So spr\u00e1vnymi pr\u00edstupmi budete pravdepodobne schopn\u00ed po tr\u00e9ningu ur\u00fdchli\u0165 regener\u00e1ciu svalov a zlep\u0161i\u0165 svoju celkov\u00fa kond\u00edciu.<\/p>\n
Ka\u017ed\u00fd fitness nad\u0161enec<\/strong> pozn\u00e1 d\u00f4le\u017eitos\u0165 spr\u00e1vnej hydrat\u00e1cie pred, po\u010das a po intenz\u00edvnom tr\u00e9ningu alebo fyzickej aktivite. Potvrdzuje to aj veda<\/strong>. Ak sa chcete vyhn\u00fa\u0165 dehydrat\u00e1cii, ktor\u00e1 je spojen\u00e1 so svalovou \u00fanavou, zn\u00ed\u017een\u00fdm v\u00fdkonom a \u010fal\u0161\u00edmi komplik\u00e1ciami, je d\u00f4le\u017eit\u00e9<\/strong> po\u010das tr\u00e9ningu pi\u0165 ve\u013ea tekut\u00edn. A ak mysl\u00edm ve\u013ea, mysl\u00edm t\u00fdm ve\u013ea ve\u013ea.<\/p>\n zdroj: ytimg.com\n Spr\u00e1vna hydrat\u00e1cia tie\u017e zni\u017euje riziko chor\u00f4b sp\u00f4soben\u00fdch teplom pri cvi\u010den\u00ed v teplom po\u010das\u00ed<\/strong>. Bohu\u017eia\u013e, ve\u013ea n\u00e1v\u0161tevn\u00edkov telocvi\u010dne sa zameriava<\/strong> na pitie vody pred svojou rutinou a zabudne to urobi\u0165 po\u010das nej, \u010do je e\u0161te d\u00f4le\u017eitej\u0161ie. In\u00ed maj\u00fa zl\u00fd zvyk pi\u0165 vodu<\/strong> iba vtedy, ke\u010f maj\u00fa sm\u00e4d, \u010do sa absol\u00fatne neodpor\u00fa\u010da.<\/p>\n Ak ste fan\u00fa\u0161ikmi \u0161portov\u00fdch n\u00e1pojov<\/strong> obohaten\u00fdch o elektrolyty alebo o ak\u00fdko\u013evek in\u00fd druh n\u00e1pojov na zotavenie po cvi\u010den\u00ed, m\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 viacer\u00e9 n\u00e1poje. Za pozornos\u0165<\/strong> stoj\u00ed ned\u00e1vna anal\u00fdza a v\u00fdskum, ktor\u00e1 zistila, \u017ee \u010dokol\u00e1dov\u00e9 mlieko (ktor\u00e9 obsahuje bielkoviny, sacharidy, tuky, vodu a elektrolyty) m\u00f4\u017ee by\u0165 skvel\u00fdm n\u00e1pojom na zotavenie po tr\u00e9ningu<\/strong>.<\/p>\n Nezab\u00fadajte v\u0161ak, \u017ee na konci d\u0148a nie je ni\u010d v\u00fdhodnej\u0161ie ako oby\u010dajn\u00e9 H2O.<\/p>\n Zdroj: unitec.az\n Nie je \u017eiadnym tajomstvom, \u017ee dostatok odpo\u010dinku<\/strong> je k\u013e\u00fa\u010dom k du\u0161evn\u00e9mu aj fyzick\u00e9mu zdraviu. Vedeli ste v\u0161ak, \u017ee jeho nedostatok m\u00f4\u017ee v\u00fdrazne zabr\u00e1ni\u0165 priebehu zotavenia svalov<\/strong>? Predstavte si, \u017ee cvi\u010d\u00edte rok, a ka\u017ed\u00fa noc nesp\u00edte dostato\u010dne. Svaly takto str\u00e1cate kumulat\u00edvne. Svaly sa buduj\u00fa<\/b> po\u010das sp\u00e1nku\u00a0nie po\u010das d\u0148a. Sp\u00e1nok je pod\u013ea m\u0148a najd\u00f4le\u017eitej\u0161\u00ed nielen pre nov\u00e1\u010dika v posil\u0148ovni, ale aj pre be\u017en\u00fdch fitness\u00e1kov<\/strong>.