{"id":2904,"date":"2023-09-13T10:11:50","date_gmt":"2023-09-13T10:11:50","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2904"},"modified":"2024-04-25T21:53:48","modified_gmt":"2024-04-25T21:53:48","slug":"prevent-muscle-cramps-in-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/prevence-svalovych-kreci-v-kulturistika\/","title":{"rendered":"Svalov\u00e9 k\u0159e\u010de: Jak jim v kulturistice p\u0159edch\u00e1zet?"},"content":{"rendered":"<p>Nen\u00ed neobvykl\u00e9, \u017ee kulturist\u00e9 v\u0161ech \u00farovn\u00ed za\u017eij\u00ed ur\u010ditou formu svalov\u00e9 k\u0159e\u010de p\u0159ed, b\u011bhem a po silov\u00e9m tr\u00e9ninku nebo vysoce intervalov\u00e9m tr\u00e9ninku.<\/p>\n<p>V tomto p\u0159\u00edsp\u011bvku odpov\u00edd\u00e1me na ot\u00e1zku, co jsou svalov\u00e9 k\u0159e\u010de?<\/p>\n<p>Zd\u016fraz\u0148ujeme tak\u00e9 n\u011bkter\u00e9 b\u011b\u017en\u00e9 p\u0159\u00ed\u010diny svalov\u00fdch k\u0159e\u010d\u00ed v kulturistice a z\u00e1rove\u0148 poukazujeme na to, jak dlouho obvykle trvaj\u00ed, jak se jim m\u016f\u017eete vyhnout sami, a na mo\u017enou l\u00e9\u010dbu svalov\u00fdch k\u0159e\u010d\u00ed.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/VVWngg0fNfY?si=QHVUYTmw2Am0BrKo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Co jsou svalov\u00e9 k\u0159e\u010de?<\/h2>\n<p>Kdy\u017e sly\u0161\u00edte kulturisty st\u011b\u017eovat si na svalov\u00e9 k\u0159e\u010de, \u010dasto to znamen\u00e1, \u017ee za\u017e\u00edvaj\u00ed situaci charakterizovanou bolestiv\u00fdmi, mimovoln\u00edmi k\u0159e\u010demi jejich kostern\u00edch sval\u016f.<\/p>\n<p>Je zn\u00e1mo, \u017ee svalov\u00e9 k\u0159e\u010de postihuj\u00ed t\u00e9m\u011b\u0159 jakoukoli men\u0161\u00ed nebo v\u011bt\u0161\u00ed svalovou skupinu. V\u011bt\u0161ina kulturist\u016f v\u0161ak potvrd\u00ed skute\u010dnost, \u017ee jejich svaly chodidel a l\u00fdtek jsou n\u00e1chyln\u011bj\u0161\u00ed ke spont\u00e1nn\u00edm svalov\u00fdm k\u0159e\u010d\u00edm ne\u017e jak\u00e1koli jin\u00e1 \u010d\u00e1st t\u011bla.<\/p>\n<p>Zat\u00edmco svalov\u00e9 k\u0159e\u010de samy o sob\u011b jsou \u010dast\u011bji nepohodln\u00fdm, ale ne\u0161kodn\u00fdm stavem, mohou tak\u00e9 nazna\u010dovat slo\u017eit\u011bj\u0161\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/glukosamin\/\" target=\"_blank\" rel=\"noopener\">zdrav\u00ed<\/a> probl\u00e9my. Svalov\u00e9 k\u0159e\u010de mohou b\u00fdt spojeny s ateroskler\u00f3zou nebo z\u00fa\u017een\u00edm tepen.<\/p>\n<p>Nicm\u00e9n\u011b v\u011bt\u0161ina svalov\u00fdch k\u0159e\u010d\u00ed, kter\u00e9 za\u017e\u00edvaj\u00ed kulturist\u00e9, je zp\u016fsobena jin\u00fdmi p\u0159\u00ed\u010dinami, jak bude kr\u00e1tce vysv\u011btleno, ale tyto k\u0159e\u010de maj\u00ed tendenci j\u00edt samy od sebe po chv\u00edli a tak n\u00e1hle, jak se objev\u00ed.