[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.diston.cz\/silne-svaly-podpori-vas-bezecky-vykon\/#Article","mainEntityOfPage":"https:\/\/www.diston.cz\/silne-svaly-podpori-vas-bezecky-vykon\/","headline":"Siln\u00e9 svaly podpo\u0159\u00ed v\u00e1\u0161 b\u011b\u017eeck\u00fd v\u00fdkon","name":"Siln\u00e9 svaly podpo\u0159\u00ed v\u00e1\u0161 b\u011b\u017eeck\u00fd v\u00fdkon","description":"Tatam jsou doby, kdy tren\u00e9\u0159i b\u011b\u017ec\u016f sv\u00e9 sv\u011b\u0159ence chr\u00e1nili p\u0159ed nab\u00edr\u00e1n\u00edm svalov\u00e9 hmoty. Posilov\u00e1n\u00ed bylo tabu. Sou\u010dasn\u00e9 modern\u00ed metody se naopak bez posilov\u00e1n\u00ed neobejdou a atleti tak tr\u00e1v\u00ed spoustu \u010dasu nejen v\u00a0ter\u00e9nu \u010di na ov\u00e1lu, ale tak\u00e9 v\u00a0posilovn\u011b. Posilovac\u00ed tr\u00e9nink ale nen\u00ed v\u00fdsadou profesion\u00e1l\u016f, ale do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu by… ","datePublished":"2025-03-05","dateModified":"2025-03-05","author":{"@type":"Person","@id":"https:\/\/www.diston.cz\/author\/#Person","name":"","url":"https:\/\/www.diston.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"diston.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.diston.cz\/wp-content\/uploads\/img_a337026_w2509_t1550324425.jpg","url":"https:\/\/www.diston.cz\/wp-content\/uploads\/img_a337026_w2509_t1550324425.jpg","height":0,"width":0},"url":"https:\/\/www.diston.cz\/silne-svaly-podpori-vas-bezecky-vykon\/","about":["Sport"],"wordCount":501,"articleBody":"Tatam jsou doby, kdy tren\u00e9\u0159i b\u011b\u017ec\u016f sv\u00e9 sv\u011b\u0159ence chr\u00e1nili p\u0159ed nab\u00edr\u00e1n\u00edm svalov\u00e9 hmoty. Posilov\u00e1n\u00ed bylo tabu. Sou\u010dasn\u00e9 modern\u00ed metody se naopak bez posilov\u00e1n\u00ed neobejdou a atleti tak tr\u00e1v\u00ed spoustu \u010dasu nejen v\u00a0ter\u00e9nu \u010di na ov\u00e1lu, ale tak\u00e9 v\u00a0posilovn\u011b. Posilovac\u00ed tr\u00e9nink ale nen\u00ed v\u00fdsadou profesion\u00e1l\u016f, ale do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu by jej m\u011bli za\u0159adit i v\u0161ichni b\u011b\u017ee\u010dt\u00ed nad\u0161enci.\tD\u016fle\u017eit\u00e9 je zam\u011b\u0159en\u00edNe v\u0161echny svalov\u00e9 skupiny je vhodn\u00e9 zat\u00ed\u017eit nadm\u011brn\u011b budovan\u00fdmi svaly. Podstatn\u00fd je c\u00edl va\u0161\u00ed b\u011b\u017eeck\u00e9 aktivity. T\u00edm byste se m\u011bli \u0159\u00eddit. Pokud pat\u0159\u00edte do skupiny nad\u0161enc\u016f pro sprinty, pak vyu\u017eijete posilov\u00e1n\u00ed cel\u00e9ho t\u011bla. Nav\u00edc se m\u016f\u017eete pom\u011brn\u011b s\u00a0klidem zam\u011b\u0159it na svalov\u00fd objem. V\u011bt\u0161ina runner\u016f ale polyk\u00e1 sp\u00ed\u0161e kilometry, ne\u017e \u017ee by zdokonalovali svoji maxim\u00e1ln\u00ed rychlost. V\u00a0tu chv\u00edli je opravdu velk\u00fd