{"id":494,"date":"2022-08-19T12:50:35","date_gmt":"2022-08-19T12:50:35","guid":{"rendered":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/"},"modified":"2025-07-23T10:14:43","modified_gmt":"2025-07-23T10:14:43","slug":"svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/","title":{"rendered":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed"},"content":{"rendered":"<p><strong>Rychlej\u0161\u00ed regenerace a men\u0161\u00ed bolest jsou \u00fa\u010dinky v\u00e1lcov\u00e1n\u00ed sval\u016f pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f a m\u00ed\u010dk\u016f. Pro\u010d byste m\u011bli sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n doplnit svalov\u00fdm v\u00e1lcov\u00e1n\u00edm? Kdy pou\u017e\u00edvat a jak dlouho by m\u011bla automas\u00e1\u017e trvat, aby byla \u00fa\u010dinn\u00e1? <\/strong><\/p>\n<h2>Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed &#8211; co to je a co to obn\u00e1\u0161\u00ed?<\/h2>\n<p style=\"text-align: start;\"><strong>Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed je <\/strong><strong>automas\u00e1\u017e pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f, v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f <\/strong>(jednoduch\u00fdch nebo dvojit\u00fdch &#8211; tzv. duoballs) k uvoln\u011bn\u00ed a regeneraci muskulofasci\u00e1ln\u00edho syst\u00e9mu. P\u0159ipom\u00edn\u00e1 tlak prst\u016f fyzioterapeuta.<\/p>\n<p style=\"text-align: start;\">Zjednodu\u0161en\u011b \u0159e\u010deno, \u010d\u00e1st t\u011bla, kter\u00e1 je napjat\u00e1, zp\u016fsobuje bolest a je t\u0159eba ji mas\u00edrovat, p\u0159itisknete k povrchu za\u0159\u00edzen\u00ed a pak po n\u00ed pomalu p\u0159ej\u00ed\u017ed\u00edte zdola nahoru nebo ze strany na stranu. <strong>Rolovat m\u016f\u017eete stehna, h\u00fd\u017ed\u011b, holenn\u00ed svaly, chodidla, z\u00e1da, krk, pa\u017ee, p\u0159edlokt\u00ed a ramena nebo ruce<\/strong>.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/Otx3hxnQde3dK1QRxbI-bkNShvgghMb5k56xgv8Vjmgd9hMal-6HCR0ZezwrW8G4v48Fx2URJ7NErTyGoleNwUK7twKBrIxsG034_VX56_9037vqWGLYgRc4R2lI92cYdmvVEFVIc5Yqv3WgbNCYpYX9PXZFNbwJmlkYM70Dzg-IWWZtl.tmp_.png\" alt=\"\u017dena pou\u017e\u00edv\u00e1 p\u011bnov\u00fd v\u00e1lec na podlo\u017ece v modern\u00ed posilovn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Rolov\u00e1n\u00ed vyu\u017e\u00edvaj\u00ed sportovci, fyzioterapeuti, fyzioterapeuti a lid\u00e9, kte\u0159\u00ed se denn\u011b v\u011bnuj\u00ed v\u0161em druh\u016fm rekrea\u010dn\u00edch pohybov\u00fdch aktivit. Metoda automas\u00e1\u017ee je vhodn\u00e1 tak\u00e9 pro osoby, kter\u00e9 vykon\u00e1vaj\u00ed t\u011b\u017ekou fyzickou pr\u00e1ci, a pro osoby se sedav\u00fdm zp\u016fsobem \u017eivota nebo osoby, kter\u00e9 tr\u00e1v\u00ed velkou \u010d\u00e1st dne v jedn\u00e9 poloze (nap\u0159. sezen\u00edm u pracovn\u00edho stolu nebo za volantem automobilu).<\/p>\n<p style=\"text-align: start;\">Rozhodn\u011bte se nap\u0159\u00edklad, kdy:<\/p>\n<ul>\n<li style=\"text-align: start;\">c\u00edt\u00edte se unaven\u00ed z intenzivn\u00edho tr\u00e9ninku;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161it pohyblivost a rozsah pohybu;<\/li>\n<li style=\"text-align: start;\">m\u00e1te omezen\u00ed pohybu z d\u016fvodu tzv. ischiasu (\u010dasto se objevuje po n\u00e1vratu k aktivit\u011b po del\u0161\u00ed pauze) nebo se vrac\u00edte po \u00farazu;<\/li>\n<li style=\"text-align: start;\">z dlouh\u00e9ho sezen\u00ed v jedn\u00e9 poloze v\u00e1s bol\u00ed z\u00e1da a \u0161\u00edje;<\/li>\n<li style=\"text-align: start;\">trp\u00edte chronick\u00fdm stresem;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161it dr\u017een\u00ed t\u011bla;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161it vzhled sv\u00e9 pleti;<\/li>\n<li style=\"text-align: start;\">m\u00e1te probl\u00e9my s relaxac\u00ed a us\u00edn\u00e1n\u00edm.