{"id":247556,"date":"2021-04-26T11:23:07","date_gmt":"2021-04-26T09:23:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247556"},"modified":"2023-12-07T13:42:57","modified_gmt":"2023-12-07T12:42:57","slug":"ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/","title":{"rendered":"Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#O_dolezitosti_regeneracie\" title=\"O d\u00f4le\u017eitosti regener\u00e1cie\">O d\u00f4le\u017eitosti regener\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#Rizika_spojene_s_nedostatkom_regeneracie\" title=\"Rizik\u00e1 spojen\u00e9 s nedostatkom regener\u00e1cie\">Rizik\u00e1 spojen\u00e9 s nedostatkom regener\u00e1cie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#Podpora_regeneracie_v_podobe_masazi\" title=\"Podpora regener\u00e1cie v podobe mas\u00e1\u017e\u00ed&nbsp;\">Podpora regener\u00e1cie v podobe mas\u00e1\u017e\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#3_efektivne_masazne_pomocky\" title=\"3 efekt\u00edvne mas\u00e1\u017ene pom\u00f4cky&nbsp;\">3 efekt\u00edvne mas\u00e1\u017ene pom\u00f4cky&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#Vsetko_co_potrebujete_vediet_o_pomockach_pre_lepsiu_regeneraciu_a_vykon\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o pom\u00f4ckach pre lep\u0161iu regener\u00e1ciu a v\u00fdkon\">V\u0161etko, \u010do potrebujete vedie\u0165 o pom\u00f4ckach pre lep\u0161iu regener\u00e1ciu a v\u00fdkon<\/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\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/#Zhrnutie\" title=\"Zhrnutie\">Zhrnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak chcete \u00faspe\u0161ne dosahova\u0165 svoje fitness ciele, mali by ste sa dr\u017ea\u0165 troch k\u013e\u00fa\u010dov\u00fdch pilierov. Prv\u00fdm z nich je <strong>cvi\u010denie,<\/strong> druh\u00fdm <strong>jed\u00e1lni\u010dek<\/strong> <strong>upraven\u00fd pre va\u0161e potreby<\/strong> a tret\u00edm <strong>regener\u00e1cia<\/strong>. Pr\u00e1ve t\u00e1 v\u0161ak patr\u00ed medzi najviac podce\u0148ovan\u00e9 aktivity. Mnoh\u00ed z n\u00e1s si toti\u017e neuvedomuj\u00fa, \u017ee svaly nerast\u00fa po\u010das cvi\u010denia a skuto\u010dn\u00e9 k\u00fazlo sa deje po \u0148om.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fa fyzick\u00fa z\u00e1\u0165a\u017e tak mus\u00edme telu <strong>kompenzova\u0165 adekv\u00e1tnym \u010dasom odpo\u010dinku.<\/strong> V opa\u010dnom pr\u00edpade sa m\u00f4\u017ee sta\u0165, \u017ee na\u0161u snahu v posil\u0148ovni bud\u00fa sprev\u00e1dza\u0165 nemal\u00e9 probl\u00e9my. Tie sa v kone\u010dnom d\u00f4sledku m\u00f4\u017eu prejavi\u0165 aj na celkovom zdrav\u00ed. Preto si dnes povieme, ako spr\u00e1vne regenerova\u0165 a \u010d\u00edm akt\u00edvne zlep\u0161i\u0165 t\u00fato, \u010dasto zanedb\u00e1van\u00fa aktivitu.&nbsp;&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 is-style-default\"><span class=\"ez-toc-section\" id=\"O_dolezitosti_regeneracie\"><\/span>O d\u00f4le\u017eitosti regener\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regener\u00e1cia je prirodzen\u00fd proces, ktor\u00fd<strong> <\/strong>zah\u0155\u0148a <strong>\u010dinnos\u0165 organizmu, ved\u00facu k \u00faplnej obnove psychick\u00fdch a telesn\u00fdch s\u00edl, naru\u0161en\u00fdch predch\u00e1dzaj\u00facim za\u0165a\u017een\u00edm.