{"id":492565,"date":"2023-08-28T12:47:58","date_gmt":"2023-08-28T10:47:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=492565"},"modified":"2023-11-02T12:46:20","modified_gmt":"2023-11-02T11:46:20","slug":"ako-trenovat-ked-vas-bolia-kolena","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/","title":{"rendered":"Ako cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami? 7 vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#Preco_cvicit_s_bolavymi_kolenami\" title=\"Pre\u010do cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami?\">Pre\u010do cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#7_typov_vhodnych_sportovych_aktivit\" title=\"7 typov vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt\">7 typov vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#1_Plavanie\" title=\"1. Pl\u00e1vanie\">1. Pl\u00e1vanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#2_Chodza_bez_alebo_s_trekingovymi_palicami\" title=\"2. Ch\u00f4dza bez alebo s trekingov\u00fdmi palicami\">2. Ch\u00f4dza bez alebo s trekingov\u00fdmi palicami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#3_Jazda_na_bicykli_alebo_cyklotrenazeri\" title=\"3. Jazda na bicykli alebo cyklotrena\u017e\u00e9ri\">3. Jazda na bicykli alebo cyklotrena\u017e\u00e9ri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#4_Joga_alebo_pilates\" title=\"4. Joga alebo pilates\">4. Joga alebo pilates<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#5_Masazne_cviky\" title=\"5. Mas\u00e1\u017ene cviky\">5. Mas\u00e1\u017ene cviky<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#6_Natahovacie_a_uvolnovacie_cviky\" title=\"6. Na\u0165ahovacie a uvo\u013e\u0148ovacie cviky\">6. Na\u0165ahovacie a uvo\u013e\u0148ovacie cviky<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#7_Rehabilitacne_cviky\" title=\"7. Rehabilita\u010dn\u00e9 cviky\">7. Rehabilita\u010dn\u00e9 cviky<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#Nevhodne_sportove_aktivity\" title=\"Nevhodn\u00e9 \u0161portov\u00e9 aktivity\">Nevhodn\u00e9 \u0161portov\u00e9 aktivity<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#Problemom_s_pohybovym_aparatom_sme_sa_venovali_aj_v_dalsich_clankoch\" title=\"Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:\">Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:<\/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.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S boles\u0165ou kolien sa po\u010das svojho \u017eivota stretne sn\u00e1\u010f ka\u017ed\u00fd. Nie je to ni\u010d pr\u00edjemn\u00e9, ke\u010f <strong>zrazu nem\u00f4\u017eeme plnohodnotne \u0161portova\u0165<\/strong> a probl\u00e9my nast\u00e1vaj\u00fa aj pri be\u017enom pohybe. Aj napriek tomu v\u0161ak existuje mnoho mo\u017enost\u00ed, ako zosta\u0165 fyzicky akt\u00edvny. K\u013e\u00fa\u010dom s\u00fa <strong>vybran\u00e9 druhy cvi\u010den\u00ed, pri ktor\u00fdch kolen\u00e1 to\u013eko neza\u0165a\u017eujeme.<\/strong> Pokia\u013e na to p\u00f4jdeme spr\u00e1vne, tieto aktivity m\u00f4\u017eu pom\u00f4c\u0165 aj s n\u00e1vratom norm\u00e1lnej pohyblivosti a funkcie k\u013abov.<\/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=\"Preco_cvicit_s_bolavymi_kolenami\"><\/span>Pre\u010do cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1m hne\u010f napadlo, \u017ee ke\u010f kolen\u00e1 bolia, bude lep\u0161ie ich necha\u0165 odpo\u010d\u00edva\u0165. Pri ak\u00fatnej bolesti sp\u00f4sobenej zranen\u00edm to tak aj naozaj je, ale \u010do sa t\u00fdka chronickej (dlhodobej) bolesti kolena, m\u00f4\u017ee <strong>zn\u00ed\u017een\u00e1 aktivita vies\u0165 k jeho zatuhnutiu a zhor\u0161enej pohyblivosti.