{"id":1000,"date":"2022-11-10T08:44:48","date_gmt":"2022-11-10T08:44:48","guid":{"rendered":"https:\/\/sportano.cz\/blog\/lyzovani-zaklady-techniky-lyzovani-pro-zacatecniky\/"},"modified":"2025-07-22T13:32:05","modified_gmt":"2025-07-22T13:32:05","slug":"lyzovani-zaklady-techniky-lyzovani-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/lyzovani-zaklady-techniky-lyzovani-pro-zacatecniky\/","title":{"rendered":"Ly\u017eov\u00e1n\u00ed: z\u00e1klady techniky ly\u017eov\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky"},"content":{"rendered":"

Spr\u00e1vn\u00e9 vybaven\u00ed a oble\u010den\u00ed jsou d\u016fle\u017eit\u00fdmi prvky va\u0161\u00ed prvn\u00ed cesty na sjezdovku, ale ne jedin\u00fdmi. Ne\u017e za\u010dnete ly\u017eovat, je dobr\u00e9 se nau\u010dit techniku ly\u017eov\u00e1n\u00ed. I kdy\u017e znalost nenahrad\u00ed praxi, znalost z\u00e1kladn\u00edch pojm\u016f v\u00e1m usnadn\u00ed za\u010d\u00e1tky. Zjist\u011bte, pro\u010d ly\u017eov\u00e1n\u00ed vy\u017eaduje spr\u00e1vnou p\u0159\u00edpravu a jak\u00e9 ly\u017ea\u0159sk\u00e9 techniky mus\u00edte zvl\u00e1dnout, abyste mohli bezpe\u010dn\u011b ly\u017eovat na sn\u011bhu.<\/strong><\/p>\n

Jak se nau\u010dit dob\u0159e ly\u017eovat?<\/h2>\n

Pokud jste se rozhodli, \u017ee se v leto\u0161n\u00ed zimn\u00ed sez\u00f3n\u011b nau\u010d\u00edte ly\u017eovat, a netr\u00e9nujete systematicky, m\u011bli byste si zajistit spr\u00e1vnou fyzickou p\u0159\u00edpravu. Umo\u017en\u00ed v\u00e1m to ly\u017eovat bezpe\u010dn\u011b a se zdravotn\u00edmi v\u00fdhodami, ale tak\u00e9 v\u00e1m to usnadn\u00ed pokro\u010dit v u\u010den\u00ed pot\u0159ebn\u00fdch dovednost\u00ed. Za\u010dn\u011bte pravideln\u011b tr\u00e9novat alespo\u0148 n\u011bkolik t\u00fddn\u016f (6-12 t\u00fddn\u016f) p\u0159edt\u00edm, ne\u017e ud\u011bl\u00e1te prvn\u00ed kroky na sjezdovce. Zam\u011b\u0159te se na zlep\u0161en\u00ed s\u00edly a vytrvalosti sval\u016f nohou a rukou, zv\u011bt\u0161en\u00ed rozsahu pohybu a pos\u00edlen\u00ed sval\u016f, kter\u00e9 stabilizuj\u00ed va\u0161e dr\u017een\u00ed t\u011bla (tzv. core). Je to d\u016fle\u017eit\u00e9, proto\u017ee p\u0159i ly\u017eov\u00e1n\u00ed jsou velmi nam\u00e1h\u00e1na zejm\u00e9na kolena a mnoho p\u00e1d\u016f, kter\u00e9 v\u00e1s na za\u010d\u00e1tku ly\u017ea\u0159sk\u00e9ho dobrodru\u017estv\u00ed pravd\u011bpodobn\u011b \u010dekaj\u00ed, m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed nebo po\u0161kozen\u00ed. Volte cviky s v\u00e1hou vlastn\u00edho t\u011bla (nap\u0159. wall chair, r\u016fzn\u00e9 varianty prkna, v\u00edcedimenzion\u00e1ln\u00ed shyby a salta vzad, d\u0159epy s toe-up nebo v\u00fdskoky atd.), ale i s dal\u0161\u00edmi z\u00e1t\u011b\u017eemi (\u010dinky, \u010dinky, kettlebelly, TRX bandy, bosu, mini-bandy nebo gymnastick\u00e9 m\u00ed\u010de). Nezapome\u0148te na protahovac\u00ed cviky – v\u00edce se dozv\u00edte v \u010dl\u00e1nku: Protahov\u00e1n\u00ed po tr\u00e9ninku<\/u><\/a>. Nejste si jisti, jak si sami sestavit tr\u00e9nink nebo zda cvi\u010d\u00edte spr\u00e1vn\u011b? Zvolte si osobn\u00ed tr\u00e9nink nebo nav\u0161tivte skupinovou lekci (p\u0159ed ly\u017ea\u0159skou sez\u00f3nou fitness kluby \u010dasto zav\u00e1d\u011bj\u00ed speci\u00e1ln\u00ed lekce pro ly\u017ea\u0159e).<\/p>\n

