{"id":421,"date":"2022-08-05T06:41:44","date_gmt":"2022-08-05T06:41:44","guid":{"rendered":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/"},"modified":"2025-07-23T09:33:44","modified_gmt":"2025-07-23T09:33:44","slug":"protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/","title":{"rendered":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku"},"content":{"rendered":"

\u010casto po cvi\u010den\u00ed v posilovn\u011b nebo po b\u011bhu protahov\u00e1n\u00ed \u00fapln\u011b vynech\u00e1v\u00e1te, nebo se protahujete rychle a povrchn\u011b? Vyplat\u00ed se zm\u011bnit p\u0159\u00edstup a br\u00e1t protahov\u00e1n\u00ed po tr\u00e9ninku v\u00e1\u017en\u011b. K \u010demu slou\u017e\u00ed protahov\u00e1n\u00ed po tr\u00e9ninku a jak ho spr\u00e1vn\u011b prov\u00e1d\u011bt<\/strong>?<\/p>\n

Prota\u017een\u00ed po tr\u00e9ninku – jak vypad\u00e1 a pro\u010d je tak d\u016fle\u017eit\u00e9?<\/h2>\n

Potr\u00e9ninkov\u00fd stre\u010dink, \u010dast\u011bji ozna\u010dovan\u00fd anglick\u00fdm n\u00e1zvem stretching (<\/strong>zejm\u00e9na ve fitness klubech, kde je samostatnou formou du\u0161evn\u00ed \u010dinnosti), je soubor cvik\u016f prov\u00e1d\u011bn\u00fdch po cvi\u010den\u00ed. M\u00e1 statickou podobu a m\u011bla by trvat alespo\u0148 10 <\/strong>minut. Stre\u010dink se zam\u011b\u0159uje na uvoln\u011bn\u00ed sval\u016f zapojen\u00fdch do cvi\u010den\u00ed a jejich zklidn\u011bn\u00ed, co\u017e umo\u017e\u0148uje t\u011blu vr\u00e1tit se pomal\u00fdm tempem do stavu p\u0159ed aktivitou. T\u00edm se vyhnete stresov\u00e9 situaci, kdy se sna\u017e\u00edte dostat do klidov\u00e9ho re\u017eimu ihned po vysoce intenzivn\u00edm tr\u00e9ninku. B\u011bhem cvi\u010den\u00ed je t\u011blo vystaveno pom\u011brn\u011b velk\u00e9mu mno\u017estv\u00ed podn\u011bt\u016f. Zrychlen\u00e9 d\u00fdch\u00e1n\u00ed, zrychlen\u00fd metabolismus, zv\u00fd\u0161en\u00e1 hladina kortizolu a adrenalinu jsou jen n\u011bkter\u00e9 z proces\u016f, kter\u00e9 se v t\u011ble b\u011bhem tr\u00e9ninku odehr\u00e1vaj\u00ed. Pokud ned\u00e1te t\u011blu \u010das na uklidn\u011bn\u00ed a n\u00e1vrat do stavu p\u0159ed cvi\u010den\u00edm, zbyte\u010dn\u011b se zvy\u0161uje nap\u011bt\u00ed, sni\u017euje se rychlost reakc\u00ed nebo se oslabuje imunitn\u00ed syst\u00e9m.<\/p>\n

\"\u017dena<\/p>\n

V\u00fdhody protahov\u00e1n\u00ed sval\u016f po tr\u00e9ninku<\/h2>\n

Nedostatek s\u00edly po cvi\u010den\u00ed je jedn\u00edm z hlavn\u00edch d\u016fvod\u016f, pro\u010d se vyh\u00fdbat protahov\u00e1n\u00ed. Dal\u0161\u00ed souvis\u00ed s nedostatkem \u010dasu (mus\u00edte j\u00edt do pr\u00e1ce, vyzvednout d\u00edt\u011b ze \u0161koly, nakoupit atd.) a tak\u00e9 s nedostate\u010dn\u00fdmi znalostmi o tom, jak se spr\u00e1vn\u011b protahovat a pro\u010d je tak d\u016fle\u017eit\u00e9 tuto formu cvi\u010den\u00ed nepodce\u0148ovat.<\/p>\n

