{"id":5060,"date":"2022-05-11T13:29:51","date_gmt":"2022-05-11T11:29:51","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=5060"},"modified":"2022-05-11T13:36:05","modified_gmt":"2022-05-11T11:36:05","slug":"jak-zacit-behat-a-vydrzet-u-toho","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2022\/05\/11\/jak-zacit-behat-a-vydrzet-u-toho\/","title":{"rendered":"Jak za\u010d\u00edt b\u011bhat a vydr\u017eet u toho. S tren\u00e9rem o s\u00edle v\u016fle, spr\u00e1vn\u00e9 technice i v\u00fddr\u017ei"},"content":{"rendered":"

S kondi\u010dn\u00edm tren\u00e9rem jsme si pov\u00eddali o tom, jak p\u0159i b\u011bhu spr\u00e1vn\u011b d\u00fdchat, pro\u010d n\u00e1s p\u0159i n\u011bm n\u011bkdy bol\u00ed kolena, jak rozd\u00fdchat p\u00edch\u00e1n\u00ed v boku nebo jak \u010dasto b\u011bhat pro hubnut\u00ed. A proto\u017ee b\u011bh je jeden z 50 sport\u016f, za kter\u00e9 vrac\u00edme klient\u016fm pen\u00edze, zeptali jsme se za n\u011b: jak za\u010d\u00edt b\u011bhat a u\u017e nep\u0159estat?<\/b><\/p>\n

\u201eB\u011bh je pro m\u011b v\u00e1\u0161e\u0148. Neskute\u010dn\u00e1,\u201c<\/span><\/i> \u0159\u00edk\u00e1 Martin Lev\u00fd, celo\u017eivotn\u00ed b\u011b\u017eec, kondi\u010dn\u00ed tren\u00e9r a vystudovan\u00fd filozof, kter\u00e9ho v\u00e1\u017en\u011b nep\u0159ehl\u00e9dnete. A\u0165 u\u017e d\u00edky jeho v\u00fd\u0161ce \u2013 m\u011b\u0159\u00ed t\u00e9m\u011b\u0159 dva metry \u2013, nebo d\u00edky jeho stylu b\u011bhu. \u201eGepard\u201c je asi to spr\u00e1vn\u00e9 p\u0159irovn\u00e1n\u00ed. P\u016fvodn\u011b za\u010dal b\u011bhat, aby se ulil ze \u0161koly, dnes u\u010d\u00ed b\u011bhat ostatn\u00ed a ukazuje jim, jak b\u011bh m\u011bn\u00ed \u017eivot k lep\u0161\u00edmu. P\u016fsob\u00ed jako hlavn\u00ed tren\u00e9r v Running Mall \u2013 b\u011b\u017eeck\u00e9m centru RunCzech, spolu se Zuzanou Hejdovou po\u0159\u00e1d\u00e1 atletick\u00e9 kempy pro d\u011bti. Vede \u017eensk\u00e9 kurzy pod n\u00e1zvem Jdu b\u011bhat a zalo\u017eil vlastn\u00ed projekt <\/span>B\u011bhu zdar,<\/span><\/a> ve kter\u00e9m rovn\u00e1 b\u011b\u017ec\u016fm techniku individu\u00e1ln\u011b nebo ve skupin\u011b.\u00a0<\/span><\/p>\n

Vystudoval jste kondi\u010dn\u00ed tren\u00e9rstv\u00ed na V\u0160TVS Palestra a taky filozofii, to je k b\u011bhu opravdu zaj\u00edmav\u00fd obor.\u00a0<\/b><\/p>\n

Filozofie m\u011b bavila, hodn\u011b m\u011b posunula v uva\u017eov\u00e1n\u00ed. Nicm\u00e9n\u011b studium bylo p\u0159edev\u0161\u00edm o \u010detb\u011b knih a mn\u011b zoufale chyb\u011bl pohyb. U\u017e jsem nev\u011bd\u011bl, jak si s tou knihou sednout nebo lehnout. Za\u010dal jsem to vyva\u017eovat b\u011bhem, kter\u00fdm jsem si v\u017edycky vy\u010distil hlavu.\u00a0<\/span><\/p>\n

Vzpomenete si na sv\u016fj nejextr\u00e9mn\u011bj\u0161\u00ed b\u011bh?<\/b><\/p>\n

