{"id":429631,"date":"2023-04-06T08:30:00","date_gmt":"2023-04-06T06:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=429631"},"modified":"2023-04-06T08:41:05","modified_gmt":"2023-04-06T06:41:05","slug":"proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/","title":{"rendered":"Pro\u010d n\u00e1s p\u0159i b\u011bh\u00e1n\u00ed p\u00edch\u00e1 v boku a jak se toho zbavit?"},"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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/#Co_to_vubec_pichani_v_boku_je\" title=\"Co to v\u016fbec p\u00edch\u00e1n\u00ed v boku je?\">Co to v\u016fbec p\u00edch\u00e1n\u00ed v boku je?<\/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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/#Proc_nas_picha_v_boku\" title=\"Pro\u010d n\u00e1s p\u00edch\u00e1 v boku?\">Pro\u010d n\u00e1s p\u00edch\u00e1 v boku?<\/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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/#Co_delat_aby_vas_nezacalo_pichat_v_boku\" title=\"Co d\u011blat, aby v\u00e1s neza\u010dalo p\u00edchat v boku?\">Co d\u011blat, aby v\u00e1s neza\u010dalo p\u00edchat v boku?<\/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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/#Prvni_pomoc_pri_pichani_v_boku\" title=\"Prvn\u00ed pomoc p\u0159i p\u00edch\u00e1n\u00ed v boku\">Prvn\u00ed pomoc p\u0159i p\u00edch\u00e1n\u00ed v boku<\/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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/#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>Snad ka\u017ed\u00fd b\u011b\u017eec za\u017eil n\u011bkdy pocit, kdy vyb\u00edh\u00e1 s t\u00edm, \u017ee dneska je ten den. Prost\u011b to p\u016fjde a d\u00e1 tomu maximum. A mo\u017en\u00e1 tam kone\u010dn\u011b po\u0161le i n\u011bjak\u00e9 to PRko. S vervou se tedy dost\u00e1v\u00e1 do tempa, ale v tom to p\u0159ijde. Nep\u0159\u00edjemn\u00fd <strong>pocit s\u00edl\u00edc\u00edho p\u00edch\u00e1n\u00ed v boku, <\/strong>kter\u00fd donut\u00ed zpomalit nebo \u00fapln\u011b zastavit. No a nad\u011bje na p\u0159ekon\u00e1n\u00ed sv\u00fdch nejlep\u0161\u00edch \u010das\u016f a u\u017eit\u00fd b\u011b\u017eeck\u00fd tr\u00e9nink se r\u00e1zem rozpl\u00fdv\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku se proto sezn\u00e1m\u00edme s nej\u010dast\u011bj\u0161\u00edmi p\u0159\u00ed\u010dinami p\u00edch\u00e1n\u00ed v boku, aby ka\u017ed\u00fd b\u011b\u017eec v\u011bd\u011bl, jak tomuto probl\u00e9mu p\u0159edch\u00e1zet. A taky si \u0159ekneme, jak s t\u00edm zato\u010dit, kdy\u017e u\u017e se objev\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud teprve zva\u017eujete, \u017ee d\u00e1te b\u011bhu \u0161anci, nem\u011bly by v\u00e1m rozhodn\u011b uj\u00edt ani informace z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_to_vubec_pichani_v_boku_je\"><\/span>Co to v\u016fbec p\u00edch\u00e1n\u00ed v boku je?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud pravideln\u011b b\u011bh\u00e1te, nejsp\u00ed\u0161 u\u017e jste <strong>p\u00edch\u00e1n\u00ed v boku n\u011bkdy za\u017eili,<\/strong> a tak p\u0159esn\u011b v\u00edte, o \u010dem je \u0159e\u010d. Jen pro zaj\u00edmavost, u ro\u010dn\u00edho v\u00fdzkumu proveden\u00e9ho na b\u011b\u017ec\u00edch se uk\u00e1zalo, \u017ee p\u00edch\u00e1n\u00ed v boku n\u011bkdy potr\u00e1pilo<strong> 70 % z nich.