{"id":4710,"date":"2021-05-21T17:30:05","date_gmt":"2021-05-21T15:30:05","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=4710"},"modified":"2021-05-26T19:31:21","modified_gmt":"2021-05-26T17:31:21","slug":"zasady-cviceni-pro-zdrava-zada","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/zasady-cviceni-pro-zdrava-zada\/","title":{"rendered":"\u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"4710\" class=\"elementor elementor-4710\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48a081e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48a081e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b12b24d\" data-id=\"b12b24d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4f3ad0e elementor-widget elementor-widget-image\" data-id=\"4f3ad0e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"345\" src=\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-1024x345.jpg\" class=\"attachment-large size-large wp-image-4550\" alt=\"\" srcset=\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-1024x345.jpg 1024w, https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-300x101.jpg 300w, https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-768x259.jpg 768w, https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-600x202.jpg 600w, https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2021\/03\/prkno-e1622049319701.jpg 543w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-40f151d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"40f151d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3f34a92\" data-id=\"3f34a92\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ecb93fd animated-slow elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-invisible\" data-id=\"ecb93fd\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;,&quot;animation_delay&quot;:300}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b55ef5b\" data-id=\"b55ef5b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-738e990 elementor-widget elementor-widget-spacer\" data-id=\"738e990\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17b9cdb elementor-widget elementor-widget-heading\" data-id=\"17b9cdb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Z\u00e1sady cvi\u010den\u00ed pro zdrav\u00e1 z\u00e1da   <\/span>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d290af elementor-widget elementor-widget-heading\" data-id=\"2d290af\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">\u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da<\/span>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb52c7b elementor-widget elementor-widget-spacer\" data-id=\"fb52c7b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a0107a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a0107a2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d9d8060\" data-id=\"d9d8060\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8febcfa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8febcfa\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-87a6e39\" data-id=\"87a6e39\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-520bfd9 elementor-widget elementor-widget-spacer\" data-id=\"520bfd9\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-694d61f elementor-widget elementor-widget-text-editor\" data-id=\"694d61f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>1.Tvar p\u00e1te\u0159e a jeho vliv na na\u0161e zdrav\u00ed <img decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t79\/1\/16\/1f44a.png\" alt=\"\ud83d\udc4a\" width=\"16\" height=\"16\" \/><\/h3><div><b>P\u00e1te\u0159 <\/b>si ji p\u0159edstavit jako kovovou konstrukci, kterou stabilizuj\u00ed ocelov\u00e1 lana. Jejich funkci v lidsk\u00e9m t\u011ble pln\u00ed svaly a \u0161lachy.