{"id":13824,"date":"2022-02-21T10:00:28","date_gmt":"2022-02-21T09:00:28","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=13824"},"modified":"2022-02-18T08:22:44","modified_gmt":"2022-02-18T07:22:44","slug":"najlepsia-zahrievacia-zostava-pred-jazdou","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/02\/21\/najlepsia-zahrievacia-zostava-pred-jazdou\/","title":{"rendered":"Najlep\u0161ia zahrievacia zostava pred jazdou"},"content":{"rendered":"<p><strong>Mo\u017eno ste u\u017e po\u010duli, \u017ee rolovanie na penovom valci a stre\u010ding s\u00fa vynikaj\u00facimi prostriedkami na zv\u00fd\u0161enie rozsahu pohybu a t\u00fdm aj na zlep\u0161enie v\u00fdkonu na bicykli. Nikto v\u0161ak nezis\u0165oval, \u010di poradie, v ktorom tieto cvi\u010denia vykon\u00e1vate, m\u00e1 nejak\u00fd vplyv na ich lep\u0161iu \u00fa\u010dinnos\u0165.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>Teraz v\u0161ak Journal of Sports and Sciences <a href=\"https:\/\/www.jssm.org\/jssm-20-535.xml%3EFulltext\" rel=\"noopener\" target=\"_blank\">zverejnil v\u00fdskum<\/a>, ktor\u00fd nazna\u010duje, \u017ee pre cyklistov existuje ide\u00e1lna kombin\u00e1cia oboch. V metaanal\u00fdze (\u010do je proces kombinovania viacer\u00fdch \u0161t\u00fadi\u00ed na t\u00fa ist\u00fa t\u00e9mu) sa v\u00fdskumn\u00edci zamerali na 12 \u0161t\u00fadi\u00ed zah\u0155\u0148aj\u00facich penov\u00e9 valce aj stre\u010ding, s d\u00f4razom na tie, ktor\u00e9 zah\u0155\u0148ali d\u00f4le\u017eit\u00e9 v\u00fdkonnostn\u00e9 parametre.<\/p>\n<p>V\u00fdskumn\u00edci hodnotili \u00fa\u010dinky ka\u017ed\u00e9ho cvi\u010denia samostatne aj v kombin\u00e1cii a <strong>dospeli k z\u00e1veru, \u017ee kombin\u00e1cia t\u00fdchto dvoch cvi\u010den\u00ed viedla k najv\u00e4\u010d\u0161iemu zv\u00fd\u0161eniu rozsahu pohybu<\/strong>. Najm\u00e4 ke\u010f sa najsk\u00f4r vykon\u00e1valo cvi\u010denie na penovom valci a potom stre\u010ding.<\/p>\n<p>Andreas Konrad a jeho kolegovia v\u00fdskumn\u00edci dospeli k z\u00e1veru, \u017ee: <em>\u201e\u0160portovci nemusia kombinova\u0165 stre\u010ding s penov\u00fdm valcom, aby zv\u00fd\u0161ili svoj ROM [rozsah pohybu], preto\u017ee t\u00e1to kombin\u00e1cia nevedie k lep\u0161\u00edm v\u00fdsledkom. Ak je v\u0161ak cie\u013eom aj zv\u00fd\u0161enie v\u00fdkonu (napr. sily, r\u00fdchlosti), mala by sa uprednostni\u0165 kombin\u00e1cia penov\u00e9ho valca s n\u00e1sledn\u00fdm stre\u010dingom (ale nie naopak) v porovnan\u00ed so samotn\u00fdm stre\u010dingom.\u201c<\/em><\/p>\n<p>Fyzioterapeuti to u\u017e nejak\u00fd \u010das vedia a pou\u017e\u00edvaj\u00fa pr\u00e1ve t\u00fato postupnos\u0165 na zv\u00fd\u0161enie flexibility a mobility. Fyzioterapeutka Carol Mack, ktor\u00e1 vlastn\u00ed CLE Sports PT &#038; Performance, povedala pre Runner\u2019s World, \u017ee cvi\u010denie na penovom valci, alebo ak\u00e1ko\u013evek forma mas\u00e1\u017ee pom\u00e1ha uvo\u013eni\u0165 stuhnut\u00e9 svaly. Ale v\u00e4\u010d\u0161ina \u013eud\u00ed nech\u00e1pe, ako to funguje. <em>\u201eMy\u0161lienka, \u017ee zrasty vo svale sa \u201erozbij\u00fa\u201c pomocou valca je myln\u00e1,\u201c<\/em> povedala. <em>&#8222;V skuto\u010dnosti sa stane, \u017ee hlbok\u00fd tlak z valca spust\u00ed reflex vo svale, ktor\u00fd sp\u00f4sob\u00ed jeho uvo\u013enenie.