{"id":332,"date":"2018-08-16T10:00:43","date_gmt":"2018-08-16T08:00:43","guid":{"rendered":"https:\/\/www.pisaniehravo.sk\/blog\/?p=332"},"modified":"2023-01-16T10:55:19","modified_gmt":"2023-01-16T09:55:19","slug":"cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu","status":"publish","type":"post","link":"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010du #2: cviky na hrudn\u00fa chrbticu"},"content":{"rendered":"

Dlhodob\u00e9 sedenie<\/strong> pri po\u010d\u00edta\u010di nie je pre na\u0161e telo \u017eiadna v\u00fdhra<\/strong>. Hrb\u00edme sa, oh\u00fdbame sa smerom ku kl\u00e1vesnici a prekri\u017eujeme nohy. H\u013ead\u00e1me toti\u017e polohu, v ktorej sa n\u00e1m bude dobre pracova\u0165. A pr\u00e1ve preto je nutn\u00e9 sa aspo\u0148 z \u010dasu na \u010das poriadne pretiahnu\u0165<\/strong>.<\/p>\n

V minulom diele<\/strong> tohto seri\u00e1lu<\/a> sme pre v\u00e1s pripravili cviky na uvo\u013enenie kr\u010dnej chrbtice<\/strong> a poradili, ako nastavi\u0165 spr\u00e1vnu v\u00fd\u0161ku stoli\u010dky a monitora. V dne\u0161nom diele<\/strong> v\u00e1m zase porad\u00edme cviky na hrudn\u00fa chrbticu, <\/strong>ktor\u00e9 ju r\u00fdchlo a jednoducho pretiahnu. Tak po\u010fme na to!<\/p>\n

Ako pretiahnu\u0165 hrudn\u00fa chrbticu?<\/strong><\/h2>\n

Ruky k stropu<\/strong><\/h3>\n

 <\/p>\n

\"Procvi\u010dte<\/p>\n

Pri tomto cviku by ste mali kl\u00e1s\u0165 d\u00f4raz na spr\u00e1vne d\u00fdchanie<\/strong>. S n\u00e1dychom vytiahnite ruky k stropu<\/strong>, ako by ste chceli dosiahnu\u0165 na hviezdu na nebi. S v\u00fddychom<\/strong> naopak tla\u010dte lakte aj dlane dozadu. Predstavte si, \u017ee chcete zo svojich r\u00fak urobi\u0165 svietnik<\/strong>.<\/p>\n

V hornej \u010dasti hrudn\u00edka by ste mali c\u00edti\u0165 mierne pnutie. Tak spozn\u00e1te, \u017ee cvik rob\u00edte spr\u00e1vne.<\/p>\n

<\/h3>\n

 <\/p>\n

Uvo\u013enite hrudn\u00edk<\/strong><\/h3>\n

Spojte ruky pred telom, s n\u00e1dychom pretla\u010dte dlane dopredu a vyhrbte sa v hrudnej chrbtici<\/strong> tak, aby ste vytvorili „korytna\u010d\u00ed pancier“. S v\u00fddychom zdvihnite ruky nad hlavu<\/strong>. S \u010fal\u0161\u00edm n\u00e1dychom rozpojte ruky a vytiahnite ich \u010do najvy\u0161\u0161ie<\/strong>, ako by ste si chceli odtrhn\u00fa\u0165 \u010dere\u0161ne z vysok\u00e9ho stromu nad vami. S \u010fal\u0161\u00edm v\u00fddychom tla\u010dte lakte aj dlane dozadu a ruky zasu\u0148te dole po ramen\u00e1<\/strong>, aby ste z nich utvorili svietnik (ako v minulom cviku). Predlaktia tla\u010dte st\u00e1le dozadu.<\/p>\n

\"Prot\u00e1hn\u011bte<\/p>\n

 <\/p>\n

Rozh\u00fdbte panvu<\/strong><\/h3>\n

\"Jak<\/p>\n

Dajte ruky na kolen\u00e1<\/strong> a dbajte na to, aby ste mali prepnut\u00e9 lakte. Panvu pretl\u00e1\u010dajte striedavo dopredu a dozadu<\/strong>. Cel\u00e1 chrbtica sa tak bude vo\u013ene pohybova\u0165. Pri tomto cviku sa pozerajte st\u00e1le dopredu. Mali by ste c\u00edti\u0165, \u017ee pri nahnut\u00ed panvy dopredu sa pres\u00fava \u0165a\u017eisko viac dopredu. A naopak, pri klopen\u00ed panvy dozadu sa opierate takmer a\u017e o kostr\u010d.<\/p>\n

 <\/p>\n

<\/h3>\n

Pretiahnite chrbticu<\/strong><\/h3>\n

\"Jak<\/p>\n

\"Prot\u00e1hn\u011bte<\/p>\n

\u010eal\u0161\u00ed cvik na hrudn\u00fa chrbticu, ktor\u00fd sme pre v\u00e1s v tomto dieli pripravili, je rot\u00e1cia chrbtice<\/strong>.
\n<\/span>T\u00fa prevediete tak, \u017ee si najprv d\u00e1te prav\u00fa nohu cez \u013eav\u00fa<\/strong>. Potom sa \u013eav\u00fdm predlakt\u00edm zaprite<\/strong> o prav\u00fa stranu prav\u00e9ho kolena<\/strong> tak, aby ste lake\u0165 nechali napnut\u00fd. Nakoniec oprite prav\u00fa ruku za telo<\/strong> a pozrite sa cez prav\u00e9 rameno<\/strong>.<\/p>\n

