{"id":839,"date":"2024-04-18T11:51:05","date_gmt":"2024-04-18T11:51:05","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=839"},"modified":"2025-08-08T12:04:16","modified_gmt":"2025-08-08T12:04:16","slug":"ako-spravne-chodit-s-palickami-na-nordic-walking-technika-a-najdolezitejsie-pravidla-pre-zaciatocnikov","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ako-spravne-chodit-s-palickami-na-nordic-walking-technika-a-najdolezitejsie-pravidla-pre-zaciatocnikov\/","title":{"rendered":"Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking? Technika a najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre za\u010diato\u010dn\u00edkov"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Systematick\u00e1 ch\u00f4dza s palicami v\u00e1m umo\u017en\u00ed schudn\u00fa\u0165, z\u00edska\u0165 kond\u00edciu a zv\u00fd\u0161i\u0165 svalov\u00fa silu. Aby sa tak v\u0161ak stalo, je potrebn\u00e1 spr\u00e1vna technika ch\u00f4dze. Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking, aby ste \u00fa\u010dinky zaznamenali u\u017e po nieko\u013ek\u00fdch prech\u00e1dzkach a nezranili sa?<\/strong><\/p>\n<h2>Nordic walking: aktivita pre ka\u017ed\u00e9ho<\/h2>\n<p><strong>Seversk\u00e1 ch\u00f4dza<\/strong>, alebo pochodovanie s vyhraden\u00fdmi palicami, poch\u00e1dza z F\u00ednska a p\u00f4vodne sa pou\u017e\u00edval okrem in\u00e9ho ako doplnok tr\u00e9ningu be\u017ecov na ly\u017eiach: mimo zimnej sez\u00f3ny. V s\u00fa\u010dasnosti je to jedna z najob\u013e\u00fabenej\u0161\u00edch foriem rekre\u00e1cie, ktorej blahodarn\u00e9 vlastnosti vyu\u017e\u00edva mnoho \u013eud\u00ed bez oh\u013eadu na ich vek, kond\u00edciu alebo formu fyzickej n\u00e1mahy, ktor\u00fa denne podstupuj\u00fa. Nordic walking sa vo ve\u013ekej miere vyu\u017e\u00edva pri rehabilit\u00e1cii. Nech\u00fdbaj\u00fa ani \u013eudia, ktor\u00ed ju praktizuj\u00fa s\u00fa\u0165a\u017en\u00fdm sp\u00f4sobom. Ve\u013ekou v\u00fdhodou tohto druhu fyzickej aktivity je skuto\u010dnos\u0165, \u017ee si nevy\u017eaduje \u017eiadne zlo\u017eit\u00e9 vybavenie (posta\u010dia vhodne zvolen\u00e9 palice na nordic walking), kond\u00edciu a m\u00f4\u017ee sa vykon\u00e1va\u0165 celoro\u010dne a v r\u00f4znych ter\u00e9noch.<\/p>\n<p>Ak\u00e9 s\u00fa najd\u00f4le\u017eitej\u0161ie v\u00fdhody nordic walkingu?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posil\u0148uje svaly n\u00f4h, brucha, chrbta, r\u00fak a ramien;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zni\u017euje boles\u0165 chrbtice a pom\u00e1ha uvo\u013e\u0148ova\u0165 svalov\u00e9 nap\u00e4tie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pom\u00e1ha napravi\u0165 dr\u017eanie tela a odstr\u00e1ni\u0165 chyby dr\u017eania tela, ako je skoli\u00f3za.;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zvy\u0161uje d\u00fdchaciu kapacitu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posil\u0148uje kardiovaskul\u00e1rny a imunitn\u00fd syst\u00e9m;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zni\u017euje hladinu zl\u00e9ho cholesterolu v krvi (LDL);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zni\u017euje za\u0165a\u017eenie chrbtice a \u010dlenkov\u00fdch, kolenn\u00fdch a bedrov\u00fdch k\u013abov a\u017e o 30 %;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posil\u0148uje k\u013abov\u00fd a kostn\u00fd syst\u00e9m;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje motorick\u00e9 zru\u010dnosti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u00f4sob\u00ed proti starnutiu a osteopor\u00f3ze;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje funkciu mozgu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje koncentr\u00e1ciu a pam\u00e4\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161uje n\u00e1ladu a zni\u017euje hladinu stresu.