Pro dobr\u00fd za\u010d\u00e1tek si vyberte lekce s certifikovan\u00fdm ly\u017ea\u0159sk\u00fdm instruktorem (individu\u00e1ln\u00ed nebo skupinov\u00e9), kter\u00fd v\u00e1s sezn\u00e1m\u00ed se z\u00e1klady ly\u017eov\u00e1n\u00ed na sjezdovce, pom\u016f\u017ee v\u00e1m zvl\u00e1dnout techniku ly\u017eov\u00e1n\u00ed nebo oprav\u00ed va\u0161e chyby (abyste si nevytvo\u0159ili \u0161patn\u00e9 n\u00e1vyky). Krom\u011b toho v\u00e1m pom\u016f\u017ee p\u0159izp\u016fsobit obt\u00ed\u017enost sjezdovky va\u0161im schopnostem (sjezdovky jsou sice barevn\u011b ozna\u010deny, ale ne v\u017edy to odpov\u00edd\u00e1 skute\u010dn\u00e9 obt\u00ed\u017enosti) a porad\u00ed v\u00e1m, jak zach\u00e1zet s vybaven\u00edm, v\u010detn\u011b ch\u016fze v ly\u017ea\u0159sk\u00fdch bot\u00e1ch, nased\u00e1n\u00ed a sesed\u00e1n\u00ed z ly\u017e\u00ed, pou\u017e\u00edv\u00e1n\u00ed h\u016flek atd.<\/p>\n

Jak ly\u017eovat? Pozice<\/h2>\n

Zaujet\u00ed spr\u00e1vn\u00e9 polohy p\u0159i ly\u017eov\u00e1n\u00ed je jedn\u00edm z kl\u00ed\u010dov\u00fdch prvk\u016f bezpe\u010dnosti (umo\u017e\u0148uje rychle reagovat na situaci na svahu nebo sjezdovce), schopnosti postupovat nebo zvy\u0161ovat rychlost. V prvn\u00ed \u0159ad\u011b je t\u0159eba zajistit, aby byla v\u00e1ha va\u0161eho t\u011bla rovnom\u011brn\u011b rozlo\u017eena na cel\u00e1 chodidla. Postavte se s chodidly na \u0161\u00ed\u0159ku bok\u016f. Pot\u00e9 m\u00edrn\u011b pokr\u010dte kolena (jak jen to bota dovol\u00ed) a m\u00edrn\u011b se prohn\u011bte v boc\u00edch, abyste m\u011bli m\u00edrn\u011b pokr\u010den\u00fd postoj. Ruce pokr\u010den\u00e9 v loktech polo\u017ete p\u0159ed t\u011blo. Vyvarujte se strnul\u00e9ho dr\u017een\u00ed p\u00e1te\u0159e, nadm\u011brn\u00e9ho nakl\u00e1n\u011bn\u00ed dozadu, rychl\u00fdch, \u0161irok\u00fdch a nekoordinovan\u00fdch pohyb\u016f rukou nebo zkracov\u00e1n\u00ed vzd\u00e1lenosti mezi nohama (ztrat\u00edte rovnov\u00e1hu). P\u0159i zm\u011bn\u011b v\u00fd\u0161ky postoje (sni\u017eov\u00e1n\u00ed a zved\u00e1n\u00ed) dbejte na to, abyste sou\u010dasn\u011b procvi\u010dili ky\u010dle, kolena a kotn\u00edky. Nezapome\u0148te, \u017ee n\u00edzko polo\u017een\u00e9 t\u011b\u017ei\u0161t\u011b v\u00e1m umo\u017en\u00ed l\u00e9pe udr\u017eet rovnov\u00e1hu.<\/p>\n

