{"id":600073,"date":"2024-07-08T11:09:41","date_gmt":"2024-07-08T09:09:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600073"},"modified":"2024-07-17T11:15:10","modified_gmt":"2024-07-17T09:15:10","slug":"svalove-krece-jak-jim-predchazet-a-zbavit-se-jich","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/","title":{"rendered":"Svalov\u00e9 k\u0159e\u010de: Jak jim p\u0159edch\u00e1zet a zbavit se jich?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Co_jsou_krece\" title=\"Co jsou k\u0159e\u010de?\">Co jsou k\u0159e\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.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Proc_vznikaji_krece\" title=\"Pro\u010d vznikaj\u00ed k\u0159e\u010de?\">Pro\u010d vznikaj\u00ed k\u0159e\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.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Co_muze_prispivat_ke_vzniku_kreci\" title=\"Co m\u016f\u017ee p\u0159isp\u00edvat ke vzniku k\u0159e\u010d\u00ed?\">Co m\u016f\u017ee p\u0159isp\u00edvat ke vzniku k\u0159e\u010d\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Jak_predchazet_vzniku_kreci\" title=\"Jak p\u0159edch\u00e1zet vzniku k\u0159e\u010d\u00ed?\">Jak p\u0159edch\u00e1zet vzniku k\u0159e\u010d\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Jak_se_zbavit_kreci\" title=\"Jak se zbavit k\u0159e\u010d\u00ed?\">Jak se zbavit k\u0159e\u010d\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee v t\u00e9 nejm\u00e9n\u011b o\u010dek\u00e1van\u00e9 chv\u00edli v\u00e1s p\u0159epadne nep\u0159\u00edjemn\u00e1 svalov\u00e1 k\u0159e\u010d? A\u0165 u\u017e k n\u011bmu dojde p\u0159i tr\u00e9ninku nebo doma na gau\u010di, pravd\u011bpodobn\u011b byste v tom moment\u011b ud\u011blali v\u0161e pro to, aby bolest okam\u017eit\u011b zmizela. Nen\u00ed se \u010demu divit, v\u017edy\u0165 k\u0159e\u010de dok\u00e1\u017e\u00ed bolet opravdu intenzivn\u011b a klidn\u011b i d\u00e9le ne\u017e jen p\u00e1r vte\u0159in.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto svalov\u00e9 kontrakce, p\u0159i kter\u00fdch se zd\u00e1, \u017ee si svaly \u017eij\u00ed vlastn\u00edm \u017eivotem, vznikaj\u00ed b\u011b\u017en\u011b i u <strong>zdrav\u00fdch osob<\/strong>. Dok\u00e1\u017e\u00ed potr\u00e1pit zejm\u00e9na <strong>sportovce<\/strong> a <strong>aktivn\u00ed lidi<\/strong>, kte\u0159\u00ed pod\u00e1vaj\u00ed n\u00e1ro\u010dn\u00e9 v\u00fdkony a jejich svaly pracuj\u00ed na pln\u00e9 obr\u00e1tky. Tehdy jako z\u00e1chranu \u010dastokr\u00e1t vol\u00edme d\u00e1vku <strong>ho\u0159\u010d\u00edku<\/strong> nebo <strong>nata\u017een\u00ed zkr\u00e1cen\u00e9ho svalu<\/strong>. Je to tak spr\u00e1vn\u011b? Kter\u00e9 metody n\u00e1m pomohou zbavit se svalov\u00e9ho k\u0159e\u010de a jak jim p\u0159edch\u00e1zet? To si pov\u00edme d\u00e1le 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_jsou_krece\"><\/span>Co jsou k\u0159e\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tu ne\u010dekanou a intenzivn\u00ed bolest ve svalu, kter\u00e1 zas\u00e1hne jako blesk z \u010dist\u00e9ho nebe, u\u017e pravd\u011bpodobn\u011b za\u017eila v\u011bt\u0161ina z v\u00e1s. K\u0159e\u010de jsou <strong>bolestiv\u00e9, nekontrolovateln\u00e9<\/strong> a <strong>n\u00e1hl\u00e9 svalov\u00e9 kontrakce<\/strong>, kter\u00e9 mohou trvat n\u011bkolik <strong>vte\u0159in, minut<\/strong> \u010di dokonce a\u017e <strong>hodin<\/strong>. Bez jak\u00e9hokoli varov\u00e1n\u00ed se takto mohou st\u00e1hnout cel\u00e9 <strong>svalov\u00e9 skupiny, jeden sval<\/strong> nebo tak\u00e9 jen jednotliv\u00e1 <strong>svalov\u00e1 vl\u00e1kna<\/strong>. Svaly se b\u011b\u017en\u011b t\u00edmto zp\u016fsobem chovaj\u00ed i u zdrav\u00fdch lid\u00ed, typicky u t\u011bch fyzicky aktivn\u00edch. Nevyh\u00fdbaj\u00ed se nejen profesion\u00e1ln\u00edm, ale ani rekrea\u010dn\u00edm atlet\u016fm. K\u0159e\u010de se z\u00e1rove\u0148 objevuj\u00ed i v souvislosti s r\u016fzn\u00fdmi onemocn\u011bn\u00edmi. <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\">Jak\u00e9 typy k\u0159e\u010d\u00ed zn\u00e1me?<\/h3>\n\n\n\n<p>I kdy\u017e se to tak nemus\u00ed na prvn\u00ed pohled zd\u00e1t, nejsou k\u0159e\u010de jako k\u0159e\u010de. Rozd\u011blujeme je toti\u017e do <strong>t\u0159\u00ed hlavn\u00edch skupin<\/strong>, p\u0159i\u010dem\u017e p\u0159\u00ed\u010dina m\u016f\u017ee v ka\u017ed\u00e9m p\u0159\u00edpad\u011b le\u017eet v jin\u00e9 \u010d\u00e1sti t\u011bla. Rovn\u011b\u017e se mohou li\u0161it i zp\u016fsoby, jak\u00fdmi si s nimi dok\u00e1\u017eeme poradit.<\/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\u00ed typy k\u0159e\u010d\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u0159e\u010de spojen\u00e9 s pohybovou aktivitou<\/strong> (<em>Exercise-Associated Muscle Cramps \u2013 EAMC<\/em>) vznikaj\u00ed <strong>v pr\u016fb\u011bhu<\/strong> nebo <strong>po v\u00fdkonu<\/strong>. U sportovc\u016f jsou docela b\u011b\u017en\u00e9. Podle v\u00fdzkum\u016f pravideln\u011b tr\u00e1p\u00ed svalov\u00e9 k\u0159e\u010de nap\u0159\u00edklad a\u017e kolem 67 % triatlonist\u016f nebo 18 \u2013 70 % marat\u00f3nc\u016f \u010di cyklist\u016f. I tehdy, kdy\u017e si fotbalist\u00e9 b\u011bhem z\u00e1pasu pom\u00e1haj\u00ed navz\u00e1jem stre\u010dovat svaly na nohou, je c\u00edlem zbavit spoluhr\u00e1\u010de nep\u0159\u00edjemn\u00fdch k\u0159e\u010d\u00ed v l\u00fdtku nebo stehn\u011b, mo\u017en\u00e1 i natahovat drahocenn\u00fd \u010das. P\u0159\u00ed\u010diny t\u011bchto k\u0159e\u010d\u00ed mohou b\u00fdt zpravidla dv\u011b a pov\u00edme si o nich v dal\u0161\u00edch \u0159\u00e1dc\u00edch. <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\u0159e\u010de spojen\u00e9 s onemocn\u011bn\u00edmi<\/strong> mohou b\u00fdt r\u016fzn\u00e9 a jejich p\u0159\u00ed\u010dina se li\u0161\u00ed podle toho, o jak\u00fd zdravotn\u00ed probl\u00e9m se jedn\u00e1. Bolestiv\u00e9 svalov\u00e9 kontrakce vznikaj\u00ed nap\u0159\u00edklad p\u0159i <strong>neuropati\u00edch<\/strong> (poruchy funkce nerv\u016f), <strong>metabolick\u00fdch