{"id":505163,"date":"2023-10-16T14:28:56","date_gmt":"2023-10-16T12:28:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505163"},"modified":"2023-11-02T21:17:24","modified_gmt":"2023-11-02T20:17:24","slug":"penovy-valec-foam-roller-cviky-cvicenie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/penovy-valec-foam-roller-cviky-cvicenie\/","title":{"rendered":"Foam Roller: Pre\u010do a ako pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?"},"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\/penovy-valec-foam-roller-cviky-cvicenie\/#Co_je_masazny_valec\" title=\"\u010co je mas\u00e1\u017eny valec?\">\u010co je mas\u00e1\u017eny valec?<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Preco_pouzivat_masazny_valec\" title=\"Pre\u010do pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?\">Pre\u010do pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Ako_vybrat_masazny_valec\" title=\"Ako vybra\u0165 mas\u00e1\u017eny valec?\">Ako vybra\u0165 mas\u00e1\u017eny valec?<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Kedy_pouzivat_masazny_valec\" title=\"Kedy pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?\">Kedy pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Ako_pouzivat_penovy_valec\" title=\"Ako pou\u017e\u00edva\u0165 penov\u00fd valec?\">Ako pou\u017e\u00edva\u0165 penov\u00fd valec?<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Cviky_s_penovym_valcom\" title=\"Cviky s penov\u00fdm valcom\">Cviky s penov\u00fdm valcom<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#Cviky_na_cele_telo_s_foam_rollerom\" title=\"Cviky na cel\u00e9 telo s foam rollerom\">Cviky na cel\u00e9 telo s foam rollerom<\/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\/penovy-valec-foam-roller-cviky-cvicenie\/#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>Chceli by ste ma\u0165 doma svojho osobn\u00e9ho mas\u00e9ra, ktor\u00fd bude <strong>kedyko\u013evek pripraven\u00fd v\u00e1m uvo\u013eni\u0165 stuhnut\u00fd chrb\u00e1t alebo in\u00fa \u010das\u0165 tela?<\/strong> Tak\u00fd luxus si nemusia dopria\u0165 len profesion\u00e1lni \u0161portovci. Sta\u010d\u00ed si toti\u017e domov zaobstara\u0165 mas\u00e1\u017eny valec, ktor\u00fd s\u00edce \u017eiv\u00e9ho mas\u00e9ra \u00faplne nenahrad\u00ed, ale so stuhnut\u00fdmi svalmi alebo trigger pointmi dok\u00e1\u017ee tie\u017e poriadne zato\u010di\u0165. Aj preto n\u00e1jdete t\u00fato fitness pom\u00f4cku v dom\u00e1cnosti takmer ka\u017ed\u00e9ho \u0161portovca. Okrem \u010fal\u0161\u00edch benefitov dne\u0161n\u00fd \u010dl\u00e1nok prezrad\u00ed, ako vybra\u0165 a pou\u017e\u00edva\u0165 penov\u00fd mas\u00e1\u017eny valec.<\/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_masazny_valec\"><\/span>\u010co je mas\u00e1\u017eny valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/masazne-valce\">Mas\u00e1\u017eny valec<\/a> zn\u00e1my aj ako foam roller je <strong>\u0161portov\u00e9 pr\u00edslu\u0161enstvo, ktor\u00fdm si dok\u00e1\u017eete sami premas\u00edrova\u0165 svaly cel\u00e9ho tela.<\/strong> Pou\u017e\u00edva sa pred tr\u00e9ningom aj po \u0148om, v r\u00e1mci regener\u00e1cie a tie\u017e ako terapeutick\u00e1 pom\u00f4cka pri rehabilit\u00e1ci\u00e1ch. Tieto valce s\u00fa vyroben\u00e9 z peny s r\u00f4znou tvrdos\u0165ou a odli\u0161uj\u00fa sa aj ve\u013ekos\u0165ou a typom povrchu. Existuj\u00fa dokonca aj <a href=\"https:\/\/gymbeam.sk\/vibracny-valec-na-cvicenie-v-roll-gymbeam.html\">smart mas\u00e1\u017ene valce<\/a> so zabudovan\u00fdm vibra\u010dn\u00fdm jadrom. Pou\u017e\u00edvaj\u00fa sa hlavne na uvo\u013enenie alebo zahriatie v\u00e4\u010d\u0161\u00edch svalov\u00fdch skup\u00edn, ako s\u00fa chrb\u00e1t, zadok, stehn\u00e1 alebo l\u00fdtka. Ke\u010f sa chceme zamera\u0165 na men\u0161ie svaly, napr\u00edklad v oblasti chodidiel alebo medzi lopatkami, posl\u00fa\u017eia lep\u0161ie <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-flexball-orange-gymbeam.html\">mas\u00e1\u017ene lopti\u010dky<\/a>.