{"id":446378,"date":"2026-07-24T12:07:50","date_gmt":"2026-07-24T10:07:50","guid":{"rendered":"https:\/\/www.ma-grande-taille.com\/?p=446378"},"modified":"2026-07-24T12:07:50","modified_gmt":"2026-07-24T10:07:50","slug":"routine-etirements-pourrait-aider-reveiller-10-minutes","status":"publish","type":"post","link":"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/desetiminutovy-protahovaci-cvik-vam-muze-pomoci-se-probudit-446378","title":{"rendered":"Tato protahovac\u00ed rutina v\u00e1m pom\u016f\u017ee probudit se za 10 minut"},"content":{"rendered":"<p>M\u00e1te pot\u00ed\u017ee s na\u010derp\u00e1n\u00edm energie hned r\u00e1no? Ne\u017e s\u00e1hnete po k\u00e1v\u011b, dop\u0159ejte sv\u00e9mu t\u011blu p\u00e1r minut. Jemn\u00e9 protahov\u00e1n\u00ed v\u00e1m pom\u016f\u017ee probudit svaly, zv\u00fd\u0161it hladinu energie a spr\u00e1vn\u011b za\u010d\u00edt den.<\/p>\n<h2> Jemn\u011b probu\u010fte sv\u00e9 t\u011blo p\u0159\u00edmo v posteli.<\/h2>\n<p> Nen\u00ed t\u0159eba r\u00e1no vyskakovat z postele, abyste se o sv\u00e9 t\u011blo postarali hned po r\u00e1nu. U\u017e p\u00e1r jednoduch\u00fdch pohyb\u016f m\u016f\u017ee znamenat velk\u00fd rozd\u00edl.<\/p>\n<ul>\n<li> Lehn\u011bte si na z\u00e1da a za\u010dn\u011bte s hlubok\u00fdm prota\u017een\u00edm cel\u00e9ho t\u011bla: nat\u00e1hn\u011bte ruce nad hlavu, narovnejte nohy a na n\u011bkolik sekund se jemn\u011b prot\u00e1hn\u011bte od hlavy k pat\u011b. Tento instinktivn\u00ed pohyb, kter\u00fd n\u011bkdy d\u011bl\u00e1me p\u0159irozen\u011b po probuzen\u00ed, pom\u00e1h\u00e1 t\u011blu po n\u011bkolika hodin\u00e1ch ne\u010dinnosti znovu za\u010d\u00edt h\u00fdbat.<\/li>\n<li> Pokra\u010dujte jemn\u00fdm pohybem: bez trhnut\u00ed p\u0159it\u00e1hn\u011bte jedno koleno k hrudn\u00edku, pot\u00e9 druh\u00e9. Tento krok pom\u00e1h\u00e1 uvolnit spodn\u00ed \u010d\u00e1st zad a postupn\u011b obnovit pocit pohyblivosti. Dv\u011b nebo t\u0159i minuty sta\u010d\u00ed k jemn\u00e9mu probuzen\u00ed z re\u017eimu \u201epauzy\u201c.<\/li>\n<\/ul>\n<h2> Mobilizujte svou p\u00e1te\u0159<\/h2>\n<p> Jakmile se postav\u00edte, je \u010das na pohyb inspirovan\u00fd j\u00f3gou: slavnou \u201eko\u010dka-kr\u00e1va\u201c.<\/p>\n<ul>\n<li> Na v\u0161ech \u010dty\u0159ech na podlo\u017ece st\u0159\u00eddav\u011b zaoblujte a proh\u00fdbejte z\u00e1da a ka\u017ed\u00fd pohyb koordinujte s d\u00fdch\u00e1n\u00edm. Tato jednoduch\u00e1 sekvence pom\u00e1h\u00e1 probudit p\u00e1te\u0159, kter\u00e1 je po noci str\u00e1ven\u00e9 neaktivitou \u010dasto trochu ztuhl\u00e1.<\/li>\n<\/ul>\n<p> Proveden\u00edm n\u011bkolika pomal\u00fdch a pohodln\u00fdch opakov\u00e1n\u00ed zlep\u0161\u00edte flexibilitu zad a z\u00e1rove\u0148 uvoln\u00edte nahromad\u011bn\u00e9 nap\u011bt\u00ed. Je to skv\u011bl\u00fd zp\u016fsob, jak za\u010d\u00edt den s uvoln\u011bn\u011bj\u0161\u00edm a bd\u011blej\u0161\u00edm t\u011blem.<\/p>\n<h2> Pe\u010dujte o sv\u00e9 nohy a boky<\/h2>\n<p> Po probuzen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla je \u010das v\u011bnovat se t\u00e9 spodn\u00ed.<\/p>\n<ul>\n<li> Postavte se s m\u00edrn\u011b rozkro\u010den\u00fdma nohama a jemn\u011b se p\u0159edklo\u0148te, kolena dr\u017ete m\u00edrn\u011b pokr\u010den\u00e1. Nechte pa\u017ee uvoln\u011bn\u011b sm\u011b\u0159ovat k podlaze a t\u00edmto prota\u017een\u00edm uvoln\u011bte zadn\u00ed stranu nohou a zad. Pot\u00e9 m\u016f\u017eete p\u0159idat v\u00fdpad vp\u0159ed a v t\u00e9to poloze vydr\u017eet n\u011bkolik sekund na ka\u017ed\u00e9 stran\u011b.