{"id":6889,"date":"2018-04-29T20:57:34","date_gmt":"2018-04-29T20:57:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=6889"},"modified":"2018-04-29T20:57:34","modified_gmt":"2018-04-29T20:57:34","slug":"rozciaganie-dla-rowerzystow","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/04\/29\/rozciaganie-dla-rowerzystow\/","title":{"rendered":"Rozci\u0105ganie dla rowerzyst\u00f3w"},"content":{"rendered":"

Rozci\u0105ganie jest prawdopodobnie najbardziej zaniedbanym i znienawidzonym elementem aktywno\u015bci fizycznej. Dlatego stworzyli\u015bmy list\u0119 trzech \u0107wicze\u0144 rozci\u0105gaj\u0105cych, kt\u00f3re w zupe\u0142no\u015bci Ci wystarcz\u0105 do jazdy na rowerze. Prawid\u0142owe rozci\u0105ganie pomo\u017ce Ci uzyska\u0107 bardziej aerodynamiczn\u0105 i efektywn\u0105 pozycj\u0119, i pozwoli Ci cieszy\u0107 si\u0119 rowerem nawet w starszym wieku.<\/strong><\/p>\n

<\/p>\n

Rozci\u0105ganie mi\u0119\u015bni czworog\u0142owych uda<\/b><\/h2>\n

Twoje mi\u0119\u015bnie czworog\u0142owe s\u0105 bardzo silne, ale je\u015bli zesztywniej\u0105 i b\u0119dziesz odczuwa\u0107 ograniczony zakres ruch\u00f3w, wtedy nie wszystkie w\u0142\u00f3kna mi\u0119\u015bniowe prawid\u0142owo dzia\u0142aj\u0105 i nie peda\u0142ujesz najwydajniej. Je\u015bli chcesz temu zapobiec, przyjmij pozycj\u0119 widoczn\u0105 na poni\u017cszym obrazku i rozci\u0105gnij swoje mi\u0119\u015bnie czworog\u0142owe, przybli\u017caj\u0105c kostki do po\u015bladk\u00f3w. Pilnuj, aby Twoje kolana by\u0142y jak najbli\u017cej siebie, a cia\u0142o zachowa\u0142o pozycj\u0119 pionow\u0105.<\/p>\n

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

Rozci\u0105ganie tylnych mi\u0119\u015bni uda<\/strong><\/h2>\n

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

Je\u015bli tylne mi\u0119\u015bnie Twojego uda s\u0105 prawid\u0142owo rozci\u0105gni\u0119te, Twoja miednica mo\u017ce mocniej przechyli\u0107 si\u0119 do przodu na siode\u0142ku, pozwalaj\u0105c Tobie na przybranie bardziej aerodynamicznej pozycji. Pozwala to r\u00f3wnie\u017c bardziej zaanga\u017cowa\u0107 w peda\u0142owanie Twoje najmocniejsze mi\u0119\u015bnie \u2013 mi\u0119\u015bnie po\u015bladk\u00f3w. Mo\u017cesz rozci\u0105gn\u0105\u0107 tylne mi\u0119\u015bnie uda, opieraj\u0105c si\u0119 na prostej nodze, tak jak na pierwszym obrazku. Mo\u017cesz te\u017c u\u017cy\u0107 opaski lub r\u0119cznika, aby, le\u017c\u0105c na pod\u0142odze, przybli\u017cy\u0107 prost\u0105 nog\u0119 do siebie, jak na rysunku drugim.<\/p>\n

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

Rozci\u0105ganie mi\u0119\u015bni po\u015bladk\u00f3w i zginaczy biodra<\/strong><\/h2>\n

\u0106wiczenia te rozci\u0105gaj\u0105 mi\u0119\u015bnie po\u015bladk\u00f3w, dolnej cz\u0119\u015bci plec\u00f3w, a tak\u017ce zginacze bioder. Jest to szczeg\u00f3lnie wa\u017cne dla tych, kt\u00f3rzy do\u015bwiadczaj\u0105 b\u00f3lu krzy\u017ca po d\u0142ugich lub intensywnych przeja\u017cd\u017ckach. Wszystko, co musisz zrobi\u0107, to przyj\u0105\u0107 pozycj\u0119 widoczn\u0105 na obrazku. Je\u015bli chcesz zwi\u0119kszy\u0107 intensywno\u015b\u0107 rozci\u0105gania, po prostu poci\u0105gnij kolano w kierunku brzucha.<\/p>\n

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

Zanim zaczniesz si\u0119 rozci\u0105ga\u0107, pami\u0119taj o dw\u00f3ch rzeczach. Po pierwsze, pami\u0119taj, aby ka\u017cde \u0107wiczenie wykonywa\u0107 przez co najmniej 30 sekund dla ka\u017cdej strony cia\u0142a \u2013 to absolutne minimum, \u017ceby osi\u0105gn\u0105\u0107 jakiekolwiek rezultaty. A po drugie, zawsze rozci\u0105gaj si\u0119 po wysi\u0142ku. Rozci\u0105ganie przed \u0107wiczeniami nie poprawi wydajno\u015bci, a badania wykaza\u0142y, \u017ce faktycznie mo\u017ce zwi\u0119kszy\u0107 ryzyko kontuzji. Po prostu rozgrzej si\u0119 wcze\u015bniej!<\/p>\n","protected":false},"excerpt":{"rendered":"

Rozci\u0105ganie jest prawdopodobnie najbardziej zaniedbanym i znienawidzonym elementem aktywno\u015bci fizycznej. Dlatego stworzyli\u015bmy list\u0119 trzech \u0107wicze\u0144 rozci\u0105gaj\u0105cych, kt\u00f3re w zupe\u0142no\u015bci Ci […]<\/p>\n","protected":false},"author":76,"featured_media":6895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[41,82,123],"global-categories":[],"class_list":["post-6889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-cycling","tag-welovecycling","tag-zdrowie-i-trening"],"yoast_head":"\nRozci\u0105ganie dla rowerzyst\u00f3w - \u0160koda We Love Cycling - Poland<\/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\/pl\/2018\/04\/29\/rozciaganie-dla-rowerzystow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rozci\u0105ganie dla rowerzyst\u00f3w\" \/>\n<meta property=\"og:description\" content=\"Rozci\u0105ganie jest prawdopodobnie najbardziej zaniedbanym i znienawidzonym elementem aktywno\u015bci fizycznej. 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