{"id":252609,"date":"2020-09-12T11:51:00","date_gmt":"2020-09-12T09:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252609"},"modified":"2021-05-06T12:02:19","modified_gmt":"2021-05-06T10:02:19","slug":"rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/","title":{"rendered":"Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed &#8211; jsou opravdu 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\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Rozdil_mezi_strecinkem_zahrivanim_a_ochlazovanim\" title=\"Rozd\u00edl mezi stre\u010dinkem, zah\u0159\u00edv\u00e1n\u00edm a ochlazov\u00e1n\u00edm\">Rozd\u00edl mezi stre\u010dinkem, zah\u0159\u00edv\u00e1n\u00edm a ochlazov\u00e1n\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.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Vyhody_strecinku_a_zahrati_svalu\" title=\"V\u00fdhody stre\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f\">V\u00fdhody stre\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f<\/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\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Vyhody_ochlazovani\" title=\"V\u00fdhody ochlazov\u00e1n\u00ed\">V\u00fdhody ochlazov\u00e1n\u00ed<\/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\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Typy_strecinku\" title=\"Typy stre\u010dinku\">Typy stre\u010dinku<\/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\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Jak_na_spravny_a_efektivni_strecink\" title=\"Jak na spr\u00e1vn\u00fd a efektivn\u00ed stre\u010dink\">Jak na spr\u00e1vn\u00fd a efektivn\u00ed stre\u010dink<\/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\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#Typy_strecinku_podle_svalovych_partii\" title=\"Typy stre\u010dinku podle svalov\u00fdch parti\u00ed\">Typy stre\u010dinku podle svalov\u00fdch parti\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stre\u010dink \u010di rozcvi\u010dka jsou&nbsp;<strong>z\u00e1kladem ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu,&nbsp;<\/strong>na kter\u00fd se bohu\u017eel \u010dasto zapom\u00edn\u00e1. P\u0159itom hraje&nbsp;<strong>skute\u010dn\u011b d\u016fle\u017eitou roli v budov\u00e1n\u00ed sval\u016f, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f&nbsp;<\/strong>a&nbsp;<strong>eliminuje vznik zran\u011bn\u00ed.&nbsp;<\/strong>P\u0159e\u010dt\u011bte si, jak\u00e9&nbsp;<strong>techniky stre\u010dinku&nbsp;<\/strong>zn\u00e1me, a jak\u00e9&nbsp;<strong>benefity v sob\u011b ukr\u00fdvaj\u00ed.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Rozdil_mezi_strecinkem_zahrivanim_a_ochlazovanim\"><\/span>Rozd\u00edl mezi stre\u010dinkem, zah\u0159\u00edv\u00e1n\u00edm a ochlazov\u00e1n\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozd\u00edl mezi&nbsp;<strong>stre\u010dinkem a zah\u0159\u00edv\u00e1n\u00edm&nbsp;<\/strong>p\u0159ed tr\u00e9ninkem spo\u010d\u00edv\u00e1 v jejich \u00fa\u010delu.&nbsp;C\u00edlem stre\u010dinku je&nbsp;<strong>zv\u00fd\u0161en\u00ed flexibility a rozsahu kloub\u016f.&nbsp;<\/strong>P\u0159i zah\u0159\u00edv\u00e1n\u00ed je v\u0161ak d\u016fle\u017eit\u00e9&nbsp;<strong>zv\u00fd\u0161en\u00ed teploty t\u011bla a pr\u016ftoku krve do sval\u016f.&nbsp;<\/strong>Ob\u011b tyto techniky se prov\u00e1d\u011bj\u00ed v\u011bt\u0161inou&nbsp;<strong>p\u0159ed cvi\u010den\u00edm,&nbsp;<\/strong>ale stre\u010dink m\u016f\u017eete d\u011blat i po tr\u00e9ninku spolu s&nbsp;<strong>ochlazov\u00e1n\u00edm.&nbsp;<\/strong>V\u0161echny tyto t\u0159i formy cvi\u010den\u00ed jsou v\u0161ak&nbsp;<strong>sou\u010d\u00e1st\u00ed jednoho komplexu,&nbsp;<\/strong>kter\u00fdm je&nbsp;<strong>rozcvi\u010dka.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed - jsou opravdu d\u016fle\u017eit\u00e9?\" title=\"Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed - jsou opravdu d\u016fle\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\">Zah\u0159\u00edv\u00e1n\u00ed<\/h3>\n\n\n\n<p>Zah\u0159\u00edv\u00e1n\u00ed p\u0159ed tr\u00e9ninkem je&nbsp;<strong>d\u016fle\u017eitou prevenc\u00ed zran\u011bn\u00ed.&nbsp;<\/strong>Spr\u00e1vn\u00e9 zah\u0159\u00e1t\u00ed&nbsp;<strong>revitalizuje kardiovaskul\u00e1rn\u00ed syst\u00e9m&nbsp;<\/strong>zv\u00fd\u0161en\u00edm teploty t\u011bla a pr\u016ftoku krve do sval\u016f.&nbsp;[2]&nbsp;Zah\u0159\u00edv\u00e1n\u00ed tak\u00e9 p\u0159ipravuje va\u0161e svaly na&nbsp;<strong>p\u0159et\u011b\u017eov\u00e1n\u00ed b\u011bhem tr\u00e9ninku.&nbsp;<\/strong>Pokud se svaly dostate\u010dn\u011b zah\u0159ej\u00ed b\u011bhem rozcvi\u010dky,&nbsp;<strong>zv\u00fd\u0161\u00ed se t\u00edm rozsah pohybu&nbsp;<\/strong>a&nbsp;<strong>sn\u00ed\u017e\u00ed se riziko zran\u011bn\u00ed&nbsp;<\/strong>b\u011bhem cvi\u010den\u00ed. P\u0159\u00edkladem dobr\u00e9ho zah\u0159\u00edv\u00e1n\u00ed jsou&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed,&nbsp;<\/strong>jako cyklistika, ch\u016fze nebo jogging, kter\u00e9 byste m\u011bli vykon\u00e1vat po dobu nejm\u00e9n\u011b&nbsp;<strong>5 a\u017e 10 minut.