{"id":77583,"date":"2023-11-01T23:07:47","date_gmt":"2023-11-01T22:07:47","guid":{"rendered":"https:\/\/www.bezec.eu\/1o-bezeckych-chyb-ktorych-sa-treba-vyvarovat-b-premium\/"},"modified":"2023-11-23T08:22:21","modified_gmt":"2023-11-23T07:22:21","slug":"1o-bezeckych-chyb-ktorych-sa-treba-vyvarovat-b-premium","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/1o-bezeckych-chyb-ktorych-sa-treba-vyvarovat-b-premium\/","title":{"rendered":"1O be\u017eeck\u00fdch ch\u00fdb, ktor\u00fdch sa treba vyvarova\u0165 (B+ premium)"},"content":{"rendered":"\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=58\" seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/bijgmeUS7DgoQ2B9cjYV\">Zaregistrujte sa na bezplatn\u00e9 predplatn\u00e9 \u010dasopisu Be\u017eec+<\/a><\/div>\n<\/div>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>V\u0161etci be\u017eci niekedy urobili chybu, \u010di u\u017e v tr\u00e9ningu alebo na pretekoch. Niekedy v\u0161ak opakujeme tie ist\u00e9 chyby znova a znova. M\u00f4\u017eeme v\u0161ak d\u00fafa\u0165, \u017ee sa z t\u00fdchto ch\u00fdb pou\u010d\u00edme a urob\u00edme v\u0161etko pre to, aby sme sa v bud\u00facnosti vyhli opakovaniu rovnak\u00fdch ch\u00fdb. Tu s\u00fa niektor\u00e9 z naj\u010dastej\u0161\u00edch a n\u00e1vod, ako sa m\u00f4\u017eete vyhn\u00fa\u0165 zraneniam a in\u00fdm probl\u00e9mom.<\/p>\n<\/blockquote>\n\n<p><strong>1. Nevhodn\u00e1 be\u017eeck\u00e1 obuv:<\/strong><\/p>\n\n<p>Nosenie opotrebovanej alebo nevhodnej be\u017eeckej obuvi pre v\u00e1\u0161 typ chodidla a \u0161t\u00fdl behu m\u00f4\u017ee vies\u0165 k zraneniu. <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Vydajte sa do \u0161pecializovan\u00e9ho be\u017eeck\u00e9ho obchodu, kde v\u00e1s sk\u00fasen\u00ed predajcovia preved\u00fa anal\u00fdzou v\u00e1\u0161ho be\u017eeck\u00e9ho \u0161t\u00fdlu a anat\u00f3mie chodidla. Ke\u010f budete ma\u0165 jasn\u00fa predstavu o tom, \u010di je v\u00e1\u0161 krok prona\u010dn\u00fd, supina\u010dn\u00fd alebo neutr\u00e1lny, odporu\u010d\u00edme v\u00e1m vhodn\u00e9 modely obuvi. V ide\u00e1lnom pr\u00edpade vyme\u0148te obuv ka\u017ed\u00fdch 500 a\u017e 600 km, preto\u017ee tlmenie, ktor\u00e9 sa opotrebovan\u00edm oslabuje, m\u00f4\u017ee prispie\u0165 k zraneniu. Je dobr\u00e9 zaobstara\u0165 si druh\u00fd p\u00e1r top\u00e1nok, ktor\u00fd sa bude strieda\u0165 s prv\u00fdm.<\/p>\n\n<p><strong>2 Pr\u00edli\u0161 ve\u013ea a pr\u00edli\u0161 skoro:  <\/strong><\/p>\n\n<p>Za\u010d\u00ednaj\u00faci be\u017eci \u010dasto pod\u013eahn\u00fa nad\u0161eniu a venuj\u00fa sa nadmern\u00e9mu behu alebo pretekaniu bez dostato\u010dn\u00e9ho odpo\u010dinku a regener\u00e1cie, \u010do m\u00f4\u017ee vies\u0165 k be\u017eeck\u00fdm zraneniam alebo r\u00fdchlemu vyhoreniu a strate motiv\u00e1cie.