<\/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\u017enych valcov v posledn\u00fdch rokoch rastie najm\u00e4 u <strong>be\u017ecov, silov\u00fdch \u0161portovcov, crossfi\u0165\u00e1kov a \u010fal\u0161\u00edch akt\u00edvnych jedincov.<\/strong> Na uvo\u013enenie svalov ho v\u0161ak pou\u017e\u00edvaj\u00fa aj \u013eudia, ktor\u00ed napr\u00edklad cel\u00fd de\u0148 sedia alebo stoja v pr\u00e1ci a ve\u010der sa chc\u00fa trochu pretiahnu\u0165, uvo\u013eni\u0165 a namas\u00edrova\u0165.<\/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=\"\u010co je mas\u00e1\u017eny penov\u00fd valec?\" class=\"wp-image-503848\" title=\"\u010co je mas\u00e1\u017eny penov\u00fd valec?\" 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\">Ako funguje mas\u00e1\u017eny valec?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\">Penov\u00e9 valce<\/a> dok\u00e1\u017eu vytvori\u0165 tlak na sval, ktor\u00fd sa potom lep\u0161ie prekrv\u00ed a z\u00e1rove\u0148 p\u00f4sobia aj na fascie. V\u010faka tomu sa pou\u017e\u00edvaj\u00fa najm\u00e4 <strong>v r\u00e1mci zahriatia svalu, stre\u010dingu a techniky myofasci\u00e1lneho uvo\u013enenia<\/strong> (Self-Myofascial Release \u2013 SMR). [1]<\/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>zacieli\u0165 na fascie, \u010do s\u00fa v\u00e4zivov\u00e9 tkaniv\u00e1, ktor\u00e9 oba\u013euj\u00fa svaly<\/strong> a nach\u00e1dzaj\u00fa sa tie\u017e medzi jednotliv\u00fdmi svalov\u00fdmi vl\u00e1knami. Poskytuj\u00fa svalom podporu, d\u00e1vaj\u00fa im tvar a pom\u00e1haj\u00fa ich dr\u017ea\u0165 na spr\u00e1vnom mieste. Z\u00e1rove\u0148 im umo\u017e\u0148uj\u00fa plynulo k\u013azav\u00fd pohyb bez obmedzenia. Okrem toho sa podie\u013eaj\u00fa na prenose energie aj sign\u00e1lov z nervovej s\u00fastavy do svalov (spojenie medzi mozgom a svalom). Ke\u010f v\u0161ak fascie stuhn\u00fa, m\u00f4\u017ee to negat\u00edvne ovplyvni\u0165 funkciu cel\u00e9ho svalu. Okrem hor\u0161ej pohyblivosti sa to m\u00f4\u017ee prejavi\u0165 aj <strong>vznikom tzv. trigger pointov,<\/strong> \u010do s\u00fa mal\u00e9 a na dotyk bolestiv\u00e9 uzl\u00ed\u010dky, ktor\u00e9 si m\u00f4\u017eeme vo svale nahmata\u0165. Pr\u00ed\u010dinou je naj\u010dastej\u0161ie pre\u0165a\u017eenie svalov, nevhodn\u00e9 cvi\u010denie, zranenie alebo psychick\u00fd stres. [2\u20133]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Penov\u00fd valec v\u00e1m <strong>pom\u00f4\u017ee zacieli\u0165 na stuhnut\u00fa oblas\u0165 svalov alebo trigger pointov a rozmas\u00edrova\u0165 ich.<\/strong> Jeho pravideln\u00e9 pou\u017e\u00edvanie m\u00e1 v\u0161ak ove\u013ea viac benefitov .<\/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\u017eneho valca\" class=\"wp-image-503864\" title=\"\u00da\u010dinky mas\u00e1\u017eneho valca\" 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=\"Preco_pouzivat_masazny_valec\"><\/span>Pre\u010do pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ten, kto m\u00e1 s <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\">mas\u00e1\u017enymi valcami<\/a> sk\u00fasenosti, iste pochop\u00ed, pre\u010do ich niekto miluje a z\u00e1rove\u0148 nen\u00e1vid\u00ed. Najm\u00e4 v pr\u00edpade natiahnut\u00fdch svalov m\u00f4\u017ee ich pou\u017e\u00edvanie v prv\u00fdch sekund\u00e1ch poriadne zabolie\u0165. Po chv\u00ed\u013eke v\u0161ak na\u0161\u0165astie <strong>prich\u00e1dza v\u00edtan\u00e9 uvo\u013enenie, ktor\u00e9 vynahrad\u00ed po\u010diato\u010dn\u00fd diskomfort.