{"id":375,"date":"2018-08-30T09:00:27","date_gmt":"2018-08-30T07:00:27","guid":{"rendered":"https:\/\/www.pisaniehravo.sk\/blog\/?p=375"},"modified":"2022-11-22T16:09:20","modified_gmt":"2022-11-22T15:09:20","slug":"cviky-k-pocitacu-3-cviky-na-chrbticu","status":"publish","type":"post","link":"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-3-cviky-na-chrbticu\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010du #3: cviky na chrbticu"},"content":{"rendered":"\n

V\u00e4\u010d\u0161ina z n\u00e1s vykon\u00e1va svoju pr\u00e1cu v kancel\u00e1rii \u2013 pri po\u010d\u00edta\u010di. A pr\u00e1ve to je pre na\u0161e telo nezdrav\u00e9. Pripravili sme pre v\u00e1s \u010fal\u0161\u00ed diel zo seri\u00e1lu o cvikoch, ktor\u00e9 zvl\u00e1dnete \u013eahko a r\u00fdchlo bez toho, aby ste museli od\u00eds\u0165 od po\u010d\u00edta\u010da.<\/p>\n\n\n\n

V prvej \u010dasti sme sa zamerali na kr\u010dn\u00fa chrbticu<\/a><\/strong> a poradili v\u00e1m, \u010do urobi\u0165 e\u0161te pred t\u00fdm, ako za\u010dnete cvi\u010di\u0165. V druhom dieli sme pretiahli hrudn\u00edk a rozh\u00fdbali panvu<\/a><\/strong>. Teraz si spolo\u010dne pona\u0165ahujeme takmer cel\u00e9 telo.<\/p>\n\n\n\n

Rozh\u00fdbte boky<\/h2>\n\n\n\n
\"Cviky,<\/figure>\n\n\n\n

Prv\u00fd cvik, ktor\u00fd sme pre v\u00e1s pripravili, je takzvan\u00e9 kr\u00e1\u010danie panvy. Najprv si dajte ruky vbok a robte panvou mal\u00e9 osmi\u010dky.<\/p>\n\n\n\n

Pokia\u013e neviete, ako na to, sk\u00faste si predstavi\u0165, \u017ee so svojou panvou p\u00e1dlujete. Prav\u00e1 polovica hore, dopredu a dole. \u013dav\u00e1 polovica hore, dopredu a dole. Hne\u010f to ide lep\u0161ie, v\u0161ak?<\/p>\n\n\n\n

Akon\u00e1hle dop\u00e1dlujete na okraj stoli\u010dky, oto\u010dte smer a za\u010dnite p\u00e1dlova\u0165 na druh\u00fa stranu. Prav\u00e1 polovica hore, dozadu a dole. \u013dav\u00e1 polovica hore, dozadu a dole.<\/p>\n\n\n\n

Aby ste robili cvik spr\u00e1vne, sna\u017ete sa hrudn\u00edk dr\u017ea\u0165 v st\u00e1le rovnakej poz\u00edcii a vyhnite sa k\u00fdvaniu z\u013eava doprava.<\/p>\n\n\n\n

Narovnajte sa<\/h2>\n\n\n\n

Ruky na stehn\u00e1<\/h3>\n\n\n\n
\"Rozh\u00fdbte<\/figure>\n\n\n\n

Zaprite si dlane o stehn\u00e1 tak, aby zostali k\u00fasok pred panvou. Potom zatla\u010dte dla\u0148ami do stehien (smerom k p\u00e4t\u00e1m). <\/p>\n\n\n\n

Dajte pozor na to, aby ste nedv\u00edhali ramen\u00e1. Pohyb by mal vych\u00e1dza\u0165 predov\u0161etk\u00fdm z lak\u0165ov. <\/p>\n\n\n\n

Predstavte si, \u017ee ste b\u00e1bka, ktor\u00fa niekto \u0165ah\u00e1 za \u0161pag\u00e1t na hlave a vytiahnite sa do v\u00fd\u0161ky. Mali by ste c\u00edti\u0165, ako za\u010dalo pracova\u0165 va\u0161e brucho a medzilopatkov\u00e9 svaly.<\/p>\n\n\n\n