<\/strong> Naopak, vhodn\u00e9 cviky navrhnut\u00e9 fyzioterapeutom v\u00e1m pom\u00f4\u017eu s posilnen\u00edm svalov, \u0161liach, v\u00e4zov a \u010fal\u0161\u00edch oporn\u00fdch \u0161trukt\u00far kolien. Tie sa pri pohybe navy\u0161e prema\u017e\u00fa synovi\u00e1lnou tekutinou, ktor\u00e1 zni\u017euje trenie k\u013abov\u00fdch pl\u00f4ch, \u010do je d\u00f4le\u017eit\u00e9 na udr\u017eanie zdravej chrupavky. Vo v\u00fdsledku tak m\u00f4\u017eete v\u010faka vhodn\u00e9mu pohybu <strong>postupne z\u00edska\u0165 sp\u00e4\u0165 silu aj pohyblivos\u0165 kolena.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho je <strong>pre va\u0161e celkov\u00e9 fyzick\u00e9 aj psychick\u00e9 zdravie d\u00f4le\u017eit\u00e9 sa pravidelne, aspo\u0148 150 min\u00fat t\u00fd\u017edenne venova\u0165 nejakej pohybovej aktivite.<\/strong> Nemusia to by\u0165 hne\u010f 2 hodiny zdv\u00edhania \u017eeleza vo fitku. Po\u010d\u00edta sa aj prech\u00e1dzka, krat\u0161ia vych\u00e1dzka na bicykli alebo stre\u010ding. Preto je k\u013e\u00fa\u010dov\u00e9, aby si ka\u017ed\u00fd na\u0161iel aktivitu, ktor\u00e1 mu vyhovuje. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e v\u00e1s zauj\u00edma, ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti a praskania v kolen\u00e1ch, dozviete sa to z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/\"><strong>Praskanie a boles\u0165 kolena: Naj\u010dastej\u0161ie pr\u00ed\u010diny a vhodn\u00e9 cviky.<\/strong><\/a><\/li>\n\n\n\n<li>Praskaniu v k\u013aboch sme sa e\u0161te detailnej\u0161ie venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\"><strong>Pukanie a praskanie k\u013abov: Be\u017en\u00fd jav, alebo varovanie pred probl\u00e9mom?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg\" alt=\"Cvi\u010denie s bo\u013eav\u00fdmi kolenami\" class=\"wp-image-491642\" title=\"Cvi\u010denie s bo\u013eav\u00fdmi kolenami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_typov_vhodnych_sportovych_aktivit\"><\/span>7 typov vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri dlhodob\u00fdch probl\u00e9moch s kolenami v\u017edy <strong>konzultujte vhodn\u00fd \u0161port s lek\u00e1rom alebo fyzioterapeutom.<\/strong> T\u00ed v\u00e1m po pohybovej diagnostike a komplexnom vy\u0161etren\u00ed v\u00e1\u0161ho probl\u00e9mu najlep\u0161ie poradia, \u010do je konkr\u00e9tne pre v\u00e1s vhodn\u00e9, a \u010domu sa naopak rad\u0161ej vyhn\u00fa\u0165. Ka\u017ed\u00e9mu v tomto smere vyhovuje nie\u010do in\u00e9 a z\u00e1le\u017e\u00ed v\u017edy na va\u0161ej individu\u00e1lnej situ\u00e1cii. Ak niektor\u00fd z ni\u017e\u0161ie uveden\u00fdch typov pohybu vysk\u00fa\u0161ate a probl\u00e9my sa v\u00e1m pri tom v\u00fdrazne zhor\u0161ia, sk\u00faste ubra\u0165 na intenzite, rozsahu pohybu alebo po\u010dte opakovan\u00ed. V pr\u00edpade, \u017ee zhor\u0161en\u00e1 boles\u0165 neust\u00fapi, rad\u0161ej s t\u00fdm presta\u0148te a sk\u00faste nie\u010do in\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S novou \u0161portovou aktivitou za\u010dnite pomaly. V\u017edy sa pred \u0148ou z\u013eahka zahrejte a natiahnite. <strong>Postupne zvy\u0161ujte \u010das, intenzitu alebo po\u010det opakovan\u00ed pod\u013ea toho, ako na \u0148u reaguj\u00fa va\u0161e kolen\u00e1.<\/strong> Pre va\u0161e telo to m\u00f4\u017ee by\u0165 dovtedy nezn\u00e1my typ z\u00e1\u0165a\u017ee, na ktor\u00fa sa potrebuje adaptova\u0165. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem spr\u00e1vneho cvi\u010denia m\u00f4\u017eete kolen\u00e1 podpori\u0165 aj k\u013abovou v\u00fd\u017eivou. S v\u00fdberom kvalitn\u00e9ho suplementu v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsiu-klbovu-vyzivu\/\"><strong>Ako vybra\u0165 najlep\u0161iu k\u013abov\u00fa v\u00fd\u017eivu?<\/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=\"5358,6415,8059,36322,62371,64375\" ><\/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=\"1_Plavanie\"><\/span>1. Pl\u00e1vanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pl\u00e1vanie je ide\u00e1lna kardio aktivita, ktor\u00fa m\u00f4\u017eete spravidla robi\u0165 aj s problematick\u00fdmi kolenami. V\u010faka tomu, \u017ee v\u00e1s <strong>voda nadn\u00e1\u0161a, nedoch\u00e1dza k takej vysokej z\u00e1\u0165a\u017ei k\u013abov<\/strong> ako napr\u00edklad pri behan\u00ed. <strong>Zapracujete pri tom aj na rozsahu pohybu k\u013abov a ich flexibilite.