<\/div><div>B\u011bhem pohybu je hlavn\u00edm c\u00edlem udr\u017eet ji v <b>neutr\u00e1ln\u00ed pozici <\/b>(konstrukce m\u00e1 nem\u011bnn\u00fd tvar, ten m\u011bn\u00ed pouze svaly a \u0161lachy). V n\u00ed je nejm\u00e9n\u011b napjat\u00e1, je nejstabiln\u011bj\u0161\u00ed, nejodoln\u011bj\u0161\u00ed a nejsiln\u011bj\u0161\u00ed.<\/div><div>D\u016fle\u017eit\u00e9 je si uv\u011bdomit, \u017ee v neutr\u00e1ln\u00ed pozici nen\u00ed rovn\u00e1 jako prkno, ale m\u00e1 sv\u00e9 specifick\u00e9 zak\u0159iven\u00ed viz. p\u0159ilo\u017een\u00fd obr\u00e1zek.<\/div><div>Z toho plynou p\u0159\u00edpadn\u00e9 chyby jako je tla\u010den\u00ed beder do podlo\u017eky v le\u017ee na z\u00e1dech nebo, oh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e p\u0159i p\u0159edklonu nebo podsazov\u00e1n\u00ed p\u00e1nve p\u0159i d\u0159epu <img decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t9a\/1\/16\/1f3cb_200d_2642.png\" alt=\"\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\" width=\"16\" height=\"16\" \/>.<\/div><div>\u00a0<\/div><div><strong>1. Z\u00c1SADA &#8211; b\u011bhem cvi\u010den\u00ed udr\u017eujte p\u00e1te\u0159 v neutr\u00e1ln\u00ed pozici<\/strong><\/div><div><strong>\u00a0<\/strong><\/div><div><h3><span dir=\"auto\">2.SPR\u00c1VN\u00c1 Z\u00c1T\u011a\u017d<\/span><\/h3><div dir=\"auto\"><div><div>Kdy\u017e zvedneme jak\u00fdkoliv p\u0159edm\u011bt, vyvineme ur\u010ditou s\u00edlu. Tak vznik\u00e1 p\u0159\u00edm\u00e1 z\u00e1t\u011b\u017e.<\/div><div>Mimo n\u00ed v t\u011ble vznik\u00e1 vnit\u0159n\u00ed z\u00e1t\u011b\u017e. <b>Zde z\u00e1le\u017e\u00ed, jak daleko je zvedan\u00fd p\u0159edm\u011bt od na\u0161eho t\u011bla<\/b> <b>a jakou m\u00e1 hmotnost<\/b><\/div><div>V p\u0159\u00edpad\u011b, \u017ee dr\u017e\u00edme nap\u0159\u00edklad 2 kg p\u0159edm\u011bt daleko od t\u011bla v nata\u017een\u00e9 ruce, je z\u00e1t\u011b\u017e p\u016fsob\u00edc\u00ed na p\u00e1te\u0159 a\u017e sto n\u00e1sobn\u011b vy\u0161\u0161\u00ed.<\/div><div>Na p\u00e1te\u0159 p\u016fsob\u00ed hlavn\u011b 2 s\u00edly<\/div><ul><li><div>Kompresn\u00ed \u2013 jsou v\u00fdsledkem tlaku aktivovan\u00fdch sval\u016f na p\u00e1te\u0159<\/div><\/li><li><div>Smykov\u00e9 \u2013 je kolm\u00e9 na kompresn\u00ed s\u00edly. Na jeho z\u00e1klad\u011b o sebe klouby t\u0159ou. D\u00e1 se v\u00fdznamn\u011b redukovat spr\u00e1vn\u00fdm dr\u017een\u00edm p\u00e1te\u0159e v pr\u016fb\u011bhu pohybu.<\/div><\/li><\/ul><div>\u00a0<\/div><div><strong>2. Z\u00c1SADA &#8211; Zvedan\u00e1 b\u0159emena by m\u011bla b\u00fdt v poloze co nejbl\u00ed\u017ee Va\u0161emu t\u011b\u017ei\u0161ti.<\/strong><\/div><div><strong>\u00a0<\/strong><\/div><div><div><div class=\"n851cfcs\"><div class=\"dati1w0a hv4rvrfc\"><div class=\"l9j0dhe7 discj3wi ihqw7lf3 j1vyfwqu\"><div class=\"j83agx80 btwxx1t3 k4urcfbm\"><div class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\"><h3 class=\"qzhwtbm6 knvmm38d\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh a8c37x1j keod5gw0 nxhoafnm aigsh9s9 d3f4x2em fe6kdd0r mau55g9w c8b282yb mdeji52x a5q79mjw g1cxx5fr lrazzd5p oo9gr5id hzawbc8m\" dir=\"auto\">3. SVALY JAKO OCHRANA P\u00c1TE\u0158E<\/span><\/h3><\/div><\/div><\/div><\/div><\/div><\/div><div class=\"\" dir=\"auto\"><div id=\"jsc_c_no\" class=\"ecm0bbzt hv4rvrfc ihqw7lf3 dati1w0a\" data-ad-comet-preview=\"message\" data-ad-preview=\"message\"><div class=\"j83agx80 cbu4d94t ew0dbk1b irj2b8pg\"><div class=\"qzhwtbm6 knvmm38d\"><div class=\"kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\"><div dir=\"auto\" style=\"text-align: start;\">Svaly ve spojitosti s p\u00e1te\u0159\u00ed pln\u00ed ochrannou funkci. A to tak, \u017ee zastavuj\u00ed pohyb p\u00e1te\u0159e. Pokud je