{"id":503750,"date":"2023-10-16T10:00:00","date_gmt":"2023-10-16T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=503750"},"modified":"2023-11-02T21:16:07","modified_gmt":"2023-11-02T20:16:07","slug":"penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/","title":{"rendered":"Foam Roller: Pro\u010d a jak pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?"},"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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Co_je_to_masazni_valec\" title=\"Co je to mas\u00e1\u017en\u00ed v\u00e1lec?\">Co je to mas\u00e1\u017en\u00ed v\u00e1lec?<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Proc_pouzivat_masazni_valec\" title=\"Pro\u010d pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?\">Pro\u010d pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Jak_vybrat_masazni_valec\" title=\"Jak vybrat mas\u00e1\u017en\u00ed v\u00e1lec?&nbsp;\">Jak vybrat mas\u00e1\u017en\u00ed v\u00e1lec?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Kdy_pouzivat_masazni_valec\" title=\"Kdy pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?\">Kdy pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Jak_pouzivat_penovy_valec\" title=\"Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?\">Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Cviky_s_penovym_valcem\" title=\"Cviky s p\u011bnov\u00fdm v\u00e1lcem&nbsp;\">Cviky s p\u011bnov\u00fdm v\u00e1lcem&nbsp;<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#Cviky_na_cele_telo_s_foam_rollerem\" title=\"Cviky na cel\u00e9 t\u011blo s foam rollerem\">Cviky na cel\u00e9 t\u011blo s foam rollerem<\/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\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/#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>Cht\u011bli byste m\u00edt doma sv\u00e9ho osobn\u00edho mas\u00e9ra, kter\u00fd bude <strong>kdykoliv p\u0159ipraven v\u00e1m uvolnit ztuhl\u00e1 z\u00e1da nebo jinou \u010d\u00e1st t\u011bla? <\/strong>Takov\u00fd luxus si nemus\u00ed dop\u0159\u00e1vat jen profesion\u00e1ln\u00ed sportovci. Sta\u010d\u00ed si toti\u017e dom\u016f po\u0159\u00eddit mas\u00e1\u017en\u00ed v\u00e1lec, kter\u00fd sice \u017eiv\u00e9ho mas\u00e9ra zcela nenahrad\u00ed, ale se ztuhl\u00fdmi svaly nebo trigger pointy<em> <\/em>dok\u00e1\u017ee tak\u00e9 po\u0159\u00e1dn\u011b zato\u010dit. I proto najdete tuto fitness pom\u016fcku v dom\u00e1cnosti t\u00e9m\u011b\u0159 ka\u017ed\u00e9ho sportovce. Krom\u011b dal\u0161\u00edch benefit\u016f dne\u0161n\u00ed \u010dl\u00e1nek prozrad\u00ed, jak vybrat a pou\u017e\u00edvat p\u011bnov\u00fd mas\u00e1\u017en\u00ed v\u00e1lec.<\/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_je_to_masazni_valec\"><\/span>Co je to mas\u00e1\u017en\u00ed v\u00e1lec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mas\u00e1\u017en\u00ed v\u00e1lec<\/a> zn\u00e1m\u00fd i jako foam roller je <strong>sportovn\u00ed p\u0159\u00edslu\u0161enstv\u00ed, kter\u00fdm si dok\u00e1\u017eete sami promas\u00edrovat svaly cel\u00e9ho t\u011bla. <\/strong>Pou\u017e\u00edv\u00e1 se p\u0159ed tr\u00e9ninkem i po n\u011bm, v r\u00e1mci regenerace a tak\u00e9 jako terapeutick\u00e1 pom\u016fcka p\u0159i rehabilitac\u00edch. Tyto v\u00e1lce jsou vyrobeny z p\u011bny s r\u016fznou tvrdost\u00ed a odli\u0161uj\u00ed se i velikost\u00ed a typem povrchu. Existuj\u00ed dokonce tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/vibracni-valec-na-cviceni-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smart mas\u00e1\u017en\u00ed v\u00e1lce<\/a> se zabudovan\u00fdm vibra\u010dn\u00edm j\u00e1drem. Pou\u017e\u00edvaj\u00ed se hlavn\u011b na uvoln\u011bn\u00ed nebo zah\u0159\u00e1t\u00ed v\u011bt\u0161\u00edch svalov\u00fdch skupin, jako jsou z\u00e1da, h\u00fd\u017ed\u011b, stehna nebo l\u00fdtka. Kdy\u017e se chceme zam\u011b\u0159it na men\u0161\u00ed svaly, t\u0159eba v oblasti chodidel nebo mezi lopatkami, poslou\u017e\u00ed l\u00e9pe <a href=\"https:\/\/gymbeam.cz\/masazni-micek-flexball-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed m\u00ed\u010dky<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Popularita mas\u00e1\u017en\u00edch v\u00e1lc\u016f v posledn\u00edch letech roste zejm\u00e9na u<strong> b\u011b\u017ec\u016f, silov\u00fdch sportovc\u016f, crossfi\u0165\u00e1k\u016f a dal\u0161\u00edch aktivn\u00edch jedinc\u016f.