{"id":16663,"date":"2021-04-11T17:13:58","date_gmt":"2021-04-11T15:13:58","guid":{"rendered":"https:\/\/profifootball.eu\/sila\/"},"modified":"2022-09-20T16:29:42","modified_gmt":"2022-09-20T14:29:42","slug":"sila","status":"publish","type":"post","link":"https:\/\/profifootball.eu\/cs\/sila\/","title":{"rendered":"S\u00edla"},"content":{"rendered":"\n<ol class=\"wp-block-list\"><li style=\"text-align: center;\">N\u00e1sleduj\u00edc\u00ed text je pokra\u010dov\u00e1n\u00edm na\u0161eho blogu o pohybov\u00fdch dovednostech. Zam\u011b\u0159\u00edme se na jednu z nejd\u016fle\u017eit\u011bj\u0161\u00edch kondi\u010dn\u00edch schopnost\u00ed, kterou je s\u00edla.<\/li><\/ol>\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/storage.googleapis.com\/stateless-profifootball-eu\/2021\/03\/Blog-clanok-1.webp\" alt=\"\" class=\"wp-image-7595\" srcset=\"https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1.webp 1200w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-300x150.webp 300w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-1024x512.webp 1024w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-768x384.webp 768w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-80x40.webp 80w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-500x250.webp 500w, https:\/\/profifootball.eu\/wp-content\/uploads\/2021\/03\/Blog-clanok-1-700x350.webp 700w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n<p class=\"wp-block-paragraph\">Silov\u00e9 schopnosti lze charakterizovat jako schopnost p\u0159ekonat nebo udr\u017eet vn\u011bj\u0161\u00ed odpor t\u011bla hr\u00e1\u010de jeho svalovou kontrakc\u00ed. S\u00edla svalov\u00e9 kontrakce, kter\u00e1 je takto vyvinuta, spolu s jej\u00ed rychlost\u00ed ur\u010duje velikost silov\u00e9ho v\u00fdkonu, kter\u00fd je realizov\u00e1n p\u0159\u00edslu\u0161n\u00fdm svalov\u00fdm syst\u00e9mem p\u0159i prov\u00e1d\u011bn\u00ed pohybu. P\u0159\u00edkladem je sk\u00e1k\u00e1n\u00ed, b\u011bh nebo kop\u00e1n\u00ed do branky.<\/p>\n\n<p class=\"wp-block-paragraph\">\u00darove\u0148 silov\u00fdch schopnost\u00ed z\u00e1vis\u00ed na n\u00e1sleduj\u00edc\u00edch faktorech:<\/p>\n\n<ul class=\"wp-block-list\"><li>plocha pr\u016f\u0159ezu zapojen\u00fdch sval\u016f (je \u010d\u00e1ste\u010dn\u011b d\u011bdi\u010dn\u00e1, ale m\u016f\u017ee b\u00fdt ovlivn\u011bna hypertrofi\u00ed &#8211; proto se za nejvlivn\u011bj\u0161\u00ed pova\u017euj\u00ed silov\u00e9 schopnosti).<\/li><li>struktur\u00e1ln\u00ed slo\u017een\u00ed sval\u016f (pomal\u00e1, rychl\u00e1 vl\u00e1kna).<\/li><li>intramuskul\u00e1rn\u00ed koordinace (pomal\u00e1 vl\u00e1kna se aktivuj\u00ed d\u0159\u00edve, rychl\u00e1 vl\u00e1kna se aktivuj\u00ed a\u017e po siln\u00e9m podr\u00e1\u017ed\u011bn\u00ed svalu).<\/li><li>z\u00e1soby energie (\u00farove\u0148 schopnosti rychl\u00e9 obnovy svalov\u00e9 synt\u00e9zy).<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Typ svalov\u00fdch vl\u00e1ken lze definovat jako:<\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Pomal\u00e1 oxidace &#8211; zapojen\u00ed p\u0159i st\u0159edn\u00ed intenzit\u011b do 60 % p\u0159i z\u00e1t\u011b\u017ei del\u0161\u00ed ne\u017e 3 minuty &#8211; pokryt\u00ed energie anaerobn\u00ed glykol\u00fdzou.<\/li><li>Rychl\u00e1 oxidace &#8211; zapojen\u00ed p\u0159i submaxim\u00e1ln\u00ed intenzit\u011b 60 a\u017e 80 % po dobu 20 sekund a\u017e 3 minut &#8211; pokryt\u00ed energie aerobn\u00ed a anaerobn\u00ed glykol\u00fdzou.