{"id":211731,"date":"2021-01-20T12:22:18","date_gmt":"2021-01-20T11:22:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=211731"},"modified":"2021-11-16T09:40:33","modified_gmt":"2021-11-16T08:40:33","slug":"jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/","title":{"rendered":"Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a cvi\u010den\u00ed, a pro\u010d je to d\u016fle\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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Jak_funguje_dychani_pri_cviceni\" title=\"Jak funguje d\u00fdch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed?\">Jak funguje d\u00fdch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed?<\/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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Cviceni_a_dychaci_system\" title=\"Cvi\u010den\u00ed a d\u00fdchac\u00ed syst\u00e9m\">Cvi\u010den\u00ed a d\u00fdchac\u00ed syst\u00e9m<\/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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Vyuzivate_branici_Meli_byste\" title=\"Vyu\u017e\u00edv\u00e1te br\u00e1nici? M\u011bli byste!\">Vyu\u017e\u00edv\u00e1te br\u00e1nici? M\u011bli byste!<\/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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Co_je_VO%E2%82%82_Max_a_jakou_hraje_roli\" title=\"Co je VO\u2082 Max a jakou hraje roli?\">Co je VO\u2082 Max a jakou hraje roli?<\/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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Vdechovat_vzduch_nosem_a_vydechovat_usty\" title=\"Vdechovat vzduch nosem a vydechovat \u00fasty?\">Vdechovat vzduch nosem a vydechovat \u00fasty?<\/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.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Jak_dychat_pri_cviceni\" title=\"Jak d\u00fdchat p\u0159i cvi\u010den\u00ed?\">Jak d\u00fdchat p\u0159i cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#1_Aerobni_aktivitybeh\" title=\"1. Aerobn\u00ed aktivity\/b\u011bh\">1. Aerobn\u00ed aktivity\/b\u011bh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#2_Silovy_trenink\" title=\"2. Silov\u00fd tr\u00e9nink\">2. Silov\u00fd tr\u00e9nink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#3_Jogastrecink\" title=\"3. J\u00f3ga\/stre\u010dink\">3. J\u00f3ga\/stre\u010dink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#4_Vysoce_intenzivni_intervalovy_treninkHIIT\" title=\"4. Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\/HIIT\">4. Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\/HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/#Co_si_zapamatovat\" title=\"Co si zapamatovat?\">Co si zapamatovat?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ka\u017ed\u00fd den ud\u011bl\u00e1me v pr\u016fm\u011bru okolo <strong>20 000 n\u00e1dech\u016f a v\u00fddech\u016f.<\/strong> Pokud pat\u0159\u00edte mezi aktivn\u00ed lidi, je dost mo\u017en\u00e9, \u017ee toto \u010d\u00edslo bude atakovat hranici <strong>a\u017e 50 000.<\/strong> V p\u0159epo\u010dtu jsou to tis\u00edcovky litr\u016f vzduchu, kter\u00e9 projdou ka\u017ed\u00fdch 24 hodin na\u0161imi pl\u00edcemi. I v dob\u011b, kdy \u010dtete tyto \u0159\u00e1dky, va\u0161e pl\u00edce usilovn\u011b pracuj\u00ed, aby z va\u0161eho t\u011bla vyznali<strong> a\u017e 70 % t\u011blesn\u00e9ho odpadu<\/strong> ve form\u011b plyn\u016f, jako je oxid uhli\u010dit\u00fd. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00ed\u010d t\u011bmto fascinuj\u00edc\u00edm \u010d\u00edsl\u016fm<strong> lid\u00e9 \u010dasto p\u0159i cvi\u010den\u00ed nev\u011bdomky ignoruj\u00ed spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed.<\/strong> V\u011bt\u0161inou se b\u011bhem tr\u00e9ninku soust\u0159ed\u00edme na dodr\u017een\u00ed po\u010dtu opakov\u00e1n\u00ed, kter\u00e9 jsme si ur\u010dili, od\u0161krt\u00e1v\u00e1me si v mysli ka\u017edou s\u00e9rii cviku nebo se hled\u00edc na smart hodinky \u010di mobil radujeme z toho, \u017ee do konce b\u011bhu n\u00e1m z\u016fst\u00e1v\u00e1 posledn\u00ed kilometr. D\u00fdchat je ale p\u0159itom pro n\u00e1s jaksi druho\u0159ad\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou zpr\u00e1vou je, \u017ee s trochou praxe se spr\u00e1vn\u011b d\u00fdchat dok\u00e1\u017ee nau\u010dit opravdu ka\u017ed\u00fd. V tomto \u010dl\u00e1nku v\u00e1m prozrad\u00edm <strong>v\u0161echno d\u016fle\u017eit\u00e9 o d\u00fdch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed, a pro\u010d je v\u016fbec d\u016fle\u017eit\u00e9 p\u0159i tr\u00e9ninku spr\u00e1vn\u011b d\u00fdchat.