{"id":397,"date":"2022-08-04T12:25:26","date_gmt":"2022-08-04T12:25:26","guid":{"rendered":"https:\/\/sportano.cz\/blog\/plavani-s-drakem-od-a-do-z-komplexni-pruvodce-technika-dychani-a-nejvetsi-vyhody-plavani-na-kajaku\/"},"modified":"2025-07-23T08:56:56","modified_gmt":"2025-07-23T08:56:56","slug":"plavani-s-drakem-od-a-do-z-komplexni-pruvodce-technika-dychani-a-nejvetsi-vyhody-plavani-na-kajaku","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/plavani-s-drakem-od-a-do-z-komplexni-pruvodce-technika-dychani-a-nejvetsi-vyhody-plavani-na-kajaku\/","title":{"rendered":"Plav\u00e1n\u00ed s drakem od A do Z – komplexn\u00ed pr\u016fvodce. Technika, d\u00fdch\u00e1n\u00ed a nejv\u011bt\u0161\u00ed v\u00fdhody plav\u00e1n\u00ed na kajaku"},"content":{"rendered":"

Kajak umo\u017e\u0148uje rychle a efektivn\u011b p\u0159ekonat v\u00edce metr\u016f na vod\u011b. Plav\u00e1n\u00ed na kajaku pom\u00e1h\u00e1 zm\u00edrnit bolesti zad, probl\u00e9my pohybov\u00e9ho apar\u00e1tu a podporuje atletickou postavu. Co byste m\u011bli v\u011bd\u011bt o technice a v\u00fdhod\u00e1ch t\u00e9to plaveck\u00e9 techniky<\/strong>?<\/p>\n

Plaveck\u00fd styl kraul – z\u00e1kladn\u00ed informace o plaveck\u00e9m stylu kraul<\/h2>\n

Kraul je jednou ze z\u00e1kladn\u00edch plaveck\u00fdch technik. Po\u010d\u00e1tky kraulu sahaj\u00ed a\u017e k sout\u011b\u017ei v Lond\u00fdn\u011b v roce 1844, v n\u00ed\u017e severoamerick\u00fd indi\u00e1n zv\u00edt\u011bzil nad britsk\u00fdmi sout\u011b\u017e\u00edc\u00edmi jinou technikou ne\u017e klasickou \u017e\u00e1bou. Tato plaveck\u00e1 technika se vyvinula d\u00edky siru Johnu Arthuru Trudgenovi, po n\u011bm\u017e se j\u00ed za\u010dalo \u0159\u00edkat „trudgen“. Australsk\u00fd plavec Richmond Cavill pak zm\u011bnil n\u016f\u017ekov\u00fd pohyb nohou na kopy, zat\u00edmco Havajan Duke Kahanamoku pou\u017e\u00edval rychlej\u0161\u00ed a plynulej\u0161\u00ed pr\u00e1ci nohou. V sou\u010dasn\u00e9 dob\u011b se v kraulu nej\u010dast\u011bji pou\u017e\u00edv\u00e1 rytmus \u0161esti z\u00e1b\u011br\u016f nohou na jeden cyklus pa\u017e\u00ed, ale je mo\u017en\u00e9 plavat i dv\u011bma nebo \u010dty\u0159mi z\u00e1b\u011bry.<\/p>\n

Kl\u00ed\u010dov\u00fdm prvkem je technika plav\u00e1n\u00ed draka<\/h2>\n

N\u00edzk\u00fd odpor vody, kter\u00fd vypl\u00fdv\u00e1 z obl\u00e9 siluety, velk\u00fd rozsah \u010dinnosti pa\u017e\u00ed, kter\u00e9 jsou zodpov\u011bdn\u00e9 za 70-90 % hnac\u00ed s\u00edly pohybu v kraulu, a st\u0159\u00eddav\u00e1 \u010dinnost nohou umo\u017e\u0148uj\u00ed rychl\u00e9 a efektivn\u00ed dokon\u010den\u00ed po sob\u011b jdouc\u00edch d\u00e9lek v baz\u00e9nu nebo na otev\u0159en\u00e9 vod\u011b. Technika kraulu je nejrychlej\u0161\u00edm zp\u016fsobem plav\u00e1n\u00ed, a proto se velmi \u010dasto pou\u017e\u00edv\u00e1 p\u0159i triatlonov\u00fdch z\u00e1vodech nebo p\u0159i sout\u011b\u017e\u00edch v plav\u00e1n\u00ed „voln\u00fdm stylem“. Z tohoto d\u016fvodu se mohou oba n\u00e1zvy pou\u017e\u00edvat zam\u011bniteln\u011b.<\/p>\n

