Hurá, na lyžovačku počas prázdnin!

Školské prázdniny  a dovolenka má veľmi pozitívne účinky na zdravie a vitalitu, najmä ak nenapodobňujete zjazdárske hviezdy. Naše rady vám pomôžu prežiť lyžiarsku sezónu a pripánášame aj produktový tip, ktorý oceníte (nielen) na lyžovačke.

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1. NAJPRV SA OKYSLIČTE

K najvážnejším zraneniam dochádza počas prvých troch dní dovolenky. Aj keď je nádherný deň a sneh láka, nevrhnite sa okamžite na najnáročnejšie zjazdovky. Najprv zhlboka dýchajte, aby ste si okysličili krv, ponaťahujte sa a dajte svojmu organizmu čas zvyknúť si na nadmorskú výšku. Prvý deň sa nepresilujte, aby vám nasledujúce ráno svalová horúčka nezabránila vstať z postele. Horskí lekári radia mať pri sebe homeopatické lieky z bylinky Arnica montana, ktoré znižujú tvorbu krvných podliatín, ak by ste sa nevyhli pádu.

2. STE ZIMOMRAVÍ?

Vo vyšších nadmorských výškach býva suchý vzduch a chlad cítite až v kostiach, najmä ak zosilnie vietor. Vhodné oblečenie má byť nepremokavé, má chrániť pred vetrom a zároveň dovoliť potu, aby sa odparil. Radšej si oblečte tri tenšie vrstvy ako jednu hrubú, pred zimou ochránia lepšie. Pokiaľ patríte medzi „šťastlivcov“, ktorým je neustále zima na nohy, investujte do špeciálnych termoponožiek. Ak by nepomohli, môžete siahnuť po vynáleze agentúry NASA: špeciálne vložky do topánok ohrievané dobíjateľnou minibatériou. Sú vraj vhodné do všetkých typov obuvi aj do lyžiarok. Podobná vecička ohreje aj prsty na nohách. Keď ju raz vložíte do ponožky, približne päť hodín vám v nej udrží teplotu tridsaťosem stupňov. A ako ohriať ruky? V klasických palčiakoch vám bude teplejšie, väčšiu zručnosť však docielite v rukaviciach s oddelenými prstami. Aj tu už existujú rôzne špeciálne ohrievacie materiály. Rozhodne si však ruky nikdy „nerozmrazujte“ na radiátore ani pod horúcou vodou. Použite radšej jemnú masáž a krém s obsahom vitamínu A a D.

3. BUDÚCE MAMIČKY OPATRNE!

Názory odborníkov sa do istej miery líšia, väčšina gynekológov vám však lyžovanie v tehotenstve neodporučí, najmä pre riziko pádu. Nezabúdajte, že aj keď ste veľmi dobrá lyžiarka, môžete spadnúť zavinením niekoho iného. Isté riziko prináša aj nadmorská výška. Všetko závisí najmä od toho, ako sa cítite. So zjazdovým lyžovaním by ste však mali skončiť asi vo štvrtom mesiaci tehotenstva. Po bežkárskych stopách si to však môžete šinúť až do siedmeho mesiaca, samozrejme, len ak sa necítite unavená.

4. DETI NENÚŤTE

Celkom malé deti by ste nemali brávať vyššie ako do nadmorskej výšky tisíc metrov. Vždy svojho potomka chráňte pred zimou, buďte veľmi opatrní pri deťoch, ktoré ešte nechodia. Aj dobre oblečené sa totiž veľmi ľahko podchladia. Do batoha zoberte dieťaťu pre istotu vrstvu oblečenia navyše. Tak ako pri väčšine športov je aj pri lyžovaní individuálne, kedy sa ho má dieťa začať učiť. Závisí od talentu, ale aj chuti, nikdy by ste dieťa nemali nútiť. Odborníci tvrdia, že ideálny vek je okolo štyroch až piatich rokov.

