{"id":31026,"date":"2021-08-02T05:00:00","date_gmt":"2021-08-02T03:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=31026"},"modified":"2021-07-27T09:21:52","modified_gmt":"2021-07-27T07:21:52","slug":"spravne-dychani-i-pri-spanku-tipy","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/spravne-dychani-i-pri-spanku-tipy\/","title":{"rendered":"D\u00fdchejte l\u00e9pe! Tipy na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed i p\u0159i sp\u00e1nku"},"content":{"rendered":"<p><strong>Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je z v\u011bdeck\u00e9ho pohledu velmi komplikovan\u00e1 oblast, ov\u0161em s pomoc\u00ed rad odborn\u00edka snadno nahl\u00e9dnete do jeho taj\u016f. D\u00edky tomu m\u016f\u017eete nap\u0159\u00edklad zm\u011bnit dechov\u00fd vzorec pro lep\u0161\u00ed fyzick\u00fd v\u00fdkon, zdrav\u00fd sp\u00e1nek nebo rychlej\u0161\u00ed regeneraci.<\/strong><\/p><br>\n\n\n\n<p>Profesion\u00e1ln\u00ed sport je \u201eboji\u0161t\u011bm\u201c, kde ka\u017ed\u00fd hled\u00e1 nov\u00e9 metody ke zv\u00fd\u0161en\u00ed v\u00fdkonu, nap\u0159\u00edklad p\u0159es zlep\u0161en\u00ed d\u00fdchac\u00edch vzorc\u016f. V\u011bd\u011bli jste ale, \u017ee v\u011bdom\u00e9 d\u00fdch\u00e1n\u00ed m\u016f\u017ee m\u00edt mnoho v\u00fdhod i v ka\u017edodenn\u00edm \u017eivot\u011b? Pom\u00e1h\u00e1 t\u0159eba zvy\u0161ovat energii, sni\u017eovat hladinu stresu, optimalizovat kvalitu sp\u00e1nku, zlep\u0161ovat soust\u0159ed\u011bn\u00ed, urychlovat zotavov\u00e1n\u00ed nebo navy\u0161ovat fyzick\u00fd v\u00fdkon.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Existuje spousta r\u016fzn\u00fdch technik a cvi\u010den\u00ed, ale nejd\u016fle\u017eit\u011bj\u0161\u00ed je pochopit z\u00e1kladn\u00ed principy. S t\u011bmi n\u00e1m porad\u00ed proslul\u00fd tren\u00e9r dechov\u00fdch cvi\u010den\u00ed a meditace Martin Petrus.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kysl\u00edk<\/strong><\/h2>\n\n\n\n<p>Kysl\u00edk je jednou z nejd\u016fle\u017eit\u011bj\u0161\u00edch slo\u017eek cel\u00e9 v\u00fdm\u011bny plynu. Vzduch, kter\u00fd d\u00fdch\u00e1te, se skl\u00e1d\u00e1 ze 78,09 % z dus\u00edku, z 20,95 % z kysl\u00edku, z 0,93 % z argonu, z 0,04 % z oxidu uhli\u010dit\u00e9ho a mal\u00e9ho mno\u017estv\u00ed dal\u0161\u00edch plyn\u016f.<\/p><br>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1024x683.jpg\" alt=\"Pr\u00e1ce s dechem\" class=\"wp-image-30756\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1536x1024.jpg 1536w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-2048x1365.jpg 2048w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-16x12.jpg 16w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-590x393.jpg 590w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><br>\n\n\n\n<p>\u201eNa\u0161e t\u011blo pot\u0159ebuje kysl\u00edk, aby mohlo vykon\u00e1vat v\u0161echny nezbytn\u00e9 funkce. Mno\u017estv\u00ed kysl\u00edku v krvi lze snadno m\u011b\u0159it pulzn\u00edm oxymetrem nebo nositeln\u00fdm za\u0159\u00edzen\u00edm. Norm\u00e1ln\u00ed hodnota u zdrav\u00e9ho \u010dlov\u011bka m\u011b\u0159en\u00e1 ve v\u00fd\u0161ce 0 m. n. m. bude mezi 95 a 100 %,\u201c vysv\u011btluje Martin Petrus.