<\/p>\n<p>Je zaj\u00edmav\u00e9 poznamenat, \u017ee je zn\u00e1mo, \u017ee n\u011bkolik rizikov\u00fdch faktor\u016f spou\u0161t\u00ed svalov\u00e9 k\u0159e\u010de a n\u011bkter\u00e9 z t\u011bchto faktor\u016f zahrnuj\u00ed nepru\u017en\u00e9, pevn\u00e9 kostern\u00ed svaly a nerovnov\u00e1hu v hladin\u00e1ch elektrolyt\u016f a\/nebo miner\u00e1l\u016f.<\/p>\n<p>Pokud n\u011bkdy zaznamen\u00e1te svalov\u00e9 k\u0159e\u010de, m\u016f\u017eete zaznamenat jeden nebo oba tyto p\u0159\u00edznaky:<\/p>\n<ul>\n<li>spont\u00e1nn\u00ed z\u00e1\u0161kuby sval\u016f, a<\/li>\n<li>bolestiv\u00e9 nedobrovoln\u00e9 svalov\u00e9 k\u0159e\u010de.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2917\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>P\u0159\u00ed\u010diny svalov\u00fdch k\u0159e\u010d\u00ed v kulturistice<\/h2>\n<p>Stoj\u00ed za zm\u00ednku, \u017ee nen\u00ed zn\u00e1ma \u017e\u00e1dn\u00e1 konkr\u00e9tn\u00ed p\u0159\u00ed\u010dina k\u0159e\u010d\u00ed kostern\u00edho svalstva. Rizikov\u00e9 faktory, kter\u00e9 by mohly \u010dasto nebo p\u0159\u00edle\u017eitostn\u011b vyvolat epizodu svalov\u00fdch k\u0159e\u010d\u00ed, jsou v\u0161ak zn\u00e1my a n\u011bkter\u00e9 z t\u011bchto rizikov\u00fdch faktor\u016f jsou:<\/p>\n<h3>#1. Nepru\u017en\u00e9 a pevn\u00e9 svaly:<\/h3>\n<p>Kdykoli se va\u0161e svaly napnou a zdaj\u00ed se b\u00fdt neohebn\u00e9 kv\u016fli nedostate\u010dn\u00e9 fyzick\u00e9 aktivit\u011b nebo nedostatku adekv\u00e1tn\u00edho cvi\u010den\u00ed, m\u016f\u017eete b\u00fdt n\u00e1chyln\u011bj\u0161\u00ed ke svalov\u00fdm k\u0159e\u010d\u00edm.<\/p>\n<p>Va\u0161e svaly mohou b\u00fdt neohebn\u00e9, ztuhl\u00e9 a napjat\u00e9, kdy\u017e jste ve \u0161patn\u00e9 fyzick\u00e9 kondici kv\u016fli \u0161patn\u00e9mu zdrav\u00ed nebo sedav\u00e9mu \u017eivotn\u00edmu stylu charakterizovan\u00e9mu nedostatkem pohybu, kter\u00fd vede ke \u0161patn\u00e9mu svalov\u00e9mu tonu a fyzick\u00e9 kondici.<\/p>\n<h3>#2. \u0160patn\u00e1 strava a dehydratace:<\/h3>\n<p>Svalov\u00e9 k\u0159e\u010de byly zp\u016fsobeny \u0161patnou v\u00fd\u017eivou a dietou, co\u017e m\u016f\u017ee v\u00e9st k v\u00fdznamn\u00e9mu poklesu denn\u00edch nutri\u010dn\u00edch po\u017eadavk\u016f va\u0161eho t\u011bla, a proto vyvolat spont\u00e1nn\u00ed k\u0159e\u010de.<\/p>\n<p><a href=\"https:\/\/anabolic-coach.com\/cs\/zustante-hydratovani-behem-intenzivnich-treninku\/\" target=\"_blank\" rel=\"noopener\">Dehydratace<\/a> zp\u016fsoben\u00e9 \u0161patn\u00fdmi hydrata\u010dn\u00edmi n\u00e1vyky, nadm\u011brn\u00fdm pocen\u00edm nebo gastroenteritidou maj\u00ed tendenci hladov\u011bt va\u0161e svaly o tekutiny, elektrolyty a z\u00e1kladn\u00ed miner\u00e1ly pot\u0159ebn\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed a r\u016fst tk\u00e1n\u00ed kostern\u00edho svalstva.