{"id":1085,"date":"2021-06-08T01:56:00","date_gmt":"2021-06-07T23:56:00","guid":{"rendered":"https:\/\/golfmagazine.cz\/?p=1085"},"modified":"2021-06-09T02:00:41","modified_gmt":"2021-06-09T00:00:41","slug":"jak-si-vytvorit-treninkovy-plan-4-slozky-nezbytne-pro-vyvazeny-trenink","status":"publish","type":"post","link":"https:\/\/golfmagazine.cz\/index.php\/2021\/06\/08\/jak-si-vytvorit-treninkovy-plan-4-slozky-nezbytne-pro-vyvazeny-trenink\/","title":{"rendered":"Jak si vytvo\u0159it tr\u00e9ninkov\u00fd pl\u00e1n? 4 slo\u017eky nezbytn\u00e9 pro vyv\u00e1\u017een\u00fd tr\u00e9nink"},"content":{"rendered":"\n<p> <strong>Objevte, co ve va\u0161em tr\u00e9ninku chyb\u00ed, p\u0159izp\u016fsobte ho sv\u00e9mu t\u011blu a sv\u00fdm pot\u0159eb\u00e1m a dos\u00e1hn\u011bte tak lep\u0161\u00edch v\u00fdsledk\u016f je\u0161t\u011b rychleji.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-1024x682.jpg\" alt=\"\" class=\"wp-image-1086\" srcset=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-1024x682.jpg 1024w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-300x200.jpg 300w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-768x511.jpg 768w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash.jpg 1143w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>\u201e<em>Vyv\u00e1\u017een\u00fd p\u0159\u00edstup je podle m\u00e9ho n\u00e1zoru nejlep\u0161\u00edm zp\u016fsobem, jak dos\u00e1hnout zdrav\u00e9ho a aktivn\u00edho \u017eivotn\u00edho stylu. Spr\u00e1vn\u011b strukturovan\u00fd tr\u00e9nink v\u00e1m pom\u016f\u017ee p\u0159edej\u00edt zbyte\u010dn\u00fdm zran\u011bn\u00edm a zlep\u0161it celkov\u00e9 v\u00fdsledky. D\u00edky tomu m\u016f\u017eete dos\u00e1hnout sv\u00fdch c\u00edl\u016f d\u0159\u00edve a l\u00e9pe<\/em>,\u201c \u0159\u00edk\u00e1 Samantha Clayton, fitness expertka spole\u010dnosti Herbalife Nutrition.<em> \u201eV\u0161ichni m\u00e1me sv\u00e9 obl\u00edben\u00e9 a neobl\u00edben\u00e9 aktivity. Pokud svou cvi\u010debn\u00ed rutinu p\u0159izp\u016fsob\u00edte tomu, co v\u00e1s bav\u00ed, bude snadn\u011bj\u0161\u00ed si udr\u017eet motivaci a odhodl\u00e1n\u00ed k\u00a0dosa\u017een\u00ed vyty\u010den\u00fdch c\u00edl\u016f,\u201c<\/em> dod\u00e1v\u00e1 Clayton.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/06\/silov\u00fd-tr\u00e9nink_zdroj-Unsplash-1024x682.jpg\" alt=\"\" class=\"wp-image-753\"\/><\/figure>\n\n\n\n<p><strong>Seznamte se se \u010dty\u0159mi slo\u017ekami, kter\u00e9 by m\u011bl obsahovat ka\u017ed\u00fd tr\u00e9ninkov\u00fd pl\u00e1n.<\/strong><\/p>\n\n\n\n<p><strong>Protahov\u00e1n\u00ed: D\u00edky pravideln\u00e9mu protahov\u00e1n\u00ed si budete fyzicky v\u00edce v\u011b\u0159it. Z\u00e1rove\u0148 v\u00e1m pom\u016f\u017ee l\u00e9pe vn\u00edmat dr\u017een\u00ed t\u011bla. Mezi dal\u0161\u00ed p\u0159\u00ednosy pat\u0159\u00ed zlep\u0161en\u00ed stability kloub\u016f a svalov\u00e9 flexibility \u010di uvoln\u011bn\u00ed svalov\u00e9ho nap\u011bt\u00ed.  <\/strong><\/p>\n\n\n\n<p><strong>Proveden\u00ed dynamick\u00e9ho stre\u010dinku a statick\u00e9ho prota\u017een\u00ed po cvi\u010den\u00ed nemus\u00ed zabrat v\u00edce ne\u017e 10 minut, i tak v\u0161ak poc\u00edt\u00edte z\u00e1sadn\u00ed rozd\u00edl. Ujist\u011bte se, \u017ee ka\u017ed\u00e9 va\u0161e cvi\u010den\u00ed za\u010d\u00edn\u00e1 rozcvi\u010dkou a kon\u010d\u00ed uvol\u0148uj\u00edc\u00edm prota\u017een\u00edm.