{"id":407683,"date":"2022-12-09T10:00:00","date_gmt":"2022-12-09T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407683"},"modified":"2022-12-09T11:53:03","modified_gmt":"2022-12-09T10:53:03","slug":"jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/","title":{"rendered":"Jak se otu\u017eovat? 10 tip\u016f pro za\u010d\u00ednaj\u00edc\u00ed i pokro\u010dil\u00e9 otu\u017eilce"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#Proc_se_otuzovat\" title=\"Pro\u010d se otu\u017eovat?&nbsp;\">Pro\u010d se otu\u017eovat?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#10_zpusobu_jak_se_otuzovat\" title=\"10 zp\u016fsob\u016f, jak se otu\u017eovat\">10 zp\u016fsob\u016f, jak se otu\u017eovat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#1_Okolnim_prostredim\" title=\"1. Okoln\u00edm prost\u0159ed\u00edm\">1. Okoln\u00edm prost\u0159ed\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#2_Studenym_vzduchem\" title=\"2. Studen\u00fdm vzduchem\">2. Studen\u00fdm vzduchem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#3_Stridanim_tepla_a_chladu\" title=\"3. St\u0159\u00edd\u00e1n\u00edm tepla a chladu\">3. St\u0159\u00edd\u00e1n\u00edm tepla a chladu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#4_Studenou_sprchou\" title=\"4. Studenou sprchou\">4. Studenou sprchou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#5_Ve_vane\" title=\"5. Ve van\u011b\">5. Ve van\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#6_V_sudu_nebo_kadi\" title=\"6. V sudu nebo k\u00e1di\">6. V sudu nebo k\u00e1di<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#7_Chozenim_po_snehu\" title=\"7. Chozen\u00edm po sn\u011bhu\">7. Chozen\u00edm po sn\u011bhu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#8_V_jezere_rybniku_ci_rece\" title=\"8. V jeze\u0159e, rybn\u00edku \u010di \u0159ece\">8. V jeze\u0159e, rybn\u00edku \u010di \u0159ece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#9_Plavanim_v_zime_venku\" title=\"9. Plav\u00e1n\u00edm v zim\u011b venku\">9. Plav\u00e1n\u00edm v zim\u011b venku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#10_V_kryokomore\" title=\"10. V kryokomo\u0159e\">10. V kryokomo\u0159e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-otuzovat-10-tipu-pro-zacinajici-i-pokrocile-otuzilce\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Podzim a zima pat\u0159\u00ed otu\u017eilc\u016fm. Ti se u\u017e po hork\u00e9m l\u00e9t\u011b nemohou do\u010dkat, a\u017e se poprv\u00e9 po\u0159\u00e1dn\u011b zchlad\u00ed v ledov\u00e9 \u0159ece \u010di rybn\u00edku. Nejsp\u00ed\u0161 jste si taky v\u0161imli, \u017ee takov\u00fdch <em>bl\u00e1zn\u016f <\/em>ka\u017edoro\u010dn\u011b p\u0159ib\u00fdv\u00e1, co\u017e dokazuje i po\u010det fotek na soci\u00e1ln\u00edch s\u00edt\u00edch, kde va\u0161i p\u0159\u00e1tel\u00e9 spokojen\u011b odpo\u010d\u00edvaj\u00ed ve studen\u00e9m jeze\u0159e obklopeni sn\u011bhem a ledem. <strong>Mo\u017en\u00e1 u\u017e jste dokonce taky p\u0159em\u00fd\u0161leli, \u017ee s otu\u017eov\u00e1n\u00edm za\u010dnete, <\/strong>proto\u017ee tak\u00e9 chcete za\u017e\u00edt v\u0161echny ty benefity, kter\u00e9 s sebou p\u0159in\u00e1\u0161\u00ed. Patrn\u011b ale na vkro\u010den\u00ed do venkovn\u00ed studen\u00e9 vody zat\u00edm nem\u00e1te dostatek odvahy. V tom p\u0159\u00edpad\u011b se v\u00e1m budou hodit tipy na dal\u0161\u00ed, m\u00e9n\u011b intenzivn\u00ed zp\u016fsoby otu\u017eov\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky. Nov\u00e9 metody v\u0161ak mohou objevit i zku\u0161en\u00ed otu\u017eilci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_se_otuzovat\"><\/span>Pro\u010d se otu\u017eovat?