{"id":730,"date":"2022-09-08T10:02:13","date_gmt":"2022-09-08T10:02:13","guid":{"rendered":"https:\/\/sportano.cz\/blog\/plavecka-zaba-jak-se-naucit-plavat-klasickym-stylem-vse-o-spravne-technice-a-vysledcich\/"},"modified":"2025-07-23T09:48:02","modified_gmt":"2025-07-23T09:48:02","slug":"plavecka-zaba-jak-se-naucit-plavat-klasickym-stylem-vse-o-spravne-technice-a-vysledcich","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/plavecka-zaba-jak-se-naucit-plavat-klasickym-stylem-vse-o-spravne-technice-a-vysledcich\/","title":{"rendered":"Plaveck\u00e1 \u017e\u00e1ba &#8211; jak se nau\u010dit plavat klasick\u00fdm stylem? V\u0161e o spr\u00e1vn\u00e9 technice a v\u00fdsledc\u00edch"},"content":{"rendered":"<p><strong>\u017d\u00e1ba je efektivn\u00ed plaveck\u00fd styl, kter\u00fd umo\u017e\u0148uje plavat rychle a dlouho bez velk\u00e9ho v\u00fddeje energie. Vy\u017eaduje v\u0161ak dobrou koordinaci pohyb\u016f rukou a nohou a spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed. Porad\u00edme v\u00e1m, jak se nau\u010dit spr\u00e1vnou techniku a jak\u00e9 \u00fa\u010dinky m\u00e1 \u017eab\u00ed plav\u00e1n\u00ed?<\/strong><\/p>\n<h2>Klasick\u00fd styl neboli \u017eab\u00ed plav\u00e1n\u00ed: co to obn\u00e1\u0161\u00ed?<\/h2>\n<p>\u017d\u00e1ba je b\u011b\u017en\u00e9 ozna\u010den\u00ed pro klasick\u00fd styl, kter\u00fd je jednou ze z\u00e1kladn\u00edch a nejstar\u0161\u00edch plaveck\u00fdch technik. Tento styl byl poprv\u00e9 pou\u017eit p\u0159i plaveck\u00fdch z\u00e1vodech v roce 1871, \u010d\u00edm\u017e se za\u010dala ps\u00e1t historie sportovn\u00edho plav\u00e1n\u00ed ve sv\u011bt\u011b. Samotn\u00fd n\u00e1zev je odvozen od pohyb\u016f, kter\u00e9 napodobuj\u00ed pohyby plovouc\u00ed \u017e\u00e1by. P\u0159i tomto plaveck\u00e9m stylu pracuj\u00ed pa\u017ee a nohy symetricky, krou\u017eiv\u00fdm pohybem a mus\u00ed b\u00fdt . Z\u00e1rove\u0148 jejich pr\u00e1ce odpov\u00edd\u00e1 f\u00e1z\u00edm zved\u00e1n\u00ed hlavy z vody a pono\u0159ov\u00e1n\u00ed pod ni a vlniv\u00e9mu pohybu t\u011bla. Je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 udr\u017eet si \u0161t\u00edhlou siluetu.<\/p>\n<h2>Jak\u00e9 jsou v\u00fdhody \u017eab\u00edho plav\u00e1n\u00ed? \u00da\u010dinky a p\u0159\u00ednosy pro zdrav\u00ed<\/h2>\n<p>Pravideln\u00e9 plav\u00e1n\u00ed klasick\u00fdm stylem, a\u0165 u\u017e rekrea\u010dn\u00ed nebo z\u00e1vodn\u00ed, je skv\u011bl\u00e9 pro fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed. Zjist\u011bte, jak\u00e9 jsou hlavn\u00ed \u00fa\u010dinky a p\u0159\u00ednosy plav\u00e1n\u00ed \u017e\u00e1by:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed kondice;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">efektivn\u011bj\u0161\u00ed \u010dinnost srdce a lep\u0161\u00ed krevn\u00ed ob\u011bh, co\u017e pom\u00e1h\u00e1 sni\u017eovat riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed rychlosti metabolismu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">v\u011bt\u0161\u00ed svalov\u00e1 s\u00edla;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rozvoj sval\u016f ramen, pa\u017e\u00ed a nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed pohybov\u00e9 koordinace;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">ze\u0161t\u00edhlen\u00ed