[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.blaped.cz\/zlepsete-svuj-beh-pomoci-techto-5-tipu\/#Article","mainEntityOfPage":"https:\/\/www.blaped.cz\/zlepsete-svuj-beh-pomoci-techto-5-tipu\/","headline":"Zlep\u0161ete sv\u016fj b\u011bh pomoc\u00ed t\u011bchto 5 tip\u016f!","name":"Zlep\u0161ete sv\u016fj b\u011bh pomoc\u00ed t\u011bchto 5 tip\u016f!","description":"1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Rozeh\u0159ejte se P\u0159edt\u00edm, ne\u017e za\u010dnete b\u011bhat, prove\u010fte n\u011bkolik cvik\u016f, kter\u00e9 V\u00e1s zah\u0159ej\u00ed, respektive rozeh\u0159ej\u00ed Va\u0161e svaly. M\u016f\u017ee to b\u00fdt...","datePublished":"2020-01-02","dateModified":"2020-01-02","author":{"@type":"Person","@id":"https:\/\/www.blaped.cz\/author\/#Person","name":"","url":"https:\/\/www.blaped.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"blaped.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.blaped.cz\/wp-content\/uploads\/img_a366901_w3110_t1579422476.jpg","url":"https:\/\/www.blaped.cz\/wp-content\/uploads\/img_a366901_w3110_t1579422476.jpg","height":0,"width":0},"url":"https:\/\/www.blaped.cz\/zlepsete-svuj-beh-pomoci-techto-5-tipu\/","about":["\u017divotn\u00ed styl"],"wordCount":465,"articleBody":"\t1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Rozeh\u0159ejte se\tP\u0159edt\u00edm, ne\u017e za\u010dnete b\u011bhat, prove\u010fte n\u011bkolik cvik\u016f, kter\u00e9 V\u00e1s zah\u0159ej\u00ed, respektive rozeh\u0159ej\u00ed Va\u0161e svaly. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad rozklus\u00e1n\u00ed (pomalej\u0161\u00ed b\u011bh). Je to d\u016fle\u017eit\u00e9 proto, abyste si neubl\u00ed\u017eili. Pokud se nerozeh\u0159ejete, riskujete, \u017ee si nap\u0159\u00edklad nat\u00e1hnete \u0161lachu, nebo i skon\u010d\u00edte i h\u016f\u0159.\t\t2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vyberte si trasu\tUr\u010dit\u011b je d\u016fle\u017eit\u00e9, zvolit takovou trasu, tak n\u00e1ro\u010dnou a dlouhou, abyste byli schopni ji ub\u011bhnout. Druh\u00fdm aspektem, na kter\u00fd mnoho lid\u00ed nedb\u00e1, nebo zapom\u00edn\u00e1, je povrch vybran\u00e9 trasy.\tB\u011bh toti\u017e nejen zat\u011b\u017euje Va\u0161e svaly, ale tak\u00e9 Va\u0161e klouby. P\u0159i dopadech jednotliv\u00fdch krok\u016f doch\u00e1z\u00ed k\u00a0n\u00e1razu kloubu na vazivo, kter\u00e9 upev\u0148uje kloub ke kosti. To ho samoz\u0159ejm\u011b po\u0161kozuje, a proto b\u011b\u017eci, kte\u0159\u00ed pravideln\u011b b\u011bhaj\u00ed (nap\u0159\u00edklad obden), maj\u00ed po p\u011bti letech klouby jako lid\u00e9 v\u00a060 letech. Pokud tedy m\u00e1te mo\u017enost, volte m\u00edsto tvrd\u00fdch povrch\u016f (beton, asfalt, \u2026) rad\u011bji m\u011bkk\u00e9 (hl\u00edna, jak\u00e1koli p\u0159\u00edrodn\u00ed stezka, \u2026).\u00a0 \t3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 D\u00e1vejte si c\u00edle\tPokud s\u00a0b\u011bh\u00e1n\u00edm teprve za\u010d\u00edn\u00e1te, nep\u0159edpokl\u00e1dejte, \u017ee za\u010dnete hned prv\u00ed den b\u011bhat 5 kilometr\u016f. V\u011bt\u0161ina lid\u00ed m\u00e1 probl\u00e9my ub\u011bhnout i 250 metr\u016f v\u00a0kuse. Za\u010d\u00ednejte si proto d\u00e1vat men\u0161\u00ed c\u00edle. \u0158ekn\u011bte si, \u017ee je\u0161t\u011b dob\u011bhnete k\u00a0tomu stromu, kter\u00fd je p\u0159es ulici, je\u0161t\u011b na konec h\u0159i\u0161t\u011b. Pak si dejte pauzu. Pro za\u010d\u00e1tek je opravdu dobr\u00e9 st\u0159\u00eddat intervaly b\u011bhu a rychl\u00e9 ch\u016fze. Tomuto typu b\u011bhu se \u0159\u00edk\u00e1 indi\u00e1nsk\u00fd. Slou\u017eil pro indi\u00e1ny (patrn\u00e9 z\u00a0n\u00e1zvu), aby zvl\u00e1dli b\u011bhat dlouh\u00e9 vzd\u00e1lenosti. Postupn\u011b pak kra\u0165te intervaly ch\u016fze a na jejich \u00fakor navy\u0161ujte b\u011bh.\t\t4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Soust\u0159e\u010fte se na dech\tSpr\u00e1vn\u00e1 technika je 90 % \u00fasp\u011bchu. P\u0159i b\u011bh\u00e1n\u00ed se nehrbte, d\u00fdchejte pravideln\u011b do b\u0159icha. Pom\u00e1h\u00e1 nap\u0159\u00edklad po\u010d\u00edtat si kroky \u2013 na prvn\u00ed 3 se nadechujte a na dal\u0161\u00ed 3 vydechujte. Na \u0161kodu ur\u010dit\u011b nebude ani vhodn\u00e9 oble\u010den\u00ed a boty.\t5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Prot\u00e1hn\u011bte se\tPosledn\u00ed radou, kterou doporu\u010dujeme prov\u00e1d\u011bt na z\u00e1v\u011br, je prot\u00e1hnout se. Prot\u00e1hnut\u00edm zabr\u00e1n\u00edte usazov\u00e1n\u00ed kyseliny ml\u00e9\u010dn\u00e9 ve svalech. Kyselina ml\u00e9\u010dn\u00e1 je l\u00e1tka, kter\u00e1 zp\u016fsobuje bolest ve svalech po fyzick\u00e9 n\u00e1maze. Jakmile se v\u0161echna spot\u0159ebuje, bolest zmiz\u00ed, co\u017e je v\u011bt\u0161inou do 3 dn\u00ed, ale i tak to nen\u00ed nic p\u0159\u00edjemn\u00e9ho. T\u00edm, \u017ee se prot\u00e1hnete to mu pom\u011brn\u011b dob\u0159e zabr\u00e1n\u00edte.                                                                                                                                                                                                                                                                                                                                                                                        4.5\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zlep\u0161ete sv\u016fj b\u011bh pomoc\u00ed t\u011bchto 5 tip\u016f!","item":"https:\/\/www.blaped.cz\/zlepsete-svuj-beh-pomoci-techto-5-tipu\/#breadcrumbitem"}]}]