{"id":3576,"date":"2024-09-26T10:20:44","date_gmt":"2024-09-26T10:20:44","guid":{"rendered":"https:\/\/honorata-skarbek.com\/?p=3576"},"modified":"2024-09-26T10:20:47","modified_gmt":"2024-09-26T10:20:47","slug":"ako-sa-cvici","status":"publish","type":"post","link":"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/","title":{"rendered":"Ko\u013ekokr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165? Ako cvi\u010di\u0165, zotavenie po cvi\u010den\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a0d24e1017df\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prep\u00edna\u010d<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a0d24e1017df\" checked aria-label=\"Prep\u00edna\u010d\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Jak_dobrac_plan_treningowy\" >Ako si vybra\u0165 tr\u00e9ningov\u00fd pl\u00e1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Opracuj_swoj_indywidualny_plan_cwiczen\" >Vypracujte si vlastn\u00fd individu\u00e1lny cvi\u010debn\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Jak_czesto_cwiczyc\" >Ako \u010dasto cvi\u010d\u00edte?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Intesywne_treningi_na_co_zwrocic_uwage\" >Na \u010do si da\u0165 pozor pri intenz\u00edvnom \u0161kolen\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Ile_czasu_trwa_regeneracja_miesni\" >Ako dlho trv\u00e1 regener\u00e1cia svalov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Co_robic_gdy_bola_miesnie\" >\u010co robi\u0165, ke\u010f v\u00e1s bolia svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/#Sposob_na_zakwasy_miesniowe\" >Sp\u00f4sob, ako z\u00edska\u0165 boles\u0165 svalov<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Pri ka\u017edom tr\u00e9ningu je d\u00f4le\u017eit\u00fd typ cvi\u010denia aj jeho d\u013a\u017eka. Ani ve\u013emi intenz\u00edvne cvi\u010denie nebude \u00fa\u010dinn\u00e9, ak ho budete opakova\u0165 raz za mesiac; na druhej strane ani ka\u017edodenn\u00e9 cvi\u010denie nie je v\u017edy najlep\u0161\u00edm rie\u0161en\u00edm. Ako teda vytvori\u0165 ide\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dobrac_plan_treningowy\"><\/span>Ako si vybra\u0165 tr\u00e9ningov\u00fd pl\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"730\" height=\"310\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg\" alt=\"\u0161kolenie pre mu\u017eov\" class=\"wp-image-3577\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg 730w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-300x127.jpg 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-18x8.jpg 18w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p>Intenz\u00edvny ka\u017edodenn\u00fd tr\u00e9ning je ide\u00e1lny sp\u00f4sob, ako dosiahnu\u0165 vysn\u00edvan\u00fa postavu? Nie tak celkom. Ak nepozn\u00e1te potreby a mo\u017enosti svojho tela, m\u00f4\u017eete si cvi\u010den\u00edm ve\u013ea a ve\u013ea u\u0161kodi\u0165. Nie je pravda, \u017ee ke\u010f budete svoje telo tr\u00e1pi\u0165 nieko\u013eko hod\u00edn denne, v kr\u00e1tkom \u010dase zhod\u00edte v\u0161etku nadv\u00e1hu alebo <a href=\"https:\/\/honorata-skarbek.com\/sk\/bulk-extreme\/\" target=\"_blank\" data-type=\"post\" data-id=\"820\" rel=\"noreferrer noopener\">rozv\u00edja p\u00f4sobiv\u00fa muskulat\u00faru<\/a>.