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 se pt\u00e1te, <strong>pro\u010d se dobrovoln\u011b, i kdy\u017e jen na kr\u00e1tkou chv\u00edli, vzd\u00e1t jednoho z nejv\u011bt\u0161\u00edch lidsk\u00fdch vyn\u00e1lez\u016f ve form\u011b tepla a za\u017e\u00edt ledovou realitu na\u0161ich p\u0159edk\u016f? <\/strong>U\u017e jen proto, \u017ee i v modern\u00ed spole\u010dnosti se s chladem b\u011b\u017en\u011b setk\u00e1v\u00e1me, a\u0165 u\u017e v zim\u011b na hor\u00e1ch nebo p\u0159i zimn\u00ed proch\u00e1zce m\u011bstem. A nechceme p\u0159ece hned po prvn\u00edm ofouknut\u00ed onemocn\u011bt a celou zimu str\u00e1vit s nachlazen\u00edm, proto\u017ee na\u0161e t\u011blo nen\u00ed v\u016f\u010di chladu dostate\u010dn\u011b odoln\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otu\u017eov\u00e1n\u00ed je pak takov\u00fd n\u00e1stroj, kter\u00fd n\u00e1m pom\u016f\u017ee se na chlad efektivn\u011bji p\u0159izp\u016fsobit a l\u00e9pe jej sn\u00e1\u0161et.Princip je zalo\u017een\u00fd na<strong> c\u00edlen\u00e9m, pravideln\u00e9m, kontrolovan\u00e9m a kr\u00e1tkodob\u00e9m vystaven\u00ed se chladu,<\/strong> kter\u00fd na na\u0161e t\u011blo p\u016fsob\u00ed jako stresor. Na ten p\u0159ich\u00e1z\u00ed reakce ve form\u011b r\u016fzn\u00fdch mechanism\u016f, kter\u00e9 vedou ke sn\u00ed\u017een\u00ed ztr\u00e1t tepla a jeho vlastn\u00ed produkci. Na\u0161e t\u011blo se tak nau\u010d\u00ed tyto vrozen\u00e9 mechanismy pou\u017e\u00edvat efektivn\u011bji, d\u00edky \u010demu\u017e n\u00e1s jen tak n\u011bjak\u00e9 sn\u00ed\u017een\u00ed teploty nep\u0159ekvap\u00ed.Krom\u011b v\u011bt\u0161\u00ed odolnosti na chlad bude va\u0161\u00ed odm\u011bnou za otu\u017eov\u00e1n\u00ed \u0159ada dal\u0161\u00edch nejen zdravotn\u00edch benefit\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/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\">Jak\u00e9 jsou hlavn\u00ed benefity otu\u017eov\u00e1n\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>siln\u011bj\u0161\u00ed imunita<\/li><li>zv\u00fd\u0161en\u00ed bd\u011blosti, soust\u0159ed\u011bn\u00ed a produktivity<\/li><li>odbour\u00e1n\u00ed \u00fanavy<\/li><li>zrychlen\u00ed metabolismu<\/li><li>lep\u0161\u00ed n\u00e1lada<\/li><li>zlep\u0161en\u00ed psychiky<\/li><li>v\u011bt\u0161\u00ed odolnost v\u016f\u010di stresu&nbsp;<\/li><li>\u00faleva od bolesti<\/li><li>rychlej\u0161\u00ed regenerace po tr\u00e9ninku <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sv\u016fj d\u016fvod pro otev\u0159en\u00ed bran sv\u011bta otu\u017eilc\u016f si tak najde ka\u017ed\u00fd. Pokud se chcete dozv\u011bd\u011bt o \u00fa\u010dinc\u00edch otu\u017eov\u00e1n\u00ed v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed?<\/strong><\/a><strong> <\/strong>&nbsp;&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg\" alt=\"Jak\u00e9 jsou v\u00fdhody otu\u017eov\u00e1n\u00ed? \" class=\"wp-image-407719\" width=\"843\" height=\"563\" title=\"Jak\u00e9 jsou v\u00fdhody otu\u017eov\u00e1n\u00ed? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_zpusobu_jak_se_otuzovat\"><\/span>10 zp\u016fsob\u016f, jak se otu\u017eovat<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se chcete otu\u017eovat,<strong> nemus\u00edte hned vl\u00e9zt do \u0161tiplav\u011b studen\u00e9ho jezera, <\/strong>b\u011bhat polonaz\u00ed po zasn\u011b\u017een\u00fdch hor\u00e1ch, plavat pod ledem nebo se koupat v k\u00e1di pln\u00e9 ledu jako<strong> ledov\u00fd mu\u017e <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/wim-hof-ledovy-muz-ktery-uci-lidi-byt-zdravejsi-a-psychicky-odolnejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wim Hof<\/strong><\/a><strong>. <\/strong>S chladem se toti\u017e m\u016f\u017eete potkat i prost\u0159ednictv\u00edm o n\u011bco m\u00e9n\u011b drastick\u00fdch z\u00e1\u017eitk\u016f a i tak z n\u011bj z\u00edskat k\u00fd\u017een\u00e9 benefity. V p\u0159\u00edpad\u011b n\u011bkter\u00fdch mo\u017enost\u00ed dokonce nemus\u00edte opou\u0161t\u011bt ani pohodl\u00ed sv\u00e9ho domova.