<\/strong> Z\u00e1rove\u0148 s ka\u017ed\u00fdm tempom prekon\u00e1vate odpor vody, \u010do zase vedie k posil\u0148ovaniu cel\u00e9ho tela. Pr\u00ednosom pl\u00e1vania je tie\u017e to, \u017ee pri tom pretiahnete typicky skr\u00e1ten\u00e9 prsn\u00e9 svaly a precvi\u010d\u00edte oslaben\u00e9 medzilopatkov\u00e9 svaly, \u010do v\u00e1m pom\u00f4\u017ee aj v pr\u00edpade lep\u0161ieho dr\u017eania tela. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem klasick\u00e9ho pl\u00e1vania m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj r\u00f4zne lekcie prebiehaj\u00face vo vode, ako je aqua aerobik alebo posil\u0148ovanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e st\u00e1le neviete, \u010di da\u0165 pl\u00e1vaniu \u0161ancu, mo\u017eno v\u00e1s presved\u010d\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\"><strong>8 benefitov pl\u00e1vania, v\u010faka ktor\u00fdm sko\u010d\u00edte do vody e\u0161te dnes.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg\" alt=\"Boles\u0165 kolien a pl\u00e1vanie\" class=\"wp-image-491660\" title=\"Boles\u0165 kolien a pl\u00e1vanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Chodza_bez_alebo_s_trekingovymi_palicami\"><\/span>2. Ch\u00f4dza bez alebo s trekingov\u00fdmi palicami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be\u017en\u00e1 ch\u00f4dza je pre na\u0161e telo <strong>najprirodzenej\u0161ou aktivitou.<\/strong> Neza\u0165a\u017eujeme pri nej to\u013eko pohybov\u00fd apar\u00e1t, ale z\u00e1rove\u0148 k\u013aby rozpohybujeme dostato\u010dne na to, aby do\u0161lo k ich <strong>premazaniu synovi\u00e1lnou tekutinou.<\/strong> T\u00e1 m\u00e1 okrem lubrik\u00e1cie k\u013abov za \u00falohu aj vy\u017eivova\u0165 chrupavku, ktor\u00e1 nem\u00e1 vlastn\u00e9 cievne z\u00e1sobenie. \u017diviny sa k nej tak dost\u00e1vaj\u00fa najm\u00e4 pri pohybe. Aj preto je d\u00f4le\u017eit\u00e9 zosta\u0165 akt\u00edvnymi, aj ke\u010f n\u00e1m kolen\u00e1 u\u017e nesl\u00fa\u017eia tak dobre ako predt\u00fdm. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa v\u0161ak vyd\u00e1te na dlh\u0161\u00ed v\u00fdlet pe\u0161o, bude lep\u0161ie si <strong>so sebou zobra\u0165 aj trekingov\u00e9 alebo nordic walking palice.<\/strong> V\u010faka nim zapoj\u00edte pri ch\u00f4dzi aj svaly hornej polovice tela. Zn\u00ed\u017eite tak z\u00e1\u0165a\u017e na kolen\u00e1 aj bedr\u00e1 a z\u00e1rove\u0148 zv\u00fd\u0161ite aj r\u00fdchlos\u0165. Ch\u00f4dza s palicami alebo konkr\u00e9tne nordic walking sa tie\u017e \u010dasto ortop\u00e9dmi odpor\u00fa\u010da \u013eu\u010fom s osteopor\u00f3zou, artrit\u00eddou alebo in\u00fdm ochoren\u00edm pohybov\u00e9ho apar\u00e1tu, najm\u00e4 k\u013abov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do v\u0161etko v\u00e1m prinesie turistika, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\"><strong>Psychick\u00e1 pohoda, chudnutie a kvalitnej\u0161\u00ed sp\u00e1nok. Ak\u00e9 s\u00fa \u010fal\u0161ie v\u00fdhody turistiky?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg\" alt=\"Ch\u00f4dza a boles\u0165 kolien\" class=\"wp-image-491676\" title=\"Ch\u00f4dza a boles\u0165 kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Jazda_na_bicykli_alebo_cyklotrenazeri\"><\/span>3. Jazda na bicykli alebo cyklotrena\u017e\u00e9ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jazda na bicykli, rotopede \u010di inom cyklotrena\u017e\u00e9ri je \u010fal\u0161ia vytrvalostn\u00e1 aktivita, ktor\u00e1 je be\u017ene odpor\u00fa\u010dan\u00e1 \u013eu\u010fom s problematick\u00fdmi kolenami. Rovnako ako pl\u00e1vanie a ch\u00f4dza, ani <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\">cyklistika<\/a> <strong>nepredstavuje tak vysok\u00fa z\u00e1\u0165a\u017e pre k\u013aby.