<\/strong> Mala by sa ch\u00e1pa\u0165 ako stabiln\u00e1 s\u00fa\u010das\u0165 tr\u00e9ningu. K po\u0161kodeniu svalov toti\u017e doch\u00e1dza po\u010das opakovan\u00e9ho a intenz\u00edvneho cvi\u010denia. T\u00e1to fyzick\u00e1 z\u00e1\u0165a\u017e <strong>sp\u00f4sobuje na svalov\u00fdch vl\u00e1knach drobn\u00e9 trhliny.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak telo nem\u00e1 dostatok \u010dasu na regener\u00e1ciu, <strong>zvy\u0161uje sa riziko poranenia m\u00e4kk\u00fdch tkan\u00edv a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu.<\/strong> Pri nevhodne d\u00e1vkovanom tr\u00e9ningovom za\u0165a\u017een\u00ed tak m\u00f4\u017ee d\u00f4js\u0165 aj k pre\u0165a\u017eeniu organizmu. N\u00e1sledkom toho m\u00f4\u017eete c\u00edti\u0165 <strong>nedostatok energie, \u00fanavu, zv\u00fd\u0161en\u00fa bolestivos\u0165 svalov a nechu\u0165 tr\u00e9nova\u0165.<\/strong> \u010eal\u0161\u00edmi pr\u00edznakmi m\u00f4\u017eu by\u0165 poruchy tr\u00e1venia \u010di celkov\u00e9 vy\u010derpanie organizmu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg\" alt=\"O d\u00f4le\u017eitosti regener\u00e1cie\" class=\"wp-image-247579\" style=\"width:843px;height:563px\" title=\"O d\u00f4le\u017eitosti regener\u00e1cie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">S t\u00fdm v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 dve z\u00e1kladn\u00e9 formy regener\u00e1cie:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pas\u00edvna: <\/strong>je najbe\u017enej\u0161ia a prebieha automaticky po\u010das najbli\u017e\u0161\u00edch hod\u00edn po tr\u00e9ningu. Telo po nej bezprostredne dop\u013a\u0148a z\u00e1soby energie z adekv\u00e1tne napl\u00e1novanej v\u00fd\u017eivy a v organizme prebiehaj\u00fa procesy, ako napr\u00edklad synt\u00e9za svalov\u00fdch bielkov\u00edn. Podpori\u0165 ju m\u00f4\u017eete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vhodnou potr\u00e9ningovou stravou.<\/strong><\/a>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2-3] [21]<\/span><\/li>\n\n\n\n<li><strong>Akt\u00edvna: <\/strong>je pl\u00e1novan\u00e1 \u010dinnos\u0165, ktor\u00e1 zah\u0155\u0148a pou\u017eitie v\u0161etk\u00fdch met\u00f3d a prostriedkov, s cie\u013eom ur\u00fdchlenia procesu pas\u00edvnej regener\u00e1cie&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2-3] [21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cas na regener\u00e1ciu je d\u00f4le\u017eit\u00fd, preto\u017ee sa po\u010das neho telo zotav\u00ed zo stresu sp\u00f4soben\u00e9ho tr\u00e9ningom. S\u00fa\u010das\u0165ou tohto procesu je aj <strong>kvalitn\u00fd sp\u00e1nok,<\/strong> ktor\u00fd by ste tie\u017e nemali podce\u0148ova\u0165. Jeho nedostatok v\u00e1m m\u00f4\u017ee sp\u00f4sobi\u0165 nemal\u00e9 probl\u00e9my, o ktor\u00fdch sa dozviete viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1\u0161mu organizmu nedoprajete dostatok odpo\u010dinku, hrozia v\u00e1m pr\u00edznaky pretr\u00e9novania, ktor\u00e9 m\u00f4\u017eu ohrozi\u0165 dosahovanie va\u0161ich cie\u013eov. Viac si o nich povieme ni\u017e\u0161ie.