{"id":180967,"date":"2020-08-24T12:00:00","date_gmt":"2020-08-24T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=180967"},"modified":"2021-05-06T09:16:36","modified_gmt":"2021-05-06T07:16:36","slug":"rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/","title":{"rendered":"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie &#8211; s\u00fa naozaj d\u00f4le\u017eit\u00e9?"},"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\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Rozdiel_medzi_strecingom_zahrievanim_a_ochladzovanim\" title=\"Rozdiel medzi stre\u010dingom, zahrievan\u00edm a ochladzovan\u00edm\">Rozdiel medzi stre\u010dingom, zahrievan\u00edm a ochladzovan\u00edm<\/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\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Vyhody_strecingu_a_zahriatia_svalov\" title=\"V\u00fdhody stre\u010dingu a zahriatia svalov\">V\u00fdhody stre\u010dingu a zahriatia svalov<\/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\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Vyhody_ochladzovania\" title=\"V\u00fdhody ochladzovania\">V\u00fdhody ochladzovania<\/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\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Typy_strecingu\" title=\"Typy stre\u010dingu\">Typy stre\u010dingu<\/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\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Ako_na_spravny_a_efektivny_strecing\" title=\"Ako na spr\u00e1vny a efekt\u00edvny stre\u010ding\">Ako na spr\u00e1vny a efekt\u00edvny stre\u010ding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#Typy_strecingu_podla_svalovych_partii\" title=\"Typy stre\u010dingu pod\u013ea svalov\u00fdch parti\u00ed\">Typy stre\u010dingu pod\u013ea svalov\u00fdch parti\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stre\u010ding \u010di rozcvi\u010dka s\u00fa <strong>z\u00e1kladom ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu,<\/strong> na ktor\u00fd sa bohu\u017eia\u013e \u010dasto zab\u00fada. Pritom zohr\u00e1va <strong>skuto\u010dne d\u00f4le\u017eit\u00fa \u00falohu v budovan\u00ed svalov, zmiernen\u00ed svalovice<\/strong> a <strong>eliminuje vznik zranen\u00ed.<\/strong> Pre\u010d\u00edtajte si, ak\u00e9<strong> techniky stre\u010dingu<\/strong> pozn\u00e1me, a ak\u00e9 <strong>benefity v sebe ukr\u00fdvaj\u00fa. <\/strong><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=\"Rozdiel_medzi_strecingom_zahrievanim_a_ochladzovanim\"><\/span><strong>Rozdiel medzi stre\u010dingom, zahrievan\u00edm a ochladzovan\u00edm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozdiel medzi <strong>stre\u010dingom a zahrievan\u00edm<\/strong> pred tr\u00e9ningom spo\u010d\u00edva v ich \u00fa\u010dele. Cie\u013eom stre\u010dingu je <strong>zv\u00fd\u0161enie flexibility a rozsahu k\u013abov.<\/strong> Pri zahrievan\u00ed je v\u0161ak d\u00f4le\u017eit\u00e9 <strong>zv\u00fd\u0161enie teploty tela a prietoku krvi do svalov.<\/strong> Obe tieto techniky sa vykon\u00e1vaj\u00fa zv\u00e4\u010d\u0161a<strong> pred cvi\u010den\u00edm, <\/strong>no stre\u010ding m\u00f4\u017eete robi\u0165 aj po tr\u00e9ningu spolu s<strong> ochladzovan\u00edm.<\/strong> V\u0161etky tieto tri formy cvi\u010denia s\u00fa v\u0161ak <strong>s\u00fa\u010das\u0165ou jedn\u00e9ho komplexu,<\/strong> ktor\u00fdm je<strong> rozcvi\u010dka.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3] [4]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/jeanmarko_DSC03515-898x1124.jpg\" alt=\"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie - s\u00fa naozaj d\u00f4le\u017eit\u00e9?\" title=\"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie - s\u00fa naozaj d\u00f4le\u017eit\u00e9?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Zahrievanie<\/strong><\/h3>\n\n\n\n<p>Zahrievanie pred tr\u00e9ningom je&nbsp;<strong>d\u00f4le\u017eitou prevenciou zranen\u00ed.<\/strong>&nbsp;Spr\u00e1vne zahriatie&nbsp;<strong>revitalizuje kardiovaskul\u00e1rny syst\u00e9m&nbsp;<\/strong>zv\u00fd\u0161en\u00edm teploty tela a prietoku krvi do svalov.&nbsp;[2]&nbsp;Zahrievanie tie\u017e pripravuje va\u0161e svaly na&nbsp;<strong>pre\u0165a\u017eovanie po\u010das tr\u00e9ningu.<\/strong>&nbsp;Ak sa svaly dostato\u010dne zohrej\u00fa po\u010das rozcvi\u010dky,&nbsp;<strong>zv\u00fd\u0161i sa t\u00fdm rozsah pohybu&nbsp;<\/strong>a<strong>&nbsp;zn\u00ed\u017ei sa riziko zranenia<\/strong>&nbsp;po\u010das cvi\u010denia. Pr\u00edkladom dobr\u00e9ho zahrievania s\u00fa<strong>&nbsp;aer\u00f3bne cvi\u010denia,<\/strong>&nbsp;ako cyklistika, ch\u00f4dza alebo jogging, ktor\u00e9 by ste mali vykon\u00e1va\u0165 po dobu najmenej&nbsp;<strong>5 a\u017e 10 min\u00fat.