[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.sodko.cz\/5x5-aneb-princip-treninku-a-volba-zateze\/#Article","mainEntityOfPage":"https:\/\/www.sodko.cz\/5x5-aneb-princip-treninku-a-volba-zateze\/","headline":"5×5 aneb princip tr\u00e9ninku a volba z\u00e1t\u011b\u017ee","name":"5×5 aneb princip tr\u00e9ninku a volba z\u00e1t\u011b\u017ee","description":"Je podstatn\u00e9 v\u0161ak neopomenout, \u017ee je velmi d\u016fle\u017eit\u00e1 i spr\u00e1vn\u00e1 \u017eivotospr\u00e1va, kter\u00e1 mus\u00ed b\u00fdt zam\u011b\u0159en\u00e1 na pot\u0159ebn\u00fd p\u0159\u00edsun ve\u0161ker\u00fdch pot\u0159ebn\u00fdch \u017eivin. Zde se jedn\u00e1 zejm\u00e9na o b\u00edlkoviny a z\u00e1rove\u0148 minimum cukru. Jsou kulturisti, kte\u0159\u00ed umoc\u0148uj\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty pomoc\u00ed neleg\u00e1ln\u00edch l\u00e1tek, tj. doping. \u00a0Z\u00e1sadn\u00ed je po tr\u00e9ninku a cvi\u010den\u00ed poskytnout t\u011blu dostatek odpo\u010dinku a to …
Read More \"5×5 aneb princip tr\u00e9ninku a volba z\u00e1t\u011b\u017ee\"<\/span><\/a><\/div>","datePublished":"2025-07-19","dateModified":"2025-07-19","author":{"@type":"Person","@id":"https:\/\/www.sodko.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.sodko.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4bf629230dc34158290ba5b10491f45b3bfbba94b88af3386c3da2fed730f430?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4bf629230dc34158290ba5b10491f45b3bfbba94b88af3386c3da2fed730f430?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"sodko.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.sodko.cz\/wp-content\/uploads\/img_a309420_w2001_t1520332031.jpg","url":"https:\/\/www.sodko.cz\/wp-content\/uploads\/img_a309420_w2001_t1520332031.jpg","height":0,"width":0},"url":"https:\/\/www.sodko.cz\/5x5-aneb-princip-treninku-a-volba-zateze\/","wordCount":622,"articleBody":"Je podstatn\u00e9 v\u0161ak neopomenout, \u017ee je velmi d\u016fle\u017eit\u00e1 i spr\u00e1vn\u00e1 \u017eivotospr\u00e1va, kter\u00e1 mus\u00ed b\u00fdt zam\u011b\u0159en\u00e1 na pot\u0159ebn\u00fd p\u0159\u00edsun ve\u0161ker\u00fdch pot\u0159ebn\u00fdch \u017eivin. Zde se jedn\u00e1 zejm\u00e9na o b\u00edlkoviny a z\u00e1rove\u0148 minimum cukru. Jsou kulturisti, kte\u0159\u00ed umoc\u0148uj\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty pomoc\u00ed neleg\u00e1ln\u00edch l\u00e1tek, tj. doping. \u00a0Z\u00e1sadn\u00ed je po tr\u00e9ninku a cvi\u010den\u00ed poskytnout t\u011blu dostatek odpo\u010dinku a to nejen pro maxim\u00e1ln\u00ed regeneraci svalstva.\u00a0Pokud vyslov\u00edme 5×5? Jde o efektivn\u00ed program v\u00a0r\u00e1mci budov\u00e1n\u00ed s\u00edly a z\u00e1rove\u0148 svalov\u00e9ho objemu. Zn\u00e1m je p\u0159edev\u0161\u00edm pro trojboja\u0159e, nebo\u0165 v\u00a0p\u0159ede\u0161l\u00fdch letech byl velmi popul\u00e1rn\u00edm cvi\u010den\u00edm. Program 5×5 m\u00e1 v\u0161ak n\u011bkolik variant. Z\u00e1kladn\u00ed princip je v\u0161ak jednotn\u00fd.\u00a0Teze tr\u00e9ninku aneb pro\u010d zkusit 5×5\u00a0Tr\u00e9nink zahrnuj\u00edc\u00ed cviky jako je d\u0159ep, bench-press a mrtv\u00fd tah se procvi\u010duj\u00ed v\u00a0p\u011bti s\u00e9ri\u00edch a to po p\u011bti opakov\u00e1n\u00edch. V\u00a0r\u00e1mci dopl\u0148kov\u00fdch cvik\u016f je re\u00e1ln\u00e9 t\u00e9\u017e proveden\u00ed syst\u00e9mem 5×5. Nicm\u00e9n\u011b nen\u00ed podm\u00ednkou, v\u016fbec nedojde k\u00a0men\u0161\u00ed \u00fa\u010dinnosti, jestli\u017ee dopl\u0148kov\u00e9 cviky budou v\u00a0men\u0161\u00edm po\u010dtu s\u00e9ri\u00ed a s\u00a0v\u00edce opakov\u00e1n\u00edm. Efektivnost tr\u00e9ninku spo\u010d\u00edv\u00e1 v\u00a0tom, \u017ee p\u011bt opakov\u00e1n\u00ed je pomyslnou hranic\u00ed mezi vylo\u017een\u011b silov\u00fdm a objemov\u00fdm tr\u00e9ninkem.