{"id":77687,"date":"2023-11-24T06:00:00","date_gmt":"2023-11-24T05:00:00","guid":{"rendered":"https:\/\/www.bezec.eu\/posunte-svoje-limity-zvyste-svoju-vytrvalost-o-40-pomocou-techniky-51\/"},"modified":"2023-11-26T19:38:24","modified_gmt":"2023-11-26T18:38:24","slug":"posunte-svoje-limity-zvyste-svoju-vytrvalost-o-40-pomocou-techniky-51","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/posunte-svoje-limity-zvyste-svoju-vytrvalost-o-40-pomocou-techniky-51\/","title":{"rendered":"&#8222;Posu\u0148te svoje limity: zv\u00fd\u0161te svoju vytrvalos\u0165 o 40 % pomocou techniky 5:1!&#8220;"},"content":{"rendered":"\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"h-trenujes-vytrvalost-pouzij-techniku-5-1\">Tr\u00e9nujete na vytrvalos\u0165? Pou\u017e\u00edvajte techniku 5:1!<\/h2>\n\n<p class=\"wp-block-paragraph\">Predstavte si svoju ide\u00e1lnu fyzick\u00fa kond\u00edciu. Nech ste v akejko\u013evek kond\u00edcii, budovanie vytrvalosti si vy\u017eaduje \u010das a trpezlivos\u0165. M\u00f4\u017ee sa zda\u0165, \u017ee viac je lep\u0161ie, ale v pr\u00edpade behu to neplat\u00ed. Pr\u00edli\u0161 ve\u013ea a pr\u00edli\u0161 skoro zvy\u010dajne vedie k zraneniu. Preto je d\u00f4le\u017eit\u00e9 pam\u00e4ta\u0165 na to, \u017ee zvy\u0161ovanie objemu alebo intenzity tr\u00e9ningu je najlep\u0161ie po troch t\u00fd\u017ed\u0148och rovnak\u00e9ho tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\">Po tomto obdob\u00ed je va\u0161e telo prisp\u00f4soben\u00e9 ortopedickej z\u00e1\u0165a\u017ei a m\u00f4\u017eete zv\u00fd\u0161i\u0165 o 10 %. Po dosiahnut\u00ed vzdialenosti 10 km je v\u0161ak potrebn\u00e9 zv\u00fd\u0161i\u0165 vzdialenos\u0165 individu\u00e1lne a prisp\u00f4sobi\u0165 ju va\u0161im osobn\u00fdm cie\u013eom.<\/p>\n\n<p class=\"wp-block-paragraph\">Pred \u0161tvrt\u00fdm t\u00fd\u017ed\u0148om zv\u00fd\u0161enia zn\u00ed\u017ete objem tr\u00e9ningu na \u00farove\u0148 predch\u00e1dzaj\u00faceho mesiaca. Va\u0161e telo si tak odd\u00fdchne. V nasleduj\u00facom t\u00fd\u017edni potom zintenz\u00edvnite tr\u00e9ning pod\u013ea odpor\u00fa\u010dan\u00ed v predch\u00e1dzaj\u00facom odseku.<\/p>\n\n<p class=\"wp-block-paragraph\">Jednou z najlep\u0161\u00edch techn\u00edk vytrvalostn\u00e9ho tr\u00e9ningu je technika behu 5:1. V\u010faka tejto technike dok\u00e1\u017eete pri rovnakej n\u00e1mahe zabehn\u00fa\u0165 a\u017e o 40 % viac, ale nebudete sa c\u00edti\u0165 unaven\u00ed ani vy\u010derpan\u00ed. Ako t\u00e1to technika funguje? Je to skvel\u00e1 mo\u017enos\u0165 regener\u00e1cie po\u010das tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\">Prv\u00fdch 5 min\u00fat be\u017e\u00edte do 75 % svojej maxim\u00e1lnej TF, \u010fal\u0161iu min\u00fatu svi\u017ene kr\u00e1\u010date do 60-65 % maxim\u00e1lnej TF a potom op\u00e4\u0165 5 min\u00fat be\u017e\u00edte. Po\u010det opakovan\u00ed z\u00e1vis\u00ed od \u00farovne va\u0161ej kond\u00edcie. Ak ste nikdy nebehali pod\u013ea tepovej frekvencie, mo\u017eno v\u00e1s prekvap\u00ed, ako pomaly mus\u00edte be\u017ea\u0165, aby ste si udr\u017eali tento limit. Ale nebojte sa, je to \u00faplne norm\u00e1lne.