\"Osoba<\/p>\n

Z\u00e1kladn\u00ed techniky ly\u017eov\u00e1n\u00ed<\/h2>\n

Za\u010dn\u011bte se u\u010dit ly\u017eovat pohybem v tzv. pluhu, kter\u00fd v\u00e1m mimo jin\u00e9 usnadn\u00ed zvl\u00e1dnut\u00ed rychlosti. Jakmile se v tomto prvku budete c\u00edtit jist\u011b, m\u016f\u017eete vyzkou\u0161et n\u00e1ro\u010dn\u011bj\u0161\u00ed ly\u017ea\u0159sk\u00e9 techniky, konkr\u00e9tn\u011b paraleln\u00ed j\u00edzdu a carving.<\/p>\n

Ly\u017eov\u00e1n\u00ed na pluhu<\/h3>\n

Pluhov\u00e1n\u00ed je nejjednodu\u0161\u0161\u00ed ly\u017ea\u0159sk\u00e1 technika, p\u0159i kter\u00e9 se nau\u010d\u00edte z\u00e1kladn\u00ed v\u011bci: j\u00edzdu rovn\u011b, ovl\u00e1d\u00e1n\u00ed ly\u017e\u00ed (v\u010detn\u011b zrychlen\u00ed a zpomalen\u00ed), zat\u00e1\u010den\u00ed a brzd\u011bn\u00ed. Spo\u010d\u00edv\u00e1 v postaven\u00ed ly\u017e\u00ed \u0161pi\u010dkami k sob\u011b a \u0161irok\u00fdmi patami (tvo\u0159\u00ed obr\u00e1cen\u00e9 V).<\/p>\n

Paraleln\u00ed ly\u017eov\u00e1n\u00ed<\/h3>\n

Jakmile zvl\u00e1dnete j\u00edzdu na pluhu, m\u016f\u017eete se posunout o \u00farove\u0148 v\u00fd\u0161 a vyzkou\u0161et takzvan\u00e9 shuffle ly\u017eov\u00e1n\u00ed. V tomto p\u0159\u00edpad\u011b jsou ly\u017ee um\u00edst\u011bny rovnob\u011b\u017en\u011b vedle sebe, co\u017e umo\u017e\u0148uje zrychlen\u00ed. P\u0159i sj\u00ed\u017ed\u011bn\u00ed sjezdovky stoj\u00edte ve sm\u011bru j\u00edzdy (tzv. \u0161ipka).<\/p>\n

Carvingov\u00e9 ly\u017eov\u00e1n\u00ed<\/h3>\n

Carvingov\u00e9 ly\u017eov\u00e1n\u00ed (zn\u00e1m\u00e9 tak\u00e9 jako waisted skiing – jsou uprost\u0159ed z\u00fa\u017een\u00e9) je zalo\u017eeno na pohybu po hran\u00e1ch svahu, kter\u00fd je mimo jin\u00e9 umo\u017en\u011bn dynamick\u00fdm p\u016fsoben\u00edm kolen. Ly\u017ea\u0159 tak p\u0159i zat\u00e1\u010den\u00ed neztr\u00e1c\u00ed rychlost. Carvingov\u00e9 ly\u017eov\u00e1n\u00ed je ur\u010deno pro zku\u0161en\u00e9 ly\u017ea\u0159e.<\/p>\n

Jak se ot\u00e1\u010d\u00ed na ly\u017e\u00edch?<\/h2>\n

P\u0159i j\u00edzd\u011b na pluhu je p\u0159i zat\u00e1\u010den\u00ed nutn\u00e9 p\u0159en\u00e9st v\u00e1hu t\u011bla na jednu ly\u017ei. Chcete-li zato\u010dit doleva, mus\u00edte pravou ly\u017ei p\u0159itla\u010dit ke sn\u011bhu a naopak. P\u0159i paraleln\u00edm ly\u017eov\u00e1n\u00ed mus\u00edte p\u0159i zat\u00e1\u010den\u00ed p\u0159en\u00e9st v\u00e1hu t\u011bla na jednu nohu (vn\u011bj\u0161\u00ed) a sou\u010dasn\u011b pohnout ly\u017eemi na jednu stranu. Tento postup se ozna\u010duje jako klouzav\u00e9 zat\u00e1\u010den\u00ed. P\u0159i carvingu se prov\u00e1d\u00ed takzvan\u00fd „cut turn“, p\u0159i kter\u00e9m p\u0159en\u00e1\u0161\u00edte v\u00e1hu z jedn\u00e9 hrany ly\u017ee na druhou d\u00edky vhodn\u00e9 rovnov\u00e1ze t\u011bla (hlavn\u00ed roli hraje pohyb ky\u010dl\u00ed).<\/p>\n