5. HELMA NIE JE SMIEŠNA, NAOPAK!

Nie každé dieťa bude nadšené, keď mu na čiapku natiahnete ochrannú helmu, ak vám však záleží na jeho bezpečnosti, mali by ste ho presvedčiť. Deti sa totiž oveľa častejšie ako dospelí porania na tvári a hlave. A verte, že nejde o zbytočnosť. Počet úrazov tam rapídne klesol. Pri výbere helmy je dobré vedieť základné pravidlá: vyberajte certifikované výrobky, ktoré vlastnia schvaľovaciu samolepku CSI (musí byť vždy viditeľná), vhodnú veľkosť poznáte, keď nikde netlačí a tiež nie je voľná.

Na slovenských zjazdovkách platí od roku 2015 povinnosť nosenia prilby pre deti do 15 rokov veku.
V Poľsku platí rovnaká povinnosť pre deti a mladistvých až do 16 rokov veku.
V Česku zatiaľ povinnosť lyžiarskej prilby nie je definovaná zákonom, hoci sa o jej zavedení už dlho hovorí.
Rakúsko nemá v tomto ohľade jednotné pravidlá. Prilby sú vyžadované v prípade detí do 15 rokov vo všetkých spolkových krajinách, okrem Tirolska a Vorarlberska.
Talianska legislatíva umožňuje za jazdu bez helmy udeliť pokutu 200 EUR – povinnosť mať prilbu sa vzťahuje na lyžiarov a snowboardistov do 14 rokov veku.
V Nemecku je prilba dobrovoľná (hoci odporúčaná).
V Chorvátsku a Slovinsku je helma povinná do 15 rokov veku lyžiara.
Vo Švajčiarsku ani vo Francúzsku neexistujú žiadne obecne platné predpisy, ktoré by definovali povinnosť lyžovania či snowboardingu v prilbe. Niektoré francúzske lyžiarske strediská však vydali vlastné predpisy, preto je vždy důležité sledovať všetky podstatné informácie priamo v stredisku, kde budete lyžovať. 

6. POZOR NA SLNKO

Slnko v zime nás, samozrejme, láka, treba naň však dávať pozor rovnako ako v lete. Nikdy by ste nemali zabúdať na kvalitné slnečné okuliare s UV filtrom. Nadmorská výška, odraz lúčov od snehu a vzduch bez znečistenia, ktoré inokedy pôsobí ako filter, môžu spôsobiť až takzvanú snežnú slepotu. Rovnakú opatrnosť vyžaduje pokožka, nanášajte si preto niekoľkokrát za deň opaľovací krém s vysokým ochranným faktorom. Opálite sa tak či tak, vyhnete sa však spáleniu pokožky. Ak trpíte alergiou na slnko, oplatí sa niekoľko týždňov pred lyžovačkou užívať beta-karotén.

7. LYŽIARSKE OKULIARE

Lyžiarske okuliare, podobne ako pri helmách vyberajte kvalitné výrobky, pretože len tie vás ochránia a spríjemnia pobyt na svahu.
Chránia zrak pred ultrafialovým žiarením, ktoré sa úmerne zvyšuje s nadmorskou výškou, v ktorej sa lyžujete. Ďalej chránia zrak pred snežením a hmle. Moderné lyžiarske okuliare (napr. SWANS) sú funkčné do každého počasia. Majú polarizačnú vrstvu chrániacu pred nebezpečnými druhmi slnečného žiarenia(ultrafialové, modré a žlté), chránené sú pred oderom a zahmlievaním.