<\/b>Ka\u017ed\u00fd rok si d\u00e1m n\u011bjakou zaj\u00edmavou v\u00fdzvu. Loni jsem t\u0159eba b\u011b\u017eel ve Skotsku z\u00e1vod p\u0159es Ben Nevis, nejv\u011bt\u0161\u00ed horu Velk\u00e9 Brit\u00e1nie, s p\u0159ev\u00fd\u0161en\u00edm asi t\u0159i kilometry. Rok p\u0159edt\u00edm jsem b\u011b\u017eel p\u0159es ba\u017einy v Estonsku, to bylo taky moc hezk\u00e9.\u00a0<\/span><\/p>\n

Jak za\u010d\u00edt b\u011bhat, \u010d\u00edm se namotivovat? Jak\u00e9 jsou podle v\u00e1s hlavn\u00ed benefity b\u011bhu?\u00a0<\/b><\/p>\n

Je jich stra\u0161n\u011b moc. Prvn\u00ed je, \u017ee se s n\u011bk\u00fdm m\u016f\u017eete potkat, pobavit se a z\u00e1rove\u0148 d\u011blat n\u011bco pro sebe. B\u011bh m\u00e1 pozitivn\u00ed vliv na mysl, okysli\u010duje mozek, zvy\u0161uje prokrven\u00ed cel\u00e9ho t\u011bla, co\u017e funguje jako prevence proti mnoha nemocem. Z t\u011bla se prost\u0159ednictv\u00edm potu nav\u00edc vylu\u010duje spousta toxin\u016f. Je to skv\u011bl\u00fd pomocn\u00edk i p\u0159i psychohygien\u011b.<\/span><\/p>\n

\"jak
Martin pom\u00e1h\u00e1 b\u011b\u017ec\u016fm na r\u016fzn\u00fdch \u00farovn\u00edch se spr\u00e1vnou technikou i v\u00fddr\u017e\u00ed. Foto: archiv ML<\/figcaption><\/figure>\n

M\u016f\u017ee n\u00e1s k b\u011bhu motivovat t\u0159eba pes?\u00a0<\/b><\/p>\n

Ur\u010dit\u011b, spousta lid\u00ed b\u011bh\u00e1 se psem a spoj\u00ed tak p\u0159\u00edjemn\u00e9 s u\u017eite\u010dn\u00fdm. Jen bych toho psa bral a\u017e ve chv\u00edli, kdy m\u00e1te vypilovanou techniku a m\u016f\u017eete se tak pln\u011b soust\u0159edit i na n\u011bj.\u00a0<\/span><\/p>\n

Plat\u00ed u b\u011bhu, \u017ee nikdy nen\u00ed pozd\u011b na to za\u010d\u00edt?\u00a0<\/b><\/p>\n

Jasn\u011b. B\u011bhat m\u016f\u017eete, dokud v\u00e1m to t\u011blo dovol\u00ed. Je to jako s autem, to taky nebude jezdit skv\u011ble cel\u00fd \u017eivot. Jednou se z t\u011bla stane veter\u00e1n, kter\u00fd t\u0159eba sem tam n\u011bkam vyb\u011bhne, ale sp\u00ed\u0161 ne\u017e b\u011b\u017eeck\u00e1 rutina to bude oslava, \u017ee je\u0161t\u011b m\u016f\u017ee. Ale to se v dne\u0161n\u00edm sv\u011bt\u011b medic\u00edny bav\u00edme o v\u011bku osmdes\u00e1t plus.<\/span><\/p>\n

\u201eKdy\u017e \u010dlov\u011bk dok\u00e1\u017ee b\u011b\u017eet t\u0159icet minut v kuse bez ohledu na vzd\u00e1lenost, u\u017e m\u016f\u017ee n\u011bco dok\u00e1zat.\u201c<\/strong><\/h2>\n

Hodn\u011b lid\u00ed p\u0159estane sportovat spolu s hektick\u00fdm \u017eivotn\u00edm tempem, d\u011btmi, \u00fanavou\u2026<\/b><\/p>\n