objem sval\u016f ne\u017e\u00e1douc\u00ed a je t\u0159eba sp\u00ed\u0161e rozv\u00edjet s\u00edlu a svalovou vytrvalost. My se budeme zab\u00fdvat vhodn\u00fdm posilov\u00e1n\u00ed pr\u00e1v\u011b pro vytrvalostn\u00ed b\u011b\u017ece.Horn\u00ed kon\u010detiny jsou pro b\u011bh, a\u010dkoliv se to nezd\u00e1, pom\u011brn\u011b z\u00e1sadn\u00ed. Z\u00e1sadn\u011bj\u0161\u00ed roli, ne\u017e s\u00edla, ale hraje sp\u00ed\u0161 jejich koordinace a soulad s\u00a0b\u011b\u017eeck\u00fdm krokem. Posilov\u00e1n\u00ed biceps\u016f, triceps\u016f atd. tak nen\u00ed prioritou.Svaly trupu, p\u0159edev\u0161\u00edm b\u0159icha a zad, jsou naopak zcela z\u00e1sadn\u00ed. Pokud jsou ochabl\u00e9, nedok\u00e1\u017ee b\u011b\u017eec udr\u017eet spr\u00e1vn\u00fd postoj, \u010dasto se p\u0159i b\u011bhu zbyte\u010dn\u011b \u201eukl\u00e1n\u00ed\u201c do stran, co\u017e m\u00e1 vliv na efektivitu pohybu. Zaj\u00edmav\u00fdm prost\u0159edkem, jak za\u0159adit jejich procvi\u010dov\u00e1n\u00ed, m\u016f\u017ee b\u00fdt rozcvi\u010dka p\u0159ed samotn\u00fdm b\u011bhem, b\u011bhem n\u00ed\u017e za\u0159ad\u00edme i p\u00e1r cvik\u016f na b\u0159icho a z\u00e1da.Svaly doln\u00edch kon\u010detin jsou nejz\u00e1sadn\u011bj\u0161\u00ed. M\u016f\u017eete prov\u00e1d\u011bt d\u0159epy, ur\u010dit\u011b si t\u00edm neu\u0161kod\u00edte, ale mnohem lep\u0161\u00ed je po\u0159\u00eddit si gumov\u00fd expand\u00e9r a s\u00a0jeho pomoc\u00ed procvi\u010dovat jednotliv\u00e9 partie stehenn\u00edch sval\u016f \u010di h\u00fd\u017ed\u00ed. Tato specializace se projev\u00ed v\u011bt\u0161\u00ed v\u00fddr\u017e\u00ed p\u0159i prodlou\u017een\u00ed kroku.V\u00fdsledkem posilov\u00e1n\u00ed b\u011b\u017eeck\u00fdch parti\u00ed doc\u00edl\u00edte zv\u00fd\u0161en\u00ed energetick\u00e9 ekonomiky pohybu. Budete se jednodu\u0161e c\u00edtit l\u00e9pe a p\u0159edejdete zran\u011bn\u00edm. P\u0159i samotn\u00e9m cvi\u010den\u00ed se pak dr\u017ete n\u00e1sleduj\u00edc\u00edch z\u00e1sad:1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 cvi\u010dte s\u00a0vlastn\u00ed vahou nebo gumov\u00fdmi expand\u00e9ry2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 po\u010det opakov\u00e1n\u00ed v\u00a0s\u00e9rii volte rad\u011bji vy\u0161\u0161\u00ed \u2013 15-20 opakov\u00e1n\u00ed3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 p\u0159ed za\u010d\u00e1tkem cvi\u010den\u00ed se zah\u0159ejte4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 po ka\u017ed\u00e9m tr\u00e9ninku se d\u016fkladn\u011b prot\u00e1hn\u011bte5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 za\u0159a\u010fte dny volna a dop\u0159ejte si kvalitn\u00ed regeneraci.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Siln\u00e9 svaly podpo\u0159\u00ed v\u00e1\u0161 b\u011b\u017eeck\u00fd v\u00fdkon","item":"https:\/\/www.diston.cz\/silne-svaly-podpori-vas-bezecky-vykon\/#breadcrumbitem"}]}]