{"id":792,"date":"2024-04-18T09:12:24","date_gmt":"2024-04-18T09:12:24","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=792"},"modified":"2025-08-08T11:28:44","modified_gmt":"2025-08-08T11:28:44","slug":"plavanie-kraulom-od-a-po-z-komplexny-sprievodca-technika-dychanie-a-najvacsie-vyhody-plavania-kraulom","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/plavanie-kraulom-od-a-po-z-komplexny-sprievodca-technika-dychanie-a-najvacsie-vyhody-plavania-kraulom\/","title":{"rendered":"Pl\u00e1vanie kraulom od A po Z &#8211; komplexn\u00fd sprievodca. Technika, d\u00fdchanie a najv\u00e4\u010d\u0161ie v\u00fdhody pl\u00e1vania kraulom"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Kraul umo\u017e\u0148uje r\u00fdchlo a efekt\u00edvne prekona\u0165<\/strong><strong>\u0107 <\/strong><strong>viac metrov vo vode. Pl\u00e1vanie kraulom pom\u00e1ha zmierni\u0165 bolesti chrbta, probl\u00e9my pohybov\u00e9ho apar\u00e1tu a podporuje atletick\u00fa postavu. \u010co by ste mali vedie\u0165 o technike a v\u00fdhod\u00e1ch pl\u00e1vania kraulom?<\/strong><\/p>\n<h2>Plaveck\u00fd \u0161t\u00fdl kraul &#8211; z\u00e1kladn\u00e9 inform\u00e1cie o plaveckom \u0161t\u00fdle kraul<\/h2>\n<p style=\"text-align: start;\"><strong>Kraul je jednou zo z\u00e1kladn\u00fdch plaveck\u00fdch techn\u00edk.<\/strong> P\u00f4vod krabble mo\u017eno vystopova\u0165 a\u017e do s\u00fa\u0165a\u017ee v Lond\u00fdne v roku 1844, v ktorej severoamerick\u00fd Indi\u00e1n vyhral nad britsk\u00fdmi s\u00fa\u0165a\u017eiacimi inou technikou ako klasickou \u017eabou. T\u00e1to plaveck\u00e1 technika sa vyvinula v\u010faka Sirovi Johnovi Arthurovi Trudgenovi, po ktorom sa \u00fadajne pomenoval &#8222;trudgen&#8220;. Potom austr\u00e1lsky plavec Richmond Cavill zmenil no\u017enicov\u00fd pohyb n\u00f4h na kopy, zatia\u013e \u010do Havaj\u010dan Duke Kahanamoku pou\u017e\u00edval r\u00fdchlej\u0161iu a plynulej\u0161iu pr\u00e1cu n\u00f4h. Dnes sa v kraule naj\u010dastej\u0161ie pou\u017e\u00edva rytmus \u0161iestich z\u00e1berov nohou na jeden cyklus pa\u017e\u00ed, ale je mo\u017en\u00e9 pl\u00e1va\u0165 aj dva alebo \u0161tyri z\u00e1bery.<\/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\/JPcAFPwGhSpRkn5FkF7_Lt0ogSAat3ex9V_qITcZNmeP5yBNXRZ7dYTJfpk6MZddaDyNlhAQ0dEpHux0ebp1xOz2Du0s9G-TsTq5br8av9PYNEF4KQMCT0O44w8aV00bLh6AZe0nrRJZlkpveqhdlxnl5dXkZ5Pa-2pPspx.tmp_.png\" alt=\"Plavec v neopr\u00e9ne a okuliaroch pl\u00e1va v mori po\u010das z\u00e1padu slnka\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Technika pl\u00e1vania kraulom &#8211; k\u013e\u00fa\u010dov\u00fd prvok<\/h2>\n<p style=\"text-align: start;\">N\u00edzka odolnos\u0165 vo\u010di vode v\u010faka zjednodu\u0161enej siluete, <strong>ve\u013ek\u00fd rozsah pr\u00e1ce ramien, ktor\u00e9 s\u00fa zodpovedn\u00e9 za 70-90 % hnacej sily pohybu v kraule<\/strong> a striedanie pohybov n\u00f4h umo\u017e\u0148uj\u00fa r\u00fdchle a efekt\u00edvne prekon\u00e1vanie d\u013a\u017eok v baz\u00e9ne alebo na otvorenej vode. <strong>Technika v kraul<\/strong> je to najr\u00fdchlej\u0161\u00ed sp\u00f4sob pl\u00e1vania, a preto sa ve\u013emi \u010dasto pou\u017e\u00edva v triatlonov\u00fdch s\u00fa\u0165a\u017eiach alebo v plaveck\u00fdch s\u00fa\u0165a\u017eiach &#8222;vo\u013en\u00fdm \u0161t\u00fdlom&#8220;. Z posledn\u00e9ho d\u00f4vodu sa m\u00f4\u017eete stretn\u00fa\u0165 s oboma n\u00e1zvami, ktor\u00e9 sa pou\u017e\u00edvaj\u00fa zamenite\u013ene.