{"id":11744,"date":"2025-04-12T04:24:30","date_gmt":"2025-04-12T03:24:30","guid":{"rendered":"https:\/\/soprasapnea.com\/?p=11744"},"modified":"2026-09-20T05:18:45","modified_gmt":"2026-09-20T05:18:45","slug":"jak-zacit-s-freedivingem-trenujte-dech-mysl-i-telo","status":"publish","type":"post","link":"https:\/\/soprasapnea.com\/cs\/jak-zacit-s-freedivingem-trenujte-dech-mysl-i-telo\/","title":{"rendered":"Jak za\u010d\u00edt s freedivingem? Tr\u00e9nuj dech, mysl i t\u011blo"},"content":{"rendered":"\n<div class=\"st-cat-intro\">\n<p>Freediving je v\u00edc ne\u017e sport. Je to zvl\u00e1\u0161tn\u00ed druh ticha \u2013 chv\u00edle, kdy se sv\u011bt zpomal\u00ed a&nbsp;sly\u0161\u00ed\u0161 jen tlukot vlastn\u00edho srdce. Hodn\u011b lid\u00ed si mysl\u00ed, \u017ee freediving je jen o&nbsp;tom, jak dlouho vydr\u017e\u00ed\u0161 ned\u00fdchat. Kdo se ale pono\u0159\u00ed trochu hloub\u011bji, zjist\u00ed, \u017ee skute\u010dn\u00fd ponor se neodehr\u00e1v\u00e1 jen ve vod\u011b, ale i&nbsp;uvnit\u0159 tebe. Pokud teprve za\u010d\u00edn\u00e1\u0161, je dobr\u00e9 v\u011bd\u011bt, \u017ee nejde o&nbsp;v\u00fdkon. Je to cesta ke klidu a&nbsp;k&nbsp;tomu b\u00fdt naplno v&nbsp;p\u0159\u00edtomnosti \u2013 a&nbsp;d\u00e1v\u00e1 smysl se na ni p\u0159ipravit dechem, mysl\u00ed i&nbsp;t\u011blem.<\/p>\n<\/div>\n<div class=\"st-cat-content\">\n\n<h2>Dech: ne automatick\u00fd, ale n\u00e1stroj<\/h2>\n<p>V\u011bt\u0161inu \u010dasu d\u00fdch\u00e1me, ani\u017e bychom o&nbsp;tom p\u0159em\u00fd\u0161leli. P\u0159i freedivingu se dech st\u00e1v\u00e1 n\u00e1strojem, kotvou \u2013 a&nbsp;z\u00e1rove\u0148 nejv\u011bt\u0161\u00edm omezen\u00edm. U\u010dit se d\u00fdchat pro freediving neznamen\u00e1 nadechnout se co nejv\u00edc. Jde o&nbsp;to, jak d\u00fdch\u00e1\u0161 p\u0159ed posledn\u00edm n\u00e1dechem: zpomalit, uvolnit se a&nbsp;nechat tep zklidnit.<\/p>\n<ul class=\"st-lookfor-list\">\n<li><strong>Uvoln\u011bn\u00e9 d\u00fdch\u00e1n\u00ed<\/strong> \u2013 pomal\u00e9, klidn\u00e9 n\u00e1dechy do b\u0159icha a&nbsp;v\u00fddech zhruba dvakr\u00e1t del\u0161\u00ed ne\u017e n\u00e1dech.<\/li>\n<li><strong>Box breathing<\/strong> \u2013 \u010dty\u0159i sekundy n\u00e1dech, \u010dty\u0159i zadr\u017een\u00ed, \u010dty\u0159i v\u00fddech, \u010dty\u0159i pauza. Cvi\u010dit ho m\u016f\u017ee\u0161 kdekoli: r\u00e1no, p\u0159ed span\u00edm nebo p\u0159i \u010dek\u00e1n\u00ed v&nbsp;aut\u011b.<\/li>\n<li><strong>Statika na suchu<\/strong> \u2013 zadr\u017eov\u00e1n\u00ed dechu vle\u017ee na suchu. Poslouchej t\u011blo a&nbsp;neho\u0148 \u010dasy; \u017e\u00e1dn\u00e1 \u201espr\u00e1vn\u00e1\u201c d\u00e9lka neexistuje, ka\u017ed\u00fd m\u00e1 sv\u00e9 tempo.