<\/li><li>Rychl\u00e1 gylkol\u00fdza &#8211; zapojen\u00ed p\u0159i maxim\u00e1ln\u00ed intenzit\u011b 100 % s dobou trv\u00e1n\u00ed do 20 sekund &#8211; kryt\u00ed energie anaerobn\u00ed glykol\u00fdzou a ATP<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladn\u00ed rozlo\u017een\u00ed sil je definov\u00e1no jako statick\u00e1 a dynamick\u00e1 s\u00edla, kde rozli\u0161ujeme:<\/p>\n\n<ul class=\"wp-block-list\"><li>Izometrick\u00e1 metoda kontrakce &#8211; kdy nedoch\u00e1z\u00ed ke zkr\u00e1cen\u00ed svalu.<\/li><li>Izotonick\u00e1 metoda &#8211; p\u0159i n\u00ed doch\u00e1z\u00ed ke zm\u011bn\u011b d\u00e9lky svalu a zm\u011bn\u011b jeho nap\u011bt\u00ed.<\/li><li>Koncentrick\u00e1 metoda &#8211; sval zde p\u0159ekon\u00e1v\u00e1 odpor t\u00edm, \u017ee se zkracuje.<\/li><li>Excentrick\u00e1 metoda &#8211; sval p\u016fsob\u00ed proti odporu<\/li><li>Excentrick\u00e1 &#8211; Koncentrick\u00e1 metoda &#8211; v jednom cyklu sval provede brzdn\u00fd a n\u00e1sledn\u011b zrychluj\u00edc\u00ed pohyb. Zde je \u00fa\u010dinnost svalov\u00e9 pr\u00e1ce nejvy\u0161\u0161\u00ed<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Typy svalov\u00e9 s\u00edly lze d\u00e1le rozd\u011blit na:<\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Maxim\u00e1ln\u00ed s\u00edla &#8211; schopnost svalu vyvinout maxim\u00e1ln\u00ed s\u00edlu proti maxim\u00e1ln\u00edmu odporu p\u0159i jedn\u00e9 kontrakci nebo jednom opakov\u00e1n\u00ed pohybu.<\/li><li>V\u00fdbu\u0161n\u00e1 s\u00edla &#8211; p\u016fsoben\u00ed ur\u010dit\u00e9 s\u00edly v co nejkrat\u0161\u00edm \u010dase. Jde o v\u00fdbu\u0161nost<\/li><li>Dynamick\u00e1 silov\u00e1 vytrvalost &#8211; dlouhodob\u00e9 procvi\u010dov\u00e1n\u00ed sval\u016f v dynamick\u00e9m re\u017eimu.<\/li><li>Statick\u00e1 s\u00edla &#8211; schopnost svalu vyvinout vysok\u00e9 nap\u011bt\u00ed, ani\u017e by se zm\u011bnila d\u00e9lka svalu.<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">P\u0159edpokladem rozvoje silov\u00fdch schopnost\u00ed sportovce, hr\u00e1\u010de, fotbalisty je vyvol\u00e1n\u00ed vysok\u00e9ho nap\u011bt\u00ed v zat\u00ed\u017een\u00e9m svalu. Toho lze dos\u00e1hnout <strong>vn\u011bj\u0161\u00edm odporem<\/strong> (opakovanou prac\u00ed se z\u00e1t\u011b\u017e\u00ed), <strong>rychlost\u00ed pohybu s vyu\u017eit\u00edm maxim\u00e1ln\u00edho odporu<\/strong>, kdy vysok\u00e1 rychlost p\u0159i p\u0159ekon\u00e1v\u00e1n\u00ed vysok\u00e9 z\u00e1t\u011b\u017ee zp\u016fsobuje vysok\u00e9 nap\u011bt\u00ed ve svalu, kter\u00e9 je \u017e\u00e1douc\u00ed p\u0159i rozvoji silov\u00fdch schopnost\u00ed. D\u00e1le je d\u016fle\u017eit\u00fd <strong>po\u010det opakov\u00e1n\u00ed<\/strong> (p\u0159i zam\u011b\u0159en\u00ed na maxim\u00e1ln\u00ed s\u00edlu je po\u010det opakov\u00e1n\u00ed n\u00edzk\u00fd a naopak p\u0159i zam\u011b\u0159en\u00ed na dynamickou s\u00edlu je pot\u0159eba vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed se submaxim\u00e1ln\u00edm zat\u00ed\u017een\u00edm.<\/p>\n\n<p class=\"wp-block-paragraph\">Interval odpo\u010dinku je pro rozvoj s\u00edly velmi d\u016fle\u017eit\u00fd. V\u011bt\u0161inu \u010dasu je z\u00e1soba energie ze z\u00e1sob ATP-CP v t\u011ble dostate\u010dn\u00e1, tak\u017ee obvykle sta\u010d\u00ed mezi jednotliv\u00fdmi s\u00e9riemi dodr\u017eet interval odpo\u010dinku v d\u00e9lce p\u0159ibli\u017en\u011b 3 minut.