<\/p>\n<h3>#3. P\u0159et\u00ed\u017een\u00ed va\u0161ich sval\u016f:<\/h3>\n<p>Budete riskovat svalov\u00e9 k\u0159e\u010de, pokud vystav\u00edte ur\u010ditou svalovou skupinu zna\u010dn\u00e9 fyzick\u00e9 n\u00e1maze.<\/p>\n<p>Je zn\u00e1mo, \u017ee mnoho kulturist\u016f trp\u00ed svalov\u00fdmi k\u0159e\u010demi, kdy\u017e se zapojuj\u00ed do vysoce intervalov\u00e9ho intenzivn\u00edho tr\u00e9ninku (HIIT).<\/p>\n<p>Nadm\u011brn\u00e9 nam\u00e1h\u00e1n\u00ed studen\u00fdch kostern\u00edch sval\u016f je tak\u00e9 vysoce rizikov\u00fdm faktorem svalov\u00fdch k\u0159e\u010d\u00ed. To je d\u016fvod, pro\u010d se mus\u00edte zapojit do rozs\u00e1hl\u00fdch obecn\u00fdch zah\u0159\u00e1t\u00ed a protahovac\u00edch cvi\u010den\u00ed, ne\u017e zv\u00fd\u0161\u00edte sv\u016fj cvi\u010debn\u00ed re\u017eim o hlavn\u00ed tr\u00e9nink sest\u00e1vaj\u00edc\u00ed z HIIT nebo silov\u00e9ho tr\u00e9ninku.<\/p>\n<h3>#4. Svalov\u00e1 \u00fanava a zran\u011bn\u00ed:<\/h3>\n<p>Existuj\u00ed d\u016fkazy, \u017ee svalov\u00e1 \u00fanava zp\u016fsoben\u00e1 vysok\u00fdmi hladinami kyseliny ml\u00e9\u010dn\u00e9 ve svalov\u00e9 tk\u00e1ni m\u016f\u017ee v\u00e9st k n\u00e1hl\u00fdm svalov\u00fdm k\u0159e\u010d\u00edm.<\/p>\n<p>Hromad\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 u kulturist\u016f b\u011b\u017en\u011b poci\u0165uj\u00ed, zvl\u00e1\u0161t\u011b kdy\u017e p\u0159i silov\u00e9m tr\u00e9ninku zvedaj\u00ed t\u011b\u017ek\u00e9 v\u011bci.<\/p>\n<p>Je tak\u00e9 zn\u00e1mo, \u017ee nedobrovoln\u00e9 svalov\u00e9 k\u0159e\u010de a z\u00e1\u0161kuby, kter\u00e9 jsou p\u0159\u00edznaky svalov\u00fdch k\u0159e\u010d\u00ed, se vyskytuj\u00ed v\u017edy, kdy\u017e jsou kulturist\u00e9 zasa\u017eeni svalov\u00fdmi zran\u011bn\u00edmi.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2918\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. Isch\u00e9mie nebo pokles krevn\u00edho z\u00e1soben\u00ed:<\/h3>\n<p>Po\u010det va\u0161ich \u010derven\u00fdch krvinek (RBC) je d\u016fle\u017eit\u00fd p\u0159i ur\u010dov\u00e1n\u00ed mno\u017estv\u00ed okysli\u010den\u00e9 a na \u017eiviny bohat\u00e9 krve, kter\u00e9 se dostane do tk\u00e1n\u00ed kostern\u00edho svalstva.<\/p>\n<p>Kdykoli va\u0161e hladina \u010derven\u00fdch krvinek klesne, va\u0161e kostern\u00ed svaly budou m\u00edt nedostatek kysl\u00edku i \u017eivotn\u011b d\u016fle\u017eit\u00fdch \u017eivin, co\u017e m\u016f\u017ee v\u00e9st ke k\u0159e\u010d\u00edm sval\u016f v reakci na nedostatek \u017eivin a krve bohat\u00e9 na kysl\u00edk.