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"Rizika_spojene_s_nedostatkom_regeneracie\"><\/span>Rizik\u00e1 spojen\u00e9 s nedostatkom regener\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostato\u010dn\u00e1 regener\u00e1cia m\u00f4\u017ee vies\u0165 k zn\u00ed\u017eeniu fyzick\u00e9ho v\u00fdkonu a k syndr\u00f3mu pretr\u00e9novania. Medzi jeho naj\u010dastej\u0161ie prejavy patria <span style=\"color:#ff6600\" class=\"tadv-color\">[7-9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bolesti a svalov\u00e9 nap\u00e4tie&nbsp;<\/li>\n\n\n\n<li>\u00fanava a podr\u00e1\u017edenos\u0165<\/li>\n\n\n\n<li>pokles v\u00fdkonu<\/li>\n\n\n\n<li>pokles telesnej hmotnosti<\/li>\n\n\n\n<li>sm\u00e4d a strata \u010di zv\u00fd\u0161enie chuti do jedla<\/li>\n\n\n\n<li>naru\u0161en\u00fd sp\u00e1nok<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 srdcov\u00e1 frekvencia v pokojovom stave<\/li>\n\n\n\n<li>metabolick\u00e1 nerovnov\u00e1ha<\/li>\n\n\n\n<li>nechu\u0165 tr\u00e9nova\u0165<\/li>\n\n\n\n<li>negat\u00edvny vplyv na sexu\u00e1lny \u017eivot<\/li>\n\n\n\n<li>no\u010dn\u00e9 potenie&nbsp;<\/li>\n\n\n\n<li>poruchy tr\u00e1venia<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ealej \u0161t\u00fadia v \u010dasopise Sports Health zistila, \u017ee <strong>nedostato\u010dn\u00e1 regener\u00e1cia m\u00f4\u017ee prispie\u0165 k zhor\u0161eniu imunitn\u00fdch funkci\u00ed, neurologick\u00fdm zmen\u00e1m, hormon\u00e1lnym poruch\u00e1m \u010di k vzniku depresi\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Podpora_regeneracie_v_podobe_masazi\"><\/span>Podpora regener\u00e1cie v podobe mas\u00e1\u017e\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete svojej regener\u00e1cii pom\u00f4c\u0165, m\u00f4\u017eete zvoli\u0165 jednu z dvoch ciest. Prvou je akt\u00edvny odpo\u010dinok v podobe \u013eahkej fyzickej aktivity (bicykel \u010di beh) a druhou pas\u00edvny odpo\u010dinok, ktor\u00fd podpor\u00edte napr\u00edklad hydroterapiou \u010di mas\u00e1\u017eou. Pr\u00e1ve mas\u00e1\u017ee patria medzi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu.<\/strong><\/a> V ich prospech hovoria aj viacer\u00e9 \u0161t\u00fadie, kde sa uk\u00e1zalo, \u017ee <span style=\"color:#ff6600\" class=\"tadv-color\">[10 &#8211; 13] [21]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 &#8211; 30 min\u00fatov\u00e1 mas\u00e1\u017e, ktor\u00e1 sa vykon\u00e1va bu\u010f bezprostredne, alebo 2 hodiny po tr\u00e9ningu, m\u00f4\u017ee \u00fa\u010dinne zni\u017eova\u0165 <strong>prejavy oneskoren\u00e9ho n\u00e1stupu svalovej bolesti <\/strong>(DOMS) na 24 hod\u00edn po cvi\u010den\u00ed&nbsp;<\/li>\n\n\n\n<li>kombin\u00e1cia stre\u010dingu s mas\u00e1\u017eou m\u00f4\u017ee prispie\u0165 <strong>k zn\u00ed\u017eeniu \u00fanavy&nbsp;<\/strong><\/li>\n\n\n\n<li>\u0161t\u00fadia, ktor\u00e1 sledovala regener\u00e1ciu n\u00f4h po tr\u00e9ningu zistila, \u017ee \u00fa\u010dastn\u00edci, ktor\u00ed podstupovali mas\u00e1\u017e zregenerovali svoje nohy r\u00fdchlej\u0161ie ne\u017e t\u00ed, ktor\u00ed mas\u00e1\u017e v\u00f4bec