{"id":770,"date":"2024-04-18T09:03:09","date_gmt":"2024-04-18T09:03:09","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=770"},"modified":"2025-08-08T11:21:16","modified_gmt":"2025-08-08T11:21:16","slug":"strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/","title":{"rendered":"Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Pr\u00ednosy, \u00fa\u010dinky a zostavy cvikov na natiahnutie svalov po silovom a kardio tr\u00e9ningu"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>\u010casto po cvi\u010den\u00ed v posil\u0148ovni alebo behu \u00faplne vynech\u00e1vate stre\u010ding, alebo sa stre\u010ding rob\u00ed r\u00fdchlo a povrchne? Oplat\u00ed sa zmeni\u0165 pr\u00edstup a bra\u0165 stre\u010ding po tr\u00e9ningu v\u00e1\u017ene. \u010co rob\u00ed potr\u00e9ningov\u00fd stre\u010ding a ako ho spr\u00e1vne vykon\u00e1va\u0165?<\/strong><\/p>\n<h2>Stre\u010ding po tr\u00e9ningu &#8211; ako vyzer\u00e1 a pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd?<\/h2>\n<p style=\"text-align: start;\">Potr\u00e9ningov\u00fd stre\u010ding, ktor\u00fd sa \u010dastej\u0161ie ozna\u010duje anglick\u00fdm n\u00e1zvom <strong>stre\u010ding<\/strong> (najm\u00e4 vo fitnes kluboch, kde je samostatnou formou du\u0161evnej \u010dinnosti) je s\u00fabor cvi\u010den\u00ed vykon\u00e1van\u00fdch po skon\u010den\u00ed fyzickej n\u00e1mahy. <strong>M\u00e1 statick\u00fa formu a mala by trva\u0165 aspo\u0148 10 min\u00fat.<\/strong>\u00a0Stre\u010ding sa zameriava na uvo\u013enenie svalov zapojen\u00fdch do cvi\u010denia a ich upokojenie, \u010do umo\u017e\u0148uje telu pomal\u00fdm tempom vr\u00e1ti\u0165 sa do stavu pred cvi\u010den\u00edm. Vyhnete sa tak stresovej situ\u00e1cii pre telo, ke\u010f sa sna\u017e\u00edte dosta\u0165 do pokojn\u00e9ho re\u017eimu ihne\u010f po vysoko intenz\u00edvnom tr\u00e9ningu. Po\u010das cvi\u010denia je telo vystaven\u00e9 pomerne ve\u013ek\u00e9mu mno\u017estvu podnetov. Zr\u00fdchlen\u00e9 d\u00fdchanie, zr\u00fdchlen\u00fd metabolizmus, zv\u00fd\u0161en\u00e1 hladina kortizolu a adrenal\u00ednu s\u00fa len niektor\u00e9 z procesov, ktor\u00e9 v tele po\u010das tr\u00e9ningu prebiehaj\u00fa. Ak ned\u00e1te telu \u010das na upokojenie a n\u00e1vrat do stavu pred cvi\u010den\u00edm, zbyto\u010dne sa zvy\u0161uje nap\u00e4tie, zni\u017euje sa r\u00fdchlos\u0165 reakci\u00ed alebo sa oslabuje imunitn\u00fd syst\u00e9m.