{"id":314,"date":"2018-08-02T10:00:39","date_gmt":"2018-08-02T08:00:39","guid":{"rendered":"https:\/\/www.psanihrave.cz\/blog\/?p=314"},"modified":"2024-12-29T12:29:00","modified_gmt":"2024-12-29T11:29:00","slug":"cviky-ktere-zvladnete-i-u-pocitace-1-protahnete-krcni-pater","status":"publish","type":"post","link":"https:\/\/www.psanihrave.cz\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-ktere-zvladnete-i-u-pocitace-1-protahnete-krcni-pater\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010di #1: prot\u00e1hn\u011bte kr\u010dn\u00ed p\u00e1te\u0159"},"content":{"rendered":"

Kancel\u00e1\u0159sk\u00e1 pr\u00e1ce a dlouhodob\u00e9 sezen\u00ed u po\u010d\u00edta\u010de jdou spolu ruku v ruce. A to pro t\u011blo nev\u011bst\u00ed nic dobr\u00e9ho. Zapome\u0148te na nekone\u010dn\u00e9 v\u00fdmluvy<\/b> t\u00fdkaj\u00edc\u00ed se toho, pro\u010d si zrovna dnes nem\u016f\u017eete d\u00e1t do t\u011bla, a zacvi\u010dte si rovnou v kancel\u00e1\u0159i!<\/b><\/p>\n

Sepsali jsme pro v\u00e1s n\u011bkolik tip\u016f na jednoduch\u00e9 cviky, kter\u00e9 zvl\u00e1dnete b\u011bhem n\u011bkolika minut.<\/b> A to p\u0159\u00edmo u po\u010d\u00edta\u010de. Tak jdeme na to!<\/p>\n

 <\/p>\n

Co ud\u011blat p\u0159ed t\u00edm, ne\u017e za\u010dnete cvi\u010dit<\/h2>\n

Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e za\u010dnete v kancel\u00e1\u0159i cvi\u010dit, je d\u016fle\u017eit\u00e9 se nau\u010dit, jak spr\u00e1vn\u011b sed\u011bt na \u017eidli. M\u016f\u017ee se to zd\u00e1t jako banalita, ale v\u011bt\u0161ina z n\u00e1s sed\u00ed u po\u010d\u00edta\u010de \u0161patn\u011b. A to je nezdrav\u00e9 p\u0159edev\u0161\u00edm pro na\u0161e z\u00e1da.<\/p>\n

 <\/p>\n

Nastavte si \u017eidli<\/h3>\n

Spr\u00e1vn\u00e1 v\u00fd\u0161ka \u017eidle<\/b> je pro spr\u00e1vn\u00fd sed hodn\u011b d\u016fle\u017eit\u00e1. Jej\u00ed ide\u00e1ln\u00ed v\u00fd\u0161ku pozn\u00e1te podle toho, \u017ee budete m\u00edt ky\u010dle o kousek v\u00fd\u0161 ne\u017e va\u0161e kolena. Skv\u011blou pom\u016fckou, podle kter\u00e9 snadno pozn\u00e1te, \u017ee sed\u00edte spr\u00e1vn\u011b, m\u016f\u017ee b\u00fdt l\u00e1hev nebo termoska. Kulat\u00fd p\u0159edm\u011bt sta\u010d\u00ed polo\u017eit na stehna. Pokud sed\u00edte spr\u00e1vn\u011b, m\u011bla by se l\u00e1hev za\u010d\u00edt zvolna kut\u00e1let ke kolen\u016fm.<\/p>\n

 <\/p>\n

Srovnejte si monitor<\/h3>\n

Na zdrav\u00e9m sedu je velmi d\u016fle\u017eit\u00e9, abyste m\u011bli nastaven\u00fd monitor ve spr\u00e1vn\u00e9 v\u00fd\u0161ce<\/b>. Pokud si sednete vzp\u0159\u00edmen\u011b, m\u011bly by va\u0161e o\u010di sm\u011b\u0159ovat do horn\u00ed t\u0159etiny monitoru. Je to jednoduch\u00e9, \u017ee?Pokud pracujete na notebooku, je nastaven\u00ed jeho v\u00fd\u0161ky slo\u017eit\u011bj\u0161\u00ed. Ale nezoufejte! M\u016f\u017eete si ho podlo\u017eit t\u0159eba kn\u00ed\u017ekami – fantazii se meze nekladou. V dne\u0161n\u00ed dob\u011b ale existuj\u00ed u\u017e i nastaviteln\u00e9 podlo\u017eky nebo stoly, d\u00edky kter\u00fdm po\u017eadovan\u00e9 v\u00fd\u0161ky snadno dos\u00e1hnete. A nezapome\u0148te si po\u0159\u00eddit tak\u00e9 extern\u00ed kl\u00e1vesnici a my\u0161<\/strong>. Ob\u011b vychyt\u00e1vky v\u00e1m usnadn\u00ed pr\u00e1ci a nav\u00edc bude sezen\u00ed u po\u010d\u00edta\u010de pro va\u0161e t\u011blo zdrav\u011bj\u0161\u00ed.<\/p>\n

