{"id":995,"date":"2024-04-23T11:47:03","date_gmt":"2024-04-23T11:47:03","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=995"},"modified":"2025-08-08T13:22:25","modified_gmt":"2025-08-08T13:22:25","slug":"rozcvicka-pred-behom-ako-by-mala-vyzerat-a-ako-dlho-by-mala-trvat-rozcvicka-pre-zaciatocnikov-a-pokrocilych-bezcov","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/rozcvicka-pred-behom-ako-by-mala-vyzerat-a-ako-dlho-by-mala-trvat-rozcvicka-pre-zaciatocnikov-a-pokrocilych-bezcov\/","title":{"rendered":"Rozcvi\u010dka pred behom: ako by mala vyzera\u0165 a ako dlho by mala trva\u0165? Rozcvi\u010dka pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch be\u017ecov"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Rozcvi\u010dka pred behom je dobr\u00fdm postupom, ktor\u00fd nielen zni\u017euje riziko zranenia, ale aj zvy\u0161uje v\u00fdkonnos\u0165 pri tr\u00e9ningu. Ak si nie ste ist\u00ed, ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka pred behom, pre\u010d\u00edtajte si na\u0161e tipy a zozn\u00e1mte sa s uk\u00e1\u017ekov\u00fdmi rozcvi\u010dovac\u00edmi cvi\u010deniami pre za\u010diato\u010dn\u00edkov a <\/strong><strong>pokro\u010dil\u00e9 <\/strong><strong>be\u017eci.<\/strong><\/p>\n<h2>Zahrievanie pred behom &#8211; \u010do sa deje?<\/h2>\n<p>Obmedzen\u00fd \u010das na tr\u00e9ning alebo nedostatok spr\u00e1vnych vedomost\u00ed o tom, ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka, s\u00fa obvykl\u00e9 d\u00f4vody, pre\u010do sa na \u0148u zab\u00fada. Niektor\u00ed be\u017eci si myslia, \u017ee ako rozcvi\u010dka sta\u010d\u00ed r\u00fdchla ch\u00f4dza alebo beh v trvan\u00ed napr. 5 min\u00fat alebo 1 &#8211; 2 km, a potom hne\u010f prejd\u00fa na hlavn\u00fd tr\u00e9ning. \u017dia\u013e, \u010dasto sa to kon\u010d\u00ed men\u0161\u00edm komfortom po\u010das samotnej f\u00e1zy cvi\u010denia, nedostato\u010dn\u00fdmi uspokojiv\u00fdmi v\u00fdsledkami, ktor\u00e9 ved\u00fa k znechuteniu, alebo napokon zranen\u00edm \u010di \u00farazom, ktor\u00fd obmedz\u00ed rozsah pohybu alebo dokonca be\u017eca na ur\u010dit\u00fd \u010das vyrad\u00ed z tr\u00e9ningov\u00e9ho cyklu. T\u00fdm, \u017ee za\u010dnete beh alebo interval bez rozcvi\u010dky, zvy\u0161ujete riziko natiahnutia svalov (napr\u00edklad driekovej chrbtice) alebo z\u00e1palu Achillovej \u0161\u013eachy (boles\u0165 sa objavuje v oblasti l\u00fdtka). Aby ste sa tomu vyhli, v\u017edy <a href=\"https:\/\/sportano.sk\/sport\/beh\" target=\"_blank\" rel=\"noopener\"><u>beh<\/u><\/a> za\u010dnite spr\u00e1vnou pr\u00edpravou svojho tela bez oh\u013eadu na vzdialenos\u0165, ktor\u00fa chcete be\u017ea\u0165, \u010das, ktor\u00fd chcete venova\u0165 tr\u00e9ningu, a formu (beh, intervaly, \u0161printy, beh, marat\u00f3n at\u010f.).