P\u0159i kraulu je d\u016fle\u017eit\u00e9 udr\u017eovat hlavu v jedn\u00e9 linii s p\u00e1te\u0159\u00ed a sm\u011b\u0159ovat o\u010di dol\u016f. Tato poloha t\u011bla umo\u017e\u0148uje dos\u00e1hnout co nejvy\u0161\u0161\u00ed polohy ve vod\u011b, co\u017e vytv\u00e1\u0159\u00ed men\u0161\u00ed odpor, a proto umo\u017e\u0148uje plavat rychleji a efektivn\u011bji. Dal\u0161\u00edmi kl\u00ed\u010dov\u00fdmi prvky spr\u00e1vn\u00e9 techniky plav\u00e1n\u00ed kraulem jsou rota\u010dn\u00ed pohyb trupu pod\u00e9l st\u0159edov\u00e9 osy t\u011bla, tzv. vysok\u00fd loket, rytmick\u00e1 pr\u00e1ce nohou a spr\u00e1vn\u00e1 koordinace pohybu a d\u00fdch\u00e1n\u00ed.<\/p>\n

\"Plavec<\/p>\n

Plavba na kajaku a pr\u00e1ce s rukama, nohama, d\u00fdch\u00e1n\u00ed<\/h2>\n

Nejd\u016fle\u017eit\u011bj\u0161\u00edm aspektem p\u0159i v\u00fdvoji spr\u00e1vn\u00e9 techniky plav\u00e1n\u00ed s drakem je koordinace pohyb\u016f t\u011bla a d\u00fdch\u00e1n\u00ed. M\u011bli byste omezit sv\u00e9 pohyby na nezbytn\u00e9 minimum, abyste dos\u00e1hli co nejefektivn\u011bj\u0161\u00ed siluety, co\u017e se projev\u00ed v rychlosti a efektivit\u011b pohybu. P\u0159edev\u0161\u00edm byste se m\u011bli vyvarovat pohledu p\u0159ed sebe a zved\u00e1n\u00ed hlavy, proto\u017ee naru\u0161uj\u00ed vyrovn\u00e1n\u00ed siluety ve vod\u011b. V takov\u00e9m p\u0159\u00edpad\u011b za\u010dnou ky\u010dle a nohy klesat, co\u017e zt\u011b\u017euje pohyb vp\u0159ed a vy\u017eaduje v\u00edce pr\u00e1ce nohou, co\u017e zp\u016fsobuje v\u011bt\u0161\u00ed \u00fanavu. D\u016fle\u017eit\u00e1 je tak\u00e9 rota\u010dn\u00ed poloha t\u011bla nam\u00edsto ploch\u00e9 polohy na b\u0159i\u0161e a hrudn\u00edku.<\/p>\n