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00edm z pravidel otu\u017eov\u00e1n\u00ed je nep\u0159ep\u00e1lit start. Tak\u017ee je dobr\u00fdm n\u00e1padem<strong> za\u010d\u00edt u m\u00e9n\u011b intenzivn\u00edch zp\u016fsob\u016f, nau\u010dit se s chladem pracovat<\/strong> a \u010dasem se t\u0159eba k t\u00e9 k\u00e1di s ledem dostanete. Ze za\u010d\u00e1tku si vyberte rad\u011bji jen jeden zp\u016fsob otu\u017eov\u00e1n\u00ed a a\u017e si na n\u011bj zvyknete, m\u016f\u017eete p\u0159idat n\u011bco dal\u0161\u00edho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Okolnim_prostredim\"><\/span>1. Okoln\u00edm prost\u0159ed\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sta\u010d\u00ed, kdy\u017e doma tro\u0161ku st\u00e1hnete topen\u00ed, sund\u00e1te ten chundelat\u00fd svetr od babi\u010dky a r\u00e1zem se va\u0161e t\u011blo za\u010dne p\u0159izp\u016fsobovat ni\u017e\u0161\u00ed teplot\u011b. <strong>Zcela z\u00e1m\u011brn\u011b se tak vystav\u00edte tepeln\u00e9mu diskomfortu. Ten se d\u00edky adapta\u010dn\u00edm mechanism\u016fm p\u0159etransformuje na komfort.<\/strong> Po \u010dase zjist\u00edte, \u017ee nemus\u00edte doma topit na 25 \u00b0C, ale i t\u011bch <strong>20 \u00b0C je zcela snesiteln\u00fdch.<\/strong> Ve v\u00fdsledku je\u0161t\u011b u\u0161et\u0159\u00edte spoustu pen\u011bz za topen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani v tomto p\u0159\u00edpad\u011b ale nen\u00ed vhodn\u00e9 j\u00edt do extr\u00e9m\u016f. Doma tr\u00e1v\u00edme spoustu \u010dasu a chceme se tam c\u00edtit dob\u0159e, ne se klepat zimou. Podle <a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">WHO<\/a> by teplota v dom\u00e1cnosti, kde \u017eij\u00ed zdrav\u00ed dosp\u011bl\u00ed lid\u00e9, <strong>nem\u011bla klesnout pod 18 \u00b0C.<\/strong>&nbsp; V p\u0159\u00edpad\u011b d\u011bt\u00ed a star\u0161\u00edch osob je hrani\u010dn\u00ed 20 \u00b0C. <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<p>Je\u0161t\u011b o n\u011bco ni\u017e\u0161\u00ed teplotu m\u016f\u017eete m\u00edt v <strong>lo\u017enici<\/strong>. Typicky se doporu\u010duje sp\u00e1t ve vyv\u011btran\u00e9 m\u00edstnosti s teplotou okolo <strong>15\u201318 \u00b0C.<\/strong> Ve ve\u010dern\u00edch hodin\u00e1ch se toti\u017e i teplota t\u011bla p\u0159irozen\u011b sni\u017euje. T\u00edm, \u017ee sn\u00ed\u017e\u00edte okoln\u00ed teplotu, d\u00e1te sami sob\u011b sign\u00e1l, \u017ee se bl\u00ed\u017e\u00ed \u010das sp\u00e1nku. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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 loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg\" alt=\"Jak se otu\u017eovat? \" class=\"wp-image-407737\" title=\"Jak se otu\u017eovat? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Studenym_vzduchem\"><\/span>2. Studen\u00fdm vzduchem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na podzim a v zim\u011b sta\u010d\u00ed vyj\u00edt z domu a studen\u00fd vzduch je v\u0161ude kolem n\u00e1s. Tak pro\u010d to nevyu\u017e\u00edt ve sv\u016fj prosp\u011bch? M\u016f\u017eete zase za\u010d\u00edt pomalu. Sama jsem celoro\u010dn\u011b zvykl\u00e1 r\u00e1no otev\u0159\u00edt okno, po\u0159\u00e1dn\u011b vyv\u011btrat a vyj\u00edt na chv\u00edli na balkon. Studen\u00fd vzduch m\u011b hezky probere a d\u00e1 sign\u00e1l, \u017ee je na\u010dase zah\u00e1jit dal\u0161\u00ed den. Nav\u00edc se jedn\u00e1 o <strong>dost m\u00edrn\u011bj\u0161\u00ed metodu ne\u017e z vyh\u0159\u00e1t\u00e9 pe\u0159iny hned sko\u010dit do ledov\u00e9 sprchy. <\/strong>Dal\u0161\u00ed mo\u017enost\u00ed, jak si zvykat na chladn\u011bj\u0161\u00ed prost\u0159ed\u00ed, je vyn\u00e9st t\u0159eba odpadky jen v tri\u010dku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I na del\u0161\u00ed ch\u016fzi po venku se m\u016f\u017eete vyd\u00e1vat trochu <strong>m\u00e9n\u011b oble\u010deni.<\/strong> Ani v zim\u011b toti\u017e nen\u00ed nutn\u00e9 ze sebe d\u011blat cibuli a balit se do minim\u00e1ln\u011b p\u011bti vrstev oble\u010den\u00ed. \u0158i\u010fte se t\u00edm, \u017ee kdy\u017e vyjdete ven, m\u016f\u017ee v\u00e1m b\u00fdt lehk\u00fd chlad. Po n\u011bkolika minut\u00e1ch ch\u016fze se ale va\u0161e t\u011blo d\u00edky pohybu zah\u0159eje na komfortn\u00ed teplotu.<strong> Zkuste tak p\u0159\u00ed\u0161t\u011b nechat jednu vrstvu oble\u010den\u00ed doma nebo tlust\u00fd svetr nahradit jen lehkou mikinou.