{"id":77591,"date":"2023-11-01T22:28:41","date_gmt":"2023-11-01T21:28:41","guid":{"rendered":"https:\/\/www.bezec.eu\/kadencia-behu-alebo-objavte-tajomstvo-zlateho-gralu-bezca-tajomstvo-cisla-180-b-premium\/"},"modified":"2023-11-26T14:10:50","modified_gmt":"2023-11-26T13:10:50","slug":"kadencia-behu-alebo-objavte-tajomstvo-zlateho-gralu-bezca-tajomstvo-cisla-180-b-premium","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/kadencia-behu-alebo-objavte-tajomstvo-zlateho-gralu-bezca-tajomstvo-cisla-180-b-premium\/","title":{"rendered":"Kadencia behu alebo Objavte tajomstvo zlat\u00e9ho gr\u00e1lu be\u017eca &#8211; tajomstvo \u010d\u00edsla 180 (B+ premium)"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Beh je umenie. Nielen fyzick\u00e9 schopnosti a vytrvalos\u0165, ale aj technika a pochopenie vlastn\u00e9ho tela zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu pri efekt\u00edvnom a bezpe\u010dnom behu. Z\u00e1kladom tejto be\u017eeckej symf\u00f3nie je kadencia behu &#8211; po\u010det krokov, ktor\u00e9 urob\u00edme za min\u00fatu. Toto magick\u00e9 \u010d\u00edslo, ktor\u00e9 m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 n\u00e1\u0161 v\u00fdkon, r\u00fdchlos\u0165<br\/>a celkov\u00fd z\u00e1\u017eitok z behu je \u010dasto prehliadan\u00fd, hoci m\u00f4\u017ee ma\u0165 ve\u013ek\u00fd vplyv na n\u00e1\u0161 be\u017eeck\u00fd v\u00fdkon.<\/p>\n<\/blockquote>\n\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=50\" 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<p class=\"wp-block-paragraph\">V tomto \u010dl\u00e1nku sa ponor\u00edme do sveta be\u017eeckej kadencie a zist\u00edme, pre\u010do je tento jednoduch\u00fd ukazovate\u013e tak\u00fd d\u00f4le\u017eit\u00fd. Presk\u00famame jej v\u00fdznam, v\u00fdhody zvy\u0161ovania kadencie na zlep\u0161enie efektivity behu a pre\u010do sa 180 stalo tak\u00fdm \u017eelan\u00fdm cie\u013eom mnoh\u00fdch be\u017ecov.<\/p>\n\n<p class=\"wp-block-paragraph\">\u010ci u\u017e ste za\u010diato\u010dn\u00edk, ktor\u00fd h\u013ead\u00e1 sp\u00f4soby, ako zlep\u0161i\u0165 svoj be\u017eeck\u00fd \u0161t\u00fdl, alebo sk\u00fasen\u00fd marat\u00f3nec, ktor\u00fd h\u013ead\u00e1 sp\u00f4soby, ako prekona\u0165 svoje osobn\u00e9 rekordy, tento \u010dl\u00e1nok v\u00e1m pon\u00fakne poznatky a usmernenia, ktor\u00e9 v\u00e1m pom\u00f4\u017eu nielen be\u017ea\u0165 r\u00fdchlej\u0161ie, ale aj be\u017ea\u0165 inteligentnej\u0161ie. Po\u010fme teda spolo\u010dne presk\u00fama\u0165, ako m\u00f4\u017eeme zefekt\u00edvni\u0165 ka\u017ed\u00fd krok a \u010do to pre n\u00e1s znamen\u00e1 v na\u0161om be\u017eeckom \u017eivote. Pripravte sa na be\u017eeck\u00fa cestu, ktor\u00e1 m\u00f4\u017ee zmeni\u0165 v\u00e1\u0161 poh\u013ead na ka\u017ed\u00fd krok!