[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.tbwa.cz\/5-tipu-jak-posunout-svuj-bezecky-vykon\/#Article","mainEntityOfPage":"https:\/\/www.tbwa.cz\/5-tipu-jak-posunout-svuj-bezecky-vykon\/","headline":"5 tip\u016f jak posunout sv\u016fj b\u011b\u017eeck\u00fd v\u00fdkon","name":"5 tip\u016f jak posunout sv\u016fj b\u011b\u017eeck\u00fd v\u00fdkon","description":"T\u00e9m\u011b\u0159 ka\u017ed\u00fd b\u011b\u017eec \u010dasem dosp\u011bje do st\u00e1dia, kdy nem\u016f\u017ee prolomit svoje limity. Tempo se nezrychluje, vzd\u00e1lenost ne a ne prodlou\u017eit. Pr\u00e1v\u011b v\u00a0t\u00e9to chv\u00edli to nejv\u00edce lid\u00ed \u201ezabal\u00ed\u201c. Jak se vyhnout stagnaci a neztratit motivaci p\u0159i b\u011bhu? N\u00e1sleduj\u00edc\u00edch p\u011bt rad v\u00e1m m\u016f\u017ee pomoci! 1.\u00a0\u00a0\u00a0\u00a0\u00a0 Kopce Pokud v\u011bt\u0161ina va\u0161ich b\u011b\u017eeck\u00fdch trat\u00ed vede po rovin\u011b, je vhodn\u00e9 si...<p class=\"more-link-wrap\"><a href=\"https:\/\/www.tbwa.cz\/5-tipu-jak-posunout-svuj-bezecky-vykon\/\" class=\"more-link\">P\u0159e\u010d\u00edst<span class=\"screen-reader-text\"> &ldquo;5 tip\u016f jak posunout sv\u016fj b\u011b\u017eeck\u00fd v\u00fdkon&rdquo;<\/span> &raquo;<\/a><\/p>","datePublished":"2023-05-06","dateModified":"2023-05-06","author":{"@type":"Person","@id":"https:\/\/www.tbwa.cz\/author\/#Person","name":"","url":"https:\/\/www.tbwa.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/d81a95b988e562d8ac0fc1eb5578e43f924bf78e85c5259f0dcab44a306610fa?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d81a95b988e562d8ac0fc1eb5578e43f924bf78e85c5259f0dcab44a306610fa?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"tbwa.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.tbwa.cz\/wp-content\/uploads\/img_a334489_w2806_t1548097174.jpg","url":"https:\/\/www.tbwa.cz\/wp-content\/uploads\/img_a334489_w2806_t1548097174.jpg","height":0,"width":0},"url":"https:\/\/www.tbwa.cz\/5-tipu-jak-posunout-svuj-bezecky-vykon\/","wordCount":471,"articleBody":"T\u00e9m\u011b\u0159 ka\u017ed\u00fd b\u011b\u017eec \u010dasem dosp\u011bje do st\u00e1dia, kdy nem\u016f\u017ee prolomit svoje limity. Tempo se nezrychluje, vzd\u00e1lenost ne a ne prodlou\u017eit. Pr\u00e1v\u011b v\u00a0t\u00e9to chv\u00edli to nejv\u00edce lid\u00ed \u201ezabal\u00ed\u201c. Jak se vyhnout stagnaci a neztratit motivaci p\u0159i b\u011bhu? N\u00e1sleduj\u00edc\u00edch p\u011bt rad v\u00e1m m\u016f\u017ee pomoci!1.\u00a0\u00a0\u00a0\u00a0\u00a0 KopcePokud v\u011bt\u0161ina va\u0161ich b\u011b\u017eeck\u00fdch trat\u00ed vede po rovin\u011b, je vhodn\u00e9 si jednou za \u010das zpest\u0159it tr\u00e9nink b\u011bhem v\u00a0kopcovit\u00e9m ter\u00e9nu. Nemus\u00edte jezdit rovnou do hor, sta\u010d\u00ed si naj\u00edt klidn\u011b jen m\u00edrn\u00fd kopec. P\u0159i b\u011bhu v\u00a0kopc\u00edch zapojujete v\u00edce sval\u016f, va\u0161e nohy si tak p\u0159irozen\u011b p\u0159ivyknou v\u011bt\u0161\u00ed z\u00e1t\u011b\u017ei. Z\u00e1rove\u0148 se v\u00edce rozkol\u00eds\u00e1 va\u0161e tepov\u00e1 frekvence, co\u017e zv\u00fd\u0161\u00ed v\u00e1\u0161 aerobn\u00ed v\u00fdkon.2.