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/8E0w4eivp8st1n1GfxLXErsegHOhCRpw1ihbTLDl82whVfpZBI9Ydu1uyJD0Rl13aJc87QloPemiRTABCp77kRg9cvSTKs31jU50fjAP3-X1FyUl1gkiXWNpePNCVeupgpNuXIDgkoMpBBOYCxQE-zdu50mnRCLW-h0AKSB.tmp_.png\" alt=\"\u017dena cvi\u010d\u00ed jogu vonku na streche pod modrou oblohou\" width=\"816\" height=\"426\" \/><\/p>\n<h2>V\u00fdhody na\u0165ahovania svalov po tr\u00e9ningu<\/h2>\n<p style=\"text-align: start;\">Nedostatok sily po cvi\u010den\u00ed je jedn\u00fdm z hlavn\u00fdch d\u00f4vodov, pre\u010do sa vyh\u00fdbame stre\u010dingu. \u010eal\u0161ie s\u00favisia s nedostatkom \u010dasu (mus\u00edte \u00eds\u0165 do pr\u00e1ce, vyzdvihn\u00fa\u0165 die\u0165a zo \u0161koly, nak\u00fapi\u0165 at\u010f.), ako aj s nedostato\u010dn\u00fdmi vedomos\u0165ami o tom, ako sa spr\u00e1vne na\u0165ahova\u0165 a pre\u010do je tak d\u00f4le\u017eit\u00e9 nepodce\u0148ova\u0165 t\u00fato formu cvi\u010denia.<\/p>\n<p style=\"text-align: start;\">Medzi hlavn\u00e9 v\u00fdhody stre\u010dingu po tr\u00e9ningu patria:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>r\u00fdchlej\u0161ia regener\u00e1cia po tr\u00e9ningu<\/strong> okrem in\u00e9ho predch\u00e1dzanie DOMS, t. j. oneskorenej svalovej bolestivosti zn\u00e1mej ako bolestivos\u0165;<\/li>\n<li style=\"text-align: start;\"><strong>uvo\u013enenie svalov\u00fdch vl\u00e1kien<\/strong>, ktor\u00e9 boli po\u010das cvi\u010denia skr\u00e1ten\u00e9;<\/li>\n<li style=\"text-align: start;\"><strong>v\u00fd\u017eiva svalov<\/strong> zv\u00fd\u0161en\u00fdm pr\u00edvodom krvi, kysl\u00edka a \u017eiv\u00edn, \u010do zabra\u0148uje hromadeniu \u0161kodliv\u00fdch metabolick\u00fdch produktov v tele;<\/li>\n<li style=\"text-align: start;\"><strong>zlep\u0161enie pru\u017enosti svalov a v\u00e4zov a pohyblivosti k\u013abov.<\/strong>, \u010do sa prejavuje v roz\u0161\u00edren\u00ed rozsahu pohybu, zlep\u0161en\u00ed pohyblivosti a flexibility a pom\u00e1ha predch\u00e1dza\u0165 kontrakt\u00faram;<\/li>\n<li style=\"text-align: start;\"><strong>zn\u00ed\u017een\u00e9 riziko zranenia<\/strong> a opotrebovanie k\u013abov;<\/li>\n<li style=\"text-align: start;\"><strong>pokoj, relax\u00e1cia<\/strong> a obnovenie rovnov\u00e1hy pred tr\u00e9ningom;<\/li>\n<li style=\"text-align: start;\"><strong>udr\u017eiavanie vysok\u00e9ho v\u00fdkonu<\/strong> u\u017e mnoho rokov;<\/li>\n<li style=\"text-align: start;\"><strong>zlep\u0161enie siluety<\/strong> prostredn\u00edctvom rozvoja a udr\u017eiavania svalov zodpovedn\u00fdch za spr\u00e1vne dr\u017eanie tela;<\/li>\n<li style=\"text-align: start;\">v\u0161eobecn\u00e9 <strong>zlep\u0161enie pohody<\/strong>.<\/li>\n<\/ul>\n<h2>Techniky na\u0165ahovania po tr\u00e9ningu<\/h2>\n<p style=\"text-align: start;\"><strong>Roz\u0165ahovanie<\/strong><strong> statick\u00e9 <\/strong>je najob\u013e\u00fabenej\u0161ia, ale nie jedin\u00e1 technika stre\u010dingu po tr\u00e9ningu, ktor\u00fa sa oplat\u00ed pravidelne pou\u017e\u00edva\u0165, ak chcete dosiahnu\u0165 uspokojiv\u00e9 v\u00fdsledky. Relax\u00e1ciu po cvi\u010den\u00ed, \u010di u\u017e silovom alebo kardio, mo\u017eno dosiahnu\u0165 mas\u00e1\u017eou pomocou \u0161peci\u00e1lnych val\u010dekov alebo lopti\u010diek, ako aj izometriou.