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Strečing je prevencia aj regenerácia
Prečo je strečing po výkone dôležitý a prečo nie je dobré aplikovať statický strečing pred výkonom?
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V rámci nášho trénerského portfólia PK COACH odporúčame v príprave bežcov zaradiť strečing do ich tréningového procesu, keďže má veľmi priaznivé účinky na organizmus.
Statický strečing môžeme definovať ako metódu pomalého a kontrolovaného naťahovania svalových partií primárne výdržovými pozíciami v danom pohybe.
Čas zotrvania v pozícii by mal byť viac ako 10 sekúnd, čo zvyšuje svalovú elasticitu. Statický strečing má pre bežcov viacero pozitívnych benefitov, ako napríklad zlepšenie samotnej flexibility a mobility, zníženie svalovej tuhosti a tiež podmieňuje urýchlenie regeneračných procesov.
Statický strečing taktiež zvyšuje rozsah pohybu v kĺboch a pozitívne ovplyvňuje elasticitu svalových vlákien, čo zároveň znižuje riziko zranení a zlepšuje biomechaniku pohybu aj v bežeckom zaťažení.
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Všetky tieto faktory môžu zlepšiť ekonomiku bežeckej činnosti a teda statický strečing má priaznivé vplyvy na organizmus celkovo.
Prečo nie je dobré statický strečing aplikovať pred výkonom?
Statický strečing pred výkonom spomaľuje nervovú aktiváciu svalov a znižuje svalové napätie potrebné pre výkon.
Túto strečingovú metódu sa odporúča vykonávať po behu alebo samostatne počas dňa ako kompenzačnú - relaxačnú a zároveň regeneračnú formu.
Ak sa idete venovať statickému strečingu, týchto 5 pravidiel by ste mali mať na pamäti:
1. Držte pozíciu 10–30 sekúnd na každú svalovú skupinu (2–4 opakovania).
2. Natiahnete sa len do mierneho ťahu – nikdy nie cez bolesť.
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
26.8.2025 /
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Bežecká škola / Autor: Patrik Krajčovič / Foto: Bigstock
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NAJČÍTANEJŠIE
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1.
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