{"id":14154,"date":"2022-04-15T10:00:40","date_gmt":"2022-04-15T08:00:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=14154"},"modified":"2022-04-05T10:35:35","modified_gmt":"2022-04-05T08:35:35","slug":"od-nepohodlia-v-sedle-po-mravcenie-v-palcoch-ako-urobit-jazdu-na-bicykli-pohodlnejsou","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/04\/15\/od-nepohodlia-v-sedle-po-mravcenie-v-palcoch-ako-urobit-jazdu-na-bicykli-pohodlnejsou\/","title":{"rendered":"Od nepohodlia v sedle po mrav\u010denie v palcoch: Ako urobi\u0165 jazdu na bicykli pohodlnej\u0161ou"},"content":{"rendered":"<p><strong>Jazdi\u0165 na bicykli je fantastick\u00fd pocit, v\u0161ak? Teda, k\u00fdm sa nie\u010do zrazu nezmen\u00ed. Nikto nem\u00e1 r\u00e1d, ke\u010f ho z bicykla n\u00fatia zliez\u0165 nepohodlie alebo zranenia. M\u00f4\u017ee by\u0165 frustruj\u00face c\u00edti\u0165, \u017ee sa va\u0161e telo obracia proti v\u00e1m, ke\u010f sa pre\u0148 sna\u017e\u00edte urobi\u0165 nie\u010do dobr\u00e9. Rovnako ako vo v\u00e4\u010d\u0161ine \u0161portov s\u00fa v\u0161ak drobn\u00e9 cyklistick\u00e9 zranenia neoddelite\u013enou s\u00fa\u010das\u0165ou vz\u0165ahu v\u00e1\u0161niv\u00e9ho jazdca k bicyklu. Niektor\u00ed \u013eudia s\u00fa n\u00e1chylnej\u0161\u00ed ako in\u00ed, ale v\u00e4\u010d\u0161ina nad\u0161encov sa v ur\u010ditom momente ocitne pri rie\u0161en\u00ed jedn\u00e9ho alebo dvoch probl\u00e9mov.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>Na\u0161\u0165astie mnoh\u00e9 nepohodlia, ktor\u00e9 sa objavia pri bicyklovan\u00ed, sa daj\u00fa \u013eahko vyrie\u0161i\u0165. Tu rozoberieme niektor\u00e9 z najbe\u017enej\u0161\u00edch probl\u00e9mov, s ktor\u00fdmi sa cyklisti stret\u00e1vaj\u00fa, a porad\u00edme, ako ich lie\u010di\u0165 a predch\u00e1dza\u0165 im.<\/p>\n<figure id=\"attachment_14156\" aria-describedby=\"caption-attachment-14156\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2022\/04\/Woman-Mallorca-profimedia-0334499774.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-14156 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2022\/04\/Woman-Mallorca-profimedia-0334499774.jpg\" alt=\"Cycling in Mallorca\" width=\"1250\" height=\"781\" \/><\/a><figcaption id=\"caption-attachment-14156\" class=\"wp-caption-text\">V\u00e4\u010d\u0161ina nad\u0161encov sa v ur\u010ditom bode na ceste ocitne v rie\u0161en\u00ed jedn\u00e9ho alebo dvoch probl\u00e9mov. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Pam\u00e4tajte, \u017ee cyklistika je \u0161port \u0161etrn\u00fd k telu<\/strong><\/h2>\n<p>Sk\u00f4r, ne\u017e p\u00f4jdeme \u010falej, chceme zd\u00f4razni\u0165, \u017ee po\u010das bicyklovania by ste sa mali naozaj c\u00edti\u0165 dobre! Nepopierame, \u017ee poc\u00edtite sladk\u00e9 p\u00e1lenie v noh\u00e1ch alebo pr\u00edle\u017eitostn\u00fa vlnu \u00fanavy, <strong>ale n\u00e1hodn\u00e9 k\u0155\u010de bolesti alebo siln\u00e9 nepohodlie by ste nemali ignorova\u0165. Pokia\u013e nespadnete, cestn\u00e1 cyklistika je \u0161port oslavovan\u00fd pre svoju \u0161etrnos\u0165 k telu<\/strong>. Nen\u00e1ro\u010dn\u00fd charakter jazdy na bicykli je nen\u00e1ro\u010dn\u00fd na va\u0161e k\u013aby a je dobr\u00fd pre va\u0161e srdce. Spr\u00e1vna v\u00fdstroj, spr\u00e1vne nastavenie bicykla a nieko\u013eko zdrav\u00fdch n\u00e1vykov mimo bicykla m\u00f4\u017eu vies\u0165 k tomu, \u017ee si budete m\u00f4c\u0165 pohodlne u\u017e\u00edva\u0165 v\u0161etky v\u00fdhody, ktor\u00e9 cyklistika pon\u00faka. Ni\u017e\u0161ie uveden\u00e9 tipy v\u00e1m pom\u00f4\u017eu.<\/p>\n<p>Ako u\u017e bolo povedan\u00e9, va\u0161e telo je fascinuj\u00faca a komplikovan\u00e1 sie\u0165 spojen\u00ed \u2013 sympt\u00f3my nemusia predstavova\u0165 skuto\u010dn\u00fa pr\u00ed\u010dinu. Ak zranenie pretrv\u00e1va, mali by ste nav\u0161t\u00edvi\u0165 odborn\u00edka, ako je fyzioterapeut alebo osteopata, aby v\u00e1m pomohol identifikova\u0165 a lie\u010di\u0165 hlavn\u00fd probl\u00e9m.<\/p>\n<h2><strong>Boles\u0165 kolena<\/strong><\/h2>\n<p>Bu\u010fte l\u00e1skav\u00ed k va\u0161im kolen\u00e1m. Ak m\u00e1te pocit, \u017ee sa to \u0165ah\u00e1 nespr\u00e1vnym smerom \u2013 presta\u0148te s t\u00fdm, \u010do rob\u00edte, a urobte nejak\u00e9 zmeny. Pokia\u013e ide o cyklistiku, boles\u0165 kolien \u010dasto pramen\u00ed z probl\u00e9mu s bicyklom. Existuje nieko\u013eko jednoduch\u00fdch vec\u00ed, na ktor\u00e9 si treba da\u0165 pozor.<\/p>\n<ul>\n<li>Boles\u0165 v prednej \u010dasti kolena (boles\u0165 predn\u00e9ho kolena) sa zvy\u010dajne vyskytuje, ke\u010f je sedlo pr\u00edli\u0161 n\u00edzko, a preto vytv\u00e1ra nadmern\u00fd tlak na patellu.<\/li>\n<li>Boles\u0165 za kolenom (boles\u0165 zadn\u00e9ho kolena) je \u010dasto sp\u00f4soben\u00e1 pr\u00edli\u0161 vysok\u00fdm sedlom a na\u0165ahovan\u00edm zadn\u00fdch stehenn\u00fdch svalov.<\/li>\n<li>Bo\u010dn\u00e9 a stredn\u00e9 bolesti (boles\u0165 na boku kolena) zvy\u010dajne vznikaj\u00fa v d\u00f4sledku nespr\u00e1vneho nastavenia zar\u00e1\u017eky, \u010do sp\u00f4sobuje, \u017ee koleno sa nemotorne pohybuje.<\/li>\n<\/ul>\n<p>Venujte teda pozornos\u0165 tomu, kde si va\u0161e kolen\u00e1 p\u00fdtaj\u00fa, a zistite, \u010di sa tieto bolesti daj\u00fa vyrie\u0161i\u0165 jednoduchou opravou.