{"id":12261,"date":"2026-03-04T06:00:00","date_gmt":"2026-03-04T06:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=12261"},"modified":"2026-03-03T16:17:04","modified_gmt":"2026-03-03T16:17:04","slug":"z-breznove-medunky-jak-se-rychle-dostat-do-kondice","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2026\/03\/04\/z-breznove-medunky-jak-se-rychle-dostat-do-kondice\/","title":{"rendered":"Z b\u0159eznov\u00e9 Medu\u0148ky: Jak se rychle dostat do kondice"},"content":{"rendered":"\n

Aktu\u00e1ln\u00ed b\u0159eznov\u00e1 Medu\u0148ka, kter\u00e1 vy\u0161la minul\u00fd t\u00fdden, p\u0159in\u00e1\u0161\u00ed krom\u011b jin\u00e9ho spoustu n\u00e1vod\u016f na to, jak po zimn\u00edm \u010dase obnovit, podpo\u0159it \u010di znovu „nastartovat“ \u017eivotn\u00ed s\u00edlu. Bl\u00ed\u017e\u00edc\u00ed se jaro u\u017e se hl\u00e1s\u00ed o slovo, a tak m\u016f\u017eeme t\u0159eba za\u010d\u00edt s p\u0159im\u011b\u0159en\u00fdm cvi\u010den\u00edm nebo se vydat do p\u0159\u00edrody – to v\u0161e n\u00e1m pom\u016f\u017ee se op\u011bt dostat do formy, kter\u00e1 – p\u0159iznejme si – u v\u011bt\u0161iny z n\u00e1s v zim\u011b trochu utrp\u011bla… -:)
Inspirac\u00ed m\u016f\u017ee b\u00fdt nap\u0159\u00edklad \u010dl\u00e1nek fyzioterapeuta Mgr. Pavla Klouda<\/strong><\/em> (…tento \u010dl\u00e1nek je sou\u010d\u00e1st\u00ed hlavn\u00edho t\u00e9matu b\u0159eznov\u00e9ho \u010d\u00edsla Medu\u0148ky – emedunka.cz<\/a> )<\/strong><\/p>\n\n\n\n

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Po dlouh\u00e9 zim\u011b, kdy v\u011bt\u0161ina z n\u00e1s sportuje mnohem m\u00e9n\u011b ne\u017e v letn\u00edch m\u011bs\u00edc\u00edch, je d\u016fle\u017eit\u00e9 z\u00edskat zase co nejrychleji dobrou kondici. Ka\u017ed\u00fd z n\u00e1s je jedine\u010dn\u00fd, m\u00e1 na sv\u00e9 t\u011blo jin\u00e9 po\u017eadavky a sleduje odli\u0161n\u00e9 c\u00edle. Jsou z\u00e1sady, kter\u00fdmi se ale m\u016f\u017ee \u0159\u00eddit ka\u017ed\u00fd. Uvedu ty nejd\u016fle\u017eit\u011bj\u0161\u00ed.<\/strong>
Cvi\u010den\u00ed na prota\u017een\u00ed a zlep\u0161en\u00ed pohybu v\u00a0kloubech prov\u00e1d\u00edme postupn\u011b a pomalu zvy\u0161ujeme n\u00e1rok na p\u0159esn\u00e9 proveden\u00ed pohybu. Cviky na zv\u00fd\u0161en\u00ed s\u00edly a stability mus\u00edme opakovat, ale na\u0161e svaly budou na z\u00e1t\u011b\u017e reagovat rychle. P\u0159i siln\u011bj\u0161\u00ed \u00fanav\u011b nebo k\u0159e\u010di s\u00a0cvi\u010den\u00edm p\u0159estaneme. Bolest je v\u017edy sign\u00e1lem, kter\u00fdm t\u011blo d\u00e1v\u00e1 najevo, \u017ee po n\u011bm \u017e\u00e1d\u00e1me v\u00edc, ne\u017e je pro n\u011bj u\u017eite\u010dn\u00e9. V\u017edy cvi\u010d\u00edme soust\u0159ed\u011bn\u011b, proto\u017ee energie proud\u00ed tam, kam m\u00ed\u0159\u00ed na\u0161e pozornost. Tak\u00e9 doporu\u010duji p\u0159ezkoum\u00e1vat motivace toho, co d\u011bl\u00e1me. Pom\u00e1h\u00e1me