&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\">Ochlazov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed je va\u0161e&nbsp;<strong>srde\u010dn\u00ed frekvence zv\u00fd\u0161en\u00e1 a svaly jsou napjat\u00e9.&nbsp;<\/strong>\u00da\u010delem ochlazov\u00e1n\u00ed je proto&nbsp;<strong>vr\u00e1tit srde\u010dn\u00ed rytmus do norm\u00e1lu&nbsp;<\/strong>a&nbsp;<strong>zabr\u00e1nit vzniku namo\u017een\u00fdch sval\u016f.&nbsp;<\/strong>P\u0159\u00edkladem ochlazov\u00e1n\u00ed po tr\u00e9ninku je nap\u0159\u00edklad&nbsp;<strong>rychl\u00e1&nbsp;ch\u016fze s postupn\u00fdm zpomalov\u00e1n\u00edm.&nbsp;<\/strong>Ochlazov\u00e1n\u00ed je velmi d\u016fle\u017eit\u00e9 pro&nbsp;<strong>vytrvalostn\u00ed sportovce,&nbsp;<\/strong>jako jsou maratonci, proto\u017ee jim pom\u00e1h\u00e1 regulovat pr\u016ftok krve v t\u011ble po dlouh\u00e9m prov\u00e1d\u011bn\u00ed fyzick\u00e9 aktivity.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stre\u010dink<\/h3>\n\n\n\n<p>Stre\u010dink, natahov\u00e1n\u00ed sval\u016f lze prov\u00e1d\u011bt&nbsp;<strong>p\u0159ed,&nbsp;ale i po tr\u00e9ninku.&nbsp;<\/strong>Jeho hlavn\u00edm \u00fa\u010delem p\u0159ed tr\u00e9ninkem je&nbsp;<strong>zlep\u0161it rozsah v kloubech a sn\u00ed\u017eit riziko vzniku zran\u011bn\u00ed p\u0159i cvi\u010den\u00ed.&nbsp;<\/strong>Vyzkou\u0161et m\u016f\u017eete&nbsp;<strong>stre\u010dink cel\u00e9ho t\u011bla,&nbsp;<\/strong>nebo se sta\u010d\u00ed zam\u011b\u0159it na&nbsp;<strong>konkr\u00e9tn\u00ed skupinu sval\u016f,&nbsp;<\/strong>kterou pl\u00e1nujete n\u00e1sledn\u011b procvi\u010dovat.&nbsp;Po tr\u00e9ninku v\u0161ak pln\u00ed stre\u010dink&nbsp;<strong>zcela jinou funkci&nbsp;<\/strong>a jeho \u00fa\u010delem je&nbsp;<strong>p\u0159edej\u00edt n\u00e1stupu namo\u017een\u00fdch sval\u016f.&nbsp;<\/strong>Stre\u010dink m\u016f\u017ee b\u00fdt tak\u00e9 velmi relaxa\u010dn\u00ed, a to po fyzick\u00e9, ale i psychick\u00e9 str\u00e1nce.<\/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_strecinku_a_zahrati_svalu\"><\/span>V\u00fdhody stre\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f<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\">Zlep\u0161uje v\u00fdkon<\/h3>\n\n\n\n<p>Neodmysliteln\u011b&nbsp;<strong>nejlep\u0161\u00edm benefitem stre\u010dinku&nbsp;<\/strong>\u010di zah\u0159\u00edv\u00e1n\u00ed sval\u016f je&nbsp;<strong>vliv na v\u00e1\u0161 v\u00fdkon.&nbsp;<\/strong>Ten pom\u00e1h\u00e1 zlep\u0161it&nbsp;<strong>t\u0159emi \u00fa\u010dinn\u00fdmi zp\u016fsoby:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zlep\u0161uje pr\u016ftok krve&nbsp;<\/strong>\u2013 zah\u0159\u00edv\u00e1n\u00ed \u010di stre\u010dink trvaj\u00edc\u00ed p\u0159ibli\u017en\u011b 10 minut prokazateln\u011b zlep\u0161uje proud\u011bn\u00ed krve a otev\u00edr\u00e1 krevn\u00ed kapil\u00e1ry, kter\u00e9 byly spojeny se zlep\u0161ov\u00e1n\u00edm n\u00e1sledn\u00e9ho fyzick\u00e9ho v\u00fdkonu.<\/li><li><strong>Zlep\u0161uje \u010dinnost kysl\u00edku&nbsp;<\/strong>\u2013 kysl\u00edk se do sval\u016f uvol\u0148uje rychleji p\u0159i vy\u0161\u0161\u00edch teplot\u00e1ch. Pokud si p\u0159ed tr\u00e9ninkem dop\u0159ejete stre\u010dink, zah\u0159ejete t\u00edm sv\u00e9 svaly, kter\u00e9 tak budou p\u0159ipraveny podat co nejlep\u0161\u00ed v\u00fdkon p\u0159i tr\u00e9ninku.&nbsp;Pokud byste stre\u010dink vynechali, m\u016f\u017ee trvat je\u0161t\u011b dlouhou dobu, ne\u017e se do sval\u016f b\u011bhem tr\u00e9ninku uvoln\u00ed kysl\u00edk, co\u017e m\u016f\u017ee m\u00edt negativn\u00ed vliv na v\u00e1\u0161 v\u00fdkon.<\/li><li><strong>Urychluje svalov\u00e9 kontrakce&nbsp;<\/strong>\u2013 zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed tr\u00e9ninkem zvy\u0161uje teplotu t\u011bla.&nbsp;To m\u00e1 za n\u00e1sledek lep\u0161\u00ed nervov\u00fd p\u0159enos a metabolismus sval\u016f.&nbsp;V\u00fdsledkem je, \u017ee va\u0161e svaly budou p\u016fsobit rychleji a efektivn\u011bji na v\u0161echny podn\u011bty b\u011bhem tr\u00e9ninku i po n\u011bm.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Rozd\u00edl mezi stre\u010dinkem, zah\u0159\u00edv\u00e1n\u00edm a ochlazov\u00e1n\u00edm\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Rozd\u00edl mezi stre\u010dinkem, zah\u0159\u00edv\u00e1n\u00edm a ochlazov\u00e1n\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\">Slou\u017e\u00ed jako prevence \u00faraz\u016f<\/h3>\n\n\n\n<p>Efektivn\u00ed a d\u016fslednou rozcvi\u010dkou p\u0159ed tr\u00e9ninkem&nbsp;<strong>uvol\u0148ujete klouby, zvy\u0161ujete jejich rozsah&nbsp;<\/strong>a&nbsp;<strong>zlep\u0161ujete pr\u016ftok krve do sval\u016f.&nbsp;<\/strong>V\u0161echny tyto aspekty jsou nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 p\u0159i&nbsp;<strong>prevenci vzniku zran\u011bn\u00ed.