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e2889b7.png\" alt=\"Dvaja \u013eudia be\u017eia vonku s f\u013ea\u0161ami vody v ruk\u00e1ch\" width=\"816\" height=\"426\" \/><\/p>\n<p>Ako u\u017e n\u00e1zov napoved\u00e1, cie\u013eom rozcvi\u010dky je zv\u00fd\u0161i\u0165 teplotu svalov postupn\u00fdm zvy\u0161ovan\u00edm ich prekrvenia. T\u00fdm sa svaly st\u00e1vaj\u00fa odolnej\u0161\u00edmi a pripravenej\u0161\u00edmi na v\u00fdkon spr\u00e1vnej pr\u00e1ce. Lep\u0161\u00ed prietok krvi pom\u00e1ha zr\u00fdch\u013eova\u0165 srdcov\u00fa frekvenciu, \u010do zase pom\u00e1ha zvy\u0161ova\u0165 VO2 max (kysl\u00edkov\u00fd strop), maxim\u00e1lne mno\u017estvo kysl\u00edka, ktor\u00e9 m\u00f4\u017ee telo po\u010das cvi\u010denia vyu\u017ei\u0165. Lep\u0161ie okysli\u010denie organizmu sa prejav\u00ed v r\u00fdchlej\u0161om behu. Okrem toho zahrievacie cvi\u010denia pom\u00e1haj\u00fa aktivova\u0165 nervov\u00e9 spojenia medzi mozgom a svalmi, \u010do zlep\u0161uje svalov\u00fa kontrakciu a silu. Okrem toho zlep\u0161ia rozsah pohybu v bedr\u00e1ch, kolen\u00e1ch a \u010dlenkoch a v\u010faka nim bud\u00fa v\u00e4zy a \u0161\u013eachy pru\u017enej\u0161ie a telo pru\u017enej\u0161ie a pohyblivej\u0161ie.<\/p>\n<p>V\u010faka zahriatiu je beh \u013eah\u0161\u00ed, pohodlnej\u0161\u00ed a bezpe\u010dnej\u0161\u00ed. Zahriate svaly a spojivov\u00e9 tkaniv\u00e1 s\u00fa menej n\u00e1chyln\u00e9 na zranenia. \u010eal\u0161ou v\u00fdhodou rozcvi\u010dky je, \u017ee m\u00f4\u017eete be\u017ea\u0165 o nie\u010do r\u00fdchlej\u0161ie a dlh\u0161ie bez toho, aby ste nevyhnutne zv\u00fd\u0161ili intenzitu tr\u00e9ningu, \u010d\u00edm zv\u00fd\u0161ite svoju v\u00fdkonnos\u0165 a vyu\u017eijete v\u00fdhody fyzickej aktivity. Okrem toho m\u00f4\u017eete rozcvi\u010dkou zn\u00ed\u017ei\u0165 \u00farove\u0148 stresu spojen\u00fa s \u00fa\u010das\u0165ou na be\u017eeckej s\u00fa\u0165a\u017ei &#8211; presunutie pozornosti na zn\u00e1me cviky, v\u00e1m umo\u017en\u00ed uvo\u013eni\u0165 sa a z\u00edska\u0165 sebad\u00f4veru pred pretekmi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e41bba7.png\" alt=\"Dve osoby na stre\u010dingovej rutine ukazuj\u00fa spr\u00e1vne \u0161portov\u00e9 oble\u010denie pre vonkaj\u0161ie tr\u00e9ningy\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka pred behom?<\/h2>\n<p>Pred behom si dajte dynamick\u00fa rozcvi\u010dku, ktor\u00e1 sa sklad\u00e1 z dvoch \u010dast\u00ed:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>v\u0161eobecne &#8211; <\/strong>je ur\u010den\u00fd na zv\u00fd\u0161enie telesnej teploty a zv\u00fd\u0161enie prietoku krvi do svalov s cie\u013eom zlep\u0161i\u0165 pr\u00edsun kysl\u00edka a \u017eiv\u00edn do svalov. Mala by zah\u0155\u0148a\u0165 cvi\u010denie n\u00edzkej a\u017e strednej intenzity, ako je r\u00fdchla ch\u00f4dza, beh na mieste at\u010f. Pr\u00edpadne sa m\u00f4\u017eete posadi\u0165 na be\u017eeck\u00fd p\u00e1s, jazdi\u0165 na stacion\u00e1rny bicykel alebo sk\u00e1kanie cez \u0161vihadlo;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>\u0161pecializovan\u00e9 &#8211; <\/strong>Zameriava sa na posilnenie nervov\u00e9ho syst\u00e9mu a zlep\u0161enie rozsahu pohybu. Pozost\u00e1va z cvi\u010den\u00ed, ktor\u00e9 odr\u00e1\u017eaj\u00fa pohybov\u00e9 vzorce vykon\u00e1van\u00e9 po\u010das behu, napr. \u00faklony, \u0161liapanie, extenzie n\u00f4h, kr\u00fatenie trupu at\u010f.