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Cvi\u010den\u00ed zvy\u0161uje efektivitu a \u00fa\u010dinnost d\u00fdchac\u00edho syst\u00e9mu\" class=\"wp-image-210939\" title=\"Cvi\u010den\u00ed zvy\u0161uje efektivitu a \u00fa\u010dinnost d\u00fdchac\u00edho syst\u00e9mu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_funguje_dychani_pri_cviceni\"><\/span><strong>Jak funguje d\u00fdch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popsat kompletn\u00ed pr\u016fb\u011bh d\u00fdch\u00e1n\u00ed je pom\u011brn\u011b komplikovan\u00e9 a pro n\u00e1\u0161 \u00fa\u010del i pom\u011brn\u011b bezv\u00fdznamn\u00e9, proto zm\u00edn\u00edm to nejpodstatn\u011bj\u0161\u00ed. Pro pochopen\u00ed <strong>z\u00e1klad\u016f d\u00fdch\u00e1n\u00ed<\/strong> sta\u010d\u00ed v\u011bd\u011bt, \u017ee p\u0159i nadechnut\u00ed nosem nebo \u00fasty proch\u00e1z\u00ed vzduch postupn\u011b <strong>p\u0159es pr\u016fdu\u0161nici a pl\u00edce a\u017e do stovek milion\u016f mal\u00fdch plicn\u00edch skl\u00edpk\u016f<\/strong>, zvan\u00fdch<strong> alveoly.<\/strong> Ty si m\u016f\u017eeme lehce p\u0159edstavit jako mal\u00e9 &#8220;kontejnery&#8221;, kter\u00e9 pom\u00e1haj\u00ed separovat kysl\u00edk od oxidu uhli\u010dit\u00e9ho. A pr\u00e1v\u011b v alveolech prob\u00edh\u00e1 v\u00fdm\u011bna mezi<strong> kysl\u00edkem<\/strong>, kter\u00fd putuje d\u00e1le do srdce, mozku a dal\u0161\u00edch sval\u016f, a <strong>oxidem uhli\u010dit\u00fdm<\/strong>, kter\u00fd i s pomoc\u00ed \u010derven\u00fdch krvinek vydechujeme. Jako jsem ji\u017e nazna\u010dil v \u00favodu, tento proces se u dosp\u011bl\u00e9ho \u010dlov\u011bka opakuje ka\u017ed\u00fd den <strong>17 000 a\u017e 25 000- kr\u00e1t<\/strong>, p\u0159edev\u0161\u00edm to z\u00e1vis\u00ed na fyzick\u00e9 aktivit\u011b a zp\u016fsobu \u017eivota.<span class=\"tadv-color\" style=\"color: #ff6600\"> <strong>[1-2]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S ka\u017ed\u00fdm n\u00e1dechem tedy p\u0159ij\u00edm\u00e1me<strong> kysl\u00edk<\/strong>, kter\u00fd t\u011blo bezpodm\u00edne\u010dn\u011b pot\u0159ebuje na svoje fungov\u00e1n\u00ed. \u010c\u00edm v\u00edce se h\u00fdbeme, t\u00edm v\u00edce kysl\u00edku (s)pot\u0159ebujeme, s \u010d\u00edm\u017e se p\u0159\u00edmo \u00fam\u011brn\u011b zvy\u0161uje i hladina <strong>oxidu uhli\u010dit\u00e9ho.<\/strong> P\u0159i v\u011bt\u0161\u00edm mno\u017estv\u00ed tohoto plynu v krvi roste i po\u010det vod\u00edkov\u00fdch iont\u016f, co\u017e se projevuje m\u00edrn\u00fdm poklesem <strong>pH krve.<\/strong> Zmi\u0148uji to proto, proto\u017ee pr\u00e1v\u011b ni\u017e\u0161\u00ed pH p\u0159i fyzick\u00e9 aktivit\u011b souvis\u00ed s intenzivn\u011bj\u0161\u00edm d\u00fdch\u00e1n\u00edm. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00edm impulsem, pro\u010d se za\u010dneme zad\u00fdch\u00e1vat p\u0159i sportu, je tedy pot\u0159eba kysl\u00edku, ale i snaha odstranit z t\u011bla oxid uhli\u010dit\u00fd. <strong>Vzduch, kter\u00fd d\u00fdch\u00e1me, tvo\u0159\u00ed toti\u017e (jen) p\u0159ibli\u017en\u011b z 21 % kysl\u00edk a a\u017e ze 78 % dus\u00edk<\/strong> spole\u010dn\u011b se stopov\u00fdmi mno\u017estv\u00edmi h\u00e9lia nebo vod\u00edku. Na\u0161e pl\u00edce se n\u00e1sledn\u011b postaraj\u00ed o v\u00fdm\u011bnu zhruba <strong>4 a\u017e 5 % kysl\u00edku za oxid uhli\u010dit\u00fd<\/strong>, kter\u00fd n\u00e1sledn\u011b putuje z t\u011bla ven.