onemocn\u011bn\u00edch, cirh\u00f3ze, koncov\u00e9m stadiu onemocn\u011bn\u00ed ledvin<\/strong> a pod. Pokud jsou k\u0159e\u010de spojeny s n\u011bjak\u00fdm onemocn\u011bn\u00edm, ur\u010dit\u011b pat\u0159\u00ed do rukou l\u00e9ka\u0159e, kter\u00fd m\u016f\u017ee zjistit jejich p\u0159\u00ed\u010dinu nebo p\u0159edepsat l\u00e9ky na uvoln\u011bn\u00ed svalstva (myorelaxancia). <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\u00ed k\u0159e\u010de<\/strong> vznikaj\u00ed \u010dasto nekontrolovan\u011b b\u011bhem sp\u00e1nku bez zn\u00e1m\u00e9ho d\u016fvodu. B\u011b\u017en\u011b jde nap\u0159\u00edklad o <strong>no\u010dn\u00ed k\u0159e\u010de v nohou<\/strong>, typicky v <strong>l\u00fdtkov\u00e9m svalu<\/strong>. S jejich prevenc\u00ed m\u016f\u017ee pomoci stre\u010dink, mas\u00e1\u017e, dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku \u010di t\u0159eba oby\u010dejn\u00e1 ch\u016fze. Pokud jsou v\u0161ak \u010dast\u00e9 a je obt\u00ed\u017en\u00e9 se jich zbavit, stoj\u00ed za to \u0159e\u0161it je s l\u00e9ka\u0159em. <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\">Dal\u0161\u00ed typy k\u0159e\u010d\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u0159e\u010de v t\u011bhotenstv\u00ed<\/strong> jsou v tomto obdob\u00ed docela \u010dast\u00e9. B\u011b\u017en\u011b jsou zp\u016fsobeny nap\u0159\u00edklad tr\u00e1vic\u00edmi obt\u00ed\u017eemi a nep\u0159edstavuj\u00ed v\u00e1\u017en\u00fd probl\u00e9m. P\u0159esto by \u017eena, kterou tr\u00e1p\u00ed k\u0159e\u010de, m\u011bla tento stav \u0159e\u0161it se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n\n\n\n<li><strong>Menstrua\u010dn\u00ed k\u0159e\u010de<\/strong> se projevuj\u00ed jako nep\u0159\u00edjemn\u00e9 k\u0159e\u010de v b\u0159i\u0161e a tr\u00e1p\u00ed mnoho \u017een b\u011bhem <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/\">premenstrua\u010dn\u00edho syndromu (PMS)<\/a>. Krom\u011b tepl\u00fdch obklad\u016f m\u016f\u017ee jejich intenzitu pomoci sn\u00ed\u017eit u\u017e\u00edv\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/magnezium\">ho\u0159\u010d\u00edku<\/a>.<\/li>\n\n\n\n<li><strong>K\u0159e\u010de v prstech na rukou, v chodidlech<\/strong> a dal\u0161\u00edch \u010d\u00e1stech t\u011bla se \u010dasto objev\u00ed jen tak, bez zjevn\u00e9 p\u0159\u00ed\u010diny. Kdy\u017e v\u00e1s tito ne\u010dekan\u00ed n\u00e1v\u0161t\u011bvn\u00edci p\u0159ekvap\u00ed, mohou pomoci tipy, kter\u00e9 si d\u00e1le pop\u00ed\u0161eme v souvislosti s k\u0159e\u010demi 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=\"Jak\u00e9 k\u0159e\u010de existuj\u00ed?\" class=\"wp-image-599500\" title=\"Jak\u00e9 k\u0159e\u010de existuj\u00ed?\" 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=\"Proc_vznikaji_krece\"><\/span>Pro\u010d vznikaj\u00ed k\u0159e\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e9 k\u0159e\u010de tr\u00e1p\u00ed lidi u\u017e od nepam\u011bti. Lidsk\u00e9 t\u011blo je v\u0161ak tak komplikovan\u00e9, \u017ee p\u0159esto odborn\u00edci ani dnes stoprocentn\u011b nev\u011bd\u00ed, co p\u0159esn\u011b je zp\u016fsobuje. Jak jsme si ji\u017e \u0159ekli p\u0159ed chv\u00edl\u00ed, p\u0159\u00ed\u010dinou n\u011bkter\u00fdch k\u0159e\u010d\u00ed je jin\u00fd <strong>zdravotn\u00ed probl\u00e9m<\/strong>, a tak souvis\u00ed se <strong>zm\u011bnami v t\u011ble b\u011bhem konkr\u00e9tn\u00edho onemocn\u011bn\u00ed<\/strong>. My se v\u0161ak dnes budeme v\u011bnovat hlavn\u011b k\u0159e\u010d\u00edm, kter\u00e9 vznikaj\u00ed ve <strong>spojen\u00ed s fyzickou aktivitou<\/strong>. V jejich p\u0159\u00edpad\u011b v\u011bdci mluv\u00ed o dvou mo\u017en\u00fdch p\u0159\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>Dehydratace a nerovnov\u00e1ha elektrolyt\u016f<\/strong> byly dlouho pova\u017eov\u00e1ny za hlavn\u00ed d\u016fvod, pro\u010d doch\u00e1z\u00ed ke svalov\u00fdm k\u0159e\u010d\u00edm. P\u0159i n\u00e1ro\u010dn\u00e9 aktivit\u011b toti\u017e t\u011blo <strong>pocen\u00edm p\u0159ich\u00e1z\u00ed o vodu<\/strong>, co\u017e zp\u016fsobuje, \u017ee ta zb\u00fdvaj\u00edc\u00ed v organismu se mus\u00ed p\u0159em\u00edstit. Pot\u0159ebuje se toti\u017e rozlo\u017eit tak, aby nahradila ztracen\u00e9 tekutiny a t\u011blo mohlo d\u00e1le fungovat. Na pohyb vody v t\u011ble je ov\u0161em v\u00e1z\u00e1n i <strong>p\u0159esun elektrolyt\u016f<\/strong>. To je velmi d\u016fle\u017eit\u00fd zlom, proto\u017ee pr\u00e1v\u011b <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\">elektrolyty<\/a> (sod\u00edk, <a href=\"https:\/\/gymbeam.cz\/vapnik\">v\u00e1pn\u00edk<\/a>, <a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\">drasl\u00edk<\/a>, <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\">ho\u0159\u010d\u00edk<\/a>, chlorid) pe\u010duj\u00ed o <strong>spolupr\u00e1ci mezi svalov\u00fdmi a nervov\u00fdmi bu\u0148kami<\/strong>, jako\u017e i hladkou komunikaci mezi svalov\u00fdmi bu\u0148kami navz\u00e1jem. Prakticky jde o posl\u00ed\u010dky, kte\u0159\u00ed prob\u00edhaj\u00ed hranice mezi t\u011bmito bu\u0148kami, zaji\u0161\u0165uj\u00ed komunikaci mezi nimi a d\u00edky tomu tak mohou svaly optim\u00e1ln\u011b fungovat. Dehydratace v\u0161ak m\u016f\u017ee zp\u016fsobit, \u017ee se tito posl\u00ed\u010dci rozm\u00edst\u00ed <strong>nerovnom\u011brn\u011b<\/strong>, proto nest\u00edhaj\u00ed svoji pr\u00e1ci a spojen\u00ed mezi bu\u0148kami tak nefunguje spr\u00e1vn\u011b. Je to v podstat\u011b tak, jako kdy\u017e doru\u010dovac\u00ed slu\u017eba nest\u00edh\u00e1 rozv\u00e1\u017eet bal\u00ed\u010dky v\u010das. Tento neoptim\u00e1ln\u00ed pod\u00edl posl\u00ed\u010dk\u016f \u2013 elektrolyt\u016f m\u016f\u017ee v\u00e9st ke k\u0159e\u010d\u00edm. Tuto nerovnov\u00e1hu m\u016f\u017ee je\u0161t\u011b zn\u00e1sobit i fakt, \u017ee pocen\u00edm se nav\u00edc krom\u011b vody z t\u011bla <strong>ztr\u00e1cej\u00ed i 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 chov\u00e1n\u00ed nervosvalov\u00fdch spojen\u00ed<\/strong> je tou p\u0159\u00ed\u010dinou, o