<\/strong> U <strong>b\u011b\u017eeck\u00e9ho z\u00e1vodu<\/strong> se pak p\u0159edpokl\u00e1d\u00e1, \u017ee tento probl\u00e9m postihne <strong>20 % z\u00fa\u010dastn\u011bn\u00fdch.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00edch\u00e1n\u00ed v boku je ozna\u010dov\u00e1no zkratkou <strong>ETAP (exercise-related transient abdominal pain).<\/strong> V p\u0159ekladu se jedn\u00e1 o p\u0159echodnou bolest b\u0159icha, kter\u00e1 se objevuje p\u0159i cvi\u010den\u00ed. Mechanismus, kter\u00fd tento nep\u0159\u00edjemn\u00fd stav zp\u016fsobuje, se zkoum\u00e1 mnoho let, a st\u00e1le v tom nen\u00ed \u00fapln\u011b jasno. Existuje dokonce i v\u00edce teori\u00ed, pro\u010d se to d\u011bje. D\u0159\u00edve se pracovalo sp\u00ed\u0161e s p\u0159edpokladem, \u017ee za p\u00edch\u00e1n\u00ed v boku m\u016f\u017ee<strong> \u0161patn\u00e9 d\u00fdch\u00e1n\u00ed. Br\u00e1nice <\/strong>by se p\u0159i n\u011bm m\u011bla toti\u017e pohybovat nahoru a dol\u016f. P\u0159i nespr\u00e1vn\u00e9m d\u00fdch\u00e1n\u00ed se ov\u0161em pohybuje trochu jinak, a tak by m\u011blo doj\u00edt k <strong>p\u00edch\u00e1n\u00ed v boku.<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;V sou\u010dasnosti se v\u011bdci p\u0159ikl\u00e1n\u011bj\u00ed k variant\u011b, \u017ee vznik\u00e1 <strong>kv\u016fli podr\u00e1\u017ed\u011bn\u00ed vn\u011bj\u0161\u00ed pob\u0159i\u0161nice <\/strong>(pr\u016fsvitn\u00e1 bl\u00e1na, kter\u00e1 vyst\u00fdl\u00e1 dutinu b\u0159i\u0161n\u00ed a \u010d\u00e1st dutiny p\u00e1nevn\u00ed)<strong>, kter\u00e1 se p\u0159i b\u011bhu t\u0159e s vnit\u0159n\u00ed pob\u0159i\u0161nic\u00ed. Tuto teorii potvrdil i komplexn\u00ed p\u0159ehled 14 ETAP studi\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento probl\u00e9m se projevuje <strong>tah\u00e1n\u00edm, pnut\u00edm \u010di ostrou a bodavou bolest\u00ed v r\u016fzn\u00fdch \u010d\u00e1stech trupu,<\/strong> nej\u010dast\u011bji pod prav\u00fdm \u017eebrem, kter\u00e1 m\u016f\u017ee m\u00edt prom\u011bnlivou intenzitu a p\u0159ech\u00e1zet i do k\u0159e\u010de. U n\u011bkter\u00fdch lid\u00ed bolest vyst\u0159eluje a\u017e do ramene. I kdy\u017e tento stav nen\u00ed \u017eivotu nebezpe\u010dn\u00fd, rozhodn\u011b dok\u00e1\u017ee p\u011bkn\u011b potr\u00e1pit a b\u011bh znep\u0159\u00edjemnit. \u010casto mus\u00edme zvolnit tempo, p\u0159ej\u00edt do ch\u016fze, nebo dokonce \u00fapln\u011b zastavit.&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\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"Co to v\u016fbec p\u00edch\u00e1n\u00ed v boku je?\" class=\"wp-image-429648\" width=\"843\" height=\"562\" title=\"Co to v\u016fbec p\u00edch\u00e1n\u00ed v boku je?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"67378,78805,79516,99382,117199\" ><\/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=\"Proc_nas_picha_v_boku\"><\/span>Pro\u010d n\u00e1s p\u00edch\u00e1 v boku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00edch\u00e1n\u00ed v boku m\u00e1 v\u00edce p\u0159\u00ed\u010din. Pokud se u v\u00e1s objevuje pravideln\u011b, m\u016f\u017ee b\u00fdt celkem detektivn\u00ed pr\u00e1ce odhalit, pro\u010d se to d\u011bje. N\u00e1sleduj\u00edc\u00ed body v\u00e1m v tom ale mohou pomoci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159ep\u00e1lili jste tempo<\/h3>\n\n\n\n<p>Kdy\u017e vyb\u011bhnete z domu a hned rozp\u00e1l\u00edte sv\u00e9 tempo do nejvy\u0161\u0161\u00edch ot\u00e1\u010dek, vylo\u017een\u011b si o p\u00edch\u00e1n\u00ed v boku \u0159\u00edk\u00e1te. P\u0159i<strong> rychl\u00e9m