{"id":18239,"date":"2026-09-24T14:11:24","date_gmt":"2026-09-24T14:11:24","guid":{"rendered":"https:\/\/fakt24.biz.ua\/?p=18239"},"modified":"2026-09-24T14:11:24","modified_gmt":"2026-09-24T14:11:24","slug":"s-timto-pruvodcem-se-rychle-rozlucte-s-tukem-na-stehnech-8","status":"publish","type":"post","link":"https:\/\/fakt24.biz.ua\/?p=18239","title":{"rendered":"S t\u00edmto pr\u016fvodcem se rychle rozlu\u010dte s tukem na stehnech"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hubnut\u00ed tuku ze stehen je t\u00e9ma, kter\u00e9 zaj\u00edm\u00e1 mnoho lid\u00ed, ale stoj\u00ed za to hned \u0159\u00edct jednu d\u016fle\u017eitou v\u011bc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nem\u016f\u017eete si vybrat jedno m\u00edsto na t\u011ble a nechat tuk mizet jen odtud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011blo hubne jako celek a to, kter\u00e9 \u010d\u00e1sti t\u011bla ztr\u00e1cej\u00ed tuk rychleji, z\u00e1vis\u00ed na faktorech, jako je genetika, hormony, \u017eivotn\u00ed styl a celkov\u00e1 \u00farove\u0148 aktivity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To ale neznamen\u00e1, \u017ee se stehny ned\u00e1 nic d\u011blat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naopak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dob\u0159e zvolen\u00e9 cviky dok\u00e1\u017e\u00ed pos\u00edlit svaly na nohou, zlep\u0161it jejich tvar, zpevnit t\u011blo a ud\u011blat postavu \u0161t\u00edhlej\u0161\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejlep\u0161\u00edch v\u00fdsledk\u016f dosahujeme, kdy\u017e kombinujeme cvi\u010den\u00ed, rozumn\u00e9 stravov\u00e1n\u00ed, hydrataci a pravidelnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mnoho lid\u00ed za\u010dne p\u0159em\u00fd\u0161let o sv\u00fdch stehnech a\u017e tehdy, kdy\u017e jim ur\u010dit\u00e9 oble\u010den\u00ed p\u0159estane pat\u0159it tak, jak by si p\u0159\u00e1li.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kra\u0165asy se p\u0159i ch\u016fzi vyhrnou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159il\u00e9hav\u00e9 \u0161aty zd\u016fraz\u0148uj\u00ed m\u00edsta, kter\u00e1 se rad\u011bji schov\u00e1v\u00e1me.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kalhoty t\u0159ou o vnit\u0159n\u00ed stranu stehen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V l\u00e9t\u011b se objevuj\u00ed nep\u0159\u00edjemn\u00e9 pocity a n\u011bkdy i bolestiv\u00e9 od\u0159eniny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To v\u0161e m\u016f\u017ee ovlivnit sebev\u011bdom\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ale nejde o to, abyste nen\u00e1vid\u011bli sv\u00e9 nohy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jde o to, abyste se c\u00edtili l\u00e9pe ve sv\u00e9m t\u011ble, zlep\u0161ili si kondici a rozumn\u011b se starali o sv\u00e9 zdrav\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siln\u011bj\u0161\u00ed stehna sama o sob\u011b nejsou nic, za co by se \u010dlov\u011bk m\u011bl styd\u011bt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011blo ka\u017ed\u00e9ho \u010dlov\u011bka vypad\u00e1 jinak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkte\u0159\u00ed lid\u00e9 hromad\u00ed tuk kolem b\u0159icha rychleji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jin\u00e9 na boc\u00edch, h\u00fd\u017ed\u00edch nebo stehnech.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nem\u00e1 cenu se srovn\u00e1vat s fotkami z internetu, proto\u017ee ty jsou \u010dasto p\u00f3zovan\u00e9, upraven\u00e9 a ukazuj\u00ed jen jeden dokonal\u00fd z\u00e1b\u011br.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je mnohem lep\u0161\u00ed zam\u011b\u0159it se na to, co se d\u00e1 skute\u010dn\u011b zlep\u0161it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00edla nohou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Odolnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pevnost poko\u017eky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lep\u0161\u00ed pohoda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Men\u0161\u00ed du\u0161nost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161\u00ed pohodl\u00ed v oble\u010den\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladem hubnut\u00ed stehen je kalorick\u00fd deficit, co\u017e je situace, kdy t\u011blo spot\u0159ebuje v\u00edce energie, ne\u017e z\u00edsk\u00e1 z potravy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemus\u00edte hladov\u011bt ani dr\u017eet extr\u00e9mn\u00ed diety.