A to je pr\u00e1v\u011b ten paradox. Kdy\u017e jdete b\u011bhat a na za\u010d\u00e1tku se c\u00edt\u00edte hrozn\u011b unaven\u011b, na konci p\u0159esto za\u017eijete p\u0159\u00edliv energie. \u010clov\u011bk by \u010dekal, \u017ee kdy\u017e bude unaven\u00fd, tak ho logicky fyzick\u00e1 z\u00e1t\u011b\u017e \u00fapln\u011b doraz\u00ed. Ale u b\u011bhu je to jinak. Samoz\u0159ejm\u011b kdy\u017e p\u016fjdete utahan\u00ed do Stromovky b\u011bhat kopce, t\u011blo zat\u011b\u017eujete a unav\u00edte se je\u0161t\u011b v\u00edc. Ale kdy\u017e zvol\u00edte pomal\u00fd regenera\u010dn\u00ed b\u011bh, p\u0159i kter\u00e9m v\u00e1s budou p\u0159edb\u00edhat i maminky s ko\u010d\u00e1rky, m\u016f\u017eete si skute\u010dn\u011b odpo\u010dinout.<\/span><\/p>\n

P\u0159izn\u00e1m se, \u017ee term\u00edn \u201epomal\u00fd b\u011bh\u201c sly\u0161\u00edm poprv\u00e9.\u00a0<\/b><\/p>\n

P\u0159i pomal\u00e9m b\u011bhu sta\u010d\u00ed, kdy\u017e jste v nejni\u017e\u0161\u00ed aktivit\u011b. Nejde o vzd\u00e1lenost, ale o v\u00fddr\u017e a pocit komfortu. Kdy\u017e b\u011b\u017eec dok\u00e1\u017ee b\u011b\u017eet t\u0159icet minut v kuse bez ohledu na vzd\u00e1lenost, u\u017e m\u016f\u017ee n\u011bco dok\u00e1zat. Na za\u010d\u00e1tku je dobr\u00e9 zvolit indi\u00e1nsk\u00fd b\u011bh, kdy b\u011bh st\u0159\u00edd\u00e1te s jednou a\u017e dv\u011bma minutami ch\u016fze. Tak to m\u016f\u017eete opakovat t\u0159eba desetkr\u00e1t a vydr\u017e\u00edte b\u00fdt aktivn\u00ed klidn\u011b i 45 minut.<\/span><\/p>\n

D\u00e1 se p\u0159i pomal\u00e9m b\u011bhu zhubnout?\u00a0<\/b><\/p>\n

Ano. Zat\u00edmco p\u0159i rychl\u00e9m b\u011bhu t\u011blo spaluje v\u00edce cukry, p\u0159i pomal\u00e9m tuky. Mus\u00edte ale b\u00fdt v aktivit\u011b pr\u00e1v\u011b aspo\u0148 t\u011bch zm\u00edn\u011bn\u00fdch 45 minut. B\u011bh pak nav\u00edc p\u016fsob\u00ed i fyzioterapeuticky.<\/span><\/p>\n

Jakou roli v tom hraje dech?\u00a0<\/b><\/p>\n

To, jak d\u00fdch\u00e1te, nep\u0159\u00edmo odpov\u00edd\u00e1 tepov\u00e9 frekvenci. \u010c\u00edm rychleji se h\u00fdbete, t\u00edm rychleji d\u00fdch\u00e1te a s t\u00edm roste i tepov\u00e1 frekvence. Kdy\u017e pob\u011b\u017e\u00edte rychle, ale budete se sna\u017eit d\u00fdchat pomalu, srde\u010dn\u00ed tep bude ni\u017e\u0161\u00ed.<\/span><\/p>\n

Co si tedy po\u0159\u00eddit za v\u00fdbavu, pokud chceme b\u011bh\u00e1n\u00edm hubnout? M\u00e1me b\u011bhat podle tepov\u00e9 frekvence?<\/b><\/p>\n

