[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.ieg.sk\/z-gauca-do-bezeckych-tenisiek\/#Article","mainEntityOfPage":"https:\/\/www.ieg.sk\/z-gauca-do-bezeckych-tenisiek\/","headline":"Z gau\u010da do be\u017eeck\u00fdch tenisiek","name":"Z gau\u010da do be\u017eeck\u00fdch tenisiek","description":"Pokia\u013e bol v\u00e1\u0161 doteraj\u0161\u00ed sp\u00f4sob \u017eivota o\u00a0seden\u00ed na gau\u010di a\u00a0pohyb bol pre v\u00e1s cudz\u00edm pojmom, mus\u00edte nejako za\u010da\u0165. Ak by ste toti\u017e z\u00a0ni\u010doho ni\u010d vy\u0161tartovali na p\u00e4\u0165kilometrov\u00fd okruh, svojmu zdraviu,<p><a href=\"https:\/\/www.ieg.sk\/z-gauca-do-bezeckych-tenisiek\/\" class=\"more-link\">Pre\u010d\u00edta\u0165<span class=\"screen-reader-text\">Z gau\u010da do be\u017eeck\u00fdch tenisiek<\/span><\/a><\/p>","datePublished":"2025-02-28","dateModified":"2023-06-08","author":{"@type":"Person","@id":"https:\/\/www.ieg.sk\/author\/#Person","name":"","url":"https:\/\/www.ieg.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/ee69a086fc043006d66000ff5e288b6b088fc8fa323128f3849437410a854832?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ee69a086fc043006d66000ff5e288b6b088fc8fa323128f3849437410a854832?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"ieg.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.ieg.sk\/wp-content\/uploads\/img_a297227_w16670_t1550942744.jpg","url":"https:\/\/www.ieg.sk\/wp-content\/uploads\/img_a297227_w16670_t1550942744.jpg","height":0,"width":0},"url":"https:\/\/www.ieg.sk\/z-gauca-do-bezeckych-tenisiek\/","about":["\u0160port"],"wordCount":408,"articleBody":"Pokia\u013e bol v\u00e1\u0161 doteraj\u0161\u00ed sp\u00f4sob \u017eivota o\u00a0seden\u00ed na gau\u010di a\u00a0pohyb bol pre v\u00e1s cudz\u00edm pojmom, mus\u00edte nejako za\u010da\u0165. Ak by ste toti\u017e z\u00a0ni\u010doho ni\u010d vy\u0161tartovali na p\u00e4\u0165kilometrov\u00fd okruh, svojmu zdraviu, by ste iba u\u0161kodili.\u00a0Krok za krokom\u00a0Ste odhodlan\u00ed za\u010da\u0165 beha\u0165! Prv\u00e9 v\u00e1\u017ene rozhodnutie je teda za vami. Teraz nast\u00e1va f\u00e1za, v\u00a0ktorej by ste mali svoje telo tro\u0161ku rozh\u00fdba\u0165. Za\u010dnite pravidelnou rannou rozcvi\u010dkou. Posta\u010d\u00ed ak sa don\u00fatite vsta\u0165 o\u00a0desa\u0165 min\u00fat sk\u00f4r a\u00a0hne\u010f ved\u013ea va\u0161ej postele urob\u00edte nieko\u013eko cvikov. Po tom, ako sa vr\u00e1tite z\u00a0pr\u00e1ce, taktie\u017e venujte aspo\u0148 dvadsa\u0165 min\u00fat pohybu. Ide\u00e1lne s\u00fa aerobne cviky, pri ktor\u00fdch sa v\u00e1m zlep\u0161\u00ed va\u0161a fyzi\u010dka. M\u00f4\u017eete napr\u00edklad sk\u00e1ka\u0165 cez \u0161vihadlo, vyu\u017ei\u0165 stacion\u00e1rny bicykel, alebo vyskakova\u0165 z\u00a0drepu. Ned\u00e1 sa poveda\u0165, ako dlho by mala t\u00e1to pr\u00edprava trva\u0165. Ur\u010dite sa v\u0161ak minim\u00e1lne t\u00fd\u017ede\u0148.\u00a0Prv\u00fd beh\u00a0Pripravte sa na to, \u017ee po prvom, \u010di druhom dni va\u0161ej pr\u00edpravy, sa dostav\u00ed svalov\u00e1 hor\u00fa\u010dka. Na svoj prv\u00fd beh, by ste sa nemali vyda\u0165 sk\u00f4r, ako ju prekon\u00e1te a\u00a0budete c\u00edti\u0165, \u017ee va\u0161e telo za\u010d\u00edna by\u0165 zvyknut\u00e9 na pohyb. Po prv\u00e1 kr\u00e1t si vyberte kr\u00e1tku trasu a\u00a0jednoduch\u00fd ter\u00e9n. Zabudnite na beh do kopca, alebo z\u00a0neho a\u00a0taktie\u017e na nerovn\u00fd podklad. Zvo\u013ete mierne tempo, ktor\u00e9 neprekra\u010dujte ani vtedy, ke\u010f sa budete c\u00edti\u0165 na viac.\u00a0Pred a\u00a0po \u00a0Tesne pred samotn\u00fdm behom, nezabudnite na priadne rozcvi\u010denie cel\u00e9ho tela. Svoju pozornos\u0165 venujte hlavne d\u00fdchaniu, svalom na noh\u00e1ch a\u00a0kolen\u00e1m. Ak by ste za\u010dali beha\u0165 so stuhnut\u00fdmi svalmi, hrozilo by v\u00e1m ich natiahnutie, pre\u0165a\u017eenie, z\u00e1pal a\u00a0v\u00a0tom najlep\u0161om pr\u00edpade svalov\u00e1 hor\u00fa\u010dka, z\u00a0ktorej by ste sa spam\u00e4t\u00e1vali e\u0161te dva t\u00fd\u017edne.\u00a0Po tom, ako sa v\u00e1m podar\u00ed zdarne dorazi\u0165 do cie\u013ea, nezabudnite na poriadne vyd\u00fdchanie a\u00a0op\u00e4tovn\u00e9 popre\u0165ahovanie v\u0161etk\u00fdch svalov. Je dobr\u00e9, ak s\u00a0behom skon\u010d\u00edte pribli\u017ene kilometer pred va\u0161im cie\u013eom, do ktor\u00e9ho d\u00f4jdete pokojnou ch\u00f4dzou. Popri nej sa m\u00f4\u017eete dostato\u010dne vyd\u00fdcha\u0165 a\u00a0pretiahnu\u0165 svoje svaly.                                                                                                                                                                                                                                                                                                                                                                                        3.6\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Z gau\u010da do be\u017eeck\u00fdch tenisiek","item":"https:\/\/www.ieg.sk\/z-gauca-do-bezeckych-tenisiek\/#breadcrumbitem"}]}]