{"id":1091,"date":"2018-08-29T09:20:33","date_gmt":"2018-08-29T07:20:33","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=1091"},"modified":"2018-09-20T13:25:53","modified_gmt":"2018-09-20T11:25:53","slug":"blog-jak-procvicit-bolava-zada-ze-sedaveho-zamestnani","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2018\/08\/29\/blog-jak-procvicit-bolava-zada-ze-sedaveho-zamestnani\/","title":{"rendered":"Jak procvi\u010dit bolav\u00e1 z\u00e1da ze sedav\u00e9ho zam\u011bstn\u00e1n\u00ed?"},"content":{"rendered":"<p><b>Bolav\u00e1 z\u00e1da, jeden z hlavn\u00edch trabl\u016f dne\u0161n\u00ed spole\u010dnosti. Na kancel\u00e1\u0159sk\u00e9 nebo \u0161koln\u00ed \u017eidli se krout\u00edte, po dlouh\u00fdch hodin\u00e1ch u\u017e nev\u00edte, jak si sednout. Dlouh\u00e9 a nep\u0159irozen\u00e9 sezen\u00ed m\u011bn\u00ed va\u0161e t\u011blo v\u00edc, ne\u017e se zd\u00e1.\u00a0<\/b><b>T\u011blo se toti\u017e adaptuje na to, co s n\u00edm d\u011bl\u00e1te. A proto\u017ee spousta lid\u00ed v\u011bt\u0161inu dne prosed\u00ed, transformace t\u011bla do t\u00e9to pozice se dost projevuje. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u010c\u00edm v\u00edce se h\u00fdb\u00e1te, t\u00edm v\u00edce se v\u00e1m okysli\u010duj\u00ed a prokrvuj\u00ed org\u00e1ny, a t\u00edm rychleji se zbavujete toxin\u016f. Tak\u00e9 se v\u00e1m samoz\u0159ejm\u011b l\u00e9pe okysli\u010duje mozek, co\u017e zap\u0159\u00ed\u010di\u0148uje, \u017ee m\u00e1te jasn\u011bj\u0161\u00ed mysl a lep\u0161\u00ed schopnost se soust\u0159edit. Prav\u00fd opak logicky nast\u00e1v\u00e1 po dlouh\u00e9 dob\u011b str\u00e1ven\u00e9 sezen\u00edm. \u201eNa\u0161i klienti cht\u011bj\u00ed odstranit bolesti zad. Cht\u011bj\u00ed zhubnout, zes\u00edlit, z\u00edskat kondici,\u201c \u0159\u00edk\u00e1 Pavel Oliva z ERS Workout.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1150 size-large\" src=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0364178262-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0364178262-1024x683.jpg 1024w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0364178262-300x200.jpg 300w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0364178262-768x512.jpg 768w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0364178262.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n<h2><b>Svalov\u00e1 degenerace<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201eSezen\u00ed zmen\u0161uje flexibilitu v oblasti ky\u010dl\u00ed a zad. Kdy\u017e sed\u00edte, povoluj\u00ed se b\u0159i\u0161n\u00ed svaly, to m\u016f\u017ee dlouhodob\u011b v\u00e9st a\u017e k nep\u0159irozen\u00e9mu prohnut\u00ed zad v bedern\u00ed oblasti. Po dlouh\u00fdch hodin\u00e1ch vsed\u011b ochabuj\u00ed tak\u00e9 h\u00fd\u017e\u010fov\u00e9 svaly, co\u017e ovliv\u0148uje celkov\u00e9 dr\u017een\u00ed t\u011bla,\u201c upozor\u0148uje Michal Nutil z FUBO Fitness. Proto je dobr\u00e9 v pr\u00e1ci ob\u010das vysko\u010dit a trochu se prot\u00e1hnout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Z\u00e1kladem je spr\u00e1vn\u00e1 technika cvik\u016f. Je jedno, zda zved\u00e1te \u010dinky, kettlebelly, pou\u017e\u00edv\u00e1te odporov\u00e9 gumy, bal\u00f3ny, mas\u00e1\u017en\u00ed v\u00e1lce nebo s\u00e1z\u00edte jen na protahovac\u00ed cviky. Kdy\u017e to technicky ud\u011bl\u00e1te spr\u00e1vn\u011b, postupn\u011b sv\u00e1 z\u00e1da uzdrav\u00edte a pak se m\u016f\u017eete zam\u011b\u0159it na bedra, \u0161\u00edji, trap\u00e9zy. <\/span><\/p>\n<h2><b>Jak se prot\u00e1hnout? Prost\u00fdm a jednoduch\u00fdm visem na hrazd\u011b!<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Najd\u011bte si dostate\u010dn\u011b vysokou hrazdu, abyste nohama nedos\u00e1hli na zem a pokra\u010dujte n\u00e1sledovn\u011b.