{"id":27154,"date":"2024-09-13T10:09:30","date_gmt":"2024-09-13T08:09:30","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=27154"},"modified":"2024-09-13T10:14:09","modified_gmt":"2024-09-13T08:14:09","slug":"bolest-zad-na-kole-co-ji-zpusobuje-a-jak-ji-predchazet","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2024\/09\/13\/bolest-zad-na-kole-co-ji-zpusobuje-a-jak-ji-predchazet\/","title":{"rendered":"Bolest zad na kole? Co ji zp\u016fsobuje a jak j\u00ed p\u0159edch\u00e1zet"},"content":{"rendered":"

Bolest zad! Pro j\u00edzdu na kole spole\u010dnost, o kterou nikdo nestoj\u00ed. A nejhor\u0161\u00ed je, \u017ee v\u011bt\u0161inou doraz\u00ed zcela bez varov\u00e1n\u00ed. Co je nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou pot\u00ed\u017e\u00ed omezuj\u00edc\u00edch radost z j\u00edzdy v sedle? A jak se s probl\u00e9my vypo\u0159\u00e1dat?<\/strong><\/p>\n

„Pokud se trable vyskytnou, je t\u0159eba si dob\u0159e vyhodnotit, zda jde o n\u00e1sledek v\u011bt\u0161\u00ed porce tr\u00e9ninkov\u00fdch hodin v ned\u00e1vn\u00e9m obdob\u00ed. Nebo zda se jedn\u00e1 o probl\u00e9m dlouhodob\u00fd, s n\u00edm\u017e je t\u0159eba vyhledat l\u00e9ka\u0159e,“ \u0159\u00edk\u00e1 Vojt\u011bch Ha\u010deck\u00fd, fyziolog z Centra sportovn\u00ed medic\u00edny. A pr\u00e1v\u011b druh\u00e9 variant\u011b lze p\u0159edej\u00edt v\u010dasnou korekc\u00ed ur\u010dit\u00fdch \u0161patn\u00fdch n\u00e1vyk\u016f, kter\u00e9 mohou zp\u016fsobovat bolest zad.<\/p>\n

Slab\u00fd st\u0159ed t\u011bla<\/strong><\/h2>\n

Pro cyklisty je velmi d\u016fle\u017eit\u00e9, aby m\u011bli siln\u00e9 j\u00e1dro. Jde o p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly. Cyklist\u00e9 zejm\u00e9na na amat\u00e9rsk\u00e9 \u00farovni maj\u00ed tendenci jejich posilov\u00e1n\u00ed opom\u00edjet, co\u017e n\u00e1sledn\u011b vede k ochabnut\u00ed, z n\u011bho\u017e vypl\u00fdv\u00e1 p\u0159et\u00ed\u017een\u00ed jin\u00fdch parti\u00ed, zp\u016fsobuj\u00edc\u00ed ve fin\u00e1le bolest zad.<\/p>\n

Z\u00e1sadn\u00ed je p\u0159i n\u00e1prav\u011b nespol\u00e9hat t\u0159eba jen na klasick\u00e9 sklapova\u010dky. Je nutn\u00e9 zapojit hlubok\u00e9 svalov\u00e9 vrstvy j\u00e1dra. Zkuste oby\u010dejn\u00fd „plank“, m\u016f\u017eete jej oko\u0159enit p\u0159itahov\u00e1n\u00edm nohy k hrudn\u00edku. P\u0159\u00edpadn\u011b z pozice na p\u0159edlokt\u00ed m\u016f\u017eete zapojit ruce a st\u0159\u00eddav\u011b vytr\u010dit pa\u017ee do strany. Dal\u0161\u00ed cvik je v le\u017ee na z\u00e1dech, kdy zvednete ruce a pokr\u010den\u00e9 nohy do vzduchu, n\u00e1sledn\u011b nat\u00e1hnete levou ruku a pravou nohu, pot\u00e9 kon\u010detiny vr\u00e1t\u00edte do p\u016fvodn\u00ed polohy a cvik provedete s pravou rukou a levou nohou. V\u0161e n\u011bkolikr\u00e1t opakujete.<\/p>\n

Nevhodn\u00e9 nastaven\u00ed kola<\/strong><\/h2>\n

Jedn\u00e1 se o jednu z nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din pro bolest zad. Sedlo um\u00edst\u011bn\u00e9 vysoko nebo n\u00edzko, p\u0159\u00edpadn\u011b hodn\u011b v zadn\u00ed pozici zp\u016fsobuje p\u0159et\u011b\u017eov\u00e1n\u00ed bok\u016f, p\u00e1nve, hamstring\u016f a zad.<\/p>\n