<\/p>\n\n<p class=\"wp-block-paragraph\">Pribli\u017ene po 2 mesiacoch tr\u00e9ningu budete schopn\u00ed zlep\u0161i\u0165 svoje tempo a\u017e o 2 min\u00faty na kilometer. Po\u010das 6 t\u00fd\u017ed\u0148ov tr\u00e9ningu sa nau\u010d\u00edte, ako r\u00fdchlo sa va\u0161a srdcov\u00e1 frekvencia po z\u00e1\u0165a\u017ei upokoj\u00ed &#8211; je to skuto\u010dn\u00fd ukazovate\u013e va\u0161ej kond\u00edcie a tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\">Nez\u00fafajte, nebudete musie\u0165 be\u017ea\u0165 pomaly nav\u017edy. T\u00e1to technika v\u00e1s nau\u010d\u00ed, ako va\u0161e telo funguje a ako ho m\u00f4\u017eete vyu\u017ei\u0165 na zlep\u0161enie svojej kond\u00edcie. Je to skvel\u00fd sp\u00f4sob, ako si vybudova\u0165 pevn\u00e9 z\u00e1klady pre bud\u00face \u0161kolenia.<\/p>\n\n<p class=\"wp-block-paragraph\">Kombin\u00e1ciou tohto typu behu s technikou 180 Dr. Phila Maffetoneho dosiahnete e\u0161te lep\u0161ie v\u00fdsledky. T\u00e1to technika v\u00e1m pom\u00f4\u017ee efekt\u00edvne budova\u0165 aer\u00f3bnu vytrvalos\u0165 a len podpor\u00ed va\u0161u cestu k lep\u0161ej kond\u00edcii.<\/p>\n\n<p class=\"wp-block-paragraph\">A nezabudnite, \u017ee va\u0161a cesta k zdraviu a kond\u00edcii je individu\u00e1lna. Bu\u010fte trpezliv\u00ed, po\u010d\u00favajte svoje telo a u\u017e\u00edvajte si ka\u017ed\u00fd krok na ceste k lep\u0161ej kond\u00edcii. V\u00e1\u0161 \u00faspech je u\u017e za rohom. \u010co by ste povedali na to, keby ste za\u010dali dnes?<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>A nakoniec, ke\u010f vyjdete von a za\u010dnete beha\u0165 touto technikou, nezabudnite sa pochv\u00e1li\u0165! Na behanie m\u00f4\u017eete by\u0165 hrd\u00ed a va\u0161e \u00fasilie si zasl\u00fa\u017ei oslavu. Po skon\u010den\u00ed tr\u00e9ningu sa o svoj \u00faspech pode\u013ete na soci\u00e1lnych sie\u0165ach s hashtagom #beham5ku1. Pripoj\u00edte sa k rast\u00facej komunite \u010fal\u0161\u00edch be\u017ek\u00fd\u0148, ktor\u00e9 v\u00e1s bud\u00fa podporova\u0165 a motivova\u0165.<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Ak e\u0161te nie ste \u010dlenom, pridajte sa k n\u00e1m v skupin\u00e1ch &#8222;Be\u017eec+&#8220; a &#8222;Be\u017ekyn\u011b+&#8220; na Facebooku. S\u00fa to \u00fa\u017easn\u00e9 be\u017eeck\u00e9 komunity, v ktor\u00fdch m\u00f4\u017eete n\u00e1js\u0165 ve\u013ea in\u0161pir\u00e1cie, podpory a r\u00e1d od ostatn\u00fdch, ktor\u00ed zdie\u013eaj\u00fa va\u0161u v\u00e1\u0161e\u0148 pre beh.<\/p>\n\n<p class=\"wp-block-paragraph\">Tak vsta\u0148te, obujte si tenisky a cho\u010fte na to! V\u00e1\u0161 be\u017eeck\u00fd pr\u00edbeh sa pr\u00e1ve za\u010d\u00edna a my sa u\u017e teraz te\u0161\u00edme na jeho zdie\u013eanie s hashtagom <strong>#beham5ku1<\/strong>. Majte na pam\u00e4ti, \u017ee ka\u017ed\u00fd krok, ktor\u00fd urob\u00edte, v\u00e1s pos\u00fava bli\u017e\u0161ie k va\u0161im cie\u013eom. Bu\u010fte na seba hrd\u00ed a na to, ako \u010faleko ste sa dostali. A nezabudnite sa s nami podeli\u0165 o svoj \u00faspech!