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Skočte si do super formy. Tréning so švihadlom má veľa výhod
Je nenáročný na priestor, spálite pri ňom kalórie, dostane vás do formy a ešte aj zlepší náladu.
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Moja mama často spomína, ako s kamoškami trávili veľa času vonku jednoduchou zábavkou – skákaním cez švihadlo. Na školskom dvore či pred domom vždy niektorá z dievčat mala „šnúru s dvoma rukoväťami“ a už súťažili, ktorá dokáže najdlhšie skákať na jednej nohe, alebo skúšali rôzne skokové zostavy.
Nuž, nájsť deti skákajúce cez švihadlo, je dnes takmer nemožné, aj keď švihadlo ako športové náčinie úplne nevymrelo. Len sa z neho stal legitímny tréningový prostriedok boxerov, skokanov a v neposlednom rade sa udomácňuje aj u bežcov.
Prečo si občas zaskákať?
Základom dobrého a efektívneho bežeckého štýlu je dobrá súhra svalov doplnená ich silou a pohyblivosťou. Čím menej energie sa spotrebuje na zbytočné pohyby, tým viac jej máme k dispozícii na pohyb vpred.
Takmer neobmedzený počet rôznych krokových kombinácií pri skákaní zlepšuje schopnosti rovnako ako bežecká abeceda. A spáli sa pritom rovnaké množstvo kalórií, ako by ste bežali v oblasti základnej vytrvalosti.
Skákaním cez švihadlo sa namáha nielen svalstvo dolnej časti tela, ale aj často zanedbávaný stred tela, boky a aj ruky. Hoci skákanie možno považovať za vytrvalostnú aktivitu, keď k nemu pridáte aj iné cviky (kľuky, sed-ľah a pod), získate komplexný tréning rozvíjajúci celé telo.
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Kde a s čím?
Skákanie cez
švihadlo je časovo aj priestorovo nenáročné. Ideálnou podložkou je
pružný podklad - vonku tartan, doma stačí aj hrubší koberec. Vyhnúť by
ste sa mali povrchom ako betón alebo asfalt, kde tvrdšie dopady výrazne
namáhajú kĺby, najmä členky.
Ale vôbec sa
nedá povedať, že súčasné ženy zrelého veku majú zničené kĺby zo
skákania cez švihadlo v detstve. Samozrejme dôležitá je aj vhodná obuv.
Mala by byť pevná v oblasti členkov s výrazným pružením v prednej časti,
keďže sa skáče na špičkách. Skákaniu na boso sa radšej vyhnite.
Pre
určenie správnej dĺžky švihadla platí jednoduché pravidlo. Postavíme sa
na stred švihadla a konce rukovätí by mali dosahovať do podpazušia.
Nesprávna dĺžka kazí techniku skákania. Krátke švihadlo zvádza ku
krčeniu nôh, príliš dlhé vedie k odťahovaniu rúk od tela alebo k
zakopávaniu. Všeobecne platí, čím kratšie švihadlo, tým rýchlejšie sa
pohybuje a tým vyššie sú aj nároky na koordináciu pohybov.
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
4.9.2024 /
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Bežecká škola / Autor: Alexandra Pokorná / Foto: Bigstock
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NAJČÍTANEJŠIE
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