{"id":599464,"date":"2024-07-08T10:00:00","date_gmt":"2024-07-08T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=599464"},"modified":"2024-07-09T19:10:02","modified_gmt":"2024-07-09T17:10:02","slug":"svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/","title":{"rendered":"Svalov\u00e9 k\u0155\u010de: Ako im predch\u00e1dza\u0165 a zbavi\u0165 sa ich?"},"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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Co_su_krce\" title=\"\u010co s\u00fa k\u0155\u010de?\">\u010co s\u00fa k\u0155\u010de?<\/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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Preco_vznikaju_krce\" title=\"Pre\u010do vznikaj\u00fa k\u0155\u010de?\">Pre\u010do vznikaj\u00fa k\u0155\u010de?<\/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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Co_moze_prispievat_k_vzniku_krcov\" title=\"\u010co m\u00f4\u017ee prispieva\u0165 k vzniku k\u0155\u010dov?\">\u010co m\u00f4\u017ee prispieva\u0165 k vzniku k\u0155\u010dov?<\/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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Ako_predchadzat_vzniku_krcov\" title=\"Ako predch\u00e1dza\u0165 vzniku k\u0155\u010dov?\">Ako predch\u00e1dza\u0165 vzniku k\u0155\u010dov?<\/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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Ako_sa_zbavit_krcov\" title=\"Ako sa zbavi\u0165 k\u0155\u010dov?\">Ako sa zbavi\u0165 k\u0155\u010dov?<\/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\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#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>St\u00e1va sa v\u00e1m, \u017ee v tej najmenej o\u010dak\u00e1vanej chv\u00edli v\u00e1s prepadne nepr\u00edjemn\u00fd svalov\u00fd k\u0155\u010d? \u010ci u\u017e k nemu d\u00f4jde pri tr\u00e9ningu alebo doma na gau\u010di, pravdepodobne by ste v tom momente urobili v\u0161etko pre to, aby boles\u0165 okam\u017eite zmizla. Nie je sa \u010domu \u010dudova\u0165, ve\u010f k\u0155\u010de dok\u00e1\u017eu bolie\u0165 naozaj intenz\u00edvne a pokojne aj dlh\u0161ie, ako len p\u00e1r sek\u00fand.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto svalov\u00e9 kontrakcie, pri ktor\u00fdch sa zd\u00e1, \u017ee si svaly<strong> <\/strong>\u017eij\u00fa vlastn\u00fdm \u017eivotom,<strong> <\/strong>vznikaj\u00fa be\u017ene aj u <strong>zdrav\u00fdch os\u00f4b. <\/strong>Dok\u00e1\u017eu potr\u00e1pi\u0165 najm\u00e4<strong> \u0161portovcov <\/strong>a <strong>akt\u00edvnych \u013eud\u00ed, <\/strong>ktor\u00ed pod\u00e1vaj\u00fa n\u00e1ro\u010dn\u00e9 v\u00fdkony a ich svaly pracuj\u00fa na pln\u00e9 obr\u00e1tky. Vtedy ako z\u00e1chranu \u010dastokr\u00e1t vol\u00edme d\u00e1vku <strong>hor\u010d\u00edka <\/strong>alebo <strong>natiahnutie skr\u00e1ten\u00e9ho svalu. <\/strong>Je to tak spr\u00e1vne? Ktor\u00e9 met\u00f3dy n\u00e1m pom\u00f4\u017eu zbavi\u0165 sa svalov\u00e9ho k\u0155\u010da a ako im predch\u00e1dza\u0165, si povieme \u010falej v \u010dl\u00e1nku.<\/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_su_krce\"><\/span>\u010co s\u00fa k\u0155\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00fa ne\u010dakan\u00fa a intenz\u00edvnu boles\u0165 vo svale, ktor\u00e1 zasiahne ako blesk z \u010dist\u00e9ho neba, u\u017e pravdepodobne za\u017eila v\u00e4\u010d\u0161ina z v\u00e1s. K\u0155\u010de s\u00fa <strong>bolestiv\u00e9, nekontrolovate\u013en\u00e9 <\/strong>a <strong>n\u00e1hle svalov\u00e9 kontrakcie, <\/strong>ktor\u00e9 m\u00f4\u017eu trva\u0165 nieko\u013eko <strong>sek\u00fand, min\u00fat <\/strong>\u010di dokonca a\u017e <strong>hod\u00edn.<\/strong> Bez ak\u00e9hoko\u013evek varovania sa takto m\u00f4\u017eu stiahnu\u0165 cel\u00e9 <strong>svalov\u00e9 skupiny, jeden sval <\/strong>alebo tie\u017e len jednotliv\u00e9 <strong>svalov\u00e9 vl\u00e1kna. <\/strong>Svaly sa be\u017ene t\u00fdmto sp\u00f4sobom spr\u00e1vaj\u00fa aj u zdrav\u00fdch \u013eud\u00ed, typicky u t\u00fdch fyzicky akt\u00edvnych. Nevyh\u00fdbaj\u00fa sa nielen profesion\u00e1lnym, ale ani rekrea\u010dn\u00fdm atl\u00e9tom. K\u0155\u010de za z\u00e1rove\u0148 objavuj\u00fa aj v s\u00favislosti s r\u00f4znymi ochoreniami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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\">Ak\u00e9 typy k\u0155\u010dov pozn\u00e1me?<\/h3>\n\n\n\n<p>Aj ke\u010f sa to tak nemus\u00ed na prv\u00fd poh\u013ead zda\u0165, nie s\u00fa k\u0155\u010de ako k\u0155\u010de. Rozde\u013eujeme ich toti\u017e do<strong> troch hlavn\u00fdch skup\u00edn, <\/strong>pri\u010dom pr\u00ed\u010dina m\u00f4\u017ee v ka\u017edom pr\u00edpade le\u017ea\u0165 v inej \u010dasti tela. Rovnako sa m\u00f4\u017eu l\u00ed\u0161i\u0165 aj sp\u00f4soby, ak\u00fdmi si s nimi dok\u00e1\u017eeme poradi\u0165.&nbsp;<\/p>\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\">Z\u00e1kladn\u00e9 typy k\u0155\u010dov:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u0155\u010de spojen\u00e9 s pohybovou aktivitou <\/strong>(<em>Exercise-Associated Muscle Cramps &#8211; EAMC<\/em>) vznikaj\u00fa <strong>v<\/strong> <strong>priebehu <\/strong>alebo<strong> po v\u00fdkone. <\/strong>U \u0161portovcov s\u00fa celkom be\u017en\u00e9. Pod\u013ea v\u00fdskumov, napr\u00edklad a\u017e okolo 67 % triatlonistov alebo 18 \u2013 70 % marat\u00f3ncov \u010di cyklistov, pravidelne tr\u00e1pia svalov\u00e9 k\u0155\u010de. Aj vtedy, ke\u010f si futbalisti po\u010das z\u00e1pasu pom\u00e1haj\u00fa navz\u00e1jom stre\u010dova\u0165 svaly na noh\u00e1ch, je cie\u013eom zbavi\u0165 spoluhr\u00e1\u010da nepr\u00edjemn\u00e9ho k\u0155\u010da v l\u00fdtku alebo stehne, mo\u017eno aj na\u0165ahova\u0165 drahocenn\u00fd \u010das. Pr\u00ed\u010diny t\u00fdchto k\u0155\u010dov m\u00f4\u017eu by\u0165 spravidla dve a povieme si o nich v \u010fal\u0161\u00edch riadkoch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>K\u0155\u010de spojen\u00e9 s ochoreniami <\/strong>m\u00f4\u017eu by\u0165 r\u00f4zne a ich pr\u00ed\u010dina sa l\u00ed\u0161i pod\u013ea toho, o ak\u00fd zdravotn\u00fd probl\u00e9m ide. Bolestiv\u00e9 svalov\u00e9 kontrakcie vznikaj\u00fa napr\u00edklad pri <strong>neuropati\u00e1ch <\/strong>(poruchy funkcie nervov), <strong>metabolick\u00fdch ochoreniach, cirh\u00f3ze, koncovom \u0161t\u00e1diu ochorenia obli\u010diek<\/strong> a pod. Pokia\u013e s\u00fa k\u0155\u010de spojen\u00e9 s nejak\u00fdm ochoren\u00edm, ur\u010dite patria do r\u00fak lek\u00e1ra, ktor\u00fd m\u00f4\u017ee zisti\u0165 ich pr\u00ed\u010dinu alebo predp\u00edsa\u0165 lieky na uvo\u013enenie svalstva (myorelaxanci\u00e1). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>No\u010dn\u00e9 k\u0155\u010de<\/strong> vznikaj\u00fa \u010dasto nekontrolovane po\u010das<strong> <\/strong>sp\u00e1nku bez zn\u00e1meho d\u00f4vodu. Be\u017ene ide napr\u00edklad o<strong> no\u010dn\u00e9 k\u0155\u010de v noh\u00e1ch, <\/strong>typicky v <strong>l\u00fdtkovom svale. <\/strong>S ich prevenciou m\u00f4\u017ee pom\u00f4c\u0165 stre\u010ding, mas\u00e1\u017e, dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka \u010di napr\u00edklad oby\u010dajn\u00e1 ch\u00f4dza. Ak s\u00fa v\u0161ak \u010dast\u00e9 a je \u0165a\u017ek\u00e9 sa ich zbavi\u0165, stoj\u00ed za to rie\u0161i\u0165 ich s lek\u00e1rom.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,5]<\/mark><\/sup><\/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\">\u010eal\u0161ie typy k\u0155\u010dov:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u0155\u010de v tehotenstve <\/strong>s\u00fa v tomto obdob\u00ed celkom \u010dast\u00e9. Be\u017ene s\u00fa sp\u00f4soben\u00e9 napr\u00edklad tr\u00e1viacimi \u0165a\u017ekos\u0165ami a nepredstavuj\u00fa v\u00e1\u017eny probl\u00e9m. Aj tak by v\u0161ak \u017eena, ktor\u00fa tr\u00e1pia k\u0155\u010de, mala tento stav rie\u0161i\u0165 so svojim lek\u00e1rom.&nbsp;<\/li>\n\n\n\n<li><strong>Men\u0161trua\u010dn\u00e9 k\u0155\u010de<\/strong> sa prejavuj\u00fa ako nepr\u00edjemn\u00e9 k\u0155\u010de v bruchu a tr\u00e1pia mnoho \u017eien po\u010das <a href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predmen\u0161trua\u010dn\u00e9ho syndr\u00f3mu (PMS)<\/a>. Okrem tepl\u00fdch obkladov m\u00f4\u017ee ich intenzitu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 u\u017e\u00edvanie <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zia<\/a> (hor\u010d\u00edka).&nbsp;<\/li>\n\n\n\n<li><strong>K\u0155\u010de v prstoch na ruk\u00e1ch, v chodidl\u00e1ch <\/strong>a \u010fal\u0161\u00edch \u010dastiach tela sa \u010dasto objavia len tak, bez zjavnej pr\u00ed\u010diny. Ke\u010f v\u00e1s t\u00edto ne\u010dakan\u00ed n\u00e1v\u0161tevn\u00edci prekvapia, m\u00f4\u017eu pom\u00f4c\u0165 tipy, ktor\u00e9 si \u010falej pop\u00ed\u0161eme v s\u00favislosti s k\u0155\u010dmi spojen\u00fdmi s fyzickou aktivitou. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg\" alt=\"Ak\u00e9 k\u0155\u010de existuj\u00fa?\" class=\"wp-image-599500\" title=\"Ak\u00e9 k\u0155\u010de existuj\u00fa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_vznikaju_krce\"><\/span>Pre\u010do vznikaj\u00fa k\u0155\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e9 k\u0155\u010de tr\u00e1pia \u013eud\u00ed u\u017e od nepam\u00e4ti. \u013dudsk\u00e9 telo je v\u0161ak tak\u00e9 komplikovan\u00e9, \u017ee napriek tomu odborn\u00edci ani dnes stopercentne nevedia, \u010do presne ich sp\u00f4sobuje. Ako sme si u\u017e povedali pred chv\u00ed\u013eou, pr\u00ed\u010dinou niektor\u00fdch k\u0155\u010dov je in\u00fd <strong>zdravotn\u00fd probl\u00e9m,<\/strong> a tak s\u00favisia so <strong>zmenami v tele po\u010das konkr\u00e9tneho ochorenia.<\/strong> My sa v\u0161ak dnes budeme venova\u0165 hlavne k\u0155\u010dom, ktor\u00e9 vznikaj\u00fa v<strong> spojen\u00ed s fyzickou aktivitou. <\/strong>V ich pr\u00edpade vedci hovoria o dvoch mo\u017en\u00fdch pr\u00ed\u010din\u00e1ch vzniku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dehydrat\u00e1cia a nerovnov\u00e1ha elektrolytov <\/strong>boli dlho pova\u017eovan\u00e9 za hlavn\u00fd d\u00f4vod, pre\u010do doch\u00e1dza k svalov\u00fdm k\u0155\u010dom. Pri n\u00e1ro\u010dnej aktivite toti\u017e telo <strong>poten\u00edm prich\u00e1dza o vodu, <\/strong>\u010do sp\u00f4sobuje, \u017ee t\u00e1 zost\u00e1vaj\u00faca v organizme, sa mus\u00ed premiestni\u0165. Potrebuje sa toti\u017e rozlo\u017ei\u0165 tak, aby nahradila straten\u00e9 tekutiny a telo mohlo \u010falej fungova\u0165. Na pohyb vody v tele je v\u0161ak viazan\u00fd aj<strong> presun elektrolytov. <\/strong>To je ve\u013emi d\u00f4le\u017eit\u00fd zlom, preto\u017ee pr\u00e1ve <a href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyty<\/a> (sod\u00edk, <a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnik<\/a>, <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edk<\/a>, <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a>, chlorid) sa staraj\u00fa o <strong>spolupr\u00e1cu medzi svalov\u00fdmi a nervov\u00fdmi bunkami, <\/strong>ako aj hladk\u00fa komunik\u00e1ciu medzi svalov\u00fdmi bunkami navz\u00e1jom. Prakticky ide o posl\u00ed\u010dkov, ktor\u00ed prebiehaj\u00fa hranice medzi t\u00fdmito bunkami, zais\u0165uj\u00fa komunik\u00e1ciu medzi nimi a v\u010faka tomu tak m\u00f4\u017eu svaly optim\u00e1lne fungova\u0165.<strong> <\/strong>Dehydrat\u00e1cia v\u0161ak m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sa t\u00edto posl\u00ed\u010dkovia rozmiestnia <strong>nerovnomerne,<\/strong> preto nest\u00edhaj\u00fa svoju pr\u00e1cu a spojenie medzi bunkami tak nefunguje spr\u00e1vne. Je to v podstate tak, ako ke\u010f doru\u010dovacia slu\u017eba nest\u00edha rozv\u00e1\u017ea\u0165 bal\u00ed\u010dky v\u010das. Tento neoptim\u00e1lny podiel posl\u00ed\u010dkov \u2013 elektrolytov m\u00f4\u017ee vies\u0165 ku k\u0155\u010dom. T\u00fato nerovnov\u00e1hu m\u00f4\u017ee e\u0161te zn\u00e1sobi\u0165 aj fakt, \u017ee poten\u00edm sa navy\u0161e okrem vody z tela <strong>str\u00e1caj\u00fa aj samotn\u00e9 elektrolyty.