{"id":695,"date":"2024-07-12T20:00:37","date_gmt":"2024-07-12T18:00:37","guid":{"rendered":"https:\/\/oray-life.com\/?p=695"},"modified":"2025-04-15T17:02:46","modified_gmt":"2025-04-15T15:02:46","slug":"prehled-predunavoveho-treninku-a-klicove-principy","status":"publish","type":"post","link":"https:\/\/oray-life.com\/cs\/prehled-predunavoveho-treninku-a-klicove-principy\/","title":{"rendered":"P\u0159ed\u00fanavov\u00fd tr\u00e9nink: p\u0159ehled a kl\u00ed\u010dov\u00e9 principy"},"content":{"rendered":"
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Kdy\u017e za\u010d\u00edn\u00e1te s kulturistikou, \u010dasto m\u00e1te tendenci dosahovat velmi rychl\u00e9ho n\u00e1r\u016fstu v\u00fdkonu a svalov\u00e9 hmoty. Postupem \u010dasu v\u0161ak tr\u00e9ninkov\u00fd v\u00fdkon \u010dasto stagnuje a stejn\u011b tak i n\u00e1r\u016fst svalov\u00e9 hmoty. Proto je \u010dasto b\u011b\u017en\u00e9, \u017ee se kulturist\u00e9 sna\u017e\u00ed zm\u011bnit svou tr\u00e9ninkovou techniku a tr\u00e9ninkov\u00fd re\u017eim, aby byli schopni pokra\u010dovat ve sv\u00e9m pokroku v oblasti svalov\u00e9 hmoty. Tento \u010dl\u00e1nek poskytuje \u00favod do r\u016fzn\u00fdch tr\u00e9ninkov\u00fdch intenzifika\u010dn\u00edch technik.<\/p>\n\n\n\n

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P\u0159ed\u00fanavov\u00fd tr\u00e9nink: pochopen\u00ed kl\u00ed\u010dov\u00e9ho principu<\/h2>\n\n\n\n

Tr\u00e9nink p\u0159ed \u00fanavou se skl\u00e1d\u00e1 z proveden\u00ed izola\u010dn\u00edho cvi\u010den\u00ed na c\u00edlov\u00fd sval p\u0159ed proveden\u00edm cvi\u010den\u00ed, kter\u00e9 zmobilizuje n\u011bkolik sval\u016f v\u010detn\u011b c\u00edlov\u00e9ho svalu. Principem je vytvo\u0159it na c\u00edlov\u00e9m svalu p\u0159ed\u00fanavu, abyste m\u011bli jistotu, \u017ee se p\u0159i v\u00edcekloubov\u00e9m cviku zmobilizuje a dotla\u010d\u00ed na sv\u00e9 limity.<\/p>\n\n\n\n

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4 hlavn\u00ed prom\u011bnn\u00e9 intenzity v p\u0159ed\u00fanavov\u00e9m tr\u00e9ninku<\/h2>\n\n\n\n

Existuj\u00ed 4 hlavn\u00ed prom\u011bnn\u00e9 pro \u00fapravu intenzity p\u0159ed\u00fanavov\u00e9ho tr\u00e9ninku: intenzita ka\u017ed\u00e9 s\u00e9rie (jak z hlediska pou\u017eit\u00e9 v\u00e1hy, po\u010dtu opakov\u00e1n\u00ed a tempa kontrakc\u00ed), doba zotaven\u00ed mezi jednotliv\u00fdmi s\u00e9riemi, doba mezi koncem izola\u010dn\u00edho cvi\u010den\u00ed a za\u010d\u00e1tek polyartikul\u00e1rn\u00edho cvi\u010den\u00ed a struktura sekvence mezi izola\u010dn\u00edm cvi\u010den\u00edm a polyartikul\u00e1rn\u00edm cvi\u010den\u00edm (na \u0159et\u011bzu nebo v silo, viz n\u00ed\u017ee).<\/p>\n\n\n\n