&nbsp;<\/strong>\u010c\u00edm v\u00edce jsou va\u0161e svaly&nbsp;<strong>ztuhl\u00e9 a neprokrven\u00e9,&nbsp;<\/strong>t\u00edm je riziko vzniku zran\u011bn\u00ed b\u011bhem cvi\u010den\u00ed vy\u0161\u0161\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"V\u00fdhody stre\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f\" 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\">Odv\u00e1d\u00ed teplo z t\u011bla<\/h3>\n\n\n\n<p><strong>Aktivace mechanism\u016f odv\u00e1d\u011bn\u00ed tepla z t\u011bla&nbsp;<\/strong>p\u0159isp\u00edv\u00e1 k&nbsp;<strong>\u00fa\u010dinn\u00e9mu ochlazov\u00e1n\u00ed sval\u016f,&nbsp;<\/strong>co\u017e pom\u00e1h\u00e1&nbsp;<strong>p\u0159edch\u00e1zet p\u0159eh\u0159\u00e1t\u00ed a n\u00e1sledn\u00e9mu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"p\u0159etr\u00e9nov\u00e1n\u00ed (opens in a new tab)\">p\u0159etr\u00e9nov\u00e1n\u00ed<\/a>.&nbsp;<\/strong>Tento benefit je d\u016fle\u017eit\u00fd zejm\u00e9na p\u0159i&nbsp;<strong>n\u00e1ro\u010dn\u00e9 aerobn\u00ed aktivit\u011b,&nbsp;<\/strong>jako je b\u011bh nebo j\u00edzda na kole.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Vyrovn\u00e1v\u00e1 produkci hormon\u016f<\/h3>\n\n\n\n<p>T\u011blo b\u011bhem fyzick\u00e9 aktivity&nbsp;<strong>zvy\u0161uje produkci r\u016fzn\u00fdch hormon\u016f,&nbsp;<\/strong>v\u010detn\u011b&nbsp;<strong>kortizolu a adrenalinu.&nbsp;<\/strong>Ty jsou p\u0159\u00edmo odpov\u011bdn\u00e9 za&nbsp;<strong>regulaci tvorby energie a za v\u00e1\u0161 fyzick\u00fd v\u00fdkon.&nbsp;<\/strong>Pokud vynech\u00e1te p\u0159ed tr\u00e9ninkem rozcvi\u010dku, m\u016f\u017ee se st\u00e1t, \u017ee se tyto hormony&nbsp;<strong>aktivuj\u00ed pozd\u011b a nebudou m\u00edt \u017e\u00e1dn\u00fd \u00fa\u010dinek.&nbsp;<\/strong>Naopak&nbsp;<strong>je m\u016f\u017eete aktivovat ji\u017e b\u011bhem rozcvi\u010dky,&nbsp;<\/strong>\u010d\u00edm\u017e t\u011blu b\u011bhem tr\u00e9ninku&nbsp;<strong>poskytnete dostatek energie.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[16]<\/span>&nbsp;O vlivu hormon\u016f na&nbsp;<strong>r\u016fst a regeneraci svalov\u00e9 hmoty&nbsp;<\/strong>se do\u010dtete i v na\u0161em \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jaky-ma-vliv-hormonalni-nerovnovaha-na-svalovou-hmotu-muzu-a-zen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Jak\u00fd m\u00e1 vliv hormon\u00e1ln\u00ed nerovnov\u00e1ha na svalovou hmotu mu\u017e\u016f a \u017een? (opens in a new tab)\">Jak\u00fd m\u00e1 vliv hormon\u00e1ln\u00ed nerovnov\u00e1ha na svalovou hmotu mu\u017e\u016f a \u017een?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_ochlazovani\"><\/span>V\u00fdhody ochlazov\u00e1n\u00ed<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\">Podporuje rychl\u00e9 zotaven\u00ed po tr\u00e9ninku<\/h3>\n\n\n\n<p>Po intenzivn\u00edm a nam\u00e1hav\u00e9m tr\u00e9ninku se ve svalech&nbsp;<strong>nahromad\u00ed kyselina ml\u00e9\u010dn\u00e1.&nbsp;<\/strong>Jde o&nbsp;<strong>organickou l\u00e1tku,&nbsp;<\/strong>kter\u00e1 vznik\u00e1 p\u0159i&nbsp;<strong>rozkladu gluk\u00f3zy ve svalech.&nbsp;<\/strong>V klidov\u00e9m stavu t\u011bla se tvo\u0159\u00ed pouze v&nbsp;<strong>mal\u00e9m mno\u017estv\u00ed&nbsp;<\/strong>a transportuje se do jater, kde se&nbsp;<strong>op\u011bt p\u0159em\u011b\u0148uje na gluk\u00f3zu.&nbsp;<\/strong>B\u011bhem zv\u00fd\u0161en\u00e9 fyzick\u00e9 aktivity se v\u0161ak tvo\u0159\u00ed&nbsp;<strong>v\u011bt\u0161\u00ed mno\u017estv\u00ed gluk\u00f3zy,&nbsp;<\/strong>\u010d\u00edm\u017e se tvo\u0159\u00ed i&nbsp;<strong>vy\u0161\u0161\u00ed hladina kyseliny ml\u00e9\u010dn\u00e9,&nbsp;<\/strong>kterou j\u00e1tra nest\u00edhaj\u00ed zpracov\u00e1vat. Z toho d\u016fvodu se&nbsp;<strong>ukl\u00e1d\u00e1 ve svalech&nbsp;<\/strong>a zp\u016fsobuje&nbsp;<strong>k\u0159e\u010de, bolest sval\u016f \u010di dokonce svalovou hore\u010dku.&nbsp;<\/strong>Pr\u00e1v\u011b&nbsp;<strong>ochlazovac\u00ed f\u00e1ze po tr\u00e9ninku&nbsp;<\/strong>m\u016f\u017ee pomoci procesu&nbsp;<strong>eliminace kyseliny ml\u00e9\u010dn\u00e9 ze sval\u016f.&nbsp;<\/strong>To pom\u00e1h\u00e1 k&nbsp;<strong>rychlej\u0161\u00ed regeneraci&nbsp;<\/strong>a&nbsp;<strong>zabra\u0148uje vzniku namo\u017een\u00fdch sval\u016f.&nbsp;<\/strong><span class=\"tadv-color\">[5] [13]<\/span>&nbsp;Jako dal\u0161\u00edm skv\u011bl\u00fdm prost\u0159edkem na&nbsp;<strong>sn\u00ed\u017een\u00ed tvorby kyseliny ml\u00e9\u010dn\u00e9&nbsp;<\/strong>b\u011bhem tr\u00e9ninku se uk\u00e1zala i suplementace&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kreatinu (opens in a new tab)\">kreatinu<\/a>, kter\u00fd z\u00e1rove\u0148&nbsp;<strong>z\u00e1sobuje svaly energi\u00ed.<\/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\">Sni\u017euje bolest sval\u016f s opo\u017ed\u011bn\u00fdm n\u00e1stupem (DOMS)<\/h3>\n\n\n\n<p><strong>Bolestivost sval\u016f s opo\u017ed\u011bn\u00fdm n\u00e1stupem nebo namo\u017een\u00e9 svaly,&nbsp;<\/strong>anglicky&nbsp;<em>Delayed Onset Muscle Soreness (DOMS),&nbsp;<\/em>obvykle za\u010d\u00ednaj\u00ed&nbsp;<strong>den nebo dva po tr\u00e9ninku.