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nej\u010dast\u011bji funguje l\u00e9pe klidn\u011b omezit nadbyte\u010dn\u00e9 kalorie, j\u00edst pravideln\u00e1 j\u00eddla a j\u00edst v\u00edce b\u00edlkovin, zeleniny a potravin bohat\u00fdch na vl\u00e1kninu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud je dieta p\u0159\u00edli\u0161 omezuj\u00edc\u00ed, je t\u011b\u017ek\u00e9 ji dodr\u017eovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010clov\u011bk rychle z\u00edsk\u00e1 hlad, unav\u00ed se a ztrat\u00ed odvahu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Efektivn\u00ed pl\u00e1n by proto m\u011bl b\u00fdt takov\u00fd, kter\u00fd lze udr\u017eovat po del\u0161\u00ed dobu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve sv\u00e9m j\u00eddeln\u00ed\u010dku se vyplat\u00ed omezit produkty, kter\u00e9 snadno poskytuj\u00ed hodn\u011b kalori\u00ed, ale nejsou p\u0159\u00edli\u0161 syt\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sladk\u00e9 n\u00e1poje, velk\u00e9 mno\u017estv\u00ed sladkost\u00ed, rychl\u00e9 ob\u010derstven\u00ed, slan\u00e9 pochutiny a velmi tu\u010dn\u00e9 p\u0159\u00edsady mohou zt\u00ed\u017eit hubnut\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemus\u00edte si v\u0161echno zakazovat donekone\u010dna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je v\u0161ak vhodn\u00e9 db\u00e1t na proporce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud je v\u011bt\u0161ina j\u00eddel norm\u00e1ln\u00ed, syt\u00e1 a vyv\u00e1\u017een\u00e1, je snaz\u0161\u00ed udr\u017eet si v\u00fdsledky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vejce, libov\u00e9 maso, ryby, ml\u00e9\u010dn\u00e9 v\u00fdrobky, tofu, lu\u0161t\u011bniny, krupice, r\u00fd\u017ee, brambory, celozrnn\u00fd chl\u00e9b, ovoce a zelenina mohou b\u00fdt u\u017eite\u010dn\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e9 je tak\u00e9 p\u00edt vodu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spr\u00e1vn\u00e1 hydratace podporuje t\u011blesn\u00e9 funkce, tr\u00e1ven\u00ed, soust\u0159ed\u011bn\u00ed a tr\u00e9nink.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nezbav\u00ed v\u00e1s tuku na stehnech z\u00e1zra\u010dn\u011b, ale pom\u016f\u017ee v\u00e1m c\u00edtit se l\u00e9pe a zm\u00edrn\u00ed z\u00e1m\u011bnu \u017e\u00edzn\u011b a hladu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro mnoho lid\u00ed je rozumn\u00fdm v\u00fdchoz\u00edm bodem p\u0159ibli\u017en\u011b 1,5\u20132 litr\u016f tekutin denn\u011b, a\u010dkoli po\u017eadavky z\u00e1vis\u00ed na t\u011blesn\u00e9 hmotnosti, po\u010das\u00ed, aktivit\u011b a zdrav\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V hork\u00e9m po\u010das\u00ed nebo b\u011bhem tr\u00e9ninku m\u016f\u017ee b\u00fdt pot\u0159eba v\u00edce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 pouze na stehna nesp\u00e1l\u00ed tuk pouze z t\u00e9to oblasti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mohou v\u0161ak pos\u00edlit svaly, zlep\u0161it t\u011blesn\u00fd tonus a zv\u00fd\u0161it energetick\u00fd v\u00fddej.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00edky tomu mohou va\u0161e nohy vypadat l\u00e9pe je\u0161t\u011b p\u0159edt\u00edm, ne\u017e v\u00e1ha uk\u00e1\u017ee velkou zm\u011bnu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejlep\u0161\u00ed je kombinovat silov\u00fd tr\u00e9nink s kardio aktivitou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Silov\u00fd tr\u00e9nink buduje svaly a tvaruje va\u0161e t\u011blo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kardio pom\u00e1h\u00e1 spalovat kalorie a zlep\u0161uje kondici.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kardio m\u016f\u017ee zahrnovat rychlou ch\u016fzi, j\u00edzdu na kole, eliptick\u00fd trena\u017e\u00e9r, plav\u00e1n\u00ed, tanec, ch\u016fzi, b\u011bh nebo intervalov\u00fd tr\u00e9nink.