<\/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>Ochladzovanie<\/strong><\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed je va\u0161a <strong>srdcov\u00e1 frekvencia zv\u00fd\u0161en\u00e1 a svaly s\u00fa nap\u00e4t\u00e9.<\/strong> \u00da\u010delom ochladzovania je preto <strong>vr\u00e1ti\u0165 srdcov\u00fd rytmus do norm\u00e1lu<\/strong> a <strong>zabr\u00e1ni\u0165 vzniku svalovice.<\/strong> Pr\u00edkladom ochladzovania po tr\u00e9ningu je napr\u00edklad <strong>r\u00fdchla<\/strong> <strong>ch\u00f4dza s postupn\u00fdm spoma\u013eovan\u00edm.<\/strong> Ochladzovanie je ve\u013emi d\u00f4le\u017eit\u00e9 pre<strong> vytrvalostn\u00fdch \u0161portovcov,<\/strong> ako s\u00fa marat\u00f3nci, preto\u017ee im pom\u00e1ha regulova\u0165 prietok krvi v tele po dlhom vykon\u00e1van\u00ed fyzickej aktivity.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Stre\u010ding, na\u0165ahovanie svalov mo\u017eno vykon\u00e1va\u0165<strong> pred, ale i po tr\u00e9ningu.<\/strong> Jeho hlavn\u00fdm \u00fa\u010delom pred tr\u00e9ningom je <strong>zlep\u0161i\u0165 rozsah v k\u013aboch a zn\u00ed\u017ei\u0165 riziko vzniku zranen\u00ed pri cvi\u010den\u00ed. <\/strong>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete <strong>stre\u010ding cel\u00e9ho tela,<\/strong> alebo sa sta\u010d\u00ed zamera\u0165 na <strong>konkr\u00e9tnu skupinu svalov,<\/strong> ktor\u00fa pl\u00e1nujete n\u00e1sledne precvi\u010dova\u0165. Po tr\u00e9ningu v\u0161ak pln\u00ed stre\u010ding <strong>celkom in\u00fa funkciu<\/strong> a jeho \u00fa\u010delom je <strong>pred\u00eds\u0165 n\u00e1stupu svalovice. <\/strong>Stre\u010ding m\u00f4\u017ee by\u0165 tie\u017e ve\u013emi relaxa\u010dn\u00fd, a to po fyzickej, ale aj psychickej str\u00e1nke.<\/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=\"Vyhody_strecingu_a_zahriatia_svalov\"><\/span><strong>V\u00fdhody stre\u010dingu a zahriatia svalov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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>Zlep\u0161uje v\u00fdkon<\/strong><\/h3>\n\n\n\n<p>Neodmyslite\u013ene <strong>najlep\u0161\u00edm benefitom stre\u010dingu<\/strong> \u010di zahrievania svalov je ich<strong> vplyv na v\u00e1\u0161 v\u00fdkon.<\/strong> Ten pom\u00e1ha zlep\u0161i\u0165 <strong>troma \u00fa\u010dinn\u00fdmi sp\u00f4sobmi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zlep\u0161uje prietok krvi<\/strong> &#8211; zahrievanie \u010di stre\u010ding trvaj\u00faci pribli\u017ene 10 min\u00fat preuk\u00e1zate\u013ene zlep\u0161uje pr\u00fadenie krvi a otv\u00e1ra krvn\u00e9 kapil\u00e1ry, ktor\u00e9 boli spojen\u00e9 so zlep\u0161ovan\u00edm n\u00e1sledn\u00e9ho fyzick\u00e9ho v\u00fdkonu.<\/li><li><strong>Zlep\u0161uje \u010dinnos\u0165 kysl\u00edka<\/strong> &#8211; kysl\u00edk sa do svalov uvo\u013e\u0148uje r\u00fdchlej\u0161ie pri vy\u0161\u0161\u00edch teplot\u00e1ch. Ak si pred tr\u00e9ningom doprajete stre\u010ding, zahrejete t\u00fdm svoje svaly, ktor\u00e9 tak bud\u00fa pripraven\u00e9 poda\u0165 \u010do najlep\u0161\u00ed v\u00fdkon pri tr\u00e9ningu. Ak by ste stre\u010ding vynechali, m\u00f4\u017ee trva\u0165 e\u0161te dlh\u00fa dobu, k\u00fdm sa do svalov po\u010das tr\u00e9ningu uvo\u013en\u00ed kysl\u00edk, \u010do m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na v\u00e1\u0161 v\u00fdkon.<\/li><li><strong>Ur\u00fdch\u013euje svalov\u00e9 kontrakcie <\/strong>&#8211; zahriatie svalov pred tr\u00e9ningom zvy\u0161uje teplotu tela. To m\u00e1 za n\u00e1sledok lep\u0161\u00ed nervov\u00fd prenos a metabolizmus svalov. V\u00fdsledkom je, \u017ee va\u0161e svaly bud\u00fa p\u00f4sobi\u0165 r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie na v\u0161etky podnety po\u010das tr\u00e9ningu aj po \u0148om. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/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\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg\" alt=\"Rozdiel medzi stre\u010dingom, zahrievan\u00edm a ochladzovan\u00edm\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Rozdiel medzi stre\u010dingom, zahrievan\u00edm a ochladzovan\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sl\u00fa\u017ei ako prevencia \u00farazov<\/strong><\/h3>\n\n\n\n<p>Efekt\u00edvnou a d\u00f4slednou rozcvi\u010dkou pred tr\u00e9ningom <strong>uvo\u013e\u0148ujete k\u013aby, zvy\u0161ujete ich rozsah <\/strong>a <strong>zlep\u0161ujete prietok krvi do svalov.