{"id":778,"date":"2021-03-31T10:05:50","date_gmt":"2021-03-31T08:05:50","guid":{"rendered":"https:\/\/easyliner.test\/cs\/blog\/2021\/03\/31\/pojdme-se-protahnout-spravnym-zpusobem\/"},"modified":"2025-07-11T14:02:32","modified_gmt":"2025-07-11T12:02:32","slug":"pojdme-se-protahnout-spravnym-zpusobem","status":"publish","type":"post","link":"https:\/\/easyliner.eu\/cs\/mira-goes-to-maui\/pojdme-se-protahnout-spravnym-zpusobem\/","title":{"rendered":"Poj\u010fme se prot\u00e1hnout spr\u00e1vn\u00fdm zp\u016fsobem!"},"content":{"rendered":"<p><em>Jak st\u00e1rneme, stre\u010dink se st\u00e1v\u00e1 je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00edm. Integruji to do sv\u00fdch rutin, a\u0165 u\u017e p\u0159ed tr\u00e9ninkem nebo po n\u011bm, nebo po z\u00e1vod\u011b.<\/em><\/p>\n<p><em>Stre\u010dink hraje v m\u00e9m tr\u00e9ninku z\u00e1sadn\u00ed roli, a to p\u0159ed i po tr\u00e9ninku. M\u00e1m pocit, \u017ee stre\u010dink regeneruje cel\u00e9 moje t\u011blo<\/em>.<\/p>\n<p>Protahov\u00e1n\u00ed zahrnuje \u0159adu technik protahov\u00e1n\u00ed sval\u016f ur\u010den\u00fdch ke zlep\u0161en\u00ed pohyblivosti kloub\u016f, kter\u00e1 je definov\u00e1na jako schopnost nat\u00e1hnout klouby na maximum bez bolesti. Protahovac\u00ed cvi\u010den\u00ed v\u00e1m umo\u017en\u00ed zlep\u0161it d\u00e9lku a pru\u017enost sval\u016f<\/p>\n<p>Pro amputovan\u00e9 osoby je to je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed, proto\u017ee to pom\u00e1h\u00e1 znovu nastolit nov\u00fd pocit rovnov\u00e1hy, kter\u00fd kompenzuje ztr\u00e1tu kon\u010detiny. Protahov\u00e1n\u00ed udr\u017euje r\u016fzn\u00e9 z\u00f3ny t\u011bla napnut\u00e9 a pru\u017en\u00e9, pom\u00e1h\u00e1 p\u0159edch\u00e1zet bolestem a sni\u017euje pravd\u011bpodobnost \u00faraz\u016f b\u011bhem tr\u00e9ninku.<\/p>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed protahovac\u00edch cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 jak jednotliv\u011b pracovat s ka\u017edou parti\u00ed svalov\u00e9 skupiny (pa\u017ee, stehna atd.), tak s t\u011blem jako celkem a pracovat se v\u0161emi kinetick\u00fdmi \u0159et\u011bzci (zvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9 prot\u00e1hnout zadn\u00ed kinetick\u00fd \u0159et\u011bzec ).<\/p>\n<p>V ka\u017ed\u00e9m p\u0159\u00edpad\u011b je t\u0159eba ke v\u0161em cvi\u010den\u00edm p\u0159istupovat postupn\u011b. A\u0165 u\u017e pracujete na cvic\u00edch na posilov\u00e1n\u00ed sval\u016f, protahov\u00e1n\u00ed nebo na cvi\u010den\u00ed zam\u011b\u0159en\u00fdch na zlep\u0161en\u00ed propriocepce, je d\u016fle\u017eit\u00e9 nepostupovat p\u0159\u00edli\u0161 prudce, ale jemn\u011b a postupn\u011b zvy\u0161ovat intenzitu cvi\u010den\u00ed, abyste zabr\u00e1nili p\u0159\u00edli\u0161 rychl\u00e9 \u00fanav\u011b a hlavn\u011b , abyste p\u0159ede\u0161li nehod\u011b.<\/p>\n<p>Poj\u010fme se pod\u00edvat na n\u011bkter\u00e1 cvi\u010den\u00ed, kter\u00e1 Mira za\u010dlenil do sv\u00e9\u00a0 tr\u00e9ninkov\u00e9 rutiny p\u0159i sout\u011b\u017een\u00ed v triatlonu (plav\u00e1n\u00ed, j\u00edzda na kole a b\u011bh).<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>STRETCHING \u2013 TRICEPS<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Stretching-triceps-1.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>Postavte se s nohama na \u0161\u00ed\u0159ku ramen.<\/li>\n<li>Nat\u00e1hn\u011bte pravou ruku zp\u011bt mezi lopatky<\/li>\n<li>Levou rukou jemn\u011b zat\u00e1hn\u011bte za prav\u00e9 loket<\/li>\n<li>Udr\u017eujte pozici po dobu 15 a\u017e 30 sekund a pot\u00e9 opakujte na druh\u00e9 stran\u011b<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>SIDE STRETCH<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Side-Stretch.