{"id":171449,"date":"2020-06-26T14:18:18","date_gmt":"2020-06-26T12:18:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=171449"},"modified":"2022-07-06T11:05:59","modified_gmt":"2022-07-06T09:05:59","slug":"najlepsia-technika-na-regeneraciu-zmiernenie-svalovky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/","title":{"rendered":"Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/#Preco_je_regeneracia_dolezita\" title=\"Pre\u010do je regener\u00e1cia d\u00f4le\u017eit\u00e1\">Pre\u010do je regener\u00e1cia d\u00f4le\u017eit\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/#Typy_regeneracie\" title=\"Typy regener\u00e1cie\">Typy regener\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/#Co_je_nevyhnutne_urobit_bezprostredne_po_treningu\" title=\"\u010co je nevyhnutn\u00e9 urobi\u0165 bezprostredne po tr\u00e9ningu?\">\u010co je nevyhnutn\u00e9 urobi\u0165 bezprostredne po tr\u00e9ningu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/#Techniky_pre_ucinnu_regeneraciu_a_zmiernenie_svalovky\" title=\"Techniky pre \u00fa\u010dinn\u00fa regener\u00e1ciu a zmiernenie svalovky\">Techniky pre \u00fa\u010dinn\u00fa regener\u00e1ciu a zmiernenie svalovky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/#Najcastejsie_myty_o_regeneracii\" title=\"Naj\u010dastej\u0161ie m\u00fdty o regener\u00e1cii\">Naj\u010dastej\u0161ie m\u00fdty o regener\u00e1cii<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Regener\u00e1cia po cvi\u010den\u00ed a intenz\u00edvnom tr\u00e9ningu<\/strong> m\u00e1 obrovsk\u00fd v\u00fdznam pre dosiahnutie va\u0161ich fitness cie\u013eov. Nehovor\u00edme v\u0161ak o d\u0148och vo\u013ena, ktor\u00e9 tr\u00e1vite <strong>le\u0148o\u0161en\u00edm pred telev\u00edziou. <\/strong>Regener\u00e1cia je<strong> h\u013abkov\u00fd proces,<\/strong> ktor\u00fd si vy\u017eaduje va\u0161e <strong>\u00fasilie, \u010das a pevn\u00e9 nervy.<\/strong> Pozrite si, pre\u010do je <strong>regener\u00e1cia skuto\u010dne d\u00f4le\u017eit\u00e1, <\/strong>a ak\u00e9 s\u00fa <strong>najlep\u0161ie techniky pre jej efekt\u00edvne dosiahnutie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_regeneracia_dolezita\"><\/span><strong>Pre\u010do je regener\u00e1cia d\u00f4le\u017eit\u00e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie alebo ak\u00e1ko\u013evek in\u00e1 fyzick\u00e1 aktivita sp\u00f4sobuje <strong>v\u00fdrazn\u00e9 zmeny v \u013eudskom tele. <\/strong>Obzvl\u00e1\u0161\u0165 pri opakovanom a intenz\u00edvnom tr\u00e9ningu doch\u00e1dza k <strong>rozpadu svalov\u00e9ho tkaniva<\/strong> a <strong>vy\u010derpaniu svalov\u00e9ho glykog\u00e9nu,<\/strong> ktor\u00fd dod\u00e1va telu energiu. Takto po\u0161koden\u00fd a bo\u013eav\u00fd sval potrebuje na opravu a scelenie <strong>od jedn\u00e9ho a\u017e do dvoch dn\u00ed.<\/strong> Boles\u0165 svalov m\u00f4\u017ee by\u0165 ve\u013emi nepr\u00edjemn\u00e1 a m\u00f4\u017ee v\u00e1s <strong>obmedzova\u0165 aj pri t\u00fdch najz\u00e1kladnej\u0161\u00edch \u00fakonoch, <\/strong>ako je vst\u00e1vanie z postele, ch\u00f4dza po schodoch alebo dv\u00edhanie \u0165a\u017ek\u00fdch predmetov. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, je to pr\u00e1ve obdobie po tr\u00e9ningu, kedy za\u010dne va\u0161e telo \u00fa\u017eitkova\u0165 drinu z posil\u0148ovne. Svalov\u00e1 hmota sa toti\u017e <strong>nebuduje po\u010das tr\u00e9ningu, ale n\u00e1sledne po \u0148om,<\/strong> v \u010dase regener\u00e1cie a oddychu. V\u00e4\u010d\u0161ina \u0161portovcov vie, \u017ee <strong>dostato\u010dn\u00fd odpo\u010dinok po cvi\u010den\u00ed<\/strong> je nevyhnutn\u00fd pre \u010do<strong> najlep\u0161\u00ed v\u00fdkon.<\/strong> N\u00e1jdu sa v\u0161ak aj tak\u00ed, ktor\u00ed svoje telo <strong>dopracuj\u00fa a\u017e k <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pretr\u00e9novaniu<\/strong><\/a><strong>. <\/strong>Nepretr\u017eit\u00fd tr\u00e9ning m\u00f4\u017ee v skuto\u010dnosti <strong>oslabi\u0165 v\u00e1\u0161 v\u00fdkon<\/strong> a snaha o v\u00e4\u010d\u0161ie svaly bude ne\u00fa\u010dinn\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg\" alt=\"Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu\" class=\"wp-image-171539\" width=\"843\" height=\"562\" title=\"Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Typy_regeneracie\"><\/span><strong>Typy regener\u00e1cie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuj\u00fa <strong>2 typy regener\u00e1cie.<\/strong> Okam\u017eit\u00e9 <strong>(kr\u00e1tkodob\u00e9)<\/strong> zotavenie po mimoriadne intenz\u00edvnom tr\u00e9ningu a <strong>dlhodob\u00e9 zotavenie,<\/strong> ktor\u00e9 je potrebn\u00e9 <strong>zakomponova\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu. <\/strong>Oba typy s\u00fa v\u0161ak nesmierne d\u00f4le\u017eit\u00e9 pre <strong>optim\u00e1lny \u0161portov\u00fd v\u00fdkon<\/strong> a zohr\u00e1vaj\u00fa podstatn\u00fa \u00falohu pri <strong>oprave bo\u013eav\u00fdch svalov a k\u013abov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kr\u00e1tkodob\u00e1 regener\u00e1cia<\/strong><\/h3>\n\n\n\n<p>Kr\u00e1tkodob\u00e9 zotavenie nast\u00e1va<strong> bezprostredne po intenz\u00edvnom tr\u00e9ningu. <\/strong>M\u00f4\u017ee \u00eds\u0165 o akt\u00edvne zotavenie, \u010do je vlastne<strong> cvi\u010denie s n\u00edzkou z\u00e1\u0165a\u017eou,<\/strong> alebo stre\u010ding. Ten vykon\u00e1vame po\u010das <strong>ochladzovacej f\u00e1zy po tr\u00e9ningu, <\/strong>ale aj pred tr\u00e9ningom alebo po\u010das dn\u00ed, kedy necvi\u010d\u00edme. \u010eal\u0161\u00edm druhom kr\u00e1tkodobej regener\u00e1cie je aj zameranie sa na <strong>dopl\u0148ovanie l\u00e1tok, <\/strong>ktor\u00e9 sa po\u010das cvi\u010denia z n\u00e1\u0161ho tela vyplavuj\u00fa a<strong> sp\u00f4sobuj\u00fa svalovku \u010di po\u0161kodenie svalov.