p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00e9 zat\u011b\u017ee p\u00e1te\u0159 stabilizovan\u00e1 <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tea\/1\/16\/1f3cb.png\" alt=\"\ud83c\udfcb\ufe0f\" width=\"16\" height=\"16\" \/><\/span>, je mnohem m\u00e9n\u011b n\u00e1chyln\u00e1 ke zran\u011bn\u00ed. V\u0161imn\u011bte si to nap\u0159\u00edklad u vzp\u011bra\u010d\u016f, kdy\u017e zvedaj\u00ed t\u011b\u017ek\u00e9 v\u00e1hy, nedoch\u00e1z\u00ed t\u00e9m\u011b\u0159 k \u017e\u00e1dn\u00e9mu pohybu v p\u00e1te\u0159i. Ve\u0161eker\u00fd pohyb je prov\u00e1d\u011bn p\u0159es klouby kon\u010detin <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t24\/1\/16\/1f9b5.png\" alt=\"\ud83e\uddb5\" width=\"16\" height=\"16\" \/><\/span>.<\/div><div dir=\"auto\" style=\"text-align: start;\">Pokud jsou svaly v oblasti p\u00e1te\u0159e (vzp\u0159imova\u010de p\u00e1te\u0159e, mezilopatkov\u00e9 svaly , \u010dty\u0159hrann\u00fd sval, hlubok\u00e9 b\u0159i\u0161n\u00ed svalstvo&#8230;) ochabl\u00e9, nemohou dostate\u010dn\u011b plnit svou funkci a p\u00e1te\u0159 se st\u00e1v\u00e1 zraniteln\u011bj\u0161\u00ed<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t50\/1\/16\/2757.png\" alt=\"\u2757\" width=\"16\" height=\"16\" \/><\/span><\/div><div dir=\"auto\" style=\"text-align: start;\">Z n\u00e1sleduj\u00edc\u00edho je patrn\u00fd jede velk\u00fd m\u00fdtus <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/1f9d0.png\" alt=\"\ud83e\uddd0\" width=\"16\" height=\"16\" \/><\/span>, \u017ee je pot\u0159eba svaly kolem p\u00e1te\u0159e protahovat. T\u00edm ale m\u016f\u017ee doj\u00edt k je\u0161t\u011b v\u011bt\u0161\u00ed nestabilit\u011b p\u00e1te\u0159e.<\/div><div dir=\"auto\" style=\"text-align: start;\">\u00a0<\/div><div dir=\"auto\" style=\"text-align: start;\">Jednou z prvn\u00edch v\u011bc\u00ed, kterou z klienty d\u011bl\u00e1m, je pos\u00edlen\u00ed &#8220;st\u0159edu t\u011bla&#8221;. Tak dojde k v\u011bt\u0161\u00ed ochran\u011b p\u00e1te\u0159e a mnohdy vymiz\u00ed ty nejv\u011bt\u0161\u00ed bolesti a probl\u00e9my se z\u00e1dy <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\" alt=\"\u274c\" width=\"16\" height=\"16\" \/><\/span>.<\/div><div dir=\"auto\" style=\"text-align: start;\">\u00a0<\/div><\/div><div class=\"o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q\"><div dir=\"auto\" style=\"text-align: start;\"><strong>3. Z\u00c1SADA &#8211; Soust\u0159e\u0165e se na pos\u00edlen\u00ed sval\u016f kolem p\u00e1te\u0159e a ne\u0159e\u0161te tolik jejich flexibilitu.<\/strong><\/div><div dir=\"auto\">\u00a0<\/div><\/div><div dir=\"auto\" style=\"text-align: start;\"><h3 class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">4. Oh\u00fdb\u00e1n\u00ed v z\u00e1dech a v ky\u010dl\u00edch <\/span><\/h3><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">P\u0159edstavme si z\u00e1da jako ohebn\u00fd proutek. Kdy\u017e ho budeme st\u00e1le oh\u00fdbat jednou praskne <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\" alt=\"\u274c\" width=\"16\" height=\"16\" \/><\/span>. To se d\u011bje, pokud nejsme schopni se oh\u00fdbat p\u0159es ky\u010dle (viz. obr\u00e1zek). Vznik\u00e1 tak velk\u00fd tlak na plot\u00e9nky, kter\u00e9 se oh\u00fdbaj\u00ed. \u010casem m\u016f\u017ee doj\u00edt k jejich putov\u00e1n\u00ed p\u0159es vrstvy prstence a k n\u00e1sledn\u00e9mu prasknut\u00ed.