{"id":6899,"date":"2021-06-18T00:00:00","date_gmt":"2021-06-17T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/trenovanie-az-do-zlyhania-svalu-vyhnite-sa-tejto-chybe\/"},"modified":"2021-06-18T00:00:00","modified_gmt":"2021-06-17T23:00:00","slug":"trenovanie-az-do-zlyhania-svalu-vyhnite-sa-tejto-chybe","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/trenovanie-az-do-zlyhania-svalu-vyhnite-sa-tejto-chybe\/","title":{"rendered":"Tr\u00e9novanie a\u017e do zlyhania svalov? Vyhnite sa tejto chybe!"},"content":{"rendered":"

Ur\u010dite v\u00e1m to u\u017e niekto hovoril, alebo ste to niekde po\u010duli. D\u00e1va to aj zmysel. \u010cim viac cvi\u010d\u00edme, t\u00fdm viac na\u0161e svaly narast\u00fa a nemus\u00edme sa o ni\u010d stara\u0165. Tr\u00e9ning do zlyhania je super<\/strong>. Koniec \u010dl\u00e1nku. Alebo?<\/p>\n Cvi\u010denie do zlyhania zdroj: stack.com\n

Je pravda, \u017ee t\u00e1to my\u0161lienka m\u00e1 aj svoje opodstatnenie. Pravdou v\u0161ak je, \u017ee v pr\u00edpade ak si vyber\u00e1te „inteligentn\u00fd“ tr\u00e9ning, namiesto najintenz\u00edvnej\u0161ieho, ak\u00fd si viete predstavi\u0165<\/strong>, rob\u00edte spr\u00e1vne. Ako by sme ale mali tr\u00e9nova\u0165 „inteligentne“, aby sme maximalizovali rast?<\/p>\n

Aby som zodpovedal t\u00fato ot\u00e1zku, spome\u0148te si na najv\u00e4\u010d\u0161ieho maka\u010da v telocvi\u010dni. Ka\u017ed\u00fd set ide a\u017e do zlyhania. Nikdy neprest\u00e1va a tak\u00fdchto setov si d\u00e1 aj \u0161es\u0165<\/strong>. In\u00fdmi slovami, ide jednoducho do bodu, kedy nem\u00f4\u017ee vykona\u0165 \u010fal\u0161\u00ed rep (opakovanie) bez toho, aby ohrozil s\u00e1m seba a svoju formu.<\/p>\n

Je vhodn\u00e9 tr\u00e9nova\u0165 a\u017e do zlyhania svalov?<\/h3>\n

Tr\u00e9ning a\u017e do zlyhania sa be\u017ene pova\u017euje za najlep\u0161\u00ed sp\u00f4sob tr\u00e9novania rastu svalov z nieko\u013ek\u00fdch hlavn\u00fdch d\u00f4vodov.<\/p>\n

Prv\u00e1 my\u0161lienka sa t\u00fdka v\u00fdskumu, ktor\u00fd uk\u00e1zal, \u017ee ke\u010f rob\u00edme \u010fal\u0161ie a \u010fal\u0161ie opakovania v\u017edy sa bl\u00ed\u017eime k zlyhaniu. \u010c\u00edm sme k nemu bli\u017e\u0161ie, t\u00fdm viac svaly za\u0165a\u017eujeme a „trh\u00e1me“ svalov\u00e9 vl\u00e1kna<\/strong>. To znamen\u00e1, \u017ee teoreticky by zlyhanie viedlo k maxim\u00e1lnemu nap\u00e4tiu pri ve\u013emi intenz\u00edvnom tr\u00e9ningu – a telo by opravovalo tieto svalov\u00e9 vl\u00e1kna, ktor\u00e9 by pri intenz\u00edvnom tr\u00e9ningu boli pou\u017eit\u00e9 a\u017e do zlyhania.<\/p>\n Zdroj: themusclephd.com\n

Vzh\u013eadom na pozit\u00edvny vz\u0165ah, ktor\u00fd je vidno medzi objemom tr\u00e9ningu a rastom svalov, by sa mohlo zda\u0165, \u017ee maxim\u00e1lna z\u00e1\u0165a\u017e svalov u ka\u017ed\u00e9ho setu a\u017e do zlyhania je vhodn\u00fdm \u0161t\u00fdlom cvi\u010denia<\/strong>. Pod\u013ea toho bude v\u00fdsledkom u\u017e iba v\u00e4\u010d\u0161\u00ed rast. Zdalo by sa teda, \u017ee cvi\u010denie do zlyhania je najlep\u0161ou vo\u013ebou pre rast, v\u0161ak?<\/p>\n

Nie tak r\u00fdchlo.<\/strong><\/p>\n

Cvi\u010denie a\u017e do zlyhania m\u00e1 ve\u013ek\u00fa nev\u00fdhodu<\/h3>\n

Pravdou je, \u017ee tr\u00e9novan\u00edm do zlyhania je pre v\u00e4\u010d\u0161inu fitnes\u00e1kov nepr\u00edjemn\u00e9. Vy\u017eaduje si ve\u013ek\u00fa motiv\u00e1ciu robi\u0165 ka\u017ed\u00fd tr\u00e9ning na maximum<\/strong>. Okrem toho je pre telo ve\u013emi \u00fanavn\u00fd. Ale predsa len, vy ste ten zodpovedn\u00fd maka\u010d a dok\u00e1\u017eete to ka\u017ed\u00fd druh\u00fd de\u0148, v\u0161ak?<\/p>\n

