So svalovým kŕčom sa už stretla väčšina cyklistov. Zvyčajne ide o nepríjemné kŕče v lýtku, stehne alebo chodidle, ktoré sú sprevádzané impulzívnou bolesťou a stvrdnutím svalu. Viete, ako im môžete predchádzať?
1. Dbajte na dostatok tekutín
Pri fyzickej záťaži je dôležité zvýšiť príjem tekutín. Aj na bicykli treba piť pravidelne a vyberať si vhodné nápoje. Viac o správnom pitnom režime sa dočítate na našom blogu.
2. Dopĺňajte minerály a vitamíny
Kŕče sú varovným signálom, ktorý nám hovorí, že je potrebné obohatiť telo o minerály a vitamíny, ktoré mu chýbajú. Svalové kŕče spôsobuje najmä nedostatok vápnika, zinku, horčíka, draslíka a vitamínov skupiny B a E. Najideálnejším riešením je upraviť svoju stravu tak, aby bola neustále pestrá a vyvážená.
3. Myslite na rozcvičku
Pred každým tréningom je dobré sa rozcvičiť – cyklistiku nevynímajúc. Prekrvíte tak svalstvo, zvýšite jeho pružnosť a zahrejete organizmus k pohybu. Tipy na jednoduché cvičenia pred bicyklovaním nájdete tu. Počas jazdy tiež nezabúdajte na pravidelné prestávky na oddych a ľahký strečing.
4. Noste vhodnú obuv
Častým dôvodom výskytu svalových kŕčov býva aj nesprávna obuv. Na takéto aktivity preto vždy kupujte kvalitnú a pevnú obuv určenú na športové účely – najlepšie cyklistické tretry. Ľudia s chybne tvarovanou klenbou by mali nosiť ortopedickú obuv alebo vložky.
5. Doprajte si dostatok spánku
Rozhodujúci vplyv na našu fyzickú kondíciu má nepochybne aj spánok. Ak sa cítite príliš unavený alebo vyčerpaný, odložte svoj cyklovýlet na iný čas.
6. Nepreceňujte svoje sily
Vaše telo najlepšie vie, kde sú hranice jeho možností. Nepreceňujte svoje sily na bicykli a trénujte s rozumom. Po dlhšej cyklistickej odmlke sa nepúšťajte hneď do veľkých výziev. Začínajte s ľahšími cyklojazdami a postupne zvyšujte svoje nároky.
TIP: Ak vás kŕč zastihne priamo na bicykli, zosadnite, popreťahujte si svaly, rozmasírujte postihnuté miesto a doprajte nohe oddych. Nezabudnite tiež doplniť tekutiny, najlepšie s potrebnými minerálmi. Do pohybu sa vracajte zľahka a na bicykli sa šetrite.
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If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.
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