{"id":5266,"date":"2023-10-22T23:49:54","date_gmt":"2023-10-22T21:49:54","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=5266"},"modified":"2023-10-22T23:50:04","modified_gmt":"2023-10-22T21:50:04","slug":"nedostatek-pohybu-jak-to-zmenit","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2023\/10\/22\/nedostatek-pohybu-jak-to-zmenit\/","title":{"rendered":"V\u0161echno za n\u00e1s d\u011blaj\u00ed stroje, ale i p\u0159esto n\u00e1s ohro\u017euje nedostatek pohybu. Jak to zm\u011bnit?"},"content":{"rendered":"


\nModern\u00ed technologie n\u00e1m v dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b pom\u00e1haj\u00ed s mnoha \u010dinnostmi. Uklid\u00ed za n\u00e1s, urychl\u00ed \u010das str\u00e1ven\u00fd va\u0159en\u00edm nebo t\u0159eba nakupov\u00e1n\u00edm potravin. Ale n\u011bkdy paradoxn\u011b i kv\u016fli nim p\u0159ich\u00e1z\u00edme o \u010das pro sebe. A \u010d\u00edm v\u00edce \u010dasu v\u011bnujeme technologi\u00edm, t\u00edm m\u00e9n\u011b ho pak tr\u00e1v\u00edme aktivitami prosp\u011b\u0161n\u00fdmi pro na\u0161e zdrav\u00ed.<\/strong><\/p>\n

Nikol Kop\u00e1\u010dov\u00e1<\/a> je tren\u00e9rka gymnastiky v odd\u00edlu AC Sparta, osobn\u00ed tren\u00e9rka ve Sportcentru Evropsk\u00e1 a lektorka j\u00f3gy. Probrali jsme s n\u00ed pohybov\u00e9 neduhy aktu\u00e1ln\u00edch doby i to, jak se j\u00ed da\u0159\u00ed lidem zlep\u0161ovat pohybov\u00e9 n\u00e1vyky.\u00a0<\/strong><\/p>\n

Nedostate\u010dn\u00fd pohyb a dlouh\u00e9 sezen\u00ed u obrazovky<\/h2>\n

Kdy\u017e jsme s Nikol \u0159e\u0161ili, jak jsou na tom dosp\u011bl\u00ed s pohybem, z\u00e1konit\u011b do\u0161lo na prvn\u00ed neduh dne\u0161n\u00ed doby \u2013 technologie. Leccos n\u00e1m uleh\u010d\u00ed, ale jinde n\u00e1m naopak ten \u017eivot (a n\u011bkdy i zdrav\u00ed) zt\u011b\u017euj\u00ed. Vzpome\u0148te si, kolikr\u00e1t jste se zasekli u vide\u00ed s ko\u0165\u00e1tky nebo kolikr\u00e1t jste si \u0159ekli, \u017ee mrknete jen na jednu epizodu seri\u00e1lu a najednou nen\u00ed dev\u011bt ve\u010der, ale p\u016fl jedn\u00e9 r\u00e1no. Kdy\u017e \u010dlov\u011bk tr\u00e1v\u00ed ka\u017ed\u00fd den v n\u00e1ro\u010dn\u00e9 pr\u00e1ci, sed\u00ed p\u0159ed po\u010d\u00edta\u010dem a ve\u010der to nen\u00ed jinak, podep\u00ed\u0161e se to na jeho zdrav\u00ed.<\/p>\n

\u201eSpr\u00e1vn\u00fd a hlavn\u011b pravideln\u00fd pohyb je neskute\u010dn\u011b d\u016fle\u017eit\u00fd. Bez n\u011bj trp\u00ed p\u00e1te\u0159, bedra, krk, ramena, neprocvi\u010den\u00e9 svaly ochabnou, hroz\u00ed v\u00e1m spousta zdravotn\u00edch obt\u00ed\u017e\u00ed. Ty se m\u016f\u017eou projevit a\u017e v\u00fdrazn\u011b pozd\u011bji. V tu chv\u00edli za mnou lid\u00e9 v\u011bt\u0161inou u\u017e p\u0159ijdou. Ale ne\u017e se v\u016fbec vrhneme na cvi\u010den\u00ed, m\u00fdm \u00fakolem je nejd\u0159\u00edv lidem spravit nastaven\u00ed t\u011bla \u2013 posturu \u2013 a nau\u010dit, je, aby u cvi\u010den\u00ed d\u00fdchali,\u201c popisuje Nikol.<\/p>\n