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-855 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/nordic-walking-da-kazdego.png\" alt=\"Star\u0161\u00ed p\u00e1r sa venuje nordic walkingu v parku\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Pre koho bude ch\u00f4dza s pali\u010dkami nordic walking prospe\u0161n\u00e1?<\/h2>\n<p style=\"text-align: start;\">Z priazniv\u00fdch \u00fa\u010dinkov <strong>Seversk\u00e1 ch\u00f4dza s palicami<\/strong> si m\u00f4\u017eu u\u017e\u00edva\u0165 prakticky v\u0161etci &#8211; deti, dospievaj\u00faci, dospel\u00ed aj seniori, u\u017e len kv\u00f4li n\u00edzkemu riziku zranenia pri zachovan\u00ed <strong>spr\u00e1vna technika ch\u00f4dze<\/strong>. Pou\u017e\u00edvanie pal\u00edc pom\u00e1ha od\u013eah\u010di\u0165 doln\u00e9 kon\u010datiny a chrbticu a udr\u017eiava\u0165 rovnov\u00e1hu (dodato\u010dn\u00e1 opora zni\u017euje riziko zakopnutia, p\u00e1du at\u010f.), \u010di u\u017e je to vynikaj\u00faci sp\u00f4sob, ako <strong>fyzick\u00e1 aktivita pre star\u0161\u00edch \u013eud\u00ed alebo \u013eud\u00ed s nadv\u00e1hou alebo obezitou.<\/strong>. Je to bezpe\u010dn\u00e1 forma cvi\u010denia pre <strong>tehotn\u00e9 \u017eeny a \u017eeny po p\u00f4rode<\/strong>, ktor\u00ed si chc\u00fa udr\u017ea\u0165 telo v dobrej kond\u00edcii., <strong>\u013eudia, ktor\u00ed sa vracaj\u00fa k \u0161portu po zranen\u00ed<\/strong> alebo b\u00fdval\u00fd <strong>vysoko v\u00fdkonn\u00ed \u0161portovci<\/strong>, ktor\u00ed kv\u00f4li zraneniam nem\u00f4\u017eu pokra\u010dova\u0165 v profesion\u00e1lnej kari\u00e9re, ale chc\u00fa ma\u0165 fit telo. Je to dobr\u00fd sp\u00f4sob stimul\u00e1cie krvn\u00e9ho a lymfatick\u00e9ho obehu, a preto je vhodnou fyzickou aktivitou pre osoby so sklonom k opuchom horn\u00fdch a doln\u00fdch kon\u010dat\u00edn a probl\u00e9mom s krvn\u00fdm obehom. Nordic Walking m\u00f4\u017eu vyu\u017e\u00edva\u0165 diabetici, hypertonici a \u013eudia trpiaci Parkinsonovou chorobou.<\/p>\n<p style=\"text-align: start;\">M\u00e1te sedav\u00e9 zamestnanie, chod\u00edte vystresovan\u00ed a nap\u00e4t\u00ed alebo si chcete tr\u00e9ningy spestri\u0165? Za\u010dnite systematicky chodi\u0165 s palicami, aby ste zn\u00ed\u017eili bolesti chrbta, relaxovali alebo robili v\u0161eobecn\u00e9 rozvojov\u00e9 cvi\u010denia.<\/p>\n<p style=\"text-align: start;\">Nordic Walking sa d\u00e1 vykon\u00e1va\u0165 v skupin\u00e1ch, \u010do je skvel\u00fd sp\u00f4sob, ako si n\u00e1js\u0165 spolo\u010dnos\u0165, spozna\u0165 \u013eud\u00ed s podobn\u00fdmi z\u00e1ujmami alebo sa motivova\u0165 k systematickej aktivite a zmene n\u00e1vykov.