<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-biomechanika-behu-a-kadence\"><strong>Biomechanika behu a kadencia<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Beh je ove\u013ea viac ako len &#8222;r\u00fdchla ch\u00f4dza&#8220;. Je to komplexn\u00fd pohyb, ktor\u00fd zah\u0155\u0148a cel\u00e9 telo a vy\u017eaduje si presn\u00fa koordin\u00e1ciu. V centre tohto pohybu je jedno k\u013e\u00fa\u010dov\u00e9 slovo: kadencia. Kadencia alebo frekvencia krokov je po\u010det krokov, ktor\u00e9 be\u017eec urob\u00ed za min\u00fatu. Pre\u010do je to tak\u00e9 d\u00f4le\u017eit\u00e9? Odpove\u010f mo\u017eno n\u00e1js\u0165 v biomechanike behu.<\/p>\n\n<p class=\"wp-block-paragraph\">Biomechanika je veda, ktor\u00e1 sa zaober\u00e1 pohybmi tela a silami, ktor\u00e9 na ne p\u00f4sobia. V s\u00favislosti s behom to zah\u0155\u0148a v\u0161etko od toho, ako va\u0161e nohy dopadaj\u00fa na zem, a\u017e po to, ako va\u0161e telo absorbuje a uvo\u013e\u0148uje energiu. <strong>K\u013e\u00fa\u010dov\u00fdm prvkom tejto rovnice je kadencia<\/strong>. Vysok\u00e1 kadencia &#8211; r\u00fdchlej\u0161ie a krat\u0161ie kroky &#8211; m\u00f4\u017ee zmeni\u0165 silu, akou va\u0161e nohy dopadaj\u00fa na zem a ako s\u00fa va\u0161e k\u013aby nam\u00e1han\u00e9. Napr\u00edklad be\u017eci s vy\u0161\u0161ou kadenciou maj\u00fa tendenciu k ni\u017e\u0161\u00edm n\u00e1razov\u00fdm sil\u00e1m, \u010do m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko zranenia. Men\u00ed sa aj d\u013a\u017eka kroku. Skr\u00e1ten\u00edm kroku (\u010do je \u010dasto d\u00f4sledkom zv\u00fd\u0161enia kadencie) m\u00f4\u017eeme zn\u00ed\u017ei\u0165 za\u0165a\u017eenie k\u013abov, najm\u00e4 kolena.<\/p>\n\n<p class=\"wp-block-paragraph\">M\u00e1 to v\u0161ak h\u00e1\u010dik: zvy\u0161ovanie kadencie m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9. M\u00f4\u017ee si vy\u017eadova\u0165, aby ste behali &#8222;inak&#8220;, ako ste zvyknut\u00ed, a ak to urob\u00edte zle, m\u00f4\u017ee to by\u0165 nepr\u00edjemn\u00e9 alebo dokonca bolestiv\u00e9. Preto je d\u00f4le\u017eit\u00e9 pochopi\u0165 biomechaniku behu a pracova\u0165 na zvy\u0161ovan\u00ed kadencie opatrne a postupne.<\/p>\n\n<p class=\"wp-block-paragraph\">K\u013e\u00fa\u010dov\u00fdm zisten\u00edm biomechaniky je, \u017ee neexistuje jedna &#8222;spr\u00e1vna&#8220; kadencia, ktor\u00e1 by bola ide\u00e1lna pre v\u0161etk\u00fdch be\u017ecov. Ka\u017ed\u00fd be\u017eec je jedine\u010dn\u00fd &#8211; m\u00e1me r\u00f4zne dlh\u00e9 nohy, r\u00f4znu flexibilitu, r\u00f4znu silu a r\u00f4zne techniky behu. \u010co je ide\u00e1lne pre jedn\u00e9ho be\u017eca, nemus\u00ed by\u0165 ide\u00e1lne pre in\u00e9ho. Preto je d\u00f4le\u017eit\u00e9 pristupova\u0165 k zvy\u0161ovaniu kadencie individu\u00e1lne, s pochopen\u00edm vlastnej biomechaniky.<\/p>\n\n<p class=\"wp-block-paragraph\">Ak\u00fa \u00falohu teda zohr\u00e1va kadencia pri behu?Je to rytmus, ktor\u00fd m\u00f4\u017ee pom\u00f4c\u0165 v\u00e1\u0161mu telu be\u017ea\u0165 efekt\u00edvnej\u0161ie a bezpe\u010dnej\u0161ie. A ako si m\u00f4\u017eete by\u0165 ist\u00ed, \u017ee va\u0161a kadencia je spr\u00e1vna? Na t\u00fato ot\u00e1zku v\u00e1m pom\u00f4\u017ee odpoveda\u0165 hlb\u0161ie pochopenie toho, ako funguje pohyb naz\u00fdvan\u00fd beh.