<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-alternativni-zpusob-jak-zjistit-vasi-nejlepsi-aerobni-zonu-pro-budovani-vytrvalosti\">Alternat\u00edvny sp\u00f4sob, ako zisti\u0165 svoju najlep\u0161iu aer\u00f3bnu z\u00f3nu na budovanie vytrvalosti.<\/h2>\n\n<p class=\"wp-block-paragraph\">Ak nie ste \u00faplne presved\u010den\u00ed o absolvovan\u00ed z\u00e1\u0165a\u017eov\u00e9ho testu alebo m\u00e1te pochybnosti o<strong> vzorci 220<\/strong>, m\u00e1me pre v\u00e1s alternat\u00edvu. Ide o met\u00f3du jedn\u00e9ho z najv\u00e4\u010d\u0161\u00edch odborn\u00edkov v oblasti aer\u00f3bnej vytrvalosti, Dr. Phila Maffetoneho, a jeho svetozn\u00e1mej a <strong>uzn\u00e1vanej techniky 180<\/strong>. Ak skombinujete beh <strong>5:1<\/strong> s <strong>technikou 180, z\u00edskate naj\u00fa\u010dinnej\u0161\u00ed n\u00e1stroj na rozvoj aer\u00f3bnej vytrvalosti<\/strong>.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-pri-zavode-rychle-pri-treninku-pomalu\"><b>R\u00fdchly v pretekoch, pomal\u00fd v tr\u00e9ningu<\/b><\/h2>\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00ednaj\u00faci be\u017eci \u010delia mnoh\u00fdm v\u00fdzvam a musia ich starostlivo zvl\u00e1da\u0165. Jednou z najv\u00e4\u010d\u0161\u00edch ch\u00fdb je za\u010da\u0165 r\u00fdchlo a sna\u017ei\u0165 sa be\u017ea\u0165 \u010do najr\u00fdchlej\u0161ie. Vezmime to v\u0161ak od za\u010diatku. Pri vstupe do sveta behu je d\u00f4le\u017eit\u00e9 pochopi\u0165, \u017ee r\u00fdchlos\u0165 si treba \u0161etri\u0165 na preteky. Toto pravidlo plat\u00ed najm\u00e4 pre t\u00fdch, ktor\u00ed pr\u00e1ve objavuj\u00fa svoju l\u00e1sku k behu.<\/p>\n\n<p class=\"wp-block-paragraph\">Pr\u00edli\u0161 intenz\u00edvny r\u00fdchlostn\u00fd tr\u00e9ning zaveden\u00fd pr\u00edli\u0161 skoro m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na rozvoj vytrvalosti. A pre\u010do je to tak? Preto\u017ee v\u00f4bec nebe\u017e\u00edte v aer\u00f3bnej z\u00f3ne, ale v anaer\u00f3bnej, \u010do vedie k produkcii lakt\u00e1tu. Namiesto toho, aby ste posilnili svoje srdce a zlep\u0161ili schopnos\u0165 prij\u00edma\u0165 a vyu\u017e\u00edva\u0165 kysl\u00edk, riskujete vy\u010derpanie a pre\u0165a\u017eenie.<\/p>\n\n<p class=\"wp-block-paragraph\">Zranenia bud\u00fa menej pravdepodobn\u00e9 aj vtedy, ak si osvoj\u00edte strat\u00e9giu, ktor\u00e1 sa na za\u010diatku va\u0161ej be\u017eeckej cesty zameria na dlh\u0161ie a pomal\u0161ie behy. Tieto &#8220; pokojn\u00e9 &#8220; behy v\u00e1m umo\u017enia tzv. navykn\u00fa\u0165 nohy &#8211; posilni\u0165 svaly a \u0161\u013eachy a zv\u00fd\u0161i\u0165 odolnos\u0165 vo\u010di zraneniam.<\/p>\n\n<p class=\"wp-block-paragraph\">M\u00f4\u017ee to by\u0165 l\u00e1kav\u00e9, ale pam\u00e4tajte, \u017ee v\u00e4\u010d\u0161inu tr\u00e9ningov\u00fdch behov by ste mali absolvova\u0165 r\u00fdchlos\u0165ou zodpovedaj\u00facou pribli\u017ene 80 % r\u00fdchlosti va\u0161ich pretekov na dan\u00fa vzdialenos\u0165 alebo do 75 % maxim\u00e1lnej TF. \u010co to znamen\u00e1? Ak je va\u0161e priemern\u00e9 tempo pretekov napr. 5:00\/km na 10 km trati, mali by ste be\u017ea\u0165 tr\u00e9ningov\u00fdch 10 km tempom mierne nad 6:25\/km.