<\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h2>Ako spr\u00e1vne chodi\u0165 s palicami? Technika, oble\u010denie a vybavenie<\/h2>\n<p>Po\u010das <strong>Seversk\u00e1 ch\u00f4dza s palicami<\/strong> mal by sa zachova\u0165 prirodzen\u00fd pohyb &#8211; toto\u017en\u00fd s dynamickou ch\u00f4dzou&#8230;. Va\u0161e dr\u017eanie tela by malo by\u0165 vzpriamen\u00e9 (pupok smeruje k chrbtici), mierne naklonen\u00e9 dopredu (nehrbte sa), ramen\u00e1 uvo\u013enen\u00e9 a poh\u013ead upriamen\u00fd pred seba. Ni\u017e\u0161ie n\u00e1jdete najd\u00f4le\u017eitej\u0161ie body t\u00fdkaj\u00face sa spr\u00e1vnej ch\u00f4dze s palicami.<\/p>\n<h3>Vhodn\u00e9 ty\u010de<\/h3>\n<p>Potrebujete palice, ktor\u00e9 zodpovedaj\u00fa va\u0161ej v\u00fd\u0161ke &#8211; mali by sa dot\u00fdka\u0165 zeme, ke\u010f je v\u00e1\u0161 lake\u0165 ohnut\u00fd pod uhlom 90 stup\u0148ov (pre t\u00fdch, ktor\u00ed poznaj\u00fa techniku ch\u00f4dze) alebo 100 stup\u0148ov (ak ide o va\u0161e prv\u00e9 cvi\u010denie s palicami). D\u013a\u017eku pal\u00edc si m\u00f4\u017eete vypo\u010d\u00edta\u0165 pod\u013ea vzorca: <strong>v\u00fd\u0161ka (cm) x 0,68<\/strong> &#8211; ak ste za\u010diato\u010dn\u00edk alebo <strong>zv\u00fd\u0161enie x 0,72<\/strong> &#8211; pre pokro\u010dil\u00fdch \u0161tudentov.<\/p>\n<p>M\u00f4\u017eete si vybra\u0165 nastavite\u013en\u00fd alebo pevn\u00fd model &#8211; ten prv\u00fd v\u00e1m poskytuje v\u00e4\u010d\u0161\u00ed man\u00e9vrovac\u00ed priestor a umo\u017e\u0148uje meni\u0165 d\u013a\u017eku v\u00fdstupu na \u010fal\u0161iu \u00farove\u0148. Viac inform\u00e1ci\u00ed n\u00e1jdete v na\u0161om \u010dl\u00e1nku o tom, ako si spr\u00e1vne vybra\u0165 <a href=\"https:\/\/sportano.sk\/blog\/ako-si-spravne-vybrat-palice-na-nordic-walking-najdolezitejsie-pravidla\/\" target=\"_blank\" rel=\"noopener\"><u>palice na nordic walking<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-857 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/chodzenie-z-kijkami-rozgrzewka.png\" alt=\"Skupina \u013eud\u00ed sa pripravuje na ch\u00f4dzu s palicami na \u010derstvom vzduchu\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Rozcvi\u010dka<\/h3>\n<p>Je to nevyhnutn\u00e1 s\u00fa\u010das\u0165 ka\u017ed\u00e9ho cvi\u010denia s pali\u010dkami na nordic walking, aby boli va\u0161e svaly, k\u013aby a \u0161\u013eachy pripraven\u00e9 na n\u00e1mahu. Mala by trva\u0165 <strong>pribli\u017ene 10-15 min\u00fat<\/strong>. Mo\u017eno vykon\u00e1va\u0165 tieto cviky: pred\u013a\u017eenie a rot\u00e1cie pa\u017e\u00ed dopredu a dozadu, kr\u00fatenie trupom, rot\u00e1cie v bedr\u00e1ch, pren\u00e1\u0161anie pal\u00edc z ruky do ruky nad hlavou, pokr\u010denie kolien, pred\u013a\u017eenie n\u00f4h dopredu, dozadu a do str\u00e1n, v\u00fdpady s palicami dopredu a do str\u00e1n, p\u00e1dlovanie s palicami dozadu a do str\u00e1n, striedav\u00e9 v\u00fdpady a drepy, drepy\/polodrepy so \u0161pi\u010dkami a tzv. tich\u00e9 poskoky. Tich\u00e9 podrepy (namiesto v\u00fdskoku sa dynamicky vykro\u010d\u00ed nohou do strany a ruky id\u00fa z\u00e1rove\u0148 nad hlavu).