Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed p\u016fsob\u00ed blahod\u00e1rn\u011b na cel\u00fd n\u00e1\u0161 organismus. Zklid\u0148uje ho a harmonizuje. Souvis\u00ed toti\u017e se v\u0161emi fyziologick\u00fdmi funkcemi na\u0161eho t\u011bla. Spousta lid\u00ed v\u0161ak d\u00fdch\u00e1 \u0161patn\u011b. <\/p>\n
\u0160patn\u011b znamen\u00e1 d\u00fdchat povrchn\u011b, v\u00edc do hrudn\u00edku a do pohybu chybn\u011b zapojovat i ramena. „\u017deny tenhle probl\u00e9m tr\u00e1p\u00ed je\u0161t\u011b \u010dast\u011bji ne\u017e mu\u017ee,“ \u0159\u00edk\u00e1 MUDr. Marie Skalsk\u00e1 z Pro Fit Institutu v Praze. „U posti\u017een\u00fdch lid\u00ed se b\u011b\u017en\u011b setk\u00e1te rovn\u011b\u017e s t\u00edm, \u017ee do dechu zapojuj\u00ed tak\u00e9 svaly na krku, trap\u00e9zy i prsn\u00ed svaly, a ani\u017e by si to uv\u011bdomovali, nep\u0159\u00edli\u0161 efektivn\u011b vyu\u017e\u00edvaj\u00ed ty b\u0159i\u0161n\u00ed.“
\nP\u0159\u00ed\u010dinou t\u011bchto probl\u00e9m\u016f je \u017eivot vsed\u011b, a tedy nedostatek aktivn\u00edho pohybu. Prohlubuj\u00ed je i stresy, p\u0159i kter\u00fdch d\u00fdch\u00e1me rychleji a nevyu\u017e\u00edv\u00e1me plnou kapacitu plic. <\/p>\n
Bude n\u00e1m mnohem l\u00e9pe na du\u0161i i na t\u011ble <\/p>\n
Pokud se nau\u010d\u00edme d\u00fdchat spr\u00e1vn\u011b, ulev\u00edme zm\u00edn\u011bn\u00fdm sval\u016fm, ale i p\u0159et\u00ed\u017een\u00fdm bedr\u016fm. Z\u00e1rove\u0148 t\u00edm vylad\u00edme psychiku a sn\u00ed\u017e\u00edme du\u0161evn\u00ed nap\u011bt\u00ed, kter\u00e9 se stalo b\u011b\u017enou sou\u010d\u00e1st\u00ed dne\u0161n\u00edho \u017eivotn\u00edho stylu. Bude n\u00e1m l\u00e9pe na du\u0161i i na t\u011ble. „Staneme se v\u00fdkonn\u011bj\u0161\u00edmi, sn\u00e1z se soust\u0159ed\u00edme na pr\u00e1ci, m\u00e9n\u011b se unav\u00edme a za\u010dneme b\u00fdt celkov\u011b spokojen\u011bj\u0161\u00ed,“ \u0159\u00edk\u00e1 doktorka Skalsk\u00e1. To v\u0161e nav\u00edc m\u016f\u017ee b\u00fdt i prvn\u00edm krokem k \u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed a n\u00e1ro\u010dn\u011bj\u0161\u00edmu cvi\u010den\u00ed zam\u011b\u0159en\u00e9mu na shazov\u00e1n\u00ed kil. <\/p>\n
D\u00fdchejte nosem, ne \u00fasty <\/p>\n
Dechov\u00e1 cvi\u010den\u00ed je podle Marie Skalsk\u00e9 nejlep\u0161\u00ed prov\u00e1d\u011bt vle\u017ee na z\u00e1dech. Pom\u00e1h\u00e1 to uvolnit t\u011blo a soust\u0159edit se na dech. D\u00fdchat mus\u00edme nosem, ne \u00fasty. V\u00fddech by m\u011bl trvat dvojn\u00e1sobnou dobu ne\u017e n\u00e1dech. Pocit uvoln\u011bn\u00ed podpo\u0159\u00edme i t\u00edm, \u017ee zav\u0159eme o\u010di a pust\u00edme si relaxa\u010dn\u00ed hudbu. Cvi\u010d\u00edme v p\u0159\u00edjemn\u00e9m oble\u010den\u00ed, kter\u00e9 n\u00e1s ne\u0161krt\u00ed, a ve vyv\u011btran\u00e9, tepl\u00e9 m\u00edstnosti. Pokud n\u00e1s n\u011bco vyru\u0161\u00ed ze soust\u0159ed\u011bn\u00ed, prodlou\u017e\u00edme v\u00fddech. Ten n\u00e1m pom\u016f\u017ee v tom, abychom se uvolnili a soust\u0159edili na danou oblast. <\/p>\n