Pokud chcete b\u011bhem hubnout, sta\u010d\u00ed stopky a v\u00e1ha. M\u016f\u017eete si ale po\u0159\u00eddit i hodinky nebo n\u00e1ramek, kter\u00e9 m\u011b\u0159\u00ed tepovou frekvenci laserem. Dobr\u00fd je tak\u00e9 hrudn\u00ed p\u00e1s, kter\u00fd poskytuje nejp\u0159esn\u011bj\u0161\u00ed \u00fadaje, ale je pom\u011brn\u011b drah\u00fd. Po ka\u017ed\u00e9m b\u011bhu pak rad\u00edm zapsat si \u010das, tepovku a vzd\u00e1lenost. <\/span>Existuje toti\u017e takov\u00e9 pravidlo: co se zaznamen\u00e1v\u00e1, to se zlep\u0161uje. M\u016f\u017eete to pak porovn\u00e1vat s t\u00edm, jak jste se p\u0159i b\u011bhu c\u00edtila t\u0159eba p\u0159ed m\u011bs\u00edcem. A i kdy\u017e v\u00e1m ten den p\u0159ijde, \u017ee to bylo na nic, v porovn\u00e1n\u00ed se za\u010d\u00e1tkem vid\u00edte, \u017ee se zlep\u0161ujete.\u00a0<\/span><\/p>\n

\n

M\u00e1te z\u00e1lusk na nov\u00e9 b\u011b\u017eeck\u00e9 vybaven\u00ed nebo chytr\u00e9 hodinky? D\u00e1me v\u00e1m na n\u011b voucher v hodnot\u011b 3000 K\u010d. Sjednejte si do konce m\u011bs\u00edce \u017eivotn\u00ed poji\u0161t\u011bn\u00ed Mutumutu, spl\u0148te m\u011bs\u00ed\u010dn\u00ed v\u00fdzvu, sd\u00edlejte fotku ve sportovn\u00edm a m\u00e1te to v kapse.<\/span><\/i><\/p>\n

Chci hodinky!<\/a><\/div><\/span><\/a><\/p>\n
\n

\u201eZvednout se r\u00e1no z postele a vyb\u011bhnout, vst\u00e1t od kancel\u00e1\u0159sk\u00e9ho stolu a j\u00edt b\u011bhat, to je pro t\u011blo \u0161ok.\u201c<\/strong><\/h2>\n

Je pot\u0159eba se p\u0159ed ka\u017ed\u00fdm b\u011bhem n\u011bjak rozcvi\u010dit nebo prot\u00e1hnout?<\/b><\/p>\n

Ur\u010dit\u011b. Spousta lid\u00ed to ned\u011bl\u00e1, co\u017e je samoz\u0159ejm\u011b chyba. Zvednout se r\u00e1no z postele a vyb\u011bhnout, vst\u00e1t od kancel\u00e1\u0159sk\u00e9ho stolu a j\u00edt b\u011bhat, to je pro svaly \u0161ok. B\u011bhem aktivity se toti\u017e teprve aktivuj\u00ed i ony samy, a kdy\u017e je na za\u010d\u00e1tku nerozeh\u0159ejete, vznik\u00e1 nebezpe\u010d\u00ed \u00farazu \u2013 nata\u017een\u00ed sval\u016f, namo\u017een\u00ed a podobn\u011b, kter\u00e9 v\u00e1s m\u016f\u017ee vy\u0159adit t\u0159eba i na m\u011bs\u00edc.\u00a0<\/span><\/p>\n

\u010c\u00edm tedy tr\u00e9nink za\u010d\u00edt?\u00a0<\/b><\/p>\n

\u00dapln\u011b sta\u010d\u00ed rozklus, tedy pomal\u00fd b\u011bh na p\u011bt minut. Pot\u00e9 ch\u016fze, p\u0159i kter\u00e9 rozkrou\u017e\u00edme ob\u011b ruce. T\u00edm se kr\u00e1sn\u011b uvoln\u00ed hrudn\u00ed ko\u0161, kl\u00ed\u010dn\u00ed kosti a zv\u011bt\u0161\u00ed se kapacita plic. S v\u011bt\u0161\u00edm \u201ekysl\u00edkov\u00fdm budgetem\u201c si m\u016f\u017eete dovolit b\u011b\u017eet rychleji a d\u00e1l. Pak n\u00e1sleduje b\u011b\u017eeck\u00e1 abeceda, kter\u00e1 slou\u017e\u00ed pro rozpohybov\u00e1n\u00ed t\u011bla, \u0161lach, sval\u016f, kloub\u016f. Je to tak\u00e9 v\u00fdborn\u00e1 prevence proti zran\u011bn\u00ed. Kdy\u017e ji budete d\u011blat p\u0159i ka\u017ed\u00e9m vyb\u011bhnut\u00ed, dostane se v\u00e1m do svalov\u00e9 pam\u011bti, a zlep\u0161\u00ed se v\u00e1m tak i samotn\u00e1 technika b\u011bhu.<\/span><\/p>\n

