{"id":14163,"date":"2022-04-29T10:00:17","date_gmt":"2022-04-29T08:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=14163"},"modified":"2022-04-29T16:37:56","modified_gmt":"2022-04-29T14:37:56","slug":"ako-sa-zregenerovat-po-cyklistickom-treningu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/04\/29\/ako-sa-zregenerovat-po-cyklistickom-treningu\/","title":{"rendered":"Ako sa dobre zregenerova\u0165 po cyklistickom tr\u00e9ningu"},"content":{"rendered":"

Ak ste cyklista je takmer ist\u00e9, \u017ee v\u00e1s po dobrom tr\u00e9ningu bolia pekne nohy. \u010co to sp\u00f4sobuje? Kyselina mlie\u010dna a \u010fal\u0161\u00ed metabolick\u00fd odpad, ktor\u00fd sa hromad\u00ed vo svaloch pri vysoko intenz\u00edvnom cvi\u010den\u00ed. Prof\u00edci maj\u00fa po tr\u00e9ningu pr\u00edstup k licencovan\u00e9mu mas\u00e1\u017enemu terapeutovi, ale \u010do my ostatn\u00ed? Nie sme prof\u00edci a profesion\u00e1lna mas\u00e1\u017e je luxus, nie ka\u017edodenn\u00e1 udalos\u0165. Samo-mas\u00e1\u017e je odpove\u010fou.<\/strong><\/p>\n

<\/p>\n

Funkcia svalov<\/strong><\/h2>\n

Nemus\u00edte by\u0165 g\u00e9nius, aby ste vedeli, \u017ee hlavn\u00fdmi svalov\u00fdmi skupinami, ktor\u00e9 cyklisti pou\u017e\u00edvaj\u00fa, s\u00fa nohy. Popritom jazdci tie\u017e vyu\u017e\u00edvaj\u00fa siln\u00e9 svaly na na\u0161om zadku, na\u0161e bru\u0161n\u00e9 a chrbtov\u00e9 svaly n\u00e1s udr\u017euj\u00fa stabilne na bicykli a pri st\u00fapan\u00ed cyklisti zo sedla sp\u00fa\u0161\u0165aj\u00fa do \u010dinnosti ruky a ramen\u00e1.<\/p>\n

Svaly pracuj\u00fa v p\u00e1roch, podobne ako p\u00e1ky, pri pohybe n\u00e1\u0161ho kostrov\u00e9ho syst\u00e9mu. Jedna s\u00e9ria oh\u00fdba alebo nap\u00edna sval, zatia\u013e \u010do druh\u00e1 predl\u017euje alebo uvo\u013e\u0148uje sval.<\/strong> Takto \u0161liapeme do ped\u00e1lov a pos\u00favame sa vpred na bicykloch. Tak\u017ee pri samo-mas\u00e1\u017ei je d\u00f4le\u017eit\u00e9 lie\u010di\u0165 obe strany.<\/p>\n

R\u00fdchla lekcia anat\u00f3mie<\/strong><\/h2>\n

Pokia\u013e nie ste zdravotn\u00edk, pozn\u00e1te tieto skupiny ako sedacie svaly, zadn\u00e9 stehenn\u00e9 svaly, predn\u00e9 stehenn\u00e9 svaly, l\u00fdtkov\u00e9 a holenn\u00e9 svaly. Sedacie svaly sa odkazuj\u00fa na v\u00e1\u0161 gluteus maximus. Pracuj\u00fa so \u0161tvoruholn\u00edkov\u00fdmi svalmi (\u0161tyri svaly na prednej strane stehna) a zah\u0155\u0148aj\u00fa aj na\u0161e l\u00fdtka, ke\u010f stl\u00e1\u010dame ped\u00e1le.<\/p>\n