povrchov\u00e9m d\u00fdch\u00e1n\u00ed<\/strong> je v\u011bt\u0161\u00ed pravd\u011bpodobnost, \u017ee v\u00e1s v boku za\u010dne p\u00edchat, ne\u017e kdybyste <strong>d\u00fdchali hluboce do b\u0159icha p\u0159i pomalej\u0161\u00edm b\u011bhu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]&nbsp;&nbsp;&nbsp;<\/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\">2. Moc jste se najedli nebo napili<\/h3>\n\n\n\n<p>S <strong>pln\u00fdm \u017ealudkem <\/strong>dok\u00e1\u017ee b\u00fdt pohyb p\u011bkn\u011b nep\u0159\u00edjemn\u00fd. I p\u0159i oby\u010dejn\u00e9 ch\u016fzi do schod\u016f se \u010dlov\u011bk t\u0159eba po ob\u011bd\u011b p\u011bkn\u011b zad\u00fdch\u00e1. Stejn\u00e9 je to i v p\u0159\u00edpad\u011b, \u017ee se p\u0159ed b\u011bhem nacpete v\u011bt\u0161\u00ed porc\u00ed j\u00eddla. Pln\u00e9 b\u0159icho toti\u017e v\u00edce tla\u010d\u00ed na br\u00e1nici, co\u017e op\u011bt zp\u016fsob\u00ed <strong>nep\u0159\u00edjemn\u00e9 pocity.<\/strong> A podobn\u011b je to i v p\u0159\u00edpad\u011b, \u017ee m\u00e1te <strong>pln\u00fd \u017ealudek vody nebo sladk\u00e9ho d\u017eusu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jste dehydratovan\u00ed<\/h3>\n\n\n\n<p>Vylekali jsme v\u00e1s p\u0159edchoz\u00edm bodem, a tak se hodl\u00e1te n\u011bkolik hodin p\u0159ed b\u011bhem rad\u011bji \u00fapln\u011b vyh\u00fdbat tekutin\u00e1m? To taky nen\u00ed ide\u00e1ln\u00ed \u0159e\u0161en\u00ed. M\u016f\u017eete se pak <strong>snadno setkat s dehydratac\u00ed, <\/strong>kterou ch\u00e1peme jako<strong> nadm\u011brnou ztr\u00e1tu t\u011blesn\u00fdch tekutin a iont\u016f.<\/strong> N\u011bkter\u00e9 z nich, jako je nap\u0159\u00edklad ho\u0159\u010d\u00edk, pak <strong>pom\u00e1haj\u00ed p\u0159edch\u00e1zet svalov\u00fdm k\u0159e\u010d\u00edm.<\/strong> Podle n\u011bkter\u00fdch teori\u00ed je i p\u00edch\u00e1n\u00ed v boku ur\u010ditou formou k\u0159e\u010de. I tady je na m\u00edst\u011b zam\u011b\u0159it se na prevenci a d\u011blat v\u0161e proto, aby se neobjevila. Kdy\u017e budete m\u00e1lo p\u00edt,<strong> sn\u00ed\u017e\u00ed se tak\u00e9 celkov\u00fd objem tekutin a krve v t\u011ble. <\/strong>No a pr\u00e1v\u011b spr\u00e1vn\u00e9 prokrven\u00ed je pro fungov\u00e1n\u00ed br\u00e1nice kl\u00ed\u010dov\u00e9. I proto je pitn\u00fd re\u017eim tak d\u016fle\u017eit\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, kdy iontov\u00e9 n\u00e1poje pou\u017e\u00edvat, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sportovni-napoje-kdy-pit-iontovy-napoj-a-pri-kterych-aktivitach-staci-voda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00e9 n\u00e1poje a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iontov\u00e9 n\u00e1poje nejsou jedin\u00e9 dopl\u0148ky, kter\u00e9 b\u011b\u017eci pou\u017e\u00edvaj\u00ed, v\u00edce se o nich do\u010dtete v \u010dl\u00e1nku 11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.<\/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\">4. D\u00fdch\u00e1te jen povrchov\u011b<\/h3>\n\n\n\n<p>M\u011blk\u00e9 d\u00fdch\u00e1n\u00ed nezajist\u00ed sval\u016fm a cel\u00e9mu t\u011blu takov\u00e9 mno\u017estv\u00ed kysl\u00edku jako <strong>hlubok\u00e9 d\u00fdch\u00e1n\u00ed. Ani br\u00e1nice p\u0159i n\u011bm nem\u00e1 \u0161anci pracovat spr\u00e1vn\u011b a plnit svou funkci. <\/strong>I to pak zvy\u0161uje riziko, \u017ee v\u00e1s za\u010dne p\u00edchat v boku. