{"id":27708,"date":"2023-05-19T09:00:00","date_gmt":"2023-05-19T07:00:00","guid":{"rendered":"https:\/\/8a.pl\/8academy\/?p=27708"},"modified":"2023-08-30T11:15:43","modified_gmt":"2023-08-30T09:15:43","slug":"lezecky-trenink-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/8a.cz\/8academy\/lezecky-trenink-pro-zacatecniky\/","title":{"rendered":"Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky"},"content":{"rendered":"<p>Jaro je skv\u011bl\u00e1 doba pro zah\u00e1jen\u00ed lezeck\u00e9ho tr\u00e9ninku. Sez\u00f3na se rychle bl\u00ed\u017e\u00ed, ale st\u00e1le m\u00e1me n\u011bjak\u00fd \u010das na to, abychom se dostali do formy, zejm\u00e9na pokud jsme teprve na za\u010d\u00e1tku sv\u00e9ho lezeck\u00e9ho dobrodru\u017estv\u00ed. Za\u010d\u00e1te\u010dn\u00edci se \u010dasto nedok\u00e1\u017eou vypo\u0159\u00e1dat se slo\u017eit\u00fdm lezeck\u00fdm sportem. Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky je zcela odli\u0161n\u00fd od tr\u00e9ninku pro pokro\u010dil\u00e9 lezce. Ale po\u010dkejte, kdo p\u0159esn\u011b je &#8220;za\u010d\u00e1te\u010dn\u00edk&#8221;?<\/p>\n<p>Jako instruktor lezen\u00ed pova\u017euji za za\u010d\u00e1te\u010dn\u00edka toho, kdo zaprv\u00e9 nen\u00ed vycvi\u010den v doln\u00edm ji\u0161t\u011bn\u00ed a zadruh\u00e9 nezn\u00e1 z\u00e1klady lezeck\u00e9 techniky. Pro \u00fa\u010dely tohoto textu v\u0161ak budu pou\u017e\u00edvat jinou definici. Takovou, kter\u00e1 opom\u00edj\u00ed aspekt ji\u0161t\u011bn\u00ed a n\u00e1cviku s vybaven\u00edm, proto\u017ee se bude jednat o tr\u00e9nink, tedy zp\u016fsoby rozvoje lezeck\u00fdch dovednost\u00ed. Budu tedy p\u0159edpokl\u00e1dat, \u017ee za\u010d\u00e1te\u010dn\u00edk je tr\u00e9novan\u00fd, zku\u0161en\u00fd jisti\u010d a je schopen l\u00e9zt cesty obt\u00ed\u017enosti V a\u017e p\u0159ibli\u017en\u011b VI+. V tomto \u010dl\u00e1nku jsem sestavil n\u00e1vrhy, jak by m\u011bl vypadat lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky.<\/p>\n<div id=\"attachment_61822\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-61822\" class=\"nauka wspinania wp-image-61822 size-full\" title=\"szlifowanie techniki wspinaczkowej\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88424.webp\" alt=\"Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88424.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88424-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61822\" class=\"wp-caption-text\">Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky by m\u011bl vych\u00e1zet z n\u011bjak\u00e9ho c\u00edle nebo p\u0159edsevzet\u00ed. (foto: Black Diamond)<\/p><\/div>\n<h2>C\u00edl<\/h2>\n<p>Ka\u017ed\u00fd tr\u00e9nink, i pro za\u010d\u00e1te\u010dn\u00edky, by m\u011bl vych\u00e1zet z n\u011bjak\u00e9ho c\u00edle nebo p\u0159edsevzet\u00ed. Pro ty, kte\u0159\u00ed d\u011blaj\u00ed prvn\u00ed kroky v lezen\u00ed, je u\u017eite\u010dn\u00e9 stanovit si \u0161irok\u00fd a obecn\u00fd c\u00edl. T\u00edm m\u016f\u017ee b\u00fdt nap\u0159\u00edklad &#8220;z\u00edskat lezeckou v\u0161estrannost&#8221;. To znamen\u00e1 zvl\u00e1dnout techniky lezen\u00ed ve v\u0161ech formac\u00edch: vertik\u00e1l\u00e1ch, p\u0159evisech, plotn\u00e1ch, na kr\u00e1tk\u00fdch i dlouh\u00fdch cest\u00e1ch a na bouldrech. Jin\u00fdmi slovy, c\u00edlem za\u010d\u00e1te\u010dn\u00edka je nau\u010dit se l\u00e9zt! Postupem \u010dasu, jak se st\u00e1v\u00e1te zku\u0161en\u011bj\u0161\u00edmi, jak si va\u0161e t\u011blo zvyk\u00e1 na z\u00e1t\u011b\u017e p\u0159i lezen\u00ed, m\u016f\u017eete sv\u00e9 c\u00edle definovat st\u00e1le p\u0159esn\u011bji. V extr\u00e9mn\u00edch p\u0159\u00edpadech je dokonce omezit na zdol\u00e1n\u00ed jedin\u00e9 vysn\u011bn\u00e9 cesty.