{"id":179545,"date":"2020-08-14T12:00:00","date_gmt":"2020-08-14T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=179545"},"modified":"2021-03-30T18:56:59","modified_gmt":"2021-03-30T16:56:59","slug":"ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/","title":{"rendered":"Ako pred\u00eds\u0165 zraneniam a bolesti kolena, ramien \u010di chrbta pri 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\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/#Najcastejsie_zranenia_pri_treningu_a_ako_im_predist\" title=\"Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165\">Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165<\/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\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/#Bolest_a_poranenia_krizov\" title=\"Boles\u0165 a poranenia kr\u00ed\u017eov\">Boles\u0165 a poranenia kr\u00ed\u017eov<\/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\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/#Bolest_a_poranenia_ramien\" title=\"Boles\u0165 a poranenia ramien\">Boles\u0165 a poranenia ramien<\/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\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/#Bolest_a_poranenia_kolien\" title=\"Boles\u0165 a poranenia kolien\">Boles\u0165 a poranenia kolien<\/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\/ako-predist-zraneniam-a-bolesti-kolena-ramien-ci-chrbta-pri-treningu\/#Bolest_a_poranenia_laktov\" title=\"Boles\u0165 a poranenia lak\u0165ov\">Boles\u0165 a poranenia lak\u0165ov<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zrani\u0165 sa<strong> po\u010das cvi\u010denia<\/strong> m\u00f4\u017ee ka\u017ed\u00fd, bez rozdielu toho, \u010di<strong> ide o za\u010diato\u010dn\u00edka alebo sk\u00fasen\u00e9ho bodybuildera. <\/strong>Riziko vzniku zranenia v\u0161ak<strong> mo\u017eno eliminova\u0165,<\/strong> ak budete <strong>dodr\u017eiava\u0165 ur\u010dit\u00e9 bezpe\u010dnostn\u00e9 opatrenia. <\/strong>Pre\u010d\u00edtajte si, ak\u00e9 s\u00fa <strong>naj\u010dastej\u0161ie d\u00f4vody vzniku zranen\u00ed, <\/strong>ak\u00e9 <strong>druhy<\/strong> <strong>zranenia <\/strong>na v\u00e1s v posil\u0148ovni \u010d\u00edhaj\u00fa a <strong>ako im \u00faspe\u0161ne pred\u00eds\u0165. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/IGI_0081-min-1124x750.jpg\" alt=\"Ako pred\u00eds\u0165 zraneniam a bolesti kolena, ramien \u010di chrbta pri tr\u00e9ningu?\" class=\"wp-image-179560\" width=\"843\" height=\"563\" title=\"Ako pred\u00eds\u0165 zraneniam a bolesti kolena, ramien \u010di chrbta pri tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Nedodr\u017eujete spr\u00e1vnu techniku cvikov<\/strong><\/h3>\n\n\n\n<p>Zl\u00e1 technika je naj\u010dastej\u0161\u00ed probl\u00e9m, ktor\u00fd <strong>sp\u00f4sobuje nepr\u00edjemne zranenia po\u010das tr\u00e9ningu <\/strong>a preva\u017ene sa t\u00fdka<strong> za\u010d\u00ednaj\u00facich cvi\u010dencov. <\/strong>Nespr\u00e1vnou technikou prevedenia cvikov <strong>ohrozujete najm\u00e4 k\u013aby a \u0161\u013eachy, <\/strong>no sta\u0165 sa v\u00e1m m\u00f4\u017eu aj tak\u00e9 nepr\u00edjemn\u00e9 zranenia, ako <strong>vysko\u010den\u00e1 platni\u010dka \u010di zlomenina kosti.<\/strong> Obzvl\u00e1\u0161\u0165 pozor by ste si mali da\u0165 na <strong>spr\u00e1vne prevedenie cvikov s v\u00e1hami.