kter\u00e9 si dnes v\u011bt\u0161ina odborn\u00edk\u016f mysl\u00ed, \u017ee m\u00e1 <strong>hlavn\u00ed slovo p\u0159i vzniku k\u0159e\u010d\u00ed<\/strong>. Tento pohled \u0159\u00edk\u00e1, \u017ee na za\u010d\u00e1tku stoj\u00ed <strong>svalov\u00e1 \u00fanava<\/strong> zp\u016fsoben\u00e1 <strong>p\u0159\u00edli\u0161nou fyzickou z\u00e1t\u011b\u017e\u00ed<\/strong>. P\u0159et\u00ed\u017een\u00ed sval\u016f m\u016f\u017ee zp\u016fsobit, \u017ee sign\u00e1ly, kter\u00e9 <strong>nervov\u00e9 bu\u0148ky vys\u00edlaj\u00ed do t\u011bch svalov\u00fdch<\/strong>, se <strong>utrhnou ze \u0159et\u011bzu<\/strong> a p\u0159estanou fungovat spr\u00e1vn\u011b, \u010deho\u017e v\u00fdsledkem jsou svalov\u00e9 k\u0159e\u010de. P\u0159edstavte si to v podstat\u011b jako jisk\u0159en\u00ed obrazovky laptopu nebo televizoru chv\u00edli p\u0159edt\u00edm, ne\u017e se porouch\u00e1 a vypne. Samoz\u0159ejm\u011b ka\u017ed\u00fd m\u00e1me sv\u00e9 limity na jin\u00e9 \u00farovni, a tak u n\u011bkoho m\u016f\u017ee nastat svalov\u00e1 \u00fanava a k\u0159e\u010d po odb\u011bhnut\u00e9m maratonu, zat\u00edmco nap\u0159\u00edklad netr\u00e9novan\u00e9mu star\u0161\u00edmu \u010dlov\u011bku m\u016f\u017ee k\u0159e\u010d vyvolat del\u0161\u00ed proch\u00e1zka. <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=\"28763,106249,110920,111571\" ><\/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_muze_prispivat_ke_vzniku_kreci\"><\/span>Co m\u016f\u017ee p\u0159isp\u00edvat ke vzniku k\u0159e\u010d\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud v\u00e1s ob\u010das potr\u00e1p\u00ed svalov\u00e1 k\u0159e\u010d, mo\u017en\u00e1 i sami dok\u00e1\u017eete sd\u011blit, kter\u00e9 situace mohou b\u00fdt jeho <strong>spou\u0161t\u011b\u010dem<\/strong>. \u010castokr\u00e1t jde o <strong>intenzivn\u00ed fyzickou aktivitu<\/strong>, p\u0159i kter\u00e9 t\u00e1hnete energii z t\u011bch nejhlub\u0161\u00edch \u00fatrob va\u0161eho t\u011bla. Rovn\u011b\u017e se v\u00e1m mo\u017en\u00e1 st\u00e1v\u00e1, \u017ee v\u00e1s p\u0159epadne, kdy\u017e <strong>zanedb\u00e1v\u00e1te sp\u00e1nek<\/strong> nebo cvi\u010d\u00edte tehdy, kdy\u017e je venku <strong>teplo<\/strong> jako na Saha\u0159e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Situac\u00ed, kter\u00e9 se poj\u00ed s vy\u0161\u0161\u00edm rizikem k\u0159e\u010d\u00ed, je hned n\u011bkolik. Ka\u017ed\u00e1 z nich n\u00e1s p\u0159itom vrac\u00ed ke dv\u011bma p\u0159\u00ed\u010din\u00e1m, kter\u00e9 jsme si popsali p\u0159ed chv\u00edl\u00ed. A\u0165 u\u017e se jedn\u00e1 o nehostinn\u00e9 klimatick\u00e9 podm\u00ednky nebo probd\u011blou noc, tyto stavy jsou \u010dasto spojeny se svalovou \u00fanavou nebo nedostatkem ho\u0159\u010d\u00edku a nerovnov\u00e1hou elektrolyt\u016f v t\u011ble. Pr\u00e1v\u011b proto mohou b\u00fdt tou rozn\u011btkou, kter\u00e1 vede ke vzniku k\u0159e\u010d\u00ed. O kter\u00fdch situac\u00edch je \u0159e\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. P\u0159etr\u00e9nov\u00e1n\u00ed a \u00fanava sval\u016f<\/h3>\n\n\n\n<p>V\u0161ichni \u0161\u0165astlivci, kte\u0159\u00ed maj\u00ed se svalov\u00fdmi k\u0159e\u010demi zku\u0161enosti, mohou z\u0159ejm\u011b potvrdit, \u017ee tato nep\u0159\u00edjemnost \u010dasto postihuje <strong>vy\u010derpan\u00e9<\/strong> a <strong>p\u0159et\u00ed\u017een\u00e9 svaly<\/strong>. K\u0159e\u010de mohou typicky p\u0159ekvapit po <strong>dlouh\u00e9m<\/strong> a <strong>intenzivn\u00edm v\u00fdkonu<\/strong>, kter\u00fd p\u0159inutil svaly s\u00e1hnout si na dno sv\u00fdch kapacit. \u010castokr\u00e1t se jedn\u00e1 o <strong>vytrvalostn\u00ed aktivity<\/strong>, jako je <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\"><strong>b\u011bh<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\"><strong>cyklistika<\/strong><\/a>, p\u0159\u00edpadn\u011b <strong>t\u00fdmov\u00e9<\/strong> \u010di <strong>raketov\u00e9 sporty<\/strong>, kter\u00e9 tak\u00e9 spol\u00e9haj\u00ed na vytrvalost a rychlost hr\u00e1\u010d\u016f (nap\u0159\u00edklad fotbal, 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>I ve v\u00fdzkumech se ukazuje, \u017ee k\u0159e\u010de typicky tr\u00e1p\u00ed marat\u00f3nce nebo t\u0159eba triatlonisty. P\u0159itom odborn\u00edci mluv\u00ed tak\u00e9 o tom, \u017ee \u010dast\u011bji jsou u t\u011bch, kte\u0159\u00ed pod\u00e1vaj\u00ed <strong>rychlej\u0161\u00ed<\/strong> a <strong>intenzivn\u011bj\u0161\u00ed v\u00fdkony<\/strong>. Nemus\u00edte v\u0161ak b\u00fdt profesion\u00e1ln\u00ed sportovec, aby v\u00e1s dok\u00e1zaly k\u0159e\u010de hezky potr\u00e1pit. Ka\u017ed\u00fd m\u00e1me toti\u017e hranici toho, co je pro n\u00e1s u\u017e p\u0159\u00edli\u0161, n\u011bkde jinde. Rizikov\u00e9 tak mohou b\u00fdt obecn\u011b <strong>del\u0161\u00ed b\u011bhy<\/strong>, n\u00e1ro\u010dn\u00e9 <strong>cyklistick\u00e9 v\u00fdlety<\/strong>, intenzivn\u00ed <strong>kruhov\u00e9 tr\u00e9ninky, HIIT cvi\u010den\u00ed<\/strong> \u010di t\u011b\u017ek\u00fd <strong>fotbalov\u00fd<\/strong> nebo jin\u00fd tr\u00e9nink. Rovn\u011b\u017e v\u0161ak mohou p\u0159ij\u00edt i po dlouh\u00e9 proch\u00e1zce nebo n\u00e1ro\u010dn\u00e9 t\u00fa\u0159e. P\u0159\u00edpadn\u011b se mohou objevit, kdy\u017e z ni\u010deho nic dramaticky zv\u00fd\u0161\u00edte mno\u017estv\u00ed z\u00e1t\u011b\u017ee na \u00farove\u0148, na kterou nejste tr\u00e9novan\u00ed. K\u0159e\u010de b\u011bhem silov\u00e9 aktivity naopak nejsou tak \u010dast\u00e9. B\u011bhem silov\u00e9ho tr\u00e9ninku toti\u017e sval\u016fm d\u00e1v\u00e1me v\u00edce prostoru k odpo\u010dinku a nabr\u00e1n\u00ed s\u00edly pro dal\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=\"Vliv p\u0159etr\u00e9nov\u00e1n\u00ed na vznik k\u0159e\u010d\u00ed\" class=\"wp-image-599516\" title=\"Vliv p\u0159etr\u00e9nov\u00e1n\u00ed na vznik k\u0159e\u010d\u00ed\" 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. Nep\u0159\u00edzniv\u00e9 podm\u00ednky okoln\u00edho prost\u0159ed\u00ed<\/h3>\n\n\n\n<p>Kdy\u017e cvi\u010d\u00edme, a\u0165 u\u017e