<\/strong> Ide najm\u00e4 o doplnenie <strong>bielkov\u00edn, popr\u00edpade sacharidov.<\/strong> Svaly potrebuj\u00fa aj <strong>dostatok vody,<\/strong> preto by ste mali pravidelne hydratova\u0165 svoje telo. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dlhodob\u00e1 regener\u00e1cia<\/strong><\/h3>\n\n\n\n<p>Techniky dlhodobej regener\u00e1cie si osvojuj\u00fa najm\u00e4<strong> profesion\u00e1lni \u0161portovci a bodybuilderi.<\/strong> Ide o<strong> vopred napl\u00e1novan\u00e9 aktivity,<\/strong> ktor\u00e9 s\u00fa zakomponovan\u00e9 aj do tr\u00e9ningov\u00e9ho pl\u00e1nu. Profesion\u00e1li, ktor\u00ed sa \u0161portom \u010di cvi\u010den\u00edm \u017eivia, musia<strong> dba\u0165 o svoje svaly a k\u013aby, <\/strong>a preto je pre nich okrem kr\u00e1tkodob\u00e9ho zotavovania d\u00f4le\u017eit\u00e1 aj dlhodob\u00e1 pr\u00edprava. Pravidelne sa z\u00fa\u010dast\u0148uj\u00fa <strong>mas\u00e1\u017ee, fyzioterapeuteck\u00fdch seden\u00ed \u010di regenera\u010dn\u00fdch pobytov,<\/strong> ktor\u00e9 pre nich z dlhodob\u00e9ho h\u013eadiska znamenaj\u00fa <strong>\u00fa\u013eavu od bolesti svalov<\/strong> a pr\u00edpravu na nadch\u00e1dzaj\u00face \u0161portov\u00e9 \u010di s\u00fa\u0165a\u017en\u00e9 aktivity.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_nevyhnutne_urobit_bezprostredne_po_treningu\"><\/span><strong>\u010co je nevyhnutn\u00e9 urobi\u0165 bezprostredne po tr\u00e9ningu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme spom\u00ednali vy\u0161\u0161ie, tr\u00e9ning va\u0161e telo <strong>vystavuje mnoh\u00fdm zraneniam a po\u0161kodeniam.<\/strong> Ak preto po cvi\u010den\u00ed <strong>c\u00edtite svalovku \u010di p\u00e1lenie svalov,<\/strong> je ten spr\u00e1vny \u010das na regener\u00e1ciu. Sk\u00f4r, ako sa v\u0161ak pustite do niektor\u00fdch<strong> zaru\u010den\u00fdch techn\u00edk<\/strong> pre zmiernenie po\u0161koden\u00ed, mali by ste sa zamera\u0165 na to najz\u00e1kladnej\u0161ie<strong>.<\/strong> \u010co je teda nevyhnutn\u00e9 urobi\u0165 <strong>bezprostredne po tr\u00e9ningu, <\/strong>aby bola va\u0161a regener\u00e1cia \u00faspe\u0161n\u00e1?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg\" alt=\"Typy regener\u00e1cie\" class=\"wp-image-171565\" width=\"843\" height=\"562\" title=\"Typy regener\u00e1cie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Doplni\u0165 z\u00e1soby glykog\u00e9nu<\/strong><\/h3>\n\n\n\n<p>Glykog\u00e9n je<strong> rozvetven\u00fd polysacharid,<\/strong> ktor\u00e9ho prim\u00e1rnou funkciou v tele je <strong>uklada\u0165 gluk\u00f3zu, <\/strong>ktor\u00e1 je <strong>energetick\u00fdm zdrojom v l\u00e1tkovom metabolizme.<\/strong> Po prijat\u00ed do tela sa glykog\u00e9n <strong>syntetizuje a odb\u00farava v pe\u010deni a svaloch.<\/strong> Svalov\u00fd glykog\u00e9n v\u0161ak pln\u00ed \u00faplne in\u00fa funkciu ako glykog\u00e9n v pe\u010deni. Rozklad glykog\u00e9nu v pe\u010deni je rozhoduj\u00faci pre<strong> dod\u00e1vanie gluk\u00f3zy,<\/strong> ktor\u00e1 <strong>uspokojuje energetick\u00e9 potreby cel\u00e9ho tela.<\/strong> Na druhej strane svalov\u00fd glykog\u00e9n je <strong>vyu\u017eit\u00fd len vo svaloch, <\/strong>nie v celom tele. Jeho prim\u00e1rnou funkciou je <strong>dodanie energie svalom po\u010das cvi\u010denia<\/strong> alebo pri reakcii na stres. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span> To znamen\u00e1, \u017ee sa po\u010das cvi\u010denia vy\u010derp\u00e1 <strong>hojn\u00e9 mno\u017estvo svalov\u00e9ho glykog\u00e9nu, <\/strong>ktor\u00fd mus\u00ed by\u0165 okam\u017eite doplnen\u00fd, inak va\u0161e svaly <strong>stratia energiu.<\/strong> T\u00fa potrebuj\u00fa nielen pre \u010fal\u0161\u00ed v\u00fdkon, ale najm\u00e4 <strong>opravu po\u0161koden\u00fdch tkan\u00edv.<\/strong> Glykog\u00e9n&nbsp; m\u00e1 aj priazniv\u00fd vplyv na <strong>prevenciu katabolizmu svalov\u00fdch prote\u00ednov <\/strong>a na <strong>bunkov\u00fa rehydrat\u00e1ciu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopl\u0148ovanie glykog\u00e9nu po cvi\u010den\u00ed a \u0161portovan\u00ed m\u00e1 blahod\u00e1rne \u00fa\u010dinky nielen pre va\u0161e svaly, ale zabra\u0148uje tie\u017e telu <strong>obr\u00e1ti\u0165 sa na alternat\u00edvne zdroje energie.<\/strong> Najlep\u0161\u00ed sp\u00f4sob ako do tela dosta\u0165 dostato\u010dn\u00e9 mno\u017estvo glykog\u00e9nu je<strong> prostredn\u00edctvom jedla.<\/strong> Zamera\u0165 by ste sa mali na <strong>nutri\u010dne kvalitn\u00e9 jedl\u00e1 <\/strong>s vyv\u00e1\u017een\u00fdm <strong>pomerom bielkov\u00edn a sacharidov.<\/strong> Najm\u00e4 <strong>sacharidy s\u00fa skvel\u00fdm zdrojom glykog\u00e9nu.<\/strong> Spotreba <strong>1,1\u20131,5 gramov sacharidov na kilogram telesnej hmotnosti <\/strong>do 30 min\u00fat po tr\u00e9ningu vedie k <strong>spr\u00e1vnej synt\u00e9ze glykog\u00e9nu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span> Vyhn\u00fa\u0165 by ste sa naopak mali jedl\u00e1m s <strong>vysok\u00fdm obsahom tuku,<\/strong> preto\u017ee ten spoma\u013euje tr\u00e1venie a oddia\u013euje dodanie potrebn\u00fdch \u017eiv\u00edn do svalov. Skvel\u00fdm rie\u0161en\u00edm s\u00fa <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 n\u00e1poje<\/a>, <a href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaj\u00ed\u010dka<\/a>, <a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, ban\u00e1ny, n\u00edzkotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky, ovsen\u00e9 vlo\u010dky alebo \u010derstv\u00e9 ovocie a zelenina. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg\" alt=\"\u010co je nevyhnutn\u00e9 urobi\u0165 bezprostredne po tr\u00e9ningu?