{"id":24886,"date":"2021-06-11T00:01:00","date_gmt":"2021-06-10T22:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/k-cemu-slouzi-svaly-v-cyklistice\/"},"modified":"2021-09-15T13:30:22","modified_gmt":"2021-09-15T11:30:22","slug":"k-cemu-slouzi-svaly-v-cyklistice","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/k-cemu-slouzi-svaly-v-cyklistice\/","title":{"rendered":"K \u010demu slou\u017e\u00ed svaly v cyklistice?"},"content":{"rendered":"

<\/b>Svaly, kter\u00e9 na kole nejv\u00edce pracuj\u00ed, jsou logicky svaly kon\u010detin, tedy ty, kter\u00e9 nejv\u00edce zapojujeme p\u0159i \u0161lap\u00e1n\u00ed.<\/b> Nejsou to v\u0161ak jedin\u00e9 zapojen\u00e9 svaly, v cyklistice hraje d\u016fle\u017eitou roli cel\u00e1 \u0159ada dal\u0161\u00edch sval\u016f. Nejv\u00fdznamn\u011bj\u0161\u00edm z nich je gluteus maximus, ale pot\u0159ebujeme tak\u00e9 siln\u00e9 t\u011blesn\u00e9 j\u00e1dro a zdrav\u00e9 srdce – bez toho by zbytek na\u0161eho \u201esvalov\u00e9ho stroje\u201c nefungoval.<\/span> Pokud je srdce n\u00e1\u0161 motor, pak p\u00edsty jsou v boc\u00edch<\/b>. Od pasu dol\u016f m\u016f\u017eete naj\u00edt v\u0161echny svaly, kter\u00e9 pou\u017e\u00edv\u00e1me p\u0159i j\u00edzd\u011b. Hlavn\u00ed z nich jsou tyto:<\/span><\/p>\n

    \n
  1. Gluteus Maximus, pat\u0159\u00edc\u00ed do skupiny sval\u016f gluteus<\/span><\/li>\n
  2. Semimembranosus a Biceps Femoris, pat\u0159\u00edc\u00ed do svalov\u00e9 skupiny harmstring\u016f<\/span><\/li>\n
  3. Vastus Medialis, Rectus Femoris a Vastus Lateralis, v\u0161echny t\u0159i pat\u0159\u00ed do \u010dty\u0159hlav\u00e9ho svalu<\/span><\/li>\n
  4. Gastrocnemius, b\u011b\u017en\u011b zn\u00e1m\u00fd jako telata<\/span><\/li>\n
  5. Soleus<\/span><\/li>\n
  6. Tibialis Anterior<\/span><\/li>\n<\/ol>\n

    \"\"<\/b><\/p>\n

    P\u0159edstavte si \u0161l\u00e1pnut\u00ed do ped\u00e1lu jako pohyb ru\u010di\u010dek kolem cifern\u00edku hodin.<\/b> V ka\u017ed\u00e9m okam\u017eiku pou\u017e\u00edv\u00e1me r\u016fzn\u00e9 svaly s r\u016fznou intenzitou. Nejv\u011bt\u0161\u00ed s\u00edla p\u016fsob\u00ed mezi 12. a 6. hodinou (zejm\u00e9na do 5. hodiny), kdy\u017e se\u0161l\u00e1pneme ped\u00e1l dol\u016f. Mezi 6. a 12. hodinou vych\u00e1z\u00ed s\u00edla z druh\u00e9 nohy a ze setrva\u010dnosti \u0161l\u00e1pnut\u00ed. Se\u0161l\u00e1pnut\u00edm ped\u00e1lu se \u00fa\u010dinnost nijak nezlep\u0161uje, pr\u00e1v\u011b naopak. D\u00e1v\u00e1 to smysl jen v n\u011bkter\u00fdch situac\u00edch p\u0159i j\u00edzd\u011b na horsk\u00e9m kole (strm\u00e9 stoup\u00e1n\u00ed nebo n\u00edzk\u00e1 trakce) a p\u0159i dr\u00e1hov\u00e9 cyklistice.<\/span><\/p>\n

