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Čo je core a ako ho posilniť
V rámci nášho trénerského portfólia PK COACH odporúčame venovať pozornosť pri behu práve silovému tréningu a hlbokému stabilizačnému systému obzvlášť. Efektívny beh nie je len o sile nôh či kondícii, ale v nemalej miere o pevnom a stabilnom strede tela, tzv. hlbokom stabilizačnom systéme (core).
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Tento komplex svalov obopína chrbticu, panvu a brušnú dutinu a zabezpečuje správnu stabilitu a koordináciu pohybu. Pre bežcov je silný core nevyhnutný nielen pre správnu bežeckú techniku, ale aj pre prevenciu zranení a zvýšenie výkonu.
Čo je hlboký stabilizačný systém?
Hlboký stabilizačný systém tvorí súbor svalov, ktoré sa aktivujú automaticky a koordinovane, aby udržiavali trup v správnej polohe. Patrí sem priečny brušný sval, multifidi, bránica, svaly panvového dna a hlboké chrbtové svaly. Tieto svaly tvoria akýsi vnútorný korzet, ktorý chráni chrbticu a umožňuje plynulý prenos síl medzi hornou a dolnou časťou tela.
Prečo je core dôležitý pre bežcov?
Silný hlboký stabilizačný systém zlepšuje biomechaniku behu tým, že stabilizuje panvu a chrbticu, minimalizuje stratové pohyby a znižuje energetické nároky. Okrem toho výrazne znižuje riziko preťaženia a zranení dolných končatín aj chrbta. Naučiť sa správne aktivovať a posilňovať túto svalovú skupinu je preto základom každého bežeckého tréningu.
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Cviky na posilnenie core u bežcov
Medzi efektívne cvičenia patria plank, bočný plank a mostík v ľahu na chrbte. Tieto cvičenia cielene aktivujú hlboké svaly trupu, zlepšujú stabilitu a zároveň posilňujú svaly panvy a chrbta. Ich správne prevedenie je kľúčové pre dosiahnutie optimálnych tréningových výsledkov a predchádzanie zdravotným problémom.
Cvičenia, ktoré preukázateľne zvyšujú hlboký stabilizačný systém a jeho úroveň:- Plank je izometrický cvik zameraný na posilnenie stredu tela, pri ktorom sa udržiava telo v pevnej rovine vo forme dosky, aktivujúc hlboké stabilizačné svaly bez pohybu kĺbov.
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
20.11.2025 /
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Bežecká škola / Autor: Patrik Krajčovič, tréner PK COACH / Foto: Bigstock
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NAJČÍTANEJŠIE
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