\" class=\"wp-image-171513\" width=\"843\" height=\"563\" title=\"\u010co je nevyhnutn\u00e9 urobi\u0165 bezprostredne po tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zabezpe\u010di\u0165 bielkovinov\u00fa rovnov\u00e1hu<\/strong><\/h3>\n\n\n\n<p>Prote\u00edn je<strong> makronutrient,<\/strong> ktor\u00e9ho d\u00f4le\u017eitou funkciou pre ka\u017ed\u00e9ho \u0161portovca je <strong>vplyv na rast a regener\u00e1ciu svalov.<\/strong> Cvi\u010denie toti\u017e sp\u00fa\u0161\u0165a <strong>rozklad svalovej bielkoviny.<\/strong> Miera, v akej k tomu d\u00f4jde, z\u00e1vis\u00ed od <strong>cvi\u010denia a \u00farovne v\u00e1\u0161ho tr\u00e9ningu.<\/strong> Na rozdiel od \u010fal\u0161\u00edch dvoch makronutrientov &#8211; <strong>sacharidov a tukov, <\/strong>si v\u0161ak telo bielkoviny <strong>neuklad\u00e1 a netvor\u00ed si z nich rezervy,<\/strong> a preto musia by\u0165 <strong>pravidelne dop\u013a\u0148an\u00e9. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161ie je, ak sa v na\u0161om tele <strong>vytvor\u00ed bielkovinov\u00e1 rovnov\u00e1ha.<\/strong> T\u00e1 nast\u00e1va ako rozdiel medzi synt\u00e9zou bielkov\u00edn<strong> (bielkovinov\u00fd anabolizmus)<\/strong> a rozdelen\u00edm bielkov\u00edn na men\u0161ie molekuly, napr\u00edklad po\u010das cvi\u010denia <strong>(bielkovinov\u00fd katabolizmus).<\/strong> Synt\u00e9za bielkov\u00edn m\u00e1 po tr\u00e9ningu<strong> tendenciu klesa\u0165,<\/strong> preto je ich dop\u013a\u0148anie, a to najm\u00e4 po fyzickej z\u00e1\u0165a\u017ei, skuto\u010dne <strong>d\u00f4le\u017eit\u00fdm krokom.<\/strong> Konzum\u00e1cia dostato\u010dn\u00e9ho mno\u017estva bielkov\u00edn po tr\u00e9ningu poskytne telu <strong>aminokyseliny,<\/strong> ktor\u00e9 potrebuje na<strong> opravu a prestavbu svalov\u00fdch prote\u00ednov. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span> Odpor\u00fa\u010da sa preto konzumova\u0165 <strong>0,5\u20130,8 gramov bielkov\u00edn na kilogram telesnej hmotnosti,<\/strong> a to bezprostredne po tr\u00e9ningu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg\" alt=\"D\u00f4le\u017eit\u00e9 je zabezpe\u010di\u0165 bielkovinov\u00fa rovnov\u00e1hu\" class=\"wp-image-171578\" width=\"843\" height=\"563\" title=\"D\u00f4le\u017eit\u00e9 je zabezpe\u010di\u0165 bielkovinov\u00fa rovnov\u00e1hu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Obnovi\u0165 syst\u00e9m ATP-PC<\/strong><\/h3>\n\n\n\n<p><strong>Adenoz\u00edntrifosf\u00e1t (ATP)<\/strong> je najz\u00e1kladnej\u0161ou formou <strong>energie v bunk\u00e1ch<\/strong> a zohr\u00e1va z\u00e1sadn\u00fa \u00falohu v <strong>metabolizme a fungovan\u00ed svalov.<\/strong> Na\u0161e telo v\u0161ak vie vyu\u017e\u00edva\u0165 ATP ako zdroj energie <strong>len nieko\u013eko sek\u00fand,<\/strong> a to najm\u00e4 po\u010das intenz\u00edvneho cvi\u010denia. N\u00e1sledne si telo mus\u00ed vytvori\u0165 \u010fal\u0161\u00ed ATP, na \u010do mu posl\u00fa\u017ei <strong>fosfokreat\u00edn (PC).<\/strong> Syst\u00e9m ATP-PC je zodpovedn\u00fd za <strong>opakovan\u00e9 pr\u00edvaly energie a intenz\u00edvne svalov\u00e9 kontrakcie <\/strong>po\u010das cvi\u010denia. Princ\u00edpom syst\u00e9mu je, \u017ee ke\u010f sa <strong>ATP rozpad\u00e1,<\/strong> prich\u00e1dza na z\u00e1chranu <strong>PC,<\/strong> ktor\u00fd<strong> resyntetizuje rozpadnut\u00fd ATP.<\/strong> Tento syst\u00e9m je zvy\u010dajne ve\u013emi efekt\u00edvny. Ak v\u0161ak pravidelne vystavujete telo vysokej z\u00e1\u0165a\u017ei, nebude schopn\u00e9 <strong>tvori\u0165 dostato\u010dn\u00e9 mno\u017estvo PC pre obnovu ATP.<\/strong> Po\u010das nieko\u013ek\u00fdch nasleduj\u00facich dn\u00ed po intenz\u00edvnom cvi\u010den\u00ed sa <strong>hladiny ATP m\u00f4\u017eu z tohto d\u00f4vodu zn\u00ed\u017ei\u0165 a\u017e o 20 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span> Preto telo potrebuje<strong> r\u00fdchlej\u0161iu obnovu ATP,<\/strong> a teda <strong>r\u00fdchlej\u0161iu tvorbu PC.<\/strong> Na to posl\u00fa\u017eia <strong>kreat\u00ednov\u00e9 doplnky, <\/strong>ktor\u00e9 pom\u00e1haj\u00fa stimulova\u0165 tvorbu PC a m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 ako <strong>prevencia proti strate ATP. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Techniky_pre_ucinnu_regeneraciu_a_zmiernenie_svalovky\"><\/span><strong>Techniky pre \u00fa\u010dinn\u00fa regener\u00e1ciu a zmiernenie svalovky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Techn\u00edk, ktor\u00fdmi m\u00f4\u017eete pom\u00f4c\u0165 pri regener\u00e1cii je hne\u010f nieko\u013eko. Nie v\u0161etky s\u00fa v\u0161ak \u00fa\u010dinn\u00e9, a preto sme sa zamerali na<strong> techniky overen\u00e9 \u0161t\u00fadiami a sk\u00fasenos\u0165ami profesion\u00e1lnych \u0161portovcov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dostato\u010dn\u00e1 hydrat\u00e1cia<\/strong><\/h3>\n\n\n\n<p>Nejde ani tak o techniku, ako<strong> o \u201cmust do\u201d aktivitu, <\/strong>ktor\u00e1 je pre dosiahnutie v\u00fdsledkov a <strong>regener\u00e1ciu nesmierne d\u00f4le\u017eit\u00e1.<\/strong> Ak ste spr\u00e1vne hydratovan\u00ed, va\u0161e telo zabezpe\u010d\u00ed<strong> optim\u00e1lne vn\u00fatorn\u00e9 prostredie na maximaliz\u00e1ciu v\u00fdsledkov. <\/strong>Po\u010das cvi\u010denia toti\u017e <strong>str\u00e1cate vodu,<\/strong> a ke\u010f ju po\u010das tr\u00e9ningu \u010di n\u00e1sledne po \u0148om nedopln\u00edte, va\u0161e svaly <strong>bud\u00fa trpie\u0165. <\/strong>Vyv\u00e1\u017een\u00e1 strava v kombin\u00e1cii s cvi\u010den\u00edm podporuje <strong>synt\u00e9zu bielkov\u00edn. <\/strong>Aby k nej do\u0161lo, va\u0161e svaly musia by\u0165 <strong>dostato\u010dne hydratovan\u00e9. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostato\u010dn\u00e1 hydrat\u00e1cia po tr\u00e9ningu navy\u0161e <strong>zni\u017euje pocit \u00fanavy a zlep\u0161uje tr\u00e1venie. <\/strong>Sliny, ktor\u00e9 pou\u017e\u00edvame na <strong>konzum\u00e1ciu a spracovanie potravy<\/strong> v \u00fastach toti\u017e na tieto \u00fakony <strong>potrebuj\u00fa vodu.<\/strong> Ak ste po\u010das konzum\u00e1cie jed\u00e1l dehydrovan\u00fd, jedlo sa do tr\u00e1viaceho traktu dost\u00e1va \u0165a\u017e\u0161ie a v\u00e1s m\u00f4\u017eu tr\u00e1pi\u0165 <strong>nepr\u00edjemne \u017eal\u00fado\u010dn\u00e9 probl\u00e9my. <\/strong>To m\u00f4\u017ee po tr\u00e9ningu sp\u00f4sobi\u0165 aj <strong>pocit \u00fanavy \u010di vznik stresu,<\/strong> ktor\u00e9 v\u00fdrazne <strong>oslabuj\u00fa regener\u00e1ciu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span> O d\u00f4le\u017eitosti hydrat\u00e1cie sa do\u010d\u00edtate aj v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/a>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg\" alt=\"Dostato\u010dn\u00e1 hydrat\u00e1cia\" class=\"wp-image-171607\" width=\"843\" height=\"558\" title=\"Dostato\u010dn\u00e1 hydrat\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-400x265.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1536x1017.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-2048x1356.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Spr\u00e1vna suplement\u00e1cia<\/strong><\/h3>\n\n\n\n<p>Ako sme spom\u00ednali vy\u0161\u0161ie, va\u0161e telo po\u010das cvi\u010denia prich\u00e1dza o <strong>mnoh\u00e9 d\u00f4le\u017eit\u00e9 l\u00e1tky.<\/strong> Tie vieme n\u00e1sledne prija\u0165 <strong>prostredn\u00edctvom stravy, <\/strong>no \u010doraz \u010dastej\u0161\u00edm a pohodlnej\u0161\u00edm sp\u00f4sobom je aj <strong>ich suplement\u00e1cia.<\/strong> Ak\u00e9 s\u00fa najlep\u0161ie <strong>v\u00fd\u017eivov\u00e9 doplnky pre posilnenie regener\u00e1cie?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prote\u00edn<\/a> &#8211; v suplement\u00e1cii po tr\u00e9ningu jednozna\u010dne <strong>\u010d\u00edslo jedna<\/strong>. Pom\u00e1ha <strong>nabera\u0165 svalov\u00fa hmotu,<\/strong> no naopak <strong>redukova\u0165 tuk a zachova\u0165 svalstvo. <\/strong>Bielkoviny s\u00fa navy\u0161e tvoren\u00e9 <strong>komplexn\u00fdm aminokyselinov\u00fdm profilom,<\/strong> ktor\u00fd pom\u00e1ha <strong>regenerova\u0165 svalov\u00e9 vl\u00e1kna.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span> Na trhu existuje hne\u010f<strong> nieko\u013eko druhov prote\u00ednov,<\/strong> ktor\u00fdm m\u00f4\u017eete dosiahnu\u0165 po\u017eadovan\u00e9 v\u00fdsledky. Z\u00e1kladn\u00fdm a najpred\u00e1vanej\u0161\u00edm prote\u00ednom je <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, ktor\u00fd je v\u0161ak \u017eivo\u010d\u00ed\u0161ny, a tak je rozhodne <strong>neprijate\u013en\u00fd pre veg\u00e1nov.<\/strong> T\u00ed v\u0161ak m\u00f4\u017eu siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edne z rastlinn\u00fdch zdrojov<\/a>, ktor\u00e9 s\u00fa rovnako<strong> efekt\u00edvnym zdrojom bielkov\u00edn.<\/strong> \u010eal\u0161\u00edm \u017eivo\u010d\u00ed\u0161nym prote\u00ednom je <a href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaze\u00edn<\/a>, ktor\u00fd je \u0161pecifick\u00fd <strong>postupn\u00fdm uvo\u013e\u0148ovan\u00edm bielkov\u00edn,<\/strong> a preto je vhodn\u00fd na konzum\u00e1ciu pred span\u00edm. Nie nadarmo sa mu hovor\u00ed aj <strong>no\u010dn\u00fd prote\u00edn. <\/strong>\u010ealej sa prote\u00edny delia na z\u00e1klade ich <strong>zlo\u017eenia alebo formy spracovania.<\/strong> V\u00fdber je skuto\u010dne pestr\u00fd. Ak si neviete zvoli\u0165, ktor\u00fd prote\u00edn je pre v\u00e1s ten spr\u00e1vny, siahnite po na\u0161om <a href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sprievodcovi<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreat\u00edn<\/a> &#8211; kreat\u00ednov\u00fa suplement\u00e1ciu sme spom\u00ednali u\u017e vy\u0161\u0161ie v s\u00favislosti s<strong> obnovou ATP-PC syst\u00e9mu.<\/strong> Kreat\u00edn m\u00e1 v\u0161ak aj \u010fal\u0161ie benefity, ktor\u00e9 ovplyv\u0148uj\u00fa regener\u00e1ciu po cvi\u010den\u00ed. Mnoh\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee <strong>kreat\u00edn pomohol zv\u00fd\u0161i\u0165 regener\u00e1ciu svalovej hmoty po intenz\u00edvnom silovom tr\u00e9ningu.<\/strong> Navy\u0161e, kreat\u00edn zvy\u0161uje<strong> obsah vody v svalov\u00fdch bunk\u00e1ch,<\/strong> ktor\u00e9 podporuj\u00fa <strong>tvorbu rastov\u00e9ho horm\u00f3nu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span> Ten je sp\u00fa\u0161\u0165a\u010dom nieko\u013ek\u00fdch \u010fal\u0161\u00edch procesov, medzi ktor\u00fdmi je aj <strong>stimul\u00e1cia tvorby prote\u00ednov.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span> Sk\u00fasi\u0165 m\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/82-kreatin-monohydrat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00edn monohydr\u00e1t<\/a>, ktor\u00fd je najz\u00e1kladnej\u0161ou, a z\u00e1rove\u0148<strong> najpopul\u00e1rnej\u0161ou formou kreat\u00ednu,<\/strong> no siahnu\u0165 m\u00f4\u017eete aj po <a href=\"https:\/\/gymbeam.sk\/84-kreatin-ethyl-ester\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in\u00fdch modern\u00fdch form\u00e1ch<\/a>, \u010di dokonca <a href=\"https:\/\/gymbeam.sk\/viaczlozkovy-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">viaczlo\u017ekov\u00fdch kreat\u00ednoch<\/a>. T\u00e1pete aj v ot\u00e1zke, <strong>ak\u00fd kreat\u00edn je pre v\u00e1s najlep\u0161\u00ed? <\/strong>Pre\u010d\u00edtajte si viac o <a href=\"https:\/\/gymbeam.sk\/blog\/vsetko-co-musite-vediet-o-kreatine-a-jeho-formach\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jeho form\u00e1ch<\/a>, alebo siahnite po <a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sprievodcovi kreat\u00ednovou suplement\u00e1ciou<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg\" alt=\"Spr\u00e1vna suplement\u00e1cia d\u00f4le\u017eit\u00e1 pre regener\u00e1ciu\" class=\"wp-image-171775\" width=\"843\" height=\"563\" title=\"Spr\u00e1vna suplement\u00e1cia d\u00f4le\u017eit\u00e1 pre regener\u00e1ciu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> &#8211; ide o zlo\u017eenie <strong>troch aminokysel\u00edn s rozvetven\u00fdm re\u0165azcom &#8211;<\/strong> leuc\u00edn, izoleuc\u00edn a val\u00edn. Ak s\u00fa po\u010das cvi\u010denia, \u010di n\u00e1sledne po \u0148om hladiny <strong>glykog\u00e9nu n\u00edzke,<\/strong> telo sa spolieha pr\u00e1ve na <strong>tieto tri z\u00e1kladn\u00e9 aminokyseliny.