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/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\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"Jak p\u0159i b\u011bh\u00e1n\u00ed spr\u00e1vn\u011b d\u00fdchat?\" class=\"wp-image-429663\" width=\"843\" height=\"533\" title=\"Jak p\u0159i b\u011bh\u00e1n\u00ed spr\u00e1vn\u011b d\u00fdchat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1536x970.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-2048x1293.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. M\u00e1te \u0161patn\u00e9 dr\u017een\u00ed t\u011bla<\/h3>\n\n\n\n<p>V\u00fdsledky studi\u00ed nazna\u010duj\u00ed, \u017ee by p\u00edch\u00e1n\u00ed v boku mohlo zp\u016fsobit i <strong>\u0161patn\u00e9 dr\u017een\u00ed t\u011bla. <\/strong>Rizikov\u00fdm faktorem je nap\u0159\u00edklad <strong>kyf\u00f3za<\/strong> neboli nadm\u011brn\u00e9 prohnut\u00ed v horn\u00ed \u010d\u00e1sti zad. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]&nbsp;<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. M\u00e1te ochabl\u00e9 svalstvo<\/h3>\n\n\n\n<p>S p\u00edch\u00e1n\u00edm v boku souvis\u00ed p\u0159edev\u0161\u00edm <strong>ochabl\u00e9 svalstvo v oblasti b\u0159icha a zad <\/strong>(tzv. core neboli hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m). To vede tak\u00e9 ke \u0161patn\u00e9mu dr\u017een\u00ed t\u011bla, co\u017e op\u011bt m\u016f\u017ee zp\u016fsobit p\u00edch\u00e1n\u00ed v boku p\u0159i b\u011bhu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Nezah\u0159\u00e1li jste se p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<p>O warm upu a jeho d\u016fle\u017eitosti se mluv\u00ed p\u0159edev\u0161\u00edm v <strong>souvislosti s prevenc\u00ed zran\u011bn\u00ed.<\/strong> To ov\u0161em nen\u00ed jedin\u00fd d\u016fvod. Nedostate\u010dn\u011b proh\u0159\u00e1t\u00e9 t\u011blo m\u00e1 vliv na celkov\u00e9 <strong>prokrven\u00ed organismu, a t\u00edm p\u00e1dem i br\u00e1nice, <\/strong>kter\u00e1 sehr\u00e1v\u00e1 kl\u00ed\u010dovou roli pr\u00e1v\u011b p\u0159i p\u00edch\u00e1n\u00ed v boku. Rozeh\u0159\u00e1t\u00ed t\u011bla p\u0159ed tr\u00e9ninkem byste proto nikdy nem\u011bli p\u0159eskakovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_delat_aby_vas_nezacalo_pichat_v_boku\"><\/span>Co d\u011blat, aby v\u00e1s neza\u010dalo p\u00edchat v boku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u010f u\u017e v\u00edme, co v\u0161echno m\u016f\u017ee p\u00edch\u00e1n\u00ed v boku zp\u016fsobit. Poj\u010fme si tedy \u0159\u00edct, co se d\u00e1 d\u011blat, abychom minimalizovali riziko, \u017ee n\u00e1s v boku p\u00edchat za\u010dne.<\/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\">1. Najezte se spr\u00e1vn\u011b<\/h3>\n\n\n\n<p>Pokud sportujete, jist\u011b v\u00edte, \u017ee j\u00eddlo p\u0159ed aktivitou <strong>dok\u00e1\u017ee z\u00e1sadn\u011b ovlivnit, jak se c\u00edt\u00edte. <\/strong>Kdy\u017e si p\u016fl ho\u010fky p\u0159ed b\u011bhem d\u00e1te sma\u017e\u00e1k s hranolkami a tatarkou, nem\u016f\u017eete \u010dekat, \u017ee se budete c\u00edtit dob\u0159e. Ide\u00e1ln\u00ed je j\u00edst v\u011bt\u0161\u00ed j\u00eddlo p\u0159ibli\u017en\u011b <strong>2 hodiny p\u0159ed b\u011bhem.<\/strong> Pokrm by m\u011bl obsahovat v\u0161echny makro\u017eiviny a b\u00fdt vyv\u00e1\u017een\u00fd i lehce straviteln\u00fd. Pokud pot\u0159ebujete, m\u016f\u017eete ho cca <strong>30 minut p\u0159ed aktivitou doplnit men\u0161\u00ed sva\u010dinou,<\/strong> jako je p\u016flka ban\u00e1nu nebo polovina <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinov\u00e9 ty\u010dinky.