{"id":148,"date":"2022-05-31T07:53:36","date_gmt":"2022-05-31T07:53:36","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jak-vybrat-spravne-hole-pro-nordic-walking-nejdulezitejsi-pravidla\/"},"modified":"2025-07-23T08:22:56","modified_gmt":"2025-07-23T08:22:56","slug":"jak-vybrat-spravne-hole-pro-nordic-walking-nejdulezitejsi-pravidla","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jak-vybrat-spravne-hole-pro-nordic-walking-nejdulezitejsi-pravidla\/","title":{"rendered":"Jak vybrat spr\u00e1vn\u00e9 hole pro Nordic Walking? Nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla"},"content":{"rendered":"

\u00a0<\/strong>Nezasv\u011bcen\u00ed v\u00e1m \u0159eknou, \u017ee nordic walking je prost\u011b ch\u016fze s holemi. Aby byla tato forma fyzick\u00e9 aktivity \u00fa\u010dinn\u00e1, je v praxi nutn\u00e9 nejen dodr\u017eovat spr\u00e1vnou techniku ch\u016fze, ale tak\u00e9 m\u00edt vhodn\u011b zvolen\u00e9 hole pro nordic walking. <\/strong><\/p>\n

Nordic walking: obl\u00edben\u00e1 sportovn\u00ed aktivita pro ka\u017ed\u00e9ho<\/h2>\n

Nordic walking je relativn\u011b nov\u00fd obor rekreace. Objevil se ve 20. letech 20. stolet\u00ed ve Finsku, kde se pou\u017e\u00edval jako dopl\u0148kov\u00fd tr\u00e9nink pro b\u011b\u017ece na ly\u017e\u00edch. Tehdy se mu \u0159\u00edkalo Sauvak\u00e4vely, co\u017e doslova znamen\u00e1 „ch\u016fze s holemi“. V dne\u0161n\u00ed dob\u011b oce\u0148uj\u00ed zdrav\u00ed prosp\u011b\u0161n\u00e9 vlastnosti nordic walkingu lid\u00e9 r\u016fzn\u00e9ho v\u011bku a \u00farovn\u011b fyzick\u00e9 zdatnosti, kte\u0159\u00ed jej provozuj\u00ed po cel\u00fd rok. Ch\u016fze po rovinat\u00e9m ter\u00e9nu (m\u011bstsk\u00e9 parky, lesn\u00ed cesty nebo ulice velk\u00fdch i mal\u00fdch m\u011bst) se provozuje jako rekrea\u010dn\u00ed i profesion\u00e1ln\u00ed aktivita.<\/p>\n

P\u0159i b\u011b\u017en\u00e9 ch\u016fzi je t\u011blo prota\u017eeno pouze do poloviny, zat\u00edmco p\u0159i ch\u016fzi s holemi pracuj\u00ed ob\u011b strany t\u011bla sou\u010dasn\u011b, co\u017e vede k pos\u00edlen\u00ed sval\u016f nohou, hrudn\u00edku, pa\u017e\u00ed, ramen a b\u0159icha. D\u016fle\u017eit\u00e9 je, \u017ee speci\u00e1ln\u00ed technika ch\u016fze p\u0159i nordic walkingu nezat\u011b\u017euje klouby a p\u00e1te\u0159, pom\u00e1h\u00e1 rozv\u00edjet n\u00e1vyk udr\u017eovat spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a pracovat na lep\u0161\u00ed rovnov\u00e1ze a koordinaci pohyb\u016f. Je to forma cvi\u010den\u00ed pro lidi v\u0161ech v\u011bkov\u00fdch kategori\u00ed a hmotnost\u00ed, pro ty, kte\u0159\u00ed jsou v dobr\u00e9 kondici, i pro ty, kte\u0159\u00ed se pr\u00e1v\u011b za\u010dali h\u00fdbat. Mohou ji praktikovat lid\u00e9 s kardiologick\u00fdmi probl\u00e9my, diabetici, onkologi\u010dt\u00ed pacienti, ale i t\u011bhotn\u00e9 \u017eeny a \u017eeny po t\u011bhotenstv\u00ed a profesion\u00e1ln\u00ed sportovci (pro zpest\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu). Dal\u0161\u00ed v\u00fdhody? P\u0159i ch\u016fzi s holemi nordic walking sp\u00e1l\u00edme o 20-40 % v\u00edce kalori\u00ed ne\u017e p\u0159i b\u011b\u017en\u00e9 ch\u016fzi, proto se vyplat\u00ed vyu\u017e\u00edt ji v p\u0159\u00edpad\u011b nadv\u00e1hy, obezity nebo udr\u017eov\u00e1n\u00ed \u0161t\u00edhl\u00e9 postavy. Systematick\u00e1 ch\u016fze pom\u016f\u017ee sn\u00ed\u017eit stres a \u00fanavu a d\u00edky n\u00ed se zbav\u00edte nap\u011bt\u00ed v ramenn\u00edm pletenci a krku. Sn\u00ed\u017e\u00edte tak\u00e9 klidov\u00fd krevn\u00ed tlak a hladinu cholesterolu. Nordic walking nav\u00edc podporuje skupinov\u00e9 \u00fasil\u00ed, kter\u00e9 m\u00e1 pozitivn\u00ed vliv na organismus, ovliv\u0148uje \u00farove\u0148 motivace a n\u00e1sledn\u00fdch v\u00fdzev a pom\u00e1h\u00e1 navazovat nov\u00e1 p\u0159\u00e1telstv\u00ed.<\/p>\n