<\/p>\n<p style=\"text-align: start;\"><strong>Pri kraule je d\u00f4le\u017eit\u00e9, aby hlava bola v jednej l\u00ednii s chrbticou a poh\u013ead smeroval nadol.<\/strong>\u00a0T\u00e1to poloha tela v\u00e1m umo\u017e\u0148uje dosiahnu\u0165 \u010do najvy\u0161\u0161iu polohu vo vode, \u010do vytv\u00e1ra men\u0161\u00ed odpor, a preto m\u00f4\u017eete pl\u00e1va\u0165 r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie. \u010eal\u0161ie k\u013e\u00fa\u010dov\u00e9 prvky spr\u00e1vnej techniky kraulov\u00e9ho pl\u00e1vania s\u00fa: <strong>rota\u010dn\u00fd pohyb trupu pozd\u013a\u017e stredovej osi tela, tzv. vysok\u00fd lake\u0165, rytmick\u00e1 pr\u00e1ca n\u00f4h a dobr\u00e1 koordin\u00e1cia pohybu a d\u00fdchania.\u00a0<\/strong><\/p>\n<h2>Pl\u00e1vanie kraulom vs. pr\u00e1ca s rukami, pr\u00e1ca s nohami, d\u00fdchanie<\/h2>\n<p style=\"text-align: start;\">Najd\u00f4le\u017eitej\u0161ou ot\u00e1zkou pri vytv\u00e1ran\u00ed spr\u00e1vnej techniky <a href=\"https:\/\/sportano.sk\/plavanie-v-triatlone\/plavecke-potreby-a-prislusenstvo\" target=\"_blank\" rel=\"noopener\">pl\u00e1vania<\/a> kraulom je <strong>koordin\u00e1cia pohybov tela a d\u00fdchania.<\/strong> Pohyby by sa mali obmedzi\u0165 na minimum, aby sa dosiahla \u010do najjednoduch\u0161ia silueta, \u010do sa prejav\u00ed v r\u00fdchlosti a efekt\u00edvnosti pohybu. Predov\u0161etk\u00fdm by ste sa mali vyh\u00fdba\u0165 poh\u013eadu pred seba a zdv\u00edhaniu hlavy, preto\u017ee nar\u00fa\u0161aj\u00fa vyrovnanie siluety vo vode. Ak sa tak stane, boky a nohy za\u010dn\u00fa klesa\u0165, \u010do s\u0165a\u017euje pohyb vpred a vy\u017eaduje si v\u00e4\u010d\u0161iu pr\u00e1cu n\u00f4h, \u010do sp\u00f4sobuje v\u00e4\u010d\u0161iu \u00fanavu. D\u00f4le\u017eit\u00e1 je aj rota\u010dn\u00e1 poloha tela namiesto plochej polohy na bruchu a hrudn\u00edku.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Freestyle Swimming Technique | Stroke\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5HLW2AI1Ink?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h3>Pr\u00e1ca r\u00fak<\/h3>\n<p style=\"text-align: start;\"><strong>V kraule pozost\u00e1va pr\u00e1ca r\u00fak z troch f\u00e1z: \u0165ahanie, tla\u010denie sp\u00e4\u0165 a n\u00e1vrat, t. j. vynorenie z vody..