<\/p>\n<h3>Statick\u00e9 na\u0165ahovanie<\/h3>\n<p style=\"text-align: start;\">Aplikuje sa po fyzickej aktivite. Odpor\u00fa\u010da sa najprv <strong>takzvan\u00e9 ochladenie<\/strong>, ktor\u00fd m\u00e1 stabilizova\u0165 va\u0161e d\u00fdchanie a zn\u00ed\u017ei\u0165 srdcov\u00fa frekvenciu (m\u00f4\u017ee to by\u0165 napr\u00edklad rovnomern\u00fd pochod alebo n\u00e1dychy a v\u00fddychy v stoji). Po upokojen\u00ed tela prejdete k na\u0165ahovaniu svalov\u00fdch parti\u00ed zapojen\u00fdch do cvi\u010denia. Pohyby s\u00fa pomal\u00e9, ale plynul\u00e9 a zah\u0155\u0148aj\u00fa zaujatie ur\u010ditej polohy v individu\u00e1lnom rozsahu, ktor\u00e1 prin\u00e1\u0161a pocit nepohodlia, nie bolesti. Potom v danej polohe tela vydr\u017e\u00edte ur\u010dit\u00fd \u010das <strong>(15 a\u017e 60 sek\u00fand) <\/strong>&#8211; okrem in\u00e9ho aj v z\u00e1vislosti od ve\u013ekosti svalovej partie alebo od stup\u0148a anga\u017eovanosti v tr\u00e9ningu.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/LWRmqNIRA5Z8_yNfbqmIiB4QlyLal4qegohvrurUSKOm8nwtRbxOfrRDmqxohZt7Em5wsAeISqBCShBKD1qt2SF9AXWxsr0QLQgFF-300Wt7fmDOV2lTFWwnfvtAaREujO3kBd0dI_kOJiA1Ae76r65B8zTwEv-TpezIz.tmp_.png\" alt=\"\u017dena sa pripravuje na cvi\u010denie doma, na\u0165ahuje sa na podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\"><strong>Pre\u010do by ste nemali pou\u017e\u00edva\u0165 tzv. dynamick\u00fd stre\u010ding po tr\u00e9ningu? <\/strong>Je to sp\u00f4soben\u00e9 odli\u0161nou povahou tejto formy stre\u010dingu a jej \u00falohou. <strong>Dynamick\u00fd stre\u010ding<\/strong> je zahria\u0165 svaly, k\u013aby a v\u00e4zy, zv\u00fd\u0161i\u0165 ich pohyblivos\u0165, stimulova\u0165 kardiovaskul\u00e1rny syst\u00e9m a pripravi\u0165 telo na cvi\u010denie, aby sa zn\u00ed\u017eilo riziko zranenia alebo \u00farazu. Pohyby prebiehaj\u00fa v r\u00f4znych rovin\u00e1ch, s\u00fa dynamick\u00e9 a zvy\u010dajne sa zameriavaj\u00fa na pohybov\u00e9 vzorce vykon\u00e1van\u00e9 v hlavnej \u010dasti tr\u00e9ningu, \u010d\u00edm sa zlep\u0161uje schopnos\u0165 jednotliv\u00fdch svalov\u00fdch parti\u00ed vytv\u00e1ra\u0165 v\u00e4\u010d\u0161iu silu.<\/p>\n<h3>Izometrick\u00e9 na\u0165ahovanie<\/h3>\n<p style=\"text-align: start;\">Je to forma statick\u00e9ho stre\u010dingu<strong>,<\/strong> pri ktorom striedavo nap\u00ednate a uvo\u013e\u0148ujete svaly a potom prejdete k stre\u010dingu. W <strong>izometrick\u00e9 na\u0165ahovanie<\/strong> v pas\u00edvnej polohe, tzv.