<\/strong> Pri jazde na bicykli tie\u017e doch\u00e1dza k premaz\u00e1vaniu k\u013abov a posil\u0148ovaniu svalov i v\u00e4zov v okol\u00ed kolien. M\u00f4\u017ee tak pom\u00f4c\u0165 zlep\u0161i\u0165 funk\u010dnos\u0165 cel\u00e9ho k\u013abu. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri jazde na bicykli si ide\u00e1lne <strong>vyberajte spevnen\u00e9 cesty a cyklotrasy.<\/strong> Naopak trailom a lesn\u00fdm cest\u00e1m sa rad\u0161ej vyh\u00fdbajte. Ve\u013ek\u00e9 v\u00fdmole alebo nerovnosti by va\u0161im kolen\u00e1m mohli e\u0161te viac ubl\u00ed\u017ei\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o tom, \u010do si so sebou vzia\u0165 na cyklov\u00fdlet a ako jazdi\u0165 bezpe\u010dne, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-bezpecne-uzit-jazdu-na-bicykli-7-tipov-pre-zacinajucich-aj-pokrocilych-cyklistov\/\"><strong>Ako si bezpe\u010dne u\u017ei\u0165 jazdu na bicykli? 7 tipov pre za\u010d\u00ednaj\u00facich aj pokro\u010dil\u00fdch cyklistov.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image.png\" alt=\"Cyklistika a boles\u0165 kolien\" class=\"wp-image-491692\" title=\"Cyklistika a boles\u0165 kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Joga_alebo_pilates\"><\/span>4. Joga alebo pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Joga nie je len oby\u010dajn\u00e9 na\u0165ahovanie sa. Je to aktivita, pri ktorej zapracujete na <strong>rozsahu pohybu k\u013abov, zlep\u0161\u00edte flexibilitu aj dr\u017eanie tela<\/strong> a z\u00e1rove\u0148 uvo\u013en\u00edte aj posiln\u00edte svaly. Podobn\u00e9 \u00fa\u010dinky m\u00e1 aj pilates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S boles\u0165ou kolien s\u00edce nem\u00f4\u017eete robi\u0165 v\u0161etky poz\u00edcie, najm\u00e4 tie, pri ktor\u00fdch sa kolen\u00e1 oh\u00fdbaj\u00fa do krajn\u00fdch pol\u00f4h, ale aj tak pre v\u00e1s bude joga prospe\u0161n\u00e1. M\u00f4\u017eete za\u010da\u0165 s <strong>pokojnej\u0161\u00edmi, medita\u010dn\u00fdmi <a href=\"https:\/\/gymbeam.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/\">typmi jogy<\/a>,<\/strong> ako je hatha, iyengar alebo kundalini. V ide\u00e1lnom pr\u00edpade si z\u00e1jdite na lekciu, ktorou v\u00e1s prevedie sk\u00fasen\u00fd in\u0161truktor. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa o joge a jej benefitoch na zdravie chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\">Joga: K\u013e\u00fa\u010d k fyzickej a psychickej rovnov\u00e1he.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg\" alt=\"Joga a boles\u0165 kolien\" class=\"wp-image-491713\" title=\"Joga a boles\u0165 kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Masazne_cviky\"><\/span>5. Mas\u00e1\u017ene cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mas\u00edrovanie svalov n\u00f4h m\u00f4\u017ee pom\u00f4c\u0165 uvo\u013eni\u0165 stuhnut\u00e9 svaly, ktor\u00e9 m\u00f4\u017eu by\u0165 tie\u017e pr\u00ed\u010dinou bo\u013eav\u00fdch kolien. Zvl\u00e1dnete to aj sami pomocou <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\">mas\u00e1\u017eneho valca<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-flexball-orange-gymbeam.html\">lopti\u010dky<\/a>. Tieto pom\u00f4cky s\u00fa ide\u00e1lne na uvo\u013enenie zadku, stehien aj l\u00fdtok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Valec alebo lopti\u010dku<\/strong> vlo\u017ete pod sval, potom na\u0148 vlastnou v\u00e1hou \u013eahko tla\u010dte a telom vykon\u00e1vajte pohyby do v\u0161etk\u00fdch str\u00e1n. Intenzitu mas\u00e1\u017ee pri tom dok\u00e1\u017eete kontrolova\u0165 sami pod\u013ea toho, ako ve\u013emi budete svalom do pom\u00f4cky tla\u010di\u0165.<\/li>\n\n\n\n<li>Rovnako tak m\u00f4\u017eete vyu\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/masazna-tyc-roller-gymbeam.html\"><strong>mas\u00e1\u017enu ty\u010d<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\"><strong>mas\u00e1\u017enu pi\u0161to\u013e.