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Odli\u0161n\u00e9 spr\u00e1vanie nervovosvalov\u00fdch spojen\u00ed <\/strong>je tou pr\u00ed\u010dinou, o ktorej si dnes v\u00e4\u010d\u0161ina odborn\u00edkov mysl\u00ed, \u017ee m\u00e1 <strong>hlavn\u00e9 slovo pri vzniku k\u0155\u010dov.<\/strong> Tento poh\u013ead hovor\u00ed, \u017ee na za\u010diatku stoj\u00ed<strong> svalov\u00e1 \u00fanava<\/strong> sp\u00f4soben\u00e1<strong> pr\u00edli\u0161nou fyzickou z\u00e1\u0165a\u017eou. <\/strong>Pre\u0165a\u017eenie svalov m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sign\u00e1ly, ktor\u00e9 <strong>nervov\u00e9 bunky vysielaj\u00fa do t\u00fdch svalov\u00fdch, <\/strong>sa<strong> odtrhn\u00fa z re\u0165aze<\/strong> a prestan\u00fa fungova\u0165 spr\u00e1vne, \u010doho v\u00fdsledkom s\u00fa svalov\u00e9 k\u0155\u010de. Predstavte si to v podstate ako iskrenie obrazovky laptopu alebo telev\u00edzora chv\u00ed\u013eu predt\u00fdm, ako sa pokaz\u00ed a vypne. Samozrejme, ka\u017ed\u00fd m\u00e1me svoje limity na inej \u00farovni, a tak u niekoho m\u00f4\u017ee nasta\u0165 svalov\u00e1 \u00fanava a k\u0155\u010d po odbehnutom marat\u00f3ne, zatia\u013e \u010do napr\u00edklad netr\u00e9novan\u00e9mu star\u0161iemu \u010dloveku m\u00f4\u017ee k\u0155\u010d vyvola\u0165 dlh\u0161ia prech\u00e1dzka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,8,11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57832,69643,59881,28095,6503,61402,61396,36685,29945,29401\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_moze_prispievat_k_vzniku_krcov\"><\/span>\u010co m\u00f4\u017ee prispieva\u0165 k vzniku k\u0155\u010dov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e v\u00e1s ob\u010das potr\u00e1pi svalov\u00fd k\u0155\u010d, mo\u017eno aj sami dok\u00e1\u017eete poveda\u0165, ktor\u00e9 situ\u00e1cie zvykn\u00fa by\u0165 jeho <strong>sp\u00fa\u0161\u0165a\u010dom. <\/strong>\u010castokr\u00e1t ide o <strong>intenz\u00edvnu fyzick\u00fa aktivitu,<\/strong> pri ktorej \u0165ah\u00e1te energiu z t\u00fdch najhlb\u0161\u00edch \u00fatrob v\u00e1\u0161ho tela. Rovnako sa v\u00e1m mo\u017eno st\u00e1va, \u017ee v\u00e1s prepadne, ke\u010f <strong>zanedb\u00e1vate sp\u00e1nok <\/strong>alebo cvi\u010d\u00edte vtedy, ke\u010f je vonku<strong> teplo<\/strong> ako na Sahare.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Situ\u00e1ci\u00ed, ktor\u00e9 sa sp\u00e1jaj\u00fa s vy\u0161\u0161\u00edm rizikom k\u0155\u010dov, je hne\u010f nieko\u013eko. Ka\u017ed\u00e1 z nich n\u00e1s pritom vracia k dvom pr\u00ed\u010din\u00e1m, ktor\u00e9 sme si pop\u00edsali pred chv\u00ed\u013eou. Nech u\u017e ide o nehostinn\u00e9 klimatick\u00e9 podmienky alebo prebden\u00fa noc, tieto stavy s\u00fa \u010dasto spojen\u00e9 so svalovou \u00fanavou alebo nedostatkom hor\u010d\u00edka a nerovnov\u00e1hou elektrolytov v tele. Pr\u00e1ve preto m\u00f4\u017eu by\u0165 tou rozbu\u0161kou, ktor\u00e1 vedie k vzniku k\u0155\u010dov. O ktor\u00fdch situ\u00e1ci\u00e1ch je re\u010d?<\/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. Pretr\u00e9novanie a \u00fanava svalov<\/h3>\n\n\n\n<p>V\u0161etci \u0161\u0165astlivci, ktor\u00ed maj\u00fa so svalov\u00fdmi k\u0155\u010dmi sk\u00fasenosti, m\u00f4\u017eu zrejme potvrdi\u0165, \u017ee t\u00e1to nepr\u00edjemnos\u0165 \u010dasto postihuje <strong>vy\u010derpan\u00e9 <\/strong>a <strong>pre\u0165a\u017een\u00e9 svaly. <\/strong>K\u0155\u010de m\u00f4\u017eu typicky prekvapi\u0165 po <strong>dlhom <\/strong>a <strong>intenz\u00edvnom v\u00fdkone, <\/strong>ktor\u00fd prin\u00fatil svaly siahnu\u0165 si na dno svojich kapac\u00edt. \u010castokr\u00e1t ide o <strong>vytrvalostn\u00e9 aktivity,<\/strong> ako<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beh<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cyklistika<\/strong><\/a><strong>, <\/strong>pr\u00edpadne<strong> t\u00edmov\u00e9 <\/strong>\u010di <strong>raketov\u00e9 \u0161porty,<\/strong> ktor\u00e9 tie\u017e spoliehaj\u00fa na vytrvalos\u0165 a r\u00fdchlos\u0165 hr\u00e1\u010dov (napr\u00edklad futbal, basketbal \u010di tenis). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj vo v\u00fdskumoch sa ukazuje, \u017ee k\u0155\u010de typicky tr\u00e1pia marat\u00f3ncov alebo napr\u00edklad triatlonistov. Pritom odborn\u00edci hovoria aj o tom, \u017ee \u010dastej\u0161ie s\u00fa u t\u00fdch, ktor\u00ed pod\u00e1vaj\u00fa <strong>r\u00fdchlej\u0161ie <\/strong>a <strong>intenz\u00edvnej\u0161ie v\u00fdkony. <\/strong>Nemus\u00edte v\u0161ak by\u0165 profesion\u00e1lny \u0161portovec, aby v\u00e1s dok\u00e1zali k\u0155\u010de pekne potr\u00e1pi\u0165. Ka\u017ed\u00fd m\u00e1me toti\u017e hranicu toho, \u010do je pre n\u00e1s u\u017e pr\u00edli\u0161, niekde inde. Rizikov\u00e9 tak m\u00f4\u017eu by\u0165 v\u0161eobecne<strong> dlh\u0161ie behy,<\/strong> n\u00e1ro\u010dn\u00e9 <strong>cyklistick\u00e9 v\u00fdlety,<\/strong> intenz\u00edvne <strong>kruhov\u00e9 tr\u00e9ningy, HIIT cvi\u010denie<\/strong> \u010di \u0165a\u017ek\u00fd <strong>futbalov\u00fd <\/strong>alebo in\u00fd tr\u00e9ning. Rovnako v\u0161ak m\u00f4\u017eu pr\u00eds\u0165 aj po dlhej prech\u00e1dzke alebo n\u00e1ro\u010dnej t\u00fare. Pr\u00edpadne sa m\u00f4\u017eu objavi\u0165, ke\u010f z ni\u010doho ni\u010d dramaticky zv\u00fd\u0161ite mno\u017estvo z\u00e1\u0165a\u017ee na \u00farove\u0148, na ktor\u00fa nie ste tr\u00e9novan\u00ed. K\u0155\u010de po\u010das silovej aktivity naopak nie s\u00fa tak \u010dast\u00e9. Po\u010das silov\u00e9ho tr\u00e9ningu toti\u017e svalom d\u00e1vame viac priestoru na oddych a nabratie sily na \u010fal\u0161\u00ed v\u00fdkon. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"741\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg\" alt=\"Vplyv pretr\u00e9novania na vznik k\u0155\u010dov\" class=\"wp-image-599516\" title=\"Vplyv pretr\u00e9novania na vznik k\u0155\u010dov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-2048x1350.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nepriazniv\u00e9 podmienky okolit\u00e9ho prostredia<\/h3>\n\n\n\n<p>Ke\u010f cvi\u010d\u00edme, \u010di u\u017e vonku, zatvoren\u00ed vo fitku alebo \u0161portovej hale, n\u00e1\u0161 v\u00fdkon dok\u00e1\u017ee v\u00fdznamne ovplyvni\u0165 <strong>teplota,<\/strong> pr\u00edpadne <strong>vlhkos\u0165 vzduchu. <\/strong>A to s\u00fa pr\u00e1ve tie faktory, ktor\u00e9 s\u00fa pod\u013ea odborn\u00edkov d\u00f4le\u017eit\u00e9 aj v pr\u00edpade vzniku svalov\u00fdch k\u0155\u010dov. Rizikov\u00e9 s\u00fa pr\u00e1ve <strong>vysok\u00e9 teploty, <\/strong>preto\u017ee sa ukazuje, \u017ee v <strong>hor\u00fa\u010dav\u00e1ch s\u00fa k\u0155\u010de \u010dastej\u0161ie,<\/strong> ako v chladn\u00fdm obdobiach. Aj preto boli tieto k\u0155\u010de, ktor\u00e9 s\u00favisia s fyzickou aktivitou, kedysi naz\u00fdvan\u00e9 \u201ck\u0155\u010dmi z tepla\u201d (<em>heat cramps<\/em>). Dnes sa v\u0161ak u\u017e tento term\u00edn nepou\u017e\u00edva, preto\u017ee sa s nimi be\u017ene stret\u00e1vame aj pri n\u00edzkych teplot\u00e1ch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hor\u00face po\u010dasie je pre svaly rizikov\u00e9, preto\u017ee pre nich predstavuje <strong>v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e.<\/strong> Ke\u010f si v lete ideme zabeha\u0165 v \u010dase, kedy najviac pra\u017e\u00ed slnko, d\u00e1vame n\u00e1\u0161mu telu zabra\u0165. Mus\u00ed vynalo\u017ei\u0165 ove\u013ea viac \u00fasilia a \u00fanava n\u00e1s prepadne r\u00fdchlej\u0161ie, ako keby sme s behan\u00edm po\u010dkali do ve\u010dera. Aj <strong>svaly sa vy\u010derpaj\u00fa r\u00fdchlej\u0161ie<\/strong> a s\u00fa tak <strong>n\u00e1chylnej\u0161ie ku k\u0155\u010dom.<\/strong> V hor\u00fa\u010dav\u00e1ch tie\u017e hr\u00e1 rolu <strong>nadmern\u00e9 potenie (strata tekut\u00edn), <\/strong>\u010d\u00edm prich\u00e1dzame aj<strong> <\/strong>o <strong>elektrolyty. <\/strong>To m\u00f4\u017ee vies\u0165 k spom\u00ednanej <strong>dehydrat\u00e1cii <\/strong>a <strong>elektrolytovej nerovnov\u00e1he.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg\" alt=\"Vplyv tepla na vznik k\u0155\u010dov\" class=\"wp-image-599532\" title=\"Vplyv tepla na vznik k\u0155\u010dov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehydrat\u00e1cia a elektrolytov\u00e1 nerovnov\u00e1ha<\/h3>\n\n\n\n<p>Aj ke\u010f si dnes u\u017e odborn\u00edci nemyslia, \u017ee dehydrat\u00e1cia je hlavnou pr\u00ed\u010dinou vzniku svalov\u00fdch k\u0155\u010dov, m\u00f4\u017ee sa na nich <strong>podie\u013ea\u0165. <\/strong>Nie nadarmo sa na\u010falej odpor\u00fa\u010da <strong>poctivo pi\u0165<\/strong> a <strong>dop\u013a\u0148a\u0165 <\/strong><a href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>elektrolyty<\/strong><\/a> formou \u0161portov\u00fdch n\u00e1pojov, a to najm\u00e4, ke\u010f pod\u00e1vame dlh\u00e9 a vy\u010derp\u00e1vaj\u00face \u0161portov\u00e9 v\u00fdkony.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dehydrat\u00e1cia je stav, ktor\u00e9mu by sme sa mali sna\u017ei\u0165 za ka\u017ed\u00fa cenu <strong>vyhn\u00fa\u0165 <\/strong>nielen kv\u00f4li svalom, ale aj z poh\u013eadu <strong>celkov\u00e9ho zdravia. <\/strong>To, \u017ee je pre n\u00e1s nebezpe\u010dn\u00e1, m\u00f4\u017eeme vidie\u0165 aj na \u0161portovcoch, ktor\u00ed kv\u00f4li nej po nekone\u010dn\u00fdch a n\u00e1ro\u010dn\u00fdch v\u00fdkonoch skolabovali.&nbsp; Mo\u017eno v\u00e1m nie\u010do hovor\u00ed meno&nbsp; americkej triatlonistky <strong>Julie Moss,<\/strong> ktorej v roku 1982 do\u0161li sily tri kilometre pred ukon\u010den\u00edm preteku Ironman a do cie\u013eovej rovinky sa v\u010faka svojmu odhodlaniu doslova <strong>doplazila. <\/strong>Pr\u00e1ve tu hrala okrem in\u00e9ho rolu aj dehydrat\u00e1cia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S dehydrat\u00e1ciou pri v\u00fdkone sa \u010dasto sp\u00e1ja aj <strong>hyponatr\u00e9mia, <\/strong>\u010di\u017ee n\u00edzka hladina sod\u00edka. K nej doch\u00e1dza typicky vtedy, ke\u010f sa nadmerne a dlho pot\u00edme, ale tekutiny dop\u013a\u0148ame len vo forme <strong>\u010distej vody. <\/strong>Tento stav elektrolytovej nerovnov\u00e1hy spolu s dehydrat\u00e1ciou m\u00f4\u017eu vies\u0165 k celkov\u00e9mu vy\u010derpaniu organizmu, ktor\u00e9 je \u017eivnou p\u00f4dou pre poru\u0161en\u00fa \u010dinnos\u0165 svalov, vr\u00e1tane svalov\u00fdch k\u0155\u010dov. V extr\u00e9mnych pr\u00edpadoch m\u00f4\u017ee hyponatr\u00e9mia skon\u010di\u0165 a\u017e kolapsom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57832,69643,59881,28095,6503,61402,61396,36685,29945,29401\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Genetick\u00e1 predispoz\u00edcia<\/h3>\n\n\n\n<p>Mo\u017eno to znie prekvapivo, ale genetika hr\u00e1 rolu dokonca aj v pr\u00edpade vzniku k\u0155\u010dov. \u0160t\u00fadie, ktor\u00e9 sa tejto t\u00e9me venovali, zistlili, \u017ee atl\u00e9ti trpiaci k\u0155\u010dmi maj\u00fa v rodine tento probl\u00e9m \u010dastej\u0161ie ako t\u00ed, ktor\u00fdch bolestiv\u00e9 s\u0165ahovanie svalov netr\u00e1pi. Vedci dokonca zistili, \u017ee n\u00e1chylnos\u0165 ku k\u0155\u010dom m\u00f4\u017ee by\u0165 <strong>vidite\u013en\u00e1 aj v genetickej v\u00fdbave,<\/strong> a to konkr\u00e9tne v g\u00e9noch, ktor\u00e9 k\u00f3duj\u00fa \u010dinnos\u0165 kol\u00e1g\u00e9nov\u00fdch a svalov\u00fdch vl\u00e1kien. Zd\u00e1 sa teda, \u017ee k\u0155\u010de m\u00f4\u017eu by\u0165 \u010diasto\u010dne dedi\u010dn\u00e9. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/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=\"Ako_predchadzat_vzniku_krcov\"><\/span>Ako predch\u00e1dza\u0165 vzniku k\u0155\u010dov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Vyhnite sa pretr\u00e9novaniu<\/h3>\n\n\n\n<p>Niekedy je naozaj \u0165a\u017ek\u00e9 n\u00e1js\u0165 v cvi\u010den\u00ed a tr\u00e9ningoch <strong>rovnov\u00e1hu, <\/strong>ktor\u00e1 sa postar\u00e1 o to, aby na\u0161a ob\u013e\u00faben\u00e1 pohybov\u00e1 aktivita nemala <strong>\u017eiadne negat\u00edvne dopady <\/strong>na na\u0161e zdravie.<strong> <\/strong>Myse\u013e n\u00e1s toti\u017e \u010dasto presvied\u010da, \u017ee \u010dastej\u0161ie a intenz\u00edvnej\u0161ie tr\u00e9ningy ved\u00fa k lep\u0161\u00edm v\u00fdkonom. To v\u0161ak v\u00e4\u010d\u0161inu \u010dasu neplat\u00ed a telo n\u00e1m to m\u00f4\u017ee vr\u00e1ti\u0165, pokojne napr\u00edklad \u010dast\u00fdmi svalov\u00fdmi k\u0155\u010dmi. Ako sa teda vyhn\u00fa\u0165 pre\u0165a\u017eeniu, ke\u010f sa venujeme napr\u00edklad behu \u010di in\u00fdm dlhotrvaj\u00facim a intenz\u00edvnym aktivit\u00e1m? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1kladom je spr\u00e1vne nastaven\u00fd<strong> tr\u00e9ningov\u00fd pl\u00e1n. <\/strong>Ak si neviete poradi\u0165 sami, obr\u00e1\u0165te sa na tr\u00e9nera, ktor\u00fd ten spr\u00e1vny postup vymysl\u00ed spolo\u010dne s vami.<\/li>\n\n\n\n<li>Z\u00e1\u0165a\u017e a n\u00e1ro\u010dnos\u0165 zvy\u0161ujte <strong>postupn\u00fdm tr\u00e9ningom. <\/strong>Prirovnajte si to napr\u00edklad k <strong>\u0161of\u00e9rovaniu.<\/strong> Ke\u010f sa e\u0161te len zoznamujeme s autom, nieko\u013ekohodinov\u00e1 jazda n\u00e1s poriadne vy\u010derp\u00e1. Ako v\u0161ak postupne z\u00edskavame sk\u00fasenosti, m\u00f4\u017eeme bez ak\u00fdchko\u013evek nepr\u00edjemn\u00fdch dopadov zvl\u00e1dnu\u0165 dlh\u0161ie a dlh\u0161ie trasy. Podobn\u00fd princ\u00edp plat\u00ed aj pri \u0161porte.&nbsp;<\/li>\n\n\n\n<li>Rad\u0161ej si premyslite <strong>n\u00e1ro\u010dn\u00e9 n\u00e1razov\u00e9 aktivity,<\/strong> na ktor\u00e9 nie je va\u0161e telo pripraven\u00e9. Polmarat\u00f3n bude pravdepodobne za hranou, ak najdlh\u0161ia trasa, ktor\u00fa ste doteraz odbehli, je osem kilometrov a navy\u0161e si chod\u00edte zabeha\u0165 len ob\u010das.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg\" alt=\"Ako sa vyhn\u00fa\u0165 k\u0155\u010dom z pre\u0165a\u017eenia\" class=\"wp-image-599548\" title=\"Ako sa vyhn\u00fa\u0165 k\u0155\u010dom z pre\u0165a\u017eenia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dodr\u017eiavajte pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem tekut\u00edn a elektrolytov je jedn\u00fdm zo z\u00e1kladn\u00fdch pilierov \u00faspechu pri \u0161porte. Preto nezab\u00fadajte pi\u0165 <strong>pred, po\u010das<\/strong> aj <strong>po v\u00fdkone. <\/strong>Aby ste predi\u0161li dehydrat\u00e1cii aj svalov\u00fdm k\u0155\u010dom, denne by ste mali vypi\u0165 30 \u2013 45 ml tekut\u00edn\/kg telesnej hmotnosti. Konkr\u00e9tne mno\u017estvo sa pritom odv\u00edja od<strong> typu \u0161portovej aktivity,<\/strong> jej <strong>intenzity, trvania <\/strong>a aktu\u00e1lnych <strong>klimatick\u00fdch podmienok. <\/strong>Ak intenz\u00edvne \u0161portujete, spolu s tekutinami nevynechajte ani <strong>esenci\u00e1lne miner\u00e1lne l\u00e1tky,<\/strong> konkr\u00e9tne spom\u00ednan\u00e9 <strong>elektrolyty, <\/strong>a to napr\u00edklad<strong> <\/strong>v podobe iontov\u00fdch n\u00e1pojov. \u013dah\u0161ie tak pred\u00eddete elektrolytovej nerovnov\u00e1he.&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\">3. Dop\u013a\u0148ajte elektrolyty<\/h3>\n\n\n\n<p>Najm\u00e4 ak sa venujete <strong>vytrvalostn\u00fdm <\/strong>\u010di <strong>intenz\u00edvnym \u0161portom, <\/strong>pri ktor\u00fdch mus\u00edte pod\u00e1va\u0165 dlhotrvaj\u00face v\u00fdkony, nesta\u010d\u00ed pi\u0165 iba vodu, ale je potrebn\u00e9 telu doda\u0165 aj <strong>chlorid,<\/strong> <strong>sod\u00edk, hor\u010d\u00edk, drasl\u00edk, v\u00e1pnik<\/strong> a \u010fal\u0161ie mikro\u017eiviny. Ke\u010f ich telu doprajete pred v\u00fdkonom a z\u00e1rove\u0148 ich postupne dop\u013a\u0148ate aj v jeho priebehu, m\u00f4\u017eete pred\u00eds\u0165 <strong>elektrolytovej nerovnov\u00e1he<\/strong> a tie\u017e tak zn\u00ed\u017ei\u0165 \u0161ancu vzniku k\u0155\u010dov.&nbsp;<\/p>\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\">Ako doplni\u0165 elektrolyty?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete siahnu\u0165 po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00fdch n\u00e1pojoch<\/a> s obsahom <strong>elektrolytov, vitam\u00edno<\/strong>v a <strong>jednoduch\u00fdch sacharidov. <\/strong>Tie poskytuj\u00fa okam\u017eit\u00fa energiu pre svaly a tak od\u010fa\u013euj\u00fa ich \u00fanavu. Svalov\u00e1 \u00fanava je pritom, ako u\u017e viete, podstatn\u00fdm rizikom pri vzniku k\u0155\u010dov.<\/li>\n\n\n\n<li>Ke\u010f n\u00e1m ide najm\u00e4 o doplnenie<strong> elektrolytov, <\/strong>hodia sa <strong>hypotonick\u00e9 iontov\u00e9 n\u00e1poje <\/strong>s ni\u017e\u0161\u00edm podielom sacharidov.&nbsp;<\/li>\n\n\n\n<li>Na dodanie <strong>elektrolytov <\/strong>aj <strong>sacharidov <\/strong>po\u010das v\u00fdkonu s\u00fa skvel\u00e9 <strong>izotonick\u00e9 n\u00e1poje. <\/strong>M\u00f4\u017eete vyu\u017ei\u0165 tie s komplexn\u00fdm zlo\u017een\u00edm, ako m\u00e1 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/sportovy-napoj-fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueRide<\/a>.&nbsp;<\/li>\n\n\n\n<li>Oplat\u00ed sa suplementova\u0165 aj samotn\u00e9 <strong>magn\u00e9zium.<\/strong> Hor\u010d\u00edk sa toti\u017e podie\u013ea na <strong>norm\u00e1lnej \u010dinnosti svalov<\/strong> a <strong>nervovej s\u00fastavy.<\/strong> V priebehu svalovej kontrakcie je to pr\u00e1ve on, kto m\u00e1 na starosti f\u00e1zu <strong>uvo\u013enenia svalu. <\/strong>Preto, ak v\u00e1s \u010dasto tr\u00e1pia k\u0155\u010de, okrem zn\u00e1meho pr\u00edpravku Magnosolv, m\u00f4\u017eete u\u017e\u00edva\u0165 hor\u010d\u00edk vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kaps\u00fal<\/a> alebo napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161umiv\u00fdch tabliet<\/a>.