{"id":813,"date":"2024-04-18T12:13:48","date_gmt":"2024-04-18T12:13:48","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=813"},"modified":"2025-08-08T11:45:42","modified_gmt":"2025-08-08T11:45:42","slug":"valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/","title":{"rendered":"Valcovanie svalov: \u010do to je, ak\u00e9 m\u00e1 \u00fa\u010dinky? Kedy m\u00e1m mas\u00edrova\u0165 svaly a ako dlho? Tipy a vzorov\u00e9 cviky"},"content":{"rendered":"<p><strong>R\u00fdchlej\u0161ia regener\u00e1cia a men\u0161ia boles\u0165 s\u00fa \u00fa\u010dinky valcovania svalov pomocou \u0161peci\u00e1lnych val\u010dekov a lopti\u010diek. Pre\u010do by ste mali svoj tr\u00e9ningov\u00fd pl\u00e1n doplni\u0165 o valcovanie svalov? Kedy pou\u017e\u00edva\u0165 a ako dlho by mala trva\u0165 automas\u00e1\u017e, aby bola \u00fa\u010dinn\u00e1?\u00a0\u00a0<\/strong><\/p>\n<h2>Valcovanie svalov &#8211; \u010do to je a \u010do zah\u0155\u0148a?<\/h2>\n<p style=\"text-align: start;\"><strong>Valcovanie svalov je <\/strong><strong>automas\u00e1\u017e pomocou \u0161peci\u00e1lnych <a href=\"https:\/\/sportano.sk\/prislusenstvo-na-skolenie\/rollery\" target=\"_blank\" rel=\"noopener\">val\u010dekov, val\u010dekov alebo lopti\u010diek<\/a><\/strong> (jednoduch\u00fd alebo dvojit\u00fd &#8211; tzv. duoball), ktor\u00fd sl\u00fa\u017ei na uvo\u013enenie a regener\u00e1ciu svalovo-fasci\u00e1lneho syst\u00e9mu. Pripom\u00edna tlak prstov fyzioterapeuta.<\/p>\n<p style=\"text-align: start;\">Zjednodu\u0161ene povedan\u00e9, \u010das\u0165 tela, ktor\u00e1 je nap\u00e4t\u00e1, sp\u00f4sobuje boles\u0165 a potrebuje mas\u00e1\u017e, pritla\u010d\u00edte k povrchu zariadenia a potom po nej pomaly prech\u00e1dzate zdola nahor alebo zo strany na stranu. <strong>M\u00f4\u017eete valcova\u0165 stehn\u00e1, zadok, holenn\u00e9 svaly, chodidl\u00e1, chrb\u00e1t, krk, ramen\u00e1, predlaktia a ruky.<\/strong><\/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\/U0TDX7uRgmIqQ3WXAguq9M1LjcCATkOlhbbi3_x4cSjR6oTRonapr5_RXX6x2bTBbBw3JFwtG5ihNoI5qNUXj2MSH_7ZoMa1zRLakrs-rkiNBTRUP-0qKhv0boy9BopC6RQX3FNe-0MLUw193VD-ID14OTEyDgiZ-16wv0T.tmp_.png\" alt=\"\u017dena pou\u017e\u00edva penov\u00fd valec na cvi\u010denie v moderne vybavenej telocvi\u010dni\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Rolovanie vyu\u017e\u00edvaj\u00fa \u0161portovci, fyzioterapeuti, fyzioterapeuti a \u013eudia, ktor\u00ed sa venuj\u00fa v\u0161etk\u00fdm druhom fyzick\u00fdch aktiv\u00edt na rekrea\u010dnej b\u00e1ze. Met\u00f3da automas\u00e1\u017ee je vhodn\u00e1 aj pre t\u00fdch, ktor\u00ed vykon\u00e1vaj\u00fa \u0165a\u017ek\u00fa fyzick\u00fa pr\u00e1cu, ako aj pre \u013eud\u00ed so sedav\u00fdm sp\u00f4sobom \u017eivota alebo t\u00fdch, ktor\u00ed tr\u00e1via ve\u013ek\u00fa \u010das\u0165 d\u0148a v jednej polohe (napr. seden\u00edm za pracovn\u00fdm stolom alebo za volantom auta).