<\/p>\n\n\n\n<p> Dlh\u00e9 a ka\u017edodenn\u00e9 tr\u00e9ningy s\u00fa ur\u010den\u00e9 len pre sk\u00fasen\u00fdch \u0161portovcov, pre amat\u00e9rskych za\u010diato\u010dn\u00edkov s\u00fa vhodnej\u0161ie menej \u010dast\u00e9 a menej intenz\u00edvne tr\u00e9ningy. W<strong>Mnoho \u013eud\u00ed, ktor\u00ed za\u010d\u00ednaj\u00fa \u0161portova\u0165, zab\u00fada na jednu vec: svaly rast\u00fa po\u010das odpo\u010dinku. Regener\u00e1cia je preto rovnako d\u00f4le\u017eit\u00e1 ako cvi\u010denie, preto\u017ee bez nej jednoducho neuvid\u00edte v\u00fdsledky. In\u00fdmi slovami, ak cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea, vz\u010fa\u013eujete sa od svojho cie\u013ea a po\u0161kodzujete si zdravie.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opracuj_swoj_indywidualny_plan_cwiczen\"><\/span>Vypracujte si vlastn\u00fd individu\u00e1lny cvi\u010debn\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najrozumnej\u0161\u00edm rie\u0161en\u00edm je vypracovanie individu\u00e1lneho cvi\u010debn\u00e9ho pl\u00e1nu so sk\u00fasen\u00fdm in\u0161truktorom, ktor\u00fd zoh\u013eadn\u00ed ciele a fyzick\u00e9 predpoklady cvi\u010denca. Hotov\u00e9 tr\u00e9ningov\u00e9 pl\u00e1ny nie s\u00fa \u00faplne zl\u00e9, ale nie v\u017edy zoh\u013ead\u0148uj\u00fa napr\u00edklad probl\u00e9my s kolenami alebo typ stravy, ktor\u00fa niekto dodr\u017eiava,<a href=\"https:\/\/honorata-skarbek.com\/sk\/zdrave-ranajky\/\" target=\"_blank\" data-type=\"post\" data-id=\"3567\" rel=\"noreferrer noopener\"> ako sa zdravo stravova\u0165<\/a> tak\u017ee kone\u010dn\u00fd v\u00fdsledok nemus\u00ed by\u0165 tak\u00fd, ak\u00fd si vysn\u00edvate. Druh cvi\u010denia sa vol\u00ed aj pod\u013ea veku, telesnej stavby, druhu pr\u00e1ce - len individu\u00e1lny pl\u00e1n zoh\u013ead\u0148uje v\u0161etky tieto okolnosti ovplyv\u0148uj\u00face \u00fa\u010dinnos\u0165 cvi\u010denia.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:21% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"165\" height=\"169\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg\" alt=\"ako cvi\u010di\u0165 pre lep\u0161ie v\u00fdsledky\" class=\"wp-image-3579 size-full\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg 165w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc-12x12.jpg 12w\" sizes=\"(max-width: 165px) 100vw, 165px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Najhor\u0161ie, \u010do m\u00f4\u017ee amat\u00e9r urobi\u0165, je siahnu\u0165 po tr\u00e9ningov\u00fdch pl\u00e1noch profesion\u00e1lov. Cvi\u010denia pre profesion\u00e1lnych \u0161portovcov s\u00fa ve\u013emi n\u00e1ro\u010dn\u00e9 a vy\u017eaduj\u00fa si v\u00fdborn\u00fa kond\u00edciu, pre be\u017en\u00e9ho \u010dloveka s\u00fa tieto cvi\u010denia pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9 a hroz\u00ed pri nich v\u00e1\u017ene zranenie. Tr\u00e9ningov\u00fd pl\u00e1n skr\u00e1tka nesmie telo nadmerne za\u0165a\u017eova\u0165.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_czesto_cwiczyc\"><\/span>Ako \u010dasto cvi\u010d\u00edte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zvy\u010dajne sa odpor\u00fa\u010daj\u00fa tri a\u017e \u0161tyri tr\u00e9ningy v jednom t\u00fd\u017edni, ale v skuto\u010dnosti to z\u00e1vis\u00ed od typu cvi\u010denia. Napr\u00edklad silov\u00fd tr\u00e9ning by sa nemal opakova\u0165 ka\u017ed\u00fd de\u0148, ale k n\u00e1v\u0161teve posil\u0148ovne m\u00f4\u017eete prida\u0165 aj in\u00fd druh aktivity, napr\u00edklad bicyklovanie.Po silovom tr\u00e9ningu je d\u00f4le\u017eit\u00e1 aj suplement\u00e1cia. <a href=\"https:\/\/honorata-skarbek.com\/sk\/xynogen\/\" target=\"_blank\" data-type=\"post\" data-id=\"3471\" rel=\"noreferrer