{"id":721,"date":"2022-09-05T07:48:53","date_gmt":"2022-09-05T07:48:53","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jak-spravne-chodit-s-holemi-pro-nordic-walking-technika-a-nejdulezitejsi-pravidla-pro-zacatecniky\/"},"modified":"2025-07-23T09:49:35","modified_gmt":"2025-07-23T09:49:35","slug":"jak-spravne-chodit-s-holemi-pro-nordic-walking-technika-a-nejdulezitejsi-pravidla-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jak-spravne-chodit-s-holemi-pro-nordic-walking-technika-a-nejdulezitejsi-pravidla-pro-zacatecniky\/","title":{"rendered":"Jak spr\u00e1vn\u011b chodit s holemi pro nordic walking? Technika a nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla pro za\u010d\u00e1te\u010dn\u00edky"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Systematick\u00e1 ch\u016fze s holemi v\u00e1m umo\u017en\u00ed zhubnout, z\u00edskat kondici a zv\u00fd\u0161it svalovou s\u00edlu. K tomu je v\u0161ak nutn\u00e1 spr\u00e1vn\u00e1 technika ch\u016fze. Jak spr\u00e1vn\u011b chodit s holemi nordic walking, abyste zaznamenali \u00fa\u010dinky ji\u017e po n\u011bkolika proch\u00e1zk\u00e1ch a nezranili se?<\/strong><\/p>\n<h2>Nordic walking: aktivita pro ka\u017ed\u00e9ho<\/h2>\n<p><strong>Nordic walking<\/strong>, tedy ch\u016fze se speci\u00e1ln\u00edmi holemi, poch\u00e1z\u00ed z Finska a p\u016fvodn\u011b se pou\u017e\u00edval mimo jin\u00e9 jako dopln\u011bk tr\u00e9ninku b\u011b\u017ec\u016f na ly\u017e\u00edch: mimo zimn\u00ed sez\u00f3nu. V sou\u010dasn\u00e9 dob\u011b je jednou z nejobl\u00edben\u011bj\u0161\u00edch forem rekreace, jej\u00ed\u017e blahod\u00e1rn\u00e9 \u00fa\u010dinky vyu\u017e\u00edv\u00e1 mnoho lid\u00ed bez ohledu na v\u011bk, kondici nebo formu ka\u017edodenn\u00ed fyzick\u00e9 n\u00e1mahy. Nordic walking se hojn\u011b vyu\u017e\u00edv\u00e1 p\u0159i rehabilitaci. Nechyb\u00ed ani lid\u00e9, kte\u0159\u00ed ji provozuj\u00ed sout\u011b\u017en\u00edm zp\u016fsobem. Velkou v\u00fdhodou tohoto druhu pohybov\u00e9 aktivity je skute\u010dnost, \u017ee nevy\u017eaduje \u017e\u00e1dn\u00e9 slo\u017eit\u00e9 vybaven\u00ed (posta\u010d\u00ed vhodn\u011b zvolen\u00e9 hole pro nordic walking), kondici a lze ji provozovat celoro\u010dn\u011b a v r\u016fzn\u00fdch ter\u00e9nech.<\/p>\n<p>Jak\u00e9 jsou hlavn\u00ed v\u00fdhody nordic walkingu?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posiluje svaly nohou, b\u0159icha, zad, pa\u017e\u00ed a ramen;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sni\u017euje bolest p\u00e1te\u0159e a pom\u00e1h\u00e1 uvolnit svalov\u00e9 nap\u011bt\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pom\u00e1h\u00e1 napravit dr\u017een\u00ed t\u011bla a odstranit vady dr\u017een\u00ed t\u011bla, jako je skoli\u00f3za;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zvy\u0161uje dechovou kapacitu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posiluje kardiovaskul\u00e1rn\u00ed a imunitn\u00ed syst\u00e9m;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sni\u017euje hladinu \u0161patn\u00e9ho cholesterolu v krvi (LDL);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sni\u017euje zat\u00ed\u017een\u00ed p\u00e1te\u0159e a hlezenn\u00edch, kolenn\u00edch a ky\u010deln\u00edch