<\/strong> V\u0161etky tieto aspekty s\u00fa nesmierne d\u00f4le\u017eit\u00e9 pri <strong>prevencii vzniku zranen\u00ed. <\/strong>\u010c\u00edm viac s\u00fa va\u0161e svaly<strong> stuhnut\u00e9 a neprekrven\u00e9, <\/strong>t\u00fdm je riziko vzniku zranenia po\u010das cvi\u010denia vy\u0161\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg\" alt=\"V\u00fdhody stre\u010dingu a zahriatia svalov\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"V\u00fdhody stre\u010dingu a zahriatia svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Odv\u00e1dza teplo z tela<\/strong><\/h3>\n\n\n\n<p><strong>Aktiv\u00e1cia mechanizmov odv\u00e1dzania tepla z tela<\/strong> prispieva k <strong>\u00fa\u010dinn\u00e9mu ochladzovaniu svalov,<\/strong> \u010do pom\u00e1ha <strong>predch\u00e1dza\u0165 prehriatiu a n\u00e1sledn\u00e9mu <\/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>Tento benefit je d\u00f4le\u017eit\u00fd najm\u00e4 pri <strong>n\u00e1ro\u010dnej aer\u00f3bnej aktivite,<\/strong> ako je beh alebo jazda na bicykli. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/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>Vyrovn\u00e1va produkciu horm\u00f3nov&nbsp;<\/strong><\/h3>\n\n\n\n<p>Telo po\u010das fyzickej aktivity<strong> zvy\u0161uje produkciu r\u00f4znych horm\u00f3nov,<\/strong> vr\u00e1tane<strong> kortizolu a adrenal\u00ednu. <\/strong>Tie s\u00fa priamo zodpovedn\u00e9 za <strong>regul\u00e1ciu tvorby energie a za v\u00e1\u0161 fyzick\u00fd v\u00fdkon.<\/strong> Ak vynech\u00e1te pred tr\u00e9ningom rozcvi\u010dku, m\u00f4\u017ee sa sta\u0165, \u017ee sa tieto horm\u00f3ny <strong>aktivuj\u00fa neskoro a nebud\u00fa ma\u0165 \u017eiadny \u00fa\u010dinok.<\/strong> Naopak,<strong> aktivova\u0165 ich m\u00f4\u017eete u\u017e po\u010das rozcvi\u010dky,<\/strong> \u010d\u00edm telu po\u010das tr\u00e9ningu <strong>poskytnete dostatok energie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16] <\/span>O vplyve horm\u00f3nov na na <strong>rast a regener\u00e1ciu svalovej hmoty<\/strong> sa do\u010d\u00edtate aj v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/aky-ma-vplyv-hormonalna-nerovnovaha-na-svalovu-hmotu-muzov-a-zien\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ak\u00fd m\u00e1 vplyv hormon\u00e1lna nerovnov\u00e1ha na svalov\u00fa hmotu mu\u017eov a \u017eien?<\/a>.&nbsp;<\/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=\"Vyhody_ochladzovania\"><\/span><strong>V\u00fdhody ochladzovania<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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>Podporuje r\u00fdchle zotavenie po tr\u00e9ningu<\/strong><\/h3>\n\n\n\n<p>Po intenz\u00edvnom a nam\u00e1havom tr\u00e9ningu sa v svaloch <strong>nahromad\u00ed kyselina mlie\u010dna.<\/strong> Ide o <strong>organick\u00fa l\u00e1tku,<\/strong> ktor\u00e1 vznik\u00e1 pri<strong> rozklade gluk\u00f3zy v svaloch.<\/strong> V pokojovom stave tela sa tvor\u00ed len v <strong>malom mno\u017estve<\/strong> a transportuje sa do pe\u010dene, kde sa <strong>premie\u0148a op\u00e4\u0165 na gluk\u00f3zu. <\/strong>Po\u010das zv\u00fd\u0161enej fyzickej aktivity sa v\u0161ak tvor\u00ed<strong> v\u00e4\u010d\u0161ie mno\u017estvo gluk\u00f3zy,<\/strong> \u010d\u00edm sa tvor\u00ed aj <strong>vy\u0161\u0161ia hladina kyseliny mlie\u010dnej,<\/strong> ktor\u00fa pe\u010de\u0148 nest\u00edha spracov\u00e1va\u0165. Z toho d\u00f4vodu sa <strong>uklad\u00e1 v svaloch<\/strong> a sp\u00f4sobuje <strong>k\u0155\u010de, boles\u0165 svalov \u010di dokonca svalov\u00fa hor\u00fa\u010dku.<\/strong> Pr\u00e1ve<strong> ochladzovacia f\u00e1za po tr\u00e9ningu<\/strong> m\u00f4\u017ee pom\u00f4c\u0165 procesu <strong>elimin\u00e1cie kyseliny mlie\u010dnej zo svalov.<\/strong> To pom\u00e1ha k <strong>r\u00fdchlej\u0161ej regener\u00e1cii <\/strong>a <strong>zabra\u0148uje vzniku svalovice. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [13]<\/span> Ako \u010fal\u0161\u00edm skvel\u00fdm prostriedkom na <strong>zn\u00ed\u017eenie tvorby kyseliny mlie\u010dnej<\/strong> po\u010das tr\u00e9ningu sa uk\u00e1zala aj suplement\u00e1cia <a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00ednu<\/a>, ktor\u00fd z\u00e1rove\u0148 <strong>z\u00e1sobuje svaly energiou.&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>Zni\u017euje boles\u0165 svalov s oneskoren\u00fdm n\u00e1stupom (DOMS)<\/strong><\/h3>\n\n\n\n<p><strong>Bolestivos\u0165 svalov s oneskoren\u00fdm n\u00e1stupom alebo svalovica, <\/strong>anglicky <em>Delayed Onset Muscle Soreness (DOMS),<\/em> sa zvy\u010dajne za\u010d\u00edna <strong>de\u0148 alebo dva po tr\u00e9ningu.<\/strong> Boles\u0165, ktor\u00fa poci\u0165ujete po\u010das tr\u00e9ningu alebo bezprostredne po \u0148om, je in\u00fd druh bolesti svalov, naz\u00fdvan\u00fd aj <strong>ak\u00fatna svalov\u00e1 boles\u0165.