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Bu\u010fte konzervat\u00edvnej\u0161\u00ed pri pl\u00e1novan\u00ed intenzity a d\u013a\u017eky behov, najm\u00e4 na za\u010diatku svojej be\u017eeckej kari\u00e9ry. Kilometre prid\u00e1vajte postupne, ide\u00e1lne nie viac ako 10 % t\u00fd\u017edenne. Pre za\u010diato\u010dn\u00edkov alebo po dlh\u0161ej prest\u00e1vke za\u010dnite s kombin\u00e1ciou ch\u00f4dze a behu. Venujte pozornos\u0165 akejko\u013evek bolesti a neignorujte varovn\u00e9 sign\u00e1ly tela. Aspo\u0148 jeden de\u0148 v t\u00fd\u017edni si vyhra\u010fte na \u00fapln\u00fd odpo\u010dinok a nezanedb\u00e1vajte dni odpo\u010dinku pre optim\u00e1lnu regener\u00e1ciu a prevenciu zranen\u00ed.<\/p>\n\n<p><strong>3 Nadmern\u00e1 d\u013a\u017eka kroku<\/strong><\/p>\n\n<p>a n\u00e1raz na p\u00e4tu m\u00f4\u017ee sp\u00f4sobi\u0165 be\u017eeck\u00e9 zranenia a je neefekt\u00edvny, br\u00e1ni v pohybe a m\u00f4\u017ee sp\u00f4sobi\u0165 napr\u00edklad z\u00e1pal okostice.  <\/p>\n\n<p><strong>Rie\u0161enie: <\/strong>Vyhnite sa pr\u00edli\u0161 dlh\u00fdm krokom, najm\u00e4 pri behu z kopca. Zamerajte sa na prist\u00e1tie na stred chodidla s chodidlom priamo pod telom, pri\u010dom ruky a kr\u00e1tky krok dr\u017ete pri tele. Be\u017ete \u013eahko a r\u00fdchlo, akoby ste prech\u00e1dzali cez \u017eerav\u00e9 uhlie.<\/p>\n\n<p><strong>4 Zl\u00e9 dr\u017eanie tela:<\/strong><\/p>\n\n<p>Niektor\u00ed be\u017eci pri behu k\u00fdvaj\u00fa rukami zo strany na stranu, \u010do m\u00f4\u017ee vies\u0165 k hrbeniu a menej efekt\u00edvnemu d\u00fdchaniu. Za\u010d\u00ednaj\u00faci be\u017eci \u010dasto dr\u017eia ruky vysoko na hrudi, najm\u00e4 ke\u010f s\u00fa unaven\u00ed, ale to m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00e4\u010d\u0161iu \u00fanavu a stuhnutos\u0165 ramien a krku.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong>  Sna\u017ete sa dr\u017ea\u0165 ruky na \u00farovni p\u00e1sa, kde by sa mali mierne dot\u00fdka\u0165 bokov. Pa\u017ee by mali by\u0165 ohnut\u00e9 v 90-stup\u0148ovom uhle s lak\u0165ami pri tele a pohyb by mal vych\u00e1dza\u0165 z ramien, nie z lak\u0165ov. Predstavte si zvisl\u00fa \u010diaru, ktor\u00e1 del\u00ed va\u0161e telo na polovicu &#8211; ruky by ju nemali prekr\u00ed\u017ei\u0165. Telo dr\u017ete vzpriamene s hlavou oto\u010denou nahor a chrbtom a ramenami v rovnej polohe. V pr\u00edpade \u00fanavy na konci behu, ke\u010f je zvykom sa trochu nahrbi\u0165, sa sna\u017ete narovna\u0165 a vytiahnu\u0165 hrudn\u00edk, aby ste predi\u0161li bolesti krku, ramien a spodnej \u010dasti chrbta.  <\/p>\n\n<p><strong>5 Strata kontroly pri jazde:  <\/strong><\/p>\n\n<p>Niektor\u00ed be\u017eci z kopca sa \u010dasto dost\u00e1vaj\u00fa do pasce, ke\u010f sa pr\u00edli\u0161 nakl\u00e1\u0148aj\u00fa dopredu, zbyto\u010dne predl\u017euj\u00fa kroky a celkovo be\u017eia bezmy\u0161lienkovite, \u010do m\u00f4\u017ee vies\u0165 k zraneniam.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Optimalizovan\u00e1 technika behu z kopca zah\u0155\u0148a mierny predklon tela s d\u00f4razom na kr\u00e1tke kroky s vysokou kadenciou. Chrb\u00e1t udr\u017eiavajte vzpriamen\u00fd a sna\u017ete sa \u010do najmenej spoma\u013eova\u0165 kroky zbyto\u010dn\u00fdm predklonom. Ramen\u00e1 sa sna\u017ete dr\u017ea\u0165 mierne pred telom a boky stabilne na osi. Hoci m\u00f4\u017ee by\u0165 l\u00e1kav\u00e9 pred\u013a\u017ei\u0165 krok, je rozumn\u00e9 sa im vyhn\u00fa\u0165, minimalizova\u0165 n\u00e1razy, pre\u0165a\u017eenie k\u013abov a t\u00fdm minimalizova\u0165 riziko svalov\u00e9ho nap\u00e4tia.<\/p>\n\n<p><strong>6 Nedostato\u010dn\u00fd pr\u00edjem tekut\u00edn:  <\/strong><\/p>\n\n<p>Mnoh\u00ed be\u017eci podce\u0148uj\u00fa mno\u017estvo tekut\u00edn, ktor\u00e9 stratia po\u010das behu, a nepij\u00fa dostato\u010dne, v d\u00f4sledku \u010doho trpia dehydrat\u00e1ciou, ktor\u00e1 m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na ich v\u00fdkon a zdravie.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Be\u017eci musia venova\u0165 pozornos\u0165 tomu, \u010do a ko\u013eko pij\u00fa pred tr\u00e9ningom. Hodinu pred behom vypite a\u017e 3\/4 litra vody alebo inej tekutiny bez kofe\u00ednu. Kedy pi\u0165 po\u010das behu? Be\u017eci, ktor\u00ed be\u017eia r\u00fdchlej\u0161\u00edm tempom ako 5 min\/km, by mali vypi\u0165 170 a\u017e 230 ml tekut\u00edn ka\u017ed\u00fdch 20 min\u00fat a t\u00ed, ktor\u00ed be\u017eia pomal\u0161ie, by mali vypi\u0165 120 a\u017e 170 ml ka\u017ed\u00fdch 20 min\u00fat. Po\u010das dlh\u0161\u00edch tr\u00e9ningov (90 min\u00fat a viac) by \u010das\u0165 tekut\u00edn mala obsahova\u0165 straten\u00fd sod\u00edk a \u010fal\u0161ie miner\u00e1ly. Po behu nezabudnite doplni\u0165 tekutiny. Ak je v\u00e1\u0161 mo\u010d po behu tmavo\u017elt\u00fd, mus\u00edte sa napi\u0165. Mo\u010d by mal ma\u0165 farbu svetlo\u017eltej limon\u00e1dy.<\/p>\n\n<p><strong>7 Nevhodn\u00e9 oble\u010denie:<\/strong><\/p>\n\n<p>Niektor\u00ed be\u017eci sa na tr\u00e9ning obliekaj\u00fa nevhodne. Vezm\u00fa si bu\u010f pr\u00edli\u0161 ve\u013ea, alebo pr\u00edli\u0161 m\u00e1lo oble\u010denia vzh\u013eadom na poveternostn\u00e9 podmienky.  <\/p>\n\n<p><strong>Rie\u0161enie: <\/strong>Je d\u00f4le\u017eit\u00e9 nosi\u0165 spr\u00e1vny typ materi\u00e1lu. Be\u017eci by sa mali dr\u017ea\u0165 technick\u00fdch tkan\u00edn, ako s\u00fa DryFit, Thinsulate, Thermax, CoolMax, polypropyl\u00e9n alebo hodv\u00e1b. Tie odv\u00e1dzaj\u00fa pot od tela a udr\u017euj\u00fa v\u00e1s v suchu. Je d\u00f4le\u017eit\u00e9 d\u00e1va\u0165 pozor, aby ste nenosili bavlnu priamo na tele, preto\u017ee ke\u010f navlhne, zostane mokr\u00e1, \u010do je v teplom po\u010das\u00ed nepr\u00edjemn\u00e9 a v chladnom po\u010das\u00ed nebezpe\u010dn\u00e9. V zime si d\u00e1vajte pozor, aby ste sa pr\u00edli\u0161 neobliekli. Ke\u010f si vyber\u00e1te oble\u010denie na beh, mali by ste k aktu\u00e1lnej teplote pripo\u010d\u00edta\u0165 pribli\u017ene 10 \u00b0C &#8211; o to\u013eko sa otepl\u00ed, ke\u010f vybehnete.  <\/p>\n\n<p><strong>8 Pretr\u00e9novanie:  <\/strong><\/p>\n\n<p>Niektor\u00ed be\u017eci, ktor\u00ed tr\u00e9nuj\u00fa na preteky, s\u00fa na seba pr\u00edli\u0161 pr\u00edsni, behaj\u00fa zbyto\u010dne dlh\u00e9 kilometre a ned\u00e1vaj\u00fa si \u010das na regener\u00e1ciu. Myslia si, \u017ee ka\u017edodenn\u00fd beh im pom\u00f4\u017ee k lep\u0161\u00edm v\u00fdkonom. Pretr\u00e9novanie je hlavnou pr\u00ed\u010dinou zranen\u00ed a vyhorenia be\u017ecov.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Tu je nieko\u013eko tipov, ako sa vyhn\u00fa\u0165 pretr\u00e9novaniu: Postupne prid\u00e1vajte kilometre. Pravidelne si doprajte t\u00fd\u017edne odpo\u010dinku, po\u010das ktor\u00fdch zn\u00ed\u017eite po\u010det najazden\u00fdch kilometrov o 3\/4. A to ka\u017ed\u00fd \u0161tvrt\u00fd t\u00fd\u017ede\u0148. Po n\u00e1ro\u010dnom tr\u00e9ningu si dajte de\u0148 vo\u013ena. Dni odpo\u010dinku s\u00fa d\u00f4le\u017eit\u00e9 pre regener\u00e1ciu a v\u00fdkonnos\u0165. Pridajte do svojho rozvrhu \u010fal\u0161ie aktivity. Zapoj\u00edte aj in\u00e9 svaly a doprajete be\u017eeck\u00fdm svalom a k\u013abom potrebn\u00fd odpo\u010dinok.  <\/p>\n\n<p><strong>9 Pomal\u00fd \u0161tart:  <\/strong><\/p>\n\n<p>Pri vytrvalostn\u00fdch pretekoch je jednou z ch\u00fdb nov\u00e1\u010dikov pr\u00edli\u0161 r\u00fdchly \u0161tart.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Tu je nieko\u013eko tipov, ako neza\u010da\u0165 pr\u00edli\u0161 r\u00fdchlo: Najlep\u0161\u00ed sp\u00f4sob, ako sa vyhn\u00fa\u0165 poku\u0161eniu za\u010da\u0165 pr\u00edli\u0161 r\u00fdchlo, je z\u00e1merne be\u017ea\u0165 prv\u00fa polovicu pomal\u0161ie ako druh\u00fa. Nezab\u00fadajte v\u0161ak, \u017ee ka\u017ed\u00fa sekundu, ktor\u00fa zabehnete v polovici pretekov r\u00fdchlej\u0161ie, ako by ste mali, m\u00f4\u017eete v druhej polovici strati\u0165 dvakr\u00e1t to\u013eko \u010dasu. Skontrolujte, \u010di sa nach\u00e1dzate v spr\u00e1vnej \u010dasti \u0161tartov\u00e9ho po\u013ea. Neza\u010d\u00ednajte v rovnakom \u010dase ako najr\u00fdchlej\u0161\u00ed, preto\u017ee s nimi pravdepodobne nebudete dr\u017ea\u0165 krok. Za\u010dnite preteky pohodln\u00fdm tempom a po prvom kilometri skontrolujte svoj \u0161porttester. Ak ste vpredu oproti pl\u00e1novan\u00e9mu tempu, spomalte.