[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.spolecnacesta.cz\/cvicte-naplno-i-po-padesatce\/#Article","mainEntityOfPage":"https:\/\/www.spolecnacesta.cz\/cvicte-naplno-i-po-padesatce\/","headline":"Cvi\u010dte naplno i po pades\u00e1tce!","name":"Cvi\u010dte naplno i po pades\u00e1tce!","description":"Nikdy nen\u00ed pozd\u011b za\u010d\u00edt s\u00a0pohybem. Ka\u017ed\u00fd si dnes m\u016f\u017ee naj\u00edt takov\u00fd, kter\u00fd mu vyhovuje, odpov\u00edd\u00e1 jeho v\u011bku a fyzick\u00e9 zdatnosti. […]","datePublished":"2025-03-01","dateModified":"2024-08-19","author":{"@type":"Person","@id":"https:\/\/www.spolecnacesta.cz\/author\/devene\/#Person","name":"spolecnacesta.cz","url":"https:\/\/www.spolecnacesta.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/6b1978a802e1d2522476d4f1a954a19e989b74ba84b3e15a182efb651cc75097?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6b1978a802e1d2522476d4f1a954a19e989b74ba84b3e15a182efb651cc75097?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"spolecnacesta.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.spolecnacesta.cz\/wp-content\/uploads\/img_a302335_w2035_t1512245013.jpg","url":"https:\/\/www.spolecnacesta.cz\/wp-content\/uploads\/img_a302335_w2035_t1512245013.jpg","height":0,"width":0},"url":"https:\/\/www.spolecnacesta.cz\/cvicte-naplno-i-po-padesatce\/","about":["Sport"],"wordCount":406,"articleBody":"Nikdy nen\u00ed pozd\u011b za\u010d\u00edt s\u00a0pohybem. Ka\u017ed\u00fd si dnes m\u016f\u017ee naj\u00edt takov\u00fd, kter\u00fd mu vyhovuje, odpov\u00edd\u00e1 jeho v\u011bku a fyzick\u00e9 zdatnosti. Po pades\u00e1tce, kdy ub\u00fdv\u00e1 svalov\u00e1 hmota, fyzick\u00e1 s\u00edla se sni\u017euje a\u017e o 50 % a p\u0159ib\u00fdvaj\u00ed kila, je sport skv\u011blou terapi\u00ed. Zlep\u0161uje kondici, p\u016fsob\u00ed blahod\u00e1rn\u011b na srdce, svaly, klouby, ale tak\u00e9 pom\u00e1h\u00e1 vytv\u00e1\u0159et soci\u00e1ln\u00ed vazby a sni\u017euje rizika vzniku deprese.Jak na to, aby v\u00e1m pohyb prosp\u00edval?\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Netrhejte rekordy – zvy\u0161ujte fyzickou z\u00e1t\u011b\u017e postupn\u011b.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cvi\u010dte nebo alespo\u0148 cho\u010fte ka\u017ed\u00fd den.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vyberte si skupinu lid\u00ed s podobnou kondic\u00ed a c\u00edlem, jak\u00fd m\u00e1te vy.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dob\u0159e se na sportov\u00e1n\u00ed obl\u00e9kejte a obujte – nem\u011blo by v\u00e1m b\u00fdt ani teplo, ani zima.Sporty pro vy\u0161\u0161\u00ed v\u011bkVe vy\u0161\u0161\u00edm v\u011bku byste se nem\u011bli pou\u0161t\u011bt do rizikov\u00fdch sport\u016f, zvl\u00e1\u0161\u0165 kdy\u017e jste je v ml\u00e1d\u00ed nikdy neprovozovali. Skv\u011bl\u00e1 je ch\u016fze nebo j\u00f3ga, kter\u00e1 za pomoci spr\u00e1vn\u00e9ho br\u00e1ni\u010dn\u00edho dechu posiluje vnit\u0159n\u00ed org\u00e1ny a zam\u011b\u0159uje se na zpevn\u011bn\u00ed st\u0159edu t\u011bla. Organismus v\u00fdborn\u011b procvi\u010d\u00ed dynamick\u00e1 ch\u016fze s holemi – nordic walking. Posiluje pa\u017ee, ramena, h\u00fd\u017e\u010fov\u00e9 svaly a klade na kolena men\u0161\u00ed n\u00e1roky ne\u017e klasick\u00e1 ch\u016fze. St\u00e1le obl\u00edben\u011bj\u0161\u00ed je taichi, je\u017e d\u00edky jemn\u00fdm a plynul\u00fdm pohyb\u016fm uvol\u0148uje svalstvo, zlep\u0161uje rovnov\u00e1hu a zklid\u0148uje mysl.RANN\u00cd ROZCVI\u010cKA Pot\u0159ebujete se r\u00e1no jemn\u011b rozh\u00fdbat? Sta\u010d\u00ed jen skloubit mas\u00e1\u017e, stre\u010dinkov\u00e9 cviky a n\u00e1cvik spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed.MAS\u00c1\u017d KOLEN1.\u00a0\u00a0\u00a0\u00a0\u00a0 Sedn\u011bte si na \u017eidli.2.\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0Obejm\u011bte ob\u011bma rukama kolena a krou\u017eiv\u00fdmi pohyby palc\u016f jemn\u011b mas\u00edrujte3.\u00a0\u00a0\u00a0\u00a0\u00a0 V\u00edce p\u0159itla\u010dte a koleno pus\u0165te. Pokra\u010dujte 5 minut.STRE\u010cINK1.\u00a0\u00a0\u00a0\u00a0\u00a0 Lehn\u011bte si na bok, podep\u0159ete hlavu, spodn\u00ed nohu m\u00edrn\u011b pokr\u010dte a druhou nat\u00e1hn\u011bte.2.\u00a0\u00a0\u00a0\u00a0\u00a0 Nata\u017eenou nohu vychylte m\u00edrn\u011b dop\u0159edu jako kyvadlo, vra\u0165te zp\u00e1tky.3.\u00a0\u00a0\u00a0\u00a0\u00a0 Opakujte stejn\u00fd pohyb na opa\u010dnou stranu, cvik opakujte 10x.D\u00ddCH\u00c1N\u00cd 1.\u00a0\u00a0\u00a0\u00a0\u00a0 Sedn\u011bte si na kraj \u017eidle.2.\u00a0\u00a0\u00a0\u00a0\u00a0 Polo\u017ete si levou ruku na hrudn\u00edk a pravou na b\u0159icho.3.\u00a0\u00a0\u00a0\u00a0\u00a0 Pomalu se nadechujte nosem a vydechujte \u00fasty. Soust\u0159ed\u011bn\u011b d\u00fdchejte alespo\u0148 minutu.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (10 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Cvi\u010dte naplno i po pades\u00e1tce!","item":"https:\/\/www.spolecnacesta.cz\/cvicte-naplno-i-po-padesatce\/#breadcrumbitem"}]}]