{"id":7156,"date":"2018-06-07T09:24:53","date_gmt":"2018-06-07T09:24:53","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=7156"},"modified":"2018-06-07T09:24:53","modified_gmt":"2018-06-07T09:24:53","slug":"3-techniki-oddychania-dla-rowerzystow","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/","title":{"rendered":"3 techniki oddychania dla rowerzyst\u00f3w"},"content":{"rendered":"<p><strong>Wielu sportowcom wydaje si\u0119, \u017ce nauka oddychania to strata czasu. Jednak mog\u0105 zmieni\u0107 zdanie, kiedy dowiedz\u0105 si\u0119, \u017ce trening mi\u0119\u015bni oddechowych mo\u017ce poprawi\u0107 ich wyniki. Badania przeprowadzone z udzia\u0142em kolarzy, wio\u015blarzy i biegaczy wykazuj\u0105, \u017ce ju\u017c ma\u0142a zmiana w sposobie oddychania mo\u017ce mie\u0107 du\u017ce znaczenie. Przyjrzyjmy si\u0119 trzem \u0107wiczeniom oddechowym dla rowerzyst\u00f3w. <\/strong><\/p>\n<h2><strong>Oddychanie przepon\u0105 (brzuszne)<\/strong><\/h2>\n<p>Oddychanie jest najbardziej wydajne wtedy, gdy anga\u017cujemy do tego przepon\u0119, tj. u\u017cywamy jej, by wt\u0142oczy\u0107 do p\u0142uc jak najwi\u0119cej powietrza przy wdechu, a przy wydechu jak najwi\u0119cej usun\u0105\u0107. Godziny sp\u0119dzone przed telewizorem lub komputerem w pozycji siedz\u0105cej sprawiaj\u0105, \u017ce nasza przepona jest os\u0142abiona, przez co oddech staje si\u0119 p\u0142ytki i piersiowy. Dlatego wa\u017cne jest wykonywanie \u0107wicze\u0144 polegaj\u0105cych na wdychaniu powietrza w taki spos\u00f3b, aby nape\u0142nia\u0142o ono brzuch i tym samym wzmacnia\u0142o mi\u0119\u015bnie przepony.<\/p>\n<h3><\/h3>\n<h2><strong>#1 Trzy wdechy, trzy wydechy<\/strong><\/h2>\n<p>To podstawowe \u0107wiczenie wykonuj bez roweru, aby przyzwyczai\u0107 si\u0119 do oddychania przepon\u0105, zanim zastosujesz je w trakcie jazdy. Badania wykazuj\u0105, \u017ce ograniczenie liczby oddech\u00f3w do 10 na minut\u0119 korzystnie wp\u0142ywa na nasz organizm. To \u0107wiczenie wykonywane codziennie przez kilka minut pomo\u017ce Ci osi\u0105gn\u0105\u0107 zamierzony efekt. \u0106wiczy\u0107 mo\u017cesz w dowolnym miejscu: w domu, w autobusie lub w pracy.<\/p>\n<ul>\n<li>Celem \u0107wiczenia jest wykonanie wydechu trwaj\u0105cego trzy sekundy, a nast\u0119pnie wykonanie wdechu trwaj\u0105cego r\u00f3wnie\u017c trzy sekundy.<\/li>\n<li>U\u0142\u00f3\u017c d\u0142onie na mostku, tu\u017c nad brzuchem, \u017ceby poczu\u0107 unoszenie si\u0119 brzucha przy wydechu i opuszczanie przy wydechu.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7157\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/1-1-272x182.jpg 272w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><strong>#2 Oddechy liczone obrotami <\/strong><\/h2>\n<p>Kontrolowanie oddechu w trakcie jazdy na rowerze, szczeg\u00f3lnie w trudnym lub g\u00f3rskim terenie, mo\u017ce stanowi\u0107 nie lada wyzwanie. Odliczanie oddech\u00f3w wed\u0142ug obrot\u00f3w korby mo\u017ce skutecznie pom\u00f3c Ci skoncentrowa\u0107 si\u0119 na oddychaniu. \u0106wiczenie to warto najpierw wypr\u00f3bowa\u0107 na rowerze stacjonarnym lub na r\u00f3wnej znanej Ci drodze. Ustaw kadencj\u0119 na 90\u201395 obr.\/min. na \u015brednich obrotach i oddychaj w nast\u0119puj\u0105cy spos\u00f3b:<\/p>\n<ul>\n<li>Wdech trwaj\u0105cy trzy obroty korby w d\u00f3\u0142, swobodny wydech.<\/li>\n<li>Wydech trwaj\u0105cy sze\u015b\u0107 obrot\u00f3w korby w d\u00f3\u0142 \u2013 mocny, z wyra\u017anie s\u0142yszalnym \u201esss\u201d. Przy ka\u017cdym wydechu skup si\u0119 na przyci\u0105gni\u0119ciu mi\u0119\u015bni brzucha do kr\u0119gos\u0142upa.<\/li>\n<li>Zmieniaj liczb\u0119 obrot\u00f3w korby w zale\u017cno\u015bci od terenu i pojemno\u015bci p\u0142uc, ale zawsze przeznaczaj wi\u0119cej obrot\u00f3w na wydech.