{"id":888,"date":"2024-04-23T09:35:03","date_gmt":"2024-04-23T09:35:03","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=888"},"modified":"2025-08-08T12:48:49","modified_gmt":"2025-08-08T12:48:49","slug":"beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/","title":{"rendered":"Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. Ako za\u010da\u0165 a ak\u00e9 vybavenie si vybra\u0165 na be\u017eeck\u00e9 ly\u017eovanie?"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Beh na ly\u017eiach je skvelou alternat\u00edvou zjazdov\u00e9ho ly\u017eovania, ako aj be\u017eeck\u00e9ho tr\u00e9ningu v zime. \u010ci u\u017e chcete by\u0165 ako Justyna Kowalczykov\u00e1, alebo len h\u013ead\u00e1te sp\u00f4sob, ako sa v zime udr\u017ea\u0165 vo forme, v na\u0161om sprievodcovi: <\/strong><strong>N<\/strong><strong>artov\u00e9 be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov, n\u00e1jdete tu z\u00e1kladn\u00e9 inform\u00e1cie o technike jazdy, v\u00fdbere v\u00fdstroja a <\/strong><strong>pr\u00edpravky <\/strong><strong>na be\u017eeck\u00e9 ly\u017eovanie.<\/strong><\/p>\n<h2>\u010co je beh na ly\u017eiach?<\/h2>\n<p><strong>Beh na ly\u017eiach<\/strong> je jedn\u00fdm zo zimn\u00fdch \u0161portov, ktor\u00fd vznikol v N\u00f3rsku ako sp\u00f4sob cestovania na snehu. V s\u00fa\u010dasnosti sa d\u00e1 praktizova\u0165 na upraven\u00fdch tratiach aj mimo nich. (<strong>backcountry ly\u017eovanie<\/strong>) v kopcovit\u00fdch alebo n\u00ed\u017einat\u00fdch oblastiach vr\u00e1tane miest (napr. v parkoch).<\/p>\n<h3>\u0160t\u00fdly be\u017eeck\u00e9ho ly\u017eovania<\/h3>\n<p style=\"text-align: start;\">V be\u017eeckom ly\u017eovan\u00ed rozli\u0161ujeme dve techniky ly\u017eovania: klasick\u00fa a kor\u010duliarsku. Prv\u00fd \u0161t\u00fdl spo\u010d\u00edva v paralelnom veden\u00ed ly\u017e\u00ed po \u0161peci\u00e1lne upravenej stope (vyrezanej do snehu sne\u017en\u00fdm sk\u00fatrom alebo ratrakom) a striedav\u00fdch pohyboch r\u00fak, \u010do trochu pripom\u00edna r\u00fdchlej\u0161iu ch\u00f4dzu alebo klusanie. Je tu v\u0161ak pr\u00edtomn\u00fd prvok pos\u00favania a odpichovania sa ly\u017eiarskymi palicami, ktor\u00fd predl\u017euje a zr\u00fdch\u013euje pohyb. W <strong>klasick\u00fd \u0161t\u00fdl<\/strong> Rozli\u0161ujeme tie\u017e jednokrok, dvojkrok, herringbone (krok) a no-step (s\u00fa\u010dasn\u00e9 odpichy dvoma ty\u010dami pri symetrickom veden\u00ed n\u00f4h). Toto je vynikaj\u00faci sp\u00f4sob <strong>ako za\u010da\u0165 s be\u017eeck\u00fdm ly\u017eovan\u00edm<\/strong>.<\/p>\n<p style=\"text-align: start;\"><strong>Technika kor\u010du\u013eovania<\/strong> \u013dudovo sa naz\u00fdva kor\u010du\u013eovanie a spo\u010d\u00edva v pohybe ly\u017e\u00ed do str\u00e1n pod uhlom (\u0161pi\u010dky ly\u017e\u00ed s\u00fa \u0161iroko roztiahnut\u00e9, tak\u017ee s p\u00e4tami tvoria p\u00edsmeno V) vzh\u013eadom na smer jazdy (tzv. kor\u010duliarsky dvojkrok alebo kor\u010duliarsky krok), \u010do znamen\u00e1 r\u00fdchlej\u0161\u00ed pohyb. Vy\u017eaduje si aj \u0161peci\u00e1lne upraven\u00e9 trate &#8211; ve\u013emi \u0161irok\u00e9 a tvrd\u00e9 &#8211; a lep\u0161\u00ed tr\u00e9ning, viac sily a kond\u00edcie. Kor\u010duliarsky \u0161t\u00fdl sa vyu\u017e\u00edva najm\u00e4 v ly\u017eiarskych s\u00fa\u0165a\u017eiach, ako s\u00fa \u0161printy alebo biatlon (ly\u017eovanie v kombin\u00e1cii so stre\u013ebou na ter\u010d).