<\/p>\n<\/li>\n<\/ul>\n<h3>Ako dlho by mala trva\u0165 rozcvi\u010dka?<\/h3>\n<p>Dobr\u00e1 rozcvi\u010dka by mala trva\u0165 aspo\u0148 5 a\u017e 10 min\u00fat, aby sa rozpr\u00fadila krv a zahriali svaly, a mus\u00ed sa zamera\u0165 na v\u0161etky hlavn\u00e9 svalov\u00e9 skupiny, ktor\u00e9 bud\u00fa zapojen\u00e9 do v\u00fdkonu. Kone\u010dn\u00fa d\u013a\u017eku a intenzitu be\u017eeckej rozcvi\u010dky v\u0161ak ovplyv\u0148uje mnoho faktorov vr\u00e1tane: \u00farovne telesnej zdatnosti, intenzity tr\u00e9ningu, teploty vonku alebo v telocvi\u010dni, po\u010dtu vrstiev oble\u010denia, ktor\u00e9 si oble\u010diete, osobn\u00fdch preferenci\u00ed. Vo v\u0161eobecnosti plat\u00ed, \u017ee \u010d\u00edm intenz\u00edvnej\u0161\u00ed tr\u00e9ning pl\u00e1nujete, t\u00fdm dlh\u0161ia by mala by\u0165 rozcvi\u010dka. Pred intervalmi alebo \u0161printmi je vhodn\u00e9 10-15 min\u00fatov\u00e9 rozcvi\u010denie, do ktor\u00e9ho by ste mali zaradi\u0165 v\u00fdpady, t. j. dynamick\u00e9 be\u017eeck\u00e9 \u00faseky v d\u013a\u017eke 50-100 metrov vykon\u00e1van\u00e9 napr\u00edklad na 70-80 % va\u0161ej kapacity. Ak s\u00fa\u0165a\u017e\u00edte na vzdialenosti 5 km a viac, mali by ste za\u010da\u0165 s rozcvi\u010dkou 40-60 min\u00fat pred \u0161tartom. Pr\u00edprave na tr\u00e9ning m\u00f4\u017eete venova\u0165 menej \u010dasu v pokojnom alebo miernom tempe, napr. beh, jogging. Pre dosiahnutie najlep\u0161\u00edch v\u00fdsledkov za\u010dnite s pomal\u00fdm pohybom, aby ste \u010dasom zv\u00fd\u0161ili tempo.<\/p>\n<h3>M\u00e1 zmysel sa pred behom na\u0165ahova\u0165?<\/h3>\n<p>Po\u010das be\u017eeckej rozcvi\u010dky sa vyh\u00fdbajte statick\u00e9mu stre\u010dingu, t. j. cvi\u010deniam, pri ktor\u00fdch zastav\u00edte pohyb na nieko\u013eko sek\u00fand alebo desiatok sek\u00fand. Takto neroz\u0165ahujte najm\u00e4 svaly, ktor\u00e9 nie s\u00fa rozohriate, preto\u017ee to m\u00f4\u017ee skon\u010di\u0165 zranen\u00edm, napr\u00edklad natrhnut\u00edm. Statick\u00fd stre\u010ding pou\u017e\u00edvajte po cvi\u010den\u00ed alebo ako s\u00fa\u010das\u0165 samostatnej tr\u00e9ningovej jednotky. Po\u010das be\u017eeckej rozcvi\u010dky zara\u010fte dynamick\u00fd stre\u010ding, ktor\u00fd kop\u00edruje pohyby vykon\u00e1van\u00e9 po\u010das tr\u00e9ningu. Zlep\u0161\u00edte tak rozsah pohybu, pom\u00f4\u017eete pred\u00eds\u0165 zraneniam a pozit\u00edvne ovplyvn\u00edte kvalitu tr\u00e9ningu.