{"id":508,"date":"2022-10-04T11:20:17","date_gmt":"2022-10-04T11:20:17","guid":{"rendered":"https:\/\/www.mymyn.sk\/?p=508"},"modified":"2022-10-04T11:20:17","modified_gmt":"2022-10-04T11:20:17","slug":"otuzovanie-preco-sa-otuzovat-a-ako-sa-nan-pripravit","status":"publish","type":"post","link":"https:\/\/www.mymyn.sk\/?p=508","title":{"rendered":"Otu\u017eovanie: pre\u010do sa otu\u017eova\u0165 a ako sa na\u0148 pripravi\u0165?"},"content":{"rendered":"\n
\"Otu\u017eovanie:<\/figure>\n\n\n\n

Radi by ste za\u010dali s otu\u017eovan\u00edm<\/a><\/strong> a neviete, ako na to? Vedeli ste, \u017ee spr\u00e1vnym v\u00fdberom oble\u010denia<\/a> podpor\u00edte v\u00fddr\u017e vo vode a budete sa c\u00edti\u0165 ove\u013ea pr\u00edjemnej\u0161ie? Pre v\u0161etk\u00fdch nad\u0161en\u00fdch otu\u017eilcov m\u00e1me odpor\u00fa\u010dania, ako na\u0161tartova\u0165 v\u00e1\u0161 metabolizmus a ak\u00e9 zvoli\u0165 oble\u010denie a doplnky<\/a> tak, aby sa pre v\u00e1s otu\u017eovanie stalo pozit\u00edvnym spestren\u00edm v\u0161edn\u00fdch dn\u00ed.<\/p>\n\n\n\n

Za\u010dnite pozvo\u013ena, nie je sa kam pon\u00e1h\u013ea\u0165<\/strong><\/h3>\n\n\n\n

Pre za\u010diatok je dobr\u00e9 si uvedomi\u0165, \u017ee otu\u017eovanie nie je dobr\u00e9 upon\u00e1h\u013ea\u0165<\/strong>. Najd\u00f4le\u017eitej\u0161ie je v pr\u00edpade otu\u017eovania za\u010da\u0165 pozvo\u013ena a otu\u017eova\u0165 sa pravidelne. Bohato posta\u010d\u00ed, ke\u010f si spo\u010diatku budete um\u00fdva\u0165 tv\u00e1r, ruky \u010di nohy vo vla\u017enej a\u017e mierne studenej vode. Otu\u017eovanie by pre v\u00e1s malo by\u0165 toti\u017e pr\u00edjemn\u00e9<\/strong> a znesite\u013en\u00e9<\/strong>, nie je vhodn\u00e9 sa n\u00fati\u0165 do extr\u00e9mu.

Postupne m\u00f4\u017eete prid\u00e1va\u0165 polievanie cel\u00e9ho tela alebo r\u00fdchlu studen\u00fa sprchu (30s, nesk\u00f4r 1 min\u00fata aj dlh\u0161ie). Po\u010das p\u00e1r dn\u00ed a\u017e t\u00fd\u017ed\u0148ov zist\u00edte, \u017ee ste schopn\u00fd vydr\u017ea\u0165 viac a naplno za\u010dnete vn\u00edma\u0165 blahodarn\u00e9 \u00fa\u010dinky otu\u017eovania. Najlep\u0161iu radu, ktor\u00fa v\u00e1m m\u00f4\u017eem ako v\u00e1\u0161niv\u00fd otu\u017eilec da\u0165, je dobre na\u010d\u00fava\u0165 svojmu telu a robi\u0165 len to, \u010do v\u00e1m va\u0161e telo dovol\u00ed. Otu\u017eova\u0165 sa pravidelne aspo\u0148 2-3x t\u00fd\u017edenne<\/strong> a v\u00fdsledky sa \u010doskoro dostavia.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Ako dlho vo vode vydr\u017ea\u0165? U\u017e aj 30 sek\u00fand vie telo nabudi\u0165 …<\/strong><\/h3>\n\n\n\n