\"Bikefiting<\/a>
Bikefiting je skv\u011blou mo\u017enost\u00ed, jak posunout v\u00fdkonnost a omezit bolest zad. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

N\u00e1pravy m\u016f\u017eete doc\u00edlit bikfitingem. N\u011bkdy v\u0161ak probl\u00e9m tkv\u00ed u\u017e v nevhodn\u00e9 velikosti kola, a pak ani odborn\u00e1 pomoc nepom\u016f\u017ee. Ka\u017edop\u00e1dn\u011b v\u017edy se dob\u0159e informujte a dejte na recenze bikefiter\u016f. Na trhu jich je mnoho a ne v\u017edy maj\u00ed znalosti o lidsk\u00e9m t\u011ble, kter\u00e9 by p\u0159itom m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed \u0159e\u0161en\u00ed va\u0161eho probl\u00e9mu.<\/p>\n

I \u0161patn\u00fd tr\u00e9nink zp\u016fsobuje bolest zad<\/strong><\/h2>\n

Amat\u00e9r\u0161t\u00ed cyklist\u00e9 v\u017edy spekuluj\u00ed, zda m\u00e1 smysl si najmout tren\u00e9ra. Mnoho z nich se uch\u00fdl\u00ed k dom\u00e1c\u00edmu sestaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu, ov\u0161em zcela nerealisticky vyhodnot\u00ed \u00farove\u0148 aktu\u00e1ln\u00ed kondice. V d\u016fsledku p\u0159etr\u00e9nov\u00e1n\u00ed a p\u0159et\u011b\u017eov\u00e1n\u00ed t\u011bla se pak vyno\u0159\u00ed bolest zad.<\/p>\n

\n
\"podcast-o-stravovani-nejvetsi-mytus-je-ze-na-kole-se-neji-rika-expert-centra-sportovni-mediciny\"\/<\/a><\/div>
\n Horsk\u00e1 cyklistika<\/a>\n <\/div>\n
\n \n

WLC Podcast Vojt\u011bch Ha\u010deck\u00fd: Nejv\u011bt\u0161\u00ed m\u00fdtus je, \u017ee se na kole nej\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

D\u016fle\u017eit\u00e9 je, aby v\u0161e bylo vyv\u00e1\u017een\u00e9. Nen\u00ed mo\u017en\u00e9 t\u011blu nalo\u017eit ne\u00fam\u011brn\u00e9 d\u00e1vky. P\u0159id\u00e1vejte si proto v tr\u00e9ninku postupn\u011b. Myslete na kvalitn\u00ed regeneraci, kvalitn\u00ed sp\u00e1nek<\/a>, kvalitn\u00ed v\u00fd\u017eivu.<\/p>\n

Dr\u017een\u00ed t\u011bla na kole<\/strong><\/h2>\n

Ka\u017ed\u00fd z n\u00e1s, a\u010d si to nechceme p\u0159ipustit, se v sedle hon\u00ed za v\u011bt\u0161\u00ed rychlost\u00ed. Nejde to bez maxim\u00e1ln\u011b aerodynamick\u00e9 pozice umo\u017e\u0148uj\u00edc\u00ed agresivn\u00ed styl j\u00edzdy. By\u0165 nemus\u00ed j\u00edt bezpodm\u00edne\u010dn\u011b o dobu b\u011bhem cel\u00e9ho tr\u00e9ninku, jde o p\u0159et\u011b\u017eov\u00e1n\u00ed svalov\u00fdch parti\u00ed na rukou, v oblastn\u00ed krku… P\u0159i opakovan\u00e9 j\u00edzd\u011b se \u0161patn\u00fdm dr\u017een\u00edm t\u011bla je bolest zad nevyhnuteln\u00e1.<\/p>\n

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

Nejlep\u0161\u00ed prevenc\u00ed v tomto p\u0159\u00edpad\u011b je silov\u00fd tr\u00e9nink mimo kolo, intenzivn\u00ed stre\u010dink. „Jde o rutinn\u00ed cvi\u010den\u00ed. Amat\u00e9r\u0161t\u00ed cyklist\u00e9 pr\u00e1v\u011b p\u00e9\u010di o t\u011blo mimo kolo hodn\u011b podce\u0148uj\u00ed, proto\u017ee jsou pod tlakem \u010dasu. A d\u016fsledkem b\u00fdv\u00e1 pr\u00e1v\u011b bolest zad \u010di jin\u00e9 zdravotn\u00ed probl\u00e9my,“ varuje Vojt\u011bch Ha\u010deck\u00fd.<\/p>\n

