{"id":33079,"date":"2024-09-21T07:30:08","date_gmt":"2024-09-21T07:30:08","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T22:00:00","slug":"tenisovy-loket-prevence-a-nejucinnejsi-cviky","status":"publish","type":"post","link":"http:\/\/www.lavaia.cz\/?p=33079","title":{"rendered":"Tenisov\u00fd loket: Prevence a nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky"},"content":{"rendered":"

Pro\u010d se tenzn\u00ed bolest \u0161ikm\u00e9 loket objev\u00ed<\/h2>\n

Ka\u017ed\u00fd, kdo zved\u00e1 raketu, v\u00ed, \u017ee loket se m\u016f\u017ee podlomit b\u011bhem n\u011bkolika minut. \u0160ikovn\u00fd v\u00fdkonn\u00fd hr\u00e1\u010d \u010dasto ignoruje drobn\u00fd trh, proto\u017ee c\u00edt\u00ed jen lehkou p\u00edchavost. O t\u00fdden pozd\u011bji je bolest jako ost\u0159\u00ed. P\u0159esn\u011b to je tenisov\u00fd loket \u2013 z\u00e1n\u011bt \u0161ikm\u00e9 \u0161lachy, kter\u00fd se rozho\u0159\u00ed, kdy\u017e se svaly neust\u00e1le p\u0159et\u011b\u017euj\u00ed. M\u00edsto, kde se to d\u011bje, je vnit\u0159n\u00ed \u010d\u00e1st loketn\u00edho kloubu. V\u0161echno, co n\u00e1sleduje, je o tom, jak tomu p\u0159edej\u00edt d\u0159\u00edve, ne\u017e se objev\u00ed ostr\u00e1 bolest.<\/p>\n

Prevence: Z\u00e1kladn\u00ed pravidla, kter\u00e1 funguj\u00ed<\/h2>\n

Prvn\u00ed rada: zah\u0159\u00e1t se, ale ne jako v posilovn\u011b. P\u00e1r minut dynamick\u00e9ho protahov\u00e1n\u00ed p\u0159ed tr\u00e9ninkem sn\u00ed\u017e\u00ed riziko o 40\u202f%. Druh\u00e1: kontrola gripu. P\u0159\u00edli\u0161 siln\u00fd \u00fachop rakety vytla\u010duje \u0161ikm\u00fd sval dozadu, co\u017e je j\u00edzda rovnou do z\u00e1n\u011btu. T\u0159et\u00ed: odpo\u010d\u00edvat, kdy\u017e se vyskytne \u00fanavov\u00e1 \u00farove\u0148. Tady nen\u00ed \u201ejenom bolest\u201c, je to varov\u00e1n\u00ed t\u011bla, kter\u00e9 byste m\u011bli poslouchat.<\/p>\n

Nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky \u2013 rychle a efektivn\u011b<\/h2>\n

Pod\u00edvejme se na t\u0159i cviky, kter\u00e9 v praxi funguj\u00ed. Prvn\u00ed: excentrick\u00fd tr\u00e9nink z\u00e1p\u011bst\u00ed. Sedn\u011bte si, p\u0159edlokt\u00ed polo\u017e\u00edte na koleno, dlan\u00ed dol\u016f, a pomalu spou\u0161t\u011bjte z\u00e1t\u011b\u017e pod v\u00e1hou, dokud se nevyc\u00edt\u00ed nap\u011bt\u00ed. Dvacet opakov\u00e1n\u00ed, t\u0159i s\u00e9rie \u2013 to p\u0159iv\u00fdroste \u0161ikm\u00e9m svalu neuv\u011b\u0159itelnou odolnost.<\/p>\n

Druh\u00fd: stre\u010d s gumov\u00fdm p\u00e1skem. P\u0159ipevn\u011bte p\u00e1s kolem stolu, dr\u017ete konce v obou ruk\u00e1ch, a jemn\u011b t\u00e1hn\u011bte ruce od t\u011bla, aby se prot\u00e1hl p\u0159edloketn\u00ed sval. Dr\u017ete dev\u011bt sekund, pak uvoln\u011bte. T\u0159i s\u00e9rie po p\u011bti opakov\u00e1n\u00edch vykon\u00e1vejte t\u0159ikr\u00e1t t\u00fddn\u011b.<\/p>\n