<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Cross-Country Skiing : Classic vs. Skating | Salomon How-To\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6D3kqzG18I8?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<h2>V\u00fdhody be\u017eeck\u00e9ho ly\u017eovania<\/h2>\n<p style=\"text-align: start;\"><strong>Beh na ly\u017eiach je aer\u00f3bny tr\u00e9ning<\/strong>, a je tak skvel\u00fdm sp\u00f4sobom, ako zlep\u0161i\u0165 v\u00fdkonnos\u0165 a vytrvalos\u0165, zlep\u0161i\u0165 kardiovaskul\u00e1rny a d\u00fdchac\u00ed syst\u00e9m, schudn\u00fa\u0165 a schudn\u00fa\u0165. Pri behu na r\u00f4zne dlh\u00fdch tras\u00e1ch s r\u00f4znou intenzitou sa sp\u00e1li zna\u010dn\u00e9 mno\u017estvo kal\u00f3ri\u00ed (od 400 a\u017e do 1 000 kcal za 60 min\u00fat &#8211; v z\u00e1vislosti od hmotnosti, veku at\u010f.) Ve\u013ek\u00fa pr\u00e1cu vykon\u00e1va horn\u00e1 \u010das\u0165 tela a <strong>postur\u00e1lne svaly<\/strong> (okrem in\u00e9ho: stabilizuje chrbticu), tak\u017ee beh na ly\u017eiach je dobr\u00fdm sp\u00f4sobom, ako zn\u00ed\u017ei\u0165 bolesti chrbta spojen\u00e9 s dlhodob\u00fdm seden\u00edm.<\/p>\n<p style=\"text-align: start;\">Pri behu na ly\u017eiach zapoj\u00edte a\u017e 85 % v\u0161etk\u00fdch svalov a navy\u0161e neza\u0165a\u017eujete bedrov\u00e9, kolenn\u00e9 ani \u010dlenkov\u00e9 k\u013aby, tak\u017ee je to forma cvi\u010denia, ktor\u00e1 je bezpe\u010dn\u00e1 prakticky pre ka\u017ed\u00e9ho bez oh\u013eadu na vek, kond\u00edciu alebo \u00farove\u0148 sk\u00fasenost\u00ed. Okrem toho ch\u00fdbaj\u00fa dynamick\u00e9 z\u00e1kruty, r\u00fdchle oto\u010dky alebo blokovanie nohy (be\u017eeck\u00e9 ly\u017ee s\u00fa navrhnut\u00e9 tak, \u017ee napr\u00edklad pri p\u00e1de sa p\u00e4ta automaticky uvo\u013en\u00ed), v\u010faka \u010domu je toto <strong>zimn\u00e9 \u0161porty sa vyzna\u010duj\u00fa n\u00edzkou mierou zranen\u00ed<\/strong>. Okrem toho sa akt\u00edvnym pobytom na \u010derstvom vzduchu nielen okysli\u010d\u00edte, ale aj psychicky odd\u00fdchnete od ka\u017edodenn\u00fdch probl\u00e9mov a zlep\u0161\u00edte si n\u00e1ladu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/10\/gdi-63457097a0bc8.png\" alt=\"Dvojica ly\u017eiarov sa pohybuje po zasne\u017eenej trase, obklopen\u00ed hust\u00fdm lesom\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Beh na ly\u017eiach &#8211; ako za\u010da\u0165?