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Metody rozvoje silov\u00fdch schopnost\u00ed u fotbalist\u016f  <\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">S\u00edla je z\u00e1kladn\u00edm stavebn\u00edm kamenem pro pot\u0159eby odpov\u00eddaj\u00edc\u00edho v\u00fdkonu fotbalisty. Nej\u010dast\u011bji se vyskytuje p\u0159i zm\u011bn\u00e1ch sm\u011bru v z\u00e1pase, zrychlen\u00ed, zpomalen\u00ed, osobn\u00edch souboj\u00edch, hlavi\u010dkov\u00fdch souboj\u00edch, st\u0159elb\u011b na branku nebo jako pohybov\u00e1 schopnost t\u011bla, na kterou jsou v\u00e1z\u00e1ny ostatn\u00ed pohybov\u00e9 schopnosti hr\u00e1\u010de.<\/p>\n\n<ul class=\"wp-block-list\"><li>Metoda opakovan\u00e9ho \u00fasil\u00ed &#8211; odpor 70-85 % maxima, po\u010det opakov\u00e1n\u00ed 8-15. Mohou to b\u00fdt vzestupn\u00e9 nebo sestupn\u00e9 pyramidy. S rostouc\u00ed v\u00e1hou se po\u010det opakov\u00e1n\u00ed sni\u017euje. P\u0159i dlouhodob\u00e9 aplikaci doch\u00e1z\u00ed k hypertrofii &#8211; n\u00e1r\u016fstu svalov\u00e9 tk\u00e1n\u011b. Zvy\u0161uje se nervosvalov\u00e1 koordinace, p\u0159i vy\u0161\u0161\u00edm odporu &#8211; intramuskul\u00e1rn\u00ed, p\u0159i ni\u017e\u0161\u00edm odporu &#8211; intermuskul\u00e1rn\u00ed.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Rychlostn\u00ed metoda &#8211; odpor 30 &#8211; 60 % maxima. Vysok\u00e1 a\u017e maxim\u00e1ln\u00ed rychlost pohybu po dobu 6-12 opakov\u00e1n\u00ed. Po\u010det opakov\u00e1n\u00ed je ur\u010den \u010dasem, kdy se v s\u00e9rii za\u010dne sni\u017eovat po\u010det opakov\u00e1n\u00ed. Celkem svazek 3 &#8211; 4 s\u00e9rie.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Kontrastn\u00ed metoda &#8211; zlep\u0161en\u00ed vnitrosvalov\u00e9 a mezisvalov\u00e9 koordinace. Vyu\u017e\u00edv\u00e1 se st\u0159\u00edd\u00e1n\u00ed odporu a rychlosti prov\u00e1d\u011bn\u00ed pohybu. Odpor 30 &#8211; 80 % maxima pro 5 &#8211; 10 opakov\u00e1n\u00ed. Celkem svazek 3 &#8211; 4 s\u00e9rie.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Izometrick\u00e1 metoda &#8211; jedn\u00e1 se o setrv\u00e1n\u00ed v kontrakci po dobu 5 &#8211; 12 sekund. Po\u010det cvi\u010den\u00ed 4 &#8211; 5 ve 3 s\u00e9ri\u00edch.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Brzdn\u00e1 excentrick\u00e1 metoda &#8211; doch\u00e1z\u00ed k brzdn\u00e9 kontrakci sval\u016f &#8211; v\u00fdsledkem je odpor 120-150 % maxima. Po\u010det opakov\u00e1n\u00ed je n\u00edzk\u00fd. Je d\u016fle\u017eit\u00e9 svaly dostate\u010dn\u011b zah\u0159\u00e1t. Zahrnuje velk\u00e9 mno\u017estv\u00ed motorick\u00fdch jednotek.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>Plyometrick\u00e1 metoda &#8211; jedn\u00e1 se o princip odrazov\u00e9 v\u00fdbu\u0161nosti, maxim\u00e1ln\u011b rychl\u00e9 a siln\u00e9 svalov\u00e9 kontrakce. Realizuje se p\u00e1dem hr\u00e1\u010de z ur\u010dit\u00e9 v\u00fd\u0161ky (50 &#8211; 100 cm) &#8211; stimulace kinetickou energi\u00ed. D\u00e1le m\u016f\u017eeme rozv\u00edjet s\u00edlu pomoc\u00ed izometrick\u00e9ho \u00fasil\u00ed &#8211; s dopadem, po kter\u00e9m n\u00e1sleduje maxim\u00e1ln\u011b rychl\u00fd kr\u00e1tk\u00fd odraz hr\u00e1\u010de od podlo\u017eky.