<\/li>\n<\/ul>\n<h2>Jak\u00e9 jsou v\u00fdhody v\u00e1lcov\u00e1n\u00ed sval\u016f? \u00da\u010dinky a p\u0159\u00ednosy pro zdrav\u00ed<\/h2>\n<p style=\"text-align: start;\">Za\u010dn\u011bme vysv\u011btlen\u00edm, co je <strong>fascie. Je to <\/strong><strong>membr\u00e1na s visk\u00f3zn\u00ed a elastickou strukturou tvo\u0159en\u00e1 p\u0159edev\u0161\u00edm kolagenn\u00edmi vl\u00e1kny a elastinem.<\/strong> Fasci\u00e1ln\u00ed syst\u00e9m m\u00e1 souvislou strukturu, v n\u00ed\u017e se mimo jin\u00e9 nach\u00e1zej\u00ed nervov\u00e1 zakon\u010den\u00ed nebo receptory bolesti. Je obklopen svaly, vnit\u0159n\u00edmi org\u00e1ny, kostmi a nervy. <strong>M\u00e1 struktur\u00e1ln\u00ed a ochrannou funkci a p\u0159en\u00e1\u0161\u00ed s\u00edlu a nap\u011bt\u00ed mezi svaly.<\/strong> P\u0159ipom\u00edn\u00e1 obal, kter\u00fd tvaruje t\u011blo a d\u00e1v\u00e1 mu spr\u00e1vn\u00fd tvar. Nejsn\u00e1ze si ji p\u0159edstav\u00edte, kdy\u017e ji p\u0159irovn\u00e1te k b\u00edl\u00e9 \u0161la\u0161e obklopuj\u00edc\u00ed ku\u0159ec\u00ed prsa. P\u0159i naru\u0161en\u00ed jeho funkce (nap\u0159. sr\u016fsty a adheze) se objevuj\u00ed: bolest a omezen\u00ed pohybu.<\/p>\n<p style=\"text-align: start;\">V\u00e1lcov\u00e1n\u00edm:<\/p>\n<ul>\n<li style=\"text-align: start;\">sni\u017eujete bolest;<\/li>\n<li style=\"text-align: start;\">zbav\u00edte se nap\u011bt\u00ed;<\/li>\n<li style=\"text-align: start;\">vy\u017eivujete svaly a fascie (zlep\u0161ujete pr\u016ftok krve, tak\u017ee se tk\u00e1n\u011b l\u00e9pe okysli\u010duj\u00ed);<\/li>\n<li style=\"text-align: start;\">urychlit zotaven\u00ed;<\/li>\n<li style=\"text-align: start;\">zlep\u0161ujete ohebnost \u0161lach, sval\u016f a p\u00e1te\u0159e, a t\u00edm i pru\u017enost a rozsah pohybu;<\/li>\n<li style=\"text-align: start;\">obnovit a v\u00e9st k r\u016fstu svalov\u00e9 hmoty;<\/li>\n<li style=\"text-align: start;\">rozb\u00edj\u00edte sr\u016fsty a lepidla (adheze);<\/li>\n<li style=\"text-align: start;\">pom\u00e1h\u00e1te odstra\u0148ovat produkty l\u00e1tkov\u00e9 v\u00fdm\u011bny po cvi\u010den\u00ed, v\u010detn\u011b p\u0159ebyte\u010dn\u00e9 vody a lymfy. To se projevuje zpevn\u011bn\u00edm poko\u017eky, co\u017e zlep\u0161uje jej\u00ed vzhled a pom\u00e1h\u00e1 sni\u017eovat v\u00fdskyt celulitidy;<\/li>\n<li style=\"text-align: start;\">sni\u017eujete riziko zran\u011bn\u00ed;<\/li>\n<li style=\"text-align: start;\">sni\u017eujete DOMS (syndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu svalov\u00e9 bolesti);<\/li>\n<li style=\"text-align: start;\">zlep\u0161\u00edte si n\u00e1ladu a sn\u00ed\u017e\u00edte stres.<\/li>\n<\/ul>\n<h2>Kdy a jak dlouho by se m\u011blo svalov\u00e9 v\u00e1len\u00ed prov\u00e1d\u011bt?