{"id":15889,"date":"2022-10-17T10:00:05","date_gmt":"2022-10-17T08:00:05","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=15889"},"modified":"2022-10-17T08:46:30","modified_gmt":"2022-10-17T06:46:30","slug":"viete-ako-sliapat-do-pedalov-4-kvadranty-zdvihu-pedalu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/10\/17\/viete-ako-sliapat-do-pedalov-4-kvadranty-zdvihu-pedalu\/","title":{"rendered":"Viete, ako \u0161liapa\u0165 do ped\u00e1lov? 4 kvadranty zdvihu ped\u00e1lu"},"content":{"rendered":"

\u0160liapanie do ped\u00e1lov je pre cyklistov prirodzen\u00fd pohyb, je to nie\u010do ako in\u0161tinkt, ale rob\u00edte to spr\u00e1vne? Asi si poviete, \u017ee \u010do je to za ot\u00e1zka, ale spr\u00e1vny pohyb je d\u00f4le\u017eit\u00fd pre na\u0161u telesn\u00fa pohodu, v\u00fdkon a efektivitu na bicykli.<\/strong><\/p>\n

<\/p>\n

Po\u010duli ste u\u017e cyklistick\u00e9 v\u00fdrazy ako dupanie do ped\u00e1lov, alebo o tom, \u017ee prav\u00e1 noha nevie, \u010do rob\u00ed \u013eav\u00e1? Oba odkazuj\u00fa na nespr\u00e1vnu techniku ped\u00e1lovania. M\u00f4\u017eete s\u00edce ovl\u00e1da\u0165 te\u00f3riu, ale rob\u00edte to aj v praxi? Chyby sa v\u00e4\u010d\u0161inou st\u00e1vaj\u00fa, ke\u010f cyklistovi d\u00f4jde energia, ale nemus\u00ed to tak by\u0165 v\u017edy. Niektor\u00ed cyklisti si zl\u00e9 n\u00e1vyky vypestuj\u00fa hne\u010f od za\u010diatku, no p\u00e1r cvikov a nejak\u00fd ten tr\u00e9ning m\u00f4\u017ee va\u0161u techniku ped\u00e1lovania v\u00fdrazne zlep\u0161i\u0165.<\/strong><\/p>\n

Zamerajme sa na \u0161tyri kvadranty zdvihu ped\u00e1lu, aby sme z ka\u017edej ot\u00e1\u010dky vy\u0165a\u017eili maximum. Aj tak\u00e9to mal\u00e9 zmeny m\u00f4\u017eu znamena\u0165 ve\u013ek\u00fd rozdiel a zv\u00fd\u0161i\u0165 va\u0161u v\u00fdkonnos\u0165.<\/p>\n

\u010co je to kvadrant?<\/strong><\/h2>\n

Kvadrant ozna\u010duje s\u00fabor \u0161tyroch v\u00fdsekov z kruhu. Pri pohybe ped\u00e1lu sa vz\u0165ahuje na jednu zo \u0161tyroch sekci\u00ed, ktor\u00e9 spolu tvoria 360\u00b0, alebo na jednu \u00fapln\u00fa ot\u00e1\u010dku.<\/p>\n

\n
\"mate-radi-cyklistiku-precitajte-si-preco-by-ste-mali-vyskusat-jogu\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

M\u00e1te radi cyklistiku? Pre\u010d\u00edtajte si, pre\u010do by ste mali vysk\u00fa\u0161a\u0165 jogu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pri pou\u017eit\u00ed hodinov\u00e9ho cifern\u00edka ako vod\u00edtka vieme kvadranty zdvihu ped\u00e1lu ozna\u010di\u0165 v t\u00fdchto sekci\u00e1ch: 1 a\u017e 5 hod\u00edn, 5 a\u017e 7 hod\u00edn, 7 a\u017e 11 hod\u00edn a 11 a\u017e 1 hodina.<\/strong> V ka\u017edej f\u00e1ze sa pou\u017e\u00edvaj\u00fa in\u00e9 svaly. M\u0155tve miesta s\u00fa na \u010d\u00edslach 12 a 6, ke\u010f na\u0161a anatomick\u00e1 poloha s\u0165a\u017euje vyv\u00edjanie akejko\u013evek sily na ped\u00e1le.<\/p>\n

