{"id":8756,"date":"2023-09-27T07:57:50","date_gmt":"2023-09-27T07:57:50","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=8756"},"modified":"2023-09-27T08:00:54","modified_gmt":"2023-09-27T08:00:54","slug":"a-zase-cvicime-tentokrat-ani-nepotrebujeme-sportovni-boty","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2023\/09\/27\/a-zase-cvicime-tentokrat-ani-nepotrebujeme-sportovni-boty\/","title":{"rendered":"&#8230;a zase cvi\u010d\u00edme&#8220;! Tentokr\u00e1t ani nepot\u0159ebujeme sportovn\u00ed boty&#8230;"},"content":{"rendered":"\n<p><strong><em>V \u0159\u00edjnov\u00e9 Medu\u0148ce (pr\u00e1v\u011b vy\u0161la)<\/em><\/strong> rad\u00ed ve sv\u00e9m \u010dl\u00e1nku <em><strong>Cvi\u010den\u00ed a \u00fanava<\/strong><\/em> <em><strong>MUDr. Ludmila Elekov\u00e1 <\/strong><\/em>krom\u011b jin\u00e9ho, jak cvi\u010dit, kdy\u017e jsme unaven\u00ed nebo m\u00e1me n\u011bjak\u00e9 fyzick\u00e9 omezen\u00ed. P\u0159edstavuje n\u00e1m cvi\u010den\u00ed, kter\u00e9 m\u016f\u017ee zkusit opravdu, ale opravdu ka\u017ed\u00fd&#8230;-:) Cvi\u010dit m\u016f\u017eete dokonce i v sedu nebo vle\u017ee. O co jde? <strong>Jmenuje se tightercise<\/strong>. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>Z \u010dl\u00e1nku dr. Elekov\u00e9:<\/strong><\/em><\/p>\n\n\n\n<p>Dr. Denis Wilson, jeho\u017e jsem ji\u017e zm\u00ednila v\u00a0souvislosti se \u0161t\u00edtnou \u017el\u00e1zou, vymyslel druh cvi\u010den\u00ed, kter\u00e9 nazval <em>fastercise<\/em>. Anglick\u00e9 slovo fast = rychl\u00fd. Fastercise m\u00e1 dva podruhy, kter\u00e9 nazval tighercise (tight = sta\u017een\u00fd, t\u011bsn\u00fd) a <em>shivercise<\/em> (shiver = t\u0159\u00e1st se). Oba druhy se prov\u00e1d\u011bj\u00ed s maxim\u00e1ln\u00ed intenzitou\/rychlost\u00ed.<br><strong>P\u0159i tighercise se svaly st\u00e1hnou co nejsiln\u011bji a dr\u017e\u00edme. <\/strong>Zv\u00ed\u0159ata, d\u011bti i n\u011bkte\u0159\u00ed dosp\u011bl\u00ed to d\u011blaj\u00ed intuitivn\u011b r\u00e1no: st\u00e1hnou svaly a p\u011bkn\u011b se prot\u00e1hnou. To je nejjednodu\u0161\u0161\u00ed proveden\u00ed a m\u016f\u017ee t\u00edm za\u010d\u00edt i ten, kdo na nic jin\u00e9ho nem\u00e1 s\u00edlu. Tightercise vydr\u017e\u00edme maxim\u00e1ln\u011b minutu, za\u010d\u00e1te\u010dn\u00edk jen 10-20 sekund. Kdy\u017e dr\u017e\u00edme zatnut\u00e9 svaly, velmi rychle vy\u010derp\u00e1me bun\u011b\u010dnou energii, svaly za\u010dnou fermentovat gluk\u00f3zu a produkovat kyselinu ml\u00e9\u010dnou. To je sign\u00e1l pro tvorbu nov\u00fdch mitochondri\u00ed a svalov\u00fdch bun\u011bk.