<\/strong> Zah\u0155\u0148a tie\u017e rota\u010dn\u00fd pohyb tela okolo vlastnej osi a zah\u0155\u0148a striedav\u00e9 natiahnutie sa pred telo \u010do naj\u010falej. Ruka ohnut\u00e1 v lakti vykon\u00e1va \u0165ah dozadu (nie nahor). Kon\u0161tantn\u00fd uhol ohnutia by sa mal udr\u017eiava\u0165, k\u00fdm ruka nie je vo v\u00fd\u0161ke ramien. Pri vn\u00e1\u0161an\u00ed ruky do vody ju polo\u017ete o nie\u010do viac na vonkaj\u0161iu l\u00edniu ramien, pri\u010dom kon\u010deky prstov smeruj\u00fa nadol. Lake\u0165 by mal by\u0165 nad rukou. Prsty dr\u017ete mierne od seba. Potom ruku stiahnite pod vodu pomocou <strong>tzv. uchopenie (bod, v ktorom ruka za\u010dne pri\u0165ahova\u0165 vodu<\/strong>), aby ste potom udr\u017eali pohyb v priamke. V \u010fal\u0161ej f\u00e1ze by mal by\u0165 lake\u0165 ohnut\u00fd v pravom uhle a ruka by mala smerova\u0165 do oblasti bedier a zr\u00fdchli\u0165 pohyb. Pri vy\u0165ahovan\u00ed ruky z vody vy\u0165ahujte najprv rameno, potom predlaktie a nakoniec ruku. Pri vyn\u00e1\u0161an\u00ed ruky dopredu nad hlavu pou\u017e\u00edvajte tzv. vysok\u00fd lake\u0165, t. j. lake\u0165 dr\u017ete vy\u0161\u0161ie ako ruku. Postupnos\u0165 pohybov na pravej strane mus\u00ed by\u0165 analogick\u00e1 ako na \u013eavej strane.<\/p>\n<h3>Pr\u00e1ca s nohami<\/h3>\n<p style=\"text-align: start;\">V kraule je pohyb n\u00f4h striedav\u00fd a trochu pripom\u00edna <strong>tzv. vertik\u00e1lne no\u017enice.<\/strong> Mal by by\u0165 iniciovan\u00fd z bokov a synchronizovan\u00fd s pohybom pa\u017e\u00ed a d\u00fdchan\u00edm. \u0160pi\u010dky n\u00f4h musia by\u0165 skr\u010den\u00e9 a nad hladinu vody by mala vy\u010dnieva\u0165 len p\u00e4ta. Kolen\u00e1 a \u010dlenky maj\u00fa by\u0165 pru\u017en\u00e9 a musia pracova\u0165 plynulo a s n\u00edzkou frekvenciou. Pr\u00e1ca n\u00f4h je prisp\u00f4soben\u00e1 rytmu pl\u00e1vania kraulom, ktor\u00fd m\u00f4\u017ee by\u0165<strong> dva, \u0161tyri alebo \u0161es\u0165 z\u00e1sahov<\/strong>, kde na ka\u017ed\u00fd \u00fapln\u00fd cyklus pohybu ruky pripad\u00e1 2, 4 alebo 6 kopnut\u00ed.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Freestyle Swimming Technique | Breathing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/MRgc0VKfRdo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h3>D\u00fdchanie<\/h3>\n<p style=\"text-align: start;\">Je to jeden z naj\u0165a\u017e\u0161\u00edch a z\u00e1rove\u0148 najd\u00f4le\u017eitej\u0161\u00edch prvkov pl\u00e1vania kraul. D\u00fdcha\u0165 tu m\u00f4\u017eete dvoma sp\u00f4sobmi &#8211; ka\u017ed\u00fd druh\u00fd alebo tret\u00ed pohyb ramenom. <strong>Inhala\u010dn\u00e1 f\u00e1za<\/strong> by mala by\u0165 dvakr\u00e1t krat\u0161ia ako <strong>f\u00e1za vypr\u0161ania platnosti<\/strong>, t. j. vdych by mal by\u0165 r\u00fdchly a v\u00fddych pred\u013a\u017een\u00fd a mal by sa skon\u010di\u0165 sk\u00f4r, ako sa hlava op\u00e4\u0165 vynor\u00ed. <strong>Takzvan\u00e1 d\u00fdchacia sekvencia v kraule<\/strong> pozost\u00e1va z n\u00e1dychu, ke\u010f je hlava \u010diasto\u010dne ponoren\u00e1 a tv\u00e1r je umiestnen\u00e1 bokom k vodnej hladine, pri\u010dom ruka vykon\u00e1va odstr\u010denie (ruka je ohnut\u00e1 v lakti) a pokojn\u00fd v\u00fddych pri n\u00e1vrate do vzpriamenej polohy vo vode. <strong>Je dobr\u00e9 vydychova\u0165 nosom a \u00fastami s\u00fa\u010dasne.