<\/strong> Strata kontroly nad \u010dinkou toti\u017e <strong>m\u00f4\u017ee ma\u0165 fat\u00e1lne n\u00e1sledky. <\/strong>Navy\u0161e, <strong>nespr\u00e1vnou technikou vyjde cel\u00e1 va\u0161a snaha nazmar<\/strong> a vy <strong>nedosiahnete vyt\u00fa\u017een\u00e9 v\u00fdsledky.<\/strong> Preto je skuto\u010dne d\u00f4le\u017eit\u00e9<strong> na\u0161tudova\u0165 si te\u00f3riu cviku, <\/strong>k\u00fdm sa pust\u00edte do jeho prevedenia. Pri cvi\u010den\u00ed s \u010dinkami <strong>nezabudnite skontrolova\u0165 upevnenie z\u00e1va\u017eia, <\/strong>spr\u00e1vny rozsah pohybu a<strong> minimalizova\u0165 by ste mali aj neprimeran\u00e9 \u0161vihanie s \u010dinkou. <\/strong>V pr\u00edpade, \u017ee so \u0161portom za\u010d\u00ednate, <strong>sk\u00faste rad\u0161ej oslovi\u0165 fitness tr\u00e9nera alebo sk\u00fasen\u00e9ho \u0161portovca, <\/strong>ktor\u00fd v\u00e1m pom\u00f4\u017ee nau\u010di\u0165 sa <strong>cvi\u010di\u0165 spr\u00e1vne.&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\">2. <strong>Pre\u017eeniete to so z\u00e1va\u017e\u00edm<\/strong><\/h3>\n\n\n\n<p>Dv\u00edhanie pr\u00edli\u0161 ve\u013ek\u00fdch v\u00e1h znamen\u00e1 <strong>neprimeran\u00fa z\u00e1\u0165a\u017e pre va\u0161e telo, svaly a celkov\u00fd pohybov\u00fd apar\u00e1t. <\/strong>Ke\u010f s<strong>i osvoj\u00edte spr\u00e1vnu techniku prevedenia cviku <\/strong>nemali by ste zab\u00fada\u0165 na to, \u017ee v za\u010diatkoch by ste to<strong> s v\u00e1hami aj tak nemali preh\u00e1\u0148a\u0165.<\/strong> Rad\u0161ej za\u010dnite z\u013eahka a<strong> postupne si v\u00e1hy prid\u00e1vajte. <\/strong>Ak si toti\u017e na za\u010diatku tr\u00e9ningu <strong>nalo\u017e\u00edte vy\u0161\u0161iu z\u00e1\u0165a\u017e,<\/strong> va\u0161e svaly a k\u013aby za\u017eij\u00fa \u0161ok, \u010do m\u00f4\u017ee vies\u0165 k ich<strong> pre\u0165a\u017eeniu a po\u0161kodeniu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/received_289158735519865-min-1124x749.jpeg\" alt=\"Preh\u00e1\u0148anie so z\u00e1va\u017e\u00edm v posil\u0148ovni m\u00f4\u017ee sp\u00f4sobi\u0165 pre\u0165a\u017eenie svalov\" class=\"wp-image-179586\" width=\"843\" height=\"562\" title=\"Preh\u00e1\u0148anie so z\u00e1va\u017e\u00edm v posil\u0148ovni m\u00f4\u017ee sp\u00f4sobi\u0165 pre\u0165a\u017eenie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/received_289158735519865-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Nerozcvi\u010dujete sa<\/strong><\/h3>\n\n\n\n<p>Aj ke\u010f je <strong>rozcvi\u010dka pred a po tr\u00e9ningu z\u00e1sadn\u00e1,<\/strong> mnoho \u013eud\u00ed ju zo svojho tr\u00e9ningov\u00e9ho pl\u00e1nu vynech\u00e1va. Pritom robia<strong> jednu obrovsk\u00fa chybu. Natiahnutie a zahriatie svalstva s n\u00edzkym odporom<\/strong> pred akouko\u013evek fyzickou aktivitou je<strong> k\u013e\u00fa\u010dov\u00fdm faktorom, ktor\u00fd zabra\u0148uje vzniku zranen\u00ed. <\/strong>Navy\u0161e, v\u010faka rozcvi\u010dke <strong>rozpumpujete svoj krvn\u00fd obeh, podpor\u00edte pohyblivos\u0165 k\u013abov <\/strong>a <strong>priprav\u00edte sa na n\u00e1ro\u010dn\u00fd tr\u00e9ning.<\/strong> Naj\u00fa\u010dinnej\u0161\u00edm kompromisom pri rozcvi\u010dke pred tr\u00e9ningom je <strong>skombinova\u0165 p\u00e1r min\u00fat aer\u00f3bnej aktivity s dynamickou rozcvi\u010dkou.