Zadn\u00e9 stehenn\u00e9 sa sp\u00fa\u0161\u0165aj\u00fa po zadnej \u010dasti stehna a \u0165ahaj\u00fa ped\u00e1l sp\u00e4\u0165 nahor. No sami to nezvl\u00e1dnu a po\u010d\u00edtaj\u00fa s t\u00fdm, \u017ee im pom\u00f4\u017eu mal\u00e9 svaly dolnej \u010dasti n\u00f4h. Pozrime sa na ich spr\u00e1vne vedeck\u00e9 n\u00e1zvy.<\/p>\n

https:\/\/www.instagram.com\/p\/BFLYKDECltI\/?utm_source=ig_web_copy_link<\/p>\n

    \n
  • Zadok: Gluteus Maximus<\/li>\n
  • Zadn\u00e9 stehenn\u00e9 svaly: Semimembranosus a biceps femoris<\/li>\n
  • Predn\u00e9 stehenn\u00e9 svaly: Vastus Medialis, Rectus Femoris a Vastus Lateralis<\/li>\n
  • L\u00fdtka: Gastrocnemius Medialis, Lateralis a Soleus<\/li>\n
  • Holenn\u00e1 kos\u0165: Tibialis Predn\u00e1<\/li>\n<\/ul>\n

    V\u00fdhody mas\u00e1\u017ee po tr\u00e9ningu<\/strong><\/h2>\n

    Ke\u010f skon\u010d\u00edte s cvi\u010den\u00edm, chcete si sadn\u00fa\u0165 a odpo\u010din\u00fa\u0165 si. Ale to nie je to, \u010do va\u0161e svaly potrebuj\u00fa. Akon\u00e1hle sa stanete neakt\u00edvnymi, to ist\u00e9 urobia aj oni, a to spoma\u013euje prietok krvi, \u010do sp\u00f4sobuje z\u00e1lohu metabolizmu vo svalov\u00fdch vl\u00e1knach.<\/p>\n

    Mas\u00e1\u017e hlbok\u00fdch tkan\u00edv po tr\u00e9ningu zvy\u0161uje prietok krvi do svalov a ur\u00fdch\u013euje ich regener\u00e1ciu dod\u00e1van\u00edm cenn\u00fdch \u017eiv\u00edn potrebn\u00fdch na opravu tkaniva a norm\u00e1lnu funkciu. Zmeny tlaku a pohybu po\u010das mas\u00e1\u017ee p\u00f4sobia ako \u00fator na od\u010derpanie metabolick\u00e9ho odpadu, ktor\u00fd vznik\u00e1 ako ved\u013eaj\u0161\u00ed produkt pri vysokom tenz\u00edvnom cvi\u010den\u00ed.<\/strong><\/p>\n

    Predt\u00fdm ako za\u010dnete<\/strong><\/h2>\n

    Umyte si poko\u017eku. Na u\u013eah\u010denie mas\u00e1\u017ee hlbok\u00fdch tkan\u00edv pou\u017eite lubrikant, ako je kr\u00e9m, telov\u00e9 mlieko alebo olej. Pre extra podporu \u00fa\u013eavy h\u013eadajte zna\u010dky s v\u00fd\u0165a\u017ekom z arniky alebo levandule.<\/strong> Obidve s\u00fa pr\u00edrodn\u00e9 protiz\u00e1palov\u00e9 l\u00e1tky, ktor\u00e9 sa daj\u00fa \u013eahko k\u00fapi\u0165 v lek\u00e1r\u0148ach a obchodoch so zdravou v\u00fd\u017eivou. Ak je v\u0161etko, \u010do m\u00e1te, olivov\u00fd olej, bude to fungova\u0165 tie\u017e.<\/p>\n

    Pomocou prstov a palcov nahmatajte uzly alebo \u201esp\u00fa\u0161\u0165acie body\u201c. To je miesto, kde chcete s\u00fastredi\u0165 svoje \u00fasilie. \u013dudia maj\u00fa r\u00f4zne predstavy o tom, ko\u013eko tlaku alebo nepohodlia by malo sprev\u00e1dza\u0165 \u0161portov\u00fa mas\u00e1\u017e. Cie\u013eom je rozbi\u0165 tieto bo\u013eav\u00e9 miesta a zv\u00fd\u0161i\u0165 prietok krvi.<\/strong><\/p>\n

    Na\u0161\u0165astie dnes u\u017e existuj\u00fa mas\u00e1\u017ene pom\u00f4cky, ako s\u00fa napr\u00edklad penov\u00e9 a hviezdicov\u00e9 val\u010deky, pich\u013eav\u00e9 gu\u013e\u00f4\u010dky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosta\u0165 uzl\u00edky a pr\u00e1cu na \u0165a\u017eko dostupn\u00fdch miestach pomocou hmotnosti vlastn\u00e9ho tela alebo sily pa\u017e\u00ed. Tenisov\u00e1 lopti\u010dka je tie\u017e dobrou alternat\u00edvou k pich\u013eavej lopti\u010dke.<\/p>\n