t\u00edm udr\u017eovat vysokou \u00farove\u0148 \u00fasp\u011b\u0161nosti m\u00edsto pocitu marnosti. V\u0161echna omezen\u00ed a hranice existuj\u00ed pouze v na\u0161ich p\u0159edstav\u00e1ch. Cvi\u010d\u00edme denn\u011b, a pokud to jen trochu jde, tak\u00e9 ve stejnou dobu<\/strong>. I deset minut m\u016f\u017ee p\u0159in\u00e9st ukotven\u00ed n\u00e1vyku cvi\u010dit a jistotu, \u017ee dos\u00e1hneme sv\u00e9ho c\u00edle. Je t\u0159eba b\u00fdt trp\u011bliv\u00ed a vzd\u00e1t se zimn\u00edho leno\u0161en\u00ed. N\u00e1ro\u010dn\u011bj\u0161\u00ed cvi\u010den\u00ed d\u011bl\u00e1me a\u017e tehdy, kdy\u017e se na to c\u00edt\u00edme. Nevymlouv\u00e1me se na v\u011bk, nedostatek \u010dasu ani na nepochopen\u00ed okol\u00ed apod. \u00a0Chceme-li se dlouhodob\u011b c\u00edtit l\u00e9pe, za\u010d\u00edn\u00e1me hned. M\u00e1me osobn\u00ed moc zm\u011bnit cokoliv, a ovlivnit tak sv\u016fj \u017eivot i prost\u0159ed\u00ed kolem n\u00e1s.<\/p>\n\n\n\n

Obnoven\u00ed svalov\u00e9 rovnov\u00e1hy<\/strong>
V\u011bt\u0161ina d\u016fle\u017eit\u00fdch kostern\u00edch sval\u016f m\u00e1 tendenci bu\u010f ke zkr\u00e1\u00adcen\u00ed, nebo k oslaben\u00ed. Jestli se tato snaha sval\u016f skute\u010dn\u011b projev\u00ed, z\u00e1le\u017e\u00ed na na\u0161em zp\u016fsobu \u017eivota, av\u0161ak modern\u00ed zp\u016fsob \u017eivota je na pohyb chud\u00fd nebo nab\u00edz\u00ed pouze jednostrann\u00fd pohyb. Cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na obnoven\u00ed svalov\u00e9 rovnov\u00e1hy spo\u010d\u00edv\u00e1 v uvoln\u011bn\u00ed a prota\u017een\u00ed zkr\u00e1cen\u00fdch a pos\u00edlen\u00ed oslaben\u00fdch sval\u016f<\/strong>. Proto kontrolujeme sv\u00e9 denn\u00ed pohybov\u00e9 stereotypy, jak\u00fdmi jsou ch\u016fze, sezen\u00ed a ostatn\u00ed b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti. N\u00e1cvik svalov\u00e9 souhry nutn\u00e9 pro spr\u00e1vn\u00e9 prov\u00e1d\u011bn\u00ed jak\u00e9hokoli cvi\u010den\u00ed je do jist\u00e9 m\u00edry spojen\u00fd s n\u00e1cvi\u00adkem spr\u00e1vn\u00e9ho prov\u00e1d\u011bn\u00ed slo\u017eit\u011bj\u0161\u00edch pohyb\u016f ka\u017edodenn\u00edho \u017eivota.<\/p>\n\n\n\n

Svaly st\u0159edu t\u011bla a p\u00e1nevn\u00edho dna<\/strong>
D\u016fle\u017eitou \u00falohu pro zdravou funkci doln\u00edch kon\u010detin maj\u00ed svaly st\u0159edu t\u011bla a svaly p\u00e1nevn\u00edho dna. Posilujeme p\u0159edev\u0161\u00edm tuto oblast, kter\u00e1 stabilizuje p\u00e1te\u0159, p\u00e1nev a hrudn\u00ed ko\u0161 proti ot\u0159es\u016fm. Sou\u010dasn\u00fd \u017eivotn\u00ed styl, kdy v\u011bt\u0161inou sed\u00edme, zp\u016fsobuje, \u017ee svaly st\u0159edu t\u011bla jsou aktivn\u00ed m\u00e1lo a ochabuj\u00ed. N\u00e1sledkem je \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, zp\u016fsobuj\u00edc\u00ed nerovnov\u00e1hu ve svalech b\u0159icha, ky\u010dl\u00ed, bedern\u00ed \u010d\u00e1sti zad a