Mezi hlavn\u00ed v\u00fdhody protahov\u00e1n\u00ed po tr\u00e9ninku pat\u0159\u00ed:<\/p>\n

    \n
  • rychlej\u0161\u00ed regeneraci po tr\u00e9ninku, aby <\/strong>se mimo jin\u00e9 p\u0159ede\u0161lo DOMS, tj. opo\u017ed\u011bn\u00e9 svalov\u00e9 bolestivosti b\u011b\u017en\u011b ozna\u010dovan\u00e9 jako bolestivost;<\/li>\n
  • uvoln\u011bn\u00ed svalov\u00fdch vl\u00e1ken, kter\u00e1 <\/strong>se b\u011bhem cvi\u010den\u00ed zkr\u00e1tila;<\/li>\n
  • vy\u017eivuje svaly <\/strong>v\u011bt\u0161\u00edm p\u0159\u00edsunem krve, kysl\u00edku a \u017eivin, co\u017e zabra\u0148uje hromad\u011bn\u00ed \u0161kodliv\u00fdch produkt\u016f l\u00e1tkov\u00e9 v\u00fdm\u011bny v t\u011ble;<\/li>\n
  • zlep\u0161uje pru\u017enost sval\u016f a vaz\u016f a pohyblivost kloub\u016f, <\/strong>co\u017e se projevuje zv\u011bt\u0161en\u00edm rozsahu pohybu, lep\u0161\u00ed pohyblivost\u00ed a flexibilitou a pom\u00e1h\u00e1 p\u0159edch\u00e1zet kontraktur\u00e1m;<\/li>\n
  • sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed <\/strong>a opot\u0159eben\u00ed kloub\u016f;<\/li>\n
  • Zklidn\u011bn\u00ed, uvoln\u011bn\u00ed <\/strong>a obnoven\u00ed p\u0159edtr\u00e9ninkov\u00e9 rovnov\u00e1hy;<\/li>\n
  • udr\u017eov\u00e1n\u00ed vysok\u00e9 \u00farovn\u011b kondice po <\/strong>mnoho let;<\/li>\n
  • zlep\u0161en\u00ed postavy <\/strong>rozvojem a udr\u017eov\u00e1n\u00edm sval\u016f zodpov\u011bdn\u00fdch za spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla;<\/li>\n
  • celkov\u00e9 zlep\u0161en\u00ed pohody<\/strong>.<\/li>\n<\/ul>\n

    Techniky protahov\u00e1n\u00ed po tr\u00e9ninku<\/h2>\n

    Statick\u00fd <\/strong>stre\u010dink je nejobl\u00edben\u011bj\u0161\u00ed, ale ne jedinou technikou protahov\u00e1n\u00ed po tr\u00e9ninku, kterou se vyplat\u00ed pravideln\u011b pou\u017e\u00edvat pro dosa\u017een\u00ed uspokojiv\u00fdch v\u00fdsledk\u016f. Relaxaci po cvi\u010den\u00ed, a\u0165 u\u017e silov\u00e9m nebo kardio, navod\u00ed mas\u00e1\u017e pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f a tak\u00e9 izometrie.<\/p>\n

