{"id":2575,"date":"2023-04-13T11:23:16","date_gmt":"2023-04-13T11:23:16","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2575"},"modified":"2024-04-25T23:13:21","modified_gmt":"2024-04-25T23:13:21","slug":"why-correct-breathing-is-as-important-as-nutrition","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/proc-spravne-dychani-je-jako-dulezite-jako-vyziva\/","title":{"rendered":"Pro\u010d je spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed stejn\u011b d\u016fle\u017eit\u00e9 jako v\u00fd\u017eiva"},"content":{"rendered":"<p>Mnoho lid\u00ed to mo\u017en\u00e1 nev\u00ed, ale d\u016fle\u017eitost d\u00fdch\u00e1n\u00ed pro va\u0161e kulturistick\u00e9 \u00fasil\u00ed nelze p\u0159ehnan\u011b zd\u016fraz\u0148ovat. Tento p\u0159\u00edsp\u011bvek v\u00e1s informuje o tom, pro\u010d jsou spr\u00e1vn\u00e9 techniky d\u00fdch\u00e1n\u00ed stejn\u011b d\u016fle\u017eit\u00e9 jako v\u00fd\u017eiva v kulturistice.<\/p>\n<h2>V\u00fd\u017eiva v kulturistice zlep\u0161uje d\u00fdch\u00e1n\u00ed<\/h2>\n<p>Snadn\u011bj\u0161\u00ed d\u00fdch\u00e1n\u00ed je mo\u017en\u00e9 s <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/\" target=\"_blank\" rel=\"noopener\">spr\u00e1vnou dietn\u00ed rovnov\u00e1hu<\/a>. Sacharidy vytv\u00e1\u0159ej\u00ed b\u011bhem metabolismu v\u00edce oxidu uhli\u010dit\u00e9ho ne\u017e jak\u00fdkoli jin\u00fd substr\u00e1t, proto\u017ee ke sv\u00e9mu rozkladu vy\u017eaduj\u00ed v\u00edce kysl\u00edku. Chronick\u00e1 obstruk\u010dn\u00ed plicn\u00ed nemoc nebo CHOPN m\u016f\u017ee b\u00fdt pro n\u011bkter\u00e9 lidi vysiluj\u00edc\u00ed, ale jedn\u00edm ze zp\u016fsob\u016f, jak zlep\u0161it d\u00fdch\u00e1n\u00ed, je dr\u017eet dietu s n\u00edzk\u00fdm obsahem sacharid\u016f a vysok\u00fdm obsahem tuku.<\/p>\n<p>Podv\u00fd\u017eiva v\u00fdrazn\u011b m\u011bn\u00ed fungov\u00e1n\u00ed d\u00fdchac\u00edho syst\u00e9mu. Tento stav zvy\u0161uje pravd\u011bpodobnost respira\u010dn\u00edho selh\u00e1n\u00ed a pot\u0159ebu prodlou\u017een\u00e9 mechanick\u00e9 ventilace ovlivn\u011bn\u00edm funkce tk\u00e1n\u011b d\u00fdchac\u00edho svalstva, struktury plic, obrann\u00fdch mechanism\u016f a tak\u00e9 \u0159\u00edzen\u00ed ventilace.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2576\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/Breathing-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Nespr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed zp\u016fsobuje zdravotn\u00ed poruchy<\/h2>\n<p>Centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m interpretuje m\u011blk\u00e9 d\u00fdch\u00e1n\u00ed do horn\u00ed \u010d\u00e1sti hrudn\u00edku jako sign\u00e1l k aktivaci sympatick\u00e9ho (\u201eboj nebo \u00fat\u011bku\u201c) nervov\u00e9ho syst\u00e9mu, kter\u00fd zvy\u0161uje krevn\u00ed tlak i srde\u010dn\u00ed frekvenci a uv\u00e1d\u00ed t\u011blo do vysok\u00e9 pohotovosti se zv\u00fd\u0161enou \u00farovn\u00ed stresu. Krom\u011b toho, \u017ee d\u00fdch\u00e1n\u00ed prim\u00e1rn\u011b z horn\u00ed \u010d\u00e1sti hrudn\u00edku \u0161kod\u00ed va\u0161emu dlouhodob\u00e9mu zdrav\u00ed, m\u016f\u017ee p\u0159isp\u00edvat k neust\u00e1l\u00e9mu stresu, kter\u00fd je s\u00e1m o sob\u011b spojen se zv\u00fd\u0161enou citlivost\u00ed na bolest.