[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.jsdmi.sk\/spolocnici-pred-spanim\/#Article","mainEntityOfPage":"https:\/\/www.jsdmi.sk\/spolocnici-pred-spanim\/","headline":"Spolo\u010dn\u00edci pred span\u00edm","name":"Spolo\u010dn\u00edci pred span\u00edm","description":"Ako tr\u00e1vi\u0165 \u010das pred span\u00edm? Tie dve, tri hodinky pred t\u00fdm, ako si \u013eahneme spa\u0165, m\u00f4\u017eeme vyu\u017ei\u0165 lep\u0161ie, ako preseden\u00edm za telev\u00edzorom, \u010di pred po\u010d\u00edta\u010dom. Ak nem\u00e1te na ve\u010der pr\u00e1cu, a radi by ste spravili nie\u010do pre svoje telo, tu je pr\u00edklad, ako postupova\u0165. Prv\u00fd bod m\u00f4\u017eete za\u010da\u0165 vykon\u00e1va\u0165 v rozmedz\u00ed od troch do jednej … ","datePublished":"2025-02-27","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.jsdmi.sk\/author\/#Person","name":"","url":"https:\/\/www.jsdmi.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":"jsdmi.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.jsdmi.sk\/wp-content\/uploads\/img_a283793_w16500_t1513354072.jpg","url":"https:\/\/www.jsdmi.sk\/wp-content\/uploads\/img_a283793_w16500_t1513354072.jpg","height":0,"width":0},"url":"https:\/\/www.jsdmi.sk\/spolocnici-pred-spanim\/","about":["Dovolenka"],"wordCount":405,"articleBody":"Ako tr\u00e1vi\u0165 \u010das pred span\u00edm? Tie dve, tri hodinky pred t\u00fdm, ako si \u013eahneme spa\u0165, m\u00f4\u017eeme vyu\u017ei\u0165 lep\u0161ie, ako preseden\u00edm za telev\u00edzorom, \u010di pred po\u010d\u00edta\u010dom. Ak nem\u00e1te na ve\u010der pr\u00e1cu, a radi by ste spravili nie\u010do pre svoje telo, tu je pr\u00edklad, ako postupova\u0165. Prv\u00fd bod m\u00f4\u017eete za\u010da\u0165 vykon\u00e1va\u0165 v rozmedz\u00ed od troch do jednej hodinky pred za\u013eahnut\u00edm. A ostatn\u00e9 body, ako i ich trvanie, si takisto nastav\u00edte sami, v z\u00e1vislosti od svojej kond\u00edcie, chuti, a \u010dasu.  1) Behanie. Zabeha\u0165 si ve\u010der na \u010derstvom vzduchu je na nezaplatenie. U\u017e je \u0161ero, nepozer\u00e1 po V\u00e1s cel\u00e9 okolie, \u017ee kto si to zmyslel beha\u0165. Pri behan\u00ed sa uvo\u013e\u0148uj\u00fa nervov\u00e9 zakon\u010denia na noh\u00e1ch, i sa napr\u00e1vaj\u00fa chrbticov\u00e9 stavce. Tie\u017e roz\u0161irujeme p\u013e\u00faca, \u010d\u00edm zvy\u0161ujeme ich kapacitu, a t\u00fdm p\u00e1dom si zlep\u0161ujeme kond\u00edciu. 2) Posil\u0148ovanie. Netreba na ve\u010der zdv\u00edha\u0165 \u0165a\u017ek\u00e9 \u010dinky, \u010di sa poti\u0165 na nieko\u013ekotis\u00edcov\u00fdch posil\u0148ovac\u00edch pr\u00edstrojoch. Najlep\u0161ie je cvi\u010di\u0165 so svojou hmotnos\u0165ou: zdvihy na \u017erdi, s \u00fachopom predn\u00fdm i zadn\u00fdm, k\u013euky,,,bru\u0161\u00e1ky\u201c, drepy… Ka\u017ed\u00fd cvik tr\u00e9nuje in\u00fd sval tela. Nieko\u013eko ve\u010derov, nieko\u013eko,,neprefl\u00e1knut\u00fdch\u201c hodiniek pred span\u00edm, a Va\u0161e telo bude ve\u013ek\u00e9 do Va\u0161ich teraj\u0161\u00edch tri\u010diek. Iba si prilo\u017e\u00edte ly\u017eicu k \u00fastam, a ruk\u00e1v praskne ;). 3) \u010eal\u0161ou ve\u013emi d\u00f4le\u017eitou zlo\u017ekou je ve\u010dera \u2013 ve\u010dera pozost\u00e1vaj\u00faca z jedla bohat\u00e9ho na bielkoviny. To preto, aby bielkoviny cez noc regenerovali Va\u0161e svaly, ktor\u00e9 ste tak nam\u00e1hali. 4) Teraz u\u017e iba pod studen\u00fa sprchu, ktor\u00e1 dobre vpl\u00fdva na poko\u017eku, o\u010di, pohlavn\u00e9 \u00fastrojenstvo, a celkovo otu\u017euje, a zni\u017euje riziko ochorenia. 5) Teraz, po vy\u0161\u0165avuj\u00facej a tie\u017e studenej n\u00e1dielke si m\u00f4\u017eeme \u013eahn\u00fa\u0165, spokojn\u00ed, \u017ee sme nie\u010do spravili pre svoje telo. A teraz u\u017e dobre padne iba chv\u00ed\u013eka str\u00e1ven\u00e1 so svojou polovi\u010dkou, ktor\u00e1 n\u00e1s priprav\u00ed na \u010fal\u0161\u00ed de\u0148. Nie je v\u0161ak dobre cvi\u010di\u0165 ka\u017ed\u00fd de\u0148, a tak si vy\u010dle\u0148te jeden de\u0148 ako odpo\u010dinkov\u00fd, kedy namiesto tvrd\u00e9ho tr\u00e9ningu roz\u0161\u00edrite svoje obzory pre\u010d\u00edtan\u00edm si nejakej knihy.                                                                                                                                                                                                                                                                                                                                                                                        4.8\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Spolo\u010dn\u00edci pred span\u00edm","item":"https:\/\/www.jsdmi.sk\/spolocnici-pred-spanim\/#breadcrumbitem"}]}]