<\/li>\n<\/ul>\n<div class=\"st-maintenance\">\n<h2>Nikdy nehyperventiluj<\/h2>\n<p>Rychl\u00e9 a&nbsp;hlubok\u00e9 d\u00fdch\u00e1n\u00ed p\u0159ed ponorem nep\u0159id\u00e1 kysl\u00edk \u2013 sn\u00ed\u017e\u00ed oxid uhli\u010dit\u00fd, a&nbsp;t\u00edm odd\u00e1l\u00ed nutk\u00e1n\u00ed nadechnout se. Pak m\u00e1\u0161 pocit, \u017ee m\u00e1\u0161 je\u0161t\u011b spoustu \u010dasu, i&nbsp;kdy\u017e kysl\u00edku ub\u00fdv\u00e1. To je jedna z&nbsp;nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din blackoutu. P\u0159ed ka\u017ed\u00fdm zadr\u017een\u00edm dechu d\u00fdchej klidn\u011b a&nbsp;pomalu.<\/p>\n<\/div>\n\n<h2>Mysl: nejv\u011bt\u0161\u00ed spojenec i&nbsp;protivn\u00edk<\/h2>\n<p>Hodn\u011b lid\u00ed to pochop\u00ed, a\u017e kdy\u017e to zkus\u00ed: freediving zdaleka nen\u00ed jen fyzick\u00e1 discipl\u00edna. Ve vod\u011b t\u011b nej\u010dast\u011bji nezastav\u00ed t\u011blo, ale hlava. Na suchu vle\u017ee s&nbsp;nohama naho\u0159e d\u00e1\u0161 klidn\u011b n\u011bkolik minut bez dechu. Pod vodou, v&nbsp;jin\u00e9m prost\u0159ed\u00ed, ale mozek brzy vy\u0161le prvn\u00ed sign\u00e1ly, \u017ee je \u010das se nadechnout \u2013 p\u0159esto\u017ee t\u011blo m\u00e1 je\u0161t\u011b rezervy.<\/p>\n<p>Freediving t\u011b nau\u010d\u00ed tyhle my\u0161lenky zaznamenat a&nbsp;nechat je odplynout, nelp\u011bt na nich. Hodn\u011b freediver\u016f proto praktikuje mindfulness nebo meditaci \u2013 sta\u010d\u00ed p\u00e1r minut denn\u011b jen pozorovat dech, t\u011blo a&nbsp;my\u0161lenky. A&nbsp;tahle dovednost pom\u00e1h\u00e1 i&nbsp;mimo vodu: z\u016fstat v&nbsp;klidu, kdy\u017e se v\u011bci komplikuj\u00ed, je dnes cenn\u011bj\u0161\u00ed ne\u017e kdy d\u0159\u00edv.<\/p>\n\n<h2>T\u011blo: pru\u017en\u00e9, siln\u00e9, ale hlavn\u011b uvoln\u011bn\u00e9<\/h2>\n<p>Freediver nemus\u00ed b\u00fdt kulturista. C\u00edlem nen\u00ed objem sval\u016f, ale efektivita: minim\u00e1ln\u00ed spot\u0159eba kysl\u00edku, p\u0159irozen\u00fd pohyb a&nbsp;maxim\u00e1ln\u00ed uvoln\u011bn\u00ed. Pom\u00e1h\u00e1 siln\u00fd st\u0159ed t\u011bla, pohybliv\u00e9 klouby a&nbsp;pru\u017en\u00e1 z\u00e1da \u2013 \u010d\u00edm m\u00e9n\u011b energie t\u011b stoj\u00ed ka\u017ed\u00fd pohyb, t\u00edm d\u00e9le vydr\u017e\u00ed\u0161 bez dechu.<\/p>\n<ul class=\"st-lookfor-list\">\n<li><strong>J\u00f3ga a&nbsp;protahov\u00e1n\u00ed<\/strong> \u2013 p\u011bt a\u017e deset minut pravideln\u011b je lep\u0161\u00ed ne\u017e ob\u010dasn\u00e1 dlouh\u00e1 lekce.<\/li>\n<li><strong>Br\u00e1nice a&nbsp;pohyblivost hrudn\u00edku<\/strong> \u2013 cviky na br\u00e1nici a&nbsp;\u017eebra se m\u016f\u017eou zpo\u010d\u00e1tku zd\u00e1t zvl\u00e1\u0161tn\u00ed, ale d\u00fdch\u00e1n\u00ed i&nbsp;hlub\u0161\u00ed ponory s&nbsp;nimi budou znateln\u011b pohodln\u011bj\u0161\u00ed.