{"id":1301,"date":"2023-04-03T13:09:00","date_gmt":"2023-04-03T13:09:00","guid":{"rendered":"https:\/\/sportano.cz\/blog\/?p=1301"},"modified":"2025-07-23T08:49:20","modified_gmt":"2025-07-23T08:49:20","slug":"zahrati-pred-behem-jak-by-melo-vypadat-a-jak-dlouho-by-melo-trvat-zahrivaci-cviceni-pro-zacatecniky-i-pokrocile-bezce","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/zahrati-pred-behem-jak-by-melo-vypadat-a-jak-dlouho-by-melo-trvat-zahrivaci-cviceni-pro-zacatecniky-i-pokrocile-bezce\/","title":{"rendered":"Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bhem: jak by m\u011blo vypadat a jak dlouho by m\u011blo trvat? Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece"},"content":{"rendered":"\n<p><strong>Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm je dobr\u00fd postup, kter\u00fd nejen sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed, ale tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i tr\u00e9ninkovou v\u00fdkonnost. Pokud si nejste jisti, jak by m\u011bla spr\u00e1vn\u00e1 rozcvi\u010dka p\u0159ed b\u011bhem vypadat, p\u0159e\u010dt\u011bte si na\u0161e tipy a seznamte se s uk\u00e1zkov\u00fdmi zah\u0159\u00edvac\u00edmi cviky pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9 b\u011b\u017ece.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm &#8211; co to d\u00e1?<\/h2>\n\n\n\n<p>Omezen\u00fd \u010das na tr\u00e9nink nebo nedostate\u010dn\u00e1 znalost toho, jak by spr\u00e1vn\u00e1 rozcvi\u010dka m\u011bla vypadat, jsou obvykl\u00e9 d\u016fvody, pro\u010d se na ni zapom\u00edn\u00e1. N\u011bkte\u0159\u00ed b\u011b\u017eci si mysl\u00ed, \u017ee k zah\u0159\u00e1t\u00ed sta\u010d\u00ed rychl\u00e1 ch\u016fze nebo b\u011bh v d\u00e9lce nap\u0159. 5 minut nebo 1-2 km a pak rovnou p\u0159ej\u00edt k hlavn\u00edmu tr\u00e9ninku. Bohu\u017eel to \u010dasto kon\u010d\u00ed men\u0161\u00edm komfortem b\u011bhem vlastn\u00ed cvi\u010debn\u00ed f\u00e1ze, neuspokojiv\u00fdmi v\u00fdsledky vedouc\u00edmi k odrazen\u00ed nebo nakonec zran\u011bn\u00edm \u010di \u00farazem, kter\u00fd omez\u00ed rozsah pohybu nebo dokonce b\u011b\u017ece na n\u011bjakou dobu vy\u0159ad\u00ed z tr\u00e9ninkov\u00e9ho cyklu. Zah\u00e1jen\u00edm b\u011bhu nebo intervalu bez zah\u0159\u00e1t\u00ed zvy\u0161ujete riziko nata\u017een\u00ed sval\u016f (mimo jin\u00e9: hlezna) nebo z\u00e1n\u011btu Achillovy \u0161lachy (bolest se objevuje v oblasti l\u00fdtka). Abyste se tomu vyhnuli, v\u017edy za\u010d\u00ednejte b\u011bh \u0159\u00e1dnou p\u0159\u00edpravou t\u011bla, a to bez ohledu na vzd\u00e1lenost, kterou chcete ub\u011bhnout, dobu, kterou hodl\u00e1te tr\u00e9ninku v\u011bnovat, a formu (b\u011bh, intervaly, sprinty, b\u011bh, maraton atd.).