[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.dj33.cz\/prevence-proti-bolesti-zad\/#Article","mainEntityOfPage":"https:\/\/www.dj33.cz\/prevence-proti-bolesti-zad\/","headline":"Prevence proti bolesti zad","name":"Prevence proti bolesti zad","description":"R\u016fzn\u00fdmi druhy svalov\u00fdch dysbalanc\u00ed v sou\u010dasnosti trp\u00ed prakticky ka\u017ed\u00fd. Je jedno, zdali pracujete manu\u00e1ln\u011b nebo sed\u00edte cel\u00fd den zav\u0159en\u00fd v kancel\u00e1\u0159i u po\u010d\u00edta\u010de. Pokud nechcete trp\u011bt do konce sv\u00e9ho \u017eivota bolest\u00ed z\u00e1dov\u00fdch sval\u016f, p\u0159\u00edpadn\u011b i dal\u0161\u00edmi pot\u00ed\u017eemi s t\u00edm spojen\u00fdmi jako jsou nevolnost nebo pot\u00ed\u017ee se zrakem, m\u011bli byste za\u010d\u00edt honem cvi\u010dit. T\u00edm v\u0161ak nen\u00ed...","datePublished":"2019-02-02","dateModified":"2023-05-15","author":{"@type":"Person","@id":"https:\/\/www.dj33.cz\/author\/#Person","name":"","url":"https:\/\/www.dj33.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/9d25b0af9840660883a67790aa4f595ddc226aa4680c4cf7bc03a25c14fcef85?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9d25b0af9840660883a67790aa4f595ddc226aa4680c4cf7bc03a25c14fcef85?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"dj33.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.dj33.cz\/wp-content\/uploads\/img_a335950_w2166_t1549361981.jpg","url":"https:\/\/www.dj33.cz\/wp-content\/uploads\/img_a335950_w2166_t1549361981.jpg","height":0,"width":0},"url":"https:\/\/www.dj33.cz\/prevence-proti-bolesti-zad\/","wordCount":458,"articleBody":"\tR\u016fzn\u00fdmi druhy svalov\u00fdch dysbalanc\u00ed v sou\u010dasnosti trp\u00ed prakticky ka\u017ed\u00fd. Je jedno, zdali pracujete manu\u00e1ln\u011b nebo sed\u00edte cel\u00fd den zav\u0159en\u00fd v kancel\u00e1\u0159i u po\u010d\u00edta\u010de. Pokud nechcete trp\u011bt do konce sv\u00e9ho \u017eivota bolest\u00ed z\u00e1dov\u00fdch sval\u016f, p\u0159\u00edpadn\u011b i dal\u0161\u00edmi pot\u00ed\u017eemi s t\u00edm spojen\u00fdmi jako jsou nevolnost nebo pot\u00ed\u017ee se zrakem, m\u011bli byste za\u010d\u00edt honem cvi\u010dit. T\u00edm v\u0161ak nen\u00ed my\u0161leno zved\u00e1n\u00ed \u010dinek nebo b\u011bh\u00e1n\u00ed dlouh\u00fdch trat\u00ed, ale hlavn\u011b stre\u010dink posti\u017een\u00fdch oblast\u00ed a posilov\u00e1n\u00ed j\u00e1dra t\u011bla.\tLep\u0161\u00ed stabilita\tSt\u0159ed t\u011bla neboli core, je ke spr\u00e1vn\u00e9mu dr\u017een\u00ed t\u011bla naprosto nezbytn\u00fd. Je-li oslaben\u00fd, z\u00e1konit\u011b doch\u00e1z\u00ed ke svalov\u00fdm nerovnostem a t\u00edm p\u00e1dem i bolestem. St\u0159ed t\u011bla netvo\u0159\u00ed pouze jeden jedin\u00fd sval, ale rovnou cel\u00e1 plej\u00e1da svalov\u00fdch struktur. Jedn\u00e1 se o p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval, br\u00e1nici, multifidus a svaly, kter\u00e9 se nach\u00e1zej\u00ed v oblasti p\u00e1nevn\u00edho dna. Tyto svaly v\u0161ak jen t\u011b\u017eko dok\u00e1\u017eete pos\u00edlit pouze lehy sedy nebo podobn\u00fdmi cviky. Aby v\u00e1\u0161 tr\u00e9nink byl \u00fasp\u011b\u0161n\u00fd, je nutn\u00e9 se v prvn\u00ed \u0159ad\u011b nau\u010dit spr\u00e1vn\u011b d\u00fdchat. V\u011bt\u0161ina lid\u00ed toti\u017e d\u00fdch\u00e1 \u0161patn\u011b. Je pot\u0159eba nabrat vzduch nejen do plic, ale pocitov\u011b i do b\u0159icha. D\u00edky tomu se v\u00e1m st\u00e1hne br\u00e1nice a zapoj\u00ed se v\u0161echny pot\u0159ebn\u00e9 svalov\u00e9 struktury. Bez spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed nen\u00ed mo\u017en\u00e9 st\u0159ed t\u011bla kvalitn\u011b pos\u00edlit. Jakmile spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed ale zvl\u00e1dnete, m\u016f\u017eete se d\u00e1t hned do posilov\u00e1n\u00ed. Existuje cel\u00e1 \u0159ada cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt.\tPlank\tAsi nejzn\u00e1m\u011bj\u0161\u00ed a nejpopul\u00e1rn\u011bj\u0161\u00edm cvikem, kter\u00fd se pou\u017e\u00edv\u00e1 na pos\u00edlen\u00ed st\u0159edu t\u011bla, je plank. V na\u0161ich kon\u010din\u00e1ch zn\u00e1m\u00fd t\u00e9\u017e jako prkno. Principi\u00e1ln\u011b jde o jednoduch\u00fd cvik, kter\u00fd v\u0161ak budete muset nejprve natr\u00e9novat. Klekn\u011bte si na v\u0161echny \u010dty\u0159i, ramena a lopatky natla\u010dte co nejv\u00edce dozadu. Za\u010dn\u011bte d\u00fdchat do br\u00e1nice a jakmile budete m\u00edt pocit sta\u017een\u00e9ho b\u0159icha, pomalu p\u0159ejd\u011bte do z\u00e1kladn\u00ed pozice kliku. P\u00e1te\u0159 mus\u00ed b\u00fdt v rovin\u011b. Celou dobu d\u00fdchejte do b\u0159icha. Na za\u010d\u00e1tku v\u00e1m bohat\u011b bude sta\u010dit t\u0159icet vte\u0159in po t\u0159ech s\u00e9ri\u00edch. A\u017e se stanete zku\u0161en\u011bj\u0161\u00edmi, m\u016f\u017eete zvednout jak d\u00e9lku cvi\u010den\u00ed, tak i po\u010det opakov\u00e1n\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        3.9\/5 - (11 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Prevence proti bolesti zad","item":"https:\/\/www.dj33.cz\/prevence-proti-bolesti-zad\/#breadcrumbitem"}]}]