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-kadence-a-prevence-urazu\"><strong>Kadencia a prevencia zranen\u00ed<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Nie je \u017eiadnym tajomstvom, \u017ee beh m\u00f4\u017ee by\u0165 pre telo ve\u013ekou z\u00e1\u0165a\u017eou. Be\u017eci v\u0161etk\u00fdch \u00farovn\u00ed \u010dasto z\u00e1pasia s r\u00f4znymi typmi zranen\u00ed, od stresov\u00fdch zlomen\u00edn a\u017e po bolesti kolien. Ale \u010do ak existuje sp\u00f4sob, ako tieto zranenia minimalizova\u0165? <\/p>\n\n<p class=\"wp-block-paragraph\">Viacer\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee zv\u00fd\u0161enie kadencie &#8211; po\u010dtu krokov za min\u00fatu &#8211; m\u00f4\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165 riziko zranenia. Ako? Ak zv\u00fd\u0161ite kadenciu, zvy\u010dajne sa skr\u00e1ti d\u013a\u017eka kroku. To sp\u00f4sobuje zn\u00ed\u017eenie sily p\u00f4sobiacej na k\u013aby doln\u00fdch kon\u010dat\u00edn, najm\u00e4 na kolen\u00e1. Men\u0161ie n\u00e1razov\u00e9 sily m\u00f4\u017eu vies\u0165 k zn\u00ed\u017eeniu rizika stresov\u00fdch zlomen\u00edn a in\u00fdch zranen\u00ed s\u00favisiacich s nadmern\u00fdm pou\u017e\u00edvan\u00edm.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-predstavte-si-to-takto\"><strong>Predstavte si to takto:<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">pri ka\u017edom kroku, ktor\u00fd urob\u00edte v letovej f\u00e1ze behu, va\u0161e telo dopad\u00e1 na zem silou zodpovedaj\u00facou pribli\u017ene desa\u0165n\u00e1sobku va\u0161ej hmotnosti. Ke\u010f zv\u00fd\u0161ite kadenciu a skr\u00e1tite krok, zmen\u00ed sa sp\u00f4sob, ak\u00fdm va\u0161e nohy absorbuj\u00fa tieto sily. To m\u00f4\u017ee znamena\u0165 men\u0161ie za\u0165a\u017eenie k\u013abov a kost\u00ed, \u010do vedie k<br\/>k ni\u017e\u0161iemu riziku zranenia. Je to sp\u00f4soben\u00e9 nielen t\u00fdm, \u017ee ste skr\u00e1tili d\u013a\u017eku kroku, ale aj t\u00fdm, \u017ee tr\u00e1vite menej \u010dasu vo f\u00e1ze letu a nelet\u00edte tak vysoko nad ter\u00e9nom.<\/p>\n\n<p class=\"wp-block-paragraph\">Hoci je zv\u00fd\u0161enie kadencie s\u013eubnou strat\u00e9giou prevencie zranen\u00ed, je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee zmena techniky behu m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e1 a vy\u017eaduje si spr\u00e1vne prevedenie a postupnos\u0165. To znamen\u00e1, \u017ee by ste sa nemali sna\u017ei\u0165 radik\u00e1lne zmeni\u0165 zv\u00fd\u0161enie kadencie n\u00e1hle z jedn\u00e9ho tr\u00e9ningu na druh\u00fd. <\/p>\n\n<p class=\"wp-block-paragraph\">Je tie\u017e d\u00f4le\u017eit\u00e9 zd\u00f4razni\u0165, \u017ee zv\u00fd\u0161enie kadencie je len jednou \u010das\u0165ou celkov\u00e9ho pr\u00edstupu k prevencii zranen\u00ed. Je to n\u00e1stroj, nie liek, a mal by sa kombinova\u0165 s in\u00fdmi strat\u00e9giami, ako je posil\u0148ovanie, stre\u010ding.