{"id":1725,"date":"2019-04-30T10:57:32","date_gmt":"2019-04-30T09:57:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=1725"},"modified":"2019-04-30T09:02:01","modified_gmt":"2019-04-30T08:02:01","slug":"tri-nejdulezitejsi-protahovaci-cviky-pro-cyklisty","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2019\/04\/30\/tri-nejdulezitejsi-protahovaci-cviky-pro-cyklisty\/","title":{"rendered":"T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed protahovac\u00ed cviky pro cyklisty"},"content":{"rendered":"<p><strong>Protahov\u00e1n\u00ed je asi tou nejm\u00e9n\u011b obl\u00edbenou sou\u010d\u00e1st\u00ed cyklistiky. Proto jsme pro v\u00e1s p\u0159ipravili t\u0159i cviky, kter\u00e9 v\u00e1m budou bohat\u011b sta\u010dit. Pravideln\u00e9 a poctiv\u00e9 protahov\u00e1n\u00ed v\u00e1m pom\u016f\u017ee dostat se do aerodynami\u010dt\u011bj\u0161\u00ed pozice a zv\u00fd\u0161it efektivitu \u0161lap\u00e1n\u00ed. Tak\u00e9 si budete moct u\u017e\u00edvat zdrav\u00e9ho je\u017ed\u011bn\u00ed na kole i ve vy\u0161\u0161\u00edm v\u011bku.<\/strong><!--more--><\/p>\n<h2><strong>Stehno\/Quadriceps<\/strong><\/h2>\n<p>Stehna jsou v\u00fdznamn\u00fdm zdrojem s\u00edly p\u0159i \u0161lap\u00e1n\u00ed, ale pokud je m\u00e1te zatuhl\u00e1 \u010di omezuj\u00ed rozsah pohybu v\u00a0ky\u010dli nebo koleni, efektivita \u0161lap\u00e1n\u00ed bude ni\u017e\u0161\u00ed. Abyste se o \u017e\u00e1dnou s\u00edlu neochudili, je pot\u0159eba udr\u017eet svaly v\u00a0ide\u00e1ln\u00ed d\u00e9lce &#8211; ani moc kr\u00e1tk\u00e9, ani moc dlouh\u00e9. Pro prota\u017een\u00ed stehenn\u00edho svalu zaujm\u011bte pozici na jedn\u00e9 noze jako na obr\u00e1zku dole a p\u0159it\u00e1hn\u011bte pokr\u010denou nohu za kotn\u00edk k\u00a0h\u00fd\u017edi. Nezapome\u0148te udr\u017eet kolena u sebe a sna\u017ete se b\u00fdt co nejv\u00edce nap\u0159\u00edmen\u00ed.<\/p>\n<h2><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/quad-stretch.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1726\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/quad-stretch.jpg\" alt=\"\" width=\"1333\" height=\"1000\" \/><\/a><\/h2>\n<h2><strong>Hamstringy<\/strong><\/h2>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/hamstring-stretch-01.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1727\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/hamstring-stretch-01.jpg\" alt=\"\" width=\"1778\" height=\"1000\" \/><\/a><\/p>\n<p>Pokud m\u00e1te dob\u0159e prota\u017een\u00e9 hamstringy, umo\u017en\u00ed v\u00e1m to naklopit p\u00e1nev v sedle v\u00edce dop\u0159edu a dos\u00e1hnout tak aerodynami\u010dt\u011bj\u0161\u00ed pozice. Tak\u00e9 to pom\u016f\u017ee s\u00a0aktivac\u00ed nejsiln\u011bj\u0161\u00edho svalu v\u00a0t\u011ble &#8211; glute\u00e1ln\u00edho neboli h\u00fd\u017e\u010fov\u00e9ho. Hamstringy m\u016f\u017eete protahovat r\u016fzn\u00fdmi zp\u016fsoby. Tahu ve svalech dos\u00e1hnete p\u0159edklonem k\u00a0nata\u017een\u00e9 noze jako na obr\u00e1zku naho\u0159e nebo l\u00e9pe s\u00a0pomoc\u00ed j\u00f3ga p\u00e1sku \u010di ru\u010dn\u00edku si nohu propnutou v\u00a0koleni p\u0159it\u00e1hn\u011bte k\u00a0t\u011blu, tak jako na obr\u00e1zku dole.