\u00a0\u00a0\u00a0\u00a0\u00a0 Zkuste intervalyPokud v\u00a0dosahu kopcovit\u00fd ter\u00e9n nem\u00e1te, m\u016f\u017eete vyzkou\u0161et b\u011bhat intervalov\u011b. Vhodn\u00fdm pomocn\u00edkem bude sport tester, kter\u00fd bude hl\u00eddat va\u0161i tepovou frekvenci. St\u0159\u00eddejte intervaly intenzivn\u00ed n\u00e1mahy (cca 80-90% maxim\u00e1ln\u00ed tepov\u00e9 frekvence) s\u00a0odpo\u010dinkov\u00fdmi (ch\u016fze, lehk\u00fd v\u00fdklus). Takov\u00fdto zp\u016fsob b\u011bhu za\u0159a\u010fte alespo\u0148 jednou t\u00fddn\u011b.3.\u00a0\u00a0\u00a0\u00a0\u00a0 Posilov\u00e1n\u00edPosilov\u00e1n\u00ed a b\u011bh se na prvn\u00ed pohled neslu\u010duje. Svalnat\u00fd b\u011b\u017eec je t\u011b\u017ek\u00fd, to sice ano, ale v\u00a0tomto p\u0159\u00edpad\u011b nejsou c\u00edlem posilov\u00e1n\u00ed obrovsk\u00e9 bicepsy nebo prsn\u00ed svaly. Zvolte cviky, kter\u00e9 pos\u00edl\u00ed extenzory a flexory ky\u010dle a kolene. Zam\u011b\u0159te se na svaly h\u00fd\u017ed\u00ed, p\u0159edn\u00ed i zadn\u00ed strany stehen. Ide\u00e1ln\u00edmi cviky jsou d\u0159epy, zano\u017eov\u00e1n\u00ed \u010di p\u0159edkop\u00e1v\u00e1n\u00ed. V\u00fdsledkem je stabilizovan\u00fd b\u011b\u017eeck\u00fd krok.4.\u00a0\u00a0\u00a0\u00a0\u00a0 Stre\u010dinkPro spr\u00e1vnou techniku b\u011b\u017eeck\u00e9ho kroku je rozhoduj\u00edc\u00ed dostate\u010dn\u00fd rozsah pohybu. Dynamick\u00fd a statick\u00fd stre\u010dink je tak vhodn\u00fdm prost\u0159edkem, jak se zdokonalit. Protahujte se nejen p\u0159ed, ale p\u0159edev\u0161\u00edm po v\u00fdb\u011bhu. Zam\u011b\u0159te se na oblast beder a zadn\u00ed stranu stehen. Nezapom\u00ednejte na to, \u017ee abychom spr\u00e1vn\u011b dok\u00e1zali sval prot\u00e1hnout, mus\u00ed b\u00fdt zah\u0159\u00e1t\u00fd!5.\u00a0\u00a0\u00a0\u00a0\u00a0 Z\u00e1vo\u010fte!B\u011bhali jste zat\u00edm jen pro radost? V\u00fdborn\u00fdm prost\u0159edkem, jak se vyhnout stagnaci v\u00fdkonu je z\u00e1vod! Podle va\u0161ich schopnost\u00ed zvolte vhodnou d\u00e1lku z\u00e1vodu, stanovte si re\u00e1ln\u00fd \u010das, za kter\u00fd ho chcete zab\u011bhnout a uvid\u00edte, \u017ee motivace k\u00a0tr\u00e9nov\u00e1n\u00ed se n\u011bkolikan\u00e1sobn\u011b zv\u00fd\u0161\u00ed. Nav\u00edc pozn\u00e1te, \u017ee v\u011bt\u0161ina z\u00e1vod\u016f m\u00e1 pohodovou atmosf\u00e9ru a va\u0161i soupe\u0159i\/kolegov\u00e9 se s\u00a0v\u00e1mi mohou pod\u011blit o nov\u00e9 poznatky a tipy a obohatit tak v\u00e1\u0161 tr\u00e9nink.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"5 tip\u016f jak posunout sv\u016fj b\u011b\u017eeck\u00fd v\u00fdkon","item":"https:\/\/www.tbwa.cz\/5-tipu-jak-posunout-svuj-bezecky-vykon\/#breadcrumbitem"}]}]