[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.chrti.sk\/5-cvikov-ktore-vas-nastartuju-do-noveho-dna\/#Article","mainEntityOfPage":"https:\/\/www.chrti.sk\/5-cvikov-ktore-vas-nastartuju-do-noveho-dna\/","headline":"5 cvikov ktor\u00e9 v\u00e1s na\u0161tartuj\u00fa do nov\u00e9ho d\u0148a","name":"5 cvikov ktor\u00e9 v\u00e1s na\u0161tartuj\u00fa do nov\u00e9ho d\u0148a","description":"Ak sa don\u00fatite ka\u017ed\u00e9 r\u00e1no vsta\u0165 aspo\u0148 o\u00a0desa\u0165 min\u00fat sk\u00f4r a\u00a0do svojho denn\u00e9ho re\u017eimu zahrn\u00fa\u0165 zop\u00e1r jednoduch\u00fdch cvikov verte \u017ee sa v\u00e1m bude \u017ei\u0165 \u013eah\u0161ie. Rozh\u00fdbanie tela a\u00a0krvi v\u00a0\u017eil\u00e1ch, v\u00e1m jednoducho dod\u00e1 dostatok energie na cel\u00fd de\u0148. \u00a0 Prv\u00fd cvik nesmie by\u0165 nikdy pr\u00edli\u0161 prudk\u00fd. Po prv\u00e9 by va\u0161e telo dostalo \u0161ok. D\u00fdchaniu, ale i\u00a0svalom […]","datePublished":"2018-12-05","dateModified":"2018-12-05","author":{"@type":"Person","@id":"https:\/\/www.chrti.sk\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.chrti.sk\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/11f8c6ff4d174e1ebef1d6401491d0892ff6534e7a3312fbf752a8f90a4375cd?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/11f8c6ff4d174e1ebef1d6401491d0892ff6534e7a3312fbf752a8f90a4375cd?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"chrti.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.chrti.sk\/wp-content\/uploads\/img_a296473_w16743_t1549386828.jpg","url":"https:\/\/www.chrti.sk\/wp-content\/uploads\/img_a296473_w16743_t1549386828.jpg","height":0,"width":0},"url":"https:\/\/www.chrti.sk\/5-cvikov-ktore-vas-nastartuju-do-noveho-dna\/","wordCount":386,"articleBody":"Ak sa don\u00fatite ka\u017ed\u00e9 r\u00e1no vsta\u0165 aspo\u0148 o\u00a0desa\u0165 min\u00fat sk\u00f4r a\u00a0do svojho denn\u00e9ho re\u017eimu zahrn\u00fa\u0165 zop\u00e1r jednoduch\u00fdch cvikov verte \u017ee sa v\u00e1m bude \u017ei\u0165 \u013eah\u0161ie. Rozh\u00fdbanie tela a\u00a0krvi v\u00a0\u017eil\u00e1ch, v\u00e1m jednoducho dod\u00e1 dostatok energie na cel\u00fd de\u0148. \u00a0\t\tPrv\u00fd cvik nesmie by\u0165 nikdy pr\u00edli\u0161 prudk\u00fd. Po prv\u00e9 by va\u0161e telo dostalo \u0161ok. D\u00fdchaniu, ale i\u00a0svalom a\u00a0k\u013abom, by ste takto sk\u00f4r u\u0161kodili. Hne\u010f ako vstanete z\u00a0postele si popre\u0165ahujte cel\u00e9 telo. Nejedn\u00e1 sa o\u00a0konkr\u00e9tne cvi\u010denie. M\u00f4\u017eete vzpa\u017ei\u0165 obe ruka, ktor\u00fa budete na\u0165ahova\u0165 smerom k\u00a0stropu, alebo svoj chrb\u00e1t mierne ohn\u00fa\u0165 dozadu a\u00a0potom dopredu. Jednoducho urobte r\u00f4zne pochyb, ktor\u00e9 pr\u00edjemne pona\u0165ahuj\u00fa svalstvo cel\u00e9ho tela.\t\tAk c\u00edtite, \u017ee sa svaly dostato\u010dne prebrali, m\u00f4\u017eete prist\u00fapi\u0165 k\u00a0druh\u00e9mu cviku. \u013dahnite si na pevn\u00fa podlo\u017eku, bruchom dole. Ruky polo\u017ete ved\u013ea hlavy a\u00a0cel\u00e9 telo nadvihnite tak, aby sa v\u00e1m chrb\u00e1t prehol smerom dozadu. Cel\u00e9 nohy a\u00a0aj panva ost\u00e1vaj\u00fa na podlo\u017eke. Hlavu pr\u00edli\u0161 nezakl\u00e1\u0148ajte, sna\u017ete sa ju sk\u00f4r dr\u017ea\u0165 v\u00a0jednej rovine so zvy\u0161kom tela. Zamerajte sa hlavne na d\u00fdchanie. Pri preh\u00fdban\u00ed vydychujte a\u00a0pri n\u00e1vrate do z\u00e1kladnej polohy, sa naopak nad\u00fdchnite.\u00a0 Cvik zopakujte aspo\u0148 p\u00e4\u0165kr\u00e1t. Rozh\u00fdbete si n\u00edm cel\u00e9 telo a\u00a0z\u00e1rove\u0148 popre\u0165ahujete chrbticu.\t\tV tomto momente ste u\u017e dostato\u010dne rozh\u00fdban\u00ed, tak\u017ee m\u00f4\u017eete prist\u00fapi\u0165 k\u00a0cvi\u010deniu na rozpr\u00fadenie krvi. Za\u010dnite v\u017edy nohami. Ide\u00e1lne je ak budete\u00a0 na mieste, aspo\u0148 min\u00fatu na strieda\u010dku zdv\u00edha\u0165 obe nohy. ide v\u00a0podstate o\u00a0vysok\u00fd cval. Medzi jednotliv\u00fdmi striedaniami podsko\u010dte.\t\tTeraz prich\u00e1dzaj\u00fa na rad ruky. Zovrite p\u00e4ste a\u00a0boxujte aspo\u0148 min\u00fatu smerom pred seba.\t\tPo tom, ako sa dostato\u010dne pretiahnete a\u00a0rozh\u00fdbete, prich\u00e1dza na rad mal\u00e9 upokojenie organizmu. \u013dahnite si na chrb\u00e1t a\u00a0minim\u00e1lne tri min\u00faty zhlboka d\u00fdchajte. M\u00f4\u017eete jemne pokr\u010di\u0165 kolen\u00e1 a\u00a0vytrias\u0165 stehenn\u00e9 aj l\u00fdtkov\u00e9 svaly. To ist\u00e9 urobte aj s\u00a0rukami. predpa\u017ete ich a\u00a0svaly poriadne popretriasajte.                                                                                                                                                                                                                                                                                                                                                                                                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