{"id":3307,"date":"2020-03-16T12:15:01","date_gmt":"2020-03-16T11:15:01","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=3307"},"modified":"2025-09-25T20:07:38","modified_gmt":"2025-09-25T18:07:38","slug":"jak-sportovat-v-domacim-vezeni","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2020\/03\/16\/jak-sportovat-v-domacim-vezeni\/","title":{"rendered":"Jak sportovat v dom\u00e1c\u00edm v\u011bzen\u00ed"},"content":{"rendered":"

K\u0159e\u010dkov\u00e1n\u00ed j<\/b>\u00eddla a sledov\u00e1n\u00ed xhamstera v\u00e1m postavu do plavek nevymodeluje.\u00a0Pot\u0159ebujete pohyb a pevn\u00fd re\u017eim. Kdy\u017e si \u0159eknete: \u201eM\u011bl bych se sebou od z\u00edt\u0159ka kone\u010dn\u011b n\u011bco d\u011blat\u201c, je to u\u017e \u0161patn\u011b. Ud\u011blejte to dnes! A pak ka\u017ed\u00fd den.<\/strong><\/p>\n

Foto: @yanalya<\/a>, autor<\/span><\/p>\n

Svou dom\u00e1cnost lehce p\u0159em\u011bn\u00edte na to nejlep\u0161\u00ed fitko, ale mus\u00edte se sami donutit ho pou\u017e\u00edvat. Nen\u00ed pot\u0159eba d\u0159\u00edt v kuse hodiny, ale \u010dasto. Cvi\u010d\u00edm doma u\u017e n\u011bkolik let.<\/strong> V\u017edy kdy\u017e vstanu, ne\u017e se nasn\u00edd\u00e1m nebo n\u011bkam vypadnu, m\u00e1m svou s\u00e9rii jednoduch\u00fdch cvik\u016f asi na p\u016fl a\u017e 3\/4 hodinky. A ve\u010der p\u0159ed span\u00edm si d\u00e1m to sam\u00e9 je\u0161t\u011b jednou. To m\u00e1m zase nastaven\u00fd bud\u00edk na p\u016fl des\u00e1tou ve\u010der. A pokud jste dlouhodob\u011bji na home officu nebo v\u016fbec m\u00edsto v pr\u00e1ci doma<\/a>, klidn\u011b si dejte je\u0161t\u011b jednu s\u00e9rii kolem druh\u00e9\u2013t\u0159et\u00ed odpoledne, kdy\u017e vytr\u00e1v\u00edte po ob\u011bd\u011b. Nebo p\u0159ed n\u00edm. To u\u017e je na v\u00e1s.<\/span><\/p>\n

Neexistuj\u00ed v\u00fdjimky<\/b><\/h2>\n

Bu\u010fte na sebe tvrd\u00ed a nastavte si re\u017eim bez kompromisu. Cvi\u010dte ka\u017ed\u00fd den, a to i kdy\u017e jedete na v\u00fdlet nebo dovolenou. J\u00e1 s sebou tah\u00e1m karimatku nebo alespo\u0148 ru\u010dn\u00edk jako podlo\u017eku, na ka\u017ed\u00fd v\u00edcedenn\u00ed v\u00fdlet. V\u00edm, \u017ee nesm\u00edm p\u0159eru\u0161it \u0159adu. Cvi\u010d\u00edm, i kdy\u017e mi nen\u00ed dob\u0159e, nem\u00e1m n\u00e1ladu nebo \u010das.<\/strong> Prost\u011b mus\u00edm, stejn\u011b jako si \u010dist\u00edm zuby nebo mus\u00edm na toaletu. To taky neokec\u00e1v\u00e1m.<\/span><\/p>\n

Kdy\u017e m\u00e1m vysokou hore\u010dku, jen sn\u00ed\u017e\u00edm po\u010dty klik\u016f. Kdy\u017e m\u00e1m n\u011bjak\u00e9 zran\u011bn\u00ed, nahrad\u00edm jeden cvik jin\u00fdm. Ono je to toti\u017e hrozn\u011b osvobozuj\u00edc\u00ed, pokud v\u00edte, \u017ee neexistuj\u00ed v\u00fdjimky. Nem\u016f\u017eete si sami p\u0159ed sebou vym\u00fd\u0161let z\u00e1minky, p\u0159em\u00fd\u0161let, jestli to zvl\u00e1dnete… Prost\u011b to n\u011bjak d\u00e1te a hotovo.<\/span><\/p>\n