h\u00fd\u017ed\u00ed. Naru\u0161en\u00ed spolupr\u00e1ce svalov\u00fdch \u0159et\u011bzc\u016f se brzy projev\u00ed bolest\u00ed nebo zran\u011bn\u00edm. Posilujeme proto p\u0159edev\u0161\u00edm svaly na p\u0159edn\u00ed \u010d\u00e1sti t\u011bla, tedy svaly b\u0159i\u0161n\u00ed (p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 a \u0161ikm\u00e9 zevn\u00ed i hlubok\u00e9), svaly p\u00e1nevn\u00edho dna a ohyba\u010de ky\u010dl\u00ed. Stejn\u011b d\u016fle\u017eit\u00e9 je pos\u00edlen\u00ed zadn\u00edch sval\u016f, co\u017e jsou vzp\u0159imova\u010de trupu, kter\u00e9 se t\u00e1hnou po cel\u00e9 d\u00e9lce p\u00e1te\u0159e, h\u00fd\u017e\u010fov\u00e9 svaly (mal\u00fd, st\u0159edn\u00ed a velk\u00fd), \u010dty\u0159hlav\u00fd sval bedern\u00ed a skupina sval\u016f napojen\u00fdch na p\u00e1te\u0159. Tr\u00e9nink t\u011bchto sval\u016f se zam\u011b\u0159uje na jejich s\u00edlu, pohyblivost a stabilitu. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je dosa\u017een\u00ed rovnov\u00e1hy mezi nimi a k\u00a0tomu je dobr\u00e9 se na za\u010d\u00e1tku cvi\u010den\u00ed poradit s\u00a0odborn\u00edkem. Vhodn\u00fdm cvi\u010den\u00edm lze odstranit mnoh\u00e9 nedostatky pohybov\u00e9ho syst\u00e9mu, a\u0165 u\u017e to je zv\u00fd\u0161en\u00e9 bedern\u00ed prohnut\u00ed, velk\u00fd p\u00e1nevn\u00ed sklon, ochabl\u00e9 svaly p\u00e1nevn\u00edho dna a sv\u011bra\u010d\u016f mo\u010dov\u00e9 trubice.<\/p>\n\n\n\n

Vyra\u017ete ven s h\u016flkami<\/strong>
Nordic walking je ch\u016fze se speci\u00e1ln\u00edmi holemi k tomu ur\u010den\u00fdmi a jde o sportovn\u00ed aktivitu kter\u00e1 se ze Skandin\u00e1vie roz\u0161\u00ed\u0159ila i k n\u00e1m. P\u0159ednost\u00ed t\u00e9to techniky je, \u017ee p\u0159i ch\u016fzi doch\u00e1z\u00ed d\u00edky pohybu pa\u017e\u00ed s\u00a0h\u016flkami tak\u00e9 k zat\u00ed\u017een\u00ed tak\u00e9 horn\u00ed \u010d\u00e1sti t\u011bla a t\u00edm i k\u00a0v\u011bt\u0161\u00edmu energetick\u00e9mu v\u00fddeji a procvi\u010den\u00ed mnohem v\u00edce sval\u016f. Je to vynikaj\u00edc\u00ed technika pro v\u0161echny, kdo hledaj\u00ed p\u0159\u00edjemn\u00e9 odreagov\u00e1n\u00ed v\u00a0p\u0159\u00edrod\u011b s p\u0159\u00edzniv\u00fdm \u00fa\u010dinkem na zdrav\u00ed. S holemi m\u016f\u017ee chodit ka\u017ed\u00fd, v\u00fdkonnostn\u00ed sportovec i za\u010d\u00e1te\u010dn\u00edk, mlad\u00fd \u010dlov\u011bk i lid\u00e9 v pokro\u010dil\u00e9m v\u011bku. Nevy\u017eaduje vynikaj\u00edc\u00ed kondici ani speci\u00e1ln\u00ed ter\u00e9n. P\u016fl hodiny ch\u016fze s\u00a0holemi nahrad\u00ed 50 minut b\u011b\u017en\u00e9 ch\u016fze. Hole jsou tak\u00e9 velmi vhodn\u00fdm dopl\u0148kem p\u0159i p\u011b\u0161\u00edch t\u00far\u00e1ch. Slou\u017e\u00ed jako prost\u0159edek ke zvy\u0161ov\u00e1n\u00ed fyzick\u00e9 kondice, ke sni\u017eov\u00e1n\u00ed v\u00e1hy, \u0159e\u0161\u00ed probl\u00e9my bolest\u00ed zad a dr\u017een\u00ed t\u011bla. Z\u00e1t\u011b\u017e ale v\u017edy zvy\u0161ujeme postupn\u011b. Nordic walking v\u00fdznamn\u011b posiluje svalstvo horn\u00ed \u010d\u00e1sti t\u011bla a zlep\u0161uje celkovou pohyblivost. Z\u00e1t\u011b\u017e na klouby se p\u0159itom sni\u017euje a\u017e o 30 %, \u010d\u00edm\u017e se redukuje i nebezpe\u010d\u00ed zran\u011bn\u00ed (nata\u017een\u00ed vaz\u016f, opot\u0159eben\u00ed kloub\u016f apod.).