&nbsp;<\/strong>Bolest, kterou poci\u0165ujete b\u011bhem tr\u00e9ninku nebo bezprost\u0159edn\u011b po n\u011bm, je jin\u00fd druh bolesti sval\u016f, naz\u00fdv\u00e1 se tak\u00e9&nbsp;<strong>akutn\u00ed svalov\u00e1 bolest.&nbsp;<\/strong>Ta vznik\u00e1 pr\u00e1v\u011b z v\u00fd\u0161e zm\u00edn\u011bn\u00e9ho d\u016fvodu&nbsp;<strong>tvorby kyseliny ml\u00e9\u010dn\u00e9&nbsp;<\/strong>a je doprov\u00e1zena&nbsp;<strong>bolest\u00ed bezprost\u0159edn\u011b po tr\u00e9ninku.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u016f\u017ee zp\u016fsobit&nbsp;<strong>jak\u00e9koliv cvi\u010den\u00ed,&nbsp;<\/strong>p\u0159i kter\u00e9m vznikaj\u00ed&nbsp;<strong>drobn\u00e9 mikroskopick\u00e9 trhliny ve svalov\u00fdch vl\u00e1knech.&nbsp;<\/strong>T\u011blo reaguje na toto po\u0161kozen\u00ed&nbsp;<strong>zv\u00fd\u0161en\u00edm z\u00e1n\u011btu,&nbsp;<\/strong>kter\u00fd m\u016f\u017ee v\u00e9st k&nbsp;<strong>opo\u017ed\u011bn\u00e9mu n\u00e1stupu bolestivosti sval\u016f.&nbsp;<\/strong>Mezi&nbsp;<strong>p\u0159\u00edznaky DOMS \u010di namo\u017een\u00fdch sval\u016f,&nbsp;<\/strong>na kter\u00e9 je pot\u0159eba si d\u00e1vat pozor, mohou pat\u0159it:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>na dotek citliv\u00e9 svaly<\/li><li>sn\u00ed\u017een\u00fd rozsah pohybu kv\u016fli bolesti a ztuhlosti p\u0159i pohybu<\/li><li>otok posti\u017een\u00fdch sval\u016f<\/li><li>svalov\u00e1 \u00fanava<\/li><li>kr\u00e1tkodob\u00e1 ztr\u00e1ta svalov\u00e9 s\u00edly<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkumy prok\u00e1zaly, \u017ee&nbsp;<strong>\u00fa\u010dinnou prevenc\u00ed p\u0159ed vznikem DOMS&nbsp;<\/strong>je pr\u00e1v\u011b&nbsp;<strong>ochlazov\u00e1n\u00ed po tr\u00e9ninku pomoc\u00ed rozcvi\u010dky a natahov\u00e1n\u00ed sval\u016f,&nbsp;<\/strong>nebo mas\u00e1\u017e jednotliv\u00fdch nam\u00e1han\u00fdch svalov\u00fdch parti\u00ed.&nbsp;<span style=\"color: #ff6600;\">[14]&nbsp;<\/span>Pokud se chcete o namo\u017een\u00fdch svalech, a o tom, jak jim p\u0159edej\u00edt, dozv\u011bd\u011bt je\u0161t\u011b v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek Je pravda, \u017ee po namo\u017een\u00fdch svalech rostou svaly rychleji?<\/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\u010dink podporuje rychl\u00e9 zotaven\u00ed po tr\u00e9ninku\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Stre\u010dink podporuje rychl\u00e9 zotaven\u00ed po tr\u00e9ninku\" 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_strecinku\"><\/span>Typy stre\u010dinku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako existuj\u00ed&nbsp;<strong>r\u016fzn\u00e9 druhy tr\u00e9nink\u016f,&nbsp;<\/strong>existuje i&nbsp;<strong>n\u011bkolik forem stre\u010dinku.&nbsp;<\/strong>P\u0159i rozcvi\u010dov\u00e1n\u00ed se m\u016f\u017eete zam\u011b\u0159it na&nbsp;<strong>statick\u00fd, dynamick\u00fd,&nbsp;<\/strong>ale i&nbsp;<strong>balistick\u00fd stre\u010dink.&nbsp;<\/strong>Pod\u00edvejme se, jak\u00fd je mezi nimi rozd\u00edl.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Statick\u00fd stre\u010dink<\/h3>\n\n\n\n<p>Jde o&nbsp;<strong>nejb\u011b\u017en\u011bj\u0161\u00ed typ stre\u010dinku.&nbsp;<\/strong>Jeho technika spo\u010d\u00edv\u00e1 v&nbsp;<strong>nap\u00edn\u00e1n\u00ed svalu nebo skupiny sval\u016f&nbsp;<\/strong>do&nbsp;<strong>nejvzd\u00e1len\u011bj\u0161\u00edho bodu&nbsp;<\/strong>a n\u00e1sledn\u00e9m&nbsp;<strong>udr\u017eov\u00e1n\u00ed t\u00e9to pozice.&nbsp;<\/strong>Tento druh stre\u010dinku je pova\u017eov\u00e1n za&nbsp;<strong>nejbezpe\u010dn\u011bj\u0161\u00ed zp\u016fsob natahov\u00e1n\u00ed svalstva.&nbsp;<\/strong>Poskytuje toti\u017e sval\u016fm a pojivov\u00fdm tk\u00e1n\u00edm&nbsp;<strong>dostatek \u010dasu na uvoln\u011bn\u00ed.&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\u010dink se v\u011bt\u0161inou&nbsp;<strong>prov\u00e1d\u00ed p\u0159ed silov\u00fdm tr\u00e9ninkem,&nbsp;<\/strong>a to natahov\u00e1n\u00edm sval\u016f, kter\u00e9 se chyst\u00e1te procvi\u010dit.&nbsp;Mnoz\u00ed odborn\u00edci v\u0161ak pova\u017euj\u00ed&nbsp;<strong>tento typ stre\u010dinku za mnohem m\u00e9n\u011b efektivn\u00ed ne\u017e dynamick\u00fd stre\u010dink,&nbsp;<\/strong>proto\u017ee p\u0159i dynamick\u00e9 rozcvi\u010dce se v\u00fdrazn\u011bji&nbsp;<strong>zvy\u0161uje rozsah pohybu.<\/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\">Dynamick\u00fd stre\u010dink<\/h3>\n\n\n\n<p>Na rozd\u00edl od statick\u00e9ho stre\u010dinku je dynamick\u00fd stre\u010dink&nbsp;<strong>obl\u00edben\u00fdm zp\u016fsobem zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed aerobn\u00edm cvi\u010den\u00edm.&nbsp;<\/strong>Dynamick\u00e1 rozcvi\u010dka spo\u010d\u00edv\u00e1 v&nbsp;<strong>maxim\u00e1ln\u00edm zah\u0159\u00e1t\u00ed sval\u016f,&nbsp;<\/strong>a to&nbsp;<strong>opakov\u00e1n\u00edm pohybu n\u011bkolikr\u00e1t za sebou.