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Ky\u010dle jsou stvo\u0159eny pro oh\u00fdb\u00e1n\u00ed, jeliko\u017e jsou tvo\u0159eny kulov\u00fdm a l\u016f\u017ekov\u00fdm kloubem. Z\u00e1t\u011b\u017e je tak rozlo\u017eena na cel\u00e1 z\u00e1da a doln\u00ed kon\u010detiny. Zab\u00edraj\u00ed tak velk\u00e9 svaly, kter\u00e9 jsou ur\u010deny pro zved\u00e1n\u00ed t\u011b\u017ek\u00e9 z\u00e1t\u011b\u017ee <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t6c\/1\/16\/1f4aa.png\" alt=\"\ud83d\udcaa\" width=\"16\" height=\"16\" \/><\/span><\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Jak jsme si ji\u017e \u0159ekli u mrtv\u00e9ho tahu, je to nezbytn\u00fd pohybov\u00fd stereotyp pro v\u0161echny, kte\u0159\u00ed cht\u011bj\u00ed na sv\u00fdch z\u00e1dech pracovat <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tbe\/1\/16\/1f469_200d_1f527.png\" alt=\"\ud83d\udc69\u200d\ud83d\udd27\" width=\"16\" height=\"16\" \/><\/span>.<\/span><\/div><div>\u00a0<\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\"><strong>4. Z\u00c1SADA &#8211; V\u017edy se oh\u00fdbej p\u0159es ky\u010dle<\/strong><\/span><\/div><div>\u00a0<\/div><div class=\"bi6gxh9e\"><h3 class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\"><b>5. Silov\u00fd a vytrvalostn\u00ed tr\u00e9nink<\/b><\/span><\/h3><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Z hlediska bolesti zad je vhodn\u00e9 posilovat svaly trupu a kon\u010detin rozd\u00edln\u011b <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t6c\/1\/16\/1f4aa.png\" alt=\"\ud83d\udcaa\" width=\"16\" height=\"16\" \/><\/span><span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t97\/1\/16\/1f57a.png\" alt=\"\ud83d\udd7a\" width=\"16\" height=\"16\" \/><\/span>.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Zat\u00edmco u kon\u010detin se zam\u011b\u0159ujeme na silov\u00fd tr\u00e9nink, u trupu je d\u016fle\u017eit\u011bj\u0161\u00ed tr\u00e9nink vytrvalostn\u00ed. Je to z d\u016fvodu, abychom vytvo\u0159ili p\u0159\u00edm\u011b\u0159en\u00e9 svalov\u00e9 nap\u011bt\u00ed, kter\u00e9 zajist\u00ed ztuhlost. Tak p\u0159edejdeme mikro-pohyb\u016fm obratl\u016f a kloub\u016f <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t54\/1\/16\/1f9be.png\" alt=\"\ud83e\uddbe\" width=\"16\" height=\"16\" \/><\/span>, kter\u00e9 zp\u016fsobuj\u00ed bolest. Tuto ztuhlost je pot\u0159ebn\u00e9 zajistit v pr\u016fb\u011bhu del\u0161\u00edho \u010dasov\u00e9ho \u00faseku (cel\u00fd den) <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tff\/1\/16\/1f4c6.png\" alt=\"\ud83d\udcc6\" width=\"16\" height=\"16\" \/><\/span>. Proto je nezbytn\u00e9 vyu\u017e\u00edvat vytrvalostn\u00ed metody tr\u00e9ninku.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">V praxi to znamen\u00e1, \u017ee prov\u00e1d\u00edm 12 a v\u00edce opakov\u00e1n\u00ed v s\u00e9rii nebo dr\u017e\u00edme danou polohu v\u00edce jak 10 sekund<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t34\/1\/16\/23f0.png\" alt=\"\u23f0\" width=\"16\" height=\"16\" \/><\/span>. <\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Pokud je cvi\u010denec \u00fapln\u00fd za\u010d\u00e1te\u010dn\u00edk, doporu\u010duji cca 3-6 m\u011bs\u00edc\u016f cvi\u010dit v\u00fdhradn\u011b vytrvalostn\u011b. Pokud z\u00e1da po t\u00e9to dob\u011b u\u017e nebol\u00ed a zvl\u00e1d\u00e1me techniku proveden\u00ed cviku, doporu\u010duji za\u0159adit silov\u00e9 metody <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t24\/1\/16\/1f9b5.png\" alt=\"\ud83e\uddb5\" width=\"16\" height=\"16\" \/><\/span> (3-6 opakov\u00e1n\u00ed s del\u0161\u00edm intervalem odpo\u010dinku).