<\/strong> Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee i tak je v\u00e1m dostate\u010dn\u011b teplo a c\u00edt\u00edte se i o n\u011bco p\u0159\u00edjemn\u011bji ne\u017e b\u00fdt zakuklen\u00fd jako larva mot\u00fdla.<\/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\">Jak se obl\u00e9ct v zim\u011b na t\u00faru?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>To stejn\u00e9 plat\u00ed, kdy\u017e se v zim\u011b vyd\u00e1te na del\u0161\u00ed proch\u00e1zku nebo t\u00faru. P\u0159i ch\u016fzi se toti\u017e zah\u0159ejete a nen\u00ed nic hor\u0161\u00edho ne\u017e se po prvn\u00edm kopci propotit a\u017e k bund\u011b. Studen\u00fd pot v\u00e1s bude chladit, \u010d\u00edm\u017e se zvy\u0161uje riziko hypotermie (podchlazen\u00ed). To nav\u00edc vzr\u016fst\u00e1, kdy\u017e jste nespr\u00e1vn\u011b oble\u010deni a m\u00edsto funk\u010dn\u00edho jste si vzali bavln\u011bn\u00e9 tri\u010dko.&nbsp;<\/p>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Zkuste 3 vrstvy oble\u010den\u00ed, jako je:&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/pansky-funkcni-top-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funk\u010dn\u00ed spodn\u00ed triko<\/a> (saje pot a udr\u017euje t\u011blo v suchu)<\/li><li><a href=\"https:\/\/gymbeam.cz\/sportovni-top-ultimate-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edn\u00ed izola\u010dn\u00ed vrstva<\/a> (chr\u00e1n\u00ed t\u011blo p\u0159ed chladem)<\/li><li>softshellov\u00e1 nebo jin\u00e1 ide\u00e1ln\u011b nepromokav\u00e1 teplej\u0161\u00ed bunda (funguje jako \u0161t\u00edt proti v\u011btru a de\u0161ti)&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci otu\u017eov\u00e1n\u00ed m\u016f\u017eete jednu vrstvu t\u0159eba na ur\u010ditou \u010d\u00e1st t\u00fary sundat a odlo\u017eit do batohu. To ale jen na tu dobu, kdy se takto budete c\u00edtit komfortn\u011b a nebudete se klepat zimou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejsp\u00ed\u0161 u\u017e jste sly\u0161eli o ledov\u00e9m mu\u017ei Wim Hofovi, kter\u00fd se proslavil t\u0159eba t\u00edm, \u017ee chodil po hor\u00e1ch jen v \u0161ortk\u00e1ch. Pokud se o jeho metod\u011b vystavov\u00e1n\u00ed se chladu chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/wim-hofova-metoda-slibuje-silnejsi-imunitu-lepsi-spanek-a-vice-energie-jak-na-to\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wim Hofova metoda slibuje siln\u011bj\u0161\u00ed imunitu, lep\u0161\u00ed sp\u00e1nek a v\u00edce energie. Jak na to?<\/strong><\/a><strong>&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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg\" alt=\"Jak se otu\u017eovat v zim\u011b?\" class=\"wp-image-407754\" width=\"843\" height=\"562\" title=\"Jak se otu\u017eovat v zim\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Stridanim_tepla_a_chladu\"><\/span>3. St\u0159\u00edd\u00e1n\u00edm tepla a chladu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sprchov\u00e1n\u00ed nebo nalo\u017een\u00ed do vany se studenou a pak teplou vodou je obl\u00edben\u00e9 zejm\u00e9na mezi sportovci, kte\u0159\u00ed tuto kontrastn\u00ed techniku pou\u017e\u00edvaj\u00ed pro podporu regenerace. Stejn\u011b tak je vhodn\u00e1 i pro ty z v\u00e1s, kte\u0159\u00ed se zat\u00edm nec\u00edt\u00ed na pono\u0159en\u00ed do ledov\u00e9 vody a jin\u00e9 pokro\u010dilej\u0161\u00ed otu\u017eovac\u00ed metody.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postup je jednoduch\u00fd:&nbsp;<strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010dn\u011bte se sprchovat teplou vodou po dobu <\/strong>1\u20133 minut.<\/li><li><strong>Pot\u00e9 oto\u010dte kohoutek na studenou vodu a vydr\u017ete zhruba <\/strong>30\u201360 sekund.<\/li><li><strong>Tento proces zopakujte alespo\u0148 5kr\u00e1t.