{"id":319607,"date":"2021-12-13T11:01:05","date_gmt":"2021-12-13T10:01:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=319607"},"modified":"2021-12-21T16:38:35","modified_gmt":"2021-12-21T15:38:35","slug":"20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/","title":{"rendered":"20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/#Preco_chrbat_boli\" title=\"Pre\u010do chrb\u00e1t bol\u00ed?\">Pre\u010do chrb\u00e1t bol\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/#Ako_predchadzat_bolestiam_chrbta\" title=\"Ako predch\u00e1dza\u0165 bolestiam chrbta?\">Ako predch\u00e1dza\u0165 bolestiam chrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/#20_cvikov_na_uvolnenie_svalov_chrbta\" title=\"20 cvikov na uvo\u013enenie svalov chrbta\">20 cvikov na uvo\u013enenie svalov chrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak ste sa u\u017e stretli s boles\u0165ou chrbta, zrejme mi d\u00e1te za pravdu, \u017ee dok\u00e1\u017ee poriadne znepr\u00edjemni\u0165 \u017eivot. To \u010dlovek prem\u00fd\u0161\u013ea nad ka\u017ed\u00fdm pohybom a nehovoriac o poriadnom tr\u00e9ningu. <strong>\u010co ak existuje sp\u00f4sob, ako si s boles\u0165ou chrbta jednoducho pom\u00f4c\u0165? <\/strong>Ur\u010dite by ste mali da\u0165 \u0161ancu \u0161peci\u00e1lnym cvikom na uvo\u013enenie chrbtov\u00e9ho svalstva a chrbtice. Nepotrebujete na ne ni\u010d viac ako podlo\u017eku na cvi\u010denie a trochu \u010dasu. Za nieko\u013eko min\u00fat m\u00e1te odcvi\u010den\u00e9, \u010do za t\u00fa \u00fa\u013eavu od bolesti chrbta rozhodne stoj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_chrbat_boli\"><\/span>Pre\u010do chrb\u00e1t bol\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V niektor\u00fdch pr\u00edpadoch je pr\u00ed\u010dina bolesti chrbta hne\u010f jasn\u00e1. Napr\u00edklad ke\u010f c\u00edtite, \u017ee ste to tro\u0161ku <strong>prehnali so z\u00e1\u0165a\u017eou na tr\u00e9ningu <\/strong>a ned\u00e1vali ste si pozor na spr\u00e1vnu techniku. To v\u00e1m telo nasleduj\u00face dni vracia v podobe bolesti v oblasti chrbta. Mo\u017eno ste <strong>cel\u00fd v\u00edkend sedeli a le\u017eali v knih\u00e1ch pri u\u010den\u00ed na sk\u00fa\u0161ku v r\u00f4znych poz\u00edci\u00e1ch<\/strong>, ktor\u00e9 pr\u00e1ve nepripom\u00ednaj\u00fa zdrav\u00e9 dr\u017eanie tela. Za boles\u0165ou chrbta sa \u010dasto skr\u00fdva aj <strong>pre\u0165a\u017eenie pohybov\u00e9ho apar\u00e1tu v pr\u00e1ci<\/strong>, \u010do ur\u010dite potvrdia napr\u00edklad pracovn\u00edci v skladoch, na stavb\u00e1ch alebo kadern\u00ed\u010dky a \u010da\u0161n\u00edci, ktor\u00ed s\u00fa cel\u00fd pracovn\u00fd \u010das na noh\u00e1ch.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20135]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nespr\u00e1vne dr\u017eanie tela je v modernom svete jednou z naj\u010dastej\u0161\u00edch pr\u00ed\u010din bolesti chrbta. Tr\u00e1vime ve\u013ea \u010dasu seden\u00edm a le\u017ean\u00edm v nie pr\u00e1ve ide\u00e1lnych poz\u00edci\u00e1ch. To sa potom m\u00f4\u017ee premietnu\u0165 do bo\u013eav\u00e9ho a stuhnut\u00e9ho chrbta. Naj\u010dastej\u0161\u00edm zlozvykom je predkl\u00e1\u0148anie hlavy, gu\u013eatenie chrbta alebo stiahnutie ramien dopredu. <strong>To m\u00f4\u017ee vies\u0165 a\u017e k svalovej dysbalancii, akou je napr\u00edklad horn\u00fd \u010di doln\u00fd skr\u00ed\u017een\u00fd syndr\u00f3m. <\/strong>Pre tieto druhy svalovej dysbalancie je typick\u00e9, \u017ee jeden sval preberie funkciu toho druh\u00e9ho. Be\u017en\u00fdm javom je aj pre\u0165a\u017eenie a skr\u00e1tenie prsn\u00fdch svalov, \u010do sa prejavuje pri\u0165ahovan\u00edm ramien dopredu a gu\u013eaten\u00edm hornej \u010dasti chrbtice. Tieto nezrovnalosti ved\u00fa \u010dasto k bolesti chrbta a dlhodobo a\u017e k po\u0161kodeniu chrbtice. Pritom sta\u010d\u00ed m\u00e1lo, da\u0165 si pozor na spr\u00e1vne dr\u017eanie tela a ka\u017ed\u00fd de\u0148 (alebo ka\u017ed\u00fd druh\u00fd) sa venova\u0165 na\u0165ahovac\u00edm a posil\u0148ovac\u00edm cvikom, ktor\u00e9 dok\u00e1\u017eu zabr\u00e1ni\u0165 dysbalancii. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20135]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"Naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti chrbta\" class=\"wp-image-318342\" width=\"843\" height=\"562\" title=\"Naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti chrbta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Medzi \u010fal\u0161ie pr\u00ed\u010diny bolesti chrbta patr\u00ed dlhodob\u00fd stres<\/strong>, pri ktorom sa be\u017ene men\u00ed dr\u017eanie tela (uvo\u013enenie ramien, gu\u013eatenie chrbta), zvy\u0161uje sa svalov\u00e9 nap\u00e4tie a objavuj\u00fa sa tie\u017e \u0165a\u017ekosti so sp\u00e1nkom. To v\u0161etko sa n\u00e1sledne m\u00f4\u017ee prejavi\u0165 v\u00e4\u010d\u0161ou stuhnutos\u0165ou a boles\u0165ou chrbtov\u00fdch svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zabudn\u00fa\u0165 nem\u00f4\u017eeme ani na negat\u00edvny vplyv nadv\u00e1hy<\/strong>, ktor\u00e1 predstavuje nadmern\u00fa z\u00e1\u0165a\u017e pre cel\u00fd pohybov\u00fd apar\u00e1t. <strong>Pre zdravie chrbta nie je ide\u00e1lne ani ob\u00favanie vysok\u00fdch podp\u00e4tkov, nosenie \u0165a\u017ekej kabelky alebo sp\u00e1nok na nevhodnom matraci. <\/strong>V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee by\u0165 pr\u00ed\u010dinou aj v\u00e1\u017enej\u0161\u00ed probl\u00e9m vo forme ochorenia. Ak c\u00edtite, \u017ee boles\u0165 nepovo\u013euje alebo sa naopak zhor\u0161uje a nar\u00fa\u0161a va\u0161e ka\u017edodenn\u00e9 fungovanie, zverte sa rad\u0161ej do starostlivosti odborn\u00edka (ortop\u00e9da). Ten v\u00e1s komplexne vy\u0161etr\u00ed a n\u00e1sledne navrhne vhodn\u00fa lie\u010dbu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_predchadzat_bolestiam_chrbta\"><\/span>Ako predch\u00e1dza\u0165 bolestiam chrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e pozn\u00e1te naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti chrbta, nie je tak\u00e9 \u0165a\u017ek\u00e9 uh\u00e1dnu\u0165, ako im predch\u00e1dza\u0165. Na za\u010diatok posta\u010d\u00ed, ke\u010f sa budete dr\u017ea\u0165 v\u0161eobecn\u00fdch pravidiel, ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou z\u00e1sad zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zamerajte sa na spr\u00e1vne dr\u017eanie tela.<\/strong> S\u00fastre\u010fte sa najm\u00e4 na to, aby ste sa v stoji, sede aj ch\u00f4dzi ve\u013emi nepreh\u00fdbali v oblasti hrudnej a bedrovej chrbtice. Hlavu dr\u017ete pozd\u013a\u017e kr\u010dnej chrbtice a ramen\u00e1 stiahnite mierne dozadu a dolu.<\/li><li><strong>Pravidelne \u0161portujte. <\/strong>Venujte sa pohybov\u00fdm aktivit\u00e1m, ktor\u00e9 v\u00e1s ide\u00e1lne bud\u00fa bavi\u0165, aspo\u0148 150 min\u00fat t\u00fd\u017edenne.<\/li><li><strong>Cvi\u010dte silovo minim\u00e1lne 2-kr\u00e1t t\u00fd\u017edenne <\/strong>a nezabudnite na posil\u0148ovanie hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice, ktor\u00fd mo\u017eno pozn\u00e1te ako core alebo <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stred tela<\/a><\/strong>.<\/li><li><strong>Pona\u0165ahujte sa pomocou cvikov na chrb\u00e1t<\/strong> po dlh\u0161om \u010dase str\u00e1venom seden\u00edm alebo le\u017ean\u00edm. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj cviky s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enym valcom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enou pi\u0161to\u013eou<\/a>.<\/li><li><strong>Ak potrebujete <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>schudn\u00fa\u0165<\/strong><\/a><strong>, za\u010dnite s mal\u00fdmi zmenami v <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jed\u00e1lni\u010dku<\/strong><\/a>, ako je vyradenie sladkost\u00ed a vysoko spracovan\u00fdch jed\u00e1l. Zamerajte sa na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u00fa stravu<\/a> a z\u00e1rove\u0148 pridajte pohyb. Pom\u00f4\u017ee v\u00e1m to dosiahnu\u0165<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> kalorick\u00fd deficit<\/a>, ktor\u00fd je pre chudnutie podstatn\u00fd.<\/li><li><strong>Starajte sa o psychick\u00e9 zdravie.<\/strong> N\u00e1jdite si techniky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu lep\u0161ie zvl\u00e1da\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stres<\/a>. Medzi ne patr\u00ed napr\u00edklad \u0161port, medit\u00e1cia alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pobyt v pr\u00edrode<\/a>.