\u010co ovplyv\u0148uje zdvih ped\u00e1lov?<\/strong><\/h2>\n

Okrem svalovej \u00fanavy s\u00fa hlavn\u00fdmi faktormi, ktor\u00e9 ovplyv\u0148uj\u00fa zdvih ped\u00e1lov, v\u00fd\u0161ka sedla a predo-zadn\u00e1 poloha. Ak je va\u0161e sedlo pr\u00edli\u0161 n\u00edzko, svaly sa pri \u0161liapan\u00ed nem\u00f4\u017eu \u00faplne natiahnu\u0165 alebo stiahnu\u0165, \u010do zni\u017euje ich \u00fa\u010dinnos\u0165.<\/strong> Zdvihnutie sedla zlep\u0161uje rozsah pohybu svalov a zvy\u0161uje prenos sily do ped\u00e1lov, ale aj tu je ur\u010dit\u00fd limit. Ak je sedlo pr\u00edli\u0161 vysoko, va\u0161e boky sa k\u00fdvaj\u00fa do str\u00e1n, \u010do zni\u017euje v\u00fdkon.<\/p>\n

Sedlo pr\u00edli\u0161 vzadu men\u00ed uhol bokov jazdca, \u010do zvy\u0161uje tlak na hamstringy a zadok pri ped\u00e1lovan\u00ed. Naopak, sedlo pr\u00edli\u0161 vpredu negat\u00edvne ovplyv\u0148uje aj uhol bedier. Jazdci maj\u00fa tendenciu \u0161liapa\u0165 do ped\u00e1lov hlavne stehnami. Tu sa str\u00e1ca sila pri sp\u00e4tnom \u0165ahu a zdvihu<\/strong>, \u010do v\u00e1m zabra\u0148uje vyvin\u00fa\u0165 dostato\u010dn\u00fa silu pri novom \u0161liapnut\u00ed do ped\u00e1lu.<\/p>\n

\"Bicycle<\/a>
Niektor\u00ed cyklisti si zl\u00e9 n\u00e1vyky vypestuj\u00fa hne\u010f od za\u010diatku, no p\u00e1r cvikov a nejak\u00fd ten tr\u00e9ning m\u00f4\u017ee va\u0161u techniku ped\u00e1lovania v\u00fdrazne zlep\u0161i\u0165. \u00a9Profimedia<\/figcaption><\/figure>\n

1. kvadrant<\/strong><\/h2>\n

Prv\u00fd kvadrant je na\u0161liapnutie a vy\u017eaduje najviac sily. Prebieha na pomyselnom cifern\u00edku hod\u00edn od 1 do 5 hodiny. Vtedy cyklista zap\u00e1ja do pohybu najv\u00e4\u010d\u0161ie svalov\u00e9 skupiny, aby preniesol \u010do najv\u00e4\u010d\u0161iu silu do ped\u00e1lu.<\/strong> Zatia\u013e \u010do cyklisti pou\u017e\u00edvaj\u00fa pri ped\u00e1lovan\u00ed viacer\u00e9 svaly n\u00f4h, v\u00e4\u010d\u0161ina sily v tomto kvadrante poch\u00e1dza z bedrov\u00fdch svalov a svalov na zadku. <\/p>\n

Kvadricepsy s\u00fa u\u017e tie\u017e zapojen\u00e9. Ale jazdec m\u00f4\u017ee tie\u017e zapoji\u0165 aj hamstringy a to t\u00fdm, \u017ee sa s\u00fastred\u00ed na to, aby dr\u017eal p\u00e4tu dole. Aby ste to dosiahli, dr\u017ete chodidlo rovnobe\u017ene so zemou alebo p\u00e4tu a\u017e 10 stup\u0148ov pod \u00farov\u0148ou, ke\u010f sa budete pohybova\u0165 smerom k piatej hodine.<\/strong><\/p>\n

2. kvadrant<\/strong><\/h2>\n

Ozna\u010duje sa ako stiahnutie, pokr\u00fdva 5 a\u017e 7 hod\u00edn. Toto je kr\u00e1tka prechodn\u00e1 f\u00e1za, ale aby ste z nej vy\u0165a\u017eili \u010do najviac, mus\u00edte sa zamera\u0165 na svoje \u0161pi\u010dky. Prsty na noh\u00e1ch nasmerujte \u0161pi\u010dkou nadol asi 20\u00b0 od rovnobe\u017eky so zemou. L\u00fdtkov\u00e9 svaly na predkolen\u00ed pren\u00e1\u0161aj\u00fa pohyb na men\u0161ie svaly na prednej \u010dasti predkolenia.<\/p>\n

To premie\u0148a energiu vytvoren\u00fa v prvom kvadrante v\u00e4\u010d\u0161\u00edmi svalov\u00fdmi skupinami priamo na k\u013euky. Niektor\u00ed profesion\u00e1li odpor\u00fa\u010daj\u00fa cyklistom, aby sa spr\u00e1vali, ako keby si \u010distili blato alebo zo\u0161krabovali \u017euva\u010dku zo spodnej \u010dasti top\u00e1nok.<\/strong><\/p>\n