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/oEadHWzD-TIbJ7DM51sDSG4kQEiKRMtFUsNnZPZg3uMIzuEhpKCCmSt8-_uUAOpL809TXQU38m3jZjxgjLPv9649E0YlsgMH0Tyf_xw2UaPXp-64dbibyCGT8jH8-22zxDXytLsESj8CFN5WfXEWZ74\" alt=\"Dva b\u011b\u017eci vyu\u017e\u00edvaj\u00ed lahve na vodu b\u011bhem tr\u00e9ninku v p\u0159\u00edrod\u011b\"\/><\/figure>\n\n\n\n<p>Jak u\u017e n\u00e1zev napov\u00edd\u00e1, c\u00edlem rozcvi\u010dky je zv\u00fd\u0161it teplotu sval\u016f t\u00edm, \u017ee se do nich postupn\u011b zv\u00fd\u0161\u00ed pr\u016ftok krve. D\u00edky tomu jsou svaly pru\u017en\u011bj\u0161\u00ed a p\u0159ipraven\u011bj\u0161\u00ed na spr\u00e1vnou pr\u00e1ci. Lep\u0161\u00ed pr\u016ftok krve pom\u00e1h\u00e1 zrychlit srde\u010dn\u00ed frekvenci, co\u017e zase pom\u00e1h\u00e1 zv\u00fd\u0161it VO2 max (kysl\u00edkov\u00fd strop), maxim\u00e1ln\u00ed mno\u017estv\u00ed kysl\u00edku, kter\u00e9 m\u016f\u017ee t\u011blo b\u011bhem cvi\u010den\u00ed vyu\u017e\u00edt. Lep\u0161\u00ed okysli\u010den\u00ed organismu se projev\u00ed v rychlej\u0161\u00edm b\u011bhu. Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed nav\u00edc pom\u00e1haj\u00ed aktivovat nervov\u00e1 spojen\u00ed mezi mozkem a svaly, co\u017e zlep\u0161uje svalovou kontrakci a s\u00edlu. Krom\u011b toho zlep\u0161\u00ed rozsah pohybu v ky\u010dl\u00edch, kolenou a kotn\u00edc\u00edch a u\u010din\u00ed vazy a \u0161lachy pru\u017en\u011bj\u0161\u00edmi a t\u011blo pru\u017en\u011bj\u0161\u00edm a hbit\u011bj\u0161\u00edm.<\/p>\n\n\n\n<p>Ve v\u00fdsledku je d\u00edky zah\u0159\u00e1t\u00ed b\u011bh\u00e1n\u00ed snaz\u0161\u00ed, pohodln\u011bj\u0161\u00ed a bezpe\u010dn\u011bj\u0161\u00ed. Zah\u0159\u00e1t\u00e9 svaly a pojivov\u00e9 tk\u00e1n\u011b jsou m\u00e9n\u011b n\u00e1chyln\u00e9 ke zran\u011bn\u00ed. Dal\u0161\u00ed v\u00fdhodou zah\u0159\u00e1t\u00ed je, \u017ee m\u016f\u017eete b\u011b\u017eet o n\u011bco rychleji a d\u00e9le, ani\u017e byste museli nutn\u011b zvy\u0161ovat intenzitu tr\u00e9ninku, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte svou v\u00fdkonnost a vyu\u017eijete v\u00fdhod fyzick\u00e9 aktivity. Krom\u011b toho m\u016f\u017eete d\u00edky zah\u0159\u00edvac\u00ed rutin\u011b sn\u00ed\u017eit \u00farove\u0148 stresu spojenou s \u00fa\u010dast\u00ed na b\u011b\u017eeck\u00e9 sout\u011b\u017ei &#8211; p\u0159esunut\u00ed pozornosti na zn\u00e1m\u00e9 cviky v\u00e1m umo\u017en\u00ed uvolnit se a z\u00edskat sebed\u016fv\u011bru p\u0159ed startem.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/oU9KC7Vcst8XokeCrX987zYvZiP9dIAM7UKB23hegDurTBld6ghNEjE1n3iUTbjpD5VfIbOOe4kITNrtn-sEe9AXFDOedlEs-0Em4x1VIsCYeZsU-XARA_a28Gh9fbj1G5cPY4q5AhqzQ5PD89ITFQk\" alt=\"Dva lid\u00e9 prov\u00e1d\u011bj\u00ed stre\u010dink na chodn\u00edku v b\u011b\u017eeck\u00e9 obuvi\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jak by m\u011bla vypadat spr\u00e1vn\u00e1 rozcvi\u010dka p\u0159ed b\u011bh\u00e1n\u00edm?<\/h2>\n\n\n\n<p>P\u0159ed b\u011bh\u00e1n\u00edm si dejte dynamickou rozcvi\u010dku, kter\u00e1 m\u00e1 dv\u011b \u010d\u00e1sti:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obecn\u00e1 rozcvi\u010dka &#8211; jej\u00edm c\u00edlem je zv\u00fd\u0161it t\u011blesnou teplotu a zv\u00fd\u0161it pr\u016ftok krve do sval\u016f, aby se zlep\u0161il p\u0159\u00edsun kysl\u00edku a \u017eivin do sval\u016f. M\u011bla by zahrnovat cvi\u010den\u00ed n\u00edzk\u00e9 a\u017e st\u0159edn\u00ed intenzity, jako je rychl\u00e1 ch\u016fze, b\u011bh na m\u00edst\u011b apod. P\u0159\u00edpadn\u011b m\u016f\u017eete nasednout na b\u011b\u017eeck\u00fd p\u00e1s, jezdit na stacion\u00e1rn\u00edm kole nebo sk\u00e1kat na \u0161vihadle;<\/li>\n\n\n\n<li>specializovan\u00e9 &#8211; zam\u011b\u0159uje se na pos\u00edlen\u00ed nervov\u00e9ho syst\u00e9mu a zlep\u0161en\u00ed rozsahu pohybu. Skl\u00e1d\u00e1 se z cvik\u016f, kter\u00e9 odr\u00e1\u017eej\u00ed pohybov\u00e9 vzorce prov\u00e1d\u011bn\u00e9 p\u0159i b\u011bhu, nap\u0159. shyby, v\u00fdpady, extenze nohou, zkroucen\u00ed trupu atd.