&nbsp;<\/strong>\u00da\u010delem dynamick\u00e9ho stre\u010dinku je tedy&nbsp;<strong>zlep\u0161it flexibilitu&nbsp;<\/strong>p\u0159ed prov\u00e1d\u011bn\u00edm jak\u00e9hokoliv sportu, b\u011bhu, cyklistiky \u010di jin\u00e9 aerobn\u00ed \u010dinnosti. P\u0159\u00edkladem dynamick\u00e9ho stre\u010dinku je nap\u0159\u00edklad sprinter, kter\u00fd d\u011bl\u00e1 p\u0159ed b\u011bhem&nbsp;<strong>p\u0159ehnan\u011b dlouh\u00e9 kroky,&nbsp;<\/strong>aby si nastavil&nbsp;<strong>maxim\u00e1ln\u00ed rozsah pohybu&nbsp;<\/strong>na nadch\u00e1zej\u00edc\u00ed 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\u010dinku\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Typy stre\u010dinku\" 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\">Balistick\u00fd stre\u010dink<\/h3>\n\n\n\n<p>Mnoho cvi\u010denc\u016f si tento typ stre\u010dinku&nbsp;<strong>plete s&nbsp;dynamick\u00fdm stre\u010dinkem.&nbsp;<\/strong>Existuje v\u0161ak mezi nimi&nbsp;<strong>v\u00fdrazn\u00fd rozd\u00edl.&nbsp;<\/strong>Z\u00e1klad dynamick\u00e9 rozcvi\u010dky tvo\u0159\u00ed&nbsp;<strong>pravideln\u00e9, opakovan\u00e9 a \u00famysln\u011b koordinovan\u00e9 pohyby.&nbsp;<\/strong>P\u0159i balistick\u00e9m stre\u010dinku se v\u0161ak pou\u017e\u00edvaj\u00ed&nbsp;<strong>nepravideln\u00e9, trhan\u00e9 a v\u011bt\u0161inou aerobn\u00ed pohyby,&nbsp;<\/strong>jako je intenzivn\u00ed sk\u00e1k\u00e1n\u00ed \u010di sprint.&nbsp;Z\u00e1rove\u0148 by se p\u0159i balistick\u00e9m stre\u010dinku m\u011bla p\u0159ekro\u010dit hranice&nbsp;<strong>maxim\u00e1ln\u00edho rozsahu pohybu.&nbsp;<\/strong>Je v\u0161ak d\u016fle\u017eit\u00e9 podotknout, \u017ee tento druh stre\u010dinku je&nbsp;<strong>n\u00e1chyln\u011bj\u0161\u00ed na vznik zran\u011bn\u00ed&nbsp;<\/strong>a prov\u00e1d\u011bt by ho m\u011bli pouze zku\u0161en\u00ed sportovci.<\/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\">Pasivn\u00ed stre\u010dink<\/h3>\n\n\n\n<p>Podle&nbsp;<strong>druhu p\u016fsob\u00edc\u00ed s\u00edly&nbsp;<\/strong>lze stre\u010dink rozd\u011blit na&nbsp;<strong>pasivn\u00ed a aktivn\u00ed.&nbsp;<\/strong>Pasivn\u00ed stre\u010dink nast\u00e1v\u00e1 tehdy, pokud k&nbsp;<strong>dosa\u017een\u00ed maxim\u00e1ln\u00edho bodu rozsahu pom\u00e1h\u00e1 vn\u011bj\u0161\u00ed s\u00edla.&nbsp;<\/strong>Ta m\u016f\u017ee p\u0159ij\u00edt prost\u0159ednictv\u00edm&nbsp;<strong>gravitace, jin\u00e9 osoby&nbsp;<\/strong>nebo&nbsp;<strong>nap\u00ednac\u00edho za\u0159\u00edzen\u00ed,&nbsp;<\/strong>jako jsou&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"posilovac\u00ed gumy (opens in a new tab)\">posilovac\u00ed gumy<\/a><\/strong>&nbsp;nebo&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zavesne-posilovaci-systemy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"z\u00e1v\u011bsn\u00e9 posilovac\u00ed syst\u00e9my (opens in a new tab)\">z\u00e1v\u011bsn\u00e9 posilovac\u00ed syst\u00e9my<\/a>.<\/strong>&nbsp;Pointou je, \u017ee sval, kter\u00fd chcete nat\u00e1hnout, nen\u00ed&nbsp;<strong>prim\u00e1rn\u011b nam\u00e1h\u00e1n&nbsp;<\/strong>a vy tak p\u0159i stre\u010dinku m\u016f\u017eete i relaxovat. Pasivn\u00ed stre\u010dink je mimo\u0159\u00e1dn\u011b&nbsp;<strong>efektivn\u00ed p\u0159i zm\u00edr\u0148ov\u00e1n\u00ed k\u0159e\u010d\u00ed ve svalech,&nbsp;<\/strong>kter\u00e9 se l\u00e9\u010d\u00ed ze zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"256,29667,36310,32659,36328,36364,36286,49246,44953,36043,29698\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Aktivn\u00ed stre\u010dink<\/h3>\n\n\n\n<p>Aktivn\u00ed stre\u010dink je charakteristick\u00fd t\u00edm, \u017ee na&nbsp;<strong>udr\u017een\u00ed stre\u010dinkov\u00e9 pozice pou\u017e\u00edv\u00e1te vlastn\u00ed s\u00edlu.&nbsp;<\/strong>Jde tedy o opak pasivn\u00edho stre\u010dinku.&nbsp;P\u0159\u00edkladem je&nbsp;<strong>zved\u00e1n\u00ed nohy ze zem\u011b vle\u017ee,&nbsp;<\/strong>p\u0159i\u010dem\u017e na jej\u00ed udr\u017een\u00ed ve vzduchu&nbsp;<strong>vyu\u017e\u00edv\u00e1te pouze s\u00edlu nohy.&nbsp;<\/strong>P\u0159i pasivn\u00edm stre\u010dinku byste na udr\u017een\u00ed nohy ve vzduchu vyu\u017eili&nbsp;<strong>nap\u0159\u00edklad podp\u00edr\u00e1n\u00ed rukou.&nbsp;<\/strong>Aktivn\u00ed stre\u010dink je proto&nbsp;<strong>mnohem nam\u00e1hav\u011bj\u0161\u00ed,&nbsp;<\/strong>ale p\u0159i budov\u00e1n\u00ed sval\u016f a flexibility&nbsp;<strong>efektivn\u011bj\u0161\u00ed.&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=\"Jak na spr\u00e1vn\u00fd a \u00fa\u010dinn\u00fd stre\u010dink\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"Jak na spr\u00e1vn\u00fd a \u00fa\u010dinn\u00fd stre\u010dink\" 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\">Myofasci\u00e1ln\u00ed uvoln\u011bn\u00ed<\/h3>\n\n\n\n<p>K tomuto druhu stre\u010dinku se vyu\u017e\u00edv\u00e1&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"mas\u00e1\u017en\u00ed v\u00e1lec (opens in a new tab)\">mas\u00e1\u017en\u00ed v\u00e1lec<\/a>&nbsp;nebo jin\u00e9 mas\u00e1\u017en\u00ed za\u0159\u00edzen\u00ed. Jeho aplikace na svaly&nbsp;<strong>uvol\u0148uje myofasci\u00e1ln\u00ed nap\u011bt\u00ed&nbsp;<\/strong>a&nbsp;<strong>zlep\u0161uje flexibilitu ve fasci\u00edch.