<\/strong> T\u00e1 vznika pr\u00e1ve z vy\u0161\u0161ie spom\u00ednan\u00e9ho d\u00f4vodu <strong>tvorby kyseliny mlie\u010dnej <\/strong>a je sprev\u00e1dzan\u00e1 <strong>boles\u0165ou bezprostredne po tr\u00e9ningu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DOMS m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>ak\u00e9ko\u013evek cvi\u010denie,<\/strong> pri ktorom vznikaj\u00fa<strong> drobn\u00e9 mikroskopick\u00e9 trhliny v svalov\u00fdch vl\u00e1knach. <\/strong>Telo reaguje na toto po\u0161kodenie<strong> zv\u00fd\u0161en\u00edm z\u00e1palu, <\/strong>ktor\u00fd m\u00f4\u017ee vies\u0165 k<strong> oneskoren\u00e9mu n\u00e1stupu bolestivosti svalov.<\/strong> Medzi <strong>pr\u00edznaky DOMS \u010di svalovice,<\/strong> na<strong> <\/strong>ktor\u00e9 si treba d\u00e1va\u0165 pozor, m\u00f4\u017eu patri\u0165:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>na dotyk citliv\u00e9 svaly<\/li><li>zn\u00ed\u017een\u00fd rozsah pohybu kv\u00f4li bolesti a stuhnutosti pri pohybe<\/li><li>opuch postihnut\u00fdch svalov<\/li><li>svalov\u00e1 \u00fanava<\/li><li>kr\u00e1tkodob\u00e1 strata svalovej sily<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy preuk\u00e1zali, \u017ee<strong> \u00fa\u010dinnou prevenciou pred vznikom DOMS<\/strong> je pr\u00e1ve <strong>ochladzovanie po tr\u00e9ningu pomocou rozcvi\u010dky a na\u0165ahovania svalov,<\/strong> alebo mas\u00e1\u017e jednotliv\u00fdch nam\u00e1han\u00fdch svalov\u00fdch parti\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span>Ak sa chcete o svalovici, a o tom, ako jej pred\u00eds\u0165 dozvedie\u0165 e\u0161te viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\"Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie? (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?<\/a><\/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\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg\" alt=\"Stre\u010ding podporuje r\u00fdchle zotavenie po tr\u00e9ningu\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Stre\u010ding podporuje r\u00fdchle zotavenie po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min.jpg 2025w\" 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_strecingu\"><\/span><strong>Typy stre\u010dingu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rovnako ako existuj\u00fa <strong>r\u00f4zne druhy tr\u00e9ningov,<\/strong> jestvuj\u00fa aj <strong>viacer\u00e9 formy stre\u010dingu.<\/strong> Pri rozcvi\u010dovan\u00ed sa m\u00f4\u017eete zamera\u0165 na <strong>statick\u00fd, dynamick\u00fd,<\/strong> ale aj <strong>balistick\u00fd stre\u010ding.<\/strong> Pozrime sa, ak\u00fd je medzi nimi rozdiel. <span style=\"color:#ff6600\" class=\"tadv-color\">[8] [9]<\/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>Statick\u00fd stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Ide o <strong>najbe\u017enej\u0161\u00ed typ stre\u010dingu.<\/strong> Jeho technika spo\u010d\u00edva v <strong>nap\u00ednan\u00ed svalu, alebo skupiny svalov,<\/strong> do jeho <strong>najvzdialenej\u0161ieho bodu <\/strong>a n\u00e1slednom<strong> udr\u017eiavan\u00ed tejto poz\u00edcie.<\/strong> Tento druh stre\u010dingu je pova\u017eovan\u00fd za <strong>najbezpe\u010dnej\u0161\u00ed sp\u00f4sob na\u0165ahovania svalstva.<\/strong> Poskytuje toti\u017e svalom a spojivov\u00fdm tkaniv\u00e1m<strong> dostatok \u010dasu na uvo\u013enenie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Statick\u00fd stre\u010ding sa zv\u00e4\u010d\u0161a <strong>vykon\u00e1va pred silov\u00fdm tr\u00e9ningom, <\/strong>a to na\u0165ahovan\u00edm svalov, ktor\u00e9 sa chyst\u00e1te cvi\u010di\u0165. Mnoh\u00ed odborn\u00edci v\u0161ak pova\u017euj\u00fa <strong>tento typ stre\u010dingu za ove\u013ea menej efekt\u00edvny ako dynamick\u00fd stre\u010ding,<\/strong> nako\u013eko pri dynamickej rozcvi\u010dke sa v\u00fdraznej\u0161ie<strong> zvy\u0161uje rozsah pohybu.&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>Dynamick\u00fd stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Na rozdiel od statick\u00e9ho stre\u010dingu je dynamick\u00fd stre\u010ding <strong>ob\u013e\u00faben\u00fdm sp\u00f4sobom zahriatia svalov pred aer\u00f3bnym cvi\u010den\u00edm. <\/strong>Dynamick\u00e1 rozcvi\u010dka spo\u010d\u00edva v <strong>maxim\u00e1lnom zahriat\u00ed svalov,<\/strong> a to <strong>opakovan\u00edm pohybu nieko\u013ekokr\u00e1t za sebou. <\/strong>\u00da\u010delom dynamick\u00e9ho stre\u010dingu je teda <strong>zlep\u0161i\u0165 flexibilitu<\/strong> pred vykon\u00e1van\u00edm ak\u00e9hoko\u013evek \u0161portu, behu, cyklistiky \u010di inej aer\u00f3bnej \u010dinnosti. Pr\u00edkladom dynamick\u00e9ho stre\u010dingu je napr\u00edklad \u0161print\u00e9r, ktor\u00fd rob\u00ed pred behom <strong>prehnane dlh\u00e9 kroky,<\/strong> aby si nastavil<strong> maxim\u00e1lny rozsah pohybu <\/strong>na nadch\u00e1dzaj\u00faci v\u00fdkon.