{"id":3350,"date":"2022-09-13T03:53:00","date_gmt":"2022-09-13T01:53:00","guid":{"rendered":"https:\/\/psicomar.org\/wp\/?p=3350"},"modified":"2022-09-14T18:41:43","modified_gmt":"2022-09-14T16:41:43","slug":"stretchs-for-tesnych-boku-tipy-a-jak-je-provest","status":"publish","type":"post","link":"https:\/\/psicomar.org\/wp\/blog\/2022\/09\/13\/stretchs-for-tesnych-boku-tipy-a-jak-je-provest\/","title":{"rendered":"Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st"},"content":{"rendered":"<h1> Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st <\/h1>\n<p> Zahrnujeme produkty, o kter\u00fdch si mysl\u00edme, \u017ee jsou u\u017eite\u010dn\u00e9 pro na\u0161e \u010dten\u00e1\u0159e. Pokud si nakoup\u00edte odkazy na t\u00e9to str\u00e1nce, m\u016f\u017eeme z\u00edskat malou provizi. Tady je n\u00e1\u0161 proces. <\/p>\n<p> C\u00edlen\u00e1 cvi\u010den\u00ed a \u00faseky mohou zm\u00edrnit t\u011bsn\u00e9 boky, probl\u00e9m, ke kter\u00e9mu doch\u00e1z\u00ed, kdy\u017e se nap\u011bt\u00ed hromad\u00ed v ky\u010dle a dal\u0161\u00edch svalech kolem bok\u016f. <\/p>\n<p> mohou nastat t\u011bsn\u00e9 boky z ne\u010dinnosti a prodlou\u017een\u00e9ho obdob\u00ed sezen\u00ed. Nadace artritidy doporu\u010duje, aby cvi\u010den\u00ed je jednou z nejlep\u0161\u00edch v\u011bc\u00ed, kter\u00e9 \u010dlov\u011bk m\u016f\u017ee ud\u011blat, aby udr\u017eel sv\u00e9 boky funk\u010dn\u00ed a bez bolesti.<!--more--> <\/p>\n<li> Udr\u017eov\u00e1n\u00ed rozsahu pohybu bok\u016f <\/li>\n<li> Pos\u00edlen\u00ed okoln\u00edch sval\u016f <\/li>\n<li> Zm\u00edrn\u011bn\u00ed bolesti <\/li>\n<li> Minimalizace rizika po\u0161kozen\u00ed ky\u010dle <\/li>\n<li> Sn\u00ed\u017een\u00ed pot\u0159eby chirurgick\u00e9ho z\u00e1kroku ky\u010dle u lid\u00ed s ky\u010deln\u00edm osteoartr\u00f3zou <\/li>\n<p> V tomto \u010dl\u00e1nku se dozv\u00edte, kter\u00e9 \u00faseky jsou nejlep\u0161\u00ed pro zm\u00edrn\u011bn\u00ed t\u011bsnosti ky\u010dle a jak je d\u011blat. Poskytujeme tak\u00e9 dal\u0161\u00ed tipy, nap\u0159\u00edklad jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec. Pom\u00e1h\u00e1 zm\u00edrnit t\u011bsnost a chr\u00e1nit p\u0159ed zran\u011bn\u00edm. Za\u010d\u00edn\u00e1me pomalu a postupn\u011b zvy\u0161ov\u00e1n\u00edm po\u010dtu, d\u00e9lky a intenzity cvi\u010den\u00ed m\u016f\u017ee pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm. <\/p>\n<p> Zde jsou n\u011bkter\u00e9 dal\u0161\u00ed tipy pro efektivn\u00ed protahov\u00e1n\u00ed: <\/p>\n<ul>\n<li> nebo se sprchujte p\u0159ed cvi\u010den\u00edm k uvoln\u011bn\u00ed sval\u016f. <\/li>\n<li> Nikdy se natahujte a\u017e do bodu bolesti. \/ul&gt;<br \/>\n<h3 id=\"1.