    Statick\u00e9 protahov\u00e1n\u00ed<\/h3>\n

    Aplikuje se po vykonan\u00e9 fyzick\u00e9 aktivit\u011b. Doporu\u010duje se nejprve prov\u00e9st tzv. cool down, co\u017e je ochlazen\u00ed, kter\u00e9 <\/strong>stabilizuje d\u00fdch\u00e1n\u00ed a sn\u00ed\u017e\u00ed tepovou frekvenci (m\u016f\u017ee to b\u00fdt nap\u0159\u00edklad rovnom\u011brn\u00fd pochod nebo n\u00e1dechy a v\u00fddechy ve stoje). Jakmile se t\u011blo uklidn\u00ed, p\u0159ejdete k prota\u017een\u00ed svalov\u00fdch parti\u00ed, kter\u00e9 se na cvi\u010den\u00ed pod\u00edlej\u00ed. Pohyby jsou pomal\u00e9, ale plynul\u00e9 a zahrnuj\u00ed zauj\u00edm\u00e1n\u00ed ur\u010dit\u00e9 polohy v individu\u00e1ln\u00edm rozsahu, kter\u00fd p\u0159in\u00e1\u0161\u00ed pocit nepohodl\u00ed, nikoli bolesti. V konkr\u00e9tn\u00ed poloze t\u011bla pak vydr\u017e\u00edte po stanovenou dobu (15 a\u017e 60 sekund) – mimo jin\u00e9 v z\u00e1vislosti na <\/strong>velikosti svalov\u00e9 partie nebo m\u00ed\u0159e zapojen\u00ed do tr\u00e9ninku.<\/p>\n

    \"\u017dena<\/p>\n

    Pro\u010d by se po tr\u00e9ninku nem\u011bl pou\u017e\u00edvat tzv. dynamick\u00fd stre\u010dink? <\/strong>D\u016fvodem je odli\u0161n\u00e1 povaha t\u00e9to formy stre\u010dinku a jej\u00ed \u00fa\u010del. Dynamick\u00fd stre\u010dink <\/strong>m\u00e1 za \u00fakol zah\u0159\u00e1t svaly, klouby a vazy, zv\u00fd\u0161it jejich pohyblivost, stimulovat kardiovaskul\u00e1rn\u00ed syst\u00e9m a p\u0159ipravit t\u011blo na cvi\u010den\u00ed, aby se sn\u00ed\u017eilo riziko zran\u011bn\u00ed nebo \u00farazu. Pohyby prob\u00edhaj\u00ed v r\u016fzn\u00fdch rovin\u00e1ch, jsou dynamick\u00e9 a obvykle se zam\u011b\u0159uj\u00ed na pohybov\u00e9 vzorce prov\u00e1d\u011bn\u00e9 v hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku, \u010d\u00edm\u017e zlep\u0161uj\u00ed schopnost jednotliv\u00fdch svalov\u00fdch parti\u00ed vytv\u00e1\u0159et v\u011bt\u0161\u00ed s\u00edlu.<\/p>\n

    Izometrick\u00e9 protahov\u00e1n\u00ed<\/h3>\n

    Jedn\u00e1 se o statick\u00fd stre\u010dink, p\u0159i kter\u00e9m st\u0159\u00eddav\u011b nap\u00edn\u00e1te a uvol\u0148ujete svaly a pot\u00e9 pokra\u010dujete v protahov\u00e1n\u00ed. P\u0159i izometrick\u00e9m protahov\u00e1n\u00ed v <\/strong>pasivn\u00ed poloze pou\u017e\u00edv\u00e1te tzv. antagonisty, tj. <\/strong>protilehl\u00e9 svaly (nap\u0159. u bicepsu je antagonistou triceps). P\u0159i t\u00e9to technice protahov\u00e1n\u00ed vstupuje do hry tak\u00e9 tzv. protahovac\u00ed reflex <\/strong>(neboli myotatick\u00fd reflex), kdy sval s\u00e1m omezuje rozsah pohybu na takov\u00fd, kter\u00fd je pro n\u011bj p\u0159ijateln\u00fd. T\u00edm se zabr\u00e1n\u00ed po\u0161kozen\u00ed svalov\u00fdch struktur v d\u016fsledku p\u0159\u00edli\u0161 velk\u00e9ho a rychl\u00e9ho protahovac\u00edho pohybu.<\/p>\n