venku, zav\u0159en\u00ed ve fitku nebo sportovn\u00ed hale, n\u00e1\u0161 v\u00fdkon dok\u00e1\u017ee v\u00fdznamn\u011b ovlivnit <strong>teplota<\/strong>, p\u0159\u00edpadn\u011b <strong>vlhkost vzduchu<\/strong>. A to jsou pr\u00e1v\u011b ty faktory, kter\u00e9 jsou podle odborn\u00edk\u016f d\u016fle\u017eit\u00e9 i v p\u0159\u00edpad\u011b vzniku svalov\u00fdch k\u0159e\u010d\u00ed. Rizikov\u00e9 jsou pr\u00e1v\u011b <strong>vysok\u00e9 teploty<\/strong>, proto\u017ee se ukazuje, \u017ee v <strong>horku jsou k\u0159e\u010de \u010dast\u011bj\u0161\u00ed<\/strong> ne\u017e v chladn\u00e9m obdob\u00ed. I proto byly tyto k\u0159e\u010de, kter\u00e9 souvisej\u00ed s fyzickou aktivitou, kdysi naz\u00fdvan\u00e9 \u201ek\u0159e\u010demi z horka\u201c (<em>heat cramps<\/em>). Dnes se v\u0161ak ji\u017e tento term\u00edn nepou\u017e\u00edv\u00e1, proto\u017ee se s nimi b\u011b\u017en\u011b setk\u00e1v\u00e1me i p\u0159i n\u00edzk\u00fdch teplot\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hork\u00e9 po\u010das\u00ed je pro svaly rizikov\u00e9, proto\u017ee pro n\u011b p\u0159edstavuje <strong>v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e<\/strong>. Kdy\u017e si v l\u00e9t\u011b jdeme zab\u011bhat v dob\u011b, kdy nejv\u00edc pra\u017e\u00ed slunce, d\u00e1v\u00e1me na\u0161emu t\u011blu zabrat. Mus\u00ed vynalo\u017eit mnohem v\u00edce \u00fasil\u00ed a \u00fanava n\u00e1s p\u0159epadne rychleji, ne\u017e kdybychom s b\u011bh\u00e1n\u00edm po\u010dkali do ve\u010dera. I <strong>svaly se vy\u010derpaj\u00ed rychleji<\/strong> a jsou tak <strong>n\u00e1chyln\u011bj\u0161\u00ed ke k\u0159e\u010d\u00edm<\/strong>. Ve vedrech tak\u00e9 hraje roli <strong>nadm\u011brn\u00e9 pocen\u00ed<\/strong> (<strong>ztr\u00e1ta tekutin<\/strong>), \u010d\u00edm\u017e p\u0159ich\u00e1z\u00edme i o <strong>elektrolyty<\/strong>. To m\u016f\u017ee v\u00e9st ke zmi\u0148ovan\u00e9 <strong>dehydrataci<\/strong> a <strong>elektrolytov\u00e9 nerovnov\u00e1ze<\/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=\"Vliv tepla na vznik k\u0159e\u010d\u00ed\" class=\"wp-image-599532\" title=\"Vliv tepla na vznik k\u0159e\u010d\u00ed\" 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. Dehydratace a elektrolytov\u00e1 nerovnov\u00e1ha<\/h3>\n\n\n\n<p>I kdy\u017e si dnes u\u017e odborn\u00edci nemysl\u00ed, \u017ee dehydratace je hlavn\u00ed p\u0159\u00ed\u010dinou vzniku svalov\u00fdch k\u0159e\u010d\u00ed, m\u016f\u017ee se na nich <strong>pod\u00edlet<\/strong>. Ne nadarmo se nad\u00e1le doporu\u010duje <strong>poctiv\u011b p\u00edt<\/strong> a <strong>dopl\u0148ovat <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\">elektrolyty<\/a><\/strong> formou sportovn\u00edch n\u00e1poj\u016f, a to zejm\u00e9na kdy\u017e pod\u00e1v\u00e1me dlouh\u00e9 a vy\u010derp\u00e1vaj\u00edc\u00ed sportovn\u00ed v\u00fdkony.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dehydratace je stav, kter\u00e9mu bychom se m\u011bli sna\u017eit za ka\u017edou cenu <strong>vyhnout<\/strong> nejen kv\u016fli sval\u016fm, ale tak\u00e9 z pohledu <strong>celkov\u00e9ho zdrav\u00ed<\/strong>. To, \u017ee je pro n\u00e1s nebezpe\u010dn\u00e1, m\u016f\u017eeme vid\u011bt i na sportovc\u00edch, kte\u0159\u00ed kv\u016fli n\u00ed po nekone\u010dn\u00fdch a n\u00e1ro\u010dn\u00fdch v\u00fdkonech zkolabovali. Mo\u017en\u00e1 v\u00e1m n\u011bco \u0159\u00edk\u00e1 jm\u00e9no americk\u00e9 triatlonistky <strong>Julie Moss<\/strong>, kter\u00e9 v roce 1982 do\u0161ly s\u00edly t\u0159i kilometry p\u0159ed ukon\u010den\u00edm z\u00e1vodu Ironman a do c\u00edlov\u00e9 rovinky se d\u00edky sv\u00e9mu odhodl\u00e1n\u00ed doslova <strong>doplazila<\/strong>. Pr\u00e1v\u011b zde hr\u00e1la mimo jin\u00e9 roli i dehydratace. <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 dehydratac\u00ed p\u0159i v\u00fdkonu se \u010dasto poj\u00ed i <strong>hyponatr\u00e9mie<\/strong>, tedy n\u00edzk\u00e1 hladina sod\u00edku. K n\u00ed doch\u00e1z\u00ed typicky tehdy, kdy\u017e se nadm\u011brn\u011b a dlouho pot\u00edme, ale tekutiny dopl\u0148ujeme jen ve form\u011b <strong>\u010dist\u00e9 vody<\/strong>. Tento stav elektrolytov\u00e9 nerovnov\u00e1hy spolu s dehydratac\u00ed mohou v\u00e9st k celkov\u00e9mu vy\u010derp\u00e1n\u00ed organismu, kter\u00e9 je \u017eivnou p\u016fdou pro poru\u0161enou \u010dinnost sval\u016f, v\u010detn\u011b svalov\u00fdch k\u0159e\u010d\u00ed. V extr\u00e9mn\u00edch p\u0159\u00edpadech m\u016f\u017ee hyponatr\u00e9mie skon\u010dit a\u017e kolapsem. <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=\"28763,106249,110920,111571\" ><\/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 predispozice<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 to zn\u00ed p\u0159ekvapiv\u011b, ale genetika hraje roli dokonce i v p\u0159\u00edpad\u011b vzniku k\u0159e\u010d\u00ed. Studie, kter\u00e9 se tomuto t\u00e9matu v\u011bnovaly, zjistily, \u017ee atleti trp\u00edc\u00ed k\u0159e\u010demi maj\u00ed v rodin\u011b tento probl\u00e9m \u010dast\u011bji ne\u017e ti, kter\u00e9 bolestiv\u00e9 stahov\u00e1n\u00ed sval\u016f netr\u00e1p\u00ed. V\u011bdci dokonce zjistili, \u017ee n\u00e1chylnost ke k\u0159e\u010d\u00edm m\u016f\u017ee b\u00fdt <strong>viditeln\u00e1 i v genetick\u00e9 v\u00fdbav\u011b<\/strong>, a to konkr\u00e9tn\u011b v genech, kter\u00e9 k\u00f3duj\u00ed \u010dinnost kolagenov\u00fdch a svalov\u00fdch vl\u00e1ken. Zd\u00e1 se tedy, \u017ee k\u0159e\u010de mohou b\u00fdt \u010d\u00e1ste\u010dn\u011b d\u011bdi\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=\"Jak_predchazet_vzniku_kreci\"><\/span>Jak p\u0159edch\u00e1zet vzniku k\u0159e\u010d\u00ed?