{"id":3745,"date":"2022-08-15T06:00:00","date_gmt":"2022-08-15T06:00:00","guid":{"rendered":"http:\/\/www.mojemedunka.cz\/?p=3745"},"modified":"2022-08-13T09:19:11","modified_gmt":"2022-08-13T09:19:11","slug":"proc-cvicit-abychom-spravne-chodili","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2022\/08\/15\/proc-cvicit-abychom-spravne-chodili\/","title":{"rendered":"Pro\u010d cvi\u010dit? Abychom spr\u00e1vn\u011b chodili…"},"content":{"rendered":"\n

Chodit p\u0159ece um\u00ed ka\u017ed\u00fd<\/strong><\/em>, napadne v\u00e1s mo\u017en\u00e1 p\u0159i \u010dten\u00ed tohoto titulku. Jasn\u011b, chodit um\u00edme odmala, a zd\u00e1 se to samoz\u0159ejm\u00e9, mnohem m\u00e9n\u011b se ale b\u011bhem \u017eivota zab\u00fdv\u00e1me t\u00edm, jestli chod\u00edme spr\u00e1vn\u011b a jestli ned\u00e1v\u00e1me sv\u00fdm noh\u00e1m a v\u016fbec sv\u00e9mu t\u011blu zbyte\u010dn\u011b „zabrat“, nebo ho naopak nezanedb\u00e1v\u00e1me… Oboj\u00ed by se mohlo \u010dasem vymst\u00edt – a tomu m\u016f\u017eeme p\u0159edej\u00edt.<\/strong> V\u00edte t\u0159eba, jakou roli hraje p\u0159i pohybu nohou st\u0159ed t\u011bla nebo pro\u010d jsou d\u016fle\u017eit\u00e9 svaly p\u00e1nevn\u00edho dna? A jak je to se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla?
To v\u0161e, a mnoho dal\u0161\u00edch informac\u00ed, zahrnul do sv\u00e9 v\u00fdborn\u00e9 knihy s p\u011bkn\u00fdm n\u00e1zvem NOHY, NO\u017dKY, NO\u017dI\u010cKY<\/strong> jej\u00ed autor Pavel Kloud.<\/em><\/strong> Kniha je sou\u010d\u00e1st\u00ed edice KNIHOVNI\u010cKA MEDU\u0147KY<\/strong> a stoj\u00ed rozhodn\u011b za p\u0159e\u010dten\u00ed. D\u00edky t\u00e9to knize toti\u017e m\u016f\u017eeme pochopit mnoh\u00e9 souvislosti, kter\u00e9 n\u00e1s p\u0159edt\u00edm mo\u017en\u00e1 nenapadly – a na\u0161e nohy to ocen\u00ed…-:)
Knihu z\u00edsk\u00e1te na www.knihovnickamedunky.cz <\/a> <\/p>\n\n\n\n

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Pro\u010d cvi\u010dit?<\/strong>
\u00da\u010delem cvi\u010den\u00ed je pos\u00edlen\u00ed ochabl\u00fdch sval\u016f a prota\u017een\u00ed zkr\u00e1cen\u00fdch svalov\u00fdch skupin, uvoln\u011bn\u00ed kloub\u016f, sn\u00ed\u017een\u00ed nap\u011bt\u00ed a k\u0159e\u010d\u00ed.
Cviky na prota\u017een\u00ed a zlep\u0161en\u00ed pohybu v kloubech prov\u00e1d\u00edme postupn\u011b. Zvy\u0161ujeme n\u00e1rok na pohyb, c\u00edt\u00edme po\u010d\u00e1te\u010dn\u00ed odpor, po n\u011bm\u017e se kloubn\u00ed spojen\u00ed uvol\u0148uje. Cvi\u010d\u00edme do bolesti v okol\u00ed kloubu, kter\u00e1 zmiz\u00ed, jakmile p\u0159estaneme cvi\u010dit. Z\u00e1le\u017e\u00ed na tom, jak dlouho udr\u017e\u00edme p\u0159\u00edslu\u0161nou polohu, za\u010d\u00edn\u00e1me n\u011bkolika vte\u0159inami a postupn\u011b po\u010det opakov\u00e1n\u00ed zvy\u0161ujeme.