<\/strong> (lep\u0161ia pr\u00edprava na \u010fal\u0161iu inhal\u00e1ciu a men\u0161ie riziko n\u00e1hodn\u00e9ho udusenia vodou). Sna\u017ete sa d\u00fdcha\u0165 na obe strany, t. j. pri ot\u00e1\u010dan\u00ed sa raz nad\u00fdchnite na prav\u00fa stranu a raz na \u013eav\u00fa stranu..<\/p>\n<p style=\"text-align: start;\">Koordin\u00e1cia d\u00fdchania s pohybom v kraule v\u00e1m pom\u00f4\u017ee nielen pl\u00e1va\u0165 r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie, ale aj menej sa unavi\u0165. Vyhnite sa zadr\u017eiavaniu dychu, aby ste nestratili pr\u00fadiv\u00fd tvar a energiu.<\/p>\n<p style=\"text-align: start;\">Na za\u010diatku v\u00e1\u0161ho kajak\u00e1rskeho dobrodru\u017estva budete potrebova\u0165 nieko\u013eko lekci\u00ed s in\u0161truktorom pl\u00e1vania, ktor\u00fd v\u00e1m pom\u00f4\u017ee vytvori\u0165 spr\u00e1vnu polohu tela vo vode, venova\u0165 pozornos\u0165 spr\u00e1vnej technike r\u00fak a n\u00f4h a uk\u00e1\u017ee v\u00e1m, ako d\u00fdcha\u0165, aby ste pl\u00e1vali efekt\u00edvne a bezpe\u010dne.<\/p>\n<h2>Najd\u00f4le\u017eitej\u0161ie v\u00fdhody pl\u00e1vania kraulom<\/h2>\n<p style=\"text-align: start;\">Systematick\u00e1 pl\u00e1vanie kraulom m\u00e1 mnoho v\u00fdhod po fyzickej aj psychickej str\u00e1nke. Najv\u00e4\u010d\u0161ie v\u00fdhody s\u00fa:<\/p>\n<ul>\n<li style=\"text-align: start;\">zlep\u0161enie kardiorespira\u010dnej kond\u00edcie,<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie vytrvalosti,<\/li>\n<li style=\"text-align: start;\">okysli\u010denie organizmu,<\/li>\n<li style=\"text-align: start;\">siln\u00e9 svaly jadra, ktor\u00e9 s\u00fa okrem in\u00e9ho zodpovedn\u00e9 za spr\u00e1vne dr\u017eanie tela.,<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie koordin\u00e1cie,<\/li>\n<li style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 mobilita,<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eenie bolesti chrbta,<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie dr\u017eania tela,<\/li>\n<li style=\"text-align: start;\">neza\u0165a\u017euje k\u013aby, tak\u017ee je vhodn\u00e1 pre star\u0161\u00edch \u013eud\u00ed alebo pre \u013eud\u00ed, ktor\u00ed sa podrobuj\u00fa rehabilit\u00e1cii,<\/li>\n<li style=\"text-align: start;\">zr\u00fdchlen\u00fd metabolizmus,<\/li>\n<li style=\"text-align: start;\">pom\u00f4c\u0165 sp\u00e1li\u0165 telesn\u00fd tuk,<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eenie hladiny tzv. zl\u00e9ho cholesterolu (LDL) v krvi,<\/li>\n<li style=\"text-align: start;\">zlep\u0161enie telesn\u00fdch proporci\u00ed,<\/li>\n<li style=\"text-align: start;\">spevnenie poko\u017eky,<\/li>\n<li style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 pru\u017enos\u0165 a ohybnos\u0165 tela,<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eenie \u00farovne stresu,<\/li>\n<li style=\"text-align: start;\">produkciu tzv. endorf\u00ednov, t. j. horm\u00f3nov \u0161\u0165astia, \u010do vedie k lep\u0161iemu pocitu pohody.<\/li>\n<\/ul>\n<h2>Ko\u013eko m\u00f4\u017eete schudn\u00fa\u0165 pl\u00e1van\u00edm kraulom?