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho by m\u011bla rozcvi\u010dka trvat?<\/h3>\n\n\n\n<p>Dobr\u00e1 rozcvi\u010dka by m\u011bla trvat alespo\u0148 5-10 minut, aby se rozproudila krev a zah\u0159\u00e1ly svaly, a mus\u00ed se zam\u011b\u0159it na v\u0161echny hlavn\u00ed svalov\u00e9 skupiny, kter\u00e9 budou zapojeny do v\u00fdkonu. Kone\u010dnou d\u00e9lku a intenzitu b\u011b\u017eeck\u00e9 rozcvi\u010dky v\u0161ak ovliv\u0148uje mnoho faktor\u016f, mezi n\u011b\u017e pat\u0159\u00ed: \u00farove\u0148 kondice, intenzita tr\u00e9ninku, teplota venku nebo v t\u011blocvi\u010dn\u011b, po\u010det vrstev oble\u010den\u00ed, kter\u00e9 nos\u00edte, osobn\u00ed preference. Obecn\u011b plat\u00ed, \u017ee \u010d\u00edm intenzivn\u011bj\u0161\u00ed tr\u00e9nink pl\u00e1nujete, t\u00edm del\u0161\u00ed by m\u011bla b\u00fdt rozcvi\u010dka. P\u0159ed intervaly nebo sprinty je vhodn\u00e9 10-15minutov\u00e9 zah\u0159\u00e1t\u00ed, do kter\u00e9ho byste m\u011bli za\u0159adit v\u00fdpady, tj. dynamick\u00e9 b\u011b\u017eeck\u00e9 \u00faseky v d\u00e9lce 50-100 metr\u016f prov\u00e1d\u011bn\u00e9 nap\u0159\u00edklad na 70-80 % va\u0161\u00ed kapacity. Pokud z\u00e1vod\u00edte na vzd\u00e1lenost 5 a v\u00edce kilometr\u016f, m\u011bli byste s rozcvi\u010dkou za\u010d\u00edt 40-60 minut p\u0159ed startem. M\u00e9n\u011b \u010dasu m\u016f\u017eete v\u011bnovat p\u0159\u00edprav\u011b na tr\u00e9nink v klidn\u00e9m nebo m\u00edrn\u00e9m tempu, nap\u0159. b\u011bhu, joggingu. Pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f za\u010dn\u011bte s pomal\u00fdmi pohyby, abyste postupem \u010dasu tempo zvy\u0161ovali.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e1 smysl se p\u0159ed b\u011bh\u00e1n\u00edm prot\u00e1hnout?<\/h3>\n\n\n\n<p>B\u011bhem b\u011b\u017eeck\u00e9 rozcvi\u010dky se vyhn\u011bte statick\u00e9mu stre\u010dinku, tj. cvik\u016fm, p\u0159i nich\u017e se pohyb na n\u011bkolik sekund nebo des\u00edtek sekund zastav\u00ed. Obzvl\u00e1\u0161t\u011b neprotahujte svaly, kter\u00e9 nejsou takto zah\u0159\u00e1t\u00e9, proto\u017ee by mohlo doj\u00edt ke zran\u011bn\u00ed, nap\u0159\u00edklad k natr\u017een\u00ed. Statick\u00fd stre\u010dink pou\u017e\u00edvejte po cvi\u010den\u00ed nebo jako sou\u010d\u00e1st samostatn\u00e9 tr\u00e9ninkov\u00e9 jednotky. B\u011bhem b\u011b\u017eeck\u00e9 rozcvi\u010dky za\u0159a\u010fte dynamick\u00fd stre\u010dink, kter\u00fd kop\u00edruje pohyby prov\u00e1d\u011bn\u00e9 b\u011bhem tr\u00e9ninku. Zlep\u0161\u00edte tak rozsah pohybu, pom\u016f\u017eete p\u0159edch\u00e1zet zran\u011bn\u00edm a pozitivn\u011b ovlivn\u00edte kvalitu sv\u00e9ho tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<p>V\u00edce informac\u00ed o statick\u00e9m stre\u010dinku