<\/p>\n<h2>D\u00fdch\u00e1n\u00ed a v\u00fd\u017eiva pracuj\u00ed ruku v ruce<\/h2>\n<p>I kdy\u017e strava nemus\u00ed m\u00edt okam\u017eit\u00fd \u00fa\u010dinek na funkci plic, m\u00e1 dominov\u00fd efekt prost\u0159ednictv\u00edm kardiovaskul\u00e1rn\u00edho syst\u00e9mu a antioxida\u010dn\u00ed ochrany.<\/p>\n<p>Je v\u0161eobecn\u011b zn\u00e1mo, \u017ee zdrav\u00e9 stravov\u00e1n\u00ed pom\u00e1h\u00e1 udr\u017eovat va\u0161i mysl a t\u011blo zdrav\u00e9. J\u00edst spr\u00e1vn\u00e9 potraviny v\u0161ak m\u016f\u017ee pomoci d\u00fdch\u00e1n\u00ed a dokonce zm\u00edrnit p\u0159\u00edznaky astmatu. Energie vznik\u00e1 z p\u0159\u00edjmu kysl\u00edku a potravy b\u011bhem metabolick\u00e9ho procesu. Tento proces zp\u016fsobuje, \u017ee jako vedlej\u0161\u00ed produkt vydechujeme oxid uhli\u010dit\u00fd.<\/p>\n<p>Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee metabolismus b\u00edlkovin, tuk\u016f a sacharid\u016f vede k uvol\u0148ov\u00e1n\u00ed r\u016fzn\u00e9ho mno\u017estv\u00ed oxidu uhli\u010dit\u00e9ho. Ti s <a href=\"https:\/\/www.cdc.gov\/copd\/index.html#:~:text=What%20is%20COPD%3F,Americans%20who%20have%20this%20disease.\" target=\"_blank\" rel=\"noopener\">chronick\u00e1 obstruk\u010dn\u00ed plicn\u00ed nemoc (CHOPN)<\/a> mohou naj\u00edt \u00falevu od sv\u00fdch d\u00fdchac\u00edch obt\u00ed\u017e\u00ed p\u0159ijet\u00edm stravy s n\u00edzk\u00fdm obsahem sacharid\u016f a vysok\u00fdm obsahem zdrav\u00fdch tuk\u016f, jak doporu\u010duje American Lung Association.<\/p>\n<p>Stejn\u011b jako u kou\u0159en\u00ed je strava s vysok\u00fdm obsahem tuk\u016f spojena se zv\u00fd\u0161en\u00fdm rizikem vzniku rakoviny plic. Nasycen\u00fd tuk, kter\u00fd se nach\u00e1z\u00ed ve zpracovan\u00e9m mase, tak\u00e9 zvy\u0161uje riziko vzniku rakoviny plic.<\/p>\n<p>Bylo v\u0161ak zji\u0161t\u011bno, \u017ee strava bohat\u00e1 na ovoce m\u016f\u017ee tato zdravotn\u00ed rizika sn\u00ed\u017eit. Udr\u017eov\u00e1n\u00ed \u010dist\u00fdch, zdrav\u00fdch a nezat\u00ed\u017een\u00fdch plic je spole\u010dn\u00fdm \u00fasil\u00edm, kter\u00e9 zahrnuje jak dobrou v\u00fd\u017eivu, tak i <a href=\"https:\/\/anabolic-coach.com\/cs\/5-tipu-pro-stihle-telo\/\" target=\"_blank\" rel=\"noopener\">pravideln\u00e9 cvi\u010den\u00ed<\/a>. Pro udr\u017een\u00ed zdrav\u00fdch d\u00fdchac\u00edch funkc\u00ed je nezbytn\u00e9 j\u00edst \u010derstv\u00e9, syrov\u00e9 potraviny.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2577\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/04\/deep-breathing-meditation-in-field-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Nau\u010dte se spr\u00e1vn\u011b d\u00fdchat pomoc\u00ed t\u011bchto jednoduch\u00fdch dechov\u00fdch cvi\u010den\u00ed<\/h2>\n<h3>Hlubok\u00e9 d\u00fdch\u00e1n\u00ed<\/h3>\n<p>Meditace je forma relaxace, p\u0159i kter\u00e9 se \u010dlov\u011bk soust\u0159ed\u00ed na dlouh\u00e9, hlubok\u00e9 n\u00e1dechy. P\u0159i hlubok\u00e9m d\u00fdch\u00e1n\u00ed pou\u017e\u00edv\u00e1te br\u00e1nici (tenk\u00fd sval, kter\u00fd odd\u011bluje v\u00e1\u0161 hrudn\u00edk od b\u0159icha) a b\u0159i\u0161n\u00ed svaly k pomal\u00fdm, z\u00e1m\u011brn\u00fdm n\u00e1dech\u016fm nosem a v\u00fddech\u016fm \u00fasty.<\/p>\n<h3>D\u00fdch\u00e1n\u00ed br\u00e1nic\u00ed<\/h3>\n<p>Pravideln\u00e9 d\u00fdch\u00e1n\u00ed nemaximalizuje kapacitu plic, ale <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/9445-diaphragmatic-breathing#:~:text=During%20diaphragmatic%20breathing%2C%20you%20consciously,capacity%20to%20increase%20lung%20efficiency.