<span class=\"tadv-color\" style=\"color: #ff6600\"> <strong>[4-5]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviceni_a_dychaci_system\"><\/span><strong>Cvi\u010den\u00ed a d\u00fdchac\u00ed syst\u00e9m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden m\u016fj soused si dal p\u0159edsevzet\u00ed, \u017ee za\u010dne b\u011bhat. V\u011bd\u011bl jsem, \u017ee je velk\u00fd ku\u0159\u00e1k, a tak jsem p\u0159i ot\u00e1zce, pro\u010d to d\u011bl\u00e1, dop\u0159edu znal odpov\u011b\u010f. Stru\u010dn\u011b a s \u00fasm\u011bvem mi odv\u011btil, \u017ee si chce po\u0159\u00e1dn\u011b poroztahovat pl\u00edce. <strong>Pravideln\u00fd tr\u00e9nink ale pl\u00edce nezv\u011bt\u0161\u00ed<\/strong>, pokud by tomu tak bylo, ur\u010dit\u011b bychom v\u0161ichni r\u00e1di a ochotn\u011b p\u0159idali nav\u00edc alespo\u0148 p\u00e1r tr\u00e9nink\u016f t\u00fddn\u011b.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\">Co v\u0161ak pro sebe ud\u011blat m\u016f\u017eete a co je z\u00e1rove\u0148 mnohem podstatn\u011bj\u0161\u00ed je to, \u017ee <strong>cvi\u010den\u00ed zvy\u0161uje efektivitu a \u00fa\u010dinnost d\u00fdchac\u00edho syst\u00e9mu<\/strong>, \u010d\u00edm\u017e efektivn\u011bji d\u00edky spr\u00e1vn\u00e9mu d\u00fdch\u00e1n\u00ed t\u011blo dod\u00e1v\u00e1 kysl\u00edk do sval\u016f. D\u00edky tomu m\u016f\u017eete tvrd\u011bji a s men\u0161\u00edmi probl\u00e9my pracovat na sv\u00fdch c\u00edlech. Z\u00e1rove\u0148 se d\u00edky cvi\u010den\u00ed <strong>zvy\u0161uje i kapacita plic<\/strong>, a tedy celkov\u00e9 mno\u017estv\u00ed vzduchu, kter\u00e9 dok\u00e1\u017eou pl\u00edce pojmout. To je jeden z hlavn\u00edch d\u016fvod\u016f, pro\u010d by <strong>spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed m\u011blo b\u00fdt neodmyslitelnou sou\u010d\u00e1st\u00ed va\u0161eho tr\u00e9ninku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u011bt si ale p\u0159ibl\u00ed\u017e\u00edme, pro\u010d tomu tak je. Pl\u00edce pr\u016fm\u011brn\u00e9ho \u010dlov\u011bka vym\u011bn\u00ed p\u0159i klidn\u00e9m n\u00e1dechu a v\u00fddechu zhruba <strong>0,5 litru vzduchu.<\/strong> P\u0159i energi\u010dt\u011bj\u0161\u00edm cvi\u010den\u00ed, jak\u00fdm je nap\u0159\u00edklad b\u011bh, m\u016f\u017ee tato hodnota vysko\u010dit <strong>a\u017e 6 ti n\u00e1sobn\u011b,<\/strong> a tedy na 3 litry, p\u0159i\u010dem\u017e plat\u00ed, \u017ee <strong>kapacita plic u zdrav\u00e9ho dosp\u011bl\u00e9ho jednice se pohybuje okolo 6 litr\u016f<\/strong> a s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem se sni\u017euje. Proto je z\u0159ejm\u00e9, \u017ee<strong> um\u011bt pracovat s dechem p\u0159i cvi\u010den\u00ed m\u016f\u017ee sehr\u00e1t d\u016fle\u017eitou \u00falohu ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu. <span class=\"tadv-color\" style=\"color: #ff6600\">[6-8]&nbsp;<\/span><\/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\/2021\/01\/kingszept-0303-1124x749.jpg\" alt=\"D\u00fdch\u00e1n\u00ed b\u011bhem silov\u00e9ho cvi\u010den\u00ed\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"D\u00fdch\u00e1n\u00ed b\u011bhem silov\u00e9ho cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyuzivate_branici_Meli_byste\"><\/span><strong>Vyu\u017e\u00edv\u00e1te br\u00e1nici? M\u011bli byste!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fdm n\u00e1dechem a v\u00fddechem se m\u011bn\u00ed objem plic, s \u010d\u00edm\u017e se st\u0159\u00edd\u00e1 poloha<strong> hrudn\u00ed p\u00e1te\u0159e, \u017eeber, p\u00e1nve \u010di ramen.<\/strong> Proto je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee <strong>to, jak d\u00fdch\u00e1te, bude m\u00edt vliv i na to, jak t\u011b\u017ek\u00fd bude v\u00e1\u0161 tr\u00e9nink.<\/strong> Nap\u0159\u00edklad velmi dob\u0159e zn\u00e1m\u00e9 <strong>p\u00edch\u00e1n\u00ed v boku p\u0159i b\u011bhu<\/strong>, zpravidla pod prav\u00fdm spodn\u00edm \u017eebrem, je zp\u016fsoben\u00e9 nespr\u00e1vn\u00fdm vyu\u017e\u00edv\u00e1n\u00edm br\u00e1nice a d\u016fsledkem jsou jej\u00ed k\u0159e\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Br\u00e1nice<\/strong> je sval, kter\u00fd se nach\u00e1z\u00ed pod pl\u00edcemi, mezi hrudn\u00edkem a b\u0159i\u0161n\u00ed dutinou. M\u00e1 kopulovit\u00fd tvar a p\u0159i procesu d\u00fdch\u00e1n\u00ed by m\u011bla sehr\u00e1vat dominantn\u00ed \u00falohu. N\u011bkter\u00e9 faktory, jako <strong>stres<\/strong> nebo <strong>zl\u00e9 dr\u017een\u00ed t\u011bla<\/strong>, v\u0161ak zp\u016fsobuj\u00ed, \u017ee mnoho dosp\u011bl\u00fdch br\u00e1nici do procesu d\u00fdch\u00e1n\u00ed nezapojuje, co\u017e je chyba. Dech je v takov\u00e9m p\u0159\u00edpad\u011b toti\u017e<strong> krat\u0161\u00ed<\/strong> a <strong>plyt\u010d\u00ed<\/strong>, proto\u017ee tento proces prob\u00edh\u00e1 jen<strong> v hrudn\u00edku.