kloub\u016f a\u017e o 30 %;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posiluje kloubn\u00ed a kostn\u00ed syst\u00e9m;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje motorick\u00e9 dovednosti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u016fsob\u00ed proti st\u00e1rnut\u00ed a osteopor\u00f3ze;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje funkci mozku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje koncentraci a pam\u011b\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje n\u00e1ladu a sni\u017euje hladinu stresu.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9e5ec2e3.png\" alt=\"Star\u0161\u00ed p\u00e1r pou\u017e\u00edv\u00e1 trekingov\u00e9 hole p\u0159i proch\u00e1zce lesem\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pro koho je ch\u016fze s holemi nordic walking p\u0159\u00ednosn\u00e1?<\/h2>\n<p style=\"text-align: start;\">P\u0159\u00edzniv\u00fdch \u00fa\u010dink\u016f ch\u016fze s holemi <strong>nordic walking <\/strong>m\u016f\u017ee vyu\u017e\u00edt prakticky ka\u017ed\u00fd &#8211; d\u011bti, ml\u00e1de\u017e, dosp\u011bl\u00ed i senio\u0159i &#8211; u\u017e jen proto, \u017ee p\u0159i zachov\u00e1n\u00ed <strong>spr\u00e1vn\u00e9 techniky ch\u016fze <\/strong>je riziko zran\u011bn\u00ed n\u00edzk\u00e9. Pou\u017e\u00edv\u00e1n\u00ed hol\u00ed pom\u00e1h\u00e1 odleh\u010dit doln\u00edm kon\u010detin\u00e1m a p\u00e1te\u0159i a udr\u017eovat rovnov\u00e1hu (dodate\u010dn\u00e1 opora sni\u017euje riziko zakopnut\u00ed, p\u00e1du apod.), co\u017e z nich \u010din\u00ed vynikaj\u00edc\u00ed zp\u016fsob <strong>fyzick\u00e9 aktivity pro star\u0161\u00ed osoby nebo osoby s nadv\u00e1hou \u010di obezitou<\/strong>. Je to bezpe\u010dn\u00e1 forma cvi\u010den\u00ed pro <strong>t\u011bhotn\u00e9 \u017eeny a \u017eeny po porodu, kter\u00e9 <\/strong>si cht\u011bj\u00ed udr\u017eet t\u011blo v dobr\u00e9 kondici, pro <strong>lidi vracej\u00edc\u00ed se ke sportu po zran\u011bn\u00ed <\/strong>nebo pro b\u00fdval\u00e9 profesion\u00e1ln\u00ed <strong>sportovce, <\/strong>kte\u0159\u00ed kv\u016fli zran\u011bn\u00ed nemohou pokra\u010dovat ve sv\u00e9 profesion\u00e1ln\u00ed kari\u00e9\u0159e, ale cht\u011bj\u00ed m\u00edt fit t\u011blo. Je to dobr\u00fd zp\u016fsob, jak stimulovat krevn\u00ed a lymfatick\u00fd ob\u011bh, a proto je to vhodn\u00e1 fyzick\u00e1 aktivita pro lidi se sklonem k otok\u016fm horn\u00edch a doln\u00edch kon\u010detin a probl\u00e9m\u016fm s krevn\u00edm ob\u011bhem. Nordic Walking mohou provozovat diabetici, hypertonici a lid\u00e9 trp\u00edc\u00ed Parkinsonovou chorobou.<\/p>\n<p style=\"text-align: start;\">M\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, chod\u00edte vystresovan\u00ed a napjat\u00ed, nebo si chcete cvi\u010den\u00ed zpest\u0159it? Za\u010dn\u011bte systematicky pochodovat s holemi, abyste sn\u00ed\u017eili bolesti zad, relaxovali nebo si ud\u011blali n\u011bjak\u00e9 obecn\u00e9 cvi\u010den\u00ed.<\/p>\n<p style=\"text-align: start;\">Nordic Walking lze provozovat ve skupin\u00e1ch, co\u017e je skv\u011bl\u00fd zp\u016fsob, jak naj\u00edt spole\u010dnost, poznat lidi s podobn\u00fdmi z\u00e1jmy nebo se motivovat k systematick\u00e9 aktivit\u011b a zm\u011bn\u011b dosavadn\u00edch n\u00e1vyk\u016f.