<\/strong> D\u00edky zapojen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence, zlep\u0161en\u00ed srde\u010dn\u00ed \u010dinnosti a krevn\u00edho ob\u011bhu, imunitn\u00edho syst\u00e9mu a tak\u00e9 p\u0159edch\u00e1z\u00edme osteopor\u00f3ze (\u0159\u00eddnut\u00ed kost\u00ed). Hlubok\u00e9 d\u00fdch\u00e1n\u00ed okysli\u010duje organismus a svaly tak pracuj\u00ed l\u00e9pe a v\u00fdkonn\u011bji. Kalorie se spaluj\u00ed a\u017e o 40 % v\u00edce ne\u017e p\u0159i b\u011b\u017en\u00e9 ch\u016fzi bez h\u016flek. Sou\u010dasn\u011b uvol\u0148ujeme svalov\u00e9 nap\u011bt\u00ed v oblasti z\u00e1dov\u00fdch a ramenn\u00edch sval\u016f, \u010d\u00edm\u017e se v\u00fdznamn\u011b zvy\u0161uje pohyblivost p\u00e1te\u0159e. Je v\u0161ak t\u0159eba nau\u010dit se spr\u00e1vnou techniku a naj\u00edt si n\u011bkoho, kdo n\u00e1s to nau\u010d\u00ed, p\u0159\u00edpadn\u011b doporu\u010d\u00ed spr\u00e1vnou v\u00fd\u0161ku hol\u00ed, jejich materi\u00e1l atd. V\u00fd\u0161ka hole se vypo\u010d\u00edt\u00e1 ze vzore\u010dku: v\u00fd\u0161ka postavy v centimetrech x 0,68. Na trhu najdeme hole hlin\u00edkov\u00e9, kter\u00e9 jsou nejt\u011b\u017e\u0161\u00ed, a m\u00e1lo tlum\u00ed n\u00e1razy. Jsou ale levn\u00e9 a hod\u00ed se pro nen\u00e1ro\u010dn\u00e9ho u\u017eivatele. Lep\u0161\u00ed a leh\u010d\u00ed jsou hole z kompozitn\u00edch materi\u00e1l\u016f (sklolamin\u00e1t), ov\u0161em nejlep\u0161\u00ed h\u016flky jsou vyrobeny ze 100% karbonu. Kolik karbonu se v ka\u017ed\u00e9 holi nach\u00e1z\u00ed, ud\u00e1v\u00e1 \u010d\u00edslo CI (carbon index). Nap\u0159\u00edklad CI 500 znamen\u00e1, \u017ee v holi je 50 % karbonu. \u010c\u00edm v\u00edce karbonu hole maj\u00ed, t\u00edm jsou kvalitn\u011bj\u0161\u00ed. Pro chodce s nadv\u00e1hou lze doporu\u010dit hole s minim\u00e1ln\u00edm obsahem 40 % karbonu. Hole b\u00fdvaj\u00ed jednod\u00edln\u00e9, ty jsou nejlep\u0161\u00ed, anebo skl\u00e1dac\u00ed. D\u00e1le maj\u00ed rukavi\u010dky, kter\u00e9 zajist\u00ed, \u017ee h\u016flka dr\u017e\u00ed v ruce i kdy\u017e prsty uvoln\u00ed jej\u00ed sev\u0159en\u00ed, co\u017e se d\u011bje v\u00a0okam\u017eiku, kdy\u017e je h\u016flka za t\u011blem. Ch\u016fze s holemi ale i bez nich je nesm\u00edrn\u011b cenn\u00e1 pohybov\u00e1 \u010dinnost.<\/strong>..<\/p>\n\n\n\n

Cel\u00fd \u010dl\u00e1nek najdete v b\u0159eznov\u00e9 Medu\u0148ce…<\/em><\/strong><\/p>\n\n\n\n