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemus\u00edte hned d\u011blat drastick\u00e1 cvi\u010den\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro mnoho lid\u00ed je nejlep\u0161\u00edm za\u010d\u00e1tkem pravideln\u00e1 proch\u00e1zka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rychl\u00e1 ch\u016fze po dobu 30\u201345 minut n\u011bkolikr\u00e1t t\u00fddn\u011b m\u016f\u017ee m\u00edt obrovsk\u00fd dopad, pokud je kombinov\u00e1na s rozumnou stravou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Teprve pozd\u011bji se vyplat\u00ed p\u0159idat intenzivn\u011bj\u0161\u00ed cvi\u010den\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9 pro lidi, kte\u0159\u00ed dlouho netr\u00e9novali, maj\u00ed nadv\u00e1hu nebo probl\u00e9my s koleny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prvn\u00edm cvikem, kter\u00fd se \u010dasto objevuje v pl\u00e1nech na posilov\u00e1n\u00ed stehen, je d\u0159ep s v\u00fdskokem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto je dynamick\u00e1 verze klasick\u00e9ho d\u0159epu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapojuje stehna, h\u00fd\u017ed\u011b, l\u00fdtka a v\u00fdrazn\u011b zvy\u0161uje tepovou frekvenci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stoj\u00edte s nohama p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku bok\u016f nebo ramen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sn\u00ed\u017e\u00edte se do d\u0159epu, posu\u0148te boky dozadu a ujist\u011bte se, \u017ee se kolena nesto\u010d\u00ed dovnit\u0159.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pak vysko\u010d\u00edte a m\u011bkce dopadnete s m\u00edrn\u011b pokr\u010den\u00fdmi koleny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed je efektivn\u00ed, ale pom\u011brn\u011b n\u00e1ro\u010dn\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne ka\u017ed\u00fd by s t\u00edm m\u011bl za\u010d\u00ednat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te probl\u00e9my s koleny nebo klouby, nebo m\u00e1te velkou nadv\u00e1hu, bude lep\u0161\u00ed b\u011b\u017en\u00fd d\u0159ep bez v\u00fdskoku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete za\u010d\u00edt se t\u0159emi s\u00e9riemi po 8\u201310 opakov\u00e1n\u00edch a postupn\u011b po\u010det zvy\u0161ovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Druh\u00fdm cvikem je zved\u00e1n\u00ed nohy do strany.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00e1 se o jednoduch\u00fd cvik, kter\u00fd se konkr\u00e9tn\u011b zam\u011b\u0159uje na boky, h\u00fd\u017ed\u011b a vn\u011bj\u0161\u00ed stranu stehen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na bok a hlavu si podep\u0159ete rukou nebo si ji polo\u017ete na pa\u017ei.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e9rce m\u016f\u017ee b\u00fdt m\u00edrn\u011b pokr\u010den\u00e1 a horn\u00ed \u010d\u00e1st nohy rovn\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pomalu a bez trhnut\u00ed zvedn\u011bte horn\u00ed nohu a pot\u00e9 ji stejn\u011b pomalu spus\u0165te dol\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejd\u016fle\u017eit\u011bj\u0161\u00ed je regulace dopravy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed t\u0159eba \u0161vihat nohou co nejv\u00fd\u0161e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je lep\u0161\u00ed d\u011blat men\u0161\u00ed pohyb, ale p\u0159esn\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete prov\u00e9st 12\u201320 opakov\u00e1n\u00ed na jednu stranu a pot\u00e9 strany vym\u011bnit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto je dobr\u00e9 cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky, proto\u017ee nezat\u011b\u017euje kolena p\u0159\u00edli\u0161.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u0159et\u00edm cvikem jsou st\u0159\u00eddav\u00e9 v\u00fdpady.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdpady jsou skv\u011bl\u00e9 pro procvi\u010den\u00ed stehen a h\u00fd\u017ed\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se rovn\u011b, ud\u011blejte krok vp\u0159ed jednou nohou a pokr\u010dte ob\u011b kolena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159edn\u00ed koleno by m\u011blo b\u00fdt zhruba nad chodidlem a trup by m\u011bl z\u016fstat stabiln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pak se vra\u0165te do v\u00fdchoz\u00ed polohy a vym\u011b\u0148te nohu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdpady lze prov\u00e1d\u011bt na m\u00edst\u011b, ch\u016fz\u00ed vp\u0159ed nebo vzad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro za\u010d\u00e1te\u010dn\u00edky je \u010dasto snaz\u0161\u00ed ud\u011blat krok zp\u011bt ne\u017e vp\u0159ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e9n\u011b zat\u011b\u017euj\u00ed kolena a umo\u017e\u0148uj\u00ed lep\u0161\u00ed kontrolu pohybu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro za\u010d\u00e1tek bude sta\u010dit 8\u201312 opakov\u00e1n\u00ed na ka\u017edou nohu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ctvrt\u00fdm cvikem je ky\u010deln\u00ed most.