{"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-to-kompletny-sprievodca-kulturistikou","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/sk\/co-je-to-kompletny-sprievodca-kulturistikou\/","title":{"rendered":"\u010co je to kulturistika? Kompletn\u00fd sprievodca"},"content":{"rendered":"

Ke\u010f sa pribl\u00ed\u017eime k t\u00e9me kulturistika, vo v\u0161eobecnosti sa u n\u00e1s za\u010d\u00edna rozv\u00edja\u0165 predstava, \u017ee tento typ cvi\u010denia je ve\u013emi n\u00e1chyln\u00fd na zranenia a je to aktivita, ktor\u00fa si vyberaj\u00fa len vyzn\u00e1va\u010di silov\u00fdch \u0161portov. ale \u010do je kulturistika<\/strong>?<\/p>\n

\u010co je to kulturistika?<\/strong><\/h2>\n

Kulturistika, ktor\u00e1 je tie\u017e formou anaer\u00f3bneho tr\u00e9ningu, vyu\u017e\u00edva odporov\u00fa silu na oponovanie sile generovanej svalmi prostredn\u00edctvom koncentrickej a excentrickej kontrakcie.<\/p>\n

Klasick\u00fd silov\u00fd tr\u00e9ning mo\u017eno vykon\u00e1va\u0165 doma pomocou cvikov, ako s\u00fa kliky, drepy a cviky s vlastnou v\u00e1hou, alebo s pou\u017eit\u00edm jednoduch\u00fdch odporov\u00fdch gumi\u010diek (n\u00e1jdete ich v ka\u017edom \u0161portovom oddelen\u00ed).<\/p>\n

V kulturistickom tr\u00e9ningu existuj\u00fa tri hlavn\u00e9 parametre: z\u00e1\u0165a\u017ee\/z\u00e1va\u017eia, s\u00e9rie a po\u010det opakovan\u00ed.<\/p>\n

Teraz je hlavnou ot\u00e1zkou, ako sa rozhodnete, ak\u00fa ve\u013ek\u00fa v\u00e1hu zdvihnete. Je to ve\u013emi jednoduch\u00e9: sta\u010d\u00ed ur\u010di\u0165 v\u00e1hu cviku na z\u00e1klade maxim\u00e1lne jedn\u00e9ho opakovania (RM). RM je mno\u017estvo z\u00e1va\u017eia, ktor\u00e9 dok\u00e1\u017eete zdvihn\u00fa\u0165 v jednom opakovan\u00ed.<\/p>\n

Je mo\u017en\u00e9 robi\u0165 silov\u00fd tr\u00e9ning na rozvoj sily, niektor\u00ed to robia na zlep\u0161enie vytrvalosti, in\u00ed na zv\u00fd\u0161enie sily.<\/p>\n

Ak m\u00e1te v \u00famysle posilni\u0165 svoje svaly, mali by ste tr\u00e9nova\u0165 medzi 60 a 801 TP3T v\u00e1\u0161ho RM, pre odpor sa percento pohybuje medzi 50 a 701 TP3T v\u00e1\u0161ho RM, a to, robi\u0165 r\u00fdchle pohyby. Pri cvi\u010deniach na budovanie svalov by mali by\u0165 pohyby pomal\u0161ie.<\/p>\n

R\u00f4zne typy kulturistiky<\/strong><\/h2>\n

Tr\u00e9ning pre cel\u00e9 telo <\/strong><\/h3>\n

Pri tomto type tr\u00e9ningu m\u00f4\u017eete precvi\u010di\u0165 cel\u00e9 telo pr\u00e1cou s \u013eah\u0161\u00edmi v\u00e1hami. Je ide\u00e1lny pre za\u010diato\u010dn\u00edkov alebo t\u00fdch, ktor\u00ed maj\u00fa menej \u010dasu tr\u00e9nova\u0165 kv\u00f4li svojej vy\u0165a\u017eenosti. Tento typ tr\u00e9ningu umo\u017e\u0148uje aj r\u00fdchle chudnutie.<\/p>\n

Tr\u00e9ning push-pull <\/strong><\/h3>\n

Tr\u00e9ning m\u00f4\u017eeme rozdeli\u0165 do dvoch kateg\u00f3ri\u00ed: tie, ktor\u00e9 vy\u017eaduj\u00fa tlakov\u00e9 cvi\u010denia a tie, ktor\u00e9 zah\u0155\u0148aj\u00fa \u0165ahov\u00e9 pohyby.<\/p>\n

Tla\u010dn\u00e9 svaly zah\u0155\u0148aj\u00fa prsn\u00e9 svaly, triceps, ramen\u00e1 a kvadricepsy, zatia\u013e \u010do \u0165ahov\u00e9 svaly s\u00fa svaly chrbta, bicepsy, hamstringy a trap\u00e9zy. Tento typ tr\u00e9ningu je u\u017eito\u010dn\u00fd na podporu rozvoja svalov.<\/p>\n

