[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bsot.cz\/navysovani-bezecke-zateze\/#Article","mainEntityOfPage":"https:\/\/www.bsot.cz\/navysovani-bezecke-zateze\/","headline":"Navy\u0161ov\u00e1n\u00ed b\u011b\u017eeck\u00e9 z\u00e1t\u011b\u017ee","name":"Navy\u0161ov\u00e1n\u00ed b\u011b\u017eeck\u00e9 z\u00e1t\u011b\u017ee","description":"Mo\u017en\u00e1 to zn\u00e1te \u2013 b\u011bh\u00e1te u\u017e n\u011bjak\u00fd ten \u010das, doposud<span class=\"more-dots\"><a href=\"https:\/\/www.bsot.cz\/navysovani-bezecke-zateze\/\">[ ... ]<\/span><\/a>","datePublished":"2023-05-24","dateModified":"2023-05-24","author":{"@type":"Person","@id":"https:\/\/www.bsot.cz\/author\/#Person","name":"","url":"https:\/\/www.bsot.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/32bc2d377216483c132a3bbf038b8838926e0616f1b3d0e9cb50d997f0b052ba?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/32bc2d377216483c132a3bbf038b8838926e0616f1b3d0e9cb50d997f0b052ba?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bsot.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bsot.cz\/wp-content\/uploads\/img_a342021_w2162_t1554918682.jpg","url":"https:\/\/www.bsot.cz\/wp-content\/uploads\/img_a342021_w2162_t1554918682.jpg","height":0,"width":0},"url":"https:\/\/www.bsot.cz\/navysovani-bezecke-zateze\/","wordCount":487,"articleBody":"Mo\u017en\u00e1 to zn\u00e1te \u2013 b\u011bh\u00e1te u\u017e n\u011bjak\u00fd ten \u010das, doposud jste n\u011bjak\u00e9 to zlep\u0161en\u00ed poci\u0165ovali, ale v\u00a0posledn\u00edch n\u011bkolika t\u00fddnech stagnujete. Nem\u016f\u017eete prolomit vzd\u00e1lenost ani zrychlit tempo. Pro\u010d tomu tak je? A jak efektivn\u011b postupovat ve va\u0161em b\u011b\u017eeck\u00e9m \u00fasil\u00ed kup\u0159edu? Poj\u010fme si p\u0159edn\u00e9st p\u00e1r rad.B\u011bh je pohybov\u00e1 \u010dinnost, p\u0159i n\u00ed\u017e se cyklicky opakuj\u00ed pohyby. Samoz\u0159ejm\u011b, \u017ee jde p\u0159edev\u0161\u00edm o doln\u00ed kon\u010detiny, kter\u00e9 b\u011bhem klusu proch\u00e1zej\u00ed n\u011bjak\u00fdmi f\u00e1zemi, ale nesm\u00edme zapom\u00ednat tak\u00e9 na horn\u00ed kon\u010detiny, zapojuje se svalstvo trupu. Jedn\u00e1 se tedy o komplexn\u00ed pohybovou \u010dinnost.Aby se va\u0161e b\u011b\u017eeck\u00e1 snaha nem\u00edjela \u00fa\u010dinkem (co\u017e ve velk\u00e9m mno\u017estv\u00ed p\u0159\u00edpad\u016f vede ke sni\u017eov\u00e1n\u00ed v\u00fdkonnosti, ztr\u00e1t\u011b motivace a\u017e k\u00a0ukon\u010den\u00ed pravideln\u00e9ho b\u011bh\u00e1n\u00ed), m\u011bli byste nad sv\u00fdm tr\u00e9ninkem za\u010d\u00edt p\u0159em\u00fd\u0161let ne jako nad z\u00e1bavou, ale tak\u00e9 trochu v\u011bdecky.V\u011bt\u0161ina za\u010d\u00ednaj\u00edc\u00edch \u010di m\u00edrn\u011b pokro\u010dil\u00fdch b\u011b\u017ec\u016f ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu (pokud v\u016fbec n\u011bjak\u00fd pl\u00e1n maj\u00ed) d\u011blaj\u00ed dva z\u00e1kladn\u00ed druhy chyb. Bu\u010fto se dr\u017e\u00ed st\u00e1le stejn\u00e9 kilometr\u00e1\u017ee, tempa, trasy, co\u017e vede ke stereotypu, nebo se naopak za\u010dnou p\u0159ece\u0148ovat a vzd\u00e1lenost a tempo navy\u0161uj\u00ed, respektive sni\u017euj\u00ed, mnohem rychleji, ne\u017e se organismus stihne adaptovat. To samoz\u0159ejm\u011b za n\u011bjakou dobu zp\u016fsob\u00ed p\u0159etr\u00e9nov\u00e1n\u00ed.Jak tedy postupovat? Zhodno\u0165te si svou \u00farove\u0148, kter\u00e9 jste dos\u00e1hli.Ud\u011blejte si testovac\u00ed t\u00fdden. Pokud m\u00e1te t\u0159i v\u00fdb\u011bhy za t\u00fdden, zkuste v\u00a0prvn\u00edm ub\u011bhnout co nejdel\u0161\u00ed vzd\u00e1lenost, ve druh\u00e9m si na n\u011bjak\u00e9m pro v\u00e1s ne p\u0159\u00edli\u0161 dlouh\u00e9m b\u011bhu vyzkou\u0161ejte b\u011b\u017eet z\u00e1vodn\u00ed tempo a ve t\u0159et\u00edm pak zvolte regenera\u010dn\u00ed v\u00fdklus. P\u0159idejte tak\u00e9 \u010dtvrt\u00fd tr\u00e9nink, lehk\u00fd b\u011bh na del\u0161\u00ed vzd\u00e1lenost v\u00a0n\u00edzk\u00e9 z\u00f3n\u011b tepov\u00e9 frekvence. Po tomto n\u00e1ro\u010dn\u00e9m t\u00fddnu m\u016f\u017eete za\u0159adit odpo\u010dinkov\u00fd. Vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n. Jako z\u00e1kladn\u00ed hodnotu si zvolte zhruba 65-75% maxim\u00e1ln\u00ed vzd\u00e1lenosti, kterou jste schopni ub\u011bhnout na pokraj sil. Ka\u017ed\u00fd t\u00fdden k\u00a0n\u00ed p\u0159ipo\u010dt\u011bte 10%. Pokud tedy m\u00e1te maximum 10 km, dal\u0161\u00ed t\u00fdden b\u011b\u017ete maxim\u00e1ln\u011b o 1,0 km d\u00e1l (11,0). N\u00e1sleduj\u00edc\u00ed pak p\u0159ipo\u010dt\u011bte k\u00a011,0km dal\u0161\u00edch 10%, tedy 1,1 km a pob\u011b\u017e\u00edte 11+1,1=12,1 km. Pokud nezvl\u00e1dnete p\u0159idat 10%, posu\u0148te se t\u0159eba jen o 5%.\u00a0 Zm\u00edn\u011bn\u00e1 jedna desetina vzd\u00e1lenosti je maximum, kter\u00e9 by nem\u011bli p\u0159ekra\u010dovat ani zku\u0161en\u00ed b\u011b\u017eci!                                                                                                                                                                                                                                                                                                                                                                                        4.1\/5 - (16 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Navy\u0161ov\u00e1n\u00ed b\u011b\u017eeck\u00e9 z\u00e1t\u011b\u017ee","item":"https:\/\/www.bsot.cz\/navysovani-bezecke-zateze\/#breadcrumbitem"}]}]