<br\/><\/p>\n\n<p><strong>10 Zl\u00e9 d\u00fdchanie:  <\/strong><\/p>\n\n<p>Niektor\u00ed be\u017eci nevedia, ako pri behu d\u00fdcha\u0165. Pr\u00edli\u0161 plytk\u00e9 d\u00fdchanie m\u00f4\u017ee vies\u0165 k pichaniu v boku.  <\/p>\n\n<p><strong>Rie\u0161enie:<\/strong> Tu je nieko\u013eko tipov na spr\u00e1vne d\u00fdchanie pri behu: Pri behu by ste mali d\u00fdcha\u0165 \u00fastami aj nosom. Va\u0161e svaly potrebuj\u00fa na pohyb kysl\u00edk a nos v\u00e1m ho nedok\u00e1\u017ee doda\u0165 dostatok. Aby ste sa dostato\u010dne nad\u00fdchli, mus\u00edte d\u00fdcha\u0165 \u00fastami.Zamerajte sa aj na d\u00fdchanie do brucha. Bru\u0161n\u00e9 d\u00fdchanie v\u00e1m umo\u017en\u00ed vd\u00fdchnu\u0165 viac vzduchu, \u010do v\u00e1m pom\u00f4\u017ee vyhn\u00fa\u0165 sa pichaniu v boku.Vydychujte \u00fastami a sna\u017ete sa s\u00fastredi\u0165 na pln\u00fd v\u00fddych, ktor\u00fd z p\u013e\u00fac odstr\u00e1ni viac CO2.Ako za\u010diato\u010dn\u00edk sk\u00faste be\u017ea\u0165 r\u00fdchlos\u0165ou, ktorou m\u00f4\u017eete d\u00fdcha\u0165. Mali by ste by\u0165 schopn\u00ed hovori\u0165 v cel\u00fdch vet\u00e1ch bez toho, aby ste lapali po dychu. Naz\u00fdva sa to &#8222;konverza\u010dn\u00e9 tempo&#8220;.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u0161etci be\u017eci niekedy urobili chybu, \u010di u\u017e v tr\u00e9ningu alebo na pretekoch. Niekedy v\u0161ak opakujeme tie ist\u00e9 chyby znova a znova. M\u00f4\u017eeme v\u0161ak d\u00fafa\u0165, \u017ee sa z t\u00fdchto ch\u00fdb pou\u010d\u00edme a urob\u00edme v\u0161etko pre to, aby sme sa v bud\u00facnosti vyhli opakovaniu rovnak\u00fdch ch\u00fdb. Tu s\u00fa niektor\u00e9 z naj\u010dastej\u0161\u00edch a n\u00e1vod, ako sa m\u00f4\u017eete vyhn\u00fa\u0165 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77266,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1935],"tags":[1928],"class_list":{"0":"post-77583","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trening-bezca","8":"tag-00123-sk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1O be\u017eeck\u00fdch ch\u00fdb, ktor\u00fdch sa treba vyvarova\u0165 (B+ premium) - bezec.eu<\/title>\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.bezec.eu\/sk\/1o-bezeckych-chyb-ktorych-sa-treba-vyvarovat-b-premium\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1O be\u017eeck\u00fdch ch\u00fdb, ktor\u00fdch sa treba vyvarova\u0165 (B+ premium)\" \/>\n<meta property=\"og:description\" content=\"V\u0161etci be\u017eci niekedy urobili chybu, \u010di u\u017e v tr\u00e9ningu alebo na pretekoch. 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