Za jak dlouho si to t\u011blo zapamatuje?\u00a0<\/b><\/p>\n

Pohyb mus\u00edte ud\u011blat alespo\u0148 dvoutis\u00edckr\u00e1t, pak se zapojuje svalov\u00e1 pam\u011b\u0165.<\/span><\/p>\n

\"jak
\u201eB\u011bh je skv\u011bl\u00fd pomocn\u00edk p\u0159i psychohygien\u011b. Ale i p\u0159i fyzioterapii,\u201c \u0159\u00edk\u00e1 Martin Lev\u00fd.<\/figcaption><\/figure>\n

Jak\u00fd je ide\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n? Sta\u010d\u00ed b\u011bhat t\u0159eba jednou t\u00fddn\u011b?<\/b><\/p>\n

To je m\u00e1lo. Pokud pob\u011b\u017e\u00edm jednou t\u00fddn\u011b deset kilometr\u016f, budou m\u011b bolet \u0161lachy i klouby a dost pravd\u011bpodobn\u011b s t\u00edm brzy p\u0159estanu. T\u0159ikr\u00e1t t\u00fddn\u011b je takov\u00e9 minimum. Kdy\u017e vydr\u017e\u00edte dva m\u011bs\u00edce v kuse t\u0159ikr\u00e1t t\u00fddn\u011b vyb\u011bhnout, budete to pak milovat, nebo\u0165 to pro t\u011blo ji\u017e nebude nekomfortn\u00ed z\u00f3na.<\/span><\/p>\n

Co d\u011blat, kdy\u017e dob\u011bhneme?\u00a0<\/b><\/p>\n

Na konci tr\u00e9ninku je d\u016fle\u017eit\u00e9 za\u0159adit ch\u016fzi. Potom je dobr\u00e9 doplnit tekutiny a vrhnout se na desetiminutov\u00e9 <\/span>protahov\u00e1n\u00ed.<\/span><\/a>\u00a0<\/span><\/p>\n

Jak spr\u00e1vn\u011b b\u011bhat? Jsou n\u011bjak\u00e9 \u010dast\u00e9 chyby, kter\u00fdch se m\u00e1me vyvarovat?\u00a0<\/b><\/p>\n

Ka\u017ed\u00fd za\u010d\u00e1te\u010dn\u00edk b\u011bh\u00e1 zbyte\u010dn\u011b rychle, co\u017e m\u016f\u017ee zp\u016fsobit bolesti kloub\u016f a sval\u016f. Asi polovina b\u011b\u017ec\u016f tak\u00e9 b\u011bh\u00e1 technikou ch\u016fze \u2013 p\u0159i ka\u017ed\u00e9m kroku p\u0159itahuj\u00ed \u0161pi\u010dku nahoru, aby j\u00ed nedrhli po zemi. Vznikaj\u00ed pak v\u011bt\u0161\u00ed n\u00e1razy na cel\u00fd kloubn\u00ed syst\u00e9m a t\u00edm se klouby v\u00edc zat\u011b\u017euj\u00ed.<\/span><\/p>\n

M\u016f\u017eeme si \u0161patnou technikou b\u011bhu v\u00e1\u017en\u011b ubl\u00ed\u017eit?\u00a0<\/b><\/p>\n

Ano, a d\u011bje se to docela \u010dasto, t\u0159eba ve chv\u00edl\u00edch, kdy b\u011b\u017e\u00edte rychle z kopce. Vznikaj\u00ed p\u0159i tom kontinu\u00e1ln\u00ed n\u00e1razy na chrupavku, kter\u00e1 se t\u00edm ni\u010d\u00ed. \u010cast\u00e9 jsou i praskl\u00e9 menisky nebo otekl\u00fd obal kloubn\u00edho l\u016f\u017eka, kter\u00e9 se napln\u00ed kloubn\u00ed vodou.<\/span><\/p>\n