<\/h2>\n<p style=\"text-align: start;\"><strong>Pri 60-min\u00fatovom pl\u00e1van\u00ed kraulom m\u00f4\u017eete sp\u00e1li\u0165 500 a\u017e 800 kcal.<\/strong> Kone\u010dn\u00fd v\u00fdsledok z\u00e1vis\u00ed od individu\u00e1lnych parametrov plavca, napr. od hmotnosti, v\u00fd\u0161ky, veku alebo intenzity n\u00e1mahy. Na to, aby ste pomocou kraulom schudli nieko\u013eko kilogramov, je d\u00f4le\u017eit\u00e9 systematicky tr\u00e9nova\u0165 v baz\u00e9ne a stravova\u0165 sa vyv\u00e1\u017eene. Ak ste v pl\u00e1van\u00ed nov\u00e1\u010dik, na za\u010diatok sta\u010d\u00ed chodi\u0165 do baz\u00e9na 2 &#8211; 3-kr\u00e1t t\u00fd\u017edenne a tr\u00e9nova\u0165 po 30 min\u00fat. \u010casom m\u00f4\u017eete za\u010da\u0165 tr\u00e9ningy zvy\u0161ova\u0165 na 40-60 min\u00fat.<\/p>\n<p style=\"text-align: start;\">\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/EKO-msaJgZwkZEiF-SWgQXoS-85Gi7JuotuekktxRWMproDluSWyOzCtjdNameAjLSFoHT5M-1lW7hxEEwUsIL7ld3iRXT6FdbY2ihvox0UyX063HcBsUlItbMvzjc5qLyEg9e7wnivB2giJehT5d6TrLwD0ggWr-eaKcFA.tmp_.png\" alt=\"Mu\u017e sa vzn\u00e1\u0161a na hladine tyrkysovej vody\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pl\u00e1vanie kraulom a chrbtica<\/h2>\n<p style=\"text-align: start;\">Aby ste si v kraule udr\u017eali spr\u00e1vny tvar tela, silno zapojte <strong>tzv. svaly jadra, ktor\u00e9 sa naz\u00fdvaj\u00fa hlbok\u00e9 svaly<\/strong>i, vr\u00e1tane svalu multifidus, ktor\u00fd je zodpovedn\u00fd za udr\u017eiavanie chrbtice v spr\u00e1vnej, vzpriamenej polohe. Do tejto skupiny patria aj svaly prie\u010dneho brucha (ktor\u00e9 zvy\u0161uj\u00fa tlak v bru\u0161nej dutine, a t\u00fdm stabilizuj\u00fa bedrov\u00fa oblas\u0165), svaly panvov\u00e9ho dna (spolu s kostr\u010dou pom\u00e1haj\u00fa udr\u017eiava\u0165 rovn\u00e9 dr\u017eanie tela), br\u00e1nica (spolu s bedrov\u00fdmi stavcami zodpoved\u00e1 okrem in\u00e9ho za stabiliz\u00e1ciu trupu) a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly (vonkaj\u0161ie umo\u017e\u0148uj\u00fa okrem in\u00e9ho oh\u00fdbanie chrbtice a vn\u00fatorn\u00e9 umo\u017e\u0148uj\u00fa oh\u00fdbanie trupu).<\/p>\n<p style=\"text-align: start;\">Okrem toho <strong>vo vode je telo pribli\u017ene 10-kr\u00e1t \u013eah\u0161ie ako na s\u00fa\u0161i<\/strong>, aby bolo pl\u00e1vanie bezpe\u010dnou formou fyzickej aktivity v ka\u017edom veku. <strong>Neza\u0165a\u017euje k\u013aby a je bezpe\u010dn\u00fd pre chrbticu<\/strong>. Spr\u00e1vna technika pl\u00e1vania kraulom bude ma\u0165 pozit\u00edvny vplyv na bolesti chrbta, posiln\u00ed va\u0161e postur\u00e1lne svaly, tak\u017ee budete ma\u0165 spr\u00e1vnej\u0161ie dr\u017eanie tela a zmierni poruchy spojen\u00e9 so zakriven\u00edm chrbtice (napr. skoli\u00f3zu).<\/p>\n<h2>Ak\u00e9 s\u00fa v\u00fdhody pl\u00e1vania v klbku? Zhrnutie<\/h2>\n<p style=\"text-align: start;\"><strong>Pl\u00e1vanie v z\u00e1voji<\/strong> m\u00e1 mnoho v\u00fdhod nielen pre fyzick\u00e9, ale aj pre du\u0161evn\u00e9 zdravie, preto sa oplat\u00ed nau\u010di\u0165 sa t\u00fato techniku alebo sa v nej zdokonali\u0165. <strong>Pri kraule najviac pracuj\u00fa svaly r\u00fak, ramien a chrbta, ale systematick\u00e9 pl\u00e1vanie t\u00fdmto \u0161t\u00fdlom pom\u00e1ha rozv\u00edja\u0165 aj svaly n\u00f4h, zadku a brucha.