    Najd\u00f4le\u017eitej\u0161\u00edm pravidlom pri mas\u00e1\u017ei je pracova\u0165 smerom k srdcu. Nie je to najjednoduch\u0161\u00ed uhol alebo smer, ale podporuje tok krvi spr\u00e1vnym smerom. Za\u010dnite jemn\u00fdm tlakom a postupne pracujte hlb\u0161ie a silnej\u0161ie rukami alebo mas\u00e1\u017enou pom\u00f4ckou.<\/strong> Mali by ste c\u00edti\u0165, ako sa svaly postupne uvo\u013e\u0148uj\u00fa.<\/p>\n

    Ako vykon\u00e1va\u0165 samo-mas\u00e1\u017e<\/strong><\/h2>\n

    Zohrejte si olej alebo kr\u00e9m, ktor\u00fd ste sa rozhodli pou\u017ei\u0165 v hor\u00facej vode alebo ich na p\u00e1r sek\u00fand zohrejte v mikrovlnnej r\u00fare. Uistite sa, \u017ee sa va\u0161a f\u013ea\u0161a v mikrovlnke neroztop\u00ed a skontrolujte, \u010di teplota nie je pr\u00edli\u0161 hor\u00faca. Produkt nan\u00e1\u0161ajte na ruky, nie priamo na poko\u017eku.<\/p>\n

    Umiestnite oblas\u0165 na mas\u00e1\u017e tak, aby bola \u00faplne uvo\u013enen\u00e1 a pru\u017en\u00e1. Zahrejte poko\u017eku rukami, pri\u010dom tepl\u00fd olej rozotierajte.<\/strong> Najprv sa zameriame na techniky n\u00f4h, ale existuje mnoho sp\u00f4sobov, ako maximalizova\u0165 zotavenie.<\/p>\n<\/lite-youtube>\n

    Stehenn\u00e9 svaly<\/strong><\/h2>\n

    Sadnite si na zem s nohami vystret\u00fdmi rovno pred seba. Jednu nohu po druhej si vezmite obvod stehna do r\u00fak a vytla\u010dte a vytraste svaly. H\u00fdbte rukami a pracujte palcami (alebo lak\u0165ami) cez svalov\u00e9 vl\u00e1kna, to znamen\u00e1 do\u013eava a doprava, za\u010dnite od kolena a postupujte a\u017e po stehno.<\/p>\n

    Postavte sa tv\u00e1rou dole na zem, ako keby ste cvi\u010dili plank. Va\u0161a hmotnos\u0165 by mala by\u0165 na lak\u0165och s predlaktiami pred sebou, aby ste dosiahli stabilitu.<\/strong> Umiestnite penov\u00fd valec pod boky. Mas\u00edrujte jedno stehno naraz tak, \u017ee svoju hmotnos\u0165 naklon\u00edte na jednu stranu a preva\u013eujete hmotnos\u0165 tela cez penov\u00fd valec, pri\u010dom budete kr\u00e1\u010da\u0165 dopredu na predlaktiach.<\/p>\n

    Na predn\u00e9 stehenn\u00e9 svaly m\u00f4\u017eete pou\u017ei\u0165 aj mas\u00e1\u017enu palicu, pri\u010dom v\u017edy pracujte od kolena smerom k bedru.<\/p>\n

    Vonkaj\u0161ie boky a stehenn\u00e9 svaly<\/strong><\/h2>\n

    Oto\u010dte sa na bok, pri\u010dom penov\u00fd valec dr\u017ete pod bokom. Vyrovnajte sa a pomaly rolujte hmotnos\u0165 tela od kolena po bok.<\/strong> Vyme\u0148te strany a opakujte.<\/p>\n