\"Dv\u011b<\/p>\n

Jak\u00e9 hole zvolit pro Nordic Walking? Typy a \u00fa\u010del pou\u017eit\u00ed<\/h2>\n

S nordic walking je nejlep\u0161\u00ed za\u010d\u00edt pod veden\u00edm instruktora. P\u0159esto\u017ee se nejedn\u00e1 o slo\u017eit\u00fd sport, je lep\u0161\u00ed poradit se s profesion\u00e1lem, kter\u00fd v\u00e1m uk\u00e1\u017ee spr\u00e1vnou techniku ch\u016fze a porad\u00ed v\u00e1m s v\u00fdb\u011brem vybaven\u00ed.<\/p>\n

Spr\u00e1vn\u00fd pohyb nastane, kdy\u017e se hole pro nordic walking zasunou do poloviny vzd\u00e1lenosti mezi jednou a druhou nohou, p\u0159i\u010dem\u017e se loketn\u00ed kloub narovn\u00e1 p\u0159i zasouv\u00e1n\u00ed hol\u00ed a hole se uvoln\u00ed, jakmile se odraz\u00edte. Aby v\u0161e fungovalo hladce a p\u0159in\u00e1\u0161elo po\u017eadovan\u00e9 v\u00fdsledky, je t\u0159eba spr\u00e1vn\u011b zvolit hole pro nordic walking. Nezapome\u0148te si vybrat speci\u00e1ln\u00ed hole, nikoli trekingov\u00e9 modely. Bohu\u017eel se tyto n\u00e1zvy \u010dasto zam\u011b\u0148uj\u00ed, co\u017e je zav\u00e1d\u011bj\u00edc\u00ed. Hole pro nordic walking maj\u00ed tzv. rukavice a rovnou rukoje\u0165, zat\u00edmco trekov\u00e9 hole maj\u00ed poutka a profilovanou h\u0159ibovitou rukoje\u0165 (jako nap\u0159\u00edklad ly\u017ea\u0159sk\u00e9 hole). Vych\u00e1zkov\u00e9 hole se d\u011bl\u00ed na skl\u00e1dac\u00ed a hole s pevnou d\u00e9lkou a tak\u00e9 podle materi\u00e1lu, ze kter\u00e9ho jsou vyrobeny.<\/p>\n