<\/p>\n Taktie\u017e, systematick\u00fd preh\u013ead<\/strong> publikovan\u00fdch \u0161t\u00fadi\u00ed z roku 2018<\/strong> nazna\u010duje, \u017ee intervencie sp\u00e1nku, ako napr\u00edklad pred\u013a\u017eenie sp\u00e1nku, m\u00f4\u017eu hra\u0165 d\u00f4le\u017eit\u00fa \u00falohu v niektor\u00fdch aspektoch v\u00fdkonnost<\/strong>i a zotavenia \u0161portovcov. Ak sa chcete vyhn\u00fa\u0165 komplik\u00e1ci\u00e1m<\/strong> spojen\u00fdm s tr\u00e9ningom, m\u00f4\u017ee by\u0165 preto d\u00f4le\u017eit\u00e9 z\u00edska\u0165 sedem a\u017e osem hod\u00edn sp\u00e1nku za noc.<\/p>\n Niektor\u00ed dokonca aj odpor\u00fa\u010daj\u00fa popolud\u0148aj\u0161\u00ed sp\u00e1nok<\/strong>, ktor\u00fd si d\u00e1te na 20 min\u00fat, ale osobne jednoducho odpor\u00fa\u010dam minim\u00e1lne 7 hodinov\u00fd sp\u00e1nok ka\u017ed\u00fa noc.<\/p>\n Bielkoviny s\u00fa v\u00fd\u017eivou na opravu svalov \u010d\u00edslo jeden, ktor\u00fa by ste si mali ur\u010dite vlo\u017ei\u0165 do svojej stravy. Namiesto prid\u00e1vania doplnkov do svojich n\u00e1pojov sa s\u00fastre\u010fte na pr\u00edjem denn\u00e9ho pr\u00edjmu bielkov\u00edn<\/strong> z cel\u00fdch potrav\u00edn, ako s\u00fa vajcia, gr\u00e9cky jogurt, tvaroh a m\u00e4so. Tieto v\u0161estrann\u00e9 jedl\u00e1<\/strong>\u00a0s\u00fa vynikaj\u00facim ob\u010derstven\u00edm alebo pln\u00fdmi jedlami, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pri zotaven\u00ed. Bli\u017e\u0161ie sme sa k spr\u00e1vnej strave pozreli aj v tomto \u010dl\u00e1nku.<\/p>\n zdroj: eatthis.com\n Je tie\u017e d\u00f4le\u017eit\u00e9 pred sp\u00e1nkom konzumova\u0165 jedlo bohat\u00e9 na bielkoviny, aby sa va\u0161e svaly \u010dasom opravili. Je to z toho d\u00f4vodu, preto\u017ee ak si naozaj nepo\u010d\u00edtate kal\u00f3rie<\/strong>, je mo\u017en\u00e9, \u017ee dostatok prote\u00ednu v tele nem\u00e1te. Esenci\u00e1lne aminokyseliny, ktor\u00e9 sa metabolizuj\u00fa, zabra\u0148uj\u00fa bolesti, ktor\u00e9 by ste inak mali nasleduj\u00faci de\u0148<\/strong>. Mimochodom, nezabudnite ani na pr\u00edjem bielkov\u00edn pred a po tr\u00e9ningu.<\/p>\n Pokia\u013e ide o odpo\u010dinok, v\u0161eobecn\u00fdm pravidlom je udr\u017eiava\u0165 zdrav\u00fa 48-hodinov\u00fa prest\u00e1vku medzi tr\u00e9ningami, ak ste fan\u00fa\u0161ikom n\u00e1ro\u010dnej\u0161\u00edch rut\u00edn. Nie je to samozrejme univerz\u00e1lne pravidlo<\/strong>. Ide sk\u00f4r o usmernenie, ktor\u00e9 m\u00f4\u017eete dodr\u017eiava\u0165 alebo prisp\u00f4sobi\u0165 tak, aby vyhovovalo va\u0161\u00edm osobn\u00fdm potreb\u00e1m a preferenci\u00e1m.