<\/p>\n<p>Hlavn\u00edm c\u00edlem, na rozd\u00edl od p\u0159edsevzet\u00ed zam\u011b\u0159en\u00fdch na kr\u00e1tk\u00fd \u010dasov\u00fd horizont (nap\u0159. jedna sez\u00f3na, v\u00fdlet do skal), by m\u011blo b\u00fdt neust\u00e1l\u00e9 zlep\u0161ov\u00e1n\u00ed a u\u010den\u00ed se. Prost\u011b b\u00fdt lep\u0161\u00edm a lep\u0161\u00edm lezcem. T\u00edm se \u0159\u00edd\u00ed mnoho velk\u00fdch lezeck\u00fdch nad\u0161enc\u016f. Pokud si tuto z\u00e1sadu v\u0161t\u00edp\u00edme ji\u017e ve f\u00e1zi u\u010den\u00ed, nastav\u00edme spr\u00e1vn\u00fd sm\u011br pro v\u0161echny na\u0161e skaln\u00ed snahy. D\u00edky tomu si toti\u017e uv\u011bdom\u00edme, \u017ee se m\u00e1me srovn\u00e1vat jen s jednou jedinou spr\u00e1vnou osobou &#8211; sami se sebou z minulosti. Pokud na to nezapomenete, je pravd\u011bpodobn\u00e9, \u017ee budete l\u00e9zt dlouho a r\u00e1di a budete si u\u017e\u00edvat v\u0161echny f\u00e1ze sv\u00e9ho vztahu k lezen\u00ed.<\/p>\n<div id=\"attachment_61825\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-61825\" class=\"technika czy si\u0142\u0105 we wspinaczce wp-image-61825 size-full\" title=\"technika wspinacza\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88592.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88592.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88592-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61825\" class=\"wp-caption-text\">Sna\u017e\u00edme se, aby na\u0161e lezen\u00ed bylo co nejm\u00e9n\u011b z\u00e1visl\u00e9 na fyzick\u00fdch atributech &#8211; s\u00edle, vytrvalosti nebo dokonce t\u011blesn\u00e9 hmotnosti (foto: Black Diamond)<\/p><\/div>\n<h2>Proces<\/h2>\n<p>V\u00fdvoj lezen\u00ed prob\u00edh\u00e1 na t\u0159ech \u00farovn\u00edch: ment\u00e1ln\u00ed, fyzick\u00e9 a technick\u00e9. Hranice mezi t\u011bmito \u00farovn\u011bmi se st\u00edr\u00e1 s t\u00edm, jak se lezec st\u00e1v\u00e1 pokro\u010dilej\u0161\u00edm. Na za\u010d\u00e1tku je v\u0161ak zcela jasn\u00e9 a nesporn\u00e9, \u017ee pokrok za\u010d\u00e1te\u010dn\u00edka je zalo\u017een p\u0159edev\u0161\u00edm na objevov\u00e1n\u00ed taj\u016f vertik\u00e1ln\u00edho pohybu. To znamen\u00e1, \u017ee velk\u00e1 \u010d\u00e1st pozornosti za\u010d\u00ednaj\u00edc\u00edho lezce by m\u011bla b\u00fdt zam\u011b\u0159ena na technick\u00e9, koncep\u010dn\u00ed a intelektu\u00e1ln\u00ed aspekty.<\/p>\n<p>Sna\u017e\u00edme se, aby na\u0161e lezen\u00ed bylo co nejm\u00e9n\u011b z\u00e1visl\u00e9 na fyzick\u00fdch atributech &#8211; s\u00edle, vytrvalosti nebo dokonce t\u011blesn\u00e9 hmotnosti. Fyzick\u00e9 str\u00e1nce se samoz\u0159ejm\u011b nelze vyhnout, v\u017edy\u0165 lezen\u00ed je um\u011bn\u00ed pohybu zahrnuj\u00edc\u00ed svaly a pr\u00e1ci t\u011bla. P\u0159esto by moc, s\u00edla a vytrvalost m\u011bly vyr\u016fstat z va\u0161eho lezen\u00ed, a ne naopak &#8211; lezen\u00ed z va\u0161\u00ed s\u00edly. Nen\u00ed dobr\u00e9, kdy\u017e je to va\u0161e s\u00edla, kter\u00e1 v\u00e1s nut\u00ed ke