{"id":3974,"date":"2024-09-28T12:55:43","date_gmt":"2024-09-28T10:55:43","guid":{"rendered":"https:\/\/www.trener4you.sk\/?p=3974"},"modified":"2024-09-28T12:55:45","modified_gmt":"2024-09-28T10:55:45","slug":"objem-treningu-co-to-je-a-preco-je-dolezity","status":"publish","type":"post","link":"https:\/\/www.trener4you.sk\/en\/objem-treningu-co-to-je-a-preco-je-dolezity\/","title":{"rendered":"Objem tr\u00e9ningu: \u010co to je a pre\u010do je d\u00f4le\u017eit\u00fd?"},"content":{"rendered":"<p>\u010casto sa stret\u00e1vam s r\u00f4znymi n\u00e1zormi na t\u00e9mu <strong>spa\u013eovania tukov<\/strong> a zlep\u0161ovania <strong>kond\u00edcie<\/strong> \u2013 niektor\u00ed tvrdia, \u017ee je potrebn\u00e9 tr\u00e9nova\u0165 ve\u013ea a dlh\u00e9 hodiny, in\u00ed zase hovoria, \u017ee posta\u010duje cvi\u010di\u0165 len nieko\u013eko min\u00fat denne. Kde je pravda? A ko\u013eko <strong>s\u00e9ri\u00ed<\/strong> by ste mali po\u010das tr\u00e9ningu skuto\u010dne vykon\u00e1va\u0165, aby ste videli \u017eelan\u00e9 v\u00fdsledky?<\/p>\n\n\n\n<p>V kontexte <strong>silov\u00e9ho tr\u00e9ningu<\/strong> sa pojem <strong>objem tr\u00e9ningu<\/strong> pou\u017e\u00edva na vyjadrenie mno\u017estva pr\u00e1ce, ktor\u00fa po\u010das tr\u00e9ningu vykon\u00e1te \u2013 teda ko\u013eko <strong>s\u00e9ri\u00ed<\/strong> a <strong>opakovan\u00ed<\/strong> zvl\u00e1dnete v danej \u010dasovej jednotke. Je d\u00f4le\u017eit\u00e9 pozna\u0165 spr\u00e1vny objem tr\u00e9ningu, ktor\u00fd bude v s\u00falade s va\u0161imi <strong>fitness cie\u013emi<\/strong>, \u010di u\u017e ide o budovanie <strong>svalovej hmoty<\/strong>, <strong>zlep\u0161enie vytrvalosti<\/strong>, alebo <strong>spa\u013eovanie tuku<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co presne je objem tr\u00e9ningu?<\/h4>\n\n\n\n<p>Vezmime si ako pr\u00edklad <strong>m\u0155tve \u0165ahy<\/strong>. Ak vykon\u00e1te 5 opakovan\u00ed s 50 kg \u010dinkou a nesk\u00f4r zv\u00fd\u0161ite na 10 opakovan\u00ed s rovnakou \u010dinkou, zv\u00fd\u0161ili ste <strong>objem tr\u00e9ningu<\/strong>. Ak v\u0161ak urob\u00edte 5 opakovan\u00ed, ale s \u010dinkou s hmotnos\u0165ou 100 kg, zv\u00fd\u0161ili ste <strong>intenzitu<\/strong>, nie objem.<\/p>\n\n\n\n<p>\u010eal\u0161\u00ed pr\u00edklad: Predstavme si, \u017ee rob\u00edte <strong>kliky<\/strong> a va\u0161a \u010dasov\u00e1 jednotka je jeden tr\u00e9ning. Ak urob\u00edte 5 s\u00e9ri\u00ed po 10 klikov, v\u00e1\u0161 objem tr\u00e9ningu bude 50 opakovan\u00ed. Ak v\u0161ak zopakujete toto cvi\u010denie v druhej f\u00e1ze tr\u00e9ningu v ten ist\u00fd de\u0148, v\u00e1\u0161 celkov\u00fd objem tr\u00e9ningu za de\u0148 bude 100 opakovan\u00ed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ako objem tr\u00e9ningu ovplyv\u0148uje v\u00e1\u0161 progres?<\/h4>\n\n\n\n<p>V\u0161eobecne plat\u00ed, \u017ee <strong>zv\u00e4\u010d\u0161ovanie objemu tr\u00e9ningu<\/strong> zlep\u0161uje va\u0161u <strong>kond\u00edciu<\/strong> a <strong>vytrvalos\u0165<\/strong>, av\u0161ak nie je to v\u017edy pravidlom. Ak\u00e9ko\u013evek cvi\u010denie, ktor\u00e9mu sa venujete, \u010di u\u017e je to <strong>silov\u00fd tr\u00e9ning<\/strong>, <strong>kardio<\/strong> alebo <strong>funk\u010dn\u00fd tr\u00e9ning<\/strong>, bude v r\u00f4znej miere zlep\u0161ova\u0165 va\u0161u <strong>silu<\/strong>, kond\u00edciu, <strong>svalov\u00fa hmotu<\/strong> a vytrvalos\u0165.