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li>Vo vode si m\u00f4\u017eete rozpusti\u0165 aj <a href=\"https:\/\/gymbeam.sk\/hydrate-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161umiv\u00e9 tablety<\/a>, pr\u00edpadne na\u0161e <a href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyty TABS<\/a>.<\/li>\n\n\n\n<li>Nem\u00f4\u017eme zabudn\u00fa\u0165 ani na <strong>sod\u00edk,<\/strong> ktor\u00e9ho nedostatok sa naj\u010dastej\u0161ie sp\u00e1ja so svalov\u00fdmi k\u0155\u010dmi. Ten n\u00e1jdete v niektor\u00fdch iontov\u00fdch n\u00e1pojoch, ale \u00faplne najjednoduch\u0161ie je da\u0165 si ho vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ruzova-himalajska-sol-jemna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">soli<\/a>. Je to toti\u017e jedna z miner\u00e1lnych l\u00e1tok, ktor\u00e1 tvor\u00ed oby\u010dajn\u00fa<strong> kuchynsk\u00fa so\u013e. <\/strong>Ke\u010f v\u00e1s \u010dak\u00e1 n\u00e1ro\u010dn\u00fd \u0161portov\u00fd v\u00fdkon, m\u00f4\u017eete si dopredu pripravi\u0165 n\u00e1poj so \u0161tipkou soli, aby v\u00e1m pomohol s pr\u00edpadn\u00fdmi k\u0155\u010dmi.<\/li>\n\n\n\n<li>Na spr\u00e1vnej funkcii svalov sa podie\u013ea aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/#3_Prispejete_k_lepsiemu_sportovemu_vykonu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn D<\/a>. Preto je dobr\u00fd n\u00e1pad zaisti\u0165 si jeho optim\u00e1lnu hladinu v tele nielen ob\u010dasn\u00fdm pobytom na slnku, ale aj u\u017e\u00edvan\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplementov<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak v\u00e1s zauj\u00edma, ako si vybra\u0165 ten spr\u00e1vny iontov\u00fd n\u00e1poj, nenechajte si ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-doplnat-tekutiny-a-preco-skusit-iontove-napoje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160portov\u00e9 n\u00e1poje: Kedy pi\u0165 iontov\u00fd n\u00e1poj a pri ktor\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/strong><\/a><\/li>\n\n\n\n<li>Ako je to s \u00fa\u010dinkami hor\u010d\u00edka v\u00e1m zase prezrad\u00ed \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg\" alt=\"Vplyv elektrolytov na prevenciu k\u0155\u010dov\" class=\"wp-image-599564\" title=\"Vplyv elektrolytov na prevenciu k\u0155\u010dov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rozcvi\u010dte sa pred tr\u00e9ningom<\/h3>\n\n\n\n<p>Ur\u010dite m\u00e1te sami vysk\u00fa\u0161an\u00e9, \u017ee maxim\u00e1lne v\u00fdkony sa v\u00e1m \u013eah\u0161ie pod\u00e1vaj\u00fa vtedy, ke\u010f svaly najsk\u00f4r <strong>rozh\u00fdbete <\/strong>a<strong> zahrejete. <\/strong>Nielen\u017ee m\u00f4\u017ee kr\u00e1tky warm-up pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 \u0161portov\u00e9 v\u00fdsledky,<\/strong> ale z\u00e1rove\u0148 sa ukazuje, \u017ee v\u010faka nemu je svalstvo <strong>odolnej\u0161ie vo\u010di pre\u0165a\u017eeniu <\/strong>a <strong>zraneniam.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci rozcvi\u010dky sa hod\u00ed rozh\u00fdba\u0165 svaly pomocou <strong>dynamick\u00e9ho stre\u010dingu <\/strong>\u010di <strong>k\u013abovej mobiliz\u00e1cie. <\/strong>Ide tak o ve\u013emi jednoduch\u00fd sp\u00f4sob, ako zn\u00ed\u017ei\u0165 \u0161ancu, \u017ee v\u00e1s po\u010das tr\u00e9ningu prepadne nepr\u00edjemn\u00fd svalov\u00fd k\u0155\u010d. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/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. Cvi\u010dte silovo<\/h3>\n\n\n\n<p>Nie len tak pre ni\u010d za ni\u010d sa hovor\u00ed, \u017ee nech sa u\u017e atl\u00e9t venuje ak\u00e9muko\u013evek \u0161portu, jeho tr\u00e9ning by mal ide\u00e1lne obsahova\u0165 <strong>silov\u00e9 <\/strong>aj <strong>vytrvalostn\u00e9 prvky. <\/strong>Len tak zabezpe\u010d\u00ed, \u017ee jeho telo bude v\u0161estranne pripraven\u00e9 na v\u0161emo\u017en\u00e9 n\u00e1strahy \u0161portovej z\u00e1\u0165a\u017ee. Svalov\u00e9 k\u0155\u010de s\u00fa toho skvel\u00fdm pr\u00edkladom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sme si povedali u\u017e na za\u010diatku, k\u0155\u010de ohrozuj\u00fa najm\u00e4 \u0161portovcov, ktor\u00ed sa venuj\u00fa <strong>vytrvalostn\u00fdm, <\/strong>pr\u00edpadne dlh\u0161\u00edm, ve\u013emi<strong> intenz\u00edvnym aktivit\u00e1m. <\/strong>Silov\u00e9 cvi\u010denie m\u00e1 na rozdiel od nich prest\u00e1vky a n\u00edzku intenzitu, a tak pri \u0148om nehroz\u00ed tak\u00fd \u010dast\u00fd vznik k\u0155\u010dov. Naopak,<strong> posil\u0148ovanie svalov n\u00e1chyln\u00fdch na k\u0155\u010de im m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto, ak je va\u0161ou hlavnou aktivitou beh, cyklistika, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/plavanie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pl\u00e1vanie<\/a>, futbal \u010di in\u00fd \u0161port, ktor\u00fd sa spolieha najm\u00e4 na vytrvalos\u0165 a r\u00fdchlos\u0165, urob\u00edte dobre, ke\u010f do svojich tr\u00e9ningov zarad\u00edte aj ten silov\u00fd. M\u00f4\u017ee pokojne sta\u010di\u0165 z\u00e1js\u0165 si <strong>jedenkr\u00e1t t\u00fd\u017edenne do fitka <\/strong>alebo si svaly spevni\u0165 pomocou <strong>dom\u00e1ceho cvi\u010denia. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp\" alt=\"Vplyv silov\u00e9ho tr\u00e9ningu na prevenciu k\u0155\u010dov\" class=\"wp-image-599596\" title=\"Vplyv silov\u00e9ho tr\u00e9ningu na prevenciu k\u0155\u010dov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Regenerujte po tr\u00e9ningu<\/h3>\n\n\n\n<p>Opakovanie je matka m\u00fadrosti, a tak si znova pripomenieme, \u017ee svalov\u00e9 k\u0155\u010de n\u00e1m hrozia najm\u00e4 vtedy, ke\u010f s\u00fa svaly <strong>unaven\u00e9 <\/strong>a<strong> pre\u0165a\u017een\u00e9. <\/strong>A ka\u017ed\u00fd profesion\u00e1lny, a zrejme aj rekrea\u010dn\u00fd \u0161portovec ve\u013emi dobre vie, \u017ee sa tomu vyhneme najm\u00e4 pomocou<strong> kvalitnej regener\u00e1cie.