<\/strong> Na uvoln\u011bn\u00ed sval\u016f ho v\u0161ak pou\u017e\u00edvaj\u00ed tak\u00e9 lid\u00e9, kte\u0159\u00ed t\u0159eba cel\u00fd den sed\u00ed nebo stoj\u00ed v pr\u00e1ci a ve\u010der se cht\u011bj\u00ed trochu prot\u00e1hnout, uvolnit a namas\u00edrovat.&nbsp;<\/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\/10\/IMG_7659-1124x749.jpg\" alt=\"Co je to mas\u00e1\u017en\u00ed p\u011bnov\u00fd v\u00e1lec?\" class=\"wp-image-503848\" title=\"Co je to mas\u00e1\u017en\u00ed p\u011bnov\u00fd v\u00e1lec?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak funguje mas\u00e1\u017en\u00ed v\u00e1lec?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u011bnov\u00e9 v\u00e1lce<\/a> dok\u00e1\u017eou vytvo\u0159it tlak na sval, kter\u00fd se pak l\u00e9pe prokrv\u00ed a z\u00e1rove\u0148 p\u016fsob\u00ed i na fascie neboli pov\u00e1zky. D\u00edky tomu se pou\u017e\u00edvaj\u00ed zejm\u00e9na <strong>v r\u00e1mci zah\u0159\u00e1t\u00ed svalu, stre\u010dinku a<\/strong> <strong>techniky myofasci\u00e1ln\u00edho uvoln\u011bn\u00ed <\/strong>(Self-Myofascial Release \u2013 SMR). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok\u00e1\u017ee tak<strong> zac\u00edlit na fascie, co\u017e jsou vazivov\u00e9 tk\u00e1n\u011b, kter\u00e9 obaluj\u00ed svaly<\/strong> a nach\u00e1z\u00ed se tak\u00e9 mezi jednotliv\u00fdmi svalov\u00fdmi vl\u00e1kny. Poskytuj\u00ed sval\u016fm podporu, d\u00e1vaj\u00ed jim tvar a pom\u00e1haj\u00ed je dr\u017eet na spr\u00e1vn\u00e9m m\u00edst\u011b. Z\u00e1rove\u0148 jim umo\u017e\u0148uj\u00ed plynule klouzav\u00fd pohyb bez omezen\u00ed. Krom\u011b toho se pod\u00edl\u00ed na p\u0159enosu energie i sign\u00e1l\u016f z nervov\u00e9 soustavy do sval\u016f (spojen\u00ed mezi mozkem a svalem). Kdy\u017e v\u0161ak fascie ztuhnou, m\u016f\u017ee to negativn\u011b ovlivnit funkci cel\u00e9ho svalu. Krom\u011b hor\u0161\u00ed pohyblivosti se to m\u016f\u017ee projevit tak\u00e9 <strong>vznikem tzv. trigger point\u016f,<\/strong> co\u017e jsou mal\u00e9 a na dotek bolestiv\u00e9 uzl\u00ed\u010dky, kter\u00e9 si m\u016f\u017eeme ve svalu nahmatat. P\u0159\u00ed\u010dinou je nej\u010dast\u011bji p\u0159et\u00ed\u017een\u00ed sval\u016f, nevhodn\u00e9 cvi\u010den\u00ed, zran\u011bn\u00ed nebo psychick\u00fd stres. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2\u20133]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u011bnov\u00fd v\u00e1lec v\u00e1m<strong> pom\u016f\u017ee zac\u00edlit na zatuhlou oblast sval\u016f nebo trigger point\u016f<\/strong><strong><em> <\/em><\/strong><strong>a rozmas\u00edrovat je<\/strong>. Benefit\u016f m\u00e1 v\u0161ak jeho pravideln\u00e9 pou\u017e\u00edv\u00e1n\u00ed mnohem v\u00edce.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"815\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1124x815.jpg\" alt=\"\u00da\u010dinky mas\u00e1\u017en\u00edho v\u00e1lce\" class=\"wp-image-503864\" title=\"\u00da\u010dinky mas\u00e1\u017en\u00edho v\u00e1lce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1536x1113.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-2048x1485.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=\"Proc_pouzivat_masazni_valec\"><\/span>Pro\u010d pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ten, kdo m\u00e1 s <a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00edmi v\u00e1lci<\/a> zku\u0161enosti, jist\u011b pochop\u00ed, pro\u010d je n\u011bkdo miluje a z\u00e1rove\u0148 nen\u00e1vid\u00ed. Zejm\u00e9na v p\u0159\u00edpad\u011b namo\u017een\u00fdch sval\u016f m\u016f\u017ee jejich pou\u017e\u00edv\u00e1n\u00ed v prvn\u00edch sekund\u00e1ch po\u0159\u00e1dn\u011b zabolet. Po chvilce v\u0161ak na\u0161t\u011bst\u00ed <strong>p\u0159ich\u00e1z\u00ed v\u00edtan\u00e9 uvoln\u011bn\u00ed, kter\u00e9 vynahrad\u00ed po\u010d\u00e1te\u010dn\u00ed diskomfort. <\/strong>Krom\u011b rychl\u00e9 \u00falevy se m\u016f\u017eete t\u011b\u0161it i na dal\u0161\u00ed benefity pravideln\u00e9ho rolov\u00e1n\u00ed.