&#8220;<\/em><\/p>\n<p>V\u010faka tomuto uvo\u013eneniu je potom stre\u010ding efekt\u00edvnej\u0161\u00ed. Pr\u00e1ve preto by cvi\u010denie s penov\u00fdm valcom malo by\u0165 na prvom mieste v pr\u00edpade, ak ho kombinujete so stre\u010dingom. <strong>Mack v\u0161ak poznamenala, \u017ee cvi\u010denie s valcom mus\u00ed by\u0165 vykonan\u00e9 spr\u00e1vne<\/strong>, aby bolo dostato\u010dne efekt\u00edvne. Povedala, \u017ee \u010dasto vid\u00ed, ako \u013eudia cvi\u010dia s valcom pr\u00edli\u0161 r\u00fdchlo. To neposkytne dostato\u010dn\u00fd tlak na nap\u00e4t\u00fd sval, aby sa tento sval uvo\u013enil. <em>&#8222;Malo by to by\u0165 intenz\u00edvne, ale znesite\u013en\u00e9,&#8220;<\/em> povedala. <em>\u201eNepokra\u010dujte \u010falej, k\u00fdm nepoc\u00edtite, \u017ee sa nap\u00e4t\u00e1 oblas\u0165 za\u010d\u00edna uvo\u013e\u0148ova\u0165. Potom prejdite na \u010fal\u0161ie bolestiv\u00e9 miesto.&#8220;<\/em><\/p>\n<p>Po dokon\u010den\u00ed cvi\u010denia s valcom alebo mas\u00e1\u017ee, by mal nasledova\u0165 nejak\u00fd druh akt\u00edvneho pohybu, aby ste vyu\u017eili sval, ktor\u00fd bol precvi\u010den\u00fd, povedala Mack. Ide\u00e1lnou aktivitou je dynamick\u00fd stre\u010ding. Vykon\u00e1va sa pomaly, aby ste optimalizovali zlep\u0161en\u00fd rozsah pohybu.<\/p>\n<p><a href=\"https:\/\/www.bicycling.com\/training\/a30504446\/preride-warmup-exercises\/\" rel=\"noopener\" target=\"_blank\">Dynamick\u00fd stre\u010ding<\/a> by mal zah\u0155\u0148a\u0165 v\u00fdpady s vyto\u010den\u00edm, pokladanie p\u00e4ty o zem pri le\u017ean\u00ed na chrbte a most\u00edk s posil\u0148ovacou gumou na stehn\u00e1ch. Tieto dynamick\u00e9 cviky zv\u00fd\u0161ia prietok krvi. T\u00fdm sa zv\u00fd\u0161i aj rozsah pohybu. Zahriate svaly bud\u00fa menej stuhnut\u00e9 a va\u0161e ped\u00e1lovanie bude plynulej\u0161ie a dynamickej\u0161ie.<\/p>\n<p>Skvel\u00e9 na t\u00fdchto cvikoch je, \u017ee v\u00e1m nezaber\u00fa ve\u013ea \u010dasu. <strong>Tri min\u00faty s\u00fa v\u0161etko, \u010do im budete musie\u0165 venova\u0165. Tri min\u00faty pre lep\u0161iu jazdu.<\/strong> To je skvel\u00e1 invest\u00edcia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mo\u017eno ste u\u017e po\u010duli, \u017ee rolovanie na penovom valci a stre\u010ding s\u00fa vynikaj\u00facimi prostriedkami na zv\u00fd\u0161enie rozsahu pohybu a t\u00fdm [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":13825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,323,1307,180,1191,750,767,739,416,653,55,1097,1098,1095,161],"global-categories":[],"class_list":["post-13824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cvicenie","tag-domaci-trening","tag-horska-cyklistika","tag-jazda","tag-kondicia","tag-motivacia","tag-pohyb","tag-strecing","tag-svaly","tag-trening","tag-vykon","tag-vykonnost","tag-vyskum","tag-zdravie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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