{"id":17341,"date":"2023-06-05T10:27:00","date_gmt":"2023-06-05T08:27:00","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=17341"},"modified":"2023-06-05T10:37:49","modified_gmt":"2023-06-05T08:37:49","slug":"jak-si-protahnout-telo-rano-a-na-plazi","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=17341","title":{"rendered":"Jak si prot\u00e1hnout t\u011blo r\u00e1no a na pl\u00e1\u017ei"},"content":{"rendered":"

T\u011b\u017eko se n\u00e1m vst\u00e1v\u00e1, kon\u010detiny jsou zt\u011b\u017ekl\u00e9 a \u010dasto ani nem\u016f\u017eeme po\u0159\u00e1dn\u011b promluvit – na\u0161e t\u011blo je po r\u00e1nu vystaveno t\u011b\u017ek\u00e9 zkou\u0161ce. N\u011bkolik nepatrn\u00fdch cvik\u016f n\u00e1m pom\u016f\u017ee obnovit pohyblivost, p\u00ed\u0161e francouzsk\u00fd den\u00edk Le Figaro.<\/strong><\/p>\n

Osteopat C\u00e9lestin Sertelet nab\u00edz\u00ed n\u011bkolik cvik\u016f, kter\u00e9 m\u016f\u017eete ud\u011blat, kdy\u017e zazvon\u00ed bud\u00edk. A p\u0159itom m\u016f\u017eete z\u016fstat p\u011bkn\u011b v posteli.<\/p>\n

Nejprve ud\u011bl\u00e1me krou\u017eky, jimi\u017e budeme aktivovat kotn\u00edky. S rukama pod\u00e9l t\u011bla za\u010dn\u011bte pomalu krou\u017eit, nejd\u0159\u00edve p\u011bt krou\u017ek\u016f ve sm\u011bru hodinov\u00fdch ru\u010di\u010dek, pak v protism\u011bru, s prav\u00fdm kotn\u00edkem, pot\u00e9 tot\u00e9\u017e s lev\u00fdm kotn\u00edkem. Protahujete si tak vazy a \u0161lachy, kter\u00e9 jsou nam\u00e1h\u00e1ny zejm\u00e9na no\u0161en\u00edm obuvi s podpatkem.<\/p>\n

St\u00e1le vle\u017ee skr\u010dte pravou nohu. Va\u0161e pata z\u016fst\u00e1v\u00e1 na matraci bl\u00edzko prav\u00e9 h\u00fd\u017ed\u011b. Dejte pravou ruku na koleno a ud\u011blejte stehnem p\u011bt velk\u00fdch kruh\u016f ve sm\u011bru hodinov\u00fdch ru\u010di\u010dek a v protism\u011bru. Cvi\u010dte pomalu a kruhy d\u011blejte co nejv\u011bt\u0161\u00ed. Opakujte s levou nohou. Cvi\u010den\u00edm uvol\u0148ujete h\u00fd\u017ed\u011b a nep\u0159\u00edmo p\u00e1nev.<\/p>\n

Se z\u00e1dy p\u0159itisknut\u00fdmi k matraci skr\u010dte lev\u00e9 koleno jako u p\u0159edchoz\u00edho cviku. Uchopte ho pravou rukou a tla\u010dte vpravo, jako kdybyste ho cht\u011bli p\u0159itisknout k matraci. Z\u00e1da musej\u00ed z\u016fstat rovn\u00e1. Napn\u011bte levou pa\u017ei na matraci a prot\u00e1hn\u011bte p\u011bst, p\u0159i\u010dem\u017e dla\u0148 sm\u011b\u0159uje ven. Ud\u011blejte p\u011bt n\u00e1dech\u016f a p\u0159i ka\u017ed\u00e9m v\u00fddechu tlak pravou rukou prohlubte. Nesm\u00ed v\u00e1s p\u0159itom nic bolet. Opakujte cvi\u010den\u00ed s prav\u00fdm kolenem.<\/p>\n

Posa\u010fte se na l\u016f\u017eku s napjat\u00fdma nohama a sna\u017ete se dotknout rukama \u0161pi\u010dek nohou. P\u011btkr\u00e1t se nadechn\u011bte a s ka\u017ed\u00fdm v\u00fddechem se sna\u017ete je\u0161t\u011b v\u00edce p\u0159ibl\u00ed\u017eit k noh\u00e1m. Mus\u00edte c\u00edtit tlak v zadn\u00ed \u010d\u00e1sti stehen, nep\u0159\u00edjemn\u00fd, ale \u00fa\u010dinn\u00fd!<\/p>\n