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a polo\u017ete chodidla celou plochou na podlahu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pa\u017ee mohou le\u017eet pod\u00e9l t\u011bla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatn\u011bte h\u00fd\u017ed\u011b a zvedn\u011bte boky ke stropu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V horn\u00ed poloze se na vte\u0159inu zastavte a pot\u00e9 pomalu spus\u0165te boky dol\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed posiluje h\u00fd\u017e\u010fov\u00e9 svaly, zadn\u00ed stranu stehen a stabiliza\u010dn\u00ed svaly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je to velmi dobr\u00e9 pro lidi, kte\u0159\u00ed hodn\u011b sed\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete prov\u00e9st 15\u201320 opakov\u00e1n\u00ed ve 2\u20134 s\u00e9ri\u00edch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se to \u010dasem stane p\u0159\u00edli\u0161 snadn\u00e9, m\u016f\u017eete si v\u00e1hu um\u00edstit na boky nebo prov\u00e9st verzi s jednou nohou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e1t\u00fdm cvikem je sumo d\u0159ep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nohy dejte \u0161\u00ed\u0159eji ne\u017e ramena a \u0161pi\u010dky m\u00edrn\u011b vyto\u010dte ven.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jdete dol\u016f, p\u0159i\u010dem\u017e dr\u017ete z\u00e1da rovn\u011b a kolena stabiln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tato varianta siln\u011bji zapojuje vnit\u0159n\u00ed stranu stehen a h\u00fd\u017ed\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed t\u0159eba j\u00edt p\u0159\u00edli\u0161 n\u00edzko, pokud na to va\u0161e t\u011blo je\u0161t\u011b nen\u00ed p\u0159ipraven\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technika je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e rozsah pohybu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete prov\u00e9st 12\u201320 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud si chcete cvik zt\u00ed\u017eit, m\u016f\u017eete si p\u0159ed sebe dr\u017eet \u010dinku, kettlebell nebo l\u00e1hev s vodou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160est\u00fdm cvi\u010den\u00edm je stoup\u00e1n\u00ed na plo\u0161inu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017ee to b\u00fdt schod, stabiln\u00ed lavi\u010dka nebo n\u00edzk\u00fd schod.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postav\u00edte se p\u0159ed plo\u0161inu, na\u0161lapete na jednu nohu, p\u0159id\u00e1te druhou, sestoup\u00edte a zm\u011bn\u00edte stranu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto je velmi praktick\u00e9 cvi\u010den\u00ed, proto\u017ee p\u0159ipom\u00edn\u00e1 pohyby prov\u00e1d\u011bn\u00e9 ka\u017ed\u00fd den.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posiluje stehna, h\u00fd\u017ed\u011b a zlep\u0161uje kondici.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bezpe\u010dnost je prvo\u0159ad\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadmo\u0159sk\u00e1 v\u00fd\u0161ka mus\u00ed b\u00fdt stabiln\u00ed a na za\u010d\u00e1tku ne p\u0159\u00edli\u0161 vysok\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koleno pracuj\u00edc\u00ed nohy by se nem\u011blo vkl\u00e1n\u011bt dovnit\u0159.