<strong>\u00a0antagonisti<\/strong>, t. j. proti\u013eahl\u00e9 svaly (napr. antagonistom bicepsu je triceps). Pri tejto technike na\u0165ahovania sa vyskytuje aj tzv. <strong>stre\u010dov\u00fd reflex<\/strong> (inak zn\u00e1my ako myotatick\u00fd reflex), pri ktorom sval s\u00e1m obmedzuje rozsah pohybu na tak\u00fd, ktor\u00fd je pre neho prijate\u013en\u00fd. T\u00fdm sa zabr\u00e1ni po\u0161kodeniu svalov\u00fdch \u0161trukt\u00far v d\u00f4sledku pr\u00edli\u0161 ve\u013ek\u00e9ho a pr\u00edli\u0161 prudk\u00e9ho na\u0165ahovacieho pohybu.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/BslDUxbTc3j-m7n-VpRuqhVliXotcWTTPLFR-yJhuqo2oPs1kfbN9hD69CX9heiPB8bXO_reBoxbEeefQ98lob1YKw1rwiX_HNR0R9bPyWLQuuct830oBEC6mAo6yiqN1u4ECz7AAbLiiQa_we9b-Yp05NrF89Sq-EBoQis.tmp_.png\" alt=\"Osoba na podlo\u017eke vykon\u00e1va stre\u010dingov\u00e9 cvi\u010denie s rukou na nohe\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Rolling<\/h3>\n<p style=\"text-align: start;\">Ide o rozru\u0161ovanie a mas\u00edrovanie tzv. sp\u00fa\u0161\u0165ac\u00edch bodov, t. j. citliv\u00fdch, zhrubnut\u00fdch oblast\u00ed vo fasci\u00e1ch a svaloch, ktor\u00e9 sp\u00f4sobuj\u00fa boles\u0165 a obmedzuj\u00fa pohyblivos\u0165. <strong><a href=\"https:\/\/sportano.sk\/prislusenstvo-na-skolenie\/rollery\" target=\"_blank\" rel=\"noopener\">Rolling<\/a> <\/strong>sa vykon\u00e1va pomocou vyhraden\u00e9ho <strong>mas\u00e1\u017eny val\u010dek\/val\u010dek\/penov\u00fd val\u010dek alebo lopti\u010dka <\/strong>(jednoduch\u00fd alebo dvojit\u00fd na chrb\u00e1t). \u010c\u00edm menej sk\u00fasenost\u00ed s val\u010dekovan\u00edm m\u00e1me, t\u00fdm m\u00e4k\u0161\u00ed a hlad\u0161\u00ed val\u010dek by sme mali pou\u017ei\u0165.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/7VejI3k_rPKAxCCUkhlLYkeV4KLm2VfWjn6vhFbUTFG5gY2cbHHuwh6HzFJ1rCrOYLvEfsF5xAesOeFfmKf7oQYcIVmAm01BoQfslqMqArQYWuOwgRE-6nRKbnol-zKcN6ZYBwYkVmclZ7jnuf7zWQX9KyHq4G2P-OnFQAC.tmp_.png\" alt=\"Osoba pou\u017e\u00edva fialov\u00fd mas\u00e1\u017eny valec na cvi\u010denie a natiahnutie chrbta\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\"><strong>Tvrd\u00e9 dr\u00e1\u017ekovan\u00e9 val\u010deky<\/strong> (napr. so z\u00e1lo\u017ekami) s\u00fa ur\u010den\u00e9 pre \u0161portovcov a pokro\u010dil\u00fdch \u013eud\u00ed a pre t\u00fdch, ktor\u00ed sa pravidelne kot\u00fa\u013eaj\u00fa a maj\u00fa vysok\u00fa odolnos\u0165 vo\u010di bolesti. Aby sa valcovanie stalo \u00fa\u010dinnou formou stre\u010dingu po tr\u00e9ningu, je vhodn\u00e9 ho aplikova\u0165 systematicky. Spo\u010diatku venujte ka\u017edej svalovej partii 2-3 min\u00faty, vykon\u00e1vajte pomal\u00e9 pohyby, vyh\u00fdbajte sa z\u00e1berom do k\u013abov (bedrov\u00fd, kolenn\u00fd), chrbtice a kost\u00ed, a ke\u010f poc\u00edtite boles\u0165 v ur\u010ditej oblasti, na nieko\u013eko sek\u00fand presta\u0148te.