[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.shahab.cz\/cviky-pro-zpevneni-nohou-a-zadecku\/#Article","mainEntityOfPage":"https:\/\/www.shahab.cz\/cviky-pro-zpevneni-nohou-a-zadecku\/","headline":"Cviky pro zpevn\u011bn\u00ed nohou a zade\u010dku","name":"Cviky pro zpevn\u011bn\u00ed nohou a zade\u010dku","description":"Na za\u010d\u00e1tek se prot\u00e1hn\u011bte. Cvi\u010den\u00ed bude n\u00e1ro\u010dn\u00e9 a dal\u0161\u00ed den se v\u00e1m bude \u0161patn\u011b sedat na z\u00e1chodov\u00e9 prk\u00fdnko, ale pr\u00e1ce stoj\u00ed za to!ROZCVI\u010cKA! Bylo by super se j\u00edt prob\u011bhnout, jet na kole nebo jen vyl\u00e9zt p\u00e1r schod\u016f, ale se\u00a0v\u0161\u00edm se d\u00e1 n\u011bco d\u011blat. 1.\u00a0\u00a0\u00a0\u00a0\u00a0 Prot\u00e1hn\u011bte si krk. St\u016fjte rovn\u011b, hlavu \u201epolo\u017ete\u201c na rameno. Ruku, na &hellip; <div class=\"link-more text-center\"><a href=\"https:\/\/www.shahab.cz\/cviky-pro-zpevneni-nohou-a-zadecku\/\" class=\"more-link py-2 px-4\">Read More<span class=\"screen-reader-text\"> \"Cviky pro zpevn\u011bn\u00ed nohou a zade\u010dku\"<\/span><\/a><\/div>","datePublished":"2019-09-21","dateModified":"2023-06-09","author":{"@type":"Person","@id":"https:\/\/www.shahab.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.shahab.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/d7705a23c50ede72936119380238a88bdeb91030521f9262dc3abc6fdd8add33?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d7705a23c50ede72936119380238a88bdeb91030521f9262dc3abc6fdd8add33?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"shahab.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.shahab.cz\/wp-content\/uploads\/img_a354485_w3537_t1568989394.jpg","url":"https:\/\/www.shahab.cz\/wp-content\/uploads\/img_a354485_w3537_t1568989394.jpg","height":0,"width":0},"url":"https:\/\/www.shahab.cz\/cviky-pro-zpevneni-nohou-a-zadecku\/","about":["Lifestyle"],"wordCount":437,"articleBody":"Na za\u010d\u00e1tek se prot\u00e1hn\u011bte. Cvi\u010den\u00ed bude n\u00e1ro\u010dn\u00e9 a dal\u0161\u00ed den se v\u00e1m bude \u0161patn\u011b sedat na z\u00e1chodov\u00e9 prk\u00fdnko, ale pr\u00e1ce stoj\u00ed za to!ROZCVI\u010cKA!Bylo by super se j\u00edt prob\u011bhnout, jet na kole nebo jen vyl\u00e9zt p\u00e1r schod\u016f, ale se\u00a0v\u0161\u00edm se d\u00e1 n\u011bco d\u011blat.1.\u00a0\u00a0\u00a0\u00a0\u00a0 Prot\u00e1hn\u011bte si krk. St\u016fjte rovn\u011b, hlavu \u201epolo\u017ete\u201c na rameno. Ruku, na kter\u00e9 m\u00e1te hlavu, polo\u017ete na ucho sm\u011b\u0159uj\u00edc\u00ed skoro kolmo vzh\u016fru. Ruku, kter\u00e1 je pod\u00e9l t\u011bla, \u201etla\u010dte\u201c sm\u011brem dol\u016f.2.\u00a0\u00a0\u00a0\u00a0\u00a0 Prota\u017een\u00ed nohou je nezbytn\u011b nutn\u00e9.3.\u00a0\u00a0\u00a0\u00a0\u00a0 Jako posledn\u00ed bych doporu\u010dila p\u00e1r protahuj\u00edc\u00edch cvik\u016f na z\u00e1da a m\u016f\u017eeme p\u0159ej\u00edt na to hlavn\u00ed!SAMOTN\u00c9 CVI\u010cEN\u00cd1.