[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.ivachnova.sk\/ako-nabrat-svalovu-hmotu\/#Article","mainEntityOfPage":"https:\/\/www.ivachnova.sk\/ako-nabrat-svalovu-hmotu\/","headline":"Ako nabra\u0165 svalov\u00fa hmotu","name":"Ako nabra\u0165 svalov\u00fa hmotu","description":"Strava Z\u00e1kladn\u00fd faktor celej tejto vedy oh\u013eadom budovania svalov. Strava je z\u00e1klad m\u00f4\u017eete cvi\u010di\u0165 akoko\u013evek tvrdo, dlho, intenz\u00edvne… Bez stravy sa v\u00fdsledky nedostavia nikdy. \u010co","datePublished":"2018-09-13","dateModified":"2018-09-13","author":{"@type":"Person","@id":"https:\/\/www.ivachnova.sk\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.ivachnova.sk\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/11f8c6ff4d174e1ebef1d6401491d0892ff6534e7a3312fbf752a8f90a4375cd?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/11f8c6ff4d174e1ebef1d6401491d0892ff6534e7a3312fbf752a8f90a4375cd?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"ivachnova.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.ivachnova.sk\/wp-content\/uploads\/img_a293295_w16482_t1542129289.jpg","url":"https:\/\/www.ivachnova.sk\/wp-content\/uploads\/img_a293295_w16482_t1542129289.jpg","height":0,"width":0},"url":"https:\/\/www.ivachnova.sk\/ako-nabrat-svalovu-hmotu\/","wordCount":385,"articleBody":"StravaZ\u00e1kladn\u00fd faktor celej tejto vedy oh\u013eadom budovania svalov. Strava je z\u00e1klad m\u00f4\u017eete cvi\u010di\u0165 akoko\u013evek tvrdo, dlho, intenz\u00edvne… Bez stravy sa v\u00fdsledky nedostavia nikdy. \u010co to znamen\u00e1? Ak ste v\u00a0objeme tak v\u00e1\u0161 kalorick\u00fd pr\u00edjem mus\u00ed by\u0165 vy\u0161\u0161\u00ed ako v\u00e1\u0161 kalorick\u00fd denn\u00fd v\u00fddaj. Povedzme \u017ee ste pracuj\u00faca osoba a\u00a0v\u00e1\u0161 kalorick\u00fd denn\u00fd v\u00fddaj je 2800 kal\u00f3ri\u00ed. Mus\u00edte prija\u0165 minim\u00e1lne 3000 kal\u00f3ri\u00ed denne aby ste presiahli v\u00e1\u0161 kalorick\u00fd v\u00fddaj, t\u00fdm p\u00e1dom budete na v\u00e1he nabera\u0165. V\u00a0di\u00e9te, teda pri spa\u013eovan\u00ed to funguje naopak v\u00e1\u0161 kalorick\u00fd denn\u00fd pr\u00edjem mus\u00ed by\u0165 ni\u017e\u0161\u00ed ako v\u00e1\u0161 v\u00fddaj. To ale neznamen\u00e1 \u017ee si poviete, \u017ee sa nebudete norm\u00e1lne stravova\u0165. V\u00a0tomto pr\u00edpade m\u00f4\u017eu pr\u00eds\u0165 zdravotn\u00e9 probl\u00e9my. Nesmieme zab\u00fada\u0165 na bielkoviny, najd\u00f4le\u017eitej\u0161ou stavebnou l\u00e1tkou pre budovanie svalovej hmoty. Dospel\u00fd jedinec by mal prija\u0165 1,5 a\u017e 2,5 g bielkov\u00edn na 1kg svojej telesnej v\u00e1hy.\u00a0Tr\u00e9ning\u010eal\u0161\u00edm faktorom je samotn\u00e9 cvi\u010denie, alebo v\u00e1\u0161 tr\u00e9ning. Zapam\u00e4tajte si, \u017ee rozhoduje kvalita tr\u00e9ningu, nie kvantita. Znamen\u00e1 to \u017ee m\u00f4\u017eete ma\u0165 aj 2 hodinov\u00e9 tr\u00e9ningy, ale bez spr\u00e1vnej techniky pri cvikoch sa do va\u0161ich svaloch nedostane dostato\u010dne mno\u017estvo krvi, aby sa v\u00e1m sval napumpoval a\u00a0potrhal. Ak ste za\u010diato\u010dn\u00edk, zavolajte si niekoho sk\u00fasenej\u0161ieho kto v\u00e1m va\u0161u techniku naprav\u00ed a\u00a0budete pod jeho drobnoh\u013eadom. Dostato\u010dn\u00fd \u010das pre tr\u00e9ning je 1 hodina, a\u00a0prest\u00e1vky medzi s\u00e9riami by nemali presahova\u0165 1 min\u00fatu. Je to z\u00a0toho d\u00f4vodu, aby sa sval neprest\u00e1vala prekrvova\u0165 a\u00a0aby ste nestratili napumpovanos\u0165.\u00a0Sp\u00e1nokSpite ako b\u00e1b\u00e4tk\u00e1. Minim\u00e1lne 8 hod\u00edn sp\u00e1nku by ste mali ma\u0165 vo svojom dennom poriadku. Na ka\u017ed\u00fd tr\u00e9ning mus\u00edte by\u0165 maxim\u00e1lne pripraven\u00fd a\u00a0hlavne zregenerovan\u00fd. Zapam\u00e4tajte si, \u017ee svaly nerast\u00fa ke\u010f cvi\u010d\u00edte, ale ke\u010f sp\u00edte. Posledn\u00e9 jedlo ktor\u00e9 pred span\u00edm skonzumujete by malo obsahova\u0165 okrem bielkov\u00edn obsahova\u0165 kaze\u00edn. Je to l\u00e1tka ktor\u00e1 do\u010dasne spomal\u00ed tr\u00e1viaci proces, t\u00fdm p\u00e1dom sa v\u00e1m bielkoviny bud\u00fa dost\u00e1va\u0165 do tela po cel\u00fd \u010das v\u00e1\u0161ho sp\u00e1nku.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako nabra\u0165 svalov\u00fa hmotu","item":"https:\/\/www.ivachnova.sk\/ako-nabrat-svalovu-hmotu\/#breadcrumbitem"}]}]