<\/p>\n<p>Viac inform\u00e1ci\u00ed o statickom stre\u010dingu n\u00e1jdete v na\u0161om sprievodcovi: <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\"><u>Stre\u010ding po tr\u00e9ningu<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e5d9197.png\" alt=\"Skupina \u013eud\u00ed vykon\u00e1va vonkaj\u0161\u00ed tr\u00e9ning na slnku s v\u00fdh\u013eadom na mestsk\u00fa scen\u00e9riu\" width=\"816\" height=\"426\" \/><\/p>\n<h2>10 zahrievac\u00edch cvi\u010den\u00ed pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch be\u017ecov<\/h2>\n<p>Po v\u0161eobecnej \u010dasti rozcvi\u010dky vykonajte nasleduj\u00face cviky, pri\u010dom ka\u017ed\u00e9mu z nich venujte 45-60 sek\u00fand. Zamerajte sa na spr\u00e1vnu techniku, a\u017e ke\u010f sa budete c\u00edti\u0165 v cvi\u010den\u00ed ist\u00ed, m\u00f4\u017eete zv\u00fd\u0161i\u0165 tempo alebo prida\u0165 \u010fal\u0161ie pohyby. Tu je na\u0161ich 10 n\u00e1vrhov rozcvi\u010dovac\u00edch cvi\u010den\u00ed pre za\u010d\u00ednaj\u00facich be\u017ecov.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"1\">\n<li>\n<h3>STRIEDAV\u00c9 KRUHY NA RUK\u00c1CH<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkonnos\u0165: <\/strong>Chodidl\u00e1 rozkro\u010dte na \u0161\u00edrku bokov. Pravou rukou prejdite do predn\u00fdch kruhov. Z\u00e1rove\u0148 za\u010dnite robi\u0165 rozsiahle kruhy \u013eavou rukou dozadu. Vykonajte 10 opakovan\u00ed a me\u0148te smer pa\u017e\u00ed &#8211; \u013eav\u00e1 ruka dopredu, prav\u00e1 ruka dozadu.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"2\">\n<li>\n<h3>BO\u010cN\u00dd DREP\/BO\u010cN\u00dd DREP<\/h3>\n<\/li>\n<\/ol>\n<p>Hoci beh v\u00e1s pos\u00fava hlavne dopredu, t\u00fdmto cvi\u010den\u00edm posiln\u00edte h\u00fd\u017ede a zmobilizujete boky, kolen\u00e1 a \u010dlenky..<\/p>\n<p><strong>V\u00fdkonnos\u0165: <\/strong>Postavte sa \u00fazko &#8211; chodidl\u00e1 s\u00fa bl\u00edzko pri sebe, prsty mierne smeruj\u00fa von. Lopatky pritiahnite k chrbtici a dolu, aby ste narovnali chrb\u00e1t. Urobte krok do pravej strany<strong>, <\/strong>Zatla\u010dte boky dozadu a z\u00e1rove\u0148 pokr\u010dte prav\u00e9 koleno do drepu, pri\u010dom \u013eav\u00fa nohu nechajte rovn\u00fa. Vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a zopakujte pohyb na \u013eav\u00fa stranu. Vykonajte 10 opakovan\u00ed na ka\u017edej nohe.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to: Side Squats | Squats Varianten richtig ausf\u00fchren\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UqOsFIPaE-s?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<ol class=\"parent-of-h3 eob-header-list\" start=\"3\">\n<li>\n<h3>\u0160VIHY NOHOU DOPREDU, DOZADU A DO STR\u00c1N)<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkonnos\u0165:<\/strong> Postavte sa k stene a oprite sa o \u0148u rukami vo v\u00fd\u0161ke ramien (jednoduch\u0161ia verzia) alebo sa postavte na \u0161\u00edrku ramien bez podopierania sa (n\u00e1ro\u010dnej\u0161ia verzia). Prav\u00fa nohu mierne pokr\u010dte v kolene a za\u010dnite vykon\u00e1va\u0165 \u0161vihy do str\u00e1n. Vykonajte 10-12 opakovan\u00ed ka\u017ed\u00e9ho pohybu a prejdite na \u013eav\u00fa stranu. Potom sa postavte prav\u00fdm bokom k stene a za\u010dnite vykon\u00e1va\u0165 \u0161vihy nohou dopredu a dozadu. Vyme\u0148te strany a vykonajte rovnak\u00fd po\u010det opakovan\u00ed na druhej nohe.