Zlo\u017een\u00fd tr\u00e9ning <\/strong><\/h3>\n

Tento typ tr\u00e9ningu zah\u0155\u0148a pohyby, ktor\u00e9 sa \u0165a\u017eko vykon\u00e1vaj\u00fa, ako s\u00fa m\u0155tve \u0165ahy, drepy, tlaky na lavi\u010dke a vojensk\u00e9 tlaky na lavi\u010dke. Je ide\u00e1lny pre rozvoj kolos\u00e1lnej sily a pre r\u00fdchle chudnutie tuku.<\/p>\n

Izola\u010dn\u00fd tr\u00e9ning<\/strong><\/h3>\n

Tento tr\u00e9ning sa zameriava iba na konkr\u00e9tny sval a zah\u0155\u0148a cvi\u010denia ako kliky, bo\u010dn\u00e9 zdvihy at\u010f. Je ide\u00e1lny pre \u013eud\u00ed, ktor\u00ed chc\u00fa pre konkr\u00e9tny \u00fa\u010del rozvin\u00fa\u0165 \u0161pecifick\u00fd sval, ako je biceps alebo bru\u0161n\u00fd sval.<\/p>\n

10 v\u00fdhod, ktor\u00e9 v\u00e1m kulturistika m\u00f4\u017ee prinies\u0165<\/strong><\/h2>\n

Ni\u017e\u0161ie je uveden\u00fd mal\u00fd zoznam v\u00fdhod, ktor\u00e9 m\u00f4\u017ee posil\u0148ovanie prinies\u0165 v\u00e1\u0161mu zdraviu a v\u00e1\u0161mu telu vo v\u0161eobecnosti:<\/p>\n

    \n
  • Zn\u00ed\u017ete mno\u017estvo bru\u0161n\u00e9ho tuku<\/li>\n
  • Zv\u00fd\u0161te metabolizmus<\/li>\n
  • Zlep\u0161i\u0165 fungovanie tela<\/li>\n
  • Pom\u00e1ha predch\u00e1dza\u0165 a lie\u010di\u0165 cukrovku 2. typu<\/li>\n
  • Zlep\u0161i\u0165 hladinu lipidov v krvi<\/li>\n
  • Pom\u00f4\u017ete zmierni\u0165 chronick\u00fa boles\u0165<\/li>\n
  • Zlep\u0161i\u0165 ohybnos\u0165 a motoriku<\/li>\n
  • Zni\u017euje stres<\/li>\n
  • Lep\u0161ie sebavedomie<\/li>\n
  • Zlep\u0161i\u0165 du\u0161evn\u00e9 zdravie<\/li>\n<\/ul>\n

    Z\u00e1ver<\/strong><\/h2>\n

    Ako sme pr\u00e1ve videli, svalov\u00fd tr\u00e9ning (\u010di u\u017e v posil\u0148ovni alebo doma) m\u00e1 mnoho v\u00fdhod a nie je mo\u017en\u00e9 n\u00e1js\u0165 v\u00fdhovorku, aby ste to nevyu\u017eili.<\/p>\n

    Zo za\u010diatku to bude \u0165a\u017ek\u00e9, ale ke\u010f si na to zvyknete, cvi\u010denie v\u00e1s za\u010dne bavi\u0165, najm\u00e4 ke\u010f uvid\u00edte, ako sa va\u0161e telo men\u00ed.<\/p>\n

    To znamen\u00e1, \u017ee je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee silov\u00fd tr\u00e9ning sa mus\u00ed vykon\u00e1va\u0165 spr\u00e1vnou metodikou, aby sa predi\u0161lo zraneniam a dosiahol sa primeran\u00fd v\u00fdsledok.<\/p>","protected":false},"excerpt":{"rendered":"

    Ke\u010f sa pribl\u00ed\u017eime k t\u00e9me kulturistika, vo v\u0161eobecnosti si za\u010dneme rozv\u00edja\u0165 predstavu, \u017ee tento typ cvi\u010denia je ve\u013emi n\u00e1chyln\u00fd na zranenia a je ob\u013e\u00fabenou aktivitou len pre vyzn\u00e1va\u010dov silov\u00fdch \u0161portov. Ale \u010do je kulturistika? \u010co je to kulturistika? Kulturistika, ktor\u00e1 je tie\u017e formou tr\u00e9ningu [\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\/sk\/wp-json\/wp\/v2\/posts\/1168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/comments?post=1168"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts\/1168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media\/1169"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media?parent=1168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/categories?post=1168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/tags?post=1168"}],"curies":[{"name":"pracovn\u00fd list","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}