Pr\u00e1ce rukou<\/h3>\n

V kraulu se pr\u00e1ce rukou skl\u00e1d\u00e1 ze t\u0159\u00ed f\u00e1z\u00ed: tah\u00e1n\u00ed, tla\u010den\u00ed zp\u011bt a n\u00e1vratu, tj. vyno\u0159en\u00ed z vody. Zahrnuje tak\u00e9 rota\u010dn\u00ed pohyb t\u011bla kolem sv\u00e9 osy a spo\u010d\u00edv\u00e1 v tom, \u017ee se st\u0159\u00eddav\u011b natahujete co nejd\u00e1le p\u0159ed t\u011blo. Ruka pokr\u010den\u00e1 v lokti prov\u00e1d\u00ed zp\u011btn\u00fd tah (nikoliv tah vzh\u016fru). Je t\u0159eba udr\u017eovat konstantn\u00ed \u00fahel ohybu, dokud nen\u00ed ruka ve v\u00fd\u0161ce ramen. P\u0159i vkl\u00e1d\u00e1n\u00ed ruky do vody ji polo\u017ete o n\u011bco v\u00edce na vn\u011bj\u0161\u00ed linii ramen a kone\u010dky prst\u016f sm\u011b\u0159ujte dol\u016f. Loket by m\u011bl b\u00fdt nad rukou. Prsty dr\u017ete m\u00edrn\u011b od sebe. Pot\u00e9 st\u00e1hn\u011bte ruku pod vodu pomoc\u00ed takzvan\u00e9ho „ch\u0148apnut\u00ed“ (bod, ve kter\u00e9m ruka za\u010dne p\u0159itahovat vodu), abyste n\u00e1sledn\u011b udr\u017eeli pohyb v p\u0159\u00edm\u00e9m sm\u011bru. V dal\u0161\u00ed f\u00e1zi by m\u011bl b\u00fdt loket ohnut\u00fd v prav\u00e9m \u00fahlu a ruka by m\u011bla sm\u011b\u0159ovat do oblasti ky\u010dl\u00ed a zrychlit pohyb. Kdy\u017e vytahujete ruku z vody, vyt\u00e1hn\u011bte nejprve pa\u017ei, pak p\u0159edlokt\u00ed a nakonec ruku. P\u0159i p\u0159edpa\u017eov\u00e1n\u00ed pa\u017ee nad hlavu pou\u017e\u00edvejte tzv. vysok\u00fd loket, tj. dr\u017ete loket v\u00fd\u0161e ne\u017e ruku. Po\u0159ad\u00ed pohyb\u016f na prav\u00e9 stran\u011b mus\u00ed b\u00fdt analogick\u00e9 po\u0159ad\u00ed pohyb\u016f na lev\u00e9 stran\u011b.<\/p>\n

Pr\u00e1ce nohou<\/h3>\n

V kraulu je pohyb nohou st\u0159\u00eddav\u00fd a trochu p\u0159ipom\u00edn\u00e1 tzv. vertik\u00e1ln\u00ed n\u016f\u017eky. M\u011bla by b\u00fdt zah\u00e1jena z bok\u016f a synchronizov\u00e1na s pohybem pa\u017e\u00ed a dechem. Prsty nohou mus\u00ed b\u00fdt p\u0159ita\u017eeny k sob\u011b a nad hladinu vody by m\u011bla vy\u010dn\u00edvat pouze pata. Kolena a kotn\u00edky mus\u00ed b\u00fdt pru\u017en\u00e9 a mus\u00ed pracovat plynule a s n\u00edzkou frekvenc\u00ed. Pr\u00e1ce nohou je p\u0159izp\u016fsobena rytmu plav\u00e1n\u00ed kraulem, kter\u00fd m\u016f\u017ee b\u00fdt dvou-, \u010dty\u0159- nebo \u0161estidob\u00fd, kdy na ka\u017ed\u00fd cel\u00fd cyklus pohybu pa\u017e\u00ed p\u0159ipadaj\u00ed 2, 4 nebo 6 kop\u016f.<\/p>\n