<\/li><\/ul>\n\n<ul class=\"wp-block-list\"><li>S\u00edla &#8211; vytrvalost &#8211; kruhov\u00e1 metoda &#8211; kruhov\u00fd tr\u00e9nink, kter\u00fd je specifick\u00fd velk\u00fdm po\u010dtem opakov\u00e1n\u00ed (20 &#8211; 50) a\u017e do vy\u010derp\u00e1n\u00ed. Velikost odporu je nastavena na 30-40 % maxim\u00e1ln\u00ed hodnoty. Rychlost proveden\u00ed pohybu je st\u0159edn\u00ed a\u017e pomal\u00e1. Po\u010det stanovi\u0161\u0165 m\u016f\u017ee b\u00fdt 6 &#8211; 12, po\u010det okruh\u016f 1 &#8211; 4 s ur\u010ditou kontrolou tempa, interval odpo\u010dinku podle intenzity tepov\u00e9 frekvence.<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">Douf\u00e1me, \u017ee jste se dozv\u011bd\u011bli n\u011bco nov\u00e9ho a u\u017eite\u010dn\u00e9ho pro v\u00e1\u0161 tr\u00e9ninkov\u00fd proces a zv\u00fd\u0161en\u00ed s\u00edly va\u0161ich hr\u00e1\u010d\u016f. V n\u00e1sleduj\u00edc\u00edch \u010dl\u00e1nc\u00edch se budeme v\u011bnovat dal\u0161\u00edm fitness dovednostem. Nenechte si ji uj\u00edt a sledujte n\u00e1s na soci\u00e1ln\u00edch s\u00edt\u00edch.<\/p>\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.facebook.com\/profifootball.eu\" target=\"_blank\" rel=\"noopener\">Facebook<\/a> <a href=\"https:\/\/www.instagram.com\/profifootball.eu\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a> <a href=\"https:\/\/www.pinterest.com\/profifootball\" target=\"_blank\" rel=\"noopener\">Pinterest<\/a> <a href=\"https:\/\/www.youtube.com\/channel\/UCcnVeT-VXRobiltw9hSjUJQ\" target=\"_blank\" rel=\"noopener\">Youtube<\/a><\/p>\n<!--themify_builder_content-->\n<div id=\"themify_builder_content-16663\" data-postid=\"16663\" class=\"themify_builder_content themify_builder_content-16663 themify_builder tf_clear\">\n    <\/div>\n<!--\/themify_builder_content-->\n","protected":false},"excerpt":{"rendered":"<p>N\u00e1sleduj\u00edc\u00ed text je pokra\u010dov\u00e1n\u00edm na\u0161eho blogu o pohybov\u00fdch dovednostech. Zam\u011b\u0159\u00edme se na jednu z nejd\u016fle\u017eit\u011bj\u0161\u00edch kondi\u010dn\u00edch schopnost\u00ed, kterou je s\u00edla. Silov\u00e9 schopnosti lze charakterizovat jako schopnost p\u0159ekonat nebo udr\u017eet vn\u011bj\u0161\u00ed odpor t\u011bla hr\u00e1\u010de jeho svalovou kontrakc\u00ed. S\u00edla svalov\u00e9 kontrakce, kter\u00e1 je takto vyvinuta, spolu s jej\u00ed rychlost\u00ed ur\u010duje velikost silov\u00e9ho v\u00fdkonu, kter\u00fd je realizov\u00e1n p\u0159\u00edslu\u0161n\u00fdm [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15137,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[680],"tags":[702,708],"class_list":["post-16663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-cs","tag-blog-cs-2","tag-profifootball-cs","has-post-title","has-post-date","has-post-category","has-post-tag","has-post-comment","has-post-author",""],"acf":[],"_links":{"self":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts\/16663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/comments?post=16663"}],"version-history":[{"count":0,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts\/16663\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/media\/15137"}],"wp:attachment":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/media?parent=16663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/categories?post=16663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/tags?post=16663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}