<\/strong> Samozrejme, jedna vec je vedie\u0165 a druh\u00e1 sa touto znalos\u0165ou aj naozaj riadi\u0165. Ak v\u0161ak chceme<strong> predch\u00e1dza\u0165 svalov\u00fdm k\u0155\u010dom<\/strong> a pritom sa vyh\u00fdba\u0165 zraneniam \u010di dlhodobo pod\u00e1va\u0165 dobr\u00e9 v\u00fdkony, ur\u010dite by sme ju nemali zanedb\u00e1va\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladom spr\u00e1vneho regenera\u010dn\u00e9ho programu je <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sp\u00e1nok<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spr\u00e1vny jed\u00e1lni\u010dek<\/strong><\/a> vhodn\u00fd pre \u0161portovca a <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pitn\u00fd re\u017eim<\/strong><\/a><strong>. <\/strong>K spr\u00e1vnemu zotaveniu svalov v\u0161ak prispieva napr\u00edklad aj <strong>akt\u00edvny oddych<\/strong> a tie\u017e si m\u00f4\u017eete zavola\u0165 na pomoc regenera\u010dn\u00e9 techniky, ako <strong>mas\u00e1\u017e, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saunovanie<\/a> alebo <strong>kryoterapiu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e9ma regener\u00e1cie po tr\u00e9ningu zauj\u00edma a chcete vedie\u0165, ako v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 v\u0161etky spomenut\u00e9 a \u010fal\u0161ie met\u00f3dy, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_zbavit_krcov\"><\/span>Ako sa zbavi\u0165 k\u0155\u010dov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa budete sna\u017ei\u0165 robi\u0165 v\u0161etko pre to, aby ste svalov\u00fdm k\u0155\u010dom predi\u0161li, m\u00f4\u017ee sa sta\u0165, \u017ee v\u00e1s predsa len tento bolestiv\u00fd n\u00e1v\u0161tevn\u00edk prekvap\u00ed. Ako sa zachova\u0165, ke\u010f u\u017e svaly zachv\u00e1til k\u0155\u010d a chcete sa ho \u010do najsk\u00f4r zbavi\u0165?&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. Doprajte si oddych<\/h3>\n\n\n\n<p>Z\u00e1chrannou akciou \u010d\u00edslo jedna je ur\u010dite<strong> presta\u0165 s aktivitou, ktor\u00fa pr\u00e1ve rob\u00edte.<\/strong> Nesna\u017ete sa prekona\u0165 k\u0155\u010d v l\u00fdtku, ktor\u00fd v\u00e1s zastihne pri behan\u00ed t\u00fdm, \u017ee sa ho pok\u00fasite jednoducho rozbeha\u0165. \u013dahko sa tak toti\u017e m\u00f4\u017ee sta\u0165, \u017ee sval na postihnutom mieste <strong>po\u0161kod\u00edte <\/strong>a <strong>ubl\u00ed\u017eite si.<\/strong> Namiesto toho dajte priestor svalov\u00fdm vl\u00e1knam <strong>obnovi\u0165 svoju funkciu, <\/strong>a to tak, \u017ee zmiernite intenzitu aktivity. Pri behu m\u00f4\u017eete prejs\u0165 do ch\u00f4dze, pr\u00edpadne m\u00f4\u017eete siahnu\u0165 po nasleduj\u00facich met\u00f3dach prvej pomoci. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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. Stre\u010dujte postihnut\u00fd sval<\/h3>\n\n\n\n<p>Ke\u010f u\u017e v\u00e1s k\u0155\u010d zastihne, na\u0165ahovanie postihnut\u00e9ho miesta je pravdepodobne to posledn\u00e9, na \u010do m\u00e1te chu\u0165. Ak to v\u0161ak vynech\u00e1te, urob\u00edte zrejme chybu, preto\u017ee pr\u00e1ve stre\u010ding sa ukazuje by\u0165 tou <strong>naj\u00fa\u010dinnej\u0161ou<\/strong> <strong>met\u00f3dou<\/strong>, ktor\u00e1 v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 uvo\u013eni\u0165 stiahnut\u00fd sval \u010do najr\u00fdchlej\u0161ie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Statick\u00fd stre\u010ding, <\/strong>teda ten, pri ktorom na\u0165ahujete sval a\u017e do krajnej polohy po dobu nieko\u013ek\u00fdch sek\u00fand, toti\u017e pom\u00e1ha znova <strong>nastoli\u0165 rovnov\u00e1hu <\/strong>v sign\u00e1loch medzi nervov\u00fdmi a svalov\u00fdmi bunkami. Z\u00e1rove\u0148 t\u00fdm od seba doslova svojpomocne odde\u013eujete svalov\u00e9 vl\u00e1kna, ktor\u00e9 sa pri k\u0155\u010di scvrkli a skr\u00e1tili. Samozrejme, aj tento sp\u00f4sob m\u00e1 <strong>svoje limity <\/strong>a ak je stre\u010dovanie postihnut\u00e9ho miesta pr\u00edli\u0161 <strong>bolestiv\u00e9 <\/strong>a <strong>neprin\u00e1\u0161a \u00fa\u013eavu, nepokra\u010dujte v \u0148om,<\/strong> aby ste si neubl\u00ed\u017eili. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,6,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg\" alt=\"Vplyv stre\u010dingu na svalov\u00e9 k\u0155\u010de\" class=\"wp-image-599612\" title=\"Vplyv stre\u010dingu na svalov\u00e9 k\u0155\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rozmas\u00edrujte postihnut\u00e9 miesto<\/h3>\n\n\n\n<p>Ke\u010f v\u00e1s prepadne svalov\u00fd k\u0155\u010d, dok\u00e1\u017eem v\u00e1m pom\u00f4c\u0165 mas\u00e1\u017e postihnut\u00e9ho miesta. T\u00e1 m\u00f4\u017ee zlep\u0161i\u0165 <strong>prietok krvi <\/strong>v mas\u00edrovanej oblasti alebo <strong>uvo\u013eni\u0165 svalov\u00e9 nap\u00e4tie. <\/strong>Na mas\u00e1\u017e v\u00e1m posta\u010dia va\u0161e prsty, ale ak ste pr\u00e1ve vo fitku alebo hale a m\u00e1te po ruke mas\u00e1\u017ene pom\u00f4cky, m\u00f4\u017eu sa v\u00e1m hodi\u0165. Sval dok\u00e1\u017eete rozmas\u00edrova\u0165 napr\u00edklad pomocou <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-flow-foam-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foam rolleru<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-flexball-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017enej lopti\u010dky<\/a>.&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\">4. Dajte si suplement s elektrolytmi<\/h3>\n\n\n\n<p>U\u017e nieko\u013ekokr\u00e1t sme si pop\u00edsali, ako d\u00f4le\u017eit\u00e9 s\u00fa elektrolyty pri svalovej pr\u00e1ci. Preto, ak svalov\u00fd k\u0155\u010d vznikol z <strong>nedostatku elektrolytov,<\/strong> m\u00f4\u017ee pom\u00f4c\u0165 doplni\u0165 ich vo forme <strong>suplementov.&nbsp;<\/strong><\/p>\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\">Ak\u00e9 suplementy si vybra\u0165?