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/hamstring-stretch-02.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1728\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/hamstring-stretch-02.jpg\" alt=\"\" width=\"1000\" height=\"1333\" \/><\/a><\/p>\n<h2><strong>Glute\u00e1ln\u00ed svaly<\/strong><\/h2>\n<p>Tento cvik c\u00edl\u00ed na prota\u017een\u00ed sval\u016f gluteus medius a maximus. Tyto svaly jsou d\u016fle\u017eit\u00e9 i pro stabilizaci p\u00e1nve. Pokud m\u00e1te probl\u00e9my s\u00a0bolest\u00ed zad po dlouh\u00fdch nebo intenzivn\u00edch vyj\u00ed\u017e\u010fk\u00e1ch, ur\u010dit\u011b byste na n\u011bj nem\u011bli zapom\u00ednat. Sta\u010d\u00ed se dostat do pozice jako na obr\u00e1zku. Pro zes\u00edlen\u00ed prota\u017een\u00ed sta\u010d\u00ed p\u0159it\u00e1hnout koleno bl\u00ed\u017ee k\u00a0hrudn\u00edku.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/glute-stretch.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1729\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/04\/glute-stretch.jpg\" alt=\"\" width=\"1000\" height=\"1333\" \/><\/a><\/p>\n<p>P\u0159ed za\u010d\u00e1tkem protahov\u00e1n\u00ed m\u011bjte na pam\u011bti p\u00e1r v\u011bc\u00ed. V\u00fddr\u017e v\u00a0ka\u017ed\u00e9 pozici by m\u011bla b\u00fdt minim\u00e1ln\u011b 30 sekund, jinak je protahov\u00e1n\u00ed t\u00e9m\u011b\u0159 bez efektu. Cviky zde p\u0159edstaven\u00e9 jsou statick\u00e9, vyu\u017e\u00edvejte je tedy pouze po j\u00edzd\u011b, a to ide\u00e1ln\u011b do 30 &#8211; 40 minut po skon\u010den\u00ed, dokud jsou svaly je\u0161t\u011b zah\u0159\u00e1t\u00e9. P\u0159ed tr\u00e9ninkem by v\u00e1s tento zp\u016fsob protahov\u00e1n\u00ed ochudil o s\u00edlu sval\u016f a m\u016f\u017ee i zv\u00fd\u0161it riziko zran\u011bn\u00ed, jak ukazuj\u00ed n\u011bkter\u00e9 studie. P\u0159ed tr\u00e9ninkem se jen rozcvi\u010dte a zah\u0159ejte a m\u016f\u017eete vyrazit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protahov\u00e1n\u00ed je asi tou nejm\u00e9n\u011b obl\u00edbenou sou\u010d\u00e1st\u00ed cyklistiky. Proto jsme pro v\u00e1s p\u0159ipravili t\u0159i cviky, kter\u00e9 v\u00e1m budou bohat\u011b sta\u010dit. [&hellip;]<\/p>\n","protected":false},"author":95,"featured_media":1731,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[210,209,207,208],"global-categories":[],"class_list":["post-1725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-silnicni-cyklistika","tag-glutealni-svaly","tag-hamstringy","tag-protahovaci-cviky","tag-stehno-quadriceps"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed protahovac\u00ed cviky pro cyklisty | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/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.welovecycling.com\/cs\/2019\/04\/30\/tri-nejdulezitejsi-protahovaci-cviky-pro-cyklisty\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed protahovac\u00ed cviky pro cyklisty\" \/>\n<meta property=\"og:description\" content=\"Protahov\u00e1n\u00ed je asi tou nejm\u00e9n\u011b obl\u00edbenou sou\u010d\u00e1st\u00ed cyklistiky. 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