<\/strong><\/a> S \u0148ou v\u0161ak prech\u00e1dzajte iba svaly, teda m\u00e4kk\u00e9 tkaniv\u00e1, a vyh\u00fdbajte sa kostiam a k\u013abom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mas\u00e1\u017ene pom\u00f4cky s\u00fa ide\u00e1lne aj ako podpora regener\u00e1cie. O tom, ako ich pou\u017e\u00edva\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg\" alt=\"Mas\u00e1\u017ene cviky pri bolesti kolien\" class=\"wp-image-491731\" title=\"Mas\u00e1\u017ene cviky pri bolesti kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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_Natahovacie_a_uvolnovacie_cviky\"><\/span>6. Na\u0165ahovacie a uvo\u013e\u0148ovacie cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0165ahovacie cviky v\u00e1m pom\u00f4\u017eu <strong>zv\u00fd\u0161i\u0165 flexibilitu svalov, aby funkciu kolena nijako neobmedzovali.<\/strong> Probl\u00e9mom toti\u017e m\u00f4\u017eu by\u0165 skr\u00e1ten\u00e9 svaly prednej (kvadricepsy) \u010di zadnej (hamstringy) strany stehien. Do svojej tr\u00e9ningovej rutiny tak m\u00f4\u017eete zaradi\u0165 niektor\u00e9 z ni\u017e\u0161ie uveden\u00fdch cvikov, ktor\u00e9 s\u00fa v\u0161eobecne odpor\u00fa\u010dan\u00e9 aj po\u010das rehabilita\u010dn\u00fdch programov. O ich vhodnosti sa v\u0161ak rad\u0161ej pora\u010fte s ortop\u00e9dom alebo fyzioterapeutom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri v\u0161etk\u00fdch cvikoch plat\u00ed, \u017ee pri <strong>na\u0165ahovan\u00ed<\/strong> je potrebn\u00e9 v tejto poz\u00edcii vydr\u017ea\u0165 <strong>20 \u2013 60 sek\u00fand<\/strong> a zopakova\u0165 to aspo\u0148 3-kr\u00e1t.<\/li>\n<\/ul>\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. Na\u0165ahovanie svalov prednej strany stehien (Quadriceps Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, potom pokr\u010dte koleno jednej nohy a rukou pritiahnite chodidlo a\u017e k zadku (alebo kam v\u00e1s koleno pust\u00ed). Po cel\u00fa dobu cviku sa kolen\u00e1 sna\u017ete dr\u017ea\u0165 ved\u013ea seba. Stojn\u00e1 noha m\u00f4\u017ee by\u0165 \u013eahko pokr\u010den\u00e1.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Plynulo d\u00fdchajte a sk\u00faste v tejto poz\u00edcii vydr\u017ea\u0165 aspo\u0148 20 sek\u00fand. Potom vystriedajte nohy. Pokia\u013e budete ma\u0165 probl\u00e9my s udr\u017ean\u00edm rovnov\u00e1hy, chy\u0165te sa napr\u00edklad stoli\u010dky, pr\u00edpadne hrazdy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kolen\u00e1 \u010faleko od seba, predkl\u00e1\u0148anie.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1-Protazeni-kvadricepsu.gif\" alt=\"Cvik na natiahnutie stehien\" class=\"wp-image-491751\" title=\"Cvik na natiahnutie stehien\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Natiahnutie svalov zadnej strany stehien (Hamstring Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene s chodidlami ved\u013ea seba. Potom urobte jednou nohou mal\u00fd krok vpred, predklo\u0148te sa s rovn\u00fdm chrbtom, zdvihnite \u0161pi\u010dku predn\u00e9ho chodidla a pa\u017eami sa na \u0148u sna\u017ete dosiahnu\u0165. Predn\u00e1 noha je natiahnut\u00e1 a zadn\u00e1 \u013eahko pokr\u010den\u00e1.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Plynulo d\u00fdchajte a sk\u00faste v tejto poz\u00edcii vydr\u017ea\u0165 aspo\u0148 20 sek\u00fand. Potom vystriedajte nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/2-Protazeni-hamstringu.gif\" alt=\"Natiahnutie hamstringov\" class=\"wp-image-491767\" title=\"Natiahnutie hamstringov\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Natiahnutie svalov zadnej strany stehien v \u013eahu (Lying Hamstring Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a>, jednu mierne pokr\u010den\u00fa nohu zdvihnite a pomocou r\u00fak si ju o nieko\u013eko centimetrov pritiahnite bli\u017e\u0161ie k hrudn\u00edku.