Kdy\u017e poprv\u00e9 vejdete do posilovny a uvid\u00edte na\u0161lapan\u00e9 svalovce i svalovkyn\u011b, je p\u0159irozen\u00e9 doufat, \u017ee brzy budete vypadat jako oni. Trv\u00e1 dlouho ne\u017e dos\u00e1hnete perfektn\u011b vytvarovan\u00e9 postavy, ale do m\u011bs\u00edce ur\u010dit\u011b prvn\u00ed v\u00fdsledky uvid\u00edte nejen vy, ale i va\u0161e okol\u00ed. Alespo\u0148 1 kg svalov\u00e9 hmoty z m\u011bs\u00edc jist\u011b z\u00edsk\u00e1te.<\/p>\n

Za\u010d\u00e1te\u010dn\u00edci buduj\u00ed svalovou hmotu rychleji<\/h2>\n

Lid\u00e9, kte\u0159\u00ed s posilov\u00e1n\u00edm teprve za\u010d\u00ednaj\u00ed, d\u011blaj\u00ed mnoho chyb, p\u0159esto buduj\u00ed svalovou hmotu rychleji ne\u017e \u010dlov\u011bk, kter\u00fd dovch\u00e1z\u00ed do posilovny ji\u017e n\u011bjakou dobu a cvi\u010d\u00ed bez chyb. Budov\u00e1n\u00ed sval\u016f se postupem \u010dasu st\u00e1v\u00e1 st\u00e1le n\u00e1ro\u010dn\u011bj\u0161\u00edm, proto\u017ee ka\u017ed\u00e1 osoba m\u00e1 p\u0159ednastavenou \u201ehorn\u00ed hranici\u201c, kolik svalov\u00e9 hmoty m\u016f\u017ee nabrat. Pokud je t\u011blo zalo\u017eeno na p\u0159e\u017eit\u00ed, d\u011bl\u00e1 v\u0161e, co je v jeho sil\u00e1ch, aby zajistilo efektivitu, a p\u0159id\u00e1n\u00edm 4,5 kilogramu svalov\u00e9 t\u011blesn\u00e9 hmoty, kles\u00e1 \u00fa\u010dinnost t\u011bla.<\/p>\n

<\/p>\n

Jak genetika ovliv\u0148uje v\u00e1\u0161 svalov\u00fd r\u016fst<\/h2>\n

Genetika m\u016f\u017ee do zna\u010dn\u00e9 m\u00edry ovlivnit horn\u00ed limit n\u00e1rustu svalov\u00e9 hmoty. Zat\u00edmco n\u011bkte\u0159\u00ed cvi\u010denci jsou \u201erychl\u00ed\u201c nebo \u201eextr\u00e9mn\u00ed\u201c respondenti, kte\u0159\u00ed buduj\u00ed svalovou hmotu \u0161\u00edlen\u011b rychle, jin\u00ed si pot\u0159ebuj\u00ed v\u00edce \u010dasu na to, aby dos\u00e1hli stejn\u00e9ho v\u00fdsledku.<\/p>\n

Co m\u016f\u017eete ud\u011blat pro budov\u00e1n\u00ed svalov\u00e9 hmoty<\/h2>\n

I kdy\u017e nem\u016f\u017eete ovl\u00e1dat svou genetiku (alespo\u0148 zat\u00edm), jak si rozvrhnete sv\u016fj tr\u00e9ninkov\u00fd program, tak i v\u00fd\u017eivu, m\u00e1 obrovsk\u00fd vliv na to, zda maximalizujete sv\u016fj genetick\u00fd potenci\u00e1l.\u00a0Cvi\u010dte n\u011bkolik sad zam\u011b\u0159en\u00e9 na jednu svalovou skupinu v rozmez\u00ed 6 a\u017e 12 a 1 minutu odpo\u010dinku mezi s\u00e9riemi, pro maxim\u00e1ln\u00ed hypertrofii (bun\u011b\u010dn\u00fd proces za r\u016fst sval\u016f).\u00a0Zvy\u0161ov\u00e1n\u00ed \u010dasu pod nap\u011bt\u00edm a maximalizace rozsahu pohybu (v r\u00e1mci omezen\u00ed spr\u00e1vn\u00e9 formy, samoz\u0159ejm\u011b) jsou dal\u0161\u00ed strategie pro budov\u00e1n\u00ed co mo\u017en\u00e1 nejv\u011bt\u0161\u00edho svalstva.<\/p>\n

Dodr\u017eujte p\u0159\u00edjem b\u00edlkovin<\/h2>\n

Pro optim\u00e1ln\u00ed r\u016fst sval\u016f by mu\u017ei m\u011bli konzumovat 0,4 a\u017e 0,55 gram\u016f proteinu na kilogram t\u011blesn\u00e9 hmotnosti \u010dty\u0159ikr\u00e1t denn\u011b.\u00a0Tak\u017ee, pokud v\u00e1\u017e\u00edte 81 kg, to funguje na \u010dty\u0159i j\u00eddla 33 a\u017e 45 gram\u016f b\u00edlkovin.\u00a0Sou\u010dasn\u00fd standard NSCA je o n\u011bco vy\u0161\u0161\u00ed, 1,5 a\u017e 2 gramy na kilogram za den, ale z\u00e1kladn\u00ed princip je stejn\u00fd: Va\u0161e t\u011blo b\u00edlkoviny pot\u0159ebuje.<\/p>\n

Udr\u017ete tento p\u0159\u00edjem, cvi\u010dte poctiv\u011b a m\u016f\u017eete o\u010dek\u00e1vat, \u017ee b\u011bhem t\u0159\u00ed a\u017e \u010dty\u0159 t\u00fddn\u016f uvid\u00edte prvn\u00ed n\u00e1znaky rostouc\u00edch sval\u016f.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kdy\u017e poprv\u00e9 vejdete do posilovny a uvid\u00edte na\u0161lapan\u00e9 svalovce i svalovkyn\u011b, je p\u0159irozen\u00e9 doufat, \u017ee brzy budete vypadat jako oni. Trv\u00e1 dlouho ne\u017e dos\u00e1hnete perfektn\u011b vytvarovan\u00e9 postavy, ale do m\u011bs\u00edce … <\/p>\n","protected":false},"author":1,"featured_media":176,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,6,7,3],"tags":[],"jetpack_featured_media_url":"https:\/\/fitnessaz.cz\/wp-content\/uploads\/2019\/03\/adult-1850184_960_720.jpg","_links":{"self":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/175"}],"collection":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":1,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"predecessor-version":[{"id":178,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/175\/revisions\/178"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/media\/176"}],"wp:attachment":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}