    \u00a0\"\u017dena<\/p>\n

    Rolling<\/h3>\n

    Jedn\u00e1 se o rozru\u0161ov\u00e1n\u00ed a mas\u00edrov\u00e1n\u00ed tzv. spou\u0161\u0165ov\u00fdch bod\u016f, co\u017e jsou citliv\u00e1, ztlu\u0161t\u011bl\u00e1 m\u00edsta ve fascii a svalu, kter\u00e1 zp\u016fsobuj\u00ed bolest a omezuj\u00ed pohyblivost. V\u00e1lcov\u00e1n\u00ed <\/strong>se prov\u00e1d\u00ed pomoc\u00ed speci\u00e1ln\u00edho mas\u00e1\u017en\u00edho v\u00e1le\u010dku\/v\u00e1le\u010dku\/p\u011bnov\u00e9ho v\u00e1le\u010dku nebo m\u00ed\u010dku <\/strong>(jednoduch\u00e9ho nebo dvojit\u00e9ho pro p\u00e1te\u0159). \u010c\u00edm m\u00e9n\u011b zku\u0161enost\u00ed s v\u00e1lcov\u00e1n\u00edm m\u00e1me, t\u00edm m\u011bk\u010d\u00ed a hlad\u0161\u00ed v\u00e1le\u010dek bychom m\u011bli pou\u017e\u00edt.<\/p>\n

    \"\u017dena<\/p>\n

    Tvrd\u00e9 v\u00e1lce s vroubkov\u00e1n\u00edm (nap\u0159. <\/strong>s v\u00fdstupky) jsou ur\u010deny pro sportovce a pokro\u010dil\u00e9 a pro ty, kte\u0159\u00ed se v\u00e1l\u00ed systematicky a maj\u00ed vysokou odolnost v\u016f\u010di bolesti. Aby bylo v\u00e1lcov\u00e1n\u00ed \u00fa\u010dinnou formou prota\u017een\u00ed po tr\u00e9ninku, je vhodn\u00e9 ho pou\u017e\u00edvat systematicky. Zpo\u010d\u00e1tku v\u011bnujte ka\u017ed\u00e9 svalov\u00e9 partii 2-3 minuty, prov\u00e1d\u011bjte pomal\u00e9 pohyby, vyh\u00fdbejte se n\u00e1raz\u016fm do kloub\u016f (ky\u010del, koleno), p\u00e1te\u0159e a kost\u00ed, a kdy\u017e uc\u00edt\u00edte v ur\u010dit\u00e9 oblasti bolest, na n\u011bkolik sekund p\u0159esta\u0148te.<\/p>\n

    Protahov\u00e1n\u00ed sval\u016f po silov\u00e9m tr\u00e9ninku: pro\u010d byste to m\u011bli d\u011blat?<\/h2>\n

    P\u0159i silov\u00e9m tr\u00e9ninku doch\u00e1z\u00ed ke zkr\u00e1cen\u00ed sval\u016f. Pokud <\/strong>jim nepom\u016f\u017eete, aby se po cvi\u010den\u00ed vr\u00e1tily do sv\u00e9 norm\u00e1ln\u00ed d\u00e9lky, \u010dasem se jejich kontraktura zhor\u0161\u00ed, co\u017e zt\u00ed\u017e\u00ed, ne-li znemo\u017en\u00ed cvi\u010den\u00ed, povede k hor\u0161\u00ed v\u00fdkonnosti a m\u016f\u017ee b\u00fdt tak\u00e9 p\u0159\u00ed\u010dinou zran\u011bn\u00ed nebo \u00farazu. P\u0159i silov\u00e9m tr\u00e9ninku doch\u00e1z\u00ed k p\u0159et\u00ed\u017een\u00ed a mikropo\u0161kozen\u00ed tk\u00e1n\u00ed, kter\u00e9 se za <\/strong>podpory p\u0159im\u011b\u0159en\u00e9 relaxace organismu nejen rychleji regeneruj\u00ed (<\/strong>rychlej\u0161\u00ed synt\u00e9za b\u00edlkovin, kter\u00e9 jsou stavebn\u00edmi kameny svalov\u00fdch vl\u00e1ken), ale tak\u00e9 zp\u016fsobuj\u00ed zv\u00fd\u0161en\u00ed svalov\u00e9 s\u00edly a vytrvalosti<\/strong>. Pravideln\u00e9 protahov\u00e1n\u00ed v\u00e1m nav\u00edc pom\u016f\u017ee udr\u017eet spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla nejen b\u011bhem tr\u00e9ninku, ale i na ka\u017edodenn\u00ed b\u00e1zi.<\/p>\n

