[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.ryko.sk\/behom-k-zdraviu\/#Article","mainEntityOfPage":"https:\/\/www.ryko.sk\/behom-k-zdraviu\/","headline":"Behom k zdraviu","name":"Behom k zdraviu","description":"T\u00e1to aktivita nie je len pre maniakov do marat\u00f3nov, \u010di zaryt\u00fdch \u0161portovcov. Beh je skvel\u00fd, ako na chudnutie, tak aj […]","datePublished":"2019-07-19","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.ryko.sk\/author\/#Person","name":"","url":"https:\/\/www.ryko.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/df9d3e7f7fe4622e291ec02ac46f5f76755ddc91019a65e783baee3892394402?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/df9d3e7f7fe4622e291ec02ac46f5f76755ddc91019a65e783baee3892394402?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"ryko.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.ryko.sk\/wp-content\/uploads\/img_a304616_w16733_t1565803004.jpg","url":"https:\/\/www.ryko.sk\/wp-content\/uploads\/img_a304616_w16733_t1565803004.jpg","height":0,"width":0},"url":"https:\/\/www.ryko.sk\/behom-k-zdraviu\/","about":["\u0160port"],"wordCount":500,"articleBody":"T\u00e1to aktivita nie je len pre maniakov do marat\u00f3nov, \u010di zaryt\u00fdch \u0161portovcov. Beh je skvel\u00fd, ako na chudnutie, tak aj na precvi\u010denie cel\u00e9ho tela, \u010do prispieva k lep\u0161iemu tr\u00e1veniu a in\u00fdm benefitom prospe\u0161n\u00fdm k zdraviu. Ak ste za\u010diato\u010dn\u00edk a p\u00fdtate sa, \u010do treba robi\u0165 spr\u00e1vne, aby ste neskon\u010dili z natiahnut\u00fdm svalom, \u010di vyk\u013aben\u00fdm \u010dlenkom, tak ste na spr\u00e1vnom mieste. Najd\u00f4le\u017eitej\u0161ie rady, ktor\u00e9 m\u00f4\u017eete dosta\u0165 s\u00fa tieto: Urobte si pl\u00e1n a stanovte cie\u013e Pred samotnou aktivitou je d\u00f4le\u017eit\u00e9 ujasni\u0165 si, \u010do chcem dosiahnu\u0165. Cie\u013e motivuje a na\u0161e postupn\u00e9 pribli\u017eovanie sa mu je, ako \u201emed l\u00edza\u0165\u201c. Pl\u00e1n pom\u00f4\u017ee k pravidelnosti a t\u00e1 je d\u00f4le\u017eitou ingredienciou. Najlep\u0161ie je vybehn\u00fa\u0165 si aspo\u0148 tri kr\u00e1t do t\u00fd\u017ed\u0148a na polhodinu. Ale nezab\u00fadajte, \u017ee zvy\u0161n\u00e9 dni nie s\u00fa pr\u00e1zdniny, nejak\u00e1 \u013eahk\u00e1 atletika, joga alebo fitnescentrum ka\u017ed\u00e9mu prospeje. Spr\u00e1vne d\u00fdchanie Dych je d\u00f4le\u017eit\u00fd a nemali by sme si ho necha\u0165 vyrazi\u0165 pri prvom vykro\u010den\u00ed. Ak d\u00fdchame r\u00fdchlo a plytko uber\u00e1 n\u00e1m to z energie e\u0161te viac. Najlep\u0161ie je d\u00fdcha\u0165 cez nos a hlboko. Dych n\u00e1m pom\u00f4\u017ee, ke\u010f u\u017e nevl\u00e1dzeme a m\u00e1me pocit, \u017ee mus\u00edme zasta\u0165. Vtedy je dobr\u00e9 sa na\u0148 s\u00fastredi\u0165 a n\u00e1\u0161 mozog tro\u0161ku oklama\u0165 a t\u00fdm vydr\u017e\u00edme dlh\u0161ie. Dr\u017eanie tela \u010castou chybou, ktor\u00fa robia za\u010diato\u010dn\u00edci je ich postoj tela pri aktivite. Vypu\u010den\u00fd zadok a predklonen\u00e1 hlava neve\u0161t\u00ed ni\u010d dobr\u00e9 a vy sa unav\u00edte r\u00fdchlej\u0161ie, ne\u017e, akoby ste vydr\u017eali pri vzpriamenej polohe a uvo\u013enen\u00fdmi ramenami. Treba spomen\u00fa\u0165, \u017ee hlavu je dobr\u00e9 ma\u0165 rovno a h\u013eadie\u0165 pred seba. NIE POD NOHY! To je ve\u013ea kr\u00e1t pr\u00edli\u0161 monot\u00f3nne a mi si neu\u017eijeme kr\u00e1su pr\u00edrody, ktor\u00e1 je okolo. Prav\u00fd uhol v ruk\u00e1ch a do\u0161\u013eapovanie Va\u0161e ruky by mali by\u0165 v pravom uhle a paste uvo\u013enen\u00e9, aby v\u00e1s nerozbolela chrbtica. Pri pomal\u0161om behu dostupujeme prirodzene na p\u00e4ty. Pri \u0161printe zas na \u0161pi\u010dky. Postupne sa V\u00e1m v\u0161ak nohy za\u010dn\u00fa, akoby sami dolieha\u0165 na stred, \u010do dokazuje, \u017ee nebe\u017e\u00edte prv\u00fd kr\u00e1t. Pre\u0165ahovanie \u010ci u\u017e pred behom, alebo priamo po \u0148om, je potrebn\u00e9 si pona\u0165ahova\u0165 svalstvo. Svaly bud\u00fa pru\u017enej\u0161ie a lep\u0161ie zvl\u00e1dnu aj n\u00e1ro\u010dn\u00fd ter\u00e9n. Taktie\u017e pred\u00eddete zraneniam, ktor\u00e9 by vypl\u00fdvalo zo stuhnut\u00fdch svalov. Na z\u00e1ver treba doda\u0165, \u017ee nepotrebujete tr\u00e9nera, ak n\u00edm budete pre seba Vy sami. Pri dodr\u017ean\u00ed t\u00fdchto r\u00e1d sa aj z V\u00e1s m\u00f4\u017ee sta\u0165 \u010dlen marat\u00f3nu a hlavne sa v\u00e1m va\u0161e telo za v\u0161etko raz odv\u010fa\u010d\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Behom k zdraviu","item":"https:\/\/www.ryko.sk\/behom-k-zdraviu\/#breadcrumbitem"}]}]