<\/h2>\n<p><strong>Osvojenie si z\u00e1kladov be\u017eeck\u00e9ho ly\u017eovania<\/strong> Je dobr\u00e9 za\u010da\u0165 pod veden\u00edm in\u0161truktora (individu\u00e1lne alebo v skupine), ktor\u00fd v\u00e1s prevedie technick\u00fdmi ot\u00e1zkami od A po Z &#8211; od nasadania na ly\u017ee cez chytanie pal\u00edc a\u017e po spr\u00e1vnu pr\u00e1cu n\u00f4h a r\u00fak. Pod spr\u00e1vnym veden\u00edm si \u013eah\u0161ie osvoj\u00edte z\u00e1kladn\u00e9 zru\u010dnosti vr\u00e1tane brzdenia &#8222;pluhom&#8220;, nastupovania a vystupovania zo stopy, padania a st\u00fapania a jazdu si u\u017eijete. Okrem toho,<strong> in\u0161truktor be\u017eeck\u00e9ho ly\u017eovania<\/strong> v\u00e1m uk\u00e1\u017ee r\u00f4zne sp\u00f4soby, ako sa zahria\u0165 pred t\u00fdm, ako sa vyd\u00e1te na trate, a prisp\u00f4sob\u00ed trasu va\u0161im schopnostiam a \u00farovni tr\u00e9ningu, \u010d\u00edm v\u00e1m v\u00fdrazne u\u013eah\u010d\u00ed za\u010diatok a zn\u00ed\u017ei riziko, \u017ee v\u00e1s tento zimn\u00fd \u0161port odrad\u00ed. Alternat\u00edvou k lekci\u00e1m\/kurzom s profesion\u00e1lom je po\u017eiada\u0165 priate\u013ea, ktor\u00fd sa \u0161pecializuje na be\u017eeck\u00e9 ly\u017eovanie, aby v\u00e1m pomohol osvoji\u0165 si spr\u00e1vnu techniku ly\u017eovania a poskytol v\u00e1m potrebn\u00e9 tipy na spr\u00e1vne zvl\u00e1dnutie trat\u00ed.<\/p>\n<p style=\"text-align: start;\">D\u00f4le\u017eit\u00fdm prvkom je vhodn\u00e9 <strong>pr\u00edprava na be\u017eeck\u00e9 ly\u017eovanie<\/strong>, s ktorou by ste mali za\u010da\u0165 aspo\u0148 nieko\u013eko t\u00fd\u017ed\u0148ov pred pl\u00e1novan\u00fdm za\u010diatkom v\u00e1\u0161ho ly\u017eiarskeho dobrodru\u017estva. Najm\u00e4 ak nie ste denne ve\u013emi akt\u00edvni a netr\u00e9nujete systematicky. Zamerajte sa na zlep\u0161enie sily a vytrvalosti, ako aj na pohyby, ktor\u00e9 napodob\u0148uj\u00fa beh na ly\u017eiach. M\u00f4\u017ee by\u0165 ve\u013ekou pomocou, ak dok\u00e1\u017eete <strong>Seversk\u00e1 ch\u00f4dza s palicami<\/strong>, <strong>pravideln\u00fd beh<\/strong> alebo jednoducho <strong>r\u00fdchlej\u0161ia ch\u00f4dza<\/strong>.<\/p>\n<h2>Ako si m\u00e1m vybra\u0165 vybavenie na be\u017eeck\u00e9 ly\u017eovanie?<\/h2>\n<p>Aby bolo be\u017eeck\u00e9 ly\u017eovanie pohodln\u00e9 a u\u017eito\u010dn\u00e9, je nevyhnutn\u00e9 ma\u0165 spr\u00e1vne vybavenie. Okrem be\u017eeck\u00fdch ly\u017e\u00ed, ly\u017eiarskych pal\u00edc a top\u00e1nok, ktor\u00e9 si m\u00f4\u017eete najprv po\u017ei\u010da\u0165, k\u00fdm zist\u00edte, \u010di je to \u0161port pre v\u00e1s, potrebujete aj spr\u00e1vne oble\u010denie.<\/p>\n<h3>Beh na ly\u017eiach<\/h3>\n<p style=\"text-align: start;\">Be\u017eeck\u00e9 ly\u017ee by ste si mali vybra\u0165 pod\u013ea svojho \u0161t\u00fdlu ly\u017eovania a \u00farovne sk\u00fasenost\u00ed. Predpoklad\u00e1me, \u017ee za\u010dnete s <strong>u\u010denie klasick\u00e9ho \u0161t\u00fdlu<\/strong>. Je dobr\u00e9 za\u010da\u0165 z\u00edskava\u0165 zru\u010dnosti v tejto technike behu na ly\u017eiach s <strong>ly\u017ee vybaven\u00e9 \u0161krupinou.<\/strong> Ide o dr\u00e1\u017eku v strednej \u010dasti (v z\u00f3ne odrazu) sklznice (spodnej \u010dasti ly\u017ee), v\u010faka ktorej nie je potrebn\u00e9 ly\u017eu pred v\u00fdjazdom na zjazdovku voskova\u0165 a lep\u0161ie dr\u017e\u00ed na snehu. \u010eal\u0161ie rie\u0161enia s\u00fa <strong>beh na ly\u017eiach s tule\u0148om<\/strong> (ko\u017ee), ktor\u00e9 tie\u017e nie s\u00fa mazan\u00e9, ale s\u00fa lep\u0161ie, ak sa chcete u\u010di\u0165 r\u00fdchlej\u0161ie. Ako za\u010diato\u010dn\u00edk stavte na <strong>turistick\u00e9 be\u017eeck\u00e9 ly\u017ee<\/strong> (alias pr\u00edvesy), ktor\u00e9 s\u00fa \u0161ir\u0161ie, menej tvrd\u00e9 a pomal\u0161ie, \u010do pom\u00e1ha rovnov\u00e1he a stabilite jazdy.