<\/span><\/div><\/div><\/div><\/div><div>\u00a0<\/div><div class=\"qzhwtbm6 knvmm38d\"><div dir=\"auto\" style=\"text-align: start;\"><div class=\"bi6gxh9e\"><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\"><b>Z\u00c1SADA \u010c.5: Svaly trupu posilujte nejd\u0159\u00edve vytrvalostn\u011b<\/b><\/span><\/div><\/div><div><div class=\"\" dir=\"auto\"><div id=\"jsc_c_n0\" class=\"dati1w0a ihqw7lf3 hv4rvrfc ecm0bbzt\"><h5 class=\"gmql0nx0 l94mrbxd p1ri9a11 lzcic4wl oud54xpy sqxagodl\" dir=\"auto\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v hnhda86s m9osqain\">\u00a0<\/span><\/h5><h3 class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\"><b>6. Rotace<\/b><\/span><\/h3><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">M\u00e1te strach z rotac\u00ed v p\u00e1te\u0159i? Nev\u00edte, jak\u00e9 rotace jsou vhodn\u00e9? Do\u010detli jste se, \u017ee rotace jsou pro z\u00e1da to nejhor\u0161\u00ed?<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Na \u00favod si vzpome\u0148me na legend\u00e1rn\u00ed sc\u00e9nu u l\u00e9ka\u0159e z filmu Vesni\u010dko m\u00e1 st\u0159ediskov\u00e1. &#8220;Nem\u016f\u017ee\u0161 oto\u010dit hlavou? A cel\u00fd se oto\u010dit m\u016f\u017ee\u0161?&#8221;<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/td0\/1\/16\/1f602.png\" alt=\"\ud83d\ude02\" width=\"16\" height=\"16\" \/><\/span>, pt\u00e1 se doktor.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">A podobn\u011b to je i s rotac\u00ed v p\u00e1te\u0159i <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t97\/1\/16\/1f57a.png\" alt=\"\ud83d\udd7a\" width=\"16\" height=\"16\" \/><\/span>. Pokud se z\u00e1dy m\u00e1me probl\u00e9my (v\u00fdh\u0159ez plot\u00e9nky, blokace kloub\u016f&#8230;), up\u0159ednost\u0148ujeme rotaci cel\u00e9ho t\u011bla nam\u00edsto rotace v p\u00e1te\u0159i.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">\u00a0<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Zkuste rotaci t\u011bla v prkn\u011b nebo se op\u0159ete p\u0159edlokt\u00edm o st\u011bnu. Soust\u0159ed\u00edme se na to, aby se p\u00e1nev, ramena i chodidla ot\u00e1\u010dely z\u00e1rove\u0148 <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb7\/1\/16\/23f3.png\" alt=\"\u23f3\" width=\"16\" height=\"16\" \/><\/span>. Nezbytn\u00e9 je m\u00edt u toho aktivn\u00ed b\u0159icho, \u010deho\u017e doc\u00edl\u00edme p\u0159edev\u0161\u00edm d\u00fdch\u00e1n\u00edm do b\u0159icha <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t10\/1\/16\/1f624.png\" alt=\"\ud83d\ude24\" width=\"16\" height=\"16\" \/><\/span>. Je patrn\u00e9, \u017ee nedoch\u00e1z\u00ed k \u017e\u00e1dn\u00e9mu pohybu v p\u00e1te\u0159i, tud\u00ed\u017e je tento cvik <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tf1\/1\/16\/1f4af.png\" alt=\"\ud83d\udcaf\" width=\"16\" height=\"16\" \/><\/span>% bezpe\u010dn\u00fd. <\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Je to z\u00e1kladn\u00ed pohybov\u00fd stereotyp, kter\u00fd u\u010d\u00edm ka\u017ed\u00e9ho klienta v \u00favodn\u00edch lekc\u00edch<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t50\/1\/16\/2757.png\" alt=\"\u2757\ufe0f\" width=\"16\" height=\"16\" \/><\/span>Zd\u016fraz\u0148uji, \u017ee bez n\u011bj neobejdete, pokud chcete zdrav\u00e1 z\u00e1da<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t50\/1\/16\/2757.png\" alt=\"\u2757\" width=\"16\" height=\"16\" \/><br \/><\/span><\/span><\/div><div class=\"bi6gxh9e\">\u00a0<\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">Z\u00e1v\u011brem je\u0161t\u011b podotknu, \u017ee z hlediska rizikovosti je mezi rotacemi rozd\u00edl. Pokud se nap\u0159\u00edklad rozcvi\u010dujete s n\u00e1sadou od smet\u00e1ku a kontrolovan\u011b rotujete v hrudn\u00ed p\u00e1te\u0159i, kdy p\u00e1nev je &#8220;zam\u010den\u00e1&#8221;, nem\u011blo by to p\u016fsobit probl\u00e9m, sp\u00ed\u0161e naopak <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t7b\/1\/16\/1f44c.png\" alt=\"\ud83d\udc4c\" width=\"16\" height=\"16\" \/><\/span>. Pokud v\u0161ak zved\u00e1te t\u011b\u017ek\u00e9 b\u0159emeno s rotovanou p\u00e1te\u0159\u00ed, co\u017e vid\u00edm \u010dast\u011bji, ne\u017e bych si p\u0159\u00e1l, n\u00e1v\u0161t\u011bva ortopeda nebo neurologa V\u00e1s brzy nemine <span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t57\/1\/16\/1f609.png\" alt=\"\ud83d\ude09\" width=\"16\" height=\"16\" \/><\/span>.