Brzd\u011bn\u00ed na ly\u017e\u00edch<\/h2>\n

Dal\u0161\u00ed d\u016fle\u017eitou sou\u010d\u00e1st\u00ed bezpe\u010dn\u00e9ho pohybu na „dvou prknech“ je znalost brzd\u011bn\u00ed. M\u016f\u017eete se nau\u010dit brzdit:<\/p>\n

    \n
  • pluh <\/strong>– funguje p\u0159i sni\u017eov\u00e1n\u00ed rychlosti a lehk\u00e9m brzd\u011bn\u00ed. Postavte ly\u017ee do obr\u00e1cen\u00e9ho V (jako p\u0159i j\u00edzd\u011b na pluhu), m\u00edrn\u011b sni\u017ete t\u011b\u017ei\u0161t\u011b a posu\u0148te je dozadu. \u010c\u00edm v\u00edce rozt\u00e1hnete paty ly\u017e\u00ed a \u010d\u00edm v\u00edce budete tla\u010dit na vnit\u0159n\u00ed stranu (hrany), t\u00edm ni\u017e\u0161\u00ed bude va\u0161e rychlost. Brzd\u011bn\u00ed pluhem funguje dob\u0159e na m\u00edrn\u00fdch svaz\u00edch;<\/li>\n<\/ul>\n
      \n
    • do strany <\/strong>– tento zp\u016fsob umo\u017e\u0148uje zastavit \u00fa\u010dinn\u011bji a rychleji ne\u017e pluh, tak\u017ee se vyplat\u00ed jej pou\u017e\u00edt na prudk\u00fdch svaz\u00edch a v p\u0159\u00edpadech, kdy chcete co nejrychleji zabrzdit na nulu (nouzov\u00e9 situace). Brzd\u011bn\u00ed do strany vy\u017eaduje rychl\u00e9 a dynamick\u00e9 nastaven\u00ed ly\u017e\u00ed kolmo ke sm\u011bru j\u00edzdy – je t\u0159eba nato\u010dit nohy, boky a trup do sm\u011bru j\u00edzdy a naklonit se sm\u011brem ke svahu.<\/li>\n<\/ul>\n

      \"Osoba<\/p>\n

      Chyby za\u010d\u00ednaj\u00edc\u00edch ly\u017ea\u0159\u016f<\/h2>\n

      Z\u00e1kladn\u00ed chybou lid\u00ed, kte\u0159\u00ed se u\u010d\u00ed ly\u017eovat, je vstup na sjezdovku „z ch\u016fze“, tj. bez odpov\u00eddaj\u00edc\u00ed kondi\u010dn\u00ed p\u0159\u00edpravy i z\u00e1kladn\u00edch znalost\u00ed techniky ly\u017eov\u00e1n\u00ed. \u010casto se jedn\u00e1 o v\u00fdb\u011br nevhodn\u00e9ho svahu pro jejich schopnosti, co\u017e m\u016f\u017ee skon\u010dit nejen nepohodl\u00edm a nep\u0159\u00edjemnostmi p\u0159i ly\u017eov\u00e1n\u00ed (budeme nap\u0159\u00edklad p\u0159ek\u00e1\u017eet zku\u0161en\u011bj\u0161\u00edm ly\u017ea\u0159\u016fm) a odrazen\u00edm, ale p\u0159edev\u0161\u00edm se zvy\u0161uje riziko zran\u011bn\u00ed.<\/p>\n

      Mezi dosp\u011bl\u00fdmi tak\u00e9 panuje myln\u00e1 p\u0159edstava, \u017ee lekce s instruktorem jsou ur\u010deny pro d\u011bti, a proto se obvykle sna\u017e\u00ed nau\u010dit ly\u017eovat sami, co\u017e \u010dasto kon\u010d\u00ed z\u00edsk\u00e1n\u00edm \u0161patn\u00fdch n\u00e1vyk\u016f a nedostate\u010dn\u00fdm pokrokem. S ly\u017eov\u00e1n\u00edm lze p\u0159itom za\u010d\u00edt v ka\u017ed\u00e9m v\u011bku a stoj\u00ed za to se v n\u011bm neust\u00e1le zdokonalovat, a to i pod veden\u00edm profesion\u00e1l\u016f.<\/p>\n