<\/strong> Okrem r\u00fdchlej \u00fa\u013eavy sa m\u00f4\u017eete te\u0161i\u0165 aj na \u010fal\u0161ie benefity pravideln\u00e9ho rolovania.<\/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\u00f4\u017ee pozit\u00edvne ovplyvni\u0165 flexibilitu svalov<\/h3>\n\n\n\n<p>Ke\u010f pred tr\u00e9ningom vyu\u017eijete foam roller na t\u00fa \u010das\u0165 tela, ktor\u00fa budete cvi\u010di\u0165, svaly sa zahrej\u00fa a lep\u0161ie prekrvia. V\u010faka tomu sa k nim m\u00f4\u017ee dosta\u0165 viac kysl\u00edka a \u010fal\u0161\u00edch \u017eiv\u00edn potrebn\u00fdch na svalov\u00fa \u010dinnos\u0165. Rovnako si rolovan\u00edm <strong>uvo\u013en\u00edte pr\u00edpadn\u00e9 stuhnut\u00e9 miesta,<\/strong> \u010do tie\u017e vedie k lep\u0161ej pohyblivosti. Pod\u013ea \u0161t\u00fadi\u00ed sa tieto \u00fa\u010dinky m\u00f4\u017eu prejavi\u0165 aj na <strong>zv\u00fd\u0161en\u00ed rozsahu pohybu k\u013abov<\/strong> v mas\u00edrovanej oblasti. V\u0161eobecne potom rolovanie prin\u00e1\u0161a lep\u0161ie v\u00fdsledky ako tradi\u010dn\u00fd stre\u010ding pred tr\u00e9ningom. [9\u201311]<\/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\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 boles\u0165 svalov po tr\u00e9ningu<\/h3>\n\n\n\n<p>Od rolovania si v\u00e4\u010d\u0161ina \u013eud\u00ed s\u013eubuje, \u017ee ich bud\u00fa po cvi\u010den\u00ed menej bolie\u0165 svaly a ur\u00fdchli to ich regener\u00e1ciu. Mnoho \u0161t\u00fadi\u00ed tie\u017e potvrdilo, \u017ee <strong>automas\u00e1\u017e penov\u00fdm valcom po tr\u00e9ningu m\u00f4\u017ee vies\u0165 k zn\u00ed\u017eeniu bolestivosti svalov<\/strong> (Delayed Onset Muscle Soreness &#8211; DOMS) 24 a 48 hod\u00edn po tr\u00e9ningu. To sa potom m\u00f4\u017ee prejavi\u0165 aj lep\u0161\u00edm v\u00fdkonom pri nadch\u00e1dzaj\u00facom cvi\u010den\u00ed. Preto je t\u00e1to technika ob\u013e\u00faben\u00e1 u \u0161portovcov s nabit\u00fdm tr\u00e9ningov\u00fdm \u010di pretekov\u00fdm programom. [12\u201313]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekomu ale nemus\u00ed rolovanie hne\u010f po tr\u00e9ningu vyhovova\u0165 a rad\u0161ej sa tejto technike venuje o p\u00e1r hod\u00edn nesk\u00f4r doma alebo a\u017e na \u010fal\u0161\u00ed de\u0148 v r\u00e1mci regener\u00e1cie. <strong>Preto je d\u00f4le\u017eit\u00e9, aby ste si aj vy na\u0161li, \u010do v\u00e1m sed\u00ed najlep\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O \u010fal\u0161\u00edch sp\u00f4soboch, ako podpori\u0165 regener\u00e1ciu, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\"><strong>Najlep\u0161ej techniky regener\u00e1cie, zmiernenia natiahnut\u00fdch svalov a \u00fanavy po tr\u00e9ningu.<\/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 penov\u00e9ho valca\" class=\"wp-image-503880\" title=\"V\u00fdhody penov\u00e9ho valca\" 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\u00f4\u017ee podpori\u0165 \u0161portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>Kvalitnej\u0161\u00ed v\u00fdkon v\u00e1m m\u00f4\u017ee prinies\u0165 rolovanie pred aj po tr\u00e9ningu. Pred aktivitou pom\u00f4\u017ee pripravi\u0165 svaly na z\u00e1\u0165a\u017e a <strong>z\u00e1rove\u0148 zn\u00ed\u017ei\u0165 pocit <a href=\"https:\/\/gymbeam.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/\">\u00fanavy<\/a>, v\u010faka \u010domu m\u00f4\u017eete zvl\u00e1dnu\u0165 n\u00e1ro\u010dnej\u0161ie cvi\u010denia.<\/strong> A ako sme u\u017e povedali vy\u0161\u0161ie, po jeho skon\u010den\u00ed m\u00f4\u017ee mas\u00e1\u017e penov\u00fdm valcom vies\u0165 k men\u0161ej bolesti svalov v nadch\u00e1dzaj\u00facich d\u0148och. Ke\u010f v\u00e1s na \u010fal\u0161om tr\u00e9ningu <strong>svaly tak nebolia, s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou sa to pozit\u00edvne prejav\u00ed aj na va\u0161om v\u00fdkone.