{"id":30752,"date":"2021-07-26T05:00:00","date_gmt":"2021-07-26T03:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=30752"},"modified":"2021-07-21T21:20:01","modified_gmt":"2021-07-21T19:20:01","slug":"jak-pracovat-lepe-s-dechem-pomoci-mohou-chytre-technologie","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/jak-pracovat-lepe-s-dechem-pomoci-mohou-chytre-technologie\/","title":{"rendered":"Jak pracovat l\u00e9pe s dechem? Pomoci mohou chytr\u00e9 technologie"},"content":{"rendered":"

Lid\u00e9 odjak\u017eiva experimentuj\u00ed se sv\u00fdm dechem. N\u011bkte\u0159\u00ed d\u00edky n\u011bmu dos\u00e1hnou \u00fasp\u011bch\u016f ve sportu, jin\u00ed v medic\u00edn\u011b, dal\u0161\u00edm jednodu\u0161e usnad\u0148uje b\u011b\u017en\u00fd \u017eivot. Napadlo v\u00e1s ale n\u011bkdy, jak spr\u00e1vn\u011b d\u00fdchat?<\/strong><\/p>
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Sport a d\u00fdch\u00e1n\u00ed funguj\u00ed jako spojen\u00e9 n\u00e1doby. P\u0159em\u00fd\u0161leli jste n\u011bkdy o tom, pro\u010d by v\u00e1s Usain Bolt dok\u00e1zal p\u0159edb\u011bhnout na ka\u017ed\u00e9 mysliteln\u00e9 trati? Vd\u011b\u010d\u00ed za to z podstatn\u00e9 \u010d\u00e1sti d\u00fdchac\u00ed technice a tr\u00e9ninku. Nen\u00ed ale zas tak t\u011b\u017ek\u00e9 za\u010d\u00edt d\u00fdchat efektivn\u011bji. Zjist\u011bte, co dech ve skute\u010dnosti je, co d\u011bl\u00e1 a jak m\u016f\u017eete vyu\u017e\u00edt inteligentn\u00ed technologie ve sv\u016fj prosp\u011bch p\u0159i ka\u017edodenn\u00edm sledov\u00e1n\u00ed zdrav\u00ed.<\/p>
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Pr\u00e1ce s dechem<\/strong><\/h2>\n\n\n\n