    Gluteus Maximus<\/b><\/h3>\n

    Gluteus maximus je nejv\u011bt\u0161\u00ed sval um\u00edst\u011bn\u00fd v h\u00fd\u017ed\u00edch a tak\u00e9 nejv\u011bt\u0161\u00ed v cel\u00e9m t\u011ble. Je to jeden z hlavn\u00edch gener\u00e1tor\u016f energie p\u0159i \u0161lap\u00e1n\u00ed (asi 30%). Pracuje na pln\u00fd v\u00fdkon, kdy\u017e se\u0161l\u00e1pneme ped\u00e1l dol\u016f, mezi 12 a 5 hodinou. Jeho spr\u00e1vn\u00e1 aktivace a fungov\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed energii nejen po se\u0161l\u00e1pnut\u00ed ped\u00e1lu, ale tak\u00e9 zaji\u0161\u0165uje rovnov\u00e1hu a stabilitu bok\u016f a kolen, dvou ze t\u0159\u00ed kloub\u016f pou\u017e\u00edvan\u00fdch p\u0159i \u0161lap\u00e1n\u00ed. Pokud nebude flexe, extenze, stejn\u011b jako vnit\u0159n\u00ed a vn\u011bj\u0161\u00ed rotace ky\u010dle provedena spr\u00e1vn\u011b, budeme m\u00edt pot\u00ed\u017ee. To je d\u016fvod, pro\u010d na tomto svalu makat v t\u011blocvi\u010dn\u011b a nau\u010dit se \u0161lapat s jeho pomoc\u00ed, abychom t\u00edm z\u00edskali v\u011bt\u0161\u00ed odpor ne\u017e pomoc\u00ed pouze \u010dty\u0159hlav\u00e9ho svalu.<\/span><\/p>\n

    Semimembranosus a Biceps Femoris<\/b><\/h3>\n

    Tyto dva svaly spolu se semitendinosusem tvo\u0159\u00ed svalovou skupinu hamstring\u016f v zadn\u00ed \u010d\u00e1sti stehna. V \u0161lapac\u00edch hodin\u00e1ch pracuj\u00ed mezi 1:30 a 6:30. Existuje myln\u00e1 p\u0159edstava, \u017ee kv\u016fli tomu, \u017ee jsou v zadn\u00ed \u010d\u00e1sti, nejsou tak d\u016fle\u017eit\u00e9 a mnoho cyklist\u016f na n\u011b p\u0159i silov\u00fdch cvic\u00edch zapom\u00edn\u00e1. To je chyba. Jsou kl\u00ed\u010dov\u00e9 pro dv\u011b akce, kter\u00e9 jsme ji\u017e zm\u00ednili: flexe kolena a extenze ky\u010dle. Bez spole\u010dn\u00e9ho pohybu nem\u016f\u017eete \u0161lapat. P\u0159i 90 ot\u00e1\u010dk\u00e1ch za minutu (RPM) ohneme koleno a prodlou\u017e\u00edme ky\u010del 5 400 kr\u00e1t b\u011bhem jedn\u00e9 hodiny. Bez legrace. Pokud by za ka\u017ed\u00e9 byl zaplacen 1 cent, byli by cyklist\u00e9 s v\u011bt\u0161\u00ed kadenc\u00ed ne\u017e Chris Froome.<\/span><\/p>\n

    Vastus Medialis, Rectus Femoris a Vastus Lateralis<\/b><\/h3>\n

    T\u0159i ze \u010dty\u0159 sval\u016f tvo\u0159\u00edc\u00edch \u010dty\u0159hlav\u00fd sval, dal\u0161\u00ed hlavn\u00ed zdroj energie p\u0159i \u0161lap\u00e1n\u00ed (p\u0159ibli\u017en\u011b 40%). Vastus medialis a vastus lateralis se probouz\u00ed v 11 hodin a pracuj\u00ed m\u00e1lo, ale intenzivn\u011b do 4 hodin. Ne \u017ee by se jim necht\u011blo, ale v\u011bt\u0161inu pr\u00e1ce nech\u00e1vaj\u00ed na \u010dasn\u011b stoupaj\u00edc\u00edm rectus femoris, kter\u00fd za\u010d\u00edn\u00e1 zab\u00edrat v 9 hodin a tvrd\u011b pracuje a\u017e do 4 hodin. \u00dakolem \u010dty\u0159hlav\u00e9ho svalu nen\u00ed pouze dod\u00e1vat energii cyklistovi, mus\u00ed tak\u00e9 p\u0159in\u00e9st stabilitu kolen\u016fm, a proto\u017ee rectus femoris za\u010d\u00edn\u00e1 v p\u00e1nvi, slou\u017e\u00ed tak\u00e9 jako pomoc p\u0159i flexi ky\u010dle.<\/span><\/p>\n

    Vzhledem k tomu, \u017ee svaly \u010dty\u0159hlav\u00e9ho svalu jsou charakteristick\u00fdm znakem ka\u017ed\u00e9ho cyklisty, jsou nejv\u00fdznamn\u011bj\u0161\u00ed a nejpropracovan\u011bj\u0161\u00ed svalovou skupinou na kole i v posilovn\u011b. Bu\u010fme up\u0159\u00edmn\u00ed, v\u0161ichni r\u00e1di mak\u00e1me a vid\u00edme, jak svaly pod kra\u0165asy pracuj\u00ed.<\/span><\/p>\n

