[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.desin.cz\/9-cviku-pro-pevnejsi-zadecek\/#Article","mainEntityOfPage":"https:\/\/www.desin.cz\/9-cviku-pro-pevnejsi-zadecek\/","headline":"9 cvik\u016f pro pevn\u011bj\u0161\u00ed zade\u010dek","name":"9 cvik\u016f pro pevn\u011bj\u0161\u00ed zade\u010dek","description":"R\u00e1da bych v\u00e1m uk\u00e1zala n\u011bkolik cvik\u016f, kter\u00fdmi zpevn\u00edte zade\u010dek a vnit\u0159n\u00ed stranu stehen. V\u0161e co budete pot\u0159ebovat je podlo\u017eka pod…","datePublished":"2019-09-07","dateModified":"2019-09-07","author":{"@type":"Person","@id":"https:\/\/www.desin.cz\/author\/#Person","name":"","url":"https:\/\/www.desin.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"desin.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.desin.cz\/wp-content\/uploads\/img_a347088_w2951_t1561277284.jpg","url":"https:\/\/www.desin.cz\/wp-content\/uploads\/img_a347088_w2951_t1561277284.jpg","height":0,"width":0},"url":"https:\/\/www.desin.cz\/9-cviku-pro-pevnejsi-zadecek\/","wordCount":470,"articleBody":"R\u00e1da bych v\u00e1m uk\u00e1zala n\u011bkolik cvik\u016f, kter\u00fdmi zpevn\u00edte zade\u010dek a vnit\u0159n\u00ed stranu stehen. V\u0161e co budete pot\u0159ebovat je podlo\u017eka pod z\u00e1da, pokud nem\u00e1te, bude sta\u010dit deka, a dobrou n\u00e1ladu.1.\u00a0\u00a0\u00a0\u00a0\u00a0 Stoupneme si na v\u0161echny 4 \u2013 dot\u00fdk\u00e1me se koleny a lokty zem\u011b. Hlavu m\u011bjte zvednutou v\u00a0rovin\u011b s\u00a0p\u00e1te\u0159\u00ed. Pot\u00e9 zakop\u00e1v\u00e1me jednu nohu a p\u0159itom zat\u00edn\u00e1me zade\u010dek. Nikdy nejdeme n\u00ed\u017ee ne\u017e byla prim\u00e1rn\u00ed poloha nohy.Tento cvik d\u011bl\u00e1me 20 sekund.2.\u00a0\u00a0\u00a0\u00a0\u00a0 Nohu nata\u017eenou zvedneme do vzduchu a zatneme zade\u010dek.Dr\u017e\u00edme 10 sekund.3.\u00a0\u00a0\u00a0\u00a0\u00a0 Nohu nech\u00e1me ve vzduchu, \u00a0ohneme l\u00fdtko sm\u011brem nahoru, aby mezi stehnem a l\u00fdtkem byl prav\u00fd \u00fahel. V\u00a0t\u00e9to pozici s\u00a0nohou h\u00fdbeme sm\u011brem nahoru a dol\u016f, ale nikdy nejdeme n\u00ed\u017ee ne\u017e je \u00farove\u0148 zade\u010dku.Cvik budeme prov\u00e1d\u011bt 20 sekund. Po t\u00e9to s\u00e9rii opakujeme i na druhou nohu.P\u0159ech\u00e1z\u00edme v\u00a0dal\u0161\u00ed \u010d\u00e1st, v\u00a0kter\u00e9 si lehneme na bok. Nohy d\u00e1me k\u00a0sob\u011b a tu, na kter\u00e9 le\u017e\u00edme pokr\u010d\u00edme v\u00a0koleni.1.\u00a0\u00a0\u00a0\u00a0\u00a0 Druhou nohu zved\u00e1me nahoru a dolu.20 sekund2.\u00a0\u00a0\u00a0\u00a0\u00a0 Pauza \u2013 nohu dr\u017e\u00edme ve vzduchu, av\u0161ak s\u00a0n\u00ed neh\u00fdbeme. Sna\u017e\u00edme se zatnout zade\u010dek jak nejv\u00edce to jde.10 sekund3.\u00a0\u00a0\u00a0\u00a0\u00a0 Nohu ohneme a sna\u017e\u00edme se kolenem dotknout imagin\u00e1rn\u00edch bod\u016f, p\u0159ed b\u0159\u00ed\u0161kem a pot\u00e9 ji znovu narovnat pohybem za t\u011blo dozadu nebo tak\u00e9 bych mohla \u0159\u00edct, \u017ee kopneme n\u011bjak\u00fd bod.20 sekund4.\u00a0\u00a0\u00a0\u00a0\u00a0 Zopakujeme pauzu5.\u00a0\u00a0\u00a0\u00a0\u00a0 Nohu nat\u00e1hneme p\u0159ed sebe a koleno ohneme do prav\u00e9ho \u00fahlu. Nohu v\u00a0t\u00e9to poloze zved\u00e1me CELOU nahoru a dol\u016f.20 sekund6.\u00a0\u00a0\u00a0\u00a0\u00a0 Pauza7.\u00a0\u00a0\u00a0\u00a0\u00a0 A posledn\u00ed cvi\u010den\u00ed, kter\u00e9 je v\u00a0tomto setu. Nohu se pokus\u00edme co nejv\u00edce narovnat a d\u011blat s\u00a0n\u00ed krou\u017eky p\u0159ed \u00farovn\u00ed t\u011bla. \u010c\u00edm v\u011bt\u0161\u00ed krou\u017eky, t\u00edm lep\u0161\u00ed.20 sekundA\u017e dojdeme ke konci setu, oto\u010d\u00edme se na druh\u00fd bok a cvi\u010den\u00ed zopakujeme. A\u017e budete u konce cvi\u010den\u00ed, doporu\u010duji se prot\u00e1hnout, hlavn\u011b stehna. \u0158eknu v\u00e1m tedy je\u0161t\u011b jedno cvi\u010den\u00ed na prota\u017een\u00ed. Oto\u010dte se \u010delem k\u00a0zemi a jednu nohu ohnutou v\u00a0koleni polo\u017ete pod oblast\u00ed va\u0161\u00ed hrudi. Druhou nohu m\u011bjte nata\u017eenou a narovnanou vzadu, kdy chodidlem stoj\u00edte na prstech. Pomalu se polo\u017ete a\u017e na pokr\u010denou nohu a setrvejte v\u00a0t\u00e9to poloze. Vym\u011b\u0148te nohy.Pokud jste v\u0161e ud\u011blali podle n\u00e1vodu, p\u0159\u00ed\u0161t\u00ed den by pro v\u00e1s m\u011bl b\u00fdt kritick\u00fd hlavn\u011b na z\u00e1chodov\u00e9m prkn\u011b. Ale pokud budete cvi\u010den\u00ed opakovat, dos\u00e1hnete po t\u00fddnu zna\u010dn\u00fdch zm\u011bn a dobr\u00fdch v\u00fdsledk\u016f.\u00a0                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"9 cvik\u016f pro pevn\u011bj\u0161\u00ed zade\u010dek","item":"https:\/\/www.desin.cz\/9-cviku-pro-pevnejsi-zadecek\/#breadcrumbitem"}]}]