<\/p>\n<h3>Pohyby r\u00fak a dr\u017eanie pal\u00edc<\/h3>\n<p>Pin <a href=\"https:\/\/sportano.sk\/nordic-walking-hole\" target=\"_blank\" rel=\"noopener\">palice na nordic walking<\/a> do ruky, uchopte rukov\u00e4\u0165 a nasmerujte ju k sebe. Pohyb ruky smerom dopredu za\u010d\u00edna od ramena a mal by pokra\u010dova\u0165, k\u00fdm ruka nie je na \u00farovni pupku. Ruka by mala by\u0165 rovn\u00e1 a pevne dr\u017ea\u0165 n\u00e1sadu palice. Zadn\u00e1 ruka z\u00e1rove\u0148 uvo\u013en\u00ed \u00fachop, ke\u010f je za l\u00edniou bokov. Ty\u010d by mala prenikn\u00fa\u0165 do dla\u017eby pod 45-stup\u0148ov\u00fdm uhlom v strede medzi chodidlami alebo v bl\u00edzkosti prstov zadnej (rohovej) nohy. Ruky s ty\u010dou dr\u017ete bl\u00edzko trupu. Vlastn\u00e1 pr\u00e1ca r\u00fak a n\u00f4h pri nordic walkingu je striedav\u00e1, t. j. ke\u010f je \u013eav\u00e1 ruka vpredu, sprev\u00e1dza ju prav\u00e1 noha a naopak.<\/p>\n<h3>Usporiadanie n\u00f4h<\/h3>\n<p>Chodidl\u00e1 dajte rovnobe\u017ene na \u0161\u00edrku bokov. Pri ch\u00f4dzi s pali\u010dkami na nordic walking umiestnite chodidlo od p\u00e4ty (prsty smeruj\u00fa nahor). V\u00e1ha sa potom prenesie na stredn\u00fa \u010das\u0165 chodidla a cez n\u00e1rt pohyb smeruje k prstom, po ktorom nasleduje odraz od palca. Robte o nie\u010do dlh\u0161ie kroky v porovnan\u00ed s t\u00fdmi, ktor\u00e9 rob\u00edte pri be\u017enej ch\u00f4dzi.<\/p>\n<h3>Primeran\u00e1 vzdialenos\u0165 a intenzita<\/h3>\n<p>Vzh\u013eadom na vysok\u00fd energetick\u00fd v\u00fddaj za\u010dnite na za\u010diatku svojho dobrodru\u017estva s nordic walking ch\u00f4dzou na kr\u00e1tke vzdialenosti. Sta\u010d\u00ed, ak budete 30 min\u00fat pochodova\u0165 po svojom okol\u00ed miernym tempom (bez toho, aby ste sa zad\u00fdchali). \u00daseky ch\u00f4dze s palicami m\u00f4\u017eete strieda\u0165 s momentmi dynamickej ch\u00f4dze bez ich pou\u017eitia. Vyberte si rovn\u00fd, nen\u00e1ro\u010dn\u00fd ter\u00e9n. Ke\u010f sa va\u0161a technika zlep\u0161\u00ed a va\u0161a kond\u00edcia sa zv\u00fd\u0161i, predl\u017eujte trasu a jej n\u00e1ro\u010dnos\u0165, \u010das a intenzitu ch\u00f4dze..<\/p>\n<h3>\u0160portov\u00e9 oble\u010denie a obuv<\/h3>\n<p style=\"text-align: start;\">Z\u00e1kladom efekt\u00edvnej ch\u00f4dze s palicami je pohodln\u00e1 obuv s pevnou, ale pru\u017enou podr\u00e1\u017ekou, beh\u00fa\u0148om prisp\u00f4soben\u00fdm ter\u00e9nu a primeran\u00fdm odpru\u017een\u00edm (\u0161peci\u00e1lna pena na p\u00e4te). U\u017eito\u010dn\u00e9 je termopr\u00e1dlo s pru\u017en\u00fdm, neobmedzuj\u00facim strihom, ktor\u00e9 \u00fa\u010dinne odv\u00e1dza vlhkos\u0165. Ak sa chyst\u00e1te na dlh\u0161iu prech\u00e1dzku, vezmite si mal\u00fd <a href=\"https:\/\/sportano.sk\/turisticke-batohy-a-tasky\" target=\"_blank\" rel=\"noopener\">turistick\u00fd batoh<\/a> s balen\u00fdmi <a href=\"https:\/\/sportano.sk\/turisticke-a-trekingove-oblecenie\/turisticke-a-horolezecke-bundy\/nepremokave-bundy\" target=\"_blank\" rel=\"noopener\">bunda do da\u017e\u010fa<\/a>, tr\u00e9ningov\u00e9 rukavice, klob\u00fak alebo multifunk\u010dn\u00fd \u0161\u00e1l, f\u013ea\u0161u na vodu a ob\u010derstvenie. V zime sa oble\u010dte do tzv. cibule, t. j. oble\u010dte si 3 vrstvy za\u010d\u00ednaj\u00face termopr\u00e1dlom, potom termotri\u010dko\/pol\u00e1rnu ko\u0161e\u013eu a nakoniec funk\u010dn\u00fa zimn\u00fa bundu.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-858 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/jak-chodzic-z-kijkami-nordic-walking-aby-schudnac.png\" alt=\"Osoba praktizuj\u00faca nordic walking na pr\u00edrodnej ceste\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako chod\u00edte s pali\u010dkami, aby ste schudli?