Jak se spr\u00e1vn\u011b d\u00fdch\u00e1? Ot\u00e1zka, kterou si pravd\u011bpodobn\u011b v\u011bt\u0161ina z n\u00e1s nikdy nepolo\u017eila. Jen\u017ee dechov\u00fd tr\u00e9nink je star\u0161\u00ed, ne\u017e si m\u016f\u017eeme myslet. Po\u010d\u00ednaje starod\u00e1vn\u00fdmi tradicemi asijsk\u00fdch n\u00e1bo\u017eenstv\u00ed, jm\u00e9ny jako \u201epr\u00e1na\u201c, \u201e\u010dchi\u201c nebo jednodu\u0161e \u201e\u017eivotn\u00ed s\u00edla\u201c a \u201evit\u00e1ln\u00ed energie\u201c. Pozd\u011bji se z toho v\u0161eho staly v\u011bdecky podlo\u017een\u00e9 studie. S rozvojem v\u011bdy a techniky p\u0159i\u0161ly nov\u00e9 poznatky o tom, co n\u00e1m d\u00fdch\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed.<\/p>
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\"Pr\u00e1ce<\/figure>
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\u201eD\u00fdchac\u00ed techniky se vyu\u017e\u00edvaj\u00ed ji\u017e mnoho let a lze je naj\u00edt v duchovnu, terapii nebo sportu,\u201c vysv\u011btluje Martin Petrus, zn\u00e1m\u00fd kou\u010d d\u00fdch\u00e1n\u00ed a meditace. \u201eV j\u00f3ze se um\u011bn\u00ed kontroly dechu \u201epr\u00e1n\u00e1j\u00e1ma\u201c pou\u017e\u00edv\u00e1 ke zlep\u0161en\u00ed zdrav\u00ed a zv\u00fd\u0161en\u00ed vytrvalosti. V\u011bdci se za\u010dali o d\u00fdch\u00e1n\u00ed zaj\u00edmat na po\u010d\u00e1tku 20. stolet\u00ed, kdy prov\u00e1d\u011bli r\u016fzn\u00e9 experimenty s hyperventilac\u00ed,\u201c dod\u00e1v\u00e1 Petrus.<\/p>
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Badatel\u00e9 tehdy zjistili, \u017ee pr\u00e1ce s dechem m\u016f\u017ee roz\u0161\u00ed\u0159it vit\u00e1ln\u00ed kapacitu plic, zv\u00fd\u0161it p\u0159\u00edjem kysl\u00edku, mno\u017estv\u00ed \u010derven\u00fdch krvinek a tak\u00e9 \u00fa\u010dinnost energetick\u00e9 produkce. P\u0159ehled o t\u011bchto hodnot\u00e1ch z\u00edsk\u00e1te prost\u0159ednictv\u00edm n\u011bkter\u00fdch mobiln\u00edch aplikac\u00ed ve spojen\u00ed s chytr\u00fdmi hodinkami. Ty m\u011b\u0159\u00ed nap\u0159\u00edklad hladinu kysl\u00edku v krvi a upozorn\u00ed v\u00e1s, kdy\u017e je p\u0159\u00edli\u0161 n\u00edzk\u00e1.<\/p>
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Jak k m\u011b\u0159en\u00ed doch\u00e1z\u00ed? Touto funkc\u00ed disponuj\u00ed nap\u0159\u00edklad chytr\u00e9 hodinky Huawei GT 2 Pro<\/a>. Podle rozd\u00edln\u00e9 rychlosti absorpce sv\u011btla okysli\u010den\u00e9ho hemoglobinu a odkysli\u010den\u00e9ho hemoglobinu detekuj\u00ed hladinu SpO2 m\u011b\u0159en\u00edm odra\u017een\u00e9ho sv\u011btla specifick\u00e9 vlnov\u00e9 d\u00e9lky na z\u00e1p\u011bst\u00ed a d\u00edky 14denn\u00ed v\u00fddr\u017ei baterie mohou nep\u0159etr\u017eit\u011b sledovat saturaci krve kysl\u00edkem.<\/p>
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Pro\u010d bychom se m\u011bli nau\u010dit spr\u00e1vn\u011b d\u00fdchat?<\/strong><\/h2>\n\n\n\n

Va\u0161e t\u011blo d\u00fdch\u00e1 zcela automaticky, i kdy\u017e se soust\u0159ed\u00edme na n\u011bco jin\u00e9ho. Je to jedna z m\u00e1la funkc\u00ed, kter\u00e9 jsou autonomn\u00ed a z\u00e1rove\u0148 pod na\u0161\u00ed kontrolou. Sta\u010d\u00ed sledovat mal\u00e9 d\u011bti, kter\u00e9 d\u00fdchaj\u00ed naprosto p\u0159irozen\u011b, lehce a bez n\u00e1mahy. Pozd\u011bji podl\u00e9haj\u00ed d\u00fdchac\u00ed vzorce r\u016fzn\u00fdm faktor\u016fm, jako je j\u00eddlo, zne\u010di\u0161t\u011bn\u00ed ovzdu\u0161\u00ed, fyzick\u00fd a du\u0161evn\u00ed stres, kter\u00e9 na n\u00e1s \u010dasto p\u016fsob\u00ed. V ur\u010dit\u00e9m okam\u017eiku se tak mus\u00edme znovu nau\u010dit d\u00fdchat, abychom z\u00edskali zp\u011bt svou p\u0159irozenou s\u00edlu.<\/p>\n\n\n\n

V\u011bdom\u00e9 d\u00fdch\u00e1n\u00ed m\u016f\u017ee m\u00edt plno v\u00fdhod: zv\u00fd\u0161\u00ed hladinu energie, sn\u00ed\u017e\u00ed \u00farove\u0148 stresu, optimalizuje sp\u00e1nek, zlep\u0161uje soust\u0159ed\u011bn\u00ed, urychluje zotaven\u00ed, pos\u00edl\u00ed fyzick\u00fd v\u00fdkon a dokonce pom\u00e1h\u00e1 seberozvoji.<\/p><\/blockquote>\n\n\n\n