<\/h2>\n<p style=\"text-align: start;\">Samomas\u00e1\u017e v\u00e1le\u010dkem nebo m\u00ed\u010dkem m\u016f\u017eete prov\u00e1d\u011bt kdykoli b\u011bhem dne. V\u00e1lcujte jednu svalovou partii podle pot\u0159eby, <strong>ne v\u0161ak d\u00e9le ne\u017e 2-3 minuty<\/strong>. Vyhn\u011bte se kolenu a oblasti pod n\u00edm, ky\u010deln\u00edmu kloubu, kostem a m\u00edst\u016fm, kde jsou nervy bl\u00edzko k\u016f\u017ee (abyste je nepo\u0161kodili).<\/p>\n<p style=\"text-align: start;\">V\u00e1h\u00e1te, kdy rolovat &#8211; p\u0159ed nebo po tr\u00e9ninku? Odpov\u011b\u010f zn\u00ed, \u017ee automas\u00e1\u017e je vhodn\u00e1 v obou p\u0159\u00edpadech.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/bZAPpMY5wTpR4DMSHL9QulHgnno-w3f8qqPJQ1mOQDhZNIIvQL8IQSCWtQKsSaHJIarWu0XgyfunROf9ooyjunwy3hoqmRiFh-1z8M3GlgZkxHy9MVclNluAJRIA7TOYhexJlozbav4Rh6LZUPtJPDn47EXJCMGlIq3pkhh70w-RDOr5V.tmp_.png\" alt=\"\u017dena cvi\u010d\u00ed s p\u011bnov\u00fdm v\u00e1lcem na podlo\u017ece\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\"><strong>Rolov\u00e1n\u00ed p\u0159ed tr\u00e9ninkem <\/strong>m\u00e1 za c\u00edl zah\u0159\u00e1t svaly a fascie, p\u0159ipravit t\u011blo na n\u00e1mahu a z\u00e1t\u011b\u017e a zv\u00fd\u0161it pohyblivost a stabilitu. M\u011blo by se <strong>prov\u00e1d\u011bt intenzivn\u011b na celou svalovou partii v rozsahu 8-12 opakov\u00e1n\u00ed<\/strong>. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by m\u011bl b\u00fdt sou\u010d\u00e1st\u00ed rozcvi\u010dky, tj. je dobr\u00e9 ho doplnit <strong>dynamick\u00fdm stre\u010dinkem.<\/strong><\/p>\n<p style=\"text-align: start;\"><strong>Prota\u017een\u00ed po tr\u00e9ninku <\/strong>slou\u017e\u00ed k uvoln\u011bn\u00ed, zklidn\u011bn\u00ed nervov\u00e9ho syst\u00e9mu, okysli\u010den\u00ed a v\u00fd\u017eiv\u011b tk\u00e1n\u00ed, proto by pohyby m\u011bly b\u00fdt prov\u00e1d\u011bny pomalu, jemn\u011b, se zam\u011b\u0159en\u00edm na svalov\u00e9 skupiny, kter\u00e9 se p\u0159i tr\u00e9ninku nejv\u00edce zapojily, a na tzv. <strong>spou\u0161\u0165ov\u00e9 body, tedy <\/strong>nejcitliv\u011bj\u0161\u00ed a nejbolestiv\u011bj\u0161\u00ed m\u00edsta. K automas\u00e1\u017ei m\u016f\u017eete p\u0159idat <strong>statick\u00fd stre\u010dink <\/strong>(v\u00edce informac\u00ed najdete v \u010dl\u00e1nku <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\/\" target=\"_blank\" rel=\"noopener\"><u>Stre\u010dink po tr\u00e9ninku: pro\u010d je tak d\u016fle\u017eit\u00fd<\/u><\/a><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\/\"><u>?<\/u><\/a>).<\/p>\n<p style=\"text-align: start;\"><strong>Rolov\u00e1n\u00ed m\u016f\u017ee b\u00fdt tak\u00e9 samostatnou tr\u00e9ninkovou jednotkou, <\/strong>p\u0159i kter\u00e9 mas\u00edrujete a uvol\u0148ujete v\u0161echny svalov\u00e9 partie. Zde m\u016f\u017eete za\u0159adit i prvky <strong>statick\u00e9ho stre\u010dinku<\/strong>.<\/p>\n<p style=\"text-align: start;\">Pokud m\u00e1te akutn\u00ed z\u00e1n\u011bt nebo infekci, hore\u010dku, trp\u00edte osteopor\u00f3zou, p\u0159ecitliv\u011blou k\u016f\u017e\u00ed nebo pokro\u010dilou cukrovkou, ned\u00e1vno jste podstoupili operaci a m\u00e1te \u010derstv\u00e9 ko\u017en\u00ed \u0159ezy, nev\u00e1lejte. Samomas\u00e1\u017e se rovn\u011b\u017e nedoporu\u010duje p\u0159i zlomenin\u00e1ch, rakovin\u011b, aneurysmatech nebo pohmo\u017ed\u011bnin\u00e1ch.<\/p>\n<h2>Jak spr\u00e1vn\u011b prov\u00e1d\u011bt svalov\u00e9 v\u00e1lcov\u00e1n\u00ed? P\u0159\u00edklady cvi\u010den\u00ed<\/h2>\n<p style=\"text-align: start;\">Aby v\u00e1lcov\u00e1n\u00ed sval\u016f p\u0159ineslo po\u017eadovan\u00e9 v\u00fdsledky, je vhodn\u00e9 p\u0159istupovat ke ka\u017ed\u00e9 mas\u00edrovan\u00e9 oblasti individu\u00e1ln\u011b.