noopener\">v\u00fd\u017eivov\u00e9 doplnky pre hmotnos\u0165<\/a>. Na druhej strane tr\u00e9ningy cel\u00e9ho tela musia by\u0165 aspo\u0148 spo\u010diatku preru\u0161ovan\u00e9 ka\u017edodennou regenera\u010dnou prest\u00e1vkou. Tradi\u010dn\u00fd tr\u00e9ning potom zah\u0155\u0148a nieko\u013eko cvikov opakovan\u00fdch v troch s\u00e9ri\u00e1ch, potom de\u0148 odpo\u010dinku, op\u00e4\u0165 s\u00e9ria cvikov, odpo\u010dinok at\u010f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intesywne_treningi_na_co_zwrocic_uwage\"><\/span>Na \u010do si da\u0165 pozor pri intenz\u00edvnom \u0161kolen\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre vysoko intenz\u00edvny tr\u00e9ning na zv\u00fd\u0161enie svalovej vytrvalosti, zv\u00fd\u0161enie svalovej hmoty alebo <a href=\"https:\/\/honorata-skarbek.com\/sk\/aktivne-spalovanie-tukov\/\" data-type=\"post\" data-id=\"993\">spa\u013eova\u0165 tuk<\/a>Odpor\u00fa\u010daj\u00fa sa aj prest\u00e1vky. Kardio, crossfit a aer\u00f3bny tr\u00e9ning s\u00fa n\u00e1ro\u010dn\u00e9 tr\u00e9ningov\u00e9 pl\u00e1ny, preto je potrebn\u00e1 regener\u00e1cia. Za\u010diato\u010dn\u00edci a stredne pokro\u010dil\u00ed cvi\u010denci m\u00f4\u017eu absolvova\u0165 tri alebo \u0161tyri tak\u00e9to tr\u00e9ningy t\u00fd\u017edenne; v ostatn\u00fdch d\u0148och je vhodn\u00e9 napl\u00e1nova\u0165 si fitnes program, napr\u00edklad beh alebo bicyklovanie. <\/p>\n\n\n\n<p>Denn\u00e9 tr\u00e9ningy tohto typu s\u00fa ur\u010den\u00e9 pre sk\u00fasen\u00fdch \u013eud\u00ed, ale aj oni musia bra\u0165 do \u00favahy regenera\u010dn\u00e9 schopnosti svojho tela, svoj vek, mo\u017en\u00e9 po\u0161kodenie svalov, svoj zdravotn\u00fd stav. Frekvencia intenz\u00edvneho vytrvalostn\u00e9ho tr\u00e9ningu by sa mala st\u00e1le odv\u00edja\u0165 od telesnej hmotnosti - pre \u013eud\u00ed s nadv\u00e1hou ide o ve\u013emi ve\u013ek\u00fa z\u00e1\u0165a\u017e na k\u013aby, preto by sa to nemalo preh\u00e1\u0148a\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"350\" height=\"300\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png\" alt=\"cvi\u010denia pre r\u00fdchle v\u00fdsledky\" class=\"wp-image-3583\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png 350w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-300x257.png 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-14x12.png 14w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure>\n<\/div>\n\n\n<p>Frekvencia cvi\u010denia sa tie\u017e odv\u00edja od aktu\u00e1lnej v\u00fdkonnosti v\u00e1\u0161ho tela. Ak nem\u00e1te silu na \u010fal\u0161\u00ed tr\u00e9ning, nechajte to tak; va\u0161e telo o\u010dividne potrebuje dlh\u0161\u00ed odpo\u010dinok a nestoj\u00ed za to ho pretr\u00e9nova\u0165 len preto, aby ste dodr\u017eali predch\u00e1dzaj\u00face pokyny. Niekedy je tie\u017e lep\u0161ie zn\u00ed\u017ei\u0165 po\u010det tr\u00e9ningov pred\u013a\u017een\u00edm \u010dasu denn\u00e9ho sedenia. Stru\u010dne povedan\u00e9, za\u010diato\u010dn\u00edci by mali cvi\u010di\u0165 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne a zvoli\u0165 si tr\u00e9ning, ktor\u00fd pokr\u00fdva v\u0161etky svalov\u00e9 skupiny, pokro\u010dil\u00ed m\u00f4\u017eu zv\u00fd\u0161i\u0165 po\u010det tr\u00e9ningov na p\u00e4\u0165 alebo \u0161es\u0165 t\u00fd\u017edenne, pri\u010dom si zvolia rozdelen\u00e9 tr\u00e9ningy a jeden de\u0148 akt\u00edvneho