<\/p>\n<h2><strong>Boles\u0165 chrbta<\/strong><\/h2>\n<p>\u010ci u\u017e ste v\u00e1\u0161niv\u00fd cyklista alebo nie, pravdepodobne tr\u00e1vite pr\u00edli\u0161 ve\u013ea svojho \u017eivota zhrben\u00fd. Preto by stre\u010ding chrbta a bokov mal by\u0165 d\u00f4le\u017eitou s\u00fa\u010das\u0165ou rutiny ka\u017ed\u00e9ho cyklistu. Pozrite sa na \u0161peci\u00e1lne kurzy jogy pre cyklistov a venujte pozornos\u0165 cvi\u010deniam na otv\u00e1ranie hrudn\u00edka, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 kompenzova\u0165 \u010das str\u00e1ven\u00fd v sedle. <\/p>\n<lite-youtube videoid=77ViDBu9Qls params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/77ViDBu9Qls\/maxresdefault.webp');\"><\/lite-youtube>\n<h4><strong>\u010eal\u0161ie k\u013e\u00fa\u010dov\u00e9 veci, na ktor\u00e9 sa treba pozrie\u0165, ak probl\u00e9m pretrv\u00e1va:<\/strong><\/h4>\n<p><strong>Poloha na bicykli a mimo neho:<\/strong> ak jazd\u00edte agres\u00edvnu poz\u00edciu s dlhou hornou r\u00farkou a n\u00edzkymi riadidlami, zv\u00e1\u017ete ich zdvihnutie, aby ste zmiernili tlak. Podobne, ak pracujete pri stole \u2013 pravdepodobne by ste mali investova\u0165 do stoli\u010dky alebo vank\u00fa\u0161a, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 si lep\u0161ie dr\u017eanie tela po\u010das d\u0148a.<\/p>\n<p><strong>Sila trupu:<\/strong> pam\u00e4tajte na to, \u017ee v\u00e1\u0161 trup obop\u00edna stred tela a \u017ee svaly vpredu neust\u00e1le pracuj\u00fa popri svaloch vzadu. Ak va\u0161e bru\u0161n\u00e9 svaly ne\u0165ahaj\u00fa svoju z\u00e1\u0165a\u017e, va\u0161a spodn\u00e1 \u010das\u0165 chrbta sa na bicykli zr\u00fati, \u010do sp\u00f4sob\u00ed nadmern\u00e9 nam\u00e1hanie. Potrebujete motiv\u00e1ciu robi\u0165 bru\u0161\u00e1ky? Pam\u00e4tajte si, \u017ee pr\u00e1ca na va\u0161ej sile trupu z v\u00e1s tie\u017e urob\u00ed v\u00fdkonnej\u0161ieho jazdca, preto\u017ee va\u0161e nohy bud\u00fa tla\u010di\u0165 na ped\u00e1le zo silnej\u0161ej z\u00e1kladne.<\/p>\n<h2><strong>Boles\u0165 alebo necitlivos\u0165 z\u00e1p\u00e4stia a predlaktia<\/strong><\/h2>\n<p>Dodr\u017eiavajte toto pravidlo, aby boli va\u0161e z\u00e1p\u00e4stia a predlaktia \u0161\u0165astn\u00e9: \u017eiadne uzamknut\u00e9 lakte! Lakte by ste mali v\u017edy mierne pokr\u010di\u0165, aby ste sa vyhli traume, ke\u010f funguj\u00fa ako tlmi\u010de v\u0161etk\u00fdch drobn\u00fdch n\u00e1razov, s ktor\u00fdmi sa stretnete.<\/p>\n<p>Dobr\u00fdm n\u00e1padom je aj pravideln\u00e9 striedanie polohy r\u00fak. Dvom be\u017en\u00fdm zraneniam z nadmern\u00e9ho pou\u017e\u00edvania z\u00e1p\u00e4stia, cyklistickej obrne a syndr\u00f3mu karp\u00e1lneho tunela, <strong>mo\u017eno vo v\u0161eobecnosti pred\u00eds\u0165 striedan\u00edm tlaku zvn\u00fatra smerom k vonkaj\u0161ej strane dlan\u00ed<\/strong>. Nakoniec sa uistite, \u017ee va\u0161e z\u00e1p\u00e4stia po\u010das jazdy neklesn\u00fa pod riadidl\u00e1.