<\/p>\n<p style=\"text-align: start;\">Pokia\u013e ide o parametre, ktor\u00e9 ovplyv\u0148uj\u00fa <strong>v\u00fdber be\u017eeck\u00fdch ly\u017e\u00ed<\/strong>, potom je okrem hmotnosti a v\u00fd\u0161ky d\u00f4le\u017eit\u00e1 aj \u00farove\u0148 zru\u010dnost\u00ed.<strong>. Be\u017eeck\u00e9 ly\u017ee na klasick\u00fd \u0161t\u00fdl by mali by\u0165 vzh\u013eadom na va\u0161u v\u00fd\u0161ku o 15 a\u017e 25 cm dlh\u0161ie..<\/strong> Ak m\u00e1te vy\u0161\u0161iu telesn\u00fa hmotnos\u0165, odpor\u00fa\u010da sa zvoli\u0165 v\u00fd\u0161ku +25 cm a pre \u013eud\u00ed s n\u00edzkou hmotnos\u0165ou je optim\u00e1lna d\u013a\u017eka +15 cm. Pozer\u00e1te sa na ve\u013ekostn\u00e9 tabu\u013eky v\u00fdrobcu a zmest\u00edte sa medzi dve d\u013a\u017eky? Vyberte si krat\u0161ie ly\u017ee, ktor\u00e9 s\u00fa okrem in\u00e9ho: \u013eah\u0161ie ovl\u00e1date\u013en\u00e9. S v\u00fdberom spr\u00e1vnych ly\u017e\u00ed v\u00e1m pom\u00f4\u017ee odborn\u00edk z po\u017ei\u010dovne ly\u017e\u00ed. Ak sa rozhodnete k\u00fapi\u0165 be\u017eeck\u00e9 ly\u017ee online, v na\u0161ej <strong>\u0160portov\u00fd online obchod Sportano<\/strong> odborn\u00fd person\u00e1l v\u00e1m porad\u00ed, ktor\u00fd model be\u017eeck\u00fdch ly\u017e\u00ed je pre v\u00e1s najlep\u0161\u00ed na za\u010diatok.<\/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\/10\/gdi-63457098ab675.png\" alt=\"Be\u017ek\u00e1ri u\u017e\u00edvaj\u00fa slne\u010dn\u00fd de\u0148 na zasne\u017eenej horskej trati\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Ly\u017eiarske palice<\/h3>\n<p style=\"text-align: start;\">Po v\u00fdbere <strong>be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov<\/strong> \u010fal\u0161\u00edm vybaven\u00edm pre klasick\u00fd \u0161t\u00fdl s\u00fa <strong>ly\u017eiarske palice<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa udr\u017eiava\u0165 rovnov\u00e1hu. Ich d\u013a\u017eka ovplyv\u0148uje, ko\u013eko energie mus\u00edme vynalo\u017ei\u0165 na pohyb &#8211; \u010d\u00edm s\u00fa dlh\u0161ie, t\u00fdm menej sily mus\u00edme vynalo\u017ei\u0165 a naopak. Odpor\u00fa\u010da sa, aby palice na be\u017eeck\u00e9 ly\u017eovanie dosahovali 80 % v\u00fd\u0161ky ly\u017eiara (v\u00fd\u0161ka v cm x 0,8). In\u00fd sp\u00f4sob prisp\u00f4sobenia &#8211; palice klasick\u00e9ho \u0161t\u00fdlu by mali siaha\u0165 od zeme po rameno a kor\u010duliarske palice by mali siaha\u0165 do v\u00fd\u0161ky u\u0161\u00ed. Pri k\u00fape venujte pozornos\u0165 p\u00fatku na rukov\u00e4ti &#8211; malo by by\u0165 vo\u013ene nastavite\u013en\u00e9. Pre deti sa oplat\u00ed vybra\u0165 <strong>nastavite\u013en\u00e9 ly\u017eiarske palice<\/strong>, ktor\u00e9 im bud\u00fa sl\u00fa\u017ei\u0165 nieko\u013eko sez\u00f3n.