{"id":11507,"date":"2021-03-02T10:00:47","date_gmt":"2021-03-02T09:00:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=11507"},"modified":"2021-03-02T13:23:04","modified_gmt":"2021-03-02T12:23:04","slug":"biker-a-otuzovanie","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/03\/02\/biker-a-otuzovanie\/","title":{"rendered":"Biker a otu\u017eovanie"},"content":{"rendered":"<p><strong>Ak ste po\u010das zimy sledovali kamar\u00e1tov, ktor\u00ed neohrozene jazdili aj na snehu, bez oh\u013eadu na po\u010dasie, ale vy ste typ \u010dloveka, ktor\u00e9mu je zima, aj ke\u010f ide smeti vysypa\u0165, tak zimn\u00e9 jazdenie pre v\u00e1s nie je. Ale \u010do ke\u010f to nie je pravda? \u010co ke\u010f sta\u010dia len drobn\u00e9 zmeny a chlad v\u00e1m po p\u00e1r mesiacoch nebude robi\u0165 probl\u00e9m. A bud\u00faci rok v\u00a0zime, si to naplno u\u017eijete na bicykli, v zasne\u017eenej pr\u00edrode. Pozrime sa na to, ako t\u00fato zmenu dosiahnu\u0165.<\/strong><!--more--><\/p>\n<h2><strong>Pr\u00edpravy na otu\u017eovanie<\/strong><\/h2>\n<p>K\u00fazlo tejto zmeny sa vol\u00e1 otu\u017eovanie. Moment\u00e1lne je ve\u013emi popul\u00e1rny Wim Hof, ktor\u00fd v tomto smere dosiahol neuverite\u013en\u00e9 v\u00fdsledky a propaguje zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Nebojte sa, nebudem v\u00e1s posiela\u0165 hne\u010f zajtra pl\u00e1va\u0165 medzi \u013eadov\u00e9 kryhy. Aj ke\u010f, aj k tomu d\u00f4jde, ale pekne pomaly a postupne. Otu\u017eova\u0165 sa m\u00f4\u017eete za\u010da\u0165 aj tak, \u017ee si na prech\u00e1dzku oble\u010diete o jednu vrstvu oble\u010denia menej, alebo za\u010dnete sp\u00e1va\u0165 pri pootvorenom okne. Viete predsa, \u017ee sa t\u00fdm zlep\u0161uje kvalita sp\u00e1nku.<\/p>\n<h2><strong>Za\u010d\u00edname, ale z\u013eahka<\/strong><\/h2>\n<p>Tak\u017ee, ak ste si p\u00e1r t\u00fd\u017ed\u0148ov zvykali na chlad a odlo\u017eili nejak\u00fa t\u00fa vrstvu oble\u010denia, m\u00f4\u017eeme sa pusti\u0165 u\u017e do skuto\u010dn\u00e9ho otu\u017eovania. <strong>Za\u010dnite si na konci sprchovania p\u00fa\u0161\u0165a\u0165 studen\u00fa vodu.<\/strong> Na za\u010diatok bude sta\u010di\u0165 15 sek\u00fand. Vydr\u017ete to nieko\u013eko dn\u00ed po sebe. Postupne intervaly predl\u017eujte na 30 sek\u00fand a viac. Je to ako ke\u010f cvi\u010d\u00edte s \u010dinkami, telo si postupne zvyk\u00e1 na vy\u0161\u0161iu a vy\u0161\u0161iu z\u00e1\u0165a\u017e. Po \u010dase sa nau\u010d\u00ed r\u00fdchlej\u0161ie zohria\u0165 a vy si budete d\u00e1va\u0165 studen\u00fa sprchu, u\u017e \u00faplne bez teplej vody.<\/p>\n<figure id=\"attachment_11508\" aria-describedby=\"caption-attachment-11508\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_01.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_01.jpg\" alt=\"\" width=\"1200\" height=\"800\" class=\"size-full wp-image-11508\" \/><\/a><figcaption id=\"caption-attachment-11508\" class=\"wp-caption-text\">Foto: pixabay.com<\/figcaption><\/figure>\n<h2><strong>Ruky a nohy v \u013eade<\/strong><\/h2>\n<p>Druh\u00fdm stup\u0148om by mohlo by\u0165 ponorenie r\u00fak alebo n\u00f4h do vedra s vodou a \u013eadom. Je to tak\u00e1 sk\u00fa\u0161ka odolnosti a aj psychickej sily, \u010di to vydr\u017e\u00edte. Napl\u0148te vedro alebo ak\u00fako\u013evek v\u00e4\u010d\u0161iu n\u00e1dobu studenou vodou a do toho vysypte \u013ead. \u013dad teraz viete k\u00fapi\u0165 vo v\u00e4\u010d\u0161\u00edch vreck\u00e1ch v\u00a0obchode, alebo ak sa v\u00e1m nechce plati\u0165 za \u010dist\u00fa zamrznut\u00fa vodu, spravte si \u013ead doma v mrazni\u010dke. Ak si tento \u013eadov\u00fd k\u00fape\u013e idete da\u0165 v\u00a0zime, bude sta\u010di\u0165, ke\u010f si prinesiete \u013ead alebo sneh zvonku. <strong>Ponorte ruky alebo nohy do pripraven\u00e9ho k\u00fape\u013ea a nechajte ich tam dve min\u00faty.