{"id":16134,"date":"2022-03-03T07:00:59","date_gmt":"2022-03-03T05:00:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=16134"},"modified":"2022-03-02T22:41:54","modified_gmt":"2022-03-02T20:41:54","slug":"fascie-pavouci-sit-pojivovych-tkani","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/03\/03\/fascie-pavouci-sit-pojivovych-tkani\/","title":{"rendered":"Fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed"},"content":{"rendered":"

P\u0159i ly\u017eov\u00e1n\u00ed, b\u011bh\u00e1n\u00ed a p\u0159edev\u0161\u00edm v cyklistick\u00e9m tr\u00e9ninku zapojujeme tak\u00e9 fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed, kter\u00e1 dr\u017e\u00ed pohromad\u011b v\u0161echny svaly.<\/strong><\/p>\n

Pohybov\u00ed specialist\u00e9 v\u00fdznam fasci\u00ed dlouho podce\u0148ovali, a p\u0159itom jsou pro n\u00e1\u0161 zdrav\u00fd pohyb tak d\u016fle\u017eit\u00e9. Jsou to vazivov\u00e9 struktury, kter\u00e9 obaluj\u00ed svaly, org\u00e1ny a dokonce i c\u00e9vy \u010di nervy. Nejsou pouze na povrchu svalu, ale tak\u00e9 uvnit\u0159 mezi jednotliv\u00fdmi vl\u00e1kny.<\/p>\n

V m\u00edstech, kde nen\u00ed na\u0161e fasci\u00e1ln\u00ed s\u00ed\u0165 dostate\u010dn\u011b stimulovan\u00e1, maj\u00ed fascie tendenci lepit se dohromady, sr\u016fstat, ztr\u00e1cej\u00ed pru\u017enost a odolnost. P\u0159i rychl\u00fdch a neo\u010dek\u00e1van\u00fdch pohybech se mohou okoln\u00ed vazy \u010di \u0161lachy p\u0159etrhnout. Naopak pravideln\u00fdm cvi\u010den\u00edm z\u00edsk\u00e1vaj\u00ed fascie zp\u011bt svou pru\u017enost a \u010d\u00edm jsou pru\u017en\u011bj\u0161\u00ed, t\u00edm je pohyb ti\u0161\u0161\u00ed a jemn\u011bj\u0161\u00ed, pro t\u011blo p\u0159irozen\u011bj\u0161\u00ed.<\/p>\n

Sval nesm\u00ed b\u00fdt ve stresu<\/strong><\/h2>\n

Jak fascie dostat zp\u011bt do ide\u00e1ln\u00edho stavu? Pravideln\u00fdm tr\u00e9ninkem na rollerech.<\/p>\n

\u201eDvacet minut, dvakr\u00e1t t\u0159ikr\u00e1t t\u00fddn\u011b,“ \u0159\u00edk\u00e1 tren\u00e9r Phil Aigner, kter\u00fd vede tren\u00e9rsk\u00e9 lekce v hotelu Sportresort Alpenblick v rakousk\u00e9m Zell am See. Na rolleru se necvi\u010d\u00ed hned, co doma slezete z kola, to rad\u011bji za\u0159a\u010fte protahov\u00e1n\u00ed, ale a\u017e ve\u010der, ne\u017e p\u016fjdete sp\u00e1t.<\/p>\n

\u201eD\u016fle\u017eit\u00e9 je uvolnit se a zklidnit, proto\u017ee kdy\u017e je sval ve stresu, fascie se neuvoln\u00ed. Kdy\u017e docvi\u010d\u00edm, jdu rovnou do postele.“
\nNav\u00edc tr\u00e9nink fasci\u00ed je vhodn\u00fd i pro dny, kdy nesportujete.<\/p>\n

\n
\"nejlepsi-regenerace-spanek-a-jidlo\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Nejlep\u0161\u00ed regenerace? Sp\u00e1nek a j\u00eddlo!<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

D\u016fle\u017eit\u00e9 je nikam nesp\u011bchat a po rollerech se \u201ev\u00e1let“ velmi pomalu. Dal\u0161\u00edm kl\u00ed\u010dem k \u00fasp\u011bchu je spr\u00e1vn\u00fd sm\u011br. \u201eKdy\u017e rolujete zespodu nahoru, fascie otev\u00edr\u00e1te, dol\u016f je zav\u00edr\u00e1te. A vy je chcete m\u00edt otev\u0159en\u00e9. Pohyb tam a zp\u011bt, co\u017e n\u011bkte\u0159\u00ed tren\u00e9\u0159i tak\u00e9 doporu\u010duj\u00ed, je \u0161patn\u00fd,“ dod\u00e1v\u00e1 Phil, kter\u00fd cvi\u010d\u00ed hodinu denn\u011b.<\/p>\n