T\u0159et\u00ed: rotace p\u0159edlokt\u00ed s lehkou \u010dinkou. Vestoje, loket pod\u00e9l t\u011bla, ruka dr\u017e\u00ed \u010dinku a prov\u00e1d\u00ed pomal\u00e9 kruhy ve sm\u011bru proti sm\u011bru hodinov\u00fdch ru\u010di\u010dek. P\u011bt minut denn\u011b \u2013 a sval se u\u010d\u00ed pracovat symetricky, co\u017e zabra\u0148uje p\u0159et\u00ed\u017een\u00ed jednostrann\u011b.<\/p>\n

Jak na to v praxi \u2013 konkr\u00e9tn\u00ed pl\u00e1n<\/h2>\n

Zde je jednoduch\u00fd t\u00fddenn\u00ed rozvrh: pond\u011bl\u00ed \u2013 excentrick\u00e9 z\u00e1p\u011bst\u00ed, st\u0159eda \u2013 stre\u010d s p\u00e1skem, p\u00e1tek \u2013 rotace s \u010dinkou. Ka\u017ed\u00fd den po tr\u00e9ninku lehk\u00e1 mas\u00e1\u017e loketn\u00edho svalu. A hlavn\u011b, pokud se objev\u00ed bolest, okam\u017eit\u011b si ud\u011blejte 48\u202fhodin pauzu a vra\u0165te se k cvik\u016fm a\u017e po \u00fapln\u00e9m odezn\u011bn\u00ed. To v\u00e1m u\u0161et\u0159\u00ed t\u00fddny rehabilitace.<\/p>\n

Dal\u0161\u00ed tipy, kter\u00e9 \u010dasto zapom\u00edn\u00e1me<\/h2>\n

Mimochodem, v\u00fd\u017eiva hraje roli. Omega\u20113 mastn\u00e9 kyseliny z ryb nebo ln\u011bn\u00e9ho sem\u00ednka pom\u00e1haj\u00ed sni\u017eovat z\u00e1n\u011bty. A pokud u\u017e pou\u017e\u00edv\u00e1te tenisov\u00fd grip, zkuste ho vym\u011bnit za ten s men\u0161\u00ed tvrdost\u00ed \u2013 to okam\u017eit\u011b ulev\u00ed loktu.<\/p>\n

Jak z\u00edskat v\u00edce informac\u00ed a podpo\u0159it sv\u00e9 zdrav\u00ed<\/h2>\n

Na tenis-online.com<\/a> najdete podrobn\u00e9 video n\u00e1vody, recenze vybaven\u00ed a komunitu, kter\u00e1 m\u00e1 stejn\u00e9 c\u00edle. Vstupte do diskuse, pod\u011blte se o sv\u00e9 zku\u0161enosti a na\u010derpejte energii od ostatn\u00edch hr\u00e1\u010d\u016f.<\/p>\n

Jedna posledn\u00ed v\u011bc, kterou mus\u00edte ud\u011blat<\/h2>\n

Te\u010f skon\u010dete s v\u00fdmluvami, vezm\u011bte si \u010dinku a ud\u011blejte prvn\u00ed excentrick\u00fd pohyb. Va\u0161e ruce si za to pod\u011bkuj\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pro\u010d se tenzn\u00ed bolest \u0161ikm\u00e9 loket objev\u00ed Ka\u017ed\u00fd, kdo zved\u00e1 raketu, v\u00ed, \u017ee loket se m\u016f\u017ee podlomit b\u011bhem n\u011bkolika minut. \u0160ikovn\u00fd v\u00fdkonn\u00fd hr\u00e1\u010d \u010dasto ignoruje drobn\u00fd trh, proto\u017ee c\u00edt\u00ed jen lehkou p\u00edchavost. O t\u00fdden pozd\u011bji je bolest jako ost\u0159\u00ed. P\u0159esn\u011b to je tenisov\u00fd loket \u2013 z\u00e1n\u011bt \u0161ikm\u00e9 \u0161lachy, kter\u00fd se rozho\u0159\u00ed, kdy\u017e se svaly neust\u00e1le…
V\u00edce<\/a><\/p>\n","protected":false},"author":81,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-33079","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=\/wp\/v2\/posts\/33079","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=\/wp\/v2\/users\/81"}],"replies":[{"embeddable":true,"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=33079"}],"version-history":[{"count":0,"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=\/wp\/v2\/posts\/33079\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=33079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=33079"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.lavaia.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=33079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}