<br\/>a spr\u00e1vna regener\u00e1cia, doplnen\u00e1 vyv\u00e1\u017eenou tr\u00e9ningovou \u0161trukt\u00farou, v ktorej pravidelne striedate \u0165a\u017ek\u00e9 behy s pomal\u00fdmi.<\/p>\n\n<p class=\"wp-block-paragraph\">Je teda cesta zvy\u0161ovania kadencie k\u013e\u00fa\u010dom k behu bez bolesti? Mohlo by to by\u0165. Trpezlivos\u0165ou a spr\u00e1vnym vykon\u00e1van\u00edm m\u00f4\u017ee by\u0165 t\u00e1to zmena krokom spr\u00e1vnym smerom k behu, ktor\u00fd je nielen r\u00fdchlej\u0161\u00ed, ale aj oh\u013eaduplnej\u0161\u00ed k v\u00e1\u0161mu telu.<\/p>\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>O kadencii behu:<\/p><cite><strong>Optim\u00e1lna kadencia: <\/strong><br\/>\u010casto sa tvrd\u00ed, \u017ee optim\u00e1lna kadencia behu je 180 krokov za min\u00fatu. Toto \u010d\u00edslo spopularizoval tr\u00e9ner Jack Daniels, ale je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee nemus\u00ed by\u0165 ide\u00e1lne pre ka\u017ed\u00e9ho be\u017eca.<br\/><br\/><strong>R\u00f4zne \u00farovne be\u017ecov:<\/strong> <br\/>\u0160t\u00fadie uk\u00e1zali, \u017ee kadencia rekrea\u010dn\u00fdch be\u017ecov sa \u010dasto pohybuje v rozmedz\u00ed 150-170 krokov za min\u00fatu, zatia\u013e \u010do elitn\u00ed be\u017eci sa \u010dasto pohybuj\u00fa nad hodnotou 180.<br\/><br\/><strong>Kadencia a r\u00fdchlos\u0165: <\/strong><br\/>R\u00fdchlos\u0165 behu nemus\u00ed nevyhnutne znamena\u0165 vy\u0161\u0161iu kadenciu. \u0160t\u00fadie ukazuj\u00fa, \u017ee kadencia sa m\u00f4\u017ee zvy\u0161ova\u0165 a\u017e do ur\u010ditej r\u00fdchlosti, potom sa stabilizuje a r\u00fdchlos\u0165 sa zvy\u0161uje s rast\u00facou d\u013a\u017ekou kroku.<br\/>.<br\/><strong>Zranenia a kadencia: <\/strong><br\/>\u0160t\u00fadia z roku 2011 uk\u00e1zala, \u017ee u be\u017ecov s ni\u017e\u0161ou kadenciou je vy\u0161\u0161ia pravdepodobnos\u0165 vzniku stresovej zlomeniny holennej kosti ako u be\u017ecov s vy\u0161\u0161ou kadenciou.<br\/><br\/><strong>Zmena kadencie:<br\/><\/strong>Pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed m\u00f4\u017ee zn\u00ed\u017eenie d\u013a\u017eky kroku o 10 % (pri s\u00fa\u010dasnom zv\u00fd\u0161en\u00ed kadencie) zn\u00ed\u017ei\u0165<br\/> za\u0165a\u017eenie kolenn\u00fdch k\u013abov a\u017e o 20 %.<br\/><br\/><strong>Hudba a kadencia:<\/strong><br\/>In\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee be\u017eci, ktor\u00ed po\u010d\u00favaj\u00fa hudbu v r\u00fdchlej\u0161om tempe, maj\u00fa tendenciu automaticky zvy\u0161ova\u0165 svoju kadenciu.<br\/><br\/><strong>Povrch a kadencia:<\/strong><br\/>Povrch, na ktorom be\u017e\u00edte, m\u00f4\u017ee ovplyvni\u0165 va\u0161u kadenciu. Na pies\u010ditom alebo m\u00e4kkom ter\u00e9ne m\u00f4\u017ee be\u017eec in\u0161tinkt\u00edvne zv\u00fd\u0161i\u0165 kadenciu, aby z\u00edskal lep\u0161iu stabilitu.