<\/p>\n<h3>Zp\u011btn\u00e9 v\u00e1lcov\u00e1n\u00ed<\/h3>\n<p style=\"text-align: start;\"><strong>Pro v\u00e1len\u00ed zad zvolte m\u011bkk\u00fd a hladk\u00fd v\u00e1lec (<\/strong>vyhn\u011bte se v\u00e1lc\u016fm s hrbolky &#8211; mohou dr\u00e1\u017edit obratle) nebo <strong>dvojit\u00fd m\u00ed\u010d<\/strong>.<\/p>\n<p style=\"text-align: start;\">Posa\u010fte se na tane\u010dn\u00ed parket a polo\u017ete si v\u00e1le\u010dek pod z\u00e1da v \u00farovni beder. Nohy by m\u011bly b\u00fdt pokr\u010den\u00e9 v kolenou, h\u00fd\u017ed\u011b zvednut\u00e9 a dlan\u011b polo\u017een\u00e9 na podlaze. Pomalu se na v\u00e1le\u010dku p\u0159evalujte nahoru a dol\u016f a ze strany na stranu, abyste pokryli co nejv\u011bt\u0161\u00ed \u010d\u00e1st zad.<\/p>\n<p style=\"text-align: start;\"><strong>Pro mas\u00e1\u017e doln\u00ed \u010d\u00e1sti p\u00e1te\u0159e pou\u017eijte duoball<\/strong>. Um\u00edst\u011bte ji na \u00farove\u0148 k\u0159\u00ed\u017eoky\u010deln\u00edch kloub\u016f (tam, kde kon\u010d\u00ed spodn\u00ed pr\u00e1dlo) a pohybujte p\u00e1nv\u00ed nahoru a dol\u016f.<\/p>\n<p style=\"text-align: start;\">Chcete-li <strong>uvolnit nap\u011bt\u00ed v hrudn\u00ed oblasti, <\/strong>polo\u017ete pod tuto \u010d\u00e1st p\u00e1te\u0159e dvojit\u00fd m\u00ed\u010d, zvedn\u011bte se na p\u0159edlokt\u00ed, zk\u0159i\u017ete pa\u017ee na hrudi a op\u011bt prov\u00e1d\u011bjte pohyby nahoru a dol\u016f.<\/p>\n<h3>Rolov\u00e1n\u00ed h\u00fd\u017ed\u00ed<\/h3>\n<p style=\"text-align: start;\"><strong>K mas\u00e1\u017ei h\u00fd\u017ed\u00ed m\u016f\u017eete pou\u017e\u00edt hladk\u00fd v\u00e1le\u010dek nebo m\u00ed\u010dek s hroty <\/strong>(umo\u017en\u00ed v\u00e1m p\u0159esn\u011bj\u0161\u00ed proniknut\u00ed do spou\u0161\u0165ov\u00fdch bod\u016f). Um\u00edst\u011bte v\u00e1lec pod h\u00fd\u017ed\u011b a odrazte se nohama dop\u0159edu dozadu a do stran. Pomoc\u00ed m\u00ed\u010de udr\u017eujte nohu na stran\u011b srolovan\u00e9 h\u00fd\u017ed\u011b rovn\u011b, pokr\u010dte opa\u010dnou nohu a odrazte se s n\u00ed.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/HT_CKETFy5kKS2ngYbhuZBxVFocf38ZQswzDW2GHtdZFB2CHRymbHdgbz7WVeoNDrKWPSXA275GnfVL4wuUQYvCdpGZX-wTGZcc7xYuJ6JgaFJQbL7gvRai_hjWejCfDDIKjZfB3Lgvb4A7yGKZDWXOBr9G3H9MYC8YRhnpiCw-poEKdq.tmp_.png\" alt=\"\u017dena pou\u017e\u00edv\u00e1 p\u011bnov\u00fd v\u00e1lec k prota\u017een\u00ed sval\u016f na podlaze u okna\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Rolov\u00e1n\u00ed stehenn\u00edch sval\u016f<\/h3>\n<p style=\"text-align: start;\"><strong>Stehenn\u00ed svaly uvoln\u00edte pomoc\u00ed hladk\u00e9ho v\u00e1le\u010dku nebo v\u00e1le\u010dku s v\u00fdstupky<\/strong>. Mas\u00e1\u017e t\u00e9to svalov\u00e9 skupiny se d\u011bl\u00ed na t\u0159i \u010d\u00e1sti:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>V\u00e1lcov\u00e1n\u00ed bicepsov\u00e9ho svalu stehna <\/strong>&#8211; sedn\u011bte si na tane\u010dn\u00ed podlo\u017eku\/roho\u017e a um\u00edst\u011bte v\u00e1lec pod zadn\u00ed stranu stehna, opa\u010dnou nohu nechte pokr\u010denou. Zvedn\u011bte ruce a prov\u00e1d\u011bjte pomal\u00e9 pohyby tam a zp\u011bt, kr\u00e1tce se zastavte na nejbolestiv\u011bj\u0161\u00edch m\u00edstech a jemn\u011b je p\u0159itiskn\u011bte k povrchu za\u0159\u00edzen\u00ed.