[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.kraff.cz\/co-delat-abyste-nabraly-vice-svalu-rady-a-tipy\/#Article","mainEntityOfPage":"https:\/\/www.kraff.cz\/co-delat-abyste-nabraly-vice-svalu-rady-a-tipy\/","headline":"Co d\u011blat abyste nabraly v\u00edce sval\u016f? Rady a tipy!","name":"Co d\u011blat abyste nabraly v\u00edce sval\u016f? Rady a tipy!","description":"Zn\u00e1te to \u2013 nev\u00edte co d\u011blat se svoj\u00ed postavou, cht\u011bla (cht\u011bl) byste nabrat n\u011bjakou tu svalovou hmotu ale nev\u00edte jak?...","datePublished":"2023-03-17","dateModified":"2024-07-03","author":{"@type":"Person","@id":"https:\/\/www.kraff.cz\/author\/#Person","name":"","url":"https:\/\/www.kraff.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/325464d7e09ffe52889ba6983accc5cdb65d0a54acd9a25cd7e409bd3eba713a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/325464d7e09ffe52889ba6983accc5cdb65d0a54acd9a25cd7e409bd3eba713a?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"kraff.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.kraff.cz\/wp-content\/uploads\/fitness-3502830_960_720.jpg","url":"https:\/\/www.kraff.cz\/wp-content\/uploads\/fitness-3502830_960_720.jpg","height":0,"width":0},"url":"https:\/\/www.kraff.cz\/co-delat-abyste-nabraly-vice-svalu-rady-a-tipy\/","about":["V\u00fdrobky"],"wordCount":458,"articleBody":"          Zn\u00e1te to \u2013 nev\u00edte co d\u011blat se svoj\u00ed postavou, cht\u011bla (cht\u011bl) byste nabrat n\u011bjakou tu svalovou hmotu ale nev\u00edte jak? A pr\u00e1v\u011b o tom bude dnes tento \u010dl\u00e1nek! A jak nabrat svalovou hmotu?Jak z\u00e1kladn\u011b postupovat?1. Za\u010dn\u011bte po\u0159\u00e1dn\u011b cvi\u010dit- 3-5 dn\u00ed v t\u00fddnu, rozd\u011blte si party abyste ka\u017edou svalovou party procvi\u010dily 2-3x t\u00fddn\u011b, za\u010dn\u011bte pozn\u00e1vat cviky, pozn\u00e1vat partie, za\u010d\u00ednejte pozn\u00e1vat jak svaly pracuj\u00ed, co je to pump, co je to zm\u00e1\u010dknout, co je to prot\u00e1hnout, jak velk\u00e9 s\u00e9rie, jak velk\u00e1 kila, atd… pozn\u00e1vejte vlastn\u00ed t\u011blo, postupn\u011b p\u0159id\u00e1vejte v\u00e1hy, opakov\u00e1n\u00ed, s\u00e9rie, m\u011b\u0148te cviky, atd.. poslouchejte vlastn\u00ed t\u011bla!2. Zm\u011b\u0148te sv\u016fj j\u00eddeln\u00ed\u010dek \u2013 vy\u0159a\u010fte sladkosti, sma\u017een\u00e9 v\u011bci, kou\u0159en\u00ed, alkohol atd.  Sledujte kvalitn\u00ed p\u0159\u00edjem b\u00edlkovin, sacharid\u016f i tuk\u016f! Sledujte rozlo\u017een\u00ed t\u011bchto produkt\u016f v j\u00eddle, sledujte celkov\u00fd p\u0159\u00edjem kalori\u00ed denn\u011b. Mus\u00ed b\u00fdt kvalitn\u00ed strava!3. Kontrolujte v\u00fdsledky \u2013 pozn\u00e1vejte svoje t\u011blo, m\u011b\u0159te si pas, hrudn\u00edk, biceps, rann\u00ed v\u00e1hu, sledujte, zda v\u00e1m po n\u011bjak\u00e9m j\u00eddle nen\u00ed \u0161patn\u011b, nem\u00e1te pr\u016fjem, zda se nec\u00edt\u00edte unaven\u00ed, mus\u00edte poznat va\u0161e t\u011blo \u2013 jak reaguje a funguje. Pokud se v\u00e1m nebude da\u0159it mus\u00edte v\u00edc cvi\u010dit, nebo se l\u00e9pe stravovat\u2026v\u0161e zlep\u0161ovat tak, aby v\u00e1m v\u0161e sed\u011blo a nabraly jste takovou hmotu jakou si p\u0159edstavujete.Pozor! Nabr\u00e1n\u00ed svalov\u00e9 hmoty trv\u00e1 m\u011bs\u00edce!! Klidn\u011b i jeden rok, roky… Svaly rostou pomalu!V\u0161e st\u00e1le dokola opakovat a b\u00fdt trp\u011bliv\u00ed, ob\u011btujte tomu n\u011bjak\u00fd \u010das, sledujte videa, \u010dl\u00e1nky atd. Tak\u00e9 n\u011bjak\u00fd tren\u00e9r ve fitness v\u00e1m m\u016f\u017ee poradit, jak spr\u00e1vn\u011b cvi\u010dit a jak se stravovat, pora\u010fte se s odborn\u00edky. Jak\u00e9 jsou chyby p\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty?1. Nej\u00ed\u0161 v dostate\u010dn\u00e9m mno\u017estv\u00ed a nej\u00ed\u0161 dostate\u010dn\u011b spr\u00e1vn\u011b!  T\u011blo mus\u00ed z n\u011b\u010deho stav\u011bt! Je pot\u0159eba dostatek b\u00edlkovin, tuk\u016f, sacharidu v dan\u00e9m mno\u017estv\u00ed. Ale ne j\u00edst kol\u00e1\u010dky, cheesburger, pizza, hamburgery, kebaby, zbyte\u010dn\u011b moc! Proto\u017ee pak vybudujeme a\u017e p\u0159\u00edli\u0161 tuku 2. Cvi\u010d\u00ed\u0161 a\u017e moc \u010dasto- Kdy\u017e m\u00e1\u0161 podv\u00e1hu a\u017e moc sportuje\u0161 a m\u00e1lo j\u00ed\u0161!! Kolikr\u00e1t sta\u010d\u00ed 3-4x t\u00fddn\u011b.  3. Sp\u011bch\u00e1\u0161 a jsi netrp\u011bliv\u00fd \u2013 v\u0161e chce \u010das 4. Cvi\u010d\u00ed\u0161 jen silov\u011b D\u016fle\u017eit\u00e9 je cvi\u010dit silov\u011b i objemov\u011b! 5. Cvi\u010d\u00ed\u0161 st\u00e1le stejn\u011b 6. M\u00e1lo sp\u00ed\u0161 a odpo\u010d\u00edv\u00e1\u0161!                                                                                                                                                                                                                                                                                                                                                                                          4.4\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Co d\u011blat abyste nabraly v\u00edce sval\u016f? Rady a tipy!","item":"https:\/\/www.kraff.cz\/co-delat-abyste-nabraly-vice-svalu-rady-a-tipy\/#breadcrumbitem"}]}]