<\/li>\n<li><strong>Lehk\u00e1 funk\u010dn\u00ed s\u00edla<\/strong> \u2013 sta\u010d\u00ed cviky s&nbsp;vlastn\u00ed vahou, t\u0159eba kalistenika.<\/li>\n<\/ul>\n\n<h2>Vyrovn\u00e1v\u00e1n\u00ed tlaku: nau\u010d se ho d\u0159\u00edv, ne\u017e p\u016fjde\u0161 hloub\u011bji<\/h2>\n<p>P\u0159i kles\u00e1n\u00ed tla\u010d\u00ed voda na u\u0161i i&nbsp;masku. Tlak je pot\u0159eba vyrovn\u00e1vat brzy a&nbsp;\u010dasto \u2013 ze za\u010d\u00e1tku ide\u00e1ln\u011b ka\u017ed\u00fd metr \u2013 a&nbsp;nikdy ne silou. V\u011bt\u0161ina lid\u00ed zn\u00e1 Valsalv\u016fv man\u00e9vr (ucpat nos a&nbsp;tla\u010dit), freedive\u0159i ale pou\u017e\u00edvaj\u00ed techniku Frenzel, kter\u00e1 m\u00edsto plic vyu\u017e\u00edv\u00e1 jazyk a&nbsp;funguje i&nbsp;s&nbsp;mal\u00fdm mno\u017estv\u00edm vzduchu. Chce to tr\u00e9nink a&nbsp;hodn\u011b lid\u00ed se ji nejl\u00e9pe nau\u010d\u00ed na kurzu.<\/p>\n\n<h2>Voda: m\u00edsto klidu, ale i&nbsp;respektu<\/h2>\n<p>Kdy\u017e m\u00e1\u0161 z\u00e1klady na suchu, p\u0159ich\u00e1z\u00ed to nejkr\u00e1sn\u011bj\u0161\u00ed \u2013 prvn\u00ed ponory. A&nbsp;tady plat\u00ed pravidlo, kter\u00e9 by m\u011blo b\u00fdt vytesan\u00e9 do kamene: <strong>nikdy netr\u00e9nuj s\u00e1m.<\/strong><\/p>\n<ul class=\"st-lookfor-list\">\n<li><strong>V\u017edy s&nbsp;par\u0165\u00e1kem<\/strong> \u2013 i&nbsp;v&nbsp;baz\u00e9nu, i&nbsp;v&nbsp;m\u011blk\u00e9 vod\u011b. Blackout m\u016f\u017ee potkat i&nbsp;zku\u0161en\u00e9ho freedivera a&nbsp;pod vodou rozhoduj\u00ed vte\u0159iny.<\/li>\n<li><strong>Jeden naho\u0159e, jeden dole<\/strong> \u2013 jeden se pot\u00e1p\u00ed, druh\u00fd ho sleduje z&nbsp;hladiny a&nbsp;z\u016fst\u00e1v\u00e1 u&nbsp;n\u011bj je\u0161t\u011b asi p\u016fl minuty po vyno\u0159en\u00ed.<\/li>\n<li><strong>Ud\u011blej si kurz<\/strong> \u2013 organizace jako AIDA, Molchanovs, SSI nebo PADI u\u010d\u00ed bezpe\u010dnost, z\u00e1chranu a&nbsp;techniku od prvn\u00edho tr\u00e9ninku.<\/li>\n<li><strong>B\u00f3je a&nbsp;lano<\/strong> \u2013 ve voln\u00e9 vod\u011b ti daj\u00ed m\u00edsto na odpo\u010dinek a&nbsp;lano, pod\u00e9l kter\u00e9ho se zano\u0159uje\u0161.<\/li>\n<\/ul>\n<p>Prvn\u00ed tr\u00e9ninky nejsou o&nbsp;hloubce, ale o&nbsp;tom nau\u010dit se b\u00fdt pod vodou klidn\u00fd a&nbsp;uvoln\u011bn\u00fd a&nbsp;vn\u00edmat, co ti t\u011blo \u0159\u00edk\u00e1.