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hod\u00ed sa ma\u0165 po ruke <strong>izotonick\u00fd iontov\u00fd n\u00e1poj,<\/strong> ktor\u00fd obsahuje v\u0161etky d\u00f4le\u017eit\u00e9 elektrolyty, ako napr\u00edklad sod\u00edk, hor\u010d\u00edk alebo v\u00e1pnik. Miner\u00e1lne l\u00e1tky sa z tohto typu \u0161portov\u00e9ho n\u00e1poja <strong>vstreb\u00e1vaj\u00fa najlep\u0161ie<\/strong> a<strong> najr\u00fdchlej\u0161ie.<\/strong><\/li>\n\n\n\n<li>Pri k\u0155\u010di m\u00f4\u017ee pom\u00f4c\u0165 aj okam\u017eit\u00e9 dodanie <strong>hor\u010d\u00edka. <\/strong>Pri dlhom behu \u010di jazde na bicykli sa oplat\u00ed ma\u0165 pri sebe napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium Shot<\/a>, ktor\u00fd ho obsahuje vo vysokom a koncentrovanom mno\u017estve. M\u00f4\u017ee tak pom\u00f4c\u0165 s uvo\u013enen\u00edm stiahnut\u00e9ho svalu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Nechajte na sval p\u00f4sobi\u0165 silu tepla<\/h3>\n\n\n\n<p>Teplo m\u00f4\u017ee pom\u00f4c\u0165 <strong>uvo\u013eni\u0165 svaly <\/strong>a <strong>zlep\u0161i\u0165 prietok krvi<\/strong> v postihnutej oblasti. Ak v\u00e1s prekvap\u00ed k\u0155\u010d niekde uprostred lesa, pravdepodobne nesiahnete po teplom obklade. M\u00f4\u017eete ho ale vyu\u017ei\u0165 doma, napr\u00edklad v pr\u00edpade, \u017ee sa v\u00e1m nepodar\u00ed zbavi\u0165 k\u0155\u010da in\u00fdm sp\u00f4sobom a nap\u00e4tie vo svale bude na\u010falej pretrv\u00e1va\u0165.&nbsp;<\/p>\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 is-style-default\">Teplo m\u00f4\u017eete aplikova\u0165 nieko\u013ek\u00fdmi sp\u00f4sobmi.&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sk\u00faste<strong> tepl\u00e9 obklady,<\/strong> napr\u00edklad pou\u017eit\u00edm tepl\u00e9ho vlhk\u00e9ho uter\u00e1ku.&nbsp;<\/li>\n\n\n\n<li>Doprajte svalu <strong>tepl\u00fd k\u00fape\u013e, <\/strong>a to napr\u00edklad formou teplej vane \u010di sprchy.&nbsp;<\/li>\n\n\n\n<li>Daj\u00fa sa pou\u017ei\u0165 aj r\u00f4zne <strong>vyhrievacie podlo\u017eky<\/strong> alebo<strong> lampy.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Pred\u00fdchajte to<\/h3>\n\n\n\n<p>Napadlo by v\u00e1s, \u017ee len jednoduchou hrou s dychom sa m\u00f4\u017eete zbavi\u0165 k\u0155\u010dov? Existuje v\u00fdskum, v ktorom sa uk\u00e1zalo, \u017ee pr\u00e1ve zr\u00fdchlen\u00e9 d\u00fdchanie, tzv.<strong> hyperventil\u00e1cia<\/strong>, opakovane pomohlo \u00fa\u010dastn\u00edkom svalov\u00fd k\u0155\u010d prekona\u0165. Nie je ist\u00e9, ako presne r\u00fdchle n\u00e1dychy a v\u00fddychy funguj\u00fa, ale predpoklad\u00e1 sa, \u017ee <strong>kysel\u00e9 prostredie vo svaloch,<\/strong> ktor\u00e9 vznik\u00e1 pri intenz\u00edvnej z\u00e1\u0165a\u017ei, prispieva k vzniku k\u0155\u010dov. Hyperventil\u00e1ciou sa m\u00f4\u017ee t\u00e1to kyslos\u0165 zmierni\u0165. \u00da\u010dastn\u00edkom v spom\u00ednanej \u0161t\u00fadii sa podarilo prekona\u0165 k\u0155\u010d s d\u00fdchan\u00edm r\u00fdchlos\u0165ou <strong>20 \u2013 30 hlbok\u00fdch n\u00e1dychov za min\u00fatu<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg\" alt=\"Vplyv zr\u00fdchlen\u00e9ho d\u00fdchania na svalov\u00e9 k\u0155\u010de\" class=\"wp-image-599628\" title=\"Vplyv zr\u00fdchlen\u00e9ho d\u00fdchania na svalov\u00e9 k\u0155\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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>Svalov\u00e9 k\u0155\u010de s\u00fa <strong>ne\u010dakan\u00e9 <\/strong>a <strong>bolestiv\u00e9 svalov\u00e9 kontrakcie, <\/strong>ktor\u00e9 n\u00e1s dok\u00e1\u017eu poriadne potr\u00e1pi\u0165. Objavuj\u00fa sa aj v pokoji bez zjavnej pr\u00ed\u010diny, ale zdrav\u00fdch \u013eud\u00ed tr\u00e1pia najm\u00e4 v s\u00favislosti s fyzickou aktivitou. Ich pr\u00ed\u010dinou je hlavne<strong> svalov\u00e1 \u00fanava, <\/strong>pr\u00edpadne <strong>dehydrat\u00e1cia <\/strong>a <strong>nerovnov\u00e1ha elektrolytov. <\/strong>D\u00e1 sa im v\u0161ak pred\u00eds\u0165, a to tak, \u017ee <strong>nebudete svaly prep\u00edna\u0165<\/strong> za hranice ich mo\u017enost\u00ed, zameriate sa na <strong>regener\u00e1ciu <\/strong>\u010di <strong>posilnenie <\/strong>svalov n\u00e1chyln\u00fdch na k\u0155\u010de. A ke\u010f u\u017e v\u00e1s nejak\u00fd k\u0155\u010d predsa len postihne, nezab\u00fadajte na zn\u00e1my hor\u010d\u00edk \u010di \u00fa\u010dinn\u00fd stre\u010ding!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyu\u017eijete dne\u0161n\u00fd \u010dl\u00e1nok pri boji s nepr\u00edjemn\u00fdmi svalov\u00fdmi k\u0155\u010dmi? Ak v\u00e1s zaujal a dozvedeli ste sa z neho nie\u010do nov\u00e9, budeme radi, ke\u010f ho budete zdie\u013ea\u0165 so svojimi priate\u013emi a zn\u00e1mymi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cramps-relief\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCramps Relief\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>Tr\u00e1pia v\u00e1s k\u0155\u010de? Ako im pred\u00eds\u0165, ako sa ich zbavi\u0165 \u010di ak\u00fd vplyv m\u00e1 na ne hor\u010d\u00edk, stre\u010ding alebo regener\u00e1cia prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":599465,"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":[7],"tags":[6133,6132,6062,6069,6082],"filter_section":[],"filter_attribute":[13888,13047,13886],"class_list":{"0":"post-599464","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-mineraly","9":"tag-regeneracia","10":"tag-trening","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-wellness","15":"filter_attribute-zdravie-lifestyle","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Svalov\u00e9 k\u0155\u010de: Ako im predch\u00e1dza\u0165 a zbavi\u0165 sa ich? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa zbavi\u0165 k\u0155\u010dov v l\u00fdtkach \u010di inde v tele zauj\u00edma nielen \u0161portovcov. 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