    \"Mu\u017e<\/p>\n

    Sady cvik\u016f pro prota\u017een\u00ed po silov\u00e9m tr\u00e9ninku<\/h2>\n

    P\u0159i protahov\u00e1n\u00ed sval\u016f po silov\u00e9m tr\u00e9ninku se nezapome\u0148te nejprve zam\u011b\u0159it na partie, kter\u00e9 byly b\u011bhem cvi\u010den\u00ed nejv\u00edce nam\u00e1h\u00e1ny. N\u00ed\u017ee najdete cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt na prota\u017een\u00ed hrudn\u00edku, nohou, h\u00fd\u017ed\u00ed, zad, ramen a b\u0159i\u0161n\u00edch sval\u016f.<\/strong><\/p>\n

    Hrudn\u00ed svaly<\/h3>\n

    Postavte se m\u00edrn\u00fdm krokem, ruce dejte za z\u00e1da ve v\u00fd\u0161ce h\u00fd\u017ed\u00ed a jemn\u011b je odt\u00e1hn\u011bte od t\u011bla, p\u0159i\u010dem\u017e hrudn\u00edk tla\u010dte dop\u0159edu. Ramena dr\u017ete co nejv\u00edce dole, nezkracujte si jimi krk.<\/p>\n

    Biceps femoris<\/h3>\n

    Posa\u010fte se na zem, narovnejte nohy v kolenou a spojte je k sob\u011b. \u0160pi\u010dky chodidel sm\u011b\u0159ujte vzh\u016fru. Pokr\u010dte se v boc\u00edch, ruce vyt\u00e1hn\u011bte co nejv\u00edce dop\u0159edu a chytn\u011bte se za stehna, l\u00fdtka, kotn\u00edky nebo chodidlo. Udr\u017eujte rovn\u00e1 z\u00e1da.<\/p>\n

    \u010cty\u0159hlav\u00fd sval stehenn\u00ed<\/h3>\n

    Postavte se m\u00edrn\u011b rozkro\u010dmo, p\u0159it\u00e1hn\u011bte chodidlo prav\u00e9 nohy k h\u00fd\u017ed\u00edm a jemn\u011b tla\u010dte boky dop\u0159edu. P\u0159ibli\u017ete koleno ke ky\u010dli a jemn\u011b ustupte. Tot\u00e9\u017e prove\u010fte na druh\u00e9 stran\u011b. Pokud m\u00e1te probl\u00e9my s udr\u017een\u00edm rovnov\u00e1hy, zvedn\u011bte opa\u010dnou ruku nahoru nebo do strany.<\/p>\n

    H\u00fd\u017ed\u011b<\/h3>\n

    Ve stoji polo\u017ete pravou nohu pokr\u010denou v koleni na lev\u00e9 stehno a klesn\u011bte do polod\u0159epu\/d\u0159epu. Koleno sm\u011b\u0159uje ven. Ruce m\u016f\u017eete zvednout do strany, abyste udr\u017eeli rovnov\u00e1hu. Tot\u00e9\u017e prove\u010fte na druh\u00e9 stran\u011b.<\/p>\n

    Ramenn\u00ed svaly<\/h3>\n

    Pravou ruku st\u00e1hn\u011bte za trup a druhou rukou se chytn\u011bte za p\u0159edlokt\u00ed. Pod\u00edvejte se na opa\u010dnou stranu a ramena dr\u017ete co nejv\u00edce dole. Zm\u011b\u0148te stranu.<\/p>\n