<\/p>\n<h2>Jak spr\u00e1vn\u011b chodit s holemi? Technika, oble\u010den\u00ed a vybaven\u00ed<\/h2>\n<p>P\u0159i <strong>ch\u016fzi s holemi nordic walking <\/strong>udr\u017eujte p\u0159irozen\u00fd pohyb &#8211; stejn\u00fd jako p\u0159i dynamick\u00e9 ch\u016fzi&#8230;.. Silueta by m\u011bla b\u00fdt vzp\u0159\u00edmen\u00e1 (pupek sm\u011b\u0159uje k p\u00e1te\u0159i), m\u00edrn\u011b p\u0159edklon\u011bn\u00e1 (nehrbte se), ramena uvoln\u011bn\u00e1 a pohled up\u0159en\u00fd p\u0159ed sebe. N\u00ed\u017ee najdete nejd\u016fle\u017eit\u011bj\u0161\u00ed body t\u00fdkaj\u00edc\u00ed se spr\u00e1vn\u00e9 ch\u016fze s holemi.<\/p>\n<h3>Vhodn\u00e9 ty\u010de<\/h3>\n<p>Pot\u0159ebujete hole, kter\u00e9 odpov\u00eddaj\u00ed va\u0161\u00ed v\u00fd\u0161ce &#8211; m\u011bly by se dot\u00fdkat zem\u011b, kdy\u017e je v\u00e1\u0161 loket ohnut\u00fd v \u00fahlu 90 stup\u0148\u016f (pro ty, kte\u0159\u00ed znaj\u00ed techniku ch\u016fze) nebo 100 stup\u0148\u016f (pokud s holemi chod\u00edte poprv\u00e9). D\u00e9lku hol\u00ed m\u016f\u017eete vypo\u010d\u00edtat podle vzorce: <strong>v\u00fd\u0161ka (cm) x 0,68 <\/strong>&#8211; pokud jste za\u010d\u00e1te\u010dn\u00edk, nebo <strong>v\u00fd\u0161ka x 0,72 <\/strong>&#8211; pro pokro\u010dil\u00e9.<\/p>\n<p>M\u016f\u017eete si vybrat bu\u010f nastaviteln\u00fd, nebo pevn\u00fd model &#8211; prvn\u00ed z nich v\u00e1m poskytne v\u011bt\u0161\u00ed man\u00e9vrovac\u00ed prostor a umo\u017en\u00ed v\u00e1m m\u011bnit d\u00e9lku v\u00fdstupu na dal\u0161\u00ed \u00farove\u0148. V\u00edce informac\u00ed naleznete v na\u0161em \u010dl\u00e1nku o spr\u00e1vn\u00e9m <a href=\"https:\/\/sportano.cz\/blog\/jak-vybrat-spravne-hole-pro-nordic-walking-nejdulezitejsi-pravidla\/\"><u>v\u00fdb\u011bru hol\u00ed pro nordic walking<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9e688717.png\" alt=\"Lid\u00e9 cvi\u010d\u00ed v parku s fitness h\u016flkami\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Rozcvi\u010dka<\/h3>\n<p>To je nezbytnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho cvi\u010den\u00ed s holemi nordic walking, abyste zajistili, \u017ee va\u0161e svaly, klouby a \u0161lachy budou p\u0159ipraveny na n\u00e1mahu. M\u011blo by to trvat <strong>asi 10-15 minut<\/strong>. Lze prov\u00e1d\u011bt n\u00e1sleduj\u00edc\u00ed cviky: v\u00fdpony a rotace pa\u017e\u00ed dop\u0159edu a dozadu, oto\u010dky trupu, rotace v ky\u010dl\u00edch, p\u0159en\u00e1\u0161en\u00ed ty\u010d\u00ed z rukou do rukou nad hlavou, pokr\u010den\u00ed kolen, v\u00fdpony nohou dop\u0159edu, dozadu a do stran, p\u00e1dlov\u00e1n\u00ed s ty\u010demi dozadu a do stran, st\u0159\u00eddav\u00e9 v\u00fdpady a sklapova\u010dky, d\u0159epy\/polod\u0159epy se \u0161pi\u010dkami a &#8222;tich\u00e9&#8220; poskoky. Tich\u00e9 oto\u010dky (m\u00edsto skoku jde noha dynamicky do strany, ruce jdou sou\u010dasn\u011b nad hlavu).