{"id":8707,"date":"2023-09-16T06:00:00","date_gmt":"2023-09-16T06:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=8707"},"modified":"2023-09-14T17:14:15","modified_gmt":"2023-09-14T17:14:15","slug":"udelate-drep-aneb-tento-vikend-nevarime-ale-cvicime","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2023\/09\/16\/udelate-drep-aneb-tento-vikend-nevarime-ale-cvicime\/","title":{"rendered":"Ud\u011bl\u00e1te d\u0159ep? aneb Tento v\u00edkend cvi\u010d\u00edme!"},"content":{"rendered":"\n<p><strong>Mil\u00ed p\u0159\u00e1tel\u00e9, o v\u00edkendu v\u011bt\u0161inou na tomto m\u00edst\u011b nach\u00e1z\u00edte recept(y) na n\u011bjakou dobrotu, ale tentokr\u00e1t to bude jinak: <\/strong>velk\u00fd dojem na n\u00e1s toti\u017e ud\u011blal skv\u011bl\u00fd \u010dl\u00e1nek, kter\u00fd na\u0161e autorka MUDr. Ludmila Elekov\u00e1 p\u0159ipravila pro z\u00e1\u0159ijovou MEDU\u0147KU. <strong>(U\u017e jste si ji p\u0159e\u010detli? Pokud ne, je\u0161t\u011b to st\u00edh\u00e1te a tento \u010dl\u00e1nek opravdu doporu\u010dujeme va\u0161\u00ed pozornosti &#8211; m\u016f\u017eete \u010d\u00edst t\u00e9\u017e na <a href=\"http:\/\/e-medunka.cz\" data-type=\"URL\" data-id=\"e-medunka.cz\">e-medunka.cz <\/a> )<\/strong>. Autorka v \u010dl\u00e1nku vysv\u011btluje, pro\u010d pot\u0159ebujeme m\u00edt svaly &#8211; a nejde zdaleka jen o to, abychom dob\u0159e vypadali) &#8211; svaly v mnoha ohledech podmi\u0148uj\u00ed fyzick\u00e9 zdrav\u00ed a od ur\u010dit\u00e9ho v\u011bku p\u0159\u00edmo souvisej\u00ed s t\u00edm, jak bude vypadat na\u0161e  st\u00e1\u0159\u00ed &#8211; jestli budeme sob\u011bsta\u010dn\u00ed, nebo odk\u00e1zan\u00ed na pomoc druh\u00fdch. V \u010dl\u00e1nku se dozv\u00edte mnoho d\u016fle\u017eit\u00fdch informac\u00ed a krom\u011b jin\u00e9ho tak\u00e9 rady, d\u00edky nim\u017e si m\u016f\u017eeme ov\u011b\u0159it, jak na tom aktu\u00e1ln\u011b jsme. <br><strong>Ud\u011bl\u00e1te d\u0159ep? Mo\u017en\u00e1 si \u0159eknete, \u017ee d\u0159ep p\u0159ece um\u00ed ka\u017ed\u00fd.<\/strong> Jen\u017ee &#8211; nen\u00ed to tak jednoduch\u00e9.  Ostatn\u011b, vyzkou\u0161ejte na vlastn\u00ed k\u016f\u017ei a pokud to nebude \u00fapln\u011b ono, nepanika\u0159te &#8211;<strong> dr. Elekov\u00e1 a Medu\u0148ka pro v\u00e1s maj\u00ed \u00fa\u010dinn\u00e9 rady, co s t\u00edm, jak za\u010d\u00edt a co d\u011blat&#8230;   <\/strong><\/p>\n\n\n\n<p><br><em><strong>Z \u010dl\u00e1nku dr. Elekov\u00e9 \u017dena a svaly:<\/strong><\/em><br>T<strong>estem s\u00edly stehenn\u00edch a h\u00fd\u017e\u010fov\u00fdch sval\u016f je je d\u0159ep. Pozor, nen\u00ed to d\u0159ep, kter\u00fd zn\u00e1te z&nbsp;t\u011blesn\u00e9 v\u00fdchovy! Spr\u00e1vn\u00fd d\u0159ep se prov\u00e1d\u00ed takto: <\/strong>Chodidla jsou rovnob\u011b\u017en\u011b na \u0161\u00ed\u0159i bok\u016f. Zvednete palce u nohou, t\u00edm p\u0159esunute t\u011b\u017ei\u0161t\u011b do pat. Poma kles\u00e1te zadkem dol\u016f tak, aby se va\u0161e kolena posunula maxim\u00e1ln\u011b do poloviny d\u00e9lky chodidla. V&nbsp;\u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b se kolena nesm\u00ed dostat p\u0159ed \u0161pi\u010dky nohou! Klesnete do vodorovn\u00e9 pozice stehen. Ruce a trup vyrovn\u00e1vaj\u00ed, p\u0159edklon\u00edte se jen tak abyste udr\u017eeli rovnov\u00e1hu. Tento cvik m\u016f\u017ee b\u00fdt pro n\u011bkoho t\u011b\u017ek\u00fd, bezpe\u010dn\u011bj\u0161\u00ed je cvi\u010dit nad \u017eidl\u00ed. Dejte