&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. M\u016f\u017ee pozitivn\u011b ovlivnit flexibilitu sval\u016f<\/h3>\n\n\n\n<p>Kdy\u017e p\u0159ed tr\u00e9ninkem vyu\u017eijete foam roller na tu \u010d\u00e1st t\u011bla, kterou budete cvi\u010dit, svaly se zah\u0159ej\u00ed a l\u00e9pe prokrv\u00ed. D\u00edky tomu se k nim m\u016f\u017ee dostat v\u00edce kysl\u00edku a dal\u0161\u00edch \u017eivin pot\u0159ebn\u00fdch pro svalovou \u010dinnost. Stejn\u011b tak si rolov\u00e1n\u00edm <strong>uvoln\u00edte p\u0159\u00edpadn\u00e1 zatuhl\u00e1 m\u00edsta, <\/strong>co\u017e tak\u00e9 vede k lep\u0161\u00ed pohyblivosti. Podle studi\u00ed se tyto \u00fa\u010dinky mohou projevit i na <strong>zv\u00fd\u0161en\u00ed rozsahu pohybu kloub\u016f<\/strong> v mas\u00edrovan\u00e9 oblasti. Obecn\u011b pak rolov\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed lep\u0161\u00ed v\u00fdsledky ne\u017e tradi\u010dn\u00ed stre\u010dink p\u0159ed tr\u00e9ninkem. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9\u201311]<\/mark><\/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. M\u016f\u017ee pomoci sn\u00ed\u017eit bolest sval\u016f po tr\u00e9ninku<\/h3>\n\n\n\n<p>Od rolov\u00e1n\u00ed si v\u011bt\u0161ina lid\u00ed slibuje, \u017ee je budou po cvi\u010den\u00ed m\u00e9n\u011b bolet svaly a urychl\u00ed jejich regeneraci. Tak\u00e9 \u0159ada studi\u00ed potvrdila, \u017ee <strong>automas\u00e1\u017e p\u011bnov\u00fdm v\u00e1lcem po tr\u00e9ninku m\u016f\u017ee v\u00e9st ke sn\u00ed\u017een\u00ed bolestivosti sval\u016f<\/strong> (Delayed Onset Muscle Soreness \u2013 DOMS) 24 a 48 hodin po tr\u00e9ninku. To se pak m\u016f\u017ee projevit tak\u00e9 lep\u0161\u00edm v\u00fdkonem p\u0159i nadch\u00e1zej\u00edc\u00edm cvi\u010den\u00ed. Proto je tato technika obl\u00edben\u00e1 u sportovc\u016f s nabit\u00fdm tr\u00e9ninkov\u00fdm \u010di z\u00e1vodn\u00edm programem.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12\u201313]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkomu ale nemus\u00ed rolov\u00e1n\u00ed hned po tr\u00e9ninku vyhovovat a rad\u011bji se t\u00e9to technice v\u011bnuje o p\u00e1r hodin pozd\u011bji doma nebo a\u017e dal\u0161\u00ed den v r\u00e1mci regenerace.<strong> Proto je d\u016fle\u017eit\u00e9, abyste si i vy na\u0161li, co v\u00e1m sed\u00ed nejl\u00e9pe.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O dal\u0161\u00edch zp\u016fsobech, jak podpo\u0159it regeneraci, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku.<\/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\/10\/\u0424\u043e\u0442\u043e-12-1-1124x749.jpg\" alt=\"V\u00fdhody p\u011bnov\u00e9ho v\u00e1lce\" class=\"wp-image-503880\" title=\"V\u00fdhody p\u011bnov\u00e9ho v\u00e1lce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. M\u016f\u017ee podpo\u0159it sportovn\u00ed v\u00fdkon<\/h3>\n\n\n\n<p>Kvalitn\u011bj\u0161\u00ed v\u00fdkon v\u00e1m m\u016f\u017ee p\u0159in\u00e9st rolov\u00e1n\u00ed p\u0159ed i po tr\u00e9ninku. P\u0159ed aktivitou pom\u016f\u017ee p\u0159ipravit svaly na z\u00e1t\u011b\u017e a<strong> z\u00e1rove\u0148 sn\u00ed\u017eit pocit <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00fanavy<\/strong><\/a><strong>, d\u00edky \u010demu\u017e m\u016f\u017eete zvl\u00e1dnout n\u00e1ro\u010dn\u011bj\u0161\u00ed cvi\u010den\u00ed. <\/strong>A jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, po jeho skon\u010den\u00ed m\u016f\u017ee mas\u00e1\u017e p\u011bnov\u00fdm v\u00e1lcem v\u00e9st k men\u0161\u00ed bolesti sval\u016f v nadch\u00e1zej\u00edc\u00edch dnech. Kdy\u017e v\u00e1s na dal\u0161\u00edm tr\u00e9ninku<strong> svaly tolik nebol\u00ed, s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed se to pozitivn\u011b projev\u00ed i na va\u0161em v\u00fdkonu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/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. M\u016f\u017ee pomoci zm\u00edrnit bolest zad<\/h3>\n\n\n\n<p>Ztuhl\u00e1 a bolav\u00e1 z\u00e1da ji\u017e n\u011bkdy za\u017eil snad ka\u017ed\u00fd. Sta\u010d\u00ed d\u00e9le sed\u011bt, ud\u011blat prudk\u00fd pohyb nebo p\u0159ecenit sv\u00e9 s\u00edly na tr\u00e9ninku. <strong>Se zm\u00edrn\u011bn\u00edm bolesti pak m\u016f\u017ee pomoci technika myofasci\u00e1ln\u00edho uvoln\u011bn\u00ed pomoc\u00ed foam rolleru.