Cviky na zv\u00fd\u0161en\u00ed s\u00edly a stability mus\u00edme opakovat, svaly reaguj\u00ed na z\u00e1t\u011b\u017e. Cvi\u010d\u00edme zpravidla tak dlouho, dokud ve svalech nepoc\u00edt\u00edme \u00fanavu, nebo m\u016f\u017eeme c\u00edtit p\u0159\u00edjemnou bolest. V tom p\u0159\u00edpad\u011b cvi\u010d\u00edme \u00fa\u010dinn\u011b. P\u0159i siln\u011bj\u0161\u00ed k\u0159e\u010di p\u0159estaneme cvi\u010dit. 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.
Cvi\u010d\u00edme denn\u011b a pokud mo\u017eno ve stejnou dobu. C\u00edl by m\u011bl b\u00fdt zpo\u010d\u00e1tku skromn\u00fd, realistick\u00fd. I deset minut m\u016f\u017ee p\u0159in\u00e9st ukotven\u00ed cvi\u010debn\u00edho n\u00e1vyku a jistotu, \u017ee sv\u00e9ho c\u00edle dos\u00e1hneme. Pozd\u011bji sami tuto dobu zv\u00fd\u0161\u00edme, nebo cvi\u010den\u00ed opakujeme v jinou denn\u00ed dobu.
Cvi\u010dit za\u010d\u00edn\u00e1me zlehka, a pokud m\u00e1me n\u011bjak\u00e9 zran\u011bn\u00ed, je t\u0159eba poradit se s odborn\u00edkem. Jsme trp\u011bliv\u00ed, uzdraven\u00ed z lenosti a letargie prob\u00edh\u00e1 u ka\u017ed\u00e9ho jin\u00fdm tempem. 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, nepochopen\u00ed okol\u00ed a nevym\u00fd\u0161l\u00edme dal\u0161\u00ed v\u00fdmluvy pro odl\u00e1len\u00ed za\u010d\u00e1tku cvi\u010den\u00ed. Chceme-li se c\u00edtit l\u00e9pe, za\u010d\u00edn\u00e1me hned.
Je \u010das nalistovat kapitolu \u010d\u00edslo 3 a p\u0159ipomenout si princip MANA: \u201eTe\u010f je okam\u017eik moci\u201c. Moc znamen\u00e1 schopnost d\u011blat nebo jednat a tak\u00e9 autoritu nebo vliv. Mluv\u00edm o tvo\u0159iv\u00e9 moci a tak\u00e9 mluv\u00edm o vlivu a moci p\u0159im\u011bt sami sebe n\u011bco ud\u011blat \u010di n\u011bjak\u00fdm zp\u016fsobem jednat.<\/p>\n\n\n\n

Obnoven\u00ed svalov\u00e9 rovnov\u00e1hy<\/strong>
Vysv\u011btlen\u00ed zp\u016fsobu protahov\u00e1n\u00ed zkr\u00e1cen\u00fdch a posilov\u00e1n\u00ed oslaben\u00fdch sval\u016f pat\u0159\u00ed do z\u00e1kladn\u00edho rehabilita\u010dn\u00edho pl\u00e1nu ka\u017ed\u00e9ho \u010dlov\u011bka.