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na ka\u017edou nohu m\u016f\u017eete prov\u00e9st 10-15 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sedm\u00fdm cvi\u010den\u00edm jsou horolezci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00edn\u00e1te v pozici prkna s rukama pod rameny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pak st\u0159\u00eddav\u011b p\u0159itahujete kolena k hrudn\u00edku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed kombinuje b\u0159i\u0161n\u00ed svaly, nohy, pa\u017ee a kardio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zvy\u0161uje tepovou frekvenci a m\u016f\u017ee v\u00e1m pomoci sp\u00e1lit v\u00edce kalori\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed t\u0159eba za\u010d\u00ednat velmi rychl\u00fdm tempem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010d\u00e1tku je lep\u0161\u00ed postupovat pomaleji, ale jist\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete cvi\u010dit 20\u201330 sekund, odpo\u010dinout si a n\u011bkolikr\u00e1t opakovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lid\u00e9 s probl\u00e9my se z\u00e1p\u011bst\u00edm mohou tuto verzi prov\u00e1d\u011bt s vyv\u00fd\u0161enou polohou, nap\u0159\u00edklad s rukama na lavi\u010dce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osm\u00fdm cvi\u010den\u00edm je \u017eidle u zdi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Op\u0159ete se z\u00e1dy o ze\u010f a spus\u0165te se dol\u016f, jako byste sed\u011bli na neviditeln\u00e9 \u017eidli.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kolena by m\u011bla b\u00fdt pokr\u010den\u00e1, ale nemus\u00edte hned sv\u00edrat dokonale prav\u00fd \u00fahel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vydr\u017ete 20\u201360 sekund, v z\u00e1vislosti na va\u0161ich schopnostech.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed v\u00fdrazn\u011b posiluje stehna a buduje svalovou vytrvalost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zpo\u010d\u00e1tku se v\u00e1m mohou nohy rychle t\u0159\u00e1st.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je norm\u00e1ln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je lep\u0161\u00ed za\u010d\u00edt s krat\u0161\u00ed dobou a postupn\u011b ji prodlu\u017eovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobr\u00fd tr\u00e9ninkov\u00fd pl\u00e1n nemus\u00ed b\u00fdt slo\u017eit\u00fd.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete si vybrat 5-6 cvik\u016f a d\u011blat je v kruhu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nap\u0159\u00edklad d\u0159epy, ky\u010deln\u00ed mosty, later\u00e1ln\u00ed zved\u00e1n\u00ed nohou, v\u00fdpady, step-lehy a sedy-lehy u zdi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prove\u010fte 2\u20134 kola a mezi cviky si dle pot\u0159eby odpo\u010di\u0148te.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tento tr\u00e9nink m\u016f\u017eete prov\u00e1d\u011bt 2\u20133kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">K tomu se vyplat\u00ed p\u0159idat ch\u016fzi nebo jinou kardio aktivitu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pravidelnost je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jeden velmi n\u00e1ro\u010dn\u00fd tr\u00e9nink.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud po jednom dni cvi\u010d\u00edte tak tvrd\u011b, \u017ee nem\u016f\u017eete t\u00fdden chodit, pl\u00e1n nen\u00ed dob\u0159e zvolen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Svaly pot\u0159ebuj\u00ed stimul, ale tak\u00e9 regeneraci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bolest kloub\u016f, akutn\u00ed bolest kolen nebo bolest zad by se nem\u011bla ignorovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00e1len\u00ed sval\u016f b\u011bhem cvi\u010den\u00ed je norm\u00e1ln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bodav\u00e1, siln\u00e1 bolest je pry\u010d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V tomto p\u0159\u00edpad\u011b mus\u00edte p\u0159estat cvi\u010dit a v p\u0159\u00edpad\u011b pot\u0159eby se poradit s odborn\u00edkem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technika je velmi d\u016fle\u017eit\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i d\u0159epech a v\u00fdpadech by se kolena nem\u011bla proh\u00fdbat dovnit\u0159.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u0161e z\u00e1da by m\u011bla z\u016fstat stabiln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doprava by m\u011bla b\u00fdt regulov\u00e1na.