8. LYŽE NA MIERU

Farba a vzor lyží sú síce dôležité, lyžiarsky výstroj si však treba vyberať aj podľa iných kritérií. Lyže môžeme rozdeliť na tri skupiny, pre začiatočníkov, stredne zdatných a zdatných lyžiarov. Odlišujú sa kvalitou, vlastnosťami aj cenou. Lyže pre začiatočníkov sú lacnejšie, ľahšie, ale znesú menšiu záťaž. Veľmi dôležitá je dĺžka. S príchodom carvingových lyží, ktoré sa v strede zužujú a na špičke a päte rozširujú, sa odporúčaná dĺžka znížila. Začiatočníci a mierne pokročilí by mali používať lyže asi o pätnásť až dvadsaťpäť centimetrov nižšie, ako je ich telesná výška. Nech vás nemýli, keď vidíte v televízii pretekárskych slalomárov s lyžami po hrudník. Tie ich majú celkom inú kvalitu a vlastnosti, sú konštruované na mieru presne podľa potrieb pretekárov. Priemerne zdatnému lyžiarovi budú najväčšmi vyhovovať lyže dlhé desať až pätnásť centimetrov pod telesnú výšku, nároční, zdatní lyžiari by si mali vybrať lyže vysoké, ako sú sami, prípadne o päť až osem centimetrov kratšie. Aj v tomto prípade platí: príliš dlhé lyže sú zbytočné, tie, ktoré vidíte u pretekárov, sú vyrobené špeciálne pre zjazd a superobrovský slalom a sú stavané úplne inak ako lyže, ktoré si môžeme kúpiť v obchodoch. A aká má byť dĺžka palice? Keď ju uchopíte a odmyslíte si približne dva centimetre, ktoré sa pri jazde zapichávajú do snehu, mali by vaše ramená a predlaktie zvierať pravý uhol.

TIP: Oceníte ho (nielen) na lyžovačke

Chystáte sa aj vy s deťmi počas jarných prázdnin na lyžovačku? Je skvelé len tak si užiť sneh a vychutnať si jazdu na lyžiach či snowboarde. Po celom dni na svahu však každý rieši dilemu, ako čo najefektívnejšie vysušiť mokré zvršky. Zatiaľ čo usušiť oblečenie na radiátoroch nie je až také ťažké, s lyžiarkami, hrubými lyžiarskymi rukavicami či zimnými topánkami to nie taká „brnkačka“. Keď sú premočené až do nitky, sotva ich vysušíte len položením pod radiátor, sálajúcim teplom z kozuba či vystlaním novinami. Vtedy vám príde vhod elektrický sušič obuvi a rukavíc Orava SW-482. Naraz si poradí s dvoma pármi mokrých topánok či rukavíc - stačí ich nastoknúť na tepelné trubice zariadenia a zakrátko ich budete mať suché a pripravené na ďalšie nosenie. Sušič sa rýchlo zahreje a mokré veci usuší dôkladne, avšak veľmi šetrne. Keďže má príkon len 42 W, ide naozaj o energeticky úsporný spotrebič, ktorý ani počas dlhej zimy nezruinuje váš rodinný rozpočet. Je skladací, ľahko sa obsluhuje aj prenáša a jeho služby si nebudete vedieť vynachváliť nielen v zime, ale aj počas daždivej jesene.

orava_sw_482_24

Kúpite ho v e-shope značky Orava za 59,90 eur. www.orava.eu  

3 komentárov

  • Komentár steroids in the military %PM, %09 %557 %2025 %12:%apr napísal steroids in the military

    Anavar, being a milder steroid, has a lower threat of estrogenic unwanted facet effects.
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    Both steroids can also have hepatotoxic results on the liver, emphasizing
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    Used by a multitude of athletes, bodybuilders, and celebrities, the product has established its safety.

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    When it involves nitrogen retention, we've seen in medical studies that there's not a significant distinction between essentially the most potent steroids from each category of the anabolic steroid family tree.


    Each compounds are hepatotoxic, which means they will cause liver injury.
    It was originally developed within the 1960s to assist people with muscle-wasting ailments, however it
    has since turn out to be popular among bodybuilders and athletes for its capability to
    reinforce efficiency. Anadrol is an oral steroid, which could be seen as a optimistic or a adverse.
    It is beneficial in the sense that no injections are needed, so it is
    simple and safe to manage.
    The two steroids work completely collectively to help athletes achieve
    their desired outcomes. This method, you can ensure that you're getting essentially the most out of your cycle whereas minimizing the danger of unwanted facet effects.
    Lastly, it's also necessary to contemplate your individual particular person response to
    these steroids when determining your dosage. If you consider stacking these two steroids collectively, be certain to converse along with your physician first.