<\/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\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg\" alt=\"Typy stre\u010dingu\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Typy stre\u010dingu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Balistick\u00fd stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Mnoho cvi\u010dencov si tento typ stre\u010dingu <strong>zamie\u0148a za dynamick\u00fd stre\u010ding. <\/strong>Existuje v\u0161ak medzi nimi <strong>v\u00fdrazn\u00fd rozdiel.<\/strong> Z\u00e1klad dynamickej rozcvi\u010dky tvoria<strong> pravideln\u00e9 opakovan\u00e9 a \u00famyselne koordinovan\u00e9 pohyby. <\/strong>Pri balistickom stre\u010dingu sa v\u0161ak pou\u017e\u00edvaj\u00fa <strong>nepravideln\u00e9, trhan\u00e9, zv\u00e4\u010d\u0161a aer\u00f3bne pohyby,<\/strong> ako je intenz\u00edvne sk\u00e1kanie \u010di \u0161print. Z\u00e1rove\u0148 by sa pri balistickom stre\u010dingu mala prekro\u010di\u0165 hranica <strong>maxim\u00e1lneho rozsahu pohybu.<\/strong> Je v\u0161ak d\u00f4le\u017eit\u00e9 podotkn\u00fa\u0165, \u017ee tento druh stre\u010dingu je<strong> n\u00e1chylnej\u0161\u00ed na vznik zranen\u00ed <\/strong>a vykon\u00e1va\u0165 by ho mali len sk\u00fasen\u00ed \u0161portovci.&nbsp;&nbsp;&nbsp;&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\"><strong>Pas\u00edvny stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Pod\u013ea <strong>druhu p\u00f4sobiacej sily<\/strong> mo\u017eno stre\u010ding rozdeli\u0165 na <strong>pas\u00edvny a akt\u00edvny.<\/strong> Pas\u00edvny stre\u010ding nast\u00e1va vtedy, ak k <strong>dosiahnutiu maxim\u00e1lneho bodu rozsahu pom\u00e1ha vonkaj\u0161ia sila.<\/strong> T\u00e1 m\u00f4\u017ee pr\u00eds\u0165 prostredn\u00edctvom <strong>gravit\u00e1cie, inej osoby <\/strong>alebo<strong> nap\u00ednacieho zariadenia, <\/strong>ako s\u00fa<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>posil\u0148ovacie gumy<\/strong><\/a><strong> <\/strong>alebo<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/zavesne-posilnovacie-systemy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1vesn\u00e9 posil\u0148ovacie syst\u00e9my<\/strong><\/a><strong>.<\/strong> Pointou je, \u017ee sval, ktor\u00fd chcete natiahnu\u0165, nie je <strong>prim\u00e1rne nam\u00e1han\u00fd<\/strong> a vy tak pri stre\u010dingu m\u00f4\u017eete aj relaxova\u0165. Pas\u00edvny stre\u010ding je mimoriadne <strong>efekt\u00edvny pri zmier\u0148ovan\u00ed k\u0155\u010dov v svaloch,<\/strong> ktor\u00e9 sa lie\u010dia zo zranen\u00ed.<\/p>\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<h3 class=\"wp-block-heading\"><strong>Akt\u00edvny stre\u010ding<\/strong><\/h3>\n\n\n\n<p>Akt\u00edvny stre\u010ding je charakteristick\u00fd t\u00fdm, \u017ee na <strong>udr\u017eanie stre\u010dingovej poz\u00edcie pou\u017e\u00edvate vlastn\u00fa silu.<\/strong> Ide teda o opak pas\u00edvneho stre\u010dingu. Pr\u00edkladom je <strong>dv\u00edhanie nohy zo zeme v \u013eahu, <\/strong>pri\u010dom na jej udr\u017eanie vo vzduchu<strong> vyu\u017e\u00edvate len silu n\u00f4h. <\/strong>Pri pas\u00edvnom stre\u010dingu by ste na udr\u017eanie nohy vo vzduchu vyu\u017eili<strong> napr\u00edklad podopieranie r\u00fak. <\/strong>Akt\u00edvny stre\u010ding je preto <strong>ove\u013ea nam\u00e1havej\u0161\u00ed, <\/strong>no pri budovan\u00ed svalov a flexibility<strong> efekt\u00edvnej\u0161\u00ed.&nbsp;&nbsp;<\/strong><\/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\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Ako na spr\u00e1vny a efekt\u00edvny stre\u010ding\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"Ako na spr\u00e1vny a efekt\u00edvny stre\u010ding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\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>Myofasci\u00e1lne uvo\u013enenie<\/strong><\/h3>\n\n\n\n<p>K tomuto druhu stre\u010dingu sa vyu\u017e\u00edva <a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017eny valec<\/a> alebo in\u00e9 mas\u00e1\u017ene zariadenie. Jeho aplik\u00e1cia na svaly <strong>uvo\u013e\u0148uje myofasci\u00e1lne nap\u00e4tie<\/strong> a <strong>zlep\u0161uje flexibilitu vo fasci\u00e1ch.<\/strong> Fascia je <strong>\u0161pecializovan\u00fd syst\u00e9m spojivov\u00e9ho tkaniva,<\/strong> ktor\u00fd <strong>zjednocuje cel\u00e9 telo.<\/strong> Ovplyv\u0148uje <strong>kosti, svaly, k\u013aby, nervy<\/strong> a nach\u00e1dza sa aj v <strong>mozgu a mieche.<\/strong> Preto je d\u00f4le\u017eit\u00e9 dba\u0165 o <strong>fasci\u00e1lny syst\u00e9m a pravidelne ho stimulova\u0165. <\/strong>Nap\u00e4tie na jednom fasci\u00e1lnom mieste toti\u017e <strong>ovplyv\u0148uje aj vzdialenej\u0161ie miesta, <\/strong>nako\u013eko ide o \u00fazko prepojen\u00fd syst\u00e9m. Ak preto c\u00edtite <strong>nap\u00e4tie v l\u00fdtku,<\/strong> verte, \u017ee sa t\u00e1to tenzia <strong>nenach\u00e1dza len v l\u00fdtku, <\/strong>ale je aj v <strong>in\u00fdch \u010dastiach tela. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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=\"Ako_na_spravny_a_efektivny_strecing\"><\/span><strong>Ako na spr\u00e1vny a efekt\u00edvny stre\u010ding<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Doba trvania stre\u010dingu<\/strong> &#8211; viacer\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee na\u0165ahovanie \u010di ochladzovanie jednej svalovej partie by malo trva\u0165 pribli\u017ene 30 a\u017e 60 sek\u00fand.<span style=\"color:#ff6600\" class=\"tadv-color\"> [15]&nbsp;<\/span><\/li><li><strong>Po\u010det opakovan\u00ed <\/strong>&#8211; z\u00e1le\u017e\u00ed od viacer\u00fdch faktorov, ako je va\u0161a fyzick\u00e1 kond\u00edcia, vek \u010di pohlavie. Plat\u00ed v\u0161ak, \u017ee by ste to so stre\u010dingom nemali preh\u00e1\u0148a\u0165 a dopria\u0165 si to\u013eko opakovan\u00ed, ko\u013eko zvl\u00e1dnete. D\u00f4le\u017eit\u00e9 je po\u010d\u00fava\u0165 svoje telo.<\/li><li><strong>D\u00fdchanie<\/strong> &#8211; to v\u00e1m pom\u00f4\u017ee spr\u00e1vne sa uvo\u013eni\u0165. Pred natiahnut\u00edm svalu by ste sa mali pomaly nad\u00fdchnu\u0165 a po\u010das jeho na\u0165ahovania pomaly vyd\u00fdchnu\u0165. V\u00fddych by nemal by\u0165 s\u00edlen\u00fd, ale prirodzen\u00fd.<\/li><li><strong>Kedy vykon\u00e1va\u0165 stre\u010ding<\/strong> &#8211; ak chcete dosiahnu\u0165 optim\u00e1lne v\u00fdsledky a pred\u00eds\u0165 zraneniu, stre\u010ding, zahriate svalov a ich ochladzovanie by malo by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu.&nbsp;<\/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=\"Typy_strecingu_podla_svalovych_partii\"><\/span><strong>Typy stre\u010dingu pod\u013ea svalov\u00fdch parti\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Te\u00f3riu stre\u010dingu a zahriatia svalov<\/strong> ste u\u017e pochopili, je \u010das <strong>pusti\u0165 sa do cvi\u010denia.<\/strong> Ako by mal tak\u00fd <strong>stre\u010ding vyzera\u0165? <\/strong>V\u0161etko z\u00e1le\u017e\u00ed od toho, <strong>ak\u00fa partiu sa rozhodnete cvi\u010di\u0165. <\/strong>Optim\u00e1lne je v\u0161ak <strong>zamera\u0165 sa na stre\u010ding cel\u00e9ho tela. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11] [12]<\/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 cel\u00e9ho tela<\/strong><\/h3>\n\n\n\n<p>V\u00fdhodou stre\u010dingu cel\u00e9ho tela je, \u017ee nech sa <strong>chyst\u00e1te na ak\u00fdko\u013evek tr\u00e9ning,<\/strong> ka\u017ed\u00fd sval<strong> <\/strong>bude <strong>poriadne natiahnut\u00fd.<\/strong> Z\u00e1kladom je<strong> za\u010d\u00edna\u0165 st\u00e1le od hlavy a postupne smerova\u0165 a\u017e ku chodidl\u00e1m,<\/strong> pri\u010dom neopominiete \u017eiadnu svalov\u00fa partiu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">Pr\u00edklad <strong>spr\u00e1vneho stre\u010dingu cel\u00e9ho tela pred tr\u00e9ningom<\/strong> si m\u00f4\u017eete pozrie\u0165 aj vo videu: <\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"STRETCHING &amp; MOBILITA P\u0158ED TR\u00c9NINKEM\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/fGmYYk-UVHo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\">Alebo si rovno vysk\u00fa\u0161ajte tr\u00e9ning mobility a cviky s foam rollerom s Jakubom En\u017elom:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"GymBeam Team HomeWorkout l Mobilita p\u0159ed tr\u00e9ninkem + Foam Roller l Jakub En\u017el\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/dy_-FF_qIX8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stre\u010ding jednotliv\u00fdch svalov\u00fdch parti\u00ed<\/strong><\/h3>\n\n\n\n<p>\u010coraz popul\u00e1rnej\u0161ou technikou, a to najm\u00e4 u kulturistov \u010di milovn\u00edkov posil\u0148ovania, je <strong>zamera\u0165 stre\u010ding len na ur\u010dit\u00e9 svalov\u00e9 partie.<\/strong> Konkr\u00e9tne na tie, ktor\u00e9 sa <strong>po stre\u010dingu chyst\u00e1te nam\u00e1ha\u0165.