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zvolte \u0161irok\u00fd \u00fachop<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lopatky a ramena uvoln\u011bte, pus\u0165te nahoru k u\u0161\u00edm a nechte gravitaci d\u011blat svou pr\u00e1ci<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zatn\u011bte zadek, m\u00edrn\u011b podsa\u010fte p\u00e1nev a zpevn\u011bte b\u0159icho, aby v\u00e1m nevyl\u00e9zala \u017eebra (a z\u00e1da se v bedern\u00ed oblasti p\u0159\u00edli\u0161 neprohnula)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zhluboka d\u00fdchejte<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">M\u011bli byste c\u00edtit tah v ramenou, pa\u017e\u00edch, prsn\u00edch svalech, napravujete toti\u017e zkr\u00e1cen\u00e9 svaly, z\u016fsta\u0148te p\u0159itom uvoln\u011bn\u00ed<\/span><\/li>\n<\/ul>\n<h2><b>A d\u00e1l? Op\u011btovn\u00e1 aktivace lopatek, st\u00e1le jste ve visu<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">St\u00e1le ve visu st\u00e1hn\u011bte lopatky, resp. ramena zp\u011bt dol\u016f a chv\u00edli podr\u017ete<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Op\u011bt uvoln\u011bte a vra\u0165te se pomalu do pln\u00e9ho visu<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Opakujte ve 3 s\u00e9ri\u00edch po 6 opakov\u00e1n\u00edch<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Toto cvi\u010den\u00ed prov\u00e1d\u011bjte n\u011bkolikr\u00e1t t\u00fddn\u011b v r\u00e1mci tr\u00e9ninku, alespo\u0148 ve zm\u00edn\u011bn\u00fdch 3 s\u00e9ri\u00edch po 6 opakov\u00e1n\u00edch nebo kdykoliv b\u011bhem dne, t\u0159eba p\u0159i pauze. \u201eT\u011blo je prev\u00edt. Jakmile mu d\u00e1te tr\u00e9ninkovou rutinu, po \u010dase si zvyk\u00e1 a v\u00fdsledky nejsou tak dobr\u00e9 jako d\u0159\u00edv. T\u011blo je pot\u0159eba tr\u00e9ninkem po \u010dase trochu p\u0159ekvapit. Mus\u00edte se vyv\u00edjet vy i tr\u00e9ninkov\u00e9 sestavy od va\u0161eho tren\u00e9ra,\u201c p\u0159ipom\u00edn\u00e1 Oliva.<\/span><\/p>\n<h2><b>D\u0159epy s oporou o ze\u010f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Op\u0159ete se z\u00e1dy o ze\u010f a pomalu prove\u010fte d\u0159ep. Stehna jdou vodorovn\u011b s podlahou. Zp\u011bt op\u011bt pokra\u010dujte kontrolovan\u00fdm pohybem. Podv\u011bdom\u011b zat\u00ednejte st\u0159ed t\u011bla, l\u00e9pe tak zapoj\u00edte b\u0159i\u0161n\u00ed svaly a bedra. Prove\u010fte 10 d\u0159ep\u016f.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1148 size-large\" src=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0322733315-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0322733315-1024x683.jpg 1024w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0322733315-300x200.jpg 300w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0322733315-768x512.jpg 768w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0322733315.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n<h2><b>Plank<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Z\u00e1kladn\u00ed cvik na zpevn\u011bn\u00ed st\u0159edu t\u011bla a jeho spr\u00e1vnou aktivaci. Z\u00e1kladn\u00ed pozice je ve vzporu na p\u0159edlokt\u00ed. Lokty jsou pod \u00farovn\u00ed ramene nebo v\u00edce dop\u0159edu, to zvy\u0161uje obt\u00ed\u017enost. Zkuste vydr\u017eet 3x 30 sekund. Pokud vydr\u017e\u00edte d\u00e9le, nebojte se toho, jen dbejte na spr\u00e1vnou techniku.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1146 size-large\" src=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0253463979-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0253463979-1024x683.jpg 1024w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0253463979-300x200.jpg 300w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0253463979-768x512.jpg 768w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0253463979.