<\/p><br>\n\n\n\n<p>K ur\u010den\u00ed celkov\u00e9 \u00farovn\u011b kondice pou\u017e\u00edvaj\u00ed sportovci hodnotu VO2Max. Ta ukazuje mno\u017estv\u00ed celkov\u00e9ho kysl\u00edku absorbovan\u00e9ho b\u011bhem jedn\u00e9 minuty p\u0159i maxim\u00e1ln\u00ed n\u00e1maze. Vy\u0161\u0161\u00ed sk\u00f3re nejen d\u00e1v\u00e1 p\u0159edstavu o \u00farovni vytrvalosti, ale m\u016f\u017ee tak\u00e9 predikovat dlouhov\u011bkosti. Sportovci obvykle pou\u017e\u00edvaj\u00ed ke zv\u00fd\u0161en\u00ed VO2Max aerobn\u00ed tr\u00e9nink, ale lze ho dos\u00e1hnout tak\u00e9 pomoc\u00ed n\u011bkter\u00fdch technik zadr\u017eov\u00e1n\u00ed dechu.<\/p><br>\n\n\n\n<p>Je mo\u017en\u00e9 si testovat VO2Max doma? Chytr\u00e9 hodinky (nap\u0159\u00edklad Huawei Watch Series) zm\u011b\u0159\u00ed v\u00e1\u0161 VO2Max a po sp\u00e1rov\u00e1n\u00ed s telefonem zobraz\u00ed detaily v p\u0159ehledn\u00e9m grafu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>VO2max je obecn\u011b pova\u017eov\u00e1n za nejlep\u0161\u00ed indik\u00e1tor kardiorespira\u010dn\u00ed zdatnosti. \u010c\u00edm vy\u0161\u0161\u00ed je va\u0161e VO2max, t\u00edm v\u00edce kysl\u00edku m\u016f\u017ee va\u0161e t\u011blo vyu\u017e\u00edt \u2013 a t\u00edm lep\u0161\u00ed bude va\u0161e aerobn\u00ed kondice.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Oxid uhli\u010dit\u00fd<\/strong><\/h2>\n\n\n\n<p>I kdy\u017e je oxid uhli\u010dit\u00fd mnohdy pova\u017eovan\u00fd za d\u00fdchac\u00ed \u201eodpad\u201c, nen\u00ed to tak \u00fapln\u011b pravda. CO2 toti\u017e reguluje na\u0161i rychlost d\u00fdch\u00e1n\u00ed. Za rychlej\u0161\u00ed d\u00fdch\u00e1n\u00ed nem\u016f\u017ee nedostatek kysl\u00edku, n\u00fdbr\u017e pr\u00e1v\u011b hromad\u011bn\u00ed oxidu uhli\u010dit\u00e9ho.<\/p><br>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-1024x683.jpg\" alt=\"D\u00fdch\u00e1n\u00ed je p\u0159i sportu extr\u00e9mn\u011b d\u016fle\u017eit\u00e9\" class=\"wp-image-31038\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-1536x1024.jpg 1536w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-2048x1365.jpg 2048w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-16x12.jpg 16w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_59788018-590x393.jpg 590w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><br>\n\n\n\n<p>\u201eAby se kysl\u00edk odd\u011blil od krve a p\u0159esunul se do bun\u011bk, pot\u0159ebujeme ur\u010dit\u00e9 mno\u017estv\u00ed CO2. Proto je dosa\u017een\u00ed ur\u010dit\u00fdch \u00farovn\u00ed oxidu uhli\u010dit\u00e9ho d\u016fle\u017eit\u00e9 pro fungov\u00e1n\u00ed na\u0161eho t\u011bla. A nejen to \u2013 pokud dok\u00e1\u017eeme zv\u00fd\u0161it toleranci v\u016f\u010di CO2, m\u016f\u017eeme tak\u00e9 zlep\u0161it n\u00e1\u0161 fyzick\u00fd v\u00fdkon,\u201c p\u0159ibli\u017euje Martin Petrus.<\/p><br>\n\n\n\n<h4 class=\"has-vivid-red-color has-text-color wp-block-heading\">Jak si vybudovat toleranci v\u016f\u010di CO2? Nap\u0159\u00edklad jednoduch\u00fdm cvi\u010den\u00edm:<\/h4>\n\n\n\n<ul><li><strong>Krok 1:<\/strong> Nejprve zm\u011b\u0159te \u010das, po kter\u00fd jste schopni zadr\u017eet dech, a ten vyd\u011blte dv\u011bmi. Tak\u017ee pokud zadr\u017e\u00edte dech po 2 minuty, v\u00e1\u0161 tr\u00e9ninkov\u00fd \u00fadaj bude 1 minuta.<\/li><li><strong>Krok 2:<\/strong> N\u00e1sledn\u011b pro zotaven\u00ed d\u00fdchejte norm\u00e1ln\u011b 1 minutu a 10 sekund. Druh\u00e9 kolo vydr\u017ete ned\u00fdchat 1 minutu a a pak 1 minutu znovu norm\u00e1ln\u011b d\u00fdchejte.