V\u011bt\u0161ina d\u016fle\u017eit\u00fdch kostern\u00edch sval\u016f m\u00e1 tendenci bu\u010f ke zkr\u00e1cen\u00ed, nebo k oslaben\u00ed. Jestli se tato tendence skute\u010dn\u011b projev\u00ed, z\u00e1le\u017e\u00ed na zp\u016fsobu \u017eivota ka\u017ed\u00e9ho \u010dlov\u011bka. M\u016f\u017ee to ovlivnit tak\u00e9 \u00faraz nebo nemoc, ale nejd\u016fle\u017eit\u011bj\u0161\u00ed vliv m\u00e1 pohybov\u00e1 chudost a jednostrannost modern\u00edho zp\u016fsobu \u017eivota. T\u00edm se vytv\u00e1\u0159ej\u00ed pohybov\u00e9 programy, ve kter\u00fdch se v\u00fdrazn\u011bji aktivuj\u00ed svaly s tendenc\u00ed ke zkr\u00e1cen\u00ed na \u00fakor aktivity sval\u016f s tendenc\u00ed k oslaben\u00ed. Hyperaktivn\u00ed svaly se \u010dastou aktivitou d\u00e1le posiluj\u00ed, hypoaktivn\u00ed svaly v d\u016fsledku nedostate\u010dn\u00e9 aktivity d\u00e1le sl\u00e1bnou. Svalov\u00e1 nerovnov\u00e1ha se d\u00e1le prohlubuje a nefyziologick\u00e9, nespr\u00e1vn\u00e9 pohybov\u00e9 programy se upev\u0148uj\u00ed.
Cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na obnoven\u00ed svalov\u00e9 rovnov\u00e1hy je uvoln\u011bn\u00ed a prota\u017een\u00ed zkr\u00e1cen\u00fdch a pos\u00edlen\u00ed oslaben\u00fdch sval\u016f. Mus\u00edme se zam\u011b\u0159it na denn\u00ed pohybov\u00e9 stereotypy, jak\u00fdmi jsou ch\u016fze a sezen\u00ed a ostatn\u00ed b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti. Nap\u0159\u00edklad p\u0159i n\u00e1cviku spr\u00e1vn\u00e9 ch\u016fze bude \u00fasp\u011b\u0161n\u00fd teprve po pos\u00edlen\u00ed sval\u016f, kter\u00e9 oslaben\u00edm spr\u00e1vn\u00e9 ch\u016fzi br\u00e1nily a sou\u010dasn\u011b prota\u017een\u00edm sval\u016f, kter\u00e9 jsou sta\u017een\u00e9. Zam\u011b\u0159ujeme se ale hlavn\u011b na \u00fa\u010deln\u00fd zp\u016fsob prov\u00e1d\u011bn\u00ed slo\u017eit\u011bj\u0161\u00edch pohyb\u016f, p\u0159e\u00addev\u0161\u00edm pohyb\u016f ka\u017edodenn\u00edho \u017eivota. Svalovou rovnov\u00e1hu cvi\u010den\u00edm st\u00e1le upev\u0148ujeme, nebo\u0165 v\u011bt\u0161ina vliv\u016f, kter\u00e9 vedly k jej\u00edmu poru\u0161en\u00ed, p\u016fsob\u00ed \u010dasto i nad\u00e1le. Cviky jsou v\u017edy individu\u00e1ln\u00ed, proto\u017ee i pohybov\u00e9 zvyklosti m\u00e1 ka\u017ed\u00fd zcela jin\u00e9.