si \u017eidli do prostoru asi 20cm za paty. Za\u010dn\u011bte klesat do d\u0159epu, jak bylo pops\u00e1no, nem\u011bli byste na \u017eidli \u017euchnout! Pak se pokus\u00edte zvednout tak, abyste \u0161li co nejv\u00edc svisle nahoru, nep\u0159edkl\u00e1n\u011bli se a kolena ne\u0161la p\u0159ed \u0161pi\u010dky. Dal\u0161\u00edm cvikem na nohy a h\u00fd\u017ed\u011b je v\u00fdpad na m\u00edst\u011b. Jednou nohou nakro\u010d\u00edte dop\u0159edu tak, aby d\u00e9lka va\u0161ich nohou a podlahy pod nimi tvo\u0159ila rovnostrann\u00fd troj\u00faheln\u00edk. Chodidla jsou rovnob\u011b\u017en\u011b, \u0161pi\u010dka zadn\u00ed nohy sm\u011b\u0159uje dop\u0159edu. N\u011b\u010deho se p\u0159idr\u017ete a pomalu spou\u0161t\u011bjte p\u00e1nev kolmo k&nbsp;zemi, kolena nesm\u00ed j\u00edt dop\u0159edu! Dole jsou nohy v prav\u00e9m \u00fahlu: b\u00e9rec p\u0159edn\u00ed nohy je kolmo k&nbsp;zemi, stehno vodorovn\u011b. Stehno zadn\u00ed nohy je kolmo k&nbsp;zemi, b\u00e9rec vodorovn\u011b. <strong>Zjist\u00edte-li, \u017ee jsou tyto cviky pro v\u00e1s obt\u00ed\u017en\u00e9, m\u00e1te v\u00e1\u017en\u00fd probl\u00e9m<\/strong>. Objem a s\u00edla stehenn\u00edch sval\u016f p\u0159\u00edmo toti\u017e souvis\u00ed s&nbsp;d\u00e9lkou \u017eivota (siln\u00ed \u017eij\u00ed d\u00e9le) i s&nbsp;rizikem p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed a invalidity. <strong>Chcete-li b\u00fdt ve st\u00e1\u0159\u00ed sob\u011bsta\u010dn\u00ed, mus\u00edte si udr\u017eet s\u00edlu, abyste byli schopni vst\u00e1t z&nbsp;postele, chodit a starat se o sebe! &nbsp;<\/strong><br><em><strong>Cel\u00fd \u010dl\u00e1nek si p\u0159e\u010dtete v z\u00e1\u0159ijov\u00e9 Medu\u0148ce.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mil\u00ed p\u0159\u00e1tel\u00e9, o v\u00edkendu v\u011bt\u0161inou na tomto m\u00edst\u011b nach\u00e1z\u00edte recept(y) na n\u011bjakou dobrotu, ale tentokr\u00e1t to bude jinak: velk\u00fd dojem na n\u00e1s toti\u017e ud\u011blal skv\u011bl\u00fd \u010dl\u00e1nek, kter\u00fd na\u0161e autorka MUDr. Ludmila Elekov\u00e1 p\u0159ipravila pro z\u00e1\u0159ijovou MEDU\u0147KU. (U\u017e jste si ji p\u0159e\u010detli? Pokud ne, je\u0161t\u011b to st\u00edh\u00e1te a tento \u010dl\u00e1nek opravdu doporu\u010dujeme va\u0161\u00ed pozornosti &#8211; m\u016f\u017eete \u010d\u00edst t\u00e9\u017e na e-medunka.cz ). Autorka v \u010dl\u00e1nku vysv\u011btluje, pro\u010d pot\u0159ebujeme m\u00edt svaly &#8211; a nejde zdaleka jen o to, abychom dob\u0159e vypadali) &#8211; svaly v mnoha ohledech podmi\u0148uj\u00ed fyzick\u00e9 zdrav\u00ed a od ur\u010dit\u00e9ho v\u011bku p\u0159\u00edmo souvisej\u00ed s t\u00edm, jak bude vypadat na\u0161e st\u00e1\u0159\u00ed &#8211; jestli budeme sob\u011bsta\u010dn\u00ed, nebo odk\u00e1zan\u00ed na pomoc druh\u00fdch. V \u010dl\u00e1nku se dozv\u00edte mnoho d\u016fle\u017eit\u00fdch informac\u00ed a krom\u011b jin\u00e9ho tak\u00e9 rady, d\u00edky nim\u017e si m\u016f\u017eeme ov\u011b\u0159it, jak na tom aktu\u00e1ln\u011b jsme. Ud\u011bl\u00e1te d\u0159ep? Mo\u017en\u00e1 si \u0159eknete, \u017ee d\u0159ep p\u0159ece um\u00ed ka\u017ed\u00fd. Jen\u017ee &#8211; nen\u00ed to tak jednoduch\u00e9. Ostatn\u011b, vyzkou\u0161ejte na vlastn\u00ed k\u016f\u017ei a pokud to nebude \u00fapln\u011b ono, nepanika\u0159te &#8211; dr. Elekov\u00e1 a Medu\u0148ka pro v\u00e1s maj\u00ed \u00fa\u010dinn\u00e9 rady, co s t\u00edm, jak za\u010d\u00edt