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste byli efektivn\u00ed, nemus\u00edte cviky d\u011blat rychle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkdy pomalej\u0161\u00ed tempo d\u00e1v\u00e1 lep\u0161\u00ed v\u00fdsledky, proto\u017ee svaly pracuj\u00ed d\u00e9le a p\u0159esn\u011bji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud s cvi\u010den\u00edm teprve za\u010d\u00edn\u00e1te, m\u016f\u017eete cvi\u010dit p\u0159ed zrcadlem nebo nato\u010dit kr\u00e1tk\u00e9 video, abyste si ov\u011b\u0159ili polohu sv\u00e9ho t\u011bla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b cvi\u010den\u00ed je d\u016fle\u017eit\u00fd ka\u017edodenn\u00ed pohyb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ani sebelep\u0161\u00ed tr\u00e9nink t\u0159ikr\u00e1t t\u00fddn\u011b nenahrad\u00ed cel\u00fd den bez pohybu, pokud budeme jinak sed\u011bt od r\u00e1na do ve\u010dera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyplat\u00ed se zv\u00fd\u0161it po\u010det schod\u016f, chodit po schodech, \u010dast\u011bji vst\u00e1vat od stolu a chodit na kr\u00e1tk\u00e9 proch\u00e1zky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tento jednoduch\u00fd pohyb m\u016f\u017ee m\u00edt v\u00fdznamn\u00fd vliv na celkov\u00e9 sp\u00e1len\u00ed kalori\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u016fze do kopce, j\u00edzda na kole, schody a ch\u016fze rychlej\u0161\u00edm tempem jsou obzvl\u00e1\u0161t\u011b dobr\u00e9 pro stehna a h\u00fd\u017ed\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkte\u0159\u00ed lid\u00e9 sahaj\u00ed po kr\u00e9mech, olej\u00edch a mas\u00e1\u017e\u00edch v nad\u011bji, \u017ee rychle ze\u0161t\u00edhl\u00ed stehna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je t\u0159eba up\u0159\u00edmn\u011b \u0159\u00edct, \u017ee \u017e\u00e1dn\u00fd kr\u00e9m nebude lok\u00e1ln\u011b spalovat tuk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kosmetika dok\u00e1\u017ee zlep\u0161it hydrataci poko\u017eky, dodat j\u00ed pocit vyhlazen\u00ed a podpo\u0159it mas\u00e1\u017e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mas\u00e1\u017e m\u016f\u017ee do\u010dasn\u011b zlep\u0161it krevn\u00ed ob\u011bh a zm\u00edrnit pocit t\u011b\u017ek\u00fdch nohou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ale nejd\u016fle\u017eit\u011bj\u0161\u00ed zm\u011bny ve vzhledu stehen vypl\u00fdvaj\u00ed ze sn\u00ed\u017een\u00ed t\u011blesn\u00e9ho tuku, svalov\u00e9ho tr\u00e9ninku a pravidelnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kr\u00e9m m\u016f\u017ee b\u00fdt dopl\u0148kem, nikoli z\u00e1kladem pl\u00e1nu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Celulitida je tak\u00e9 velmi \u010dast\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1 to mnoho \u017een, v\u010detn\u011b \u0161t\u00edhl\u00fdch a aktivn\u00edch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neznamen\u00e1 to zanedb\u00e1v\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obvykle po n\u011bkolika cvi\u010den\u00edch \u00fapln\u011b nezmiz\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed, strava, hydratace a p\u00e9\u010de o ple\u0165 mohou zlep\u0161it vzhled va\u0161\u00ed pleti, ale je d\u016fle\u017eit\u00e9 m\u00edt realistick\u00e1 o\u010dek\u00e1v\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fotografie dokonale hladk\u00fdch nohou na internetu jsou \u010dasto v\u00fdsledkem osv\u011btlen\u00ed, p\u00f3zy, filtr\u016f nebo retu\u0161ov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skute\u010dn\u00e9 maso m\u00e1 texturu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je norm\u00e1ln\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud je va\u0161\u00edm c\u00edlem zhubnout stehna, vyplat\u00ed se m\u011b\u0159it sv\u016fj pokrok nejen v\u00e1hou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e1ha m\u016f\u017ee z\u016fstat stejn\u00e1, ale t\u011blo m\u016f\u017ee st\u00e1le vypadat l\u00e9pe, proto\u017ee svaly se zes\u00edl\u00ed a obvod se pomalu zmen\u0161\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obvod stehen si m\u016f\u017eete zm\u011b\u0159it jednou za dva t\u00fddny, po\u0159\u00eddit si srovn\u00e1vac\u00ed fotografie v podobn\u00e9m osv\u011btlen\u00ed a sledovat, jak v\u00e1m oble\u010den\u00ed padne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nem\u00e1 cenu se m\u011b\u0159it ka\u017ed\u00fd den.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011blo zadr\u017euje vodu, reaguje na hormon\u00e1ln\u00ed cykly, s\u016fl, tr\u00e9nink a stres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednodenn\u00ed v\u00fdkyvy ne\u0159\u00edkaj\u00ed pravdu o dopadech.