<\/strong> Po tr\u00e9ningu by ste sa naopak mali<strong> zamera\u0165 na statick\u00fd stre\u010ding <\/strong>a <strong>eliminova\u0165 tak vznik svalovice.<\/strong>&nbsp;<\/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\">4. <strong>Nes\u00fastred\u00edte sa<\/strong><\/h3>\n\n\n\n<p>Naj\u00fa\u010dinnej\u0161ou prevenciou pred vznikom zranen\u00ed je<strong> pln\u00e1 a komplexn\u00e1 s\u00fastredenos\u0165.<\/strong> Nikdy by ste <strong>nemali cvi\u010di\u0165 nes\u00fastreden\u00fd <\/strong>alebo sa <strong>po\u010das tr\u00e9ningu rozpty\u013eova\u0165. <\/strong>Na jednej strane tak nebudete <strong>schopn\u00ed naplno prec\u00edti\u0165 ka\u017ed\u00fd nam\u00e1han\u00fd sval,<\/strong> na druhej si tak<strong> \u013eahko m\u00f4\u017eete privodi\u0165 zranenie z nepozornosti.&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=\"Najcastejsie_zranenia_pri_treningu_a_ako_im_predist\"><\/span><strong>Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161eobecne plat\u00ed, \u017ee pri cvi\u010den\u00ed by ste si mali <strong>d\u00e1va\u0165 skuto\u010dne ve\u013ek\u00fd pozor.<\/strong> Zl\u00fdm preveden\u00edm cviku \u010di len <strong>oby\u010dajn\u00fdm po\u0161myknut\u00edm<\/strong> si viete<strong> privodi\u0165 \u013eah\u0161ie, ale i omnoho v\u00e1\u017enej\u0161ie zranenia.<\/strong> Prin\u00e1\u0161ame v\u00e1m preh\u013ead <strong>naj\u010dastej\u0161\u00edch typov zranen\u00ed<\/strong> a tie\u017e<strong> n\u00e1vod ako im pred\u00eds\u0165, <\/strong>ale aj <strong>\u00fa\u010dinn\u00e9 rady pre \u010do najr\u00fdchlej\u0161ie zotavenie<\/strong> a n\u00e1vrat sp\u00e4\u0165 do fitka.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [5]<\/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=\"Bolest_a_poranenia_krizov\"><\/span><strong>Boles\u0165 a poranenia kr\u00ed\u017eov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 \u010di zranenie <strong>dolnej \u010dasti chrbta<\/strong> je naj\u010dastej\u0161ie sp\u00f4soben\u00e1 <strong>pr\u00edli\u0161n\u00fdm nam\u00e1han\u00edm svalov obklopuj\u00facich chrbticu,<\/strong> alebo<strong> neprimeran\u00fdm dv\u00edhan\u00edm z\u00e1va\u017eia v kombin\u00e1cii so zlou technikou pri cvikoch<\/strong> ako s\u00fa <strong>m\u0155tvy \u0165ah alebo vzpieranie.<\/strong> M\u00f4\u017ee v\u00e1s tak postihn\u00fa\u0165<strong> vysko\u010den\u00e1 platni\u010dka, seknutie v kr\u00ed\u017eoch,<\/strong> no t\u00fdm najz\u00e1va\u017enej\u0161\u00edm \u00farazom je <strong>zlomenina chrbtice.<\/strong> Nejde s\u00edce o <strong>be\u017en\u00e9 zranenie,<\/strong> no odborn\u00edci sa u\u017e stretli aj s <strong>tak\u00fdmto n\u00e1sledkom nadmern\u00e9ho nam\u00e1hania kr\u00ed\u017eovej \u010dasti chrbta.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg\" alt=\"Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165\" class=\"wp-image-179625\" width=\"843\" height=\"562\" title=\"Naj\u010dastej\u0161ie zranenia pri tr\u00e9ningu a ako im pred\u00eds\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110148435_3098341050287587_8242416348826845268_o-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm <strong>dlho a \u0165a\u017eko lie\u010dite\u013en\u00fdm probl\u00e9mom<\/strong> je aj <strong>chronick\u00e1 forma stresovej zlomeniny <\/strong>naz\u00fdvanej<em> \u201cspondylolysis\u201d,<\/em> \u010do je v preklade zlomenina niektor\u00e9ho zo stavcov. Nako\u013eko je spodn\u00e1 \u010das\u0165 chrbta <strong>\u00fazko prepojen\u00e1 aj s bedrovou \u010das\u0165ou, <\/strong>jej svalmi, kos\u0165ami a org\u00e1nmi, po\u0161kodenie kr\u00ed\u017eovej oblasti m\u00f4\u017ee sp\u00f4sobi\u0165 aj <strong>sekund\u00e1rne zranenia.