\n

Sportovn\u00ed \u00faraz v\u00e1s m\u016f\u017ee vy\u0159adit z pr\u00e1ce na t\u00fddny i m\u011bs\u00edce. To ale neznamen\u00e1, \u017ee sportu nefand\u00edme! Jen sv\u00fdm klient\u016fm doporu\u010dujeme, aby se pojistili pro p\u0159\u00edpad invalidity<\/a> i pracovn\u00ed neschopnosti<\/a>. Ostatn\u011b je\u0161t\u011b \u010dast\u011bji ne\u017e \u00farazy za v\u00fdpadek p\u0159\u00edjm\u016f m\u016f\u017eou nemoci. Tak myslete na zadn\u00ed vr\u00e1tka.<\/span><\/i><\/p>\n

Spo\u010d\u00edtat pojistn\u00e9<\/a><\/div><\/span><\/a><\/p>\n
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Co povrchy jako asfalt? Jak to reaguje s klouby?<\/b><\/p>\n

<\/b><\/b>Sta\u010d\u00ed m\u00edt dobrou techniku a dobr\u00e9 boty. V\u016fbec neplat\u00ed, \u017ee by byl asfalt k b\u011bhu nevhodn\u00fd.\u00a0<\/span><\/p>\n

N\u011bkte\u0159\u00ed odborn\u00edci rad\u00ed b\u011bhat naboso\u2026<\/b><\/p>\n

To pak ty ot\u0159esy na pat\u011b c\u00edt\u00edte a donut\u00ed v\u00e1s to j\u00edt p\u0159es \u0161pi\u010dku. Ale do\u0161lap na \u0161pi\u010dku m\u016f\u017ee p\u0159et\u011b\u017eovat l\u00fdtka, kter\u00e1 po takov\u00e9m b\u011bhu dost \u010dasto bol\u00ed. Co\u017e je po\u0159\u00e1d lep\u0161\u00ed, ne\u017e kdy\u017e bol\u00ed klouby, proto\u017ee ty se na rozd\u00edl od sval\u016f regeneruj\u00ed jen zhruba do dvac\u00e1t\u00e9ho roku. Ale kdy\u017e se nau\u010d\u00edte b\u011bhat spr\u00e1vn\u011b, nebude v\u00e1s bolet v\u016fbec nic.\u00a0<\/span><\/p>\n

N\u011bkdy p\u0159i b\u011bhu bol\u00ed hrudn\u00edk nebo p\u00edch\u00e1 v boku. Pro\u010d tomu tak je?\u00a0<\/b><\/p>\n

P\u00edch\u00e1n\u00ed v boku v\u011bt\u0161inou signalizuje stres v br\u00e1nici, kter\u00e1 nev\u00ed, jestli m\u00e1 j\u00edt nahoru a zv\u011bt\u0161it prostor b\u0159i\u0161n\u00ed dutiny, nebo dol\u016f a zv\u011bt\u0161it prostor v hrudn\u00edm ko\u0161i. <\/span>Nepravideln\u00e9, stresov\u00e9 nebo neklidn\u00e9 d\u00fdch\u00e1n\u00ed zp\u016fsob\u00ed k\u0159e\u010d br\u00e1nice. J\u00e1 pou\u017e\u00edv\u00e1m t\u0159i kroky, jak ji uvolnit. Rozd\u00fdchat to, zklidnit a zpomalit v\u00fddech i n\u00e1dech. P\u0159ej\u00edt do v\u00fdklusu nebo ch\u016fze a nakonec zvednout ruce co nejv\u00fd\u0161 nad hlavu a t\u00edm zapojit mezi\u017eebern\u00ed svaly. Pot\u00e9, co v\u0161echny kroky aplikujete, v\u011bt\u0161inou v\u0161e do p\u016fl minuty odezn\u00ed.<\/span><\/p>\n

\u201eB\u011bh je jeden ze sport\u016f, kter\u00e9 p\u0159i spr\u00e1vn\u00e9 technice kr\u00e1sn\u011b r\u00fdsuj\u00ed mimo jin\u00e9 i b\u0159i\u0161n\u00ed svaly. L\u00e9pe ne\u017e cvi\u010den\u00ed v posilovn\u011b.\u201c\u00a0<\/strong><\/h2>\n

Vedete tak\u00e9 b\u011b\u017eeck\u00e9 kurzy pro \u017eeny pod platformou Jdu b\u011bhat. Jak jsou na tom maminky po porodu? Kdy mohou za\u010d\u00edt b\u011bhat?\u00a0<\/b><\/p>\n