Proto tak\u00e9 zp\u016fsob proveden\u00ed pohybu je individu\u00e1ln\u00ed. Co je optim\u00e1ln\u00ed pro jednoho, nemus\u00ed b\u00fdt optim\u00e1ln\u00ed pro jin\u00e9ho a i u t\u00e9ho\u017e jedince optimum neust\u00e1le kol\u00eds\u00e1. N\u00e1cvik svalov\u00e9 souhry nutn\u00e9 pro spr\u00e1vn\u00e9 cvi\u010den\u00ed jak\u00e9hokoli druhu je tedy do jist\u00e9 m\u00edry i n\u00e1cvikem 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 svaly dna p\u00e1nevn\u00edho<\/strong>
D\u016fle\u017eitou funkci pro zdravou funkci doln\u00edch kon\u010detin maj\u00ed svaly st\u0159edu t\u011bla a svaly dna p\u00e1nevn\u00edho. Posilujeme p\u0159edev\u0161\u00edm z\u00e1kladnu pro v\u0161echny pohyby, 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 jsou pr\u00e1v\u011b svaly st\u0159edu t\u011bla m\u00e1lo aktivn\u00ed a ochabuj\u00ed. N\u00e1sleduje \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, kter\u00e9 zp\u016fsobuje 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. V prv\u00e9 \u0159ad\u011b posilujeme svaly na p\u0159edn\u00ed \u010d\u00e1sti t\u011bla, co\u017e jsou svaly b\u0159i\u0161n\u00ed (p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 a \u0161ikm\u00e9 zevn\u00ed i hlubok\u00e9), svaly dna p\u00e1nevn\u00edho a ohyba\u010de ky\u010dl\u00ed. Stejn\u011b d\u016fle\u017eit\u00e9 je pos\u00edlen\u00ed zadn\u00edch sval\u016f, tedy vzp\u0159imova\u010d\u016f trupu, kter\u00e9 se t\u00e1hnou po cel\u00e9 d\u00e9lce p\u00e1te\u0159e, sval\u016f h\u00fd\u017e\u010fov\u00fdch (mal\u00e9ho, st\u0159edn\u00edho a velk\u00e9ho), \u010dty\u0159hlav\u00e9ho svalu bedern\u00edho a skupiny 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 dos\u00e1hnout mezi nimi rovnov\u00e1hy, kter\u00e1 m\u00e1 vliv na zdrav\u00ed, oporu i spr\u00e1vnou funkci a proto je dobr\u00e9 se na za\u010d\u00e1tku cvi\u010den\u00ed poradit s odborn\u00edkem. Ka\u017ed\u00e9 zam\u011bstn\u00e1n\u00ed, sport i b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti zapojuj\u00ed zm\u00edn\u011bn\u00e9 skupiny sval\u016f individu\u00e1ln\u011b. 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, nebo ochabl\u00e9 svaly p\u00e1nevn\u00edho dna a sv\u011bra\u010d\u016f mo\u010dov\u00e9 trubice.<\/p>\n\n\n\n

Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/strong>
M\u00e1 hodn\u011b spole\u010dn\u00e9ho s emo\u010dn\u00ed rovnov\u00e1hou a rozhoduje o tom, jak vypad\u00e1me, i o tom, jak se moment\u00e1ln\u011b c\u00edt\u00edme. Stabilita hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu, celkov\u00e9 kondice a ment\u00e1ln\u00ed a emo\u010dn\u00ed pohoda je zde rozhoduj\u00edc\u00ed. Tak\u00e9 spr\u00e1vn\u00e9 sezen\u00ed sni\u017euje tlak vyv\u00edjen\u00fd na z\u00e1da, a kdo tr\u00e1v\u00ed na \u017eidli v\u011bt\u0161inu pracovn\u00edho dne, m\u011bl by db\u00e1t na kompenza\u010dn\u00ed cvi\u010den\u00ed a spr\u00e1vn\u00e9mu sezen\u00ed v\u011bnovat zv\u00fd\u0161enou pozornost.