<\/strong> Sledujte svoje pocity. Po chv\u00edli to budete chcie\u0165 vzda\u0165, ale ke\u010f vydr\u017e\u00edte budete prekvapen\u00ed, \u017ee za\u010dnete c\u00edti\u0165 teplo. Tu takisto m\u00f4\u017eete postupne \u010das predl\u017eova\u0165. <\/p>\n<h2><strong>Turistika na\u013eahko<\/strong><\/h2>\n<p>Dobr\u00fd sp\u00f4sob otu\u017eovania je aj chladn\u00fd vzduch. S\u00fa \u013eudia, ktor\u00ed \u013eadov\u00e9 k\u00fapele \u010di sprchy neob\u013eubuj\u00fa, ale napriek tomu sa chc\u00fa otu\u017eova\u0165. Vyberte sa na zimn\u00fa turistiku na\u013eahko. <strong>Na za\u010diatok si vyberte len bl\u00edzke okolie a vysk\u00fa\u0161ajte \u00eds\u0165 len v tri\u010dku.<\/strong> Samozrejme do batohu si zaba\u013ete tepl\u00e9 oble\u010denie, predsa len neviete, ako va\u0161e telo bude reagova\u0165 a nie je \u017eiadna hanba sa v polovici cesty znovu poriadne a teplo obliec\u0165. Ak toto hravo zvl\u00e1dnete, vyberte sa na dlh\u0161iu t\u00faru a ak ste extr\u00e9mista, m\u00f4\u017eete si to vysk\u00fa\u0161a\u0165 v kra\u0165asoch a bez tri\u010dka. N\u00e1jdite si na internete vide\u00e1, ako chod\u00ed na turistiku u\u017e spom\u00ednan\u00fd Wim Hof.<\/p>\n<figure id=\"attachment_11509\" aria-describedby=\"caption-attachment-11509\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_02.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_02.jpg\" alt=\"\" width=\"1200\" height=\"800\" class=\"size-full wp-image-11509\" \/><\/a><figcaption id=\"caption-attachment-11509\" class=\"wp-caption-text\">Foto: pixabay.com<\/figcaption><\/figure>\n<h2><strong>Pl\u00e1vanie medzi \u013eadov\u00fdmi kryhami<\/strong><\/h2>\n<p>No a dost\u00e1vame sa k vrcholu n\u00e1\u0161ho sna\u017eenia. <strong>Prv\u00fdkr\u00e1t sa ponori\u0165 do \u013eadov\u00e9ho jazera alebo kade s \u013eadom.<\/strong> Pozor, nikdy to nerobte sami, aj ke\u010f si asi poviete, \u017ee k tomu nepotrebujete div\u00e1kov. \u010co ke\u010f to nezvl\u00e1dnete a\u00a0potom \u010do si namo\u010d\u00edte nohy a\u00a0zist\u00edte, \u017ee t\u00e1 voda je skuto\u010dne \u013eadov\u00e1, rad\u0161ej vyleziete a r\u00fdchlo sa zabal\u00edte do teplej deky so \u0161\u00e1lkou \u010daju v ruke. Nebojte sa. Ak ste doteraz zvl\u00e1dli v\u0161etko to otu\u017eovanie a v\u0161etky stupne, toto u\u017e d\u00e1te hravo. A mo\u017eno budete prekvapen\u00ed tou euf\u00f3riou a skvel\u00fdm pocitom vo vode. Ur\u010dite to za to stoj\u00ed, tak\u017ee smelo do toho.<\/p>\n<figure id=\"attachment_11510\" aria-describedby=\"caption-attachment-11510\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_03.JPG.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_03.JPG.jpg\" alt=\"\" width=\"1200\" height=\"800\" class=\"size-full wp-image-11510\" \/><\/a><figcaption id=\"caption-attachment-11510\" class=\"wp-caption-text\">Foto: autor<\/figcaption><\/figure>\n<h2><strong>Zdravotn\u00e9 v\u00fdhody otu\u017eovania<\/strong><\/h2>\n<p>V tele sa za\u010dne budova\u0165 hned\u00e9 tukov\u00e9 tkanivo, ktor\u00e9 telo zahrieva a doslova po\u017eiera ten nepopul\u00e1rny biely tuk, ktor\u00fd n\u00e1m sp\u00f4sobuje pneumatiky v\u00a0p\u00e1se. <strong>Telo bude ma\u0165 viac bielych krviniek, v\u010faka \u010domu sa v\u00e1m zlep\u0161\u00ed imunita.