<\/p>\n<h3>Pohyby rukou a dr\u017een\u00ed hol\u00ed<\/h3>\n<p>P\u0159ipn\u011bte si hole k ruk\u00e1m, uchopte rukoje\u0165 a nasm\u011brujte rukavici sm\u011brem k sob\u011b. Pohyb ruky vp\u0159ed za\u010d\u00edn\u00e1 od ramene a m\u011bl by pokra\u010dovat, dokud ruka nen\u00ed na \u00farovni pupku. Ruka by m\u011bla b\u00fdt rovn\u00e1 a pevn\u011b dr\u017eet n\u00e1sadu hole. Sou\u010dasn\u011b zadn\u00ed ruka uvoln\u00ed \u00fachop, kdy\u017e je za lini\u00ed bok\u016f. Ty\u010d by m\u011bla proniknout do chodn\u00edku pod \u00fahlem 45 stup\u0148\u016f uprost\u0159ed mezi chodidly nebo v bl\u00edzkosti prst\u016f zadn\u00ed (rohov\u00e9) nohy. Ruce s ty\u010demi dr\u017ete bl\u00edzko trupu. Vlastn\u00ed pr\u00e1ce rukou a nohou p\u0159i Nordic Walking se st\u0159\u00edd\u00e1, tj. kdy\u017e je lev\u00e1 ruka vp\u0159edu, doprov\u00e1z\u00ed ji prav\u00e1 noha a naopak.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Nauka prawid\u0142owej techniki Nordic Walking\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vNnDS7JrsQw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h3>Uspo\u0159\u00e1d\u00e1n\u00ed nohou<\/h3>\n<p>Chodidla dejte rovnob\u011b\u017en\u011b na \u0161\u00ed\u0159ku bok\u016f. P\u0159i ch\u016fzi s holemi nordic walking pokl\u00e1dejte chodidlo od paty (prsty sm\u011b\u0159uj\u00ed nahoru). Pot\u00e9 se v\u00e1ha p\u0159enese na st\u0159edn\u00ed \u010d\u00e1st chodidla a p\u0159es n\u00e1rt se pohybuje sm\u011brem ke \u0161pi\u010dce, n\u00e1sleduje odraz od palce. D\u011blejte o n\u011bco del\u0161\u00ed kroky ne\u017e p\u0159i b\u011b\u017en\u00e9 ch\u016fzi.<\/p>\n<h3>Vhodn\u00e1 vzd\u00e1lenost a intenzita<\/h3>\n<p>Vzhledem k vysok\u00e9mu energetick\u00e9mu v\u00fddeji za\u010dn\u011bte na za\u010d\u00e1tku sv\u00e9ho dobrodru\u017estv\u00ed s Nordic Walking ch\u016fz\u00ed na kr\u00e1tk\u00e9 vzd\u00e1lenosti. Sta\u010d\u00ed 30 minut pochodovat m\u00edrn\u00fdm tempem po okol\u00ed (ani\u017e byste se zad\u00fdchali). \u00daseky ch\u016fze s holemi m\u016f\u017eete st\u0159\u00eddat s dynamickou ch\u016fz\u00ed bez jejich pou\u017eit\u00ed. Vyberte si rovinat\u00fd, nen\u00e1ro\u010dn\u00fd ter\u00e9n. Se zlep\u0161uj\u00edc\u00ed se technikou a zvy\u0161uj\u00edc\u00ed se kondic\u00ed prodlu\u017eujte trasu, jej\u00ed obt\u00ed\u017enost, \u010das a intenzitu ch\u016fze.<\/p>\n<h3>Sportovn\u00ed oble\u010den\u00ed a obuv<\/h3>\n<p style=\"text-align: start;\">Z\u00e1kladem efektivn\u00ed ch\u016fze s holemi je pohodln\u00e1 obuv s pevnou, ale pru\u017enou podr\u00e1\u017ekou, b\u011bhounem p\u0159izp\u016fsoben\u00fdm ter\u00e9nu a dostate\u010dn\u00fdm odpru\u017een\u00edm (speci\u00e1ln\u00ed p\u011bna na pat\u011b). U\u017eite\u010dn\u00e9 je termopr\u00e1dlo s pru\u017en\u00fdm, neomezuj\u00edc\u00edm st\u0159ihem, kter\u00e9 \u00fa\u010dinn\u011b odv\u00e1d\u00ed vlhkost. Pokud se chyst\u00e1te na del\u0161\u00ed proch\u00e1zku, vezm\u011bte si mal\u00fd turistick\u00fd batoh s p\u0159ibalenou pl\u00e1\u0161t\u011bnkou, cvi\u010debn\u00edmi rukavicemi, kloboukem nebo multifunk\u010dn\u00edm \u0161\u00e1tkem, lahv\u00ed na vodu a sva\u010dinou. V zim\u011b se obl\u00e9kejte do tzv. &#8222;cibule&#8220;, tj. obl\u00e9kn\u011bte si t\u0159i vrstvy, po\u010d\u00ednaje termopr\u00e1dlem, termotri\u010dkem\/pol\u00e1rn\u00ed ko\u0161il\u00ed a funk\u010dn\u00ed zimn\u00ed bundou.