<\/strong> M\u00f4\u017eu sa tie\u017e podie\u013ea\u0165 na <strong>regul\u00e1cii hladiny cukru v krvi <\/strong>a stimulovan\u00ed buniek, aby prij\u00edmali cukor z krvn\u00e9ho obehu. BCAA m\u00f4\u017eu pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 \u00fanavu,<\/strong> ktor\u00fa poci\u0165ujete po cvi\u010den\u00ed t\u00fdm, \u017ee <strong>zn\u00ed\u017eia produkcie seroton\u00ednu<\/strong> v mozgu. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span> \u0160t\u00fadia navy\u0161e dok\u00e1zala, \u017ee suplement\u00e1cia BCAA pomohla <strong>zn\u00ed\u017ei\u0165 boles\u0165 svalov u \u00fa\u010dastn\u00edkov a\u017e o 33 %<\/strong> oproti t\u00fdm, ktor\u00ed prij\u00edmali placebo. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" aria-label=\"L-glutam\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L-glutam\u00edn<\/a> &#8211; z\u00e1zra\u010dn\u00e1 aminokyselina, ktorej hlavnou \u00falohou je pr\u00e1ve <strong>oprava po\u0161koden\u00fdch svalov\u00fdch tkan\u00edv <\/strong>po n\u00e1ro\u010dnom tr\u00e9ningu. Tento fakt potvrdila aj \u0161t\u00fadia, ktor\u00e1 sk\u00famala suplement\u00e1ciu glutam\u00ednu a zameriavala sa pr\u00e1ve na <strong>jeho vplyv na regener\u00e1ciu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14] <\/span>Jeho suplement\u00e1cia viedla k <strong>r\u00fdchlej\u0161iemu zotaveniu a zn\u00ed\u017eeniu bolestivosti svalov<\/strong> po intenz\u00edvnom cvi\u010den\u00ed. Dok\u00e1zala tie\u017e, \u017ee \u00fa\u010dinok glutam\u00ednu na regener\u00e1ciu svalovej sily m\u00f4\u017ee by\u0165 <strong>vy\u0161\u0161\u00ed u mu\u017eov ako u \u017eien.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span> Navy\u0161e, glutam\u00edn <strong>posil\u0148uje imunitn\u00fd syst\u00e9m,<\/strong> ktor\u00fd je tie\u017e nesmierne d\u00f4le\u017eit\u00fd pre <strong>optim\u00e1lne \u0161portov\u00fd v\u00fdkon <\/strong>a<strong> n\u00e1sledn\u00fa regener\u00e1ciu.<\/strong> L-glutam\u00edn m\u00f4\u017eete n\u00e1js\u0165 v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/l-glutamin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">samostatnej forme<\/a>, no vyskytuje sa aj ako s\u00fa\u010das\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00fdch aminokysel\u00edn.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/beta-alanin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta Alan\u00edn<\/a> &#8211; beta alan\u00edn je <strong>neesenci\u00e1lna aminokyselina,<\/strong> ktor\u00e1 je potrebn\u00e1 najm\u00e4 pre <strong>tvorbu karnoz\u00ednu.<\/strong> Ten toti\u017e <strong>br\u00e1ni tvorbe kyseliny mlie\u010dnej<\/strong> a<strong> <\/strong>m\u00e1 pozit\u00edvny vplyv pri <strong>redukcii pocitu \u00fanavy.<\/strong> Jedna \u0161t\u00fadia zistila, \u017ee doplnenie beta alan\u00ednu m\u00f4\u017ee zlep\u0161i\u0165 v\u00fdkon pri cvi\u010deniach s vysokou intenzitou, ktor\u00e9<strong> trvaj\u00fa a\u017e \u0161tyri min\u00faty.<\/strong> Aj ke\u010f sa t\u00e1to aminokyselina be\u017ene nach\u00e1dza v tele, jej percento v krvi je ve\u013emi n\u00edzke a po\u010das pravideln\u00e9ho a intenz\u00edvneho cvi\u010denia sa<strong> r\u00fdchlo spotrebuje. <\/strong>Jeho suplement\u00e1cia je preto viac ne\u017e \u017eiad\u00faca, najm\u00e4 u <strong>akt\u00edvnych \u010di vytrvalostn\u00fdch \u0161portovcov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,36262,256,29667,3734,29080,3810,8346,36043,36286\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/kolagenove-klbove-vyzivy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kolag\u00e9n<\/a> &#8211; <strong>hlavn\u00e1 zlo\u017eka spojivov\u00fdch tkan\u00edv,<\/strong> ktor\u00e9 tvoria mnoh\u00e9 \u010dasti \u013eudsk\u00e9ho tela, ako s\u00fa <strong>\u0161\u013eachy, v\u00e4zy, kosti, ko\u017ea a svaly.<\/strong> Konzum\u00e1cia kolag\u00e9nu m\u00f4\u017ee ma\u0165 cel\u00fd rad zdravotn\u00fdch v\u00fdhod, od <strong>zmiernenia bolesti k\u013abov a\u017e po zlep\u0161enie zdravia poko\u017eky.<\/strong> Pom\u00e1ha tie\u017e udr\u017eiava\u0165<strong> integritu chrupavky,<\/strong> \u010do je gumovit\u00e9 tkanivo, ktor\u00e9 <strong>chr\u00e1ni va\u0161e k\u013aby. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15] <\/span>V jednej \u0161t\u00fadii do\u0161lo u \u0161portovcov, ktor\u00ed konzumovali <strong>10 gramov kolag\u00e9nu<\/strong> denne po dobu 24 t\u00fd\u017ed\u0148ov, k v\u00fdznamn\u00e9mu zn\u00ed\u017eeniu <strong>bolesti k\u013abov a svalov pri ch\u00f4dzi a odpo\u010dinku<\/strong> v porovnan\u00ed so skupinou, ktor\u00e1 kolag\u00e9n neu\u017e\u00edvala. \u010eal\u0161ia \u0161t\u00fadia zase preuk\u00e1zal, \u017ee u\u017e\u00edvanie kolag\u00e9nu malo z\u00e1sadn\u00fd vplyv pri <strong>zmiernen\u00ed bolesti svalov po tr\u00e9ningu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" aria-label=\"Vitam\u00edny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edny<\/a> a <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ly<\/a> &#8211; zmierni\u0165 boles\u0165 svalov m\u00f4\u017eu pom\u00f4c\u0165 aj ur\u010dit\u00e9 vitam\u00edny a miner\u00e1ly. Tak\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn C<\/a> podporuje imunitn\u00fd syst\u00e9m, ale aj <strong>tvorbu kolag\u00e9nu,<\/strong> ktor\u00fd je zodpovedn\u00fd za opravu <strong>po\u0161koden\u00fdch tkan\u00edv vo svaloch,<\/strong> k\u013aboch \u010di poko\u017eke. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn E<\/a> chr\u00e1ni bunky v tele pred <strong>po\u0161koden\u00edm vo\u013en\u00fdmi radik\u00e1lmi. <\/strong>Komplex <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednov B<\/a> zabezpe\u010duje<strong> r\u00fdchlej\u0161iu obnovu tkan\u00edv<\/strong> a <strong>zni\u017euje tvorbu svalov\u00fdch k\u0155\u010dov.<\/strong> V tom m\u00f4\u017eu pom\u00f4c\u0165 aj miner\u00e1ly, ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zinok<\/a>, ktor\u00e9 navy\u0161e <strong>redukuj\u00fa pocit \u00fanavy,<\/strong> \u010d\u00edm ved\u00fa va\u0161e telo k mnoh\u00fdm procesom <strong>prospe\u0161n\u00fdch aj pre regener\u00e1ciu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg\" alt=\"Vitam\u00edny a miner\u00e1ly m\u00f4\u017eu zmierni\u0165 boles\u0165 svalov\" class=\"wp-image-171471\" width=\"843\" height=\"563\" title=\"Vitam\u00edny a miner\u00e1ly m\u00f4\u017eu zmierni\u0165 boles\u0165 svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mas\u00e1\u017e<\/strong><\/h3>\n\n\n\n<p>Mas\u00edrovanie nam\u00e1han\u00e9ho svalstva m\u00e1 hne\u010f <strong>nieko\u013eko pozit\u00edvnych \u00fa\u010dinkov.<\/strong> Pomocou mas\u00e1\u017ee m\u00f4\u017eete <strong>pred\u00eds\u0165 bolesti, uvo\u013eni\u0165 nap\u00e4t\u00e9 telo <\/strong>a<strong> zlep\u0161i\u0165 krvn\u00fd obeh.<\/strong> Mas\u00e1\u017ena terapia navy\u0161e <strong>zmier\u0148uje z\u00e1paly<\/strong> a podporuje <strong>rast nov\u00fdch mitochondri\u00ed. <\/strong>Existuje nieko\u013eko druhov mas\u00e1\u017ei, ktor\u00e9 pom\u00e1haj\u00fa pri zmiernen\u00ed bolesti svalov. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span> Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0160vedsku mas\u00e1\u017e<\/strong> &#8211; princ\u00edpom tejto mas\u00e1\u017ee je mas\u00edrova\u0165 svaly pomocou pohybov, ktor\u00e9 kop\u00edruj\u00fa cirkul\u00e1ciu krvi v tele. To pom\u00e1ha odplavova\u0165 metabolick\u00e9 odpady z va\u0161ich svalov a z\u00e1rove\u0148 podporuje relax\u00e1ciu \u010di zmiernenie du\u0161evn\u00e9ho a fyzick\u00e9ho stresu. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li><strong>H\u013abkov\u00fa mas\u00e1\u017e<\/strong> &#8211; ide o druh ve\u013emi energickej mas\u00e1\u017ee, ktor\u00e1 sa zameriava na hlb\u0161ie vrstvy svalov a spojivov\u00fdch tkan\u00edv. Tak\u00e1to mas\u00e1\u017e si vy\u017eaduje silnej\u0161ie ruky a stla\u010denia, v\u010faka \u010domu pom\u00e1ha uvo\u013e\u0148ova\u0165 nap\u00e4t\u00e9 svalstvo. Nejde pri nej ani tak o relax\u00e1ciu, ako o skuto\u010dn\u00fa opravu tkan\u00edv. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li><strong>Reflexn\u00fa mas\u00e1\u017e<\/strong> &#8211; pri tejto mas\u00e1\u017ei ide sk\u00f4r o relax\u00e1ciu, ako skuto\u010dn\u00fa lie\u010dbu bolesti svalov. Princ\u00edpom je stl\u00e1\u010danie bodov na tele, ktor\u00e9 s\u00fa prepojen\u00e9 s vn\u00fatorn\u00fdmi org\u00e1nmi. Stimul\u00e1ciou t\u00fdchto bodov sa zvy\u0161uje energia, zvy\u0161uje sa metabolizmus, no najm\u00e4 sa z tela vyplavuj\u00fa endorf\u00edny, \u010do m\u00e1 za n\u00e1sledok dosiahnutie pokojn\u00e9ho a vyrovnan\u00e9ho stavu. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li><strong>\u0160portov\u00fa mas\u00e1\u017e<\/strong> &#8211; z\u00e1kladn\u00e1 mas\u00e1\u017e, ktor\u00e1 je pre profesion\u00e1lnych \u0161portovcov nevyhnutnos\u0165ou. Ide o fyzioterapeutick\u00fa mas\u00e1\u017e, ktor\u00e1 sa zameriava na konkr\u00e9tne typy svalov. Ich stimul\u00e1ciou sa zlep\u0161uje oprava svalov\u00e9ho tkaniva a zvy\u0161uje sa ich pohyblivos\u0165. Z\u00e1rove\u0148 pom\u00e1ha roz\u0161irova\u0165 krvn\u00e9 cievy, \u010do podporuje krvn\u00fd obeh a odstra\u0148ovanie odpadov\u00fdch l\u00e1tok, \u010d\u00edm sa zni\u017euje boles\u0165 a nap\u00e4tie. T\u00fato mas\u00e1\u017e zv\u00e4\u010d\u0161a vykon\u00e1vaj\u00fa \u0161tudovan\u00ed lek\u00e1ri a fyzioterapeuti. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li><strong>Mas\u00e1\u017e pomocou fitness pr\u00edslu\u0161enstva<\/strong> &#8211; mas\u00e1\u017e si m\u00f4\u017eete dopria\u0165 aj vy sami, pomocou \u00fa\u010dinn\u00fdch fitness pom\u00f4cok. Vy\u0161\u0161ie spom\u00ednan\u00e9 mas\u00e1\u017ee by sme mohli zaradi\u0165 do kateg\u00f3rie dlhodobej regener\u00e1cie. Z h\u013eadiska kr\u00e1tkodobej regener\u00e1cie m\u00f4\u017ee by\u0165 skvelou technikou mas\u00e1\u017e pomocou fitness valca, teda <a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foam rollera<\/a>. Ten pom\u00e1ha zlep\u0161ova\u0165 celkov\u00fa pohyblivos\u0165, zvy\u0161uje svalov\u00fd rozsah a uvo\u013e\u0148uje stuhnut\u00e9 kon\u010datiny.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Foam roller pre uvo\u013enenie svalov\" class=\"wp-image-171652\" width=\"843\" height=\"562\" title=\"Foam roller pre uvo\u013enenie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Terapia studenou vodou<\/strong><\/h3>\n\n\n\n<p>Zmierni\u0165 boles\u0165 svalov ponoren\u00edm sa do k\u00fape\u013ea so studenou, ba a\u017e \u013eadovou vodou je <strong>be\u017enou praxou mnoh\u00fdch profesion\u00e1lnych \u0161portovcov.