<\/strong>\u00a0Pri kraule zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pr\u00e1ca svalov jadra, t. j. hlbok\u00fdch svalov, ktor\u00e9 s\u00fa okrem in\u00e9ho zodpovedn\u00e9 za stabiln\u00fa a spr\u00e1vnu postavu.<\/p>\n<p style=\"text-align: start;\">Pozit\u00edvny vplyv na tieto \u0161trukt\u00fary sa ocen\u00ed <strong>osoby s probl\u00e9mami s chrbticou, s poruchami dr\u017eania tela, seniori a osoby, ktor\u00e9 sa zotavuj\u00fa po \u00farazoch.<\/strong>\u00a0V\u00fdrazn\u00e9 spa\u013eovanie kal\u00f3ri\u00ed po\u010das <strong>Kink pl\u00e1vanie pom\u00e1ha bojova\u0165 s nadv\u00e1hou<\/strong> alebo rozvoj \u0161t\u00edhlej, atletickej postavy.<\/p>\n<p style=\"text-align: start;\">Tento sp\u00f4sob pl\u00e1vania v\u00e1m okrem zn\u00ed\u017eenia stresu a zlep\u0161enia pohody poskytne \u00fa\u013eavu od sedav\u00e9ho zamestnania, \u010di u\u017e ide o pr\u00e1cu v kancel\u00e1rii, dopravu alebo \u010dast\u00e9 slu\u017eobn\u00e9 cesty.<\/p>\n<p style=\"text-align: start;\">Do tr\u00e9ningov\u00e9ho pl\u00e1nu sa oplat\u00ed zaradi\u0165 aj n\u00e1v\u0161tevu plaveck\u00e9ho baz\u00e9na alebo vonkaj\u0161ieho k\u00fapaliska &#8211; kraul sa d\u00e1 vyu\u017ei\u0165 ako doplnok k cvi\u010deniu alebo ako samostatn\u00e1 tr\u00e9ningov\u00e1 jednotka na kardio cvi\u010denie.<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Kraul umo\u017e\u0148uje r\u00fdchlo a efekt\u00edvne prekona\u0165\u0107 viac metrov vo vode. Pl\u00e1vanie kraulom pom\u00e1ha zmierni\u0165 bolesti chrbta, probl\u00e9my pohybov\u00e9ho apar\u00e1tu a podporuje atletick\u00fa postavu. \u010co by ste mali vedie\u0165 o technike a v\u00fdhod\u00e1ch pl\u00e1vania kraulom? Plaveck\u00fd \u0161t\u00fdl kraul &#8211; z\u00e1kladn\u00e9 inform\u00e1cie o plaveckom \u0161t\u00fdle kraul Kraul je jednou zo z\u00e1kladn\u00fdch plaveck\u00fdch techn\u00edk. P\u00f4vod krabble mo\u017eno vystopova\u0165 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-792","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporty-vodne"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pl\u00e1vanie kraulom od A po Z - komplexn\u00fd sprievodca. Technika, d\u00fdchanie a najv\u00e4\u010d\u0161ie v\u00fdhody pl\u00e1vania kraulom - 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\/plavanie-kraulom-od-a-po-z-komplexny-sprievodca-technika-dychanie-a-najvacsie-vyhody-plavania-kraulom\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pl\u00e1vanie kraulom od A po Z - komplexn\u00fd sprievodca. Technika, d\u00fdchanie a najv\u00e4\u010d\u0161ie v\u00fdhody pl\u00e1vania kraulom - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Kraul umo\u017e\u0148uje r\u00fdchlo a efekt\u00edvne prekona\u0165\u0107 viac metrov vo vode. 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