{"id":78793,"date":"2024-02-18T05:00:00","date_gmt":"2024-02-18T04:00:00","guid":{"rendered":"https:\/\/www.bezec.eu\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/"},"modified":"2024-02-18T10:34:50","modified_gmt":"2024-02-18T09:34:50","slug":"ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/","title":{"rendered":"Ak vynech\u00e1te rozcvi\u010dku a ochladenie, riskujete zranenie!"},"content":{"rendered":"\n<p class=\"is-style-large has-medium-font-size wp-block-paragraph\">V\u0161etky tr\u00e9ningy by sa mali za\u010d\u00edna\u0165 &#8222;zahriat\u00edm&#8220; a kon\u010di\u0165 &#8222;ochladen\u00edm&#8220;, t. j. pr\u00edpravou tela na tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e a upokojen\u00edm tela po z\u00e1\u0165a\u017ei. Bohu\u017eia\u013e, ve\u013ek\u00e9 mno\u017estvo be\u017ecov a \u0161portovcov v\u0161eobecne to podce\u0148uje alebo dokonca ignoruje.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-proc-jsou-treninkove-faze-warm-up-a-cool-down-tak-dulezite\"><strong>Pre\u010do s\u00fa f\u00e1zy rozcvi\u010denia a ochladenia tak\u00e9 d\u00f4le\u017eit\u00e9?<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">Dobr\u00e1 rozcvi\u010dka roz\u0161\u00edri najm\u00e4 cievy, \u010do vedie k zv\u00fd\u0161en\u00e9mu prietoku krvi, \u010d\u00edm sa zv\u00fd\u0161i teplota svalov a zlep\u0161\u00ed ich pru\u017enos\u0165. Zn\u00ed\u017ei sa tak riziko natiahnutia a natiahnutia (alebo v hor\u0161om pr\u00edpade natrhnutia) svalu a zv\u00fd\u0161i sa ich pripravenos\u0165 na fyzick\u00fa z\u00e1\u0165a\u017e. Z\u00e1rove\u0148 sa mierne zv\u00fd\u0161i va\u0161a srdcov\u00e1 frekvencia, \u010d\u00edm sa minimalizuje stres, ktor\u00e9mu je srdce vystaven\u00e9 pri za\u010dat\u00ed fyzickej aktivity.<\/p>\n\n<p class=\"wp-block-paragraph\">Rovnako d\u00f4le\u017eit\u00e9 je postupn\u00e9 uvedenie organizmu do pokojovej f\u00e1zy (ochladenie &#8211; postupn\u00e9 zn\u00ed\u017eenie srdcovej frekvencie a krvn\u00e9ho tlaku) po tr\u00e9ningu. Pr\u00edli\u0161 r\u00fdchle &#8222;upokojenie&#8220; alebo r\u00fdchly pokles srdcovej frekvencie a krvn\u00e9ho tlaku m\u00f4\u017ee vies\u0165 k bolestiam hlavy at\u010f.<\/p>\n\n<p class=\"wp-block-paragraph\">Zahrievanie a ochladzovanie by malo trva\u0165 5 a\u017e 10 min\u00fat. Tento \u010das z\u00e1vis\u00ed od vonkaj\u0161ej teploty, intenzity za\u0165a\u017eenia a samozrejme od va\u0161ich fyzick\u00fdch parametrov! \u010c\u00edm intenz\u00edvnej\u0161ie je v\u0161ak za\u0165a\u017eenie a \u010d\u00edm ni\u017e\u0161ia je teplota okolia, t\u00fdm dlh\u0161\u00ed by mal by\u0165 \u010das zahrievania.<\/p>\n\n<p class=\"wp-block-paragraph\">Nie je dobr\u00fd n\u00e1pad za\u010da\u0165 hne\u010f s na\u0165ahovac\u00edmi cvi\u010deniami bez rozcvi\u010dky, rovnako ako nie je dobr\u00fd n\u00e1pad za\u010da\u0165 hne\u010f s r\u00fdchlym behom! To nie je pravda. Najprv je potrebn\u00e9 vykon\u00e1va\u0165 5 &#8211; 10 min\u00fat aer\u00f3bnu aktivitu (v na\u0161om pr\u00edpade to m\u00f4\u017ee by\u0165 napr. r\u00fdchla ch\u00f4dza, klusanie), aby sa svaly uvo\u013enili a postupne zahriali! V