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Pre\u010do je d\u00f4le\u017eit\u00e9 sledova\u0165 objem tr\u00e9ningu?<\/h4>\n\n\n\n<p>Pravdepodobne ste sa u\u017e ocitli v bode, kedy ste pri svojom tr\u00e9ningu za\u010dali stagnova\u0165 \u2013 v\u00e1ha prestala klesa\u0165, <strong>postava<\/strong> sa u\u017e nezlep\u0161uje tak ako na za\u010diatku a vy ste sa ocitli na tzv. <strong>m\u0155tvom bode<\/strong>. Jedn\u00fdm z d\u00f4vodov m\u00f4\u017ee by\u0165 to, \u017ee v\u00e1\u0161 tr\u00e9ningov\u00fd objem je nedostato\u010dn\u00fd. Na druhej strane, mnoh\u00ed sa sna\u017eia rie\u0161i\u0165 tento probl\u00e9m t\u00fdm, \u017ee za\u010dn\u00fa cvi\u010di\u0165 pr\u00edli\u0161 ve\u013ea \u2013 zvy\u0161uj\u00fa intenzitu tr\u00e9ningu, prid\u00e1vaj\u00fa dvojf\u00e1zov\u00e9 cvi\u010denie, rann\u00fd beh alebo popolud\u0148aj\u0161ie bicyklovanie a id\u00fa na maximum.<\/p>\n\n\n\n<p>Ak sa dostanete do tak\u00e9hoto bodu, sk\u00faste na chv\u00ed\u013eu zmeni\u0165 svoj tr\u00e9ning. Ako sa hovor\u00ed, &#8222;Menej je niekedy viac.&#8220; To znamen\u00e1, \u017ee namiesto zv\u00fd\u0161enia kvantity sa zamerajte na <strong>kvalitu tr\u00e9ningu<\/strong>. Dajte svalom priestor na <strong>regener\u00e1ciu<\/strong> a prisp\u00f4sobte objem tr\u00e9ningu svojim potreb\u00e1m.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ako zist\u00edte, \u017ee v\u00e1\u0161 tr\u00e9ning m\u00e1 spr\u00e1vny objem?<\/h4>\n\n\n\n<p>Spr\u00e1vny objem tr\u00e9ningu je tak\u00fd, ktor\u00fd v\u00e1s nepre\u0165a\u017euje, ale z\u00e1rove\u0148 v\u00e1m umo\u017e\u0148uje dosiahnu\u0165 pokrok vo va\u0161om v\u00fdkone, kond\u00edcii a svalovej hmote. Ak nevid\u00edte dlhodob\u00fd progres alebo sa c\u00edtite vy\u010derpan\u00ed, je mo\u017en\u00e9, \u017ee v\u00e1\u0161 tr\u00e9ningov\u00fd objem nie je optim\u00e1lny. Sk\u00faste si nastavi\u0165 svoj tr\u00e9ningov\u00fd pl\u00e1n tak, aby bol v s\u00falade s va\u0161imi cie\u013emi a schopnos\u0165ami.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u010casto sa stret\u00e1vam s r\u00f4znymi n\u00e1zormi na t\u00e9mu spa\u013eovania tukov a zlep\u0161ovania kond\u00edcie \u2013 niektor\u00ed tvrdia, \u017ee je potrebn\u00e9 tr\u00e9nova\u0165 ve\u013ea a dlh\u00e9 hodiny, in\u00ed zase hovoria, \u017ee posta\u010duje cvi\u010di\u0165&#8230;<\/p>","protected":false},"author":2,"featured_media":3975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[51],"tags":[],"class_list":{"0":"post-3974","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trening"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Objem tr\u00e9ningu: \u010co to je a pre\u010do je d\u00f4le\u017eit\u00fd? - Michal Di\u0161kant<\/title>\n<meta name=\"description\" content=\"Nau\u010dte sa, \u010do je objem tr\u00e9ningu a pre\u010do je d\u00f4le\u017eit\u00fd pre v\u00e1\u0161 progres pri silovom tr\u00e9ningu. Zistite, ako spr\u00e1vne nastavi\u0165 po\u010det s\u00e9ri\u00ed a opakovan\u00ed pre dosiahnutie va\u0161ich fitness cie\u013eov, rast svalovej hmoty a zlep\u0161enie kond\u00edcie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.trener4you.sk\/en\/objem-treningu-co-to-je-a-preco-je-dolezity\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Objem tr\u00e9ningu: \u010co to je a