<\/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\/09\/gdi-6315a9e761999.png\" alt=\"\u017dena pou\u017e\u00edv\u00e1 trekingov\u00e9 hole p\u0159i proch\u00e1zce po venkovsk\u00e9 cest\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Jak chod\u00edte s holemi, abyste zhubli?<\/h2>\n<p>Nordic Walking je vynikaj\u00edc\u00ed forma cvi\u010den\u00ed pro hubnut\u00ed, proto\u017ee zapojuje 90 % sval\u016f v na\u0161em t\u011ble do pohybu. Horn\u00ed a doln\u00ed svaly nav\u00edc pracuj\u00ed rovnom\u011brn\u011b, tak\u017ee nordic walking je o <strong>40 % \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e klasick\u00e1 ch\u016fze <\/strong>a umo\u017e\u0148uje p\u0159ekon\u00e1vat del\u0161\u00ed vzd\u00e1lenosti bez zad\u00fdch\u00e1n\u00ed. V\u00fdsledkem je \u00fa\u010dinn\u011bj\u0161\u00ed redukce tuku a rychlej\u0161\u00ed metabolismus. B\u011bhem hodinov\u00e9ho cvi\u010den\u00ed NW nav\u00edc m\u016f\u017eete sp\u00e1lit p\u0159ibli\u017en\u011b <strong>400 kcal <\/strong>(v z\u00e1vislosti na pohlav\u00ed, v\u011bku, hmotnosti nebo tempu ch\u016fze), zat\u00edmco p\u0159i b\u011b\u017en\u00e9 ch\u016fzi v klidn\u00e9m tempu sp\u00e1l\u00edte p\u0159ibli\u017en\u011b <strong>200-280 kcal<\/strong>.<\/p>\n<p>Jak tedy chodit s holemi, abyste zhubli? D\u016fle\u017eit\u00e1 je p\u0159edev\u0161\u00edm pravidelnost a spr\u00e1vn\u00e1 technika ch\u016fze. Podle Polsk\u00e9 asociace Nordic Walking byste m\u011bli pro sn\u00ed\u017een\u00ed hmotnosti <strong>tr\u00e9novat 1-3kr\u00e1t t\u00fddn\u011b po dobu 60-90 minut, p\u0159i\u010dem\u017e byste m\u011bli dodr\u017eovat m\u00edrn\u00e9 tempo <\/strong>(m\u016f\u017eete voln\u011b mluvit a nem\u00e1te pocit, \u017ee se zad\u00fdch\u00e1v\u00e1te). Nezapome\u0148te, \u017ee nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete kombinac\u00ed pravidelnosti s vyv\u00e1\u017eenou stravou a p\u0159im\u011b\u0159enou regenerac\u00ed.<\/p>\n<h2>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i ch\u016fzi s holemi<\/h2>\n<p>Db\u00e1t na spr\u00e1vnou techniku ch\u016fze s holemi je kl\u00ed\u010dov\u00fdm prvkem pro dosa\u017een\u00ed po\u017eadovan\u00fdch v\u00fdsledk\u016f. Jak\u00fdch chyb byste se m\u011bli p\u0159i nordic walkingu vyvarovat?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Nespr\u00e1vn\u011b nastaven\u00e1 d\u00e9lka ty\u010d\u00ed &#8211; br\u00e1n\u00ed spr\u00e1vn\u00e9mu odstr\u010den\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">jednostrann\u00fd pochod (zn\u00e1m\u00fd tak\u00e9 jako inching), tj. sou\u010dasn\u00fd pohyb prav\u00e9\/lev\u00e9 nohy a prav\u00e9\/lev\u00e9 ruky vp\u0159ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edli\u0161n\u00e9 p\u0159edsunut\u00ed ty\u010d\u00ed dop\u0159edu nebo dozadu vzhledem k rozsahu kroku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dr\u017een\u00ed rukojet\u00ed hol\u00ed po celou dobu bez uvoln\u011bn\u00ed p\u0159i zp\u011btn\u00e9m pohybu pa\u017ee, kdy je ruka za bokem &#8211; speci\u00e1ln\u00ed \u00fachyty v podob\u011b rukavice zabra\u0148uj\u00ed ztr\u00e1t\u011b hole;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zkroucen\u00ed ruky, kdy\u017e je za v\u00e1mi;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edli\u0161 kr\u00e1tk\u00fd krok;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">strnul\u00e1 ch\u016fze nam\u00edsto p\u0159irozen\u00e9ho, energick\u00e9ho pohybu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed, kter\u00e9 m\u016f\u017ee p\u0159isp\u011bt ke zran\u011bn\u00ed nebo \u00farazu.