Pre prv\u00e9 kontakty so studenou vodou sa odpor\u00fa\u010da vydr\u017ea\u0165 najmenej 30 sek\u00fand<\/strong> a postupne prid\u00e1va\u0165. Z\u00e1le\u017e\u00ed tie\u017e na teplote vody i okolit\u00e9ho prostredia, poveternostn\u00fdch podmienkach a va\u0161om ment\u00e1lnom rozpolo\u017een\u00ed. Vytrvalos\u0165 sa postupom \u010dasu bude v\u00fdrazne zlep\u0161ova\u0165 a m\u00f4\u017ee sa vy\u0161plha\u0165 a\u017e k intervalom 5, 10 i viac min\u00fat<\/strong>. Nie je v\u0161ak dobr\u00e9 d\u00e1va\u0165 si za cie\u013e ur\u010dit\u00fd \u010dasov\u00fd limit, ale sk\u00f4r sa s\u00fastredi\u0165 na silu pr\u00edtomn\u00e9ho okamihu a u\u017e\u00edva\u0165 si v\u0161etky v\u00fdhody, ktor\u00e9 v\u00e1m otu\u017eovanie prin\u00e1\u0161a.<\/p>\n\n\n\n

D\u00fdchanie a uvo\u013enenie tela<\/strong><\/h3>\n\n\n\n

„Zastavte sa, d\u00fdchajte a urobte z chladu svojho priate\u013ea a u\u010dite\u013ea!“<\/em><\/h3>\n\n\n\n

Neoddelite\u013enou s\u00fa\u010das\u0165ou otu\u017eovania je spr\u00e1vne d\u00fdchanie<\/strong>. Ak ste doteraz nepo\u010duli o Holan\u010fanovi Wim Hofovi, ur\u010dite jeho rady a poznatky uv\u00edtate. Dr\u017eite\u013e nieko\u013ek\u00fdch svetov\u00fdch rekordov pri\u0161iel so \u0161peci\u00e1lnou kombin\u00e1ciou d\u00fdchac\u00edch techn\u00edk<\/strong>, ktor\u00fdmi sa \u010dlovek postupne dost\u00e1va k hyperventil\u00e1cii. Sprev\u00e1dzaj\u00fa ju pr\u00edjemn\u00e9 a\u017e euforick\u00e9 pocity a bezprostredn\u00fd n\u00e1val energie. V\u010faka tomuto dychov\u00e9mu cvi\u010deniu podstatne dlh\u0161ie odol\u00e1te chladu, n\u00e1jdete v sebe viac motiv\u00e1cie, spokojnosti a budete sa lep\u0161ie s\u00fastredi\u0165.

V s\u00fa\u010dasnej dobe je jeho met\u00f3da \u010d\u00edm \u010falej popul\u00e1rnej\u0161ia, pri vyh\u013ead\u00e1van\u00ed n\u00e1jdete ve\u013ea vide\u00ed, \u010dl\u00e1nkov i aplik\u00e1ci\u00ed, ktor\u00e9 v\u00e1m s aplik\u00e1ciou v praxi pom\u00f4\u017eu. Smelo do toho. Z\u00e1kladom je v\u0161ak uvo\u013enen\u00fd vstup do vody, uvo\u013enen\u00e9, najlep\u0161ie br\u00e1ni\u010dn\u00e9 d\u00fdchanie, pokoj a uvo\u013enen\u00e1 myse\u013e.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

\u010co robi\u0165 \/ nerobi\u0165 bezprostredne po otu\u017eovan\u00ed?<\/strong><\/h3>\n\n\n\n

Potom, \u010do dokon\u010d\u00edte otu\u017eovanie, by ste nemali telo dlh\u0161ie vystavova\u0165 chladu. Pokia\u013e sa teda napr. otu\u017eujete v rybn\u00edku \u010di rieke, po otu\u017eovan\u00ed telo usu\u0161te a oble\u010dte sa bez v\u00e4\u010d\u0161\u00edch prie\u0165ahov. Odpor\u00fa\u010dan\u00e9 je maxim\u00e1lne kr\u00e1tke (cca 1 min\u00fatov\u00e9) cvi\u010denie<\/strong> s pred\u00fdchan\u00edm pre rozpr\u00fadenie krvi a sp\u00e4tn\u00e9 zahriatie organizmu. Bezprostredne po otu\u017eovan\u00ed si ur\u010dite ne\u013eahnite do vyhriatej vane \u010di ned\u00e1vajte hor\u00facu sprchu, rad\u0161ej telu doprajte napr. hrn\u010dek tepl\u00e9ho \u010daju.<\/p>\n\n\n\n