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"4\">\n<li>\n<h3>\u0164AHANIE KOLENA A TLA\u010cENIE PRSTOV NA NOH\u00c1CH (OBJATIE KOLIEN)<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkonnos\u0165:<\/strong> Po\u010das pochodu striedavo pri\u0165ahujte kolen\u00e1 k hrudn\u00edku &#8211; nohu podr\u017ete 1-2 sekundy tak, \u017ee ju chyt\u00edte pod kolenom, a z\u00e1rove\u0148 sa zdvihnite na \u0161pi\u010dky.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"5\">\n<li>\n<h3>OTO\u010cKY A KRKOLOMN\u00c9 POHYBY<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkonnos\u0165 ot\u00e1\u010dok: <\/strong>Chodidl\u00e1 rozkro\u010dte na \u0161\u00edrku bokov. Ruky si oprite o boky alebo akt\u00edvne pracujte rukami (opa\u010dn\u00e1 ruka s nohou). Urobte krok dozadu a pokr\u010dte nohu v kolene tak, aby bola n\u00edzko nad tane\u010dnou plochou. Nevyh\u00fdbajte sa spodnej \u010dasti chrbta. D\u00e1vajte pozor, aby predn\u00e9 koleno nevyst\u00fapilo \u010falej ako nad \u010dlenok (pri poh\u013eade zhora). Vr\u00e1\u0165te sa sp\u00e4\u0165 a vykonajte cvi\u010denie na druhej nohe.<\/p>\n<p><strong>Vyst\u00fapenie:<\/strong> Chodidl\u00e1 rozkro\u010dte na \u0161\u00edrku bokov. Ruky si polo\u017ete na boky alebo s nimi akt\u00edvne pracujte rukami (opa\u010dn\u00e1 ruka s nohou). Urobte krok vpred tak, \u017ee spust\u00edte zadn\u00e9 koleno \u010do najni\u017e\u0161ie. Vyhnite sa vyklenutiu spodnej \u010dasti chrbta a prech\u00e1dzaniu predn\u00e9ho kolena cez prsty na noh\u00e1ch (pri poh\u013eade zhora by malo by\u0165 koleno nad \u010dlenkom). Vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a to ist\u00e9 zopakujte pre druh\u00fa nohu.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"6\">\n<li>\n<h3>SKIP A a C<\/h3>\n<\/li>\n<\/ol>\n<p>Preskok A je vysok\u00e9 zdvihnutie kolien smerom k hrudn\u00edku v stacion\u00e1rnom behu, zatia\u013e \u010do preskok C je dotyk p\u00e4ty so zadkom.<\/p>\n<p><strong>Vynecha\u0165 predstavenie A: <\/strong>Chodidl\u00e1 rozkro\u010dte na \u0161\u00edrku bokov a za\u010dnite rovnomerne be\u017ea\u0165 na mieste, pri\u010dom koleno dv\u00edhajte vysoko do vzduchu. Nezabudnite strieda\u0165 ruky.<\/p>\n<p><strong>Vynecha\u0165 v\u00fdkon C:<\/strong> Rozkro\u010dte sa na \u0161\u00edrku bokov a za\u010dnite rovnomerne be\u017ea\u0165 na mieste, pokr\u010dte nohu v kolene a p\u00e4tu nasmerujte k h\u00fd\u017ediam. na mieste s ka\u017edou nohou polo\u017eenou vysoko. T\u00fdm si natiahnete nohy a pom\u00f4\u017eete si zahria\u0165 k\u013e\u00fa\u010dov\u00e9 be\u017eeck\u00e9 svaly.