<\/strong> Pokud v\u00e1s v\u0161ak p\u0159i rolov\u00e1n\u00ed budou z\u00e1da bolet je\u0161t\u011b v\u00edce, rad\u011bji vyzkou\u0161ejte tradi\u010dn\u00ed mas\u00e1\u017e zad nebo nav\u0161tivte fyzioterapeuta, p\u0159\u00edpadn\u011b ortopeda. M\u016f\u017ee se toti\u017e jednat o v\u00e1\u017en\u011bj\u0161\u00ed probl\u00e9m. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/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\">5.&nbsp;Dal\u0161\u00ed mo\u017en\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>N\u011bkte\u0159\u00ed lid\u00e9 vyu\u017e\u00edvaj\u00ed<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-m-roll-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>foam rollery<\/strong><\/a><strong> tak\u00e9 v boji proti celulitid\u011b.<\/strong> V\u011b\u0159\u00ed, \u017ee dok\u00e1\u017ee vyhladit tukov\u00e9 pol\u0161t\u00e1\u0159ky, za kter\u00fdmi stoj\u00ed i zm\u00edn\u011bn\u00e9 fascie. Pravda je ale takov\u00e1, \u017ee mas\u00e1\u017e p\u011bnov\u00fdm v\u00e1lcem vede jen k do\u010dasn\u00e9mu vyhlazen\u00ed poko\u017eky, za kter\u00fdm stoj\u00ed zejm\u00e9na lep\u0161\u00ed prokrven\u00ed. V sou\u010dasnosti neexistuj\u00ed d\u016fkazy, \u017ee by rolov\u00e1n\u00ed vedlo k dlouhodob\u00e9mu odstran\u011bn\u00ed celulitidy. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/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, co m\u016f\u017ee zp\u016fsobovat celulitidu a kter\u00e9 metody ji pom\u00e1haj\u00ed eliminovat, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/celulitida-co-ji-zpusobuje-a-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Celulitida &#8211; co ji zp\u016fsobuje a jak se j\u00ed zbavit?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\/2023\/10\/IMG_02352-747x1124.jpg\" alt=\"Druhy p\u011bnov\u00fdch v\u00e1lc\u016f\" class=\"wp-image-503897\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352.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 is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_vybrat_masazni_valec\"><\/span>Jak vybrat mas\u00e1\u017en\u00ed v\u00e1lec?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se pust\u00edte do v\u00fdb\u011bru mas\u00e1\u017en\u00edho v\u00e1lce, zjist\u00edte, \u017ee t\u011bch mo\u017enost\u00ed je opravdu spousta. Jsou krat\u0161\u00ed, del\u0161\u00ed, tvrd\u0161\u00ed, m\u011bk\u010d\u00ed, s vroubky i bez. Jak se v tom vyznat a <strong>naj\u00edt ten nejlep\u0161\u00ed mas\u00e1\u017en\u00ed v\u00e1lec podle va\u0161ich pot\u0159eb?&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\">Druhy p\u011bnov\u00fdch v\u00e1lc\u016f<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1.&nbsp;Z\u00e1kladn\u00ed p\u011bnov\u00fd<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u011bnov\u00fd v\u00e1lec<\/a> je zpravidla <strong>vyroben z m\u011bkk\u00e9 p\u011bny a nem\u00e1 na povrchu \u017e\u00e1dn\u00e9 vroubky.<\/strong><\/li>\n\n\n\n<li>M\u016f\u017ee m\u00edt r\u016fzn\u00e9 stupn\u011b tvrdosti.<\/li>\n\n\n\n<li>Mas\u00e1\u017e s n\u00edm tak nebude tolik intenzivn\u00ed, co\u017e ocen\u00ed zejm\u00e9na lid\u00e9, kte\u0159\u00ed s foam rollery teprve za\u010d\u00ednaj\u00ed.<\/li>\n\n\n\n<li>S\u00e1hnout po n\u011bm v\u0161ak m\u016f\u017eete i v p\u0159\u00edpad\u011b siln\u011bj\u0161\u00ed bolesti sval\u016f, kdy by vroubkovan\u00fd v\u00e1lec mohl ud\u011blat v\u00edce \u0161kody ne\u017e u\u017eitku.