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Aktu\u00e1ln\u00ed b\u0159eznov\u00e1 Medu\u0148ka, kter\u00e1 vy\u0161la minul\u00fd t\u00fdden, p\u0159in\u00e1\u0161\u00ed krom\u011b jin\u00e9ho spoustu n\u00e1vod\u016f na to, jak po zimn\u00edm \u010dase obnovit, podpo\u0159it \u010di znovu „nastartovat“ \u017eivotn\u00ed s\u00edlu. Bl\u00ed\u017e\u00edc\u00ed se jaro u\u017e se hl\u00e1s\u00ed o slovo, a tak m\u016f\u017eeme t\u0159eba za\u010d\u00edt s p\u0159im\u011b\u0159en\u00fdm cvi\u010den\u00edm nebo se vydat do p\u0159\u00edrody – to v\u0161e n\u00e1m pom\u016f\u017ee se op\u011bt dostat do formy, kter\u00e1 – p\u0159iznejme si – u v\u011bt\u0161iny z n\u00e1s v zim\u011b trochu utrp\u011bla… -:) Inspirac\u00ed m\u016f\u017ee b\u00fdt nap\u0159\u00edklad \u010dl\u00e1nek fyzioterapeuta Mgr. Pavla Klouda (…tento \u010dl\u00e1nek je sou\u010d\u00e1st\u00ed hlavn\u00edho t\u00e9matu b\u0159eznov\u00e9ho \u010d\u00edsla Medu\u0148ky – emedunka.cz ) Po dlouh\u00e9 zim\u011b, kdy v\u011bt\u0161ina z n\u00e1s sportuje mnohem m\u00e9n\u011b ne\u017e v letn\u00edch m\u011bs\u00edc\u00edch, je d\u016fle\u017eit\u00e9 z\u00edskat zase co nejrychleji dobrou kondici. Ka\u017ed\u00fd z n\u00e1s je jedine\u010dn\u00fd, m\u00e1 na sv\u00e9 t\u011blo jin\u00e9 po\u017eadavky a sleduje odli\u0161n\u00e9 c\u00edle. Jsou z\u00e1sady, kter\u00fdmi se ale m\u016f\u017ee \u0159\u00eddit ka\u017ed\u00fd. Uvedu ty nejd\u016fle\u017eit\u011bj\u0161\u00ed.Cvi\u010den\u00ed na prota\u017een\u00ed a zlep\u0161en\u00ed pohybu v\u00a0kloubech prov\u00e1d\u00edme postupn\u011b a pomalu zvy\u0161ujeme n\u00e1rok na p\u0159esn\u00e9 proveden\u00ed pohybu. Cviky na zv\u00fd\u0161en\u00ed s\u00edly a stability mus\u00edme opakovat, ale na\u0161e svaly budou na z\u00e1t\u011b\u017e reagovat rychle. P\u0159i siln\u011bj\u0161\u00ed \u00fanav\u011b nebo k\u0159e\u010di s\u00a0cvi\u010den\u00edm p\u0159estaneme. Bolest je v\u017edy sign\u00e1lem, kter\u00fdm t\u011blo d\u00e1v\u00e1 najevo, \u017ee po n\u011bm \u017e\u00e1d\u00e1me v\u00edc, ne\u017e je pro n\u011bj u\u017eite\u010dn\u00e9. V\u017edy cvi\u010d\u00edme soust\u0159ed\u011bn\u011b, proto\u017ee energie proud\u00ed tam, kam m\u00ed\u0159\u00ed na\u0161e pozornost. Tak\u00e9 doporu\u010duji p\u0159ezkoum\u00e1vat motivace toho, co d\u011bl\u00e1me. Pom\u00e1h\u00e1me t\u00edm udr\u017eovat vysokou \u00farove\u0148 \u00fasp\u011b\u0161nosti m\u00edsto pocitu marnosti. V\u0161echna omezen\u00ed a hranice existuj\u00ed pouze v na\u0161ich p\u0159edstav\u00e1ch. Cvi\u010d\u00edme denn\u011b, a pokud to jen trochu jde, tak\u00e9 ve stejnou dobu. I deset minut m\u016f\u017ee p\u0159in\u00e9st ukotven\u00ed n\u00e1vyku cvi\u010dit a jistotu, \u017ee dos\u00e1hneme sv\u00e9ho c\u00edle. Je t\u0159eba b\u00fdt trp\u011bliv\u00ed a vzd\u00e1t se zimn\u00edho leno\u0161en\u00ed. N\u00e1ro\u010dn\u011bj\u0161\u00ed cvi\u010den\u00ed d\u011bl\u00e1me a\u017e tehdy, kdy\u017e se na to c\u00edt\u00edme. Nevymlouv\u00e1me