[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.thebouda.cz\/fitness-chyby\/#Article","mainEntityOfPage":"https:\/\/www.thebouda.cz\/fitness-chyby\/","headline":"Fitness chyby","name":"Fitness chyby","description":"\u010cast\u00fdm probl\u00e9mem p\u0159i posilov\u00e1n\u00ed i jin\u00e9m druhu cvi\u010den\u00ed b\u00fdv\u00e1 nevhodn\u00e9 proveden\u00ed cviku. To je\u0161t\u011b zhor\u0161ujeme, kdy\u017e si horliv\u011b \u201enalo\u017e\u00edme\u201c a&hellip; <a class=\"read-more\" href=\"https:\/\/www.thebouda.cz\/fitness-chyby\/\">Pokra\u010dovat ve \u010dten\u00ed<\/a>","datePublished":"2025-03-02","dateModified":"2023-05-03","author":{"@type":"Person","@id":"https:\/\/www.thebouda.cz\/author\/#Person","name":"","url":"https:\/\/www.thebouda.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e6cbe5510d042e6a0b15162e198f2fd22eed76a4b5a1734d2174c652daccabc?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e6cbe5510d042e6a0b15162e198f2fd22eed76a4b5a1734d2174c652daccabc?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"thebouda.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.thebouda.cz\/wp-content\/uploads\/img_a329122_w2663_t1541447649.jpg","url":"https:\/\/www.thebouda.cz\/wp-content\/uploads\/img_a329122_w2663_t1541447649.jpg","height":0,"width":0},"url":"https:\/\/www.thebouda.cz\/fitness-chyby\/","about":["Sport"],"wordCount":485,"articleBody":"\u010cast\u00fdm probl\u00e9mem p\u0159i posilov\u00e1n\u00ed i jin\u00e9m druhu cvi\u010den\u00ed b\u00fdv\u00e1 nevhodn\u00e9 proveden\u00ed cviku. To je\u0161t\u011b zhor\u0161ujeme, kdy\u017e si horliv\u011b \u201enalo\u017e\u00edme\u201c a chybn\u00e9 proveden\u00ed mnohokr\u00e1t opakujeme. Cel\u00e9 sna\u017een\u00ed kon\u010d\u00ed bolest\u00ed zad, sval\u016f a kloub\u016f, n\u011bkdy bohu\u017eel i z\u00e1va\u017en\u011bj\u0161\u00edm zran\u011bn\u00edm. P\u0159itom jde o z\u00e1kladn\u00ed \u201e\u0161kol\u00e1ck\u00e9\u201c chyby. V\u017edy se vyplat\u00ed nechat si v za\u010d\u00e1tc\u00edch poradit od odborn\u00edk\u016f, kte\u0159\u00ed n\u00e1s zkontroluj\u00ed. Co bychom tedy p\u0159i cvi\u010den\u00ed nem\u011bli d\u011blat?  Zadr\u017eovat dech U n\u011bkter\u00fdch cvik\u016f m\u00e1me f\u00e1zi n\u00e1dechu a f\u00e1zi v\u00fddechu jasn\u011b danou. V\u011bt\u0161inou je n\u00e1dech p\u0159i uvoln\u011bn\u00ed svalu a v\u00fddech, kdy\u017e procvi\u010dovan\u00fd sval zapojujeme. Je to tak t\u0159eba u klik\u016f a sklapova\u010dek. Jsou ale takov\u00e9, u kter\u00fdch je pot\u0159eba prost\u011b jen pravideln\u011b d\u00fdchat. Nap\u0159\u00edklad plank (prkno). U nich je doporu\u010dov\u00e1no d\u00fdch\u00e1n\u00ed do b\u0159icha, podporuj\u00edc\u00ed funkci a pos\u00edlen\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu.  \u0160patn\u011b dr\u017eet t\u011blo Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, \u201epostoj\u201c, to je z\u00e1klad. Kdy\u017e m\u00e1me \u0161patn\u00e9, m\u016f\u017eeme p\u0159et\u011b\u017eovat n\u011bkter\u00e9 \u010d\u00e1sti t\u011bla, kter\u00e9 n\u00e1s pak bol\u00ed a mohou se zranit. Jen pokud je dr\u017een\u00ed v po\u0159\u00e1dku, je zat\u00ed\u017een\u00ed sval\u016f rovnom\u011brn\u00e9 a procvi\u010duj\u00ed se spr\u00e1vn\u011b. Hlavu dr\u017e\u00edme v prodlou\u017een\u00ed t\u011bla. Nezakl\u00e1n\u00edme a nep\u0159edkl\u00e1n\u00edme ji. Bradu nep\u0159edsouv\u00e1me. P\u00e1nev podsazujeme, b\u0159icho zpevn\u00edme a zat\u00e1hneme. Ramena stahujeme od u\u0161\u00ed a dozadu. Tak bychom m\u011bli dr\u017eet t\u011blo i mimo posilovnu! Zamykat klouby Klouby rukou a nohou nezamyk\u00e1me, tedy neprop\u00edn\u00e1me do nep\u0159irozen\u00fdch maxim\u00e1ln\u00edch poloh. Jde p\u0159edev\u0161\u00edm o kolena a lokty. Ty t\u00edm trp\u00ed nejv\u00edce. M\u016f\u017eeme si p\u0159ivodit bolestiv\u00e1 po\u0161kozen\u00ed kloubn\u00edch vaz\u016f. P\u0159irozen\u00fdm stavem je i p\u0159i cvi\u010den\u00ed m\u00edrn\u00e9 uvoln\u011bn\u00ed, ohnut\u00ed.  Za\u010d\u00ednat bez zah\u0159\u00e1t\u00ed a kon\u010dit bez prota\u017een\u00ed T\u011blo je pot\u0159eba p\u0159ed cvi\u010den\u00edm p\u0159ipravit na z\u00e1t\u011b\u017e. Mus\u00edme ho postupn\u011b zah\u0159\u00e1t. P\u0159edch\u00e1z\u00edme tak riziku zran\u011bn\u00ed sval\u016f. Stejn\u011b d\u016fle\u017eit\u00e9 je tak\u00e9 pozvoln\u00e9 a plynul\u00e9 prota\u017een\u00ed sval\u016f, jejich p\u0159\u00edprava na odpo\u010dinek. Pokud z\u00e1v\u011bre\u010dn\u00fd stre\u010dink vynech\u00e1v\u00e1me, riskujeme zkr\u00e1cen\u00ed sval\u016f. P\u00edt m\u00e1lo nebo moc U ka\u017ed\u00e9ho z n\u00e1s je to jin\u00e9, m\u00e1 jinou ide\u00e1ln\u00ed intenzitu dopl\u0148ov\u00e1n\u00ed tekutiny. Pokud se nejedn\u00e1 o opravdu dlouh\u00fd tr\u00e9nink, sta\u010d\u00ed oby\u010dejn\u00e1 voda. Pijeme pr\u016fb\u011b\u017en\u011b, ale \u201eneprol\u00e9v\u00e1me\u201cse, zkr\u00e1tka s m\u00edrou, v\u0161eho moc \u0161kod\u00ed.                                                                                                                                                                                                                                                                                                                                                                                         4.4\/5 - (10 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Fitness chyby","item":"https:\/\/www.thebouda.cz\/fitness-chyby\/#breadcrumbitem"}]}]