<\/p>\n<p>Krom\u011b t\u011bchto rizikov\u00fdch faktor\u016f je zn\u00e1mo mnoho zdravotn\u00edch stav\u016f, kter\u00e9 zvy\u0161uj\u00ed riziko vzniku svalov\u00fdch k\u0159e\u010d\u00ed. N\u011bkter\u00e9 z t\u011bchto zdravotn\u00edch stav\u016f zahrnuj\u00ed:<\/p>\n<h4>Ateroskler\u00f3za<\/h4>\n<p>Ateroskler\u00f3za je zdravotn\u00ed stav, p\u0159i kter\u00e9m se tepny zu\u017euj\u00ed v d\u016fsledku tvorby tukov\u00fdch pl\u00e1t\u016f na st\u011bn\u00e1ch posti\u017een\u00fdch tepen.<\/p>\n<p>Tento stav m\u016f\u017ee v\u00e9st k isch\u00e9mii, kdy se sn\u00ed\u017e\u00ed z\u00e1soben\u00ed va\u0161ich svalov\u00fdch tk\u00e1n\u00ed krv\u00ed a n\u00e1sledkem toho je spont\u00e1nn\u00ed vznik svalov\u00fdch k\u0159e\u010d\u00ed.<\/p>\n<h4>Ischias<\/h4>\n<p>Pokud m\u00e1te ischias, stav, kdy tlak na v\u00e1\u0161 ischiatick\u00fd nerv zp\u016fsobuje kyp\u00edc\u00ed bolest, kter\u00e1 se \u0161\u00ed\u0159\u00ed p\u0159es jednu stranu doln\u00ed \u010d\u00e1sti zad, h\u00fd\u017ed\u00ed a nohy, m\u016f\u017eete za\u017e\u00edt svalov\u00e9 k\u0159e\u010de jako d\u016fsledek a symptom podr\u00e1\u017ed\u011bn\u00e9ho sedac\u00edho nervu.<\/p>\n<h4>P\u0159edepsan\u00e9 l\u00e9ky<\/h4>\n<p>Existuj\u00ed p\u0159edepsan\u00e9 l\u00e9ky, kter\u00e9 p\u016fsob\u00ed jako diuretika a zp\u016fsobuj\u00ed \u010dast\u00e9 mo\u010den\u00ed, \u010d\u00edm\u017e ztr\u00e1c\u00edte tekutiny i elektrolyty.<\/p>\n<p>Tato \u010dast\u00e1 ztr\u00e1ta tekutin a elektrolyt\u016f m\u016f\u017ee v\u00fdrazn\u011b sn\u00ed\u017eit hladinu miner\u00e1l\u016f a tato nerovnov\u00e1ha je zn\u00e1m\u00e1 jako spou\u0161t\u011b\u010d svalov\u00fdch k\u0159e\u010d\u00ed.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2919\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Jak dlouho trvaj\u00ed svalov\u00e9 k\u0159e\u010de?<\/h2>\n<p>Typick\u00e1 svalov\u00e1 k\u0159e\u010de za\u010d\u00edn\u00e1 n\u00e1hlou kontrakc\u00ed va\u0161ich kostern\u00edch sval\u016f, kter\u00e1 zp\u016fsobuje bolest v m\u00edst\u011b k\u0159e\u010de a kolem n\u011bj.<\/p>\n<p>Kontrakce nebo zkr\u00e1cen\u00ed va\u0161eho kostern\u00edho svalu je charakterizov\u00e1no nedobrovoln\u00fdmi, sporadick\u00fdmi k\u0159e\u010demi svalov\u00e9 tk\u00e1n\u011b, kter\u00e9 mohou trvat od m\u00e9n\u011b ne\u017e minuty a\u017e po t\u00e9m\u011b\u0159 \u010dtvrt hodiny.<\/p>\n<h2>Jak se vyhnout svalov\u00fdm k\u0159e\u010d\u00edm?<\/h2>\n<p>Dobrou v\u011bc\u00ed pro kulturisty je, \u017ee svalov\u00fdm k\u0159e\u010d\u00edm lze ve skute\u010dnosti p\u0159edch\u00e1zet se srovnateln\u00fdm \u00fasp\u011bchem. Pokud se chcete vyhnout svalov\u00fdm k\u0159e\u010d\u00edm, nem\u016f\u017eete ud\u011blat chybu, pokud budete dodr\u017eovat tyto tipy:<\/p>\n<h3>#1. Z\u016fsta\u0148 fit:<\/h3>\n<p>Kdy\u017e zv\u00fd\u0161\u00edte svou fyzickou kondici, sn\u00ed\u017e\u00edte riziko, \u017ee se setk\u00e1te se svalov\u00fdmi k\u0159e\u010demi zp\u016fsoben\u00fdmi neohebn\u00fdmi a\/nebo napjat\u00fdmi svaly.