{"id":8770,"date":"2017-05-08T05:41:21","date_gmt":"2017-05-08T05:41:21","guid":{"rendered":"https:\/\/cytomel-t3.com\/treninkove-plany-t3-t4\/"},"modified":"2025-04-28T13:15:56","modified_gmt":"2025-04-28T13:15:56","slug":"treninkove-plany-t3-t4","status":"publish","type":"page","link":"https:\/\/cytomel-t3.com\/cs\/treninkove-plany-t3-t4\/","title":{"rendered":"Tr\u00e9ninkov\u00e9 pl\u00e1ny T3\/T4"},"content":{"rendered":"

[et_pb_section fb_built=“1″ admin_label=“section“ _builder_version=“3.22″ background_image=“https:\/\/cytomel-t3.com\/wp-content\/uploads\/2017\/05\/light-blue-vintage-background-wood-texture.jpg“ custom_padding=“||0px|“ transparent_background=“off“ make_fullwidth=“off“ use_custom_width=“off“ width_unit=“on“][et_pb_row admin_label=“\u0159\u00e1dek“ _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ custom_padding=“0px||0px|“ make_fullwidth=“off“ use_custom_width=“off“ width_unit=“on“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text admin_label=“Text“ _builder_version=“3.27.4″ header_font=“PT Serif||||“ header_text_color=“#ffffff“ header_font_size=“50px“ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ text_orientation=“center“ background_layout=“dark“ module_alignment=“center“ use_border_color=“off“ border_color=“#ffffff“ border_style=“solid“]<\/p>\n

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Tr\u00e9ninkov\u00e9 pl\u00e1ny pro T3 \/ T4<\/h1>\n<\/div>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ admin_label=“Section“ _builder_version=“3.22″ custom_padding=“0px||0px|“ transparent_background=“off“ make_fullwidth=“off“ use_custom_width=“off“ width_unit=“on“][et_pb_row admin_label=“\u0158\u00e1dek“ _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text admin_label=“Text“ _builder_version=“3.27.4″ header_font=“PT Serif||||“ header_text_color=“#000000″ header_font_size=“40px“ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ text_orientation=“center“ module_alignment=“center“ use_border_color=“off“ border_color=“#ffffff“ border_style=“solid“]<\/p>\n

Co se t\u00fd\u010de denn\u00edch kalorick\u00fdch hodnot, z\u00e1le\u017e\u00ed na tom, zda tr\u00e9nujete \u010dist\u011b pro odbour\u00e1v\u00e1n\u00ed tuk\u016f, nebo pro udr\u017een\u00ed sval\u016f.<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ admin_label=“Section“ _builder_version=“3.22″ background_image=“https:\/\/cytomel-t3.com\/wp-content\/uploads\/2017\/05\/degradados-wallpapers-6.jpg“ custom_padding=“0px||0px|“ transparent_background=“off“ make_fullwidth=“off“ use_custom_width=“off“ width_unit=“on“][et_pb_row admin_label=“\u0158\u00e1dek“ _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text admin_label=“Text“ _builder_version=“3.27.4″ text_text_color=“#000000″ text_font_size=“16″ header_font=“PT Serif||||“ header_text_color=“#000000″ header_font_size=“40px“ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ text_orientation=“center“ module_alignment=“center“ use_border_color=“off“ border_color=“#ffffff“ border_style=“solid“]<\/p>\n

Jak tr\u00e9novat p\u0159i u\u017e\u00edv\u00e1n\u00ed hormon\u016f T3 a T4<\/em><\/strong><\/h2>\n

Zp\u016fsob, jak\u00fdm budete tr\u00e9novat a z\u00e1rove\u0148 pou\u017e\u00edvat jednotliv\u00e9 hormony, z\u00e1vis\u00ed zcela na tom, jak\u00fd je v\u00e1\u0161 konkr\u00e9tn\u00ed c\u00edl. Co se t\u00fd\u010de denn\u00edch celkov\u00fdch kalori\u00ed, z\u00e1le\u017e\u00ed na tom, zda tr\u00e9nujete \u010dist\u011b za \u00fa\u010delem odbour\u00e1v\u00e1n\u00ed tuk\u016f nebo udr\u017een\u00ed sval\u016f. <\/p>\n

To m\u016f\u017ee zn\u00edt trochu matouc\u00ed, \u017ee ti, kte\u0159\u00ed tr\u00e9nuj\u00ed pro svalovou v\u00fd\u017eivu, budou tak\u00e9 cht\u00edt ztratit t\u011blesn\u00fd tuk, ale rozd\u00edl v p\u0159\u00edstupu k tr\u00e9ninku z\u00e1vis\u00ed na tom, zda se sna\u017e\u00edte udr\u017eet svou svalovou hmotu tak\u00e9.<\/strong> Pokud se sna\u017e\u00edte \u010dist\u011b o ztr\u00e1tu tuku, pak budete jednodu\u0161e muset prov\u00e1d\u011bt kardiovaskul\u00e1rn\u00ed aktivity a nulov\u00fd odporov\u00fd tr\u00e9nink (za p\u0159edpokladu, \u017ee nem\u00e1te z\u00e1jem o zachov\u00e1n\u00ed svalov\u00e9 hmoty). <\/p>\n