<\/strong> Tepov\u00e1 frekvence spole\u010dn\u011b s krevn\u00edm tlakem stoup\u00e1 nahoru intenzivn\u011bji a n\u00e1sledky nespr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed poc\u00edt\u00edte zejm\u00e9na p\u0159i intenzivn\u011bj\u0161\u00edm tr\u00e9ninku. T\u011blo toti\u017e nebude schopn\u00e9 dodat<strong> tolik okysli\u010den\u00e9ho vzduchu do organismu, kolik je ho pot\u0159eba.<\/strong> Pokud jste n\u011bkdy vid\u011bli \u010dlov\u011bka usilovn\u011b lapat po dechu bezprost\u0159edn\u011b po dob\u011bhnut\u00ed na zast\u00e1vku, te\u010f u\u017e v\u00edte, co mohlo b\u00fdt jednou z p\u0159\u00ed\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00fdch\u00e1n\u00ed pomoc\u00ed br\u00e1nice m\u00e1 <strong>v\u00fdhody<\/strong>, kter\u00e9 p\u0159i cvi\u010den\u00ed rozhodn\u011b ocen\u00edte:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pom\u00e1h\u00e1 <strong>zabezpe\u010dit dostatek kysl\u00edku do sval\u016f<\/strong>, \u010d\u00edm\u017e oddaluje \u00fanavu a vy\u010derpanost<\/li><li><strong>sni\u017euje rychlost a intenzitu d\u00fdch\u00e1n\u00ed<\/strong>, co\u017e \u0161et\u0159\u00ed energii<\/li><li>p\u0159isp\u00edv\u00e1 k zaji\u0161t\u011bn\u00ed <strong>aktivace hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu (j\u00e1dra)<\/strong><\/li><li>pom\u00e1h\u00e1 <strong>p\u0159edch\u00e1zet k\u0159e\u010d\u00edm v b\u0159i\u0161e a nep\u0159\u00edjemn\u00e9mu p\u00edch\u00e1n\u00ed v boku <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/strong><\/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=\"Co_je_VO%E2%82%82_Max_a_jakou_hraje_roli\"><\/span><strong>Co je VO\u2082 Max a jakou hraje roli?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159edt\u00edm, ne\u017e se p\u0159i cvi\u010den\u00ed za\u010dnete soust\u0159edit na spr\u00e1vnou techniku d\u00fdch\u00e1n\u00ed, je u\u017eite\u010dn\u00e9 sezn\u00e1mit se s t\u00edm, co znamen\u00e1 <strong>spot\u0159eba kysl\u00edku.<\/strong> Proto se alespo\u0148 ve zkratce pozastavme p\u0159i ukazateli VO<strong>\u2082&nbsp;<\/strong>Max, kter\u00fd vyjad\u0159uje<strong> maxim\u00e1ln\u00ed mno\u017estv\u00ed kysl\u00edku, kter\u00e9 t\u011blo dok\u00e1\u017ee vyu\u017e\u00edt v pr\u016fb\u011bhu aktivity.<\/strong> Plat\u00ed, \u017ee \u010d\u00edm je tato hodnota vy\u0161\u0161\u00ed, t\u00edm jsme v\u00fdkonn\u011bj\u0161\u00ed, dok\u00e1\u017eeme odd\u00e1lit n\u00e1stup \u00fanavy, a zlep\u0161it t\u00edm v\u00fdkonnost. Proto bychom i s d\u00fdch\u00e1n\u00edm p\u0159i b\u011bhu m\u011bli m\u00edt men\u0161\u00ed probl\u00e9my. Ve zkratce tedy VO<strong>\u2082&nbsp;<\/strong>Max m\u016f\u017eeme definovat jako <strong>ukazatel v\u00fdkonnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>VO<strong>\u2082&nbsp;<\/strong>Max se nej\u010dast\u011bji m\u011b\u0159\u00ed b\u011bhem ch\u016fze nebo b\u011bhu na b\u011b\u017e\u00edc\u00edm p\u00e1se a (vy)po\u010d\u00edt\u00e1 se jako spot\u0159eba kysl\u00edku<strong> v mililitrech za minutu na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> D\u016fle\u017eitou \u00falohu sehr\u00e1v\u00e1 p\u0159edev\u0161\u00edm <strong>kondi\u010dn\u00ed \u00farove\u0148, v\u011bk nebo pohlav\u00ed.<\/strong> Mu\u017ei maj\u00ed v\u011bt\u0161inou vy\u0161\u0161\u00ed hodnotu spot\u0159eby kysl\u00edku ne\u017e \u017eeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e pl\u00edce funguj\u00ed podobn\u011b jako baterie do telefon\u016f. V porovn\u00e1n\u00ed se star\u0161\u00edmi generacemi bateri\u00ed se ty dne\u0161n\u00ed nab\u00edj\u00ed <strong>rychleji a vydr\u017e\u00ed d\u00e9le<\/strong>, jeliko\u017e maj\u00ed vy\u0161\u0161\u00ed energetickou hustotu. V\u011bzte, \u017ee po<strong> t\u0159ic\u00e1t\u00e9m roce \u017eivota<\/strong> <strong>VO\u2082 Max kles\u00e1 ro\u010dn\u011b o zhruba o 2 %.