<\/strong><\/p>\n\n\n\n<p><strong>Kardio: Aktivity zam\u011b\u0159en\u00e9 na kardiovaskul\u00e1rn\u00ed syst\u00e9m prosp\u011bj\u00ed va\u0161emu srdci a pomohou sp\u00e1lit p\u0159ebyte\u010dn\u00e9 kalorie. Srdce je sval, a pravideln\u00e1 z\u00e1t\u011b\u017e tud\u00ed\u017e m\u016f\u017ee zlep\u0161it jeho v\u00fdkon. Pokud se budete kardio cvi\u010den\u00ed v\u011bnovat pravideln\u011b, dojde v\u00a0dlouhodob\u00e9m horizontu ke sn\u00ed\u017een\u00ed klidov\u00e9 tepov\u00e9 frekvence, co\u017e je pro na\u0161e zdrav\u00ed prosp\u011b\u0161n\u00e9. M\u016f\u017eete p\u0159itom vyzkou\u0161et celou \u0159adu aktivit, mezi nejobl\u00edben\u011bj\u0161\u00ed pat\u0159\u00ed ch\u016fze, b\u011bh, cyklistika, tanec \u010di plav\u00e1n\u00ed, ale vhodn\u00e1 je i jak\u00e1koli jin\u00e1 \u010dinnost, p\u0159i kter\u00e9 doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence.<\/strong><\/p>\n\n\n\n<p><strong>S\u00edla: Pokud do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu za\u0159ad\u00edte silov\u00e1 cvi\u010den\u00ed, brzy si za\u010dnete v\u0161\u00edmat zm\u011bn na va\u0161em vzhledu i v\u00a0tom, jak se c\u00edt\u00edte. V\u00a0ide\u00e1ln\u00edm p\u0159\u00edpad\u011b se dostav\u00ed ztr\u00e1ta nadbyte\u010dn\u00e9ho t\u011blesn\u00e9ho tuku a z\u00edsk\u00e1te svalovou hmotu, co\u017e nen\u00ed p\u0159\u00ednosn\u00e9 jen z\u00a0estetick\u00e9ho hlediska \u2013 va\u0161e t\u011blo tak bude rovn\u011b\u017e schopn\u00e9 efektivn\u011bji spalovat kalorie. \u010c\u00edm v\u00edce svalov\u00e9 hmoty oproti tuku se v\u00a0t\u011ble nach\u00e1z\u00ed, t\u00edm v\u00edce kalori\u00ed spot\u0159ebuje pro sv\u016fj b\u011b\u017en\u00fd provoz.<\/strong><\/p>\n\n\n\n<p><strong>R\u016fst sval\u016f lze stimulovat pravideln\u00fdm cvi\u010den\u00edm s\u00a0vlastn\u00ed vahou nebo s \u010dinkami a z\u00e1va\u017e\u00edmi. Za\u0159azen\u00ed silov\u00fdch cvik\u016f t\u0159ikr\u00e1t nebo \u010dty\u0159ikr\u00e1t t\u00fddn\u011b m\u016f\u017ee ve spojen\u00ed se stravou bohatou na b\u00edlkoviny p\u0159in\u00e9st k\u00fd\u017een\u00e9 v\u00fdsledky.<\/strong><\/p>\n\n\n\n<p><strong>Vytrvalost: Pravideln\u00e1 fyzick\u00e1 aktivita pos\u00edl\u00ed va\u0161e svaly a zlep\u0161\u00ed celkovou vytrvalost. Kdy\u017e cvi\u010d\u00edme, t\u011blo mus\u00ed dod\u00e1vat kysl\u00edk a \u017eiviny do tk\u00e1n\u00ed, aby mohl kardiovaskul\u00e1rn\u00ed syst\u00e9m spr\u00e1vn\u011b fungovat.<\/strong><\/p>\n\n\n\n<p><strong>Kdy\u017e srdce a pl\u00edce funguj\u00ed efektivn\u011bji, budete m\u00edt v\u00edce energie ka\u017ed\u00fd den. Kardiovaskul\u00e1rn\u00ed vytrvalost m\u016f\u017eete vylep\u0161it postupn\u00fdm prodlu\u017eov\u00e1n\u00edm tr\u00e9ninku, svalovou vytrvalost zase navy\u0161ov\u00e1n\u00edm z\u00e1t\u011b\u017ee a po\u010dtu opakov\u00e1n\u00ed p\u0159i silov\u00e9m cvi\u010den\u00ed. Budov\u00e1n\u00ed vytrvalosti je dobr\u00e9 v\u011bnovat alespo\u0148 jeden tr\u00e9nink t\u00fddn\u011b.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/06\/stre\u010dink_zdroj-Unsplash-1024x575.jpg\" alt=\"\" class=\"wp-image-754\"\/><\/figure>\n\n\n\n<p><strong>Ka\u017ed\u00fd z\u00a0n\u00e1s m\u00e1 jin\u00e9 pot\u0159eby a c\u00edle. Osobn\u00ed p\u0159\u00edstup k\u00a0vytv\u00e1\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu je proto nejlep\u0161\u00edm \u0159e\u0161en\u00edm. M\u016f\u017eete se sami rozhodnout, jak velkou \u010d\u00e1st pl\u00e1nu budou tvo\u0159it konkr\u00e9tn\u00ed druhy tr\u00e9ninku podle toho, co pot\u0159ebujete a co v\u00e1m vyhovuje. Zat\u00edmco budete experimentovat s\u00a0r\u016fzn\u00fdmi tr\u00e9ninkov\u00fdmi aktivitami, ve\u010fte si den\u00ed\u010dek. A\u017e budete c\u00edtit, \u017ee jste na\u0161li ide\u00e1ln\u00ed kombinaci, budete m\u00edt v\u0161e p\u0159ehledn\u011b zapsan\u00e9.  <\/strong><\/p>\n\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-1024x682.jpg\" alt=\"\" data-id=\"1086\" data-full-url=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash.jpg\" data-link=\"https:\/\/golfmagazine.cz\/?attachment_id=1086\" class=\"wp-image-1086\" srcset=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-1024x682.jpg 1024w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-300x200.jpg 300w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash-768x511.jpg 768w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/kardio_zdroj-Unsplash.jpg 1143w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash-1024x682.jpg\" alt=\"\" data-id=\"1087\" data-full-url=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash.jpg\" data-link=\"https:\/\/golfmagazine.cz\/?attachment_id=1087\" class=\"wp-image-1087\" srcset=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash-1024x682.jpg 1024w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash-300x200.jpg 300w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash-768x512.jpg 768w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/silovy-trenink_zdroj-Unsplash.jpg 1142w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"575\" src=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash-1024x575.jpg\" alt=\"\" data-id=\"1088\" data-full-url=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash.jpg\" data-link=\"https:\/\/golfmagazine.cz\/?attachment_id=1088\" class=\"wp-image-1088\" srcset=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash-1024x575.jpg 1024w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash-300x168.jpg 300w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash-768x431.jpg 768w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/strecink_zdroj-Unsplash.jpg 1250w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash-1024x682.jpg\" alt=\"\" data-id=\"1089\" data-full-url=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash.jpg\" data-link=\"https:\/\/golfmagazine.cz\/?attachment_id=1089\" class=\"wp-image-1089\" srcset=\"https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash-1024x682.jpg 1024w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash-300x200.jpg 300w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash-768x512.jpg 768w, https:\/\/golfmagazine.cz\/wp-content\/uploads\/2021\/06\/trenink_zdroj-Unsplash.jpg 1142w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Objevte, co ve va\u0161em tr\u00e9ninku chyb\u00ed, p\u0159izp\u016fsobte ho sv\u00e9mu t\u011blu a sv\u00fdm pot\u0159eb\u00e1m a dos\u00e1hn\u011bte tak lep\u0161\u00edch v\u00fdsledk\u016f je\u0161t\u011b rychleji. \u201eVyv\u00e1\u017een\u00fd p\u0159\u00edstup je podle m\u00e9ho n\u00e1zoru nejlep\u0161\u00edm zp\u016fsobem, jak dos\u00e1hnout zdrav\u00e9ho a aktivn\u00edho \u017eivotn\u00edho&#46;&#46;&#46;<\/p>\n","protected":false},"author":5,"featured_media":1086,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[16,5,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak si vytvo\u0159it tr\u00e9ninkov\u00fd pl\u00e1n? 4 slo\u017eky nezbytn\u00e9 pro vyv\u00e1\u017een\u00fd tr\u00e9nink - GOLFMAGAZINE.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/golfmagazine.cz\/index.php\/2021\/06\/08\/jak-si-vytvorit-treninkovy-plan-4-slozky-nezbytne-pro-vyvazeny-trenink\/\" \/>\n<meta property=\"og:locale\" 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