<\/strong> Pozrite sa teda na to, ako by malo <strong>vyzera\u0165 natiahnutie svalov jednotliv\u00fdch \u010dast\u00ed tela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding zameran\u00fd na jednotliv\u00e9 svalov\u00e9 partie &#8211; ramen\u00e1, z\u00e1p\u00e4stia, bedr\u00e1 a \u010dlenky:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MOBILITA &amp; STRETCHING | Ramena, ky\u010dle, z\u00e1p\u011bst\u00ed, bedra, kotn\u00edky\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/vxBE55D-qPg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Chodidl\u00e1 a \u010dlenky<\/strong> &#8211; mnoho \u0161portovcov, najm\u00e4 kulturistov, zab\u00fada na precvi\u010denie tejto svalovej partie. Pritom ide o <strong>svaly priamo prepojen\u00e9 so svalmi l\u00fdtka <\/strong>\u010di hamstringami. Pou\u017e\u00edvaj\u00fa sa najm\u00e4 pri behu, cyklistike, ale aj silovom tr\u00e9ningu po\u010das vykon\u00e1vania m\u0155tveho \u0165ahu. Ak teda chodidl\u00e1 a \u010dlenky poriadne nenatiahnete, m\u00f4\u017eete si sp\u00f4sobi\u0165 nepr\u00edjemn\u00e9 zranenia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na chodidl\u00e1 a \u010dlenky: <\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top 3 Stretches for General Foot Pain\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/AXSj_5pBAKw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Sprained Ankle Stretches &amp; Exercises - Ask Doctor Jo\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3JJayVC0-20?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>L\u00fdtka<\/strong> &#8211; svaly l\u00fdtka s\u00fa tie\u017e mnohokr\u00e1t <strong>podce\u0148ovan\u00e9 po\u010das rozcvi\u010dky.<\/strong> Pritom pr\u00e1ve v l\u00fdtku vznik\u00e1 najviac svalov\u00fdch k\u0155\u010dov pri cvi\u010den\u00ed. Skvel\u00fdm cvikom po\u010das rozcvi\u010dky je <strong>natiahnutie l\u00fdtka v stoji oproti stene.<\/strong> Postavte sa preto tv\u00e1rou k stene, pravou nohou vykro\u010dte vpred a \u013eav\u00fa nechajte vystret\u00fa vzadu tak, aby ste boli v miernom predklone. P\u00e4tu zadnej vystretej nohy tla\u010dte smerom k zemi, a\u017e k\u00fdm nec\u00edtite, ako sa v\u00e1m na\u0165ahuje l\u00fdtko. Samozrejme, cvikov na svaly l\u00fdtka je ove\u013ea viac, preto si m\u00f4\u017eete svoju rozcvi\u010dku v\u017edy o\u017eivi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na l\u00fdtka:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best 10 min Stretch to Slim Your Calves!  \u25c6 Emi \u25c6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/khRGODISnNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Stehn\u00e1 &#8211; <\/strong>tu je potrebn\u00e9 zamera\u0165 sa na stre\u010ding <strong>predn\u00fdch a zadn\u00fdch stehenn\u00fdch svalov. <\/strong>Pri natiahnut\u00ed predn\u00fdch svalov stehna je \u00fa\u010dinn\u00fd cvik<em> <\/em><strong>\u201cpr\u00ed\u0165ahy nohy v stoji\u201d<\/strong><em>.<\/em> Postavte sa oboma nohami na zem a jednu nohu pokr\u010dte tak, aby sa v\u00e1m p\u00e4ta dotkla sedac\u00edch svalov. N\u00e1sledne si p\u00e4tu uchopte rukami a vydr\u017ete v tejto polohe aspo\u0148 30 sek\u00fand. Po\u010das tohto cviku by ste mali c\u00edti\u0165, ako sa v\u00e1m <strong>na\u0165ahuj\u00fa predn\u00e9 stehenn\u00e9 svaly.<\/strong> Naopak, ak chcete precvi\u010di\u0165 zadn\u00e9 stehenn\u00e9 svaly alebo hamstringy, mus\u00edte sa zamera\u0165 na in\u00fd druh cvikov. Posa\u010fte sa rovn\u00fdmi nohami na zem. Chrb\u00e1t udr\u017eujte rovno a prstami na ruk\u00e1ch sa sna\u017ete dotkn\u00fa\u0165 prstov na noh\u00e1ch. Nikdy v\u0161ak pri tomto cviku nekr\u010dte nohy v kolen\u00e1ch, inak bude ne\u00fa\u010dinn\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na stehn\u00e1:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iN3sHkni1gI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Chrb\u00e1t<\/strong> &#8211; pri rozcvi\u010dke chrbta je potrebn\u00e9 za\u010da\u0165 s na\u0165ahovan\u00edm kr\u010dnej chrbtice. Pr\u00e1ve t\u00e1 sa zap\u00e1ja pri mnoh\u00fdch, \u010di u\u017e kardio alebo silov\u00fdch cvikoch. Z\u00e1kladn\u00fdm typom rozcvi\u010dky s\u00fa <strong>\u00faklony hlavy<\/strong> smerom dopredu, dozadu, v\u013eavo a vpravo. Po precvi\u010den\u00ed kr\u010dnej chrbtice prejdete smerom nadol, k bedrovej \u010dasti, ktor\u00fa <strong>natiahnete predklonom a \u00faklonom<\/strong> cel\u00e9ho tela. Pri precvi\u010dovan\u00ed krku, kr\u010dnej chrbtice, ale aj spodnej \u010dasti chrbta m\u00f4\u017eete vyu\u017ei\u0165 aj polohy z jogy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na chrb\u00e1t:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Fix \u201cLow Back\u201d Pain (INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DWmGArQBtFI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga for Neck and Shoulder Relief - Yoga With Adriene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SedzswEwpPw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Ramen\u00e1, tricepsy a bicepsy<\/strong> &#8211; z\u00e1kladom cviku na stre\u010ding ramien je predpa\u017ei\u0165 jednu ruku, pokr\u010di\u0165 ju v lakti a umiestni\u0165 za hlavu, pri\u010dom si ju pridr\u017eiavate druhou rukou. Samozrejme ide o jeden z naj\u013eah\u0161\u00edch cvikov, ak v\u00e1s ale v posil\u0148ovni \u010dak\u00e1 nam\u00e1hav\u00e9 cvi\u010denie ramien, mali by ste sa zamera\u0165 na <strong>komplexnej\u0161iu rozcvi\u010dku.