<\/li><li><strong>Krok 3: <\/strong>S ka\u017ed\u00fdm dal\u0161\u00edm kolem zkracujte dobu zotaven\u00ed o 10 sekund. Po 7 kolech se tak dostanete na desetisekundov\u00fd \u010das na zotaven\u00ed.<\/li><\/ul><br>\n\n\n\n<p>Takov\u00e9 cvi\u010den\u00ed m\u016f\u017ee skute\u010dn\u011b zlep\u0161it va\u0161i toleranci v\u016f\u010di CO2. Jakmile se zm\u011bn\u00ed va\u0161e maxim\u00e1ln\u00ed doba zadr\u017een\u00ed dechu, budete podle toho muset p\u0159izp\u016fsobit i \u010das tr\u00e9ninku.<\/p><br>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zlep\u0161ete si nosnou kapacitu kysl\u00edku<\/strong><\/h2>\n\n\n\n<p>T\u011blo m\u00e1 p\u0159irozenou schopnost p\u0159izp\u016fsobit se vn\u011bj\u0161\u00edm podm\u00ednk\u00e1m. Existuje spousta mechanism\u016f chr\u00e1n\u00edc\u00edch mozek a srdce p\u0159ed selh\u00e1n\u00edm. Kdy\u017e v\u011bdom\u011b zadr\u017eujeme dech, t\u011blo se to pokus\u00ed kompenzovat zv\u00fd\u0161en\u00edm po\u010dtu \u010derven\u00fdch krvinek a zv\u00fd\u0161en\u00edm schopnosti p\u0159en\u00e1\u0161et kysl\u00edk.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201eTr\u00e9nov\u00e1n\u00ed zadr\u017eov\u00e1n\u00ed dechu m\u016f\u017ee b\u00fdt skv\u011blou alternativou k tradi\u010dn\u00edm v\u00fd\u0161kov\u00fdm t\u00e1bor\u016fm, proto\u017ee je mnohem levn\u011bj\u0161\u00ed a \u010dasov\u011b nen\u00e1ro\u010dn\u00e9. Opakovan\u00fdm sni\u017eov\u00e1n\u00edm hladiny SpO2 (okysli\u010denosti krve) pomoc\u00ed zadr\u017eov\u00e1n\u00ed dechu nut\u00edme na\u0161e t\u011blo k \u017e\u00e1douc\u00ed adaptaci. B\u011bhem n\u011bkolika t\u00fddn\u016f tr\u00e9ninku m\u016f\u017eeme dos\u00e1hnout velmi dobr\u00fdch v\u00fdsledk\u016f, n\u011bkdy dokonce srovnateln\u00fdch s b\u011b\u017en\u00fdm v\u00fd\u0161kov\u00fdm tr\u00e9ninkem,\u201c potvrzuje Petrus.<\/p><\/blockquote>\n\n\n\n<p>P\u0159id\u00e1n\u00ed hypoxick\u00fdch cvi\u010den\u00ed do va\u0161eho tr\u00e9ninku zv\u00fd\u0161\u00ed jeho celkovou intenzitu, tak\u017ee mo\u017en\u00e1 budete muset upravit dal\u0161\u00ed aktivity. Techniku \u201ezadr\u017een\u00ed v\u00fddechu\u201c lze prov\u00e9st mnoha cviky s t\u011blesnou hmotnost\u00ed, jako jsou d\u0159epy, v\u00fdpady, vysok\u00e1 kolena, sklapova\u010dky nebo kliky. Kdykoli d\u011bl\u00e1te opakovan\u00fd pohyb, m\u016f\u017eete p\u0159idat zadr\u017eov\u00e1n\u00ed dechu a t\u00edm zv\u00fd\u0161it intenzitu. Jedn\u00edm z nejjednodu\u0161\u0161\u00edch \u0159e\u0161en\u00ed je u\u010dinit tak p\u0159i ch\u016fzi nebo b\u011bh\u00e1n\u00ed.<\/p><br>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-1024x683.jpg\" alt=\"D\u00fdch\u00e1n\u00ed\" class=\"wp-image-31048\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-1536x1024.jpg 1536w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-2048x1366.jpg 2048w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-16x12.jpg 16w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/shutterstock_572768503-590x393.jpg 590w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><br>\n\n\n\n<p>A kdy\u017e u\u017e mluv\u00edme o \u00fa\u010dinn\u00fdch m\u011b\u0159en\u00edch, chytr\u00e9 hodinky jsou pro takov\u00e9 p\u0159\u00edpady t\u00edm nejlep\u0161\u00edm pomocn\u00edkem. S podporou mobiln\u00ed aplikace v\u00e1m zpravidla poskytnou detailn\u00ed hodnoty v\u010detn\u011b VO2Max, stejn\u011b jako tepov\u00e9 frekvence nebo SpO2.