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nej\u010dast\u011bj\u0161\u00ed chybou je o\u010dek\u00e1v\u00e1n\u00ed rychl\u00fdch v\u00fdsledk\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u0161e stehna se po t\u00fddnu dramaticky nezm\u011bn\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prvn\u00ed znateln\u00e9 \u00fa\u010dinky se mohou dostavit rychleji, pokud jde o kondici a s\u00edlu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vzhled se obvykle m\u011bn\u00ed postupn\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po n\u011bkolika t\u00fddnech pravideln\u00fdch aktivit si v\u0161imnete, \u017ee va\u0161e nohy jsou pru\u017en\u011bj\u0161\u00ed, cvi\u010den\u00ed je snaz\u0161\u00ed a oble\u010den\u00ed v\u00e1m padne voln\u011bji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je dobr\u00e9 znamen\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemus\u00edte d\u011blat v\u0161echno dokonale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mus\u00edte to d\u011blat dostate\u010dn\u011b dob\u0159e a dostate\u010dn\u011b dlouho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro za\u010d\u00e1te\u010dn\u00edky by mohl b\u00fdt dobr\u00fd pl\u00e1n tr\u00e9novat nohy a h\u00fd\u017ed\u011b t\u0159ikr\u00e1t t\u00fddn\u011b, prokl\u00e1dan\u00e9 proch\u00e1zkami.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nap\u0159\u00edklad v pond\u011bl\u00ed silov\u00fd tr\u00e9nink, v \u00fater\u00fd proch\u00e1zka, ve st\u0159edu odpo\u010dinek, ve \u010dtvrtek tr\u00e9nink, v p\u00e1tek proch\u00e1zka, v sobotu lehk\u00fd tr\u00e9nink nebo j\u00edzda na kole a v ned\u011bli odpo\u010dinek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tento pl\u00e1n lze p\u0159izp\u016fsobit pr\u00e1ci, \u0161kole a povinnostem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejd\u016fle\u017eit\u011bj\u0161\u00ed je, \u017ee to nen\u00ed trest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aktivita by m\u011bla b\u00fdt n\u00e1ro\u010dn\u00e1, ale ne mu\u010den\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1 n\u011bkdo velkou nadv\u00e1hu, probl\u00e9my s koleny, chronick\u00e9 onemocn\u011bn\u00ed nebo se zotavuje ze zran\u011bn\u00ed, je dobr\u00e9 za\u010d\u00edt pomaleji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u016fze, j\u00edzda na stacion\u00e1rn\u00edm kole, cvi\u010den\u00ed bez sk\u00e1k\u00e1n\u00ed a posilov\u00e1n\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f mohou b\u00fdt lep\u0161\u00ed ne\u017e dynamick\u00e9 sk\u00e1k\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V p\u0159\u00edpad\u011b pochybnost\u00ed se vyplat\u00ed promluvit si s fyzioterapeutem nebo tren\u00e9rem, kter\u00fd v\u00e1m p\u0159edvede bezpe\u010dnou techniku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne ka\u017ed\u00e9 popul\u00e1rn\u00ed cvi\u010den\u00ed na internetu vyhovuje ka\u017ed\u00e9 postav\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strava by se tak\u00e9 m\u011bla p\u0159izp\u016fsobovat \u010dlov\u011bku, ne naopak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud n\u011bkdo nem\u00e1 r\u00e1d sal\u00e1ty, m\u016f\u017ee j\u00edst zeleninu v pol\u00e9vce, om\u00e1\u010dce nebo na sendvi\u010d\u00edch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud ho nebav\u00ed b\u011bhat, m\u016f\u017ee j\u00edt p\u011b\u0161ky nebo jezdit na kole.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud nem\u00e1te \u010das na dlouh\u00e9 tr\u00e9ninky, m\u016f\u017eete cvi\u010dit krat\u0161\u00ed, ale pravideln\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejlep\u0161\u00ed pl\u00e1n je ten, kter\u00e9ho se skute\u010dn\u011b dr\u017e\u00edte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne takov\u00fd, co vypad\u00e1 kr\u00e1sn\u011b napsan\u00fd v se\u0161it\u011b, ale kon\u010d\u00ed po t\u0159ech dnech.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ze\u0161t\u00edhlen\u00ed stehen je kombinac\u00ed trp\u011blivosti a selsk\u00e9ho rozumu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed t\u0159eba trestat sv\u00e9 t\u011blo za to, jak te\u010f vypad\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016f\u017eete na tom s respektem pracovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd tr\u00e9nink m\u016f\u017ee b\u00fdt sign\u00e1lem: Chci b\u00fdt siln\u011bj\u0161\u00ed, zdrav\u011bj\u0161\u00ed a sebev\u011bdom\u011bj\u0161\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne: Nesn\u00e1\u0161\u00edm sv\u00e9 nohy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je velk\u00fd rozd\u00edl.