zp\u016fsobu proveden\u00ed pohybu k dal\u0161\u00edmu chytu. Ned\u011blejte chybu, kdy\u017e na za\u010d\u00e1tku s\u00e1hnete po cvic\u00edch zam\u011b\u0159en\u00fdch na z\u00edsk\u00e1n\u00ed specializovan\u00e9 lezeck\u00e9 s\u00edly. S\u00edla, kterou si takto vytvo\u0159\u00edte, bude bezv\u00fdznamn\u00e1, pokud ji nedok\u00e1\u017eete p\u0159ev\u00e9st do jazyka lezen\u00ed! Proto, pokud jde o lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky, je nejd\u016fle\u017eit\u011bj\u0161\u00edm c\u00edlem pr\u00e1v\u011b se tento jazyk nau\u010dit. Mus\u00edte m\u00edt v\u0161estrann\u011b pevnou techniku, abyste v budoucnu mohli pracovat na d\u00edlech velk\u00e9 kr\u00e1sy a l\u00e9zt jako skaln\u00ed virtu\u00f3z.<\/p>\n<div id=\"attachment_61826\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-61826\" class=\"Jak cz\u0119sto trenowa\u0107 wp-image-61826 size-full\" title=\"wspinaczka czestotliwosc treningu\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88125.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88125.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88125-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61826\" class=\"wp-caption-text\">Naprost\u00fdm minimem pro zah\u00e1jen\u00ed jak\u00e9hokoli pokroku v u\u010den\u00ed se lezen\u00ed jsou dva tr\u00e9ninkov\u00e9 dny (foto: Black Diamond)<\/p><\/div>\n<h2>Kolik tr\u00e9novat?<\/h2>\n<p>Fyzickou formu v\u0161ak nelze zcela ponechat stranou. Obecn\u00e1 kondice a pohyblivost m\u00e1 v prvn\u00edch f\u00e1z\u00edch lezeck\u00e9ho rozvoje men\u0161\u00ed hnac\u00ed s\u00edlu, ale bez n\u00ed se stroj nerozjede, proto\u017ee nebude tak dob\u0159e namazan\u00fd. Lze to shrnout ne zcela origin\u00e1ln\u00edm tvrzen\u00edm, \u017ee nejlep\u0161\u00edm tr\u00e9ninkem pro lezen\u00ed&#8230; je lezen\u00ed samotn\u00e9. A slu\u0161\u00ed se dodat, \u017ee v\u0161e m\u016f\u017eete je\u0161t\u011b o stup\u00ednek zv\u00fd\u0161it t\u00edm, \u017ee budete db\u00e1t na dobrou formu.<\/p>\n<p>Rozd\u011blen\u00ed mezi aspektem fyzick\u00e9 formy a aspektem u\u010den\u00ed se lezen\u00ed v tr\u00e9ninkov\u00e9m procesu dos\u00e1hneme zaveden\u00edm dvou pojm\u016f: &#8220;lezen\u00ed&#8221; a &#8220;dopl\u0148kov\u00e1 cvi\u010den\u00ed&#8221;. Klasick\u00fd tr\u00e9ninkov\u00fd den se skl\u00e1d\u00e1 z t\u011bchto dvou v\u011bc\u00ed. Absolutn\u00edm minimem pro zah\u00e1jen\u00ed jak\u00e9hokoli pokroku v u\u010den\u00ed se lezen\u00ed jsou dva tr\u00e9ninkov\u00e9 dny. Optim\u00e1ln\u00ed je, pokud si m\u016f\u017eete vyhradit t\u0159i dny. Hore\u010dn\u00e9 upozor\u0148uji, \u017ee v\u00edce ne\u017e t\u0159i lezeck\u00e9 dny nejsou v t\u00e9to f\u00e1zi nutn\u00e9. Modelov\u00fdm rozlo\u017een\u00edm lezeck\u00fdch dn\u016f je takzvan\u00e9 uspo\u0159\u00e1d\u00e1n\u00ed &#8220;1 na 1&#8221; (jeden tr\u00e9ninkov\u00fd den prolo\u017een\u00fd jedn\u00edm restov\u00fdm dnem). A &#8220;1 na 2&#8221; (jeden tr\u00e9ninkov\u00fd den a dva restov\u00e9 dny odpo\u010dinku). Zaji\u0161\u0165uje, \u017ee mezi lezeck\u00fdmi dny je v\u017edy alespo\u0148 jeden den odpo\u010dinku.<\/p>\n<div id=\"attachment_61830\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61830\" class=\"rozgrzewka przed treningiem wspinacza wp-image-61830 size-full\" title=\"rozgrzewka wspinacza\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87934.