Aktivn\u00ed ly\u017ea\u0159 a hr\u00e1\u010d floorbalu v nejvy\u0161\u0161\u00ed rakousk\u00e9 sout\u011b\u017ei za\u010dal s cvi\u010den\u00edm fasci\u00ed p\u0159ed p\u011bti lety a od t\u00e9 doby se mu zran\u011bn\u00ed vyh\u00fdbaj\u00ed. V minulosti m\u011bl p\u0159itom hodn\u011b zran\u011bn\u00ed, nap\u0159\u00edklad dvakr\u00e1t p\u0159etr\u017een\u00fd k\u0159\u00ed\u017eov\u00fd vaz. \u201ePravideln\u00fd tr\u00e9nink fasci\u00ed sni\u017euje mo\u017enost zran\u011bn\u00ed a\u017e o \u0161edes\u00e1t procent,“ dod\u00e1v\u00e1 Phil.<\/p>\n

Jak tedy ide\u00e1ln\u011b cvi\u010dit na rolleru? A na kter\u00e9 partie se zam\u011b\u0159it?<\/p>\n

L\u00fdtka<\/strong><\/h2>\n

Roller si dejte pod l\u00fdtko a velmi pomalu ho posunujte pod koleno. M\u016f\u017eete si u toho trochu zvednout zadek. Pokud byste m\u011bli pocit, \u017ee tlak nen\u00ed dostate\u010dn\u00fd, zintenzivn\u00edte ho t\u00edm, \u017ee si d\u00e1te nohu p\u0159es nohu.<\/p>\n

\"Fascie\"<\/a><\/p>\n

P\u0159i bolesti se vra\u0165te do z\u00e1kladn\u00ed pozice. Opakujte dvakr\u00e1t, a pak se v\u011bnujte druh\u00e9 noze.<\/p>\n

Hamstringy<\/strong><\/h2>\n

Roller um\u00edst\u00edme nad podkolenn\u00ed jamku a budeme j\u00edm pohybovat velmi pomalu sm\u011brem k h\u00fd\u017ed\u00edm.<\/p>\n

\"Fascie\"<\/a><\/p>\n

Pokud byste nic nec\u00edtili, m\u016f\u017eete si d\u00e1t znovu nohy p\u0159es sebe. Cvik provedeme dvakr\u00e1t na ka\u017ed\u00e9 noze.<\/p>\n

Plank<\/strong><\/h2>\n

Stehna si lze prot\u00e1hnout v pozici planku, kdy ruka od dlan\u011b po loket z\u016fst\u00e1v\u00e1 na zemi.<\/p>\n

\"Fascie\"<\/a>Roller pomalu posunujeme od kolen sm\u011brem k bok\u016fm. P\u0159edn\u00ed \u010d\u00e1st stehen v\u011bt\u0161inou bol\u00ed v\u00edce. Koho ne, m\u016f\u017ee si nohy op\u011bt p\u0159ek\u0159\u00ed\u017eit.<\/p>\n

Z\u00e1da<\/strong><\/h2>\n

Roller si um\u00edst\u00edme pod bedra, lehneme si na n\u011b a pomalu roller suneme nahoru.<\/p>\n

\"Fascie\"<\/a>Ruce p\u0159ek\u0159\u00ed\u017e\u00edme na prsou, hlavu zaklon\u00edme a kouk\u00e1me se nahoru na strop. Opakujeme dvakr\u00e1t.<\/p>\n

Side plank<\/strong><\/h2>\n

Cvik pro odv\u00e1\u017en\u00e9. B\u011b\u017ete do side planku a posouvejte roller od kolen k bok\u016fm. Bu\u010fte p\u0159ipraven\u00ed na pom\u011brn\u011b intenzivn\u00ed bolest.<\/p>\n","protected":false},"excerpt":{"rendered":"

P\u0159i ly\u017eov\u00e1n\u00ed, b\u011bh\u00e1n\u00ed a p\u0159edev\u0161\u00edm v cyklistick\u00e9m tr\u00e9ninku zapojujeme tak\u00e9 fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed, kter\u00e1 dr\u017e\u00ed pohromad\u011b v\u0161echny svaly. […]<\/p>\n","protected":false},"author":138,"featured_media":16154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,2259,56,2260,9,28,67],"global-categories":[411],"class_list":["post-16134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-fascie","tag-horska-cyklistika","tag-roller","tag-silnicni-cyklistika","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nFascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"P\u0159i ly\u017eov\u00e1n\u00ed, b\u011bh\u00e1n\u00ed a p\u0159edev\u0161\u00edm v cyklistick\u00e9m tr\u00e9ninku zapojujeme fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed, kter\u00e1 dr\u017e\u00ed pohromad\u011b v\u0161echny svaly.\" \/>\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.welovecycling.com\/cs\/2022\/03\/03\/fascie-pavouci-sit-pojivovych-tkani\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed\" \/>\n<meta property=\"og:description\" content=\"P\u0159i ly\u017eov\u00e1n\u00ed, b\u011bh\u00e1n\u00ed a p\u0159edev\u0161\u00edm v cyklistick\u00e9m tr\u00e9ninku zapojujeme fascie, pavou\u010d\u00ed s\u00ed\u0165 pojivov\u00fdch tk\u00e1n\u00ed, kter\u00e1 dr\u017e\u00ed pohromad\u011b v\u0161echny svaly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2022\/03\/03\/fascie-pavouci-sit-pojivovych-tkani\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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