<\/h2>\n<p>Seversk\u00e1 ch\u00f4dza je vynikaj\u00facou formou cvi\u010denia na podporu chudnutia v\u010faka tomu, \u017ee do pohybu zap\u00e1ja 90 % svalov v na\u0161om tele. Navy\u0161e pr\u00e1ca horn\u00fdch a doln\u00fdch svalov prebieha rovnomerne, v\u010faka \u010domu sa <strong>ch\u00f4dza s palicami je o 40 % \u00fa\u010dinnej\u0161ia ako klasick\u00e1 ch\u00f4dza <\/strong>a umo\u017e\u0148uje prekon\u00e1va\u0165 dlh\u0161ie vzdialenosti bez zad\u00fdchania. V\u00fdsledkom je efekt\u00edvnej\u0161ie zni\u017eovanie telesn\u00e9ho tuku a r\u00fdchlej\u0161\u00ed metabolizmus. Okrem toho po\u010das hodinov\u00e9ho sedenia NW m\u00f4\u017eete sp\u00e1li\u0165 cca. <strong>400 kcal<\/strong> (v z\u00e1vislosti od pohlavia, veku, hmotnosti alebo tempa ch\u00f4dze), zatia\u013e \u010do pri jednoduchej ch\u00f4dzi v pokojnom tempe sa sp\u00e1li pribli\u017ene. <strong>200-280 kcal<\/strong>.<\/p>\n<p>Ako teda chod\u00edte s pali\u010dkami, aby ste schudli? V prvom rade je d\u00f4le\u017eit\u00e1 pravidelnos\u0165 a spr\u00e1vna technika ch\u00f4dze. Pod\u013ea Po\u013eskej asoci\u00e1cie nordic walking by ste mali na to, aby ste schudli. <strong>tr\u00e9nujte 1-3-kr\u00e1t t\u00fd\u017edenne 60-90 min\u00fat v miernom tempe<\/strong> (m\u00f4\u017eete vo\u013ene hovori\u0165 a nem\u00e1te pocit, \u017ee v\u00e1m doch\u00e1dza dych). Nezabudnite, \u017ee najlep\u0161ie v\u00fdsledky prin\u00e1\u0161a kombin\u00e1cia pravidelnosti s vyv\u00e1\u017eenou stravou a primeranou regener\u00e1ciou.<\/p>\n<h2>Naj\u010dastej\u0161ie chyby pri ch\u00f4dzi s palicami<\/h2>\n<p>Dbanie na spr\u00e1vnu techniku pri ch\u00f4dzi s palicami je k\u013e\u00fa\u010dov\u00fdm prvkom na dosiahnutie po\u017eadovan\u00fdch v\u00fdsledkov. Ak\u00fdm chyb\u00e1m by ste sa mali pri nordic walkingu vyhn\u00fa\u0165?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nespr\u00e1vne nastaven\u00e1 d\u013a\u017eka ty\u010d\u00ed &#8211; br\u00e1ni spr\u00e1vnemu pohybu pri odtl\u00e1\u010dan\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">jednostrann\u00fd pochod (zn\u00e1my aj ako inching), t. j. s\u00fa\u010dasn\u00e9 postavenie pravej\/\u013eavej nohy a pravej\/\u013eavej ruky dopredu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pr\u00edli\u0161 ve\u013ek\u00e9 posunutie ty\u010d\u00ed dopredu alebo dozadu vzh\u013eadom na rozsah kroku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dr\u017eanie rukov\u00e4t\u00ed pal\u00edc po cel\u00fd \u010das bez ich uvo\u013enenia pri pohybe ruky dozadu s rukou za bokom &#8211; \u0161peci\u00e1lne \u00fachyty v podobe rukavice zabra\u0148uj\u00fa strate palice;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kr\u00fatenie rukou, ke\u010f je za vami;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pr\u00edli\u0161 kr\u00e1tky krok;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">strnul\u00e1 ch\u00f4dza namiesto prirodzen\u00e9ho, energick\u00e9ho pohybu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nedostato\u010dn\u00e1 rozcvi\u010dka, ktor\u00e1 m\u00f4\u017ee prispie\u0165 k zraneniu alebo \u00farazu.