<\/p>\n\n<p class=\"wp-block-paragraph\">Ak ste sa nez\u00fa\u010dastnili \u017eiadnych pretekov na 10 km, a preto nepozn\u00e1te svoju pretek\u00e1rsku r\u00fdchlos\u0165, mali by ste sa sna\u017ei\u0165 be\u017ea\u0165 svi\u017ene, ale tak, aby va\u0161a TF nepresiahla 75 % TF Max a aby ste mohli bez probl\u00e9mov hovori\u0165 dlh\u00e9 vety. To znamen\u00e1, \u017ee by ste mali by\u0165 schopn\u00ed vies\u0165 rozhovor po\u010das behu so zadr\u017ean\u00fdm dychom. Tento test sa naz\u00fdva &#8222;hovoriaci test&#8220; a je skvel\u00fdm sp\u00f4sobom, ako zisti\u0165, \u010di ste v aer\u00f3bnej z\u00f3ne.<\/p>\n\n<p class=\"wp-block-paragraph\">Nezabudnite, \u017ee r\u00fdchlos\u0165 je na preteky, pomal\u00fd a rovnomern\u00fd beh je na tr\u00e9ning. Pom\u00f4\u017ee v\u00e1m to vybudova\u0165 siln\u00e9 a zdrav\u00e9 telo pripraven\u00e9 na v\u00fdzvy, ktor\u00e9 beh prin\u00e1\u0161a. D\u00f4le\u017eit\u00e9 je, aby v\u00e1s to bavilo, beh by mal by\u0165 z\u00e1bavou, nie pr\u00e1cou. Ak si tieto z\u00e1sady zapam\u00e4t\u00e1te a budete sa ich dr\u017ea\u0165, m\u00f4\u017eete sa te\u0161i\u0165 na dlh\u00fa a \u0161\u0165astn\u00fa be\u017eeck\u00fa kari\u00e9ru. Beh je cesta, nie cie\u013e, tak si ju u\u017e\u00edvajte!<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-rychle-pri-zavode-i-treninku-trenujte-negativni-split\"><b>R\u00fdchly v pretekoch a tr\u00e9ningu<\/b> &#8211; tr\u00e9nujte negat\u00edvny SPLIT<\/h2>\n\n<p class=\"wp-block-paragraph\">Po z\u00edskan\u00ed pevn\u00e9ho z\u00e1kladu vytrvalosti a sily je \u010das zlep\u0161i\u0165 techniku a tempo. Po nieko\u013ek\u00fdch mesiacoch systematick\u00e9ho a d\u00f4sledn\u00e9ho tr\u00e9ningu m\u00f4\u017eete za\u010da\u0165 prisp\u00f4sobova\u0165 svoje telo novej \u00farovni n\u00e1ro\u010dnosti. Ako? Ak budete beha\u0165 posledn\u00e9 \u00faseky najdlh\u0161ieho behu v t\u00fd\u017edni, budete be\u017ea\u0165 r\u00fdchlej\u0161ie. Mo\u017eno aj do pretek\u00e1rskeho tempa, ak sa na to c\u00edtite.<\/p>\n\n<p class=\"wp-block-paragraph\">Toto postupn\u00e9 zvy\u0161ovanie tempa v poslednej \u010dasti tr\u00e9ningov\u00e9ho behu je skvel\u00fd sp\u00f4sob, ako si zvykn\u00fa\u0165 na po\u017eiadavky pretek\u00e1rskeho tempa. Z\u00e1rove\u0148 pom\u00e1ha posilni\u0165 telo a myse\u013e na v\u00fdzvy, ktor\u00e9 prich\u00e1dzaj\u00fa s koncom pretekov.<\/p>\n\n<p class=\"wp-block-paragraph\">Posledn\u00fa \u0161tvrtinu vzdialenosti sa sna\u017ete be\u017ea\u0165 tak, aby ste postupne zvy\u0161ovali r\u00fdchlos\u0165 a dosiahli pretek\u00e1rsku r\u00fdchlos\u0165. Ale pozor! K\u013e\u00fa\u010dov\u00fdm aspektom tohto pravidla je, \u017ee na konci by ste nemali skolabova\u0165 z vy\u010derpania. Naopak, cie\u013eom je be\u017ea\u0165 dostato\u010dne r\u00fdchlo, aby va\u0161e telo a myse\u013e za\u010dali ch\u00e1pa\u0165, \u010do sa od nich o\u010dak\u00e1va, ke\u010f sa dostan\u00fa do z\u00e1vere\u010dnej f\u00e1zy pretekov. Je to tr\u00e9ning pre telo a myse\u013e, aby sa prisp\u00f4sobili a nau\u010dili zvl\u00e1da\u0165 stres a v\u00fdzvy spojen\u00e9 s behom.