 <\/h3>\n\n\n\n

Ruky na st\u00f4l<\/h3>\n\n\n\n
\"Zacvi\u010dte<\/figure>\n\n\n\n

V tomto cviku je nutn\u00e9, aby ste sa opreli lakte o st\u00f4l pred vami. Pokia\u013e ho m\u00e1te pr\u00edli\u0161 n\u00edzko, oprite si iba dlane tak, aby va\u0161e predlaktia smerovali mierne k sebe. Cel\u00fdm predlakt\u00edm (spodnou stranou dlane) potom zatla\u010dte do stola a mierne sa k nemu pritiahnite. Nakoniec sa vytiahnite do v\u00fd\u0161ky a oprite sa spodnou stranou chodidiel o podlahu. Op\u00e4\u0165 si m\u00f4\u017eete predstavi\u0165, \u017ee ste b\u00e1bka, ktor\u00fa niekto \u0165ah\u00e1 za \u0161pag\u00e1t na hlave smerom nahor. Cviky v\u00e1m potom p\u00f4jdu lep\u0161ie.<\/p>\n\n\n\n

Ako spozn\u00e1te, \u017ee cvik rob\u00edte spr\u00e1vne? Rovnako ako v minulom cviku by ste mali c\u00edti\u0165 mierne pnutie na bruchu a v oblasti medzilopatkov\u00fdch svalov.<\/p>\n\n\n\n

Tip na z\u00e1ver<\/h2>\n\n\n\n

Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo zdrav\u00e9, preto sa okrem t\u00fdchto cvikov sna\u017ete robi\u0165 aj prech\u00e1dzky po kancel\u00e1rii. Cho\u010fte si nie\u010do okop\u00edrova\u0165, odsko\u010dte si na WC alebo z\u00e1jdite za kolegom po radu. D\u00f4vodov m\u00f4\u017ee by\u0165 ve\u013ea.<\/p>\n\n\n\n

Zauj\u00edma v\u00e1s, ako \u013eahko pri po\u010d\u00edta\u010di stre\u010dova\u0165 \u010fal\u0161ie \u010dasti tela, ako je kr\u010dn\u00e1 chrbtica<\/a>, panva alebo hrudn\u00e1 chrbtica<\/a>? \u010c\u00edtajte \u010fal\u0161ie \u010dasti n\u00e1\u0161ho seri\u00e1lu, ktor\u00fd sme pripravili v spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z Jak sed\u011bt<\/a><\/em>. Dozviete sa tipy na jednoduch\u00e9 cviky, ktor\u00e9 zvl\u00e1dnete za p\u00e1r min\u00fat priamo v kancel\u00e1rii.<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00e4\u010d\u0161ina z n\u00e1s vykon\u00e1va svoju pr\u00e1cu v kancel\u00e1rii \u2013 pri po\u010d\u00edta\u010di. A pr\u00e1ve to je pre na\u0161e telo nezdrav\u00e9. Pripravili sme pre v\u00e1s \u010fal\u0161\u00ed diel zo seri\u00e1lu o cvikoch, ktor\u00e9 zvl\u00e1dnete \u013eahko a r\u00fdchlo bez toho, aby ste museli od\u00eds\u0165 od po\u010d\u00edta\u010da. V prvej \u010dasti sme sa zamerali na kr\u010dn\u00fa chrbticu a poradili v\u00e1m, \u010do […]<\/p>\n","protected":false},"author":4,"featured_media":388,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ergonomie"],"yoast_head":"\nCviky k po\u010d\u00edta\u010du #3: cviky na chrbticu<\/title>\n<meta name=\"description\" content=\"Nese\u010fte cel\u00fd de\u0148 pri po\u010d\u00edta\u010di a po\u010fte sa pona\u0165ahova\u0165 s P\u00edsanie Hravo. 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