a co d\u011blat&#8230; Z \u010dl\u00e1nku dr. Elekov\u00e9 \u017dena a svaly:Testem s\u00edly stehenn\u00edch a h\u00fd\u017e\u010fov\u00fdch sval\u016f je je d\u0159ep. Pozor, nen\u00ed to d\u0159ep, kter\u00fd zn\u00e1te z&nbsp;t\u011blesn\u00e9 v\u00fdchovy! Spr\u00e1vn\u00fd d\u0159ep se prov\u00e1d\u00ed takto: Chodidla jsou rovnob\u011b\u017en\u011b na \u0161\u00ed\u0159i bok\u016f. Zvednete palce u nohou, t\u00edm p\u0159esunute t\u011b\u017ei\u0161t\u011b do pat. Poma kles\u00e1te zadkem dol\u016f tak, aby se va\u0161e kolena posunula maxim\u00e1ln\u011b do poloviny d\u00e9lky chodidla. V&nbsp;\u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b se kolena nesm\u00ed dostat p\u0159ed \u0161pi\u010dky nohou! Klesnete do vodorovn\u00e9 pozice stehen. Ruce a trup vyrovn\u00e1vaj\u00ed, p\u0159edklon\u00edte se jen tak abyste udr\u017eeli rovnov\u00e1hu. Tento cvik m\u016f\u017ee b\u00fdt pro n\u011bkoho t\u011b\u017ek\u00fd, bezpe\u010dn\u011bj\u0161\u00ed je cvi\u010dit nad \u017eidl\u00ed. Dejte si \u017eidli do prostoru asi 20cm za paty. Za\u010dn\u011bte klesat do d\u0159epu, jak bylo pops\u00e1no, nem\u011bli byste na \u017eidli \u017euchnout! Pak se pokus\u00edte zvednout tak, abyste \u0161li co nejv\u00edc svisle nahoru, nep\u0159edkl\u00e1n\u011bli se a kolena ne\u0161la p\u0159ed \u0161pi\u010dky. Dal\u0161\u00edm cvikem na nohy a h\u00fd\u017ed\u011b je v\u00fdpad na m\u00edst\u011b. Jednou nohou nakro\u010d\u00edte dop\u0159edu tak, aby d\u00e9lka va\u0161ich nohou a podlahy pod nimi tvo\u0159ila rovnostrann\u00fd troj\u00faheln\u00edk. Chodidla jsou rovnob\u011b\u017en\u011b, \u0161pi\u010dka zadn\u00ed nohy sm\u011b\u0159uje dop\u0159edu. N\u011b\u010deho se p\u0159idr\u017ete a pomalu spou\u0161t\u011bjte p\u00e1nev kolmo k&nbsp;zemi, kolena nesm\u00ed j\u00edt dop\u0159edu! Dole jsou nohy v prav\u00e9m \u00fahlu: b\u00e9rec p\u0159edn\u00ed nohy je kolmo k&nbsp;zemi, stehno vodorovn\u011b. Stehno zadn\u00ed nohy je kolmo k&nbsp;zemi, b\u00e9rec vodorovn\u011b. Zjist\u00edte-li, \u017ee jsou tyto cviky pro v\u00e1s obt\u00ed\u017en\u00e9, m\u00e1te v\u00e1\u017en\u00fd probl\u00e9m. Objem a s\u00edla stehenn\u00edch sval\u016f p\u0159\u00edmo toti\u017e souvis\u00ed s&nbsp;d\u00e9lkou \u017eivota (siln\u00ed \u017eij\u00ed d\u00e9le) i s&nbsp;rizikem p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed a invalidity. Chcete-li b\u00fdt ve st\u00e1\u0159\u00ed sob\u011bsta\u010dn\u00ed, mus\u00edte si udr\u017eet s\u00edlu, abyste byli schopni vst\u00e1t z&nbsp;postele, chodit a starat se o sebe! &nbsp;Cel\u00fd \u010dl\u00e1nek si p\u0159e\u010dtete v z\u00e1\u0159ijov\u00e9 Medu\u0148ce.<\/p>\n","protected":false},"author":3,"featured_media":8711,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,13,31,10],"tags":[],"class_list":["post-8707","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\/8707","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=8707"}],"version-history":[{"count":4,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8707\/revisions"}],"predecessor-version":[{"id":8712,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8707\/revisions\/8712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/8711"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=8707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=8707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=8707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}