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"7\">\n<li>\n<h3>INVERZIA KOLENA V POHYBE<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkonnos\u0165:<\/strong> Pri rovnomernom pohybe vpred pri ka\u017edom kroku striedavo dv\u00edhajte koleno smerom k bedr\u00e1m a vykon\u00e1vajte inverzn\u00fd pohyb (koleno by malo \u00eds\u0165 do strany a dozadu).<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"8\">\n<li>\n<h3>M\u0154TVY CHROB\u00c1K<\/h3>\n<\/li>\n<\/ol>\n<p>M\u0155tvy chrob\u00e1k je skvel\u00e9 cvi\u010denie, ktor\u00e9 aktivuje hlbok\u00e9 svaly, tak\u017ee budete schopn\u00ed udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela pri behu a zn\u00ed\u017ei\u0165 z\u00e1\u0165a\u017e na spodn\u00fa \u010das\u0165 chrbta.<\/p>\n<p><strong>V\u00fdkon:<\/strong> \u013dahnite si na chrb\u00e1t na podlo\u017eku. Zdvihnite nohy a pokr\u010dte ich v kolen\u00e1ch tak, aby boli nad hrotmi bokov. Narovnajte ruky a umiestnite ich nad hrudn\u00edk. Spodn\u00fa \u010das\u0165 chrbta pritla\u010dte k podlo\u017eke a pupok smerujte k chrbtici. T\u00fato polohu chrbta udr\u017eujte po\u010das cel\u00e9ho cvi\u010denia. Narovnajte prav\u00fa nohu a sp\u00fa\u0161\u0165ajte ju \u010do najni\u017e\u0161ie, a\u017e k\u00fdm nebudete schopn\u00ed udr\u017ea\u0165 bedrov\u00fa oblas\u0165 mimo tane\u010dnej podlahy, z\u00e1rove\u0148 sp\u00fa\u0161\u0165ajte \u013eav\u00fa ruku za seba smerom k podlahe tak \u010faleko, ako je to pohodln\u00e9. Na 1 &#8211; 3 sekundy pohyb zastavte a za\u010dnite sa vraca\u0165 s\u00fa\u010dasn\u00fdm zdv\u00edhan\u00edm ruky a nohy sp\u00e4\u0165 do v\u00fdchodiskovej polohy. Opakujte s \u013eavou rukou a pravou nohou. Toto je jedno opakovanie.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"The Dead Bug Exercise: A Core Muscle Exercise to Strengthen Low Back and Abs - BackandNeck.ca\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LrvQ5deTBMY?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<ol class=\"parent-of-h3 eob-header-list\" start=\"9\">\n<li>\n<h3>HOROLEZEC<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkon:<\/strong> Zaujmite poz\u00edciu vysok\u00e9ho planku &#8211; ruky pod ramenami, chodidl\u00e1 na \u0161\u00edrku bokov, pupok zastr\u010den\u00fd smerom k chrbtici, chrb\u00e1t rovn\u00fd, zadok napnut\u00fd (telo by malo tvori\u0165 jednu l\u00edniu). Po\u010das behu (jednoduch\u0161ia verzia &#8211; ch\u00f4dza, stredne pokro\u010dil\u00e1 verzia &#8211; skoky) striedavo pri\u0165ahujte kolen\u00e1 k hrudn\u00edku.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Mountain Climber\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C_DXQ3Eer_E?