 <\/p>\n

\"Kliky
Kliky se nau\u010dte od n\u011bkoho, kdo to opravdu um\u00ed. Tohle je pouze ilustra\u010dn\u00ed foto. \ud83d\ude42 Na sn\u00edmku \u010dern\u00e1 karimatka materi\u00e1lu EVA a gymnastick\u00fd m\u00ed\u010d pro balan\u010dn\u00ed cviky. Nejsp\u00ed\u0161 doma nem\u00e1te luxusn\u00ed kancel\u00e1\u0159sk\u00e9 \u017eidle, tak\u017ee se te\u010f hod\u00ed i k pr\u00e1ci u PC.<\/figcaption><\/figure>\n

Pohyb v\u00e1s mus\u00ed bavit!<\/b><\/h2>\n

U m\u011b byla motivace jednoduch\u00e1. Jako postar\u0161\u00ed kancel\u00e1\u0159sk\u00e1 krysa v\u00edm, \u017ee bez ka\u017edodenn\u00edho cvi\u010den\u00ed mi ty bolesti zad za to nestoj\u00ed<\/a>. Ale co kdy\u017e v\u00e1s aktu\u00e1ln\u011b nic nebol\u00ed a v\u016fle je slab\u00e1 jako moucha? Na za\u010d\u00e1tku mo\u017en\u00e1 pom\u016f\u017ee koupit si hezk\u00e9 nov\u00e9 vybaven\u00ed. Kupujte postupn\u011b po jednom, a\u0165 radost vydr\u017e\u00ed co nejd\u00e9le a p\u0159ed\u00e1v\u00e1 se na dal\u0161\u00ed v\u011bci jako \u0161tafeta.<\/span><\/p>\n

N\u011bkomu m\u016f\u017ee pomoci sexu\u00e1ln\u00ed motivace \u2013 rozejdete se s partnerem a najednou jako tlus\u0165och na trhu nov\u00fdch sexu\u00e1ln\u00edch p\u0159\u00edle\u017eitost\u00ed pot\u0159ebujete vypadat l\u00e9pe, ne\u017e d\u0159\u00edv v trval\u00e9m vztahu<\/a>.\u00a0<\/span><\/p>\n

J\u00e1 si sou\u010dasn\u011b u\u017e\u00edv\u00e1m i n\u011bco jin\u00e9ho<\/b><\/h2>\n

J\u00e1 si proto u cvi\u010den\u00ed pou\u0161t\u00edm svou denn\u00ed d\u00e1vku rozhovor\u016f na YouTube, DVTV, podcasty, prost\u011b mluven\u00e9 slovo. Nen\u00ed to dobr\u00e9 pro kvalitu pohybu, \u010dlov\u011bk by m\u011bl b\u00fdt v\u011bdom\u00fd a na pohyb se soust\u0159edit a pro\u017e\u00edvat ho, ale lep\u0161\u00ed n\u011bco, ne\u017e nic v dokonal\u00e9m tichu. Cvi\u010den\u00ed je tak pro mne \u010d\u00e1st dne, kdy sleduji novinky, zam\u00fd\u0161l\u00edm se nad rozhovory se zaj\u00edmav\u00fdmi lidmi a prost\u011b si u\u017e\u00edv\u00e1m infotainmentu. Nikdy si nesednu jen tak ke zpravodajsk\u00e9mu videu a jen tak nekouk\u00e1m. M\u00e1m to jen za odm\u011bnu. A t\u011b\u0161\u00edm se na to.<\/span><\/p>\n

Jak strukturovat cviky?<\/b><\/h2>\n

Dom\u00e1c\u00ed cvi\u010den\u00ed za\u010d\u00edn\u00e1m protahov\u00e1n\u00edm v le\u017ee na zemi a kon\u010d\u00edm nejt\u011b\u017e\u0161\u00edmi cviky a \u00fapln\u011b na konci zase krati\u010dk\u00e9 prota\u017een\u00ed… Prost\u011b klasick\u00fd kr\u00e1tk\u00fd tr\u00e9nink. D\u016fle\u017eit\u00e9 je, \u017ee v prvn\u00ed f\u00e1zi za\u010d\u00edn\u00e1m pozvolna v le\u017ee<\/strong> jen s prod\u00fdch\u00e1v\u00e1n\u00edm do b\u0159icha, tak\u017ee i kdy\u017e jsem nevyspal\u00fd, opil\u00fd nebo je mi \u0161patn\u011b, vlastn\u011b se na to t\u011b\u0161\u00edm.\u00a0<\/span><\/p>\n

