{"id":1168,"date":"2023-02-20T17:17:51","date_gmt":"2023-02-20T17:17:51","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1168"},"modified":"2023-04-11T02:35:32","modified_gmt":"2023-04-11T02:35:32","slug":"co-je-kompletni-pruvodce-kulturistikou","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/cs\/co-je-kompletni-pruvodce-kulturistikou\/","title":{"rendered":"Co je to kulturistika? Kompletn\u00ed pr\u016fvodce"},"content":{"rendered":"

Kdy\u017e se dostaneme k t\u00e9matu kulturistika, za\u010dneme obecn\u011b rozv\u00edjet p\u0159edstavu, \u017ee tento typ cvi\u010den\u00ed je velmi n\u00e1chyln\u00fd na zran\u011bn\u00ed a je to \u010dinnost, kterou si vyb\u00edraj\u00ed pouze vyznava\u010di silov\u00fdch sport\u016f. Ale co je kulturistika<\/strong>?<\/p>\n

Co je to kulturistika?<\/strong><\/h2>\n

Kulturistika, kter\u00e1 je tak\u00e9 formou anaerobn\u00edho tr\u00e9ninku, vyu\u017e\u00edv\u00e1 odporovou s\u00edlu k potla\u010den\u00ed s\u00edly generovan\u00e9 svaly prost\u0159ednictv\u00edm koncentrick\u00e9 a excentrick\u00e9 kontrakce.<\/p>\n

Klasick\u00fd silov\u00fd tr\u00e9nink lze prov\u00e1d\u011bt doma pomoc\u00ed cvik\u016f, jako jsou kliky, d\u0159epy a cviky s vlastn\u00ed vahou, nebo s pou\u017eit\u00edm jednoduch\u00fdch odporov\u00fdch gum (kter\u00e9 najdete v ka\u017ed\u00e9m sportovn\u00edm odd\u011blen\u00ed).<\/p>\n

V kulturistick\u00e9m tr\u00e9ninku existuj\u00ed t\u0159i hlavn\u00ed parametry: z\u00e1t\u011b\u017ee\/z\u00e1va\u017e\u00ed, s\u00e9rie a po\u010det opakov\u00e1n\u00ed.<\/p>\n

Nyn\u00ed je hlavn\u00ed ot\u00e1zkou, jak se rozhodnete, jakou v\u00e1hu zvednete. Je to velmi jednoduch\u00e9: sta\u010d\u00ed ur\u010dit v\u00e1hu cviku na z\u00e1klad\u011b maxim\u00e1ln\u011b jednoho opakov\u00e1n\u00ed (RM). RM je mno\u017estv\u00ed v\u00e1hy, kterou m\u016f\u017eete zvednout v jednom opakov\u00e1n\u00ed.<\/p>\n

Je mo\u017en\u00e9 prov\u00e1d\u011bt silov\u00fd tr\u00e9nink pro rozvoj s\u00edly, n\u011bkte\u0159\u00ed to d\u011blaj\u00ed pro zlep\u0161en\u00ed sv\u00e9 vytrvalosti, jin\u00ed pro zv\u00fd\u0161en\u00ed sv\u00e9 s\u00edly.<\/p>\n

Pokud m\u00e1te v \u00famyslu pos\u00edlit svaly, m\u011bli byste tr\u00e9novat mezi 60 a 801 TP3T va\u0161eho RM, pro odpor se procento pohybuje mezi 50 a 70% va\u0161eho RM, a to, d\u011blat rychl\u00e9 pohyby. U cvi\u010den\u00ed na budov\u00e1n\u00ed sval\u016f by pohyby m\u011bly b\u00fdt pomalej\u0161\u00ed.<\/p>\n

R\u016fzn\u00e9 typy kulturistiky<\/strong><\/h2>\n

Tr\u00e9nink pro cel\u00e9 t\u011blo <\/strong><\/h3>\n

P\u0159i tomto typu tr\u00e9ninku m\u016f\u017eete procvi\u010dit cel\u00e9 t\u011blo t\u00edm, \u017ee budete pracovat s leh\u010d\u00edmi v\u00e1hami. Je ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky nebo pro ty, kte\u0159\u00ed maj\u00ed kv\u016fli vyt\u00ed\u017eenosti m\u00e9n\u011b \u010dasu na tr\u00e9nink. Tento typ tr\u00e9ninku tak\u00e9 umo\u017e\u0148uje rychl\u00e9 hubnut\u00ed.<\/p>\n

Tr\u00e9nink push-pull <\/strong><\/h3>\n

Tr\u00e9nink m\u016f\u017eeme rozd\u011blit do dvou kategori\u00ed: ty, kter\u00e9 vy\u017eaduj\u00ed tlakov\u00e1 cvi\u010den\u00ed, a ty, kter\u00e9 zahrnuj\u00ed tahov\u00e9 pohyby.<\/p>\n