&nbsp;<\/strong>St\u00e1le av\u0161ak m\u016f\u017eete d\u00edky cvi\u010den\u00ed ud\u011blat dostatek proto, abyste se dr\u017eeli minim\u00e1ln\u011b v <strong>pr\u016fm\u011bru VO\u2082 Max,<\/strong> kter\u00fd se u aktivn\u00edch dosp\u011bl\u00fdch mu\u017e\u016f pohybuje okolo <strong>45 ml\/kg\/min<\/strong> a u \u017een zhruba na \u00farovni <strong>35 ml\/kg\/min. <span class=\"tadv-color\" style=\"color: #ff6600\">[10-11]<\/span><\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vdechovat_vzduch_nosem_a_vydechovat_usty\"><\/span><strong>Vdechovat vzduch nosem a vydechovat \u00fasty?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd, kdo zkou\u0161el jak\u00fdkoliv <strong>aerobn\u00ed tr\u00e9nink<\/strong> s vy\u0161\u0161\u00ed intenzitou, v\u00ed, \u017ee p\u0159i hladin\u00e1ch atakuj\u00edc\u00edch tepov\u00e9 maximum je d\u00fdch\u00e1n\u00ed nosem velmi n\u00e1ro\u010dn\u00e9. Pro\u010d je to tak? Vl\u00e1se\u010dnice nosn\u00ed dutiny toti\u017e p\u016fsob\u00ed jako<strong> filtr p\u0159ed alergeny a bakteriemi<\/strong>, p\u0159i\u010dem\u017e p\u0159i zachyt\u00e1v\u00e1n\u00ed \u010d\u00e1stic pom\u00e1h\u00e1 i hlen z dutin. Nosn\u00ed pr\u016fchod <strong>oh\u0159\u00edv\u00e1 vzduch<\/strong> a p\u0159es sliznici ho pom\u00e1h\u00e1 zvlh\u010dovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I p\u0159es tento filtra\u010dn\u00ed charakter nosu dok\u00e1\u017eete \u00fasty vdechnout v\u00edce vzduchu nar\u00e1z, co\u017e je z\u00e1rove\u0148 d\u016fvodem toho, <strong>pro\u010d mnoho lid\u00ed b\u011bhem cvi\u010den\u00ed instinktivn\u011b d\u00fdch\u00e1 \u00fasty.<\/strong> D\u00fdch\u00e1n\u00ed nosem nem\u00e1 v\u00fdrazn\u00fd vliv na maxim\u00e1ln\u00ed v\u00fdkon, ale m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 pro <strong>zpomalen\u00ed rychlosti d\u00fdch\u00e1n\u00ed<\/strong>, co\u017e ocen\u00edte p\u0159edev\u0161\u00edm p\u0159i<strong> j\u00f3ze<\/strong> a relaxa\u010dn\u00edch cvi\u010den\u00edch, kde je c\u00edlem zlep\u0161en\u00ed celkov\u00e9 <strong>mobility<\/strong> a <strong>relaxace t\u011bla.<\/strong> Ale k tomu se dostaneme za chv\u00edli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e d\u00fdch\u00e1n\u00ed nosem nebo \u00fasty jsou frekvence a d\u00e9lka celkov\u00e9ho n\u00e1dechu. Pro\u010d je p\u0159i cvi\u010den\u00ed d\u016fle\u017eit\u00e9 d\u00fdchat br\u00e1nic\u00ed jsme ji\u017e zm\u00ednili, proto jen dopl\u0148me, \u017ee rychlej\u0161\u00ed a plyt\u010d\u00ed <strong>d\u00fdch\u00e1n\u00ed p\u0159es hrudn\u00edk m\u016f\u017ee v\u00e9st krom\u011b slab\u0161\u00edho v\u00fdkonu k z\u00e1vrat\u00edm, pocit\u016fm slabosti<\/strong>, a podobn\u011b.<strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/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=\"Jak_dychat_pri_cviceni\"><\/span><strong>Jak d\u00fdchat p\u0159i cvi\u010den\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlubok\u00e9 n\u00e1dechy mohou<strong> sn\u00ed\u017eit v\u00e1\u0161 krevn\u00ed tlak, zv\u00fd\u0161it relaxaci<\/strong> a dokonce mohou hr\u00e1t i \u00falohu v tom, jak t\u011blo rozkl\u00e1d\u00e1 sod\u00edk. Naopak, kdy\u017e i p\u0159i ni\u017e\u0161\u00ed z\u00e1t\u011b\u017ei d\u00fdch\u00e1me un\u00e1hlen\u011b, zvy\u0161uje se <strong>srde\u010dn\u00ed rytmus, hladina oxidu uhli\u010dit\u00e9ho a kyselina ml\u00e9\u010dn\u00e1.&nbsp;<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je b\u011bhem aerobn\u00edho tr\u00e9ninku d\u016fle\u017eit\u00e9\" class=\"wp-image-211055\" title=\"Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je b\u011bhem aerobn\u00edho tr\u00e9ninku d\u016fle\u017eit\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010d\u00e1tku sice m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u011bj\u0161\u00ed soust\u0159edit se na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed, ale pokud si tento proces zautomatizujete, z dlouhodob\u00e9ho hlediska v\u00e1m pom\u016f\u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sn\u00ed\u017eit mno\u017estv\u00ed