\u011bl v\u0161echny va\u0161e dotazy.\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Jste v kulturistice nov\u00e1\u010dkem? Chcete udr\u017eiteln\u00e9 zisky v oblasti horn\u00ed \u010d\u00e1sti t\u011bla, ale nev\u00edte, kde za\u010d\u00edt? Pokud u\u017e nemus\u00edte z\u00e1vid\u011bt fitness influencer\u016fm, kte\u0159\u00ed se chlub\u00ed sv\u00fdmi p\u016fsobiv\u00fdmi horn\u00edmi \u010d\u00e1stmi t\u011bla s vy\u010dn\u00edvaj\u00edc\u00edmi prsn\u00edmi svaly a bicepsy, i vy m\u016f\u017eete b\u00fdt z\u00e1vist\u00ed sv\u00fdch p\u0159\u00e1tel. Ale ne\u017e [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/plan-na-posileni-horni-casti-tela-bez-ego-zdvihu\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":4032,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-4028","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>Upper-Body Blueprint: Build Strength Without Ego Lifts - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Are you new to bodybuilding? 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