Vytrvalostní sporty

Zlepšujeme ohebnost 85

admin  |  Vytrvalostní sporty

Mnoho lidí si myslí, že ohebnosti lze dosáhnout pouze při cvičení baletu, gymnastiky nebo jógy. Flexibilitu můžete ale zlepšovat i sami doma. Zimní měsíce jsou k tomu ideální, protože nezahálíte a mnoho sportů nemůžete dělat nebo pro ně jsou znesnadněné podmínky.

Bylo vaším snem naučit se provaz nebo rozštěp? Zvládat i obtížnější pózy v józe nebo si dát třeba nohy za hlavu? Máte příležitost!

Základní pravidla pro ohebnost

1.       Nikam nespěchejte

Pokud se nehýbete pravidelně, zkuste začít jednoduchým protahováním, které určitě znáte z hodin tělocviku. Nikam nespěchejte a procvičte alespoň dvěma cviky každou partii. Nejprve se soustřeďte pouze na cvičení, později se zaměřte i na dýchání.

V případě, že se chcete naučit jeden určitý cvik – například provaz, je třeba několikrát týdně zlepšovat flexibilitu. Budete-li se věnovat cvičení pravidelně, brzy se dočkáte úspěchů.

2.       Cvičení nesmí bolet

Cviky nikdy nedělejte na nebo dokonce hranici svých možnosti. Cvičení nesmí bolet. Když budete cvičit dynamicky a ještě bolestivě, můžete si ublížit a výsledné zranění pak můžete léčit opravdu dlouho. Jakmile ucítíte tah například při pokusu o provaz, nesnažte se víc přiblížit k zemi, protože by se cvičení stalo bolestivým.

3.       Nic se nesmí přehánět

Zpočátku se můžete pouze protahovat, až se popracujete k samotným sestavám cviků na flexibilitu, vždy se nejprve rozcvičte. Baletky a gymnastky musí na své ohebnosti pracovat denně a tvrdě, vy to nepotřebujete. Více než hodina klidného tempa a pomalého cvičení není třeba.

4.       Začínáme

Začněte jednoduchými protahovacími cviky nebo Pozdravem slunce. Tak si rychle zvyknete na každodenní pohyb. Inspirujte se jógou a cvičením pilates. Ty vám pomohou zlepšit dýchání během cvičení.

Postupně můžete dávat dohromady své vlastní sestavy cviků, které se vám osvědčí. Inspiraci můžete nalézt na internetu, pokud se vám cvičí lépe s někým, kdo vám cviky předvádí, vyzkoušejte Youtube. Budete-li vyhledávat instruktážní videa, hledejte pod klíčovými slovy stretching, flexilibity, flexibility training nebo flexibility routine, případně how to improve/how to increase flexibility. Rozhodně se nezaměřujte na videa s cvičebními plány pro baletky a gymnastky, které bývají někdy velice drastické.

Pro celkové protažení se můžete inspirovat například u Laury Stiles, kterou již znáte z článku o józe:

Pokud chcete zlepšit ohebnost určité partie nebo se naučit krkolomnou pozici v józe, zkuste vyhledat tipy, jak na to a zařaďte nová cvičení do komplexního plánu.

Získání ohebnosti není otázka několika dní, ale dlouhodobý proces. Nezkrácené šlachy a protažené svaly vás ale mohou nakonec ochránit před některými úrazy.

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