<\/p>\n<h3>#2. N\u00e1pov\u011bda k zah\u0159\u00e1t\u00ed:<\/h3>\n<p>Ne\u017e se pust\u00edte do jak\u00e9hokoli HIIT nebo silov\u00e9ho tr\u00e9ninku, mus\u00edte nejprve prov\u00e9st obecn\u00e9 zah\u0159\u00e1t\u00ed a aktivn\u00ed protahovac\u00ed cvi\u010den\u00ed, abyste zah\u0159\u00e1li svaly, ne\u017e budou vystaveny intenzivn\u00edmu tr\u00e9ninku.<\/p>\n<p>Studen\u00e9 svaly jsou n\u00e1chyln\u011bj\u0161\u00ed ke svalov\u00fdm k\u0159e\u010d\u00edm, tak\u017ee zah\u0159\u00edvac\u00ed a protahovac\u00ed cvi\u010den\u00ed pom\u016f\u017ee zah\u0159\u00e1t svaly a vy\u0159e\u0161\u00ed probl\u00e9m se svalov\u00fdmi k\u0159e\u010demi.<\/p>\n<h3>#3. Z\u016fsta\u0148te hydratovan\u00ed:<\/h3>\n<p>Mus\u00edte z\u016fstat hydratovan\u00ed t\u00edm, \u017ee budete p\u00edt hodn\u011b \u010dist\u00e9 pitn\u00e9 vody p\u0159ed, b\u011bhem a dokonce i po pravideln\u00e9m pl\u00e1novan\u00e9m tr\u00e9ninku.<\/p>\n<p>T\u00edm, \u017ee z\u016fstanete hydratovan\u00ed, zajist\u00edte, \u017ee va\u0161e svalov\u00e9 tk\u00e1n\u011b z\u00edskaj\u00ed \u017eiviny, z\u00e1kladn\u00ed miner\u00e1ly a elektrolyty, kter\u00e9 pot\u0159ebuj\u00ed k efektivn\u00edmu fungov\u00e1n\u00ed, a z\u00e1rove\u0148 se vyhnete n\u00e1hl\u00fdm svalov\u00fdm k\u0159e\u010d\u00edm.<\/p>\n<h3>#4. Dodr\u017eujte spr\u00e1vnou dietu:<\/h3>\n<p>Vysoce v\u00fd\u017eivn\u00e1 strava v\u00e1s ochr\u00e1n\u00ed p\u0159ed \u010dast\u00fdmi svalov\u00fdmi k\u0159e\u010demi. T\u00edm, \u017ee cel\u00e9mu va\u0161emu t\u011blesn\u00e9mu syst\u00e9mu poskytnete svou denn\u00ed pot\u0159ebu \u017eivin, budou va\u0161e svalov\u00e9 tk\u00e1n\u011b dob\u0159e z\u00e1sobeny spr\u00e1vn\u00fdm mno\u017estv\u00edm pot\u0159ebn\u00e9 v\u00fd\u017eivy.<\/p>\n<h3>#5. Mas\u00e1\u017e:<\/h3>\n<p>Mas\u00e1\u017e po intenzivn\u00edm tr\u00e9ninku m\u016f\u017ee pomoci prokrven\u00ed va\u0161ich svalov\u00fdch tk\u00e1n\u00ed a z\u00e1rove\u0148 uvolnit svalov\u00e9 nap\u011bt\u00ed.<\/p>\n<p>Abyste m\u011bli jistotu, \u017ee dostanete spr\u00e1vnou mas\u00e1\u017e, nav\u0161tivte odborn\u00edka, m\u016f\u017eete se poradit s fyzioterapeutem ve va\u0161em okol\u00ed.<\/p>\n<p>Pokud poci\u0165ujete siln\u00e9 svalov\u00e9 k\u0159e\u010de, m\u016f\u017eete bolest rychle zm\u00edrnit aplikac\u00ed ledov\u00e9ho obkladu, kter\u00fd pom\u016f\u017ee uvolnit probl\u00e9mov\u00fd sval.<\/p>\n<p>Existuj\u00ed tak\u00e9 l\u00e9ky, kter\u00e9 m\u016f\u017eete u\u017e\u00edvat k regulaci svalov\u00fdch k\u0159e\u010d\u00ed, ale je vhodn\u00e9, abyste se poradili se sv\u00fdm l\u00e9ka\u0159em o spr\u00e1vn\u00e9m typu l\u00e9k\u016f na p\u0159edpis.