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87934.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87934-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61830\" class=\"wp-caption-text\">Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky by se m\u011bl skl\u00e1dat z rozcvi\u010dky, lezen\u00ed a dopl\u0148kov\u00fdch cvik\u016f (foto: Black Diamond)<\/p><\/div>\n<h2>Den tr\u00e9ninku &#8211; p\u0159\u00edklad<\/h2>\n<h3>1. Rozcvi\u010dka<\/h3>\n<p>M\u011bla by trvat p\u0159ibli\u017en\u011b 20 minut a zahrnovat v\u0161eobecn\u00e1 cvi\u010den\u00ed:<\/p>\n<ul>\n<li>Zvy\u0161ov\u00e1n\u00ed t\u011blesn\u00e9 teploty &#8211; \u0161vihadlo, p\u00e1r angli\u010d\u00e1k\u016f, sk\u00e1kac\u00ed pan\u00e1ky (st\u0159\u00eddav\u011b) &#8211; asi 2 minuty;<\/li>\n<li>Prota\u017een\u00ed kloub\u016f, po\u010d\u00ednaje horn\u00ed \u010d\u00e1st\u00ed t\u011bla: od krku sm\u011brem k noh\u00e1m;<\/li>\n<li>Lehk\u00e9 dynamick\u00e9 protahov\u00e1n\u00ed: pa\u017ee, p\u0159edlokt\u00ed, prsty, nohy;<\/li>\n<li>Okruh cvik\u016f zapojuj\u00edc\u00edch svaly &#8211; nap\u0159: 10 d\u0159ep\u016f, 5 klik\u016f (se spr\u00e1vnou v\u00e1hou: \u010d\u00edm v\u00fd\u0161e jsou pa\u017ee podep\u0159eny, t\u00edm ni\u017e\u0161\u00ed je z\u00e1t\u011b\u017e), 5 shyb\u016f s odleh\u010den\u00edm (s pou\u017eit\u00edm gumi\u010dky pro odleh\u010den\u00ed nebo s nohou na stup\u00ednku).<\/li>\n<\/ul>\n<h3>2. Lezeck\u00fd tr\u00e9nink<\/h3>\n<p>Jedn\u00e1 se o j\u00e1dro tr\u00e9ninku. Jedn\u00e1 se p\u0159ibli\u017en\u011b o 2 hodiny lezen\u00ed na lezeck\u00fdch cest\u00e1ch veden\u00fdch s doln\u00edm ji\u0161t\u011bn\u00edm v pohodov\u00e9m prost\u0159ed\u00ed. P\u0159esto\u017ee tr\u00e9nink nen\u00ed zar\u00e1mov\u00e1n p\u0159\u00edsn\u00fdmi tr\u00e9ninkov\u00fdmi p\u0159edpoklady, je t\u0159eba dodr\u017eovat n\u011bkolik n\u00e1sleduj\u00edc\u00edch pravidel:<\/p>\n<ul>\n<li>P\u0159ed a po lezen\u00ed s lanem &#8211; traverz. Jedn\u00e1 se o cvi\u010den\u00ed, kter\u00e9 si vynucuje neust\u00e1lou zm\u011bnu polohy osy p\u016fsoben\u00ed na\u0161\u00ed v\u00e1hy. Traverz utv\u00e1\u0159\u00ed jednu z nejd\u016fle\u017eit\u011bj\u0161\u00edch technick\u00fdch dovednost\u00ed v lezen\u00ed, tj. p\u0159izp\u016fsoben\u00ed polohy na\u0161eho t\u011bla p\u016fsob\u00edc\u00edm sil\u00e1m: gravitaci, dr\u017een\u00ed a stoji. Traverzov\u00e1n\u00ed by se m\u011blo prov\u00e1d\u011bt p\u0159ed a po lezen\u00ed, v obou p\u0159\u00edpadech v lehk\u00e9m ter\u00e9nu s dostatkem chyt\u016f.<\/li>\n<li>D\u016fraz je kladen sp\u00ed\u0161e na kvantitu ne\u017e na kvalitu. V t\u00e9to f\u00e1zi je t\u0159eba traverzovat sv\u00e9 &#8220;kilometry&#8221;. Nesoust\u0159e\u010fte se na vytv\u00e1\u0159en\u00ed st\u00e1le obt\u00ed\u017en\u011bj\u0161\u00edch a obt\u00ed\u017en\u011bj\u0161\u00edch cest, ale na vyzkou\u0161en\u00ed co nejv\u011bt\u0161\u00edho po\u010dtu cest v r\u016fzn\u00fdch formac\u00edch, jako jsou plotny, st\u011bny, p\u0159evisy a kom\u00edny. V\u0161imn\u011bte si, \u017ee cesty stejn\u00e9ho hodnocen\u00ed v r\u016fzn\u00fdch formac\u00edch jsou velmi odli\u0161n\u00e9 &#8211; rozv\u00edjejte v\u0161estrannost. Pokud jsi vylezl cestu 6a+ vertik\u00e1ln\u011b, ud\u011blej dal\u0161\u00ed cestu v jin\u00e9 formaci, nap\u0159. v m\u00edrn\u00e9m p\u0159evisu nebo na plotn\u011b! Vyvarujte se v\u00edce ne\u017e dvou v\u00fdstup\u016f na jednu cestu b\u011bhem jednoho tr\u00e9ninku. K nevylezen\u00fdm cest\u00e1m se budete vracet p\u0159i dal\u0161\u00edch tr\u00e9ninc\u00edch.