<\/strong> Rovnako je to aj v pr\u00edpade tricepsov a bicepsov, ktor\u00fdm by ste mali pri stre\u010dingu venova\u0165 samostatn\u00fd \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na ramen\u00e1:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Shoulder Stretch to Fix Your Shoulders (GET DEEP!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J9yRiOeVvIM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na biceps:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Biceps (FEEL IT INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_e1hQUxTAHc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Stre\u010ding na triceps:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Triceps (AND HOW NOT TO!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yAvpW_zKJmI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Rozpis tr\u00e9ningov\u00e9ho pl\u00e1nu v krokoch:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>zahriatie svalov kr\u00e1tkou aer\u00f3bnou aktivitou<\/li><li>stre\u010ding cel\u00e9ho tela, pr\u00edpadne vybranej skupiny svalov<\/li><li>samotn\u00fd tr\u00e9ning<\/li><li>stre\u010ding cel\u00e9ho tela po tr\u00e9ningu<\/li><li>ochladzovanie<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezab\u00fadajte v\u0161ak, \u017ee <strong>\u017eiadne v\u00fdsledky sa nedostavia bez spr\u00e1vneho prevedenia jednotliv\u00fdch cvikov.<\/strong> Ak sa teda rozhodnete stre\u010ding a rozcvi\u010dku zaradi\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu, \u010do by ste ur\u010dite mali, poriadne si <strong>pre\u0161tudujte spr\u00e1vnu techniku cvikov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee sme v\u00e1m o <strong>stre\u010dingu, zahriat\u00ed a ochladzovan\u00ed svalov<\/strong> poskytli v\u0161etky d\u00f4le\u017eit\u00e9 inform\u00e1cie. <strong>Zara\u010fujete rozcvi\u010dku do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu?<\/strong> Pode\u013ete sa o svoje sk\u00fasenosti v koment\u00e1roch, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil nezabudnite ho <strong>zdie\u013ea\u0165<\/strong> <strong>\u010falej.<\/strong>&nbsp;<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Stre\u010ding \u010di rozcvi\u010dka s\u00fa z\u00e1kladom ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu, na ktor\u00fd sa bohu\u017eia\u013e \u010dasto zab\u00fada. Pritom zohr\u00e1va skuto\u010dne d\u00f4le\u017eit\u00fa \u00falohu v budovan\u00ed svalov, zmiernen\u00ed svalovice a eliminuje vznik zranen\u00ed. Pre\u010d\u00edtajte si, ak\u00e9 techniky stre\u010dingu pozn\u00e1me, a ak\u00e9 benefity v sebe ukr\u00fdvaj\u00fa.<\/p>\n","protected":false},"author":22,"featured_media":181336,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6132,6113,6114,6062],"filter_section":[],"filter_attribute":[13026,13025],"class_list":{"0":"post-180967","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-rozcvicka","10":"tag-strecing","11":"tag-trening","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>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie - s\u00fa naozaj d\u00f4le\u017eit\u00e9? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010do zaradi\u0165 stre\u010ding a rozcvi\u010dku do tr\u00e9ningov\u00e9ho pl\u00e1nu? Pre\u010d\u00edtajte si, ako \u00fa\u010dinne pred\u00eds\u0165 bolesti svalov a vzniku zranen\u00ed pomocou natiahnutia svalov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie - s\u00fa naozaj d\u00f4le\u017eit\u00e9? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pre\u010do zaradi\u0165 stre\u010ding a rozcvi\u010dku do tr\u00e9ningov\u00e9ho pl\u00e1nu? Pre\u010d\u00edtajte si, ako \u00fa\u010dinne pred\u00eds\u0165 bolesti svalov a vzniku zranen\u00ed pomocou natiahnutia svalov.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-24T10:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-06T07:16:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie &#8211; s\u00fa naozaj d\u00f4le\u017eit\u00e9?\",\"datePublished\":\"2020-08-24T10:00:00+00:00\",\"dateModified\":\"2021-05-06T07:16:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\"},\"wordCount\":3209,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\",\"keywords\":[\"regener\u00e1cia\",\"rozcvi\u010dka\",\"stre\u010ding\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\",\"name\":\"Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie - s\u00fa naozaj d\u00f4le\u017eit\u00e9? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\",\"datePublished\":\"2020-08-24T10:00:00+00:00\",\"dateModified\":\"2021-05-06T07:16:36+00:00\",\"description\":\"Pre\u010do zaradi\u0165 stre\u010ding a rozcvi\u010dku do tr\u00e9ningov\u00e9ho pl\u00e1nu? 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