Pokud chcete zachovat tk\u00e1\u0148 a odbour\u00e1vat tuk<\/a>, mus\u00edte prov\u00e1d\u011bt kombinaci odporov\u00e9ho tr\u00e9ninku a kardiovaskul\u00e1rn\u00ed aktivity. Je t\u0159eba poznamenat, \u017ee frekvence kardio a odporov\u00e9ho tr\u00e9ninku se bude u t\u011bchto jedinc\u016f li\u0161it. Jako hrub\u00e9 vod\u00edtko lze uv\u00e9st nap\u0159, <\/p>\n

Pokud se dostanete do f\u00e1ze, kdy budete prov\u00e1d\u011bt p\u011bt 60minutov\u00fdch kardio tr\u00e9nink\u016f a p\u011bt odporov\u00fdch tr\u00e9nink\u016f t\u00fddn\u011b ve spojen\u00ed s cyklem T3\/T4 a st\u00e1le se dostanete do plat\u00f3, za\u010dn\u011bte sni\u017eovat po\u010det sacharid\u016f o ekvivalent 50 kalori\u00ed t\u00fddn\u011b, dokud nedos\u00e1hnete sv\u00e9 c\u00edlov\u00e9 hmotnosti.
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ admin_label=“Section“ _builder_version=“3.22″ background_image=“https:\/\/cytomel-t3.com\/wp-content\/uploads\/2017\/05\/LCsLLr6.png“ custom_padding=“0px||0px|“ transparent_background=“off“ make_fullwidth=“off“ use_custom_width=“off“ width_unit=“on“][et_pb_row admin_label=“\u0158\u00e1dek“ _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text admin_label=“Text“ _builder_version=“3.27.4″ text_text_color=“#000000″ text_font_size=“16″ header_text_color=“#000000″ header_font_size=“40px“ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ custom_css_main_element=“\/*position: relative;*\/|| padding:40px;|| border: 1px solid #ccc;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||||border: 10px groove #0173a3;||box-shadow: 5px 5px 0px #014e6f;“ use_border_color=“off“ border_color=“#ffffff“ border_style=“solid“]<\/p>\n

Pokyny pro kardiovaskul\u00e1rn\u00ed tr\u00e9nink<\/u><\/em><\/h3>\n

 <\/p>\n

Pro ty, kte\u0159\u00ed prov\u00e1d\u011bj\u00ed kardiovaskul\u00e1rn\u00ed aktivity, sta\u010d\u00ed za\u010d\u00edt t\u0159emi dny v t\u00fddnu, kter\u00e9 zahrnuj\u00ed 30 minut trval\u00e9 aktivity.<\/p>\n

P\u0159i t\u00e9to aktivit\u011b je t\u0159eba zv\u00fd\u0161it tepovou frekvenci na zhruba 60-70 % jej\u00ed maxim\u00e1ln\u00ed kapacity. Jakmile dos\u00e1hnete hubnouc\u00edho plat\u00f3, je t\u0159eba tuto aktivitu zvy\u0161ovat o 5 minut za sezen\u00ed v pr\u016fb\u011bhu jednoho t\u00fddne, dokud hubnut\u00ed nebude pokra\u010dovat.<\/strong> <\/p>\n

Tuto aktivitu m\u016f\u017eete prov\u00e1d\u011bt jak\u00fdmkoli zp\u016fsobem podle vlastn\u00edho v\u00fdb\u011bru, v\u010detn\u011b venkovn\u00edho b\u011bhu, j\u00edzdy na kole, plav\u00e1n\u00ed nebo dokonce power walkingu. Pokud se va\u0161e tepov\u00e1 frekvence zv\u00fd\u0161\u00ed do p\u0159\u00edslu\u0161n\u00e9 z\u00f3ny, spalujete tuky. <\/p>\n

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<\/h3>\n

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Pokyny pro odporov\u00fd tr\u00e9nink<\/u><\/em><\/h3>\n

 <\/p>\n

P\u0159i prov\u00e1d\u011bn\u00ed tr\u00e9ninku s odporem pro \u00fa\u010dely \u0159ez\u00e1n\u00ed je t\u0159eba dodr\u017eovat tyto z\u00e1kladn\u00ed z\u00e1sady<\/strong> (tyto z\u00e1sady plat\u00ed i pro tr\u00e9nink mimo sez\u00f3nu):<\/p>\n