odpo\u010dinku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ile_czasu_trwa_regeneracja_miesni\"><\/span>Ako dlho trv\u00e1 regener\u00e1cia svalov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Svalov\u00e1 regener\u00e1cia trv\u00e1 pribli\u017ene 48-72 hod\u00edn, ale op\u00e4\u0165 - ka\u017ed\u00e1 svalov\u00e1 skupina sa obnovuje inou r\u00fdchlos\u0165ou, preto je op\u00e4\u0165 vhodn\u00e9 poradi\u0165 sa s tr\u00e9nerom, aby ste zistili, v ak\u00fdch intervaloch m\u00f4\u017eete vykon\u00e1va\u0165 cviky pre jednotliv\u00e9 \u010dasti tela. <\/strong><\/p>\n\n\n\n<p>Mal\u00e9 svalov\u00e9 skupiny, ako napr\u00edklad ramenn\u00e9 svaly, sa vo v\u0161eobecnosti zotavuj\u00fa r\u00fdchlej\u0161ie, u\u017e po jednom dni; v\u00e4\u010d\u0161ie svaly potrebuj\u00fa odpo\u010dinok o nie\u010do dlh\u0161ie, a\u017e 72 hod\u00edn. Druh\u00fdm faktorom je vek - \u010d\u00edm je \u010dlovek star\u0161\u00ed, t\u00fdm viac \u010dasu potrebuje na odpo\u010dinok po intenz\u00edvnom tr\u00e9ningu, preto \u013eudia okolo dvadsiatky a \u013eudia nad 50 rokov cvi\u010dia s inou frekvenciou. Nezab\u00fadajte ani na nervov\u00fd syst\u00e9m, ktor\u00fd sa tie\u017e podie\u013ea na cvi\u010den\u00ed, najm\u00e4 na \u0165a\u017ek\u00fdch cvikoch, ako s\u00fa drepy a m\u0155tve \u0165ahy.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/muscle-regeneration\" target=\"_blank\" rel=\"noreferrer noopener\">Regener\u00e1cia svalov <\/a>Neznamen\u00e1 to v\u0161ak \u00fapln\u00fa nehybnos\u0165 - ide sk\u00f4r o zn\u00ed\u017eenie intenzity n\u00e1mahy ne\u017e o \u00fapln\u00e9 zastavenie \u010dinnosti. V\u00fdskum ukazuje, \u017ee svalov\u00e9 tkanivo sa r\u00fdchlej\u0161ie zotavuje pri \u013eahkom cvi\u010den\u00ed s n\u00edzkou z\u00e1\u0165a\u017eou. Po\u010das tak\u00e9hoto mierneho cvi\u010denia sa svaly r\u00fdchlej\u0161ie zbavuj\u00fa tox\u00ednov sp\u00f4sobuj\u00facich boles\u0165 a lep\u0161ie sa zotavuj\u00fa. In\u00fdmi slovami, va\u0161e svaly nebud\u00fa r\u00e1s\u0165 z le\u0148o\u0161enia na pohovke, ale z pokojnej aktivity, ako je r\u00fdchla ch\u00f4dza, pomal\u00e1 jazda na bicykli a kardio tr\u00e9ning s n\u00edzkou intenzitou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robic_gdy_bola_miesnie\"><\/span>\u010co robi\u0165, ke\u010f v\u00e1s bolia svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie je \u00fanavn\u00e9 a nie je zriedkav\u00e9, \u017ee svaly a k\u013aby po cvi\u010den\u00ed jednoducho bolia. Je to norm\u00e1lne? Ur\u010dite nie v pr\u00edpade silnej bolesti, ktor\u00e1 takmer v\u017edy signalizuje zranenie alebo in\u00e9 zdravotn\u00e9 probl\u00e9my. Ak je boles\u0165 tak\u00e1 siln\u00e1, \u017ee nie je mo\u017en\u00e9 pokra\u010dova\u0165 v cvi\u010den\u00ed, mali by ste presta\u0165 a odpo\u010din\u00fa\u0165 si. Nebu\u010fte v\u0161ak prekvapen\u00ed, ak sa u v\u00e1s po intenz\u00edvnom cvi\u010den\u00ed alebo \u0165a\u017ekej pr\u00e1ci objav\u00ed boles\u0165 svalov - mala by prejs\u0165 po 24-72 hodin\u00e1ch. Bolestivos\u0165 svalov hovor\u00ed o tom, \u017ee svalov\u00e9 tkanivo sa vyv\u00edja, tak\u017ee nie je d\u00f4vodom na obavy, ale ur\u010dite by ste sa nemali preh\u00e1\u0148a\u0165 pri \u010fal\u0161om tr\u00e9ningu, ke\u010f je boles\u0165 ve\u013emi nepr\u00edjemn\u00e1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sposob_na_zakwasy_miesniowe\"><\/span>Sp\u00f4sob, ako z\u00edska\u0165 boles\u0165 svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolesti svalov sa d\u00e1 pred\u00eds\u0165 aj spr\u00e1vnym zahriat\u00edm a upokojuj\u00facimi cvi\u010deniami, ktor\u00e9 s\u00fa nevyhnutnos\u0165ou pri ka\u017edom tr\u00e9ningu bez oh\u013eadu na typ a intenzitu tr\u00e9ningu. Pr\u00e1ve kv\u00f4li nedostato\u010dnej rozcvi\u010dke sa po tr\u00e9ningu \u010dasto objavuje nepr\u00edjemn\u00fd svalov\u00fd tras a boles\u0165 k\u013abov, \u010do odr\u00e1dza od \u010fal\u0161ieho cvi\u010denia a zni\u017euje jeho \u00fa\u010dinnos\u0165.