<\/p>\n\n<p class=\"wp-block-paragraph\">Jedn\u00fdm z k\u013e\u00fa\u010dov k \u00faspechu v be\u017eeck\u00fdch pretekoch je schopnos\u0165 be\u017ea\u0165 druh\u00fa polovicu pretekov r\u00fdchlej\u0161ie ako prv\u00fa. T\u00e1to taktika sa naz\u00fdva &#8222;negat\u00edvny split&#8220;. \u010co to znamen\u00e1? <strong>Jednoducho povedan\u00e9, znamen\u00e1 to, \u017ee va\u0161e tempo sa po\u010das pretekov zvy\u0161uje, nie zni\u017euje<\/strong>. Be\u017eci, ktor\u00ed to dok\u00e1\u017eu, \u010dasto dosahuj\u00fa v\u00ed\u0165azstv\u00e1 alebo najlep\u0161ie umiestnenia.<\/p>\n\n<p class=\"wp-block-paragraph\">Negat\u00edvny split je d\u00f4kazom spr\u00e1vneho rozlo\u017eenia energie a efekt\u00edvneho tempa. Je prejavom sebakontroly, strat\u00e9gie a pochopenia vlastn\u00e9ho tela a jeho schopnost\u00ed. Je to tie\u017e d\u00f4kaz, \u017ee ste svoje telo \u00faspe\u0161ne prisp\u00f4sobili po\u017eiadavk\u00e1m pretek\u00e1rskeho tempa.<\/p>\n\n<p class=\"wp-block-paragraph\">Nezabudnite, \u017ee beh je cesta. Je to o rozvoji, raste a zlep\u0161ovan\u00ed. A ka\u017ed\u00fd krok vpred, nech je akoko\u013evek ve\u013ek\u00fd alebo mal\u00fd, je d\u00f4vodom na rados\u0165. U\u017e\u00edvajte si ka\u017ed\u00fd tr\u00e9ning, ka\u017ed\u00e9 preteky a ka\u017ed\u00fd moment na trati. Preto\u017ee pr\u00e1ve v t\u00fdchto mal\u00fdch chv\u00ed\u013each \u00fasilia, potu a odhodlania sa rodia ve\u013ek\u00e9 \u00faspechy.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-posunujte-svuj-laktatovy-prah\"><b>Posu\u0148te svoj lakt\u00e1tov\u00fd prah<\/b><\/h2>\n\n<p class=\"wp-block-paragraph\">Tempov\u00fd beh je k\u013e\u00fa\u010dov\u00fdm prvkom tr\u00e9ningov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho be\u017eca. T\u00e1to forma tr\u00e9ningu sa niekedy naz\u00fdva aj prahov\u00fd beh a zvy\u010dajne sa vykon\u00e1va v tempe, ktor\u00e9 je niekde medzi tr\u00e9ningovou a pretek\u00e1rskou r\u00fdchlos\u0165ou. Je to v podstate r\u00fdchlos\u0165, ktor\u00fa by ste mohli udr\u017ea\u0165 pribli\u017ene 20 a\u017e 40 min\u00fat bez toho, aby ste sa c\u00edtili \u00faplne vy\u010derpan\u00ed.<\/p>\n\n<p class=\"wp-block-paragraph\">Pravidl\u00e1 s\u00fa pomerne jednoduch\u00e9, ale ich \u00fa\u010dinky m\u00f4\u017eu by\u0165 obrovsk\u00e9. Na za\u010diatok by ste mali raz t\u00fd\u017edenne absolvova\u0165 tempov\u00fd beh. A na \u010do by ste sa mali zamera\u0165? Na za\u010diatku by v\u00e1\u0161 tempov\u00fd beh mal trva\u0165 pribli\u017ene 20 min\u00fat a mali by ste be\u017ea\u0165 tempom, ktor\u00e9 je pribli\u017ene o 15 sek\u00fand pomal\u0161ie ako va\u0161e pretek\u00e1rske tempo na 10 km.<\/p>\n\n<p class=\"wp-block-paragraph\">Ak nepozn\u00e1te svoju pretek\u00e1rsku r\u00fdchlos\u0165 na 10 km, zamerajte sa na beh, ktor\u00fd je ve\u013emi r\u00fdchly, ale z\u00e1rove\u0148 tak\u00fd, ktor\u00fd by ste mohli udr\u017ea\u0165 stabilne po\u010das cel\u00e9ho 10 km. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee tempo by malo by\u0165 v\u00fdzvou, ale nie takou, ktor\u00e1 v\u00e1s vy\u010derp\u00e1 pred koncom tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd t\u00fd\u017ede\u0148 sa sna\u017ete o nie\u010do viac. Mysl\u00edm t\u00fdm, \u017ee by ste mali ka\u017ed\u00fd t\u00fd\u017ede\u0148 prida\u0165 pribli\u017ene 5 min\u00fat k d\u013a\u017eke svojho tempov\u00e9ho behu. Pom\u00f4\u017ee v\u00e1m to postupne zvy\u0161ova\u0165 vytrvalos\u0165 a z\u00e1rove\u0148 v\u00e1s to priprav\u00ed na r\u00fdchlej\u0161\u00ed a dlh\u0161\u00ed beh.