<\/strong> Medzi tie najbe\u017enej\u0161ie patria <strong>neschopnos\u0165 pohybova\u0165 nohami<\/strong> alebo <strong>probl\u00e9my s ovl\u00e1dan\u00edm mo\u010dov\u00fdch ciest a mech\u00fara. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg\" alt=\"Boles\u0165 a poranenia kr\u00ed\u017eov\" class=\"wp-image-179547\" width=\"843\" height=\"563\" title=\"Boles\u0165 a poranenia kr\u00ed\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/56521023_2120283028093399_3608187293631774720_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Doba lie\u010denie zranen\u00ed kr\u00ed\u017eovej oblasti je <strong>zhruba mesiac a\u017e dva,<\/strong> samozrejme, v\u0161etko z\u00e1le\u017e\u00ed na <strong>z\u00e1va\u017enosti zranenia. <\/strong>O pr\u00edpadnom \u010dase potrebnom na rehabilit\u00e1ciu by ste sa mali <strong>poradi\u0165 so svoj\u00edm lek\u00e1rom \u010di fyzioterapeutom.<\/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>Rizikov\u00e9 faktory vzniku zranenia kr\u00ed\u017eov<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zl\u00e1 poloha chrbta po\u010das vzpierania<\/li><li>nedostato\u010dn\u00e9 spevnenie chrbtice po\u010das dv\u00edhania \u0165a\u017ek\u00fdch v\u00e1h<\/li><li>nezapojenie cel\u00e9ho jadra pre podporu chrbtice<\/li><li>denn\u00e9 n\u00e1vyky &#8211; hrbenie sa, dlh\u00e9 sedenie za stolom, pr\u00e1ca vy\u017eaduj\u00faca dv\u00edhanie \u0165a\u017ek\u00fdch predmetov<\/li><\/ul>\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><strong>Ako pred\u00eds\u0165 zraneniu dolnej \u010dasti chrbta<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>ak trp\u00edte \u010das\u0165ou boles\u0165ou chrbta, alebo ste u\u017e v minulosti prekonali zranenie chrbta, vyhnite sa rumunsk\u00fdm m\u0155tvym \u0165ahom, drepom a v\u0161etk\u00fdm cvikom, ktor\u00e9 zap\u00e1jaj\u00fa bedrov\u00fa \u010das\u0165&nbsp;<\/li><li>dopl\u0148te hladiny <a href=\"https:\/\/gymbeam.sk\/kolagenove-klbove-vyzivy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolag\u00e9nu<\/a> &#8211; ten sa postar\u00e1 o obnovu po\u0161koden\u00fdch tkan\u00edv. F\u00e1za remodel\u00e1cie zranen\u00e9ho miesta, teda produkcia tvorby kolag\u00e9nu na\u0161im vlastn\u00fdm telom, m\u00f4\u017ee trva\u0165 od 2 a\u017e do 4 mesiacov od vzniku zranenia. Preto je jeho extern\u00e9 dop\u013a\u0148anie ve\u013emi d\u00f4le\u017eit\u00e9. [5]<\/li><li>pri dv\u00edhan\u00ed \u0165a\u017ek\u00fdch v\u00e1h spevnite svoj chrb\u00e1t a brucho <a href=\"https:\/\/gymbeam.sk\/opasky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">opaskami na cvi\u010denie<\/a>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Bolest_a_poranenia_ramien\"><\/span><strong>Boles\u0165 a poranenia ramien<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri <strong>zranen\u00ed ramena v posil\u0148ovni<\/strong> sa naj\u010dastej\u0161ie stret\u00e1vame s t\u00fdmito <strong>troma typmi \u00farazov: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>vyk\u013abenie