<\/p>\n<h2>Na\u0165ahovanie svalov po silovom tr\u00e9ningu: pre\u010do by ste to mali robi\u0165?<\/h2>\n<p style=\"text-align: start;\"><strong>Po\u010das silov\u00e9ho tr\u00e9ningu sa svaly skracuj\u00fa. Ak<\/strong> Ak im po cvi\u010den\u00ed nepom\u00f4\u017eete, aby sa \u010dasom vr\u00e1tili do svojej norm\u00e1lnej d\u013a\u017eky, bud\u00fa e\u0161te viac stiahnut\u00e9, \u010do s\u0165a\u017e\u00ed, ak nie znemo\u017en\u00ed cvi\u010denie, bude ma\u0165 za n\u00e1sledok hor\u0161\u00ed v\u00fdkon a m\u00f4\u017ee by\u0165 aj pr\u00ed\u010dinou zranenia alebo \u00farazu. Po\u010das silov\u00e9ho tr\u00e9ningu doch\u00e1dza k pre\u0165a\u017eeniu a mikrotraume tkan\u00edv, \u010do za podpory spr\u00e1vneho uvo\u013enenia tela nielen <strong>r\u00fdchlej\u0161ie regenerova\u0165<\/strong> (r\u00fdchlej\u0161ia synt\u00e9za prote\u00ednov buduj\u00facich svalov\u00e9 vl\u00e1kna), ale aj <strong>zv\u00fd\u0161enie svalovej sily a vytrvalosti<\/strong>. Okrem toho v\u00e1m pravideln\u00fd stre\u010ding pom\u00f4\u017ee udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela nielen po\u010das tr\u00e9ningu, ale aj na dennej b\u00e1ze.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/buUd3Mz6BEsohhw8eo0NgPlofZxt8ym8C9ItdlqFB0P83tFW-_3KbnBJRCCPoL33IJmFk8t8ZcOLAvcm9k-sr7EHRD_SsNxDLAwweCBtffY87UX5MqruePlWQKdhawsPNMmtlu_bn3IODtQYkCrhiN1bX_46qRy6-V8Z8mb.tmp_.png\" alt=\"Mu\u017e vo fitness centre dr\u017e\u00ed jednou rukou \u010dinku a vykon\u00e1va akrobatick\u00fd cvik\" width=\"816\" height=\"426\" \/><\/p>\n<h2>S\u00fabory cvikov na stre\u010ding po silovom tr\u00e9ningu<\/h2>\n<p style=\"text-align: start;\">Pri na\u0165ahovan\u00ed svalov po silovom tr\u00e9ningu sa nezabudnite najprv zamera\u0165 na \u010dasti, ktor\u00e9 po\u010das cvi\u010denia najviac pracovali. Ni\u017e\u0161ie n\u00e1jdete cviky, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165 ako s\u00fa\u010das\u0165 <strong>na\u0165ahovanie hrudn\u00edka, n\u00f4h, zadku, chrbta, r\u00fak a brucha<\/strong>.<\/p>\n<h3>Svaly hrudn\u00edka<\/h3>\n<p style=\"text-align: start;\">Postavte sa miernym krokom, ruky dajte za chrb\u00e1t vo v\u00fd\u0161ke zadku a jemne ich odtiahnite od tela, pri\u010dom hrudn\u00edk tla\u010dte dopredu. Ramen\u00e1 dr\u017ete \u010do najni\u017e\u0161ie, neskracujte nimi krk.<\/p>\n<h3>Biceps femoris<\/h3>\n<p style=\"text-align: start;\">Sadnite si na zem, narovnajte nohy v kolen\u00e1ch a spojte ich. \u0160pi\u010dky chodidiel smeruj\u00fa nahor. Pri pokr\u010den\u00ed v bokoch vystrite ruky \u010do najviac dopredu a chy\u0165te sa za stehn\u00e1, l\u00fdtka, \u010dlenky alebo chodidlo. Chrb\u00e1t dr\u017ete rovn\u00fd.