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Na páse nemusí byť nuda
Behanie na bežeckom páse je pre mnohých často jedinou možnosťou, ako behať. Aj keď ja si radšej vybehnem von, beh na bežeckom páse neodsudzujem. Ako hovorím všeobecne o pohybe – je to lepšie ako nič. Aj to je dôvod, prečo sa snažím pomáhať aj „pásovýmˮ bežcom a hľadať spôsoby, ako urobiť ich behanie pestrejším a účinnejším.
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Tri spôsoby, ako si môžete spestriť tréning na bežeckom páse:
1. Meňte bežecký štýl
2. Meňte tempo
3. Meňte stroje
Zmeny štýlu
Najčastejšia výhrada bežcov proti behu na bežeckom páse je: „Je to nuda, nič sa nedeje, stále bežíš a pritom stojíš na miesteˮ. Niekto to rieši pozeraním televízie, iný pohľadom na pôvabnú bežkyňu alebo svalnatého kolegu vedľa seba, ale nie vždy je niekto taký po ruke – a čo potom? Potom sa o to musí človek postarať sám. Ako?
Napríklad takto: Rozcvičte sa 5-minútovým voľným behom (65 – 75 % TF max) na páse v základnej polohe. Potom si dajte 3×2 minúty v maximálnom tempe a dbajte na to, aby ste došľapovali na prednú časť chodidla (nie na špičku, ale na bruško chodidla). Na vydýchanie medzi úsekmi vložte minútu rýchlej chôdze.
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Potom si zdvihnite pás na 3 % a bežte 10 minút v tempe všeobecnej vytrvalosti (80 – 85 % TF max). Ďalej si znížte pás na 1,5 % a bežte ďalších 10 minút úplne pomaly (65 – 75 % TF max), pričom sa sústreďte na odvíjanie celej nohy. Celý tento blok má 33 minút a ak vám to nestačí, môžete si ho zopakovať ešte 1–2×.
Zmeny tempa
Čas najrýchlejšie uteká, keď meníte tempo. Bežať stále rovnako je nuda a zároveň zmena tempa tréning zintenzívňuje (má omnoho väčší efekt). Veľmi dobrá možnosť, ako si spestriť beh na páse, je klasická pyramída...
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
1.12.2025 /
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Články / Autor:
Miloš Škorpil / Foto: Bigstock
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NAJČÍTANEJŠIE
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