P\u0159\u00edtla\u010dn\u00e9 svaly zahrnuj\u00ed prsn\u00ed svaly, tricepsy, ramena a kvadricepsy, zat\u00edmco p\u0159\u00edtahov\u00e9 svaly jsou z\u00e1dov\u00e9 svaly, bicepsy, hamstringy a trap\u00e9zy. Tento typ tr\u00e9ninku je u\u017eite\u010dn\u00fd pro podporu rozvoje sval\u016f.<\/p>\n

Slo\u017een\u00fd tr\u00e9nink <\/strong><\/h3>\n

Tento typ tr\u00e9ninku zahrnuje pohyby, kter\u00e9 jsou obt\u00ed\u017en\u011b provediteln\u00e9, jako jsou mrtv\u00e9 tahy, d\u0159epy, tlaky na lavici a vojensk\u00e9 tlaky na lavici. Je ide\u00e1ln\u00ed pro rozvoj kolos\u00e1ln\u00ed s\u00edly a pro rychlou ztr\u00e1tu tuku.<\/p>\n

Izola\u010dn\u00ed tr\u00e9nink<\/strong><\/h3>\n

Tento tr\u00e9nink se zam\u011b\u0159uje pouze na konkr\u00e9tn\u00ed sval a zahrnuje cviky jako kliky, bo\u010dn\u00ed zved\u00e1n\u00ed atd. Je ide\u00e1ln\u00ed pro lidi, kte\u0159\u00ed cht\u011bj\u00ed pro konkr\u00e9tn\u00ed \u00fa\u010del vyvinout konkr\u00e9tn\u00ed sval, jako je biceps nebo b\u0159i\u0161n\u00ed sval.<\/p>\n

10 v\u00fdhod, kter\u00e9 v\u00e1m kulturistika m\u016f\u017ee p\u0159in\u00e9st<\/strong><\/h2>\n

N\u00ed\u017ee je mal\u00fd seznam v\u00fdhod, kter\u00e9 m\u016f\u017ee posilov\u00e1n\u00ed p\u0159in\u00e9st va\u0161emu zdrav\u00ed a va\u0161emu t\u011blu obecn\u011b:<\/p>\n

    \n
  • Sni\u017ete mno\u017estv\u00ed b\u0159i\u0161n\u00edho tuku<\/li>\n
  • Zvy\u0161te metabolismus<\/li>\n
  • Zlep\u0161it fungov\u00e1n\u00ed t\u011bla<\/li>\n
  • Pomozte p\u0159edch\u00e1zet a l\u00e9\u010dit cukrovku 2. typu<\/li>\n
  • Zlep\u0161ete hladinu krevn\u00edch lipid\u016f<\/li>\n
  • Pomozte zm\u00edrnit chronickou bolest<\/li>\n
  • Zlep\u0161it flexibilitu a motoriku<\/li>\n
  • Sni\u017euje stres<\/li>\n
  • Lep\u0161\u00ed sebev\u011bdom\u00ed<\/li>\n
  • Zlep\u0161it du\u0161evn\u00ed zdrav\u00ed<\/li>\n<\/ul>\n

    Z\u00e1v\u011br<\/strong><\/h2>\n

    Jak jsme pr\u00e1v\u011b vid\u011bli, svalov\u00fd tr\u00e9nink (a\u0165 u\u017e v posilovn\u011b nebo doma) m\u00e1 mnoho v\u00fdhod a nelze naj\u00edt v\u00fdmluvu, pro\u010d toho nevyu\u017e\u00edt.<\/p>\n

    Zpo\u010d\u00e1tku to bude t\u011b\u017ek\u00e9, ale jakmile si na to zvyknete, za\u010dnete si cvi\u010den\u00ed u\u017e\u00edvat, zvl\u00e1\u0161t\u011b kdy\u017e uvid\u00edte, jak se va\u0161e t\u011blo m\u011bn\u00ed.<\/p>\n

    To znamen\u00e1, \u017ee je d\u016fle\u017eit\u00e9 poznamenat, \u017ee silov\u00fd tr\u00e9nink mus\u00ed b\u00fdt prov\u00e1d\u011bn se spr\u00e1vnou metodikou, aby se p\u0159ede\u0161lo zran\u011bn\u00edm a dos\u00e1hlo se adekv\u00e1tn\u00edho v\u00fdsledku.<\/p>","protected":false},"excerpt":{"rendered":"

    Kdy\u017e se dostaneme k t\u00e9matu kulturistika, za\u010dneme obecn\u011b rozv\u00edjet p\u0159edstavu, \u017ee tento typ cvi\u010den\u00ed je velmi n\u00e1chyln\u00fd ke zran\u011bn\u00edm a je obl\u00edbenou aktivitou pouze pro vyznava\u010de silov\u00fdch sport\u016f. Ale co je to kulturistika? Co je to kulturistika? Kulturistika, kter\u00e1 je tak\u00e9 formou tr\u00e9ninku [\u2026]<\/p>","protected":false},"author":1,"featured_media":1169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":{"0":"post-1168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts\/1168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/comments?post=1168"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts\/1168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/media\/1169"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/media?parent=1168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/categories?post=1168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/tags?post=1168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}