Pokud v\u00e1s zaj\u00edm\u00e1, jak m\u00edrnit dopady stresu i jinak ne\u017e jen dechov\u00fdm cvi\u010den\u00edm, klikn\u011bte na www.profitinstitut. cz a hledejte v rubrik\u00e1ch Chci b\u00fdt fit a Tipy. Pak napi\u0161te do hleda\u010de Stres je pes nebo Jak m\u00edrnit dopady dlouh\u00e9ho sezen\u00ed. <\/p>\n
1. Le\u017e\u00edme uvoln\u011bn\u011b na z\u00e1dech, lopatky m\u00e1me p\u0159itisknut\u00e9 k podlo\u017ece a hlava jako by se sna\u017eila prot\u00e1hnout p\u00e1te\u0159. Voln\u011b d\u00fdch\u00e1me nosem a chv\u00edli pozorujeme pohyby sv\u00e9ho t\u011bla. Pot\u00e9 p\u0159ilo\u017e\u00edme dlan\u011b na hrudn\u00edk a na b\u0159icho tak, aby prsty kop\u00edrovaly okraje \u017eeber. V\u011bdom\u011b za\u010dneme prohlubovat n\u00e1dech i v\u00fddech. N\u00e1dech sm\u011b\u0159ujeme do b\u0159icha, to znamen\u00e1, \u017ee se spolu s n\u00edm zved\u00e1 b\u0159i\u0161n\u00ed st\u011bna. Boky se z\u00e1rove\u0148 roz\u0161i\u0159uj\u00ed do stran. V\u00fddech za\u010d\u00edn\u00e1 t\u00edm, \u017ee poklesne b\u0159i\u0161n\u00ed st\u011bna, pas se p\u0159i tom z\u00fa\u017e\u00ed. P\u0159i spr\u00e1vn\u00e9m proveden\u00ed c\u00edt\u00edme, jak se p\u0159i hlubok\u00e9m n\u00e1dechu oddaluj\u00ed prsty od sebe a p\u0159i v\u00fddechu zase p\u0159ibli\u017euj\u00ed k sob\u011b. T\u00edmto typem d\u00fdch\u00e1n\u00ed se u\u010d\u00edme vyu\u017e\u00edvat b\u0159icho a tak\u00e9 si prot\u00e1hneme bedern\u00ed p\u00e1te\u0159. Jde o prvn\u00ed krok, jak zvl\u00e1dnout optim\u00e1ln\u00ed dechovou vlnu. <\/p>\n
2. Le\u017e\u00edme na z\u00e1dech. Chodidla, kter\u00e1 spoj\u00edme ploskami k sob\u011b, p\u0159it\u00e1hneme sm\u011brem k t\u011blu. Kolena voln\u011b sv\u011bs\u00edme k zemi, bedra a lopatky m\u00e1me p\u0159itisknut\u00e9 k podlo\u017ece. Dlan\u011b voln\u011b polo\u017e\u00edme na b\u0159icho. Soust\u0159ed\u00edme se na hlubok\u00fd n\u00e1dech nosem. Sm\u011b\u0159ujeme ho do b\u0159icha a do oblasti t\u0159\u00edsel. P\u0159i v\u00fddechu b\u0159icho poklesne a z\u00fa\u017e\u00edme se v pase. V\u00fddech je op\u011bt dvojn\u00e1sobn\u011b del\u0161\u00ed ne\u017e n\u00e1dech. Tento cvik n\u00e1s zklidn\u00ed a z\u00e1rove\u0148 uvoln\u00ed bedra i ky\u010dle. \u017den\u00e1m pom\u016f\u017ee m\u00edrnit bolesti beder p\u0159i mensturaci. <\/p>\n