nepodstupovali&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S kvalitnou mas\u00e1\u017eou v\u00e1m dnes m\u00f4\u017eu pom\u00f4c\u0165 vhodn\u00e9 pom\u00f4cky. Zr\u00fdchlia \u010das potrebn\u00fd na odpo\u010dinok<strong> <\/strong>a \u010do najsk\u00f4r v\u00e1s vr\u00e1tia sp\u00e4\u0165 k tr\u00e9ningu. N\u00e1stroje, ktor\u00e9 si spomenieme ni\u017e\u0161ie&nbsp;v\u00e1m umo\u017enia vykon\u00e1va\u0165 <strong>efekt\u00edvne mas\u00e1\u017ee aj v pohodl\u00ed domova.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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_efektivne_masazne_pomocky\"><\/span>3 efekt\u00edvne mas\u00e1\u017ene pom\u00f4cky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00e9 mas\u00e1\u017ene pom\u00f4cky v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 s efekt\u00edvnou mas\u00e1\u017eou. S \u0148ou s\u00fa spojen\u00e9 aj \u010fal\u0161ie v\u00fdhody, medzi ktor\u00e9 patria <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zlep\u0161enie cirkul\u00e1cie krvi&nbsp;<\/li>\n\n\n\n<li>zv\u00fd\u0161enie rozsahu pohybu a flexibility&nbsp;<\/li>\n\n\n\n<li>zmiernenie svalov\u00fdch bolest\u00ed&nbsp;<\/li>\n\n\n\n<li>podpora relax\u00e1cie&nbsp;<\/li>\n\n\n\n<li>komplexn\u00e1 podpora regener\u00e1cie organizmu&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u017e\u0161ie v\u00e1m pon\u00fakame preh\u013ead efekt\u00edvnych mas\u00e1\u017enych pom\u00f4cok, ktor\u00e9 sa postaraj\u00fa o va\u0161u dom\u00e1cu mas\u00e1\u017e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg\" alt=\"3 efekt\u00edvne mas\u00e1\u017ene pom\u00f4cky\" class=\"wp-image-247598\" style=\"width:843px;height:562px\" title=\"Mas\u00e1\u017ene pi\u0161tole a 2 \u010fal\u0161ie efekt\u00edvne mas\u00e1\u017ene pom\u00f4cky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Mas\u00e1\u017ene valce<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mas\u00e1\u017ene valce<\/strong><\/a> s\u00fa pom\u00f4cky vyroben\u00e9 z penov\u00e9ho materi\u00e1lu. Pom\u00e1haj\u00fa <strong>zv\u00fd\u0161i\u0165 rozsah pohybu a zmierni\u0165 svalov\u00e9 nap\u00e4tie \u010di bolestivos\u0165.<\/strong> M\u00f4\u017eu sl\u00fa\u017ei\u0165 ako <strong>prevencia pred zranen\u00edm<\/strong> <strong>\u010di relaxa\u010dn\u00e1 pom\u00f4cka. <\/strong>Pon\u00fakaj\u00fa r\u00f4zne typy povrchov pre e\u0161te efekt\u00edvnej\u0161iu mas\u00e1\u017e. V prospech ich pou\u017e\u00edvania hovor\u00ed aj nieko\u013eko \u0161t\u00fadi\u00ed, ktor\u00fdch z\u00e1very s\u00fa <span style=\"color:#ff6600\" class=\"tadv-color\">[16 &#8211; 18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mu\u017ei, ktor\u00ed pou\u017e\u00edvali mas\u00e1\u017ene valce 20 min\u00fat po tr\u00e9ningu zn\u00ed\u017eili prejavy oneskoren\u00e9ho n\u00e1stupu svalovej bolesti na 24 a\u017e 48 hod\u00edn po cvi\u010den\u00ed&nbsp;<\/li>\n\n\n\n<li>kombin\u00e1cia mas\u00e1\u017ee s penov\u00fdm valcom a statick\u00e9ho stre\u010dingu bola naj\u00fa\u010dinnej\u0161ia na zv\u00fd\u0161enie rozsahu pohybu&nbsp;<\/li>\n\n\n\n<li>\u00fa\u010dastn\u00edci s fibromyalgiou (ochorenie svalov), ktor\u00ed pou\u017e\u00edvali