{"id":1035,"date":"2019-10-30T11:45:13","date_gmt":"2019-10-30T10:45:13","guid":{"rendered":"https:\/\/orangeacademy.cz\/clanky\/?p=1035"},"modified":"2019-10-25T11:45:34","modified_gmt":"2019-10-25T09:45:34","slug":"cviky-na-zada","status":"publish","type":"post","link":"https:\/\/orangeacademy.cz\/clanky\/cviky-na-zada\/","title":{"rendered":"Cviky na z\u00e1da doma i v pr\u00e1ci: Jak se zbav\u00edte bolesti"},"content":{"rendered":"

Zn\u00e1te ten pocit, kdy v\u00e1s po celodenn\u00edm sezen\u00ed u po\u010d\u00edta\u010de bol\u00ed z\u00e1da a p\u0159em\u00fd\u0161l\u00edte nad t\u00edm, jak se zbavit bolesti? Pod\u00edvejte se na cviky na z\u00e1da, kter\u00e9 m\u016f\u017eete vykon\u00e1vat doma i v pr\u00e1ci a skoncovat tak s nep\u0159\u00edjemnou bolest\u00ed<\/strong> jednou prov\u017edy. <\/p>\n

Cviky na z\u00e1da doma <\/h2>\n

Pokud se styd\u00edte cvi\u010dit v pr\u016fb\u011bhu dne v pr\u00e1ci, m\u016f\u017eete cvi\u010den\u00ed nechat na doma. Sta\u010d\u00ed, kdy\u017e si na n\u011bj vyhrad\u00edte p\u00e1r minut ve\u010der. D\u016fle\u017eit\u00e1 je pravidelnost,<\/strong> nikoliv d\u00e9lka. Vyzkou\u0161ejte n\u00e1sleduj\u00edc\u00ed cviky na bolav\u00e1 z\u00e1da.<\/p>\n

Tip:<\/strong> P\u0159ed cvi\u010den\u00edm ani po n\u011bm byste nem\u011bli zapom\u00ednat na prota\u017een\u00ed. Uvoln\u00edte tak svaly i obratle a p\u0159edejdete zran\u011bn\u00ed.<\/p>\n

Plank <\/h3>\n

\"cviky<\/p>\n

Vezm\u011bte si podlo\u017eku a zaujm\u011bte na zemi pozici podpory na p\u0159edlokt\u00ed (plank). P\u00e1te\u0159 dr\u017ete rovn\u011b. Hlavu m\u011bjte v p\u0159irozen\u00e9 poloze. D\u00edvejte se na dlan\u011b. B\u011bhem t\u00e9to pozice d\u00fdchejte p\u0159irozen\u011b a sna\u017ete se takto vydr\u017eet alespo\u0148 minutu. <\/strong><\/p>\n

Vzpor kle\u010dmo <\/h3>\n

\"cviky<\/p>\n

Klekn\u011bte si na v\u0161echny \u010dty\u0159i. Hlavu m\u011bjte v prodlou\u017een\u00ed, dlan\u011b pod rameny, kolena m\u00edrn\u011b od sebe. D\u00edvejte se p\u0159ed sebe. Pot\u00e9 s v\u00fddechem zvedn\u011bte pravou ruku do vzpa\u017een\u00ed a levou nohu do zano\u017een\u00ed. Chv\u00edli v t\u00e9to pozici z\u016fsta\u0148te. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a opakujte cvik s levou rukou a pravou nohou.<\/p>\n

Cviky na z\u00e1da v pr\u00e1ci <\/h2>\n

Tr\u00e1v\u00edte v pr\u00e1ci u po\u010d\u00edta\u010de cel\u00e9 dny a nem\u016f\u017eete si dop\u0159\u00e1t del\u0161\u00ed odpo\u010dinek v podob\u011b proch\u00e1zky do nejbli\u017e\u0161\u00edho parku nebo na ob\u011bdovou pauzu? Pod\u00edvejte se na cviky, kter\u00e9 m\u016f\u017eete cvi\u010dit b\u011bhem dne mezi pracovn\u00edmi povinnostmi.<\/p>\n

Spr\u00e1vn\u00e9 sezen\u00ed <\/h3>\n

Sice se nejedn\u00e1 o cvik, ale spr\u00e1vn\u00e9 sezen\u00ed v\u00e1s m\u016f\u017ee u\u0161et\u0159it nep\u0159\u00edjemn\u00e9 bolesti.<\/strong> Ke srovn\u00e1n\u00ed zad m\u016f\u017eete pou\u017e\u00edt gymnastick\u00fd m\u00ed\u010d nebo si podlo\u017eit bedra overballem. <\/p>\n

Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed <\/h3>\n

V pr\u016fb\u011bhu dne je dobr\u00e9, kdy\u017e provedete p\u00e1rkr\u00e1t za sebou d\u00fdchac\u00ed cviky. Nadechn\u011bte se a vydechn\u011bte zhluboka<\/strong> n\u011bkolikr\u00e1t po sob\u011b. Dech by m\u011bl j\u00edt pomysln\u011b z b\u0159icha p\u0159es ramena a\u017e do krku.<\/p>\n

Cviky na uvoln\u011bn\u00ed p\u00e1nve a beder<\/h3>\n

Pokud m\u00e1te v kancel\u00e1\u0159i gymnastick\u00fd m\u00ed\u010d, sedn\u011bte si na n\u011bj a prov\u00e1d\u011bjte p\u00e1nv\u00ed krou\u017eiv\u00e9 pohyby na ob\u011b strany. Pamatujte v\u0161ak, \u017ee bolestiv\u00e1 bedra maj\u00ed \u010dasto p\u016fvod v psychice. M\u016f\u017ee za n\u011b stres a nezpracovan\u00e9 emoce. <\/strong><\/p>\n

Cviky na ztuhl\u00e9 prsty u nohou <\/h3>\n

Tento cvik ocen\u00ed p\u0159edev\u0161\u00edm \u017eeny.<\/strong> Nos\u00edte-li \u010dasto lodi\u010dky, ze kter\u00fdch v\u00e1s bol\u00ed nohy, vyzkou\u0161ejte cviky s kam\u00ednky.<\/strong> Sna\u017ete se je uchopit prsty a p\u0159em\u00edstit ze strany na stranu. Ze za\u010d\u00e1tku to pro v\u00e1s m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9, nicm\u00e9n\u011b jde o zvyk. \u010casem s nimi budete cvi\u010dit automaticky a vykon\u00e1vat sou\u010dasn\u011b jinou \u010dinnost nap\u0159\u00edklad pr\u00e1ci na po\u010d\u00edta\u010di. Zkuste po nich i \u0161lapat, t\u00edm si chodidla namas\u00edrujete.<\/strong><\/p>\n

Cviky na kr\u010dn\u00ed p\u00e1te\u0159 <\/h3>\n

Zatuhl\u00fd krk si prot\u00e1hnete nakl\u00e1n\u011bn\u00edm hlavy k lev\u00e9mu i prav\u00e9mu ramenu. Pot\u00e9 hlavu nakl\u00e1n\u011bjte \u0161ikmo a pod\u00edvejte se v\u017edy na svoje koleno, tot\u00e9\u017e ud\u011blejte na ob\u011b strany. <\/p>\n

Tou\u017e\u00edte-li po zm\u011bn\u011b pr\u00e1ce, pod\u00edvejte se na na\u0161e rekvalifika\u010dn\u00ed kurzy<\/a>. Nab\u00edz\u00edme kurzy \u00fa\u010detnictv\u00ed, personalistiky, dan\u00ed<\/strong> a dal\u0161\u00ed.<\/p>\n

Zdroj:<\/em> prozeny.cz<\/a>, jobs.cz<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Zn\u00e1te ten pocit, kdy v\u00e1s po celodenn\u00edm sezen\u00ed u po\u010d\u00edta\u010de bol\u00ed z\u00e1da a p\u0159em\u00fd\u0161l\u00edte nad t\u00edm, jak se zbavit bolesti? Pod\u00edvejte se na cviky na z\u00e1da, kter\u00e9 m\u016f\u017eete vykon\u00e1vat doma i v pr\u00e1ci a skoncovat tak s nep\u0159\u00edjemnou bolest\u00ed jednou prov\u017edy. Cviky na z\u00e1da doma Pokud se styd\u00edte cvi\u010dit v pr\u016fb\u011bhu dne v pr\u00e1ci, m\u016f\u017eete […]<\/p>\n","protected":false},"author":5,"featured_media":1039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[30,18,49],"class_list":["post-1035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezarazeno","tag-jak-si-usnadnit-praci","tag-navody","tag-osobni-rozvoj"],"yoast_head":"\nCviky na z\u00e1da doma i v pr\u00e1ci: Jak se zbav\u00edte bolesti<\/title>\n<meta name=\"description\" content=\"P\u0159em\u00fd\u0161l\u00edte, jak se po celodenn\u00edm sezen\u00ed u po\u010d\u00edta\u010de zbavit bolesti? Pod\u00edvejte se na cviky na z\u00e1da, kter\u00e9 v\u00e1m pomohou skoncovat s bolest\u00ed jednou prov\u017edy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/orangeacademy.cz\/clanky\/cviky-na-zada\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky na z\u00e1da doma i v pr\u00e1ci: Jak se zbav\u00edte bolesti\" \/>\n<meta property=\"og:description\" content=\"P\u0159em\u00fd\u0161l\u00edte, jak se po celodenn\u00edm sezen\u00ed u po\u010d\u00edta\u010de zbavit bolesti? 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