ramena<\/strong> &#8211; vznik\u00e1 tak, \u017ee doch\u00e1dza k opusteniu hlavice ramennej kosti z k\u013abovej jamky, v ktorej je za norm\u00e1lnych okolnost\u00ed ulo\u017een\u00e1 a pohybuje sa v nej. O\u0161etruje sa okam\u017eit\u00fdm navr\u00e1ten\u00fdm hlavice do k\u013abovej jamky, \u010d\u00edm v\u0161ak probl\u00e9my nekon\u010dia. Tento z\u00e1krok sprev\u00e1dza ve\u013ek\u00e1 boles\u0165, pr\u00edpadne aj opuch dan\u00e9ho miesta. Naj\u010dastej\u0161ie k tomuto zraneniu doch\u00e1dza pri neprimeranom dv\u00edhan\u00ed \u0165a\u017ek\u00fdch z\u00e1va\u017e\u00ed, \u0161vihan\u00edm \u010dinkou \u010di nespr\u00e1vnou technikou prevedenia cviku.&nbsp;<\/li><li><strong>pre\u0165a\u017eenie svalov ramena<\/strong> &#8211; naj\u010dastej\u0161ie je sp\u00f4soben\u00e9 kontinu\u00e1lnym a opakuj\u00facim sa pohybom ramena. Pri cvi\u010den\u00ed ramien by ste preto mali myslie\u0165 na to, aby ste vykon\u00e1vali rad\u0161ej menej cvikov, no viac s\u00e9ri\u00ed, medzi ktor\u00fdmi si doprajete dostato\u010dn\u00fd odpo\u010dinok.&nbsp;<\/li><li><strong>burzit\u00edda<\/strong> &#8211; z\u00e1pal alebo podr\u00e1\u017edenie burzy, teda mazov\u00e9ho va\u010dku naplnen\u00e9ho lubrika\u010dnou tekutinou, nach\u00e1dzaj\u00faceho sa medzi tkanivami, ako s\u00fa kosti, \u0161\u013eachy alebo ko\u017ea. Naj\u010dastej\u0161\u00edm d\u00f4vodom jeho vzniku s\u00fa opakovan\u00e9 pohyby v danej k\u013abovej oblasti. Sp\u00f4sobi\u0165 ju m\u00f4\u017ee aj dv\u00edhanie \u0165a\u017ek\u00fdch predmetov nad hlavu &#8211; pri vzpieran\u00ed alebo cvi\u010den\u00ed s jednoru\u010dkami alebo kettlebelmi. Tento typ zranenia sa vyskytuje aj pri \u00farazoch kolena \u010di lak\u0165ov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/TC301538-min-1124x749.jpg\" alt=\"Boles\u0165 a poranenia ramien\" class=\"wp-image-179599\" width=\"843\" height=\"562\" title=\"Boles\u0165 a poranenia ramien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/TC301538-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rizikov\u00e9 faktory vzniku zranenia ramien<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>dv\u00edhanie pr\u00edli\u0161 \u0165a\u017ek\u00fdch z\u00e1va\u017e\u00ed nad hlavu<\/li><li>syndr\u00f3m n\u00e1razu &#8211; napr\u00edklad pri kontaktn\u00fdch \u0161portoch<\/li><\/ul>\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><strong>Ako pred\u00eds\u0165 zraneniu ramien<\/strong><\/strong><\/h3>\n\n\n\n<p>vykon\u00e1vajte jednoduch\u00e9 cviky na posilnenie rota\u010dnej man\u017eety ramena<\/p>\n\n\n\n<p>dopl\u0148te hladiny kolag\u00e9nu &#8211; ten sa postar\u00e1 o obnovu po\u0161koden\u00fdch tkan\u00edv, najm\u00e4 ak ste si sp\u00f4sobili natiahnutie svalov \u010di vyk\u013abenie ramena. <\/p>\n\n\n\n<p>doprajte si pravideln\u00e9 mas\u00e1\u017ee &#8211; uk\u00e1zalo sa, \u017ee pravideln\u00e1 mas\u00e1\u017e ramien m\u00f4\u017ee zamedzi\u0165 vzniku ich zranen\u00ed.<\/p>\n\n\n\n<p>vysk\u00fa\u0161ajte terapiu \u013eadovou vodou<\/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=\"Bolest_a_poranenia_kolien\"><\/span><strong>Boles\u0165 a poranenia kolien<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 a poranenie kolien m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>nadmern\u00e9 nam\u00e1hanie \u010di nespr\u00e1vna technika cvi\u010denia,<\/strong> ktor\u00e1 <strong>ni\u010d\u00ed k\u013abov\u00fa chrupavku a m\u00e4kk\u00e9 tkaniv\u00e1 kolena.