&nbsp;<\/strong>Fascie je&nbsp;<strong>specializovan\u00fd syst\u00e9m pojivov\u00e9 tk\u00e1n\u011b,&nbsp;<\/strong>kter\u00fd&nbsp;<strong>sjednocuje cel\u00e9 t\u011blo.&nbsp;<\/strong>Ovliv\u0148uje&nbsp;<strong>kosti, svaly, klouby, nervy&nbsp;<\/strong>a nach\u00e1z\u00ed se tak\u00e9 v&nbsp;<strong>mozku a m\u00ed\u0161e.&nbsp;<\/strong>Proto je d\u016fle\u017eit\u00e9 db\u00e1t o&nbsp;<strong>fasci\u00e1ln\u00ed syst\u00e9m a pravideln\u011b ho stimulovat.&nbsp;<\/strong>Nap\u011bt\u00ed na jednom fasci\u00e1ln\u00edm m\u00edst\u011b toti\u017e&nbsp;<strong>ovliv\u0148uje i vzd\u00e1len\u011bj\u0161\u00ed m\u00edsta,&nbsp;<\/strong>proto\u017ee jde o \u00fazce propojen\u00fd syst\u00e9m. Pokud proto c\u00edt\u00edte&nbsp;<strong>nap\u011bt\u00ed v l\u00fdtku,&nbsp;<\/strong>v\u011b\u0159te, \u017ee se tato tenze&nbsp;<strong>nenach\u00e1z\u00ed pouze v l\u00fdtku,&nbsp;<\/strong>ale je tak\u00e9 v&nbsp;<strong>jin\u00fdch \u010d\u00e1stech t\u011bla.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Jak_na_spravny_a_efektivni_strecink\"><\/span>Jak na spr\u00e1vn\u00fd a efektivn\u00ed stre\u010dink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Doba trv\u00e1n\u00ed stre\u010dinku&nbsp;<\/strong>\u2013 n\u011bkter\u00e9 studie nazna\u010duj\u00ed, \u017ee natahov\u00e1n\u00ed \u010di ochlazov\u00e1n\u00ed jedn\u00e9 svalov\u00e9 partie by m\u011blo trvat p\u0159ibli\u017en\u011b 30 a\u017e 60 sekund.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[15]&nbsp;<\/span><\/li><li><strong>Po\u010det opakov\u00e1n\u00ed&nbsp;<\/strong>\u2013 z\u00e1le\u017e\u00ed na n\u011bkolika faktorech, jako je va\u0161e fyzick\u00e1 kondice, v\u011bk \u010di pohlav\u00ed.&nbsp;Plat\u00ed v\u0161ak, \u017ee byste to se stre\u010dinkem nem\u011bli p\u0159eh\u00e1n\u011bt a dop\u0159\u00e1t si tolik opakov\u00e1n\u00ed, kolik zvl\u00e1dnete.&nbsp;D\u016fle\u017eit\u00e9 je poslouchat sv\u00e9 t\u011blo.<\/li><li><strong>D\u00fdch\u00e1n\u00ed&nbsp;<\/strong>\u2013 to v\u00e1m pom\u016f\u017ee spr\u00e1vn\u011b se uvolnit.&nbsp;P\u0159ed nata\u017een\u00edm svalu byste se m\u011bli pomalu nadechnout a b\u011bhem jeho natahov\u00e1n\u00ed pomalu vydechnout.&nbsp;V\u00fddech by nem\u011bl b\u00fdt nucen\u00fd, ale p\u0159irozen\u00fd.<\/li><li><strong>Kdy prov\u00e1d\u011bt stre\u010dink&nbsp;<\/strong>\u2013 pokud chcete dos\u00e1hnout optim\u00e1ln\u00edch v\u00fdsledk\u016f a p\u0159edej\u00edt zran\u011bn\u00ed, stre\u010dink, zah\u0159\u00e1t\u00ed sval\u016f a jejich ochlazov\u00e1n\u00ed by m\u011blo b\u00fdt sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/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_strecinku_podle_svalovych_partii\"><\/span>Typy stre\u010dinku podle svalov\u00fdch parti\u00ed <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Teorii stre\u010dinku a zah\u0159\u00e1t\u00ed sval\u016f&nbsp;<\/strong>jste ji\u017e pochopili, je \u010das&nbsp;<strong>pustit se do cvi\u010den\u00ed.&nbsp;<\/strong>Jak by m\u011bl takov\u00fd&nbsp;<strong>stre\u010dink vypadat?&nbsp;<\/strong>V\u0161e z\u00e1le\u017e\u00ed na tom,&nbsp;<strong>jakou partii se rozhodnete procvi\u010dit.&nbsp;<\/strong>Optim\u00e1ln\u00ed je v\u0161ak&nbsp;<strong>zam\u011b\u0159it se na stre\u010dink cel\u00e9ho t\u011bla.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Stre\u010dink cel\u00e9ho t\u011bla <\/h3>\n\n\n\n<p>V\u00fdhodou stre\u010dinku cel\u00e9ho t\u011bla je, \u017ee a\u0165 se&nbsp;<strong>chyst\u00e1te na jak\u00fdkoliv tr\u00e9nink,&nbsp;<\/strong>ka\u017ed\u00fd sval bude&nbsp;<strong>po\u0159\u00e1dn\u011b nata\u017een\u00fd.&nbsp;<\/strong>Z\u00e1kladem je&nbsp;<strong>za\u010d\u00ednat od hlavy a postupn\u011b sm\u011b\u0159ovat a\u017e k chodidl\u016fm,&nbsp;<\/strong>p\u0159i\u010dem\u017e neopomenete \u017e\u00e1dnou svalovou partii.<\/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\">P\u0159\u00edklad&nbsp;<strong>spr\u00e1vn\u00e9ho stre\u010dinku cel\u00e9ho t\u011bla p\u0159ed tr\u00e9ninkem&nbsp;<\/strong>si m\u016f\u017eete prohl\u00e9dnout tak\u00e9 ve 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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\">Nebo si rovnou vyzkou\u0161ejte tr\u00e9nink mobility a cviky s foam rollerem s Jakubem En\u017elem: <\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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\">Stre\u010dink jednotliv\u00fdch svalov\u00fdch parti\u00ed <\/h3>\n\n\n\n<p>\u010c\u00edm d\u00e1l popul\u00e1rn\u011bj\u0161\u00ed technikou, a to zejm\u00e9na u kulturist\u016f \u010di milovn\u00edk\u016f posilov\u00e1n\u00ed, je&nbsp;<strong>zam\u011b\u0159it stre\u010dink pouze na ur\u010dit\u00e9 svalov\u00e9 partie.&nbsp;<\/strong>Konkr\u00e9tn\u011b na ty, kter\u00e9 se&nbsp;<strong>po stre\u010dinku chyst\u00e1te nam\u00e1hat.&nbsp;<\/strong>Pod\u00edvejte se tedy na to, jak by m\u011blo&nbsp;<strong>vypadat nata\u017een\u00ed sval\u016f jednotliv\u00fdch \u010d\u00e1st\u00ed t\u011bla.