<\/strong> [11]<\/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\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 boles\u0165 chrbta<\/h3>\n\n\n\n<p>Stuhnut\u00fd a bo\u013eav\u00fd chrb\u00e1t u\u017e niekedy za\u017eil sn\u00e1\u010f ka\u017ed\u00fd. Sta\u010d\u00ed dlh\u0161ie sedie\u0165, urobi\u0165 prudk\u00fd pohyb alebo preceni\u0165 svoje sily na tr\u00e9ningu. <strong>So zmiernen\u00edm bolesti potom m\u00f4\u017ee pom\u00f4c\u0165 technika myofasci\u00e1lneho uvo\u013enenia pomocou foam rollera<\/strong>. Pokia\u013e v\u00e1s v\u0161ak pri rolovan\u00ed bude chrb\u00e1t bolie\u0165 e\u0161te viac, rad\u0161ej vysk\u00fa\u0161ajte tradi\u010dn\u00fa mas\u00e1\u017e chrbta alebo nav\u0161t\u00edvte fyzioterapeuta, pr\u00edpadne ortop\u00e9da. M\u00f4\u017ee toti\u017e \u00eds\u0165 o v\u00e1\u017enej\u0161\u00ed probl\u00e9m. [16]<\/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. \u010eal\u0161ie mo\u017en\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Niektor\u00ed \u013eudia vyu\u017e\u00edvaj\u00fa <strong><a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-m-roll-blue-gymbeam.html\">foam rollery<\/a> aj v boji proti celulit\u00edde.<\/strong> Veria, \u017ee dok\u00e1\u017eu vyhladi\u0165 tukov\u00e9 vank\u00fa\u0161iky, za ktor\u00fdmi stoja aj spom\u00ednan\u00e9 fascie. Pravda je ale tak\u00e1, \u017ee mas\u00e1\u017e penov\u00fdm valcom vedie len k do\u010dasn\u00e9mu vyhladeniu poko\u017eky, za ktor\u00fdm stoj\u00ed najm\u00e4 lep\u0161ie prekrvenie. V s\u00fa\u010dasnosti neexistuj\u00fa d\u00f4kazy, \u017ee by rolovanie viedlo k dlhodob\u00e9mu odstr\u00e1neniu celulit\u00eddy. [14]<\/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 chcete dozvedie\u0165 viac o tom, \u010do m\u00f4\u017ee sp\u00f4sobova\u0165 celulit\u00eddu a ktor\u00e9 met\u00f3dy ju pom\u00e1haj\u00fa eliminova\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/celulitida-co-ju-sposobuje-a-ako-sa-jej-zbavit\/\"><strong>Celulit\u00edda &#8211; \u010do ju sp\u00f4sobuje a ako sa jej zbavi\u0165?<\/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 penov\u00fdch valcov\" 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=\"Ako_vybrat_masazny_valec\"><\/span>Ako vybra\u0165 mas\u00e1\u017eny valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa pust\u00edte do v\u00fdberu mas\u00e1\u017eneho valca, zist\u00edte, \u017ee t\u00fdch mo\u017enost\u00ed je naozaj ve\u013ea. S\u00fa krat\u0161ie, dlh\u0161ie, tvrd\u0161ie, m\u00e4k\u0161ie, s vr\u00fabkami aj bez. Ako sa v tom vyzna\u0165 a <strong>n\u00e1js\u0165 ten najlep\u0161\u00ed mas\u00e1\u017eny valec pod\u013ea va\u0161ich potrieb?<\/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 penov\u00fdch valcov<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1.&nbsp;Z\u00e1kladn\u00fd penov\u00fd<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-orange-gymbeam.html\">Penov\u00fd valec<\/a> je spravidla <strong>vyroben\u00fd z m\u00e4kkej peny a nem\u00e1 na povrchu \u017eiadne vr\u00fabky.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017ee ma\u0165 r\u00f4zne stupne tvrdosti.<\/li>\n\n\n\n<li>Mas\u00e1\u017e s n\u00edm tak nebude to\u013eko intenz\u00edvna, \u010do ocenia najm\u00e4 \u013eudia, ktor\u00ed s foam rollermi iba za\u010d\u00ednaj\u00fa.<\/li>\n\n\n\n<li>Siahnu\u0165 po \u0148om v\u0161ak m\u00f4\u017eete aj v pr\u00edpade silnej\u0161ej bolesti svalov, kedy by vr\u00fabkovan\u00fd valec mohol urobi\u0165 viac \u0161kody ako \u00fa\u017eitku.<\/li>\n\n\n\n<li>Z\u00e1rove\u0148 pri \u0148om mus\u00edte po\u010d\u00edta\u0165 s t\u00fdm, \u017ee sa nedostane do hlb\u0161\u00edch vrstiev svalov\u00e9ho tkaniva.