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<pre><\/pre>\n<h2><strong>#3 Oddychanie na wy\u017cszym poziomie<\/strong><\/h2>\n<p>Pierwsze dwa \u0107wiczenia b\u0119d\u0105 pomocne w nauce oddychania przepon\u0105 zar\u00f3wno w trakcie jazdy na rowerze, jak i w ka\u017cdej innej sytuacji. Trzecie \u0107wiczenie jest dla troch\u0119 bardziej zaawansowanych rowerzyst\u00f3w i polega na symulacji treningu na wysoko\u015bci 2000 m n.p.m.<\/p>\n<ul>\n<li>Id\u017a swoim zwyk\u0142ym tempem. Zr\u00f3b wydech, wstrzymaj oddech i zr\u00f3b 10 krok\u00f3w.<\/li>\n<li>Oddychaj normalnie przez 2\u20133 kroki.<\/li>\n<li>Zr\u00f3b wydech, wstrzymaj oddech i zr\u00f3b 15 krok\u00f3w. Powtarzaj \u0107wiczenie, zwi\u0119kszaj\u0105c liczb\u0119 krok\u00f3w o pi\u0119\u0107 do osi\u0105gni\u0119cia 50 krok\u00f3w.<\/li>\n<\/ul>\n<pre><\/pre>\n<p>Podobne \u0107wiczenie mo\u017cna wykona\u0107 w trakcie jazdy na rowerze \u2013 zamiast krok\u00f3w odliczaj obroty korby.<\/p>\n<ul>\n<li>Jed\u017a umiarkowanym tempem z kadencj\u0105 oko\u0142o 90 obr.\/min.<\/li>\n<li>Nabieraj powietrze przez dwa obroty korby, wstrzymaj oddech na dwa obroty, a nast\u0119pnie wypuszczaj powietrze przez cztery obroty korby.<\/li>\n<li>Je\u015bli przy tym \u0107wiczeniu Tw\u00f3j oddech jest p\u0142ytki, zmie\u0144 schemat z 2\u20132\u20134 na 4\u20134\u20138 lub jeszcze d\u0142u\u017cszy.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Wielu sportowcom wydaje si\u0119, \u017ce nauka oddychania to strata czasu. Jednak mog\u0105 zmieni\u0107 zdanie, kiedy dowiedz\u0105 si\u0119, \u017ce trening mi\u0119\u015bni [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":7158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[255,256],"global-categories":[],"class_list":["post-7156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-oddychanie","tag-technika-oddychania"],"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>3 techniki oddychania 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\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 techniki oddychania dla rowerzyst\u00f3w\" \/>\n<meta property=\"og:description\" content=\"Wielu sportowcom wydaje si\u0119, \u017ce nauka oddychania to strata czasu. Jednak mog\u0105 zmieni\u0107 zdanie, kiedy dowiedz\u0105 si\u0119, \u017ce trening mi\u0119\u015bni [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-07T09:24:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/Head-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"piotrboczkowski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/\",\"name\":\"3 techniki oddychania dla rowerzyst\u00f3w - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/Head-1.jpg\",\"datePublished\":\"2018-06-07T09:24:53+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/Head-1.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/Head-1.jpg\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 techniki oddychania dla rowerzyst\u00f3w\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/\",\"name\":\"\u0160koda We Love Cycling - Poland\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\",\"name\":\"piotrboczkowski\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"caption\":\"piotrboczkowski\"},\"url\":\"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"3 techniki oddychania dla rowerzyst\u00f3w - \u0160koda We Love Cycling - Poland","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/07\/3-techniki-oddychania-dla-rowerzystow\/","og_locale":"pl_PL","og_type":"article","og_title":"3 techniki oddychania dla rowerzyst\u00f3w","og_description":"Wielu sportowcom wydaje si\u0119, \u017ce nauka oddychania to strata czasu. 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