<\/cite><\/blockquote><\/figure>\n\n<h2 class=\"wp-block-heading\" id=\"h-kadence-a-efektivita-behu\"><strong>Kadencia a efektivita behu<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Pri behu je k\u013e\u00fa\u010dov\u00e1 efektivita. \u010c\u00edm efekt\u00edvnej\u0161ie be\u017e\u00edte, t\u00fdm menej energie spotrebujete na ka\u017ed\u00fd krok a t\u00fdm dlh\u0161ie<br\/>a zr\u00fdchli\u0165 svoj beh. D\u00f4le\u017eit\u00fa \u00falohu v tejto efekt\u00edvnosti zohr\u00e1va kadencia.<\/p>\n\n<p class=\"wp-block-paragraph\">Odborn\u00edci tvrdia, \u017ee optimaliz\u00e1cia kadencie m\u00f4\u017ee vies\u0165 k vy\u0161\u0161ej energetickej \u00fa\u010dinnosti pri behu. Ale ako? Vysok\u00e1 kadencia m\u00f4\u017ee telu umo\u017eni\u0165 lep\u0161ie vyu\u017ei\u0165 elastick\u00fa energiu vo svalov\u00fdch \u0161\u013each\u00e1ch a v\u00e4zoch, \u010d\u00edm sa zn\u00ed\u017ei potreba v\u00e4\u010d\u0161ieho mno\u017estva metabolickej energie. Predstavte si ho ako pru\u017einu. Pri ka\u017edom kroku sa va\u0161e nohy spr\u00e1vaj\u00fa ako pru\u017einy. R\u00fdchlej\u0161ie kroky m\u00f4\u017eu umo\u017eni\u0165 efekt\u00edvnej\u0161iu pr\u00e1cu va\u0161ich &#8222;pru\u017e\u00edn&#8220;, \u010d\u00edm sa \u0161etr\u00ed energia. Zauj\u00edmav\u00e9, v\u0161ak?<\/p>\n\n<p class=\"wp-block-paragraph\">Na druhej strane treba prizna\u0165, \u017ee na za\u010diatku, k\u00fdm si telo zvykne, je to n\u00e1ro\u010dnej\u0161ie na srdcov\u00fa frekvenciu a ventila\u010dn\u00fd syst\u00e9m. Ako to v\u0161ak b\u00fdva pri v\u0161etkom, \u010dasom, ke\u010f sa va\u0161e telo prisp\u00f4sob\u00ed novej technike pohybu, sa va\u0161a srdcov\u00e1 frekvencia \u010dasom vr\u00e1ti na p\u00f4vodn\u00e9 hodnoty, rovnako ako aj frekvencia d\u00fdchania.<\/p>\n\n<p class=\"wp-block-paragraph\">A ako n\u00e1jdete t\u00fa &#8222;magick\u00fa&#8220; kadenciu, ktor\u00e1 je pre v\u00e1s ide\u00e1lna? Tradi\u010dne sa uv\u00e1dza, \u017ee optim\u00e1lna kadencia pre v\u00e4\u010d\u0161inu be\u017ecov je pribli\u017ene 180 krokov za min\u00fatu. Je v\u0161ak d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee toto \u010d\u00edslo nie je univerz\u00e1lna hodnota. Ka\u017ed\u00fd be\u017eec je in\u00fd a ide\u00e1lna kadencia sa m\u00f4\u017ee l\u00ed\u0161i\u0165 v z\u00e1vislosti od mnoh\u00fdch faktorov vr\u00e1tane v\u00fd\u0161ky, hmotnosti, \u00farovne kond\u00edcie a be\u017eeckej hist\u00f3rie.<\/p>\n\n<p class=\"wp-block-paragraph\">Okrem toho zv\u00fd\u0161enie kadencie nemus\u00ed by\u0165 v\u017edy vhodn\u00e9. Pre niektor\u00fdch m\u00f4\u017ee by\u0165 zv\u00fd\u0161enie kadencie menej pohodln\u00e9 alebo prirodzen\u00e9. Preto je absol\u00fatne k\u013e\u00fa\u010dov\u00e9 experimentova\u0165 a pozorne sledova\u0165, ako sa c\u00edtite, ke\u010f upravujete svoju kadenciu. K\u013e\u00fa\u010dom je trpezlivos\u0165 a pravidelnos\u0165 tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\">Ako teda m\u00f4\u017eete za\u010da\u0165 svoju cestu k n\u00e1jdeniu ide\u00e1lnej kadencie? Za\u010dnite t\u00fdm, \u017ee