[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.votana.cz\/dbejte-o-sva-zada-a-zpevnete-stred-tela\/#Article","mainEntityOfPage":"https:\/\/www.votana.cz\/dbejte-o-sva-zada-a-zpevnete-stred-tela\/","headline":"Dbejte o sv\u00e1 z\u00e1da a zpevn\u011bte st\u0159ed t\u011bla","name":"Dbejte o sv\u00e1 z\u00e1da a zpevn\u011bte st\u0159ed t\u011bla","description":"St\u0159edov\u00fd syst\u00e9m t\u011bla, takzvan\u00e9 core, v\u00e1m umo\u017e\u0148uje st\u00e1t, chodit, balancovat a pokud je zdrav\u00fd, tak\u00e9 dr\u017e\u00ed t\u011blo ve spr\u00e1vn\u00e9 poloze. Pokud nen\u00ed dostate\u010dn\u011b vytr\u00e9novan\u00fd, v\u0161e tahaj\u00ed z\u00e1da, b\u0159icho je povolen\u00e9 a m\u016f\u017ee doj\u00edt k nep\u0159\u00edjemn\u00e9mu zablokov\u00e1n\u00ed. Doporu\u010duje se ka\u017ed\u00fd den v\u011bnovat n\u011bkolik minut z\u00e1kladn\u00edmu posilov\u00e1n\u00ed, nap\u0159\u00edklad n\u00e1sleduj\u00edc\u00edmi jednoduch\u00fdmi cviky. 1. Superman Kleknete si lev\u00fdm kolenem […]","datePublished":"2018-09-03","dateModified":"2018-09-03","author":{"@type":"Person","@id":"https:\/\/www.votana.cz\/author\/#Person","name":"","url":"https:\/\/www.votana.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/087c2e57f451bc02fa8017914855d7c40cf6c7d5dc1637b868e007adc26322d1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/087c2e57f451bc02fa8017914855d7c40cf6c7d5dc1637b868e007adc26322d1?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"votana.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.votana.cz\/wp-content\/uploads\/img_a325878_w2616_t1538038200.jpg","url":"https:\/\/www.votana.cz\/wp-content\/uploads\/img_a325878_w2616_t1538038200.jpg","height":0,"width":0},"url":"https:\/\/www.votana.cz\/dbejte-o-sva-zada-a-zpevnete-stred-tela\/","wordCount":409,"articleBody":"St\u0159edov\u00fd syst\u00e9m t\u011bla, takzvan\u00e9 core, v\u00e1m umo\u017e\u0148uje st\u00e1t, chodit, balancovat a pokud je zdrav\u00fd, tak\u00e9 dr\u017e\u00ed t\u011blo ve spr\u00e1vn\u00e9 poloze. Pokud nen\u00ed dostate\u010dn\u011b vytr\u00e9novan\u00fd, v\u0161e tahaj\u00ed z\u00e1da, b\u0159icho je povolen\u00e9 a m\u016f\u017ee doj\u00edt k nep\u0159\u00edjemn\u00e9mu zablokov\u00e1n\u00ed. Doporu\u010duje se ka\u017ed\u00fd den v\u011bnovat n\u011bkolik minut z\u00e1kladn\u00edmu posilov\u00e1n\u00ed, nap\u0159\u00edklad n\u00e1sleduj\u00edc\u00edmi jednoduch\u00fdmi cviky.1. SupermanKleknete si lev\u00fdm kolenem na podlo\u017eku, pravou nohu nat\u00e1hnete rovn\u011b dozadu. Sou\u010dasn\u011b zvednete levou ruku vodorovn\u011b s podlo\u017ekou a nata\u017eenou pravou podlo\u017e\u00edte pod rameno tak, aby z\u00e1da z\u016fstala vodorovn\u00e1 s podlo\u017ekou a lev\u00e1 ruka s pravou nohou je prodlu\u017eovaly. Hlavu dr\u017ete nata\u017eenou v prodlou\u017een\u00ed p\u00e1te\u0159e tak, jako kdy\u017e stoj\u00edte, a d\u00edv\u00e1te se rovn\u011b p\u0159ed sebe. Po\u010d\u00edtejte do dvaceti a pot\u00e9 kon\u010detiny proho\u010fte. Postupn\u011b tento cvik prov\u00e1d\u011bjte po del\u0161\u00ed dobu.\u00a02. Prkno\u00a0Asi nejzn\u00e1m\u011bj\u0161\u00edm cvikem je takzvan\u00e9 prkno, p\u0159i kter\u00e9m cel\u00e9 t\u011blo nat\u00e1hnete jako p\u0159i p\u00e1nsk\u00e9m kliku a ruce polo\u017e\u00edte na lokty. Op\u011bt po\u010d\u00edt\u00e1te do dvaceti a s tr\u00e9ninkem interval prodlu\u017eujete. Op\u011bt hlavu dr\u017e\u00edte v prodlou\u017een\u00ed p\u00e1te\u0159e, abyste si nepo\u0161kodili kr\u010dn\u00ed p\u00e1te\u0159 a posilovali spr\u00e1vn\u011b.\u00a03. Prkno na boku\u00a0Velmi zaj\u00edmavou alternativou klasick\u00e9ho prkna je zp\u016fsob, p\u0159i n\u011bm\u017e se polo\u017e\u00edte na bok chodidla a podep\u0159ete se loktem p\u0159\u00edslu\u0161n\u00e9 ruky. Boky protla\u010dujete nahoru a d\u00e1v\u00e1te pozor, aby bylo va\u0161e t\u011blo cel\u00e9 v p\u0159\u00edmce. Volnou ruku bu\u010f m\u016f\u017eete polo\u017eit pod\u00e9l t\u011bla, nebo si cvi\u010den\u00ed zt\u00ed\u017eit t\u00edm, \u017ee j\u00ed upa\u017e\u00edte. Stejn\u011b tak si v\u00edce zaposilujete, kdy\u017e zvednete horn\u00ed nohu. Po\u010d\u00edt\u00e1te v poloze do dvaceti a n\u00e1sledn\u011b prohod\u00edte strany.\u00a04. Uvoln\u011bn\u00ed\u00a0Nakonec se uvoln\u011bte v kleku na zemi, kdy t\u011blo stul\u00edte ke kolen\u016fm, polo\u017e\u00edte hlavu, nat\u00e1hnete ruce a uvoln\u00edte p\u00e1te\u0159.\u00a0\u010c\u00edm v\u00edce \u010dasu budete cvi\u010den\u00ed sv\u00e9ho st\u0159edu t\u011bla v\u011bnovat, t\u00edm odoln\u011bj\u0161\u00ed budete proti bolestem v k\u0159\u00ed\u017ei, nebo oblasti \u017eeber. Ale nic se nem\u00e1 p\u0159eh\u00e1n\u011bt, tak opatrn\u011b.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (2 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Dbejte o sv\u00e1 z\u00e1da a zpevn\u011bte st\u0159ed t\u011bla","item":"https:\/\/www.votana.cz\/dbejte-o-sva-zada-a-zpevnete-stred-tela\/#breadcrumbitem"}]}]