[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.slovacon.sk\/silne-vypracovane-brusne-svaly-za-mesiac\/#Article","mainEntityOfPage":"https:\/\/www.slovacon.sk\/silne-vypracovane-brusne-svaly-za-mesiac\/","headline":"Siln\u00e9,vypracovan\u00e9 bru\u0161n\u00e9 svaly za mesiac","name":"Siln\u00e9,vypracovan\u00e9 bru\u0161n\u00e9 svaly za mesiac","description":"Kto by nechcel ma\u0165 vypracovan\u00e9 a siln\u00e9 bru\u0161n\u00e9 svaly? Je to jasn\u00e9: v\u0161etci! Dobr\u00e1 spr\u00e1va je, \u017ee dosiahnu\u0165 sa to d\u00e1 r\u00fdchlo. Zabudnite si v\u0161ak na to, \u017ee posil\u0148ovan\u00edm schudnete. K tomu d\u00f4jde a\u017e vtedy, ke\u010f si uprav\u00edte okrem \u017eivotn\u00e9ho \u0161t\u00fdlu aj stravu, teda popri cvi\u010den\u00ed si zv\u00fd\u0161ite pr\u00edjem bielkov\u00edn, ovocie a zelen\u00edn, ale z\u00e1rove\u0148...","datePublished":"2019-07-09","dateModified":"2019-07-09","author":{"@type":"Person","@id":"https:\/\/www.slovacon.sk\/author\/#Person","name":"slovacon.sk\n","url":"https:\/\/www.slovacon.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"slovacon.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.slovacon.sk\/wp-content\/uploads\/img_a303532_w2039_t1564161499.jpg","url":"https:\/\/www.slovacon.sk\/wp-content\/uploads\/img_a303532_w2039_t1564161499.jpg","height":0,"width":0},"url":"https:\/\/www.slovacon.sk\/silne-vypracovane-brusne-svaly-za-mesiac\/","about":["\u0160port"],"wordCount":440,"articleBody":"Kto by nechcel ma\u0165 vypracovan\u00e9 a siln\u00e9 bru\u0161n\u00e9 svaly? Je to jasn\u00e9: v\u0161etci! Dobr\u00e1 spr\u00e1va je, \u017ee dosiahnu\u0165 sa to d\u00e1 r\u00fdchlo. Zabudnite si v\u0161ak na to, \u017ee posil\u0148ovan\u00edm schudnete. K tomu d\u00f4jde a\u017e vtedy, ke\u010f si uprav\u00edte okrem \u017eivotn\u00e9ho \u0161t\u00fdlu aj stravu, teda popri cvi\u010den\u00ed si zv\u00fd\u0161ite pr\u00edjem bielkov\u00edn, ovocie a zelen\u00edn, ale z\u00e1rove\u0148 zn\u00ed\u017eite pr\u00edjem bielych – kry\u0161t\u00e1lov\u00fdch cukrov. Jednoducho to funguje.\u00a0Za\u010dnite so zmenou e\u0161te dnes!Mnoh\u00ed z n\u00e1s toti\u017e tr\u00e9ningy odkladaj\u00fa, \u010do nevedie k \u017eiadnym zmen\u00e1m, preto\u017ee v\u017edy n\u00e1jdu d\u00f4vody, pre\u010do dnes nem\u00f4\u017eu. Bol\u00ed ma hlava, som unaven\u00fd \/ unaven\u00e1, nem\u00e1m na to \u010das\u2026 \u00a0 Nad\u00fdchnite sa z \u010derstv\u00e9ho vzduchu a za\u010dnite na sebe pracova\u0165 u\u017e dnes z pohodlia domova. Nemus\u00edte chodi\u0165 nikam, dokonca nepotrebujete \u017eiadnu v\u00fdbavu ani hne\u010f beha\u0165. \u00a0Po cvi\u010den\u00ed sa budete c\u00edti\u0165 \u0161\u0165astnej\u0161\u00ed. Je to vedecky dok\u00e1zan\u00e9, \u017ee po tr\u00e9ningoch v\u00e1m bude lep\u0161ie. Telo sa toti\u017e odme\u0148uje s horm\u00f3nmi a vytvor\u00ed l\u00e1tky, z ktor\u00fdch sa budete c\u00edti\u0165 \u0161\u0165astne, ako po faj\u010den\u00ed zelen\u00e9ho tabaku.\u00a0Po\u010fme na to. 3 dn\u00ed po sebe tr\u00e9nujte brucho, potom si doprajte jeden de\u0148 vo\u013ena. Znova cvi\u010dte 3 dn\u00ed a zas si dajte pauzu.Tr\u00e9ning za\u010dnite so zohriat\u00edm svalov a ukon\u010dite so stre\u010dingom – roztiahnite si cvi\u010den\u00e9 svaly. Tento postup a spr\u00e1vn\u00e1 v\u00fd\u017eiva v\u00e1m zaru\u010d\u00ed n\u00e1rast s\u00edl aj vytrvalos\u0165. Dokonca svaly v\u00e1m nebud\u00fa skracova\u0165 a k\u0155\u010de v\u00e1s prestan\u00fa tr\u00e1pi\u0165.\u00a0Nemus\u00edte hne\u010f na za\u010diatku urobi\u0165 30 setov (napr\u00edklad 30 – kr\u00e1t 10 drepy). Za\u010dnite na 6 setov a postupne zvy\u0161ujte (6 kr\u00e1t 10 Bru\u0161\u00e1ky, po \u0161tyroch dn\u00ed 8 – kr\u00e1t 12 sed \u013eah). Najlep\u0161ie si to nau\u010d\u00edte ak si stiahnete aplik\u00e1ciu. Funguj\u00fa ako osobn\u00fd tr\u00e9ner.\u00a0Nezabudnite na stravu a pitn\u00fd re\u017eim. Viac, ako 60% \u00faspechu tvor\u00ed spr\u00e1vne zvyky stravovania, teda doplnenie \u017eiv\u00edn 3 – 4 hod\u00edn pred aj po tr\u00e9ningu.\u00a0 Jednoduch\u00e1 rovnica hovor\u00ed, \u017ee pri budovanie svalov je vhodn\u00e9 jest jedl\u00e1 bohat\u00e9 na bielkoviny (ak m\u00e1te 100kg, doprajte si aspo\u0148 220 gramovbielkov\u00edn), pri vytrvalostn\u00fdch tr\u00e9ningoch zas viac sacharidov – cukry v ovoc\u00ed a zelen\u00edn. Av\u0161ak najlep\u0161ie rie\u0161enie je kombin\u00e1cia bielkoviny aj so sacharidmi. Doplni\u0165 bielkoviny pom\u00f4\u017eu: \u010dist\u00e9 m\u00e4so, ryby alebo srv\u00e1tkov\u00e9, hov\u00e4dzie koncentr\u00e1ty. Najlep\u0161ie s\u00fa hydrolyz\u00e1ty. Na noc si dajte prioritne tvaroh, vajcia \u010di kaze\u00edn.                                                                                                                                                                                                                                                                                                                                                                                        3.5\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Siln\u00e9,vypracovan\u00e9 bru\u0161n\u00e9 svaly za mesiac","item":"https:\/\/www.slovacon.sk\/silne-vypracovane-brusne-svaly-za-mesiac\/#breadcrumbitem"}]}]