{"id":3576,"date":"2024-09-26T10:20:44","date_gmt":"2024-09-26T10:20:44","guid":{"rendered":"https:\/\/honorata-skarbek.com\/?p=3576"},"modified":"2024-09-26T10:20:47","modified_gmt":"2024-09-26T10:20:47","slug":"jak-na-praxi","status":"publish","type":"post","link":"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/","title":{"rendered":"Kolikr\u00e1t t\u00fddn\u011b cvi\u010dit? Jak cvi\u010dit, zotaven\u00ed po cvi\u010den\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a6675ffc2f34\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">P\u0159ep\u00edn\u00e1n\u00ed<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a6675ffc2f34\" checked aria-label=\"P\u0159ep\u00edn\u00e1n\u00ed\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Jak_dobrac_plan_treningowy\" >Jak si vybrat tr\u00e9ninkov\u00fd pl\u00e1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Opracuj_swoj_indywidualny_plan_cwiczen\" >Vypracujte si vlastn\u00ed individu\u00e1ln\u00ed cvi\u010debn\u00ed pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Jak_czesto_cwiczyc\" >Jak \u010dasto cvi\u010d\u00edte?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Intesywne_treningi_na_co_zwrocic_uwage\" >Na co si d\u00e1t pozor p\u0159i intenzivn\u00edm \u0161kolen\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Ile_czasu_trwa_regeneracja_miesni\" >Jak dlouho trv\u00e1 regenerace sval\u016f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Co_robic_gdy_bola_miesnie\" >Co d\u011blat, kdy\u017e v\u00e1s bol\u00ed svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/#Sposob_na_zakwasy_miesniowe\" >Zp\u016fsob, jak z\u00edskat bolestivost sval\u016f<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159i ka\u017ed\u00e9m tr\u00e9ninku je d\u016fle\u017eit\u00fd jak typ cvi\u010den\u00ed, tak jeho d\u00e9lka. Ani velmi intenzivn\u00ed cvi\u010den\u00ed se neuk\u00e1\u017ee jako \u00fa\u010dinn\u00e9, pokud ho budete opakovat jednou za m\u011bs\u00edc; na druhou stranu ani ka\u017edodenn\u00ed cvi\u010den\u00ed nen\u00ed v\u017edy t\u00edm nejlep\u0161\u00edm \u0159e\u0161en\u00edm. Jak tedy sestavit ide\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dobrac_plan_treningowy\"><\/span>Jak si vybrat tr\u00e9ninkov\u00fd pl\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"730\" height=\"310\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg\" alt=\"\u0161kolen\u00ed pro mu\u017ee\" class=\"wp-image-3577\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg 730w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-300x127.jpg 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-18x8.jpg 18w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Intenzivn\u00ed ka\u017edodenn\u00ed tr\u00e9nink je ide\u00e1ln\u00edm zp\u016fsobem, jak dos\u00e1hnout vysn\u011bn\u00e9 postavy? Ne tak docela. Pokud nezn\u00e1te pot\u0159eby a mo\u017enosti sv\u00e9ho t\u011bla, m\u016f\u017eete si velk\u00fdm a n\u00e1ro\u010dn\u00fdm cvi\u010den\u00edm