&nbsp;<\/li>\n\n\n\n<li>Z\u00e1rove\u0148 u n\u011bj mus\u00edte po\u010d\u00edtat s t\u00edm, \u017ee se nedostane do hlub\u0161\u00edch vrstev svalov\u00e9 tk\u00e1n\u011b.<\/li>\n\n\n\n<li>Krom\u011b protahov\u00e1n\u00ed se pou\u017e\u00edv\u00e1 i na balan\u010dn\u00ed cvi\u010den\u00ed nebo jako pom\u016fcka na <a href=\"https:\/\/gymbeam.cz\/joga-a-pilates\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pilates \u010di j\u00f3gu<\/a>.&nbsp;<\/li>\n\n\n\n<li>Del\u0161\u00ed p\u011bnov\u00e9 v\u00e1lce se ide\u00e1ln\u011b hod\u00ed na mas\u00e1\u017e zad, s t\u011bmi krat\u0161\u00edmi zase snadn\u011bji zac\u00edl\u00edte na men\u0161\u00ed svalov\u00e9 skupiny. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2.&nbsp;P\u011bnov\u00fd v\u00e1lec s vroubky<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tento druh v\u00e1lce<\/a> m\u00e1 <strong>dut\u00e9 j\u00e1dro a tvrd\u0161\u00ed vroubkovan\u00fd povrch.<\/strong>&nbsp;<\/li>\n\n\n\n<li>D\u00edky 3D designu se hod\u00ed ide\u00e1ln\u011b na hlubokou mas\u00e1\u017e sval\u016f (deep tissue massage) a uvol\u0148ov\u00e1n\u00ed ztuhl\u00fdch m\u00edst.&nbsp;<\/li>\n\n\n\n<li>Nemus\u00ed se ho v\u0161ak ob\u00e1vat ani za\u010d\u00e1te\u010dn\u00edci, proto\u017ee intenzitu mas\u00edrov\u00e1n\u00ed dok\u00e1\u017eete ovlivnit i t\u00edm, jak moc budete t\u011blem do v\u00e1lce tla\u010dit.<\/li>\n\n\n\n<li>Existuj\u00ed v\u00e1lce i s men\u0161\u00edmi nebo v\u011bt\u0161\u00edmi hrboly, kter\u00e9 se dost\u00e1vaj\u00ed v\u00edce do hloubky a hod\u00ed se na uvoln\u011bn\u00ed trigger point\u016f.&nbsp;<\/li>\n\n\n\n<li>Najdete je v r\u016fzn\u00fdch \u0161\u00ed\u0159k\u00e1ch a d\u00e9lk\u00e1ch. I pro n\u011b tak plat\u00ed, \u017ee del\u0161\u00ed jsou vhodn\u00e9 na v\u011bt\u0161\u00ed svalov\u00e9 partie a krat\u0161\u00ed na men\u0161\u00ed svaly. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3.&nbsp;Vibra\u010dn\u00ed v\u00e1lec&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/vibracni-valec-na-cviceni-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vibra\u010dn\u00ed v\u00e1lec<\/a> je na pohled podobn\u00fd tomu klasick\u00e9mu p\u011bnov\u00e9mu s vroubky.<\/li>\n\n\n\n<li><strong>M\u00e1 vibra\u010dn\u00ed j\u00e1dro, na kter\u00e9m si m\u016f\u017eete nastavit intenzitu.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Vibrace m\u016f\u017ee zp\u0159\u00edjemnit a zefektivnit mas\u00e1\u017e. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Pro ty z v\u00e1s, kte\u0159\u00ed si nedok\u00e1\u017eete vybrat jeden v\u00e1lec, existuje tak\u00e9 varianta 2v1 nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-valec-3v1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">3v1<\/a>. Typicky se takov\u00e1 pom\u016fcka skl\u00e1d\u00e1 z velk\u00e9ho hladk\u00e9ho v\u00e1lce, do kter\u00e9ho je vlo\u017een tvrd\u0161\u00ed vroubkovan\u00fd v\u00e1lec, a p\u0159\u00edpadn\u011b je\u0161t\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-tyc-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed ty\u010d<\/a>. Budete tak m\u00edt po ruce v\u00edce pom\u016fcek, podle toho, kterou \u010d\u00e1st t\u011bla chcete namas\u00edrovat a s jakou intenzitou.<\/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=\"Kdy_pouzivat_masazni_valec\"><\/span>Kdy pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u0159ada situac\u00ed, kdy se <a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed v\u00e1lec<\/a> stane va\u0161im nejlep\u0161\u00edm kamar\u00e1dem. A\u0165 u\u017e v r\u00e1mci stre\u010dinku, nebo den po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku nohou, kdy pom\u016f\u017ee rozh\u00fdbat va\u0161e bolav\u00e1 stehna.&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\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<p>Mas\u00edrov\u00e1n\u00edm se svaly zah\u0159ej\u00ed a prokrv\u00ed. Budou tak <strong>l\u00e9pe p\u0159ipraveny na z\u00e1t\u011b\u017e, d\u00edky \u010demu\u017e m\u016f\u017eete sn\u00ed\u017eit riziko zran\u011bn\u00ed b\u011bhem tr\u00e9ninku.