<\/p>\n\n<p class=\"wp-block-paragraph\">Po\u010das tohto tr\u00e9ningov\u00e9ho obdobia je tie\u017e d\u00f4le\u017eit\u00e9 pam\u00e4ta\u0165 na to, \u017ee potrebujete dostatok \u010dasu na odpo\u010dinok. To znamen\u00e1, \u017ee by ste mali ma\u0165 jeden \u013eah\u0161\u00ed de\u0148 pred a jeden po tempovom behu. \u013dah\u0161ie dni m\u00f4\u017eu zah\u0155\u0148a\u0165 pokojn\u00fd beh, prech\u00e1dzky, jogu alebo in\u00fa formu \u013eahk\u00e9ho cvi\u010denia, ktor\u00e9 v\u00e1m pom\u00f4\u017ee zotavi\u0165 sa.<\/p>\n\n<p class=\"wp-block-paragraph\">A nezabudnite, \u017ee cie\u013eom t\u00fdchto tempov\u00fdch behov nie je len zlep\u0161i\u0165 va\u0161u r\u00fdchlos\u0165 a vytrvalos\u0165, ale aj nau\u010di\u0165 v\u00e1s efekt\u00edvne riadi\u0165 tempo a energiu. Pam\u00e4tajte, \u017ee ka\u017ed\u00fd tr\u00e9ning je cestou k lep\u0161iemu behu. Beh nie je len o tom, ako r\u00fdchlo dok\u00e1\u017eete be\u017ea\u0165, ale aj o tom, ako efekt\u00edvne dok\u00e1\u017eete vyu\u017e\u00edva\u0165 svoju energiu a ako dobre rozumiete svojmu telu.<\/p>\n\n<p class=\"wp-block-paragraph\">V tomto procese m\u00f4\u017ee vznikn\u00fa\u0165 nieko\u013eko probl\u00e9mov. M\u00f4\u017eu sa vyskytn\u00fa\u0165 dni, ke\u010f sa budete c\u00edti\u0165 unaven\u00ed alebo nebudete ma\u0165 chu\u0165 beha\u0165. Ale aj tieto dni s\u00fa s\u00fa\u010das\u0165ou cesty. V t\u00fdchto d\u0148och sa u\u010d\u00edte odolnosti, sile a odhodlaniu. Preto sa dr\u017ete svojho pl\u00e1nu a verte si. Ste silnej\u0161\u00ed, ako si mysl\u00edte!<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-hop-hop-hop\"><b>Hop, hop, hop, hop, hop<\/b><\/h2>\n\n<p class=\"wp-block-paragraph\">Plyometrick\u00fd tr\u00e9ning, tr\u00e9ning zalo\u017een\u00fd na r\u00fdchlych a v\u00fdbu\u0161n\u00fdch cvi\u010deniach, je neocenite\u013enou s\u00fa\u010das\u0165ou tr\u00e9ningov\u00e9ho pl\u00e1nu mnoh\u00fdch elitn\u00fdch be\u017ecov. Tento typ tr\u00e9ningu pom\u00e1ha zvy\u0161ova\u0165 silu a r\u00fdchlos\u0165, \u010do m\u00f4\u017ee zlep\u0161i\u0165 r\u00fdchlos\u0165 kroku a \u010das, ktor\u00fd nohy pri behu str\u00e1via na zemi.<\/p>\n\n<p class=\"wp-block-paragraph\">Predstavte si, ak\u00e9 by to bolo, keby sa va\u0161e nohy mohli dotkn\u00fa\u0165 zeme a okam\u017eite sa od nej odrazi\u0165 ako od pru\u017einy. To je v podstate cie\u013eom plyometrick\u00e9ho tr\u00e9ningu &#8211; aby va\u0161e nohy boli silnej\u0161ie a v\u00fdbu\u0161nej\u0161ie.<\/p>\n\n<p class=\"wp-block-paragraph\">Ako za\u010da\u0165? Po ka\u017edom vo\u013enom alebo regenera\u010dnom behu zara\u010fte do tr\u00e9ningu sedem 20-metrov\u00fdch \u00fasekov. Tieto \u00faseky be\u017ete najkrat\u0161\u00edm a najr\u00fdchlej\u0161\u00edm tempom, ak\u00e9ho ste schopn\u00ed. D\u00f4raz kladte na r\u00fdchle zdvihnutie n\u00f4h hne\u010f, ako sa dotkn\u00fa zeme. Napumpujte ruky a s\u00fastre\u010fte sa na techniku. Medzi jednotliv\u00fdmi \u010das\u0165ami si urobte prest\u00e1vku na odpo\u010dinok a regener\u00e1ciu.