<\/strong> Zranenie si v\u0161ak m\u00f4\u017eete sp\u00f4sobi\u0165 aj <strong>neprimeran\u00fdm trhnut\u00edm kolena,<\/strong> napr\u00edklad <strong>pri aer\u00f3bnych cvi\u010deniach<\/strong> alebo <strong>tvrd\u00fdm dopadom na zem, pri drepoch \u010di v\u00fdpadoch s v\u00fdskokom. <\/strong>Medzi najbe\u017enej\u0161ie zranenia kolena patr\u00ed: <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [8] [9] [10]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>ACL zranenie<\/strong> &#8211; ozna\u010duje trhlinu predn\u00e9ho kr\u00ed\u017eov\u00e9ho v\u00e4zu (ACL), jedn\u00e9ho zo \u0161tyroch v\u00e4zov, ktor\u00e9 sp\u00e1jaj\u00fa holenn\u00fa kos\u0165 so stehennou kos\u0165ou. Zranenie ACL je be\u017en\u00e9 najm\u00e4 u \u013eud\u00ed, ktor\u00ed hraj\u00fa basketbal, futbal alebo in\u00e9 \u0161porty, ktor\u00e9 vy\u017eaduj\u00fa n\u00e1hle zmeny smeru.<\/li><li><strong>natrhnut\u00fd meniskus<\/strong> &#8211; meniskus je tvoren\u00fd gumenou chrupavkou, ktor\u00e1 p\u00f4sob\u00ed ako tlmi\u010d n\u00e1razov medzi holennou a stehennou kos\u0165ou. Akon\u00e1hle v\u0161ak kolenom trhnete alebo prudko zmen\u00edte smer pohybu kolien po\u010das toho, ako na \u0148om nesiete v\u00e1hu, m\u00f4\u017ee d\u00f4js\u0165 k jeho pretrhnutiu.<\/li><li><strong>patel\u00e1rna tendinit\u00edda<\/strong> &#8211; ide o z\u00e1pal patel\u00e1rnej \u0161\u013eachy, ktor\u00e1 sp\u00e1ja \u0161tvorhlav\u00fd sval s holennou kos\u0165ou. Naj\u010dastej\u0161ie vznik\u00e1 u be\u017ecov, ly\u017eiarov, cyklistov a \u0161portovcov, ktor\u00ed pri pohybe sk\u00e1\u010du.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/201911042334853145262300085-min-1124x749.jpg\" alt=\"Boles\u0165 a poranenia kolien\" class=\"wp-image-179573\" width=\"843\" height=\"562\" title=\"Boles\u0165 a poranenia kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/201911042334853145262300085-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong><strong>Rizikov\u00e9 faktory vzniku zranenia kolien<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>n\u00e1hle zmeny pohybu kolena<\/li><li>nam\u00e1hanie kolenn\u00fdch k\u013abov pr\u00edli\u0161 ve\u013ekou z\u00e1\u0165a\u017eou<\/li><li>nespr\u00e1vna poloha kolena pri vzpieran\u00ed<\/li><li>beh s nadmern\u00fdm kr\u00ed\u017een\u00edm chodidiel<\/li><\/ul>\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><strong><strong>Rizikov\u00e9 faktory vzniku zranenia kolien<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p>posilnite bedrov\u00fa \u010das\u0165, ktor\u00e1 kontroluje pohyb n\u00f4h<\/p>\n\n\n\n<p>dopl\u0148te hladiny kolag\u00e9nu<\/p>\n\n\n\n<p>rozcvi\u010dte sa pred tr\u00e9ningom \u010di akouko\u013evek \u0161portovou aktivitou <\/p>\n\n\n\n<p>zamerajte sa na \u00fa\u010dinne cviky pre posilnenie kolien &#8211; drepy, zdv\u00edhanie piat zo zeme v stoji, vyrovn\u00e1vanie n\u00f4h v kolene po\u010das sedenia alebo le\u017eania<\/p>\n\n\n\n<p>pre posilnenie a stabiliz\u00e1ciu kolena pou\u017eite <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenova-bandaz-na-koleno-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">band\u00e1\u017ee na kolen\u00e1<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s po\u010das cvi\u010denia tr\u00e1pi <strong>boles\u0165 \u010di praskanie v kolene, <\/strong>vysk\u00fa\u0161ajte do svojho tr\u00e9ningu zakomponova\u0165 niektor\u00e9 z <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 cvikov, ktor\u00e9 zabr\u00e1nia<\/a><a aria-label=\"  (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a><a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">praskaniu a bolesti kolena<\/a>.