M\u00f4\u017eu sa otu\u017eova\u0165 aj deti?<\/strong><\/h3>\n\n\n\n

\u00c1no m\u00f4\u017eu, dokonca im to prospeje rovnako ako dospel\u00fdm otu\u017eilcom! Zvl\u00e1\u0161\u0165 ak chcete zabr\u00e1ni\u0165 \u010dast\u00fdm ochoreniam va\u0161ich ratolest\u00ed, bude pre v\u00e1s otu\u017eovanie predstavova\u0165 skvel\u00e9 v\u00fdchodisko. Z najnov\u0161\u00edch vedeck\u00fdch prieskumov mo\u017eno vy\u010d\u00edta\u0165, \u017ee deti, ktor\u00e9 sa spr\u00e1vne otu\u017euj\u00fa, s\u00fa a\u017e trikr\u00e1t menej chor\u00e9 ako tie, ktor\u00e9 sa otu\u017eovaniu nevystavuj\u00fa.

U\u017e od jedn\u00e9ho roka m\u00f4\u017eete svoje die\u0165a um\u00fdva\u0165 uter\u00e1kom<\/strong> s vla\u017enou vodou s teplotou 30 a\u017e 34\u00b0C a ka\u017ed\u00fdm d\u0148om teplotu vody mierne zni\u017eova\u0165. Za mesiac a\u017e dva by ste sa mali dosta\u0165 na hranicu 20\u00b0C, ktor\u00e1 je pre die\u0165a najide\u00e1lnej\u0161ia. Dajte tie\u017e pozor na zbyto\u010dn\u00e9 prekurovanie v miestnosti, primerane deti obliekajte, dbajte na ka\u017edodenn\u00fd pobyt na \u010derstvom vzduchu.

Jednou z met\u00f3d, ako deti otu\u017eova\u0165, je pr\u00e1ve otu\u017eovanie chladn\u00fdm vzduchom<\/strong>, kedy die\u0165a nech\u00e1te aj bez oble\u010denia alebo len s minim\u00e1lnou vrstvou napr. vonku na z\u00e1hrade. Rann\u00e1 krat\u0161ia prech\u00e1dzka die\u0165a\u0165a naboso v tr\u00e1ve je ide\u00e1lna. Deti potom hravo odolaj\u00fa v\u00edrusom a bakt\u00e9ri\u00e1m v \u0161k\u00f4lke, \u0161kole a posilnia v\u00fdrazne svoju imunitu!<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Hlavn\u00e9 benefity otu\u017eovania<\/strong><\/h3>\n\n\n\n

\u2705Otu\u017eovanie aktivuje imunitn\u00fd syst\u00e9m<\/strong> a prechladnutia a choroby nebud\u00fa tak \u010dast\u00e9. U\u017e pri 30 sekundovom sprchovan\u00ed sa chorobnos\u0165 pod\u013ea \u0161t\u00fadie zni\u017euje o cca 29%.<\/p>\n\n\n\n

\u2705 Pokia\u013e predsa len ochoriete, zmiernia sa pr\u00edznaky a skr\u00e1ti sa \u010das choroby.<\/p>\n\n\n\n

\u2705 Otu\u017eovan\u00edm nakopnete cirkul\u00e1ciu cel\u00e9ho krvn\u00e9ho obehu<\/strong>, v\u010faka \u010domu sa stabilizuje vysok\u00fd krvn\u00fd tlak a zlep\u0161\u00ed pru\u017enos\u0165 ciev.<\/p>\n\n\n\n

\u2705 Pravideln\u00fdm otu\u017eovan\u00edm sa zni\u017euj\u00fa \u0165a\u017ekosti spojen\u00e9 s reumatizmom a jeho priebeh sa v\u00fdrazne potla\u010d\u00ed.<\/p>\n\n\n\n