<\/p>\n<\/li>\n<\/ul>\n<p>Spr\u00e1vna technika ch\u00f4dze s pali\u010dkami na nordic walking v\u00e1m pom\u00f4\u017ee vyhn\u00fa\u0165 sa bolesti. Ak ste v tomto \u0161porte nov\u00e1\u010dik, absolvujte lekcie s profesion\u00e1lnym in\u0161truktorom, ktor\u00fd skontroluje va\u0161e pohyby a pom\u00f4\u017ee v\u00e1m odstr\u00e1ni\u0165 pr\u00edpadn\u00e9 chyby.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Systematick\u00e1 ch\u00f4dza s palicami v\u00e1m umo\u017en\u00ed schudn\u00fa\u0165, z\u00edska\u0165 kond\u00edciu a zv\u00fd\u0161i\u0165 svalov\u00fa silu. Aby sa tak v\u0161ak stalo, je potrebn\u00e1 spr\u00e1vna technika ch\u00f4dze. Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking, aby ste \u00fa\u010dinky zaznamenali u\u017e po nieko\u013ek\u00fdch prech\u00e1dzkach a nezranili sa? Nordic walking: aktivita pre ka\u017ed\u00e9ho Seversk\u00e1 ch\u00f4dza, alebo pochodovanie s vyhraden\u00fdmi palicami, poch\u00e1dza [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-turistika"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking? Technika a najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre za\u010diato\u010dn\u00edkov - 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\/ako-spravne-chodit-s-palickami-na-nordic-walking-technika-a-najdolezitejsie-pravidla-pre-zaciatocnikov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking? Technika a najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre za\u010diato\u010dn\u00edkov - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Systematick\u00e1 ch\u00f4dza s palicami v\u00e1m umo\u017en\u00ed schudn\u00fa\u0165, z\u00edska\u0165 kond\u00edciu a zv\u00fd\u0161i\u0165 svalov\u00fa silu. Aby sa tak v\u0161ak stalo, je potrebn\u00e1 spr\u00e1vna technika ch\u00f4dze. Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking, aby ste \u00fa\u010dinky zaznamenali u\u017e po nieko\u013ek\u00fdch prech\u00e1dzkach a nezranili sa? Nordic walking: aktivita pre ka\u017ed\u00e9ho Seversk\u00e1 ch\u00f4dza, alebo pochodovanie s vyhraden\u00fdmi palicami, poch\u00e1dza [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/ako-spravne-chodit-s-palickami-na-nordic-walking-technika-a-najdolezitejsie-pravidla-pre-zaciatocnikov\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T11:51:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T12:04:16+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/jak-chodzic-z-kijkami.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"980\" \/>\n\t<meta property=\"og:image:height\" content=\"491\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"9 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking? Technika a najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre za\u010diato\u010dn\u00edkov - 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\/ako-spravne-chodit-s-palickami-na-nordic-walking-technika-a-najdolezitejsie-pravidla-pre-zaciatocnikov\/","og_locale":"sk_SK","og_type":"article","og_title":"Ako spr\u00e1vne chodi\u0165 s pali\u010dkami na nordic walking? Technika a najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre za\u010diato\u010dn\u00edkov - sportano.sk","og_description":"Systematick\u00e1 ch\u00f4dza s palicami v\u00e1m umo\u017en\u00ed schudn\u00fa\u0165, z\u00edska\u0165 kond\u00edciu a zv\u00fd\u0161i\u0165 svalov\u00fa silu. Aby sa tak v\u0161ak stalo, je potrebn\u00e1 spr\u00e1vna technika ch\u00f4dze. 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