\"> 1. <\/h3>\n<p> Stojan na \u017eidle <\/p>\n<\/li>\n<\/ul>\n<ul>\n<li> Opo\u010di\u0148te zadn\u00ed \u010d\u00e1st \u017eidle proti zdi. \/li&gt;<\/li>\n<li> P\u0159ekro\u010dte pa\u017ee a polo\u017ete ka\u017edou ruku na opa\u010dn\u00e9 rameno. Nakl\u00e1dejte se zp\u011bt do \u017eidli. Opakujte a\u017e 10kr\u00e1t. <\/li>\n<\/ul>\n<h3 id=\"2.\"> 2. <\/h3>\n<p> Kolenn\u00ed v\u00fdtah  <\/p>\n<li> Lehn\u011bte na z\u00e1dech na podlaze nebo roho\u017e s ob\u011bma nohama. Pou\u017eijte ob\u011b ruce k tomu, abyste jemn\u011b vyt\u00e1hli koleno bl\u00ed\u017ee k hrudn\u00edku.<\/li>\n<li> Prove\u010fte toto cvi\u010den\u00ed 10kr\u00e1t na ka\u017ed\u00e9 noze. <\/li>\n<h3 id=\"3.\"> 3. <\/h3>\n<\/p>\n<p> Intern\u00ed natahov\u00e1n\u00ed rot\u00e1toru ky\u010dle  <\/p>\n<li> Posa\u010fte se z\u00e1dy proti zadn\u00ed \u010d\u00e1sti \u017eidle. na stranu. P\u0159i tom pomalu d\u00fdchejte. <\/li>\n<li> Dr\u017ete tuto p\u00f3zu a\u017e <a href=\"https:\/\/recenzeproduktu.top\/dr-derm\/\">https:\/\/recenzeproduktu.top\/<\/a> 30 sekund. Opakujte na druh\u00e9 noze. <\/li>\n<h3 id=\"4.\"> 4. <\/h3>\n<\/p>\n<p> Extern\u00ed nata\u017een\u00ed rot\u00e1toru ky\u010dle  <\/p>\n<li> Posa\u010fte se na j\u00f3govou roho\u017e s rovnou z\u00e1da a nata\u017een\u00e9 nohy. <\/li>\n<li> Ohn\u011bte levou nohu a p\u0159ekro\u010dte ji p\u0159es pravou nohu tak Lev\u00fd kotn\u00edk spo\u010d\u00edv\u00e1 vedle prav\u00e9ho kolena. Pomalu d\u00fdchejte. Nikdy netla\u010dte a\u017e do bodu bolesti. <\/li>\n<li> Dr\u017ete tuto p\u00f3zu a\u017e 30 sekund. Opakujte na druh\u00e9 noze. <\/li>\n<h3 id=\"5.\"> 5. <\/h3>\n<\/p>\n<p> Dvojit\u00e1 rotace ky\u010dle  <\/p>\n<li> Lehn\u011bte na z\u00e1dech na podlaze nebo roho\u017e a oh\u00fdb\u00e1te kolena. Natahujte pa\u017ee od t\u011bla. <\/li>\n<li> Dr\u017ete kolena pohromad\u011b, spus\u0165te je na podlahu na lev\u00e9 stran\u011b. Pokuste se udr\u017eet stehna kolmo k t\u011blu. <\/li>\n<li> Oto\u010dte hlavu na pravou stranu. Ujist\u011bte se, \u017ee ob\u011b ramena z\u016fst\u00e1vaj\u00ed pevn\u011b proti podlaze nebo roho\u017ei. <\/li>\n<li> Dr\u017ete tuto polohu a\u017e 30 sekund. \/li&gt;<\/li>\n<li> Opakujte na opa\u010dn\u00e9 stran\u011b. <\/li>\n<h3 id=\"6.\"> 6. <\/h3>\n<\/p>\n<p> Nat\u00e1hnut\u00ed ky\u010deln\u00edho flexoru a kvadricep\u016f  <\/p>\n<li> stojan sm\u011b\u0159uje ke zdi s nohama na \u0161\u00ed\u0159ku od sebe. Um\u00edst\u011bte ruce na ze\u010f pro rovnov\u00e1hu. <\/li>\n<li> Ud\u011blejte krok zp\u011bt pravou nohou a udr\u017eujte koleno ohnut\u00e9. prsty na nohou. <\/li>\n<li> Stiskn\u011bte svaly h\u00fd\u017ed\u00ed a udr\u017eujte je pod boky. M\u011bli byste si v\u0161imnout jemn\u00e9ho pocitu tah\u00e1n\u00ed v p\u0159edn\u00ed \u010d\u00e1sti prav\u00e9ho boku a stehna. <\/li>\n<li> Udr\u017eujte tuto polohu a\u017e 60 sekund. <\/li>\n<li> Opakujte na opa\u010dn\u00e9 stran\u011b.