Lep\u0161\u00ed si nechat poradit<\/b><\/h2>\n

Pokud nem\u00e1te z\u00e1klady, za\u010d\u00edt cvi\u010dit dob\u0159e je hrozn\u011b t\u011b\u017ek\u00e9, tak\u017ee j\u00e1 za\u010d\u00ednal tak, \u017ee jsem si na ka\u017ed\u00e9 n\u00e1v\u0161t\u011bv\u011b fyzioterapeuta nechal uk\u00e1zat p\u00e1r cvik\u016f, on on m\u011b i s koment\u00e1\u0159em nato\u010dil p\u0159i prov\u00e1d\u011bn\u00ed cviku na mobil. Dnes m\u00e1m v telefonu u\u017e 25 cvik\u016f. Pokud to pro v\u00e1s nen\u00ed vhodn\u00fd za\u010d\u00e1tek, najd\u011bte si n\u011bjak\u00e9 cviky na YouTube<\/strong> nebo v n\u011bjak\u00e9 appce. Poproste ale n\u011bkoho, a\u0165 v\u00e1s p\u0159i tom nato\u010d\u00ed a \u0159ekne v\u00e1m, jestli to co d\u011bl\u00e1te, je podobn\u00e9, jako to co se sna\u017e\u00edte kop\u00edrovat. V\u00e1\u0161 vlastn\u00ed pocit z toho jak asi vypad\u00e1te je V\u017dDY \u00fapln\u011b jinde, ne\u017e jak\u00e1 je skute\u010dnost.<\/span><\/p>\n

\"I
I doma lze p\u0159ekvapiv\u011b zaj\u00edmav\u011b sportovat. M\u016fj lu\u010di\u0161tnick\u00fd koutek. St\u0159\u00edl\u00edm p\u0159es cel\u00fd byt a d\u011bl\u00e1 to docela r\u00e1ny, tak\u017ee v noci si to kv\u016fli soused\u016fm v\u011bt\u0161inou odpust\u00edm \ud83d\ude42 .<\/figcaption><\/figure>\n
\"Sice
Sice si kupujete vybaven\u00ed na doma, ale nekupujte si d\u011btsk\u00e9 hra\u010dky. J\u00e1 m\u00e1m dlouh\u00fd luk s nap\u00ednac\u00ed silou 32 liber s kevlarovou t\u011btivou, na 64\u02dd od Lazeck\u00e9ho. Je jedno, jestli sportujete doma, venku nebo na \u201eofici\u00e1ln\u00edm\u201c sportovi\u0161ti. Jste po\u0159\u00e1d stejn\u00fd \u010dlov\u011bk, kter\u00fd m\u00e1 stejnou s\u00edlu a pot\u0159ebuje stejn\u011b pevnou v\u00fdstroj.<\/figcaption><\/figure>\n

Co na to pot\u0159ebuji?<\/b><\/h2>\n

Pom\u016fcky jsou jednoduch\u00e9, pracuji samoz\u0159ejm\u011b s vlastn\u00ed vahou. Jedin\u00e1 nutnost na za\u010d\u00e1tku je podlo\u017eka. Kupte si cokoli na pilates\/j\u00f3gu atd., prost\u011b p\u011bnovou podlo\u017eku. J\u00e1 m\u00e1m m\u00edsto specializovan\u00fdch nesmysl\u016f klasickou hladkou karimatku z materi\u00e1lu EVA. Je to odoln\u00fd a p\u0159\u00edjemn\u00fd materi\u00e1l, kter\u00fd vyu\u017eiju i na turistiku. D\u00e1le u\u017e voliteln\u011b: balan\u010dn\u00ed podlo\u017eky jako bosu, gymnastick\u00fd m\u00ed\u010d na sezen\u00ed (j\u00e1 na n\u011bm d\u011bl\u00e1m kliky \u2013 je to tak pr\u00fd pro amat\u00e9ry jednodu\u0161\u0161\u00ed udr\u017eet spr\u00e1vn\u00fd cvik, nav\u00edc si posilujete core), mal\u00e9 \u010dinky nebo z\u00e1t\u011b\u017eov\u00e9 pytl\u00edky s p\u00edskem na z\u00e1p\u011bst\u00ed\/kotn\u00edky, therabandov\u00e9 p\u00e1sky a p\u0159idat m\u016f\u017eete samoz\u0159ejm\u011b hrazdu (sta\u010d\u00ed mezi dve\u0159e, ale mus\u00edte m\u00edt ocelov\u00e1 futra), kruhy, \u017eeb\u0159iny a asi tak milion dal\u0161\u00edch v\u011bc\u00ed. Jestli ale za\u010d\u00edn\u00e1te od nuly, karimatka sta\u010d\u00ed a\u017e a\u017e.<\/span><\/p>\n

Cvi\u010dte ur\u010dit\u011b u otev\u0159en\u00e9ho okna nebo alespo\u0148 druhou p\u016flku s\u00e9rie, kdy\u017e u\u017e m\u00e1te rozeh\u0159\u00e1t\u00fd organismus. Nejlep\u0161\u00ed je m\u00edstnost, kde nen\u00ed koberec, ale rad\u011bji n\u011bco omyvateln\u00e9ho (d\u0159evo, lino ap). M\u011b cvi\u010den\u00ed nut\u00ed \u010dast\u011bji ukl\u00edzet, nen\u00ed mi p\u0159\u00edjemn\u00e9 v\u00e1let se v prachu na zemi.<\/span><\/p>\n