<br><strong>Tightercise m\u016f\u017eete d\u011blat tak, \u017ee prost\u011b st\u00e1hnete co nejv\u00edc sval\u016f na t\u011ble najednou, ve stoje, v sedu nebo lehu<\/strong>. Lze tak cvi\u010dit i jednotliv\u00e9 svaly: zaujmete pozici, ve kter\u00e9 jsou svaly sta\u017een\u00e9. Zvednut\u00e9 pa\u017ee nahoru, tla\u010d\u00edm strop = ramena, pa\u017ee. Odtla\u010duji st\u011bnu dop\u0159edu od sebe = prsn\u00ed svaly a triceps. Zapa\u017euji a nap\u00edn\u00e1m pa\u017ee = z\u00e1dov\u00e9 svaly a triceps. Ohnu pa\u017ee v\u00a0lokti a silou dr\u017e\u00edm = biceps a svaly p\u0159edlokt\u00ed, pokud sou\u010dasn\u011b zatnu ruce v\u00a0p\u011bst. Zaujmu pozici pro cvik \u201eprkno\u201c a dr\u017e\u00edm: pa\u017ee, ramena, prsn\u00ed, z\u00e1dov\u00e9, b\u0159icho, h\u00fd\u017ed\u011b, nohy. Zaujmu pozici p\u0159i squatu (d\u0159epu \u2013 pozor, kolena nejdou p\u0159ed \u0161pi\u010dky nohou!) = nohy, h\u00fd\u017ed\u011b. Postav\u00edm se na \u0161pi\u010dky = l\u00fdtka a zadn\u00ed svaly stehen, h\u00fd\u017ed\u011b. Lehnu si na b\u0159icho a zvednu silou kon\u010detiny do vzduchu a dr\u017e\u00edm = v\u0161echny svaly na zadn\u00ed stran\u011b t\u011bla. Fastercise lze d\u011blat \u010dist\u011b izometricky, svaly jen staticky dr\u017eet zatnut\u00e9 nebo s\u00a0nimi v\u00a0zatnut\u00ed pomalu pohybovat. Tento typ cvi\u010den\u00ed je prokazateln\u011b stejn\u011b \u00fa\u010dinn\u00fd jako cvi\u010den\u00ed s\u00a0\u010dinkami, byly provedeny studie v\u010detn\u011b svalov\u00fdch biopsi\u00ed.<br><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V \u0159\u00edjnov\u00e9 Medu\u0148ce (pr\u00e1v\u011b vy\u0161la) rad\u00ed ve sv\u00e9m \u010dl\u00e1nku Cvi\u010den\u00ed a \u00fanava MUDr. Ludmila Elekov\u00e1 krom\u011b jin\u00e9ho, jak cvi\u010dit, kdy\u017e jsme unaven\u00ed nebo m\u00e1me n\u011bjak\u00e9 fyzick\u00e9 omezen\u00ed. P\u0159edstavuje n\u00e1m cvi\u010den\u00ed, kter\u00e9 m\u016f\u017ee zkusit opravdu, ale opravdu ka\u017ed\u00fd&#8230;-:) Cvi\u010dit m\u016f\u017eete dokonce i v sedu nebo vle\u017ee. O co jde? Jmenuje se tightercise. Z \u010dl\u00e1nku dr. Elekov\u00e9: Dr. Denis Wilson, jeho\u017e jsem ji\u017e zm\u00ednila v\u00a0souvislosti se \u0161t\u00edtnou \u017el\u00e1zou, vymyslel druh cvi\u010den\u00ed, kter\u00e9 nazval fastercise. Anglick\u00e9 slovo fast = rychl\u00fd. Fastercise m\u00e1 dva podruhy, kter\u00e9 nazval tighercise (tight = sta\u017een\u00fd, t\u011bsn\u00fd) a shivercise (shiver = t\u0159\u00e1st se). Oba druhy se prov\u00e1d\u011bj\u00ed s maxim\u00e1ln\u00ed intenzitou\/rychlost\u00ed.P\u0159i tighercise se svaly st\u00e1hnou co nejsiln\u011bji a dr\u017e\u00edme. Zv\u00ed\u0159ata, d\u011bti i n\u011bkte\u0159\u00ed dosp\u011bl\u00ed to d\u011blaj\u00ed intuitivn\u011b r\u00e1no: st\u00e1hnou svaly a p\u011bkn\u011b se prot\u00e1hnou. To je