Existuje spousta r\u016fzn\u00fdch technik a cvi\u010den\u00ed, ale nejd\u016fle\u017eit\u011bj\u0161\u00ed je pochopit z\u00e1kladn\u00ed principy. Jakmile zn\u00e1te to spr\u00e1vn\u00e9 pravidlo, m\u016f\u017eete r\u016fzn\u00e1 cvi\u010den\u00ed p\u0159izp\u016fsobit sv\u00fdm konkr\u00e9tn\u00edm pot\u0159eb\u00e1m.<\/p>
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\"D\u00fdch\u00e1n\u00ed\"<\/figure>
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Za\u010dn\u011bte s tr\u00e9ninkem<\/strong><\/h2>\n\n\n\n

Zah\u00e1jen\u00ed dechov\u00e9ho cvi\u010den\u00ed nen\u00ed tak t\u011b\u017ek\u00e9, jak si mnoz\u00ed mysl\u00ed, a z\u00e1rove\u0148 je velmi prosp\u011b\u0161n\u00e9 na\u0161\u00ed silov\u00e9 efektivit\u011b a pro\u010di\u0161t\u011bn\u00ed mysli. Tedy p\u0159esn\u011b tomu, co dnes v\u0161ichni pot\u0159ebujeme.<\/p>\n\n\n\n

\u201eKdykoli b\u011bh\u00e1te, jezd\u00edte na kole nebo t\u0159eba veslujete, m\u016f\u017ee b\u00fdt zpo\u010d\u00e1tku obt\u00ed\u017en\u00e9 p\u0159ej\u00edt na d\u00fdch\u00e1n\u00ed nosem, pokud jste zvykl\u00ed tak \u010dinit \u00fasty. Pokuste se v\u0161ak naj\u00edt tempo, p\u0159i kter\u00e9m je snadn\u00e9 d\u00fdchat nosem a udr\u017eovat st\u00e1l\u00fd rytmus. Jakmile si na to zvyknete, pracujte na zv\u00fd\u0161en\u00ed rychlosti. Nosn\u00ed d\u00fdch\u00e1n\u00ed v\u00e1m pom\u016f\u017ee z\u016fstat v efektivn\u011bj\u0161\u00edm aerobn\u00edm syst\u00e9mu a u\u0161et\u0159\u00ed spoustu energie pro chv\u00edle, kdy pot\u0159ebujete zrychlit. D\u00fdch\u00e1n\u00ed \u00fasty v\u00e1m pak dop\u0159eje dal\u0161\u00ed rychlostn\u00ed stupe\u0148, kdy\u017e pot\u0159ebujete p\u0159idat,\u201c \u0159\u00edk\u00e1 Martin Petrus.<\/p><\/blockquote>\n\n\n\n

Pozorov\u00e1n\u00ed va\u0161ich pokrok\u016f bude jednodu\u0161\u0161\u00ed s chytr\u00fdmi hodinkami, kter\u00e9 m\u011b\u0159\u00ed VO2Max, d\u00edky kter\u00e9mu m\u016f\u017eete pl\u00e1novat progres dop\u0159edu. O co se p\u0159esn\u011b jedn\u00e1? Ukazatel zna\u010d\u00ed maxim\u00e1ln\u00ed mno\u017estv\u00ed kysl\u00edku spot\u0159ebovan\u00e9ho t\u011blem b\u011bhem p\u0159\u00edr\u016fstkov\u00e9ho cvi\u010den\u00ed. Napl\u00e1nujte si intenzitu tr\u00e9ninku, d\u00e9lku odpo\u010dinku a dobu zotaven\u00ed, aby v\u00e1m u\u017e nikdy nedoch\u00e1zel dech.<\/p>
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\"Monitoring<\/figure>
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Po tr\u00e9ninku jednodu\u0161e klepn\u011bte na z\u00e1znamy tr\u00e9ninku a zobrazte si podrobn\u00e9 anal\u00fdzy cvi\u010den\u00ed, v\u010detn\u011b efektu tr\u00e9ninku, celkov\u00e9ho v\u00fdkonu, rychlosti, krok\u016f, nastoupan\u00e9 v\u00fd\u0161ky, srde\u010dn\u00ed frekvence, z\u00f3ny srde\u010dn\u00ed frekvence, kadence, tempa a VO2Max.<\/p>
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Kdy d\u00fdchat nosem?<\/strong><\/h2>\n\n\n\n