<\/li>\n<\/ul>\n<p> Tento pohyb pom\u00e1h\u00e1 otev\u0159\u00edt ky\u010dle, oblast, kter\u00e1 m\u016f\u017ee b\u00fdt m\u00e9n\u011b pohybliv\u00e1, zejm\u00e9na kdy\u017e b\u011bhem dne tr\u00e1v\u00edte dlouh\u00e9 hodiny sezen\u00edm. C\u00edlem nen\u00ed dos\u00e1hnout \u0161pi\u010dkov\u00e9ho v\u00fdkonu, ale jednodu\u0161e znovu z\u00edskat snadnost pohybu.<\/p>\n<h2> Osvobo\u010fte sv\u00e1 ramena a krk<\/h2>\n<p> Chcete-li dokon\u010dit tuto expresn\u00ed rutinu, v\u011bnujte n\u011bkolik chvil horn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<ul>\n<li> Prov\u00e1d\u011bjte pomal\u00e9 rotace ramen a pot\u00e9 jemn\u011b nakl\u00e1n\u011bjte hlavu doprava a doleva, abyste uvolnili krk. P\u0159idejte n\u011bkolik hlubok\u00fdch n\u00e1dech\u016f, abyste vytvo\u0159ili uklid\u0148uj\u00edc\u00ed p\u0159echod mezi odpo\u010dinkem a za\u010d\u00e1tkem dne.<\/li>\n<\/ul>\n<p> Tyto pohyby mohou b\u00fdt obzvl\u00e1\u0161t\u011b p\u0159\u00edjemn\u00e9 po probuzen\u00ed, kdy se nap\u011bt\u00ed \u010dasto soust\u0159ed\u00ed kolem ramen a krku.<\/p>\n<h2> Jemn\u00e1 rutina, kter\u00e1 se p\u0159izp\u016fsob\u00ed va\u0161emu t\u011blu<\/h2>\n<p> Nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011bc na rann\u00edm protahov\u00e1n\u00ed? Naslouchejte sv\u00e9mu t\u011blu. Ka\u017ed\u00fd pohyb by m\u011bl b\u00fdt pohodln\u00fd a p\u0159\u00edjemn\u00fd. Nen\u00ed t\u0159eba se p\u0159\u00edli\u0161 protahovat: va\u0161e t\u011blo v\u00e1m p\u0159irozen\u011b \u0159\u00edk\u00e1, jak\u00e9 jsou jeho limity. Pokud poci\u0165ujete bolest, p\u0159etrv\u00e1vaj\u00edc\u00ed nepohodl\u00ed nebo m\u00e1te specifick\u00fd probl\u00e9m s klouby, je nejlep\u0161\u00ed se poradit s l\u00e9ka\u0159em.<\/p>\n<p>Za pouh\u00fdch 10 minut se tato jemn\u00e1 rutina m\u016f\u017ee st\u00e1t skute\u010dn\u00fdm okam\u017eikem op\u011btovn\u00e9ho spojen\u00ed s va\u0161\u00edm t\u011blem. Je p\u0159\u00edstupn\u00e1, bezplatn\u00e1 a snadno se za\u010dle\u0148uje do va\u0161eho ka\u017edodenn\u00edho \u017eivota a pom\u00e1h\u00e1 v\u00e1m za\u010d\u00edt den s v\u011bt\u0161\u00ed lehkost\u00ed, mobilitou a vitalitou.<\/p>\n","protected":false},"excerpt":{"rendered":"M\u00e1te pot\u00ed\u017ee s na\u010derp\u00e1n\u00edm energie hned r\u00e1no? Ne\u017e s\u00e1hnete po k\u00e1v\u011b, dop\u0159ejte sv\u00e9mu t\u011blu p\u00e1r minut. Jemn\u00e9 protahov\u00e1n\u00ed...","protected":false},"author":8391,"featured_media":446379,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"disable_msn":true,"footnotes":""},"categories":[5639],"tags":[],"class_list":["post-446378","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bien-etre"],"image":{"medium":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-routine-detirements-pourrait-vous-aider-a-vous-reveiller-en-10-minutes-200x113.jpg",200,113,true],"large":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-routine-detirements-pourrait-vous-aider-a-vous-reveiller-en-10-minutes-500x281.jpg",500,281,true]},"custom":{"td_video":"","featured_image":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-routine-detirements-pourrait-vous-aider-a-vous-reveiller-en-10-minutes.jpg","author":{"name":"Jade