<\/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\/10\/gdi-63457099deb75.png\" alt=\"Ly\u017eiari sk\u00fa\u0161aj\u00fa be\u017eeck\u00e9 ly\u017ee na zasne\u017eenej trati\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Ly\u017eiarske top\u00e1nky a viazanie<\/h3>\n<p style=\"text-align: start;\">Pokia\u013e ide o be\u017eeck\u00e9 ly\u017ee, existuj\u00fa dva najbe\u017enej\u0161ie typy viazania:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>NNN (nov\u00e1 seversk\u00e1 norma)<\/strong> &#8211; s\u00fa vybaven\u00e9 vybaven\u00edm zna\u010dky Rossignol alebo Fisher;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>SNS (Salomon Nordic Norm)<\/strong> &#8211; pou\u017e\u00edvan\u00e9 zna\u010dkou Salomon.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Treba si uvedomi\u0165, \u017ee by ste si mali k\u00fapi\u0165 top\u00e1nky a viazanie, ktor\u00e9 s\u00fa navz\u00e1jom kompatibiln\u00e9, inak si top\u00e1nky k ly\u017eiam nepripnete. Okrem toho je potrebn\u00e9 prisp\u00f4sobi\u0165 viazanie \u0161t\u00fdlu be\u017eeck\u00e9ho ly\u017eovania, preto\u017ee viazania sa l\u00ed\u0161ia napr\u00edklad tuhos\u0165ou flexie (gumov\u00fd chr\u00e1ni\u010d v prednej \u010dasti) &#8211; pri klasickom \u0161t\u00fdle je t\u00e1to tuhos\u0165 men\u0161ia ako pri kor\u010duliarskom \u0161t\u00fdle.<\/p>\n<p style=\"text-align: start;\">Pokia\u013e ide o <strong>top\u00e1nky na be\u017eeck\u00e9 ly\u017eovanie<\/strong>, Okrem toho, \u017ee by mali zodpoveda\u0165 typu viazania, mali by spr\u00e1vne sedie\u0165 na nohe a poskytova\u0165 dobr\u00fa stabiliz\u00e1ciu \u010dlenkov\u00fdch k\u013abov. Kor\u010duliarska obuv m\u00e1 pevn\u00fa podr\u00e1\u017eku pre lep\u0161\u00ed prenos energie a dodato\u010dn\u00e9 spevnenie okolo \u010dlenka, zatia\u013e \u010do klasick\u00e9 be\u017eeck\u00e9 modely s\u00fa pru\u017enej\u0161ie a m\u00e4k\u0161ie. Premerajte si be\u017eeck\u00e9 top\u00e1nky s pono\u017ekami, ktor\u00e9 pl\u00e1nujete nosi\u0165 po\u010das behu.<\/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\/10\/gdi-6345709ae304d.png\" alt=\"Dvaja \u013eudia be\u017eia na be\u017ek\u00e1ch po zasne\u017eenej krajine\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Oble\u010denie na be\u017eeck\u00e9 ly\u017eovanie<\/h3>\n<p style=\"text-align: start;\">Predov\u0161etk\u00fdm t\u00fdm, \u017ee <strong>Oble\u010dte sa do cibule na be\u017eeck\u00e9 ly\u017eovanie<\/strong>, t. j. vo vrstv\u00e1ch, aby bolo mo\u017en\u00e9 v re\u00e1lnom \u010dase reagova\u0165 na zmeny teploty alebo intenzity cvi\u010denia a vyhn\u00fa\u0165 sa tak prehriatiu alebo podchladeniu. <strong>Oble\u010dte si termopr\u00e1dlo a bl\u00fazku z merino vlny\/\u0161portov\u00fa bl\u00fazku<\/strong>. V chladnej\u0161om po\u010das\u00ed sa napr\u00edklad<a href=\"https:\/\/sportano.sk\/oblecenie-na-zimne-sporty\/lyziarske-oblecenie\/lyziarske-bundy\" target=\"_blank\" rel=\"noopener\"> <strong>softshellov\u00e1 alebo tenk\u00e1 p\u00e1perov\u00e1 bunda<\/strong><\/a>. Nenoste pr\u00edli\u0161 hrub\u00e9 a zateplen\u00e9 oble\u010denie (napr. oble\u010denie na zjazdov\u00e9 ly\u017eovanie), preto\u017ee u\u017e pri prv\u00fdch krokoch na be\u017ek\u00e1ch sa r\u00fdchlo zahrejete. Zvo\u013ete si oble\u010denie z \u013eahk\u00fdch materi\u00e1lov, ktor\u00e9 sa dobre prisp\u00f4sob\u00ed v\u00e1\u0161mu telu, umo\u017en\u00ed v\u00e1m \u00fapln\u00fa vo\u013enos\u0165 pohybu a poskytne primeran\u00fa izol\u00e1ciu (odvedie prebyto\u010dn\u00fa vlhkos\u0165 a z\u00e1rove\u0148 v\u00e1s ochr\u00e1ni pred chladom).