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neberte to ov\u0161em jako univerz\u00e1ln\u00ed pravidlo. Je pot\u0159eba na sob\u011b vyzkou\u0161et, jak\u00e9 j\u00eddlo v\u00e1m d\u011bl\u00e1 p\u0159ed b\u011bhem dob\u0159e. N\u011bkdo m\u016f\u017ee h\u016f\u0159 tr\u00e1vit <strong>zeleninu, jin\u00fd zase tu\u010dn\u011bj\u0161\u00ed pokrmy.<\/strong> Zkou\u0161ejte, poslouchejte sv\u00e9 t\u011blo a jist\u011b najdete pokrmy, kter\u00e9 jsou pro v\u00e1s a va\u0161e tr\u00e1ven\u00ed p\u0159ed b\u011bhem ide\u00e1ln\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o p\u0159edtr\u00e9ninkov\u00e9 strav\u011b, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst p\u0159ed a po tr\u00e9ninku pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f.<\/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\/2023\/04\/12-1-1124x749.jpg\" alt=\"Co j\u00edst p\u0159ed b\u011bhem?\" class=\"wp-image-429682\" width=\"843\" height=\"562\" title=\"Co j\u00edst p\u0159ed b\u011bhem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nepijte ani moc, ani m\u00e1lo<\/h3>\n\n\n\n<p><strong>Optim\u00e1ln\u00ed hydratace<\/strong> je kl\u00ed\u010dov\u00e1 pro v\u00fdkon. Nav\u00edc m\u016f\u017ee pomoci p\u0159edch\u00e1zet p\u00edch\u00e1ni v boku. Jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, pln\u00fd \u017ealudek m\u016f\u017ee tla\u010dit na br\u00e1nici. A <strong>\u017eblu\u0148k\u00e1n\u00ed v b\u0159i\u0161e<\/strong> nav\u00edc nen\u00ed nic p\u0159\u00edjemn\u00e9ho. Vyhn\u011bte se tak\u00e9 sladk\u00fdm n\u00e1poj\u016fm. U t\u011bch se uk\u00e1zalo, \u017ee mohou p\u00edch\u00e1n\u00ed v boku tak\u00e9 zhor\u0161it. V p\u0159\u00edpad\u011b del\u0161\u00edch v\u00fdkon\u016f, kdy pot\u0159ebujete p\u00edt t\u0159eba <a href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>iontov\u00fd n\u00e1poj<\/strong><\/a><strong>,<\/strong> d\u00e1vejte pozor na mno\u017estv\u00ed. <strong>Pocuc\u00e1vejte ho po men\u0161\u00edch d\u00e1vk\u00e1ch,<\/strong> a ne \u017ee vypijete nar\u00e1z celou l\u00e1hev. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a <strong>nesna\u017ete se pitn\u00fd re\u017eim ani omezovat.<\/strong> Nedostatek vody m\u016f\u017ee kv\u016fli ni\u017e\u0161\u00edmu objemu krve zase negativn\u011b ovlivnit prokrven\u00ed organismu. T\u00edm vzr\u016fst\u00e1 i riziko, \u017ee v\u00e1s za\u010dne p\u00edchat v boku. Sna\u017ete se proto p\u00edt tak akor\u00e1t.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o pitn\u00e9m re\u017eimu a hydrataci, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.<\/strong><\/a><\/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\">3. Zah\u0159ejte se p\u0159ed b\u011bhem<\/h3>\n\n\n\n<p>Warm up je ide\u00e1ln\u00ed pro spr\u00e1vn\u00e9 proh\u0159\u00e1t\u00ed a <strong>optim\u00e1ln\u00ed rozproud\u011bn\u00ed krve v t\u011ble,<\/strong> co\u017e pom\u016f\u017ee s prokrven\u00edm br\u00e1nice a dal\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla. Na zah\u0159\u00e1t\u00ed si m\u016f\u017eete d\u00e1t t\u0159eba cviky <strong>b\u011b\u017eeck\u00e9 abecedy, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/strong><\/a><strong>, pomalej\u0161\u00ed b\u011bh, rotoped, pan\u00e1ka (jumping jacks)<\/strong> a dal\u0161\u00ed aktivity.