P\u0159\u00edli\u0161 vystrkujeme zadek a p\u0159edsazujeme krk<\/h2>\n

U dosp\u011bl\u00e9 populace je nej\u010dast\u011bj\u0161\u00edm a nejv\u011bt\u0161\u00edm probl\u00e9mem p\u0159et\u00ed\u017een\u00ed trap\u00e9z, sval\u016f okolo kr\u010dn\u00ed p\u00e1te\u0159e, bedern\u00ed p\u00e1te\u0159e a bedroky\u010deln\u00edch sval\u016f, ochablost hrudn\u00ed p\u00e1te\u0159e, b\u0159i\u0161n\u00edch sval\u016f a h\u00fd\u017e\u010fov\u00fdch sval\u016f. \u017deny mo\u017en\u00e1 \u010dast\u011bji proh\u00fdbaj\u00ed z\u00e1da, ale v\u0161echny n\u00e1s ohro\u017euje takzvan\u00fd \u201epo\u010d\u00edta\u010dov\u00fd krk\u201c, kdy se hrb\u00edme a p\u0159edsazujeme krk.<\/p>\n

Pozor na nevhodn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i cvi\u010den\u00ed<\/h2>\n

Mnoho lid\u00ed n\u011bjak cvi\u010d\u00ed, ale \u0161patn\u011b. St\u00e1hnou si p\u00e1r vide\u00ed, nena\u010dtou si nic o technice a t\u0159eba nemaj\u00ed jedinou zku\u0161enost z cvi\u010den\u00ed s odborn\u00edkem. \u201eHlavn\u011b mlad\u0161\u00ed generace cvi\u010d\u00ed podle r\u016fzn\u00fdch vide\u00ed na Instagramu, kde dnes m\u016f\u017ee radit opravdu ka\u017ed\u00fd. Po\u010det sleduj\u00edc\u00edch a lajk\u016f ale nejsou 100% ukazatelem kvality a znalost\u00ed doty\u010dn\u00e9ho influencera. Cvi\u010d\u00ed pak \u010dasto nespr\u00e1vn\u011b. Trap\u00e9zov\u00e9 svaly b\u00fdvaj\u00ed pak p\u0159et\u00ed\u017een\u00e9, proto\u017ee klienti maj\u00ed tendence si rameny a krkem pom\u00e1hat a \u2018tahat\u2019 jimi ten cvik. A nemaj\u00ed po ruce \u017e\u00e1dn\u00e9ho odborn\u00edka, kter\u00fd by je narovnal. St\u00e1v\u00e1 se, \u017ee mi klienti \u0159\u00edkaj\u00ed, \u017ee kdy\u017e cvi\u010d\u00ed sami, zvedaj\u00ed t\u011b\u017e\u0161\u00ed v\u00e1hy, ne\u017e jak\u00e9 jim d\u00e1v\u00e1m j\u00e1. Ale pak p\u0159ijdeme na to, \u017ee tu vy\u0161\u0161\u00ed v\u00e1hu se spr\u00e1vn\u011b nastaven\u00fdm postojem prost\u011b nedaj\u00ed. Proto je d\u016fle\u017eit\u00e1 spr\u00e1vn\u00e1 technika. Abychom cvi\u010dili spr\u00e1vn\u011b a nep\u0159et\u011b\u017eovali \u2018\u0161patn\u00e9\u2019 \u010d\u00e1sti t\u011bla.\u201c<\/p>\n

Nevhodn\u00e9 cviky a \u0161patn\u00e1 osv\u011bta<\/h2>\n

Podle Nikol se pov\u011bdom\u00ed o d\u016fle\u017eitosti cvi\u010den\u00ed a zdrav\u00e9ho \u017eivotn\u00edho stylu zlep\u0161uje. Minim\u00e1ln\u011b ve v\u011bt\u0161\u00edch m\u011bstech m\u00e1 pocit, \u017ee do fitness center a hlavn\u011b za osobn\u00edmi tren\u00e9ry doch\u00e1z\u00ed v\u00edc lid\u00ed. Ale st\u00e1le se bohu\u017eel setk\u00e1v\u00e1 s t\u00edm, \u017ee lid\u00e9 nev\u00ed, \u017ee ne ka\u017ed\u00fd cvik je vhodn\u00fd pro v\u0161echny. Puber\u0165\u00e1k, co se cvi\u010den\u00edm za\u010d\u00edn\u00e1. \u010clov\u011bk s\u00a0probl\u00e9my s bedern\u00ed p\u00e1te\u0159\u00ed. \u017dena po porodu. Nebo n\u011bkdo, kdo se h\u00fdbe denn\u011b. Lid\u00e9 jsou r\u016fzn\u00ed, nem\u016f\u017eou cvi\u010dit stejn\u011b. Cviky nejsou \u0161patn\u00e9 nebo dobr\u00e9, ale mus\u00edme je um\u011bt p\u0159izp\u016fsobit a modifikovat dan\u00e9mu jedinci.<\/p>\n