      Dal\u0161\u00ed chybou za\u010d\u00e1te\u010dn\u00edk\u016f v souvislosti s technikou ly\u017eov\u00e1n\u00ed je nap\u00edn\u00e1n\u00ed sval\u016f p\u0159i p\u00e1du a p\u00e1d dol\u016f – na kolena a z\u00e1p\u011bst\u00ed, co\u017e m\u016f\u017ee skon\u010dit v\u00e1\u017en\u00fdm zran\u011bn\u00edm nebo \u00farazem. Sna\u017ete se udr\u017eet t\u011blo uvoln\u011bn\u00e9 a padejte sm\u011brem ke svahu, nejl\u00e9pe do strany.<\/p>\n

      Ly\u017eov\u00e1n\u00ed je p\u0159\u00edstupn\u00e9 v\u0161em bez ohledu na v\u011bk nebo \u00farove\u0148 tr\u00e9novanosti. S dostate\u010dn\u00fdm odhodl\u00e1n\u00edm a spr\u00e1vnou p\u0159\u00edpravou na sjezdovku (jak z hlediska kondice, tak vybaven\u00ed) lze z\u00e1klady ly\u017ea\u0159sk\u00e9 techniky zvl\u00e1dnout b\u011bhem jedn\u00e9 sez\u00f3ny. Abyste v\u0161ak mohli pln\u011b vyu\u017e\u00edvat v\u00fdhod sjezdov\u00e9ho i b\u011b\u017eeck\u00e9ho ly\u017eov\u00e1n\u00ed, je t\u0159eba neust\u00e1le zdokonalovat sv\u00e9 dovednosti (a\u0165 u\u017e sami, nebo pod veden\u00edm instruktora).<\/p>\n","protected":false},"excerpt":{"rendered":"

      Spr\u00e1vn\u00e9 vybaven\u00ed a oble\u010den\u00ed jsou d\u016fle\u017eit\u00fdmi prvky va\u0161\u00ed prvn\u00ed cesty na sjezdovku, ale ne jedin\u00fdmi. Ne\u017e za\u010dnete ly\u017eovat, je dobr\u00e9 se nau\u010dit techniku ly\u017eov\u00e1n\u00ed. I kdy\u017e znalost nenahrad\u00ed praxi, znalost z\u00e1kladn\u00edch pojm\u016f v\u00e1m usnadn\u00ed za\u010d\u00e1tky. Zjist\u011bte, pro\u010d ly\u017eov\u00e1n\u00ed vy\u017eaduje spr\u00e1vnou p\u0159\u00edpravu a jak\u00e9 ly\u017ea\u0159sk\u00e9 techniky mus\u00edte zvl\u00e1dnout, abyste mohli bezpe\u010dn\u011b ly\u017eovat na sn\u011bhu. Jak se […]<\/p>\n","protected":false},"author":7,"featured_media":1004,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-1000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zimni-sporty"],"acf":[],"yoast_head":"\nLy\u017eov\u00e1n\u00ed: z\u00e1klady techniky ly\u017eov\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/lyzovani-zaklady-techniky-lyzovani-pro-zacatecniky\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ly\u017eov\u00e1n\u00ed: z\u00e1klady techniky ly\u017eov\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Spr\u00e1vn\u00e9 vybaven\u00ed a oble\u010den\u00ed jsou d\u016fle\u017eit\u00fdmi prvky va\u0161\u00ed prvn\u00ed cesty na sjezdovku, ale ne jedin\u00fdmi. Ne\u017e za\u010dnete ly\u017eovat, je dobr\u00e9 se nau\u010dit techniku ly\u017eov\u00e1n\u00ed. I kdy\u017e znalost nenahrad\u00ed praxi, znalost z\u00e1kladn\u00edch pojm\u016f v\u00e1m usnadn\u00ed za\u010d\u00e1tky. Zjist\u011bte, pro\u010d ly\u017eov\u00e1n\u00ed vy\u017eaduje spr\u00e1vnou p\u0159\u00edpravu a jak\u00e9 ly\u017ea\u0159sk\u00e9 techniky mus\u00edte zvl\u00e1dnout, abyste mohli bezpe\u010dn\u011b ly\u017eovat na sn\u011bhu. 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