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n<h2><b>Leh na z\u00e1dech s nohama na hrudn\u00edku<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Polo\u017ete se na z\u00e1da, pokr\u010dte nohy a polo\u017ete je na hrudn\u00edk. Zkuste takto po\u010d\u00edtat do deseti, pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed polohy. Opakujte desetkr\u00e1t.<\/span><\/p>\n<h2><b>P\u0159edklony na \u017eidli<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Postavte se na \u017eidli a pomalu se p\u0159edkl\u00e1n\u011bjte co nejn\u00ed\u017ee. Prov\u00e1d\u011bjte plynul\u00fd pohyb, obratel po obratli. Takto \u0161estkr\u00e1t za sebou.<\/span><\/p>\n<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1147 size-large\" src=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0316410131-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0316410131-1024x683.jpg 1024w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0316410131-300x200.jpg 300w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0316410131-768x512.jpg 768w, https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-content\/uploads\/2018\/08\/profimedia-0316410131.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n<p><b><i>V\u00edme, \u017ee i kdy\u017e se o sebe \u010dlov\u011bk star\u00e1, pokud m\u00e1 sedav\u00e9 zam\u011bstn\u00e1n\u00ed, ob\u010das ho mohou chytnout z\u00e1da. Kdy\u017e kv\u016fli tomu nem\u016f\u017ee do pr\u00e1ce, je to nep\u0159\u00edjemn\u00e9. Proto \u017eivotn\u00ed poji\u0161t\u011bn\u00ed <a href=\"http:\/\/www.mutumutu.cz\" target=\"_blank\" rel=\"noopener\">Mutumutu<\/a> jako jedno z m\u00e1la nab\u00edz\u00ed poji\u0161t\u011bn\u00ed na v\u00fdpadek p\u0159\u00edjmu z d\u016fvodu bolesti zad.<\/i><\/b><\/p>\n<div class='short-code-mutu-button-wrapper'><a target='_blank' class='big-mutu-button short-code-mutu-button' href='https:\/\/mutumutu.cz\/#contact-form'>V\u00edce o Mutumutu<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bolav\u00e1 z\u00e1da, jeden z hlavn\u00edch trabl\u016f dne\u0161n\u00ed spole\u010dnosti. Na kancel\u00e1\u0159sk\u00e9 nebo \u0161koln\u00ed \u017eidli se krout\u00edte, po dlouh\u00fdch hodin\u00e1ch u\u017e nev\u00edte, jak si sednout. Dlouh\u00e9 a nep\u0159irozen\u00e9 sezen\u00ed m\u011bn\u00ed va\u0161e t\u011blo v\u00edc, ne\u017e se zd\u00e1.\u00a0T\u011blo se toti\u017e adaptuje na to, co s n\u00edm d\u011bl\u00e1te. A proto\u017ee spousta lid\u00ed v\u011bt\u0161inu dne prosed\u00ed, transformace t\u011bla do t\u00e9to pozice  &#8230;<\/p>\n","protected":false},"author":10,"featured_media":1149,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,5],"tags":[80,83,81,84,82],"class_list":["post-1091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-zivotni-styl","tag-bolava-zada","tag-bolava-zada-ze-sedaveho-zamestnani","tag-jak-na-bolava-zada","tag-jak-procvicit-bolava-zada","tag-svalova-degenerace"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=1091"}],"version-history":[{"count":4,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1091\/revisions"}],"predecessor-version":[{"id":1374,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1091\/revisions\/1374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/1149"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=1091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=1091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=1091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}