postavy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed vzhledu hrudn\u00edku a poprs\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed kapacity plic;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">okysli\u010den\u00ed organismu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pos\u00edlen\u00ed kostern\u00edho syst\u00e9mu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161it rozsah pohybu a pru\u017enost sval\u016f a kloub\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zm\u00edrnit zat\u00ed\u017een\u00ed p\u00e1te\u0159e a kloub\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">korekce postur\u00e1ln\u00edch vad, jako je skoli\u00f3za;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zpevn\u011bn\u00ed poko\u017eky a zlep\u0161en\u00ed jej\u00edho vzhledu, v\u010detn\u011b redukce celulitidy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed n\u00e1lady, mimo jin\u00e9 d\u00edky zv\u00fd\u0161en\u00e9mu vylu\u010dov\u00e1n\u00ed serotoninu, hormonu zodpov\u011bdn\u00e9ho za dobrou n\u00e1ladu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sn\u00ed\u017een\u00ed hladiny stresu.<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6319bda663cf2.png\" alt=\"Plavec s b\u00edlou \u010depic\u00ed a modr\u00fdmi br\u00fdlemi plave v baz\u00e9nu mezi modro-b\u00edl\u00fdmi dr\u00e1hami\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Jak\u00e9 svaly pracuj\u00ed p\u0159i plav\u00e1n\u00ed \u017e\u00e1by?<\/h2>\n<p>P\u0159i \u017eab\u00edm plav\u00e1n\u00ed jsou ze 75-85 % zapojeny nohy, kter\u00e9 jsou hnac\u00ed silou cel\u00e9ho pohybu a umo\u017e\u0148uj\u00ed plavci pohyb vp\u0159ed. Pa\u017ee jsou zodpov\u011bdn\u00e9 za 15-25 % rychlosti pohybu. P\u0159i \u017eab\u00edm plav\u00e1n\u00ed se rozv\u00edjej\u00ed p\u0159edev\u0161\u00edm prsn\u00ed svaly, ale tak\u00e9 ramena, pa\u017ee, stehna a h\u00fd\u017ed\u011b z\u00edsk\u00e1vaj\u00ed s\u00edlu a p\u011bkn\u00e9 obrysy.<\/p>\n<h2>Kolik kalori\u00ed se sp\u00e1l\u00ed p\u0159i plav\u00e1n\u00ed \u017e\u00e1by?<\/h2>\n<p>B\u011bhem hodiny \u017eab\u00edho plav\u00e1n\u00ed m\u016f\u017eete sp\u00e1lit 350 a\u017e 800 kcal v z\u00e1vislosti na tom, jak\u00fdm tempem plavete. Kone\u010dn\u00fd v\u00fdsledek je ovlivn\u011bn tak\u00e9 mnoha dal\u0161\u00edmi faktory, jako jsou v\u011bk, pohlav\u00ed, hmotnost, \u00farove\u0148 tr\u00e9novanosti nebo denn\u00ed rozpolo\u017een\u00ed. Pokud v\u0161ak chcete zhubnout, ze\u0161t\u00edhlit \u010di vytvarovat postavu nebo zv\u00fd\u0161it rychlost metabolismu, vyplat\u00ed se za\u0159adit plaveck\u00e9 vlny do tr\u00e9ninkov\u00e9ho pl\u00e1nu a pravideln\u011b cvi\u010dit v baz\u00e9nu.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6319bda7c8d3e.png\" alt=\"Plavec ve vod\u011b pou\u017e\u00edv\u00e1 profesion\u00e1ln\u00ed plaveck\u00e9 vybaven\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Spr\u00e1vn\u00e9 plav\u00e1n\u00ed \u017eab &#8211; technika<\/h2>\n<p>Techniku spr\u00e1vn\u00e9ho \u017eab\u00edho plav\u00e1n\u00ed je dobr\u00e9 za\u010d\u00edt t\u00edm, \u017ee zaujmete plynulou v\u00fdchoz\u00ed polohu. Lehn\u011bte si na b\u0159icho, nohy a ruce by m\u011bly b\u00fdt rovn\u00e9, hlava mus\u00ed b\u00fdt v jedn\u00e9 linii s p\u00e1te\u0159\u00ed. Pod\u00edvejte se ke dnu baz\u00e9nu.