najdete v na\u0161em pr\u016fvodci: <a href=\"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/\">Protahov\u00e1n\u00ed po tr\u00e9ninku<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/xj4wkhWa6QpvJW5HRTtDEfSYBaUbzM5RF3Sws3sT7qXa_tGI9bJgrWYJa35sIc1_K5r_APODAdPavKuQL_P28avJ0pQCo7e2aI39hzmuXwwoWcEOJswSJb8gmk9945AR0xEgNYnOklvKmYmuZuAplW8\" alt=\"Skupina lid\u00ed cvi\u010d\u00ed na tr\u00e1vn\u00edku, vybaven\u00e1 stylov\u00fdm sportovn\u00edm oble\u010den\u00edm\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10 zah\u0159\u00edvac\u00edch cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece&nbsp;<\/h2>\n\n\n\n<p>N\u00e1sleduj\u00edc\u00ed cviky prov\u00e1d\u011bjte po obecn\u00e9 \u010d\u00e1sti rozcvi\u010dky, ka\u017ed\u00e9mu cviku v\u011bnujte 45-60 sekund. Zam\u011b\u0159te se na spr\u00e1vnou techniku, teprve a\u017e se budete c\u00edtit v dan\u00e9m cviku jist\u00ed, m\u016f\u017eete zv\u00fd\u0161it tempo nebo p\u0159idat dal\u0161\u00ed pohyby. Zde je na\u0161ich 10 n\u00e1vrh\u016f zah\u0159\u00edvac\u00edch cvik\u016f pro za\u010d\u00ednaj\u00edc\u00ed b\u011b\u017ece.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>ST\u0158\u00cdDAV\u00c9 KROU\u017dEN\u00cd PA\u017d\u00cd<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Cvi\u010den\u00ed: Postavte se na nohy na \u0161\u00ed\u0159ku bok\u016f. P\u0159ejd\u011bte do krou\u017een\u00ed pravou pa\u017e\u00ed vp\u0159ed. Sou\u010dasn\u011b za\u010dn\u011bte prov\u00e1d\u011bt rozs\u00e1hl\u00e9 krou\u017een\u00ed levou pa\u017e\u00ed vzad. Prove\u010fte 10 opakov\u00e1n\u00ed a m\u011b\u0148te sm\u011br pa\u017e\u00ed &#8211; levou pa\u017e\u00ed dop\u0159edu, pravou dozadu.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>BO\u010cN\u00cd D\u0158EP\/BO\u010cN\u00cd D\u0158EP<\/strong><\/li>\n<\/ol>\n\n\n\n<p>P\u0159esto\u017ee se p\u0159i b\u011bhu pohybujete hlavn\u011b dop\u0159edu, tento cvik pos\u00edl\u00ed h\u00fd\u017ed\u011b a mobilizuje ky\u010dle, kolena a kotn\u00edky.&nbsp;<\/p>\n\n\n\n<p>Cvi\u010den\u00ed: Postavte se \u00fazce &#8211; chodidla jsou bl\u00edzko u sebe, \u0161pi\u010dky nohou sm\u011b\u0159uj\u00ed m\u00edrn\u011b ven. P\u0159it\u00e1hn\u011bte lopatky k p\u00e1te\u0159i a dol\u016f, abyste narovnali z\u00e1da. Ud\u011blejte krok na pravou stranu, zatla\u010dte boky dozadu a sou\u010dasn\u011b pokr\u010dte prav\u00e9 koleno, abyste sestoupili do d\u0159epu, levou nohu nechte rovnou. Vra\u0165te se do v\u00fdchoz\u00ed polohy a pohyb opakujte na levou stranu. Prove\u010fte 10 opakov\u00e1n\u00ed pro ka\u017edou nohu.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to: Side Squats | Squats Varianten richtig ausf\u00fchren\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UqOsFIPaE-s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>\u0160VIHY NOHOU VP\u0158ED, VZAD A DO STRAN<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Cvi\u010den\u00ed: Postavte se ke st\u011bn\u011b s dlan\u011bmi ve v\u00fd\u0161ce ramen (snadn\u00e1 verze) nebo se postavte na \u0161\u00ed\u0159ku ramen bez opory (obt\u00ed\u017en\u011bj\u0161\u00ed verze). Pravou nohu m\u00edrn\u011b pokr\u010dte v koleni a za\u010dn\u011bte prov\u00e1d\u011bt \u0161vihy do stran. Prove\u010fte 10-12 opakov\u00e1n\u00ed ka\u017ed\u00e9ho pohybu a p\u0159ejd\u011bte na levou stranu. Pot\u00e9 se postavte prav\u00fdm bokem ke zdi a za\u010dn\u011bte prov\u00e1d\u011bt v\u00fdpady nohou vp\u0159ed a vzad. Vym\u011b\u0148te strany a prove\u010fte stejn\u00fd po\u010det opakov\u00e1n\u00ed pro druhou nohu.