Intenzita p\u0159ed\u00fanavy (ve smyslu % mobilizace c\u00edlov\u00e9ho svalu p\u0159i cvi\u010den\u00ed v izolaci) z\u00e1vis\u00ed na ka\u017ed\u00e9m kulturistovi. N\u011bkte\u0159\u00ed d\u00e1vaj\u00ed p\u0159ednost m\u00edrn\u00e9 intenzit\u011b zam\u011b\u0159en\u00e9 p\u0159edev\u0161\u00edm na pr\u016ftok krve a mobilizaci nervov\u00e9ho syst\u00e9mu. Jin\u00ed hledaj\u00ed p\u0159edchoz\u00ed svalov\u00e9 selh\u00e1n\u00ed na izola\u010dn\u00edm cvi\u010den\u00ed, ne\u017e pokra\u010duj\u00ed ve v\u00edcekloubov\u00e9m cvi\u010den\u00ed.<\/p>\n\n\n\n

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Z\u0159et\u011bzen\u00e1 p\u0159ed\u00fanava vs. p\u0159ed\u00fanava sila<\/h2>\n\n\n\n

Existuj\u00ed 2 hlavn\u00ed varianty cvi\u010den\u00ed p\u0159ed \u00fanavou: p\u0159ed\u00fanava z\u0159et\u011bzen\u00e1 a p\u0159ed\u00fanava ze sila.<\/p>\n\n\n\n

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Z\u0159et\u011bzen\u00e1 p\u0159ed\u00fanava<\/h3>\n\n\n\n

Z\u0159et\u011bzen\u00e1 p\u0159ed\u00fanava spo\u010d\u00edv\u00e1 v proveden\u00ed izola\u010dn\u00edho cvi\u010den\u00ed a po n\u011bm (p\u0159\u00edmo nebo po obdob\u00ed zotaven\u00ed) v\u00edcekloubov\u00fdm cvi\u010den\u00edm.<\/p>\n\n\n\n

Vezm\u011bme si p\u0159\u00edklad nejzn\u00e1m\u011bj\u0161\u00edho p\u0159ed\u00fanavov\u00e9ho tr\u00e9ninku pro kvadricepsy, kter\u00fd spo\u010d\u00edv\u00e1 v \u0159et\u011bzen\u00ed s\u00e9rie extenz\u00ed nohou (p\u0159\u00edmo nebo po zotaven\u00ed) se s\u00e9ri\u00ed d\u0159ep\u016f. V tomto p\u0159\u00edkladu slou\u017e\u00ed jako prom\u011bnn\u00e1 pro nastaven\u00ed intenzity cvi\u010den\u00ed pouze tempo, pou\u017eit\u00e1 v\u00e1ha a \u010das sekvence mezi prodlou\u017een\u00edm nohy a d\u0159epem.<\/p>\n\n\n\n

P\u0159ed\u00fanava sila<\/h3>\n\n\n\n

P\u0159ed\u00fanava sila zahrnuje proveden\u00ed n\u011bkolika s\u00e9ri\u00ed cviku izolovan\u011b p\u0159ed proveden\u00edm n\u011bkolika s\u00e9ri\u00ed v\u00edcekloubov\u00e9ho cviku.<\/p>\n\n\n\n

Vra\u0165me se k na\u0161emu p\u0159\u00edkladu tr\u00e9ninku zam\u011b\u0159en\u00e9ho na kvadricepsy, p\u0159ed\u00fanavov\u00fd silov\u00fd tr\u00e9nink by se mohl skl\u00e1dat nap\u0159\u00edklad z proveden\u00ed 3 a\u017e 5 s\u00e9ri\u00ed extenz\u00ed nohou p\u0159ed proveden\u00edm 3 a\u017e 5 s\u00e9ri\u00ed d\u0159ep\u016f. V tomto p\u0159\u00edkladu slou\u017e\u00ed jako variabiln\u00ed nastaven\u00ed po\u010det opakov\u00e1n\u00ed, tempo, pou\u017eit\u00e9 z\u00e1va\u017e\u00ed, doba zotaven\u00ed specifick\u00e1 pro ka\u017edou s\u00e9rii (s\u00e9rie prodlou\u017een\u00ed nohou a s\u00e9rie d\u0159ep\u016f) a tak\u00e9 \u010das sekvence mezi prodlou\u017een\u00edm nohy a d\u0159epem. intenzity cvi\u010den\u00ed.<\/p>\n\n\n

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Une publikace partag\u00e9e par Natural Fitness | M\u00f3da | Cestov\u00e1n\u00ed (@oray_life)<\/a><\/p>\n<\/div>\n<\/blockquote>\n