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Breaststroke Swimming Technique | Body Positioning\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3aofS2pF6A0?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>Pr\u00e1ce rukou<\/h3>\n<p>U \u017e\u00e1by se pr\u00e1ce rukou skl\u00e1d\u00e1 ze t\u0159\u00ed f\u00e1z\u00ed: uchopen\u00ed vody, uchopen\u00ed a p\u0159enesen\u00ed. Ve v\u00fdchoz\u00ed pozici m\u00edrn\u011b pokr\u010dte pa\u017ee v loktech, palcem nasm\u011brujte dlan\u011b dol\u016f a um\u00edst\u011bte je m\u00edrn\u011b za ramena. Spojte prsty a za\u010dn\u011bte prov\u00e1d\u011bt pohyb pa\u017e\u00ed do stran a dol\u016f k linii ramen. Pot\u00e9 p\u0159ed hrudn\u00edkem pevn\u011b pokr\u010dte pa\u017ee a prudce se vra\u0165te do v\u00fdchoz\u00ed polohy. Pohyb pa\u017e\u00ed se prov\u00e1d\u00ed p\u0159i pokr\u010den\u00ed nohou. D\u00e1vejte pozor, aby pa\u017ee nep\u0159esahovaly linii trupu.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Breaststroke Swimming Technique | Stroke\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mFFxTuaMpDQ?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>Pr\u00e1ce nohou<\/h3>\n<p>Kl\u00ed\u010dem k rychl\u00e9mu plav\u00e1n\u00ed \u017e\u00e1by je spr\u00e1vn\u00e1 pr\u00e1ce nohou. V klasick\u00e9m stylu prov\u00e1d\u011bj\u00ed nohy 3 f\u00e1ze kopu: n\u00e1vrat, uchopen\u00ed a pohon. V po\u010d\u00e1te\u010dn\u00ed f\u00e1zi, kdy zauj\u00edm\u00e1te v\u00fdchoz\u00ed pozici, jsou nohy rovn\u00e9. Nohy by m\u011bly b\u00fdt kolmo k vod\u011b. V n\u00e1vratov\u00e9 f\u00e1zi je t\u0159eba pokr\u010dit nohy v kolenou a p\u0159it\u00e1hnout paty k h\u00fd\u017ed\u00edm. B\u011bhem f\u00e1ze uchopen\u00ed vody od sebe odsu\u0148te kolena a vyto\u010dte chodidla sm\u011brem ven. Ve f\u00e1zi j\u00edzdy se pevn\u011b odlepte od vody a co nejv\u00edce narovnejte nohy. Prov\u00e1d\u011bjte \u00fazk\u00fd pohyb &#8211; kolena by m\u011bla b\u00fdt v jedn\u00e9 linii s \u0161\u00ed\u0159kou bok\u016f nebo m\u00edrn\u011b za n\u00ed.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Breaststroke Swimming Technique | Kick\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BJj9z4n0STk?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>D\u00fdchejte<\/h3>\n<p>Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed p\u0159i \u017eab\u00edm plav\u00e1n\u00ed je zodpov\u011bdn\u00e9 za men\u0161\u00ed \u00fanavu i rychlej\u0161\u00ed tempo pohybu. N\u00e1dech nastane, kdy\u017e pokr\u010d\u00edte kolena a sou\u010dasn\u011b se odstr\u010d\u00edte rukama &#8211; pak se vyno\u0159\u00ed hlava (brada mus\u00ed sm\u011b\u0159ovat k vodn\u00ed hladin\u011b) a horn\u00ed \u010d\u00e1st zad. V\u00fddech prob\u00edh\u00e1 pod vodou. U \u017e\u00e1by by m\u011bla b\u00fdt hlava m\u00edrn\u011b pod hladinou vody.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Breaststroke Swimming Technique | Breathing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RBs2sPifsq8?