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/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.&nbsp;Po tr\u00e9ninku<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee uvolnit cel\u00e9 t\u011blo v r\u00e1mci cool-down f\u00e1ze. Zase <strong>podpo\u0159\u00edte prokrven\u00ed sval\u016f, a t\u00edm i odstran\u011bn\u00ed odpadn\u00edch l\u00e1tek (metabolit\u016f), kter\u00e9 vznikly p\u0159i cvi\u010den\u00ed. <\/strong>Na to si ale rad\u011bji berte <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u011bkk\u00fd v\u00e1lec bez vroubk\u016f<\/a>. Va\u0161e svaly u\u017e i tak nejsp\u00ed\u0161 dostaly po\u0159\u00e1dn\u011b zabrat, tak je netrapte je\u0161t\u011b v\u00e1lcem s po\u0159\u00e1dn\u00fdmi hrboly. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6\u20137]<\/mark><\/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.&nbsp;V r\u00e1mci regenerace&nbsp;<\/h3>\n\n\n\n<p>V\u00e1lec vyzkou\u0161ejte i druh\u00fd den po tr\u00e9ninku, kdy svaly \u010dasto bol\u00ed nejv\u00edce. Pom\u016f\u017ee v\u00e1m s jejich prokrven\u00edm v dan\u00e9 oblasti, ke kter\u00e9 se pak efektivn\u011bji dostanou <a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a> a dal\u0161\u00ed \u017eiviny pot\u0159ebn\u00e9 pro regeneraci. Z\u00e1rove\u0148 se <strong>odplav\u00ed metabolity, kter\u00e9 mohou zp\u016fsobovat bolest.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/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, co dal\u0161\u00edho by v\u00e1m mohlo pomoci urychlit regeneraci, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/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. Kdykoliv b\u011bhem dne<\/h3>\n\n\n\n<p>Po mas\u00e1\u017en\u00edm v\u00e1lci m\u016f\u017eete s\u00e1hnout, kdykoliv uc\u00edt\u00edte n\u011bjakou svalovou ztuhlost nebo se jen pot\u0159ebujete uvolnit. Hod\u00ed se tak t\u0159eba <strong>po n\u011bkolikahodinov\u00e9m sezen\u00ed u po\u010d\u00edta\u010de nebo jin\u00e9 sedav\u00e9 pr\u00e1ci. <\/strong>Stejn\u011b tak po n\u00e1ro\u010dn\u00e9 t\u00fa\u0159e m\u016f\u017ee p\u0159in\u00e9st vytou\u017een\u00e9 uvoln\u011bn\u00ed zad, kter\u00e9 nesly cel\u00fd den v\u00e1\u0161 <a href=\"https:\/\/gymbeam.cz\/batoh-adventure-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoh<\/a>. Rolov\u00e1n\u00edm se tak m\u016f\u017eete odm\u011bnit za dobr\u00fd v\u00fdkon.&nbsp;<\/p>\n\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=\"Jak_pouzivat_penovy_valec\"><\/span>Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e se do rolov\u00e1n\u00ed pust\u00edte, p\u0159e\u010dt\u011bte si, na co si d\u00e1vat pozor. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 8]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>V\u00e1lcov\u00e1n\u00ed prov\u00e1d\u011bjte ide\u00e1ln\u011b po zah\u0159\u00e1t\u00ed sval\u016f. <\/strong>Sta\u010d\u00ed p\u00e1r minut na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm<\/a> \u010di jin\u00e9m trena\u017e\u00e9ru nebo po tr\u00e9ninku, kdy va\u0161e svaly je\u0161t\u011b nevychladly.&nbsp;<\/li>\n\n\n\n<li>V\u00e1lec si polo\u017ete pod z\u00e1da nebo jinou svalovou partii. Pak se na n\u011bj polo\u017ete a rolujte n\u011bkolik centimetr\u016f nahoru a dol\u016f. Potom ho m\u016f\u017eete posunout trochu n\u00ed\u017e, nebo v\u00fd\u0161 a pokra\u010dovat s automas\u00e1\u017e\u00ed.<\/li>\n\n\n\n<li><strong>Intenzitu mas\u00e1\u017ee zv\u00fd\u0161\u00edte, kdy\u017e budete vahou vlastn\u00edho t\u011bla na v\u00e1lec tla\u010dit.<\/strong><\/li>\n\n\n\n<li><strong>Vyhn\u011bte se zran\u011bn\u00fdm m\u00edst\u016fm a otev\u0159en\u00fdm ran\u00e1m na t\u011ble. <\/strong>Mas\u00edrov\u00e1n\u00ed m\u016f\u017ee b\u00fdt v prvn\u00edch sekund\u00e1ch lehce nep\u0159\u00edjemn\u00e9, a\u017e m\u00edrn\u011b bolestiv\u00e9, nem\u011blo by v\u0161ak zp\u016fsobovat postupn\u011b se zhor\u0161uj\u00edc\u00ed bolest.&nbsp;<\/li>\n\n\n\n<li><strong>Mas\u00edrovan\u00fd sval by m\u011bl b\u00fdt nata\u017een\u00fd\/napnut\u00fd.