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<ol class=\"parent-of-h3 eob-header-list\" start=\"10\">\n<li>\n<h3>MEDVEDIA DOSKA + \u0160\u0164UKA<\/h3>\n<\/li>\n<\/ol>\n<p><strong>V\u00fdkon: <\/strong>Postavte sa do podporn\u00e9ho k\u013eaku &#8211; kolen\u00e1 s\u00fa na \u0161\u00edrku bokov, ruky pod ramenami. Napnite bru\u0161n\u00e9 svaly a h\u00fd\u017ede. Zdvihnite kolen\u00e1 n\u00edzko nad tane\u010dn\u00fd parket. Potom zdvihnite boky tak, aby va\u0161e telo pripom\u00ednalo p\u00edsmeno V.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Bear Plank Pulse and Pike\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-WOBpdOwdY?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","protected":false},"excerpt":{"rendered":"<p>Rozcvi\u010dka pred behom je dobr\u00fdm postupom, ktor\u00fd nielen zni\u017euje riziko zranenia, ale aj zvy\u0161uje v\u00fdkonnos\u0165 pri tr\u00e9ningu. Ak si nie ste ist\u00ed, ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka pred behom, pre\u010d\u00edtajte si na\u0161e tipy a zozn\u00e1mte sa s uk\u00e1\u017ekov\u00fdmi rozcvi\u010dovac\u00edmi cvi\u010deniami pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00e9 be\u017eci. Zahrievanie pred behom &#8211; \u010do sa deje? Obmedzen\u00fd \u010das [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":999,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beh"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rozcvi\u010dka pred behom: ako by mala vyzera\u0165 a ako dlho by mala trva\u0165? 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Ak si nie ste ist\u00ed, ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka pred behom, pre\u010d\u00edtajte si na\u0161e tipy a zozn\u00e1mte sa s uk\u00e1\u017ekov\u00fdmi rozcvi\u010dovac\u00edmi cvi\u010deniami pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00e9 be\u017eci. Zahrievanie pred behom &#8211; \u010do sa deje? 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Rozcvi\u010dka pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch be\u017ecov - 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\/rozcvicka-pred-behom-ako-by-mala-vyzerat-a-ako-dlho-by-mala-trvat-rozcvicka-pre-zaciatocnikov-a-pokrocilych-bezcov\/","og_locale":"sk_SK","og_type":"article","og_title":"Rozcvi\u010dka pred behom: ako by mala vyzera\u0165 a ako dlho by mala trva\u0165? Rozcvi\u010dka pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch be\u017ecov - sportano.sk","og_description":"Rozcvi\u010dka pred behom je dobr\u00fdm postupom, ktor\u00fd nielen zni\u017euje riziko zranenia, ale aj zvy\u0161uje v\u00fdkonnos\u0165 pri tr\u00e9ningu. Ak si nie ste ist\u00ed, ako by mala vyzera\u0165 spr\u00e1vna rozcvi\u010dka pred behom, pre\u010d\u00edtajte si na\u0161e tipy a zozn\u00e1mte sa s uk\u00e1\u017ekov\u00fdmi rozcvi\u010dovac\u00edmi cvi\u010deniami pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00e9 be\u017eci. Zahrievanie pred behom &#8211; \u010do sa deje? 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