{"id":1913,"date":"2026-03-28T17:14:10","date_gmt":"2026-03-28T17:14:10","guid":{"rendered":"https:\/\/spinergo.kinsta.cloud\/cviceni-na-zada\/"},"modified":"2026-07-02T16:08:04","modified_gmt":"2026-07-02T16:08:04","slug":"cviceni-na-zada","status":"publish","type":"post","link":"https:\/\/spinergo.com\/cs\/cviceni-na-zada\/","title":{"rendered":"Cvi\u010den\u00ed na z\u00e1da"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Jak vypad\u00e1 v\u00e1\u0161 den? Je v\u011bt\u0161inou vypln\u011bn sezen\u00edm u po\u010d\u00edta\u010de doma nebo v kancel\u00e1\u0159i, za opera\u010dn\u00edm stolem, klav\u00edrem, volantem, pokladnou a podobn\u011b? Pak u\u017e pravd\u011bpodobn\u011b zn\u00e1te pravideln\u00e9 bolesti zad zp\u016fsoben\u00e9 sedav\u00fdm zam\u011bstn\u00e1n\u00edm.  <\/p>\n\n<p class=\"wp-block-paragraph\">A\u0165 se n\u00e1m to l\u00edb\u00ed, nebo ne, \u017eijeme v sedav\u00e9 dob\u011b a na\u0161e p\u00e1te\u0159 a okoln\u00ed svaly maj\u00ed spoustu pr\u00e1ce. Nepom\u00e1h\u00e1 ani nedostatek pohybu, \u0161patn\u00e9 dr\u017een\u00ed t\u011bla nebo nadv\u00e1ha. Ale nebu\u010fme negativn\u00ed, ka\u017ed\u00fd probl\u00e9m se d\u00e1 vy\u0159e\u0161it. Jak tedy vy\u0159e\u0161it bolesti zad? D\u00edky n\u00e1sleduj\u00edc\u00edm trik\u016fm.    <\/p>\n\n<h4 class=\"wp-block-heading\">P\u0158ED ODCHODEM Z DOMOVA DO PR\u00c1CE<\/h4>\n\n<p class=\"wp-block-paragraph\"><strong>1. Prkna<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Vychvalovan\u00e9 cvi\u010den\u00ed, kter\u00e9mu podlehl cel\u00fd sv\u011bt. A p\u0159itom tak \u00fa\u010dinn\u00e9&#8230; Planking, tedy dr\u017een\u00ed cel\u00e9ho t\u011bla na loktech a \u0161pi\u010dk\u00e1ch (z\u00e1kladn\u00ed planking), dokonale posiluje nejen p\u00e1te\u0159, ale dokonce cel\u00e9 t\u011blo. Nezat\u011b\u017euje p\u00e1te\u0159, naopak j\u00ed poskytuje silnou oporu, a kdy\u017e k tomu p\u0159id\u00e1me pos\u00edlen\u00e9 b\u0159i\u0161n\u00ed svaly, z\u00edsk\u00e1me dobr\u00fd z\u00e1klad pro \u00falevu od bolesti zad. Vyzkou\u0161ejte ji denn\u011b. Planking je z\u00e1le\u017eitost na 30 vte\u0159in a\u017e 1 minutu (podle toho, jak moc vydr\u017e\u00edte) a tolik \u010dasu po r\u00e1nu se pravd\u011bpodobn\u011b vyplat\u00ed do sebe investovat.    <\/p>\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.spinergo.com\/wp-content\/uploads\/2019\/06\/shutterstock_514244365-300x200.jpg\" alt=\"\" class=\"wp-image-16475\" title=\"\"><\/figure>\n\n<p class=\"wp-block-paragraph\"><strong>2. Ko\u010di\u010d\u00ed z\u00e1da<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Mnoz\u00ed z n\u00e1s z\u0159ejm\u011b zapomn\u011bli, \u017ee z\u00e1da se maj\u00ed oh\u00fdbat nejen dop\u0159edu, ale i dozadu. Ko\u010di\u010d\u00ed h\u0159bet je k tomu ide\u00e1ln\u00edm cvikem. Procvi\u010duje cel\u00e1 z\u00e1da a tak\u00e9 b\u0159icho a ramena. Aby v\u0161ak byl tento cvik \u00fa\u010dinn\u00fd, je t\u0159eba db\u00e1t na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed, nikam nesp\u011bchat a cvik opakovat alespo\u0148 10kr\u00e1t. Ka\u017ed\u00e9 r\u00e1no. Koneckonc\u016f si jen v\u0161imn\u011bte, jak to va\u0161e ko\u010dka d\u011bl\u00e1 p\u0159irozen\u011b, kdy\u017e se probud\u00ed. ? Mysl\u00edm, \u017ee na tom opravdu n\u011bco bude.       <\/p>\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.spinergo.com\/wp-content\/uploads\/2019\/06\/shutterstock_580483414-300x182.jpg\" alt=\"\" class=\"wp-image-16476\" title=\"\"><\/figure>\n\n<p class=\"wp-block-paragraph\"><strong>3. Cobra<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed zn\u00e1m\u00e9 z j\u00f3gy, kde je kladen d\u016fraz na plynul\u00fd pohyb (oh\u00fdb\u00e1n\u00ed dozadu) a pomal\u00e9 procvi\u010dov\u00e1n\u00ed cel\u00fdch zad. Cvi\u010den\u00ed je prosp\u011b\u0161n\u00e9 nejen pro z\u00e1da, ale tak\u00e9 pro org\u00e1ny v b\u0159i\u0161n\u00ed dutin\u011b. Vyzkou\u0161ejte si ho. A nezapome\u0148te na to, \u017ee na to jd\u011bte pomalu, plynule a opakovan\u011b.   <\/p>\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.spinergo.com\/wp-content\/uploads\/2019\/06\/shutterstock_488817367-1.jpg\" alt=\"\" class=\"wp-image-8334\" title=\"\"><\/figure>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h4 class=\"wp-block-heading\">V PRACOVN\u00cd DOB\u011a<\/h4>\n\n<p class=\"wp-block-paragraph\"><strong>4. Pohyb hlavn\u011b do strany<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Ti, kte\u0159\u00ed maj\u00ed probl\u00e9my s kr\u010dn\u00ed p\u00e1te\u0159\u00ed, by m\u011bli vyzkou\u0161et n\u011bkolik jednoduch\u00fdch cvik\u016f na ot\u00e1\u010den\u00ed hlavy. Konkr\u00e9tn\u011b jde o ot\u00e1\u010den\u00ed do stran (vlevo, vpravo) nebo tak\u00e9 o p\u0159edklon \u010di z\u00e1klon hlavy. Jedn\u00e1 se o pom\u011brn\u011b jednoduch\u00e9 cviky, kter\u00e9 nevy\u017eaduj\u00ed \u017e\u00e1dnou pom\u016fcku a lze je cvi\u010dit p\u0159\u00edmo v kancel\u00e1\u0159i. Zapojte do nich i sv\u00e9 kolegy a uvid\u00edte, \u017ee to m\u016f\u017ee b\u00fdt i z\u00e1bava.   <\/p>\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.spinergo.com\/wp-content\/uploads\/2019\/06\/shutterstock_464538434-300x200.jpg\" alt=\"\" class=\"wp-image-16474\" title=\"\"><\/figure>\n\n<h4 class=\"wp-block-heading\"> <strong>5. Krou\u017een\u00ed kolem ramen<\/strong><\/h4>\n\n<p class=\"wp-block-paragraph\">Snadn\u00e9 a rychl\u00e9 cvi\u010den\u00ed, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt kdekoli&#8230; doma, v aut\u011b i v kancel\u00e1\u0159i. Pom\u016f\u017ee ztuhl\u00fdm ramen\u016fm a horn\u00ed \u010d\u00e1sti p\u00e1te\u0159e. Dob\u0159e dopl\u0148uje cviky z bodu \u010d. 5 s pohybem hlavy ze strany na stranu. Nem\u011bly by chyb\u011bt ani ve va\u0161em \u010dasov\u00e9m rozvrhu.   <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h4 class=\"wp-block-heading\">OPAKOVAN\u011a<\/h4>\n\n<p class=\"wp-block-paragraph\"><strong>6. Zdrav\u00e9 sezen\u00ed<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Pt\u00e1te se, co je to za cvi\u010den\u00ed? To nejp\u0159irozen\u011bj\u0161\u00ed. Zdrav\u00e9 sezen\u00ed na \u017eidli po celou pracovn\u00ed dobu. Abyste ho mohli spr\u00e1vn\u011b prov\u00e1d\u011bt, m\u016f\u017eete si sednout na okraj \u017eidle a dr\u017eet t\u011blo vzp\u0159\u00edmen\u011b cel\u00e9 hodiny, abyste m\u011bli spr\u00e1vnou oporu zad. Nebo m\u016f\u017eete s\u00e1hnout po fit m\u00ed\u010di, kter\u00fd udr\u017e\u00ed va\u0161e svaly v pohybu a p\u0159irozen\u00e9 poloze. Nebo si m\u016f\u017eete po\u0159\u00eddit zdravotn\u00ed pom\u016fcku, oce\u0148ovanou egonomickou \u017eidli Spinergo. Je to \u017eidle, kter\u00e1 cvi\u010d\u00ed jakoby za v\u00e1s a neust\u00e1le v\u00e1s udr\u017euje ve spr\u00e1vn\u00e9m pohybu jako fit m\u00ed\u010d. Jej\u00ed jedine\u010dnost v\u0161ak spo\u010d\u00edv\u00e1 v tom, \u017ee ji lze tak\u00e9 zastavit, a to d\u00edky syst\u00e9mu Move &amp; Stop. Dalo by se \u0159\u00edci, \u017ee tato \u017eidle p\u0159edstavuje nejzdrav\u011bj\u0161\u00ed zp\u016fsob sezen\u00ed, jak\u00fd dnes existuje, a pot\u011b\u0161\u00ed tak\u00e9 sv\u00fdm skv\u011bl\u00fdm designem. Pokud se chcete zbavit bolesti jednou prov\u017edy, zde najdete \u0159e\u0161en\u00ed, kter\u00e9 va\u0161im z\u00e1d\u016fm opravdu sedne:         <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak vypad\u00e1 v\u00e1\u0161 den? Je v\u011bt\u0161inou vypln\u011bn sezen\u00edm u po\u010d\u00edta\u010de doma nebo v kancel\u00e1\u0159i, za opera\u010dn\u00edm stolem, klav\u00edrem, volantem, pokladnou a podobn\u011b? Pak u\u017e pravd\u011bpodobn\u011b zn\u00e1te pravideln\u00e9 bolesti zad zp\u016fsoben\u00e9 sedav\u00fdm zam\u011bstn\u00e1n\u00edm. A\u0165 se n\u00e1m to l\u00edb\u00ed, nebo ne, \u017eijeme v sedav\u00e9 dob\u011b a na\u0161e p\u00e1te\u0159 a okoln\u00ed svaly maj\u00ed spoustu pr\u00e1ce. Nepom\u00e1h\u00e1 ani nedostatek [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1916,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[179],"tags":[],"class_list":["post-1913","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tipy-pro-zdrave-sezeni"],"acf":[],"_links":{"self":[{"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/posts\/1913","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/comments?post=1913"}],"version-history":[{"count":1,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/posts\/1913\/revisions"}],"predecessor-version":[{"id":1917,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/posts\/1913\/revisions\/1917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/media\/1916"}],"wp:attachment":[{"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/media?parent=1913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/categories?post=1913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinergo.com\/cs\/wp-json\/wp\/v2\/tags?post=1913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}