<\/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=\"Bolest_a_poranenia_laktov\"><\/span><strong>Boles\u0165 a poranenia lak\u0165ov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 v lak\u0165och sa m\u00f4\u017ee <strong>prejavova\u0165 z r\u00f4znych d\u00f4vodov,<\/strong> no najbe\u017enej\u0161ou pr\u00ed\u010dinou je <strong>nadmern\u00e9 cvi\u010denie, prudk\u00e9 pohyby r\u00fak \u010di dv\u00edhanie neprimeranej v\u00e1hy z\u00e1va\u017eia.<\/strong> Medzi naj\u010dastej\u0161ie zranenie lak\u0165ov sp\u00f4soben\u00e9 cvi\u010den\u00edm patria: <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [11] [12]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>later\u00e1lna epikondylit\u00edda<\/strong> &#8211; je tzv. <em>\u201ctenisov\u00fd lake\u0165\u201d<\/em> alebo po\u0161kodenie vonkaj\u0161ieho k\u013abu lak\u0165a, teda mikrotraumy, konkr\u00e9tne tendin\u00f3zy. Ako u\u017e n\u00e1zov napoved\u00e1, naj\u010dastej\u0161ie sa prejavuje u tenistov, no m\u00f4\u017ee postihn\u00fa\u0165 ka\u017ed\u00e9ho, kto \u010dasto a ne\u00famerne pre\u0165a\u017euje extenzory predlaktia opakovan\u00fdmi pohybmi.&nbsp;<\/li><li><strong>poranenie medi\u00e1lneho kolater\u00e1lneho v\u00e4zu (MCL)<\/strong> &#8211; tzv.<em> \u201co\u0161tep\u00e1rsky lake\u0165\u201d<\/em> je poranenie vn\u00fatornej \u010dasti lak\u0165ov\u00e9ho k\u013abu. Toto po\u0161kodenie sa naj\u010dastej\u0161ie prejavuje pri \u0161portoch, ktor\u00e9 si vy\u017eaduj\u00fa pravideln\u00e9 hody nejak\u00fdmi predmetmi. Typick\u00fdm pr\u00edkladom je vrh gu\u013eou alebo basketbal.&nbsp;<\/li><li><strong>natiahnutie svalov<\/strong> &#8211; vo v\u0161eobecnosti ide o naj\u010dastej\u0161ie sa vyskytuj\u00face zranenia. V pr\u00edpade lak\u0165a by jeho po\u0161kodenie a boles\u0165 mohli sp\u00f4sobi\u0165 svaly, ktor\u00e9 s\u00fa na\u0148 priamo napojen\u00e9, ako je biceps, triceps, extenzory a flexory predlaktia.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/08\/unnamed-4-min-708x1124.jpg\" alt=\"Boles\u0165 a poranenia lak\u0165ov\" class=\"wp-image-179612\" width=\"531\" height=\"843\" title=\"Boles\u0165 a poranenia lak\u0165ov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-708x1124.jpg 708w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-252x400.jpg 252w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-968x1536.jpg 968w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-1290x2048.