v\u00e1\u017en\u011b u\u0161kodit. Nen\u00ed pravda, \u017ee kdy\u017e budete sv\u00e9 t\u011blo tr\u00e1pit n\u011bkolik hodin denn\u011b, ztrat\u00edte v kr\u00e1tk\u00e9 dob\u011b ve\u0161kerou nadv\u00e1hu nebo \u017ee se v\u00e1m poda\u0159\u00ed zhubnout. <a href=\"https:\/\/honorata-skarbek.com\/cs\/bulk-extreme\/\" target=\"_blank\" data-type=\"post\" data-id=\"820\" rel=\"noreferrer noopener\">rozv\u00edj\u00ed p\u016fsobivou muskulaturu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Dlouh\u00e9 a ka\u017edodenn\u00ed tr\u00e9ninky jsou ur\u010deny pouze pro zku\u0161en\u00e9 sportovce; m\u00e9n\u011b \u010dast\u00e9 a m\u00e9n\u011b intenzivn\u00ed tr\u00e9ninky jsou vhodn\u011bj\u0161\u00ed pro amat\u00e9rsk\u00e9 za\u010d\u00e1te\u010dn\u00edky. W<strong>Mnoho lid\u00ed, kte\u0159\u00ed za\u010d\u00ednaj\u00ed se sportem, zapom\u00edn\u00e1 na jednu v\u011bc: svaly rostou b\u011bhem odpo\u010dinku. Regenerace je proto stejn\u011b d\u016fle\u017eit\u00e1 jako cvi\u010den\u00ed, proto\u017ee bez n\u00ed se v\u00fdsledk\u016f jednodu\u0161e nedo\u010dk\u00e1te. Jin\u00fdmi slovy, pokud cvi\u010d\u00edte p\u0159\u00edli\u0161 mnoho, vzdalujete se od sv\u00e9ho c\u00edle a po\u0161kozujete si zdrav\u00ed.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opracuj_swoj_indywidualny_plan_cwiczen\"><\/span>Vypracujte si vlastn\u00ed individu\u00e1ln\u00ed cvi\u010debn\u00ed pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nejrozumn\u011bj\u0161\u00edm \u0159e\u0161en\u00edm je vypracov\u00e1n\u00ed individu\u00e1ln\u00edho cvi\u010debn\u00edho pl\u00e1nu se zku\u0161en\u00fdm instruktorem, kter\u00fd zohledn\u00ed c\u00edle cvi\u010dence a jeho fyzick\u00e9 p\u0159edpoklady. Hotov\u00e9 tr\u00e9ninkov\u00e9 pl\u00e1ny nejsou \u00fapln\u011b \u0161patn\u00e9, ale ne v\u017edy berou v \u00favahu nap\u0159\u00edklad probl\u00e9my s koleny nebo typ diety, kterou n\u011bkdo dodr\u017euje,<a href=\"https:\/\/honorata-skarbek.com\/cs\/zdrava-snidane\/\" target=\"_blank\" data-type=\"post\" data-id=\"3567\" rel=\"noreferrer noopener\"> jak se zdrav\u011b stravovat<\/a> tak\u017ee kone\u010dn\u00fd v\u00fdsledek nemus\u00ed b\u00fdt takov\u00fd, jak\u00fd si vysn\u00edte. Typ cvi\u010den\u00ed se vol\u00ed tak\u00e9 podle v\u011bku, t\u011blesn\u00e9 stavby, druhu pr\u00e1ce - pouze individu\u00e1ln\u00ed pl\u00e1n zohled\u0148uje v\u0161echny tyto okolnosti ovliv\u0148uj\u00edc\u00ed \u00fa\u010dinnost cvi\u010den\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:21% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"165\" height=\"169\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg\" alt=\"jak cvi\u010dit pro lep\u0161\u00ed v\u00fdsledky\" class=\"wp-image-3579 size-full\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg 165w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc-12x12.jpg 12w\" sizes=\"(max-width: 165px) 100vw, 165px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">Nejhor\u0161\u00ed, co