<\/p>\n\n<p class=\"wp-block-paragraph\">Plyometrick\u00fd tr\u00e9ning v\u0161ak nie je len o behu. Alternat\u00edvnou formou tohto tr\u00e9ningu je sk\u00e1kanie na jednej nohe. Raz t\u00fd\u017edenne cvi\u010dte p\u00e4\u0165 min\u00fat sk\u00e1kanie najprv na jednej a potom na druhej nohe. Je v\u0161ak d\u00f4le\u017eit\u00e9 sk\u00e1ka\u0165 v\u017edy na m\u00e4kkom povrchu, aby sa minimalizovalo riziko zranenia.<\/p>\n\n<p class=\"wp-block-paragraph\">Jednou z najlep\u0161\u00edch vec\u00ed na plyometrickom tr\u00e9ningu je, \u017ee nevy\u017eaduje \u017eiadne \u0161peci\u00e1lne vybavenie. M\u00f4\u017eete to robi\u0165 kdeko\u013evek &#8211; v parku, na atletickej dr\u00e1he, dokonca aj vo vlastnej z\u00e1hrade. V\u010faka tomu m\u00f4\u017eete tento tr\u00e9ning zaradi\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu bez toho, aby ste museli meni\u0165 svoju be\u017eeck\u00fa rutinu.<\/p>\n\n<p class=\"wp-block-paragraph\">Nezabudnite v\u0161ak, \u017ee plyometrick\u00fd tr\u00e9ning si rovnako ako ka\u017ed\u00fd in\u00fd typ tr\u00e9ningu vy\u017eaduje spr\u00e1vnu techniku a postupn\u00e9 zvy\u0161ovanie intenzity. Za\u010dnite pomaly a postupne zvy\u0161ujte intenzitu a frekvenciu. Je d\u00f4le\u017eit\u00e9, aby ste po\u010d\u00favali svoje telo a poskytli mu dostatok<\/p>\n\n<p class=\"wp-block-paragraph\">trochu \u010dasu na oddych a regener\u00e1ciu.<\/p>\n\n<p class=\"wp-block-paragraph\">Plyometrick\u00fd tr\u00e9ning m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00fd, ale aj ve\u013emi obohacuj\u00faci. Uvid\u00edte, ako sa v\u00e1m zlep\u0161\u00ed sila, r\u00fdchlos\u0165 a r\u00fdchlos\u0165 krokov. Ale najd\u00f4le\u017eitej\u0161ie je, \u017ee sa v\u00e1m zlep\u0161\u00ed beh. A to je cie\u013eom ka\u017ed\u00e9ho be\u017eca, v\u0161ak?<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-zaver\">Z\u00e1ver<\/h2>\n\n<p class=\"wp-block-paragraph\">V tomto \u010dl\u00e1nku sme sa spolo\u010dne vydali na cestu objavovania techn\u00edk a strat\u00e9gi\u00ed na efekt\u00edvne zlep\u0161enie be\u017eeck\u00e9ho v\u00fdkonu. Pre\u0161li sme si r\u00f4zne met\u00f3dy a tr\u00e9ningov\u00e9 tipy, od techniky behu 5:1 a\u017e po alternat\u00edvnu met\u00f3du 180, kde n\u00e1m uk\u00e1zali, ako spr\u00e1vne budova\u0165 aer\u00f3bnu vytrvalos\u0165. Hovorili sme aj o d\u00f4le\u017eitosti spr\u00e1vneho tr\u00e9ningov\u00e9ho tempa a o tom, ako ho optim\u00e1lne nastavi\u0165, aby ste maximalizovali svoj v\u00fdkon a minimalizovali riziko zranenia.<\/p>\n\n<p class=\"wp-block-paragraph\">Dozvedeli sme sa, ako m\u00f4\u017ee plyometrick\u00fd tr\u00e9ning pom\u00f4c\u0165 zlep\u0161i\u0165 na\u0161u v\u00fdbu\u0161n\u00fa silu a ako ho zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu. Tie\u017e sme sa podelili o tipy, ako zlep\u0161i\u0165 svoju r\u00fdchlos\u0165 a vytrvalos\u0165 prostredn\u00edctvom cielen\u00e9ho tr\u00e9ningu.