{"id":3913,"date":"2025-02-11T17:16:58","date_gmt":"2025-02-11T17:16:58","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3913"},"modified":"2025-02-17T05:33:30","modified_gmt":"2025-02-17T05:33:30","slug":"why-warm-ups-and-cooldowns-are-essential-for-injury-prevention","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/proc-jsou-zahrati-a-ochlazeni-zasadni-pro-prevenci-zraneni\/","title":{"rendered":"Pro\u010d jsou zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed z\u00e1sadn\u00ed pro prevenci zran\u011bn\u00ed"},"content":{"rendered":"

Jste ve sv\u011bt\u011b fitness a kulturistiky nov\u00e1\u010dkem?<\/p>\n

V\u00edte, \u017ee k vysok\u00e9mu procentu zran\u011bn\u00ed doch\u00e1z\u00ed, kdy\u017e se kulturist\u00e9 p\u0159ed tr\u00e9ninkem po\u0159\u00e1dn\u011b nerozcvi\u010d\u00ed nebo po n\u011bm nevychladnou?<\/p>\n

Jako nov\u00e1\u010dek m\u016f\u017eete b\u00fdt v poku\u0161en\u00ed zas\u00e1hnout \u017ev\u00fdka\u010dku a p\u0159ej\u00edt p\u0159\u00edmo ke zved\u00e1n\u00ed z\u00e1va\u017e\u00ed, ale toto je \u0161patn\u00e1 cesta.<\/p>\n

Ve skute\u010dnosti existuj\u00ed t\u0159i r\u016fzn\u00e9 f\u00e1ze, kter\u00e9 mus\u00edte za\u010dlenit do sv\u00e9 ka\u017edodenn\u00ed nebo ka\u017ed\u00fd druh\u00fd den (EOD) tr\u00e9ninkov\u00e9 rutiny.<\/p>\n

T\u011bmito f\u00e1zemi jsou f\u00e1ze aktivace, f\u00e1ze zah\u0159\u00edv\u00e1n\u00ed a f\u00e1ze ochlazov\u00e1n\u00ed. Ka\u017ed\u00e1 f\u00e1ze je stejn\u011b d\u016fle\u017eit\u00e1 jako va\u0161e hlavn\u00ed cvi\u010debn\u00ed rutina, p\u0159i\u010dem\u017e aktiva\u010dn\u00ed a zah\u0159\u00edvac\u00ed f\u00e1ze p\u0159ich\u00e1z\u00ed t\u011bsn\u011b p\u0159ed va\u0161\u00edm hlavn\u00edm tr\u00e9ninkem a f\u00e1ze ochlazov\u00e1n\u00ed se odehr\u00e1v\u00e1 po va\u0161\u00ed hlavn\u00ed tr\u00e9ninkov\u00e9 rutin\u011b.<\/p>\n

V tomto \u010dl\u00e1nku se dozv\u00edte, pro\u010d jsou zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed nezbytn\u00e9 prevence zran\u011bn\u00ed<\/a>. A co v\u00edc, va\u0161e aktiva\u010dn\u00ed, zah\u0159\u00edvac\u00ed a ochlazovac\u00ed f\u00e1ze p\u0159iprav\u00ed va\u0161e t\u011blo tak, aby bylo v nejlep\u0161\u00ed mo\u017en\u00e9 form\u011b, aby zlep\u0161ilo v\u00fdkon a podpo\u0159ilo rychlou regeneraci vedouc\u00ed k r\u016fstu sval\u016f.<\/p>\n

Nejlep\u0161\u00ed aktiva\u010dn\u00ed cvi\u010den\u00ed pro s\u00edlu a v\u00fdkon<\/h2>\n

Ne\u017e se zapoj\u00edte do skute\u010dn\u00e9 zah\u0159\u00edvac\u00ed f\u00e1ze, mus\u00edte nejprve aktivovat ur\u010dit\u00e9 svalov\u00e9 skupiny pomoc\u00ed rutiny svalov\u00e9 aktivace. Tato p\u0159edzah\u0159\u00edvac\u00ed rutina zajist\u00ed, \u017ee hlavn\u00ed svaly, kter\u00e9 budete aktivn\u011b zapojovat do va\u0161eho tr\u00e9ninku, jsou spr\u00e1vn\u011b zah\u0159\u00e1t\u00e9 a p\u0159ipraven\u00e9 na stresovou z\u00e1t\u011b\u017e, kterou v\u00e1m tr\u00e9nink p\u0159inese.<\/p>\n

Prov\u00e1d\u011bn\u00edm aktiva\u010dn\u00edch cvi\u010den\u00ed p\u0159edejdete \u0161patn\u00e9 form\u011b i zran\u011bn\u00edm t\u00edm, \u017ee omez\u00edte z\u00e1vislost sv\u00e9ho t\u011bla na \u0159ad\u011b kompenza\u010dn\u00edch \u010di sekund\u00e1rn\u00edch kostern\u00edch sval\u016f.<\/p>\n