Kdo v\u011bt\u0161inu pracovn\u00edho dne prosed\u00ed, m\u011bl by pe\u010dliv\u011b vyb\u00edrat \u017eidli, na kter\u00e9 tento \u010das bude tr\u00e1vit. V\u011bt\u0161ina kvalitn\u00edch \u017eidl\u00ed umo\u017e\u0148uje dynamick\u00fd sed, kter\u00fd dovoluje co nej\u010dast\u011bji st\u0159\u00eddat polohu a zat\u011b\u017euje st\u0159\u00eddav\u011b oba sedac\u00ed hrboly. Tento sed je v\u0161ak neklidn\u00fd a m\u016f\u017ee ru\u0161it soust\u0159ed\u011bn\u00ed na pr\u00e1ci. Nejlep\u0161\u00ed syst\u00e9m sezen\u00ed je takov\u00fd, kter\u00fd dynamicky zat\u011b\u017euje ke st\u0159\u00eddav\u00e9mu nap\u00edn\u00e1n\u00ed a uvol\u0148ov\u00e1n\u00ed sval\u016f a p\u0159itom neru\u0161\u00ed na\u0161i koncentraci ani nezat\u011b\u017euje zrak kmit\u00e1n\u00edm… <\/p>\n\n\n\n

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Chodit p\u0159ece um\u00ed ka\u017ed\u00fd, napadne v\u00e1s mo\u017en\u00e1 p\u0159i \u010dten\u00ed tohoto titulku. Jasn\u011b, chodit um\u00edme odmala, a zd\u00e1 se to samoz\u0159ejm\u00e9, mnohem m\u00e9n\u011b se ale b\u011bhem \u017eivota zab\u00fdv\u00e1me t\u00edm, jestli chod\u00edme spr\u00e1vn\u011b a jestli ned\u00e1v\u00e1me sv\u00fdm noh\u00e1m a v\u016fbec sv\u00e9mu t\u011blu zbyte\u010dn\u011b „zabrat“, nebo ho naopak nezanedb\u00e1v\u00e1me… Oboj\u00ed by se mohlo \u010dasem vymst\u00edt – a tomu m\u016f\u017eeme p\u0159edej\u00edt. V\u00edte t\u0159eba, jakou roli hraje p\u0159i pohybu nohou st\u0159ed t\u011bla nebo pro\u010d jsou d\u016fle\u017eit\u00e9 svaly p\u00e1nevn\u00edho dna? A jak je to se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla? To v\u0161e, a mnoho dal\u0161\u00edch informac\u00ed, zahrnul do sv\u00e9 v\u00fdborn\u00e9 knihy s p\u011bkn\u00fdm n\u00e1zvem NOHY, NO\u017dKY, NO\u017dI\u010cKY jej\u00ed autor Pavel Kloud. Kniha je sou\u010d\u00e1st\u00ed edice KNIHOVNI\u010cKA MEDU\u0147KY a stoj\u00ed rozhodn\u011b za p\u0159e\u010dten\u00ed. D\u00edky t\u00e9to knize toti\u017e m\u016f\u017eeme pochopit mnoh\u00e9 souvislosti, kter\u00e9 n\u00e1s p\u0159edt\u00edm mo\u017en\u00e1 nenapadly – a na\u0161e nohy to ocen\u00ed…-:)Knihu z\u00edsk\u00e1te na www.knihovnickamedunky.cz Pro\u010d cvi\u010dit?\u00da\u010delem cvi\u010den\u00ed je pos\u00edlen\u00ed ochabl\u00fdch sval\u016f a prota\u017een\u00ed zkr\u00e1cen\u00fdch svalov\u00fdch skupin, uvoln\u011bn\u00ed kloub\u016f, sn\u00ed\u017een\u00ed nap\u011bt\u00ed a k\u0159e\u010d\u00ed.Cviky na prota\u017een\u00ed a zlep\u0161en\u00ed pohybu v kloubech prov\u00e1d\u00edme postupn\u011b. Zvy\u0161ujeme n\u00e1rok na pohyb, c\u00edt\u00edme po\u010d\u00e1te\u010dn\u00ed odpor, po n\u011bm\u017e se kloubn\u00ed spojen\u00ed uvol\u0148uje. Cvi\u010d\u00edme do bolesti v okol\u00ed kloubu, kter\u00e1 zmiz\u00ed, jakmile p\u0159estaneme cvi\u010dit. Z\u00e1le\u017e\u00ed na tom, jak dlouho udr\u017e\u00edme p\u0159\u00edslu\u0161nou polohu, za\u010d\u00edn\u00e1me n\u011bkolika vte\u0159inami a postupn\u011b po\u010det opakov\u00e1n\u00ed zvy\u0161ujeme.Cviky na zv\u00fd\u0161en\u00ed s\u00edly a stability mus\u00edme opakovat, svaly reaguj\u00ed na z\u00e1t\u011b\u017e. Cvi\u010d\u00edme zpravidla tak dlouho, dokud ve svalech nepoc\u00edt\u00edme \u00fanavu, nebo m\u016f\u017eeme c\u00edtit p\u0159\u00edjemnou bolest. V tom p\u0159\u00edpad\u011b cvi\u010d\u00edme \u00fa\u010dinn\u011b. P\u0159i siln\u011bj\u0161\u00ed k\u0159e\u010di p\u0159estaneme cvi\u010dit. 