<\/strong> Kdy\u017e si budete mas\u00edrovat nap\u0159\u00edklad l\u00fdtka, narovnejte nohu a prsty na chodidlech sm\u011b\u0159ujte vzh\u016fru.<\/li>\n\n\n\n<li><strong>Ka\u017edou partii rolujte minim\u00e1ln\u011b 30 sekund, maxim\u00e1ln\u011b 2 minuty. <\/strong>S d\u00e9lkou se \u0159i\u010fte vlastn\u00edmi pocity a vn\u00edmejte, jak se svaly postupn\u011b uvol\u0148uj\u00ed a sni\u017euje jejich p\u0159\u00edpadn\u00e1 bolestivost. Pot\u00e9 se p\u0159esu\u0148te na dal\u0161\u00ed svalovou skupinu.<\/li>\n\n\n\n<li><strong>Pokud p\u0159i rolov\u00e1n\u00ed naraz\u00edte na ztuhlej\u0161\u00ed m\u00edsto, promas\u00edrujte tuto \u010d\u00e1st d\u016fkladn\u011bji.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Mas\u00e1\u017en\u00ed v\u00e1lec pou\u017e\u00edvejte pouze na svaly.<\/strong> Vyh\u00fdbejte se kostem, kloub\u016fm a tak\u00e9 bedern\u00ed p\u00e1te\u0159i.&nbsp;<\/li>\n\n\n\n<li><strong>P\u011bnov\u00fdm v\u00e1lcem rolujte v\u011bt\u0161\u00ed svalov\u00e9 skupiny, jako jsou z\u00e1da, h\u00fd\u017ed\u011b, stehna nebo l\u00fdtka. <\/strong>Pokud se pot\u0159ebujete v\u00edce zam\u011b\u0159it na men\u0161\u00ed svaly nebo n\u011bjak\u00e1 problematick\u00e1 m\u00edsta, pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/masazni-micek-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed m\u00ed\u010dek<\/a>.&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_s_penovym_valcem\"><\/span>Cviky s p\u011bnov\u00fdm v\u00e1lcem&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S p\u011bnov\u00fdm v\u00e1lcem zvl\u00e1dnete mas\u00e1\u017e cel\u00e9ho t\u011bla.<strong> Nejv\u00edce se v\u0161ak pou\u017e\u00edv\u00e1 na uvoln\u011bn\u00ed zad, h\u00fd\u017ed\u00ed a stehen. <\/strong>Vyzkou\u0161ejte n\u00ed\u017ee uveden\u00e9 z\u00e1kladn\u00ed cviky, kter\u00e9 vyu\u017eijete p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed rolov\u00e1n\u00edm se v\u017edy lehce zah\u0159ejte. Sta\u010d\u00ed p\u00e1r minut b\u011bhu na m\u00edst\u011b, rychl\u00e9 ch\u016fze na b\u011b\u017eeck\u00e9m trena\u017e\u00e9ru, j\u00edzdy na rotopedu nebo t\u0159eba sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>.&nbsp;&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.&nbsp;Rolov\u00e1n\u00ed zad<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Roller si polo\u017ete pod horn\u00ed \u010d\u00e1st zad. Pa\u017ee pokr\u010dte v loktech a dlan\u011b dejte za u\u0161i nebo ruce p\u0159ek\u0159i\u017ete na hrudn\u00edku. Nohy pokr\u010dte a chodidla z\u016fst\u00e1vaj\u00ed jako op\u011brn\u00e9 body celou plochou na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ece<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zhluboka d\u00fdchejte a za\u010dn\u011bte z\u00e1dy jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Zada.gif\" alt=\"Jak rolovat z\u00e1da s p\u011bnov\u00fdm v\u00e1lcem?\" class=\"wp-image-503815\" title=\"Jak rolovat z\u00e1da s p\u011bnov\u00fdm v\u00e1lcem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rolov\u00e1n\u00ed h\u00fd\u017ed\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na roller, pak pokr\u010dte a zvedn\u011bte jednu nohu a polo\u017ete ji nad koleno druh\u00e9 op\u011brn\u00e9 nohy. Opa\u010dnou rukou ji chy\u0165te za kotn\u00edk a druhou dlan\u00ed se op\u0159ete o podlo\u017eku. Lehce se trupem vyto\u010dte na stranu zvednut\u00e9 nohy.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte h\u00fd\u017ed\u00ed jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Hyzde.gif\" alt=\"Jak rolovat h\u00fd\u017ed\u011b s p\u011bnov\u00fdm v\u00e1lcem?\" class=\"wp-image-503783\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rolov\u00e1n\u00ed zadn\u00ed strany stehen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podlo\u017eku<\/strong><\/a> a polo\u017ete roller pod stehno. Nohu m\u00edrn\u011b pokr\u010dte v koleni a chodidlo z\u016fst\u00e1v\u00e1 nad zem\u00ed. Druhou nohu pokr\u010dte a chodidlo nechte cel\u00e9 na podlo\u017ece. M\u016f\u017eete ji tak\u00e9 polo\u017eit na mas\u00edrovanou nohu, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte intenzitu mas\u00e1\u017ee. Nata\u017een\u00e9 ruce polo\u017ete jako oporu za sebe dlan\u011bmi na podlo\u017eku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Zadni-strana-stehen.gif\" alt=\"Jak rolovat hamstringy s p\u011bnov\u00fdm v\u00e1lcem?