    Gastrocnemius<\/b><\/h3>\n

    Obecn\u011b zn\u00e1m\u00fd jako l\u00fdtkov\u00fd sval, gastrocnemius je dal\u0161\u00ed sval, kter\u00fd cyklist\u00e9 r\u00e1di vid\u00ed vylad\u011bn\u00fd a dob\u0159e definovan\u00fd. M\u00e1 dv\u011b hlavy: st\u0159edn\u00ed a bo\u010dn\u00ed. Spolu se soleusem jsou zodpov\u011bdn\u00ed za p\u0159ibli\u017en\u011b 20% hnac\u00ed s\u00edly, i kdy\u017e \u010das a mno\u017estv\u00ed pr\u00e1ce se mezi nimi li\u0161\u00ed. V\u0161echny t\u0159i svalov\u00e9 hmoty jsou aktivov\u00e1ny mezi 1 a 2 hodinou. Soleus z\u016fst\u00e1v\u00e1 aktivn\u00ed a\u017e do 5 hodin, st\u0159edn\u00ed gastrocnemius do 6:30 a bo\u010dn\u00ed gastrocnemius t\u00e9m\u011b\u0159 do 9 hodin, i kdy\u017e s ni\u017e\u0161\u00ed intenzitou.<\/span><\/p>\n

    Soleus<\/b><\/h3>\n

    T\u0159et\u00ed, neviditeln\u00e1 hlava, tvo\u0159\u00edc\u00ed triceps surae spolu s l\u00fdtkov\u00fdmi svaly. Jeho tk\u00e1\u0148 \u0161lachy spl\u00fdv\u00e1 s tk\u00e1n\u00ed gastrocnemius a tvo\u0159\u00ed nejv\u011bt\u0161\u00ed \u0161lachu v lidsk\u00e9m t\u011ble, Achillovu \u0161lachu. Je to kl\u00ed\u010dov\u00fd sval p\u0159i ch\u016fzi a b\u011bhu, a proto v atletice doch\u00e1z\u00ed k mnoha zran\u011bn\u00edm soleuse. Cyklist\u00e9 tak\u00e9 v t\u00e9to oblasti poci\u0165uj\u00ed probl\u00e9my kv\u016fli nespr\u00e1vn\u00e9 v\u00fd\u0161ce sedla nebo \u0161patn\u011b nastaven\u00fdm zar\u00e1\u017ek\u00e1m. Cyklist\u00e9 p\u0159i \u0161lap\u00e1n\u00ed \u010dasto nevytahuj\u00ed koleno spr\u00e1vn\u011b a nadm\u011brn\u011b sni\u017euj\u00ed patu, n\u011bkdy dokonce pod ped\u00e1l v nejni\u017e\u0161\u00edm bod\u011b zdvihu ped\u00e1lu.<\/span><\/p>\n

    Tibialis Anterior<\/b><\/h3>\n

    V neposledn\u00ed \u0159ad\u011b jedin\u00fd sval na na\u0161em seznamu, kter\u00fd se aktivuje b\u011bhem f\u00e1ze zdvihu ped\u00e1lu. Tibialis anterior funguje od t\u011bsn\u011b p\u0159ed 9. hodinou a\u017e do t\u011bsn\u011b po 12. hodin\u011b. Spolu s gastrocnemius a soleus (jeho antagonisty) d\u011bl\u00e1 d\u016fle\u017eitou pr\u00e1ci p\u0159i \u0161lap\u00e1n\u00ed udr\u017eov\u00e1n\u00edm rovnov\u00e1hy v koleni a kotn\u00edku. Proto, jak jsme ji\u017e zm\u00ednili v\u00fd\u0161e, je spr\u00e1vn\u00e9 nastaven\u00ed v\u00fd\u0161ky sedla a \u0161lapek fundament\u00e1ln\u00ed.<\/span><\/p>\n

    Jedn\u00e1 se o hlavn\u00ed svaly, ale nejsou to jedin\u00e9 zapojen\u00e9 svaly.<\/b> Jak jsme \u0159ekli na za\u010d\u00e1tku, m\u00edt vysoce vycvi\u010den\u00e9 a siln\u00e9 t\u011blesn\u00e9 j\u00e1dro je tak\u00e9 nanejv\u00fd\u0161 d\u016fle\u017eit\u00e9. Po\u010d\u00ednaje b\u0159i\u0161n\u00edmi a bedern\u00edmi svaly, pot\u00e9 se zam\u011b\u0159en\u00edm na vzp\u0159\u00edmen\u00e9 p\u00e1te\u0159n\u00ed svaly, jdouc\u00edm a\u017e k ramen\u016fm a pa\u017e\u00edm. To v\u0161e je nutn\u00e9 k efektivn\u00edmu p\u0159enosu s\u00edly z nohou p\u0159i \u0161lap\u00e1n\u00ed, proto\u017ee p\u0159i se\u0161l\u00e1pnut\u00ed ped\u00e1l\u016f se op\u00edr\u00e1te o sedlo a \u0159\u00edd\u00edtka.<\/span><\/p>\n