\u00a0P\u011bt opakov\u00e1n\u00ed s\u00a0adekv\u00e1tn\u00ed z\u00e1t\u011b\u017e\u00ed je stimulantem obou typ\u016f svalov\u00fdch vl\u00e1ken a je dosa\u017eeno jist\u00e9ho kompromisu mezi budov\u00e1n\u00edm s\u00edly a sval\u016f. Stoprocentn\u011b \u00fa\u010dinn\u00fd tr\u00e9nink i pro za\u010d\u00e1te\u010dn\u00edky, nebo\u0165 je ide\u00e1ln\u00ed pro z\u00e1kladn\u00ed budov\u00e1n\u00ed s\u00edly.\u00a0Intenzita z\u00e1t\u011b\u017ee neboli jak spr\u00e1vn\u011b cvi\u010dit\u00a0Jeliko\u017e je 5×5 tr\u00e9ninkem s\u00a0velkou intenzitou z\u00e1t\u011b\u017ee, sta\u010d\u00ed tak cvi\u010dit d\u0159ep a mrtv\u00fd tah jednou t\u00fddn\u011b. Zat\u00edmco bench-press je mo\u017eno cvi\u010dit i dvakr\u00e1t a to jednou lehce a jednou t\u011b\u017ece. Ide\u00e1ln\u00ed je rozvr\u017een\u00ed tohoto cvi\u010debn\u00edho programu na pond\u011bl\u00ed, \u00fater\u00fd, \u010dtvrtek a p\u00e1tek. Zb\u00fdvaj\u00edc\u00ed t\u0159i dny ponechat na importantn\u00ed odpo\u010dinek a pot\u0159ebnou regeneraci.\u00a0Za\u010d\u00e1tek aneb prvn\u00ed cvi\u010debn\u00ed den bude ve znamen\u00ed d\u0159ep\u016f a dopl\u0148k\u016f, druh\u00fd den je dnem t\u011b\u017ek\u00fdm, tj. cvi\u010d\u00ed se bench-press, t\u0159et\u00ed den je mrtv\u00fd tah a \u010dtvrt\u00fd den je pro dopl\u0148kov\u00e9 cviky a rovn\u011b\u017e pro lehk\u00fd bench-press. Kl\u00ed\u010d \u00fasp\u011bchu a viditeln\u00fd efekt spo\u010d\u00edv\u00e1 ve volb\u011b adekv\u00e1tn\u00ed z\u00e1t\u011b\u017ee. Tr\u00e9nink je zam\u011b\u0159en na postupn\u00e9m navy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee, tj. za\u010d\u00ednat a m\u00edt dostate\u010dnou kapacitn\u00ed rezervu pro postupn\u00e9 p\u0159id\u00e1v\u00e1n\u00ed z\u00e1t\u011b\u017ee.\u00a0Obecn\u011b lze konstatovat, \u017ee pro prvn\u00ed tr\u00e9nink je ide\u00e1ln\u00ed volbou z\u00e1t\u011b\u017e, se kterou je \u010dlov\u011bk schopen prov\u00e9st okolo desti opakov\u00e1n\u00ed. M\u016f\u017ee b\u00fdt v\u00a0r\u00e1mci prvn\u00edho tr\u00e9ninku lehkou z\u00e1le\u017eitost\u00ed, ale m\u011bjte na pam\u011bti, \u017ee s\u00a0ka\u017ed\u00fdm dal\u0161\u00edm tr\u00e9ninkem se p\u0159id\u00e1v\u00e1 a zvy\u0161uje z\u00e1t\u011b\u017e. V\u0161e se odv\u00edj\u00ed od z\u00e1vislosti na cviku a v\u00fdkonnosti. Nicm\u00e9n\u011b je dan\u00fdm pravidlem minim\u00e1ln\u00ed p\u0159id\u00e1n\u00ed z\u00e1t\u011b\u017ee v\u00a0podob\u011b alespo\u0148 jednoho kilogramu. P\u0159id\u00e1vat lze soustavn\u011b. Dal\u0161\u00ed variantou je poka\u017ed\u00e9 po t\u0159ech t\u00fddnech za\u0159adit leh\u010d\u00ed t\u00fdden \u010d\u00edtaj\u00edc\u00ed sedmdes\u00e1t p\u011bt procent z\u00e1t\u011b\u017ee, se kterou se cvi\u010dilo ve t\u0159et\u00edm t\u00fddnu.\u00a0 4.3\/5 - (10 votes) "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"5×5 aneb princip tr\u00e9ninku a volba z\u00e1t\u011b\u017ee","item":"https:\/\/www.sodko.cz\/5x5-aneb-princip-treninku-a-volba-zateze\/#breadcrumbitem"}]}]