{"id":11242,"date":"2021-02-23T10:00:31","date_gmt":"2021-02-23T09:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=11242"},"modified":"2023-04-12T12:19:59","modified_gmt":"2023-04-12T10:19:59","slug":"domaci-trening-pre-cyklistov-ako-spravne-posilnovat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/02\/23\/domaci-trening-pre-cyklistov-ako-spravne-posilnovat\/","title":{"rendered":"Dom\u00e1ci tr\u00e9ning pre cyklistov: ako spr\u00e1vne posil\u0148ova\u0165"},"content":{"rendered":"

Cyklisti \u010dasto opom\u00ednaj\u00fa silov\u00fd tr\u00e9ning v obav\u00e1ch, \u017ee im pr\u00edli\u0161 narast\u00fa svaly alebo jednoducho v predstave, \u017ee je to strata \u010dasu. To je ve\u013ek\u00e1 \u0161koda, predov\u0161etk\u00fdm pri dom\u00e1com tr\u00e9ningu, ktor\u00fd je k zosilneniu ako stvoren\u00fd. Ke\u010f k silov\u00e9mu tr\u00e9ningu prist\u00fapite spr\u00e1vne, tak ur\u010dite nehroz\u00ed ne\u017eiad\u00faci n\u00e1rast hmotnosti.<\/strong><\/p>\n

Profesion\u00e1li u\u017e dnes zara\u010fuj\u00fa silov\u00fd tr\u00e9ning \u00faplne be\u017ene do svojej pr\u00edpravy<\/strong>. Dok\u00e1\u017eu toti\u017e vylep\u0161i\u0165 silov\u00fa vytrvalos\u0165 a t\u00fdm aj v\u00fdkonnos\u0165 v sedle. Pre hobby cyklistov je ale silov\u00fd tr\u00e9ning d\u00f4le\u017eit\u00fd z in\u00e9ho d\u00f4vodu. Pravideln\u00e9 posil\u0148ovanie je pod\u013ea dostupnej odbornej literat\u00fary tou najlep\u0161ou prevenciou zranenia, a to ako v \u0161porte, tak aj v be\u017enom \u017eivote.<\/p>\n

Komplexn\u00fd silov\u00fd tr\u00e9ning toti\u017e dok\u00e1\u017ee posilni\u0165 partie, ktor\u00e9 maj\u00fa cyklisti typicky oslaben\u00e9. \u010casto sa tak vyrovnaj\u00fa be\u017en\u00e9 probl\u00e9my, ako je zhrben\u00fd postoj s ramenami nato\u010den\u00fdmi dovn\u00fatra \u010di boles\u0165 kolien.<\/p>\n

Cie\u013eom je sila a nie objem<\/strong><\/h2>\n

Kulturisti, ktor\u00fdm ide prim\u00e1rne o n\u00e1rast objemov svalov, posil\u0148uj\u00fa tak, aby to dosiahli. V praxi to znamen\u00e1, \u017ee robia kopu izolovan\u00fdch cvikov<\/strong> a ve\u013ek\u00e9 mno\u017estvo opakovan\u00ed a\u017e do svalov\u00e9ho zlyhania. Teda do stavu, kedy u\u017e \u010fal\u0161ie opakovanie fyzicky nie je mo\u017en\u00e9. Ako cyklisti v\u0161ak takto tr\u00e9nova\u0165 nemus\u00edte. Sta\u010d\u00ed sa dr\u017ea\u0165 nieko\u013ek\u00fdch pravidiel, ktor\u00e9 silov\u00fd tr\u00e9ning nasmeruj\u00fa k budovaniu sily, nie objemu svalov.<\/p>\n

Zdv\u00edhajte \u0165a\u017ek\u00e9 v\u00e1hy. Cie\u013eom je navy\u0161ova\u0165 hmotnos\u0165 a zni\u017eova\u0165 po\u010det opakovan\u00ed. Spr\u00e1vne prevedenie cvikov, je v\u0161ak podmienkou.<\/p>\n

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

Robte len 1 a\u017e 5 opakovan\u00ed<\/strong> a doprajte si odpo\u010dinok aspo\u0148 tri min\u00faty medzi setmi pre pln\u00e9 obnovenie s\u00edl. Cie\u013eom je so spr\u00e1vnou technikou zdvihn\u00fa\u0165 ve\u013ek\u00fa hmotnos\u0165 sk\u00f4r, ne\u017e mnohokr\u00e1t odfl\u00e1knu\u0165 pohyb s \u013eahkou hmotnos\u0165ou.<\/p>\n

Napl\u00e1nujte si 3 a\u017e 6 setov cvikov<\/strong>, zameran\u00fdch na cel\u00e9 telo (napr\u00edklad drep alebo m\u0155tvy \u0165ah). Nerobte izolovan\u00e9 cviky, pokia\u013e ich nem\u00e1te predp\u00edsan\u00e9 od fyzioterapeuta.<\/p>\n