penov\u00fd valec 20 t\u00fd\u017ed\u0148ov uviedli, \u017ee sa c\u00edtia lep\u0161ie, maj\u00fa menej bolest\u00ed a s\u00fa menej unaven\u00ed \u010di stuhnut\u00ed&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg\" alt=\"Mas\u00e1\u017ene v\u00e1lce\" class=\"wp-image-247618\" style=\"width:843px;height:562px\" title=\"Mas\u00e1\u017ene v\u00e1lce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Mas\u00e1\u017ene guli\u010dky<\/h3>\n\n\n\n<p>Podobne ako penov\u00e9 valce s\u00fa na zmiernenie svalov\u00e9ho nap\u00e4tia popul\u00e1rne aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazna-pomocka-duoroll-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mas\u00e1\u017ene guli\u010dky<\/strong><\/a>. Pom\u00e1haj\u00fa <strong>uvo\u013eni\u0165 svaly nie len po tr\u00e9ningu, ale aj po dlh\u00fdch hodin\u00e1ch sedenia v kancel\u00e1rii. <\/strong>Ich v\u00fdhodou oproti mas\u00e1\u017enym valcom je, \u017ee sa v\u010faka tvaru a rozmerom m\u00f4\u017eu <strong>jednoduch\u0161ie dosta\u0165 do \u0165a\u017eko pr\u00edstupn\u00fdch oblast\u00ed, <\/strong>ako horn\u00e1 a doln\u00e1 \u010das\u0165 chrbtice \u010di chodidl\u00e1. Navy\u0161e s\u00fa <strong>cenovo dostupn\u00e9<\/strong> a zmestia sa do kufra, kabelky \u010di ruksaku. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg\" alt=\"Mas\u00e1\u017ene guli\u010dky\" class=\"wp-image-247633\" style=\"width:843px;height:562px\" title=\"Mas\u00e1\u017ene guli\u010dky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Mas\u00e1\u017ene pi\u0161tole<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mas\u00e1\u017ene pi\u0161tole<\/strong><\/a> s\u00fa funk\u010dnou alternat\u00edvou penov\u00fdch valcov, ktor\u00e9 sl\u00fa\u017eia na uvo\u013enenie stuhnut\u00fdch svalov. Maj\u00fa efekt\u00edvny syst\u00e9m, ktor\u00fd ocen\u00ed cel\u00fd rad r\u00f4znych \u0161portovcov. Pom\u00e1haj\u00fa <strong>zmierni\u0165 svalov\u00e9 nap\u00e4tie, zn\u00ed\u017ei\u0165 boles\u0165 a zlep\u0161i\u0165 prietok krvi.<\/strong> Z\u00e1rove\u0144 m\u00f4\u017eu posl\u00fa\u017ei\u0165 ako dobr\u00e1 prevencia pred DOMS. Medzi v\u00fdhody mas\u00e1\u017enej pi\u0161tole patria:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nieko\u013eko \u00farovn\u00ed intenzity s vysokou r\u00fdchlos\u0165ou<\/li>\n\n\n\n<li>bezdr\u00f4tov\u00e9 pou\u017e\u00edvanie a v\u00fddr\u017e nieko\u013eko hod\u00edn<\/li>\n\n\n\n<li>n\u00edzka hmotnos\u0165 a ergonomick\u00fd tvar&nbsp;<\/li>\n\n\n\n<li>mo\u017enos\u0165 pou\u017ei\u0165 nieko\u013eko r\u00f4znych nadstavcov<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobre posl\u00fa\u017eia aj v pr\u00edpade <strong>automas\u00e1\u017ee fasci\u00ed. <\/strong>Tie kvalitnej\u0161ie s\u00fa navy\u0161e vybaven\u00e9 aj LCD displejom. M\u00f4\u017eete ich pou\u017ei\u0165 pred tr\u00e9ningom na zahriatie svalov \u010di po \u0148om na uvo\u013enenie nap\u00e4tia. Ich v\u00fdhody sledovali aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 zistili, \u017ee <span style=\"color:#ff6600\" class=\"tadv-color\">[19] [22 &#8211; 24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>vibra\u010dn\u00e1 