{"id":4002,"date":"2024-09-29T14:20:44","date_gmt":"2024-09-29T12:20:44","guid":{"rendered":"https:\/\/www.trener4you.sk\/?p=4002"},"modified":"2024-09-29T14:20:46","modified_gmt":"2024-09-29T12:20:46","slug":"rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast","status":"publish","type":"post","link":"https:\/\/www.trener4you.sk\/en\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/","title":{"rendered":"Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning? 2.\u010das\u0165"},"content":{"rendered":"<h3 class=\"wp-block-heading\">Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rozcvi\u010dka<\/strong> a <strong>stre\u010ding<\/strong> s\u00fa neoddelite\u013enou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho <strong>tr\u00e9ningu<\/strong>, no \u010dasto sa im nevenuje dostato\u010dn\u00e1 pozornos\u0165. Mnoh\u00ed \u013eudia ich pova\u017euj\u00fa za zbyto\u010dn\u00e9 alebo ich zanedb\u00e1vaj\u00fa, a t\u00fdm sa vystavuj\u00fa vy\u0161\u0161iemu riziku zranenia. V skuto\u010dnosti maj\u00fa <strong>rozcvi\u010dka<\/strong> a stre\u010ding ve\u013ek\u00fd v\u00fdznam pre zlep\u0161enie v\u00fdkonu, prevenciu zranen\u00ed a celkov\u00fa pr\u00edpravu tela na fyzick\u00fa aktivitu. V tomto \u010dl\u00e1nku si vysvetl\u00edme rozdiel medzi <strong>zahriat\u00edm \u201ewarm-up\u201c<\/strong> a stre\u010dingom, a ak\u00e9 s\u00fa ich hlavn\u00e9 v\u00fdhody.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Rozcvi\u010dka a zahrievanie<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rozcvi\u010dka<\/strong> je s\u00fabor cvi\u010den\u00ed, ktor\u00e9 sl\u00fa\u017eia na to, aby sa telo pripravilo na nasleduj\u00facu <strong>fyzick\u00fa z\u00e1\u0165a\u017e<\/strong> pri tr\u00e9ningu. Zahriatie a stre\u010ding m\u00f4\u017eu by\u0165 s\u00fa\u010das\u0165ou rozcvi\u010dky, av\u0161ak l\u00ed\u0161ia sa svoj\u00edm \u00fa\u010delom. Zatia\u013e \u010do zahriatie m\u00e1 za cie\u013e zv\u00fd\u0161i\u0165 <strong>telesn\u00fa teplotu<\/strong> a prietok krvi do svalov, stre\u010ding sa zameriava na zlep\u0161enie <strong>flexibility<\/strong> a rozsahu pohybu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Zahrievanie \u2013 \u010do to znamen\u00e1?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zahrievacie cvi\u010denia<\/strong> s\u00fa mimoriadne d\u00f4le\u017eit\u00e9 pre ka\u017ed\u00e9ho, kto sa venuje \u0161portu alebo fyzickej aktivite. S\u00edce pravdepodobne neprispej\u00fa priamo k <strong>spa\u013eovaniu kal\u00f3ri\u00ed<\/strong> alebo <strong>budovaniu svalov<\/strong>, ale pre celkov\u00fd \u00faspech tr\u00e9ningu s\u00fa k\u013e\u00fa\u010dov\u00e9. Po\u010das zahriatia by sa v\u00e1m mal zv\u00fd\u0161i\u0165 <strong>srdcov\u00fd rytmus<\/strong>, \u010do vedie k zv\u00fd\u0161eniu telesnej teploty a prietoku krvi do svalov, \u0161liach a v\u00e4z\u00edv. Zahriate svaly sa \u013eah\u0161ie na\u0165ahuj\u00fa, \u010do umo\u017e\u0148uje v\u00e4\u010d\u0161\u00ed <strong>rozsah pohybu<\/strong> a pripravuje telo na intenz\u00edvny tr\u00e9ning. Navy\u0161e, zahriatie zni\u017euje riziko zranen\u00ed a pripravuje v\u00e1s na fyzick\u00fa z\u00e1\u0165a\u017e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zahrievanie<\/strong> nemus\u00ed trva\u0165 dlho \u2013 sta\u010d\u00ed 5-10 min\u00fat \u013eahkej <strong>aer\u00f3bnej aktivity<\/strong> ako je beh, bicyklovanie na stacion\u00e1rnom bicykli, alebo in\u00e9 <strong>kardio cvi\u010denie<\/strong> a n\u00e1sledn\u00e9 vykonanie vhodne zvolen\u00e9ho stre\u010dingu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">V\u00fdhody zahriatia<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zv\u00fd\u0161enie prietoku krvi<\/strong> do svalov a ich pr\u00edprava na z\u00e1\u0165a\u017e<\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie rizika zranenia<\/strong> po\u010das tr\u00e9ningu<\/li>\n\n\n\n<li><strong>Psychick\u00e1 pr\u00edprava<\/strong> na tr\u00e9ning a mo\u017enos\u0165 premyslenia tr\u00e9ningov\u00e9ho pl\u00e1nu<\/li>\n\n\n\n<li>Zlep\u0161enie <strong>flexibility<\/strong> a rozsahu pohybu pri n\u00e1sledn\u00fdch cvi\u010deniach<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Stre\u010ding \u2013 pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Stre\u010ding<\/strong> je s\u00fabor na\u0165ahovac\u00edch cvi\u010den\u00ed, ktor\u00e9 sl\u00fa\u017eia na zv\u00fd\u0161enie <strong>flexibility svalov<\/strong> a <strong>rozsahu pohybu k\u013abov<\/strong>. M\u00f4\u017eete ho vykon\u00e1va\u0165 pred tr\u00e9ningom, aby ste svaly pripravili na z\u00e1\u0165a\u017e, alebo po tr\u00e9ningu na ich uvo\u013enenie a regener\u00e1ciu. Po\u010das stre\u010dingu doch\u00e1dza k produkcii chemick\u00fdch l\u00e1tok, ktor\u00e9 \u201ema\u017e\u00fa\u201c spojivov\u00e9 tkanivo, \u010do udr\u017eiava svaly pru\u017en\u00e9, siln\u00e9 a zdrav\u00e9. T\u00e1to pru\u017enos\u0165 je potrebn\u00e1 na udr\u017eanie <strong>rozsahu pohybu v k\u013aboch<\/strong> a predch\u00e1dzanie nap\u00e4tiu alebo skr\u00e1teniu svalov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri pravidelnom tr\u00e9ningu a nedostato\u010dnom stre\u010dingu sa svaly m\u00f4\u017eu skr\u00e1ti\u0165, \u010do vedie k vy\u0161\u0161iemu riziku bolesti k\u013abov, svalov\u00e9ho nap\u00e4tia a zranen\u00ed. Preto je <strong>stre\u010ding<\/strong> k\u013e\u00fa\u010dovou s\u00fa\u010das\u0165ou tr\u00e9ningov\u00e9ho procesu pre udr\u017eanie spr\u00e1vnej pohyblivosti a prevenciu zranen\u00ed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">V\u00fdhody stre\u010dingu<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zlep\u0161enie rozsahu pohybu k\u013abov<\/strong> a celkov\u00e1 flexibilita<\/li>\n\n\n\n<li>Zv\u00fd\u0161enie fyzick\u00e9ho v\u00fdkonu po\u010das tr\u00e9ningu<\/li>\n\n\n\n<li><strong>Prevencia zranen\u00ed<\/strong> svalov a \u0161liach<\/li>\n\n\n\n<li>Pom\u00e1ha odv\u00e1dza\u0165 teplo z tela po tr\u00e9ningu a zabra\u0148uje prehriatiu<\/li>\n\n\n\n<li>Podporuje <strong>spr\u00e1vne dr\u017eanie tela<\/strong><\/li>\n\n\n\n<li><strong>Uvo\u013e\u0148uje nap\u00e4t\u00e9 svaly<\/strong> a pom\u00e1ha zni\u017eova\u0165 stres<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Rozdiel medzi rozcvi\u010dkou a stre\u010dingom<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rozcvi\u010dka a stre\u010ding maj\u00fa rozdielne \u00falohy, no s\u00fa rovnako d\u00f4le\u017eit\u00e9 pre \u00faspech v\u00e1\u0161ho tr\u00e9ningu. <strong>Rozcvi\u010dka<\/strong> sa zameriava na zahriatie svalov a zv\u00fd\u0161enie <strong>prietoku krvi<\/strong>, \u010d\u00edm pripravuje telo na intenz\u00edvny v\u00fdkon, zatia\u013e \u010do stre\u010ding zvy\u0161uje pru\u017enos\u0165 a rozsah pohybu, \u010d\u00edm minimalizuje riziko zranenia. Kombin\u00e1cia oboch techn\u00edk zaru\u010duje, \u017ee va\u0161e telo bude pripraven\u00e9 na z\u00e1\u0165a\u017e a dosiahnete lep\u0161ie v\u00fdsledky pri cvi\u010den\u00ed.