<\/li>\n<\/ul>\n<div id=\"attachment_61831\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61831\" class=\"Jak si\u0119 rozci\u0105ga\u0107 przed treningiem wp-image-61831 size-full\" title=\"Rozgrzewka przed wspinaniem\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88737.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88737.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88737-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61831\" class=\"wp-caption-text\">Rozvoj techniky lezen\u00ed je nejd\u016fle\u017eit\u011bj\u0161\u00edm c\u00edlem lezeck\u00e9ho tr\u00e9ninku pro za\u010d\u00e1te\u010dn\u00edky (foto: Black Diamond)<\/p><\/div>\n<h3>3. Dopl\u0148kov\u00e1 cvi\u010den\u00ed<\/h3>\n<p>Proces v\u00fdvoje lze obohatit o dopl\u0148kov\u00e1 cvi\u010den\u00ed. Nikdy v\u0161ak ned\u00e1vejte p\u0159ednost takzvan\u00fdm v\u0161eobecn\u00fdm cvi\u010den\u00edm p\u0159ed lezen\u00edm. Pokud m\u016f\u017eete lezen\u00ed v\u011bnovat pouze dva ve\u010dery v t\u00fddnu, jd\u011bte na um\u011blou st\u011bnu. Pokud v\u00e1s napadne, \u017ee se jeden den budete v\u011bnovat lezen\u00ed a druh\u00fd fitness\/b\u011bhu\/crossfitu atd., okam\u017eit\u011b se na to vyka\u0161lete a jd\u011bte na st\u011bnu! Na druhou stranu, pokud m\u00e1te mo\u017enost vyhradit si na tr\u00e9nink trochu v\u00edce \u010dasu, m\u016f\u017eete s\u00e1hnout po dopl\u0148kov\u00fdch cvi\u010den\u00edch &#8211; v\u0161eobecn\u00e9m rozvoji a stre\u010dinku. Neexistuje \u017e\u00e1dn\u00e1 kontraindikace pro jejich za\u0159azen\u00ed do tr\u00e9ninku po lezen\u00ed. Jeden den absolvujte dv\u011b hodiny lezen\u00ed s v\u0161eobecn\u00fdmi rozvojov\u00fdmi cviky a druh\u00fd den zakon\u010dete stre\u010dinkem. T\u00edm zajist\u00edte, \u017ee va\u0161e t\u011blo bude komplexn\u011b p\u0159ipraveno na dal\u0161\u00ed v\u00fdzvu.<\/p>\n<ul>\n<li><strong>V\u0161eobecn\u00e1 cvi\u010den\u00ed &nbsp; <\/strong><br>Jejich c\u00edlem je pos\u00edlit t\u011blo, zlep\u0161it kondici a zv\u00fd\u0161it schopnost regenerace. Mus\u00ed b\u00fdt individu\u00e1ln\u011b p\u0159izp\u016fsobeny. M\u016f\u017eete vyu\u017e\u00edt funk\u010dn\u00ed tr\u00e9nink, klasick\u00e9 fitness cvi\u010den\u00ed a n\u00e1\u0159ad\u00ed, jako je TRX z\u00e1v\u011bsn\u00fd syst\u00e9m, na kter\u00e9m lze velmi p\u0159esn\u011b d\u00e1vkovat z\u00e1t\u011b\u017e. Kter\u00e9 cviky prov\u00e1d\u011bt, je nejlep\u0161\u00ed konzultovat s tren\u00e9rem.<\/li>\n<li><strong>Stre\u010dink<\/strong><br>Tento prvek nepodce\u0148ujte. Zv\u011bt\u0161en\u00ed rozsahu pohybu m\u00e1 p\u0159\u00edm\u00fd vliv na va\u0161e lezeck\u00e9 schopnosti. Stre\u010dink m\u00e1 tak\u00e9 zna\u010dn\u00fd v\u00fdznam pro prevenci zran\u011bn\u00ed a pro va\u0161i regeneraci. Protahovac\u00ed tr\u00e9nink by m\u011bl trvat p\u0159ibli\u017en\u011b 20 minut a m\u011bl by se skl\u00e1dat ze statick\u00fdch cvik\u016f s udr\u017een\u00edm jedn\u00e9 pozice po dobu 1 minuty. Mus\u00ed se to d\u011blat s hodinkami na ruce! Protahovac\u00ed pozice dr\u017ete p\u0159i jasn\u00e9m nepohodl\u00ed, ale nep\u0159ekra\u010dujte hranici bolesti.