<\/p>\n\n<h2>Co pot\u0159ebuje\u0161 na za\u010d\u00e1tek<\/h2>\n<p>Dokonal\u00e9 vybaven\u00ed od prvn\u00edho dne nepot\u0159ebuje\u0161. Sta\u010d\u00ed <a href=\"https:\/\/soprasapnea.com\/cs\/kategorie-produktu\/freediving-potapecske-masky\/\">maska<\/a> s&nbsp;mal\u00fdm objemem, jednoduch\u00fd <a href=\"https:\/\/soprasapnea.com\/cs\/kategorie-produktu\/snorchly-pro-freediving\/\">\u0161norchl<\/a> a&nbsp;dlouh\u00e9 <a href=\"https:\/\/soprasapnea.com\/cs\/kategorie-produktu\/freedivingove-ploutve\/\">ploutve<\/a>; b\u00f3ji a&nbsp;lano najde\u0161 v&nbsp;na\u0161em <a href=\"https:\/\/soprasapnea.com\/cs\/kategorie-produktu\/prislusenstvi-pro-freediving\/\">p\u0159\u00edslu\u0161enstv\u00ed pro freediving<\/a>. V\u0161echno podrobn\u011b proch\u00e1z\u00ed \u010dl\u00e1nek <a href=\"https:\/\/soprasapnea.com\/cs\/vybaveni-pro-freediving-co-opravdu-potrebujete-a-proc\/\">Vybaven\u00ed pro freediving: co opravdu pot\u0159ebuje\u0161 a&nbsp;pro\u010d<\/a>.<\/p>\n\n<div class=\"st-faq\">\n<h2>\u010cast\u00e9 ot\u00e1zky<\/h2>\n<div class=\"st-faq-item\">\n<h3>Jak dlouho vydr\u017e\u00ed za\u010d\u00e1te\u010dn\u00edk ned\u00fdchat?<\/h3>\n<p>V\u011bt\u0161ina lid\u00ed zvl\u00e1dne bez tr\u00e9ninku zhruba 30 sekund a\u017e minutu a&nbsp;p\u016fl. S&nbsp;uvoln\u011bn\u00edm a&nbsp;pravideln\u00fdm cvi\u010den\u00edm se to obvykle rychle zlep\u0161uje \u2013 \u010d\u00edslo je ale mnohem m\u00e9n\u011b d\u016fle\u017eit\u00e9 ne\u017e nau\u010dit se z\u016fstat v&nbsp;klidu.<\/p>\n<\/div>\n<div class=\"st-faq-item\">\n<h3>Pot\u0159ebuju na za\u010d\u00e1tek kurz?<\/h3>\n<p>D\u016frazn\u011b ho doporu\u010dujeme. Kurz t\u011b nau\u010d\u00ed d\u00fdch\u00e1n\u00ed, vyrovn\u00e1v\u00e1n\u00ed tlaku a&nbsp;hlavn\u011b bezpe\u010dnost a&nbsp;z\u00e1chranu \u2013 v\u011bci, kter\u00e9 se s\u00e1m bezpe\u010dn\u011b nau\u010d\u00ed\u0161 jen t\u011b\u017eko.<\/p>\n<\/div>\n<div class=\"st-faq-item\">\n<h3>M\u016f\u017eu tr\u00e9novat doma?<\/h3>\n<p>Ano \u2013 dechov\u00e1 cvi\u010den\u00ed, uvoln\u011bn\u00ed, protahov\u00e1n\u00ed a&nbsp;statiku na suchu. Zadr\u017eov\u00e1n\u00ed dechu ve vod\u011b, a&nbsp;to i&nbsp;ve van\u011b, nikdy necvi\u010d bez par\u0165\u00e1ka.<\/p>\n<\/div>\n<div class=\"st-faq-item\">\n<h3>Je freediving nebezpe\u010dn\u00fd?<\/h3>\n<p>Se spr\u00e1vn\u00fdm v\u00fdcvikem, par\u0165\u00e1kem a&nbsp;respektem k&nbsp;vlastn\u00edm limit\u016fm jsou rizika n\u00edzk\u00e1. \u0158ada v\u00e1\u017en\u00fdch nehod se t\u00fdk\u00e1 lid\u00ed, kte\u0159\u00ed se pot\u00e1p\u011bli sami nebo p\u0159ed ponorem hyperventilovali.