<\/li>\n<li style=\"text-align: start;\"><strong>Rolov\u00e1n\u00ed \u010dty\u0159hlav\u00e9ho stehenn\u00edho svalu <\/strong>&#8211; lehn\u011bte si na b\u0159icho, pokr\u010dte opa\u010dnou nohu, ne\u017e je rolovan\u00e1, v koleni a p\u0159it\u00e1hn\u011bte ji k boku. V\u00e1le\u010dek um\u00edst\u011bte 2-3 cm nad koleno, op\u0159ete se o p\u0159edlokt\u00ed (v lokti sv\u00edrejte \u00fahel 90 stup\u0148\u016f) a uvoln\u011bn\u00fdm pohybem se pohybujte nahoru, a\u017e se dostanete pod hrot ky\u010dle (nejezd\u011bte po kostech) a za\u010dn\u011bte se vracet. Jakmile uc\u00edt\u00edte bolest, zastavte se a jemn\u011b p\u0159itla\u010dte bod na v\u00e1le\u010dek. M\u00edsto m\u016f\u017eete tak\u00e9 velmi pomalu t\u0159\u00edt.<\/li>\n<li style=\"text-align: start;\"><strong>Rolov\u00e1n\u00ed ky\u010deln\u00edho tibi\u00e1ln\u00edho p\u00e1su <\/strong>&#8211; lehn\u011bte si na bok a op\u0159ete si p\u0159edlokt\u00ed. Prot\u011bj\u0161\u00ed nohu op\u0159ete o zem nebo ji nechte rovnou a op\u0159enou o val\u00edc\u00ed se nohu. P\u0159ilo\u017ete hladk\u00fd v\u00e1lec na bok a za\u010dn\u011bte jemn\u011b pohybovat dol\u016f a nahoru a ze strany na stranu.<\/li>\n<\/ul>\n<h3>V\u00e1lcov\u00e1n\u00ed l\u00fdtek<\/h3>\n<p style=\"text-align: start;\"><strong>Samomas\u00e1\u017e l\u00fdtek m\u016f\u017eete prov\u00e1d\u011bt pomoc\u00ed v\u00e1le\u010dku a m\u00ed\u010dku<\/strong>. Posa\u010fte se na tane\u010dn\u00ed podlo\u017eku, narovnejte pokr\u010denou nohu a pokr\u010dte opa\u010dnou nohu v koleni, ruce polo\u017ete co nejbl\u00ed\u017ee k h\u00fd\u017ed\u00edm. Um\u00edst\u011bte za\u0159\u00edzen\u00ed doprost\u0159ed l\u00fdtka &#8211; pod sval gastrocnemius, zvedn\u011bte t\u011blo a za\u010dn\u011bte pomalu pohybovat nahoru a dol\u016f a ze strany na stranu, od kotn\u00edku ke koleni (nezaj\u00ed\u017ed\u011bjte v\u00e1le\u010dkem do oblasti kolene).<\/p>\n<h3>V\u00e1len\u00ed nohou<\/h3>\n<p style=\"text-align: start;\"><strong>P\u0159i v\u00e1len\u00ed nohou se zab\u00fdv\u00e1me protahov\u00e1n\u00edm podkolenn\u00edho svalu pomoc\u00ed v\u00e1le\u010dku nebo mas\u00e1\u017en\u00edho m\u00ed\u010dku. <\/strong>Um\u00edst\u011bte za\u0159\u00edzen\u00ed pod nohu a jemn\u011b na n\u011bj p\u0159eneste v\u00e1hu sv\u00e9ho t\u011bla. Pomal\u00fdmi pohyby vp\u0159ed a vzad sm\u011b\u0159ujte od prst\u016f na nohou k pat\u011b (vyhn\u011bte se zat\u00edn\u00e1n\u00ed prst\u016f na nohou sm\u011brem vzh\u016fru a nap\u00edn\u00e1n\u00ed sval\u016f).<\/p>\n<h2>Svalov\u00e9 v\u00e1lcovac\u00ed za\u0159\u00edzen\u00ed a p\u0159\u00edslu\u0161enstv\u00ed: co si vybrat?<\/h2>\n<p style=\"text-align: start;\"><strong>Rozli\u0161ujeme hladk\u00e9 v\u00e1le\u010dky, dlouh\u00e9 v\u00e1le\u010dky, kr\u00e1tk\u00e9 v\u00e1le\u010dky s v\u00fdstupky, ty\u010dinky a v\u00e1le\u010dky ve tvaru koule &#8211; jednoduch\u00e9 nebo dvojit\u00e9.<\/strong> V\u00fdb\u011br mas\u00e1\u017en\u00edho v\u00e1le\u010dku z\u00e1vis\u00ed na svalov\u00e9 partii, kterou chcete uvolnit, a na \u00farovni va\u0161eho tr\u00e9ninku v automas\u00e1\u017ei. Svou roli m\u016f\u017ee hr\u00e1t i va\u0161e t\u011blesn\u00e1 stavba. Vyberte si kvalitn\u00ed mas\u00e1\u017en\u00ed p\u0159\u00edstroje od renomovan\u00fdch v\u00fdrobc\u016f, jako jsou <strong>Blackroll, Body Sculpture, Bushido, Ecowellness, SKZL, Sveltus, Thorn Fit nebo TriggerPoint<\/strong>.