Leclerc","avatar":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2023\/11\/delagejade-96x96.png"},"categories":[{"term_id":5639,"name":"Pohoda","slug":"bien-etre","term_group":0,"term_taxonomy_id":5804,"taxonomy":"category","description":"<p>Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n<h2>Co najde\u0161 v rubrice Pohoda<\/h2>\n<ul>\n<li><strong>Pohyb<\/strong>: n\u00e1vrat ke cvi\u010den\u00ed, v\u00fdb\u011br aktivity, kter\u00e1 t\u011b bav\u00ed, nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/desetiminutovy-protahovaci-cvik-vam-muze-pomoci-se-probudit-446378\">kr\u00e1tk\u00e9 rann\u00ed prota\u017een\u00ed<\/a>, kter\u00e9 zvl\u00e1dne\u0161 sv\u00fdm tempem.<\/li>\n<li><strong>Sp\u00e1nek<\/strong>: us\u00edn\u00e1n\u00ed, no\u010dn\u00ed probouzen\u00ed, chr\u00e1p\u00e1n\u00ed nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/po-obede-trva-idealni-zdrimnuti-kratsi-dobu-myslim-427993\">ide\u00e1ln\u00ed d\u00e9lka odpoledn\u00edho zd\u0159\u00edmnut\u00ed<\/a>, aby noci i dny byly odpo\u010dinkov\u011bj\u0161\u00ed.<\/li>\n<li><strong>Emo\u010dn\u00ed rovnov\u00e1ha<\/strong>: stres, ment\u00e1ln\u00ed z\u00e1t\u011b\u017e, samota, p\u0159\u00e1telstv\u00ed, mal\u00e9 radosti, kter\u00e9 zvednou n\u00e1ladu, i <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/citite-se-provinile-kdyz-nic-nedelate-je-cas-zpomalit-447258\">v\u00fd\u010ditky, kdy\u017e zrovna nic ned\u011bl\u00e1\u0161<\/a>.<\/li>\n<li><strong>Drobn\u00e9 ka\u017edodenn\u00ed pot\u00ed\u017ee<\/strong>: tr\u00e1ven\u00ed, t\u011b\u017ek\u00e9 nohy, \u00fanava a vod\u00edtka, kdy je \u010das zaj\u00edt k l\u00e9ka\u0159i.<\/li>\n<li><strong>\u017densk\u00e9 zdrav\u00ed<\/strong>: cyklus, endometri\u00f3za, perimenopauza a menopauza vysv\u011btlen\u00e9 bez tabu.<\/li>\n<\/ul>\n<h2>Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n<p>P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n<ul>\n<li>vyber si aktivitu, na kterou m\u00e1\u0161 chu\u0165 (ch\u016fze, plav\u00e1n\u00ed, aqua aerobik, tanec, kolo, j\u00f3ga\u2026): radost je nejlep\u0161\u00ed motor, aby ti to vydr\u017eelo;<\/li>\n<li>za\u010dni krat\u0161\u00edmi tr\u00e9ninky a postupn\u011b prodlu\u017euj nejd\u0159\u00edv jejich d\u00e9lku, teprve potom intenzitu;<\/li>\n<li>po\u0159i\u010f si vybaven\u00ed ve sv\u00e9 velikosti: dob\u0159e padnouc\u00ed sportovn\u00ed podprsenka a elastick\u00e9 \u0161ortky proti od\u00edr\u00e1n\u00ed stehen m\u011bn\u00ed cel\u00fd z\u00e1\u017eitek;<\/li>\n<li>p\u0159i bolesti na hrudi, nezvykl\u00e9 du\u0161nosti nebo nevolnosti p\u0159esta\u0148 a vyhledej l\u00e9ka\u0159e;<\/li>\n<li>pokud \u017eije\u0161 s chronick\u00fdm onemocn\u011bn\u00edm nebo se vrac\u00ed\u0161 po dlouh\u00e9 p\u0159est\u00e1vce, pora\u010f se se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n<\/ul>\n<p>Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n<h2>N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n<p>T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n<h2>\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jogove-pozice-pomahaji-uvolnit-napeti-po-pracovnim-dni-446756\">J\u00f3gov\u00e9 pozice na uvoln\u011bn\u00ed po pr\u00e1ci<\/a>: jednoduch\u00fd zp\u016fsob, jak ze sebe set\u0159\u00e1st nap\u011bt\u00ed dlouh\u00e9ho dne.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/znamky-toho-ze-nepijete-dostatek-vody-446345\">P\u0159\u00edznaky nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu<\/a>: sign\u00e1ly, podle kter\u00fdch pozn\u00e1\u0161, \u017ee pije\u0161 m\u00e1lo.