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2920\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/h2>\n<p>Svalov\u00e9 k\u0159e\u010de mohou b\u00fdt pro v\u011bt\u0161inu kulturist\u016f skute\u010dn\u00fdm d\u016fvodem k obav\u00e1m. V\u017edy je v\u0161ak nejlep\u0161\u00ed nemyslet na to, \u017ee m\u00e1te k\u0159e\u010de, kdy\u017e cvi\u010d\u00edte. P\u0159ed ka\u017ed\u00fdm HIIT sezen\u00edm byste m\u011bli z\u016fstat hydratovan\u00ed, j\u00edst \u010dist\u011b, z\u016fstat fit a zah\u0159\u00e1t se.<\/p>\n<p>Je tak\u00e9 d\u016fle\u017eit\u00e9 pamatovat na to, \u017ee svalov\u00e9 k\u0159e\u010de mohou b\u00fdt p\u0159\u00edznakem z\u00e1va\u017en\u011bj\u0161\u00edho nediagnostikovan\u00e9ho zdravotn\u00edho probl\u00e9mu, tak\u017ee pokud se va\u0161e svalov\u00e9 k\u0159e\u010de vyskytuj\u00ed \u010dasto a trvaj\u00ed del\u0161\u00ed dobu, ujist\u011bte se, \u017ee m\u00e1te d\u016fkladnou l\u00e9ka\u0159skou prohl\u00eddku.<\/p>\n<p>Chcete-li z\u00edskat v\u00edce informac\u00ed o svalov\u00fdch k\u0159e\u010d\u00edch, m\u016f\u017eete si zdarma popov\u00eddat s na\u0161\u00ed intern\u00ed IFBB PRO p\u0159\u00edmo zde, kde krom\u011b jin\u00fdch u\u017eite\u010dn\u00fdch informac\u00ed z\u00edsk\u00e1te rady ohledn\u011b l\u00e9\u010dby svalov\u00fdch k\u0159e\u010d\u00ed.<\/p>","protected":false},"excerpt":{"rendered":"<p>It is not unusual for bodybuilders of all levels to experience some form of muscle cramp before, during, and after a strength training or high-interval intensity training session. In this post, we answer the question of what are muscle cramps? We also highlight some common causes of muscle cramp in bodybuilding while pointing out how [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/prevence-svalovych-kreci-v-kulturistika\/\">More<\/a><\/p>\n","protected":false},"author":3,"featured_media":2965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75],"tags":[],"class_list":["post-2904","post","type-post","status-publish","format-standard","has-post-thumbnail","category-medical"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muscle cramps: How to prevent them in Bodybuilding? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover essential techniques to optimize your training routine and nutrition, ensuring a cramp-free journey to peak performance and muscle gains.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/prevence-svalovych-kreci-v-kulturistika\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle cramps: How to prevent them in Bodybuilding? 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