D\u00fdch\u00e1n\u00ed<\/h3>\n

Je to jeden z nejobt\u00ed\u017en\u011bj\u0161\u00edch a z\u00e1rove\u0148 nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f plav\u00e1n\u00ed kraulem. Zde m\u016f\u017eete d\u00fdchat dv\u011bma zp\u016fsoby – ka\u017ed\u00fd druh\u00fd nebo t\u0159et\u00ed pohyb pa\u017e\u00ed. F\u00e1ze n\u00e1dechu by m\u011bla b\u00fdt dvakr\u00e1t krat\u0161\u00ed ne\u017e f\u00e1ze v\u00fddechu, tj. n\u00e1dech by m\u011bl b\u00fdt rychl\u00fd a v\u00fddech prodlou\u017een\u00fd a m\u011bl by skon\u010dit d\u0159\u00edve, ne\u017e se hlava op\u011bt vyno\u0159\u00ed. Takzvan\u00e1 dechov\u00e1 sekvence v kraulu se skl\u00e1d\u00e1 z n\u00e1dechu p\u0159i \u010d\u00e1ste\u010dn\u011b zvednut\u00e9 hlav\u011b a poloze obli\u010deje bokem k vodn\u00ed hladin\u011b s rukou prov\u00e1d\u011bj\u00edc\u00ed odstrkovac\u00ed pohyb (pa\u017ee ohnut\u00e1 v lokti) a klidn\u00e9ho v\u00fddechu p\u0159i n\u00e1vratu do vzp\u0159\u00edmen\u00e9 polohy ve vod\u011b. Je dobr\u00e9 vydechovat nosem a \u00fasty sou\u010dasn\u011b (lep\u0161\u00ed p\u0159\u00edprava na dal\u0161\u00ed n\u00e1dech a men\u0161\u00ed riziko n\u00e1hodn\u00e9ho udu\u0161en\u00ed vodou). Sna\u017ete se d\u00fdchat na ob\u011b strany, tj. p\u0159i ot\u00e1\u010den\u00ed na pravou stranu se jednou nadechn\u011bte a jednou na levou stranu.<\/p>\n

Koordinace d\u00fdch\u00e1n\u00ed s pohybem v kraulu v\u00e1m pom\u016f\u017ee nejen plavat rychleji a efektivn\u011bji, ale tak\u00e9 se m\u00e9n\u011b unavit. Vyvarujte se zadr\u017eov\u00e1n\u00ed dechu, abyste neztratili ladn\u00fd tvar t\u011bla a energii.<\/p>\n

Na za\u010d\u00e1tku va\u0161eho kajak\u00e1\u0159sk\u00e9ho dobrodru\u017estv\u00ed budete pot\u0159ebovat n\u011bkolik lekc\u00ed s instruktorem plav\u00e1n\u00ed, kter\u00fd v\u00e1m pom\u016f\u017ee vytvo\u0159it spr\u00e1vnou polohu t\u011bla ve vod\u011b, v\u011bnovat pozornost spr\u00e1vn\u00e9 technice rukou a nohou a uk\u00e1\u017ee v\u00e1m, jak d\u00fdchat, abyste plavali efektivn\u011b a bezpe\u010dn\u011b.<\/p>\n

Nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u00fdhody plav\u00e1n\u00ed s drakem<\/h2>\n

Systematick\u00e1 j\u00edzda na kajaku m\u00e1 mnoho v\u00fdhod jak po fyzick\u00e9, tak po psychick\u00e9 str\u00e1nce. Nejv\u011bt\u0161\u00edmi v\u00fdhodami jsou:<\/p>\n

    \n
  • zlep\u0161en\u00ed kardiorespira\u010dn\u00ed kondice,<\/li>\n
  • zlep\u0161en\u00ed vytrvalosti,<\/li>\n
  • okysli\u010den\u00ed organismu,<\/li>\n
  • siln\u00e9 tzv. z\u00e1kladn\u00ed svaly, kter\u00e9 jsou mimo jin\u00e9 zodpov\u011bdn\u00e9 za spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla,<\/li>\n
  • zlep\u0161en\u00ed koordinace,<\/li>\n
  • zv\u00fd\u0161en\u00e1 mobilita,<\/li>\n
  • sn\u00ed\u017een\u00ed bolesti zad,<\/li>\n
  • zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla,<\/li>\n
  • nezat\u011b\u017euje klouby, tak\u017ee je vhodn\u00e1 pro star\u0161\u00ed osoby nebo osoby, kter\u00e9 podstupuj\u00ed rehabilitaci,<\/li>\n
  • zrychlen\u00fd metabolismus,<\/li>\n
  • pom\u00e1h\u00e1 spalovat t\u011blesn\u00fd tuk,<\/li>\n
  • sn\u00ed\u017een\u00ed hladiny tzv. \u0161patn\u00e9ho cholesterolu (LDL) v krvi,<\/li>\n
  • zlep\u0161en\u00ed proporc\u00ed postavy,<\/li>\n
  • zpevn\u011bn\u00ed pleti,<\/li>\n
  • zv\u00fd\u0161en\u00ed pru\u017enosti a ohebnosti t\u011bla,<\/li>\n
  • sn\u00ed\u017een\u00ed hladiny stresu,<\/li>\n
  • produkci tzv. endorfin\u016f neboli hormon\u016f \u0161t\u011bst\u00ed, co\u017e vede k lep\u0161\u00edmu pocitu pohody.<\/li>\n<\/ul>\n