si uvedom\u00edte alebo pou\u017eijete \u0161portov\u00e9 hodinky na meranie svojej aktu\u00e1lnej kadencie. Potom si stanovte cie\u013e a postupne sa k nemu dopracujte, ale v\u017edy s oh\u013eadom na to, ako sa va\u0161e telo c\u00edti. A nezabudnite, \u017ee zmeny by mali by\u0165 postupn\u00e9 a premyslen\u00e9. Ka\u017ed\u00e9 tri t\u00fd\u017edne pridajte k r\u00fdchlym alebo intenz\u00edvnym behom 5 krokov navy\u0161e. Pri pomal\u00fdch behoch udr\u017eujte n\u00edzku frekvenciu.<\/p>\n\n<p class=\"wp-block-paragraph\">Zv\u00e1\u017ete, \u017ee optimaliz\u00e1cia kadencie m\u00f4\u017ee by\u0165 spr\u00e1vnym smerom k efekt\u00edvnosti behu, ale je to cesta, ktor\u00e1 si vy\u017eaduje trpezlivos\u0165, pozornos\u0165 a ochotu experimentova\u0165 s t\u00fdm, \u010do v\u00e1m osobne najviac vyhovuje.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-techniky-jak-navysovat-kadenci-krok-za-krokem\"><strong>TECHNIKY Ako zv\u00fd\u0161i\u0165 kadenciu krok za krokom<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Teraz, ke\u010f u\u017e vieme, pre\u010do je kadencia d\u00f4le\u017eit\u00e1 a ako m\u00f4\u017ee ovplyvni\u0165 na\u0161u efektivitu a riziko zranenia, je \u010das pozrie\u0165 sa na to, ako ju m\u00f4\u017eeme prakticky zv\u00fd\u0161i\u0165. Tu je n\u00e1vod, ako dosiahnu\u0165 vy\u0161\u0161iu kadenciu bez zbyto\u010dnej bolesti a stresu.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Krok 1:<\/strong> <strong>Zmerajte si aktu\u00e1lnu frekvenciu<\/strong>. Toto je v\u00e1\u0161 v\u00fdchodiskov\u00fd bod. Pou\u017eite \u0161portov\u00e9 hodinky Garmin alebo Apple Watch a nastavte svoje metriky v d\u00e1tovom poli. Z\u00e1rove\u0148 nastavte bud\u00edk na spodnej strane<br\/>a horn\u00fa hranicu, v r\u00e1mci ktorej sa chcete pohybova\u0165.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Krok 2: Stanovte si cie\u013e a \u010dasov\u00fd pl\u00e1n, kedy chcete dosiahnu\u0165 zv\u00fd\u0161enie kadencie. <\/strong>Odborn\u00edci \u010dasto odpor\u00fa\u010daj\u00fa cie\u013eov\u00fa kadenciu okolo 180 krokov za min\u00fatu, ale nezabudnite, \u017ee ide\u00e1lna kadencia sa m\u00f4\u017ee u jednotliv\u00fdch \u013eud\u00ed l\u00ed\u0161i\u0165.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Krok 3: Postupn\u00e9 zvy\u0161ovanie. <\/strong>Neme\u0148te svoju kadenciu radik\u00e1lne a naraz. Za\u010dnite ho zvy\u0161ova\u0165 o 5 krokov a pred \u010fal\u0161\u00edm zv\u00fd\u0161en\u00edm ho udr\u017eiavajte na tejto \u00farovni aspo\u0148 tri t\u00fd\u017edne.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Krok 4: Pou\u017e\u00edvajte metron\u00f3m alebo hudobn\u00e9 pom\u00f4cky.<\/strong> Existuj\u00fa aplik\u00e1cie a n\u00e1stroje, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 nov\u00fd rytmus, prehr\u00e1va\u0165 zvuky alebo hudbu v rytme va\u0161ej cie\u013eovej kadencie.