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S ka\u017ed\u00fdm v\u00fddychom sk\u00faste nohu pritiahnu\u0165 bli\u017e\u0161ie. Takto pokra\u010dujte aspo\u0148 20 sek\u00fand. N\u00e1sledne vystriedajte nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, zdv\u00edhanie spodnej \u010dasti chrbta z podlo\u017eky.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/3-Protazeni-hamstringu-stretch.gif\" alt=\"Natiahnutie hamstringov pole\u017eia\u010dky\" class=\"wp-image-491784\" title=\"Natiahnutie hamstringov pole\u017eia\u010dky\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Natiahnutie l\u00fdtok (Calf Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa \u010delom k stene alebo osi vysoko polo\u017eenej (pribli\u017ene na \u00farovni va\u0161ich ramien) na hrazde. Jednou nohou urobte krok vpred a \u013eahko ju pokr\u010dte v kolene. T\u00fa zadn\u00fa nechajte natiahnut\u00fa. Potom sa \u013eahko predklo\u0148te, predpa\u017ete a dla\u0148ami sa bu\u010f oprite o stenu, alebo uchopte os. Chodidl\u00e1 s\u00fa celou plochou na podlo\u017eke.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Plynulo d\u00fdchajte a s\u00fastre\u010fte sa na pretiahnutie l\u00fdtka zadnej nohy. V tejto polohe vydr\u017ete aspo\u0148 20 sek\u00fand a potom vystriedajte nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/4-Protazeni-lytka.gif\" alt=\"Cvik na natiahnutie l\u00fdtok\" class=\"wp-image-491800\" title=\"Cvik na natiahnutie l\u00fdtok\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rehabilitacne_cviky\"><\/span>7. Rehabilita\u010dn\u00e9 cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto cviky s\u00fa ide\u00e1lne na <strong>posilnenie svalov doln\u00fdch kon\u010dat\u00edn a kolenn\u00fdch v\u00e4zov<\/strong> (predn\u00fd alebo zadn\u00fd kr\u00ed\u017eov\u00fd v\u00e4z). Tie s\u00fa d\u00f4le\u017eit\u00e9 pre flexibilitu a stabilitu cel\u00e9ho kolena, preto by sme ich mali udr\u017eiava\u0165 siln\u00e9 a pru\u017en\u00e9.<\/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. Zdv\u00edhanie natiahnutej nohy v sede (Seated Leg Lifts)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-mint-beastpink.html\">podlo\u017eku<\/a> s natiahnut\u00fdmi nohami a rovn\u00fdm chrbtom. Dla\u0148ami sa oprite za telom.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom kontrolovane a pomaly zdvihnite jednu natiahnut\u00fa nohu p\u00e1r centimetrov nad podlo\u017eku. V tejto polohe zotrvajte 1 \u2013 2 sekundy, potom vr\u00e1\u0165te nohu na zem a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po celej s\u00e9rii vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/5-Zvedani-natazenej-nohy-v-sede.gif\" alt=\"Cvik na posilnenie kolena\" class=\"wp-image-491818\" title=\"Cvik na posilnenie kolena\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Narovn\u00e1vanie nohy s valcom (Straightening Leg With Roller)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\">podlo\u017eku<\/a> s rovn\u00fdm chrbtom a dla\u0148ami sa oprite za telom. Jednu nohu pokr\u010dte a pod koleno druhej nohy umiestnite <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\">penov\u00fd valec<\/a> s hladk\u00fdm povrchom.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom kontrolovane narovnajte nohu polo\u017een\u00fa na valci. V tejto polohe zotrvajte 1 \u2013 2 sekundy. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po celej s\u00e9rii vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/6-Narovnani-nohy.gif\" alt=\"Cvik na posilnenie kolien s valcom\" class=\"wp-image-491834\" title=\"Cvik na posilnenie kolien s valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Most\u00edk (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Nohy pokr\u010dte v kolen\u00e1ch, pritiahnite ich smerom k zadku a chodidl\u00e1 nechajte na zemi.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite dole. Pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/07-Bridge.gif\" alt=\"Ako posilni\u0165 kolen\u00e1?