<\/p>\n<\/li>\n<\/ul>\n<p>Spr\u00e1vn\u00e1 technika ch\u016fze s holemi nordic walking v\u00e1m pom\u016f\u017ee vyhnout se bolesti. Pokud s t\u00edmto sportem za\u010d\u00edn\u00e1te, nav\u0161tivte lekci s profesion\u00e1ln\u00edm instruktorem, kter\u00fd zkontroluje spr\u00e1vnost va\u0161ich pohyb\u016f a pom\u016f\u017ee v\u00e1m odstranit p\u0159\u00edpadn\u00e9 chyby.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Systematick\u00e1 ch\u016fze s holemi v\u00e1m umo\u017en\u00ed zhubnout, z\u00edskat kondici a zv\u00fd\u0161it svalovou s\u00edlu. K tomu je v\u0161ak nutn\u00e1 spr\u00e1vn\u00e1 technika ch\u016fze. Jak spr\u00e1vn\u011b chodit s holemi nordic walking, abyste zaznamenali \u00fa\u010dinky ji\u017e po n\u011bkolika proch\u00e1zk\u00e1ch a nezranili se? Nordic walking: aktivita pro ka\u017ed\u00e9ho Nordic walking, tedy ch\u016fze se speci\u00e1ln\u00edmi holemi, poch\u00e1z\u00ed z Finska a p\u016fvodn\u011b [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":726,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-turistika"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak spr\u00e1vn\u011b chodit s holemi pro nordic walking? Technika a nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla pro za\u010d\u00e1te\u010dn\u00edky - 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-spravne-chodit-s-holemi-pro-nordic-walking-technika-a-nejdulezitejsi-pravidla-pro-zacatecniky\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak spr\u00e1vn\u011b chodit s holemi pro nordic walking? Technika a nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla pro za\u010d\u00e1te\u010dn\u00edky - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Systematick\u00e1 ch\u016fze s holemi v\u00e1m umo\u017en\u00ed zhubnout, z\u00edskat kondici a zv\u00fd\u0161it svalovou s\u00edlu. K tomu je v\u0161ak nutn\u00e1 spr\u00e1vn\u00e1 technika ch\u016fze. Jak spr\u00e1vn\u011b chodit s holemi nordic walking, abyste zaznamenali \u00fa\u010dinky ji\u017e po n\u011bkolika proch\u00e1zk\u00e1ch a nezranili se? Nordic walking: aktivita pro ka\u017ed\u00e9ho Nordic walking, tedy ch\u016fze se speci\u00e1ln\u00edmi holemi, poch\u00e1z\u00ed z Finska a p\u016fvodn\u011b [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/jak-spravne-chodit-s-holemi-pro-nordic-walking-technika-a-nejdulezitejsi-pravidla-pro-zacatecniky\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-05T07:48:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T09:49:35+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9e867be1.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=\"8 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jak spr\u00e1vn\u011b chodit s holemi pro nordic walking? 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Jak spr\u00e1vn\u011b chodit s holemi nordic walking, abyste zaznamenali \u00fa\u010dinky ji\u017e po n\u011bkolika proch\u00e1zk\u00e1ch a nezranili se? 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