[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.orlet.cz\/behas-beham-behame\/#Article","mainEntityOfPage":"https:\/\/www.orlet.cz\/behas-beham-behame\/","headline":"B\u011bh\u00e1\u0161, b\u011bh\u00e1m, b\u011bh\u00e1me","name":"B\u011bh\u00e1\u0161, b\u011bh\u00e1m, b\u011bh\u00e1me","description":"Pokud se rozhodnete za\u010d\u00edt se pohybovat, va\u0161e prvn\u00ed kroky by m\u011bly m\u00ed\u0159it do prodejny se sportovn\u00edmi pot\u0159ebami. Mus\u00edte se vybavit vhodn\u00fdm oble\u010den\u00edm pro sport, a … ","datePublished":"2020-09-02","dateModified":"2023-05-31","author":{"@type":"Person","@id":"https:\/\/www.orlet.cz\/author\/#Person","name":"","url":"https:\/\/www.orlet.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/2b882a21216b34ba28e79730eea9356b725e9a0bf9885ae3bedd792ae606fb10?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2b882a21216b34ba28e79730eea9356b725e9a0bf9885ae3bedd792ae606fb10?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"orlet.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.orlet.cz\/wp-content\/uploads\/img_a328365_w2726_t1540667226.jpg","url":"https:\/\/www.orlet.cz\/wp-content\/uploads\/img_a328365_w2726_t1540667226.jpg","height":0,"width":0},"url":"https:\/\/www.orlet.cz\/behas-beham-behame\/","about":["Lifestyle"],"wordCount":469,"articleBody":"Pokud se rozhodnete za\u010d\u00edt se pohybovat, va\u0161e prvn\u00ed kroky by m\u011bly m\u00ed\u0159it do prodejny se sportovn\u00edmi pot\u0159ebami. Mus\u00edte se vybavit vhodn\u00fdm oble\u010den\u00edm pro sport, a to z gruntu, od spodn\u00edho pr\u00e1dla. A samoz\u0159ejm\u011b nevynechat vhodnou obuv. Zpo\u010d\u00e1tku nechte v reg\u00e1lu speci\u00e1ln\u00ed obuv pro maratony. Vy pot\u0159ebujete, lehkou, ale pevnou obuv s podr\u00e1\u017ekou, kter\u00e1 neuklouzne na prvn\u00edm vlhk\u00e9m kam\u00ednku.Rozmyslete si, kdy budete b\u011bhat. Kter\u00e1 denn\u00ed doba v\u00e1m bude nejv\u00edce vyhovovat. Budete tomu muset p\u0159izp\u016fsobit stravovac\u00ed n\u00e1vyky. B\u011bhat byste nem\u011bli v \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b s pln\u00fdm \u017ealudkem. Vymezte si pro za\u010d\u00e1tek na b\u011bh alespo\u0148 p\u016flhodinku. Dva a\u017e t\u0159i kr\u00e1t t\u00fddn\u011b to bude \u00fapln\u011b sta\u010dit.Ide\u00e1ln\u00edm m\u00edstem pro rekrea\u010dn\u00ed b\u011bh\u00e1n\u00ed je les. Vzduch bohat\u00fd na kysl\u00edk, pln\u00fd vo\u0148av\u00fdch strom\u016f a rostlin je skv\u011bl\u00fdm m\u00edstem pro sport. Pokud nebydl\u00edte u lesa nev\u011b\u0161ejte hlavu. B\u011bhat m\u016f\u017eete prakticky kdekoliv. Vyhn\u011bte se ale ru\u0161n\u00fdm silnic\u00edm. A\u0165 u\u017e z d\u016fvodu bezpe\u010dnosti, tak i ze zdravotn\u00edho d\u016fvodu. Nemus\u00edte p\u0159ece inhalovat v\u00fdfukov\u00e9 zplodiny za ka\u017edou cenu.Tak\u017ee se chyst\u00e1te rozb\u011bhnout. Je\u0161t\u011b ale chvilku vydr\u017ete.  Ne\u017e vyb\u011bhnete zkuste si nejd\u0159\u00edve pomoc\u00ed stre\u010dinku prot\u00e1hnout p\u0159edev\u0161\u00edm l\u00fdtkov\u00e9 a stehenn\u00ed svaly. Tak\u00e9 neza\u0161kod\u00ed ud\u011blat si p\u00e1r d\u0159ep\u016f, a p\u00e1r kr\u00e1t vertik\u00e1ln\u011b oto\u010dit trupem.S b\u011bhem za\u010d\u00edn\u00e1me podle kondice. Najdeme si tra\u0165 kolem 2-3 km. Pokud do toho jdeme opravdu natvrdo a doposud jsme se p\u0159esouvali jen pomoc\u00ed l\u00edn\u00e9 ch\u016fze, a nav\u00edc na velmi kr\u00e1tk\u00e9 vzd\u00e1lenosti, \u00fapln\u011b n\u00e1m posta\u010d\u00ed prvn\u00ed dny rychl\u00e1, svi\u017en\u00e1 ch\u016fze. \u00da\u010delem t\u00e9to prvn\u00ed f\u00e1ze je se po\u0159\u00e1dn\u011b zad\u00fdchat a zv\u00fd\u0161it tepovou frekvenci do rozmez\u00ed 160–180 tep\u016f za minutu.V n\u00e1sleduj\u00edc\u00edm tr\u00e9ninku budeme do ch\u016fze vkl\u00e1dat \u00faseky, kdy pob\u011b\u017e\u00edme voln\u00fdm tempem. Opravdu rychlost nen\u00ed t\u00edm, co n\u00e1s nyn\u00ed m\u011blo tr\u00e1pit. Ka\u017ed\u00fdm dnem se sna\u017e\u00edme prodlou\u017eit b\u011b\u017eeck\u00e9 \u00faseky. V t\u00e9to f\u00e1zi za\u010d\u00edn\u00e1me m\u00edt radost ze zlep\u0161uj\u00edc\u00ed se kondice, kterou na sob\u011b poci\u0165ujeme.Brzy se n\u00e1m poda\u0159\u00ed z tr\u00e9ninkov\u00e9 cyklu vynechat chodeck\u00e9 \u00faseky a u\u017e jen b\u011bh\u00e1me. Teprve nyn\u00ed je na \u010dase myslet na zvy\u0161ov\u00e1n\u00ed rychlosti a tak\u00e9 zvolna prodlu\u017eovat ub\u011bhnutou vzd\u00e1lenost.                                                                                                                                                                                                                                                                                                                                                                                        3.6\/5 - (13 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"B\u011bh\u00e1\u0161, b\u011bh\u00e1m, b\u011bh\u00e1me","item":"https:\/\/www.orlet.cz\/behas-beham-behame\/#breadcrumbitem"}]}]