3. kvadrant<\/strong><\/h2>\n

Je to pohyb, ktor\u00fd u\u017e automaticky tla\u010d\u00ed nohu a ped\u00e1l nahor a v\u00e4\u010d\u0161ina cyklistov m\u00e1 pocit, \u017ee aj v tejto f\u00e1ze dok\u00e1\u017eu e\u0161te zabra\u0165. Ale v skuto\u010dnosti v\u00e4\u010d\u0161ina str\u00e1ca v\u00fdkon pr\u00e1ve v 3. kvadrante. Pr\u00e1ve toto je z\u00f3na, ktor\u00e1 si vy\u017eaduje najv\u00e4\u010d\u0161ie s\u00fastredenie, aby ste na nej popracovali.<\/p>\n

V tomto kvadrante pribli\u017ene od 7. do 11. hodiny spolupracuj\u00fa zadn\u00e9 hamstringy a predn\u00e9 oh\u00fdba\u010de bedra, aby zdvihli ped\u00e1l smerom k posledn\u00e9mu kvadrantu.<\/strong> Niekomu m\u00f4\u017ee sta\u010di\u0165 jeho prirodzen\u00e1 hybnos\u0165, ale ak chcete zlep\u0161i\u0165 svoju techniku \u200b\u200bped\u00e1lovania, je d\u00f4le\u017eit\u00e9 s\u00fastredi\u0165 sa na zlep\u0161enie pr\u00e1ve t\u00fdchto svalov\u00fdch parti\u00ed.<\/p>\n

4. kvadrant<\/strong><\/h2>\n

\u0160tvrt\u00fd kvadrant, medzi 11. a 1. hodinou, je zn\u00e1my ako nastavenie. Ke\u010f sa ped\u00e1l posunie z tretieho kvadrantu smerom k \u0161tvrt\u00e9mu, cyklista by sa u\u017e mal psychicky a fyzicky pripravi\u0165 na op\u00e4tovn\u00e9 zatla\u010denie ped\u00e1lu.<\/strong><\/p>\n

Za\u010dnite na 11. hodine, ke\u010f prejdete na 12. hodinu, prem\u00fd\u0161\u013eajte o tom, aby ste posunuli koleno dopredu smerom k riadidl\u00e1m. V ide\u00e1lnom pr\u00edpade by pohyb mal vych\u00e1dza\u0165 iba z n\u00f4h, zatia\u013e \u010do boky zost\u00e1vaj\u00fa stabiln\u00e9. To vysvet\u013euje, pre\u010do je spr\u00e1vna poloha a v\u00fd\u0161ka sedla tak\u00e9 d\u00f4le\u017eit\u00e9. Pohyb hornej \u010dasti tela by mal by\u0165 tie\u017e obmedzen\u00fd na minimum.<\/p>\n

Praktizujte cvi\u010denia<\/strong><\/h2>\n

Zdvih ped\u00e1lu m\u00f4\u017eete zlep\u0161i\u0165 nieko\u013ek\u00fdmi cvi\u010deniami, ale mus\u00edte si svoj pohyb najsk\u00f4r analyzova\u0165. Nastavte kameru, aby ste si nato\u010dili ako ped\u00e1lujete alebo umiestnite zrkadlo na \u00farove\u0148 ped\u00e1lov, aby ste videli svoj pohyb. Video je praktick\u00e9, preto\u017ee ho mo\u017eno spomali\u0165 a z\u00edska\u0165 tak detailn\u00fd poh\u013ead na ka\u017ed\u00fd kvadrant.<\/strong><\/p>\n

Jednonoh\u00e9 cvi\u010denie<\/strong><\/h3>\n

Ped\u00e1lujte len jednou nohou. Za\u010dnite v hornej \u010dasti a pomaly ped\u00e1lujte s \u013eahk\u00fdm odporom. Ke\u010f si zvyknete na pohyb ped\u00e1lovania jednou nohou, zv\u00fd\u0161te intenzitu a d\u00e1vajte pozor na to, ako ste na bicykli umiestnen\u00ed. Nezabudnite obmedzi\u0165 pohyb hornej \u010dasti tela na minimum.<\/strong><\/p>\n

Nechajte nahromaden\u00fa energiu privies\u0165 va\u0161u top\u00e1nku a ped\u00e1l sp\u00e4\u0165 na vrchol pohybu. Vytvoren\u00e1 energia v\u00e1m pom\u00f4\u017ee pri op\u00e4tovnom pohybe smerom nadol. Opakujte s druhou nohou. Teraz skombinujte obe nohy, zamerajte sa na zdvih v 3. kvadrante na oboch stran\u00e1ch a spr\u00e1vne nastavenie sa cez 4. kvadrant smerom nadol.<\/p>\n