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u0161t\u011b p\u0159\u00edjemn\u011bj\u0161\u00edm zp\u016fsobem st\u0159\u00edd\u00e1n\u00ed tepla a chladu je saunov\u00e1n\u00ed. I to m\u00e1 sv\u00e9 v\u00fdhody a pravidla, o kter\u00fdch se do\u010dtete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Saunov\u00e1n\u00ed a zdrav\u00ed? Spr\u00e1vn\u00fd postup, v\u00fdhody a \u00fa\u010dinky na t\u011blo.<\/strong><\/a><\/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=\"6322,29089,36631,5585,29851,30346,49300,35302,51682,37963,30340\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Studenou_sprchou\"><\/span>4. Studenou sprchou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro n\u011bkoho m\u016f\u017ee b\u00fdt p\u0159edstava studen\u00e9 sprchy po r\u00e1nu p\u0159esn\u00fdm opakem pohodov\u00e9ho startu dne. Kdy\u017e na to v\u0161ak p\u016fjdete pozvolna, uvid\u00edte, \u017ee v\u00e1m chvilkov\u00e9 nepohodl\u00ed p\u0159inese mnohem v\u00edce, ne\u017e jste \u010dekali.Sprchu pak opust\u00edte s pocitem, \u017ee to nejhor\u0161\u00ed m\u00e1te za sebou, a b\u011bhem dne v\u00e1s u\u017e jen tak n\u011bco nevyvede z rovnov\u00e1hy. A i za ten <strong>pocit \u010dist\u00e9 hlavy, povzbuzen\u00ed a dobr\u00e9 n\u00e1lady to rozhodn\u011b stoj\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>Klidn\u011b m\u016f\u017eete <strong>za\u010d\u00edt s vla\u017enou vodou a teplotu sni\u017eovat postupn\u011b<\/strong> a\u017e do f\u00e1ze, kdybyste rad\u011bji vylezli ven, ale z\u00e1rove\u0148 c\u00edt\u00edte, \u017ee to chv\u00edli zvl\u00e1dnete. Pro n\u011bkoho m\u016f\u017ee b\u00fdt snaz\u0161\u00ed nejprve nechat t\u00e9ct vodu na nohy, ruce a a\u017e pak p\u0159ej\u00edt k trupu a hlav\u011b. Nezapome\u0148te u toho tak\u00e9 zhluboka d\u00fdchat, co\u017e va\u0161i pozornost trochu od ledov\u00e9 reality odvede a postupn\u011b se v\u00edce uvoln\u00edte. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vydr\u017ete alespo\u0148 10 sekund a postupem \u010dasu se sna\u017ete dostat a\u017e na n\u011bkolik minut.<\/strong> Pot\u00e9, co vylezete ze sprchy, se rychle osu\u0161te a zabalte do \u017eupanu nebo se teple oble\u010dte. V\u00fdhoda studen\u00e9 sprchy je ta, \u017ee si ji m\u016f\u017eete dop\u0159\u00e1vat celoro\u010dn\u011b, obzvl\u00e1\u0161\u0165 p\u0159ijde vhod v hork\u00fdch letn\u00edch dnech. <span style=\"color:#ff6600\" class=\"tadv-color\">[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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg\" alt=\"Jak za\u010d\u00edt se studenou sprchou?\" class=\"wp-image-407778\" width=\"843\" height=\"562\" title=\"Jak za\u010d\u00edt se studenou sprchou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ve_vane\"><\/span>5. Ve van\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokro\u010dilej\u0161\u00ed otu\u017eilci mohou vyzkou\u0161et koupel ve studen\u00e9 vod\u011b<strong> (10\u201315 \u00b0C). <\/strong>Ta sice nel\u00e1k\u00e1 tolik jako hork\u00e1 vana s bublinkami, ale ve <strong>v\u00fdsledku v\u00e1m ledov\u00e1 l\u00e1ze\u0148 m\u016f\u017ee z dlouhodob\u00e9ho hlediska p\u0159in\u00e9st mnohem v\u00edce benefit\u016f.<\/strong> Ti nejv\u011bt\u0161\u00ed odv\u00e1\u017elivci si mohou do vody p\u0159isypat tak\u00e9 led. Ten je b\u011b\u017en\u011b k dost\u00e1n\u00ed prakticky v ka\u017ed\u00e9m supermarketu. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rozd\u00edl od studen\u00e9 sprchy je takov\u00e1 <strong>chladov\u00e1 l\u00e1ze\u0148 ve van\u011b intenzivn\u011bj\u0161\u00ed<\/strong>. Chlad toti\u017e p\u016fsob\u00ed na cel\u00e9 t\u011blo sou\u010dasn\u011b. I proto se tato metoda doporu\u010duje lidem, kte\u0159\u00ed vydr\u017e\u00ed alespo\u0148 n\u011bkolik minut ve studen\u00e9 spr\u0161e. Tak\u00e9 asi nem\u00e1 cenu napou\u0161t\u011bt vanu, kdy\u017e v n\u00ed vydr\u017e\u00edte jen n\u011bkolik sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed pono\u0159en\u00edm do ledov\u00e9 l\u00e1zn\u011b se zkuste <strong>uvolnit hlubok\u00fdm d\u00fdch\u00e1n\u00edm.