vzduchu, kter\u00e9 pot\u0159ebujete b\u011bhem cvi\u010den\u00ed pro n\u00e1dech a v\u00fddech<\/li><li>sn\u00ed\u017eit produkci oxidu uhli\u010dit\u00e9ho<\/li><li>zlep\u0161it krevn\u00ed ob\u011bh a zdrav\u00ed srdce<\/li><li>zv\u00fd\u0161it efektivitu v tr\u00e9ninku, a t\u00edm dos\u00e1hnout lep\u0161\u00edch v\u00fdsledk\u016f<\/li><li>efektivn\u011bji spalovat tuky<span class=\"tadv-color\" style=\"color: #ff6600\"> <strong>[13]<\/strong><\/span><\/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=\"1_Aerobni_aktivitybeh\"><\/span><strong>1. Aerobn\u00ed aktivity\/b\u011bh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studie potvrzuj\u00ed, \u017ee p\u0159i hled\u00e1n\u00ed optim\u00e1ln\u00ed b\u011b\u017eeck\u00e9 formy a dlouhodob\u011b uspokojiv\u00e9ho tempa hraje spr\u00e1vn\u00e1 technika d\u00fdch\u00e1n\u00ed velmi d\u016fle\u017eitou \u00falohu. Jeliko\u017e jsou p\u0159i b\u011bhu na <strong>br\u00e1nici<\/strong> a okoln\u00ed org\u00e1ny vyv\u00edjen\u00e9 tlaky zp\u016fsoben\u00e9 gravita\u010dn\u00ed silou, velmi d\u016fle\u017eit\u00e9 je <strong>synchronizovat dech s dynamikou b\u011bhu.<\/strong> \u010c\u00edm d\u016fsledn\u011bj\u0161\u00ed je d\u00fdch\u00e1n\u00ed, t\u00edm v\u00edce dus\u00edku do t\u011bla dostanete. C\u00e9vy se d\u00edky tomu roz\u0161\u00ed\u0159\u00ed a zv\u00fd\u0161\u00ed se okysli\u010den\u00fd pr\u016ftok krve do srdce, aby fungoval efektivn\u011bji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za optim\u00e1ln\u00ed se p\u0159itom pova\u017euje <strong>pom\u011br 3:2<\/strong>, co\u017e znamen\u00e1, \u017ee t\u0159i b\u011b\u017eeck\u00e9 kroky s n\u00e1dechem st\u0159\u00eddaj\u00ed dva kroky, b\u011bhem kter\u00fdch vydechneme. Jsou ale i tac\u00ed, kte\u0159\u00ed preferuj\u00ed <strong>vyrovnan\u00fd pom\u011br 2:2<\/strong>. Tak \u010di onak, zejm\u00e9na ze za\u010d\u00e1tku si to p\u0159i v\u011bt\u0161\u00ed soust\u0159ed\u011bnosti pot\u0159ebn\u00e9 na osvojen\u00ed spr\u00e1vn\u00e9 techniky d\u00fdch\u00e1n\u00ed z\u0159ejm\u011b vy\u017eadovat m\u00edrn\u00e9 zpomalen\u00ed tempa. U\u017e po p\u00e1r b\u011bz\u00edch byste se m\u011bli nau\u010dit <strong>p\u0159ij\u00edmat v\u00edce kysl\u00edku<\/strong>, a p\u0159itom se zbavovat <strong>oxidu uhli\u010dit\u00e9ho.<\/strong> \u010casem se d\u00edky lep\u0161\u00ed kondici a adaptaci ob\u011bhov\u00e9ho syst\u00e9mu na pravidelnou z\u00e1t\u011b\u017e zad\u00fdch\u00e1te m\u00e9n\u011b a va\u0161e srde\u010dn\u00ed frekvence se p\u0159i podobn\u00e9 intenzit\u011b cvi\u010den\u00ed sn\u00ed\u017e\u00ed. Pamatujte ale, \u017ee <strong>prioritou je spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed a pravidelnost.<\/strong> To, jestli recyklujete vzduch nosem nebo \u00fasty berte sp\u00ed\u0161e jako bonus. <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[14-15]<\/span><\/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\/2021\/01\/beh.jpg\" alt=\"Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed pom\u00e1h\u00e1 p\u0159i b\u011bhu\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed pom\u00e1h\u00e1 p\u0159i b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>     <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Silovy_trenink\"><\/span><strong>2. Silov\u00fd tr\u00e9nink<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Syst\u00e9m d\u00fdch\u00e1n\u00ed p\u0159i silov\u00fdch tr\u00e9ninc\u00edch<\/strong> pro v\u00e1s z\u0159ejm\u011b nebude novinkou. P\u0159edpokl\u00e1d\u00e1m, \u017ee u\u017e jste sly\u0161eli o <strong>koncentrick\u00e9 a excentrick\u00e9 f\u00e1zi<\/strong> a o tom, \u017ee p\u0159i prvn\u00ed z nich je t\u0159eba vzduch z plic vypustit a b\u011bhem druh\u00e9 se (op\u011bt) zdrav\u011b nadechnout. Ovl\u00e1d\u00e1n\u00ed dechu b\u011bhem silov\u00e9ho tr\u00e9ninku v\u00e1m m\u016f\u017ee pomoci <strong>zvednout v\u011bt\u0161\u00ed v\u00e1hu<\/strong> a vyvinout v\u00edce s\u00edly s men\u0161\u00ed n\u00e1mahou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilustrujme si to na jednom z nejz\u00e1kladn\u011bj\u0161\u00edch cvik\u016f &#8211; d\u0159epu. <strong>Excentrickou