<\/p><br>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zotaven\u00ed<\/strong><\/h2>\n\n\n\n<p>Tr\u00e9nink je d\u016fle\u017eit\u00fd, ale stejn\u011b tak nesm\u00edme zapomenout ani na spr\u00e1vnou regeneraci, proto\u017ee pr\u00e1v\u011b v t\u00e9to f\u00e1zi doch\u00e1z\u00ed k opravdov\u00e9mu r\u016fstu. \u010cas na odpo\u010dinek je tak\u00e9 nezbytn\u00fd k tomu, abychom p\u0159ede\u0161li \u00faraz\u016fm. Po dokon\u010den\u00ed na\u0161eho tr\u00e9ninku proto m\u016f\u017eeme zah\u00e1jit jednoduch\u00e9 cvi\u010den\u00ed, kter\u00e9 n\u00e1m pom\u016f\u017ee p\u0159i downregulaci.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201eNajd\u011bte si klidn\u00e9 m\u00edsto, kde si m\u016f\u017eete pohodln\u011b lehnout na z\u00e1da. Zdvi\u017een\u00ed nohou op\u0159en\u00edm o ze\u010f bude m\u00edt dal\u0161\u00ed v\u00fdhodu v p\u0159esunu v\u00edce krve do \u017eivotn\u011b d\u016fle\u017eit\u00fdch org\u00e1n\u016f. Zav\u0159ete o\u010di, d\u00fdchejte nosem a zam\u011b\u0159te se na oblast b\u0159icha; sledujte, jak se h\u00fdbe s n\u00e1dechem a uvol\u0148uje s v\u00fddechem. Za\u010dn\u011bte d\u00fdchat v ust\u00e1len\u00e9m rytmu: vdechujte po dobu 4 sekund a vydechujte po dobu 4 sekund. Jakmile si na tento rytmus zvyknete, m\u016f\u017eete dech zpomalit na 6 sekund, 8 sekund nebo i d\u00e9le,\u201c doporu\u010duje odborn\u00edk Martin Petrus.<\/p><\/blockquote>\n\n\n\n<p>Tr\u00e9nink dechu m\u016f\u017ee b\u00fdt tak\u00e9 velmi d\u016fle\u017eit\u00fd b\u011bhem \u00farazu. Pokud nejsme schopni se h\u00fdbat, m\u016f\u017eeme st\u00e1le pou\u017e\u00edvat dechov\u00e1 cvi\u010den\u00ed, kter\u00e1 dod\u00e1vaj\u00ed t\u011blu ur\u010dit\u00fd stimul. Tak\u017ee kdy\u017e se vr\u00e1t\u00edme k pln\u00e9mu tr\u00e9ninku, nepot\u0159ebujeme tolik \u010dasu na doh\u00e1n\u011bn\u00ed formy.<\/p><br>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-1024x683.jpg\" alt=\"D\u00fdch\u00e1n\u00ed\" class=\"wp-image-31054\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-1536x1024.jpg 1536w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-2048x1365.jpg 2048w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-16x12.jpg 16w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/03\/Muz-lezi-a-dycha-590x393.jpg 590w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><br>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dob\u0159e se vyspat<\/strong><\/h2>\n\n\n\n<p>Sp\u00e1nek je jednou z nejd\u016fle\u017eit\u011bj\u0161\u00edch f\u00e1z\u00ed regenerace. \u0160pi\u010dkov\u00ed sportovci a t\u00fdmy investuj\u00ed spoustu pen\u011bz do vytvo\u0159en\u00ed dokonal\u00e9ho prost\u0159ed\u00ed pro odpo\u010dinek. Trik spo\u010d\u00edv\u00e1 ve zlep\u0161en\u00ed kvality sp\u00e1nku, nikoliv nutn\u011b v d\u00e9lce \u010dasu str\u00e1ven\u00e9ho v posteli. N\u00e1\u0161 sp\u00e1nek n\u00e1m tak\u00e9 m\u016f\u017ee hodn\u011b napov\u011bd\u011bt o tom, jak jsme odpo\u010dat\u00ed. N\u00edzk\u00e9 sk\u00f3re sp\u00e1nku je jasnou zn\u00e1mkou toho, \u017ee bychom m\u011bli p\u0159i tr\u00e9ninku ubrat nebo si d\u00e1t odpo\u010dinkov\u00fd den.