{"id":394,"date":"2018-09-27T09:00:47","date_gmt":"2018-09-27T07:00:47","guid":{"rendered":"https:\/\/www.pisaniehravo.sk\/blog\/?p=394"},"modified":"2023-01-16T10:58:06","modified_gmt":"2023-01-16T09:58:06","slug":"cviky-k-pocitacu-4-cviky-na-ruky-a-nohy","status":"publish","type":"post","link":"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-4-cviky-na-ruky-a-nohy\/","title":{"rendered":"Cviky k po\u010d\u00edta\u010du #4: cviky na ruky a nohy"},"content":{"rendered":"\n<p>Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo zdrav\u00e9. \u010ci u\u017e teda pri po\u010d\u00edta\u010di pracujete viac alebo menej, mali by ste myslie\u0165 predov\u0161etk\u00fdm na svoje zdravie. \u010cas od \u010dasu je dobr\u00e9 sa prejs\u0165 po kancel\u00e1rii. D\u00f4vodov m\u00f4\u017ee by\u0165 ve\u013ea. Cho\u010fte si nie\u010do okop\u00edrova\u0165, uvari\u0165 si k\u00e1vu, alebo z\u00e1jdite pre radu ku kolegovi. Pona\u0165ahujte stuhnut\u00e9 svaly!<\/p>\n\n\n\n<p>Pokia\u013e nebudete ma\u0165 pr\u00e1ve d\u00f4vod na vst\u00e1vanie od stola, zacvi\u010dte si. Sta\u010d\u00ed p\u00e1r cvikov na pretiahnutie <a href=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-ktore-zvladnete-aj-pri-pocitaci-1-cviky-na-krcnu-chrbticu\/\" target=\"_blank\" rel=\"noreferrer noopener\">kr\u010dnej chrbtice<\/a> alebo <a href=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-2-cviky-na-hrudnu-chrbticu\/\" target=\"_blank\" rel=\"noreferrer noopener\">hrudnej chrbtice<\/a> a budete sa hne\u010f c\u00edti\u0165 lep\u0161ie. A pokia\u013e si budete chcie\u0165 <a href=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-3-cviky-na-chrbticu\/\" target=\"_blank\" rel=\"noreferrer noopener\">pretiahnu\u0165 cel\u00fa chrbticu naraz<\/a>, zacvi\u010dte si pod\u013ea cvikov, ktor\u00e9 sme pre v\u00e1s sp\u00edsali naposledy. Je dobr\u00e9 si vysk\u00fa\u0161a\u0165, kedy sa v\u00e1m cvi\u010d\u00ed najlep\u0161ie a ak\u00e9 cviky v\u00e1m najviac vyhovuj\u00fa. Tak bude cvi\u010denie efekt\u00edvnej\u0161ie a vy sa na\u0148 za\u010dnete te\u0161i\u0165.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vst\u00e1va\u0165 a cvi\u010di\u0165!<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1) Uvo\u013enite predlaktia<\/h3>\n\n\n\n<p>Pri p\u00edsan\u00ed na kl\u00e1vesnici je dobr\u00e9 pravidelne pre\u0165ahova\u0165 svaly na prstoch a aj na predlakt\u00ed. A to ako na jeho spodnej, tak aj na vrchnej strane.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ako pretiahnu\u0165 spodn\u00fa stranu?<\/h4>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"276\" src=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/PH-PROT\u00c1HN\u011aTE-P\u0158EDLOKT\u00cd.png\" alt=\"Prot\u00e1hn\u011bte si ruce a nohy. \" class=\"wp-image-398\" srcset=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/PH-PROT\u00c1HN\u011aTE-P\u0158EDLOKT\u00cd.png 320w, https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/PH-PROT\u00c1HN\u011aTE-P\u0158EDLOKT\u00cd-300x259.png 300w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<p>Natiahnite ruku chrbtom nahor, prepnite lake\u0165 a ohnite z\u00e1p\u00e4stie smerom nahor tak, aby va\u0161e prsty smerovali nahor. Druhou rukou si pom\u00f4\u017ete dla\u0148 e\u0161te viac ohn\u00fa\u0165, aby sa svaly na ruk\u00e1ch pretiahli \u010do mo\u017eno najviac. Z\u00e1p\u00e4stie nechajte v rovnakej poz\u00edcii a potom oto\u010dte ruku tak, aby prsty smerovali zase dole. Lak\u0165ov\u00e1 jamka by mala smerova\u0165 nahor. Ruku pretiahnite aspo\u0148 na desa\u0165 sek\u00fand. Nezabudnite ruky prestrieda\u0165.<\/p>\n\n\n\n<figure class=\"wp-block-image alignright\"><img loading=\"lazy\" decoding=\"async\" width=\"278\" height=\"296\" src=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/PH-PROT\u00c1HN\u011aTE-P\u0158EDLOKT\u00cd-2-.png\" alt=\"D\u016fle\u017eit\u00e9 je si prot\u00e1hnout hlavn\u011b ruce\" class=\"wp-image-402\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ako pretiahnu\u0165 vrchn\u00fa stranu?<\/h4>\n\n\n\n<p>Natiahnite ruku chrbtom hore, prepnite lake\u0165 a ohnite z\u00e1p\u00e4stie smerom dole tak, aby prsty smerovali k zemi. Rovnako ako v prvom cviku sk\u00faste pomocou druhej ruky dla\u0148 e\u0161te viac ohn\u00fa\u0165. Svaly sa tak pretiahnu viac. Z\u00e1p\u00e4stie nechajte v rovnakej poz\u00edcii a oto\u010dte ruku tak, aby prsty smerovali nahor. Pokia\u013e cvik urob\u00edte spr\u00e1vne, mala by lak\u0165ov\u00e1 jamka smerova\u0165 nahor a vy si tak uvid\u00edte do dlane. Cvik nezabudnite urobi\u0165 na oboch ruk\u00e1ch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-407\" src=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/modlitba.png\" alt=\"Prot\u00e1hn\u011bte ruce v modlitb\u011b. \" width=\"160\" height=\"186\" srcset=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/modlitba.png 324w, https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/modlitba-259x300.png 259w\" sizes=\"(max-width: 160px) 100vw, 160px\" \/><\/b><\/h3>\n\n\n\n<h2 class=\"wp-block-heading\">2) Pretiahnite ruky v modlitbe<\/h2>\n\n\n\n<p>Spojte si ruky pred telom ako pri modlitbe s dla\u0148ami proti sebe. Potom z\u00ed\u010fte dla\u0148ami o trochu ni\u017e\u0161ie. Mali by ste c\u00edti\u0165 pretiahnutie svalov predlaktia, pr\u00edpadne \u0165ah cez dla\u0148.