    Tricepsy<\/h3>\n

    Polo\u017ete dla\u0148 prav\u00e9 ruky ohnut\u00e9 v lokti za sebe a lehn\u011bte si na z\u00e1da. Levou rukou si jemn\u011b p\u0159idr\u017eujte prav\u00fd loket. Tot\u00e9\u017e prove\u010fte na druh\u00e9 stran\u011b.<\/p>\n

    L\u00fdtkov\u00e9 svaly<\/h3>\n

    Op\u0159ete si nohu o patu, prsty nechte zvednut\u00e9, druhou nohu nechte m\u00edrn\u011b pokr\u010denou v koleni a pokr\u010denou v boc\u00edch, z\u00e1da dr\u017ete rovn\u00e1. Tot\u00e9\u017e prove\u010fte na druh\u00e9 stran\u011b.<\/p>\n

    Zp\u011bt<\/h3>\n

    V podep\u0159en\u00e9m kleku prove\u010fte ko\u010di\u010d\u00ed h\u0159bet, tj. zakula\u0165te z\u00e1da, hlavu nasm\u011brujte mezi ramena a p\u00e1nev zastr\u010dte p\u00e1te\u0159\u00ed k pupku.<\/p>\n

    V poloze na z\u00e1dech p\u0159eto\u010dte pokr\u010den\u00e9 nohy v kolenou na pravou stranu (ruce ve v\u00fd\u0161i ramen, hlava naproti kolen\u016fm) a vydr\u017ete v t\u00e9to poloze.<\/p>\n

    B\u0159i\u0161n\u00ed a ky\u010deln\u00ed ohyba\u010de<\/h3>\n

    V lehu na b\u0159i\u0161e polo\u017ete ruce do v\u00fd\u0161ky hrudn\u00edku nebo ramen a zvedn\u011bte trup nahoru, ani\u017e byste od sebe odt\u00e1hli stehna. Nezakl\u00e1n\u011bjte hlavu, d\u00edvejte se p\u0159\u00edmo p\u0159ed sebe.<\/p>\n

    Protahov\u00e1n\u00ed po kardio cvi\u010den\u00ed: co se d\u011bje?<\/h2>\n

    Protahov\u00e1n\u00ed po kardio tr\u00e9ninku, a\u0165 u\u017e v podob\u011b b\u011bhu, j\u00edzdy na kole, inline brusl\u00edch, ch\u016fze nebo plav\u00e1n\u00ed, je nezbytn\u00e9 pro urychlen\u00ed regenerace, zamezen\u00ed bolestivosti, zlep\u0161en\u00ed krevn\u00edho ob\u011bhu a t\u00edm i pro v\u011bt\u0161\u00ed pru\u017enost t\u011bla. Systematick\u00e9 protahov\u00e1n\u00ed po kardio tr\u00e9ninku m\u00e1 tak\u00e9 preventivn\u00ed \u00fa\u010dinek, posiluje svalov\u00e9 \u00fapony, vazy a klouby a sni\u017euje riziko zran\u011bn\u00ed. Protahov\u00e1n\u00ed po cvi\u010den\u00ed nav\u00edc zlep\u0161uje n\u00e1ladu a sni\u017euje stres. D\u00edky tomu z\u00edsk\u00e1te pozitivn\u00ed p\u0159\u00edstup ke cvi\u010den\u00ed a bude pro v\u00e1s snaz\u0161\u00ed udr\u017eet pravidelnost, ne\u017e kdy\u017e se budete n\u011bkolik dn\u00ed po ka\u017ed\u00e9m tr\u00e9ninku pot\u00fdkat s bolestmi a citlivost\u00ed t\u011bla.<\/p>\n

    \"\u017dena<\/p>\n

    Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i protahov\u00e1n\u00ed po tr\u00e9ninku<\/h2>\n