M\u011bl bych n\u011bjak zm\u011bnit j\u00eddeln\u00ed\u010dek?<\/b><\/h2>\n

To u\u017e je nad r\u00e1mec tohoto \u010dl\u00e1nku, ale uvid\u00edte sami, \u017ee p\u0159estanete m\u00edt chu\u0165 ve\u010der vy\u017e\u00edrat ledni\u010dku a r\u00e1no budete skv\u011ble zah\u0159\u00e1t\u00ed do nov\u00e9ho dne. Studen\u00e1 voda k pit\u00ed bohat\u011b sta\u010d\u00ed. P\u016fl litru a\u017e litr na jedno cvi\u010den\u00ed bude tak akor\u00e1t.\u00a0<\/span><\/p>\n

A bude m\u011b pohyb doma bavit?<\/b><\/h2>\n

Bu\u010fte vynal\u00e9zav\u00ed. J\u00e1 cvi\u010dil nejd\u0159\u00edve podle seznamu na pap\u00edru a dnes u\u017e jedu \u00fapln\u011b automatizovan\u011b. Jednou za \u010das ale zajdu na fyzio a s l\u00e9ka\u0159em ob\u010derstv\u00edme moje cviky. V\u017edy za\u010dnu toti\u017e \u010dasem d\u011blat spoustu v\u011bc\u00ed \u0161patn\u011b. Sta\u010d\u00ed t\u0159eba d\u00fdchat v opa\u010dn\u00e9m po\u0159ad\u00ed nebo m\u00edt fajfky m\u00edsto propnut\u00fdch \u0161pi\u010dek a skoro si v\u00edc u\u0161kod\u00edte ne\u017e pom\u016f\u017eete. Ale hlavn\u011b bu\u010fte kreativn\u00ed a d\u011blejte co v\u00e1s bav\u00ed. J\u00e1 si koupil luk a \u0161\u00edpy a ob\u010das si na d\u00e9lku bytu zast\u0159\u00edl\u00edm, kresl\u00edm si st\u00e1le nov\u00e9 ter\u010de a je to prost\u011b zdrav\u00e1 z\u00e1bava. Nabije v\u00e1s to energi\u00ed a nakaz\u00edte tak jedin\u011b sami sebe dobrou n\u00e1ladou.<\/span><\/p>\n

\n

Mutumutu<\/a>\u00a0poji\u0161t\u011bn\u00ed kryje dlouhodobou pracovn\u00ed neschopnost<\/a>, invaliditu<\/a> i \u00famrt\u00ed<\/a>. A to i v p\u0159\u00edpad\u011b onemocn\u011bn\u00ed nebo komplikac\u00ed zp\u016fsoben\u00fdch koronavirem. Detaily najdete p\u0159\u00edmo na str\u00e1nk\u00e1ch na\u0161eho \u017eivotka<\/a>.\u00a0<\/span><\/em><\/strong><\/p>\n<\/div>\n

Co poji\u0161\u0165ujeme<\/a><\/div><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

K\u0159e\u010dkov\u00e1n\u00ed j\u00eddla a sledov\u00e1n\u00ed xhamstera v\u00e1m postavu do plavek nevymodeluje.\u00a0Pot\u0159ebujete pohyb a pevn\u00fd re\u017eim. Kdy\u017e si \u0159eknete: \u201eM\u011bl bych se sebou od z\u00edt\u0159ka kone\u010dn\u011b n\u011bco d\u011blat\u201c, je to u\u017e \u0161patn\u011b. Ud\u011blejte to dnes! A pak ka\u017ed\u00fd den. Foto: @yanalya, autor Svou dom\u00e1cnost lehce p\u0159em\u011bn\u00edte na to nejlep\u0161\u00ed fitko, ale mus\u00edte se sami donutit ho pou\u017e\u00edvat. …<\/p>\n","protected":false},"author":28,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,2,28,30,5],"tags":[437,436,120,429,38,64,27,136,40,149,42],"class_list":["post-3307","post","type-post","status-publish","format-standard","hentry","category-nezarazene","category-sport","category-stravovani","category-zdravi","category-zivotni-styl","tag-covid-19","tag-koronavirus","tag-mutumutu","tag-mutumuturespekt","tag-online-pojisteni","tag-psychicke-problemy","tag-sport","tag-zdrave-jidlo","tag-zdravi","tag-zdravy-zivotni-styl","tag-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3307","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=3307"}],"version-history":[{"count":1,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3307\/revisions"}],"predecessor-version":[{"id":5565,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3307\/revisions\/5565"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=3307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=3307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=3307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}