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.Cvi\u010d\u00edme denn\u011b a pokud mo\u017eno ve stejnou dobu. C\u00edl by m\u011bl b\u00fdt zpo\u010d\u00e1tku skromn\u00fd, realistick\u00fd. I deset minut m\u016f\u017ee p\u0159in\u00e9st ukotven\u00ed cvi\u010debn\u00edho n\u00e1vyku a jistotu, \u017ee sv\u00e9ho c\u00edle dos\u00e1hneme. Pozd\u011bji sami tuto dobu zv\u00fd\u0161\u00edme, nebo cvi\u010den\u00ed opakujeme v jinou denn\u00ed dobu.Cvi\u010dit za\u010d\u00edn\u00e1me zlehka, a pokud m\u00e1me n\u011bjak\u00e9 zran\u011bn\u00ed, je t\u0159eba poradit se s odborn\u00edkem. Jsme trp\u011bliv\u00ed, uzdraven\u00ed z lenosti a letargie prob\u00edh\u00e1 u ka\u017ed\u00e9ho jin\u00fdm tempem. 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, nepochopen\u00ed okol\u00ed a nevym\u00fd\u0161l\u00edme dal\u0161\u00ed v\u00fdmluvy pro odl\u00e1len\u00ed za\u010d\u00e1tku cvi\u010den\u00ed. Chceme-li se c\u00edtit l\u00e9pe, za\u010d\u00edn\u00e1me hned.Je \u010das nalistovat kapitolu \u010d\u00edslo 3 a p\u0159ipomenout si princip MANA: \u201eTe\u010f je okam\u017eik moci\u201c. Moc znamen\u00e1 schopnost d\u011blat nebo jednat a tak\u00e9 autoritu nebo vliv. Mluv\u00edm o tvo\u0159iv\u00e9 moci a tak\u00e9 mluv\u00edm o vlivu a moci p\u0159im\u011bt sami sebe n\u011bco ud\u011blat \u010di n\u011bjak\u00fdm zp\u016fsobem jednat. Obnoven\u00ed svalov\u00e9 rovnov\u00e1hyVysv\u011btlen\u00ed zp\u016fsobu protahov\u00e1n\u00ed zkr\u00e1cen\u00fdch a posilov\u00e1n\u00ed oslaben\u00fdch sval\u016f pat\u0159\u00ed do z\u00e1kladn\u00edho rehabilita\u010dn\u00edho pl\u00e1nu ka\u017ed\u00e9ho \u010dlov\u011bka.V\u011bt\u0161ina d\u016fle\u017eit\u00fdch kostern\u00edch sval\u016f m\u00e1 tendenci bu\u010f ke zkr\u00e1cen\u00ed, nebo k oslaben\u00ed. Jestli se tato tendence skute\u010dn\u011b projev\u00ed, z\u00e1le\u017e\u00ed na zp\u016fsobu \u017eivota ka\u017ed\u00e9ho \u010dlov\u011bka. M\u016f\u017ee to ovlivnit tak\u00e9 \u00faraz nebo nemoc, ale nejd\u016fle\u017eit\u011bj\u0161\u00ed vliv m\u00e1 pohybov\u00e1 chudost a jednostrannost modern\u00edho zp\u016fsobu \u017eivota. T\u00edm se vytv\u00e1\u0159ej\u00ed pohybov\u00e9 programy, ve kter\u00fdch se v\u00fdrazn\u011bji aktivuj\u00ed svaly s tendenc\u00ed ke zkr\u00e1cen\u00ed na \u00fakor aktivity sval\u016f s tendenc\u00ed k oslaben\u00ed. Hyperaktivn\u00ed svaly se \u010dastou aktivitou d\u00e1le posiluj\u00ed, hypoaktivn\u00ed svaly v d\u016fsledku nedostate\u010dn\u00e9 aktivity d\u00e1le sl\u00e1bnou. Svalov\u00e1 nerovnov\u00e1ha se d\u00e1le prohlubuje a