    Kolik m\u016f\u017eete zhubnout plav\u00e1n\u00edm na kajaku?<\/h2>\n

    P\u0159i 60minutov\u00e9m plav\u00e1n\u00ed na kajaku lze sp\u00e1lit 500 a\u017e 800 kcal. Kone\u010dn\u00fd v\u00fdsledek z\u00e1vis\u00ed na individu\u00e1ln\u00edch parametrech plavce, nap\u0159. na jeho hmotnosti, v\u00fd\u0161ce, v\u011bku nebo intenzit\u011b \u00fasil\u00ed. Pro zhubnut\u00ed n\u011bkolika kilogram\u016f pomoc\u00ed kajaku je d\u016fle\u017eit\u00fd systematick\u00fd tr\u00e9nink v baz\u00e9nu a vyv\u00e1\u017een\u00e1 strava. Pokud s plav\u00e1n\u00edm za\u010d\u00edn\u00e1te, sta\u010d\u00ed, kdy\u017e budete chodit do baz\u00e9nu 2-3kr\u00e1t t\u00fddn\u011b a tr\u00e9novat v\u017edy 30 minut. \u010casem m\u016f\u017eete za\u010d\u00edt sezen\u00ed prodlu\u017eovat na 40-60 minut.<\/p>\n

    \u00a0\"Plavky<\/p>\n

    Plav\u00e1n\u00ed v kajaku a p\u00e1te\u0159<\/h2>\n

    Pro udr\u017een\u00ed spr\u00e1vn\u00e9 postavy v kraulu je t\u0159eba siln\u011b zapojit tzv. svaly j\u00e1dra, tzv. hlubok\u00e9 svaly, v\u010detn\u011b sval\u016f multifidus, kter\u00e9 jsou zodpov\u011bdn\u00e9 za udr\u017een\u00ed p\u00e1te\u0159e ve spr\u00e1vn\u00e9, vzp\u0159\u00edmen\u00e9 poloze. Do t\u00e9to skupiny pat\u0159\u00ed tak\u00e9 p\u0159\u00ed\u010dn\u00e9 svaly b\u0159i\u0161n\u00ed (zvy\u0161uj\u00ed tlak uvnit\u0159 b\u0159i\u0161n\u00ed dutiny a stabilizuj\u00ed tak bedern\u00ed oblast), svaly p\u00e1nevn\u00edho dna (spolu s kostr\u010d\u00ed pom\u00e1haj\u00ed udr\u017eovat rovnou siluetu), br\u00e1nice (spolu s bedern\u00edmi obratli je zodpov\u011bdn\u00e1 mimo jin\u00e9 za stabilizaci trupu) a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly (vn\u011bj\u0161\u00ed sval umo\u017e\u0148uje mimo jin\u00e9 prohnut\u00ed p\u00e1te\u0159e a vnit\u0159n\u00ed sval umo\u017e\u0148uje ohnut\u00ed trupu).<\/p>\n

    Krom\u011b toho je ve vod\u011b t\u011blo cca. 10 kr\u00e1t leh\u010d\u00ed ne\u017e na sou\u0161i, tak\u017ee plav\u00e1n\u00ed je bezpe\u010dnou formou fyzick\u00e9 aktivity v ka\u017ed\u00e9m v\u011bku. Nezat\u011b\u017euje klouby a je bezpe\u010dn\u00e1 pro p\u00e1te\u0159. Spr\u00e1vn\u00e1 technika plav\u00e1n\u00ed v kajaku bude m\u00edt pozitivn\u00ed vliv na bolesti zad, pos\u00edl\u00ed va\u0161e postur\u00e1ln\u00ed svaly, tak\u017ee budete m\u00edt spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a sn\u00ed\u017e\u00edte poruchy spojen\u00e9 se zak\u0159iven\u00edm p\u00e1te\u0159e (nap\u0159. skoli\u00f3zu).<\/p>\n