<\/p>\n<\/div>\n<\/div>\n\n<h2>Z\u00e1v\u011brem: nesp\u011bchej, poslouchej, d\u00fdchej<\/h2>\n<p>Freediving je jako meditace v&nbsp;pohybu \u2013 ticho, klid a&nbsp;soust\u0159ed\u011bn\u00ed. Pokud t\u011b l\u00e1k\u00e1, jdi do toho: pomalu, s&nbsp;respektem a&nbsp;s&nbsp;radost\u00ed. Poslouchej sv\u00e9 t\u011blo, dej hlav\u011b prostor a&nbsp;nau\u010d se d\u00fdchat. Na za\u010d\u00e1tek sta\u010d\u00ed chu\u0165 objevovat. Co freediving d\u00e1v\u00e1 t\u011blu i&nbsp;mysli, si m\u016f\u017ee\u0161 p\u0159e\u010d\u00edst v&nbsp;\u010dl\u00e1nku o&nbsp;<a href=\"https:\/\/soprasapnea.com\/cs\/freediving-a-zdravi-benefity-pro-telo-i-mysl-o-kterych-mozna-nevite\/\">freedivingu a&nbsp;zdrav\u00ed<\/a>. A&nbsp;kdykoli bude\u0161 pot\u0159ebovat, pom\u016f\u017eeme ti \u2013 s&nbsp;vybaven\u00edm, radou i&nbsp;komunitou lid\u00ed, kte\u0159\u00ed v&nbsp;tom tak\u00e9 na\u0161li n\u011bco v\u00edc.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Freediving je v\u00edc ne\u017e sport. Je to zvl\u00e1\u0161tn\u00ed druh ticha \u2013 chv\u00edle, kdy se sv\u011bt zpomal\u00ed a&nbsp;sly\u0161\u00ed\u0161 jen tlukot vlastn\u00edho srdce. Hodn\u011b lid\u00ed si mysl\u00ed, \u017ee freediving je jen o&nbsp;tom, jak dlouho vydr\u017e\u00ed\u0161 ned\u00fdchat. Kdo se ale pono\u0159\u00ed trochu hloub\u011bji, zjist\u00ed, \u017ee skute\u010dn\u00fd ponor se neodehr\u00e1v\u00e1 jen ve vod\u011b, ale i&nbsp;uvnit\u0159 tebe. Pokud teprve za\u010d\u00edn\u00e1\u0161,&hellip;&nbsp;<a href=\"https:\/\/soprasapnea.com\/cs\/jak-zacit-s-freedivingem-trenujte-dech-mysl-i-telo\/\" rel=\"bookmark\">\u010c\u00edst d\u00e1le &raquo;<span class=\"screen-reader-text\">Jak za\u010d\u00edt s freedivingem? Tr\u00e9nuj dech, mysl i t\u011blo<\/span><\/a><\/p>\n","protected":false},"author":124446,"featured_media":29957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-11744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-cs"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak za\u010d\u00edt s freedivingem? Tr\u00e9nuj dech, mysl i t\u011blo - Sopras Apnea<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/soprasapnea.com\/cs\/jak-zacit-s-freedivingem-trenujte-dech-mysl-i-telo\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak za\u010d\u00edt s freedivingem? Tr\u00e9nuj dech, mysl i t\u011blo - Sopras Apnea\" \/>\n<meta property=\"og:description\" content=\"Freediving je v\u00edc ne\u017e sport. Je to zvl\u00e1\u0161tn\u00ed druh ticha \u2013 chv\u00edle, kdy se sv\u011bt zpomal\u00ed a&nbsp;sly\u0161\u00ed\u0161 jen tlukot vlastn\u00edho srdce. Hodn\u011b lid\u00ed si mysl\u00ed, \u017ee freediving je jen o&nbsp;tom, jak dlouho vydr\u017e\u00ed\u0161 ned\u00fdchat. Kdo se ale pono\u0159\u00ed trochu hloub\u011bji, zjist\u00ed, \u017ee skute\u010dn\u00fd ponor se neodehr\u00e1v\u00e1 jen ve vod\u011b, ale i&nbsp;uvnit\u0159 tebe. Pokud teprve za\u010d\u00edn\u00e1\u0161,&hellip;&nbsp;\u010c\u00edst d\u00e1le &raquo;Jak za\u010d\u00edt s freedivingem? 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