{"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":"prehlad-predunavoveho-treningu-a-klucove-principy","status":"publish","type":"post","link":"https:\/\/oray-life.com\/sk\/prehlad-predunavoveho-treningu-a-klucove-principy\/","title":{"rendered":"Pred\u00fanavov\u00fd tr\u00e9ning: preh\u013ead a k\u013e\u00fa\u010dov\u00e9 princ\u00edpy"},"content":{"rendered":"
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Ke\u010f za\u010d\u00ednate s kulturistikou, \u010dasto m\u00e1te tendenciu dosahova\u0165 ve\u013emi r\u00fdchle pr\u00edrastky z h\u013eadiska v\u00fdkonu a svalovej hmoty. Postupom \u010dasu m\u00e1 v\u0161ak tr\u00e9ningov\u00fd v\u00fdkon \u010dasto tendenciu stagnova\u0165 a rovnako aj pr\u00edrastky svalovej hmoty. Preto je \u010dasto be\u017en\u00e9, \u017ee kulturisti sa sna\u017eia zmeni\u0165 svoju tr\u00e9ningov\u00fa techniku a tr\u00e9ningov\u00fd re\u017eim, aby mohli pokra\u010dova\u0165 v napredovan\u00ed v oblasti svalovej hmoty. Tento \u010dl\u00e1nok poskytuje \u00favod do r\u00f4znych techn\u00edk intenzifik\u00e1cie tr\u00e9ningu.<\/p>\n\n\n\n

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Pred\u00fanavov\u00fd tr\u00e9ning: pochopenie k\u013e\u00fa\u010dov\u00e9ho princ\u00edpu<\/h2>\n\n\n\n

Pred\u00fanavov\u00fd tr\u00e9ning pozost\u00e1va z vykonania izola\u010dn\u00e9ho cvi\u010denia na cie\u013eov\u00fd sval pred vykonan\u00edm cvi\u010denia, pri ktorom sa zmobilizuje nieko\u013eko svalov vr\u00e1tane cie\u013eov\u00e9ho svalu. Princ\u00edpom je vytvorenie pred\u00fanavy na cie\u013eovom svale, aby ste mali istotu, \u017ee sa pri viack\u013abovom cviku zmobilizuje a dotla\u010d\u00ed na svoje hranice.<\/p>\n\n\n\n

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4 hlavn\u00e9 premenn\u00e9 intenzity v pred\u00fanavovom tr\u00e9ningu<\/h2>\n\n\n\n

Existuj\u00fa 4 hlavn\u00e9 premenn\u00e9 na \u00fapravu intenzity tr\u00e9ningu pred \u00fanavou: intenzita ka\u017edej s\u00e9rie (z h\u013eadiska pou\u017eitej v\u00e1hy, po\u010dtu opakovan\u00ed a tempa kontrakcie), doba zotavenia medzi ka\u017edou s\u00e9riou, doba medzi koncom izola\u010dn\u00e9ho cvi\u010denia a za\u010diatok polyartikul\u00e1rneho cvi\u010denia a sekven\u010dn\u00e1 \u0161trukt\u00fara medzi izola\u010dn\u00fdm cvi\u010den\u00edm a polyartikul\u00e1rnym cvi\u010den\u00edm (s re\u0165azou alebo v sile, pozri ni\u017e\u0161ie).<\/p>\n\n\n\n

Intenzita pred\u00fanavy (v zmysle mobiliz\u00e1cie cie\u013eov\u00e9ho svalu % po\u010das cvi\u010denia v izol\u00e1cii) z\u00e1vis\u00ed od ka\u017ed\u00e9ho kulturistu. Niektor\u00ed uprednost\u0148uj\u00fa miernu intenzitu zameran\u00fa hlavne na prietok krvi a mobiliz\u00e1ciu nervov\u00e9ho syst\u00e9mu. In\u00ed h\u013eadaj\u00fa predch\u00e1dzaj\u00face svalov\u00e9 zlyhanie na izolovanom cvi\u010den\u00ed pred pokra\u010dovan\u00edm vo viack\u013abovom cvi\u010den\u00ed.<\/p>\n\n\n\n

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Re\u0165azov\u00e1 pred\u00fanava vs. pred\u00fanava v sile<\/h2>\n\n\n\n

Existuj\u00fa 2 hlavn\u00e9 vari\u00e1cie cvi\u010denia pred \u00fanavou: re\u0165azov\u00e1 pred\u00fanava a silov\u00e1 pred\u00fanava.<\/p>\n\n\n\n

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Sp\u00fatan\u00e1 pred\u00fanava<\/h3>\n\n\n\n

Re\u0165azov\u00e1 pred\u00fanava pozost\u00e1va z vykonania izola\u010dn\u00e9ho cvi\u010denia a po \u0148om (priamo alebo po obdob\u00ed zotavenia) viack\u013abov\u00fdm cvi\u010den\u00edm.<\/p>\n\n\n\n

Vezmime si pr\u00edklad najzn\u00e1mej\u0161ieho pred\u00fanavov\u00e9ho tr\u00e9ningu pre kvadricepsy, ktor\u00fd pozost\u00e1va z re\u0165azenia s\u00e9rie extenzi\u00ed n\u00f4h (priamo alebo po zotaven\u00ed) so s\u00e9riou drepov. V tomto pr\u00edklade sl\u00fa\u017ei ako premenn\u00e1 na nastavenie intenzity cvi\u010denia iba tempo, pou\u017eit\u00e1 v\u00e1ha a \u010das sekvencie medzi vystret\u00edm n\u00f4h a drepom.<\/p>\n\n\n\n

Pred\u00fanava sila<\/h3>\n\n\n\n

Silov\u00e1 pred\u00fanava zah\u0155\u0148a vykonanie nieko\u013ek\u00fdch s\u00e9ri\u00ed cviku izolovane pred vykonan\u00edm nieko\u013ek\u00fdch s\u00e9ri\u00ed viack\u013abov\u00e9ho cviku.<\/p>\n\n\n\n

Vr\u00e1\u0165me sa k n\u00e1\u0161mu pr\u00edkladu tr\u00e9ningu zameran\u00e9ho na kvadricepsy. Silov\u00fd tr\u00e9ning pred \u00fanavou by mohol pozost\u00e1va\u0165 napr\u00edklad z 3 a\u017e 5 s\u00e9ri\u00ed extenzi\u00ed n\u00f4h pred vykonan\u00edm 3 a\u017e 5 s\u00e9ri\u00ed drepov. V tomto pr\u00edklade sl\u00fa\u017ei ako variabiln\u00e9 nastavenie po\u010det opakovan\u00ed, tempo, pou\u017eit\u00e9 z\u00e1va\u017eia, \u010das zotavenia \u0161pecifick\u00fd pre ka\u017ed\u00fa s\u00e9riu (s\u00e9ria natiahnutia n\u00f4h a s\u00e9ria drepov), ako aj \u010das sekvencie medzi natiahnut\u00edm nohy a drepom. intenzity cvi\u010denia.<\/p>\n\n\n

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