<\/p>\n<h2><strong>Nap\u00e4tie z\u00e1p\u00e4stia a krku<\/strong><\/h2>\n<p>Je to v\u0161etko prepojen\u00e9. Pokia\u013e ide o to, aby ste sa vyhli nepohodliu v hornej \u010dasti tela, mus\u00edte dba\u0165 aj na rozlo\u017eenie hmotnosti. <strong>Ke\u010f sa cez horn\u00fa \u010das\u0165 tela pren\u00e1\u0161a pr\u00edli\u0161 ve\u013ek\u00fd tlak, m\u00f4\u017ee sa objavi\u0165 boles\u0165 od z\u00e1p\u00e4stia a\u017e po krk.<\/strong><\/p>\n<p>V ide\u00e1lnom pr\u00edpade by asi 60 percent va\u0161ej telesnej hmotnosti po\u010das jazdy malo by\u0165 umiestnen\u00fdch v zadnej \u010dasti bicykla a 40 percent vpredu. Ak sa pr\u00edli\u0161 opierate o riadidl\u00e1, potom bud\u00fa va\u0161e ruky a z\u00e1p\u00e4stia n\u00faten\u00e9 po\u010d\u00edta\u0165 s viac, ne\u017e je ich spravodliv\u00fd podiel. Prv\u00e1 vec, ktor\u00fa skontrolujte, je, \u017ee v\u00e1\u0161 dosah nie je pr\u00edli\u0161 dlh\u00fd a \u017ee va\u0161e riadidl\u00e1 nie s\u00fa pr\u00edli\u0161 n\u00edzko. Pom\u00f4\u017eu aj cyklistick\u00e9 rukavice s podu\u0161ti\u010dkami a r\u00fdchly stre\u010ding r\u00fak a z\u00e1p\u00e4st\u00ed pred jazdou.<\/p>\n<figure id=\"attachment_14157\" aria-describedby=\"caption-attachment-14157\" style=\"width: 576px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2022\/04\/Pearl-Izumi-Cyclin-Padded-Gloves.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-14157\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2022\/04\/Pearl-Izumi-Cyclin-Padded-Gloves.jpeg\" alt=\"Padded gloves for cycling\" width=\"576\" height=\"341\" \/><\/a><figcaption id=\"caption-attachment-14157\" class=\"wp-caption-text\">G\u00e9lov\u00e9 cyklistick\u00e9 rukavice PEARL iZUMi Elite<\/figcaption><\/figure>\n<h2><strong>Brnenie n\u00f4h<\/strong><\/h2>\n<p>Ach, ten stra\u0161n\u00fd pocit v tvojej nohe. Ke\u010f tr\u00e1vite ve\u013ea hod\u00edn v top\u00e1nkach s tuhou podr\u00e1\u017ekou a mo\u017eno m\u00e1te len jeden p\u00e1r, ktor\u00fd v\u00e1s prevedie ro\u010dn\u00fdmi obdobiami, je norm\u00e1lne, \u017ee sa va\u0161e nohy ob\u010das rozhnevaj\u00fa. <\/p>\n<p>Jedn\u00fdm z najlep\u0161\u00edch sp\u00f4sobov, ako sa o ne postara\u0165, <strong>je ma\u0165 r\u00f4zne top\u00e1nky na r\u00f4zne ro\u010dn\u00e9 obdobia<\/strong>. Probl\u00e9m \u010dasto vyrie\u0161i, ak m\u00e1me p\u00e1r vyhraden\u00fdch cyklistick\u00fdch top\u00e1nok na letn\u00e9 jazdy, ke\u010f n\u00e1m opuchn\u00fa nohy, a zimn\u00e9 jazdy, ke\u010f tieto vrstvy vlny potrebujeme. Mo\u017eno ste si v\u0161ak v\u0161imli, \u017ee obe podmienky si vy\u017eaduj\u00fa trochu priestoru navy\u0161e, tak\u017ee ak nem\u00e1te miesto v rozpo\u010dte na obe, tu je n\u00e1\u0161 profesion\u00e1lny tip: r\u00f4zne zna\u010dky maj\u00fa r\u00f4zne definuj\u00face charakteristiky. Shimano a Bont s\u00fa zn\u00e1me t\u00fdm, \u017ee vytv\u00e1raj\u00fa \u0161ir\u0161ie top\u00e1nky, ktor\u00e9 m\u00f4\u017eu vyhovova\u0165 jazdcom, ktor\u00ed poci\u0165uj\u00fa ve\u013ek\u00e9 opuchy a n\u00e1sledn\u00e9 brnenie.