<\/li>\n\n\n\n<li>Okrem na\u0165ahovania sa pou\u017e\u00edva aj na balan\u010dn\u00e9 cvi\u010denia alebo ako pom\u00f4cka na <a href=\"https:\/\/gymbeam.sk\/joga-a-pilates\">pilates \u010di jogu<\/a>.<\/li>\n\n\n\n<li>Dlh\u0161ie penov\u00e9 valce sa ide\u00e1lne hodia na mas\u00e1\u017e chrbta, s t\u00fdmi krat\u0161\u00edmi zase \u013eah\u0161ie zacielite na men\u0161ie svalov\u00e9 skupiny. [4]<\/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. Penov\u00fd valec s vr\u00fabkami<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\">Tento druh valca<\/a> m\u00e1 <strong>dut\u00e9 jadro a tvrd\u0161\u00ed vr\u00fabkovan\u00fd povrch.<\/strong><\/li>\n\n\n\n<li>V\u010faka 3D dizajnu sa hod\u00ed ide\u00e1lne na h\u013abkov\u00fa mas\u00e1\u017e svalov (deep tissue massage) a uvo\u013e\u0148ovanie stuhnut\u00fdch miest.<\/li>\n\n\n\n<li>Nemusia sa ho v\u0161ak ob\u00e1va\u0165 ani za\u010diato\u010dn\u00edci, preto\u017ee intenzitu mas\u00edrovania dok\u00e1\u017eete ovplyvni\u0165 aj t\u00fdm, ako ve\u013emi budete telom do valca tla\u010di\u0165.<\/li>\n\n\n\n<li>Existuj\u00fa valce aj s men\u0161\u00edmi alebo v\u00e4\u010d\u0161\u00edmi hrbo\u013emi, ktor\u00e9 sa dost\u00e1vaj\u00fa viac do h\u013abky a hodia sa na uvo\u013enenie trigger pointov.<\/li>\n\n\n\n<li>N\u00e1jdete ich v r\u00f4znych \u0161\u00edrkach a d\u013a\u017ekach. Aj pre nich tak plat\u00ed, \u017ee dlh\u0161ie s\u00fa vhodn\u00e9 na v\u00e4\u010d\u0161ie svalov\u00e9 partie a krat\u0161ie na men\u0161ie svaly. [4]<\/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\u00fd valec&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/vibracny-valec-na-cvicenie-v-roll-gymbeam.html\">Vibra\u010dn\u00fd valec<\/a> je na poh\u013ead podobn\u00fd tomu klasick\u00e9mu penov\u00e9mu s vr\u00fabkami.<\/li>\n\n\n\n<li><strong>M\u00e1 vibra\u010dn\u00e9 jadro, na ktorom si m\u00f4\u017eete nastavi\u0165 intenzitu.<\/strong><\/li>\n\n\n\n<li>Vibr\u00e1cia m\u00f4\u017ee spr\u00edjemni\u0165 a zefekt\u00edvni\u0165 mas\u00e1\u017e. [5]<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Pre t\u00fdch z v\u00e1s, ktor\u00ed si nedok\u00e1\u017eete vybra\u0165 jeden valec, existuje aj variant 2v1 alebo <a href=\"https:\/\/gymbeam.sk\/masazny-valec-3v1-gymbeam.html\">3v1<\/a>. Typicky sa tak\u00e1 pom\u00f4cka sklad\u00e1 z ve\u013ek\u00e9ho hladk\u00e9ho valca, do ktor\u00e9ho je vlo\u017een\u00fd tvrd\u0161\u00ed vr\u00fabkovan\u00fd valec, a pr\u00edpadne e\u0161te <a href=\"https:\/\/gymbeam.sk\/masazna-tyc-roller-gymbeam.html\">mas\u00e1\u017ena ty\u010d<\/a>. Budete tak ma\u0165 po ruke viac pom\u00f4cok, pod\u013ea toho, ktor\u00fa \u010das\u0165 tela chcete namas\u00edrova\u0165 a s akou 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=\"Kedy_pouzivat_masazny_valec\"><\/span>Kedy pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je mnoho situ\u00e1ci\u00ed, kedy sa <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\">mas\u00e1\u017eny valec<\/a> stane va\u0161im najlep\u0161\u00edm kamar\u00e1tom. \u010ci u\u017e v r\u00e1mci stre\u010dingu, alebo de\u0148 po n\u00e1ro\u010dnom tr\u00e9ningu n\u00f4h, kedy pom\u00f4\u017ee rozh\u00fdba\u0165 va\u0161e bo\u013eav\u00e9 stehn\u00e1.<\/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. Pred tr\u00e9ningom<\/h3>\n\n\n\n<p>Mas\u00edrovan\u00edm sa svaly zahrej\u00fa a prekrvia. Bud\u00fa tak <strong>lep\u0161ie pripraven\u00e9 na z\u00e1\u0165a\u017e, v\u010faka \u010domu m\u00f4\u017eete zn\u00ed\u017ei\u0165 riziko zranenia po\u010das tr\u00e9ningu.<\/strong> [6]<\/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\u00e9ningu<\/h3>\n\n\n\n<p>Po cvi\u010den\u00ed v\u00e1m pom\u00f4\u017ee uvo\u013eni\u0165 cel\u00e9 telo v r\u00e1mci cool-down f\u00e1zy. Zase <strong>podpor\u00edte prekrvenie svalov, a t\u00fdm aj odstr\u00e1nenie odpadov\u00fdch l\u00e1tok (metabolitov), ktor\u00e9 vznikli pri cvi\u010den\u00ed.