Silov\u00fd tr\u00e9ning zara\u010fujte maxim\u00e1lne dvakr\u00e1t do t\u00fd\u017ed\u0148a.<\/p>\n

\n
\"doplnkove-aktivity-pocas-zimy-okrem-bicykla-tu-mame-aj-ine-moznosti\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Doplnkov\u00e9 aktivity po\u010das zimy – okrem bicykla tu m\u00e1me aj in\u00e9 mo\u017enosti<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Tieto pravidl\u00e1 s\u00fa pomerne striktn\u00e9, ale v\u010faka tomu skuto\u010dne maximalizuj\u00fa n\u00e1rast sily a minimalizuj\u00fa n\u00e1rast svalovej hmoty<\/strong>. Pre nov\u00e1\u010dikov je ale ur\u010dite d\u00f4le\u017eit\u00e9 dba\u0165 na spr\u00e1vne prevedenie cvikov a pos\u00fava\u0165 sa k vysok\u00fdm v\u00e1ham s obozretnos\u0165ou.<\/p>\n

Kettlebell, hrazda \u010di pono\u017eky vyplnen\u00e9 ry\u017eou<\/strong><\/h2>\n

Ak nepatr\u00edte k \u0161\u0165astlivcom, ktor\u00ed maj\u00fa doma k dispoz\u00edcii plne vybaven\u00fa posil\u0148ov\u0148u, tak budete musie\u0165 najsk\u00f4r trochu improvizova\u0165. Jedn\u00fdm mo\u017en\u00fdm rie\u0161en\u00edm je zaobstara\u0165 si kettlebell. Je to univerz\u00e1lna z\u00e1\u0165a\u017e, s ktorou zvl\u00e1dnete cviky na cel\u00e9 telo, nestoj\u00ed mnoho a nezaberie doma ve\u013ea priestoru<\/strong>.<\/p>\n

Pokia\u013e chcete investova\u0165 e\u0161te viac, tak sa ur\u010dite vyplat\u00ed hrazda – iba pas\u00edvny vis dok\u00e1\u017ee zosilni\u0165 \u00fachop a uvo\u013eni\u0165 ramen\u00e1 a chrbticu.<\/p>\n

Pokia\u013e sa ale chcete naopak vyhn\u00fa\u0165 akejko\u013evek invest\u00edcii, tak ur\u010dite m\u00f4\u017eete vytvori\u0165 improvizovan\u00e9 z\u00e1va\u017eie napr\u00edklad tak, \u017ee napln\u00edte pono\u017eky alebo aj nie\u010do objemnej\u0161ie, ry\u017eou. Dobre funguj\u00fa aj ve\u013ek\u00e9 f\u013ea\u0161e \u010di kanistre. Kreativite sa teda medze neklad\u00fa.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Cyklisti \u010dasto opom\u00ednaj\u00fa silov\u00fd tr\u00e9ning v obav\u00e1ch, \u017ee im pr\u00edli\u0161 narast\u00fa svaly alebo jednoducho v predstave, \u017ee je to strata […]<\/p>\n","protected":false},"author":172,"featured_media":11245,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[1534,619,115,323,546,1307,180,532,1308,767,1287,190,55,161,623],"global-categories":[],"class_list":["post-11242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-aktivita","tag-bicyklovanie","tag-cestna-cyklistika","tag-cvicenie","tag-cyklistika","tag-domaci-trening","tag-horska-cyklistika","tag-jazdenie","tag-kettlebell","tag-motivacia","tag-posilnovanie","tag-priprava","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nDom\u00e1ci tr\u00e9ning pre cyklistov: ako spr\u00e1vne posil\u0148ova\u0165<\/title>\n<meta name=\"description\" content=\"Cyklisti \u010dasto opom\u00ednaj\u00fa silov\u00fd tr\u00e9ning v obav\u00e1ch, \u017ee im pr\u00edli\u0161 narast\u00fa svaly. Ke\u010f v\u0161ak cvi\u010d\u00edte spr\u00e1vne, ne\u017eiad\u00faci n\u00e1rast v\u00e1hy nehroz\u00ed.\" \/>\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\/sk\/2021\/02\/23\/domaci-trening-pre-cyklistov-ako-spravne-posilnovat\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dom\u00e1ci tr\u00e9ning pre cyklistov: ako spr\u00e1vne posil\u0148ova\u0165\" \/>\n<meta property=\"og:description\" content=\"Cyklisti \u010dasto opom\u00ednaj\u00fa silov\u00fd tr\u00e9ning v obav\u00e1ch, \u017ee im pr\u00edli\u0161 narast\u00fa svaly. 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