<\/p>\n<h2><strong>Boles\u0165 zadku zo sedla<\/strong><\/h2>\n<p>Prekliatie existencie ka\u017ed\u00e9ho cyklistu \u2013 boles\u0165 zadku na sedl\u00e1ch s\u00fa \u00faboh\u00fdm nepriate\u013eom, s ktor\u00fdm sa treba vysporiada\u0165. Nehovoriac o tom, \u017ee okrem samotn\u00e9ho nepohodlia, ak v d\u00f4sledku toho za\u010dnete na sedle sedie\u0165 \u0161ikmo, m\u00f4\u017eu vznikn\u00fa\u0165 \u010fal\u0161ie zranenia. Pokia\u013e ide o prevenciu \u2013 je to v\u0161etko o n\u00e1jden\u00ed spr\u00e1vneho sedla a cyklistick\u00fdch \u0161ortiek alebo nohav\u00edc.<\/p>\n<p>Najprv mus\u00edte n\u00e1js\u0165 sedlo, ktor\u00e9 vyhovuje v\u00e1\u0161mu tvaru tela, a uisti\u0165 sa, \u017ee je nastaven\u00e9 rovno. <strong>Cyklistick\u00e9 \u0161ortky by v\u00e1m mali sedie\u0165 ako uliate a mali by by\u0165 sprev\u00e1dzan\u00e9 jelenicou, ktor\u00e1 sa prisp\u00f4sob\u00ed tvaru v\u00e1\u0161ho tela<\/strong>, a jelenicov\u00fd kr\u00e9m mo\u017eno pou\u017ei\u0165 na zn\u00ed\u017eenie trenia a zni\u010denie ak\u00fdchko\u013evek bakt\u00e9ri\u00ed. Nakoniec je d\u00f4le\u017eit\u00e9 po jazde r\u00fdchlo vyzliec\u0165 cyklistick\u00e9 \u0161ortky a vypra\u0165 ich po ka\u017edom pou\u017eit\u00ed.<\/p>\n<h2><strong>Po\u010d\u00favajte svoje telo<\/strong><\/h2>\n<p>Ako je uveden\u00e9 vy\u0161\u0161ie, \u017eiadna boles\u0165 by sa nemala ignorova\u0165.<strong> Ak vysk\u00fa\u0161ate niektor\u00e9 z t\u00fdchto mal\u00fdch vylep\u0161en\u00ed a nepom\u00f4\u017ee to, mali by ste nav\u0161t\u00edvi\u0165 lek\u00e1ra.<\/strong> Cyklistika pon\u00faka to\u013eko zdravotn\u00fdch v\u00fdhod, a \u010d\u00edm lep\u0161ie sa pri nej va\u0161e telo c\u00edti, t\u00fdm \u010dastej\u0161ie sa pristihnete, \u017ee sa na jazdu te\u0161\u00edte.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jazdi\u0165 na bicykli je fantastick\u00fd pocit, v\u0161ak? Teda, k\u00fdm sa nie\u010do zrazu nezmen\u00ed. Nikto nem\u00e1 r\u00e1d, ke\u010f ho z bicykla [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":14159,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[1294,529,115,323,1481,55,161],"global-categories":[],"class_list":["post-14154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bezpecna-jazda","tag-bolest","tag-cestna-cyklistika","tag-cvicenie","tag-jazda-na-bicykli","tag-trening","tag-zdravie"],"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>Ako urobi\u0165 bicyklovanie pohodlnej\u0161ie a menej bolestiv\u00e9<\/title>\n<meta name=\"description\" content=\"Jazdi\u0165 na bicykli je fantastick\u00fd pocit, v\u0161ak? 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