3. Lehneme si na z\u00e1da a pokr\u010d\u00edme kolena. Jednu dla\u0148 polo\u017e\u00edme na b\u0159icho a druhou na hrudn\u00edk. Dechovou vlnu za\u010dneme zved\u00e1n\u00edm b\u0159icha. Pohyb c\u00edt\u00edme d\u00edky dlani, kterou jsme na n\u011bj polo\u017eili. Pak vlna postupuje sm\u011brem k hlav\u011b. Na pohyb b\u0159icha plynule navazuje vyklenut\u00ed hrudn\u00edku. P\u0159i n\u011bm prod\u00fdch\u00e1v\u00e1me horn\u00ed hroty plic. N\u00e1dech sm\u011b\u0159ujeme do oblasti mezi lopatkami a pod kl\u00ed\u010dn\u00ed kost. V\u0161e si kontrolujeme d\u00edky druh\u00e9 dlani polo\u017een\u00e9 na hrudn\u00edk. V\u00fddech za\u010d\u00edn\u00e1 op\u011bt poklesem b\u0159i\u0161n\u00ed st\u011bny a z\u00fa\u017een\u00edm v pase. Sou\u010dasn\u011b s t\u00edm tla\u010d\u00edme doln\u00ed \u010d\u00e1st hrudn\u00edku sm\u011brem k p\u00e1nvi. Na to plynule navazuje stla\u010den\u00ed hrudn\u00ed kosti sm\u011brem k p\u00e1te\u0159i, tedy do podlo\u017eky. Nakonec st\u00e1hneme ramena sm\u011brem k p\u00e1nvi \u2013 jakoby do zadn\u00edch kapes u kalhot. Cvik n\u00e1s nau\u010d\u00ed spr\u00e1vn\u00e9mu stereotypu dechu a tak\u00e9 tomu, abychom co nejv\u00edc vyu\u017e\u00edvali kapacitu plic. <\/p>\n
4. Le\u017e\u00edme na z\u00e1dech, ruce m\u00e1me pod\u00e9l t\u011bla, dlan\u011b obr\u00e1cen\u00e9 vzh\u016fru. Cel\u00e1 plocha zad i lopatky jsou p\u0159itisknut\u00e9 k podlo\u017ece. Zvedneme nohy nahoru a spoj\u00edme plosky chodidel k sob\u011b, kolena m\u00e1me od sebe. S n\u00e1dechem se sna\u017e\u00edme nafukovat jakoby do \u0161\u00ed\u0159ky. T\u00edm zvy\u0161ujeme nitrob\u0159i\u0161n\u00ed tlak v oblasti t\u0159\u00edsel i zad a v\u00edc vyu\u017e\u00edv\u00e1me br\u00e1nici. \u017debra z\u016fst\u00e1vaj\u00ed na stejn\u00e9 \u00farovni, nezvedaj\u00ed se. Ramena m\u00e1me uvoln\u011bn\u00e1 a lopatky p\u0159itisknut\u00e9 k podlo\u017ece. S v\u00fddechem zu\u017eujeme pas a b\u0159icho z\u00fast\u00e1v\u00e1 na stejn\u00e9 \u00farovni jako \u017eebra. Do tohoto druhu br\u00e1ni\u010dn\u00edho d\u00fdch\u00e1n\u00ed zapojujeme vedle b\u0159i\u0161n\u00edch sval\u016f tak\u00e9 svaly p\u00e1nevn\u00edho dna a zad. Je to skv\u011bl\u00fd cvik pro spr\u00e1vnou stabilizaci p\u00e1te\u0159e a uvoln\u011bn\u00ed p\u0159et\u00ed\u017een\u00fdch beder. <\/p>\n
STYL \u2013 Pr\u00e1vo<\/p>\n","protected":false},"excerpt":{"rendered":"
Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed p\u016fsob\u00ed blahod\u00e1rn\u011b na cel\u00fd n\u00e1\u0161 organismus. Zklid\u0148uje ho a harmonizuje. Souvis\u00ed toti\u017e se v\u0161emi fyziologick\u00fdmi funkcemi na\u0161eho t\u011bla. Spousta lid\u00ed v\u0161ak d\u00fdch\u00e1 \u0161patn\u011b.<\/p>\n<\/div>","protected":false},"author":1,"featured_media":27671,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-24232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/24232","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=24232"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/24232\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/27671"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}