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/aby-se-zeny-citily-dobre-a-fungovaly-v-dobrem-tempu-potrebuji-se-setkavat-s-prateli-428157\">Pro\u010d \u017een\u00e1m prosp\u00edvaj\u00ed setk\u00e1n\u00ed s p\u0159\u00e1teli<\/a>: jak \u00fazce souvis\u00ed p\u0159\u00e1telstv\u00ed s psychickou pohodou.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/unaveny-bezduvodne-to-se-mi-snazi-rict-moje-mysl-428941\">\u00danava \u201ebez d\u016fvodu\u201c<\/a>: co se ti m\u016f\u017ee t\u011blo i mysl sna\u017eit \u0159\u00edct.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jednoduche-kroky-ktere-vam-pomohou-lepe-zvladat-menstruacni-krece-447128\">Menstrua\u010dn\u00ed k\u0159e\u010de<\/a>: jednoduch\u00e9 kroky, kter\u00e9 mohou pomoct bolest l\u00e9pe zvl\u00e1dat.<\/li>\n<\/ul>\n<h2>\u010cast\u00e9 ot\u00e1zky<\/h2>\n<h3>Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n<h3>Jak se l\u00e9pe vyspat?<\/h3>\n<p>Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n<h3>Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n<p>Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n<p>Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\">rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/grossesse\">rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/cuisine\/nutrition\">rubrika V\u00fd\u017eiva<\/a>.<\/p>","parent":360,"count":1718,"filter":"raw","cat_ID":5639,"category_count":1718,"category_description":"<p>Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n<h2>Co najde\u0161 v rubrice Pohoda<\/h2>\n<ul>\n<li><strong>Pohyb<\/strong>: n\u00e1vrat ke cvi\u010den\u00ed, v\u00fdb\u011br aktivity, kter\u00e1 t\u011b bav\u00ed, nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/desetiminutovy-protahovaci-cvik-vam-muze-pomoci-se-probudit-446378\">kr\u00e1tk\u00e9 rann\u00ed prota\u017een\u00ed<\/a>, kter\u00e9 zvl\u00e1dne\u0161 sv\u00fdm tempem.<\/li>\n<li><strong>Sp\u00e1nek<\/strong>: us\u00edn\u00e1n\u00ed, no\u010dn\u00ed probouzen\u00ed, chr\u00e1p\u00e1n\u00ed nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/po-obede-trva-idealni-zdrimnuti-kratsi-dobu-myslim-427993\">ide\u00e1ln\u00ed d\u00e9lka odpoledn\u00edho zd\u0159\u00edmnut\u00ed<\/a>, aby noci i dny byly odpo\u010dinkov\u011bj\u0161\u00ed.<\/li>\n<li><strong>Emo\u010dn\u00ed rovnov\u00e1ha<\/strong>: stres, ment\u00e1ln\u00ed z\u00e1t\u011b\u017e, samota, p\u0159\u00e1telstv\u00ed, mal\u00e9 radosti, kter\u00e9 zvednou n\u00e1ladu, i <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/citite-se-provinile-kdyz-nic-nedelate-je-cas-zpomalit-447258\">v\u00fd\u010ditky, kdy\u017e zrovna nic ned\u011bl\u00e1\u0161<\/a>.<\/li>\n<li><strong>Drobn\u00e9 ka\u017edodenn\u00ed pot\u00ed\u017ee<\/strong>: tr\u00e1ven\u00ed, t\u011b\u017ek\u00e9 nohy, \u00fanava a vod\u00edtka, kdy je \u010das zaj\u00edt k l\u00e9ka\u0159i.<\/li>\n<li><strong>\u017densk\u00e9 zdrav\u00ed<\/strong>: cyklus, endometri\u00f3za, perimenopauza a menopauza vysv\u011btlen\u00e9 bez tabu.