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<h2>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i plav\u00e1n\u00ed v klasick\u00e9m stylu<\/h2>\n<p>Jednou ze z\u00e1kladn\u00edch chyb klasick\u00e9ho stylu je plav\u00e1n\u00ed s tzv. otev\u0159enou \u017eabkou (hlava je po celou dobu zvednut\u00e1 nad hladinu). Tato poloha t\u011bla m\u016f\u017ee zp\u016fsobovat bolest kr\u010dn\u00ed, hrudn\u00ed nebo bedern\u00ed p\u00e1te\u0159e. P\u0159e\u010dt\u011bte si o dal\u0161\u00edch nej\u010dast\u011bj\u0161\u00edch chyb\u00e1ch p\u0159i plav\u00e1n\u00ed klasick\u00fdm stylem:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">m\u011blk\u00e9 d\u00fdch\u00e1n\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vertik\u00e1ln\u00ed pohyb nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">asymetrick\u00e1 pr\u00e1ce nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edli\u0161 \u0161irok\u00e9 rozkro\u010den\u00ed nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u0161patn\u00e9 postaven\u00ed nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edli\u0161 \u00fazk\u00e9 kopy nohou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pohyb pa\u017ee p\u0159esahuj\u00edc\u00ed linii ramen;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edli\u0161 \u00fazk\u00fd pohyb ramene;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vodorovn\u00e1 poloha rukou (m\u011bly by b\u00fdt vyto\u010deny ven);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u0161iroce rozta\u017een\u00e9 prsty;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>p\u0159\u00edli\u0161 brzk\u00e9\/pozdn\u00ed zastr\u010den\u00ed hlavy vzhledem k narovn\u00e1vac\u00edm ramen\u016fm.<\/li>\n<\/ul>\n<p>Vzhledem k tomu, \u017ee plav\u00e1n\u00ed \u017eabek m\u016f\u017ee b\u00fdt zpo\u010d\u00e1tku obt\u00ed\u017en\u00e9, vyplat\u00ed se absolvovat n\u011bkolik lekc\u00ed s profesion\u00e1ln\u00edm instruktorem, aby se p\u0159ede\u0161lo opakov\u00e1n\u00ed chyb a rozvoji nespr\u00e1vn\u00e9 techniky.<\/p>\n<p>Osvojen\u00ed si spr\u00e1vn\u00e9 techniky plav\u00e1n\u00ed klasick\u00fdm stylem je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 pro pln\u00e9 vyu\u017eit\u00ed pozitivn\u00edch \u00fa\u010dink\u016f t\u00e9to formy fyzick\u00e9 aktivity. Spr\u00e1vn\u00e9 pou\u017e\u00edv\u00e1n\u00ed pa\u017e\u00ed a nohou a spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed v\u00e1m umo\u017en\u00ed efektivn\u00ed a ergonomick\u00e9 plav\u00e1n\u00ed bez rizika p\u0159et\u00ed\u017een\u00ed zad.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u017d\u00e1ba je efektivn\u00ed plaveck\u00fd styl, kter\u00fd umo\u017e\u0148uje plavat rychle a dlouho bez velk\u00e9ho v\u00fddeje energie. Vy\u017eaduje v\u0161ak dobrou koordinaci pohyb\u016f rukou a nohou a spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed. Porad\u00edme v\u00e1m, jak se nau\u010dit spr\u00e1vnou techniku a jak\u00e9 \u00fa\u010dinky m\u00e1 \u017eab\u00ed plav\u00e1n\u00ed? Klasick\u00fd styl neboli \u017eab\u00ed plav\u00e1n\u00ed: co to obn\u00e1\u0161\u00ed? \u017d\u00e1ba je b\u011b\u017en\u00e9 ozna\u010den\u00ed pro klasick\u00fd styl, kter\u00fd [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":734,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vodni-sporty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plaveck\u00e1 \u017e\u00e1ba - jak se nau\u010dit plavat klasick\u00fdm stylem? 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