<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\">\u00a0<\/span><\/div><div class=\"bi6gxh9e\"><span class=\"d2edcug0 hpfvmrgz qv66sw1b c1et5uql lr9zc1uh jq4qci2q a3bd9o3v knj5qynh oo9gr5id\"><b>6. Z\u00c1SADA: ROTUJTE CEL\u00ddM T\u011aLEM NAM\u00cdSTO ROTACE V P\u00c1TE\u0158I<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t50\/1\/16\/2757.png\" alt=\"\u2757\" width=\"16\" height=\"16\" \/><\/span> <\/b><\/span><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><div>\u00a0<\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e1cca41 elementor-widget elementor-widget-spacer\" data-id=\"e1cca41\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-27658a1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"27658a1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e433a40\" data-id=\"e433a40\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b68bc76 elementor-widget elementor-widget-image\" data-id=\"b68bc76\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"418\" height=\"225\" src=\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2020\/10\/image2.png\" class=\"attachment-large size-large wp-image-2155\" alt=\"\" srcset=\"https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2020\/10\/image2.png 418w, https:\/\/martinkonvicka.cz\/wp-content\/uploads\/2020\/10\/image2-300x161.png 300w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1d362 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1d362\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7951656\" data-id=\"7951656\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8e319a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8e319a2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cc1a9a3\" data-id=\"cc1a9a3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-acba646 elementor-widget elementor-widget-text-editor\" data-id=\"acba646\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Proto bys nem\u011bl na nic \u010dekat a vyzkou\u0161ej <a href=\"https:\/\/martinkonvicka.cz\/en\/register\/\">Cvi\u010debn\u00ed program Odoln\u00e1 z\u00e1da<\/a>, kde zapracuje\u0161 na sv\u00e9 technice cvi\u010den\u00ed a dos\u00e1hne\u0161 zdrav\u00fdch zad a kr\u00e1sn\u00e9 postavy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Z\u00e1sady cvi\u010den\u00ed pro zdrav\u00e1 z\u00e1da \u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da 1.Tvar p\u00e1te\u0159e a jeho vliv na na\u0161e zdrav\u00ed P\u00e1te\u0159 si ji p\u0159edstavit jako kovovou konstrukci, kterou stabilizuj\u00ed ocelov\u00e1 lana. Jejich funkci v lidsk\u00e9m t\u011ble pln\u00ed svaly a \u0161lachy.B\u011bhem pohybu je hlavn\u00edm c\u00edlem udr\u017eet ji v neutr\u00e1ln\u00ed pozici (konstrukce [&hellip;]<\/p>","protected":false},"author":6,"featured_media":4877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da - Martin Konvi\u010dka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/martinkonvicka.cz\/en\/zasady-cviceni-pro-zdrava-zada\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"Z\u00e1sady cvi\u010den\u00ed pro zdrav\u00e1 z\u00e1da \u0160est nejd\u016fle\u017eit\u011bj\u0161\u00edch z\u00e1sad, kter\u00e9 mus\u00edte p\u0159i cvi\u010den\u00ed dodr\u017eovat, abyste m\u011bli zdrav\u00e1 z\u00e1da 1.Tvar p\u00e1te\u0159e a jeho vliv na na\u0161e zdrav\u00ed P\u00e1te\u0159 si ji p\u0159edstavit jako kovovou konstrukci, kterou stabilizuj\u00ed ocelov\u00e1 lana. 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