<\/p>\n<p style=\"text-align: start;\">Rozhodnite sa napr\u00edklad, kedy:<\/p>\n<ul>\n<li style=\"text-align: start;\">c\u00edtite sa unaven\u00ed z intenz\u00edvneho tr\u00e9ningu.;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161i\u0165 pohyblivos\u0165 a rozsah pohybu;<\/li>\n<li style=\"text-align: start;\">m\u00e1te obmedzen\u00fa pohyblivos\u0165 z d\u00f4vodu tzv. &#8222;bolestivosti&#8220; (\u010dasto sa vyskytuje po n\u00e1vrate k \u010dinnosti po dlh\u0161ej prest\u00e1vke) alebo sa vraciate po zranen\u00ed;<\/li>\n<li style=\"text-align: start;\">bolesti chrbta a krku sp\u00f4soben\u00e9 dlh\u00fdm pobytom v jednej polohe;<\/li>\n<li style=\"text-align: start;\">trp\u00edte chronick\u00fdm stresom;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161i\u0165 dr\u017eanie tela;<\/li>\n<li style=\"text-align: start;\">chcete zlep\u0161i\u0165 vzh\u013ead svojej pleti;<\/li>\n<li style=\"text-align: start;\">m\u00e1te probl\u00e9my s relax\u00e1ciou a zasp\u00e1van\u00edm.<\/li>\n<\/ul>\n<h2>Ak\u00e9 s\u00fa v\u00fdhody valcovania svalov? \u00da\u010dinky a pr\u00ednosy pre zdravie<\/h2>\n<p style=\"text-align: start;\">Za\u010dnime vysvetlen\u00edm, \u010do je to <strong>fascia. T\u00e1to str\u00e1nka <\/strong><strong>visk\u00f3zna a elastick\u00e1 membr\u00e1na zlo\u017een\u00e1 najm\u00e4 z kolag\u00e9nov\u00fdch a elast\u00ednov\u00fdch vl\u00e1kien.<\/strong> Fasci\u00e1lny syst\u00e9m je s\u00favisl\u00e1 \u0161trukt\u00fara, v ktorej sa okrem in\u00e9ho nach\u00e1dzaj\u00fa nervov\u00e9 zakon\u010denia alebo receptory bolesti. Obklopuje svaly, vn\u00fatorn\u00e9 org\u00e1ny, kosti a nervy. <strong>M\u00e1 stavebn\u00fa a ochrann\u00fa funkciu a je pren\u00e1\u0161a\u010dom sily a nap\u00e4tia medzi svalmi.<\/strong> Podob\u00e1 sa obalu, ktor\u00fd tvaruje telo a d\u00e1va mu spr\u00e1vny tvar. Najjednoduch\u0161ie si ho m\u00f4\u017eete predstavi\u0165, ak ho prirovn\u00e1te k bielej \u0161\u013eache obklopuj\u00facej kuracie prsia. Ke\u010f sa stane nefunk\u010dnou (napr. vznikn\u00fa zrasty a adh\u00e9zie), medzi pr\u00edznaky patria: boles\u0165, obmedzen\u00fd pohyb.<\/p>\n<p style=\"text-align: start;\">Prostredn\u00edctvom valcovania:<\/p>\n<ul>\n<li style=\"text-align: start;\">zni\u017eujete boles\u0165;<\/li>\n<li style=\"text-align: start;\">zbav\u00edte sa nap\u00e4tia;<\/li>\n<li style=\"text-align: start;\">vy\u017eivujete svaly a fascie (zlep\u0161ujete prietok krvi, tak\u017ee tkaniv\u00e1 s\u00fa lep\u0161ie okysli\u010den\u00e9);<\/li>\n<li style=\"text-align: start;\">ur\u00fdchli\u0165 obnovu;<\/li>\n<li style=\"text-align: start;\">zlep\u0161ujete pru\u017enos\u0165 \u0161liach, svalov a chrbtice, a t\u00fdm aj ohybnos\u0165 a rozsah pohybu;<\/li>\n<li style=\"text-align: start;\">obnovi\u0165 a vies\u0165 k rastu svalov;<\/li>\n<li style=\"text-align: start;\">rozbi\u0165 zrasty a lepidl\u00e1 (adh\u00e9zia);<\/li>\n<li style=\"text-align: start;\">pom\u00e1hate odstra\u0148ova\u0165 produkty l\u00e1tkovej v\u00fdmeny, ktor\u00e9 vznikaj\u00fa pri cvi\u010den\u00ed, vr\u00e1tane prebyto\u010dnej vody a lymfy. To sa prejav\u00ed v pevnej\u0161ej poko\u017eke, \u010d\u00edm sa zlep\u0161\u00ed vzh\u013ead poko\u017eky a pom\u00f4\u017ee sa zn\u00ed\u017ei\u0165 v\u00fdskyt celulit\u00eddy;<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017eite riziko zranenia;<\/li>\n<li style=\"text-align: start;\">zni\u017euje DOMS (syndr\u00f3m oneskoren\u00e9ho n\u00e1stupu svalovej bolesti);<\/li>\n<li style=\"text-align: start;\">zlep\u0161i\u0165 n\u00e1ladu a zn\u00ed\u017ei\u0165 stres.<\/li>\n<\/ul>\n<h2>Kedy a ako dlho sa m\u00e1 svalov\u00e9 valcovanie vykon\u00e1va\u0165?<\/h2>\n<p style=\"text-align: start;\">Samomas\u00e1\u017e val\u010dekom alebo lopti\u010dkou m\u00f4\u017eete vykon\u00e1va\u0165 kedyko\u013evek po\u010das d\u0148a. Pod\u013ea potreby valcujte jednu svalov\u00fa partiu, ale <strong>nie dlh\u0161ie ako 2-3 min\u00faty<\/strong>. Vyhnite sa kolenu a oblasti pod n\u00edm, bedrov\u00e9mu k\u013abu, kostiam a oblastiam, kde s\u00fa nervy bl\u00edzko ko\u017ee (aby ste ich nepo\u0161kodili).<\/p>\n<p style=\"text-align: start;\">M\u00e1te pochybnosti o tom, kedy si zacvi\u010di\u0165 &#8211; pred alebo po tr\u00e9ningu? Odpove\u010f znie: v oboch pr\u00edpadoch je vhodn\u00e1 automas\u00e1\u017e.<\/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\/zlKCay4ejostDtEjrKiZa-54d5uv5iLqouQKWnWJR3ddBcrUrF7ZmWXA2U2vq_eSgady1Sr-qLUm2f6e4MEkETf6vZujWzKDlbLxk4PC4go0-cVcxmaH_qx95phdRWgNliDoBfISqGaPqzsfGkBAv8k612z9SJ8w-WNqdQG.tmp_.png\" alt=\"\u017dena cvi\u010d\u00ed s penov\u00fdm valcom na fialovej podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\"><strong>Rolovanie pred tr\u00e9ningom<\/strong> je zahria\u0165 svaly a fascie, pripravi\u0165 telo na n\u00e1mahu a z\u00e1\u0165a\u017e a zv\u00fd\u0161i\u0165 pohyblivos\u0165 a stabilitu. Mala by by\u0165 <strong>vykon\u00e1va sa intenz\u00edvne pre cel\u00fa svalov\u00fa partiu v rozsahu 8-12 opakovan\u00ed.<\/strong>\u00a0V ide\u00e1lnom pr\u00edpade by mala by\u0165 s\u00fa\u010das\u0165ou rozcvi\u010dky, t. j. je vhodn\u00e9 ju doplni\u0165 <strong>dynamick\u00fd stre\u010ding.<\/strong><\/p>\n<p style=\"text-align: start;\"><strong>Rolovanie po tr\u00e9ningu<\/strong> Cie\u013eom je uvo\u013eni\u0165, upokoji\u0165 nervov\u00fd syst\u00e9m, okysli\u010di\u0165 a vy\u017eivi\u0165 tkaniv\u00e1 <strong>sp\u00fa\u0161\u0165acie body<\/strong>, Teda najcitlivej\u0161ie a najbolestivej\u0161ie oblasti. K automas\u00e1\u017ei m\u00f4\u017eete prida\u0165 <strong>statick\u00e9 na\u0165ahovanie<\/strong> (viac inform\u00e1ci\u00ed n\u00e1jdete v \u010dl\u00e1nku o <a 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\/\" target=\"_blank\" rel=\"noopener\">stre\u010ding po tr\u00e9ningu<\/a>.