    Anavar has been proven to have a positive influence on metabolism,
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    By increasing the body’s basal metabolic fee (BMR), it enables people to burn calories
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    Moreover, the next metabolism can result in increased power ranges, enabling individuals to interact in additional rigorous exercises and obtain better general health outcomes.
    Due to its potential unwanted effects, Oxandrolone ought to only be taken underneath the
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    Frequent side effects embody zits, hair loss, liver
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    Ladies who use Winstrol might expertise androgenic unwanted effects, such as
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    Cortisol, launched in response to stress, was essential for survival in our evolutionary past.
    Even when utilized in a medical surroundings with professional supervision,
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    more cycles a user makes use of.
    They're also used for treating pituitary problems and testicular problems.
    Anvarol is a authorized and safe alternative to Anavar that's designed that can help you get lean and reduce without
    any negative unwanted aspect effects. It’s made from all-natural
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    In different words, it could slow down and even shut down pure testosterone production in your physique, and thus, it's
    crucial that you just start a PCT as soon as your Dianabol cycle ends.

    Initially, whenever you take Dianabol, your physique
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    of the cycle, Dianabol goes to suppress endogenous testosterone manufacturing in your physique.
    When there's an excessive amount of exogenous testosterone in the bloodstream your mind indicators the physique to decrease or even shut down its own testosterone manufacturing.
    A supplement might say that it has a really helpful dose of 6mg-12mg of
    Testosterone (or another supplement) for these on a normal-weight coaching protocol.

    This is a normal dose range, and it's usually recognized that this dose
    quantity is not required when making an attempt to construct
    muscle mass.
    This steroid causes a rise in pink blood cell manufacturing,
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    One of the larger risks of oral steroids is how they will stress the liver,
    probably causing liver harm or toxic hepatitis36.
    Anavar has a modification to its chemical construction, generally identified as
    17-a-alkylation modification, which permits us to use this steroid orally.

    Note that this doesn’t necessarily mean it’s authorized to import
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    While private possession won't trigger you authorized issues, you
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    That means it won’t be low cost if you can find some (and make sure it’s legitimate and genuine).
    I kept a fairly good food regimen together with them since,
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    The vitality boost and energy retention mixed with
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    Anavar and who don’t suffer virilization results can consider including
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    steroids. It can improve physique hardness, which
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    look all of us want to keep away from. At the same time, it is attainable and entirely protected to incorporate Proviron throughout a whole 8, 10,
    or even 12-week cycle with other steroids; just doing so
    without understanding why will bring you no advantages.
    The high androgenic activity in Proviron makes it unsuitable
    to be used by females as it’s almost sure to trigger an onset
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  • Komentár how Do people get steroids %AM, %25 %214 %2025 %04:%mar napísal how Do people get steroids

    White has spoken a couple of times in regards to the optimistic
    results he’s had from branched-chain amino acids.
    These kinds of proteins play a key function in protein synthesis,
    and a targeted increase has been proven to help with fatigue and soreness, in accordance with the Nutrients [2].
    Let's discover some of his favourite recipes, the nutritional science behind his meal decisions, and how every
    ingredient contributes to his power levels, muscle
    development, and recovery. Incorporating Michael’s compound workouts into
    my own routine, I’ve noticed a big improvement in my strength and muscle definition. We also know, as
    I’ll speak about extra in a bit, Michael Jai White has pretty intense exercises.
    For that cause he’ll be burning a ton of calories inside his coaching.

    His vitamin plan consists of a giant portion of
    protein with minimal carbohydrates and healthy fat.
    The 56-year-old American actor and director, White, is thought for his beast-like physique.
    As a Martial Artist, the athlete has stepped into as many as 9 totally different types.