\" target=\"_blank\" rel=\"noopener\">br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed<\/a> zahrnuje pln\u00e9, hlubok\u00e9 n\u00e1dechy br\u00e1nic\u00ed. Pokud chcete maximalizovat \u00fa\u010dinnost plic, je br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed spr\u00e1vnou cestou.<\/p>\n<p>D\u00fdch\u00e1n\u00ed s br\u00e1nic\u00ed je snadn\u00e9, pokud pravideln\u011b cvi\u010d\u00edte takto:<\/p>\n<ul>\n<li>Odpo\u010di\u0148te si v k\u0159esle nebo na podlaze<\/li>\n<li>Vn\u00edmejte sv\u00e9 srdce a \u017ealudek ka\u017ed\u00fd jednou rukou<\/li>\n<li>Zhluboka se nadechn\u011bte nozdrami a zkuste zadr\u017eet dech asi na \u010dty\u0159i sekundy. Uc\u00edt\u00edte, jak se v\u00e1m roztahuje \u017ealudek<\/li>\n<li>Sna\u017ete se ned\u00fdchat tak, \u017ee zadr\u017e\u00edte dech na dv\u011b sekundy<\/li>\n<li>\u00a0N\u00e1sleduj\u00edc\u00edch 6 sekund pomalu, ale vytrvale vydechujte z \u00fast.<\/li>\n<\/ul>\n<p>Procvi\u010dujte si diagram d\u00fdch\u00e1n\u00ed ka\u017ed\u00fd den a budete schopni optimalizovat kapacitu plic, co\u017e je zvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9 p\u0159i silov\u00e9m a vytrvalostn\u00edm tr\u00e9ninku.<\/p>\n<p>Pamatujte, \u017ee jak va\u0161e d\u00fdch\u00e1n\u00ed, tak <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-vyzivovy-plan\/\" target=\"_blank\" rel=\"noopener\">v\u00fd\u017eiva v kulturistice<\/a> jd\u011bte ruku v ruce, tak\u017ee se zam\u011b\u0159te na zlep\u0161en\u00ed sv\u00e9 kapacity plic pomoc\u00ed technik hlubok\u00e9ho a br\u00e1ni\u010dn\u00edho d\u00fdch\u00e1n\u00ed a z\u00e1rove\u0148 udr\u017eujte zdravou stravu s n\u00edzk\u00fdm obsahem sacharid\u016f, proto\u017ee to vy\u017eaduje v\u00edce kysl\u00edku b\u011bhem metabolismu a zp\u016fsobuje, \u017ee vytv\u00e1\u0159\u00edte velk\u00e9 mno\u017estv\u00ed oxidu uhli\u010dit\u00e9ho. Pokud pot\u0159ebujete dal\u0161\u00ed pomoc p\u0159i pl\u00e1nov\u00e1n\u00ed d\u00fdch\u00e1n\u00ed a v\u00fd\u017eivy, nev\u00e1hejte se zde dnes poradit s tren\u00e9rem a v\u00fd\u017eivov\u00fdm poradcem.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Mnoho lid\u00ed to mo\u017en\u00e1 nev\u00ed, ale d\u016fle\u017eitost d\u00fdch\u00e1n\u00ed pro va\u0161e kulturistick\u00e9 \u00fasil\u00ed nelze p\u0159ehnan\u011b zd\u016fraz\u0148ovat. Tento p\u0159\u00edsp\u011bvek v\u00e1s informuje o tom, pro\u010d jsou spr\u00e1vn\u00e9 techniky d\u00fdch\u00e1n\u00ed stejn\u011b d\u016fle\u017eit\u00e9 jako v\u00fd\u017eiva v kulturistice. V\u00fd\u017eiva v kulturistice zlep\u0161uje d\u00fdch\u00e1n\u00ed D\u00fdch\u00e1n\u00ed je snadn\u011bj\u0161\u00ed p\u0159i spr\u00e1vn\u00e9 vyv\u00e1\u017eenosti stravy. Sacharidy produkuj\u00ed v\u00edce oxidu uhli\u010dit\u00e9ho ne\u017e [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/proc-spravne-dychani-je-jako-dulezite-jako-vyziva\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2660,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-2575","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Correct Breathing Is As Important As Nutrition - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Learn why proper breathing is just as crucial as nutrition for overall health and wellness. 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