\u0160patn\u00e9 d\u00fdch\u00e1n\u00ed<\/strong><\/h2>\n

Jakkoliv se to zd\u00e1 \u00fasm\u011bvn\u00e9, je velice d\u016fle\u017eit\u00e9 na kole spr\u00e1vn\u011b d\u00fdchat. Pokud cyklista \u0161patn\u011b zapojuje vn\u011bj\u0161\u00ed mezi\u017eebern\u00ed svaly a br\u00e1nici, m\u016f\u017ee si v kone\u010dn\u00e9m d\u016fsledku zp\u016fsobit bolest zad.<\/p>\n

Zkuste v r\u00e1mci dom\u00e1c\u00edho tr\u00e9ninku hlubok\u00e9 d\u00fdch\u00e1n\u00ed do b\u0159icha. Nejde o nic n\u00e1ro\u010dn\u00e9ho, cvi\u010den\u00ed ide\u00e1ln\u011b prov\u00e1d\u011bjte vle\u017ee. „Stejn\u011b jako u ka\u017ed\u00e9 jin\u00e9 svalov\u00e9 partie, je t\u0159eba tr\u00e9novat i d\u00fdchac\u00ed svaly, co\u017e v\u011bt\u0161ina amat\u00e9rsk\u00fdch cyklist\u016f opom\u00edj\u00ed,“ podot\u00fdk\u00e1 Vojt\u011bch Ha\u010deck\u00fd.<\/p>\n

Vyh\u0159ezl\u00e1 plot\u00e9nka<\/strong><\/h2>\n

Vyh\u0159ezl\u00e1 nebo jen tro\u0161ku posunut\u00e1 plot\u00e9nka zp\u016fsobuje nesnesitelnou bolest zad a ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f si \u017e\u00e1d\u00e1 l\u00e9ka\u0159skou pomoc. Nemus\u00ed j\u00edt p\u0159itom rovnou o opera\u010dn\u00ed z\u00e1krok.<\/p>\n

Jde o d\u016fsledek \u0161patn\u00fdch pohybov\u00fdch vzorc\u016f, sedav\u00e9ho zp\u016fsobu \u017eivota, st\u00e1rnut\u00ed nebo jen nahodil\u00e9ho zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen. V\u011bt\u0161inou se projevuje necitlivost\u00ed, brn\u011bn\u00edm nebo p\u00e1len\u00edm kon\u010detin.<\/p>\n

\n
\"ocel-hlinik-titan-nebo-karbon-jak-vybrat-idealni-material-pro-ram-kola\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Ocel, hlin\u00edk, titan, nebo karbon? Jak vybrat ide\u00e1ln\u00ed materi\u00e1l pro r\u00e1m kola<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

V mnoha p\u0159\u00edpadech je mo\u017en\u00e9 trable vy\u0159e\u0161it kvalitn\u00ed fyzioterapi\u00ed. Pokud jsou plot\u00e9nky jen posunut\u00e9, lze bolest zad zm\u00edrnit nebo odstranit cvi\u010den\u00edm, p\u0159i n\u011bm\u017e \u010dlov\u011bk za\u010dne zapojovat vhodn\u00e9 svaly a vr\u00e1t\u00ed se ke spr\u00e1vn\u00fdm pohybov\u00fdm vzorc\u016fm.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bolest zad! Pro j\u00edzdu na kole spole\u010dnost, o kterou nikdo nestoj\u00ed. A nejhor\u0161\u00ed je, \u017ee v\u011bt\u0161inou doraz\u00ed zcela bez varov\u00e1n\u00ed. […]<\/p>\n","protected":false},"author":138,"featured_media":27156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[3800,3803,3804,3802,126,2001,56,3801,9,67],"global-categories":[411],"class_list":["post-27154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-bolest-zad","tag-bolest-zad-a-cyklistika","tag-bolest-zad-a-jizda-na-kole","tag-co-zpusobuje-bolest-zad","tag-cyklistika","tag-gravel","tag-horska-cyklistika","tag-jak-omezit-bolest-zad","tag-silnicni-cyklistika","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nBolest zad na kole? Co ji zp\u016fsobuje a jak j\u00ed p\u0159edch\u00e1zet | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Bolest zad! Pro j\u00edzdu na kole spole\u010dnost, o kterou nikdo nestoj\u00ed. A nejhor\u0161\u00ed je, \u017ee v\u011bt\u0161inou doraz\u00ed zcela bez varov\u00e1n\u00ed. Co je nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou pot\u00ed\u017e\u00ed omezuj\u00edc\u00edch radost z j\u00edzdy v sedle? A jak se s probl\u00e9my vypo\u0159\u00e1dat?\" \/>\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\/2024\/09\/13\/bolest-zad-na-kole-co-ji-zpusobuje-a-jak-ji-predchazet\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bolest zad na kole? 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