ka\u017edom pr\u00edpade neodpor\u00fa\u010dam t\u00fato f\u00e1zu ur\u00fdchli\u0165, pr\u00e1ve naopak! Nezab\u00fadajte, \u017ee dokonal\u00e1 rozcvi\u010dka je ve\u013emi individu\u00e1lny proces. M\u00f4\u017eeme k nemu dospie\u0165 len na z\u00e1klade osobn\u00fdch sk\u00fasenost\u00ed a experimentov. Vysk\u00fa\u0161ajte to, \u010do je pre v\u00e1s najv\u00fdhodnej\u0161ie alebo \u010do najlep\u0161ie priprav\u00ed va\u0161e telo na fyzick\u00fa z\u00e1\u0165a\u017e.<\/p>\n\n<p class=\"wp-block-paragraph\">To ist\u00e9 odpor\u00fa\u010dam aj po tr\u00e9ningu &#8211; stre\u010ding a klusanie, pr\u00edpadne prech\u00e1dzky. Natiahnite si najm\u00e4 tie svalov\u00e9 partie, ktor\u00e9 boli po\u010das tr\u00e9ningu najviac nam\u00e1han\u00e9. Ak natiahnete tie \u010dasti, ktor\u00e9 boli za\u0165a\u017een\u00e9 menej alebo v\u00f4bec, neurob\u00edte chybu. Sk\u00f4r naopak!<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-zamerit-byste-se-meli-predevsim-na\"><b>Zamera\u0165 by ste sa mali najm\u00e4 na:<\/b><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>doln\u00e1 \u010das\u0165 chrbta &#8211; hoci sa to nezd\u00e1, chrb\u00e1t po\u010das be\u017eeck\u00e9ho tr\u00e9ningu ve\u013emi trp\u00ed a nedostato\u010dn\u00e9 na\u0165ahovanie chrbtov\u00fdch svalov m\u00f4\u017ee vies\u0165 k n\u00e1sledn\u00fdm bolestiam chrbta a zv\u00fd\u0161en\u00e9mu riziku po\u0161kodenia chrbtice<\/li>\n\n\n\n<li>krk &#8211; sedav\u00e9 zamestnanie, zl\u00e9 dr\u017eanie tela a zranenia \u010dasto sp\u00f4sobuj\u00fa nap\u00e4tie kr\u010dn\u00fdch svalov.<\/li>\n\n\n\n<li>l\u00fdtka &#8211; ke\u010f\u017ee l\u00fdtkov\u00e9 svaly s\u00fa jedn\u00fdm z najviac za\u0165a\u017eovan\u00fdch svalov po\u010das be\u017eeck\u00e9ho tr\u00e9ningu, je potrebn\u00e9 ich dobre a spr\u00e1vne natiahnu\u0165<\/li>\n\n\n\n<li>\u0161tvorhlav\u00fd sval stehna (predn\u00e1 \u010das\u0165 stehien) &#8211; minim\u00e1lne rovnako ako l\u00fdtka je pri behu ve\u013emi nam\u00e1han\u00fd, preto by sa mal na\u0165ahova\u0165 s rovnakou d\u00f4le\u017eitos\u0165ou a presnos\u0165ou ako l\u00fdtka<\/li>\n\n\n\n<li>hamstringy (zadn\u00e1 \u010das\u0165 stehien) &#8211; tie\u017e patria do skupiny svalov, ktor\u00e9 s\u00fa pri behu enormne za\u0165a\u017eovan\u00e9 a s\u00fa ve\u013emi n\u00e1chyln\u00e9 na po\u0161kodenie<\/li>\n\n\n\n<li>slabiny &#8211; ne\u017eiaduce nap\u00e4tie v slabin\u00e1ch vznik\u00e1 vtedy, ke\u010f d\u013a\u017eka svalov na vn\u00fatornej strane stehien nie je spr\u00e1vna &#8211; to m\u00f4\u017ee vies\u0165 k bolesti slab\u00edn a dokonca k z\u00e1palu, preto by sa svaly na vn\u00fatornej strane stehien mali mierne natiahnu\u0165<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Pre pr\u00e9miov\u00fdch \u010dlenov u\u017e pripravujeme videopr\u00edspevky s jednotliv\u00fdmi uk\u00e1\u017ekami a postupmi, ako sa spr\u00e1vne natiahnu\u0165.