f\u00e1z\u00ed<\/strong> je moment, kdy boky pomalu klesaj\u00ed k zemi na \u00farove\u0148 kolen. <strong>Koncentrick\u00e1 f\u00e1ze<\/strong> s v\u00fddechem n\u00e1sleduje v momentu dynamick\u00e9ho zvednut\u00ed do v\u00fdchoz\u00ed polohy s pevn\u00fdm st\u0159edem t\u011bla, patami na podlaze a st\u00e1hnut\u00fdm b\u0159ichem sm\u011brem nahoru. Pokud se nesna\u017e\u00edte p\u0159ekonat svoje dosavadn\u00ed v\u00e1hov\u00e9 maximum a nepat\u0159\u00edte nap\u0159\u00edklad mezi strongmany, jako Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson \u010di Petr Petr\u00e1\u0161, kte\u0159\u00ed cvi\u010d\u00ed t\u00e9m\u011b\u0159 na hranici lidsk\u00fdch mo\u017enost\u00ed a poko\u0159uj\u00ed \u0161\u00edlen\u00e9 rekordy, rozhodn\u011b byste se m\u011bli vyvarovat <strong>zadr\u017eov\u00e1n\u00ed dechu.<\/strong> Je to \u010dast\u00e1 chyba, kter\u00e1 v\u00e1m m\u016f\u017ee p\u0159ivodit <strong>zv\u00fd\u0161en\u00fd krevn\u00ed tlak<\/strong>, s \u010d\u00edm\u017e t\u00e9m\u011b\u0159 ruku v ruce jdou i <strong>z\u00e1vrat\u011b<\/strong> a <strong>nevolnosti.<\/strong> A to v\u00e1m rozhodn\u011b p\u0159i snaze o dosa\u017een\u00ed c\u00edl\u016f v posilovn\u011b na pohod\u011b rozhodn\u011b nep\u0159id\u00e1.<span class=\"tadv-color\" style=\"color: #ff6600\"> <strong>[13] [16]<\/strong><\/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=\"3_Jogastrecink\"><\/span><strong>3. J\u00f3ga\/stre\u010dink<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u0159ejm\u011b jste u\u017e vid\u011bli ve filmech obraz <strong>tibetsk\u00fdch mnich\u016f<\/strong>, kte\u0159\u00ed se dlouh\u00e9 minuty a\u017e hodiny v\u011bnuj\u00ed j\u00f3ze, my\u0161lenkami absolutn\u011b pono\u0159en\u00ed do sv\u00e9ho nitra. <strong>J\u00f3ga<\/strong> se dnes u\u017e pro mnoho lid\u00ed stala zp\u016fsobem \u017eivota. B\u011bhem t\u011bchto aktivit jsou nejlep\u0161\u00ed <strong>extra dlouh\u00e9 n\u00e1dechy a v\u00fddechy.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fvod je jednoduch\u00fd. <strong>Del\u0161\u00ed a hlub\u0161\u00ed n\u00e1dechy spolu s v\u00fddechy v\u00e1m mohou pomoci umocnit rozsah pohyb\u016f<\/strong>, a jako jsem ji\u017e nazna\u010dil, p\u0159isp\u011bj\u00ed k lep\u0161\u00edmu vn\u00edm\u00e1n\u00ed vlastn\u00edho t\u011bla. Jestli p\u0159i p\u0159edtr\u00e9ninkov\u00e9m stre\u010dinku p\u0159estanete d\u00fdchat, va\u0161e t\u011blo bude napjat\u00e9 a jednodu\u0161e se zablokuje, co\u017e v\u00e1m <strong>znemo\u017en\u00ed poroztahovat a prokrvit tr\u00e9novan\u00e9 partie.<\/strong> Naopak, pravideln\u00e9 a prodlou\u017een\u00e9 d\u00fdch\u00e1n\u00ed nap\u011bt\u00ed uvoln\u00ed a pom\u016f\u017ee v\u00e1m l\u00e9pe pracovat s va\u0161\u00edm t\u011blem. <strong>P\u0159i stre\u010dinku nebo j\u00f3ze se doporu\u010duj\u00ed n\u00e1dechy\/v\u00fddechy v trv\u00e1n\u00ed 4 a\u017e 5 sekund<\/strong>, p\u0159\u00edpadn\u011b del\u0161\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"P\u0159i j\u00f3ze jsou d\u016fle\u017eit\u00e9 dlouh\u00e9 n\u00e1dechy a v\u00fddechy\" class=\"wp-image-211084\" title=\"P\u0159i j\u00f3ze jsou d\u016fle\u017eit\u00e9 dlouh\u00e9 n\u00e1dechy a v\u00fddechy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vysoce_intenzivni_intervalovy_treninkHIIT\"><\/span><strong>4. Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\/HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i tomto typu tr\u00e9ninku se v\u00e1m zejm\u00e9na na za\u010d\u00e1tku m\u016f\u017ee lehce st\u00e1t, \u017ee<strong> dech ztrat\u00edte n\u00e1hle a rychle.<\/strong> Pokud d\u011bl\u00e1te t\u0159i\u010dtvrt\u011b minuty ve vysok\u00e9 intenzit\u011b sed-lehy, pravd\u011bpodobn\u011b u\u017e na konci prvn\u00ed s\u00e9rie vydatn\u011bji d\u00fdch\u00e1te \u00fasty, abyste se co nejefektivn\u011bji popasovali s deficitem kysl\u00edku. V\u011bzte ale, \u017ee si takto ve skute\u010dnosti <strong>sni\u017eujete hladinu oxidu uhli\u010dit\u00e9ho<\/strong> v krvi a brzd\u00edte schopnost t\u011bla <strong>uvol\u0148ovat kysl\u00edk do bun\u011bk<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kontrola nad va\u0161\u00edm dechem a tepem je d\u016fle\u017eit\u00e1 i b\u011bhem HIIT tr\u00e9ninku. <strong>V p\u0159\u00edpad\u011b, \u017ee jste na pokraji s dechem, rad\u011bji trochu zpomalte<\/strong>, ne\u017e nebudete moci znovu pokra\u010dovat. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je d\u016fle\u017eit\u00e9 nep\u0159ecenit svoje s\u00edly a spr\u00e1vn\u011b je odhadnout, aby se kr\u00e1tk\u00e9 f\u00e1ze sprint\u016f, d\u0159ep\u016f a jin\u00fdch cvik\u016f nest\u0159\u00eddali s nekone\u010dn\u00fdmi f\u00e1zemi odpo\u010dinku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle studie z roku 2017 mohou b\u00fdt p\u0159i zvl\u00e1dnut\u00ed HIIT tr\u00e9ninku na koni sportovci, kte\u0159\u00ed maj\u00ed zvl\u00e1dnutou i <strong>meditaci<\/strong>. Zjistilo se toti\u017e, \u017ee ti, kte\u0159\u00ed pravideln\u011b meditovali, um\u011bli l\u00e9pe pracovat s dechem, a proto ho m\u011bli v\u00edce pod kontrolou i b\u011bhem<strong> vysoko intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_zapamatovat\"><\/span><strong>Co si zapamatovat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010den\u00ed zvy\u0161uje efektivitu a \u00fa\u010dinnost d\u00fdchac\u00edho syst\u00e9mu<\/strong>, a \u010d\u00edm efektivn\u011bji d\u00edky spr\u00e1vn\u00e9mu d\u00fdch\u00e1n\u00ed t\u011blo dod\u00e1v\u00e1 kysl\u00edk do sval\u016f, t\u00edm v\u00edce se m\u016f\u017eete soust\u0159edit na tr\u00e9nink. Je p\u0159itom jedno, jestli je jeho n\u00e1pln\u00ed b\u011bh, silov\u00e9 cvi\u010den\u00ed nebo j\u00f3ga. V\u011b\u0159te, \u017ee a\u0165 u\u017e je va\u0161\u00edm tr\u00e9ninkov\u00fdm c\u00edlem cokoliv, <strong>spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed dok\u00e1\u017ee ovlivnit v\u00e1\u0161 tr\u00e9nink a posunout ho o level v\u00fd\u0161.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete na to, \u017ee <strong>d\u00fdch\u00e1n\u00ed br\u00e1nic\u00ed p\u0159i cvi\u010den\u00ed<\/strong> (a nejen p\u0159i n\u011bm) m\u00e1 nesporn\u00e9 v\u00fdhody; <strong>zabezpe\u010d\u00ed v\u00edce kysl\u00edku do sval\u016f, sni\u017euje rychlost a intenzitu d\u00fdch\u00e1n\u00ed,<\/strong> \u010d\u00edm\u017e \u0161et\u0159\u00ed energii a v neposledn\u00ed \u0159ad\u011b pom\u00e1h\u00e1 p\u0159edch\u00e1zet k\u0159e\u010d\u00edm v b\u0159ichu nebo nep\u0159\u00edjemn\u00e9mu <strong>p\u00edch\u00e1n\u00ed v boku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si v nejbli\u017e\u0161\u00ed dob\u011b p\u016fjdete zacvi\u010dit, nemyslete jen na po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed nebo mno\u017estv\u00ed kilometr\u016f, kter\u00e9 chcete odb\u011bhnout. M\u011bjte na pam\u011bti i to, <strong>jak p\u0159i tom d\u00fdchat<\/strong>. \u010casto toti\u017e <strong>kv\u016fli strom\u016fm nevid\u00edme les<\/strong>, a pr\u00e1v\u011b proto m\u016f\u017ee b\u00fdt cesta za vysn\u011bn\u00fdm c\u00edlem n\u00e1ro\u010dn\u011bj\u0161\u00ed. Pokud v\u00e1m \u010dl\u00e1nek pomohl pochopit, <strong>jak m\u016f\u017ee spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed zlep\u0161it v\u00e1\u0161 tr\u00e9nink, a jak d\u00fdchat p\u0159i cvi\u010den\u00ed,<\/strong> sd\u00edlejte ho i mezi sv\u00e9 p\u0159\u00e1tele, a\u0165 jsou bl\u00ed\u017ee k napln\u011bn\u00ed tr\u00e9ninkov\u00fdch c\u00edl\u016f i oni.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pro\u010d je p\u0159i cvi\u010den\u00ed d\u016fle\u017eit\u00e9 spr\u00e1vn\u011b d\u00fdchat? M\u016f\u017ee to v\u00fdrazn\u011b podpo\u0159it cestu za va\u0161\u00edm c\u00edlem. P\u0159e\u010dt\u011bte si v \u010dl\u00e1nku v\u0161echno d\u016fle\u017eit\u00e9 o d\u00fdch\u00e1n\u00ed b\u011bhem tr\u00e9ninku.<\/p>\n","protected":false},"author":106,"featured_media":212192,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7479,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-211731","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a cvi\u010den\u00ed, a pro\u010d je to d\u016fle\u017eit\u00e9? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i cvi\u010den\u00ed? 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