 <\/p>\n

\"Jak<\/p>\n

 <\/p>\n

Prot\u00e1hn\u011bte se<\/h3>\n

A te\u010f u\u017e hur\u00e1 na cviky! \u010cas od \u010dasu je d\u016fle\u017eit\u00e9 se prot\u00e1hnout, a to neplat\u00ed jenom pro va\u0161e prsty, kter\u00e9 procvi\u010dujete p\u0159i psan\u00ed v\u0161emi deseti s Psan\u00ed Hrav\u011b<\/a>. Pravideln\u011b je dobr\u00e9 protahovat tak\u00e9 kr\u010dn\u00ed p\u00e1te\u0159, ruce, nohy nebo \u0161\u00edjov\u00e9 svaly.<\/strong> A pr\u00e1v\u011b na n\u011b se zam\u011b\u0159\u00edme v tomto d\u00edlu seri\u00e1lu. Tak poj\u010fme na to!<\/p>\n

 <\/p>\n

Jak uvolnit \u0161\u00edjov\u00e9 svaly?<\/h3>\n

\"Jak<\/p>\n

Abyste n\u00e1sleduj\u00edc\u00ed cviky prov\u00e1d\u011bli spr\u00e1vn\u011b, je d\u016fle\u017eit\u00e9, abyste sed\u011bli vzp\u0159\u00edmen\u011b.<\/b> Pot\u00e9 uklo\u0148te hlavu do strany a po hrudn\u00edku ji p\u0159ekulte na druhou stranu. <\/b><\/p>\n

P\u0159edstavte si, \u017ee je va\u0161e hlava t\u011b\u017ek\u00e1. Tento cvik d\u011blejte opravdu pomal\u00fdm tempem<\/b>, abyste si \u0161patn\u00fdm pohybem neubl\u00ed\u017eili. P\u0159i tomto cviku m\u011bjte pa\u017ee vyv\u011b\u0161en\u00e9 pod\u00e9l t\u011bla<\/b>, nebo se chy\u0165te za okraje \u017eidle. V takov\u00e9 poloze se toti\u017e \u0161\u00edjov\u00e9 svaly prot\u00e1hnou v\u00edce. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s svaly v ur\u010dit\u00e9 poloze t\u00e1hnou, je dobr\u00e9 v n\u00ed hlavu zastavit a polohu po\u0159\u00e1dn\u011b prod\u00fdchat.<\/p>\n

 <\/p>\n

\"Jak<\/p>\n

Druh\u00fd cvik<\/b>, pomoc\u00ed kter\u00e9ho \u0161\u00edjov\u00e9 svaly snadno uvoln\u00edte, se jmenuje z\u00e1suvka. <\/b><\/p>\n

Abyste tento cvik provedli spr\u00e1vn\u011b, je stejn\u011b jako u prvn\u00edho cviku nutn\u00e9, abyste sed\u011bli vzp\u0159\u00edmen\u011b. Jakmile bude sed\u011bt spr\u00e1vn\u011b, d\u00edvejte se p\u0159ed sebe a zasu\u0148te bradu ke krku. <\/b>Pocitov\u011b se vyt\u00e1hn\u011bte za vr\u0161kem hlavy, jako kdyby va\u0161i hlavu n\u011bkdo dr\u017eel za prov\u00e1zek – jako loutku.<\/p>\n

Je d\u016fle\u017eit\u00e9, abyste nevystrkovali hlavu dop\u0159edu a naopak se sna\u017eili vyrovnat prohnut\u00ed krku.<\/p>\n

 <\/p>\n

<\/h6>\n

Zaj\u00edm\u00e1 v\u00e1s, jak snadno u po\u010d\u00edta\u010de prot\u00e1hnout dal\u0161\u00ed \u010d\u00e1sti t\u011bla, jako jsou ruce, nohy nebo p\u00e1te\u0159? \u010ct\u011bte n\u00e1\u0161 seri\u00e1l, <\/b>kter\u00fd jsme p\u0159ipravili ve spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z Jak sed\u011bt<\/a>. Dozv\u00edte se plno tip\u016f na jednoduch\u00e9 cviky, kter\u00e9 zvl\u00e1dnete za p\u00e1r minut p\u0159\u00edmo v kancel\u00e1\u0159i.<\/b><\/p>\n

<\/h6>\n

Chci se nau\u010dit ps\u00e1t v\u0161emi deseti s Psan\u00ed Hrav\u011b<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Kancel\u00e1\u0159sk\u00e1 pr\u00e1ce a dlouhodob\u00e9 sezen\u00ed u po\u010d\u00edta\u010de jdou spolu ruku v ruce. A to pro t\u011blo nev\u011bst\u00ed nic dobr\u00e9ho. Zapome\u0148te na nekone\u010dn\u00e9 v\u00fdmluvy t\u00fdkaj\u00edc\u00ed se toho, pro\u010d si zrovna dnes nem\u016f\u017eete d\u00e1t do t\u011bla, a zacvi\u010dte si rovnou v kancel\u00e1\u0159i! Sepsali jsme pro v\u00e1s n\u011bkolik tip\u016f na jednoduch\u00e9 cviky, kter\u00e9 zvl\u00e1dnete b\u011bhem n\u011bkolika minut. A […]<\/p>\n","protected":false},"author":14,"featured_media":5385,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ergonomie"],"_links":{"self":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/comments?post=314"}],"version-history":[{"count":8,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/314\/revisions"}],"predecessor-version":[{"id":5409,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/314\/revisions\/5409"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media\/5385"}],"wp:attachment":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media?parent=314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/categories?post=314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/tags?post=314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}