<\/p>\n<p style=\"text-align: start;\"><strong>Valcovanie m\u00f4\u017ee by\u0165 aj samostatnou tr\u00e9ningovou jednotkou<\/strong>, po\u010das ktorej mas\u00edrujete a uvo\u013e\u0148ujete v\u0161etky svalov\u00e9 partie. Tu m\u00f4\u017eete tie\u017e zahrn\u00fa\u0165 prvky <strong>statick\u00e9 na\u0165ahovanie<\/strong>.<\/p>\n<p style=\"text-align: start;\">Ak m\u00e1te ak\u00fatny z\u00e1pal alebo infekciu, hor\u00fa\u010dku, trp\u00edte osteopor\u00f3zou, precitlivenou poko\u017ekou alebo pokro\u010dilou cukrovkou, ned\u00e1vno ste podst\u00fapili chirurgick\u00fd z\u00e1krok a m\u00e1te \u010derstv\u00e9 ko\u017en\u00e9 rezy, neot\u00e1\u010dajte sa. Samomas\u00e1\u017e sa neodpor\u00fa\u010da ani pri zlomenin\u00e1ch, rakovine, aneuryzm\u00e1ch alebo pomlia\u017edenin\u00e1ch.<\/p>\n<h2>Ako spr\u00e1vne vykon\u00e1va\u0165 valcovanie svalov? Pr\u00edklady cvi\u010den\u00ed<\/h2>\n<p style=\"text-align: start;\">Aby malo valcovanie svalov po\u017eadovan\u00fd \u00fa\u010dinok, je vhodn\u00e9 pristupova\u0165 ku ka\u017edej mas\u00edrovanej oblasti individu\u00e1lne.<\/p>\n<h3>Sp\u00e4\u0165 valcovanie<\/h3>\n<p style=\"text-align: start;\"><strong>Na valcovanie chrbta si vyberte m\u00e4kk\u00fd a hladk\u00fd val\u010dek.<\/strong> (vyh\u00fdbajte sa val\u010dekom s hrbol\u010dekmi &#8211; m\u00f4\u017eu podr\u00e1\u017edi\u0165 stavce) alebo <strong>dvojit\u00e1 gu\u013ea<\/strong>.<\/p>\n<p style=\"text-align: start;\">Posa\u010fte sa na tane\u010dn\u00fd parket a polo\u017ete si valec pod chrb\u00e1t v bedrovej \u00farovni. Nohy by mali by\u0165 pokr\u010den\u00e9 v kolen\u00e1ch, zadok zdvihnut\u00fd a dlane polo\u017een\u00e9 na podlahe. Pomaly sa kot\u00fa\u013eajte po valci hore a dole a zo strany na stranu, pri\u010dom pokryjete \u010do najv\u00e4\u010d\u0161iu \u010das\u0165 chrbta.<\/p>\n<p style=\"text-align: start;\"><strong>Na mas\u00e1\u017e spodnej \u010dasti chrbta pou\u017eite duoball<\/strong>. Umiestnite ho na \u00farove\u0148 kr\u00ed\u017eovo-kostn\u00fdch k\u013abov (kde kon\u010d\u00ed spodn\u00e1 bielize\u0148) a pohybujte panvou hore a dole.<\/p>\n<p style=\"text-align: start;\">S cie\u013eom <strong>zn\u00ed\u017eenie nap\u00e4tia v hrudnej oblasti<\/strong>, podlo\u017ete si pod t\u00fato \u010das\u0165 chrbtice dvojit\u00fa loptu, zdvihnite sa na predlaktiach, prekr\u00ed\u017ete ruky na hrudi a zopakujte pohyby hore-dole.<\/p>\n<h3>Valcovanie zadku<\/h3>\n<p style=\"text-align: start;\"><strong>Na mas\u00e1\u017e zadku m\u00f4\u017eete pou\u017ei\u0165 hladk\u00fd alebo \u0161pongiov\u00fd val\u010dek alebo lopti\u010dku <\/strong>(v\u00e1m umo\u017en\u00ed presnej\u0161ie zad\u00e1va\u0165 sp\u00fa\u0161\u0165acie body). Umiestnite valec pod zadok a tla\u010dte nohami spredu dozadu a zo strany na stranu. Pomocou lopti\u010dky udr\u017eujte nohu na strane valcovan\u00e9ho zadku rovn\u00fa a opa\u010dn\u00fa nohu pokr\u010dte a odtl\u00e1\u010dajte \u0148ou.