\u00a0\u00a0\u00a0\u00a0\u00a0 Stoupn\u011bte si rovn\u011b. Jedn\u00e1 se o norm\u00e1ln\u00ed d\u0159epy. Dejte nohy bl\u00ed\u017ee k\u00a0sob\u011b a kolena m\u011bjte v\u017edy rovnob\u011b\u017en\u00e9. Ruce p\u0159ed sebou a nezapome\u0148te spr\u00e1vn\u011b d\u00fdchat!Cvik d\u011blejte 40 sekund.5 sekundov\u00e1 pauza \u2013 b\u011bhejte PO\u0158\u00c1D na m\u00edst\u011b2.\u00a0\u00a0\u00a0\u00a0\u00a0 Po 5 sekundov\u00e9 pauze se op\u011bt vra\u0165te ke d\u0159ep\u016fm. Tentokr\u00e1t dejte nohy co nejd\u00e1l od sebe.Cvik d\u011blejte 40 sekund.5 sekundov\u00e1 pauza3.\u00a0\u00a0\u00a0\u00a0\u00a0 Dal\u0161\u00edm cvikem budou d\u0159epy s\u00a0pohybem. Nohy nechte rozkro\u010den\u00e9, av\u0161ak budete je skokem d\u00e1vat k\u00a0sob\u011b a od sebe. Mezit\u00edm, kdy\u017e budete m\u00edt nohy od sebe, polo\u017e\u00edte jednu ruku p\u0159ed sebe a dotknete se lehce podlahy, druhou nech\u00e1te vzadu nata\u017eenou. T\u00edm doc\u00edl\u00edte cviku, kter\u00fd se podob\u00e1 d\u0159epu, ale s\u00a0v\u011bt\u0161\u00edm pohybem.Kdy\u017e sko\u010d\u00edte do pozice, kdy nohy m\u00e1te bl\u00ed\u017ee u sebe, vym\u011b\u0148te si mezit\u00edm ruce.Cvik d\u011blejte 40 sekund.5 sekundov\u00e1 pauza4.\u00a0\u00a0\u00a0\u00a0\u00a0 Nohy nech\u00e1te d\u00e1le od sebe jako v\u00a02. kroku a budete v\u00a0d\u0159epu setrv\u00e1vat.Cvik d\u011blejte 40 sekund.5 sekundov\u00e1 pauza5.\u00a0\u00a0\u00a0\u00a0\u00a0 V\u00a0dal\u0161\u00edm kroku ud\u011bl\u00e1te stejnou polohu jako byla p\u0159ede\u0161l\u00e1, jen budete \u201epulzovat\u201c ve d\u0159epu.Cvik d\u011blejte 35 sekund.5 sekundov\u00e1 pauza6.\u00a0\u00a0\u00a0\u00a0\u00a0 Nejt\u011b\u017e\u0161\u00ed cvik a posledn\u00ed. Jedn\u00e1 se o polohu d\u0159epu, av\u0161ak p\u0159i ka\u017ed\u00e9m pohybu vzh\u016fru, vysko\u010d\u00edte. Po cel\u00e9m cvi\u010den\u00ed bude toto opravdu n\u00e1ro\u010dn\u00e9, ale pokud vydr\u017e\u00edte a nep\u0159estanete p\u00e1r t\u00fddn\u016f cvi\u010dit, uvid\u00edte kladn\u00e9 v\u00fdsledky.Cvik d\u011blejte 40 sekund.A\u010dkoliv se toto nebude zd\u00e1t t\u011b\u017ek\u00e9, pro za\u010d\u00e1te\u010dnice za\u010dne u\u017e po p\u016flce. Ale nezoufejte, d\u0159ina se vyplat\u00ed!                                                                                                                                                                                                                                                                                                                                                                                        4.8\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Cviky pro zpevn\u011bn\u00ed nohou a zade\u010dku","item":"https:\/\/www.shahab.cz\/cviky-pro-zpevneni-nohou-a-zadecku\/#breadcrumbitem"}]}]