<\/p>\n<h3>\u0160tvorhlav\u00fd sval stehna<\/h3>\n<p style=\"text-align: start;\">Postavte sa mierne rozkro\u010dmo, chodidlo pravej nohy pritiahnite k zadku a boky jemne tla\u010dte dopredu. Koleno vyrovnajte s bokom a jemne vykro\u010dte dozadu. To ist\u00e9 urobte aj s druhou stranou. Ak m\u00e1te probl\u00e9m udr\u017ea\u0165 rovnov\u00e1hu, zdvihnite opa\u010dn\u00fa ruku nahor alebo do strany.<\/p>\n<h3>Zadok<\/h3>\n<p style=\"text-align: start;\">V stoji polo\u017ete prav\u00fa nohu pokr\u010den\u00fa v kolene na \u013eav\u00e9 stehno a klesnite do polovi\u010dn\u00e9ho drepu\/drepu. Koleno smeruje von. Ruky m\u00f4\u017eete zdvihn\u00fa\u0165 do strany, aby ste udr\u017eali rovnov\u00e1hu. To ist\u00e9 urobte na druh\u00fa stranu.<\/p>\n<h3>Ramenn\u00e9 svaly<\/h3>\n<p style=\"text-align: start;\">Vytiahnite prav\u00fa ruku za trup a druhou rukou si chy\u0165te predlaktie. Pozrite sa na opa\u010dn\u00fa stranu a dr\u017ete ramen\u00e1 \u010do najviac dole. Zme\u0148te stranu.<\/p>\n<h3>Triceps<\/h3>\n<p style=\"text-align: start;\">Polo\u017ete dla\u0148 pravej ruky ohnutej v lakti za seba a \u013eahnite si na chrb\u00e1t. \u013davou rukou si jemne pridr\u017eiavajte prav\u00fd lake\u0165. Druh\u00e1 strana rob\u00ed to ist\u00e9.<\/p>\n<h3>L\u00fdtkov\u00e9 svaly<\/h3>\n<p style=\"text-align: start;\">Nohu polo\u017ete na p\u00e4tu, prsty nechajte zdvihnut\u00e9, druh\u00fa nohu nechajte mierne pokr\u010den\u00fa v kolene a potom sa pokr\u010dte v bokoch, chrb\u00e1t dr\u017ete rovn\u00fd. Druh\u00e1 strana urob\u00ed to ist\u00e9.<\/p>\n<h3>Sp\u00e4\u0165<\/h3>\n<p style=\"text-align: start;\">V k\u013eaku s oporou vykonajte ma\u010dac\u00ed chrb\u00e1t, t. j. zakr\u00fa\u017ete chrb\u00e1t, hlavu nasmerujte medzi ramen\u00e1 a panvu zastr\u010dte chrbtom k pupku.<\/p>\n<p style=\"text-align: start;\">V polohe na chrbte dajte pokr\u010den\u00e9 nohy v kolen\u00e1ch na prav\u00fa stranu (ruky vo v\u00fd\u0161ke ramien, hlava oproti kolen\u00e1m) a vydr\u017ete v tejto polohe.<\/p>\n<h3>Bru\u0161n\u00e9 a bedrov\u00e9 ohyba\u010de<\/h3>\n<p style=\"text-align: start;\">V \u013eahu na bruchu polo\u017ete ruky do v\u00fd\u0161ky hrudn\u00edka alebo ramien a zdvihnite trup nahor bez toho, aby ste od seba odtiahli stehn\u00e1. Nezakl\u00e1\u0148ajte hlavu, pozerajte sa priamo pred seba.<\/p>\n<h2>Stre\u010ding po kardio cvi\u010den\u00ed: \u010do sa deje?<\/h2>\n<p style=\"text-align: start;\">Stre\u010ding po kardio tr\u00e9ningu, \u010di u\u017e vo forme behu, bicyklovania, inline kor\u010du\u013eovania, ch\u00f4dze alebo pl\u00e1vania, je nevyhnutn\u00fd na ur\u00fdchlenie regener\u00e1cie, zabr\u00e1nenie bolestivosti, zlep\u0161enie krvn\u00e9ho obehu a t\u00fdm aj na zv\u00fd\u0161enie pru\u017enosti tela. Systematick\u00fd stre\u010ding po kardio tr\u00e9ningu m\u00e1 aj prevent\u00edvny \u00fa\u010dinok, posil\u0148uje svalov\u00e9 \u00fapony, v\u00e4zy a k\u013aby a zni\u017euje riziko zranenia. Okrem toho stre\u010ding po cvi\u010den\u00ed zlep\u0161uje n\u00e1ladu a zni\u017euje stres. V\u010faka tomu z\u00edskate pozit\u00edvny pr\u00edstup k cvi\u010deniu a \u013eah\u0161ie si udr\u017e\u00edte pravidelnos\u0165, ako ke\u010f nieko\u013eko dn\u00ed po ka\u017edom tr\u00e9ningu bojujete s boles\u0165ami a citlivos\u0165ou tela.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/qqA9wz-NIMho8Kia2rZ0M-oaOzSZ804TUxSylVGKbt49TWnOVq5f107NG13HEeiMbNmMJnfCKVGxeX_rCj9oy6B0ViNO1ptlotduT9W08J6xbW1IbB21kmI6aHE1JW28SLWKNz7aPncC3UY_vzEHpeEvwInQFjZT-NBm5oQ.tmp_.png\" alt=\"\u017dena v \u0161portovom oble\u010den\u00ed sed\u00ed na podlo\u017eke v telocvi\u010dni, ved\u013ea m\u00e1 medicinbal\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Naj\u010dastej\u0161ie chyby pri stre\u010dingu po tr\u00e9ningu<\/h2>\n<p style=\"text-align: start;\"><strong>Hlavnou chybou pri stre\u010dingu po tr\u00e9ningu je pr\u00edli\u0161 kr\u00e1tke udr\u017eanie stre\u010dingovej poz\u00edcie. <\/strong>Po tr\u00e9ningu si vyhra\u010fte aspo\u0148 10 min\u00fat na stre\u010ding, aby ste sa mohli plne s\u00fastredi\u0165 na relax\u00e1ciu, a nie na nerv\u00f3zne pozeranie na hodinky a povrchn\u00e9 vykon\u00e1vanie stre\u010dingov\u00fdch cvi\u010den\u00ed.<\/p>\n<p style=\"text-align: start;\"><strong>Je ve\u013ekou chybou prehlbova\u0165 hnutie <\/strong>napr\u00edklad takzvan\u00fdm pulzovan\u00edm alebo snahou zv\u00e4\u010d\u0161i\u0165 rozsah pohybu napriek bolesti. Tak\u00e9to postupy namiesto pomoci m\u00f4\u017eu vies\u0165 k v\u00e1\u017enym zraneniam a \u00farazom.<\/p>\n<p style=\"text-align: start;\">In\u00e9 <strong>zadr\u017eiavanie vzduchu je probl\u00e9mom pri stre\u010dingu<\/strong>, \u010do m\u00e1 za n\u00e1sledok zv\u00fd\u0161enie tlaku a s\u0165a\u017euje pr\u00edsun kysl\u00edka do mozgu a m\u00f4\u017ee sp\u00f4sobi\u0165 mr\u00e1kanie pred o\u010dami alebo z\u00e1vraty. Dbajte na hlbok\u00fd n\u00e1dych a vo\u013en\u00fd v\u00fddych.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010casto po cvi\u010den\u00ed v posil\u0148ovni alebo behu \u00faplne vynech\u00e1vate stre\u010ding, alebo sa stre\u010ding rob\u00ed r\u00fdchlo a povrchne? Oplat\u00ed sa zmeni\u0165 pr\u00edstup a bra\u0165 stre\u010ding po tr\u00e9ningu v\u00e1\u017ene. \u010co rob\u00ed potr\u00e9ningov\u00fd stre\u010ding a ako ho spr\u00e1vne vykon\u00e1va\u0165? Stre\u010ding po tr\u00e9ningu &#8211; ako vyzer\u00e1 a pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Potr\u00e9ningov\u00fd stre\u010ding, ktor\u00fd sa \u010dastej\u0161ie ozna\u010duje anglick\u00fdm n\u00e1zvom [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Pr\u00ednosy, \u00fa\u010dinky a zostavy cvikov na natiahnutie svalov po silovom a kardio tr\u00e9ningu - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Pr\u00ednosy, \u00fa\u010dinky a zostavy cvikov na natiahnutie svalov po silovom a kardio tr\u00e9ningu - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"\u010casto po cvi\u010den\u00ed v posil\u0148ovni alebo behu \u00faplne vynech\u00e1vate stre\u010ding, alebo sa stre\u010ding rob\u00ed r\u00fdchlo a povrchne? Oplat\u00ed sa zmeni\u0165 pr\u00edstup a bra\u0165 stre\u010ding po tr\u00e9ningu v\u00e1\u017ene. \u010co rob\u00ed potr\u00e9ningov\u00fd stre\u010ding a ako ho spr\u00e1vne vykon\u00e1va\u0165? Stre\u010ding po tr\u00e9ningu &#8211; ako vyzer\u00e1 a pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Potr\u00e9ningov\u00fd stre\u010ding, ktor\u00fd sa \u010dastej\u0161ie ozna\u010duje anglick\u00fdm n\u00e1zvom [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T09:03:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T11:21:16+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/TX-a3cdus02MfELUzNKViAqJSXqzsx10HYIiqxlFGD0a887B48W-ku3RCFOjAtq4OorrFfuclj87faQiv2Zu-0iK4XJ.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Pr\u00ednosy, \u00fa\u010dinky a zostavy cvikov na natiahnutie svalov po silovom a kardio tr\u00e9ningu - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/","og_locale":"sk_SK","og_type":"article","og_title":"Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Pr\u00ednosy, \u00fa\u010dinky a zostavy cvikov na natiahnutie svalov po silovom a kardio tr\u00e9ningu - sportano.sk","og_description":"\u010casto po cvi\u010den\u00ed v posil\u0148ovni alebo behu \u00faplne vynech\u00e1vate stre\u010ding, alebo sa stre\u010ding rob\u00ed r\u00fdchlo a povrchne? Oplat\u00ed sa zmeni\u0165 pr\u00edstup a bra\u0165 stre\u010ding po tr\u00e9ningu v\u00e1\u017ene. \u010co rob\u00ed potr\u00e9ningov\u00fd stre\u010ding a ako ho spr\u00e1vne vykon\u00e1va\u0165? Stre\u010ding po tr\u00e9ningu &#8211; ako vyzer\u00e1 a pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? Potr\u00e9ningov\u00fd stre\u010ding, ktor\u00fd sa \u010dastej\u0161ie ozna\u010duje anglick\u00fdm n\u00e1zvom [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T09:03:09+00:00","article_modified_time":"2025-08-08T11:21:16+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/TX-a3cdus02MfELUzNKViAqJSXqzsx10HYIiqxlFGD0a887B48W-ku3RCFOjAtq4OorrFfuclj87faQiv2Zu-0iK4XJ.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"10 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Stre\u010ding po tr\u00e9ningu: pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd? 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