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/qx1uxHFdhC7Xlrkb6y0OKAYtJ6bcLybdgGDimhkjbYZPgsqkoeL4Dc0XG5Gfe_M7ModC2X_wEo4qNgE2YphBshlN5vK_BQPwRyY8EVqYQpKlZ_yn75OpGn6Uzu1D73U1i4YaSFx-Hl1lnVzTmbp1vNq0M9NvNr8-tVEF3h.tmp_.png\" alt=\"Osoba vyu\u017e\u00edva penov\u00fd valec na relax\u00e1ciu svalov po tr\u00e9ningu\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Valcovanie stehenn\u00fdch svalov<\/h3>\n<p style=\"text-align: start;\"><strong>Uvo\u013enite stehenn\u00e9 svaly pomocou hladk\u00e9ho valca alebo valca s hrotmi<\/strong>. Mas\u00e1\u017e tejto svalovej skupiny sa del\u00ed na tri \u010dasti:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>valcovanie bicepsov\u00e9ho svalu<\/strong> <strong>stehn\u00e1<\/strong> &#8211; Sadnite si na tane\u010dn\u00fa podlo\u017eku a valec si polo\u017ete pod zadn\u00fa \u010das\u0165 stehna, opa\u010dn\u00fa nohu nechajte pokr\u010den\u00fa. Zdvihnite sa na ruk\u00e1ch a vykon\u00e1vajte pomal\u00e9 pohyby tam a sp\u00e4\u0165, pri\u010dom sa na chv\u00ed\u013eu zastavte na najbolestivej\u0161\u00edch miestach a jemne ich pritla\u010dte o povrch zariadenia.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>valcovanie \u0161tvorhlav\u00e9ho svalu<\/strong> &#8211; \u013dahnite si na brucho, opa\u010dn\u00fa nohu pokr\u010dte v kolene na valec a prilo\u017ete ju k boku. Valec polo\u017ete 2-3 cm nad koleno, oprite sa o predlaktia (90-stup\u0148ov\u00fd uhol v lakti) a uvo\u013enen\u00fdm pohybom sa pohybujte smerom nahor, k\u00fdm sa nedostanete pod hrot bedrov\u00e9ho k\u013abu (nejazdite po kostiach) a za\u010dnite sa vraca\u0165. Ke\u010f poc\u00edtite boles\u0165, zastavte sa a jemne pritla\u010dte hrot o val\u010dek. Miesto m\u00f4\u017eete tie\u017e ve\u013emi pomaly trie\u0165.<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\"><strong>valcovanie bedrov\u00e9ho p\u00e1su<\/strong> &#8211; \u013dahnite si na bok a oprite sa o predlaktie. Opa\u010dn\u00fa nohu oprite o zem alebo ju nechajte rovn\u00fa a opret\u00fa o rotuj\u00facu nohu. Hladk\u00fd valec si polo\u017ete na bok a za\u010dnite n\u00edm jemne pohybova\u0165 nadol a nahor a do str\u00e1n.<\/p>\n<\/li>\n<\/ul>\n<h3>Valcovanie l\u00fdtok<\/h3>\n<p style=\"text-align: start;\"><strong>Mas\u00e1\u017e l\u00fdtok m\u00f4\u017eete vykon\u00e1va\u0165 pomocou val\u010deka a lopti\u010dky<\/strong>. Posa\u010fte sa na tane\u010dn\u00fa podlo\u017eku, vyto\u010dte nohu rovno a pokr\u010dte opa\u010dn\u00fa nohu v kolene, ruky \u010do najbli\u017e\u0161ie k zadku. Umiestnite zariadenie do stredu l\u00fdtka &#8211; pod sval gastrocnemius, nadvihnite telo a za\u010dnite pomaly pohybova\u0165 hore a dole a do str\u00e1n, od \u010dlenka ku kolenu (nevr\u00e1\u017eajte valec do oblasti kolena).<\/p>\n<h3>Valcovanie n\u00f4h<\/h3>\n<p style=\"text-align: start;\"><strong>Pri valcovan\u00ed chodidla sa zaober\u00e1me na\u0165ahovan\u00edm svalu podo\u0161vy pomocou val\u010deka alebo mas\u00e1\u017enej lopti\u010dky.