<\/li>\n<\/ul>\n<h2>Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n<p>P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n<ul>\n<li>vyber si aktivitu, na kterou m\u00e1\u0161 chu\u0165 (ch\u016fze, plav\u00e1n\u00ed, aqua aerobik, tanec, kolo, j\u00f3ga\u2026): radost je nejlep\u0161\u00ed motor, aby ti to vydr\u017eelo;<\/li>\n<li>za\u010dni krat\u0161\u00edmi tr\u00e9ninky a postupn\u011b prodlu\u017euj nejd\u0159\u00edv jejich d\u00e9lku, teprve potom intenzitu;<\/li>\n<li>po\u0159i\u010f si vybaven\u00ed ve sv\u00e9 velikosti: dob\u0159e padnouc\u00ed sportovn\u00ed podprsenka a elastick\u00e9 \u0161ortky proti od\u00edr\u00e1n\u00ed stehen m\u011bn\u00ed cel\u00fd z\u00e1\u017eitek;<\/li>\n<li>p\u0159i bolesti na hrudi, nezvykl\u00e9 du\u0161nosti nebo nevolnosti p\u0159esta\u0148 a vyhledej l\u00e9ka\u0159e;<\/li>\n<li>pokud \u017eije\u0161 s chronick\u00fdm onemocn\u011bn\u00edm nebo se vrac\u00ed\u0161 po dlouh\u00e9 p\u0159est\u00e1vce, pora\u010f se se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n<\/ul>\n<p>Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n<h2>N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n<p>T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n<h2>\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jogove-pozice-pomahaji-uvolnit-napeti-po-pracovnim-dni-446756\">J\u00f3gov\u00e9 pozice na uvoln\u011bn\u00ed po pr\u00e1ci<\/a>: jednoduch\u00fd zp\u016fsob, jak ze sebe set\u0159\u00e1st nap\u011bt\u00ed dlouh\u00e9ho dne.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/znamky-toho-ze-nepijete-dostatek-vody-446345\">P\u0159\u00edznaky nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu<\/a>: sign\u00e1ly, podle kter\u00fdch pozn\u00e1\u0161, \u017ee pije\u0161 m\u00e1lo.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/aby-se-zeny-citily-dobre-a-fungovaly-v-dobrem-tempu-potrebuji-se-setkavat-s-prateli-428157\">Pro\u010d \u017een\u00e1m prosp\u00edvaj\u00ed setk\u00e1n\u00ed s p\u0159\u00e1teli<\/a>: jak \u00fazce souvis\u00ed p\u0159\u00e1telstv\u00ed s psychickou pohodou.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/unaveny-bezduvodne-to-se-mi-snazi-rict-moje-mysl-428941\">\u00danava \u201ebez d\u016fvodu\u201c<\/a>: co se ti m\u016f\u017ee t\u011blo i mysl sna\u017eit \u0159\u00edct.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jednoduche-kroky-ktere-vam-pomohou-lepe-zvladat-menstruacni-krece-447128\">Menstrua\u010dn\u00ed k\u0159e\u010de<\/a>: jednoduch\u00e9 kroky, kter\u00e9 mohou pomoct bolest l\u00e9pe zvl\u00e1dat.<\/li>\n<\/ul>\n<h2>\u010cast\u00e9 ot\u00e1zky<\/h2>\n<h3>Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n<h3>Jak se l\u00e9pe vyspat?<\/h3>\n<p>Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n<h3>Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n<p>Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n<p>Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\">rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/grossesse\">rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/cuisine\/nutrition\">rubrika V\u00fd\u017eiva<\/a>.<\/p>","cat_name":"Pohoda","category_nicename":"bien-etre","category_parent":360}]},"_links":{"self":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/users\/8391"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/comments?post=446378"}],"version-history":[{"count":3,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446378\/revisions"}],"predecessor-version":[{"id":446394,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446378\/revisions\/446394"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media\/446379"}],"wp:attachment":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media?parent=446378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/categories?post=446378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/tags?post=446378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}