<\/p>\n<p style=\"text-align: start;\">Dbajte na ochranu r\u00fak, ktor\u00e9 s\u00fa pri neust\u00e1lej pr\u00e1ci s ty\u010dou vystaven\u00e9 riziku omrznutia. Vezmite si tenk\u00e9, nezvetran\u00e9 <strong>rukavice<\/strong>, ktor\u00e9 zabezpe\u010dia pevn\u00e9 uchopenie. Oplat\u00ed sa ma\u0165 n\u00e1hradn\u00fd p\u00e1r pre pr\u00edpad, \u017ee zmokn\u00fa. Ly\u017eiarske pr\u00edslu\u0161enstvo, ako napr: <strong>\u0160portov\u00e1 \u010diapka\/\u0161portov\u00fd opasok\/multifunk\u010dn\u00fd \u0161\u00e1l a slne\u010dn\u00e9 okuliare s UV ochranou<\/strong>.<\/p>\n<p style=\"text-align: start;\">Podrobn\u00e9 inform\u00e1cie o v\u00fdbave na be\u017eeck\u00e9 ly\u017eovanie n\u00e1jdete v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/ako-sa-obliect-na-bezecke-lyzovanie-kompletne-oblecenie-na-bezecke-lyzovanie\/\" target=\"_blank\" rel=\"noopener\"><u>Ako sa obliec\u0165 na be\u017eeck\u00e9 ly\u017eovanie<\/u><\/a>.<\/p>\n<h2>Kam na be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov?<\/h2>\n<p style=\"text-align: start;\">Ke\u010f sa povie be\u017eeck\u00e9 ly\u017eovanie, ako prv\u00e9 sa v\u00e1m vybav\u00ed <strong>Jakuszyce<\/strong> v Jizersk\u00fdch hor\u00e1ch (ne\u010faleko Szklarskej Por\u0119by), kde za\u010diato\u010dn\u00edci n\u00e1jdu mno\u017estvo trat\u00ed vhodn\u00fdch na z\u00edskanie a zdokonalenie z\u00e1kladov be\u017eeck\u00e9ho ly\u017eovania. Malebn\u00e9 trate vhodn\u00e9 na v\u00fdu\u010dbu be\u017eeck\u00e9ho ly\u017eovania n\u00e1jdete aj v: <strong>\u015awierad\u00f3w-Zdr\u00f3j, Zieleniec, Bielice<\/strong> (v bl\u00edzkosti mesta Stronie \u015al\u0105skie), <strong>Vyp\u00e1len\u00e9<\/strong> (Oblas\u0165 Bystrzyca K\u0142odzka), <strong>vo Wisle alebo na Mazur\u00e1ch pri Mr\u0105gowe<\/strong>.<\/p>\n<p style=\"text-align: start;\">V\u00fdborn\u00fa infra\u0161trukt\u00faru pre be\u017eeck\u00e9 ly\u017eovanie n\u00e1jdete v \u010ceskej republike (napr. ly\u017eiarske stredisk\u00e1 na Pustevn\u00e1ch, v De\u0161tnom, \u010cenkoviciach alebo \u0158\u00ed\u010dkach), v Rak\u00fasku (napr. oblas\u0165 Seefeld), vo \u0160vaj\u010diarsku (napr. Engadine) alebo v Taliansku (napr. Dolomity).