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Krok 5: Po\u010d\u00favajte svoje telo<\/strong>. Ak zvy\u0161ovanie kadencie sp\u00f4sobuje boles\u0165 alebo nepohodlie, je d\u00f4le\u017eit\u00e9 bra\u0165 to v\u00e1\u017ene a upravi\u0165 svoj pr\u00edstup.<\/p>\n\n<p class=\"wp-block-paragraph\">Tento postup je navrhnut\u00fd tak, aby bol \u010do najjednoduch\u0161\u00ed a najbezpe\u010dnej\u0161\u00ed. Nejde o to, ako r\u00fdchlo dok\u00e1\u017eete zv\u00fd\u0161i\u0165 kadenciu, ale o to, ako to dok\u00e1\u017eete robi\u0165 udr\u017eate\u013en\u00fdm a pohodln\u00fdm sp\u00f4sobom. Koniec koncov, cie\u013eom je be\u017ea\u0165 lep\u0161ie, nie r\u00fdchlej\u0161ie &#8211; a zv\u00fd\u0161enie kadencie je jedn\u00fdm zo sp\u00f4sobov, ako toho dosiahnu\u0165, nie cie\u013eom sam\u00fdm osebe.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-rady-a-upozorneni-pro-zvysovani-kadence\"><strong>Tipy a upozornenia na zv\u00fd\u0161enie kadencie<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Zv\u00fd\u0161enie kadencie m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako zlep\u0161i\u0165 efektivitu behu a zn\u00ed\u017ei\u0165 riziko zranenia. Ako pri ka\u017edej zmene v\u0161ak mus\u00edte postupova\u0165 opatrne a informovane. Tu je nieko\u013eko tipov a upozornen\u00ed, ktor\u00e9 by v\u00e1m mali pom\u00f4c\u0165 \u00faspe\u0161ne vst\u00fapi\u0165 do tohto procesu s otvoren\u00fdmi o\u010dami.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Rada 1: Bu\u010fte trpezliv\u00ed.<\/strong> Zvy\u0161ovanie kadencie je dlhodob\u00fd proces. Nepon\u00e1h\u013eajte sa a dajte telu \u010das, aby sa prisp\u00f4sobilo nov\u00e9mu be\u017eeck\u00e9mu \u0161t\u00fdlu.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Rada 2: Kvalita nad kvantitou.<\/strong> Zamerajte sa na udr\u017eiavanie vy\u0161\u0161ej kadencie na krat\u0161\u00edch vzdialenostiach a postupne ju zvy\u0161ujte, namiesto toho, aby ste sa sna\u017eili hne\u010f be\u017ea\u0165 dlh\u00e9 vzdialenosti s novou kadenciou. Ak je va\u0161ou normou 10 km, za\u010dnite na 3 t\u00fd\u017ed\u0148och, potom pridajte \u010fal\u0161ie dva na rovnak\u00fd cyklus a takto pokra\u010dujte, k\u00fdm nedosiahnete 10 km.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Tip 3: Po\u010d\u00favajte svoje telo. <\/strong>Ak pri zvy\u0161ovan\u00ed kadencie poci\u0165ujete boles\u0165 alebo nepohodlie, je to sign\u00e1l, \u017ee by ste mali spomali\u0165 a mo\u017eno sa o zmen\u00e1ch poradi\u0165 s lek\u00e1rom alebo fyzioterapeutom.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Tip 4: U\u017eite si to.<\/strong> Zmena kadencie by mala zlep\u0161i\u0165 v\u00e1\u0161 beh, nie ho komplikova\u0165. Ak sa v\u00e1m nov\u00e1 kadencia nezd\u00e1 prirodzen\u00e1, je mo\u017en\u00e9, \u017ee ste ju zv\u00fd\u0161ili pr\u00edli\u0161 r\u00fdchlo alebo v\u00e1m jednoducho nevyhovuje.