    Hlavn\u00ed chybou p\u0159i protahov\u00e1n\u00ed po tr\u00e9ninku je p\u0159\u00edli\u0161 kr\u00e1tk\u00e9 setrv\u00e1n\u00ed v protahovac\u00ed poloze. <\/strong>Po tr\u00e9ninku si vyhra\u010fte alespo\u0148 10 minut na prota\u017een\u00ed, abyste se mohli pln\u011b soust\u0159edit na prota\u017een\u00ed a ne nerv\u00f3zn\u011b koukat na hodinky a zb\u011b\u017en\u011b prov\u00e1d\u011bt protahovac\u00ed cviky.<\/p>\n

    Velkou chybou je zhor\u0161ov\u00e1n\u00ed pohybu nap\u0159\u00edklad <\/strong>tzv. pulzov\u00e1n\u00edm nebo snahou zv\u011bt\u0161it rozsah pohybu navzdory bolesti. Takov\u00e9 postupy mohou v\u00e9st k v\u00e1\u017en\u00fdm zran\u011bn\u00edm a \u00faraz\u016fm, m\u00edsto aby pomohly.<\/p>\n

    Dal\u0161\u00edm probl\u00e9mem p\u0159i protahov\u00e1n\u00ed je zadr\u017eov\u00e1n\u00ed vzduchu, <\/strong>kter\u00e9 vede ke zv\u00fd\u0161en\u00ed tlaku a br\u00e1n\u00ed p\u0159\u00edsunu kysl\u00edku do mozku a m\u016f\u017ee zp\u016fsobit \u0161ero p\u0159ed o\u010dima nebo z\u00e1vrat\u011b. Dbejte na hlubok\u00fd n\u00e1dech a voln\u00fd v\u00fddech.<\/p>\n","protected":false},"excerpt":{"rendered":"