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beh na ly\u017eiach je skvelou alternat\u00edvou zjazdov\u00e9ho ly\u017eovania, ako aj be\u017eeck\u00e9ho tr\u00e9ningu v zime. \u010ci u\u017e chcete by\u0165 ako Justyna Kowalczykov\u00e1, alebo len h\u013ead\u00e1te sp\u00f4sob, ako sa v zime udr\u017ea\u0165 vo forme, v na\u0161om sprievodcovi: Nartov\u00e9 be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov, n\u00e1jdete tu z\u00e1kladn\u00e9 inform\u00e1cie o technike jazdy, v\u00fdbere v\u00fdstroja a pr\u00edpravky na be\u017eeck\u00e9 ly\u017eovanie. \u010co [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":901,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zimne-sporty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. Ako za\u010da\u0165 a ak\u00e9 vybavenie si vybra\u0165 na be\u017eeck\u00e9 ly\u017eovanie? - 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\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. Ako za\u010da\u0165 a ak\u00e9 vybavenie si vybra\u0165 na be\u017eeck\u00e9 ly\u017eovanie? - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Beh na ly\u017eiach je skvelou alternat\u00edvou zjazdov\u00e9ho ly\u017eovania, ako aj be\u017eeck\u00e9ho tr\u00e9ningu v zime. \u010ci u\u017e chcete by\u0165 ako Justyna Kowalczykov\u00e1, alebo len h\u013ead\u00e1te sp\u00f4sob, ako sa v zime udr\u017ea\u0165 vo forme, v na\u0161om sprievodcovi: Nartov\u00e9 be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov, n\u00e1jdete tu z\u00e1kladn\u00e9 inform\u00e1cie o technike jazdy, v\u00fdbere v\u00fdstroja a pr\u00edpravky na be\u017eeck\u00e9 ly\u017eovanie. \u010co [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-23T09:35:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T12:48:49+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-6345709be916f.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=\"9 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. Ako za\u010da\u0165 a ak\u00e9 vybavenie si vybra\u0165 na be\u017eeck\u00e9 ly\u017eovanie? - 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\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/","og_locale":"sk_SK","og_type":"article","og_title":"Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. Ako za\u010da\u0165 a ak\u00e9 vybavenie si vybra\u0165 na be\u017eeck\u00e9 ly\u017eovanie? - sportano.sk","og_description":"Beh na ly\u017eiach je skvelou alternat\u00edvou zjazdov\u00e9ho ly\u017eovania, ako aj be\u017eeck\u00e9ho tr\u00e9ningu v zime. \u010ci u\u017e chcete by\u0165 ako Justyna Kowalczykov\u00e1, alebo len h\u013ead\u00e1te sp\u00f4sob, ako sa v zime udr\u017ea\u0165 vo forme, v na\u0161om sprievodcovi: Nartov\u00e9 be\u017eeck\u00e9 ly\u017eovanie pre za\u010diato\u010dn\u00edkov, n\u00e1jdete tu z\u00e1kladn\u00e9 inform\u00e1cie o technike jazdy, v\u00fdbere v\u00fdstroja a pr\u00edpravky na be\u017eeck\u00e9 ly\u017eovanie. \u010co [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/","og_site_name":"sportano.sk","article_published_time":"2024-04-23T09:35:03+00:00","article_modified_time":"2025-08-08T12:48:49+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/gdi-6345709be916f.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"9 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/beh-na-lyziach-pre-zaciatocnikov-ako-zacat-a-ake-vybavenie-si-vybrat-na-bezecke-lyzovanie\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Beh na ly\u017eiach pre za\u010diato\u010dn\u00edkov. 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