V\u00fdskum v skuto\u010dnosti uk\u00e1zal, \u017ee tr\u00e9ning do zlyhania sp\u00f4sobuje nadmern\u00e9 po\u0161kodenie svalov<\/strong>. Hlavnou nev\u00fdhodou je, \u017ee zna\u010dne pred\u013a\u017ei \u010das na zotavenie. Subjekty v\u0161eobecne potrebovali o 24-48 hod\u00edn dlh\u0161ie, aby sa ich svaly zotavili po tr\u00e9ningu do zlyhania, v porovnan\u00ed so skupinou ktor\u00e1 urobila o 2-3 opakovania menej<\/strong>.<\/p>\n Zdroj: howtobeast.com\n

Je to dos\u0165 ve\u013ek\u00fd probl\u00e9m, preto\u017ee zotavenie je d\u00f4le\u017eit\u00e9 aby ste mohli znovu tr\u00e9nova\u0165. Konzistentnos\u0165 nad intenzitu<\/strong>. Po\u0161kodenie svalov sa tie\u017e m\u00f4\u017ee \u013eahko prejavi\u0165 aj u \u010fal\u0161\u00edch tr\u00e9ningov po\u010das cel\u00e9ho t\u00fd\u017ed\u0148a. V\u00fdsledkom je, \u017ee bude br\u00e1ni\u0165 v\u00e1\u0161mu v\u00fdkonu pri \u010fal\u0161\u00edch cvikoch.<\/p>\n

Znepokojuj\u00face je tie\u017e to, \u017ee v\u00fdskum uk\u00e1zal, \u017ee ke\u010f cvi\u010d\u00edme do zlyhania viac t\u00fd\u017ed\u0148ov, m\u00f4\u017ee to nakoniec vies\u0165 do stavu „pretr\u00e9novania“<\/strong>.\u00a0 Tento stav vedie k zn\u00ed\u017eeniu anabolick\u00fdch horm\u00f3nov. Telo m\u00f4\u017ee by\u0165 vo 2 stavoch. Anabolick\u00fd a katabolick\u00fd<\/strong>. Po\u010das anabolick\u00e9ho na\u0161e telo stavia bunky.<\/p>\n

Ak telo jednoducho sa do tohto stavu po\u010das sp\u00e1nku nedostane, va\u0161e svaly nemaj\u00fa kedy sa opravi\u0165 a n\u00e1sledne zv\u00e4\u010d\u0161i\u0165. To vytv\u00e1ra toxick\u00e9 prostredie. Vzh\u013eadom na r\u00f4zne v\u00fdhody a potenci\u00e1lne nev\u00fdhody tr\u00e9ningu<\/strong> do zlyhania si mo\u017eno hovor\u00edte, ako tvrdo by ste mali tr\u00e9nova\u0165, aby ste maximalizovali rast. A \u00e1no, existuje aj stav, do ktor\u00e9ho sa chcete presne dosta\u0165.<\/p>\n Infografika zdroj: builtwithscience.com\n

Najlep\u0161ie je presta\u0165 cvi\u010di\u0165 pred zlyhan\u00edm svalov<\/h3>\n

V\u00e1\u0161 v\u00fdkon v nasleduj\u00facich setoch neutrp\u00ed ani z \u010faleka, ak si zoberiete t\u00fato radu<\/strong>. Po\u010das t\u00fdchto posledn\u00fdch setov budete m\u00f4c\u0165 vykona\u0165 aj viac opakovan\u00ed. V\u00fdsledkom jednej \u0161t\u00fadie bolo to, \u017ee zatia\u013e \u010do subjekty jednej skupiny sk\u00fa\u0161ali cvi\u010di\u0165 do zlyhania, t\u00ed druh\u00fd jednoducho cvi\u010dili viac-kr\u00e1t a prest\u00e1vali pred zlyhan\u00edm<\/strong>. V\u00fdsledok? T\u00ed ktor\u00ed tr\u00e9novali do zlyhania, dok\u00e1zali tak\u00fd ist\u00fd efekt ako druh\u00e1 skupina – s viac \u00fasilia a potenci\u00e1lom pretr\u00e9novania.<\/p>\n

Ak v\u0161ak po\u010das setu nech\u00e1te vo svojej „n\u00e1dr\u017ei“ nieko\u013eko opakovan\u00ed, v\u00e1\u0161 v\u00fdkon v nasleduj\u00facich setoch neutrp\u00ed ani z\u010faleka to\u013eko, \u010do pri zlyhan\u00ed. Po\u010das t\u00fdchto posledn\u00fdch setov budete m\u00f4c\u0165 vykona\u0165 viac opakovan\u00ed<\/strong>. V\u00fdsledkom bolo, \u017ee na konci tr\u00e9ningu skon\u010dili v\u0161etky subjekty v \u0161t\u00fadii s rovnak\u00fdm objemom. Ale t\u00ed, ktor\u00ed tr\u00e9novali zlyhanie, si vy\u017eadovali ove\u013ea viac \u00fasilia.<\/p>\n

\u010co v\u0161ak hovor\u00ed \u010fal\u0161\u00ed v\u00fdskum? V\u00e4\u010d\u0161ina podporuje t\u00fato skuto\u010dnos\u0165<\/strong>. Je tomu tak najm\u00e4 v pr\u00edpade ned\u00e1vnych a dobre navrhnut\u00fdch \u010dl\u00e1nkov. Niektor\u00e9 som si vybral (napr\u00edklad tento alebo tento)<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Ur\u010dite v\u00e1m to u\u017e niekto hovoril, alebo ste to niekde po\u010duli. D\u00e1va to aj zmysel. \u010cim viac cvi\u010d\u00edme, t\u00fdm viac na\u0161e svaly narast\u00fa a nemus\u00edme<\/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-6899","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6899","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=6899"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6899\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}