{"id":332,"date":"2018-08-16T10:00:43","date_gmt":"2018-08-16T08:00:43","guid":{"rendered":"https:\/\/www.psanihrave.cz\/blog\/?p=332"},"modified":"2024-12-29T07:41:20","modified_gmt":"2024-12-29T06:41:20","slug":"cviky-ktere-zvladnete-i-u-pocitace-2-protahnete-hrudni-pater","status":"publish","type":"post","link":"https:\/\/www.psanihrave.cz\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-ktere-zvladnete-i-u-pocitace-2-protahnete-hrudni-pater\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010di #2: prot\u00e1hn\u011bte hrudn\u00ed p\u00e1te\u0159"},"content":{"rendered":"\r\n
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Dlouhodob\u00e9 sezen\u00ed <\/b>u po\u010d\u00edta\u010de <\/span>nen\u00ed pro na\u0161e t\u011blo \u017e\u00e1dn\u00e1 v\u00fdhra<\/b>. Hrb\u00edme se, oh\u00fdb\u00e1me se ke kl\u00e1vesnici a r\u016fzn\u011b k\u0159\u00ed\u017e\u00edme nohy. Hled\u00e1me toti\u017e polohu, ve kter\u00e9 se n\u00e1m bude dob\u0159e pracovat. A pr\u00e1v\u011b proto je nutn\u00e9 se alespo\u0148 <\/span>\u010das od \u010dasu po\u0159\u00e1dn\u011b prot\u00e1hnout.<\/b><\/p>\r\n

\u00a0<\/h6>\r\n

V minul\u00e9m d\u00edle<\/b> tohoto seri\u00e1lu <\/span><\/a>jsme pro v\u00e1s p\u0159ipravili <\/span>cviky na uvoln\u011bn\u00ed kr\u010dn\u00ed p\u00e1te\u0159e <\/b>a poradili v\u00e1m, jak nastavit spr\u00e1vnou v\u00fd\u0161ku \u017eidle a monitoru. <\/span>V dne\u0161n\u00edm d\u00edle<\/b> v\u00e1m zase <\/span>porad\u00edme, jak snadno prot\u00e1hnout hrudn\u00ed p\u00e1te\u0159.<\/b> Tak poj\u010fme na to!<\/span><\/p>\r\n

 <\/p>\r\n

Jak prot\u00e1hnout hrudn\u00ed p\u00e1te\u0159?<\/b><\/h2>\r\n

 <\/p>\r\n

Ruce ke stropu<\/b><\/h3>\r\n
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\"procvi\u010dteP\u0159i tomto cviku byste m\u011bli kl\u00e1st <\/span>d\u016fraz na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed.<\/b><\/p>\r\n

S n\u00e1dechem <\/b>vyt\u00e1hn\u011bte <\/span>ruce ke stropu, <\/b>jako byste cht\u011bli dos\u00e1hnout na hv\u011bzdu na nebi.<\/span> S v\u00fddechem<\/b> naopak tla\u010dte lokty i dlan\u011b dozadu. <\/span><\/p>\r\n

P\u0159edstavte si, \u017ee chcete ze sv\u00fdch rukou<\/span> ud\u011blat sv\u00edcen. <\/b><\/p>\r\n

V horn\u00ed \u010d\u00e1sti hrudn\u00edku byste m\u011bli c\u00edtit m\u00edrn\u00e9 pnut\u00ed. Tak pozn\u00e1te, \u017ee cvik d\u011bl\u00e1te spr\u00e1vn\u011b. <\/span><\/p>\r\n<\/div>\r\n<\/div>\r\n

 <\/p>\r\n

\u00a0<\/h6>\r\n
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Uvoln\u011bte hrudn\u00edk <\/b><\/h3>\r\n

Spojte ruce p\u0159ed t\u011blem, s n\u00e1dechem protla\u010dte dlan\u011b dop\u0159edu a vyhrbte se v hrudn\u00ed p\u00e1te\u0159i<\/strong> tak, abyste vytvo\u0159ili \u201c\u017eelv\u00ed krun\u00fd\u0159\u201d. S v\u00fddechem zvedn\u011bte ruce nad hlavu.<\/strong> S dal\u0161\u00edm n\u00e1dechem rozpojte ruce a vyt\u00e1hn\u011bte je co nejv\u00fd\u0161e<\/strong>, jako byste si cht\u011bli utrhnout t\u0159e\u0161n\u011b z vysok\u00e9ho stromu nad v\u00e1mi. S dal\u0161\u00edm v\u00fddechem tla<\/strong><\/span>\u010dte lokty i dlan\u011b dozadu a ruce su\u0148te dol\u016f po ramena<\/strong>, abyste z nich utvo\u0159ili sv\u00edcen (jako v minul\u00e9m cviku). P\u0159edlokt\u00ed tla\u010dte st\u00e1le dozadu.<\/p>\r\n

\"prot\u00e1hn\u011bte<\/p>\r\n

\u00a0<\/h6>\r\n

Rozh\u00fdbejte p\u00e1nev<\/b><\/h3>\r\n\"jak
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Dejte ruce na kolena<\/strong> a dbejte na to, abyste m\u011bli propnut\u00e9 lokty. <\/span><\/p>\r\n

P\u00e1nv\u00ed h\u00fdbejte st\u0159\u00eddav\u011b dop\u0159edu a dozadu<\/strong>. Cel\u00e1 p\u00e1te\u0159 se tak bude voln\u011b pohybovat. P\u0159i tomto cviku se d\u00edvejte st\u00e1le dop\u0159edu. <\/span><\/p>\r\n