<\/li>\n<\/ul>\n<div id=\"attachment_61832\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61832\" class=\"size-full wp-image-61832\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88812.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88812.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88812-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61832\" class=\"wp-caption-text\">Dvouhodinov\u00e9 lezen\u00ed je nejd\u016fle\u017eit\u011bj\u0161\u00ed \u010d\u00e1st\u00ed tr\u00e9ninku (foto: Black Diamond)<\/p><\/div>\n<h2>Bouldering<\/h2>\n<p>V tr\u00e9ninku za\u010d\u00e1te\u010dn\u00edk\u016f by m\u011blo zdaleka nejv\u00edce \u010dasu zabrat lezen\u00ed s lanem, a to b\u011bhem pravideln\u00fdch tr\u00e9nink\u016f. Nicm\u00e9n\u011b po n\u011bjak\u00e9 dob\u011b, kdy jsou patrn\u00e9 pokroky a lezen\u00ed se st\u00e1v\u00e1 jist\u011bj\u0161\u00edm a plynulej\u0161\u00edm, je velmi dobr\u00fdm rozvojov\u00fdm impulsem za\u0159adit do tr\u00e9ninku <a href=\"https:\/\/8a.cz\/8academy\/co-to-je-i-jak-zacit-s-boulderingem\/\" target=\"_blank\" rel=\"noopener\">bouldering<\/a>.<\/p>\n<p>Na boulderov\u00fdch st\u011bn\u00e1ch jsou p\u0159ipraveny lezeck\u00e9 probl\u00e9my r\u016fzn\u00fdch obt\u00ed\u017enost\u00ed a ve v\u0161ech formac\u00edch. Technick\u00e9 formace, jako jsou plotny, vertik\u00e1le a kom\u00edny, jsou vynikaj\u00edc\u00ed pro zdokonalov\u00e1n\u00ed techniky a rozvoj pohybov\u00e9ho reperto\u00e1ru. Nad matrac\u00ed je snaz\u0161\u00ed troufnout si na pohyby bez pln\u00e9 kontroly, nau\u010dit se h\u00e1kov\u00e1n\u00ed za patu, st\u00e1n\u00ed na t\u0159en\u00ed nebo na velmi mal\u00fdch stupech. V\u0161echny tyto dovednosti jsou vstupenkou k vy\u0161\u0161\u00edm stup\u0148\u016fm obt\u00ed\u017enosti na lezeck\u00fdch cest\u00e1ch. Boulderujte s rozvahou &#8211; nepou\u0161t\u011bjte se do bouldr\u016f na vrcholu stupnice obt\u00ed\u017enosti nebo s mno\u017estv\u00edm velmi slab\u00fdch chyt\u016f.<\/p>\n<div id=\"attachment_61834\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61834\" class=\"jak trenowa\u0107 wspinaczk\u0119 wp-image-61834 size-full\" title=\"jaki trening wspinaczkowy\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_86954.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_86954.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_86954-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61834\" class=\"wp-caption-text\">Bouldering je skv\u011bl\u00fdm rozvojov\u00fdm impulsem pro dal\u0161\u00ed tr\u00e9nink (foto: Black Diamond)<\/p><\/div>\n<h2>P\u0159edch\u00e1zen\u00ed zran\u011bn\u00edm<\/h2>\n<p>To by m\u011blo b\u00fdt v\u017edy pom\u011brn\u011b vysoko na seznamu tr\u00e9ninkov\u00fdch priorit. V tr\u00e9ninku za\u010d\u00e1te\u010dn\u00edk\u016f je to snadn\u00e9, proto\u017ee se nepou\u017e\u00edvaj\u00ed \u017e\u00e1dn\u00e9 t\u011b\u017ek\u00e9 z\u00e1t\u011b\u017ee a \u017e\u00e1dn\u00e9 specializovan\u00e9 cviky, jako je tr\u00e9nink na campus boardu nebo visy na balkn\u011b. Riziko zran\u011bn\u00ed v\u0161ak vypl\u00fdv\u00e1 z p\u0159ecen\u011bn\u00ed vlastn\u00edch schopnost\u00ed, nedostate\u010dn\u00e9 fyzick\u00e9 p\u0159\u00edpravy a neznalosti.