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Radi by sme v\u00e1s pozvali na \u010fal\u0161ie u\u017eito\u010dn\u00e9 \u010dl\u00e1nky na na\u0161ej webovej str\u00e1nke www.bezec.eu, kde n\u00e1jdete bohat\u00fd arch\u00edv be\u017eeck\u00fdch \u010dl\u00e1nkov pln\u00fd tipov a r\u00e1d pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch be\u017ecov. Radi by sme v\u00e1s priv\u00edtali aj na na\u0161ich facebookov\u00fdch str\u00e1nkach Be\u017eec a Be\u017ekyn\u011b a v na\u0161ich skupin\u00e1ch Be\u017eec+ a Be\u017ekyn\u011b+, ktor\u00e9 patria medzi najlep\u0161ie be\u017eeck\u00e9 komunity na Facebooku.<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Budeme radi, ak sa s nami a ostatn\u00fdmi be\u017ecami podel\u00edte o svoje be\u017eeck\u00e9 \u00faspechy a sk\u00fasenosti. Pri zdie\u013ean\u00ed svojich pr\u00edspevkov na soci\u00e1lnych sie\u0165ach pou\u017e\u00edvajte hashtagy <strong>#bezecplus<\/strong> alebo <strong>#bezkyneplus, aby<\/strong> sme mohli sledova\u0165 a spolo\u010dne oslavova\u0165 va\u0161e \u00faspechy. Te\u0161\u00edme sa na va\u0161e pr\u00edspevky a \u017eel\u00e1me v\u00e1m ve\u013ea \u00faspechov na va\u0161ej be\u017eeckej ceste.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9nujete na vytrvalos\u0165? Pou\u017e\u00edvajte techniku 5:1! Predstavte si svoju ide\u00e1lnu fyzick\u00fa kond\u00edciu. Nech ste v akejko\u013evek kond\u00edcii, budovanie vytrvalosti si vy\u017eaduje \u010das a trpezlivos\u0165. M\u00f4\u017ee sa zda\u0165, \u017ee viac je lep\u0161ie, ale v pr\u00edpade behu to neplat\u00ed. Pr\u00edli\u0161 ve\u013ea a pr\u00edli\u0161 skoro zvy\u010dajne vedie k zraneniu. Preto je d\u00f4le\u017eit\u00e9 pam\u00e4ta\u0165 na to, \u017ee zvy\u0161ovanie objemu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77032,"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":[1940,1941],"tags":[1942,1943],"class_list":["post-77687","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pre-tych-ktori-potrebuju-plan","category-pre-zaujemcov-o-teoriu-behu","tag-premium-sk","tag-teoria-behu"],"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>&quot;Posu\u0148te svoje limity: zv\u00fd\u0161te svoju vytrvalos\u0165 o 40 % pomocou techniky 5:1!&quot; - bezec.eu<\/title>\n<meta name=\"description\" content=\"Ako tr\u00e9nujete be\u017eeck\u00fa vytrvalos\u0165 pomocou prelomovej techniky 5:1? \u010co t\u00e1to technika prin\u00e1\u0161a? Ako je mo\u017en\u00e9, \u017ee m\u00f4\u017eem be\u017ea\u0165 o 40 % \u010falej? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok!\" \/>\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\/posunte-svoje-limity-zvyste-svoju-vytrvalost-o-40-pomocou-techniky-51\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"&quot;Posu\u0148te svoje limity: zv\u00fd\u0161te svoju vytrvalos\u0165 o 40 % pomocou techniky 5:1!&quot;\" \/>\n<meta property=\"og:description\" content=\"Ako tr\u00e9nujete be\u017eeck\u00fa vytrvalos\u0165 pomocou prelomovej techniky 5:1? \u010co t\u00e1to technika prin\u00e1\u0161a? Ako je mo\u017en\u00e9, \u017ee m\u00f4\u017eem be\u017ea\u0165 o 40 % \u010falej? 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