<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. Vyhn\u011bte se p\u0159etr\u00e9nov\u00e1n\u00ed<\/h3>\n\n\n\n<p>N\u011bkdy je opravdu obt\u00ed\u017en\u00e9 naj\u00edt ve cvi\u010den\u00ed a tr\u00e9ninc\u00edch <strong>rovnov\u00e1hu<\/strong>, kter\u00e1 se postar\u00e1 o to, aby na\u0161e obl\u00edben\u00e1 pohybov\u00e1 aktivita nem\u011bla <strong>\u017e\u00e1dn\u00e9 negativn\u00ed dopady<\/strong> na na\u0161e zdrav\u00ed. Mysl n\u00e1s toti\u017e \u010dasto p\u0159esv\u011bd\u010duje, \u017ee \u010dast\u011bj\u0161\u00ed a intenzivn\u011bj\u0161\u00ed tr\u00e9ninky vedou k lep\u0161\u00edm v\u00fdkon\u016fm. To ov\u0161em v\u011bt\u0161inu \u010dasu neplat\u00ed a t\u011blo n\u00e1m to m\u016f\u017ee vr\u00e1tit, klidn\u011b nap\u0159\u00edklad \u010dast\u00fdmi svalov\u00fdmi k\u0159e\u010demi. Jak se tedy vyhnout p\u0159et\u00ed\u017een\u00ed, kdy\u017e se v\u011bnujeme nap\u0159\u00edklad b\u011bhu \u010di jin\u00fdm dlouhotrvaj\u00edc\u00edm a intenzivn\u00edm 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\u00e1kladem je spr\u00e1vn\u011b nastaven\u00fd <strong>tr\u00e9ninkov\u00fd pl\u00e1n<\/strong>. Pokud si neum\u00edte poradit sami, obra\u0165te se na tren\u00e9ra, kter\u00fd ten spr\u00e1vn\u00fd postup vymysl\u00ed spole\u010dn\u011b s v\u00e1mi.<\/li>\n\n\n\n<li>Z\u00e1t\u011b\u017e a n\u00e1ro\u010dnost zvy\u0161ujte <strong>postupn\u00fdm tr\u00e9ninkem<\/strong>. P\u0159irovnejte si to nap\u0159\u00edklad k <strong>\u0159\u00edzen\u00ed<\/strong>. Kdy\u017e se teprve seznamujeme s autem, n\u011bkolikahodinov\u00e1 j\u00edzda n\u00e1s po\u0159\u00e1dn\u011b vy\u010derp\u00e1. Jak v\u0161ak postupn\u011b z\u00edsk\u00e1v\u00e1me zku\u0161enosti, m\u016f\u017eeme bez jak\u00fdchkoli nep\u0159\u00edjemn\u00fdch dopad\u016f zvl\u00e1dnout del\u0161\u00ed a del\u0161\u00ed trasy. Podobn\u00fd princip plat\u00ed i p\u0159i sportu.<\/li>\n\n\n\n<li>Rad\u011bji si promyslete <strong>n\u00e1ro\u010dn\u00e9 n\u00e1razov\u00e9 aktivity<\/strong>, na kter\u00e9 nen\u00ed va\u0161e t\u011blo p\u0159ipraveno. P\u016flmaraton bude pravd\u011bpodobn\u011b za hranou, pokud nejdel\u0161\u00ed trasa, kterou jste dosud odjeli, je osm kilometr\u016f, a nav\u00edc si chod\u00edte zab\u011bhat jen ob\u010das.<\/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=\"Jak se vyhnout k\u0159e\u010d\u00edm z p\u0159et\u00ed\u017een\u00ed\" class=\"wp-image-599548\" title=\"Jak se vyhnout k\u0159e\u010d\u00edm z p\u0159et\u00ed\u017een\u00ed\" 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\u017eujte pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem tekutin a elektrolyt\u016f je jedn\u00edm ze z\u00e1kladn\u00edch pil\u00ed\u0159\u016f \u00fasp\u011bchu p\u0159i sportu. Proto nezapom\u00ednejte p\u00edt <strong>p\u0159ed, b\u011bhem<\/strong> i <strong>po v\u00fdkonu<\/strong>. Abyste p\u0159ede\u0161li dehydrataci i svalov\u00fdm k\u0159e\u010d\u00edm, denn\u011b byste m\u011bli vyp\u00edt 30 \u2013 45 ml tekutin\/kg t\u011blesn\u00e9 hmotnosti. Konkr\u00e9tn\u00ed mno\u017estv\u00ed se p\u0159itom odv\u00edj\u00ed od <strong>typu sportovn\u00ed aktivity<\/strong>, jej\u00ed <strong>intenzity, trv\u00e1n\u00ed<\/strong> a aktu\u00e1ln\u00edch <strong>klimatick\u00fdch podm\u00ednek<\/strong>. Pokud intenzivn\u011b sportujete, spolu s tekutinami nevynechejte ani <strong>esenci\u00e1ln\u00ed miner\u00e1ln\u00ed l\u00e1tky<\/strong>, konkr\u00e9tn\u011b zmi\u0148ovan\u00e9 <strong>elektrolyty<\/strong>, a to nap\u0159\u00edklad v podob\u011b iontov\u00fdch n\u00e1poj\u016f. Sn\u00e1ze tak p\u0159edejdete elektrolytov\u00e9 nerovnov\u00e1ze.<\/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. Dopl\u0148ujte elektrolyty<\/h3>\n\n\n\n<p>Zejm\u00e9na v\u011bnujete-li se <strong>vytrvalostn\u00edm<\/strong> \u010di <strong>intenzivn\u00edm sport\u016fm<\/strong>, p\u0159i kter\u00fdch mus\u00edte pod\u00e1vat dlouhotrvaj\u00edc\u00ed v\u00fdkony, nesta\u010d\u00ed p\u00edt pouze vodu, ale je t\u0159eba t\u011blu dodat i <strong>chlorid, sod\u00edk, ho\u0159\u010d\u00edk, drasl\u00edk, v\u00e1pn\u00edk<\/strong> a dal\u0161\u00ed mikro\u017eiviny. Kdy\u017e je t\u011blu dop\u0159ejete p\u0159ed v\u00fdkonem a z\u00e1rove\u0148 je postupn\u011b dopl\u0148ujete i v jeho pr\u016fb\u011bhu, m\u016f\u017eete p\u0159edej\u00edt <strong>elektrolytov\u00e9 nerovnov\u00e1ze<\/strong> a tak\u00e9 tak sn\u00ed\u017eit \u0161anci vzniku k\u0159e\u010d\u00ed.<\/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\">Jak doplnit elektrolyty?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u016f\u017eete s\u00e1hnout po <a href=\"https:\/\/gymbeam.cz\/iontove-napoje\">iontov\u00fdch n\u00e1poj\u00edch<\/a> s obsahem <strong>elektrolyt\u016f, vitam\u00edn\u016f<\/strong> a <strong>jednoduch\u00fdch sacharid\u016f<\/strong>. Ty poskytuj\u00ed okam\u017eitou energii pro svaly, a tak oddaluj\u00ed jejich \u00fanavu. Svalov\u00e1 \u00fanava je p\u0159itom, jak ji\u017e v\u00edte, podstatn\u00fdm rizikem p\u0159i vzniku k\u0159e\u010d\u00ed.<\/li>\n\n\n\n<li>Kdy\u017e n\u00e1m jde zejm\u00e9na o dopln\u011bn\u00ed <strong>elektrolyt\u016f<\/strong>, hod\u00ed se <strong>hypotonick\u00e9 iontov\u00e9 n\u00e1poje<\/strong> s ni\u017e\u0161\u00edm pod\u00edlem sacharid\u016f.<\/li>\n\n\n\n<li>K dod\u00e1n\u00ed <strong>elektrolyt\u016f<\/strong> i <strong>sacharid\u016f<\/strong> b\u011bhem v\u00fdkonu jsou skv\u011bl\u00e9 <strong>izotonick\u00e9 n\u00e1poje<\/strong>. M\u016f\u017eete vyu\u017e\u00edt t\u011bch s komplexn\u00edm slo\u017een\u00edm, jako m\u00e1 nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/sportovni-napoj-fueride-gymbeam.html\">FueRide<\/a>.<\/li>\n\n\n\n<li>Vyplat\u00ed se suplementovat i samotn\u00e9 <strong>magnesium<\/strong>. Ho\u0159\u010d\u00edk se toti\u017e pod\u00edl\u00ed na <strong>norm\u00e1ln\u00ed \u010dinnosti sval\u016f<\/strong> a <strong>nervov\u00e9 soustavy<\/strong>. B\u011bhem svalov\u00e9 kontrakce je to pr\u00e1v\u011b on, kdo m\u00e1 na starosti f\u00e1zi <strong>uvoln\u011bn\u00ed svalu<\/strong>. Proto pokud v\u00e1s \u010dasto tr\u00e1p\u00ed k\u0159e\u010de, krom\u011b zn\u00e1m\u00e9ho p\u0159\u00edpravku Magnosolv m\u016f\u017eete u\u017e\u00edvat ho\u0159\u010d\u00edk ve form\u011b <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\">kapsl\u00ed<\/a> nebo t\u0159eba <a href=\"https:\/\/gymbeam.cz\/magnesium-chelate-b6-gymbeam.html\">\u0161umiv\u00fdch tablet<\/a>. <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>Ve vod\u011b si m\u016f\u017eete rozpustit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/hydrate-tabs-gymbeam.html\">\u0161umiv\u00e9 tablety<\/a>, p\u0159\u00edpadn\u011b na\u0161e <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\">elektrolyty TABS<\/a>.