<\/strong> Umiestnite zariadenie pod chodidlo a jemne na\u0148 preneste v\u00e1hu svojho tela. Pomal\u00fdmi pohybmi dopredu a dozadu prejdite od prstov na noh\u00e1ch k p\u00e4te (vyhnite sa zat\u00ednaniu prstov na noh\u00e1ch smerom nahor a nap\u00ednaniu svalov).<\/p>\n<h2>Zariadenia a pr\u00edslu\u0161enstvo na valcovanie svalov: \u010do si vybra\u0165?<\/h2>\n<p style=\"text-align: start;\"><strong>Rozli\u0161ujeme hladk\u00e9 val\u010deky, dlh\u00e9 val\u010deky, kr\u00e1tke val\u010deky s hrbol\u010dekmi, ty\u010de a val\u010deky v tvare gule &#8211; jednoduch\u00e9 alebo dvojit\u00e9.<\/strong> V\u00fdber mas\u00e1\u017eneho val\u010deka z\u00e1vis\u00ed od svalovej partie, ktor\u00fa chcete uvo\u013eni\u0165, a od \u00farovne v\u00e1\u0161ho tr\u00e9ningu v oblasti automas\u00e1\u017ee. \u00dalohu m\u00f4\u017ee zohr\u00e1va\u0165 aj va\u0161a telesn\u00e1 stavba. Vyberajte si kvalitn\u00e9 mas\u00e1\u017ene pom\u00f4cky od renomovan\u00fdch v\u00fdrobcov, ako napr. <strong>Blackroll, Body Sculpture, Bushido, Ecowellness, SKZL, Sveltus, Thorn Fit alebo TriggerPoint<\/strong>.<\/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\/0-3NlBSBfWxPRCEiP2U3NoQrwlKAQUquLuuLyypcIRQOzBjyH1w7jhrOsRmvCjrk69hAgy3Zqf_kDQEZPcgQpfHJhqtjlp48-k_FCllk4luKS4z2wEIbV1gMfGGwieKqQKITs2Qc-HfqNQWPBCuGTvY_BfPX8cf2-seKuqb.tmp_.png\" alt=\"Osoba dr\u017e\u00ed r\u00f4zne fitness pom\u00f4cky vr\u00e1tane penov\u00e9ho valca a mas\u00e1\u017enych lopti\u010diek\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Mas\u00e1\u017ene valce a val\u010deky<\/h3>\n<p style=\"text-align: start;\">Na trhu je k dispoz\u00edcii nieko\u013eko typov valcov (pripom\u00ednaj\u00fa valec), na ktor\u00fdch v\u00fdrobu sa pou\u017e\u00edva najm\u00e4 pena EPP. Valce sa delia na:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>hladk\u00fd<\/strong> s r\u00f4znym stup\u0148om tuhosti: m\u00e4kk\u00e1 je ur\u010den\u00e1 pre za\u010diato\u010dn\u00edkov a osoby so \u0161t\u00edhlou postavou, stredne tuh\u00e1 je ur\u010den\u00e1 pre t\u00fdch, ktor\u00ed u\u017e maj\u00fa sk\u00fasenosti s automas\u00e1\u017eou alebo maj\u00fa stredn\u00fa postavu, a tvrd\u00e1 je ur\u010den\u00e1 pre \u0161portovcov, pokro\u010dil\u00fdch pou\u017e\u00edvate\u013eov valcovania a osoby so silnou postavou. Hladk\u00fd valec sa pou\u017e\u00edva predov\u0161etk\u00fdm na mas\u00e1\u017e chrbta;<\/li>\n<li style=\"text-align: start;\"><strong>so z\u00e1lo\u017ekami<\/strong> &#8211; Na svojom povrchu maj\u00fa \u0161peci\u00e1lne v\u00fdstupky, ktor\u00e9 lep\u0161ie mas\u00edruj\u00fa svalov\u00fa oblas\u0165. S\u00fa vhodn\u00e9 pri vysokom svalovom nap\u00e4t\u00ed a silnej bolesti n\u00f4h pre pokro\u010dil\u00fdch a v\u00fdkonn\u00fdch \u0161portovcov.;<\/li>\n<li style=\"text-align: start;\"><strong>dlh\u00fd <\/strong>&#8211; \u0161pecializovan\u00e9 val\u010deky na cel\u00e9 telo;<\/li>\n<li style=\"text-align: start;\"><strong>kr\u00e1tke<\/strong> &#8211; vhodn\u00e9 na mas\u00e1\u017e men\u0161\u00edch svalov\u00fdch parti\u00ed, ako s\u00fa stehn\u00e1, l\u00fdtka a ramen\u00e1.