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/ijpcauasGb5FERpCxWGaQRfI1oOWcSgjp2wner_kaedztsMdaBVq5MHBTza0bHic9717fhHwylm1_69LBdAjD-BhYctOgF0aC0bGiI6VcjgF8kKsclHGXNiaxIYgMprlkkE_mTfuMFtGOEZN60ApSWjQXwx-0Fr7oi0fH2mq_w-HtdfHs.tmp_.png\" alt=\"\u017dena dr\u017e\u00ed r\u016fzn\u00e9 mas\u00e1\u017en\u00ed pom\u016fcky pro fitnes\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Mas\u00e1\u017en\u00ed v\u00e1le\u010dky a v\u00e1le\u010dky<\/h3>\n<p style=\"text-align: start;\">Na trhu je k dispozici n\u011bkolik typ\u016f v\u00e1lc\u016f (p\u0159ipom\u00ednaj\u00ed v\u00e1lec), k jejich\u017e v\u00fdrob\u011b se pou\u017e\u00edv\u00e1 p\u0159edev\u0161\u00edm p\u011bnov\u00fd EPP. V\u00e1le\u010dky se d\u011bl\u00ed na:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>hladk\u00e9 <\/strong>s r\u016fzn\u00fdm stupn\u011bm tuhosti: m\u011bkk\u00e9 jsou ur\u010deny pro za\u010d\u00e1te\u010dn\u00edky a osoby se \u0161t\u00edhlou stavbou t\u011bla, st\u0159edn\u011b tuh\u00e9 jsou ur\u010deny pro ty, kte\u0159\u00ed ji\u017e maj\u00ed zku\u0161enosti s automas\u00e1\u017e\u00ed nebo maj\u00ed st\u0159edn\u00ed stavbu t\u011bla, a pevn\u00e9 jsou ur\u010deny pro sportovce, pokro\u010dil\u00e9 u\u017eivatele v\u00e1lc\u016f a osoby se silnou stavbou t\u011bla. Hladk\u00fd v\u00e1le\u010dek se pou\u017e\u00edv\u00e1 p\u0159edev\u0161\u00edm k mas\u00e1\u017ei zad;<\/li>\n<li style=\"text-align: start;\"><strong>s pol\u0161t\u00e1\u0159ky &#8211; <\/strong>ty maj\u00ed na povrchu speci\u00e1ln\u00ed pol\u0161t\u00e1\u0159ky, kter\u00e9 l\u00e9pe mas\u00edruj\u00ed svalovou oblast. Jsou vhodn\u00e9 p\u0159i vysok\u00e9m svalov\u00e9m nap\u011bt\u00ed a siln\u00fdch bolestech nohou pro pokro\u010dil\u00e9 a profesion\u00e1ln\u00ed sportovce;<\/li>\n<li style=\"text-align: start;\"><strong>dlouh\u00e1 <\/strong>&#8211; v\u011bnovan\u00e1 v\u00e1lcov\u00e1n\u00ed cel\u00e9ho t\u011bla;<\/li>\n<li style=\"text-align: start;\"><strong>kr\u00e1tk\u00e9 <\/strong>&#8211; vhodn\u00e9 pro mas\u00e1\u017e men\u0161\u00edch svalov\u00fdch parti\u00ed, jako jsou stehna, l\u00fdtka nebo ramena.<\/li>\n<\/ul>\n<h3>Mas\u00e1\u017en\u00ed ty\u010d<\/h3>\n<p style=\"text-align: start;\">Jedn\u00e1 se o p\u0159\u00edstroj vybaven\u00fd dv\u011bma rukoje\u0165mi a v\u00e1le\u010dkem s v\u00fdstupky, kter\u00fd umo\u017e\u0148uje proniknout hloub\u011bji do struktury sval\u016f a fasci\u00ed a prov\u00e1d\u011bt tak automas\u00e1\u017e \u00fa\u010dinn\u011bji ne\u017e v\u00e1le\u010dek. \u010casto je vybaven mo\u017enost\u00ed nastavit v\u00e1le\u010dky podle pot\u0159eby, tak\u017ee jejich d\u00e9lku lze p\u0159izp\u016fsobit konkr\u00e9tn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/MdevFqoDai7bfsqxVcfwKh9s8iFICEs-RyoJ5V8_Hs6wgcKje2pJUPJvfWNOYpPzkCF7oKOgqZolSIVPmC5bMUBHNk1XwLfaWWj2CW7l8BsHyrF1mCd5UYWgaUA876yPUxMc4jlk4tvnlNLAAr91GzK1ng2lKsZyyT4P2Xq2-w-PWhmPq.tmp_.png\" alt=\"Osoba pou\u017e\u00edv\u00e1 korkov\u00fd v\u00e1lec a kostku na podlo\u017ece p\u0159i cvi\u010den\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Mas\u00e1\u017en\u00ed m\u00ed\u010d<\/h3>\n<p style=\"text-align: start;\">M\u016f\u017ee m\u00edt <strong>tvar jedn\u00e9 koule nebo takzvan\u00e9 duoball, co\u017e je <\/strong>kombinace dvou koul\u00ed. Dod\u00e1v\u00e1 se v r\u016fzn\u00fdch velikostech a umo\u017e\u0148uje l\u00e9pe dos\u00e1hnout na t\u011b\u017eko p\u0159\u00edstupn\u00e9 spou\u0161\u0165ov\u00e9 body (nap\u0159. oblast ramen, hrudn\u00edku, ale i chodidel a rukou). <strong>Dvojit\u00fd m\u00ed\u010d se pou\u017e\u00edv\u00e1 p\u0159edev\u0161\u00edm k mas\u00e1\u017ei extenzor\u016f zad a doln\u00ed \u010d\u00e1sti krku<\/strong>.