Yo-Yo cvi\u010denie<\/strong><\/h3>\n

Yo-Yo cvi\u010denie pracuje s r\u00fdchlos\u0165ou, ke\u010f \u0161liapete do ped\u00e1lov. Pridajte 10 a\u017e 20 ot\u00e1\u010dok k svojej obvyklej kadencii, zr\u00fdch\u013eujte a potom sa vr\u00e1\u0165te k svojej obvyklej kadencii.<\/strong> Pr\u00edli\u0161 vysok\u00e1 kadencia sp\u00f4sobuje pohyby bokov a to pre v\u00e1s nie je ide\u00e1lne. Zamerajte sa na kontrolu pohybov v bokoch, udr\u017eiavajte ich nehybn\u00e9 a stabiln\u00e9 pri ped\u00e1lovan\u00ed. Toto cvi\u010denie je skvel\u00e9 aj ako rozcvi\u010dka.<\/p>\n

Nastavte svoj bicykel<\/strong><\/h2>\n

Zlep\u0161enie techniky ped\u00e1lovania v\u00e1m \u010diasto\u010dne zlep\u0161\u00ed va\u0161u v\u00fdkonnos\u0165. Pok\u00faste sa zlep\u0161i\u0165 va\u0161u mechaniku ped\u00e1lovania, ale zase to ve\u013emi nepreh\u00e1\u0148ajte. Nakoniec je mo\u017en\u00e9, \u017ee technika \u0161liapania, ktor\u00fa prirodzene pou\u017e\u00edvate, je pre v\u00e1s potenci\u00e1lne najefekt\u00edvnej\u0161ia. \u0160t\u00fdly ped\u00e1lovania sa l\u00ed\u0161ia, dokonca aj medzi profesion\u00e1lmi. \u010co m\u00f4\u017ee ma\u0165 v\u00e4\u010d\u0161\u00ed vplyv na v\u00fdkon, je kadencia ped\u00e1lovania.<\/strong> Neexistuje v\u0161ak \u017eiadna odpor\u00fa\u010dan\u00e1 dokonal\u00e1 kadencia a ve\u013ek\u00fd vplyv na to m\u00e1 aj \u00farove\u0148 kond\u00edcie a va\u0161a osobn\u00e1 DNA.<\/p>\n

Jedna z najlep\u0161\u00edch vec\u00ed, ktor\u00fa m\u00f4\u017eete urobi\u0165 pre zlep\u0161enie efekt\u00edvnosti \u0161liapania, je da\u0165 si spravi\u0165 profesion\u00e1lne nastavenie bicykla. Vyrie\u0161ite t\u00fdm v\u00e4\u010d\u0161inu probl\u00e9mov hne\u010f od za\u010diatku. Nie je to s\u00edce lacn\u00e9, ale pova\u017eujte to za invest\u00edciu do v\u00e1\u0161ho zdravia, v\u00fdkonu, pohodlia a efektivity. Zabezpe\u010d\u00ed, \u017ee v\u00fd\u0161ka a poloha sedla bud\u00fa okrem in\u00fdch detailov ide\u00e1lne pre optim\u00e1lnu mechaniku ped\u00e1lovania.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160liapanie do ped\u00e1lov je pre cyklistov prirodzen\u00fd pohyb, je to nie\u010do ako in\u0161tinkt, ale rob\u00edte to spr\u00e1vne? Asi si poviete, […]<\/p>\n","protected":false},"author":170,"featured_media":15892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[1381,115,323,597,180,750,767,931,1279,1094,230,608,1097,1098],"global-categories":[],"class_list":["post-15889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-odporucame","tag-bikefitting","tag-cestna-cyklistika","tag-cvicenie","tag-cyklista","tag-horska-cyklistika","tag-kondicia","tag-motivacia","tag-odporucame","tag-pedale","tag-pedalovanie","tag-sedlo","tag-technika","tag-vykon","tag-vykonnost"],"yoast_head":"\nViete, ako \u0161liapa\u0165 do ped\u00e1lov? 4 kvadranty zdvihu ped\u00e1lu<\/title>\n<meta name=\"description\" content=\"Po\u010duli ste u\u017e cyklistick\u00e9 v\u00fdrazy ako dupanie do ped\u00e1lov, alebo, \u017ee prav\u00e1 noha nevie \u010do rob\u00ed \u013eav\u00e1? 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