\u2705 Potla\u010d\u00ed sa tie\u017e vznik a nepr\u00edjemn\u00e9 prejavy alergi\u00ed<\/strong>.<\/p>\n\n\n\n

\u2705 Otu\u017eovan\u00edm podpor\u00edte nielen svoje fyzick\u00e9, ale aj psychick\u00e9 zdravie. Otu\u017eovanie v\u00e1s pohlad\u00ed na du\u0161i, zvl\u00e1\u0161\u0165 ak trp\u00edte \u00fazkos\u0165ami, depresiami alebo v\u00e1s zastihlo stresov\u00e9 obdobie. Pri otu\u017eovan\u00ed telo vyplavuje horm\u00f3ny \u0161\u0165astia, ktor\u00e9 v\u00e1m zlep\u0161ia n\u00e1ladu.<\/p>\n\n\n\n

\u2705 Lep\u0161ie zvl\u00e1dnete n\u00e1hle v\u00fdkyvy po\u010dasia a prechod z tepla do zimy pre v\u00e1s nebude probl\u00e9m.<\/p>\n\n\n\n

\u2705A \u010do viac? Otu\u017eovanie je ide\u00e1lnym prostriedkom pre redukciu hmotnosti<\/strong>. Chlad pom\u00e1ha telu tvori\u0165 viac bielych krviniek, \u010d\u00edm pod\u013ea \u0161t\u00fadie nav\u00fd\u0161i r\u00fdchlos\u0165 metabolizmu a\u017e o 350%.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Potrebujem pri otu\u017eovan\u00ed oble\u010denie?<\/strong><\/h3>\n\n\n\n

Oble\u010denie<\/a><\/strong> \u0161peci\u00e1lne ur\u010den\u00e9 pre pot\u00e1panie alebo pobyt vo vode ocen\u00ed ka\u017ed\u00fd za\u010diato\u010dn\u00edk aj pokro\u010dil\u00fd. Jednak je potrebn\u00e9 chr\u00e1ni\u0165 org\u00e1ny n\u00e1chyln\u00e9 na prechladnutie a tie\u017e v\u00e1m tieto odevy zv\u00fd\u0161ia komfort a spr\u00edjemnia z\u00e1\u017eitok z pot\u00e1pania, \u010do je pri za\u010diatkoch ve\u013emi d\u00f4le\u017eit\u00e9. Vybra\u0165 si m\u00f4\u017eete z neopr\u00e9nov\u00fdch \u010diapok, pono\u017eiek, top\u00e1nok, rukav\u00edc a bedrov\u00fdch p\u00e1sov.

\u2605<\/strong> \u010ciapky<\/strong>
Hlavu by sme nikdy nemali nam\u00e1\u010da\u0165! Vedeli ste pre\u010do? N\u00e1\u0161 mozog riadi celkov\u00fa termoregul\u00e1ciu tela, preto ho mus\u00edme pred chladom chr\u00e1ni\u0165 a udr\u017ea\u0165 hlavu v \u010do najv\u00e4\u010d\u0161om teple. K tomu n\u00e1m dopom\u00f4\u017ee neopr\u00e9nov\u00e1 \u010diapka, ktor\u00e1 oproti klasickej plaveckej lep\u0161ie izoluje a zachov\u00e1 hlavu v suchu aj ke\u010f sa ponor\u00edte pod vodu.

\u2605<\/strong> Rukavice<\/strong>
Ruky n\u00e1m ako prv\u00e9 povedia, \u010di sa pri otu\u017eovan\u00ed c\u00edtime komfortne alebo nie. Zo za\u010diatku m\u00f4\u017eu by\u0165 niektor\u00ed z v\u00e1s citlivej\u0161\u00ed na vn\u00edmanie chladu, v\u010faka \u010domu s\u00fa rukavice dobr\u00fdm rie\u0161en\u00edm, ako potla\u010di\u0165 nepr\u00edjemn\u00e9 zimomrav\u00e9 pocity. Nemali by ste si v\u0161ak na ne zvyka\u0165 a vyu\u017ei\u0165 ich sk\u00f4r pred a po samotnom otu\u017eovan\u00ed.