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>\u00a0P\u0158\u00cdTAHY KOLEN A P\u0158\u00cdTAHY \u0160PI\u010cEK (OBJET\u00cd KOLEN)<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Cvi\u010den\u00ed: P\u0159i pochodu st\u0159\u00eddav\u011b p\u0159itahujte kolena k hrudn\u00edku &#8211; dr\u017ete nohu 1-2 vte\u0159iny a z\u00e1rove\u0148 ji chytejte pod kolenem a stoupejte na \u0161pi\u010dky.<\/p>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li><strong>SALTA VZAD A V\u00ddPADY<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Prov\u00e1d\u011bn\u00ed d\u0159ep\u016f: Dejte nohy od sebe na \u0161\u00ed\u0159ku bok\u016f. Ruce si op\u0159ete o boky nebo aktivn\u011b pracujte rukama (opa\u010dnou rukou s nohou). Ud\u011blejte krok vzad a pokr\u010dte nohu v koleni tak, aby byla n\u00edzko nad parketou. Neproh\u00fdbejte se v doln\u00ed \u010d\u00e1sti zad. Dbejte na to, aby p\u0159edn\u00ed koleno neunikalo d\u00e1le ne\u017e nad kotn\u00edk (p\u0159i pohledu shora). Vra\u0165te se zp\u011bt a cvik prove\u010fte na druh\u00e9 noze.<\/p>\n\n\n\n<p>Cvi\u010den\u00ed step-ups: Dejte nohy od sebe na \u0161\u00ed\u0159ku bok\u016f. Ruce si polo\u017ete na boky nebo je aktivn\u011b zpracov\u00e1vejte dlan\u011bmi (opa\u010dnou rukou s nohou). Ud\u011blejte krok vp\u0159ed tak, \u017ee zadn\u00ed koleno spust\u00edte co nejn\u00ed\u017ee. Vyhn\u011bte se prohnut\u00ed doln\u00ed \u010d\u00e1sti zad a p\u0159ejet\u00ed p\u0159edn\u00edho kolena p\u0159es prsty na nohou (p\u0159i pohledu shora by koleno m\u011blo b\u00fdt nad kotn\u00edkem). Vra\u0165te se do v\u00fdchoz\u00ed polohy a tot\u00e9\u017e opakujte pro druhou nohu.&nbsp;<\/p>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li><strong>SKIP A a C\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Skip A je vysok\u00fd zdvih kolen sm\u011brem k hrudn\u00edku p\u0159i b\u011bhu na m\u00edst\u011b, zat\u00edmco Skip C je dotyk paty s h\u00fd\u017ed\u00ed.&nbsp;<\/p>\n\n\n\n<p>Proveden\u00ed skipu A: Postavte chodidla na \u0161\u00ed\u0159ku bok\u016f a za\u010dn\u011bte b\u011b\u017eet rovnom\u011brn\u011b na m\u00edst\u011b se zved\u00e1n\u00edm kolena vysoko do vzduchu. Nezapome\u0148te st\u0159\u00eddat ruce.<\/p>\n\n\n\n<p>Proveden\u00ed skipu C: Postavte chodidla na \u0161\u00ed\u0159ku bok\u016f a za\u010dn\u011bte b\u011b\u017eet rovnom\u011brn\u011b na m\u00edst\u011b pokr\u010dte nohu v koleni a patu sm\u011b\u0159ujte k h\u00fd\u017ed\u00edm. na m\u00edst\u011b s ka\u017edou nohou vysoko polo\u017eenou. T\u00edm si prot\u00e1hnete nohy a zah\u0159ejete kl\u00ed\u010dov\u00e9 b\u011b\u017eeck\u00e9 svaly.