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201eJakmile u\u017e jste v posteli, m\u016f\u017eete zav\u0159\u00edt o\u010di a d\u00fdchat nosem. Zam\u011b\u0159te se na rytmick\u00e9, br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed se stejnou kadenc\u00ed. Za\u010dn\u011bte n\u00e1dechem po dobu 4 sekund a stejn\u011b dlouh\u00fdm v\u00fddechem. Jakmile si na tempo zvyknete a nebude pro v\u00e1s nam\u00e1hav\u00fdm, m\u016f\u017eete p\u0159idat zadr\u017een\u00ed dechu: 4 s n\u00e1dech, 4 s zadr\u017een\u00ed, 4 s v\u00fddech a 4 s zadr\u017een\u00ed. Vydr\u017ete to n\u011bkolik minut, nebo tak dlouho, ne\u017e budete us\u00ednat,\u201c rad\u00ed Petrus.<\/p><\/blockquote>\n\n\n\n<p>Jak se dob\u0159e vyspat? Nap\u0159\u00edklad s podporou technologie <a href=\"https:\/\/www.digitalstreetsa.com\/huawei-introduces-huawei-truseen-4-0-heart-rate-monitoring-technology-with-its-new-huawei-watch-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\">Huawei TruSeen 4.0<\/a>, vysoce kvalitn\u00edho monitoringu sp\u00e1nku, kter\u00fd je vybaven u\u017eite\u010dn\u00fdmi n\u00e1stroji pro systematick\u00e9 zlep\u0161ov\u00e1n\u00ed kvality sp\u00e1nku. S aktivovan\u00fdm TruSeen dok\u00e1\u017eou va\u0161e inteligentn\u00ed hodinky sladit \u00fadaje o va\u0161\u00ed srde\u010dn\u00ed frekvenci a d\u00fdch\u00e1n\u00ed s va\u0161\u00edm sp\u00e1nkem a rozpoznat f\u00e1ze sp\u00e1nku (v\u010detn\u011b probuzen\u00ed, REM, lehk\u00e9ho sp\u00e1nku a hlubok\u00e9ho sp\u00e1nku) s vysokou p\u0159esnost\u00ed. Spolehlivost nasb\u00edran\u00fdch dat zaji\u0161\u0165uje, \u017ee sp\u00e1nek je p\u0159esn\u011b analyzovan\u00fd, nav\u00edc s individu\u00e1ln\u00edmi n\u00e1vrhy na zlep\u0161en\u00ed kvality sp\u00e1nku, kter\u00e9 vych\u00e1zej\u00ed z v\u011bdeck\u00fdch poznatk\u016f. Tak dobrou noc!<\/p><br>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile is-vertically-aligned-top\" style=\"grid-template-columns:24% auto\"><figure class=\"wp-block-media-text__media\"><a href=\"https:\/\/www.mzone.cz\/jak-pracovat-lepe-s-dechem-pomoci-mohou-chytre-technologie\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1024x683.jpg\" alt=\"Pr\u00e1ce s dechem\" class=\"wp-image-30756 size-full\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1536x1024.jpg 1536w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-2048x1365.jpg 2048w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-16x12.jpg 16w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/05\/Prace-s-dechem-590x393.jpg 590w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><div class=\"wp-block-media-text__content\">\n<h4><a href=\"https:\/\/www.mzone.cz\/jak-pracovat-lepe-s-dechem-pomoci-mohou-chytre-technologie\/\">Jak pracovat l\u00e9pe s dechem? Pomoci mohou chytr\u00e9 technologie<\/a><\/h4><br>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je z v\u011bdeck\u00e9ho pohledu velmi komplikovan\u00e1 oblast, ov\u0161em s pomoc\u00ed rad odborn\u00edka snadno nahl\u00e9dnete do jeho taj\u016f. D\u00edky tomu m\u016f\u017eete nap\u0159\u00edklad zm\u011bnit dechov\u00fd vzorec pro lep\u0161\u00ed fyzick\u00fd v\u00fdkon, zdrav\u00fd sp\u00e1nek nebo rychlej\u0161\u00ed regeneraci. Profesion\u00e1ln\u00ed sport je \u201eboji\u0161t\u011bm\u201c, kde ka\u017ed\u00fd hled\u00e1 nov\u00e9 metody ke zv\u00fd\u0161en\u00ed v\u00fdkonu, nap\u0159\u00edklad