    Kter\u00e9 svaly pracuj\u00ed a jak tvrd\u011b pracuj\u00ed, z\u00e1vis\u00ed na biomechanice \u0161lap\u00e1n\u00ed.<\/b> Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed informace, nab\u00edz\u00ed<\/span> tato studie<\/span> <\/a>spoustu v\u011bdeck\u00fdch \u00fadaj\u016f. Uv\u00e1d\u00ed, \u017ee \u201e\u00farove\u0148 a \/ nebo na\u010dasov\u00e1n\u00ed svalov\u00e9 aktivace se m\u011bn\u00ed v z\u00e1vislosti na mnoha faktorech, jako je v\u00fdkon, rychlost \u0161lap\u00e1n\u00ed, poloha t\u011bla, rozhran\u00ed bota-ped\u00e1l, f\u00e1ze tr\u00e9ninku a \u00fanava.<\/span><\/p>\n

    V t\u00e9to studii<\/span><\/a> najdete informace o tom, <\/span>jak na\u0161e poloha na kole ovliv\u0148uje \u00farove\u0148 a \/ nebo okam\u017eik aktivace sval\u016f.<\/b> Stru\u010dn\u011b \u0159e\u010deno: Rozd\u00edly mezi \u0161lap\u00e1n\u00edm po rovin\u011b a \u0161lap\u00e1n\u00edm do kopce jsou mal\u00e9. Existuj\u00ed znateln\u00e9 rozd\u00edly, pokud \u0161lapeme ve vzp\u0159\u00edmen\u00e9 poloze a ve sn\u00ed\u017een\u00e9 poloze. Tak\u00e9 p\u0159i \u0161lap\u00e1n\u00ed ze sedla do kopce doch\u00e1z\u00ed k v\u00fdrazn\u00fdm zm\u011bn\u00e1m.<\/span><\/p>\n

    <\/p>\n

    Na z\u00e1v\u011br zd\u016frazn\u00edme <\/span>d\u016fle\u017eitost spr\u00e1vn\u00e9 polohy na kole.<\/b> Ned\u011blejte si p\u0159\u00edli\u0161 velk\u00e9 starosti, pokud jste ob\u010dasn\u00ed cyklist\u00e9. Sta\u010d\u00ed ud\u011blat mal\u00fd pr\u016fzkum a snadno najdete r\u016fzn\u00e9 v\u00fdukov\u00e9 programy a aplikace, kter\u00e9 v\u00e1m pomohou p\u0159izp\u016fsobit va\u0161e kolo. Ale <\/span>pokud jste pravideln\u00ed cyklist\u00e9, nezapome\u0148te pracovat na t\u011blesn\u00e9m j\u00e1dru doma nebo v posilovn\u011b a p\u0159edev\u0161\u00edm si nechte ud\u011blat biomechanickou anal\u00fdzu<\/b>, aby v\u00e1m v sedle bylo co nejpohodln\u011bji a va\u0161e \u00fasil\u00ed bylo co nejefektivn\u011bj\u0161\u00ed.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Svaly, kter\u00e9 na kole nejv\u00edce pracuj\u00ed, jsou logicky svaly kon\u010detin, tedy ty, kter\u00e9 nejv\u00edce zapojujeme p\u0159i \u0161lap\u00e1n\u00ed. Nejsou to v\u0161ak jedin\u00e9 zapojen\u00e9 svaly, v cyklistice hraje d\u016fle\u017eitou roli cel\u00e1 \u0159ada dal\u0161\u00edch sval\u016f. Nejv\u00fdznamn\u011bj\u0161\u00edm z nich je gluteus maximus, ale pot\u0159ebujeme tak\u00e9 siln\u00e9 t\u011blesn\u00e9 j\u00e1dro a zdrav\u00e9 srdce – bez toho by zbytek na\u0161eho \u201esvalov\u00e9ho stroje\u201c… <\/p>\n

    \u010ct\u011bte v\u00edceK \u010demu slou\u017e\u00ed svaly v cyklistice?<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":17271,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[392],"tags":[],"class_list":["post-24886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24886","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24886"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24886\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/17271"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24886"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24886"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24886"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}