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-4-min-scaled.jpg 1613w\" sizes=\"auto, (max-width: 531px) 100vw, 531px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rizikov\u00e9 faktory vzniku zranenia lak\u0165ov<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>opakovan\u00fd pohyb, ktor\u00fd nam\u00e1ha lak\u0165ov\u00e9 k\u013aby<\/li><li>pre\u0165a\u017eenie lak\u0165ov\u00fdch k\u013abov pr\u00edli\u0161 ve\u013ekou z\u00e1\u0165a\u017eou<\/li><li>prudk\u00fd \u0161vih r\u00fak pri h\u00e1dzan\u00ed predmetov<\/li><\/ul>\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><strong>Ako pred\u00eds\u0165 zraneniu lak\u0165ov<\/strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pou\u017e\u00edvajte neutr\u00e1lny \u00fachop predmetov<\/li><li>dbajte o dostato\u010dn\u00e9 natiahnutie bicepsu, tricepsu, extenzorov a flexorov predlaktia<\/li><li>doprajte si dostato\u010dn\u00fa rozcvi\u010dku pred cvi\u010den\u00edm \u010di vykon\u00e1van\u00edm akejko\u013evek fyzickej aktivity<\/li><li>vyh\u00fdbajte sa prudk\u00fdm pohybom lak\u0165a<\/li><li>pre stabiliz\u00e1ciu a zafixovanie lak\u0165ov\u00e9ho k\u013abu pou\u017eite <a href=\"https:\/\/gymbeam.sk\/bandaze-na-lakte-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u00e1\u017ee na lakte<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f zranenia naozaj<strong> nie s\u00fa pr\u00edjemnou z\u00e1le\u017eitos\u0165ou,<\/strong> nedovo\u013ete im, aby v\u00e1s z<strong> tr\u00e9ningov\u00e9ho procesu vyradili na dlh\u00fd \u010das. <\/strong>D\u00fafame, \u017ee v\u00e1m n\u00e1\u0161 <strong>sprievodca naj\u010dastej\u0161\u00edmi zraneniami pri tr\u00e9ningu<\/strong> a n\u00e1vod <strong>ako ich eliminova\u0165 <\/strong>skuto\u010dne pomohol. Nie je toti\u017e ni\u010d d\u00f4le\u017eitej\u0161ie, ako va\u0161a <strong>motiv\u00e1cia pokra\u010dova\u0165 \u010falej!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postihlo <strong>niektor\u00e9 zo spomenut\u00fdch zranen\u00ed pri cvi\u010den\u00ed aj v\u00e1s? <\/strong>Ako ste sa s n\u00edm vysporiadali? Pode\u013ete sa o svoje <strong>sk\u00fasenosti v koment\u00e1roch.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s pr\u00ednosom, nezabudnite ho <strong>zdie\u013ea\u0165 <\/strong>medzi svojich priate\u013eov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves &amp; Wrist Wraps\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>Zrani\u0165 sa po\u010das cvi\u010denia m\u00f4\u017ee ka\u017ed\u00fd, bez rozdielu toho, \u010di ide o za\u010diato\u010dn\u00edka alebo sk\u00fasen\u00e9ho bodybuildera. Riziko vzniku zranenia v\u0161ak mo\u017eno eliminova\u0165, ak budete dodr\u017eiava\u0165 ur\u010dit\u00e9 bezpe\u010dnostn\u00e9 opatrenia. Pre\u010d\u00edtajte si, ak\u00e9 s\u00fa naj\u010dastej\u0161ie d\u00f4vody vzniku zranen\u00ed, ak\u00e9 druhy zranenia na v\u00e1s v posil\u0148ovni \u010d\u00edhaj\u00fa a ako im \u00faspe\u0161ne pred\u00eds\u0165.<\/p>\n","protected":false},"author":22,"featured_media":179654,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6153,6144,6062],"filter_section":[],"filter_attribute":[13027,13026,13025],"class_list":{"0":"post-179545","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-klbova-vyziva","9":"tag-klby","10":"tag-trening","11":"filter_attribute-cviky-pri-bolesti","12":"filter_attribute-spravna-technika-cvicenia","13":"filter_attribute-treningove-chyby-a-tipy","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako pred\u00eds\u0165 zraneniam a bolesti kolena, ramien \u010di chrbta pri tr\u00e9ningu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010d\u00edtajte si ako pred\u00eds\u0165 zraneniam chrbta, kolena, ramien \u010di lak\u0165ov po\u010das tr\u00e9ningu. 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