Dokonal\u00e9ho nosn\u00edho d\u00fdch\u00e1n\u00ed nedos\u00e1hnete jen tak \u2013 kdy\u017e jsou nap\u0159\u00edklad sportovci testovan\u00ed v laborato\u0159i po kr\u00e1tkou dobu, dos\u00e1hli 90 % sv\u00e9ho maxima. To dokazuje, \u017ee p\u0159echod na d\u00fdch\u00e1n\u00ed \u00fasty b\u011bhem sportu je v\u011bt\u0161inou zp\u016fsoben za\u017eit\u00fdm pocitem nepohodlnosti, kter\u00fd lze ale zm\u011bnit.<\/p>
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Vhodn\u00e9 je rozli\u0161ovat n\u00e1sleduj\u00edc\u00ed f\u00e1ze:<\/h4>\n\n\n\n
  1. D\u00fdchejte nosem<\/li>
  2. Nadechn\u011bte se nosem, vydechn\u011bte \u00fasty<\/li>
  3. D\u00fdchejte \u00fasty<\/li><\/ol>
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    V klidu a p\u0159i n\u00edzk\u00e9 intenzit\u011b m\u016f\u017eeme z\u016fstat ve f\u00e1zi 1. Kdy\u017e se za\u010dneme h\u00fdbat nebo zvedat t\u011b\u017ek\u00e9 v\u011bci, doporu\u010dujeme v t\u00e9to f\u00e1zi z\u016fstat co nejd\u00e9le. V okam\u017eiku, kdy je n\u00e1maha p\u0159\u00edli\u0161 t\u011b\u017ek\u00e1, p\u0159ejdeme do f\u00e1ze 2. Pokud zv\u00fd\u0161\u00edme z\u00e1t\u011b\u017e je\u0161t\u011b v\u00edce a p\u0159ibl\u00ed\u017e\u00edme se k na\u0161\u00ed maxim\u00e1ln\u00ed kapacit\u011b, p\u0159ich\u00e1z\u00ed \u0159ada na f\u00e1zi 3. Jakmile v\u00fddej klesne, m\u016f\u017eeme se vr\u00e1tit zp\u011bt do f\u00e1ze 2, respektive 1.<\/p>
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    \"D\u00fdch\u00e1n\u00ed<\/figure>
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    Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed<\/strong><\/h2>\n\n\n\n

    Vyu\u017eit\u00ed br\u00e1nice k dechu je v z\u00e1sad\u011b vyu\u017eit\u00edm va\u0161\u00ed hlavn\u00ed a nejv\u011bt\u0161\u00ed zbran\u011b ve v\u00e1\u0161 prosp\u011bch. Je to obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1 \u010d\u00e1st t\u011bla, proto\u017ee d\u00fdch\u00e1n\u00ed br\u00e1nic\u00ed je nej\u00fa\u010dinn\u011bj\u0161\u00edm zp\u016fsobem, jak toho dos\u00e1hnout. Ud\u011blali jste to podv\u011bdom\u011b mnohokr\u00e1t, ale trik je v tom v\u011bd\u011bt, jak to ovl\u00e1dat.<\/p>\n\n\n\n

    \u201eZa\u010dn\u011bte t\u00edm, \u017ee si vytvo\u0159\u00edte spr\u00e1vnou pozici. Lehn\u011bte si na podlahu nebo na gau\u010d s m\u00edrn\u011b zvednut\u00fdmi koleny, aby byla doln\u00ed \u010d\u00e1st zad rovn\u00e1. Pokud se rozhodnete sed\u011bt, ujist\u011bte se, \u017ee m\u00e1te p\u00e1te\u0159 rovnou a d\u00fdch\u00e1n\u00ed nen\u00ed omezeno. Zav\u0159ete o\u010di, uvoln\u011bte se a sledujte, jak se va\u0161e t\u011blo pohybuje. Jednu ruku m\u016f\u017eete polo\u017eit na b\u0159icho a druhou na hru\u010f, abyste z\u00edskali lep\u0161\u00ed zp\u011btnou vazbu,\u201c rad\u00ed Martin Petrus.<\/p><\/blockquote>\n\n\n\n

    P\u0159i tom si nezapome\u0148te vymezit tak\u00e9 \u010das na odpo\u010dinek. Jak toho dos\u00e1hnout pomoc\u00ed zmi\u0148ovan\u00fdch hodinek Huawei Watch Series? Vyzkou\u0161ejte vyhrazen\u00e9 dechov\u00e9 cvi\u010den\u00ed:<\/p>
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