mas\u00e1\u017e je v pr\u00edpade prevencie pred DOMS rovnako \u00fa\u010dinn\u00e1 ako klasick\u00e1 mas\u00e1\u017e&nbsp;<\/li>\n\n\n\n<li>vibra\u010dn\u00e1 mas\u00e1\u017e m\u00f4\u017ee ma\u0165 pozit\u00edvny vplyv na v\u00fdkon svalov<\/li>\n\n\n\n<li>vibra\u010dn\u00e1 terapia pom\u00e1ha zvy\u0161ova\u0165 prietok krvi&nbsp;<\/li>\n\n\n\n<li>vibra\u010dn\u00e1 terapia m\u00f4\u017ee pom\u00f4c\u0165 so zlep\u0161en\u00edm sily a mobility u \u013eud\u00ed s ochoren\u00edm perif\u00e9rnych art\u00e9ri\u00ed<\/li>\n<\/ol>\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=\"Vsetko_co_potrebujete_vediet_o_pomockach_pre_lepsiu_regeneraciu_a_vykon\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o pom\u00f4ckach pre lep\u0161iu regener\u00e1ciu a v\u00fdkon<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<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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Videon\u00e1vod I Mas\u00e1\u017en\u00ed pistole - skv\u011bl\u00e1 pom\u016fcka na rychlou regeneraci sval\u016f I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/YAOVj79rEeU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regener\u00e1cia je jednou z najviac podce\u0148ovan\u00fdch oblast\u00ed vo fitness svete. Jej praktizovanie je v\u0161ak rovnako d\u00f4le\u017eit\u00e9 ako samotn\u00fd tr\u00e9ning \u010di strava. Fyzick\u00fa z\u00e1\u0165a\u017e by sme preto n\u00e1\u0161mu organizmu mali <strong>kompenzova\u0165 adekv\u00e1tnym odpo\u010dinkom.<\/strong> Regener\u00e1cia v\u0161ak nemus\u00ed by\u0165 len pas\u00edvna, ale aj akt\u00edvna. Jej v\u00fdhodou je, \u017ee v\u00e1m m\u00f4\u017ee <strong>pom\u00f4c\u0165 tr\u00e9nova\u0165 \u010dastej\u0161ie, intenz\u00edvnej\u0161ie a kvalitnej\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi jedny z <strong>najefekt\u00edvnej\u0161\u00edch akt\u00edvnych foriem regener\u00e1cie patria mas\u00e1\u017ee.<\/strong> V\u010faka mas\u00e1\u017enym pom\u00f4ckam ich m\u00f4\u017eete praktizova\u0165 aj v pohodl\u00ed v\u00e1\u0161ho domova. Pom\u00f4\u017eu v\u00e1m <strong>uvo\u013eni\u0165 svalov\u00e9 nap\u00e4tie, zlep\u0161i\u0165 cirkul\u00e1ciu krvi, zv\u00fd\u0161i\u0165 rozsah pohybu, zrelaxova\u0165,<\/strong> ale aj predch\u00e1dza\u0165 oneskoren\u00e9mu n\u00e1stupu svalovej bolest, zn\u00e1memu ako DOMS. Aktu\u00e1lne najmodernej\u0161\u00ed sp\u00f4sob automas\u00e1\u017ee z pohodlia domova predstavuj\u00fa <strong>mas\u00e1\u017ene pi\u0161tole. <\/strong>Maj\u00fa mnoho funk\u010dn\u00fdch v\u00fdhod, ktor\u00e9 potvrdzuje aj viacero v\u00fdskumov.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom s regener\u00e1ciou vy? Mysl\u00edte na to, \u017ee je d\u00f4le\u017eit\u00e1 alebo by ste sa v tomto smere mali polep\u0161i\u0165? Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165, aby sa podnetn\u00e9 inform\u00e1cie dostali aj k va\u0161im priate\u013eom.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako zlep\u0161i\u0165 regener\u00e1ciu? Odpove\u010fou s\u00fa mas\u00e1\u017ee v pohodl\u00ed domova s efekt\u00edvnymi pom\u00f4ckami. 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