<\/p>","protected":false},"excerpt":{"rendered":"<p>Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning? Rozcvi\u010dka a stre\u010ding s\u00fa neoddelite\u013enou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho tr\u00e9ningu, no \u010dasto sa im nevenuje dostato\u010dn\u00e1 pozornos\u0165. Mnoh\u00ed \u013eudia ich pova\u017euj\u00fa&#8230;<\/p>","protected":false},"author":2,"featured_media":4003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[51],"tags":[],"class_list":["post-4002","post","type-post","status-publish","format-standard","has-post-thumbnail","category-trening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning? 2.\u010das\u0165 - Michal Di\u0161kant<\/title>\n<meta name=\"description\" content=\"Rozcvi\u010dka a stre\u010ding s\u00fa k\u013e\u00fa\u010dov\u00e9 pre \u00faspe\u0161n\u00fd tr\u00e9ning. Zistite rozdiel medzi zahrievan\u00edm a stre\u010dingom, ich v\u00fdhody pre zv\u00fd\u0161enie flexibility, prevenciu zranen\u00ed a zlep\u0161enie fyzick\u00e9ho v\u00fdkonu po\u010das cvi\u010denia.\" \/>\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.trener4you.sk\/en\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning? 2.\u010das\u0165 - Michal Di\u0161kant\" \/>\n<meta property=\"og:description\" content=\"Rozcvi\u010dka a stre\u010ding s\u00fa k\u013e\u00fa\u010dov\u00e9 pre \u00faspe\u0161n\u00fd tr\u00e9ning. Zistite rozdiel medzi zahrievan\u00edm a stre\u010dingom, ich v\u00fdhody pre zv\u00fd\u0161enie flexibility, prevenciu zranen\u00ed a zlep\u0161enie fyzick\u00e9ho v\u00fdkonu po\u010das cvi\u010denia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.trener4you.sk\/en\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/\" \/>\n<meta property=\"og:site_name\" content=\"Michal Di\u0161kant\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-29T12:20:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-29T12:20:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/rozcvicka_a_strecing.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"657\" \/>\n\t<meta property=\"og:image:height\" content=\"439\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Client\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Client\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.trener4you.sk\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/\",\"url\":\"https:\/\/www.trener4you.sk\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/\",\"name\":\"Rozcvi\u010dka \u010di stre\u010ding \u2013 pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 pre v\u00e1\u0161 tr\u00e9ning? 2.\u010das\u0165 - Michal Di\u0161kant\",\"isPartOf\":{\"@id\":\"https:\/\/www.trener4you.sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.trener4you.sk\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.trener4you.sk\/rozcvicka-ci-strecing-preco-su-take-dolezite-pre-vas-trening-2-cast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/rozcvicka_a_strecing.jpg\",\"datePublished\":\"2024-09-29T12:20:44+00:00\",\"dateModified\":\"2024-09-29T12:20:46+00:00\",\"author\":{\"@id\":\"https:\/\/www.trener4you.sk\/#\/schema\/person\/7c5c26e68fd84edc6c3c00f825e61dc8\"},\"description\":\"Rozcvi\u010dka a stre\u010ding s\u00fa k\u013e\u00fa\u010dov\u00e9 pre \u00faspe\u0161n\u00fd tr\u00e9ning. 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