Nakonec vsta\u0148te z postele a prot\u00e1hn\u011bte si z\u00e1da. Va\u0161e ruce se nejprve sna\u017e\u00ed dotknout se \u0161pi\u010dek nohou a hlava je zcela uvoln\u011bn\u00e1. Pomalu, obratel po obratli, narovn\u00e1vejte z\u00e1da. Z\u00e1rove\u0148 zvedn\u011bte ruce a\u017e nad hlavu a prot\u00e1hn\u011bte se do v\u00fd\u0161ky. Prohn\u011bte z\u00e1da dozadu. Opakujte p\u011btkr\u00e1t.<\/p>\n

Podobn\u011b si m\u016f\u017eete prot\u00e1hnout t\u011blo i na pl\u00e1\u017ei, ani\u017e byste k tomu pot\u0159ebovali n\u011bjak\u00e9 n\u00e1\u010din\u00ed: sta\u010d\u00ed pl\u00e1\u017eov\u00e1 osu\u0161ka, p\u00edsek a mo\u0159e. Jak na to, rad\u00ed sportovn\u00ed tren\u00e9r Rapha\u00ebl de Sylva.<\/p>\n

Srolujte si osu\u0161ku. Se skr\u010den\u00fdma nohama a pa\u017eemi horizont\u00e1ln\u011b napjat\u00fdmi ji dr\u017ete v rukou jako provaz ve v\u00fd\u0161i hrudn\u00edku. T\u00e1hn\u011bte osu\u0161ku sm\u011brem k sob\u011b, jako kdybyste ji cht\u011bli roztrhat, a pak se vra\u0165te do p\u016fvodn\u00ed pozice. Opakujte patn\u00e1ctkr\u00e1t a\u017e dvacetkr\u00e1t. Nesna\u017ete se cvi\u010dit rychle, va\u0161e svaly aktivuje tlak, jde tedy o pomal\u00e9 pohyby.<\/p>\n

Ve vod\u011b plavte bez pohyb\u016f nohama. Zvolte si styl, kter\u00fd v\u00e1m vyhovuje nejv\u00edce, a\u0165 u\u017e prsa, kraul nebo mot\u00fdlek, a aby v\u00e1m nohy neklesaly, dejte mezi n\u011b m\u00ed\u010dek nebo d\u011btsk\u00e9 nafukovac\u00ed ruk\u00e1vky.<\/p>\n

Lehn\u011bte si na b\u0159icho na osu\u0161ku a podep\u0159ete se o lokty a \u0161pi\u010dky nohou. P\u0159i tomto cviku pracuj\u00ed hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, kter\u00e9 dr\u017e\u00ed org\u00e1ny. Z\u016fsta\u0148te v t\u00e9to pozici t\u0159icet vte\u0159in. Pokud se v\u00e1m zd\u00e1 cvik p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd, op\u0159ete se o zem koleny. Dr\u017ete z\u00e1da rovn\u011b a neproh\u00fdbejte je. M\u016f\u017eete poc\u00edtit lehkou bolest v doln\u00ed \u010d\u00e1sti zad, ale pokud nen\u00ed p\u0159\u00edli\u0161 siln\u00e1, jde o norm\u00e1ln\u00ed jev.<\/p>\n

Pak si m\u016f\u017eete chozen\u00edm v p\u00edsku prot\u00e1hnout h\u00fd\u017ed\u011b. D\u011blejte velk\u00e9 kroky vp\u0159ed a oh\u00fdbejte koleno zadn\u00ed nohy co nejv\u00edce, aby se p\u0159ibl\u00ed\u017eilo zemi. Ud\u011blejte 15 krok\u016f vp\u0159ed, pak se oto\u010dte a ud\u011blejte 15 krok\u016f vzad. Ve stoji s nohama dob\u0159e zap\u00edchnut\u00fdma v p\u00edsku ohn\u011bte kolena tak, jako kdybyste si cht\u011bli sednout a vysko\u010dte. Cvik n\u011bkolikr\u00e1t zopakujte, Je-li pro v\u00e1s p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd, nevyskakujte \u2013 posta\u010d\u00ed sed, p\u0159i kter\u00e9m h\u00fd\u017ed\u011b nesm\u011bj\u00ed p\u0159ij\u00edt n\u00ed\u017ee ne\u017e kolena. Cvi\u010dte nejl\u00e9pe r\u00e1no.<\/p>\n","protected":false},"excerpt":{"rendered":"

T\u011b\u017eko se n\u00e1m vst\u00e1v\u00e1, kon\u010detiny jsou zt\u011b\u017ekl\u00e9 a \u010dasto ani nem\u016f\u017eeme po\u0159\u00e1dn\u011b promluvit – na\u0161e t\u011blo je po r\u00e1nu vystaveno t\u011b\u017ek\u00e9 zkou\u0161ce. N\u011bkolik nepatrn\u00fdch cvik\u016f […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":40019,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-17341","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/17341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17341"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/17341\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/40019"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}