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u0161etky tr\u00e9ningy by sa mali za\u010d\u00edna\u0165 &#8222;zahriat\u00edm&#8220; a kon\u010di\u0165 &#8222;ochladen\u00edm&#8220;, t. j. pr\u00edpravou tela na tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e a upokojen\u00edm tela po z\u00e1\u0165a\u017ei. Bohu\u017eia\u013e, ve\u013ek\u00e9 mno\u017estvo be\u017ecov a \u0161portovcov v\u0161eobecne to podce\u0148uje alebo dokonca ignoruje. Pre\u010do s\u00fa f\u00e1zy rozcvi\u010denia a ochladenia tak\u00e9 d\u00f4le\u017eit\u00e9? Dobr\u00e1 rozcvi\u010dka roz\u0161\u00edri najm\u00e4 cievy, \u010do vedie k zv\u00fd\u0161en\u00e9mu prietoku krvi, \u010d\u00edm sa [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":77038,"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":[1938],"tags":[],"class_list":["post-78793","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pre-zaciatocnikov"],"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>Ak vynech\u00e1te rozcvi\u010dku a ochladenie, riskujete zranenie! - 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\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ak vynech\u00e1te rozcvi\u010dku a ochladenie, riskujete zranenie!\" \/>\n<meta property=\"og:description\" content=\"V\u0161etky tr\u00e9ningy by sa mali za\u010d\u00edna\u0165 &#8222;zahriat\u00edm&#8220; a kon\u010di\u0165 &#8222;ochladen\u00edm&#8220;, t. j. pr\u00edpravou tela na tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e a upokojen\u00edm tela po z\u00e1\u0165a\u017ei. Bohu\u017eia\u013e, ve\u013ek\u00e9 mno\u017estvo be\u017ecov a \u0161portovcov v\u0161eobecne to podce\u0148uje alebo dokonca ignoruje. Pre\u010do s\u00fa f\u00e1zy rozcvi\u010denia a ochladenia tak\u00e9 d\u00f4le\u017eit\u00e9? Dobr\u00e1 rozcvi\u010dka roz\u0161\u00edri najm\u00e4 cievy, \u010do vedie k zv\u00fd\u0161en\u00e9mu prietoku krvi, \u010d\u00edm sa [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\" \/>\n<meta property=\"og:site_name\" content=\"bezec.eu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pomalybezec\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-18T04:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-18T09:34:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/12\/AdobeStock_161320385.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Redakce B\u011b\u017eec+\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Redakce B\u011b\u017eec+\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\"},\"author\":{\"name\":\"Redakce B\u011b\u017eec+\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/#\/schema\/person\/0ac54176732621e8f499090509363b6b\"},\"headline\":\"Ak vynech\u00e1te rozcvi\u010dku a ochladenie, riskujete zranenie!\",\"datePublished\":\"2024-02-18T04:00:00+00:00\",\"dateModified\":\"2024-02-18T09:34:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\"},\"wordCount\":678,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/12\/AdobeStock_161320385.jpeg\",\"articleSection\":[\"Pre za\u010diato\u010dn\u00edkov\"],\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\",\"url\":\"https:\/\/www.bezec.eu\/sk\/ak-vynechate-rozcvicku-a-ochladenie-riskujete-zranenie\/\",\"name\":\"Ak vynech\u00e1te rozcvi\u010dku a ochladenie, riskujete zranenie! 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