<\/strong> \u013dad \u010di studen\u00e1 voda toti\u017e <strong>zmier\u0148uje pocit bolesti t\u00fdm,<\/strong> \u017ee spoma\u013euje vedenie nervov bolesti do mozgu. To zapr\u00ed\u010din\u00ed, \u017ee boles\u0165 takmer <strong>nec\u00edtite a m\u00f4\u017eete relaxova\u0165.<\/strong> Niektor\u00ed \u0161portovci pou\u017e\u00edvaj\u00fa okrem \u013eadov\u00e9ho k\u00fape\u013ea aj<strong> terapiu kontrastnou vodou <\/strong>(striedanie studenej a teplej vody). T\u00e1 m\u00e1 rovnak\u00fd \u00fa\u010dinok ako terapia studenou vodou. Navy\u0161e, aplikovan\u00edm t\u00fdchto terapi\u00ed <strong>posil\u0148ujete aj imunitn\u00fd syst\u00e9m.<\/strong> Efekt studenej vody na zmiernenie bolesti svalov <strong>preuk\u00e1zali viacer\u00e9 \u0161t\u00fadie. <\/strong>Preuk\u00e1zalo sa, \u017ee <strong>ponorenie do \u013eadovej vody bolo omnoho efekt\u00edvnej\u0161ie<\/strong> pri zmiernen\u00ed svalovky ako <strong>oby\u010dajn\u00e1 studen\u00e1 sprcha.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Jednou z najviac <strong>prehliadan\u00fdch techn\u00edk pre \u00fa\u010dinn\u00fa regener\u00e1ciu<\/strong> a zmiernenie svalovky je stre\u010ding. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span> M\u00f4\u017ee tie\u017e pom\u00f4c\u0165:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zlep\u0161i\u0165 dr\u017eanie tela<\/li><li>zvy\u0161ova\u0165 pru\u017enos\u0165<\/li><li>zni\u017eova\u0165 svalov\u00e9 nap\u00e4tie<\/li><li>zlep\u0161ova\u0165 krvn\u00fd obeh<\/li><li>eliminova\u0165 tvorbu kyseliny mlie\u010dnej<\/li><li>zvy\u0161ova\u0165 v\u00fdkon a silu<\/li><li>zlep\u0161ova\u0165 rozsah pohybu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stre\u010ding pozn\u00e1me <strong>statick\u00fd a dynamick\u00fd.<\/strong> Statick\u00fd stre\u010ding sa s\u00fastre\u010fuje na nap\u00ednanie konkr\u00e9tneho svalu alebo skupiny svalov<strong> bez \u010fal\u0161ieho nutn\u00e9ho pohybu. <\/strong>Vykon\u00e1va sa na konci tr\u00e9ningu, ke\u010f s\u00fa <strong>svaly e\u0161te rozohriate. <\/strong>Naopak dynamick\u00fd stre\u010ding zah\u0155\u0148a <strong>akt\u00edvne pohyby, <\/strong>ktor\u00e9 pom\u00e1haj\u00fa <strong>zahria\u0165 va\u0161e svaly <\/strong>a zv\u00fd\u0161i\u0165 srdcov\u00fd rytmus. Preto sa naj\u010dastej\u0161ie vykon\u00e1va<strong> tesne pred cvi\u010den\u00edm, <\/strong>alebo po cvi\u010den\u00ed, kedy s\u00fa u\u017e <strong>svaly vychladnut\u00e9. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg\" alt=\"Stre\u010ding pre uvo\u013enenie svalov\" class=\"wp-image-171635\" width=\"843\" height=\"662\" title=\"Stre\u010ding pre uvo\u013enenie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-400x314.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1536x1205.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Akt\u00edvna regener\u00e1cia&nbsp;<\/strong><\/h3>\n\n\n\n<p>Akt\u00edvne regenerova\u0165 po tvrdom tr\u00e9ningu znamen\u00e1 zahrn\u00fa\u0165 aj <strong>cvi\u010denie s n\u00edzkou intenzitou. <\/strong>Svaly tak po <strong>ukon\u010den\u00ed tr\u00e9ningu neza\u017eij\u00fa \u0161ok.<\/strong> Doprajete im dostato\u010dn\u00fa pr\u00edpravu na <strong>ukon\u010denie pohybu<\/strong> a vyhnete sa aj <strong>nepr\u00edjemn\u00fdm svalov\u00fdm k\u0155\u010dom,<\/strong> ktor\u00e9 sa na konci tr\u00e9ningov m\u00f4\u017eu objavi\u0165. Akt\u00edvna regener\u00e1cia je dostato\u010dne intenz\u00edvna na to, aby <strong>zv\u00fd\u0161ila srdcov\u00fd rytmus a prietok krvi do svalov\u00e9ho tkaniva, <\/strong>ale nato\u013eko \u013eahk\u00e1, \u017ee <strong>nevyvol\u00e1va \u010fal\u0161iu \u00fanavu,<\/strong> ktor\u00e1 by br\u00e1nila n\u00e1slednej regener\u00e1cii. Akt\u00edvne regenerova\u0165 m\u00f4\u017eete aj v obdob\u00ed <strong>netr\u00e9ningov\u00fdch dn\u00ed,<\/strong> \u010do m\u00f4\u017ee podpori\u0165 lep\u0161ie zotavenie pred <strong>\u010fal\u0161\u00edm intenz\u00edvnym cvi\u010den\u00edm. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[23] <\/span>Vysk\u00fa\u0161ajte do svojho tr\u00e9ningu zaradi\u0165 <strong>\u013eahk\u00e9 cvi\u010denia, <\/strong>ktor\u00e9 udr\u017eia v\u00e1\u0161 <strong>srdcov\u00fd rytmus nad pokojovou frekvenciou, <\/strong>ako s\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>j\u00f3ga<\/li><li>cyklistika<\/li><li>ch\u00f4dza<\/li><li>pl\u00e1vanie<\/li><li>turistika<\/li><li>\u013eahk\u00e9 vzpieranie&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg\" alt=\"Akt\u00edvna regener\u00e1cia \" class=\"wp-image-171788\" width=\"843\" height=\"683\" title=\"Akt\u00edvna regener\u00e1cia \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-400x324.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1536x1245.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-2048x1659.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Inovat\u00edvne technol\u00f3gie<\/strong><\/h3>\n\n\n\n<p>Vo fitness odvetv\u00ed existuje skuto\u010dne \u0161irok\u00e1 \u0161k\u00e1la produktov a pr\u00edslu\u0161enstva, ktor\u00e9 <strong>pom\u00e1haj\u00fa v mnoh\u00fdch oblastiach cvi\u010denia.<\/strong> Zak\u00fapi\u0165 si m\u00f4\u017eete <strong>pr\u00edslu\u0161enstvo na podporu rastu svalov<\/strong> \u010di <strong>pr\u00edstroje na odb\u00faravanie tuku.<\/strong> Ak\u00fd je v\u0161ak <strong>technologick\u00fd posun v oblasti regener\u00e1cie<\/strong> a zmiernenia svalovky? Na trhu n\u00e1jdete viacer\u00e9 <strong>inovat\u00edvne technol\u00f3gie,<\/strong> ktor\u00e9 sa popasuj\u00fa aj s t\u00fdmto probl\u00e9mom: <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kompresn\u00e9 pan\u010duchy<\/strong> &#8211; maj\u00fa sl\u00fa\u017ei\u0165 na podporu krvn\u00e9ho obehu po tr\u00e9ningu a zr\u00fdchlenie doby regener\u00e1cie. Pr\u00edkladom tak\u00fdchto pan\u010d\u00fach s\u00fa kompresn\u00e9 pan\u010duchy NormaTec, od firmy PULSE. Hlavn\u00fdm princ\u00edpom pan\u010d\u00fach je pou\u017ei\u0165 stla\u010den\u00fd vzduch na mas\u00e1\u017e kon\u010dat\u00edn, mobiliz\u00e1ciu tekut\u00edn a zr\u00fdchlenie regener\u00e1cie. Zaru\u010duj\u00fa podobn\u00fd pocit ako pri efekt\u00edvnej \u0161portovej mas\u00e1\u017ei.