<\/p>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li><strong>OBR\u00c1CEN\u00cd KOLEN P\u0158I CH\u016eZI<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Proveden\u00ed: P\u0159i rovnom\u011brn\u00e9m pochodu vp\u0159ed zvedejte koleno st\u0159\u00eddav\u011b sm\u011brem ke ky\u010dli p\u0159i ka\u017ed\u00e9m kroku a prov\u00e1d\u011bjte inverzn\u00ed pohyb (koleno by m\u011blo j\u00edt do strany a zp\u011bt).&nbsp;<\/p>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li><strong>MRTV\u00dd \u00daDER<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Mrtv\u00fd brouk je skv\u011bl\u00fd cvik, kter\u00fd aktivuje hlubok\u00e9 svaly, tak\u017ee budete schopni udr\u017eet spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i b\u011bhu a sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<p>Proveden\u00ed: Lehn\u011bte si na z\u00e1da na podlo\u017eku. Zvedn\u011bte nohy a pokr\u010dte je v kolenou tak, aby byly nad hroty ky\u010dl\u00ed. Narovnejte pa\u017ee a um\u00edst\u011bte je nad hrudn\u00edk. Doln\u00ed \u010d\u00e1st zad p\u0159itiskn\u011bte k podlo\u017ece a pupek sm\u011b\u0159ujte k p\u00e1te\u0159i. Tuto polohu zad udr\u017eujte po celou dobu cvi\u010den\u00ed. Narovnejte pravou nohu a spus\u0165te ji co nejn\u00ed\u017ee, dokud nebudete schopni udr\u017eet bedern\u00ed oblast mimo tane\u010dn\u00ed podlo\u017eku, sou\u010dasn\u011b spus\u0165te levou pa\u017ei za sebe sm\u011brem k podlaze tak daleko, jak je to pohodln\u00e9. Na 1-3 sekundy pohyb zastavte a za\u010dn\u011bte se vracet sou\u010dasn\u00fdm zved\u00e1n\u00edm pa\u017ee a nohy do v\u00fdchoz\u00ed polohy. Opakujte s levou pa\u017e\u00ed a pravou nohou. Jedn\u00e1 se o jedno opakov\u00e1n\u00ed.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Dead Bug Exercise: A Core Muscle Exercise to Strengthen Low Back and Abs - BackandNeck.ca\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LrvQ5deTBMY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol start=\"9\" class=\"wp-block-list\">\n<li><strong>HOROLEZEC<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Proveden\u00ed: Zaujm\u011bte pozici vysok\u00e9ho prkna &#8211; ruce pod rameny, chodidla na \u0161\u00ed\u0159ku bok\u016f, pupek zastr\u010den\u00fd sm\u011brem k p\u00e1te\u0159i, z\u00e1da rovn\u00e1, h\u00fd\u017ed\u011b napnut\u00e9 (t\u011blo by m\u011blo tvo\u0159it jednu linii). Za b\u011bhu (jednodu\u0161\u0161\u00ed verze &#8211; ch\u016fze, st\u0159edn\u011b pokro\u010dil\u00e1 verze &#8211; v\u00fdskoky) st\u0159\u00eddav\u011b p\u0159itahujte kolena k hrudn\u00edku.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Mountain Climber\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C_DXQ3Eer_E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol start=\"10\" class=\"wp-block-list\">\n<li><strong>\u00a0MEDV\u011aD\u00cd PLANK + PIKE PLANK<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Cvi\u010den\u00ed: Klekn\u011bte si s koleny na \u0161\u00ed\u0159ku bok\u016f a rukama pod rameny. Zpevn\u011bte b\u0159i\u0161n\u00ed svaly a h\u00fd\u017ed\u011b. Zvedn\u011bte kolena n\u00edzko nad podlo\u017eku. Pot\u00e9 zvedn\u011bte boky nahoru tak, aby va\u0161e t\u011blo p\u0159ipom\u00ednalo p\u00edsmeno V.