<\/li>\n\n\n\n<li>Nem\u016f\u017eeme zapomenout ani na <strong>sod\u00edk<\/strong>, jeho\u017e nedostatek se nej\u010dast\u011bji spojuje se svalov\u00fdmi k\u0159e\u010demi. Ten najdete v n\u011bkter\u00fdch iontov\u00fdch n\u00e1poj\u00edch, ale naprosto nejjednodu\u0161\u0161\u00ed je d\u00e1t si ho ve form\u011b <a href=\"https:\/\/gymbeam.cz\/ruzova-himalajska-sul-jemna-gymbeam.html\">soli<\/a>. Je to toti\u017e jedna z miner\u00e1ln\u00edch l\u00e1tek, kter\u00e1 tvo\u0159\u00ed oby\u010dejnou <strong>kuchy\u0148skou s\u016fl<\/strong>. Kdy\u017e v\u00e1s \u010dek\u00e1 n\u00e1ro\u010dn\u00fd sportovn\u00ed v\u00fdkon, m\u016f\u017eete si dop\u0159edu p\u0159ipravit n\u00e1poj se \u0161petkou soli, aby v\u00e1m pomohl s p\u0159\u00edpadn\u00fdmi k\u0159e\u010demi.<\/li>\n\n\n\n<li>Na spr\u00e1vn\u00e9 funkci sval\u016f se pod\u00edl\u00ed i <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\">vitam\u00edn D<\/a>. Proto je dobr\u00fd n\u00e1pad zajistit si jeho optim\u00e1ln\u00ed hladinu v t\u011ble nejen ob\u010dasn\u00fdm pobytem na slunci, ale tak\u00e9 u\u017e\u00edv\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/vitamin-d\">suplement\u016f<\/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>Pokud v\u00e1s zaj\u00edm\u00e1, jak si vybrat ten spr\u00e1vn\u00fd iontov\u00fd n\u00e1poj, nenechte si uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sportovni-napoje-kdy-pit-iontovy-napoj-a-pri-kterych-aktivitach-staci-voda\/\"><strong>Sportovn\u00ed n\u00e1poje: Kdy p\u00edt iontov\u00fd n\u00e1poj a p\u0159i kter\u00fdch aktivit\u00e1ch sta\u010d\u00ed voda?<\/strong><\/a><\/li>\n\n\n\n<li>Jak je to s \u00fa\u010dinky ho\u0159\u010d\u00edku v\u00e1m zase prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\"><strong>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?<\/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=\"Vliv elektrolyt\u016f na prevenci k\u0159e\u010d\u00ed\" class=\"wp-image-599564\" title=\"Vliv elektrolyt\u016f na prevenci k\u0159e\u010d\u00ed\" 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 se p\u0159ed tr\u00e9ninkem<\/h3>\n\n\n\n<p>Ur\u010dit\u011b m\u00e1te sami vyzkou\u0161eno, \u017ee maxim\u00e1ln\u00ed v\u00fdkony se v\u00e1m sn\u00e1ze pod\u00e1vaj\u00ed tehdy, kdy\u017e svaly nejprve <strong>rozh\u00fdbete<\/strong> a <strong>zah\u0159ejete<\/strong>. Nejen\u017ee m\u016f\u017ee kr\u00e1tk\u00fd warm-up pomoci <strong>zlep\u0161it sportovn\u00ed v\u00fdsledky<\/strong>, ale z\u00e1rove\u0148 se ukazuje, \u017ee d\u00edky n\u011bmu je svalstvo <strong>odoln\u011bj\u0161\u00ed v\u016f\u010di p\u0159et\u00ed\u017een\u00ed<\/strong> a <strong>zran\u011bn\u00edm<\/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 se hod\u00ed rozh\u00fdbat svaly pomoc\u00ed <strong>dynamick\u00e9ho stre\u010dinku<\/strong> \u010di <strong>kloubn\u00ed mobilizace<\/strong>. Jedn\u00e1 se tak o velmi jednoduch\u00fd zp\u016fsob, jak sn\u00ed\u017eit \u0161anci, \u017ee v\u00e1s b\u011bhem tr\u00e9ninku p\u0159epadne nep\u0159\u00edjemn\u00e1 svalov\u00e1 k\u0159e\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 silov\u011b<\/h3>\n\n\n\n<p>Nejen tak pro nic za nic se \u0159\u00edk\u00e1, \u017ee a\u0165 u\u017e se atlet v\u011bnuje jak\u00e9mukoli sportu, jeho tr\u00e9nink by m\u011bl ide\u00e1ln\u011b obsahovat <strong>silov\u00e9<\/strong> i <strong>vytrvalostn\u00ed prvky<\/strong>. Jen tak zajist\u00ed, \u017ee jeho t\u011blo bude v\u0161estrann\u011b p\u0159ipraveno na v\u0161emo\u017en\u00e9 n\u00e1strahy sportovn\u00ed z\u00e1t\u011b\u017ee. Svalov\u00e9 k\u0159e\u010de jsou toho skv\u011bl\u00fdm p\u0159\u00edkladem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jsme si \u0159ekli ji\u017e na za\u010d\u00e1tku, k\u0159e\u010de ohro\u017euj\u00ed zejm\u00e9na sportovce, kte\u0159\u00ed se v\u011bnuj\u00ed <strong>vytrvalostn\u00edm<\/strong>, p\u0159\u00edpadn\u011b del\u0161\u00edm a velmi <strong>intenzivn\u00edm aktivit\u00e1m<\/strong>. Silov\u00e9 cvi\u010den\u00ed m\u00e1 na rozd\u00edl od nich p\u0159est\u00e1vky a n\u00edzkou intenzitu, a tak p\u0159i n\u011bm nehroz\u00ed tak \u010dast\u00fd vznik k\u0159e\u010d\u00ed. Naopak <strong>posilov\u00e1n\u00ed sval\u016f n\u00e1chyln\u00fdch na k\u0159e\u010de jim m\u016f\u017ee pomoci p\u0159edch\u00e1zet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je-li proto va\u0161\u00ed hlavn\u00ed aktivitou b\u011bh, cyklistika, <a href=\"https:\/\/gymbeam.cz\/plavani\">plav\u00e1n\u00ed<\/a>, fotbal \u010di jin\u00fd sport, kter\u00fd spol\u00e9h\u00e1 zejm\u00e9na na vytrvalost a rychlost, ud\u011bl\u00e1te dob\u0159e, kdy\u017e do sv\u00fdch tr\u00e9nink\u016f za\u0159ad\u00edte i ten silov\u00fd. M\u016f\u017ee klidn\u011b sta\u010dit zaj\u00edt si <strong>jednou t\u00fddn\u011b do fitka<\/strong> nebo si svaly zpevnit pomoc\u00ed <strong>dom\u00e1c\u00edho cvi\u010den\u00ed<\/strong>.