\" class=\"wp-image-491850\" title=\"Ako posilni\u0165 kolen\u00e1?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Zdv\u00edhanie natiahnutej nohy na boku (Side Lying Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na bok, spodnou rukou si podlo\u017ete hlavu a horn\u00fa ruku pokr\u010dte a polo\u017ete dla\u0148ou na zem. Spodn\u00fa nohu potom pokr\u010dte v kolene a horn\u00fa nechajte natiahnut\u00fa.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite horn\u00fa natiahnut\u00fa nohu nahor (aspo\u0148 30 cm nad zem) a potom ju kontrolovane spustite dole. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po celej s\u00e9rii vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/8-Zvedani-natazenej-nohy-na-boku.gif\" alt=\"Ako posilni\u0165 bo\u010dn\u00fa stranu kolena?\" class=\"wp-image-491868\" title=\"Ako posilni\u0165 bo\u010dn\u00fa stranu kolena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Leg press s posil\u0148ovacou gumou (Resistance Band Leg Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-gymbeam-black.html\">podlo\u017eku<\/a>. Potom pokr\u010dte jednu nohu a koleno pritiahnite k hrudn\u00edku. Vezmite dlh\u00fa <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-2-gymbeam.html\">posil\u0148ovaciu gumu<\/a>, chytnite ju rukami za opa\u010dn\u00e9 konce a strednou \u010das\u0165ou ju zah\u00e1knite za chodidlo pokr\u010denej nohy.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zatla\u010dte chodidlom do gumy a nohu narovnajte. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Ke\u010f dokon\u010d\u00edte cel\u00fa s\u00e9riu, vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/9-Leg-press-s-gumou.gif\" alt=\"Ako cvi\u010di\u0165 leg press s posil\u0148ovacou gumou?\" class=\"wp-image-491885\" title=\"Ako cvi\u010di\u0165 leg press s posil\u0148ovacou gumou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. V\u00fdpon (Calf Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene a ruky dajte v bok.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom odlepte p\u00e4ty od zeme a v\u00e1hu tela preneste na \u0161pi\u010dky. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/10-Calf-raise.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpony?\" class=\"wp-image-491901\" title=\"Ako cvi\u010di\u0165 v\u00fdpony?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevhodne_sportove_aktivity\"><\/span>Nevhodn\u00e9 \u0161portov\u00e9 aktivity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00e9 \u0161portov\u00e9 aktivity s\u00fa naopak <strong>pri probl\u00e9moch s kolenami nevhodn\u00e9.<\/strong> Mohli by vies\u0165 k zhor\u0161eniu bolesti a \u010fal\u0161\u00edch pr\u00edznakov. Rovnako ako pri vhodnom cvi\u010den\u00ed aj tu v\u0161ak plat\u00ed, \u017ee je to v\u017edy na individu\u00e1lnom uv\u00e1\u017een\u00ed a konkr\u00e9tnom odpor\u00fa\u010dan\u00ed lek\u00e1ra. Niekomu, kto m\u00e1 probl\u00e9my s kolenami, m\u00f4\u017eu aj tieto druhy \u0161portov vyhovova\u0165. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Patria medzi ne typy <strong>cvi\u010den\u00ed s vysok\u00fdm dopadom na k\u013aby<\/strong> (high impact activities).<\/li>\n\n\n\n<li>Ide o v\u00fdskoky, drepy a v\u00fdpady s v\u00fdskokom, ly\u017eovanie, snowboarding, beh, crossfit, sk\u00e1kanie so <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\">\u0161vihadlom<\/a>, futbal, basketbal, tenis a \u010fal\u0161ie kolekt\u00edvne \u0161porty.<\/li>\n\n\n\n<li>Pokia\u013e nie s\u00fa probl\u00e9my s kolenami ak\u00fatne, m\u00f4\u017ee sta\u010di\u0165 ich pri t\u00fdchto aktivit\u00e1ch podpori\u0165 <a href=\"https:\/\/gymbeam.sk\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\">band\u00e1\u017eou<\/a> alebo necha\u0165 (najlep\u0161ie profesion\u00e1lne) <a href=\"https:\/\/gymbeam.sk\/kineziologicka-tejpovacia-paska-k-tape-orange-gymbeam.html\">zatejpova\u0165<\/a>.