    To gain a physique like his, we have to intently understand the sort of meals
    that needs to be present in our food plan. With
    Out losing any time, let us enter into the world of Michael Jai White’s meal plan.
    This exercise is probably considered one of the methods during which White likes
    to incorporate MMA into his workouts. As for pull-ups, the actor prefers extensive grips as a end
    result of he can obtain a better squeeze on every contraction.
    Anticipate expert-backed workouts, vitamin recommendation, the most recent in power sports, and a
    whole lot of motivation heading your method. However
    when you don’t fancy that one, I additionally really just like the Muscle Constructing Secrets And
    Techniques program from Jason Ferrugia (you can get it from Jason here).
    This is one other awesome program, and Jason is a broadly known personal trainer who advises, amongst others, Schwarzenegger and Men’s Health.

    He lowers the weight very slowly and follows the reverse
    course in an explosive movement. Michael Jai has been in plenty of
    motion movies, corresponding to the popular one Tyson confirmed in 1995 on HBO, where he played the role of Mike Tyson. Hence, it is little question that
    he takes care of his physique, and the food plan is paramount.
    Similarly, he focuses on getting his BCAAs dietary supplements,
    and together with the below-mentioned food regimen, and likewise goes for protein shakes.

    After an intense day of physical exercise, Michael Jai White makes certain to give himself sufficient time for restoration. He
    additionally likes to add some enjoyable into the
    combo by going climbing or participating in track and subject events.

    Michael Jai White has been in plenty of motion films
    throughout his career, he needed to eat in a certain way to assist his body and
    body. White means you possibly can practice 3-6 days per week as a end result
    of you can go through the program twice per week
    with in the future, as quickly as and take a few days of exercise, or mix it how
    you want. White likes to train 3-6 days a week, and for that reason,
    we are going to present you what the train routine has has for three days.
    Michael Jai White’s diet entails healthy foods, as he prefers to not indulge in anything
    that might harm his health journey.
    He conjointly will three sets of twenty air squats to induce the legs
    heat. Pull the bar down with administration, stopping
    on the clavicle or slightly previous it. Raise the bar again upward with
    administration for one rep. Carry Out 3 units of twelve reps
    every. This means trading out bread and bowls of pasta for fruits and vegetables.
    Your body likes to have carbs to tug from when it’s in search
    of vitality. Sugars in food like apples or starches like potatoes make it
    easy for your boy to offer your self slightly bit of a
    kick if you want it the most. Ideally, comply with Michael White by choosing a high-quality grass-fed
    whey protein over the cheapest bodybuilder dietary supplements you can find [3].

    Michael focuses on high-intensity interval training (HIIT) and weight training.
    Additional, he likes doing cardio exercises similar to working,
    leaping rope, and biking to extend his endurance. And his weight coaching routine consists of squats,
    deadlifts, bench presses, and shoulder presses. Michael also incorporates martial arts
    training into his workout regimen, together with boxing,
    Muay Thai, and Jiu-Jitsu. Michael Jai White’s workout routine is a
    mixture of power training, bodybuilding, athletics,
    and martial arts. By following a well-rounded
    PPL exercise routine, he works on completely different elements of his physique.
    Michael Jai White prefers to keep his exercises extra useful.


    Michael Jai White has a rigorous exercise plan that includes plenty
    of classical weight coaching break up into three physique areas.
    Now it’s time to convey you the details of Michael Jai
    White’s exercise routines. Having watched Michael Jai White's interviews and
    tried his exercise rules myself, I can attest to their effectiveness.
    The mixture of martial arts and traditional exercises has not solely reworked
    my physique but additionally enhanced my mental power and
    self-discipline. Delving deeper into his regimen, one can uncover particular types,
    routines, and practices that not only enhance his
    physical prowess but additionally sharpen his discipline and focus.
    From traditional karate katas to superior Taekwondo kicks,
    Michael's martial arts basis plays a pivotal position in his overall fitness journey.
    The exercise plan of Michael Jai White will have to have motivated you to hit the fitness center
    right away.

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