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>Prople\u0165t\u011b prsty a zvedn\u011bte ruce rovn\u011b nahoru nad hlavou, dlan\u011bmi vzh\u016fru<\/li>\n<li>Natahujte se rovn\u011b nahoru a potom co nejv\u00edce doprava, jak je to mo\u017en\u00e9, ta\u017een\u00edm dol\u016f po lev\u00e9 stran\u011b<\/li>\n<li>Dr\u017ete po dobu 15 a\u017e 30 sekund a pot\u00e9 p\u0159epn\u011bte strany. Postup opakujte jednou a\u017e t\u0159ikr\u00e1t<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>SIDE LUNGE STRETCH<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Side-Linge-Stretch.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>S rovnou horn\u00ed \u010d\u00e1st\u00ed t\u011bla a polo\u017ete nohy \u0161iroce od sebe<\/li>\n<li>Pomalu p\u0159esu\u0148te svoji v\u00e1hu na jednu stranu a ohn\u011bte koleno do \u201ev\u00fdpadu\u201c<\/li>\n<li>Dr\u017ete pozici alespo\u0148 30 sekund a pot\u00e9 pomalu p\u0159esu\u0148te svoji v\u00e1hu do stejn\u00e9 polohy na druh\u00e9 stran\u011b<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>STANDING HAMSTRING STRETCH<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-23796\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Standing-Hamstring-Stretch.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>Dr\u017ete se n\u011b\u010deho, abyste udr\u017eeli rovnov\u00e1hu<\/li>\n<li>Zvedn\u011bte jednu nohu nahoru na podp\u011bru a narovnejte ji<\/li>\n<li>Lehce ohn\u011bte koleno stoj\u00edc\u00ed nohy, dokud neuc\u00edt\u00edte jemn\u00e9 prota\u017een\u00ed<\/li>\n<li>Pokud se pot\u0159ebujete v\u00edce nat\u00e1hnout, jemn\u011b se p\u0159edklo\u0148te od bok\u016f<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>CALF STRETCH<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/media.easyliner.eu\/easyliner\/uploads\/2022\/03\/Calf-Stretch.png\" alt=\"\" width=\"600\" height=\"401\" \/><\/p>\n<ul>\n<li>Nat\u00e1hn\u011bte ruce, abyste se p\u0159idr\u017eeli ty\u010de nebo se dotkli zdi<\/li>\n<li>Polo\u017ete jednu nohu dop\u0159edu a ohn\u011bte koleno, zat\u00edmco vy natahujete zadn\u00ed nohu a koleno dr\u017e\u00edte rovn\u011b<\/li>\n<li>M\u011bli byste c\u00edtit l\u00fdtkov\u00fd sval zadn\u00ed nohy<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>PROPRIOCEPCE<\/u><\/strong><\/p>\n<p>Propriocepce je v\u011bdom\u00e1 pozice va\u0161eho vlastn\u00edho t\u011bla v prostoru, v\u010detn\u011b v\u011bdom\u00ed toho, zda jsou svaly stahovan\u00e9 nebo uvoln\u011bn\u00e9, ani\u017e by to skute\u010dn\u011b vid\u011bly.<\/p>\n<p>Cvi\u010den\u00ed pro propriocepci zvy\u0161uj\u00ed rovnov\u00e1hu, stabilitu a koordinaci, a proto maj\u00ed po amputaci zvl\u00e1\u0161tn\u00ed v\u00fdznam.<\/p>\n<p>Tato cvi\u010den\u00ed se pohybuj\u00ed od velmi jednoduch\u00fdch (vyva\u017eov\u00e1n\u00ed ve stoje na jedn\u00e9 noze, v\u00fdroba \u201em\u016fstku\u201c s jednou pa\u017e\u00ed a jednou nohou atd.) a\u017e po obt\u00ed\u017en\u011bj\u0161\u00ed cvi\u010den\u00ed zahrnuj\u00edc\u00ed nestabiln\u00ed povrchy (kol\u00edsav\u00e9 a balan\u010dn\u00ed desky,\u00a0 bosu, kol\u00e9bkov\u00e9 pol\u0161t\u00e1\u0159e atd.).<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak st\u00e1rneme, stre\u010dink se st\u00e1v\u00e1 je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00edm. Integruji to do sv\u00fdch rutin, a\u0165 u\u017e p\u0159ed tr\u00e9ninkem nebo po n\u011bm, nebo [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[7],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/778"}],"collection":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/comments?post=778"}],"version-history":[{"count":4,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/778\/revisions"}],"predecessor-version":[{"id":3001,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/posts\/778\/revisions\/3001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/media\/776"}],"wp:attachment":[{"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/media?parent=778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/categories?post=778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/easyliner.eu\/cs\/wp-json\/wp\/v2\/tags?post=778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}