<strong> <\/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=\"Vliv silov\u00e9ho tr\u00e9ninku na prevenci k\u0159e\u010d\u00ed\" class=\"wp-image-599596\" title=\"Vliv silov\u00e9ho tr\u00e9ninku na prevenci k\u0159e\u010d\u00ed\" 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\u00e9ninku<\/h3>\n\n\n\n<p>Opakov\u00e1n\u00ed je matka moudrosti, a tak si znovu p\u0159ipomeneme, \u017ee svalov\u00e9 k\u0159e\u010de n\u00e1m hroz\u00ed zejm\u00e9na tehdy, kdy\u017e jsou svaly <strong>unaven\u00e9<\/strong> a <strong>p\u0159et\u00ed\u017een\u00e9<\/strong>. A ka\u017ed\u00fd profesion\u00e1ln\u00ed a z\u0159ejm\u011b i rekrea\u010dn\u00ed sportovec velmi dob\u0159e v\u00ed, \u017ee se tomu vyhneme zejm\u00e9na pomoc\u00ed <strong>kvalitn\u00ed regenerace<\/strong>. Samoz\u0159ejm\u011b jedna v\u011bc je v\u011bd\u011bt a druh\u00e1 se touto znalost\u00ed i opravdu \u0159\u00eddit. Chceme-li v\u0161ak <strong>p\u0159edch\u00e1zet svalov\u00fdm k\u0159e\u010d\u00edm<\/strong> a p\u0159itom se vyh\u00fdbat zran\u011bn\u00edm \u010di dlouhodob\u011b pod\u00e1vat dobr\u00e9 v\u00fdkony, ur\u010dit\u011b bychom ji nem\u011bli zanedb\u00e1vat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladem spr\u00e1vn\u00e9ho regenera\u010dn\u00edho programu je <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\">sp\u00e1nek<\/a><\/strong>, <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\"><strong>spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek<\/strong><\/a> vhodn\u00fd pro sportovce a <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\"><strong>pitn\u00fd re\u017eim<\/strong><\/a>. Ke spr\u00e1vn\u00e9mu zotaven\u00ed sval\u016f v\u0161ak p\u0159isp\u00edv\u00e1 nap\u0159\u00edklad i <strong>aktivn\u00ed odpo\u010dinek<\/strong> a tak\u00e9 si m\u016f\u017eete zavolat na pomoc regenera\u010dn\u00ed techniky, jako je <strong>mas\u00e1\u017e<\/strong>, <a href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\">saunov\u00e1n\u00ed<\/a> nebo <strong>kryoterapie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s t\u00e9ma regenerace po tr\u00e9ninku zaj\u00edm\u00e1 a chcete v\u011bd\u011bt, jak v\u00e1m mohou pomoci v\u0161echny zm\u00edn\u011bn\u00e9 a dal\u0161\u00ed metody, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\"><strong>10 tip\u016f, jak nejl\u00e9pe zregenerovat t\u011blo po tr\u00e9ninku<\/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=\"Jak_se_zbavit_kreci\"><\/span>Jak se zbavit k\u0159e\u010d\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se budete sna\u017eit d\u011blat v\u0161echno pro to, abyste svalov\u00e9 k\u0159e\u010di p\u0159ede\u0161li, m\u016f\u017ee se st\u00e1t, \u017ee v\u00e1s p\u0159ece jen tento bolestiv\u00fd n\u00e1v\u0161t\u011bvn\u00edk p\u0159ekvap\u00ed. Jak se zachovat, kdy\u017e u\u017e svaly zachv\u00e1tila k\u0159e\u010d a chcete se j\u00ed co nejd\u0159\u00edve zbavit?<\/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. Dop\u0159ejte si odpo\u010dinek<\/h3>\n\n\n\n<p>Z\u00e1chrannou akc\u00ed \u010d\u00edslo jedna je ur\u010dit\u011b <strong>p\u0159estat s aktivitou, kterou pr\u00e1v\u011b d\u011bl\u00e1te<\/strong>. Nesna\u017ete se p\u0159ekonat k\u0159e\u010d v l\u00fdtku, kter\u00e1 v\u00e1s zastihne p\u0159i b\u011bh\u00e1n\u00ed t\u00edm, \u017ee se ji pokus\u00edte jednodu\u0161e rozb\u011bhat. Snadno se tak toti\u017e m\u016f\u017ee st\u00e1t, \u017ee sval na posti\u017een\u00e9m m\u00edst\u011b <strong>po\u0161kod\u00edte<\/strong> a <strong>ubl\u00ed\u017e\u00edte si<\/strong>. Nam\u00edsto toho dejte prostor svalov\u00fdm vl\u00e1kn\u016fm <strong>obnovit svou funkci<\/strong>, a to tak, \u017ee zm\u00edrn\u00edte intenzitu aktivity. P\u0159i b\u011bhu m\u016f\u017eete p\u0159ej\u00edt do ch\u016fze, p\u0159\u00edpadn\u011b m\u016f\u017eete s\u00e1hnout po n\u00e1sleduj\u00edc\u00edch metod\u00e1ch prvn\u00ed 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 posti\u017een\u00fd sval<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e v\u00e1s k\u0159e\u010d zastihne, natahov\u00e1n\u00ed posti\u017een\u00e9ho m\u00edsta je pravd\u011bpodobn\u011b to posledn\u00ed, na co m\u00e1te chu\u0165. Pokud to ov\u0161em vynech\u00e1te, ud\u011bl\u00e1te z\u0159ejm\u011b chybu, proto\u017ee pr\u00e1v\u011b stre\u010dink se ukazuje b\u00fdt tou <strong>nej\u00fa\u010dinn\u011bj\u0161\u00ed metodou<\/strong>, kter\u00e1 v\u00e1m m\u016f\u017ee pomoci uvolnit sta\u017een\u00fd sval co nejrychleji.<\/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\u010dink<\/strong>, tedy ten, p\u0159i kter\u00e9m natahujete sval a\u017e do krajn\u00ed polohy po dobu n\u011bkolika vte\u0159in, toti\u017e pom\u00e1h\u00e1 znovu <strong>nastolit rovnov\u00e1hu<\/strong> v sign\u00e1lech mezi nervov\u00fdmi a svalov\u00fdmi bu\u0148kami. Z\u00e1rove\u0148 t\u00edm od sebe doslova sv\u00e9pomoc\u00ed odd\u011blujete svalov\u00e1 vl\u00e1kna, kter\u00e1 se p\u0159i k\u0159e\u010di scvrkla a zkr\u00e1tila. Samoz\u0159ejm\u011b i tento zp\u016fsob m\u00e1 <strong>sv\u00e9 limity<\/strong> a je-li stre\u010dov\u00e1n\u00ed posti\u017een\u00e9ho m\u00edsta p\u0159\u00edli\u0161 <strong>bolestiv\u00e9<\/strong> a <strong>nep\u0159in\u00e1\u0161\u00ed \u00falevu, nepokra\u010dujte v n\u011bm<\/strong>, abyste 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=\"Vliv stre\u010dinku na svalov\u00e9 k\u0159e\u010de\" class=\"wp-image-599612\" title=\"Vliv stre\u010dinku na svalov\u00e9 k\u0159e\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 posti\u017een\u00e9 m\u00edsto<\/h3>\n\n\n\n<p>Kdy\u017e v\u00e1s p\u0159epadne svalov\u00e1 k\u0159e\u010d, dok\u00e1\u017ee v\u00e1m pomoci mas\u00e1\u017e posti\u017een\u00e9ho m\u00edsta. Ta m\u016f\u017ee zlep\u0161it <strong>pr\u016ftok krve<\/strong> v mas\u00edrovan\u00e9 oblasti nebo <strong>uvolnit svalov\u00e9 nap\u011bt\u00ed<\/strong>. Na mas\u00e1\u017e v\u00e1m posta\u010d\u00ed va\u0161e prsty, ale pokud jste zrovna ve fitku nebo hale a m\u00e1te po ruce mas\u00e1\u017en\u00ed pom\u016fcky, mohou se v\u00e1m hodit. Sval dok\u00e1\u017eete rozmas\u00edrovat nap\u0159\u00edklad pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/flow-foam-roller-gymbeam.html\">foam rolleru<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/masazni-micek-flexball-orange-gymbeam.html\">mas\u00e1\u017en\u00edho m\u00ed\u010dku<\/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. Dejte si suplement s elektrolyty<\/h3>\n\n\n\n<p>Ji\u017e n\u011bkolikr\u00e1t jsme si popsali, jak d\u016fle\u017eit\u00e9 jsou elektrolyty p\u0159i svalov\u00e9 pr\u00e1ci. Proto pokud svalov\u00e1 k\u0159e\u010d vznikla z <strong>nedostatku elektrolyt\u016f<\/strong>, m\u016f\u017ee pomoci doplnit je ve form\u011b <strong>suplement\u016f<\/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\">Jak\u00e9 suplementy si vybrat?