<\/strong> Na to si ale rad\u0161ej berte <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\">m\u00e4kk\u00fd valec bez vr\u00fabkov<\/a>. Va\u0161e svaly u\u017e aj tak najsk\u00f4r dostali poriadne zabra\u0165, tak ich netr\u00e1pte e\u0161te valcom s ve\u013ek\u00fdmi hrbo\u013emi. [6\u20137]<\/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 regener\u00e1cie<\/h3>\n\n\n\n<p>Valec vysk\u00fa\u0161ajte aj na druh\u00fd de\u0148 po tr\u00e9ningu, kedy svaly \u010dasto bolia najviac. Pom\u00f4\u017ee v\u00e1m s ich prekrven\u00edm v danej oblasti, ku ktorej sa potom efekt\u00edvnej\u0161ie dostan\u00fa <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\">aminokyseliny<\/a> a \u010fal\u0161ie \u017eiviny potrebn\u00e9 na regener\u00e1ciu. Z\u00e1rove\u0148 sa <strong>odplavia metabolity, ktor\u00e9 m\u00f4\u017eu sp\u00f4sobova\u0165 boles\u0165.<\/strong> [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, \u010do \u010fal\u0161ie by v\u00e1m mohlo pom\u00f4c\u0165 ur\u00fdchli\u0165 regener\u00e1ciu, pre\u010d\u00edtajte si \u010dl\u00e1nok <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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kedyko\u013evek po\u010das d\u0148a<\/h3>\n\n\n\n<p>Po mas\u00e1\u017enom valci m\u00f4\u017eete siahnu\u0165 kedyko\u013evek uc\u00edtite nejak\u00fa svalov\u00fa stuhnutos\u0165 alebo sa len potrebujete uvo\u013eni\u0165. Hod\u00ed sa tak napr\u00edklad <strong>po nieko\u013ekohodinovom seden\u00ed pri po\u010d\u00edta\u010di alebo inej sedavej pr\u00e1ci.<\/strong> Rovnako tak po n\u00e1ro\u010dnej t\u00fare m\u00f4\u017ee prinies\u0165 vyt\u00fa\u017een\u00e9 uvo\u013enenie chrbta, ktor\u00fd niesol cel\u00fd de\u0148 v\u00e1\u0161 <a href=\"https:\/\/gymbeam.sk\/batoh-adventure-black-gymbeam.html\">batoh<\/a>. Rolovan\u00edm sa tak m\u00f4\u017eete odmeni\u0165 za dobr\u00fd v\u00fdkon.<\/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=\"Ako_pouzivat_penovy_valec\"><\/span>Ako pou\u017e\u00edva\u0165 penov\u00fd valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te pred t\u00fdm, ne\u017e sa do rolovania pust\u00edte, pre\u010d\u00edtajte si, na \u010do si d\u00e1va\u0165 pozor. [1, 8]<\/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>Valcovanie robte ide\u00e1lne po zahriat\u00ed svalov.<\/strong> Sta\u010d\u00ed p\u00e1r min\u00fat na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovacom<\/a> \u010di inom trena\u017e\u00e9ri alebo po tr\u00e9ningu, kedy va\u0161e svaly e\u0161te nevychladli.<\/li>\n\n\n\n<li>Valec si polo\u017ete pod chrb\u00e1t alebo in\u00fa svalov\u00fa partiu. Potom sa na\u0148 polo\u017ete a rolujte nieko\u013eko centimetrov hore a dole. Potom ho m\u00f4\u017eete posun\u00fa\u0165 trochu ni\u017e\u0161ie, alebo vy\u0161\u0161ie a pokra\u010dova\u0165 s automas\u00e1\u017eou.<\/li>\n\n\n\n<li><strong>Intenzitu mas\u00e1\u017ee zv\u00fd\u0161ite, ke\u010f budete v\u00e1hou vlastn\u00e9ho tela na valec tla\u010di\u0165.<\/strong><\/li>\n\n\n\n<li><strong>Vyhnite sa zranen\u00fdm miestam a otvoren\u00fdm ran\u00e1m na tele.<\/strong> Mas\u00edrovanie m\u00f4\u017ee by\u0165 v prv\u00fdch sekund\u00e1ch \u013eahko nepr\u00edjemn\u00e9, a\u017e mierne bolestiv\u00e9, nemalo by v\u0161ak sp\u00f4sobova\u0165 postupne sa zhor\u0161uj\u00facu boles\u0165.<\/li>\n\n\n\n<li><strong>Mas\u00edrovan\u00fd sval by mal by\u0165 natiahnut\u00fd\/napnut\u00fd.<\/strong> Ke\u010f si budete mas\u00edrova\u0165 napr\u00edklad l\u00fdtka, narovnajte nohu a prsty na chodidl\u00e1ch smerujte nahor.<\/li>\n\n\n\n<li><strong>Ka\u017ed\u00fa partiu rolujte minim\u00e1lne 30 sek\u00fand, maxim\u00e1lne 2 min\u00faty.