<\/strong> Prvn\u00ed sekundy jsou stejn\u011b jako v p\u0159\u00edpad\u011b studen\u00e9 sprchy nejhor\u0161\u00ed. Pom\u016f\u017ee, kdy\u017e budete pokra\u010dovat v hlubok\u00e9m, ale klidn\u00e9m d\u00fdch\u00e1n\u00ed. Po chv\u00edli byste se m\u011bli c\u00edtit o n\u011bco p\u0159\u00edjemn\u011bji. \u010cas ve studen\u00e9 vod\u011b v\u0161ak zvy\u0161ujte postupn\u011b s t\u00edm, \u017ee jako <strong>maxim\u00e1ln\u00ed d\u00e9lka se nej\u010dast\u011bji uv\u00e1d\u00ed 15 minut.<\/strong> Stejn\u011b tak m\u016f\u017eete vyzkou\u0161et protokol <strong>st\u0159\u00edd\u00e1n\u00ed minutov\u00e9ho intervalu ve studen\u00e9 vod\u011b s minutou odpo\u010dinku venku,<\/strong> a tak se dopracovat ke zm\u00edn\u011bn\u00fdm 15 minut\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/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=\"6_V_sudu_nebo_kadi\"><\/span>6. V sudu nebo k\u00e1di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud pat\u0159\u00edte mezi \u0161\u0165astlivce se zahradou nebo prostornou terasou, m\u016f\u017eete si po\u0159\u00eddit otu\u017eovac\u00ed k\u00e1\u010f nebo sud. V pohod\u011b v\u00e1m v\u0161ak posta\u010d\u00ed i oby\u010dejn\u00fd <strong>zahradn\u00ed sud, kter\u00fd si napust\u00edte vodou. Ta se s klesaj\u00edc\u00ed teplotou venkovn\u00edho prost\u0159ed\u00ed bude ochlazovat. <\/strong>Stejn\u011b tak si m\u016f\u017eete zakoupit propracovan\u011bj\u0161\u00ed a stylov\u011bj\u0161\u00ed ochlazovac\u00ed k\u00e1d\u011b do exteri\u00e9ru, kter\u00e9 najdete ve specializovan\u00fdch obchodech s pom\u016fckami na otu\u017eov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1ln\u00ed je tak s t\u00edmto zp\u016fsobem otu\u017eov\u00e1n\u00ed <strong>za\u010d\u00edt na za\u010d\u00e1tku podzimu<\/strong> a postupn\u011b se adaptovat na \u010d\u00edm d\u00e1l studen\u011bj\u0161\u00ed vodu. Jen v zim\u011b, kdy\u017e teplota klesne hluboko pod bod mrazu, mus\u00edte po\u010d\u00edtat s t\u00edm, \u017ee v sudu m\u00edsto vody najdete pouze nepou\u017eiteln\u00fd led.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I pro tuto techniku otu\u017eov\u00e1n\u00ed plat\u00ed, \u017ee <strong>\u010das ve vod\u011b se zvy\u0161uje postupn\u011b<\/strong> a po opu\u0161t\u011bn\u00ed ledov\u00e9ho sudu nebo k\u00e1d\u011b byste se m\u011bli ihned osu\u0161it, obl\u00e9ct do n\u011b\u010deho tepl\u00e9ho a zevnit\u0159 se zah\u0159\u00e1t t\u0159eba tepl\u00fdm \u010dajem.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg\" alt=\"Jak se otu\u017eovat v ochlazovac\u00ed k\u00e1di?\" class=\"wp-image-407797\" width=\"843\" height=\"561\" title=\"Jak se otu\u017eovat v ochlazovac\u00ed k\u00e1di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Chozenim_po_snehu\"><\/span>7. Chozen\u00edm po sn\u011bhu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I takov\u00e1 nevinn\u00e1 proch\u00e1zka bos\u00fdma nohama po sn\u011bhu, m\u016f\u017ee b\u00fdt po\u0159\u00e1dnou v\u00fdzvou. Jedn\u00e1 se o <strong>dal\u0161\u00ed zp\u016fsob, jak se s chladem sp\u0159\u00e1telit a nau\u010dit se ho l\u00e9pe zvl\u00e1dat.<\/strong> Tak\u017ee pokud m\u00e1te p\u0159\u00edstup k zasn\u011b\u017een\u00e9mu tr\u00e1vn\u00edku, dejte tomu \u0161anci. Myslete v\u0161ak na to, \u017ee nechcete sn\u011bhem bezmy\u0161lenkovit\u011b prob\u011bhnout rychlost\u00ed blesku, abyste to m\u011bli hned za sebou. M\u00edsto toho se soust\u0159e\u010fte na dech a zlehka na\u0161lapujte. Na sn\u011bhu zkuste vydr\u017eet alespo\u0148 30 sekund a\u017e n\u011bkolik minut. Pot\u00e9 rychle nazujte tepl\u00e9 pono\u017eky a vychutnejte si p\u0159\u00edjemn\u00fd h\u0159ejiv\u00fd pocit, kter\u00fd se od noh rozlije do cel\u00e9ho t\u011bla.<\/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=\"8_V_jezere_rybniku_ci_rece\"><\/span>8. V jeze\u0159e, rybn\u00edku \u010di \u0159ece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zku\u0161en\u00ed otu\u017eilci nedaj\u00ed dopustit na zimn\u00ed koupa\u010dku v ledov\u00e9 \u0159ece, jeze\u0159e nebo rybn\u00edku.