<\/li>\n\n\n\n<li><strong>Pre \u013eud\u00ed so zdrav\u00fdmi kolenami s\u00fa tieto aktivity naopak pr\u00ednosn\u00e9.<\/strong> Ke\u010f sa to s nimi nepreh\u00e1\u0148a, funguj\u00fa ako skvel\u00e1 prevencia ochoren\u00ed k\u013abov. Pom\u00e1haj\u00fa s posilnen\u00edm svalov, v\u00e4zov a \u010fal\u0161\u00edch oporn\u00fdch \u0161trukt\u00far k\u013abov. Okrem toho podporuj\u00fa hustotu kostnej hmoty, premaz\u00e1vanie k\u013abu a funkciu chrupavky. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165 viac o tom, ak\u00fd vplyv m\u00e1 behanie na zdravie k\u013abov, pre\u010d\u00edtate si \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/\">Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Problemom_s_pohybovym_aparatom_sme_sa_venovali_aj_v_dalsich_clankoch\"><\/span>Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1pi v\u00e1s boles\u0165 chrbta? Odpove\u010f na to, \u010do ju naj\u010dastej\u0161ie sp\u00f4sobuje a ako to rie\u0161i\u0165, n\u00e1jdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\">Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/a><\/strong><\/li>\n\n\n\n<li>O tom, \u010do m\u00f4\u017ee st\u00e1\u0165 za boles\u0165ou lak\u0165a, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/\"><strong>Tenisov\u00fd a golfov\u00fd lake\u0165: \u010co ich sp\u00f4sobuje a ako sa ich zbavi\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e sa chcete tie\u017e dozvedie\u0165, ako postupova\u0165 pri poranen\u00ed svalov, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\"><strong>\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich od seba rozozna\u0165?<\/strong><\/a><\/li>\n<\/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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portov\u00e9 aktivity by z v\u00e1\u0161ho \u017eivota nemali zmizn\u00fa\u0165 ani v momente, ke\u010f za\u010dnete ma\u0165 probl\u00e9my s kolenami. Namiesto toho je lep\u0161ie sa <strong>zamera\u0165 na vhodn\u00e9 druhy cvi\u010den\u00ed, ktor\u00e9 prospej\u00fa nielen va\u0161ej kond\u00edcii.<\/strong> M\u00f4\u017eu podpori\u0165 aj pohyblivos\u0165 a celkov\u00fa funk\u010dnos\u0165 kolenn\u00e9ho k\u013abu. Ako kardio aktivitu vysk\u00fa\u0161ajte napr\u00edklad ch\u00f4dzu, pl\u00e1vanie alebo cyklistiku. S posil\u0148ovan\u00edm a zlep\u0161en\u00edm rozsahu pohybu kolena zase pom\u00f4\u017ee joga alebo \u0161peci\u00e1lne na\u0165ahovacie \u010di rehabilita\u010dn\u00e9 cviky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a pozn\u00e1te niekoho, koho st\u00e1le bolia kolen\u00e1, zdie\u013eajte ho s n\u00edm. Mo\u017eno mu tak pom\u00f4\u017eete n\u00e1js\u0165 vhodn\u00e9 \u0161portov\u00e9 aktivity.<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/complex-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Joint Supplements\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>Boles\u0165 kolien dok\u00e1\u017ee poriadne znepr\u00edjemni\u0165 \u0161portovanie aj ka\u017edodenn\u00fd \u017eivot. Na\u0161\u0165astie existuj\u00fa aktivity, ktor\u00e9 k\u013aby to\u013eko neza\u0165a\u017euj\u00fa. Okrem nich n\u00e1jdete v \u010dl\u00e1nku konkr\u00e9tne cviky, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 obnovi\u0165 pohyblivos\u0165 a funk\u010dnos\u0165 kolena.<\/p>\n","protected":false},"author":129,"featured_media":491638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6144,6069],"filter_section":[],"filter_attribute":[13027,13032],"class_list":{"0":"post-492565","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-klby","10":"tag-zdravie","11":"filter_attribute-cviky-pri-bolesti","12":"filter_attribute-ostatne-sporty","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>Ako cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami? 7 vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vhodn\u00e9 a nevhodn\u00e9 \u0161porty pri bolesti kolenn\u00e9ho k\u013abu. 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