m\u016f\u017ee amat\u00e9r ud\u011blat, je s\u00e1hnout po tr\u00e9ninkov\u00fdch pl\u00e1nech profesion\u00e1l\u016f. Cvi\u010den\u00ed pro profesion\u00e1ln\u00ed sportovce jsou velmi n\u00e1ro\u010dn\u00e1 a vy\u017eaduj\u00ed vynikaj\u00edc\u00ed kondici, pro b\u011b\u017en\u00e9ho \u010dlov\u011bka jsou tato cvi\u010den\u00ed p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e1 a hroz\u00ed p\u0159i nich v\u00e1\u017en\u00e9 zran\u011bn\u00ed. Tr\u00e9ninkov\u00fd pl\u00e1n zkr\u00e1tka nesm\u00ed t\u011blo p\u0159\u00edli\u0161 zat\u011b\u017eovat.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_czesto_cwiczyc\"><\/span>Jak \u010dasto cvi\u010d\u00edte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Obvykle se doporu\u010duj\u00ed t\u0159i a\u017e \u010dty\u0159i tr\u00e9ninky b\u011bhem jednoho t\u00fddne, ale z\u00e1le\u017e\u00ed na typu cvi\u010den\u00ed. Nap\u0159\u00edklad posilov\u00e1n\u00ed by se nem\u011blo opakovat ka\u017ed\u00fd den, ale k n\u00e1v\u0161t\u011bv\u00e1m posilovny m\u016f\u017eete p\u0159idat i jin\u00fd druh aktivity, nap\u0159\u00edklad j\u00edzdu na kole.Po posilov\u00e1n\u00ed je d\u016fle\u017eit\u00e1 tak\u00e9 suplementace. <a href=\"https:\/\/honorata-skarbek.com\/cs\/xynogen\/\" target=\"_blank\" data-type=\"post\" data-id=\"3471\" rel=\"noreferrer noopener\">\u017eiviny pro hmotnost<\/a>. Na druhou stranu tr\u00e9nink cel\u00e9ho t\u011bla mus\u00ed b\u00fdt alespo\u0148 zpo\u010d\u00e1tku p\u0159eru\u0161en ka\u017edodenn\u00ed p\u0159est\u00e1vkou na zotaven\u00ed. Tradi\u010dn\u00ed tr\u00e9nink pak zahrnuje n\u011bkolik cvik\u016f opakovan\u00fdch v\u017edy ve t\u0159ech s\u00e9ri\u00edch, pak den odpo\u010dinku, op\u011bt s\u00e9rie cvik\u016f, odpo\u010dinek atd.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intesywne_treningi_na_co_zwrocic_uwage\"><\/span>Na co si d\u00e1t pozor p\u0159i intenzivn\u00edm \u0161kolen\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro vysoce intenzivn\u00ed tr\u00e9nink ke zv\u00fd\u0161en\u00ed svalov\u00e9 vytrvalosti, zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty nebo. <a href=\"https:\/\/honorata-skarbek.com\/cs\/aktivni-spalovani-tuku\/\" data-type=\"post\" data-id=\"993\">spalovat tuk<\/a>Doporu\u010duj\u00ed se tak\u00e9 p\u0159est\u00e1vky. Kardio, crossfit a aerobn\u00ed tr\u00e9nink jsou n\u00e1ro\u010dn\u00e9 tr\u00e9ninkov\u00e9 pl\u00e1ny, proto je pot\u0159eba regenerace. Za\u010d\u00e1te\u010dn\u00edci a st\u0159edn\u011b pokro\u010dil\u00ed mohou absolvovat t\u0159i nebo \u010dty\u0159i tyto tr\u00e9ninky t\u00fddn\u011b; na ostatn\u00ed dny je vhodn\u00e9 napl\u00e1novat kondi\u010dn\u00ed program, nap\u0159\u00edklad b\u011bh nebo j\u00edzdu na kole. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Denn\u00ed tr\u00e9ninky tohoto typu jsou ur\u010deny zku\u0161en\u00fdm lidem, ale i oni mus\u00ed br\u00e1t v \u00favahu regenera\u010dn\u00ed schopnosti sv\u00e9ho t\u011bla, sv\u016fj v\u011bk, mo\u017en\u00e9 po\u0161kozen\u00ed sval\u016f, sv\u016fj zdravotn\u00ed stav. Frekvence intenzivn\u00edho vytrvalostn\u00edho tr\u00e9ninku by se m\u011bla st\u00e1le odv\u00edjet od t\u011blesn\u00e9 hmotnosti - pro lidi s nadv\u00e1hou jde o velmi silnou z\u00e1t\u011b\u017e kloub\u016f, tak\u017ee by se to nem\u011blo p\u0159eh\u00e1n\u011bt.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"350\" height=\"300\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png\" alt=\"cvi\u010den\u00ed pro rychl\u00e9 v\u00fdsledky\" class=\"wp-image-3583\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png 350w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-300x257.png 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-14x12.png 14w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Frekvence cvi\u010den\u00ed se tak\u00e9 odv\u00edj\u00ed od aktu\u00e1ln\u00ed v\u00fdkonnosti organismu. Pokud nem\u00e1te s\u00edlu na dal\u0161\u00ed tr\u00e9nink, nechte ho b\u00fdt; va\u0161e t\u011blo zjevn\u011b pot\u0159ebuje del\u0161\u00ed odpo\u010dinek a nem\u00e1 cenu ho p\u0159et\u011b\u017eovat jen proto, abyste dodr\u017eeli p\u0159edchoz\u00ed pokyny. N\u011bkdy je tak\u00e9 lep\u0161\u00ed sn\u00ed\u017eit po\u010det tr\u00e9nink\u016f prodlou\u017een\u00edm doby denn\u00edho sezen\u00ed. Stru\u010dn\u011b \u0159e\u010deno, za\u010d\u00e1te\u010dn\u00edci by m\u011bli cvi\u010dit 2-3kr\u00e1t t\u00fddn\u011b a zvolit tr\u00e9nink, kter\u00fd pokr\u00fdv\u00e1 v\u0161echny svalov\u00e9 skupiny, pokro\u010dil\u00ed mohou zv\u00fd\u0161it po\u010det tr\u00e9nink\u016f na p\u011bt nebo \u0161est t\u00fddn\u011b a zvolit rozd\u011blen\u00e9 tr\u00e9ninky a jeden den aktivn\u00edho odpo\u010dinku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ile_czasu_trwa_regeneracja_miesni\"><\/span>Jak dlouho trv\u00e1 regenerace sval\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Svalov\u00e1 regenerace trv\u00e1 p\u0159ibli\u017en\u011b 48-72 hodin, ale op\u011bt - ka\u017ed\u00e1 svalov\u00e1 skupina se obnovuje jinak rychle, tak\u017ee je op\u011bt vhodn\u00e9 poradit se s tren\u00e9rem, abyste zjistili, v jak\u00fdch intervalech sm\u00edte prov\u00e1d\u011bt cviky pro jednotliv\u00e9 \u010d\u00e1sti t\u011bla. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obecn\u011b plat\u00ed, \u017ee mal\u00e9 svalov\u00e9 skupiny, nap\u0159\u00edklad ramenn\u00ed svaly, se zotavuj\u00ed rychleji, ji\u017e po jednom dni, zat\u00edmco v\u011bt\u0161\u00ed svaly pot\u0159ebuj\u00ed odpo\u010d\u00edvat o n\u011bco d\u00e9le, a\u017e 72 hodin. Druh\u00fdm faktorem je v\u011bk - \u010d\u00edm je \u010dlov\u011bk star\u0161\u00ed, t\u00edm v\u00edce \u010dasu pot\u0159ebuje na odpo\u010dinek po intenzivn\u00edm tr\u00e9ninku, a proto dvacetilet\u00ed a lid\u00e9 nad 50 let cvi\u010d\u00ed s jinou frekvenc\u00ed. Nezapom\u00ednejte ani na nervov\u00fd syst\u00e9m, kter\u00fd se tak\u00e9 pod\u00edl\u00ed na cvi\u010den\u00ed, zejm\u00e9na