se na v\u011bk, nedostatek \u010dasu ani na nepochopen\u00ed okol\u00ed apod. \u00a0Chceme-li se dlouhodob\u011b c\u00edtit l\u00e9pe, za\u010d\u00edn\u00e1me hned. M\u00e1me osobn\u00ed moc zm\u011bnit cokoliv, a ovlivnit tak sv\u016fj \u017eivot i prost\u0159ed\u00ed kolem n\u00e1s. Obnoven\u00ed svalov\u00e9 rovnov\u00e1hyV\u011bt\u0161ina d\u016fle\u017eit\u00fdch kostern\u00edch sval\u016f m\u00e1 tendenci bu\u010f ke zkr\u00e1\u00adcen\u00ed, nebo k oslaben\u00ed. Jestli se tato snaha sval\u016f skute\u010dn\u011b projev\u00ed, z\u00e1le\u017e\u00ed na na\u0161em zp\u016fsobu \u017eivota, av\u0161ak modern\u00ed zp\u016fsob \u017eivota je na pohyb chud\u00fd nebo nab\u00edz\u00ed pouze jednostrann\u00fd pohyb. Cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na obnoven\u00ed svalov\u00e9 rovnov\u00e1hy spo\u010d\u00edv\u00e1 v uvoln\u011bn\u00ed a prota\u017een\u00ed zkr\u00e1cen\u00fdch a pos\u00edlen\u00ed oslaben\u00fdch sval\u016f. Proto kontrolujeme sv\u00e9 denn\u00ed pohybov\u00e9 stereotypy, jak\u00fdmi jsou ch\u016fze, sezen\u00ed a ostatn\u00ed b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti. N\u00e1cvik svalov\u00e9 souhry nutn\u00e9 pro spr\u00e1vn\u00e9 prov\u00e1d\u011bn\u00ed jak\u00e9hokoli cvi\u010den\u00ed je do jist\u00e9 m\u00edry spojen\u00fd s n\u00e1cvi\u00adkem spr\u00e1vn\u00e9ho prov\u00e1d\u011bn\u00ed slo\u017eit\u011bj\u0161\u00edch pohyb\u016f ka\u017edodenn\u00edho \u017eivota. Svaly st\u0159edu t\u011bla a p\u00e1nevn\u00edho dnaD\u016fle\u017eitou \u00falohu pro zdravou funkci doln\u00edch kon\u010detin maj\u00ed svaly st\u0159edu t\u011bla a svaly p\u00e1nevn\u00edho dna. Posilujeme p\u0159edev\u0161\u00edm tuto oblast, kter\u00e1 stabilizuje p\u00e1te\u0159, p\u00e1nev a hrudn\u00ed ko\u0161 proti ot\u0159es\u016fm. Sou\u010dasn\u00fd \u017eivotn\u00ed styl, kdy v\u011bt\u0161inou sed\u00edme, zp\u016fsobuje, \u017ee svaly st\u0159edu t\u011bla jsou aktivn\u00ed m\u00e1lo a ochabuj\u00ed. N\u00e1sledkem je \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, zp\u016fsobuj\u00edc\u00ed nerovnov\u00e1hu ve svalech b\u0159icha, ky\u010dl\u00ed, bedern\u00ed \u010d\u00e1sti zad a h\u00fd\u017ed\u00ed. Naru\u0161en\u00ed spolupr\u00e1ce svalov\u00fdch \u0159et\u011bzc\u016f se brzy projev\u00ed bolest\u00ed nebo zran\u011bn\u00edm. Posilujeme proto p\u0159edev\u0161\u00edm svaly na p\u0159edn\u00ed \u010d\u00e1sti t\u011bla, tedy svaly b\u0159i\u0161n\u00ed (p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 a \u0161ikm\u00e9 zevn\u00ed i hlubok\u00e9), svaly p\u00e1nevn\u00edho dna a ohyba\u010de ky\u010dl\u00ed. Stejn\u011b d\u016fle\u017eit\u00e9 je pos\u00edlen\u00ed zadn\u00edch sval\u016f, co\u017e jsou vzp\u0159imova\u010de trupu, kter\u00e9 se t\u00e1hnou po cel\u00e9 d\u00e9lce p\u00e1te\u0159e, h\u00fd\u017e\u010fov\u00e9 svaly (mal\u00fd, st\u0159edn\u00ed a velk\u00fd), \u010dty\u0159hlav\u00fd sval bedern\u00ed a skupina sval\u016f napojen\u00fdch na p\u00e1te\u0159. Tr\u00e9nink t\u011bchto sval\u016f se zam\u011b\u0159uje na jejich s\u00edlu, pohyblivost a stabilitu. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je dosa\u017een\u00ed rovnov\u00e1hy mezi nimi a k\u00a0tomu je dobr\u00e9 se na za\u010d\u00e1tku cvi\u010den\u00ed poradit s\u00a0odborn\u00edkem. Vhodn\u00fdm cvi\u010den\u00edm lze odstranit mnoh\u00e9 nedostatky pohybov\u00e9ho syst\u00e9mu, a\u0165 u\u017e to je zv\u00fd\u0161en\u00e9 bedern\u00ed prohnut\u00ed, velk\u00fd p\u00e1nevn\u00ed sklon, ochabl\u00e9 svaly p\u00e1nevn\u00edho dna a sv\u011bra\u010d\u016f mo\u010dov\u00e9 trubice. Vyra\u017ete ven s h\u016flkamiNordic walking je ch\u016fze se speci\u00e1ln\u00edmi holemi k tomu ur\u010den\u00fdmi a jde o sportovn\u00ed aktivitu kter\u00e1 se ze Skandin\u00e1vie roz\u0161\u00ed\u0159ila i k n\u00e1m. P\u0159ednost\u00ed t\u00e9to techniky je, \u017ee p\u0159i ch\u016fzi doch\u00e1z\u00ed d\u00edky pohybu pa\u017e\u00ed s\u00a0h\u016flkami tak\u00e9 k zat\u00ed\u017een\u00ed tak\u00e9 horn\u00ed \u010d\u00e1sti t\u011bla a t\u00edm i k\u00a0v\u011bt\u0161\u00edmu energetick\u00e9mu v\u00fddeji a procvi\u010den\u00ed mnohem v\u00edce sval\u016f. Je to vynikaj\u00edc\u00ed technika pro v\u0161echny, kdo hledaj\u00ed p\u0159\u00edjemn\u00e9 odreagov\u00e1n\u00ed v\u00a0p\u0159\u00edrod\u011b s p\u0159\u00edzniv\u00fdm \u00fa\u010dinkem na zdrav\u00ed. S holemi m\u016f\u017ee chodit ka\u017ed\u00fd, v\u00fdkonnostn\u00ed sportovec i za\u010d\u00e1te\u010dn\u00edk, mlad\u00fd \u010dlov\u011bk i lid\u00e9 v pokro\u010dil\u00e9m v\u011bku. Nevy\u017eaduje vynikaj\u00edc\u00ed kondici ani speci\u00e1ln\u00ed ter\u00e9n. P\u016fl hodiny ch\u016fze s\u00a0holemi nahrad\u00ed 50 minut b\u011b\u017en\u00e9 ch\u016fze. Hole jsou tak\u00e9 velmi vhodn\u00fdm dopl\u0148kem p\u0159i p\u011b\u0161\u00edch t\u00far\u00e1ch. Slou\u017e\u00ed jako prost\u0159edek ke zvy\u0161ov\u00e1n\u00ed fyzick\u00e9 kondice, ke sni\u017eov\u00e1n\u00ed v\u00e1hy, \u0159e\u0161\u00ed probl\u00e9my bolest\u00ed zad a dr\u017een\u00ed t\u011bla. Z\u00e1t\u011b\u017e ale v\u017edy zvy\u0161ujeme postupn\u011b. Nordic walking v\u00fdznamn\u011b posiluje svalstvo horn\u00ed \u010d\u00e1sti t\u011bla a zlep\u0161uje celkovou pohyblivost. Z\u00e1t\u011b\u017e na klouby se p\u0159itom sni\u017euje a\u017e o 30 %, \u010d\u00edm\u017e se redukuje i nebezpe\u010d\u00ed zran\u011bn\u00ed (nata\u017een\u00ed vaz\u016f, opot\u0159eben\u00ed kloub\u016f apod.). D\u00edky zapojen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence, zlep\u0161en\u00ed srde\u010dn\u00ed \u010dinnosti a krevn\u00edho ob\u011bhu, imunitn\u00edho syst\u00e9mu a tak\u00e9 p\u0159edch\u00e1z\u00edme osteopor\u00f3ze (\u0159\u00eddnut\u00ed kost\u00ed). Hlubok\u00e9 d\u00fdch\u00e1n\u00ed okysli\u010duje