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Pozn\u00e1mka: Zvy\u0161ovanie kadencie m\u00f4\u017ee znamena\u0165 zmenu be\u017eeckej formy k hor\u0161iemu. M\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 pou\u017e\u00edvan\u00edm in\u00fdch svalov\u00fdch skup\u00edn, ako ste podvedome pou\u017e\u00edvali. To spo\u010diatku vedie k pocitu nepohodlia alebo miernej bolesti svalov a \u00fanavy.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-a-konecna-rada\"><strong>A posledn\u00e1 rada?<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Bu\u010fte k sebe l\u00e1skav\u00ed. Zmena techniky behu vr\u00e1tane kadencie je ve\u013ek\u00fdm krokom. Niekedy m\u00f4\u017ee by\u0165 frustruj\u00face, ke\u010f nevid\u00edte okam\u017eit\u00e9 v\u00fdsledky, ale d\u00f4le\u017eit\u00e9 je zachova\u0165 si pozit\u00edvny pr\u00edstup, vytrva\u0165<br\/>a uvedomte si, \u017ee v\u00fdsledky sa dostavia!<\/p>\n\n<p class=\"wp-block-paragraph\">Beh je o radosti z pohybu a o ceste, na ktorej sme, nielen o cie\u013eovej \u010diare. Starajte sa teda o svoje telo, behajte inteligentne a u\u017e\u00edvajte si ka\u017ed\u00fd krok na svojej be\u017eeckej ceste &#8211; bez oh\u013eadu na va\u0161u kadenciu.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-pokracuj-dal\">Pokra\u010dujte:<\/h2>\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.bezec.eu\/sk\/kadencia-180-hudobny-sprievod-pre-dokonale-tempo\/\">Kadencia 180: Hudobn\u00fd sprievod pre dokonal\u00e9 tempo<\/a><\/strong><br\/><strong><a href=\"https:\/\/www.bezec.eu\/sk\/magicka-hodnota-180-vyhody-optimalnej-kadencie\/\">Magick\u00e1 hodnota 180: V\u00fdhody optim\u00e1lnej kadencie <\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beh je umenie. Nielen fyzick\u00e9 schopnosti a vytrvalos\u0165, ale aj technika a pochopenie vlastn\u00e9ho tela zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu pri efekt\u00edvnom a bezpe\u010dnom behu. Z\u00e1kladom tejto be\u017eeckej symf\u00f3nie je kadencia behu &#8211; po\u010det krokov, ktor\u00e9 urob\u00edme za min\u00fatu. Toto magick\u00e9 \u010d\u00edslo, ktor\u00e9 m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 n\u00e1\u0161 v\u00fdkon, r\u00fdchlos\u0165a celkov\u00fd z\u00e1\u017eitok z behu je \u010dasto prehliadan\u00fd, hoci [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77260,"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":[1930],"tags":[1928],"class_list":["post-77591","post","type-post","status-publish","format-standard","has-post-thumbnail","category-teoria-behu","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>Kadencia behu alebo Objavte tajomstvo zlat\u00e9ho gr\u00e1lu be\u017eca - tajomstvo \u010d\u00edsla 180 (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\/kadencia-behu-alebo-objavte-tajomstvo-zlateho-gralu-bezca-tajomstvo-cisla-180-b-premium\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kadencia behu alebo Objavte tajomstvo zlat\u00e9ho gr\u00e1lu be\u017eca - tajomstvo \u010d\u00edsla 180 (B+ premium)\" \/>\n<meta property=\"og:description\" content=\"Beh je umenie. 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