nejjednodu\u0161\u0161\u00ed proveden\u00ed a m\u016f\u017ee t\u00edm za\u010d\u00edt i ten, kdo na nic jin\u00e9ho nem\u00e1 s\u00edlu. Tightercise vydr\u017e\u00edme maxim\u00e1ln\u011b minutu, za\u010d\u00e1te\u010dn\u00edk jen 10-20 sekund. Kdy\u017e dr\u017e\u00edme zatnut\u00e9 svaly, velmi rychle vy\u010derp\u00e1me bun\u011b\u010dnou energii, svaly za\u010dnou fermentovat gluk\u00f3zu a produkovat kyselinu ml\u00e9\u010dnou. To je sign\u00e1l pro tvorbu nov\u00fdch mitochondri\u00ed a svalov\u00fdch bun\u011bk.Tightercise m\u016f\u017eete d\u011blat tak, \u017ee prost\u011b st\u00e1hnete co nejv\u00edc sval\u016f na t\u011ble najednou, ve stoje, v sedu nebo lehu. Lze tak cvi\u010dit i jednotliv\u00e9 svaly: zaujmete pozici, ve kter\u00e9 jsou svaly sta\u017een\u00e9. Zvednut\u00e9 pa\u017ee nahoru, tla\u010d\u00edm strop = ramena, pa\u017ee. Odtla\u010duji st\u011bnu dop\u0159edu od sebe = prsn\u00ed svaly a triceps. Zapa\u017euji a nap\u00edn\u00e1m pa\u017ee = z\u00e1dov\u00e9 svaly a triceps. Ohnu pa\u017ee v\u00a0lokti a silou dr\u017e\u00edm = biceps a svaly p\u0159edlokt\u00ed, pokud sou\u010dasn\u011b zatnu ruce v\u00a0p\u011bst. Zaujmu pozici pro cvik \u201eprkno\u201c a dr\u017e\u00edm: pa\u017ee, ramena, prsn\u00ed, z\u00e1dov\u00e9, b\u0159icho, h\u00fd\u017ed\u011b, nohy. Zaujmu pozici p\u0159i squatu (d\u0159epu \u2013 pozor, kolena nejdou p\u0159ed \u0161pi\u010dky nohou!) = nohy, h\u00fd\u017ed\u011b. Postav\u00edm se na \u0161pi\u010dky = l\u00fdtka a zadn\u00ed svaly stehen, h\u00fd\u017ed\u011b. Lehnu si na b\u0159icho a zvednu silou kon\u010detiny do vzduchu a dr\u017e\u00edm = v\u0161echny svaly na zadn\u00ed stran\u011b t\u011bla. Fastercise lze d\u011blat \u010dist\u011b izometricky, svaly jen staticky dr\u017eet zatnut\u00e9 nebo s\u00a0nimi v\u00a0zatnut\u00ed pomalu pohybovat. Tento typ cvi\u010den\u00ed je prokazateln\u011b stejn\u011b \u00fa\u010dinn\u00fd jako cvi\u010den\u00ed s\u00a0\u010dinkami, byly provedeny studie v\u010detn\u011b svalov\u00fdch biopsi\u00ed.<\/p>\n","protected":false},"author":3,"featured_media":8758,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8756","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=8756"}],"version-history":[{"count":4,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8756\/revisions"}],"predecessor-version":[{"id":8761,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8756\/revisions\/8761"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/8758"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=8756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=8756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=8756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}