\u201e\u017deny po porodu jsou takov\u00e1 samostatn\u00e1 kategorie. Cvi\u010d\u00ed doma, ale neuv\u011bdomuj\u00ed si, \u017ee n\u011bkter\u00e9 cviky by ve sv\u00e9m stavu nem\u011bly prov\u00e1d\u011bt. Cht\u011bj\u00ed m\u00edt co nejd\u0159\u00edve zas vyr\u00fdsovan\u00e9 b\u0159icho a \u0161t\u00edhl\u00fd pas a tak se zam\u011b\u0159\u00ed hlavn\u011b na sklapova\u010dky, tedy posiluj\u00ed p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval (sixpack). Ale p\u0159itom \u017eena po porodu by je v\u016fbec nem\u011bla d\u011blat. Naopak po fyziologick\u00e9m bezprobl\u00e9mov\u00e9m porodu m\u00e1 co nejd\u0159\u00edve posilovat p\u00e1nevn\u00ed dno. Ale o n\u011bm nev\u00ed skoro nikdo. A\u017e pozd\u011bji m\u016f\u017ee zapojit p\u0159\u00ed\u010dn\u00fd b\u0159i\u0161n\u00ed sval a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly tak, aby p\u0159ede\u0161ly probl\u00e9m\u016fm s diast\u00e1zou. U t\u00e9 je riziko probl\u00e9m\u016f obrovsk\u00e9. Ale nikdo u\u017e to t\u011bm \u017een\u00e1m bohu\u017eel ne\u0159ekne. V porodnici dostanou jako d\u00e1rek spoustu masti\u010dek pro miminka, ale \u017ee by jim n\u011bkdo dal bro\u017euru, jak maj\u00ed spr\u00e1vn\u011b cvi\u010dit, aby se je\u0161t\u011b v\u00edce nezranily, to ne.\u201c<\/p>\n

V obecn\u00e9 informovanosti ale pokulh\u00e1vaj\u00ed v\u0161ichni. Lid\u00e9 mnohdy lp\u011bj\u00ed na tom, vyr\u00fdsovat si na b\u0159i\u0161e pek\u00e1\u010d. Tepou tren\u00e9rku za to, \u017ee je\u0161t\u011b nem\u011bli \u017e\u00e1dn\u00e9 cviky na b\u0159i\u0161n\u00ed svaly. Nedojde jim ale, \u017ee kdy\u017e obecn\u011b cvi\u010d\u00ed po\u0159\u00e1dn\u011b a spr\u00e1vn\u011b, tak to b\u0159icho posiluj\u00ed neust\u00e1le. Jen u\u017e si neuv\u011bdomuj\u00ed, \u017ee aby se jim tam opravdu objevil ten pov\u011bstn\u00fd pek\u00e1\u010d, nen\u00ed to jen o cvi\u010den\u00ed, ale i o strav\u011b.<\/p>\n

\u010casto si pr\u00fd klienti mysl\u00ed, \u017ee pohybem vy\u0159e\u0161\u00ed v\u0161e a m\u016f\u017eou do toho j\u00edst i nad\u00e1le mastn\u00e1 a sma\u017een\u00e1 j\u00eddla a stravovat se ve fast foodech. Nebo naopak jsou lid\u00ed, kte\u0159\u00ed d\u011blaj\u00ed opak. T\u00e9m\u011b\u0159 nej\u00ed a mysl\u00ed si, \u017ee t\u00edm zachr\u00e1n\u00ed absenci pohybu. Ale jak u\u017e asi tu\u0161\u00edme, ono to jde ruku v ruce.<\/p>\n

Nikol do v\u00fd\u010dtu p\u0159id\u00e1v\u00e1 je\u0161t\u011b skupinu, kter\u00e1 si mysl\u00ed, \u017ee jim pr\u00e1v\u011b ona \u201evyrob\u00ed\u201c kondi\u010dku a l\u00edbivou v\u00e1hu na po\u010dk\u00e1n\u00ed. M\u00e1lokdy t\u011bmto lidem ale dojde, \u017ee jsou to oni, kdo mus\u00ed zabrat, nastavit si to v\u00a0hlav\u011b a poupravit sv\u016fj \u017eivotn\u00ed styl.<\/p>\n

Opravdu u lid\u00ed jako motivace st\u00e1le vyhr\u00e1v\u00e1 touha po \u0161t\u00edhl\u00e9m t\u011ble?<\/h2>\n