na t\u011b\u017ek\u00fdch cvic\u00edch, jako jsou d\u0159epy a mrtv\u00e9 tahy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/muscle-regeneration\" target=\"_blank\" rel=\"noreferrer noopener\">Regenerace sval\u016f <\/a>Neznamen\u00e1 to v\u0161ak \u00faplnou nehybnost - sp\u00ed\u0161e sn\u00ed\u017een\u00ed intenzity cvi\u010den\u00ed ne\u017e \u00fapln\u00e9 zastaven\u00ed aktivity. V\u00fdzkumy ukazuj\u00ed, \u017ee svalov\u00e1 tk\u00e1\u0148 se rychleji zotavuje p\u0159i lehk\u00e9m cvi\u010den\u00ed s n\u00edzkou z\u00e1t\u011b\u017e\u00ed. P\u0159i takov\u00e9m m\u00edrn\u00e9m cvi\u010den\u00ed se svaly rychleji zbavuj\u00ed toxin\u016f zp\u016fsobuj\u00edc\u00edch bolest a l\u00e9pe se zotavuj\u00ed. Jin\u00fdmi slovy, va\u0161e svaly nebudou r\u016fst z le\u017een\u00ed na pohovce, ale z klidn\u00e9 aktivity, jako je rychl\u00e1 ch\u016fze, pomal\u00e1 j\u00edzda na kole a kardio tr\u00e9nink n\u00edzk\u00e9 intenzity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robic_gdy_bola_miesnie\"><\/span>Co d\u011blat, kdy\u017e v\u00e1s bol\u00ed svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed je \u00fanavn\u00e9 a nen\u00ed neobvykl\u00e9, \u017ee po n\u011bm svaly a klouby prost\u011b bol\u00ed. Je to norm\u00e1ln\u00ed? Rozhodn\u011b ne v p\u0159\u00edpad\u011b siln\u00e9 bolesti, kter\u00e1 t\u00e9m\u011b\u0159 v\u017edy signalizuje zran\u011bn\u00ed nebo jin\u00e9 zdravotn\u00ed probl\u00e9my. Pokud je bolest tak siln\u00e1, \u017ee nen\u00ed mo\u017en\u00e9 pokra\u010dovat ve cvi\u010den\u00ed, m\u011bli byste p\u0159estat a odpo\u010dinout si. Nebu\u010fte v\u0161ak p\u0159ekvapeni, pokud se u v\u00e1s po intenzivn\u00edm cvi\u010den\u00ed nebo n\u00e1ro\u010dn\u00e9 pr\u00e1ci objev\u00ed bolest sval\u016f - m\u011bla by p\u0159ej\u00edt po 24-72 hodin\u00e1ch. Bolestivost sval\u016f v\u00e1m \u0159\u00edk\u00e1, \u017ee se svalov\u00e1 tk\u00e1\u0148 vyv\u00edj\u00ed, tak\u017ee nen\u00ed d\u016fvodem k obav\u00e1m, ale rozhodn\u011b byste nem\u011bli dal\u0161\u00ed tr\u00e9nink p\u0159eh\u00e1n\u011bt, kdy\u017e je bolestivost velmi nep\u0159\u00edjemn\u00e1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sposob_na_zakwasy_miesniowe\"><\/span>Zp\u016fsob, jak z\u00edskat bolestivost sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bolestem sval\u016f lze tak\u00e9 p\u0159edej\u00edt spr\u00e1vn\u00fdm zah\u0159\u00e1t\u00edm a zklid\u0148uj\u00edc\u00edmi cviky, kter\u00e9 jsou nezbytnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho tr\u00e9ninku bez ohledu na jeho typ a intenzitu. Pr\u00e1v\u011b kv\u016fli nedostate\u010dn\u00e9mu zah\u0159\u00e1t\u00ed \u010dlov\u011bk po tr\u00e9ninku \u010dasto poci\u0165uje nep\u0159\u00edjemn\u00fd svalov\u00fd t\u0159es a bolest kloub\u016f, co\u017e odrazuje od dal\u0161\u00edho cvi\u010den\u00ed a sni\u017euje jeho \u00fa\u010dinnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Zah\u0159\u00e1t\u00ed mus\u00ed zahrnovat protahovac\u00ed