<\/li>\n<h3 id=\"7.\"> 7. <\/h3>\n<\/p>\n<p> Prodlou\u017een\u00ed ky\u010dle  <\/p>\n<li> Stojte sm\u011b\u0159uj\u00edc\u00ed ke zdi s nohama, \u0161\u00ed\u0159ka hip od sebe. Polo\u017ete ruce na ze\u010f pro rovnov\u00e1hu. <\/li>\n<li> Ut\u00e1hn\u011bte svaly \u017ealudku a udr\u017eujte z\u00e1da rovn\u011b. Prot\u00e1hn\u011bte nohu co nejv\u00edce, ani\u017e byste nechali doln\u00ed \u010d\u00e1st zad. Dr\u017ete tuto pozici po dobu 5 sekund. <\/li>\n<li> Vra\u0165te se do v\u00fdchoz\u00ed pozice a opakujte 10kr\u00e1t. <\/li>\n<li> Prove\u010fte cvi\u010den\u00ed na druh\u00e9 stran\u011b. 8. \u00danos ky\u010dle <\/li>\n<li> Stojte sm\u011b\u0159uj\u00edc\u00ed ke zdi s nohama dohromady. Polo\u017ete ruce na ze\u010f nebo boky pro vyv\u00e1\u017een\u00ed. Dr\u017ete 5 sekund. <\/li>\n<li> Vra\u0165te se do v\u00fdchoz\u00ed polohy a opakujte 10kr\u00e1t. <\/li>\n<li> Prove\u010fte cvi\u010den\u00ed na druh\u00e9 stran\u011b. Most <\/li>\n<li> Lehn\u011bte na z\u00e1dech na podlaze nebo roho\u017ei. Ohn\u011bte kolena a dr\u017ete pa\u017ee po stran\u00e1ch. Polo\u017ete dlan\u011b na podlahu. Dr\u017ete tuto pozici po dobu 5 sekund.<\/li>\n<li><\/li>\n<h3 id=\"10.\"> 10. <\/h3>\n<\/p>\n<p> Stretch ky\u010dle a zad. Ohn\u011bte kolena. <\/p>\n<li> Pomoc\u00ed obou rukou zat\u00e1hn\u011bte kolena do hrudi. Necho\u010fte d\u00e1l, ne\u017e je pohodln\u00e9. <\/li>\n<li> Jakmile jsou kolena co nejbl\u00ed\u017ee k ramen\u016fm, dr\u017ete tuto polohu po dobu 30 sekund. Boky<\/li>\n<p> Krom\u011b cvi\u010den\u00ed a \u00fasek\u016f mohou n\u00e1sleduj\u00edc\u00ed praktiky uvolnit t\u011bsn\u00e9 boky: <\/p>\n<h3 id=\"p\u011bnov\u00fd v\u00e1lec\"> p\u011bnov\u00fd v\u00e1lec <\/h3>\n<p> P\u011bnov\u00fd v\u00e1lec je u\u017eite\u010dn\u00fd n\u00e1stroj pro ut\u011b\u0161en\u00ed p\u0159\u00edsn\u00e9ho svaly. Tyto v\u00e1le\u010dky jsou k dispozici v obchodech se sportovn\u00edm zbo\u017e\u00edm a online. <\/p>\n<p> Pro pou\u017eit\u00ed p\u011bnov\u00e9ho v\u00e1lce pro t\u011bsn\u00e9 boky: <\/p>\n<li> Lehn\u011bte si l\u00edcem dol\u016f na podlo\u017eku s v\u00e1lcem pod t\u011blem, M\u00edrn\u011b pod lev\u00fdm ky\u010dlem. \/li&gt;<\/li>\n<li> Udr\u017eujte levou nohu nata\u017eenou za t\u011blem s prsty na podlaze pro podporu. <\/li>\n<li> Roll lev\u00fd bok p\u0159es p\u011bnov\u00fd v\u00e1lec a zp\u011bt. Prove\u010fte tento pohyb po dobu 30 sekund. <\/li>\n<li> Opakujte n\u011bkolikr\u00e1t denn\u011b na obou stran\u00e1ch. t\u011bsn\u00e9 svaly. Mas\u00e1\u017e tak\u00e9 pom\u00e1h\u00e1 rozkl\u00e1dat tk\u00e1\u0148 jizvy, zlep\u0161it cirkulaci a sni\u017eovat bolest sval\u016f.