Skl\u00e1dac\u00ed a pevn\u00e9 ty\u010de<\/h3>\n

Pevn\u00e9 uzlov\u00e9 hole jsou obl\u00edben\u00e9 d\u00edky sv\u00e9 odolnosti (bez nastavovac\u00edho mechanismu, kter\u00fd eliminuje riziko po\u0161kozen\u00ed), stabilit\u011b a n\u00edzk\u00e9 hmotnosti. Ty\u010de o jedn\u00e9 d\u00e9lce se vyr\u00e1b\u011bj\u00ed v kroc\u00edch po 5 cm, nap\u0159: 105, 110, 115 atd. Na druhou stranu teleskopick\u00e9 hole (nap\u0159. Masters Nordic Walking Pole Training nebo Gabel Vario S) jsou d\u00edky mo\u017enosti slo\u017een\u00ed pohodln\u011bj\u0161\u00ed na p\u0159epravu a snadn\u011bji se skladuj\u00ed, ale jsou m\u00e9n\u011b odoln\u00e9 proti po\u0161kozen\u00ed. Mechanismus se m\u016f\u017ee vych\u00fdlit z tvaru a h\u016f\u0159e p\u0159en\u00e1\u0161et energii nebo se n\u00e1hodn\u011b ohnout, co\u017e m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed. Mo\u017enost slo\u017een\u00ed je skv\u011bl\u00e1, pokud hole pou\u017e\u00edv\u00e1 v\u00edce lid\u00ed (nap\u0159. p\u0159i skupinov\u00fdch aktivit\u00e1ch).<\/p>\n

Hlin\u00edkov\u00e9, uhl\u00edkov\u00e9 nebo sklolamin\u00e1tov\u00e9 ty\u010de<\/h3>\n

\n

Hlin\u00edkov\u00e9 hole na nordic walking (nap\u0159. Leki Response) jsou lehk\u00e9, ale pom\u011brn\u011b tuh\u00e9. Jsou ide\u00e1ln\u00ed pro ty, kte\u0159\u00ed se za\u010d\u00ednaj\u00ed u\u010dit spr\u00e1vnou techniku ch\u016fze. Modely ze skeln\u00fdch vl\u00e1ken jsou z hlediska hmotnosti srovnateln\u00e9 s modely z uhl\u00edkov\u00fdch vl\u00e1ken (karbonu), ale jsou mnohem pru\u017en\u011bj\u0161\u00ed. Karbonov\u00e1 vl\u00e1kna (nap\u0159. FIZAN Race Carbon) jsou naopak tuh\u00e1 a lehk\u00e1, tj. nejlep\u0161\u00ed volba, ale tak\u00e9 nejdra\u017e\u0161\u00ed (v z\u00e1vislosti na pod\u00edlu karbonu ve v\u00fdrob\u011b). Z\u00e1le\u017e\u00ed u tak mal\u00e9ho za\u0159\u00edzen\u00ed na hmotnosti? Ano. Na del\u0161\u00edch proch\u00e1zk\u00e1ch bude rozd\u00edl znateln\u00fd. Pro\u010d je lep\u0161\u00ed zvolit tuh\u00e9 ty\u010de? Proto\u017ee nerezonuj\u00ed a l\u00e9pe p\u0159en\u00e1\u0161ej\u00ed energii, tak\u017ee ch\u016fze s nimi je efektivn\u011bj\u0161\u00ed.<\/p>\n

V\u00fd\u0161ka hol\u00ed pro Nordic Walking: pravidla pro v\u00fdb\u011br d\u00e9lky<\/h3>\n

Nejd\u016fle\u017eit\u011bj\u0161\u00edm parametrem p\u0159i v\u00fdb\u011bru hol\u00ed je jejich d\u00e9lka, kter\u00e1 se vol\u00ed podle v\u00fd\u0161ky u\u017eivatele. Pro ur\u010den\u00ed vhodn\u00e9 d\u00e9lky NW sloup\u016f se pou\u017e\u00edv\u00e1 jednoduch\u00fd p\u0159epo\u010d\u00edtac\u00ed koeficient. U za\u010d\u00e1te\u010dn\u00edk\u016f je t\u0159eba v\u00fd\u0161ku (v cm) vyn\u00e1sobit \u010d\u00edslem 0,68. U pokro\u010dil\u00fdch u\u017eivatel\u016f je t\u0159eba v\u00fd\u0161ku vyn\u00e1sobit \u010d\u00edslem 0,72. V\u00fdsledek z\u00edskan\u00fd v cm je t\u0159eba zaokrouhlit dol\u016f, pokud s nordic walkingem za\u010d\u00edn\u00e1te, nebo zaokrouhlit nahoru, pokud ji\u017e zn\u00e1te spr\u00e1vnou techniku a chcete siln\u011bji zapojit svaly.<\/p>\n