<\/strong> Chlad mobilizuje telo k\u00a0akcii a\u00a0vy budete ma\u0165 viacej energie a va\u0161e v\u00fdkony na bicykli bud\u00fa poznate\u013ene lep\u0161ie. Je to s\u00edce nelogick\u00e9, ale zbav\u00edte sa aj pocitu studen\u00fdch n\u00f4h \u010di r\u00fak. V neposlednom rade je to zn\u00ed\u017eenie rizika vysok\u00e9ho krvn\u00e9ho tlaku, zlep\u0161enie alergick\u00fdch stavov a\u00a0kvalitnej\u0161\u00ed sp\u00e1nok. <\/p>\n<figure id=\"attachment_11511\" aria-describedby=\"caption-attachment-11511\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_04.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_04.jpg\" alt=\"\" width=\"1200\" height=\"800\" class=\"size-full wp-image-11511\" \/><\/a><figcaption id=\"caption-attachment-11511\" class=\"wp-caption-text\">Foto: pixabay.com<\/figcaption><\/figure>\n<p>Otu\u017eovanie m\u00e1 mnoho \u010fal\u0161\u00edch benefitov, ale ke\u010f u\u017e pre ni\u010d in\u00e9 sa do toho nepust\u00edte, urobte to preto, aby ste zistili, \u017ee va\u0161e telo dok\u00e1\u017ee veci, o ktor\u00fdch sa v\u00e1m ani nesn\u00edvalo.\u00a0Mo\u017eno ste boli v\u017edy vydesen\u00ed, ke\u010f ste videli \u013eud\u00ed, ktor\u00ed pl\u00e1vaj\u00fa v \u013eadovej vode a dnes si aj vy v pohode d\u00e1te k\u00fape\u013e medzi \u013eadov\u00fdmi kryhami, alebo aspo\u0148 nieko\u013eko min\u00fatov\u00fa studen\u00fa sprchu. <strong>Je kr\u00e1sne vedie\u0165, \u017ee dok\u00e1\u017eete prekona\u0165 sam\u00e9ho seba a svoje zdanliv\u00e9 limity.<\/strong> Ktovie, \u010do v\u0161etko sa vo v\u00e1s e\u0161te skr\u00fdva. Je na\u010dase to odhali\u0165.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ak ste po\u010das zimy sledovali kamar\u00e1tov, ktor\u00ed neohrozene jazdili aj na snehu, bez oh\u013eadu na po\u010dasie, ale vy ste typ [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":11513,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[597,546,1312,1192,1200,161,623,317],"global-categories":[1074],"class_list":["post-11507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cyklista","tag-cyklistika","tag-lad","tag-otuzovanie","tag-sneh","tag-zdravie","tag-zdravy-zivotny-styl","tag-zima","global-categories-cycling"],"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>Biker a otu\u017eovanie - \u0160koda We Love Cycling Slovensko<\/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\/sk\/2021\/03\/02\/biker-a-otuzovanie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Biker a otu\u017eovanie\" \/>\n<meta property=\"og:description\" content=\"Ak ste po\u010das zimy sledovali kamar\u00e1tov, ktor\u00ed neohrozene jazdili aj na snehu, bez oh\u013eadu na po\u010dasie, ale vy ste typ [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2021\/03\/02\/biker-a-otuzovanie\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-02T09:00:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-02T12:23:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/02\/Biker-a-otuzovanie_00.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1380\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Radovan Vr\u0161ka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2021\/03\/02\/biker-a-otuzovanie\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2021\/03\/02\/biker-a-otuzovanie\/\",\"name\":\"Biker a otu\u017eovanie - 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