p\u0159es zlep\u0161en\u00ed d\u00fdchac\u00edch vzorc\u016f. V\u011bd\u011bli jste ale, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":31037,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[29,25,62],"tags":[4892,4891,17,141,482,3812,839,840,490,149],"class_list":["post-31026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-zdravi","tag-dech","tag-dychani","tag-lifestyle","tag-rady","tag-rady-a-tipy","tag-regenerace","tag-spanek","tag-spani","tag-style","tag-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D\u00fdchejte l\u00e9pe! Tipy na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed i p\u0159i sp\u00e1nku - Mzone<\/title>\n<meta name=\"description\" content=\"Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je z v\u011bdeck\u00e9ho pohledu velmi komplikovan\u00e1 oblast, ov\u0161em s pomoc\u00ed rad odborn\u00edka snadno nahl\u00e9dnete do jeho taj\u016f. D\u00edky tomu m\u016f\u017eete nap\u0159\u00edklad zm\u011bnit dechov\u00fd vzorec pro lep\u0161\u00ed fyzick\u00fd v\u00fdkon, zdrav\u00fd sp\u00e1nek nebo rychlej\u0161\u00ed regeneraci.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/spravne-dychani-i-pri-spanku-tipy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00fdchejte l\u00e9pe! Tipy na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed i p\u0159i sp\u00e1nku - Mzone\" \/>\n<meta property=\"og:description\" content=\"Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je z v\u011bdeck\u00e9ho pohledu velmi komplikovan\u00e1 oblast, ov\u0161em s pomoc\u00ed rad odborn\u00edka snadno nahl\u00e9dnete do jeho taj\u016f. D\u00edky tomu m\u016f\u017eete nap\u0159\u00edklad zm\u011bnit dechov\u00fd vzorec pro lep\u0161\u00ed fyzick\u00fd v\u00fdkon, zdrav\u00fd sp\u00e1nek nebo rychlej\u0161\u00ed regeneraci.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mzone.cz\/en\/spravne-dychani-i-pri-spanku-tipy\/\" \/>\n<meta property=\"og:site_name\" content=\"Mzone\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MzoneCZ\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-02T03:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2021\/06\/Dychani-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mzone\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mzone\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/\"},\"author\":{\"name\":\"Mzone\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/#\\\/schema\\\/person\\\/9bc20cc422a99cac4af6ff9297da32d4\"},\"headline\":\"D\u00fdchejte l\u00e9pe! Tipy na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed i p\u0159i sp\u00e1nku\",\"datePublished\":\"2021-08-02T03:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/\"},\"wordCount\":1567,\"commentCount\":1,\"image\":{\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mzone.cz\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/Dychani-scaled.jpg\",\"keywords\":[\"dech\",\"d\u00fdch\u00e1n\u00ed\",\"Lifestyle\",\"rady\",\"rady a tipy\",\"regenerace\",\"sp\u00e1nek\",\"span\u00ed\",\"style\",\"zdrav\u00ed\"],\"articleSection\":[\"Lifestyle\",\"Style\",\"Zdrav\u00ed\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/\",\"url\":\"https:\\\/\\\/www.mzone.cz\\\/spravne-dychani-i-pri-spanku-tipy\\\/\",\"name\":\"D\u00fdchejte l\u00e9pe! 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