\u2605<\/strong> Pono\u017eky<\/strong>
Spr\u00e1vna ochrana na\u0161ich chodidiel pr\u00edde vhod najm\u00e4 pri vstupe do pr\u00edrodn\u00fdch k\u00fapal\u00edsk, riek a jazier, kde sa m\u00f4\u017eete \u013eahko porani\u0165 o ostr\u00e9 predmety, sklo a kamene. Pono\u017eky v\u0161ak n\u00e1jdu svoje vyu\u017eitie aj pri ostatn\u00fdch vodn\u00fdch \u0161portoch ako je paddleboarding, beach volejbal alebo kanoistika. Rozhodne v\u00e1m tak nezostan\u00fa le\u017ea\u0165 v skrini!

\u2605<\/strong> Top\u00e1nky<\/strong>
Neopr\u00e9nov\u00e9 top\u00e1nky s\u00fa \u010dere\u0161ni\u010dkou na torte pre va\u0161e maxim\u00e1lne pohodlie. Rovnako ako pono\u017eky v\u00e1s ochr\u00e1nia proti vodn\u00fdm n\u00e1strah\u00e1m, navy\u0161e v\u0161ak disponuj\u00fa pevnej\u0161ou podr\u00e1\u017ekou pre v\u00e4\u010d\u0161iu stabilitu. Bud\u00fa skvelou vo\u013ebou aj pri \u010fal\u0161\u00edch \u0161portov\u00fdch aktivit\u00e1ch alebo ryb\u00e1r\u010den\u00ed.

\u2605<\/strong> Bedrov\u00e9 p\u00e1sy<\/strong>
B\u00fdvate n\u00e1chyln\u00fd k z\u00e1palom mo\u010dov\u00e9ho mech\u00fara a obli\u010diek? Pobolieva v\u00e1s \u010dasto chrb\u00e1t? \u013dadvinov\u00fd p\u00e1s je pre v\u00e1s rie\u0161en\u00edm! Zatepl\u00ed bedrov\u00fa \u010das\u0165 chrbta a vy sa nemus\u00edte ob\u00e1va\u0165 prechladnutia. Navy\u0161e je v\u010faka zvy\u010dajn\u00e9mu „ply\u0161ov\u00e9mu“ materi\u00e1lu neskuto\u010dne komfortn\u00fd a budete sa v \u0148om c\u00edti\u0165 ako v bavlnke! \u013dadvinov\u00fd p\u00e1s mo\u017eno tie\u017e univerz\u00e1lne pou\u017ei\u0165 prakticky pri akejko\u013evek ka\u017edodennej \u010dinnosti.

Ako sme u\u017e spomenuli, za\u010da\u0165 s otu\u017eovan\u00edm m\u00f4\u017eete skr\u00e1tka kedyko\u013evek, treb\u00e1rs aj dnes! V\u0161etk\u00fdm otu\u017eilcom pevne dr\u017e\u00edme palce, prajeme siln\u00fa v\u00f4\u013eu a d\u00e1vame posledn\u00e9 upozornenie na z\u00e1ver – otu\u017eovanie je ve\u013emi n\u00e1vykov\u00e9!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Radi by ste za\u010dali s otu\u017eovan\u00edm a neviete, ako na to? Vedeli ste, \u017ee spr\u00e1vnym v\u00fdberom oble\u010denia podpor\u00edte v\u00fddr\u017e vo vode a budete sa c\u00edti\u0165 ove\u013ea pr\u00edjemnej\u0161ie? Pre v\u0161etk\u00fdch nad\u0161en\u00fdch otu\u017eilcov m\u00e1me odpor\u00fa\u010dania, ako na\u0161tartova\u0165 v\u00e1\u0161 metabolizmus a ak\u00e9 zvoli\u0165 oble\u010denie a doplnky tak, aby sa pre v\u00e1s otu\u017eovanie stalo pozit\u00edvnym spestren\u00edm v\u0161edn\u00fdch dn\u00ed. Za\u010dnite pozvo\u013ena, nie je sa kam pon\u00e1h\u013ea\u0165 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-508","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/508","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=508"}],"version-history":[{"count":1,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/508\/revisions"}],"predecessor-version":[{"id":509,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/508\/revisions\/509"}],"wp:attachment":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}