Z\u00e1le\u017e\u00ed na tom, jak\u00fd m\u011bly porod, jestli p\u0159irozen\u00fd, nebo c\u00edsa\u0159sk\u00fdm \u0159ezem. V tom druh\u00e9m p\u0159\u00edpad\u011b b\u00fdvaj\u00ed \u010dasto rozestoupen\u00e9 b\u0159i\u0161n\u00ed svaly (tzv. diast\u00e1za) a je pot\u0159eba, aby se to nejd\u0159\u00edv zhojilo, ne\u017e se za\u010dne posilovat. Jinak m\u016f\u017ee vzniknout trval\u00e1 mezera mezi b\u0159i\u0161n\u00edmi svaly. B\u011bh ale v\u0159ele doporu\u010duji, je to jeden ze sport\u016f, kter\u00e9 p\u0159i spr\u00e1vn\u00e9 technice kr\u00e1sn\u011b r\u00fdsuj\u00ed b\u0159i\u0161n\u00ed svaly. L\u00e9pe ne\u017e cvi\u010den\u00ed v posilovn\u011b.\u00a0<\/span><\/p>\n

Existuje n\u011bjak\u00fd sport, se kter\u00fdm je dobr\u00e9 b\u011bh kombinovat?<\/b><\/p>\n

Ide\u00e1ln\u011b s j\u00edzdou na kole a plav\u00e1n\u00edm. Dobr\u00e9 je i lezen\u00ed nebo skialpinismus. Je d\u016fle\u017eit\u00e9, aby t\u011blo nem\u011blo jen monot\u00f3nn\u00ed pohyb, proto\u017ee se pak nerozv\u00edj\u00ed tolik. To je stejn\u00e9, jako kdy\u017e kulturista posiluje jen horn\u00ed \u010d\u00e1st t\u011bla, a nohy mu z\u016fstanou tenk\u00e9. T\u011blo nen\u00ed hloup\u00e9, p\u0159estane tvo\u0159it svalovou hmotu, proto\u017ee by to nohy nakonec neunesly. Pokud chcete m\u00edt v\u00edc svalov\u00e9 hmoty, mus\u00edte posilovat komplexn\u011b cel\u00e9 t\u011blo.<\/span><\/p>\n

\n

\u017divotn\u00ed poji\u0161t\u011bn\u00ed Mutumutu vrac\u00ed klient\u016fm pen\u00edze za b\u011bh\u00e1n\u00ed \u2013 a nejen za n\u011bj. A\u017e 20 % z pojistn\u00e9ho dostanete zp\u00e1tky za to, \u017ee pravideln\u011b jezd\u00edte na kole, chod\u00edte nebo se v\u011bnujete jednomu z pades\u00e1ti dal\u0161\u00edch sport\u016f. Dal\u0161\u00edch 5 % dostanou zp\u00e1tky neku\u0159\u00e1ci a je\u0161t\u011b 5 % ti, kte\u0159\u00ed nezanedb\u00e1vaj\u00ed preventivn\u00ed prohl\u00eddky u doktora.<\/i><\/b><\/p>\n

A\u017e 30 % pojistn\u00e9ho zp\u011bt<\/a><\/div><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

S kondi\u010dn\u00edm tren\u00e9rem jsme si pov\u00eddali o tom, jak p\u0159i b\u011bhu spr\u00e1vn\u011b d\u00fdchat, pro\u010d n\u00e1s p\u0159i n\u011bm n\u011bkdy bol\u00ed kolena, jak rozd\u00fdchat p\u00edch\u00e1n\u00ed v boku nebo jak \u010dasto b\u011bhat pro hubnut\u00ed. A proto\u017ee b\u011bh je jeden z 50 sport\u016f, za kter\u00e9 vrac\u00edme klient\u016fm pen\u00edze, zeptali jsme se za n\u011b: jak za\u010d\u00edt b\u011bhat a u\u017e nep\u0159estat? …<\/p>\n","protected":false},"author":23,"featured_media":5065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[25,446],"class_list":["post-5060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-beh","tag-motivace-ke-sportu"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=5060"}],"version-history":[{"count":8,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5060\/revisions"}],"predecessor-version":[{"id":5072,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5060\/revisions\/5072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/5065"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=5060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=5060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=5060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}