<\/strong> S d\u013a\u017ekou sa ria\u010fte vlastn\u00fdmi pocitmi a vn\u00edmajte, ako sa svaly postupne uvo\u013e\u0148uj\u00fa a zni\u017euje ich pr\u00edpadn\u00e1 bolestivos\u0165. Potom sa presu\u0148te na \u010fal\u0161iu svalov\u00fa skupinu.<\/li>\n\n\n\n<li><strong>Pokia\u013e pri rolovan\u00ed naraz\u00edte na stuhnut\u00e9 miesto, premas\u00edrujte t\u00fato \u010das\u0165 d\u00f4kladnej\u0161ie.<\/strong><\/li>\n\n\n\n<li><strong>Mas\u00e1\u017eny valec pou\u017e\u00edvajte iba na svaly.<\/strong> Vyh\u00fdbajte sa kostiam, k\u013abom a tie\u017e bedrovej chrbtici.<\/li>\n\n\n\n<li><strong>Penov\u00fdm valcom rolujte v\u00e4\u010d\u0161ie svalov\u00e9 skupiny, ako s\u00fa chrb\u00e1t, zadok, stehn\u00e1 alebo l\u00fdtka.<\/strong> Pokia\u013e sa potrebujete viac zamera\u0165 na men\u0161ie svaly alebo nejak\u00e9 problematick\u00e9 miesta, pou\u017eite <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-orange-gymbeam.html\">mas\u00e1\u017enu lopti\u010dku<\/a>.<\/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_valcom\"><\/span>Cviky s penov\u00fdm valcom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S penov\u00fdm valcom zvl\u00e1dnete mas\u00e1\u017e cel\u00e9ho tela. <strong>Najviac sa v\u0161ak pou\u017e\u00edva na uvo\u013enenie chrbta, zadku a stehien.<\/strong> Vysk\u00fa\u0161ajte ni\u017e\u0161ie uveden\u00e9 z\u00e1kladn\u00e9 cviky, ktor\u00e9 vyu\u017eijete pred ka\u017ed\u00fdm tr\u00e9ningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred rolovan\u00edm sa v\u017edy \u013eahko zahrejte. Sta\u010d\u00ed p\u00e1r min\u00fat behu na mieste, r\u00fdchlej ch\u00f4dze na be\u017eeckom trena\u017e\u00e9ri, jazdy na rotopede alebo napr\u00edklad sk\u00e1kanie cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\">\u0161vihadlo<\/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\">1.&nbsp;Rolovanie chrbta<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Roller si polo\u017ete pod horn\u00fa \u010das\u0165 chrbta. Ruky pokr\u010dte v lak\u0165och a dlane dajte za u\u0161i alebo ruky prekr\u00ed\u017ete na hrudn\u00edku. Nohy pokr\u010dte a chodidl\u00e1 zost\u00e1vaj\u00fa ako oporn\u00e9 body celou plochou na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eke<\/a>.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite chrbtom jazdi\u0165 po valci hore a dole. Pokia\u013e uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rolleru vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte tak minim\u00e1lne 30 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Ako rolova\u0165 chrb\u00e1t s penov\u00fdm valcom?\" class=\"wp-image-503815\" title=\"Ako rolova\u0165 chrb\u00e1t s penov\u00fdm valcom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rolovanie zadku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na roller, potom pokr\u010dte a zdvihnite jednu nohu a polo\u017ete ju nad koleno druhej opornej nohy. Opa\u010dnou rukou ju chy\u0165te za \u010dlenok a druhou dla\u0148ou sa oprite o podlo\u017eku. \u013dahko sa trupom vyto\u010dte na stranu zdvihnutej nohy.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite zadkom jazdi\u0165 po valci hore a dole. Pokia\u013e uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rolleru vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte tak minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Ako rolova\u0165 zadok s penov\u00fdm valcom?\" class=\"wp-image-503783\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rolovanie zadnej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\"><strong>podlo\u017eku<\/strong> <\/a>a polo\u017ete roller pod stehno. Nohu mierne pokr\u010dte v kolene a chodidlo zost\u00e1va nad zemou. Druh\u00fa nohu pokr\u010dte a chodidlo nechajte cel\u00e9 na podlo\u017eke. M\u00f4\u017eete ju tie\u017e polo\u017ei\u0165 na mas\u00edrovan\u00fa nohu, \u010d\u00edm zv\u00fd\u0161ite intenzitu mas\u00e1\u017ee. Natiahnut\u00e9 ruky polo\u017ete ako oporu za seba dla\u0148ami na podlo\u017eku.