\" class=\"wp-image-503831\" title=\"Jak rolovat hamstringy s p\u011bnov\u00fdm v\u00e1lcem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;Rolov\u00e1n\u00ed p\u0159edn\u00ed strany stehen&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si b\u0159ichem na<strong> <\/strong>podlo\u017eku, op\u0159ete se p\u0159edlokt\u00edm o zem<strong> <\/strong>a polo\u017ete roller pod stehno nata\u017een\u00e9 nohy. Druhou pokr\u010dte a polo\u017ete ji na stranu jako oporu. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Prredni-strana-stehen.gif\" alt=\"Jak rolovat stehna s p\u011bnov\u00fdm v\u00e1lcem?\" class=\"wp-image-503799\" title=\"Jak rolovat stehna s p\u011bnov\u00fdm v\u00e1lcem?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_cele_telo_s_foam_rollerem\"><\/span>Cviky na cel\u00e9 t\u011blo s foam rollerem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky s p\u011bnov\u00fdm v\u00e1lcem na cel\u00e9 t\u011blo najdete v na\u0161em videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP cviky pro uvoln\u011bn\u00ed svalstva s foam rollerem I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7X-IkaOpF7M?start=1&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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>Foam rolller je \u00fa\u010dinn\u00e1 pom\u016fcka na <strong>uvoln\u011bn\u00ed sval\u016f cel\u00e9ho t\u011bla, podporu regenerace i sportovn\u00edho v\u00fdkonu. <\/strong>M\u016f\u017eete ho pou\u017e\u00edvat p\u0159ed i po cvi\u010den\u00ed nebo kdykoliv v pr\u016fb\u011bhu dne, kdy\u017e se chcete prot\u00e1hnout. Pro dosa\u017een\u00ed co nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak<strong> myslete na z\u00e1kladn\u00ed pravidla, <\/strong>jako je zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed rolov\u00e1n\u00edm, d\u00e9lka mas\u00e1\u017ee jedn\u00e9 partie minim\u00e1ln\u011b 30 sekund a\u017e 2 minuty nebo pou\u017e\u00edv\u00e1n\u00ed pouze na svaly. Do sv\u00e9 rutiny m\u016f\u017eete pro za\u010d\u00e1tek za\u0159adit uveden\u00e9 cviky s p\u011bnov\u00fdm v\u00e1lcem na z\u00e1da, h\u00fd\u017ed\u011b a nohy.&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 v\u00e1m \u010dl\u00e1nek l\u00edbil a dozv\u011bd\u011bli jste se z n\u011bj n\u011bco nov\u00e9ho o mas\u00e1\u017en\u00edch v\u00e1lc\u00edch, nev\u00e1hejte ho sd\u00edlet i se sv\u00fdmi p\u0159\u00e1teli.&nbsp;<\/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\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/smart-exercise-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSmart exercise aids\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\u011bnov\u00fd v\u00e1lec je ide\u00e1ln\u00ed pom\u016fcka na automas\u00e1\u017e cel\u00e9ho t\u011bla. Tento \u010dl\u00e1nek prozrad\u00ed, pro\u010d ho pou\u017e\u00edvat, jak si vybrat ten spr\u00e1vn\u00fd a tak\u00e9 z\u00e1kladn\u00ed pravidla rolov\u00e1n\u00ed v\u010detn\u011b \u00fa\u010dinn\u00fdch cvik\u016f na z\u00e1da, h\u00fd\u017ed\u011b a stehna. <\/p>\n","protected":false},"author":129,"featured_media":503751,"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":[29],"tags":[6405,7041,7101,7209],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-503750","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-penovy-valec-cs","10":"tag-pomucky-na-cviceni","11":"tag-regenerace","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>Foam Roller: Pro\u010d a jak pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak a kdy cvi\u010dit s mas\u00e1\u017en\u00edm v\u00e1lcem neboli foam rollerem na uvoln\u011bn\u00ed sval\u016f a regeneraci? 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