    \u010casto po cvi\u010den\u00ed v posilovn\u011b nebo po b\u011bhu protahov\u00e1n\u00ed \u00fapln\u011b vynech\u00e1v\u00e1te, nebo se protahujete rychle a povrchn\u011b? Vyplat\u00ed se zm\u011bnit p\u0159\u00edstup a br\u00e1t protahov\u00e1n\u00ed po tr\u00e9ninku v\u00e1\u017en\u011b. K \u010demu slou\u017e\u00ed protahov\u00e1n\u00ed po tr\u00e9ninku a jak ho spr\u00e1vn\u011b prov\u00e1d\u011bt? Prota\u017een\u00ed po tr\u00e9ninku – jak vypad\u00e1 a pro\u010d je tak d\u016fle\u017eit\u00e9? Potr\u00e9ninkov\u00fd stre\u010dink, \u010dast\u011bji ozna\u010dovan\u00fd anglick\u00fdm n\u00e1zvem […]<\/p>\n","protected":false},"author":7,"featured_media":429,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nProtahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku - 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\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"\u010casto po cvi\u010den\u00ed v posilovn\u011b nebo po b\u011bhu protahov\u00e1n\u00ed \u00fapln\u011b vynech\u00e1v\u00e1te, nebo se protahujete rychle a povrchn\u011b? Vyplat\u00ed se zm\u011bnit p\u0159\u00edstup a br\u00e1t protahov\u00e1n\u00ed po tr\u00e9ninku v\u00e1\u017en\u011b. K \u010demu slou\u017e\u00ed protahov\u00e1n\u00ed po tr\u00e9ninku a jak ho spr\u00e1vn\u011b prov\u00e1d\u011bt? Prota\u017een\u00ed po tr\u00e9ninku – jak vypad\u00e1 a pro\u010d je tak d\u016fle\u017eit\u00e9? Potr\u00e9ninkov\u00fd stre\u010dink, \u010dast\u011bji ozna\u010dovan\u00fd anglick\u00fdm n\u00e1zvem […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-05T06:41:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T09:33:44+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku - 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\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/","og_locale":"cs_CZ","og_type":"article","og_title":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku - Blog Sportano.cz","og_description":"\u010casto po cvi\u010den\u00ed v posilovn\u011b nebo po b\u011bhu protahov\u00e1n\u00ed \u00fapln\u011b vynech\u00e1v\u00e1te, nebo se protahujete rychle a povrchn\u011b? Vyplat\u00ed se zm\u011bnit p\u0159\u00edstup a br\u00e1t protahov\u00e1n\u00ed po tr\u00e9ninku v\u00e1\u017en\u011b. K \u010demu slou\u017e\u00ed protahov\u00e1n\u00ed po tr\u00e9ninku a jak ho spr\u00e1vn\u011b prov\u00e1d\u011bt? Prota\u017een\u00ed po tr\u00e9ninku – jak vypad\u00e1 a pro\u010d je tak d\u016fle\u017eit\u00e9? Potr\u00e9ninkov\u00fd stre\u010dink, \u010dast\u011bji ozna\u010dovan\u00fd anglick\u00fdm n\u00e1zvem […]","og_url":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/","article_published_time":"2022-08-05T06:41:44+00:00","article_modified_time":"2025-07-23T09:33:44+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Napsal(a)":"Sylwia Stwora-Petela","Odhadovan\u00e1 doba \u010dten\u00ed":"10 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#article","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/d9d077f481da53ba8aa71ae47f8b9770"},"headline":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku","datePublished":"2022-08-05T06:41:44+00:00","dateModified":"2025-07-23T09:33:44+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/"},"wordCount":2058,"publisher":{"@id":"https:\/\/sportano.cz\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png","articleSection":["Posilovna a fitness"],"inLanguage":"cs"},{"@type":"WebPage","@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/","url":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/","name":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku - Blog Sportano.cz","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#primaryimage"},"image":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png","datePublished":"2022-08-05T06:41:44+00:00","dateModified":"2025-07-23T09:33:44+00:00","breadcrumb":{"@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#primaryimage","url":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png","contentUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/7Hg-u21gCX-f9cjqjuJolnkXfmJql68RQZCobj1K7mysJZynzd3t_x8ex6msMIUipFDEcH6yhz_Y5Uma-BftoJuAywqO0p-FNWBM6JDQnC75Yg5ct6lv0Z-gkmve5N-t24kAIyh1V5DRee1dP3nbVad5tnJYQvQcAA5lMwcgBw-nFhc3h.tmp_.png","width":816,"height":426,"caption":"\u017dena cvi\u010d\u00ed j\u00f3gu na podlo\u017ece v \u00fatuln\u00e9m interi\u00e9ru"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.cz\/blog\/protahovani-po-treninku-proc-je-tak-dulezite-prinosy-ucinky-a-sestavy-cviku-pro-protazeni-svalu-po-silovem-a-kardio-treninku\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hlavn\u00ed strana","item":"https:\/\/sportano.cz\/blog\/"},{"@type":"ListItem","position":2,"name":"Protahov\u00e1n\u00ed po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00e9? P\u0159\u00ednosy, \u00fa\u010dinky a sestavy cvik\u016f pro prota\u017een\u00ed sval\u016f po silov\u00e9m a kardio tr\u00e9ninku"}]},{"@type":"WebSite","@id":"https:\/\/sportano.cz\/blog\/#website","url":"https:\/\/sportano.cz\/blog\/","name":"","description":"","publisher":{"@id":"https:\/\/sportano.cz\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.cz\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"cs"},{"@type":"Organization","@id":"https:\/\/sportano.cz\/blog\/#organization","name":"Sportano.pl","url":"https:\/\/sportano.cz\/blog\/","logo":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/logo\/image\/","url":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","contentUrl":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/04\/sportano-blog-logo.png","width":1200,"height":200,"caption":"Sportano.pl"},"image":{"@id":"https:\/\/sportano.cz\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/d9d077f481da53ba8aa71ae47f8b9770","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/nsl_avatars\/402ae77c9d3e55c9950c8121813f5314.png","contentUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/nsl_avatars\/402ae77c9d3e55c9950c8121813f5314.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/comments?post=421"}],"version-history":[{"count":3,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/421\/revisions"}],"predecessor-version":[{"id":2072,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/421\/revisions\/2072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media\/429"}],"wp:attachment":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media?parent=421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/categories?post=421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/tags?post=421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}