Aktiva\u010dn\u00edm zah\u0159\u00e1t\u00edm p\u0159iprav\u00edte konkr\u00e9tn\u00ed prim\u00e1rn\u00ed svalov\u00e9 skupiny na n\u00e1ro\u010dn\u00e9 zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen b\u011bhem silov\u00fdch tr\u00e9nink\u016f.<\/p>\n

Hlavn\u00ed v\u00fdhody aktiva\u010dn\u00edho zah\u0159\u00edv\u00e1n\u00ed<\/h2>\n

#1. Zapojen\u00ed v\u00edce prim\u00e1rn\u00edch sval\u016f<\/h3>\n

Jak ji\u017e bylo zm\u00edn\u011bno, aktiva\u010dn\u00ed zah\u0159\u00e1t\u00ed zajist\u00ed, \u017ee va\u0161e prim\u00e1rn\u00ed svalov\u00e9 skupiny jsou dob\u0159e a skute\u010dn\u011b p\u0159ipraveny vydr\u017eet velkou z\u00e1t\u011b\u017e zp\u016fsobenou zved\u00e1n\u00edm z\u00e1va\u017e\u00ed b\u011bhem silov\u00e9ho tr\u00e9ninku.<\/p>\n

#2. Vylep\u0161en\u00e9 propojen\u00ed mysli a sval\u016f<\/h3>\n

Aktiva\u010dn\u00ed zah\u0159\u00e1t\u00ed zlep\u0161\u00ed va\u0161e propojen\u00ed mysli a sval\u016f, abyste si l\u00e9pe uv\u011bdomovali, jak se va\u0161e svaly pohybuj\u00ed a stahuj\u00ed.<\/p>\n

#3. Men\u0161\u00ed riziko zran\u011bn\u00ed<\/h3>\n

Aktiva\u010dn\u00ed zah\u0159\u00e1t\u00ed omez\u00ed vyu\u017eit\u00ed sekund\u00e1rn\u00edch sval\u016f va\u0161eho t\u011bla b\u011bhem silov\u00e9ho tr\u00e9ninku, \u010d\u00edm\u017e zabr\u00e1n\u00edte \u0161patn\u00e9 form\u011b a zran\u011bn\u00edm.<\/p>\n

Nejlep\u0161\u00ed aktiva\u010dn\u00ed zah\u0159\u00edvac\u00ed f\u00e1ze by m\u011bla trvat 5 a\u017e 10 minut, ne\u017e p\u0159ejdete na zah\u0159\u00edvac\u00ed \u010d\u00e1st va\u0161eho t\u011bla. tr\u00e9ninkov\u00fd program<\/a>.<\/p>\n

N\u011bkter\u00e9 z nejlep\u0161\u00edch aktiva\u010dn\u00edch cvi\u010den\u00ed pro s\u00edlu a v\u00fdkon zahrnuj\u00ed n\u00e1sleduj\u00edc\u00ed:<\/p>\n

Aktiva\u010dn\u00ed cvi\u010den\u00ed pro spodn\u00ed \u010d\u00e1st t\u011bla<\/h3>\n
    \n
  • 2 sady po 15 opakov\u00e1n\u00edch gluteov\u00fdch most\u016f.<\/li>\n
  • 2 sady po 10 sch\u016fdc\u00edch pro ka\u017edou stranu s pruhovan\u00fdmi bo\u010dn\u00edmi pochody.<\/li>\n
  • 2 s\u00e9rie po 12 opakov\u00e1n\u00edch rumunsk\u00fdch mrtv\u00fdch tah\u016f jednou nohou.<\/li>\n
  • 2 sady po 10 opakov\u00e1n\u00edch d\u0159ep\u016f s vlastn\u00ed v\u00e1hou.<\/li>\n<\/ul>\n

    Aktiva\u010dn\u00ed vrt\u00e1ky pro horn\u00ed \u010d\u00e1st t\u011bla<\/h3>\n
      \n
    • 2 sady po 12 opakov\u00e1n\u00edch shyb\u016f lopatkou.<\/li>\n
    • 2 sady po 15 opakov\u00e1n\u00edch tah\u016f s pruhovan\u00fdm obli\u010dejem.<\/li>\n
    • 2 sady po 10 opakov\u00e1n\u00edch vyklouben\u00ed ramen pomoc\u00ed odporov\u00fdch p\u00e1s\u016f.<\/li>\n
    • 30 sekund pro ka\u017ed\u00fd z ramen a kruh\u016f pa\u017e\u00ed.<\/li>\n<\/ul>\n

      Aktiva\u010dn\u00ed cvi\u010den\u00ed pro z\u00e1kladn\u00ed tr\u00e9nink a tr\u00e9nink stability<\/h3>\n
        \n
      • 2 sady po 12 opakov\u00e1n\u00edch mrtv\u00fdch brouk\u016f.<\/li>\n
      • 3 sady po 30 sekund\u00e1ch na sadu prken.<\/li>\n
      • 2 sady po 15 opakov\u00e1n\u00edch na ka\u017edou stranu Pallof press.<\/li>\n<\/ul>\n