&nbsp;<\/li><li><strong>Pi\u0161to\u013e HyperVolt <\/strong>&#8211; \u010fal\u0161ie zauj\u00edmav\u00e9 zariadenie, ktor\u00e9 sa pou\u017e\u00edva na podporu regener\u00e1cie svalov. HyperVolt v tvare pi\u0161tole v\u0161ak aplikuje perkus\u00edvnu silu priamo na sval, \u010do vytv\u00e1ra intenz\u00edvny prietok krvi, a ten pom\u00e1ha svalu bezbolestne sa zotavi\u0165. Pou\u017e\u00edva tie\u017e kombin\u00e1ciu frekvencie a amplit\u00fady, ktor\u00e1 br\u00e1ni mozgu sn\u00edma\u0165 sign\u00e1ly bolesti.<\/li><li><strong>Vibruj\u00faci penov\u00fd valec<\/strong> &#8211; upgradovan\u00e1 forma mas\u00e1\u017eneho valca. Jeho princ\u00edp je rovnak\u00fd ako u oby\u010dajn\u00e9ho penov\u00e9ho valca &#8211; zvy\u0161uje pohyblivos\u0165, zmier\u0148uje boles\u0165 svalov a zlep\u0161uje koordin\u00e1ciu. Vibruj\u00faci penov\u00fd valec v\u0161ak zvy\u0161uje r\u00fdchlos\u0165 tohto procesu a efekt\u00edvnej\u0161ie uvo\u013enenie myofasci\u00e1lnych vl\u00e1kien.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcastejsie_myty_o_regeneracii\"><\/span><strong>Naj\u010dastej\u0161ie m\u00fdty o regener\u00e1cii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mus\u00edte pi\u0165 prote\u00edn bezprostredne po tr\u00e9ningu<\/strong> &#8211; existuje mnoho druhov prote\u00ednov a skuto\u010dne nie je d\u00f4le\u017eit\u00e9 pi\u0165 prote\u00edn hne\u010f po tr\u00e9ningu. Siahnu\u0165 m\u00f4\u017eete aj po prote\u00edne s postupn\u00fdm uvo\u013e\u0148ovan\u00edm, ak\u00fdm je kaze\u00edn. Ten sa odpor\u00fa\u010da konzumova\u0165 v \u010dase, ke\u010f viete, \u017ee budete dlh\u0161ie bez jedla alebo a\u017e tesne pred span\u00edm.&nbsp;<\/li><li><strong>Regenerova\u0165 m\u00f4\u017eete aj na gau\u010di<\/strong> &#8211; regener\u00e1cia a oddych od cvi\u010denia neznamen\u00e1, \u017ee by ste mali tento \u010das vyu\u017ei\u0165 na vylihovanie. Va\u0161e svaly sa ni\u010dneroben\u00edm neopravia, pr\u00e1ve naopak, m\u00f4\u017eete im t\u00fdm e\u0161te viac u\u0161kodi\u0165.&nbsp;<\/li><li><strong>Ibuprof\u00e9n pom\u00e1ha pri zotavovan\u00ed po tr\u00e9ningu <\/strong>&#8211; viacero \u013eud\u00ed pri poci\u0165ovan\u00ed svalovky siaha po vo\u013enopredajn\u00fdch liekoch na ut\u00ed\u0161enie bolesti. Tak\u00fdm je aj ibuprof\u00e9n, ktor\u00fd je \u00fa\u010dinn\u00fdm pomocn\u00edkom pri zni\u017eovan\u00ed bolesti hlavy \u010di brucha. \u00c1no, z kr\u00e1tkodob\u00e9ho h\u013eadiska m\u00f4\u017ee \u00eds\u0165 o efekt\u00edvnu pom\u00f4cku, ktor\u00e1 pom\u00f4\u017ee zn\u00ed\u017ei\u0165 aj boles\u0165 svalov. Ak by ste v\u0161ak tieto analgetik\u00e1 u\u017e\u00edvali po takmer ka\u017edom tr\u00e9ningu, m\u00f4\u017eete sa vystavi\u0165 skuto\u010dne z\u00e1va\u017en\u00fdm zdravotn\u00fdm probl\u00e9mom, ako je po\u0161kodenie obli\u010diek \u010di tr\u00e1viaceho traktu. Jedna \u0161t\u00fadia dokonca preuk\u00e1zala, \u017ee ibuprof\u00e9n ako n\u00e1stroj na zmiernenie svalovky eliminoval schopnos\u0165 svalu reagova\u0165 na synt\u00e9zu prote\u00ednov. To malo za n\u00e1sledok spomalenie rastu a adapt\u00e1cie svalov. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg\" alt=\"Naj\u010dastej\u0161ie m\u00fdty o regener\u00e1cii\" class=\"wp-image-171762\" width=\"706\" height=\"594\" title=\"Naj\u010dastej\u0161ie m\u00fdty o regener\u00e1cii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg 941w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min-400x337.jpg 400w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\" \/><\/figure><\/div>\n\n\n\n<p>Ako sme v \u010dl\u00e1nku spomenuli hne\u010f nieko\u013ekokr\u00e1t, <strong>regener\u00e1cia je k\u013e\u00fa\u010dovou zlo\u017ekou ka\u017ed\u00e9ho tr\u00e9ningu. <\/strong>Ak chcete z\u00edska\u0165 dostatok energie pre \u010fal\u0161ie v\u00fdkony v posil\u0148ovni, alebo sa chcete vyhn\u00fa\u0165 svalovke, nemali by ste<strong> spr\u00e1vnu regener\u00e1ciu podce\u0148ova\u0165.<\/strong> Ak\u00e1 forma zotavenia sa rozhodne <strong>nesmie ch\u00fdba\u0165 vo va\u0161om tr\u00e9ningovom pl\u00e1ne? <\/strong>Dajte n\u00e1m vedie\u0165 do koment\u00e1rov, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho podpori\u0165 <strong>zdie\u013ean\u00edm.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Regener\u00e1cia po cvi\u010den\u00ed a intenz\u00edvnom tr\u00e9ningu m\u00e1 obrovsk\u00fd v\u00fdznam pre dosiahnutie va\u0161ich fitness cie\u013eov. Nehovor\u00edme v\u0161ak o d\u0148och vo\u013ena, ktor\u00e9 tr\u00e1vite le\u0148o\u0161en\u00edm pred telev\u00edziou. Regener\u00e1cia je h\u013abkov\u00fd proces, ktor\u00fd si vy\u017eaduje va\u0161e \u00fasilie, \u010das a pevn\u00e9 nervy. Pozrite si, pre\u010do je regener\u00e1cia skuto\u010dne d\u00f4le\u017eit\u00e1, a ak\u00e9 s\u00fa najlep\u0161ie techniky pre jej efekt\u00edvne dosiahnutie. <\/p>\n","protected":false},"author":22,"featured_media":171861,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6132,6114,6097,6062],"filter_section":[],"filter_attribute":[13026],"class_list":{"0":"post-171449","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-regeneracia","9":"tag-strecing","10":"tag-svalovka","11":"tag-trening","12":"filter_attribute-spravna-technika-cvicenia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Spoznajte najlep\u0161ie techniky pre regener\u00e1ciu, zmiernenie svalovky a zn\u00ed\u017eenie \u00fanavy. 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