    Jak\u00e9 jsou v\u00fdhody plav\u00e1n\u00ed s kli\u010dkou? Souhrn<\/h2>\n

    Plav\u00e1n\u00ed na kajaku m\u00e1 mnoho v\u00fdhod nejen pro va\u0161e fyzick\u00e9, ale i du\u0161evn\u00ed zdrav\u00ed, proto stoj\u00ed za to se tuto techniku nau\u010dit nebo se v n\u00ed zdokonalit. P\u0159i kraulu nejv\u00edce pracuj\u00ed svaly pa\u017e\u00ed, ramen a zad, ale systematick\u00e9 plav\u00e1n\u00ed t\u00edmto stylem pom\u00e1h\u00e1 rozv\u00edjet tak\u00e9 svaly nohou, h\u00fd\u017ed\u00ed a b\u0159icha. D\u016fle\u017eitou roli v kraulu hraje pr\u00e1ce sval\u016f j\u00e1dra, tj. hlubok\u00fdch sval\u016f, kter\u00e9 jsou mimo jin\u00e9 zodpov\u011bdn\u00e9 za stabiln\u00ed a spr\u00e1vnou postavu.<\/p>\n

    Pozitivn\u00ed vliv na tyto struktury ocen\u00ed lid\u00e9 s probl\u00e9my se z\u00e1dy, vadami dr\u017een\u00ed t\u011bla, senio\u0159i a lid\u00e9 po \u00farazech. V\u00fdrazn\u00e9 spalov\u00e1n\u00ed kalori\u00ed p\u0159i j\u00edzd\u011b na kajaku pom\u00e1h\u00e1 bojovat s nadv\u00e1hou nebo si vyp\u011bstovat \u0161t\u00edhlou, vysportovanou postavu.<\/p>\n

    Tento zp\u016fsob plav\u00e1n\u00ed v\u00e1m poskytne \u00falevu od sedav\u00e9ho zam\u011bstn\u00e1n\u00ed, a\u0165 u\u017e jde o pr\u00e1ci v kancel\u00e1\u0159i, dopravu nebo \u010dast\u00e9 slu\u017eebn\u00ed cesty, a nav\u00edc pom\u016f\u017ee sn\u00ed\u017eit stres a zlep\u0161it pohodu.<\/p>\n

    Do tr\u00e9ninkov\u00e9ho pl\u00e1nu se vyplat\u00ed za\u0159adit n\u00e1v\u0161t\u011bvu sportovn\u00edho baz\u00e9nu nebo otev\u0159en\u00e9 vodn\u00ed plochy – plav\u00e1n\u00ed v kajaku m\u016f\u017ee dopl\u0148ovat cvi\u010den\u00ed nebo b\u00fdt samostatnou tr\u00e9ninkovou jednotkou jako kardio.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Kajak umo\u017e\u0148uje rychle a efektivn\u011b p\u0159ekonat v\u00edce metr\u016f na vod\u011b. Plav\u00e1n\u00ed na kajaku pom\u00e1h\u00e1 zm\u00edrnit bolesti zad, probl\u00e9my pohybov\u00e9ho apar\u00e1tu a podporuje atletickou postavu. Co byste m\u011bli v\u011bd\u011bt o technice a v\u00fdhod\u00e1ch t\u00e9to plaveck\u00e9 techniky? Plaveck\u00fd styl kraul – z\u00e1kladn\u00ed informace o plaveck\u00e9m stylu kraul Kraul je jednou ze z\u00e1kladn\u00edch plaveck\u00fdch technik. Po\u010d\u00e1tky kraulu sahaj\u00ed […]<\/p>\n","protected":false},"author":7,"featured_media":401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vodni-sporty"],"acf":[],"yoast_head":"\nPlav\u00e1n\u00ed s drakem od A do Z - komplexn\u00ed pr\u016fvodce. 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