nefyziologick\u00e9, nespr\u00e1vn\u00e9 pohybov\u00e9 programy se upev\u0148uj\u00ed.Cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na obnoven\u00ed svalov\u00e9 rovnov\u00e1hy je uvoln\u011bn\u00ed a prota\u017een\u00ed zkr\u00e1cen\u00fdch a pos\u00edlen\u00ed oslaben\u00fdch sval\u016f. Mus\u00edme se zam\u011b\u0159it na denn\u00ed pohybov\u00e9 stereotypy, jak\u00fdmi jsou ch\u016fze a sezen\u00ed a ostatn\u00ed b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti. Nap\u0159\u00edklad p\u0159i n\u00e1cviku spr\u00e1vn\u00e9 ch\u016fze bude \u00fasp\u011b\u0161n\u00fd teprve po pos\u00edlen\u00ed sval\u016f, kter\u00e9 oslaben\u00edm spr\u00e1vn\u00e9 ch\u016fzi br\u00e1nily a sou\u010dasn\u011b prota\u017een\u00edm sval\u016f, kter\u00e9 jsou sta\u017een\u00e9. Zam\u011b\u0159ujeme se ale hlavn\u011b na \u00fa\u010deln\u00fd zp\u016fsob prov\u00e1d\u011bn\u00ed slo\u017eit\u011bj\u0161\u00edch pohyb\u016f, p\u0159e\u00addev\u0161\u00edm pohyb\u016f ka\u017edodenn\u00edho \u017eivota. Svalovou rovnov\u00e1hu cvi\u010den\u00edm st\u00e1le upev\u0148ujeme, nebo\u0165 v\u011bt\u0161ina vliv\u016f, kter\u00e9 vedly k jej\u00edmu poru\u0161en\u00ed, p\u016fsob\u00ed \u010dasto i nad\u00e1le. Cviky jsou v\u017edy individu\u00e1ln\u00ed, proto\u017ee i pohybov\u00e9 zvyklosti m\u00e1 ka\u017ed\u00fd zcela jin\u00e9.Proto tak\u00e9 zp\u016fsob proveden\u00ed pohybu je individu\u00e1ln\u00ed. Co je optim\u00e1ln\u00ed pro jednoho, nemus\u00ed b\u00fdt optim\u00e1ln\u00ed pro jin\u00e9ho a i u t\u00e9ho\u017e jedince optimum neust\u00e1le kol\u00eds\u00e1. N\u00e1cvik svalov\u00e9 souhry nutn\u00e9 pro spr\u00e1vn\u00e9 cvi\u010den\u00ed jak\u00e9hokoli druhu je tedy do jist\u00e9 m\u00edry i n\u00e1cvikem spr\u00e1vn\u00e9ho prov\u00e1d\u011bn\u00ed slo\u017eit\u011bj\u0161\u00edch pohyb\u016f ka\u017edodenn\u00edho \u017eivota. Svaly st\u0159edu t\u011bla a svaly dna p\u00e1nevn\u00edhoD\u016fle\u017eitou funkci pro zdravou funkci doln\u00edch kon\u010detin maj\u00ed svaly st\u0159edu t\u011bla a svaly dna p\u00e1nevn\u00edho. Posilujeme p\u0159edev\u0161\u00edm z\u00e1kladnu pro v\u0161echny pohyby, 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 jsou pr\u00e1v\u011b svaly st\u0159edu t\u011bla m\u00e1lo aktivn\u00ed a ochabuj\u00ed. N\u00e1sleduje \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, kter\u00e9 zp\u016fsobuje 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. V prv\u00e9 \u0159ad\u011b posilujeme svaly na p\u0159edn\u00ed \u010d\u00e1sti t\u011bla, co\u017e jsou svaly b\u0159i\u0161n\u00ed (p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 a \u0161ikm\u00e9 zevn\u00ed i hlubok\u00e9), svaly dna p\u00e1nevn\u00edho a ohyba\u010de ky\u010dl\u00ed. Stejn\u011b d\u016fle\u017eit\u00e9 je pos\u00edlen\u00ed zadn\u00edch sval\u016f, tedy vzp\u0159imova\u010d\u016f trupu, kter\u00e9 se t\u00e1hnou po cel\u00e9 d\u00e9lce p\u00e1te\u0159e, sval\u016f h\u00fd\u017e\u010fov\u00fdch (mal\u00e9ho, st\u0159edn\u00edho a velk\u00e9ho), \u010dty\u0159hlav\u00e9ho