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hod\u00ed se m\u00edt po ruce <strong>izotonick\u00fd iontov\u00fd n\u00e1poj<\/strong>, kter\u00fd obsahuje v\u0161echny d\u016fle\u017eit\u00e9 elektrolyty, jako je nap\u0159\u00edklad sod\u00edk, ho\u0159\u010d\u00edk nebo v\u00e1pn\u00edk. Miner\u00e1ln\u00ed l\u00e1tky se z tohoto typu sportovn\u00edho n\u00e1poje <strong>vst\u0159eb\u00e1vaj\u00ed nejl\u00e9pe<\/strong> a <strong>nejrychleji<\/strong>.<\/li>\n\n\n\n<li>P\u0159i k\u0159e\u010di m\u016f\u017ee pomoci i okam\u017eit\u00e9 dod\u00e1n\u00ed <strong>ho\u0159\u010d\u00edku<\/strong>. P\u0159i dlouh\u00e9m b\u011bhu \u010di j\u00edzd\u011b na kole se vyplat\u00ed m\u00edt u sebe nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/magnesium-shot-gymbeam.html\">Magnesium Shot<\/a>, kter\u00fd jej obsahuje ve vysok\u00e9m a koncentrovan\u00e9m mno\u017estv\u00ed. M\u016f\u017ee tak pomoci s uvoln\u011bn\u00edm sta\u017een\u00e9ho svalu.<\/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. Nechte na sval p\u016fsobit s\u00edlu tepla<\/h3>\n\n\n\n<p>Teplo m\u016f\u017ee pomoci <strong>uvolnit svaly<\/strong> a <strong>zlep\u0161it pr\u016ftok krve<\/strong> v posti\u017een\u00e9 oblasti. Pokud v\u00e1s p\u0159ekvap\u00ed k\u0159e\u010d n\u011bkde uprost\u0159ed lesa, pravd\u011bpodobn\u011b nes\u00e1hnete po tepl\u00e9m obkladu. M\u016f\u017eete jej ale vyu\u017e\u00edt doma, nap\u0159\u00edklad v p\u0159\u00edpad\u011b, \u017ee se v\u00e1m nepoda\u0159\u00ed zbavit k\u0159e\u010de jin\u00fdm zp\u016fsobem a nap\u011bt\u00ed ve svalu bude nad\u00e1le p\u0159etrv\u00e1vat.<\/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\u016f\u017eete aplikovat n\u011bkolika zp\u016fsoby.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zkuste <strong>tepl\u00e9 obklady<\/strong>, nap\u0159\u00edklad pou\u017eit\u00edm tepl\u00e9ho vlhk\u00e9ho ru\u010dn\u00edku.<\/li>\n\n\n\n<li>Dop\u0159ejte svalu <strong>teplou koupel<\/strong>, a to nap\u0159\u00edklad formou tepl\u00e9 vany \u010di sprchy.<\/li>\n\n\n\n<li>Lze pou\u017e\u00edt i r\u016fzn\u00e9 <strong>vyh\u0159\u00edvac\u00ed podlo\u017eky<\/strong> nebo <strong>lampy<\/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. Prod\u00fdchejte to<\/h3>\n\n\n\n<p>Napadlo by v\u00e1s, \u017ee jen jednoduchou hrou s dechem se m\u016f\u017eete zbavit k\u0159e\u010d\u00ed? Existuje v\u00fdzkum, ve kter\u00e9m se uk\u00e1zalo, \u017ee pr\u00e1v\u011b zrychlen\u00e9 d\u00fdch\u00e1n\u00ed, tzv. <strong>hyperventilace<\/strong>, opakovan\u011b pomohlo \u00fa\u010dastn\u00edk\u016fm svalovou k\u0159e\u010d p\u0159ekonat. Nen\u00ed jist\u00e9, jak p\u0159esn\u011b rychl\u00e9 n\u00e1dechy a v\u00fddechy funguj\u00ed, ale p\u0159edpokl\u00e1d\u00e1 se, \u017ee <strong>kysel\u00e9 prost\u0159ed\u00ed ve svalech<\/strong>, kter\u00e9 vznik\u00e1 p\u0159i intenzivn\u00ed z\u00e1t\u011b\u017ei, p\u0159isp\u00edv\u00e1 ke vzniku k\u0159e\u010d\u00ed. Hyperventilac\u00ed se m\u016f\u017ee tato kyselost zm\u00edrnit. \u00da\u010dastn\u00edk\u016fm ve zmi\u0148ovan\u00e9 studii se poda\u0159ilo p\u0159ekonat k\u0159e\u010d s d\u00fdch\u00e1n\u00edm rychlost\u00ed <strong>20 \u2013 30 hlubok\u00fdch n\u00e1dech\u016f za minutu<\/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=\"Vliv zrychlen\u00e9ho d\u00fdch\u00e1n\u00ed na svalov\u00e9 k\u0159e\u010de\" class=\"wp-image-599628\" title=\"Vliv zrychlen\u00e9ho d\u00fdch\u00e1n\u00ed na svalov\u00e9 k\u0159e\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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e9 k\u0159e\u010de jsou <strong>ne\u010dekan\u00e9<\/strong> a <strong>bolestiv\u00e9 svalov\u00e9 kontrakce<\/strong>, kter\u00e9 n\u00e1s dok\u00e1\u017eou po\u0159\u00e1dn\u011b potr\u00e1pit. Objevuj\u00ed se i v klidu bez zjevn\u00e9 p\u0159\u00ed\u010diny, ale zdrav\u00e9 lidi tr\u00e1p\u00ed zejm\u00e9na v souvislosti s fyzickou aktivitou. Jejich p\u0159\u00ed\u010dinou je hlavn\u011b <strong>svalov\u00e1 \u00fanava<\/strong>, p\u0159\u00edpadn\u011b <strong>dehydratace<\/strong> a <strong>nerovnov\u00e1ha elektrolyt\u016f<\/strong>. Lze jim v\u0161ak p\u0159edej\u00edt, a to tak, \u017ee <strong>nebudete svaly p\u0159ep\u00ednat<\/strong> za hranice jejich mo\u017enost\u00ed, zam\u011b\u0159\u00edte se na <strong>regeneraci<\/strong> \u010di <strong>pos\u00edlen\u00ed<\/strong> sval\u016f n\u00e1chyln\u00fdch ke k\u0159e\u010d\u00edm. A kdy\u017e u\u017e v\u00e1s n\u011bjak\u00e1 k\u0159e\u010d p\u0159ece jen postihne, nezapom\u00ednejte na zn\u00e1m\u00fd ho\u0159\u010d\u00edk \u010di \u00fa\u010dinn\u00fd stre\u010dink!<\/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\u00ed \u010dl\u00e1nek p\u0159i boji s nep\u0159\u00edjemn\u00fdmi svalov\u00fdmi k\u0159e\u010demi? Pokud v\u00e1s zaujal a dozv\u011bd\u011bli jste se z n\u011bj n\u011bco nov\u00e9ho, budeme r\u00e1di, kdy\u017e jej budete sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/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\u00e1p\u00ed v\u00e1s k\u0159e\u010de? Jak jim p\u0159edej\u00edt, jak se jich zbavit \u010di jak\u00fd vliv m\u00e1 na n\u011b ho\u0159\u010d\u00edk, stre\u010dink nebo regenerace prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":599469,"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":[32],"tags":[6873,7209,7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-600073","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-mineraly-cs","9":"tag-regenerace","10":"tag-trenink","11":"tag-zdravi","12":"tag-zdravy-zivotni-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Svalov\u00e9 k\u0159e\u010de: Jak jim p\u0159edch\u00e1zet a zbavit se jich? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se zbavit k\u0159e\u010d\u00ed v l\u00fdtk\u00e1ch \u010di jinde v t\u011ble zaj\u00edm\u00e1 nejen sportovce. 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