Nap\u0159\u00edklad m\u011b\u0159\u00edte 180 cm a je to v\u00e1\u0161 prvn\u00ed n\u00e1kup. Proto pro v\u00e1s vypo\u010d\u00edt\u00e1me spr\u00e1vnou d\u00e9lku ty\u010d\u00ed:<\/p>\n

\n

180 cm x 0,68 = 122,4 cm<\/strong><\/p>\n<\/blockquote>\n

Pro za\u010d\u00e1tek jsou proto nejlep\u0161\u00ed modely o d\u00e9lce 120 cm. A\u017e si osvoj\u00edte spr\u00e1vnou techniku, del\u0161\u00ed krok a v\u011bt\u0161\u00ed rozsah \u0161vihu pa\u017e\u00ed, m\u016f\u017eete p\u0159ej\u00edt na 125 cm dlouh\u00e9 hole.<\/p>\n

Dal\u0161\u00edm zp\u016fsobem, jak nastavit d\u00e9lku hol\u00ed, je postavit se vzp\u0159\u00edmen\u011b na rovn\u00fd povrch. Pot\u00e9 uchopte ty\u010d za rukoje\u0165, polo\u017ete ji na zem a zkontrolujte, zda je v\u00e1\u0161 loket ohnut\u00fd v \u00fahlu 90 stup\u0148\u016f (pokud jste zvl\u00e1dli z\u00e1klady NW) nebo 100 stup\u0148\u016f (pokud jste za\u010d\u00e1te\u010dn\u00edk). Pokud ano, \u00fasp\u011b\u0161n\u011b jste vybrali spr\u00e1vnou d\u00e9lku hol\u00ed pro nordic walking. Jak z\u00edskat \u00fahel 100 stup\u0148\u016f? Ohn\u011bte pa\u017ei do prav\u00e9ho \u00fahlu a m\u00edrn\u011b ji spus\u0165te.<\/p>\n

Typy tip\u016f pro nordic walking a jejich \u00fa\u010del<\/h2>\n

Kdy\u017e mluv\u00edme o hrotech u hol\u00ed pro nordic walking, m\u011bli bychom zm\u00ednit jak hlavn\u00ed \u017eer\u010f, kter\u00e1 se zapichuje do zem\u011b nebo se odstrkuje od asfaltu\/betonu, tak rukoje\u0165. \u010cepel by m\u011bla b\u00fdt vybr\u00e1na podle povrchu, po kter\u00e9m obvykle chod\u00edte. P\u0159i ch\u016fzi v m\u011bkk\u00e9m ter\u00e9nu pou\u017e\u00edvejte kovov\u00e9 hroty a p\u0159i ch\u016fzi v tvrd\u00e9m ter\u00e9nu pou\u017e\u00edvejte gumov\u00e9 p\u0159ekryvy, tzv. boty (nap\u0159. GABEL Sport Pad nebo Leki Powergrip Pad), kter\u00e9 zabra\u0148uj\u00ed po\u0161kozen\u00ed. Hroty se m\u011bn\u00ed r\u016fzn\u00fdmi zp\u016fsoby v z\u00e1vislosti na dan\u00e9m modelu, nap\u0159. kliknut\u00edm na mechanismus nebo nasazen\u00edm podlo\u017eky, kter\u00e1 je samostatnou sou\u010d\u00e1st\u00ed ty\u010de.<\/p>\n

\"Osoba<\/p>\n

Rukoje\u0165 by m\u011bla b\u00fdt ergonomick\u00e1 a hladk\u00e1, abypadla do Doporu\u010duje se, aby byl vybaven korkov\u00fdmi vlo\u017ekami, kter\u00e9 zajist\u00ed, \u017ee ruka bude pevn\u011b dr\u017eet ve spr\u00e1vn\u00e9 poloze (ruka nebude klouzat, kdy\u017e je mokr\u00e1, nap\u0159. od potu). Nejlep\u0161\u00ed je, kdy\u017e je rukavice odn\u00edmateln\u00e1 (zaru\u010duje volnost pohybu, kdy\u017e se chcete nap\u0159\u00edklad nap\u00edt vody nebo n\u011bco vyndat z batohu). Pokud je rukavice od za\u010d\u00e1tku nepohodln\u00e1 a od\u0159en\u00e1, nepo\u010d\u00edtejte s t\u00edm, \u017ee se \u010dasem rozt\u00e1hne a p\u0159izp\u016fsob\u00ed va\u0161\u00ed ruce. U spr\u00e1vn\u00e9ho modelu z\u016fstane mezi palcem a ukazov\u00e1\u010dkem mal\u00fd prostor.<\/p>\n