Pokia\u013e chce pretiahnu\u0165 chrbticu viac, m\u00f4\u017eete sa zaprie\u0165 o \u013eav\u00fa ruku. Rot\u00e1cia tak bude intenz\u00edvnej\u0161ia. Dbajte na to, aby ste mali vzpriamen\u00fa hrudn\u00fa chrbticu. Potom nezabudnite cvik urobi\u0165 aj na druh\u00fa stranu.<\/p>\n

Vyu\u017eite pracovn\u00fa dosku<\/strong><\/h2>\n

\"Vyu\u017eijte<\/p>\n

Nem\u00e1te \u010das \u00eds\u0165 si zacvi\u010di\u0165 do fitness alebo sa v\u00e1m skr\u00e1tka len nechce? Nez\u00fafajte! Vyu\u017eite to, \u010do m\u00e1te v kancel\u00e1rii po ruke. Ako n\u00e1stroj m\u00f4\u017ee skvele posl\u00fa\u017ei\u0165 napr\u00edklad pracovn\u00e1 doska stola<\/strong>.<\/p>\n

Sadnite si \u010delom k monitoru, pozrite sa cez prav\u00e9 rameno a \u013eavou rukou sa chy\u0165te vpravo – za st\u00f4l<\/strong>. Sna\u017ete sa oto\u010di\u0165 \u010do najviac doprava a dbajte na to, aby kolen\u00e1 mierili st\u00e1le k monitoru.<\/p>\n

Pri tomto cviku m\u00f4\u017eete, ale nemus\u00edte ma\u0165 lake\u0165 polo\u017een\u00fd na stole. Z\u00e1le\u017e\u00ed to od toho, ako sa v\u00e1m bude cvik robi\u0165 lep\u0161ie.<\/p>\n

Zauj\u00edma v\u00e1s, ako \u013eahko pri po\u010d\u00edta\u010di pretiahnu\u0165 \u010fal\u0161ie \u010dasti tela, ako s\u00fa ruky, nohy alebo chrbticu? \u010c\u00edtajte n\u00e1\u0161 seri\u00e1l<\/strong>, ktor\u00fd sme pre v\u00e1s v P\u00edsanie Hravo<\/a><\/strong> pripravili v spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z Jak sed\u011bt<\/a><\/em>. Dozviete sa v \u0148om mno\u017estvo tipov na jednoduch\u00e9 cviky, ktor\u00e9 zvl\u00e1dnete za p\u00e1r min\u00fat priamo v kancel\u00e1rii.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo \u017eiadna v\u00fdhra. Hrb\u00edme sa, oh\u00fdbame sa smerom ku kl\u00e1vesnici a prekri\u017eujeme nohy. H\u013ead\u00e1me toti\u017e polohu, v ktorej sa n\u00e1m bude dobre pracova\u0165. A pr\u00e1ve preto je nutn\u00e9 sa aspo\u0148 z \u010dasu na \u010das poriadne pretiahnu\u0165. V minulom diele tohto seri\u00e1lu sme pre v\u00e1s pripravili cviky na […]<\/p>\n","protected":false},"author":4,"featured_media":362,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ergonomie"],"yoast_head":"\nCviky k po\u010d\u00edta\u010du #2: cviky na hrudn\u00fa chrbticu<\/title>\n<meta name=\"description\" content=\"Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo \u017eiadna v\u00fdhra. Po\u010fte si s P\u00edsanie hravo zacvi\u010di\u0165 cviky hrudn\u00fa chrbticu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cviky, kter\u00e9 zvl\u00e1dnete i u po\u010d\u00edta\u010de #2: prot\u00e1hn\u011bte hrudn\u00ed p\u00e1te\u0159\" \/>\n<meta property=\"og:description\" content=\"Dlouhodob\u00e9 sezen\u00ed u po\u010d\u00edta\u010de nen\u00ed pro na\u0161e t\u011blo \u017e\u00e1dn\u00e1 v\u00fdhra. A proto je nutn\u00e9 se \u010das od \u010dasu prot\u00e1hnout. Poj\u010fte si s Psan\u00ed Hrav\u011b prot\u00e1hnout hrudn\u00ed p\u00e1te\u0159.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog P\u00edsanie Hravo\" \/>\n<meta property=\"article:published_time\" content=\"2018-08-16T08:00:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-16T09:55:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/08\/168451-OVJKIL-981-1024x603.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"603\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Pavl\u00edna Ondr\u00e1kov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pavl\u00edna Ondr\u00e1kov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 min\u00fat\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/\",\"url\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/\",\"name\":\"Cviky k po\u010d\u00edta\u010du #2: cviky na hrudn\u00fa chrbticu\",\"isPartOf\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/08\/168451-OVJKIL-981.jpg\",\"datePublished\":\"2018-08-16T08:00:43+00:00\",\"dateModified\":\"2023-01-16T09:55:19+00:00\",\"author\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/#\/schema\/person\/5ec51feef2d71fb6b54db78307c784c3\"},\"description\":\"Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo \u017eiadna v\u00fdhra. 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