I tento p\u0159\u00edstup se pr\u00fd zm\u011bnil. Nikol mezi sv\u00fdmi klienty st\u00e1le \u010dast\u011bji potk\u00e1v\u00e1 lidi, kter\u00fdm jde hlavn\u011b o zdrav\u00ed a pohybovou funk\u010dnost. Rovn\u011b\u017e se do m\u00f3dy dost\u00e1vaj\u00ed sp\u00ed\u0161e meditace, otu\u017eov\u00e1n\u00ed, yinyoga a dal\u0161\u00ed aktivity sp\u00ed\u0161e relaxa\u010dn\u00edho typu. Po t\u0159ic\u00edtce za\u010dnou klienti poci\u0165ovat bolesti, o jak\u00fdch d\u0159\u00edve ani netu\u0161ili, \u017ee existuj\u00ed. Zji\u0161\u0165uj\u00ed, \u017ee toho postupn\u011b ujdou m\u00e9n\u011b a m\u00e9n\u011b. Zad\u00fdch\u00e1vaj\u00ed se tam, kde d\u0159\u00edv s\u00a0dechem \u00fapln\u011b v\u00a0pohod\u011b sta\u010dili. Rodi\u010de zjist\u00ed, \u017ee u\u017e t\u0159eba nesta\u010d\u00ed sv\u00fdm d\u011btem. Nebo si prost\u011b jen uv\u011bdom\u00ed, \u017ee cht\u011bj\u00ed sv\u016fj p\u0159\u00edstup k pohybu zm\u011bnit.<\/p>\n

Dobrou zpr\u00e1vou je, \u017ee na zm\u011bnu nen\u00ed nikdy pozd\u011b. Je jedno, jestli jste cvi\u010dili v ml\u00e1d\u00ed a pak p\u00e1r let vynechali, nebo jestli jste v pades\u00e1ti \u010derstv\u00fd za\u010d\u00e1te\u010dn\u00edk. V ka\u017ed\u00e9m v\u011bku m\u00e1 smysl se h\u00fdbat. A hlavn\u011b pohyb nen\u00ed jen o chozen\u00ed do fitka. Sta\u010d\u00ed se h\u00fdbat p\u0159irozen\u011b, ka\u017ed\u00fd den. Doj\u00edt si na n\u00e1kup p\u011b\u0161ky, vystoupit o zast\u00e1vku \u010di dv\u011b d\u0159\u00edve, m\u00edsto toho robotick\u00e9 vysava\u010de ob\u010das zapnout norm\u00e1ln\u00ed a \u201eproj\u00edt se\u201c s n\u00edm po byt\u011b.<\/p>\n

\n

A pokud pot\u0159ebujete je\u0161t\u011b trochu po\u0161\u0165ouchnout s motivac\u00ed, jsme tu pro v\u00e1s i my. Mutumutu toti\u017e odm\u011b\u0148uje v\u0161echny sv\u00e9 klienty za to, \u017ee se h\u00fdbou, nekou\u0159\u00ed a chod\u00ed na preventivn\u00ed prohl\u00eddky k l\u00e9ka\u0159i. M\u016f\u017eete tak z\u00edskat zp\u011bt a\u017e 30 % z pojistn\u00e9ho. A nebojte, na odm\u011bnu dos\u00e1hnete i t\u00edm, \u017ee prost\u011b jen za\u010dnete trochu chodit.<\/p>\n

Spo\u010d\u00edtat poji\u0161t\u011bn\u00ed<\/a><\/div><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Modern\u00ed technologie n\u00e1m v dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b pom\u00e1haj\u00ed s mnoha \u010dinnostmi. Uklid\u00ed za n\u00e1s, urychl\u00ed \u010das str\u00e1ven\u00fd va\u0159en\u00edm nebo t\u0159eba nakupov\u00e1n\u00edm potravin. Ale n\u011bkdy paradoxn\u011b i kv\u016fli nim p\u0159ich\u00e1z\u00edme o \u010das pro sebe. A \u010d\u00edm v\u00edce \u010dasu v\u011bnujeme technologi\u00edm, t\u00edm m\u00e9n\u011b ho pak tr\u00e1v\u00edme aktivitami prosp\u011b\u0161n\u00fdmi pro na\u0161e zdrav\u00ed. Nikol Kop\u00e1\u010dov\u00e1 je tren\u00e9rka gymnastiky v …<\/p>\n","protected":false},"author":55,"featured_media":5284,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezarazene"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5266","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\/55"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=5266"}],"version-history":[{"count":16,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5266\/revisions"}],"predecessor-version":[{"id":5282,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/5266\/revisions\/5282"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/5284"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=5266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=5266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=5266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}