Co dal\u0161\u00edho krom\u011b hol\u00ed je pro nordic walking u\u017eite\u010dn\u00e9?<\/h2>\n

Aby v\u00e1m hole na nordic walking vydr\u017eely co nejd\u00e9le, vyplat\u00ed se krom\u011b kvalitn\u00edch materi\u00e1l\u016f a dal\u0161\u00edch ochrann\u00fdch prvk\u016f, nap\u0159. kryt\u016f na hroty, vybavit se speci\u00e1ln\u00edm obalem. Obal usnadn\u00ed nejen jejich skladov\u00e1n\u00ed, ale i p\u0159epravu a bude dobrou ochranou proti vlhkosti a ne\u010distot\u00e1m. Na str\u00e1nk\u00e1ch Sportano.cz najdete nap\u0159\u00edklad vaky na hole zna\u010dky LEKI, kter\u00e9 lze pou\u017e\u00edt i na p\u0159epravu kole\u010dkov\u00fdch ly\u017e\u00ed nebo b\u011b\u017eek.<\/p>\n

Abyste z nordic walkingu mohli pln\u011b t\u011b\u017eit, vyplat\u00ed se po\u0159\u00eddit si krom\u011b vhodn\u011b zvolen\u00fdch hol\u00ed tak\u00e9 pohodlnou turistickou\/trekovou obuv (vyb\u00edrejte podle n\u00e1ro\u010dnosti ter\u00e9nu, pokro\u010dilosti a pov\u011btrnostn\u00edch podm\u00ednek) a termopr\u00e1dlo, kter\u00e9 dob\u0159e odv\u00e1d\u00ed vlhkost a m\u00e1 pru\u017en\u00fd st\u0159ih zaji\u0161\u0165uj\u00edc\u00ed volnost pohybu. P\u0159i del\u0161\u00edch t\u00far\u00e1ch je d\u016fle\u017eit\u00e9 po\u010d\u00edtat s prom\u011bnlivost\u00ed po\u010das\u00ed, proto se hod\u00ed lehk\u00fd turistick\u00fd batoh s dostatkem m\u00edsta na v\u011bci, jako je pl\u00e1\u0161t\u011bnka, rukavice, voda a sva\u010dina, a sportovn\u00ed \u010depice nebo \u0161\u00e1tek (na ochranu krku a hlavy p\u0159ed v\u011btrem nebo UV z\u00e1\u0159en\u00edm).<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0Nezasv\u011bcen\u00ed v\u00e1m \u0159eknou, \u017ee nordic walking je prost\u011b ch\u016fze s holemi. Aby byla tato forma fyzick\u00e9 aktivity \u00fa\u010dinn\u00e1, je v praxi nutn\u00e9 nejen dodr\u017eovat spr\u00e1vnou techniku ch\u016fze, ale tak\u00e9 m\u00edt vhodn\u011b zvolen\u00e9 hole pro nordic walking. Nordic walking: obl\u00edben\u00e1 sportovn\u00ed aktivita pro ka\u017ed\u00e9ho Nordic walking je relativn\u011b nov\u00fd obor rekreace. Objevil se ve 20. letech […]<\/p>\n","protected":false},"author":7,"featured_media":153,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-turistika"],"acf":[],"yoast_head":"\nJak vybrat spr\u00e1vn\u00e9 hole pro Nordic Walking? Nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla - 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\/jak-vybrat-spravne-hole-pro-nordic-walking-nejdulezitejsi-pravidla\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak vybrat spr\u00e1vn\u00e9 hole pro Nordic Walking? Nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"\u00a0Nezasv\u011bcen\u00ed v\u00e1m \u0159eknou, \u017ee nordic walking je prost\u011b ch\u016fze s holemi. Aby byla tato forma fyzick\u00e9 aktivity \u00fa\u010dinn\u00e1, je v praxi nutn\u00e9 nejen dodr\u017eovat spr\u00e1vnou techniku ch\u016fze, ale tak\u00e9 m\u00edt vhodn\u011b zvolen\u00e9 hole pro nordic walking. 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