pre\u010do je d\u00f4le\u017eit\u00fd? - Michal Di\u0161kant\" \/>\n<meta property=\"og:description\" content=\"Nau\u010dte sa, \u010do je objem tr\u00e9ningu a pre\u010do je d\u00f4le\u017eit\u00fd pre v\u00e1\u0161 progres pri silovom tr\u00e9ningu. Zistite, ako spr\u00e1vne nastavi\u0165 po\u010det s\u00e9ri\u00ed a opakovan\u00ed pre dosiahnutie va\u0161ich fitness cie\u013eov, rast svalovej hmoty a zlep\u0161enie kond\u00edcie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.trener4you.sk\/en\/objem-treningu-co-to-je-a-preco-je-dolezity\/\" \/>\n<meta property=\"og:site_name\" content=\"Michal Di\u0161kant\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-28T10:55:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-28T10:55:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/volume-trener4you.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"334\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Client\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Client\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/\",\"url\":\"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/\",\"name\":\"Objem tr\u00e9ningu: \u010co to je a pre\u010do je d\u00f4le\u017eit\u00fd? - Michal Di\u0161kant\",\"isPartOf\":{\"@id\":\"https:\/\/www.trener4you.sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/volume-trener4you.jpg\",\"datePublished\":\"2024-09-28T10:55:43+00:00\",\"dateModified\":\"2024-09-28T10:55:45+00:00\",\"author\":{\"@id\":\"https:\/\/www.trener4you.sk\/#\/schema\/person\/7c5c26e68fd84edc6c3c00f825e61dc8\"},\"description\":\"Nau\u010dte sa, \u010do je objem tr\u00e9ningu a pre\u010do je d\u00f4le\u017eit\u00fd pre v\u00e1\u0161 progres pri silovom tr\u00e9ningu. 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Zistite, ako spr\u00e1vne nastavi\u0165 po\u010det s\u00e9ri\u00ed a opakovan\u00ed pre dosiahnutie va\u0161ich fitness cie\u013eov, rast svalovej hmoty a zlep\u0161enie kond\u00edcie.","og_url":"https:\/\/www.trener4you.sk\/en\/objem-treningu-co-to-je-a-preco-je-dolezity\/","og_site_name":"Michal Di\u0161kant","article_published_time":"2024-09-28T10:55:43+00:00","article_modified_time":"2024-09-28T10:55:45+00:00","og_image":[{"width":512,"height":334,"url":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/volume-trener4you.jpg","type":"image\/jpeg"}],"author":"Client","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Client","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/","url":"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/","name":"Objem tr\u00e9ningu: \u010co to je a pre\u010do je d\u00f4le\u017eit\u00fd? - Michal Di\u0161kant","isPartOf":{"@id":"https:\/\/www.trener4you.sk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/#primaryimage"},"image":{"@id":"https:\/\/www.trener4you.sk\/objem-treningu-co-to-je-a-preco-je-dolezity\/#primaryimage"},"thumbnailUrl":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/volume-trener4you.jpg","datePublished":"2024-09-28T10:55:43+00:00","dateModified":"2024-09-28T10:55:45+00:00","author":{"@id":"https:\/\/www.trener4you.sk\/#\/schema\/person\/7c5c26e68fd84edc6c3c00f825e61dc8"},"description":"Nau\u010dte sa, \u010do je objem tr\u00e9ningu a pre\u010do je d\u00f4le\u017eit\u00fd pre v\u00e1\u0161 progres pri silovom tr\u00e9ningu. 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