    Zadn\u00e9 stehenn\u00e9 svaly<\/strong><\/h2>\n

    Posa\u010fte sa pri stene alebo zatvoren\u00fdch dver\u00e1ch s jedn\u00fdm kolenom vo vzduchu a chodidlom z tej istej strany na podlahe. Pou\u017eit\u00edm rovnakej techniky miesenia a tlaku na kr\u00ed\u017eov\u00e9 vl\u00e1kna ako pri predn\u00fdch stehenn\u00fdch svaloch sa prepracujte od zadnej \u010dasti kolena k zadku, pri\u010dom zatla\u010dte prsty z oboch r\u00fak do svalov\u00e9ho brucha.<\/p>\n

    Sadnite si na zem s rukami za sebou a nohami vystret\u00fdmi dopredu. Vezmite si jednu nohu a prelo\u017ete ju cez druh\u00fa tak, aby ste mali nohy prekr\u00ed\u017een\u00e9 nad \u010dlenkami. Teraz umiestnite val\u010dek pod stehno spodnej \u010dasti nohy. Vyv\u00e1\u017ete sa pri pres\u00favan\u00ed hmotnosti cez valec z kolena na zadok. Vyme\u0148te strany a opakujte.<\/p>\n

    Hole\u0148 a l\u00fdtka<\/strong><\/h2>\n

    Sediac na zemi s jednou nohou pred sebou, polo\u017ete chodidlo opa\u010dnej nohy cez koleno rovnej nohy, ako keby ste robili \u010d\u00edslo 4. Pomocou palcov a prstov mas\u00edrujte svalov\u00e9 brucho proti svalov\u00fdm vl\u00e1knam.<\/strong> Postupujte od \u010dlenka ku kolenu.<\/p>\n

    Pokia\u013e ide o holene, posa\u010fte sa na podlahu s ohnut\u00fdm kolenom a chodidlom rovno na podlahe s opa\u010dnou nohou natiahnutou vpredu. Pomocou prstov alebo mas\u00e1\u017enej ty\u010dinky prepracujte mal\u00e9 svaly na holeni.<\/p>\n

    Zadok<\/strong><\/h2>\n

    Ak tlak zvl\u00e1dnete, vezmite pich\u013eav\u00fa lopti\u010dku a g\u00fa\u013eajte ju pod hmotnos\u0165ou svojho \u013eav\u00e9ho alebo prav\u00e9ho l\u00edca (po jednom). M\u00f4\u017eete to sk\u00fasi\u0165 aj s penov\u00fdm val\u010dekom.<\/p>\n

    Nohy<\/strong><\/h2>\n

    Nezabudnite na nohy! Posa\u010fte sa na stoli\u010dku alebo na pohovku a preva\u013eujte pich\u013eav\u00fa lopti\u010dku pod jednou nohou od p\u00e4ty po \u0161pi\u010dku. M\u00f4\u017eete tie\u017e prekr\u00ed\u017ei\u0165 jednu nohu cez druh\u00fa a pracova\u0165 na ka\u017edej nohe palcami.<\/strong><\/p>\n

    Po akomko\u013evek vysoko intenz\u00edvnom cvi\u010den\u00ed a mas\u00e1\u017ei po tr\u00e9ningu vypite ve\u013ea vody, aby ste pomohli telu odstr\u00e1ni\u0165 tox\u00edny z tela. Ak to neurob\u00edte, m\u00f4\u017ee v\u00e1s rozbolie\u0165 hlava. <\/p>\n","protected":false},"excerpt":{"rendered":"

    Ak ste cyklista je takmer ist\u00e9, \u017ee v\u00e1s po dobrom tr\u00e9ningu bolia pekne nohy. \u010co to sp\u00f4sobuje? Kyselina mlie\u010dna a […]<\/p>\n","protected":false},"author":81,"featured_media":14166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[323,1307,341,739,337,55,161],"global-categories":[],"class_list":["post-14163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cvicenie","tag-domaci-trening","tag-masaz","tag-pohyb","tag-regeneracia","tag-trening","tag-zdravie"],"yoast_head":"\nAko sa dobre zregenerova\u0165 po cyklistickom tr\u00e9ningu - We Love Cycling<\/title>\n<meta name=\"description\" content=\"Ak ste cyklista je takmer ist\u00e9, \u017ee v\u00e1s po dobrom tr\u00e9ningu bolia pekne nohy. \u010co to sp\u00f4sobuje? 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