M\u011bli byste c\u00edtit, \u017ee p\u0159i klopen\u00ed p\u00e1nve vp\u0159ed se p\u0159esunuje m\u00edsto opory v\u00edce dop\u0159edu. A naopak p\u0159i klopen\u00ed p\u00e1nve dozadu se op\u00edr\u00e1te skoro a\u017e o kostr\u010d. <\/span><\/p>\r\n

\u00a0<\/h6>\r\n

Prot\u00e1hn\u011bte p\u00e1te\u0159<\/b><\/h3>\r\n

\"Jak<\/p>\r\n\"prot\u00e1hn\u011bte
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Dal\u0161\u00ed cvik, kter\u00fd jsme pro v\u00e1s v tomto d\u00edlu p\u0159ipravili, je rotace p\u00e1te\u0159e<\/b>.\u00a0
Tu provede tak, \u017ee si nejprve d\u00e1te pravou nohu p\u0159es levou<\/strong>. Potom se lev\u00fdm\u00a0<\/strong><\/span>p\u0159edlokt\u00edm zap\u0159ete<\/strong> o pravou stranu prav\u00e9ho kolene<\/strong> tak, abyste loket nechali napnut\u00fd. Nakonec op\u0159ete pravou ruku za t\u011blo<\/strong> a pod\u00edvejte se p\u0159es prav\u00e9 rameno.<\/strong><\/span><\/p>\r\n

Pokud chce prot\u00e1hnout p\u00e1te\u0159 v\u00edce, m\u016f\u017eete se zap\u0159\u00edt o levou ruku. Rotace tak bude v\u011bt\u0161\u00ed. Dbejte na to, abyste m\u011bli nap\u0159\u00edmenou hrudn\u00ed p\u00e1te\u0159. A na z\u00e1v\u011br nezapome\u0148te tento cvik ud\u011blat <\/span>tak\u00e9 na druhou stranu. <\/span><\/p>\r\n

\u00a0<\/h6>\r\n

Vyu\u017eijte pracovn\u00ed desku <\/b><\/h2>\r\n\"bolest
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Nem\u00e1te \u010das j\u00edt si zacvi\u010dit do fitness, nebo se v\u00e1m zkr\u00e1tka jen nechce? Nezoufejte! Vyu\u017eijte toho, co m\u00e1te v kancel\u00e1\u0159i po ruce. Jako n\u00e1stroj m\u016f\u017ee skv\u011ble poslou\u017eit t\u0159eba pracovn\u00ed deska stolu. <\/strong><\/span><\/p>\r\n

Sedn\u011bte si \u010delem k monitoru<\/strong>, pod\u00edvejte se p\u0159es prav\u00e9 rameno a levou rukou se chytn\u011bte vpravo – za st\u016fl<\/strong>. Sna\u017ete se oto\u010dit co nejv\u00edce doprava a dbejte na to, aby kolena m\u00ed\u0159ila st\u00e1le k monitoru. <\/span><\/p>\r\n

P\u0159i tomto cviku m\u016f\u017eete, ale nemus\u00edte m\u00edt loket polo\u017een\u00fd na stole. Z\u00e1le\u017e\u00ed na tom, jak se v\u00e1m bude cvik d\u011blat l\u00e9pe.<\/span><\/p>\r\n

\u00a0<\/h6>\r\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? <\/b><\/p>\r\n

\u010ct\u011bte n\u00e1\u0161 seri\u00e1l, <\/b>kter\u00fd jsme pro v\u00e1s v Psan\u00ed Hrav\u011b<\/strong><\/a> p\u0159ipravili<\/span> ve spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z\u00a0<\/span>Jak sed\u011bt<\/a>. <\/strong>Dozv\u00edte se v n\u011bm plno tip\u016f na jednoduch\u00e9 cviky, kter\u00e9 zvl\u00e1dnete za p\u00e1r minut p\u0159\u00edmo v kancel\u00e1\u0159i. \u00a0<\/b><\/p>\r\n<\/div>\r\n<\/div>\r\n

\u00a0<\/h6>\r\n

Chci um\u011bt ps\u00e1t v\u0161emi deseti a p\u0159edch\u00e1zet bolestem t\u011bla.<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"

Dlouhodob\u00e9 sezen\u00ed u po\u010d\u00edta\u010de nen\u00ed pro na\u0161e t\u011blo \u017e\u00e1dn\u00e1 v\u00fdhra. Hrb\u00edme se, oh\u00fdb\u00e1me se ke kl\u00e1vesnici a r\u016fzn\u011b k\u0159\u00ed\u017e\u00edme nohy. Hled\u00e1me toti\u017e polohu, ve kter\u00e9 se n\u00e1m bude dob\u0159e pracovat. A pr\u00e1v\u011b proto je nutn\u00e9 se alespo\u0148 \u010das od \u010dasu po\u0159\u00e1dn\u011b prot\u00e1hnout. \u00a0 V minul\u00e9m d\u00edle tohoto seri\u00e1lu jsme pro v\u00e1s p\u0159ipravili cviky na uvoln\u011bn\u00ed […]<\/p>\n","protected":false},"author":14,"featured_media":5391,"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-332","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\/332","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=332"}],"version-history":[{"count":3,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/332\/revisions"}],"predecessor-version":[{"id":5399,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/332\/revisions\/5399"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media\/5391"}],"wp:attachment":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media?parent=332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/categories?post=332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/tags?post=332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}