<\/p>\n<p>\u00da\u010dinnou protil\u00e1tkou bude rozlo\u017eit f\u00e1zi u\u010den\u00ed klidn\u011b i na co nejdel\u0161\u00ed dobu. Je dobr\u00e9, kdy\u017e trv\u00e1 jeden a\u017e dva roky. To je obdob\u00ed, b\u011bhem kter\u00e9ho se \u0161lachy a klouby pomalu adaptuj\u00ed na z\u00e1t\u011b\u017e specifickou pro lezen\u00ed. Pokud za\u010dnete l\u00e9zt v p\u0159evisech na mal\u00fdch chytech p\u0159\u00edli\u0161 brzy, riskujete velmi bolestiv\u00e9 a frustruj\u00edc\u00ed zran\u011bn\u00ed (hlavn\u011b prstu), kter\u00e1 v\u00e1s \u010dasto na n\u011bkolik m\u011bs\u00edc\u016f vy\u0159ad\u00ed z tr\u00e9ninku. Pamatujte, \u017ee jste ve f\u00e1zi budov\u00e1n\u00ed z\u00e1klad\u016f. Nehledejte zkratky v honb\u011b za obt\u00ed\u017enost\u00ed, proto\u017ee to \u010dasto kon\u010d\u00ed v\u00e1\u017en\u00fdm zran\u011bn\u00edm.<\/p>\n<h2>Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky \u2013 lezeck\u00e9 krou\u017eky<\/h2>\n<p>Lezeck\u00e9 krou\u017eky jsou st\u00e1le obl\u00edben\u011bj\u0161\u00ed formou pravideln\u00e9ho lezeck\u00e9ho tr\u00e9ninku Z praktick\u00e9ho hlediska je pokrok v u\u010den\u00ed se lezen\u00ed mnohem rychlej\u0161\u00ed u t\u011bch, kte\u0159\u00ed nav\u0161t\u011bvuj\u00ed lezeck\u00e9 krou\u017eky. P\u0159\u00edtomnost lezeck\u00e9ho instruktora m\u00e1 kolos\u00e1ln\u00ed vliv na osvojen\u00ed techniky lezen\u00ed. Odstran\u011bn\u00ed \u0161patn\u00fdch n\u00e1vyk\u016f a zachycen\u00ed okam\u017eiku, kdy je t\u0159eba n\u011bco zm\u011bnit, aby bylo mo\u017en\u00e9 postoupit d\u00e1l. Vyplat\u00ed se porozhl\u00e9dnout se po lezeck\u00fdch odd\u00edlech p\u016fsob\u00edc\u00edch ve va\u0161em m\u011bst\u011b a zv\u00e1\u017eit mo\u017enost tr\u00e9ninku ve skupin\u011b s podobnou \u00farovn\u00ed jako vy. Krom\u011b ji\u017e zm\u00edn\u011bn\u00fdch v\u00fdhod v\u00e1m to tak\u00e9 poskytne mo\u017enost poradit se s instruktorem o tom, jak\u00fdmi cviky doplnit sv\u016fj lezeck\u00fd tr\u00e9nink. Nelze opomenout ani soci\u00e1ln\u00ed aspekt, kter\u00fd se spont\u00e1nn\u011b prom\u00edt\u00e1 do motiva\u010dn\u00edch podn\u011bt\u016f.<\/p>\n<div id=\"attachment_61838\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61838\" class=\"size-full wp-image-61838\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87421.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87421.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_20200505_87421-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61838\" class=\"wp-caption-text\">P\u0159i pl\u00e1nov\u00e1n\u00ed lezeck\u00e9ho tr\u00e9ninku pro za\u010d\u00e1te\u010dn\u00edky zva\u017ete p\u0159ihl\u00e1\u0161en\u00ed do krou\u017eku s podobnou \u00farovn\u00ed zku\u0161enost\u00ed. (foto: Black Diamond)<\/p><\/div>\n<h2>P\u0159evaha pyramidy nad v\u011b\u017e\u00ed<\/h2>\n<p>Budov\u00e1n\u00ed reperto\u00e1ru lezeck\u00fdch technik a sb\u00edr\u00e1n\u00ed zku\u0161enost\u00ed v podob\u011b lezeck\u00fdch cest by se m\u011blo podobat stavb\u011b pyramidy. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je z\u00e1kladna. \u010c\u00edm v\u00edce cest dan\u00e9 obt\u00ed\u017enosti ud\u011bl\u00e1te, t\u00edm bude pevn\u011bj\u0161\u00ed a stabiln\u011bj\u0161\u00ed. Tento p\u0159\u00edstup tak\u00e9 do jist\u00e9 m\u00edry zaru\u010duje, \u017ee dosahov\u00e1n\u00ed postupn\u00fdch stup\u0148\u016f obt\u00ed\u017enosti bude efektivn\u011bj\u0161\u00ed. Pokud ud\u011bl\u00e1te 20 cest s hodnocen\u00edm VI+, ne\u017e se dostanete na prvn\u00ed VI.1, je pravd\u011bpodobn\u00e9, \u017ee v\u00e1m to p\u016fjde mnohem rychleji ne\u017e po zdol\u00e1n\u00ed pouh\u00fdch dvou VI+!