<\/p>\n Zdroj: sweat.com\n Nikdy nezab\u00fadajte na stre\u010ding, najm\u00e4 po\u010das zotavovac\u00edch dn\u00ed. Tento zvyk \u010dasom pom\u00f4\u017ee pri zotaven\u00ed va\u0161ich svalov a u\u017e nebude fungova\u0165 ako nejak\u00e1 z\u00e1\u0165a\u017e. V z\u00e1vislosti<\/strong> od v\u00e1\u0161ho veku a \u00farovne schopnost\u00ed budete potrebova\u0165 menej \u010dasu na odpo\u010dinok alebo viac. Ak zist\u00edte, \u017ee si rob\u00edte dlh\u0161ie pauzy, pok\u00faste sa prida\u0165 aspo\u0148 1 extra de\u0148 vo\u013ena<\/strong> pre zotavenie svalov.<\/p>\n Je aj mo\u017en\u00e9 po\u010das vo\u013en\u00fdch dni si ich pripravi\u0165 tak, aby pozost\u00e1vali z \u013eahk\u00fdch cvi\u010den\u00ed, ako je j\u00f3ga<\/strong>, aby ste nestratili preh\u013ead o svojich fitness cie\u013eoch<\/strong>. Pom\u00f4\u017ee v\u00e1m to z\u00e1rove\u0148 relaxova\u0165 a na\u010derpa\u0165 nov\u00fa energiu<\/strong>. Ak v\u0161ak poci\u0165ujete nevo\u013enos\u0165 alebo zranenie, je najlep\u0161ie po\u010d\u00fava\u0165 svoje telo a da\u0165 si pre dan\u00fa partiu vo\u013eno na p\u00e1r dn\u00ed.<\/p>\n A\u017e doned\u00e1vna niektor\u00ed tr\u00e9neri a \u010fal\u0161\u00ed odborn\u00edci na fitness odpor\u00fa\u010dali sprchovanie v studenej vode<\/strong>, aby sa \u0161portovci zotavili z tr\u00e9ningu. Verilo sa<\/strong>, \u017ee z kr\u00e1tkodob\u00e9ho h\u013eadiska m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 \u00fanavu a bolestivos\u0165 svalov. Niektor\u00e9 skor\u00e9 \u0161t\u00fadie zah\u0155\u0148ali aj \u010fal\u0161ie benefity<\/strong>, ale pod\u013ea najnov\u0161\u00edch \u0161t\u00fadi\u00ed si treba d\u00e1va\u0165 pozor.<\/p>\n zdroj: thetimes.uk\n \u0160t\u00fadia mala 2 skupiny \u013eud\u00ed. Prv\u00e1 pou\u017e\u00edvala na regener\u00e1ciu svalov aj studen\u00e9 sprchy<\/strong>, druh\u00e1 nie. Po 12 t\u00fd\u017ed\u0148och sa zmerali, a pod\u013ea v\u00fdskumn\u00edkov bol rozdiel medzi skupinami. T\u00e1, ktor\u00e1 nechodila do studenej sprchy, mala lep\u0161ie v\u00fdsledky<\/strong> ako t\u00e1 druh\u00e1. Vedci skon\u0161tatovali:<\/p>\n „\u201ePou\u017eitie studenej sprchy ako pravidelnej strat\u00e9gie po regener\u00e1cii by sa malo prehodnoti\u0165.“<\/strong><\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" So spr\u00e1vnymi pr\u00edstupmi budete pravdepodobne schopn\u00ed po tr\u00e9ningu ur\u00fdchli\u0165 regener\u00e1ciu svalov a zlep\u0161i\u0165 svoju celkov\u00fa kond\u00edciu. 1. Pite ve\u013ea vody k lep\u0161ej regener\u00e1cii svalov Ka\u017ed\u00fd<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6898","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6898"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6898\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}2. Dostatok sp\u00e1nku<\/h3>\n
3. Dostatok prote\u00ednu a svaly bud\u00fa r\u00e1s\u0165<\/h3>\n
4. Odpo\u010dinok si v\u017edy napl\u00e1nujte dopredu k lep\u0161ej regener\u00e1cii svalov<\/h3>\n
Studen\u00e9 sprchy: \u00e1no, alebo nie?<\/h3>\n