<\/li>\n<\/ul>\n<h3>Mas\u00e1\u017ena ty\u010d<\/h3>\n<p style=\"text-align: start;\">Je to zariadenie vybaven\u00e9 dvoma rukov\u00e4\u0165ami a val\u010dekom s v\u00fdstupkami, ktor\u00e9 umo\u017e\u0148uje prenikn\u00fa\u0165 hlb\u0161ie do \u0161trukt\u00fary svalov a fasci\u00ed a vykon\u00e1va\u0165 tak automas\u00e1\u017e \u00fa\u010dinnej\u0161ie ako val\u010dek. \u010casto je vybaven\u00fd mo\u017enos\u0165ou \u013eubovo\u013enej konfigur\u00e1cie val\u010deka, tak\u017ee je mo\u017en\u00e9 nastavi\u0165 jeho d\u013a\u017eku tak, aby vyhovoval konkr\u00e9tnej \u010dasti 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\/RbrdkygfquRZerWXXCqKIHpqiHtVE1NV2V8WzHsxsKnJ3E7WjBOWuKEeY4QYKEUSYwzBbfgJIrwwtKhajeR7VhsGRfOisPidOrPYMyd9JskZlnLxdEu-heWkPpgd-WYHHVYOnwLW_IrkU_x9fDuDSDX7DcqY5lG2-Nqdo5I.tmp_.png\" alt=\"Ruka opiera loptu z korkov\u00e9ho materi\u00e1lu na jogov\u00fd blok\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Mas\u00e1\u017ena lopta<\/h3>\n<p style=\"text-align: start;\">M\u00f4\u017ee ma\u0165 <strong>tvar jednej gule alebo tzv. duoball<\/strong>, \u010do je kombin\u00e1cia dvoch lopti\u010diek. Dod\u00e1va sa v r\u00f4znych ve\u013ekostiach a umo\u017e\u0148uje lep\u0161ie dosiahnu\u0165 \u0165a\u017eko dostupn\u00e9 sp\u00fa\u0161\u0165acie body (napr. oblas\u0165 ramien, hrudn\u00edka, ako aj chodidiel a r\u00fak). <strong>Dvojit\u00e1 lopti\u010dka sa pou\u017e\u00edva predov\u0161etk\u00fdm na mas\u00e1\u017e extenzorov chrbta a dolnej \u010dasti krku.<\/strong><\/p>\n<p style=\"text-align: start;\">Valcovanie svalov m\u00f4\u017ee \u013eahko a r\u00fdchlo zlep\u0161i\u0165 kvalitu v\u00e1\u0161ho cvi\u010denia, ako aj va\u0161ich ka\u017edodenn\u00fdch aktiv\u00edt. Systematick\u00e1 automas\u00e1\u017e pozit\u00edvne ovplyvn\u00ed va\u0161u kond\u00edciu a pohodu t\u00fdm, \u017ee zmierni nepr\u00edjemn\u00e9 pocity spojen\u00e9 s intenz\u00edvnym cvi\u010den\u00edm, n\u00e1vratom do formy po dlh\u0161ej prest\u00e1vke alebo prechodom zo sedav\u00e9ho na akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl (napr. pom\u00e1ha bojova\u0165 proti kontrakt\u00faram, stuhnutosti, bolesti chrbta at\u010f.).<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>R\u00fdchlej\u0161ia regener\u00e1cia a men\u0161ia boles\u0165 s\u00fa \u00fa\u010dinky valcovania svalov pomocou \u0161peci\u00e1lnych val\u010dekov a lopti\u010diek. Pre\u010do by ste mali svoj tr\u00e9ningov\u00fd pl\u00e1n doplni\u0165 o valcovanie svalov? Kedy pou\u017e\u00edva\u0165 a ako dlho by mala trva\u0165 automas\u00e1\u017e, aby bola \u00fa\u010dinn\u00e1?