<strong> Pono\u0159it se do otev\u0159en\u00e9 studen\u00e9 vody u\u017e chce po\u0159\u00e1dnou odvahu a tak\u00e9 n\u011bjak\u00e9 zku\u0161enosti s otu\u017eov\u00e1n\u00edm<\/strong>. Proto se hod\u00ed p\u0159edt\u00edm n\u011bjakou dobu praktikovat alespo\u0148 sprchov\u00e1n\u00ed studenou vodou, aby to pro v\u00e1s nebyl tak velk\u00fd \u0161ok. Dal\u0161\u00edm zp\u016fsobem je chodit se do rybn\u00edku koupat u\u017e od za\u010d\u00e1tku podzimu a odolnost si budovat spole\u010dn\u011b s p\u0159irozen\u011b klesaj\u00edc\u00ed teplotou. Na venkovn\u00ed otu\u017eov\u00e1n\u00ed se vyd\u00e1vejte ve dvojici nebo ve <strong>v\u011bt\u0161\u00ed skupin\u011b.<\/strong> Bude to nejen z\u00e1bavn\u011bj\u0161\u00ed, ale hlavn\u011b <strong>bezpe\u010dn\u011bj\u0161\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opravdu intenzivn\u00ed, nev\u0161edn\u00ed z\u00e1\u017eitek m\u016f\u017eete z\u00edskat i z koup\u00e1n\u00ed v horsk\u00e9m jeze\u0159e. Kr\u00e1sn\u00e1 p\u0159\u00edroda a k\u0159i\u0161\u0165\u00e1lov\u011b \u010dist\u00e1 voda si p\u0159\u00edmo \u0159\u00edk\u00e1 o va\u0161i \u00fa\u010dast. Tak\u017ee pokud se u\u017e na tuto otu\u017eovac\u00ed maturitu c\u00edt\u00edte, nen\u00ed na co \u010dekat.<strong> Dejte ale pozor, aby v\u00e1s v\u0161echen ten adrenalin nepohltil<\/strong> a st\u00e1le myslete na svou bezpe\u010dnost. Ve vod\u011b z\u016fsta\u0148te maxim\u00e1ln\u011b n\u011bkolik minut a hned pot\u00e9 se osu\u0161te, oble\u010dte do such\u00e9ho a dejte si tepl\u00fd \u010daj na zah\u0159\u00e1t\u00ed. Pro zaj\u00edmavost si m\u016f\u017eete teplotu vody zm\u011b\u0159it teplom\u011brem a dob\u0159e poslou\u017e\u00ed i pom\u016fcky na otu\u017eov\u00e1n\u00ed, jako je \u010depice, neoprenov\u00e9 rukavice \u010di pono\u017eky.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg\" alt=\"Jak se otu\u017eovat v rybl\u00edku nebo jeze\u0159e?\" class=\"wp-image-407814\" width=\"843\" height=\"562\" title=\"Jak se otu\u017eovat v rybl\u00edku nebo jeze\u0159e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Plavanim_v_zime_venku\"><\/span>9. Plav\u00e1n\u00edm v zim\u011b venku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud bylo koup\u00e1n\u00ed v horsk\u00e9m jez\u00edrku otu\u017eovac\u00ed maturitou, plav\u00e1n\u00ed v ledov\u011b chladn\u00e9 vod\u011b m\u016f\u017eeme p\u0159irovnat ke zkou\u0161ce na vysok\u00e9 \u0161kole. <strong>J\u00edt si v zim\u011b zaplavat do jezera, rybn\u00edku \u010di venkovn\u00edho baz\u00e9nu zvl\u00e1dnou toti\u017e jen ti nejzku\u0161en\u011bj\u0161\u00ed otu\u017eilci.<\/strong> P\u0159i plav\u00e1n\u00ed se sice zah\u0159ejete, ale celkov\u011b ve vod\u011b str\u00e1v\u00edte mnohem v\u00edce \u010dasu, ne\u017e kdy\u017e si do n\u00ed jen vlezete, postoj\u00edte na m\u00edst\u011b a vylezete. I tento zp\u016fsob otu\u017eov\u00e1n\u00ed, kter\u00fd je obl\u00edben\u00fd hlavn\u011b v seversk\u00fdch zem\u00edch, m\u00e1 sv\u00e9 benefity podobn\u00e9 t\u011bm, kter\u00e9 se spojuj\u00ed s ostatn\u00edmi otu\u017eovac\u00edmi metodami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc se jedn\u00e1 o sportovn\u00ed aktivitu, p\u0159i kter\u00e9 m\u016f\u017eete sp\u00e1lit po\u0159\u00e1dnou d\u00e1vku kalori\u00ed. Na druhou stranu to s sebou nese \u0159adu rizik, jako je prochladnut\u00ed nebo svalov\u00e9 k\u0159e\u010de. Proto by se plav\u00e1n\u00ed ve studen\u00e9 vod\u011b (pod 15 \u00b0C) m\u011bli v\u011bnovat <strong>jen plavci, kte\u0159\u00ed maj\u00ed<\/strong> <strong>bohat\u00e9 zku\u0161enosti s otu\u017eov\u00e1n\u00edm<\/strong> a zimn\u00edm plav\u00e1n\u00edm. D\u00e1 se tak \u0159\u00edct, \u017ee zde se u\u017e jedn\u00e1 o sportovn\u00ed otu\u017eov\u00e1n\u00ed. Tak\u00e9 je d\u016fle\u017eit\u00e9, abyste <strong>nechodili plavat sami.<\/strong> Na plav\u00e1n\u00ed ve studen\u00e9 vod\u011b tak\u00e9 dob\u0159e poslou\u017e\u00ed neoprenov\u00e9 plavky. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I plav\u00e1n\u00ed v kryt\u00e9m baz\u00e9n\u016f m\u00e1 \u0159adu pozitivn\u00edch \u00fa\u010dink\u016f, o kter\u00fdch si m\u016f\u017eete p\u0159e\u010d\u00edst v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 benefit\u016f plav\u00e1n\u00ed, d\u00edky kter\u00fdm sko\u010d\u00edte do vody je\u0161t\u011b dnes. <\/strong><\/a><strong>&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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg\" alt=\"Venkovn\u00ed plav\u00e1n\u00ed v zim\u011b \" class=\"wp-image-407830\" width=\"843\" height=\"562\" title=\"Venkovn\u00ed plav\u00e1n\u00ed v zim\u011b \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_V_kryokomore\"><\/span>10. V kryokomo\u0159e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posledn\u00edch letech stoup\u00e1 zejm\u00e9na mezi sportovci tak\u00e9 popularita kryokomor, kter\u00e9 se vyzna\u010duj\u00ed<strong> extr\u00e9mn\u011b n\u00edzk\u00fdmi teplotami (-110 a\u017e -140 \u00b0C).<\/strong> Najdete je i jako sou\u010d\u00e1st r\u016fzn\u00fdch wellness a rehabilita\u010dn\u00edch center.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zpravidla se do nich chod\u00ed jen ve spodn\u00edm pr\u00e1dle, pono\u017ek\u00e1ch, s rukavicemi, \u010delenkou a rou\u0161kou. Jak to prob\u00edh\u00e1? Nejprve vstoup\u00edte do prvn\u00ed komory (teplota -60 a\u017e -80 \u00b0C), kde si t\u011blo zvyk\u00e1 na such\u00fd chlad. Po 30 sekund\u00e1ch p\u0159ejdete do hlavn\u00ed komory s je\u0161t\u011b ni\u017e\u0161\u00ed teplotou a str\u00e1v\u00edte zde p\u0159ibli\u017en\u011b 1\u20133 minuty. Pot\u00e9 se p\u0159ibli\u017en\u011b 10 minut v\u011bnujete n\u011bjak\u00e9 pohybov\u00e9 aktivit\u011b, jako je j\u00edzda na rotopedu nebo protahov\u00e1n\u00ed. N\u00e1sledkem rychl\u00e9 zm\u011bny teploty dojde k intenzivn\u00edmu prokrven\u00ed k\u016f\u017ee a sval\u016f, co\u017e je spojeno s <strong>podporou regenerace, l\u00e9\u010dbou sportovn\u00edch zran\u011bn\u00ed a pozitivn\u00edm vlivem na imunitu.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravideln\u00e9 otu\u017eov\u00e1n\u00ed m\u00e1 \u0159adu pozitivn\u00edch \u00fa\u010dink\u016f, a pokud v\u00e1m v n\u011bm nic nebr\u00e1n\u00ed, vzh\u016fru do toho. M\u016f\u017eete klidn\u011b za\u010d\u00edt se sn\u00ed\u017een\u00edm teploty v dom\u00e1cnosti nebo kr\u00e1tk\u00fdmi ledov\u00fdmi sprchami. Pokud pat\u0159\u00edte mezi ot\u0159el\u00e9 otu\u017eilce, vyzkou\u0161ejte koup\u00e1n\u00ed v horsk\u00e9m jeze\u0159e nebo k\u00e1di pln\u00e9 vody s ledem. A\u0165 u\u017e si vyberete cokoliv, v\u017edy myslete hlavn\u011b na svou bezpe\u010dnost a zbyte\u010dn\u011b neriskujte se sv\u00fdm zdrav\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te mezi p\u0159\u00e1teli n\u011bkoho, komu chcete uk\u00e1zat, \u017ee existuje v\u00edce podob otu\u017eov\u00e1n\u00ed ne\u017e jen koup\u00e1n\u00ed v jeze\u0159e, nezapome\u0148te s n\u00edm sd\u00edlet tento \u010dl\u00e1nek.<\/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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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>Otu\u017eov\u00e1n\u00ed je obl\u00edben\u00fd zp\u016fsob, jak pos\u00edlit imunitu. Jak s t\u00edm za\u010d\u00edt a kter\u00e9 metody jsou vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky? <\/p>\n","protected":false},"author":129,"featured_media":407685,"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":[32],"tags":[6645,7209,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-407683","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-imunita-cs","9":"tag-regenerace","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>Jak se otu\u017eovat? 10 tip\u016f pro za\u010d\u00ednaj\u00edc\u00ed i pokro\u010dil\u00e9 otu\u017eilce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se za\u010d\u00edt otu\u017eovat a jak\u00e9 to m\u00e1 benefity? 10 zp\u016fsob\u016f otu\u017eov\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. 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