{"id":375,"date":"2018-08-30T09:00:27","date_gmt":"2018-08-30T07:00:27","guid":{"rendered":"https:\/\/www.psanihrave.cz\/blog\/?p=375"},"modified":"2024-12-29T07:54:09","modified_gmt":"2024-12-29T06:54:09","slug":"cviky-ktere-zvladnete-i-u-pocitace-3-protahnete-celou-pater","status":"publish","type":"post","link":"https:\/\/www.psanihrave.cz\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-ktere-zvladnete-i-u-pocitace-3-protahnete-celou-pater\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010di #3: prot\u00e1hn\u011bte celou p\u00e1te\u0159"},"content":{"rendered":"\r\n
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V\u011bt\u0161ina z n\u00e1s vykon\u00e1v\u00e1 svou pr\u00e1ci v kancel\u00e1\u0159i<\/strong> – u po\u010d\u00edta\u010de. A pr\u00e1v\u011b to je pro na\u0161e t\u011blo nezdrav\u00e9<\/strong>. P\u0159ipravili jsme pro v\u00e1s dal\u0161\u00ed d\u00edl ze seri\u00e1lu o cvic\u00edch, kter\u00e9 zvl\u00e1dnete snadno a rychle, ani\u017e byste museli odej\u00edt od po\u010d\u00edta\u010de.<\/strong><\/span><\/p>\r\n

V prvn\u00edm d\u00edle jsme se zam\u011b\u0159ili na <\/span>kr\u010dn\u00ed p\u00e1te\u0159<\/a><\/strong> a poradili v\u00e1m, co ud\u011blat je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e za\u010dnete cvi\u010dit<\/strong>. V druh\u00e9m d\u00edle jsme prot\u00e1hli <\/strong><\/span>hrudn\u00edk a rozh\u00fdbali p\u00e1nev.<\/a><\/strong> Ve t\u0159et\u00edm d\u00edle na\u0161eho seri\u00e1lu si spole\u010dn\u011b prot\u00e1hneme<\/strong> skoro cel\u00e9 t\u011blo. <\/strong><\/span><\/p>\r\n

Rozh\u00fdbejte boky <\/b><\/h2>\r\n\"Cviky,
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Prvn\u00ed cvik, kter\u00fd jsme pro v\u00e1s p\u0159ipravili, je takzvan\u00e9 <\/span>kr\u00e1\u010den\u00ed p\u00e1nve. <\/b>Nejprve si <\/span>dejte ruce v bok a<\/b> d\u011blejte p\u00e1nv\u00ed mal\u00e9 osmi\u010dky. <\/b><\/p>\r\n

Pokud nev\u00edte, jak na to, zkuste si p\u0159edstavit, \u017ee se svou p\u00e1nv\u00ed p\u00e1dlujete. Prav\u00e1 p\u016flka nahoru, dop\u0159edu a dol\u016f. Lev\u00e1 p\u016flka nahoru, dop\u0159edu a dol\u016f. Hned to jde l\u00e9pe, \u017ee? <\/span><\/p>\r\n

Jakmile dop\u00e1dlujete na kraj \u017eidle, oto\u010dte sm\u011br a za\u010dn\u011bte p\u00e1dlovat na druhou stranu. Prav\u00e1 p\u016flka nahoru, dozadu a dol\u016f. Lev\u00e1 p\u016flka nahoru, dozadu a dol\u016f. <\/span><\/p>\r\n

Abyste d\u011blali cvik spr\u00e1vn\u011b, sna\u017ete se <\/span>hrudn\u00edk dr\u017eet ve st\u00e1le stejn\u00e9 pozici<\/b> a vyhn\u011bte se k\u00fdv\u00e1n\u00ed zleva doprava.<\/span><\/p>\r\n

\u00a0<\/h6>\r\n

Narovnejte se<\/b><\/h2>\r\n

Ruce na stehna<\/b><\/h3>\r\n\"Rozh\u00fdbejte
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Zap\u0159ete si dlan\u011b o stehna<\/b> tak, aby z\u016fstaly kousek p\u0159ed p\u00e1nv\u00ed. Potom <\/span>zatla\u010dte patkami dlan\u00ed<\/b> (sm\u011brem k pat\u00e1m). Dejte pozor na to,\u00a0<\/span><\/p>\r\n

abyste\u00a0nezvedali\u00a0ramena. Pohyb by m\u011bl vych\u00e1zet p\u0159edev\u0161\u00edm z lokt\u016f. P\u0159edstavte si, \u017ee jste loutka, kterou n\u011bkdo tah\u00e1 za prov\u00e1zek na<\/p>\r\n

hlav\u011b a vyt\u00e1hn\u011bte se za prov\u00e1zkem do v\u00fd\u0161ky.<\/b> M\u011bli byste c\u00edtit, jak za\u010dalo pracovat va\u0161e b\u0159icho a mezilopatkov\u00e9 svaly.<\/p>\r\n<\/div>\r\n<\/div>\r\n