\u00a0\u00a0 Valcovanie svalov &#8211; \u010do to je a \u010do zah\u0155\u0148a? Valcovanie svalov je automas\u00e1\u017e pomocou \u0161peci\u00e1lnych val\u010dekov, val\u010dekov alebo [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":824,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-813","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>Valcovanie svalov: \u010do to je, ak\u00e9 m\u00e1 \u00fa\u010dinky? Kedy m\u00e1m mas\u00edrova\u0165 svaly a ako dlho? Tipy a vzorov\u00e9 cviky - 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\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Valcovanie svalov: \u010do to je, ak\u00e9 m\u00e1 \u00fa\u010dinky? Kedy m\u00e1m mas\u00edrova\u0165 svaly a ako dlho? Tipy a vzorov\u00e9 cviky - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"R\u00fdchlej\u0161ia regener\u00e1cia a men\u0161ia boles\u0165 s\u00fa \u00fa\u010dinky valcovania svalov pomocou \u0161peci\u00e1lnych val\u010dekov a lopti\u010diek. Pre\u010do by ste mali svoj tr\u00e9ningov\u00fd pl\u00e1n doplni\u0165 o valcovanie svalov? Kedy pou\u017e\u00edva\u0165 a ako dlho by mala trva\u0165 automas\u00e1\u017e, aby bola \u00fa\u010dinn\u00e1?\u00a0\u00a0 Valcovanie svalov &#8211; \u010do to je a \u010do zah\u0155\u0148a? 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Kedy m\u00e1m mas\u00edrova\u0165 svaly a ako dlho? Tipy a vzorov\u00e9 cviky - 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\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/","og_locale":"sk_SK","og_type":"article","og_title":"Valcovanie svalov: \u010do to je, ak\u00e9 m\u00e1 \u00fa\u010dinky? Kedy m\u00e1m mas\u00edrova\u0165 svaly a ako dlho? Tipy a vzorov\u00e9 cviky - sportano.sk","og_description":"R\u00fdchlej\u0161ia regener\u00e1cia a men\u0161ia boles\u0165 s\u00fa \u00fa\u010dinky valcovania svalov pomocou \u0161peci\u00e1lnych val\u010dekov a lopti\u010diek. Pre\u010do by ste mali svoj tr\u00e9ningov\u00fd pl\u00e1n doplni\u0165 o valcovanie svalov? Kedy pou\u017e\u00edva\u0165 a ako dlho by mala trva\u0165 automas\u00e1\u017e, aby bola \u00fa\u010dinn\u00e1?\u00a0\u00a0 Valcovanie svalov &#8211; \u010do to je a \u010do zah\u0155\u0148a? Valcovanie svalov je automas\u00e1\u017e pomocou \u0161peci\u00e1lnych val\u010dekov, val\u010dekov alebo [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T12:13:48+00:00","article_modified_time":"2025-08-08T11:45:42+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/1QNeoLJInOht9LeEp9C7VZ2qGAHVPTvPVbH9PJlqIsYdP2LiDpdB6K0hoWUB8uKTSYikGNX4XTNvcvJzWJ4y-FMcyHq.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\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/valcovanie-svalov-co-to-je-ake-ma-ucinky-kedy-mam-masirovat-svaly-a-ako-dlho-tipy-a-vzorove-cviky\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Valcovanie svalov: \u010do to je, ak\u00e9 m\u00e1 \u00fa\u010dinky? 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