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bear Plank Pulse and Pike\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-WOBpdOwdY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm je dobr\u00fd postup, kter\u00fd nejen sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed, ale tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i tr\u00e9ninkovou v\u00fdkonnost. Pokud si nejste jisti, jak by m\u011bla spr\u00e1vn\u00e1 rozcvi\u010dka p\u0159ed b\u011bhem vypadat, p\u0159e\u010dt\u011bte si na\u0161e tipy a seznamte se s uk\u00e1zkov\u00fdmi zah\u0159\u00edvac\u00edmi cviky pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9 b\u011b\u017ece. Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm &#8211; co to d\u00e1? Omezen\u00fd \u010das na [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1302,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[47],"tags":[],"class_list":["post-1301","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behani"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bhem: jak by m\u011blo vypadat a jak dlouho by m\u011blo trvat? Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece - 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\/zahrati-pred-behem-jak-by-melo-vypadat-a-jak-dlouho-by-melo-trvat-zahrivaci-cviceni-pro-zacatecniky-i-pokrocile-bezce\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bhem: jak by m\u011blo vypadat a jak dlouho by m\u011blo trvat? Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm je dobr\u00fd postup, kter\u00fd nejen sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed, ale tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i tr\u00e9ninkovou v\u00fdkonnost. Pokud si nejste jisti, jak by m\u011bla spr\u00e1vn\u00e1 rozcvi\u010dka p\u0159ed b\u011bhem vypadat, p\u0159e\u010dt\u011bte si na\u0161e tipy a seznamte se s uk\u00e1zkov\u00fdmi zah\u0159\u00edvac\u00edmi cviky pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9 b\u011b\u017ece. Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm &#8211; co to d\u00e1? 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Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/zahrati-pred-behem-jak-by-melo-vypadat-a-jak-dlouho-by-melo-trvat-zahrivaci-cviceni-pro-zacatecniky-i-pokrocile-bezce\/","og_locale":"cs_CZ","og_type":"article","og_title":"Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bhem: jak by m\u011blo vypadat a jak dlouho by m\u011blo trvat? Zah\u0159\u00edvac\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 b\u011b\u017ece - Blog Sportano.cz","og_description":"Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm je dobr\u00fd postup, kter\u00fd nejen sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed, ale tak\u00e9 zv\u00fd\u0161\u00ed va\u0161i tr\u00e9ninkovou v\u00fdkonnost. Pokud si nejste jisti, jak by m\u011bla spr\u00e1vn\u00e1 rozcvi\u010dka p\u0159ed b\u011bhem vypadat, p\u0159e\u010dt\u011bte si na\u0161e tipy a seznamte se s uk\u00e1zkov\u00fdmi zah\u0159\u00edvac\u00edmi cviky pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9 b\u011b\u017ece. Zah\u0159\u00e1t\u00ed p\u0159ed b\u011bh\u00e1n\u00edm &#8211; co to d\u00e1? 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