<\/p>\n<p>\u010c\u00edm v\u00edce cest v dal\u0161\u00edch patrech pyramidy nasb\u00edr\u00e1te, t\u00edm v\u011bt\u0161\u00ed bude v\u00e1\u0161 pocit lezeck\u00e9 kompetence, sebed\u016fv\u011bry a d\u016fv\u011bry ve sv\u00e9 schopnosti. Nesp\u011bchejte a soust\u0159e\u010fte se v\u00edce na proces ne\u017e na samotn\u00e9 v\u00fdsledky. Tento p\u0159\u00edstup se v\u00e1m vyplat\u00ed, a\u017e budete po letech hodnotit sv\u00e9 lezen\u00ed.<\/p>\n<p>Honba za \u010d\u00edslem a touha po co nejrychlej\u0161\u00edm v\u00fdsledku je \u010dastou p\u0159\u00ed\u010dinou frustrace, a dokonce i ukon\u010den\u00ed lezen\u00ed. <a href=\"https:\/\/8a.cz\/8academy\/lezecka-stupnice\/\" target=\"_blank\" rel=\"noopener\">\u010c\u00edslo<\/a> nen\u00ed dobrou motivac\u00ed v\u016fbec, a u\u017e v\u016fbec ne na za\u010d\u00e1te\u010dnick\u00e9 \u00farovni. Pokud je lezen\u00ed va\u0161\u00ed v\u00e1\u0161n\u00ed, d\u011blejte ho tak, aby v\u00e1s jako \u010dlov\u011bka obohacovalo, bylo zdrojem kr\u00e1sn\u00fdch z\u00e1\u017eitk\u016f a dobr\u00fdch vzpom\u00ednek. <em>It\u2019s not about winning. It\u2019s about never giving up.*<\/em><\/p>\n<p><em>*Lady Gaga na slavnostn\u00edm p\u0159ed\u00e1v\u00e1n\u00ed Oscar\u016f (na tom, kde so\u0161ku za nejlep\u0161\u00ed dokument\u00e1rn\u00ed film z\u00edskal film &#8220;\u201cFree Solo&#8221;).<\/em><\/p>\n<p><strong>Autor je instruktorem lezen\u00ed a vede \u0161kolu Antonio Climber.<\/strong><\/p>\n<div id=\"attachment_61841\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-61841\" class=\"trening dla pocz\u0105tkuj\u0105cych wspinaczy wp-image-61841 size-full\" title=\"trening dla wspinacza\" src=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88363.webp\" alt=\"\" width=\"600\" height=\"900\" srcset=\"https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88363.webp 600w, https:\/\/8a.cz\/8academy\/wp-content\/uploads\/2023\/05\/adam_c_FrontGym_20200507_88363-200x300.webp 200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-61841\" class=\"wp-caption-text\">V\u00edce nasb\u00edran\u00fdch cest v dal\u0161\u00edch patrech va\u0161\u00ed pyramidy znamen\u00e1 v\u011bt\u0161\u00ed jistotu p\u0159i sah\u00e1n\u00ed po dal\u0161\u00edch chytech. (foto: Black Diamond)<\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Za\u010d\u00edn\u00e1te s lezen\u00edm a chcete za\u010d\u00edt tr\u00e9novat na lezeck\u00e9 st\u011bn\u011b? Porad\u00edme v\u00e1m, jak na to.<\/p>\n","protected":false},"author":55,"featured_media":61851,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[196,26090,26093,26088,26058,26102],"class_list":["post-27708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lezeni","tag-bouldering","tag-celorocni","tag-lezeni-na-umele-stene","tag-poradna","tag-skalni-lezeni","tag-trenink"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.7 (Yoast SEO v25.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky | 8academy<\/title>\n<meta name=\"description\" content=\"Tento \u010dl\u00e1nek nab\u00edz\u00ed n\u00e1vrhy, jak by m\u011bl vypadat lezeck\u00fd tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky. 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