cviky pro v\u0161echny svaly, kter\u00e9 budou b\u011bhem tr\u00e9ninku procvi\u010dov\u00e1ny, a na z\u00e1v\u011br je t\u0159eba celou proceduru zopakovat, aby se svaly uvolnily. Pr\u00e1v\u011b d\u00edky spr\u00e1vn\u011b proveden\u00e9mu zah\u0159\u00e1t\u00ed lze snadno zv\u00fd\u0161it po\u010det cvik\u016f a jejich intenzitu, co\u017e znamen\u00e1, \u017ee tr\u00e9nink lze opakovat st\u00e1le \u010dast\u011bji a s krat\u0161\u00edmi regenera\u010dn\u00edmi obdob\u00edmi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyplat\u00ed se tak\u00e9 pod\u00edvat se na j\u00eddeln\u00ed\u010dek, proto\u017ee pot\u00ed\u017ee s regenerac\u00ed mohou b\u00fdt zp\u016fsobeny nap\u0159\u00edklad t\u00edm, \u017ee t\u011blo nedost\u00e1v\u00e1 spr\u00e1vn\u00e9 mno\u017estv\u00ed b\u00edlkovin a vl\u00e1kniny z potravy.<a href=\"https:\/\/honorata-skarbek.com\/cs\/fit-healthy-bread-with-nuts\/\" target=\"_blank\" data-type=\"post\" data-id=\"32\" rel=\"noreferrer noopener\"> chleby s obilovinami <\/a>bez kter\u00fdch se svalov\u00e1 tk\u00e1\u0148 neobejde.<\/p>","protected":false},"excerpt":{"rendered":"<p>P\u0159i ka\u017ed\u00e9m tr\u00e9ninku je d\u016fle\u017eit\u00fd jak typ cvi\u010den\u00ed, tak jeho d\u00e9lka. Ani velmi intenzivn\u00ed cvi\u010den\u00ed se neuk\u00e1\u017ee jako \u00fa\u010dinn\u00e9, pokud ho budete opakovat jednou za m\u011bs\u00edc; na druhou stranu ani ka\u017edodenn\u00ed cvi\u010den\u00ed nen\u00ed v\u017edy t\u00edm nejlep\u0161\u00edm \u0159e\u0161en\u00edm. Jak tedy sestavit ide\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n? Jak si m\u00e1m vybrat tr\u00e9ninkov\u00fd pl\u00e1n? Intenzivn\u00ed ka\u017edodenn\u00ed tr\u00e9nink je ide\u00e1ln\u00edm ... <a title=\"Kolikr\u00e1t t\u00fddn\u011b cvi\u010dit? Jak cvi\u010dit, zotaven\u00ed po cvi\u010den\u00ed\" class=\"read-more\" href=\"https:\/\/honorata-skarbek.com\/cs\/jak-na-praxi\/\" aria-label=\"More on Ile razy w tygodniu \u0107wiczy\u0107?\u00a0Jak \u0107wiczy\u0107, regeneracja organizmu po \u0107wiczeniach\">P\u0159e\u010dt\u011bte si v\u00edce<\/a><\/p>","protected":false},"author":1,"featured_media":3583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[457,459],"class_list":["post-3576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-ile-razy-w-tygodniu-cwiczyc","tag-jak-prawidlowo-cwiczyc"],"_links":{"self":[{"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/posts\/3576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/comments?post=3576"}],"version-history":[{"count":0,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/posts\/3576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/media\/3583"}],"wp:attachment":[{"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/media?parent=3576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/categories?post=3576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/cs\/wp-json\/wp\/v2\/tags?post=3576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}