\n<p> Pou\u017e\u00edvejte mas\u00e1\u017en\u00ed olej nebo p\u0159\u00edrodn\u00ed mazivo, jako je kokos nebo mandlov\u00fd olej. Kokosov\u00fd olej i mandlov\u00fd olej jsou k dispozici pro n\u00e1kup online. Pokud je to nutn\u00e9, pou\u017eijte tuto o\u0161et\u0159en\u00ed n\u011bkolikr\u00e1t denn\u011b. <\/p>\n<p> Nikdy nepou\u017e\u00edvejte teplo na ned\u00e1vn\u00e9 zran\u011bn\u00ed, proto\u017ee to m\u016f\u017ee zhor\u0161it z\u00e1n\u011bt. Obecn\u011b plat\u00ed, \u017ee pou\u017e\u00edvejte led v prvn\u00edch 72 hodin\u00e1ch po zran\u011bn\u00ed ke sn\u00ed\u017een\u00ed otoku a z\u00e1n\u011btu. Pohyb <\/p>\n<p> T\u011bsn\u00e9 boky mohou vyplynout ze sedav\u00e9ho \u017eivotn\u00edho stylu, proto\u017ee ky\u010deln\u00ed flexory jsou p\u0159i sezen\u00ed zkr\u00e1cenou polohou. je obzvl\u00e1\u0161t\u011b problematick\u00fd pro lidi se stavy, jako je revmatoidn\u00ed artritida, zn\u00e1m\u00e1 p\u0159\u00ed\u010dina bolesti ky\u010dle. Minim\u00e1ln\u011b se zam\u011b\u0159ujeme na vst\u00e1v\u00e1n\u00ed a pohybu se na n\u011bkolik minut ka\u017edou hodinu.<\/p>\n<\/li>\n<h3>Contents<\/h3>\n<ul>\n<li><a href=\"#1.\">1.<\/a><\/li>\n<li><a href=\"#2.\">2.<\/a><\/li>\n<li><a href=\"#3.\">3.<\/a><\/li>\n<li><a href=\"#4.\">4.<\/a><\/li>\n<li><a href=\"#5.\">5.<\/a><\/li>\n<li><a href=\"#6.\">6.<\/a><\/li>\n<li><a href=\"#7.\">7.<\/a><\/li>\n<li><a href=\"#10.\">10.<\/a><\/li>\n<li><a href=\"#p\u011bnov\u00fd v\u00e1lec\">p\u011bnov\u00fd v\u00e1lec<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st Zahrnujeme produkty, o kter\u00fdch si mysl\u00edme, \u017ee jsou u\u017eite\u010dn\u00e9 pro na\u0161e \u010dten\u00e1\u0159e. Pokud si nakoup\u00edte odkazy na t\u00e9to str\u00e1nce, m\u016f\u017eeme z\u00edskat malou provizi. Tady je n\u00e1\u0161 proces. C\u00edlen\u00e1 cvi\u010den\u00ed a \u00faseky mohou zm\u00edrnit t\u011bsn\u00e9 boky, probl\u00e9m, ke kter\u00e9mu doch\u00e1z\u00ed, kdy\u017e se nap\u011bt\u00ed hromad\u00ed v ky\u010dle a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-3350","post","type-post","status-publish","format-standard","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st - Psicolog\u00eda y Quiromasaje en Roquetas de Mar<\/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:\/\/psicomar.org\/wp\/blog\/2022\/09\/13\/stretchs-for-tesnych-boku-tipy-a-jak-je-provest\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st - Psicolog\u00eda y Quiromasaje en Roquetas de Mar\" \/>\n<meta property=\"og:description\" content=\"Stretchs for t\u011bsn\u00fdch bok\u016f: tipy a jak je prov\u00e9st Zahrnujeme produkty, o kter\u00fdch si mysl\u00edme, \u017ee jsou u\u017eite\u010dn\u00e9 pro na\u0161e \u010dten\u00e1\u0159e. Pokud si nakoup\u00edte odkazy na t\u00e9to str\u00e1nce, m\u016f\u017eeme z\u00edskat malou provizi. Tady je n\u00e1\u0161 proces. 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