<\/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\u010dink zam\u011b\u0159en\u00fd na jednotliv\u00e9 svalov\u00e9 partie \u2013 ramena, z\u00e1p\u011bst\u00ed, bedra a kotn\u00edky:<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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>Chodidla a kotn\u00edky&nbsp;<\/strong>\u2013 mnoho sportovc\u016f, zejm\u00e9na kulturist\u016f, zapom\u00edn\u00e1 na procvi\u010den\u00ed t\u00e9to svalov\u00e9 partie.&nbsp;P\u0159itom jde o&nbsp;<strong>svaly p\u0159\u00edmo propojen\u00e9 se svaly l\u00fdtka&nbsp;<\/strong>\u010di hamstringy.&nbsp;Pou\u017e\u00edvaj\u00ed se zejm\u00e9na p\u0159i b\u011bhu, cyklistice, ale i silov\u00e9m tr\u00e9ninku b\u011bhem prov\u00e1d\u011bn\u00ed mrtv\u00e9ho tahu.&nbsp;Pokud tedy chodidla a kotn\u00edky po\u0159\u00e1dn\u011b nenat\u00e1hnete, m\u016f\u017eete si zp\u016fsobit nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed.<\/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\u010dink na chodidla a kotn\u00edky:<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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&nbsp;<\/strong>\u2013 svaly l\u00fdtka jsou tak\u00e9 mnohdy&nbsp;<strong>podce\u0148ov\u00e1ny b\u011bhem rozcvi\u010dky.&nbsp;<\/strong>P\u0159itom pr\u00e1v\u011b v l\u00fdtku vznik\u00e1 nejv\u00edce svalov\u00fdch k\u0159e\u010d\u00ed p\u0159i cvi\u010den\u00ed.&nbsp;Skv\u011bl\u00fdm cvikem b\u011bhem rozcvi\u010dky je&nbsp;<strong>nata\u017een\u00ed l\u00fdtka vestoje oproti zdi.&nbsp;<\/strong>Postavte se proto tv\u00e1\u0159\u00ed ke zdi, pravou nohou vykro\u010dte vp\u0159ed a levou nechte nata\u017eenou vzadu tak, abyste byli v m\u00edrn\u00e9m p\u0159edklonu.&nbsp;Patu zadn\u00ed nata\u017een\u00e9 nohy tla\u010dte sm\u011brem k zemi, dokud neuc\u00edt\u00edte, jak se v\u00e1m natahuje l\u00fdtko.&nbsp;Samoz\u0159ejm\u011b, \u017ee cvik\u016f na svaly l\u00fdtka je mnohem v\u00edce, proto si m\u016f\u017eete svou rozcvi\u010dku v\u017edy o\u017eivit.<\/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\u010dink 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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>Stehna \u2013&nbsp;<\/strong>zde je pot\u0159eba zam\u011b\u0159it se na stre\u010dink&nbsp;<strong>p\u0159edn\u00edch a zadn\u00edch stehenn\u00edch sval\u016f.&nbsp;<\/strong>Na nata\u017een\u00ed p\u0159edn\u00edch sval\u016f stehna je \u00fa\u010dinn\u00fd cvik&nbsp;<strong>,,p\u0159\u00edtahy nohy vestoje\u201c<\/strong><em>.&nbsp;<\/em>Postavte se ob\u011bma nohama na zem a jednu nohu pokr\u010dte tak, aby se va\u0161e pata dotkla sedac\u00edch sval\u016f.&nbsp;N\u00e1sledn\u011b si patu uchopte rukama a vydr\u017ete v t\u00e9to poloze alespo\u0148 30 sekund.&nbsp;B\u011bhem tohoto cviku byste m\u011bli c\u00edtit, jak se v\u00e1m&nbsp;<strong>natahuj\u00ed p\u0159edn\u00ed stehenn\u00ed svaly.&nbsp;<\/strong>Naopak, pokud chcete procvi\u010dit zadn\u00ed stehenn\u00ed svaly nebo hamstringy, mus\u00edte se zam\u011b\u0159it na jin\u00fd druh cvik\u016f.&nbsp;Posa\u010fte se rovn\u00fdma nohama na zem.&nbsp;Z\u00e1da udr\u017eujte rovn\u011b a prsty na rukou se sna\u017ete dotknout prst\u016f na nohou. Nikdy v\u0161ak p\u0159i tomto cviku nekr\u010dte nohy v kolenou, jinak 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\u010dink na stehna:<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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>Z\u00e1da&nbsp;<\/strong>\u2013 p\u0159i rozcvi\u010dce zad je pot\u0159eba za\u010d\u00edt s natahov\u00e1n\u00edm kr\u010dn\u00ed p\u00e1te\u0159e.&nbsp;Pr\u00e1v\u011b ta se zapojuje p\u0159i mnoh\u00fdch, a\u0165 u\u017e kardio nebo silov\u00fdch cvic\u00edch.&nbsp;Z\u00e1kladn\u00edm typem rozcvi\u010dky jsou&nbsp;<strong>\u00faklony hlavy&nbsp;<\/strong>sm\u011brem dop\u0159edu, dozadu, vlevo a vpravo.&nbsp;Po procvi\u010den\u00ed kr\u010dn\u00ed p\u00e1te\u0159e p\u0159ejdete sm\u011brem dol\u016f, k bedern\u00ed \u010d\u00e1sti, kterou&nbsp;<strong>nat\u00e1hnete p\u0159edklonem a \u00faklonem&nbsp;<\/strong>cel\u00e9ho t\u011bla.&nbsp;P\u0159i procvi\u010dov\u00e1n\u00ed krku, kr\u010dn\u00ed p\u00e1te\u0159e, ale tak\u00e9 spodn\u00ed \u010d\u00e1sti zad m\u016f\u017eete vyu\u017e\u00edt i polohy z j\u00f3gy.<\/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\u010dink na z\u00e1da:<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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>Ramena, tricepsy a bicepsy&nbsp;<\/strong>\u2013 z\u00e1kladem cviku na stre\u010dink ramen je p\u0159edpa\u017eit jednu ruku, pokr\u010dit ji v lokti a um\u00edstit za hlavu, p\u0159i\u010dem\u017e si ji p\u0159idr\u017eujete druhou rukou.&nbsp;Samoz\u0159ejm\u011b jde o jeden z nejleh\u010d\u00edch cvik\u016f, pokud v\u00e1s ale v posilovn\u011b \u010dek\u00e1 nam\u00e1hav\u00e9 cvi\u010den\u00ed ramen, m\u011bli byste se zam\u011b\u0159it na&nbsp;<strong>komplexn\u011bj\u0161\u00ed rozcvi\u010dku.