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o d\u016fle\u017eitosti warm upu neboli zah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rozcvi\u010dka, stre\u010dink, warm up a cool down \u2013 jsou opravdu d\u016fle\u017eit\u00e9?<\/strong><\/a><\/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\">4. Zvy\u0161ujte postupn\u011b tempo<\/h3>\n\n\n\n<p>Nem\u00e1 smysl vyb\u011bhnout z domu hned sv\u00fdm maxim\u00e1ln\u00edm tempem. S takovou byste <strong>brzy odpadli, <\/strong>a to t\u0159eba pr\u00e1v\u011b kv\u016fli p\u00edch\u00e1n\u00ed v boku. Zejm\u00e9na v za\u010d\u00e1tc\u00edch se nebojte st\u0159\u00eddat b\u011bh s ch\u016fz\u00ed. A tempo nep\u0159epalte ani v p\u0159\u00edpad\u011b, \u017ee u\u017e jste tr\u00e9novan\u00ed. Ide\u00e1ln\u011b si dejte <strong>prvn\u00ed kilometr v pomalej\u0161\u00edm tempu<\/strong> a a\u017e pak postupn\u011b zrychlujte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak p\u0159i b\u011bhu zrychlit a zlep\u0161ovat se, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017de je b\u011bh nuda? Prozrad\u00edme, jak si ho obl\u00edbit a neust\u00e1le se zlep\u0161ovat.<\/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\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"Pro\u010d n\u00e1s p\u00edch\u00e1 v boku a co to je?\" class=\"wp-image-429698\" width=\"843\" height=\"562\" title=\"Pro\u010d n\u00e1s p\u00edch\u00e1 v boku a co to je?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zam\u011b\u0159te se na d\u00fdch\u00e1n\u00ed<\/h3>\n\n\n\n<p>Mnoho b\u011b\u017ec\u016f d\u00fdch\u00e1 \u0161patn\u011b a pak se div\u00ed, \u017ee je p\u00edch\u00e1 v boku. Spr\u00e1vn\u00e1 dechov\u00e1 technika je <strong>ov\u0161em pro b\u011bh kl\u00ed\u010dov\u00e1.<\/strong> Z\u00e1kladem je nau\u010dit se hlubok\u00e9 d\u00fdch\u00e1n\u00ed do b\u0159icha se spr\u00e1vn\u00fdm zapojen\u00edm br\u00e1nice. T\u00edm se do t\u011bla dostane mnohem v\u00edce kysl\u00edku, ne\u017e kdy\u017e d\u00fdch\u00e1te jen <strong>m\u011blce a povrchov\u011b. <\/strong>Pokud v\u00e1m to p\u0159i b\u011bhu \u00fapln\u011b nejde, tr\u00e9nujte spr\u00e1vnou techniku doma v klidu. Kdy\u017e si ji osvoj\u00edte, bude pro v\u00e1s pak mnohem <strong>snaz\u0161\u00ed d\u00fdchat spr\u00e1vn\u011b i p\u0159i cvi\u010den\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu, se v\u00edce do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a pro\u010d je to d\u016fle\u017eit\u00e9?&nbsp;<\/strong><\/a><\/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\">6. Posilujte sv\u00e9 t\u011blo<\/h3>\n\n\n\n<p>Siln\u00e9 t\u011blo zlep\u0161uje v\u00fdkony i mimo posilovnu. A ani b\u011bh\u00e1n\u00ed nen\u00ed v\u00fdjimkou. Nav\u00edc <strong>pom\u00e1h\u00e1 pos\u00edlit core, tedy hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m,<\/strong> \u010d\u00edm\u017e se zlep\u0161\u00ed celkov\u00e9 dr\u017een\u00ed t\u011bla. T\u00edm do jist\u00e9 m\u00edry m\u016f\u017eete p\u0159edej\u00edt i p\u00edch\u00e1n\u00ed v boku.<strong> Ide\u00e1ln\u00ed je tedy alespo\u0148 2\u2013\u20603kr\u00e1t t\u00fddn\u011b za\u0159adit komplexn\u00ed silov\u00fd tr\u00e9nink cel\u00e9ho t\u011bla.<\/strong> Pokud jste b\u011b\u017eci, rozhodn\u011b to tedy neznamen\u00e1, \u017ee silov\u00fd tr\u00e9nink nen\u00ed nic pro v\u00e1s, pr\u00e1v\u011b naopak. Je to dal\u0161\u00ed pomocn\u00edk k tomu, <strong>abyste b\u011bhali d\u00e1l a rychleji. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete cvi\u010dit efektivn\u011b a pos\u00edlit cel\u00e9 t\u011blo? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 benefity m\u00e1 posilov\u00e1n\u00ed i pro klouby, pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/poskozuje-behani-kolena-a-dalsi-klouby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Po\u0161kozuje b\u011bh\u00e1n\u00ed kolena a dal\u0161\u00ed klouby?<\/strong><\/a><strong>&nbsp;&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\">7. Vyb\u00edrejte si spr\u00e1vn\u00e9 oble\u010den\u00ed<\/h3>\n\n\n\n<p>Tento bod se t\u00fdk\u00e1 p\u0159edev\u0161\u00edm \u017een, kter\u00e9 r\u00e1dy nos\u00ed <strong>upnut\u00e9 oble\u010den\u00ed.<\/strong> Pokud si chcete na b\u011bh vz\u00edt \u0161ortky nebo leg\u00edny, kter\u00e9 jste nosily je\u0161t\u011b p\u0159ed n\u011bkolika kily a jsou t\u011bsn\u011bj\u0161\u00ed, ne\u017e byste si p\u0159\u00e1ly, nechte je doma. P\u0159\u00edli\u0161 upnut\u00e1 guma u leg\u00edn v\u00e1m m\u016f\u017ee znesnadnit d\u00fdch\u00e1n\u00ed do b\u0159icha. Vy tak budete nuceny d\u00fdchat jen povrchov\u011b, co\u017e op\u011bt m\u016f\u017ee<strong> v\u00e9st k p\u00edch\u00e1n\u00ed v boku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0161ker\u00e9 oble\u010den\u00ed by m\u011blo sed\u011bt na t\u011ble tak akor\u00e1t. A pokud m\u00e1te pocit, \u017ee pot\u0159ebujete dokoupit n\u011bjak\u00e9 nov\u00e9 kousky, doporu\u010dujeme omrknout<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161e nov\u00e9 kolekce.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jestli v\u00e1s zaj\u00edm\u00e1, jak m\u016f\u017ee oble\u010den\u00ed <strong>ovlivnit v\u00fdkon i v dal\u0161\u00edch sm\u011brech, <\/strong>nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-muze-spatny-vyber-obleceni-ovlivnit-zdravi-a-na-co-si-dat-pozor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak m\u016f\u017ee \u0161patn\u00fd v\u00fdb\u011br oble\u010den\u00ed ovlivnit zdrav\u00ed a na co si d\u00e1t pozor?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"Prvn\u00ed pomoc p\u0159i p\u00edch\u00e1n\u00ed v boku\" class=\"wp-image-429713\" width=\"843\" height=\"562\" title=\"Prvn\u00ed pomoc p\u0159i p\u00edch\u00e1n\u00ed v boku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-2048x1365.jpeg 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=\"Prvni_pomoc_pri_pichani_v_boku\"><\/span>Prvn\u00ed pomoc p\u0159i p\u00edch\u00e1n\u00ed v boku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010das se m\u016f\u017ee st\u00e1t, \u017ee ud\u011bl\u00e1me maximum, ale stejn\u011b n\u00e1s v boku p\u00edchat za\u010dne. Ka\u017ed\u00fd den prost\u011b nen\u00ed ide\u00e1ln\u00ed. V takov\u00e9m p\u0159\u00edpad\u011b je dobr\u00e9 zn\u00e1t<strong> z\u00e1sady, kter\u00e9 funguj\u00ed jako \u201eprvn\u00ed pomoc\u201d:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Zvoln\u011bte tempo.<\/li><li>P\u0159ejd\u011bte do ch\u016fze.<\/li><li>Zastavte \u00fapln\u011b.<\/li><li>Tla\u010dte dlan\u00ed pomalu proti m\u00edstu, kde v\u00e1s p\u00edch\u00e1.<\/li><li>Prot\u00e1hn\u011bte se, pomoci mohou nap\u0159\u00edklad \u00faklony do stran (pokud v\u00e1s p\u00edch\u00e1 vlevo, zvedn\u011bte levou ruku nad hlavu a naklo\u0148te se doprava, opa\u010dn\u011b postupujte v p\u0159\u00edpad\u011b, \u017ee v\u00e1s p\u00edch\u00e1 vpravo).<\/li><li>P\u0159edklo\u0148te se a zhluboka d\u00fdchejte, zam\u011b\u0159te se na hlubok\u00e9 br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed.<\/li><li>A\u017e v\u00e1s p\u0159estane p\u00edchat v boku, zkuste se voln\u00fdm tempem zase rozb\u011bhnout.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed i dal\u0161\u00ed tipy, d\u00edky kter\u00fdm m\u016f\u017eete p\u00edch\u00e1n\u00ed v boku p\u0159edej\u00edt, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-nedelat-pred-behem-10-chyb-se-kterymi-se-setkal-kazdy-bezec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co ned\u011blat p\u0159ed b\u011bhem? 10 chyb, se kter\u00fdmi se setkal ka\u017ed\u00fd b\u011b\u017eec.<\/strong><\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do jist\u00e9 m\u00edry m\u016f\u017eeme p\u00edch\u00e1n\u00ed v boku p\u0159edch\u00e1zet t\u0159eba t\u00edm, \u017ee se spr\u00e1vn\u011b naj\u00edme, napijeme, budeme b\u011bhat v rozumn\u00e9m tempu a nep\u0159ep\u00e1l\u00edme start. Jsou ale dny, kdy ud\u011bl\u00e1me v\u0161e tak, jak m\u00e1me, a stejn\u011b to p\u0159ijde. V takov\u00fdch chv\u00edl\u00edch je <strong>prost\u011b pot\u0159eba zvolnit, <\/strong>zastavit a ud\u011blat maximum, aby probl\u00e9m odezn\u011bl. Pak se m\u016f\u017eeme zase rozb\u011bhnout. Pokud v\u00e1s za\u010dne p\u00edchat v boku, nic si z toho ned\u011blejte, d\u011bje se to i tr\u00e9novan\u00fdm b\u011b\u017ec\u016fm. Dal\u0161\u00ed b\u011bh u\u017e bude ur\u010dit\u011b zase lep\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo si pravideln\u011b st\u011b\u017euje na p\u00edch\u00e1n\u00ed v boku? Sd\u00edlejte s n\u00edm \u010dl\u00e1nek, aby v\u011bd\u011bl, co na to zab\u00edr\u00e1.<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>P\u00edch\u00e1n\u00ed v boku dok\u00e1\u017ee p\u0159i b\u011bh\u00e1n\u00ed p\u011bkn\u011b potr\u00e1pit. Mus\u00edme zpomalit nebo \u00fapln\u011b zastavit, a t\u00edm se zhor\u0161\u00ed n\u00e1\u0161 \u010das. V \u010dl\u00e1nku prozrad\u00edme, co p\u00edch\u00e1n\u00ed v boku zp\u016fsobuje a jak minimalizovat riziko, \u017ee se objev\u00ed. <\/p>\n","protected":false},"author":100,"featured_media":429754,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6453,7479,7623],"filter_section":[],"filter_attribute":[13029],"class_list":{"0":"post-429631","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-beh-cs","9":"tag-cviceni","10":"tag-trenink","11":"tag-zdravi","12":"filter_attribute-beh","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pro\u010d n\u00e1s p\u0159i b\u011bh\u00e1n\u00ed p\u00edch\u00e1 v boku a jak se toho zbavit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co zp\u016fsobuje p\u00edch\u00e1n\u00ed v boku p\u0159i b\u011bhu a jak se ho zbavit? Pomoci m\u016f\u017ee strava, pit\u00ed, rozeh\u0159\u00e1t\u00ed, hlubok\u00e9 d\u00fdch\u00e1n\u00ed a spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla. Porad\u00edme, jak na to.\" \/>\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\/proc-nas-pri-behani-picha-v-boku-a-jak-se-toho-zbavit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pro\u010d n\u00e1s p\u0159i b\u011bh\u00e1n\u00ed p\u00edch\u00e1 v boku a jak se toho zbavit? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co zp\u016fsobuje p\u00edch\u00e1n\u00ed v boku p\u0159i b\u011bhu a jak se ho zbavit? Pomoci m\u016f\u017ee strava, pit\u00ed, rozeh\u0159\u00e1t\u00ed, hlubok\u00e9 d\u00fdch\u00e1n\u00ed a spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla. 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