organismus a svaly tak pracuj\u00ed l\u00e9pe a v\u00fdkonn\u011bji. Kalorie se spaluj\u00ed a\u017e o 40 % v\u00edce ne\u017e p\u0159i b\u011b\u017en\u00e9 ch\u016fzi bez h\u016flek. Sou\u010dasn\u011b uvol\u0148ujeme svalov\u00e9 nap\u011bt\u00ed v oblasti z\u00e1dov\u00fdch a ramenn\u00edch sval\u016f, \u010d\u00edm\u017e se v\u00fdznamn\u011b zvy\u0161uje pohyblivost p\u00e1te\u0159e. Je v\u0161ak t\u0159eba nau\u010dit se spr\u00e1vnou techniku a naj\u00edt si n\u011bkoho, kdo n\u00e1s to nau\u010d\u00ed, p\u0159\u00edpadn\u011b doporu\u010d\u00ed spr\u00e1vnou v\u00fd\u0161ku hol\u00ed, jejich materi\u00e1l atd. V\u00fd\u0161ka hole se vypo\u010d\u00edt\u00e1 ze vzore\u010dku: v\u00fd\u0161ka postavy v centimetrech x 0,68. Na trhu najdeme hole hlin\u00edkov\u00e9, kter\u00e9 jsou nejt\u011b\u017e\u0161\u00ed, a m\u00e1lo tlum\u00ed n\u00e1razy. Jsou ale levn\u00e9 a hod\u00ed se pro nen\u00e1ro\u010dn\u00e9ho u\u017eivatele. Lep\u0161\u00ed a leh\u010d\u00ed jsou hole z kompozitn\u00edch materi\u00e1l\u016f (sklolamin\u00e1t), ov\u0161em nejlep\u0161\u00ed h\u016flky jsou vyrobeny ze 100% karbonu. Kolik karbonu se v ka\u017ed\u00e9 holi nach\u00e1z\u00ed, ud\u00e1v\u00e1 \u010d\u00edslo CI (carbon index). Nap\u0159\u00edklad CI 500 znamen\u00e1, \u017ee v holi je 50 % karbonu. \u010c\u00edm v\u00edce karbonu hole maj\u00ed, t\u00edm jsou kvalitn\u011bj\u0161\u00ed. Pro chodce s nadv\u00e1hou lze doporu\u010dit hole s minim\u00e1ln\u00edm obsahem 40 % karbonu. Hole b\u00fdvaj\u00ed jednod\u00edln\u00e9, ty jsou nejlep\u0161\u00ed, anebo skl\u00e1dac\u00ed. D\u00e1le maj\u00ed rukavi\u010dky, kter\u00e9 zajist\u00ed, \u017ee h\u016flka dr\u017e\u00ed v ruce i kdy\u017e prsty uvoln\u00ed jej\u00ed sev\u0159en\u00ed, co\u017e se d\u011bje v\u00a0okam\u017eiku, kdy\u017e je h\u016flka za t\u011blem. Ch\u016fze s holemi ale i bez nich je nesm\u00edrn\u011b cenn\u00e1 pohybov\u00e1 \u010dinnost… Cel\u00fd \u010dl\u00e1nek najdete v b\u0159eznov\u00e9 Medu\u0148ce…<\/p>\n","protected":false},"author":3,"featured_media":12237,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,13,31,10],"tags":[],"class_list":["post-12261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka","category-pece-o-telo","category-pro-inspiraci","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/12261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=12261"}],"version-history":[{"count":1,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/12261\/revisions"}],"predecessor-version":[{"id":12262,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/12261\/revisions\/12262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/12237"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=12261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=12261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=12261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}