<\/p>\n\n\n\n<p> Rozcvi\u010dka mus\u00ed zah\u0155\u0148a\u0165 stre\u010dingov\u00e9 cvi\u010denia pre v\u0161etky svaly, ktor\u00e9 sa bud\u00fa po\u010das tr\u00e9ningu precvi\u010dova\u0165, a na konci by sa mal cel\u00fd postup zopakova\u0165, aby sa svaly uvo\u013enili. Pr\u00e1ve v\u010faka spr\u00e1vne vykonanej rozcvi\u010dke je mo\u017en\u00e9 \u013eahko zv\u00fd\u0161i\u0165 po\u010det cvi\u010den\u00ed a ich intenzitu, \u010do znamen\u00e1, \u017ee tr\u00e9ning je mo\u017en\u00e9 opakova\u0165 st\u00e1le \u010dastej\u0161ie a s krat\u0161\u00edmi regenera\u010dn\u00fdmi obdobiami.<\/p>\n\n\n\n<p>Stoj\u00ed za to pozrie\u0165 sa aj na jed\u00e1lny l\u00edstok, preto\u017ee \u0165a\u017ekosti s regener\u00e1ciou m\u00f4\u017eu by\u0165 sp\u00f4soben\u00e9 napr\u00edklad t\u00fdm, \u017ee telo nedost\u00e1va spr\u00e1vne mno\u017estvo bielkov\u00edn a vl\u00e1kniny z<a href=\"https:\/\/honorata-skarbek.com\/sk\/fit-healthy-bread-with-nuts\/\" target=\"_blank\" data-type=\"post\" data-id=\"32\" rel=\"noreferrer noopener\"> chlieb s obil\u00edm <\/a>bez ktor\u00fdch sa svalov\u00e9 tkanivo nezaob\u00edde.<\/p>","protected":false},"excerpt":{"rendered":"<p>Pri ka\u017edom tr\u00e9ningu je d\u00f4le\u017eit\u00fd typ cvi\u010denia aj jeho d\u013a\u017eka. Ani ve\u013emi intenz\u00edvne cvi\u010denie nebude \u00fa\u010dinn\u00e9, ak ho budete opakova\u0165 raz za mesiac; na druhej strane ani ka\u017edodenn\u00e9 cvi\u010denie nie je v\u017edy najlep\u0161\u00edm rie\u0161en\u00edm. Ako teda navrhn\u00fa\u0165 ide\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n? Ako si m\u00e1m vybra\u0165 tr\u00e9ningov\u00fd pl\u00e1n? Intenz\u00edvny ka\u017edodenn\u00fd tr\u00e9ning je ide\u00e1lnym ... <a title=\"Ko\u013ekokr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165? Ako cvi\u010di\u0165, zotavenie po cvi\u010den\u00ed\" class=\"read-more\" href=\"https:\/\/honorata-skarbek.com\/sk\/ako-sa-cvici\/\" aria-label=\"More on Ile razy w tygodniu \u0107wiczy\u0107?\u00a0Jak \u0107wiczy\u0107, regeneracja organizmu po \u0107wiczeniach\">Pre\u010d\u00edtajte si viac<\/a><\/p>","protected":false},"author":1,"featured_media":3583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[457,459],"class_list":["post-3576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-ile-razy-w-tygodniu-cwiczyc","tag-jak-prawidlowo-cwiczyc"],"_links":{"self":[{"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/posts\/3576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/comments?post=3576"}],"version-history":[{"count":0,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/posts\/3576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/media\/3583"}],"wp:attachment":[{"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/media?parent=3576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/categories?post=3576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/sk\/wp-json\/wp\/v2\/tags?post=3576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}