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h2 class=\"wp-block-heading\">3) Po\u010fte si pretiahnu\u0165 nohy<\/h2>\n\n\n\n<figure class=\"wp-block-image alignright\"><img loading=\"lazy\" decoding=\"async\" width=\"129\" height=\"240\" src=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/nohy-naohur.png\" alt=\"Prot\u00e1hnout  a zvednout nohy nahoru.\" class=\"wp-image-413\"\/><\/figure>\n\n\n\n<p>Narovnajte sa a sadnite si vzpriamene tak, aby ste mali ruky pozd\u013a\u017e tela. Potom nadvihnite plochu jedn\u00e9ho chodidla k\u00fasok nad podlahu. \u00daplne posta\u010d\u00ed iba centimeter nad podlo\u017ekou. Sna\u017ete sa, aby ste sedeli rovno a nenakl\u00e1\u0148ajte sa do strany.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4) Precvi\u010dte si \u010dlenky<\/h2>\n\n\n\n<figure class=\"wp-block-image alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"113\" height=\"221\" src=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/kotn\u00edky.png\" alt=\"Procvi\u010dte si kotn\u00edky.\" class=\"wp-image-417\"\/><\/figure>\n\n\n\n<p>Zdv\u00edhajte chodidl\u00e1 striedavo na \u0161pi\u010dky a na p\u00e4ty a tla\u010dte pritom do podlo\u017eky. Cvik m\u00f4\u017eete robi\u0165 bu\u010f oboma nohami naraz, alebo na strieda\u010dku. Vysk\u00fa\u0161ajte, \u010do v\u00e1m viac vyhovuje.<\/p>\n\n\n\n<p>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, ktor\u00fd sme pre v\u00e1s v <a href=\"https:\/\/www.pisaniehravo.sk\/registracia\">P\u00edsanie Hravo<\/a> pripravili v spolupr\u00e1ci s fyzioterapeutkou Eli\u0161kou Mirskou z <em><a href=\"https:\/\/sites.google.com\/view\/jaksedet?pli=1\" target=\"_blank\" rel=\"noreferrer noopener\">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. Tak\u017ee, ako hovoria kr\u00e1liky z klob\u00faka: &#8222;Vst\u00e1va\u0165 a cvi\u010di\u0165!&#8220;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di nie je pre na\u0161e telo zdrav\u00e9. \u010ci u\u017e teda pri po\u010d\u00edta\u010di pracujete viac alebo menej, mali by ste myslie\u0165 predov\u0161etk\u00fdm na svoje zdravie. \u010cas od \u010dasu je dobr\u00e9 sa prejs\u0165 po kancel\u00e1rii. D\u00f4vodov m\u00f4\u017ee by\u0165 ve\u013ea. Cho\u010fte si nie\u010do okop\u00edrova\u0165, uvari\u0165 si k\u00e1vu, alebo z\u00e1jdite pre radu ku kolegovi. Pona\u0165ahujte stuhnut\u00e9 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":421,"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-394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ergonomie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cviky k po\u010d\u00edta\u010du #4: cviky na ruky a nohy<\/title>\n<meta name=\"description\" content=\"Pracujete \u010dasto pri po\u010d\u00edta\u010di? Po\u010fte si zacvi\u010di\u0165 cviky na ruky a nohy s P\u00edsanie Hravo! 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Poj\u010fme si spole\u010dn\u011b prot\u00e1hnout ruce a nohy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-4-cviky-na-ruky-a-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog P\u00edsanie Hravo\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-27T07:00:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-16T09:58:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/268172-P55ZAT-754-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\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=\"4 min\u00faty\" \/>\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-4-cviky-na-ruky-a-nohy\/\",\"url\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-4-cviky-na-ruky-a-nohy\/\",\"name\":\"Cviky k po\u010d\u00edta\u010du #4: cviky na ruky a nohy\",\"isPartOf\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-4-cviky-na-ruky-a-nohy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/psani-vsemi-deseti\/ergonomie\/cviky-k-pocitacu-4-cviky-na-ruky-a-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.pisaniehravo.sk\/blog\/wp-content\/uploads\/2018\/09\/268172-P55ZAT-754.jpg\",\"datePublished\":\"2018-09-27T07:00:47+00:00\",\"dateModified\":\"2023-01-16T09:58:06+00:00\",\"author\":{\"@id\":\"https:\/\/www.pisaniehravo.sk\/blog\/#\/schema\/person\/5ec51feef2d71fb6b54db78307c784c3\"},\"description\":\"Pracujete \u010dasto pri po\u010d\u00edta\u010di? 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