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Motivace zalo\u017een\u00e1 na nen\u00e1visti \u010dasto rychle vyprch\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Motivace zalo\u017een\u00e1 na p\u00e9\u010di je klidn\u011bj\u0161\u00ed a trvalej\u0161\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stru\u010dn\u011b \u0159e\u010deno, pro zlep\u0161en\u00ed vzhledu stehen se vyplat\u00ed kombinovat n\u011bkolik prvk\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyv\u00e1\u017een\u00e1 strava s m\u00edrn\u00fdm kalorick\u00fdm deficitem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cviky na pos\u00edlen\u00ed stehen a h\u00fd\u017ed\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kardio aktivita, jako je rychl\u00e1 ch\u016fze, j\u00edzda na kole nebo plav\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 pit\u00ed vody.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sp\u00e1nek a regenerace.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omezen\u00ed nadm\u011brn\u00e9ho cukru, alkoholu a vysoce zpracovan\u00fdch sva\u010din.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A trp\u011blivost, proto\u017ee t\u011blo pot\u0159ebuje \u010das.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neexistuje \u017e\u00e1dn\u00e1 jedin\u00e1 z\u00e1zra\u010dn\u00e1 metoda, kter\u00e1 by spalovala tuk pouze ze stehen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existuj\u00ed n\u00e1vyky, kter\u00e9 krok za krokem m\u011bn\u00ed cel\u00e9 t\u011blo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e posilujete nohy, v\u00edce se h\u00fdbete a j\u00edte rozumn\u011bji, va\u0161e stehna se \u010dasem mohou st\u00e1t \u0161t\u00edhlej\u0161\u00edmi, pevn\u011bj\u0161\u00edmi a siln\u011bj\u0161\u00edmi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u016f\u017eete se c\u00edtit sebev\u011bdom\u011bji ne proto, \u017ee spl\u0148ujete ide\u00e1l n\u011bkoho jin\u00e9ho, \u200b\u200bale proto, \u017ee vid\u00edte sv\u016fj vlastn\u00ed pokrok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejd\u016fle\u017eit\u011bj\u0161\u00ed je za\u010d\u00edt mal\u00fdmi kr\u016f\u010dky a nevzd\u00e1vat se po prvn\u00edm \u0161patn\u00e9m dni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jeden vynechan\u00fd tr\u00e9nink v\u00e1m pl\u00e1n nezkaz\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna sladk\u00e1 sva\u010dinka \u00fa\u010dinky nezni\u010d\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010d\u00edt\u00e1 se to, co d\u011bl\u00e1te nej\u010dast\u011bji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je to pravidelnost, nikoli dokonalost, co m\u011bn\u00ed t\u011blo nejv\u00edce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stehna mohou b\u00fdt obt\u00ed\u017en\u011b tvarovateln\u00e1 oblast, ale jejich vylep\u0161en\u00ed nen\u00ed nemo\u017en\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S d\u016fslednost\u00ed, cvi\u010den\u00edm a rozumn\u00fdm p\u0159\u00edstupem m\u016f\u017eete dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne ze dne na den.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne n\u011bjak\u00fdm z\u00e1zra\u010dn\u00fdm trikem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ale skrze ka\u017edodenn\u00ed rozhodnut\u00ed, kter\u00e1 \u010dasem za\u010dnou opravdu fungovat.<\/p>\n","protected":false},"excerpt":{"rendered":"Hubnut\u00ed tuku ze stehen je t\u00e9ma, kter\u00e9 zaj\u00edm\u00e1 mnoho lid\u00ed, ale stoj\u00ed za to hned \u0159\u00edct jednu d\u016fle\u017eitou v\u011bc. Nem\u016f\u017eete si vybrat jedno \n<a class=\"moretag\" href=\"https:\/\/fakt24.biz.ua\/?p=18239\"> [...]<\/a>","protected":false},"author":1,"featured_media":18240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/18239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18239"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/18239\/revisions"}],"predecessor-version":[{"id":18241,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/18239\/revisions\/18241"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/18240"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}