svalu bedern\u00edho a skupiny 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 dos\u00e1hnout mezi nimi rovnov\u00e1hy, kter\u00e1 m\u00e1 vliv na zdrav\u00ed, oporu i spr\u00e1vnou funkci a proto je dobr\u00e9 se na za\u010d\u00e1tku cvi\u010den\u00ed poradit s odborn\u00edkem. Ka\u017ed\u00e9 zam\u011bstn\u00e1n\u00ed, sport i b\u011b\u017en\u00e9 denn\u00ed \u010dinnosti zapojuj\u00ed zm\u00edn\u011bn\u00e9 skupiny sval\u016f individu\u00e1ln\u011b. 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, nebo ochabl\u00e9 svaly p\u00e1nevn\u00edho dna a sv\u011bra\u010d\u016f mo\u010dov\u00e9 trubice. Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011blaM\u00e1 hodn\u011b spole\u010dn\u00e9ho s emo\u010dn\u00ed rovnov\u00e1hou a rozhoduje o tom, jak vypad\u00e1me, i o tom, jak se moment\u00e1ln\u011b c\u00edt\u00edme. Stabilita hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu, celkov\u00e9 kondice a ment\u00e1ln\u00ed a emo\u010dn\u00ed pohoda je zde rozhoduj\u00edc\u00ed. Tak\u00e9 spr\u00e1vn\u00e9 sezen\u00ed sni\u017euje tlak vyv\u00edjen\u00fd na z\u00e1da, a kdo tr\u00e1v\u00ed na \u017eidli v\u011bt\u0161inu pracovn\u00edho dne, m\u011bl by db\u00e1t na kompenza\u010dn\u00ed cvi\u010den\u00ed a spr\u00e1vn\u00e9mu sezen\u00ed v\u011bnovat zv\u00fd\u0161enou pozornost.Kdo v\u011bt\u0161inu pracovn\u00edho dne prosed\u00ed, m\u011bl by pe\u010dliv\u011b vyb\u00edrat \u017eidli, na kter\u00e9 tento \u010das bude tr\u00e1vit. V\u011bt\u0161ina kvalitn\u00edch \u017eidl\u00ed umo\u017e\u0148uje dynamick\u00fd sed, kter\u00fd dovoluje co nej\u010dast\u011bji st\u0159\u00eddat polohu a zat\u011b\u017euje st\u0159\u00eddav\u011b oba sedac\u00ed hrboly. Tento sed je v\u0161ak neklidn\u00fd a m\u016f\u017ee ru\u0161it soust\u0159ed\u011bn\u00ed na pr\u00e1ci. Nejlep\u0161\u00ed syst\u00e9m sezen\u00ed je takov\u00fd, kter\u00fd dynamicky zat\u011b\u017euje ke st\u0159\u00eddav\u00e9mu nap\u00edn\u00e1n\u00ed a uvol\u0148ov\u00e1n\u00ed sval\u016f a p\u0159itom neru\u0161\u00ed na\u0161i koncentraci ani nezat\u011b\u017euje zrak kmit\u00e1n\u00edm…<\/p>\n","protected":false},"author":3,"featured_media":1123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,28,1,33,10],"tags":[],"class_list":["post-3745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alternativni-medicina","category-knihovnicka-medunky","category-medunka","category-rady-a-tipy","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3745","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=3745"}],"version-history":[{"count":5,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3745\/revisions"}],"predecessor-version":[{"id":3750,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3745\/revisions\/3750"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/1123"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=3745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=3745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=3745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}