&nbsp;<\/strong>Stejn\u011b je to i v p\u0159\u00edpad\u011b triceps\u016f a biceps\u016f, kter\u00fdm byste m\u011bli p\u0159i stre\u010dinku v\u011bnovat 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\u010dink na ramena:<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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\u010dink 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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\u010dink 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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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\u00e9ninkov\u00e9ho pl\u00e1nu v kroc\u00edch:&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>zah\u0159\u00e1t\u00ed sval\u016f kr\u00e1tkou aerobn\u00ed aktivitou<\/li><li>stre\u010dink cel\u00e9ho t\u011bla, p\u0159\u00edpadn\u011b vybran\u00e9 skupiny sval\u016f<\/li><li>samotn\u00fd tr\u00e9nink<\/li><li>stre\u010dink cel\u00e9ho t\u011bla po tr\u00e9ninku<\/li><li>ochlazov\u00e1n\u00ed<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapom\u00ednejte v\u0161ak, \u017ee&nbsp;<strong>\u017e\u00e1dn\u00e9 v\u00fdsledky se nedostav\u00ed bez spr\u00e1vn\u00e9ho proveden\u00ed jednotliv\u00fdch cvik\u016f.&nbsp;<\/strong>Pokud se tedy rozhodnete stre\u010dink a rozcvi\u010dku za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, co\u017e byste ur\u010dit\u011b m\u011bli, po\u0159\u00e1dn\u011b si&nbsp;<strong>prostudujte spr\u00e1vnou techniku cvik\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jsme v\u00e1m o&nbsp;<strong>stre\u010dinku, zah\u0159\u00e1t\u00ed a ochlazov\u00e1n\u00ed sval\u016f&nbsp;<\/strong>poskytli v\u0161echny d\u016fle\u017eit\u00e9 informace.&nbsp;<strong>Za\u0159azujete rozcvi\u010dku do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu?&nbsp;<\/strong>Pod\u011blte se o sv\u00e9 zku\u0161enosti v koment\u00e1\u0159\u00edch, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho&nbsp;<strong>sd\u00edlet&nbsp;d\u00e1l.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\u010dink \u010di rozcvi\u010dka jsou z\u00e1kladem ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, na kter\u00fd se bohu\u017eel \u010dasto zapom\u00edn\u00e1. P\u0159itom hraje skute\u010dn\u011b d\u016fle\u017eitou roli v budov\u00e1n\u00ed sval\u016f, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a eliminuje vznik zran\u011bn\u00ed. P\u0159e\u010dt\u011bte si, jak\u00e9 techniky stre\u010dinku zn\u00e1me, a jak\u00e9 benefity v sob\u011b ukr\u00fdvaj\u00ed.<\/p>\n","protected":false},"author":22,"featured_media":181340,"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":[29],"tags":[7209,7221,7377,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252609","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-regenerace","9":"tag-rozcvicka-cs","10":"tag-strecing-cs","11":"tag-trenink","12":"h-entry","13":"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\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed - jsou opravdu d\u016fle\u017eit\u00e9? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d za\u0159adit stre\u010dink a rozcvi\u010dku do tr\u00e9ninkov\u00e9ho pl\u00e1nu? P\u0159e\u010dt\u011bte si, jak \u00fa\u010dinn\u011b p\u0159edej\u00edt bolesti sval\u016f a vzniku zran\u011bn\u00ed pomoc\u00ed nata\u017een\u00ed sval\u016f.\" \/>\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-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed - jsou opravdu d\u016fle\u017eit\u00e9? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pro\u010d za\u0159adit stre\u010dink a rozcvi\u010dku do tr\u00e9ninkov\u00e9ho pl\u00e1nu? P\u0159e\u010dt\u011bte si, jak \u00fa\u010dinn\u011b p\u0159edej\u00edt bolesti sval\u016f a vzniku zran\u011bn\u00ed pomoc\u00ed nata\u017een\u00ed sval\u016f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-12T09:51:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-06T10:02:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/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.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed &#8211; jsou opravdu d\u016fle\u017eit\u00e9?\",\"datePublished\":\"2020-09-12T09:51:00+00:00\",\"dateModified\":\"2021-05-06T10:02:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\"},\"wordCount\":3793,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\",\"keywords\":[\"regenerace\",\"rozcvi\u010dka\",\"stre\u010ding\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\",\"name\":\"Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed - jsou opravdu d\u016fle\u017eit\u00e9? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rozcvicka-strecing-clanok-1.png\",\"datePublished\":\"2020-09-12T09:51:00+00:00\",\"dateModified\":\"2021-05-06T10:02:19+00:00\",\"description\":\"Pro\u010d za\u0159adit stre\u010dink a rozcvi\u010dku do tr\u00e9ninkov\u00e9ho pl\u00e1nu? 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