<\/p>\n<p style=\"text-align: start;\">V\u00e1lcov\u00e1n\u00ed sval\u016f m\u016f\u017ee snadno a rychle zlep\u0161it kvalitu va\u0161eho cvi\u010den\u00ed i ka\u017edodenn\u00edch \u010dinnost\u00ed. Systematick\u00e1 automas\u00e1\u017e m\u00e1 pozitivn\u00ed vliv na va\u0161i kondici a pohodu, proto\u017ee zm\u00edr\u0148uje pot\u00ed\u017ee spojen\u00e9 s intenzivn\u00edm cvi\u010den\u00edm, n\u00e1vratem do kondice po del\u0161\u00ed pauze nebo p\u0159echodem ze sedav\u00e9ho na aktivn\u00ed \u017eivotn\u00ed styl (nap\u0159. pom\u00e1h\u00e1 bojovat proti kontraktur\u00e1m, ztuhlosti, bolestem zad).<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Rychlej\u0161\u00ed regenerace a men\u0161\u00ed bolest jsou \u00fa\u010dinky v\u00e1lcov\u00e1n\u00ed sval\u016f pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f a m\u00ed\u010dk\u016f. Pro\u010d byste m\u011bli sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n doplnit svalov\u00fdm v\u00e1lcov\u00e1n\u00edm? Kdy pou\u017e\u00edvat a jak dlouho by m\u011bla automas\u00e1\u017e trvat, aby byla \u00fa\u010dinn\u00e1? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed &#8211; co to je a co to obn\u00e1\u0161\u00ed? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed je automas\u00e1\u017e pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f, v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed - 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\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Rychlej\u0161\u00ed regenerace a men\u0161\u00ed bolest jsou \u00fa\u010dinky v\u00e1lcov\u00e1n\u00ed sval\u016f pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f a m\u00ed\u010dk\u016f. Pro\u010d byste m\u011bli sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n doplnit svalov\u00fdm v\u00e1lcov\u00e1n\u00edm? Kdy pou\u017e\u00edvat a jak dlouho by m\u011bla automas\u00e1\u017e trvat, aby byla \u00fa\u010dinn\u00e1? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed &#8211; co to je a co to obn\u00e1\u0161\u00ed? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed je automas\u00e1\u017e pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f, v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-19T12:50:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T10:14:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.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":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed - 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\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/","og_locale":"cs_CZ","og_type":"article","og_title":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed - Blog Sportano.cz","og_description":"Rychlej\u0161\u00ed regenerace a men\u0161\u00ed bolest jsou \u00fa\u010dinky v\u00e1lcov\u00e1n\u00ed sval\u016f pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f a m\u00ed\u010dk\u016f. Pro\u010d byste m\u011bli sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n doplnit svalov\u00fdm v\u00e1lcov\u00e1n\u00edm? Kdy pou\u017e\u00edvat a jak dlouho by m\u011bla automas\u00e1\u017e trvat, aby byla \u00fa\u010dinn\u00e1? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed &#8211; co to je a co to obn\u00e1\u0161\u00ed? Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed je automas\u00e1\u017e pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f, v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f [&hellip;]","og_url":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/","article_published_time":"2022-08-19T12:50:35+00:00","article_modified_time":"2025-07-23T10:14:43+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.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\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#article","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.cz\/blog\/#\/schema\/person\/d9d077f481da53ba8aa71ae47f8b9770"},"headline":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed","datePublished":"2022-08-19T12:50:35+00:00","dateModified":"2025-07-23T10:14:43+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/"},"wordCount":2227,"publisher":{"@id":"https:\/\/sportano.cz\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.tmp_.png","articleSection":["Posilovna a fitness"],"inLanguage":"cs"},{"@type":"WebPage","@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/","url":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/","name":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed - Blog Sportano.cz","isPartOf":{"@id":"https:\/\/sportano.cz\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#primaryimage"},"image":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.tmp_.png","datePublished":"2022-08-19T12:50:35+00:00","dateModified":"2025-07-23T10:14:43+00:00","breadcrumb":{"@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#primaryimage","url":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.tmp_.png","contentUrl":"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/mAhkNF_redMiWiHN-YJaMOk9fU6-Ng4ZWoBSt8RU423ilDeux__eC6Bqr_ZJiT1FK40JPv1PM9H4CInUfnuyKn1A45NbLK61FwxADQ8LVWQZxfLVofhG3asDwYMNXd0LTcj5N-ihSoi7Fm7l_pYw_KEkfPGHgIxYd_WM6urXAA-chR47Z.tmp_.png","width":816,"height":426,"caption":"Dva lid\u00e9 pou\u017e\u00edvaj\u00ed p\u011bnov\u00fd v\u00e1lec k protahov\u00e1n\u00ed na podlaze"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.cz\/blog\/svalove-valcovani-co-to-je-jake-ma-ucinky-kdy-a-jak-dlouho-mam-masirovat-svaly-tipy-a-ukazkova-cviceni\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hlavn\u00ed strana","item":"https:\/\/sportano.cz\/blog\/"},{"@type":"ListItem","position":2,"name":"Svalov\u00e9 v\u00e1lcov\u00e1n\u00ed: co to je, jak\u00e9 m\u00e1 \u00fa\u010dinky? Kdy a jak dlouho m\u00e1m mas\u00edrovat svaly? Tipy a uk\u00e1zkov\u00e1 cvi\u010den\u00ed"}]},{"@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\/494","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=494"}],"version-history":[{"count":3,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/494\/revisions"}],"predecessor-version":[{"id":2101,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/posts\/494\/revisions\/2101"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media\/501"}],"wp:attachment":[{"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/media?parent=494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/categories?post=494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.cz\/blog\/wp-json\/wp\/v2\/tags?post=494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}