\u00a0<\/p>\r\n

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Ruce na st\u016fl<\/b><\/h3>\r\n\"Zacvi\u010dte
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V tomto cviku je nutn\u00e9, abyste se <\/span>op\u0159eli lokty o st\u016fl p\u0159ed v\u00e1mi.<\/b> Pokud ho m\u00e1te p\u0159\u00edli\u0161 n\u00edzko, op\u0159ete si pouze dlan\u011b tak, aby va\u0161e p\u0159edlokt\u00ed sm\u011b\u0159ovala m\u00edrn\u011b k sob\u011b. Cel\u00fdm <\/span>p\u0159edlokt\u00edm <\/b>(patkou dlan\u011b) potom <\/span>zatla\u010dte do stolu a m\u00edrn\u011b se k n\u011bmu p\u0159it\u00e1hn\u011bte.<\/b> N<\/strong>akonec se vyt\u00e1hn\u011bte do v\u00fd\u0161ky<\/b> a op\u0159ete se o plosky nohou. Op\u011bt si m\u016f\u017eete p\u0159edstavit, \u017ee jste loutka, kterou n\u011bkdo tah\u00e1 za prov\u00e1zek na hlav\u011b sm\u011brem vzh\u016fru. Cviky v\u00e1m potom p\u016fjdou l\u00e9pe. \u00a0\u00a0<\/span><\/p>\r\n

A jak pozn\u00e1te, \u017ee cvik d\u011bl\u00e1te spr\u00e1vn\u011b? Stejn\u011b jako v minul\u00e9m cviku byste m\u011bli c\u00edtit m\u00edrn\u00e9 pnut\u00ed na b\u0159i\u0161e a v oblasti mezilopatkov\u00fdch sval\u016f. <\/span><\/p>\r\n

\u00a0<\/h6>\r\n

Tip na z\u00e1v\u011br<\/b><\/h2>\r\n

Dlouhodob\u00e9 sezen\u00ed u po\u010d\u00edta\u010de nen\u00ed pro na\u0161e t\u011blo zdrav\u00e9, a proto se krom\u011b t\u011bchto cvik\u016f<\/span> sna\u017ete d\u011blat i proch\u00e1zky po kancel\u00e1\u0159i.<\/b> B\u011b\u017ete si n\u011bco okop\u00edrovat, odsko\u010dte si na WC, nebo zajd\u011bte za kolegou pro radu. D\u016fvod\u016f m\u016f\u017ee b\u00fdt spousta. \u00a0<\/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 je <\/b>kr\u010dn\u00ed p\u00e1te\u0159<\/b><\/a>, <\/b>p\u00e1nev nebo hrudn\u00edk<\/b><\/a>? \u010ct\u011bte n\u00e1\u0161 seri\u00e1l, <\/b>kter\u00fd jsme p\u0159ipravili ve spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z <\/span>Jak sed\u011bt<\/span><\/a>. Dozv\u00edte se <\/span>plno tip\u016f na jednoduch\u00e9 cviky, kter\u00e9 zvl\u00e1dnete za p\u00e1r minut p\u0159\u00edmo v kancel\u00e1\u0159i.<\/b><\/p>\r\n

 <\/p>\r\n<\/div>\r\n<\/div>\r\n

Chci se nau\u010dit spr\u00e1vn\u011b ps\u00e1t a p\u0159edej\u00edt bolestem.<\/a><\/h6>\r\n","protected":false},"excerpt":{"rendered":"

V\u011bt\u0161ina z n\u00e1s vykon\u00e1v\u00e1 svou pr\u00e1ci v kancel\u00e1\u0159i – u po\u010d\u00edta\u010de. A pr\u00e1v\u011b to je pro na\u0161e t\u011blo nezdrav\u00e9. P\u0159ipravili jsme pro v\u00e1s dal\u0161\u00ed d\u00edl ze seri\u00e1lu o cvic\u00edch, kter\u00e9 zvl\u00e1dnete snadno a rychle, ani\u017e byste museli odej\u00edt od po\u010d\u00edta\u010de. V prvn\u00edm d\u00edle jsme se zam\u011b\u0159ili na kr\u010dn\u00ed p\u00e1te\u0159 a poradili v\u00e1m, co ud\u011blat je\u0161t\u011b […]<\/p>\n","protected":false},"author":14,"featured_media":5400,"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-375","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\/375","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=375"}],"version-history":[{"count":3,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/375\/revisions"}],"predecessor-version":[{"id":5405,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/posts\/375\/revisions\/5405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media\/5400"}],"wp:attachment":[{"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/media?parent=375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/categories?post=375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psanihrave.cz\/blog\/wp-json\/wp\/v2\/tags?post=375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}