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci hore a dole. Pokia\u013e uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rolleru vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte tak minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Ako rolova\u0165 hamstringy s penov\u00fdm valcom?\" class=\"wp-image-503831\" title=\"Ako rolova\u0165 hamstringy s penov\u00fdm valcom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;Rolovanie prednej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na podlo\u017eku, oprite sa predlakt\u00edm o zem a polo\u017ete roller pod stehno natiahnut\u00e9 nohy. Druh\u00fa pokr\u010dte a polo\u017ete ju na stranu ako oporu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci hore a dole. Pokia\u013e uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rolleru vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte tak minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Ako rolova\u0165 stehn\u00e1 s penov\u00fdm valcom?\" class=\"wp-image-503799\" title=\"Ako rolova\u0165 stehn\u00e1 s penov\u00fdm valcom?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_cele_telo_s_foam_rollerom\"><\/span>Cviky na cel\u00e9 telo s foam rollerom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky s penov\u00fdm valcom na cel\u00e9 telo n\u00e1jdete v na\u0161om 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foam rolller je \u00fa\u010dinn\u00e1 pom\u00f4cka na <strong>uvo\u013enenie svalov cel\u00e9ho tela, podporu regener\u00e1cie aj \u0161portov\u00e9ho v\u00fdkonu.<\/strong> M\u00f4\u017eete ho pou\u017e\u00edva\u0165 pred aj po cvi\u010den\u00ed alebo kedyko\u013evek v priebehu d\u0148a, ke\u010f sa chcete natiahn\u00fa\u0165. Pre dosiahnutie \u010do najlep\u0161\u00edch v\u00fdsledkov v\u0161ak <strong>myslite na z\u00e1kladn\u00e9 pravidl\u00e1,<\/strong> ako je zahriatie svalov pred rolovan\u00edm, d\u013a\u017eka mas\u00e1\u017ee jednej partie minim\u00e1lne 30 sek\u00fand a\u017e 2 min\u00faty alebo pou\u017e\u00edvanie pom\u00f4cky iba na svaly. Do svojej rutiny m\u00f4\u017eete na za\u010diatok zaradi\u0165 uveden\u00e9 cviky s penov\u00fdm valcom na chrb\u00e1t, zadok a nohy.<\/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 v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a dozvedeli ste sa z neho nie\u010do nov\u00e9 o mas\u00e1\u017enych valcoch, nev\u00e1hajte ho zdie\u013ea\u0165 aj so svojimi priate\u013emi.<\/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>Penov\u00fd valec je ide\u00e1lna pom\u00f4cka na automas\u00e1\u017e cel\u00e9ho tela. Tento \u010dl\u00e1nok prezrad\u00ed, pre\u010do ho pou\u017e\u00edva\u0165, ako si vybra\u0165 ten spr\u00e1vny a tie\u017e z\u00e1kladn\u00e9 pravidl\u00e1 rolovania vr\u00e1tane \u00fa\u010dinn\u00fdch cvikov na chrb\u00e1t, zadok a stehn\u00e1.<\/p>\n","protected":false},"author":129,"featured_media":503764,"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":[6058,6161,6168,6132],"filter_section":[],"filter_attribute":[13021,13025],"class_list":{"0":"post-505163","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-penovy-valec","10":"tag-pomocky-na-cvicenie","11":"tag-regeneracia","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-treningove-chyby-a-tipy","14":"h-entry","15":"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: Pre\u010do a ako pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako a kedy cvi\u010di\u0165 s mas\u00e1\u017enym valcom alebo foam rollerom na uvo\u013enenie svalov a regener\u00e1ciu? 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