<\/li><li><strong>Obmedzte nosenie top\u00e1nok na vysokom podp\u00e4tku<\/strong> a rad\u0161ej si zvo\u013ete pohodlnos\u0165 vo forme \u0161t\u00fdlov\u00fdch tenisiek.<\/li><li><strong>\u0164a\u017ek\u00fa kabelku ide\u00e1lne vyme\u0148te za elegantn\u00fd batoh.<\/strong> V\u00e1\u0161 chrb\u00e1t v\u00e1m po\u010fakuje.<\/li><li><strong>Na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spanie<\/a> si zaobstarajte kvalitn\u00fd matrac.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44974,51088,58828,62743,62749,62755\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_cvikov_na_uvolnenie_svalov_chrbta\"><\/span>20 cvikov na uvo\u013enenie svalov chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 stre\u010dingov\u00e9 cviky s\u00fa<strong> ide\u00e1lne na rann\u00e9 na\u0165ahovanie, akt\u00edvnu pauzu v priebehu pracovn\u00e9ho d\u0148a alebo stre\u010ding pred tr\u00e9ningom \u010di po \u0148om<\/strong>. Taktie\u017e v\u00e1m pom\u00f4\u017eu uvo\u013eni\u0165 cel\u00e9 telo po fyzicky aj psychicky n\u00e1ro\u010dnom dni. Vysk\u00fa\u0161ajte v\u0161etk\u00fdch 20 cvikov alebo si vyberte len nieko\u013eko z nich, a vytvorte si tak nov\u00fa na\u0165ahovaciu rutinu. V\u00fdhodou je, \u017ee na ne nepotrebujete \u017eiadne \u0161peci\u00e1lne pom\u00f4cky. Sta\u010d\u00ed rozlo\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku na cvi\u010denie<\/a> a m\u00f4\u017eete za\u010da\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Podsadenie panvy<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pokr\u010dte nohy. Chrb\u00e1t je uvo\u013enen\u00fd v neutr\u00e1lnej polohe, ruky s\u00fa za hlavou alebo vo\u013ene vystret\u00e9 pozd\u013a\u017e tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomaly a prec\u00edtene podsa\u010fte panvu. V tejto polohe m\u00f4\u017eete bu\u010f nieko\u013eko sek\u00fand zotrva\u0165, alebo hne\u010f s n\u00e1dychom cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 dv\u00edhanie panvy smerom nahor, trhan\u00e9 a nekontrolovan\u00e9 pohyby.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Ako cvi\u010di\u0165 podsadenie panvy na uvo\u013enenie chrbta?\" class=\"wp-image-318356\" title=\"Ako cvi\u010di\u0165 podsadenie panvy na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dv\u00edhanie panvy<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pokr\u010dte nohy. Chodidl\u00e1 a dlane s\u00fa na zemi a spolu s hornou \u010das\u0165ou chrbta tvoria pevn\u00fa oporu.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom aktivujte svaly zadku a stredu tela. Pomaly a kontrolovane, stavec po stavci, dv\u00edhajte panvu a chrb\u00e1t smerom nahor. Dosta\u0148te sa a\u017e do polohy, v ktorej je va\u0161e telo od ramien a\u017e po kolen\u00e1 v jednej priamke. V tejto polohe vydr\u017ete nieko\u013eko sek\u00fand a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Trhan\u00e9 a nekontrolovan\u00e9 pohyby, preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Ako cvi\u010di\u0165 dv\u00edhanie panvy na uvo\u013enenie chrbta?\" class=\"wp-image-318370\" title=\"Ako cvi\u010di\u0165 dv\u00edhanie panvy na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dn\u00fd \u00faklon&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na zem. Nohy pokr\u010dte a prekr\u00ed\u017ete ich (tzv. tureck\u00fd sed). Chrb\u00e1t je v prirodzenom zakriven\u00ed a ruky vo\u013ene spl\u00fdvaj\u00fa pozd\u013a\u017e tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Predlaktie \u013eavej ruky polo\u017ete ved\u013ea tela na podlo\u017eku. S v\u00fddychom vystrite prav\u00fa ruku ponad hlavu a pritom sa cel\u00fdm trupom z\u013eahka uklo\u0148te v rovnakom smere doboka. Mali by ste c\u00edti\u0165 natiahnutie v pravej polovici chrbta. V tejto polohe vydr\u017ete nieko\u013eko sek\u00fand a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom urobte to ist\u00e9 na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 \u00faklony na uvo\u013enenie chrbta?\" class=\"wp-image-318384\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 \u00faklony na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Diagon\u00e1lny bo\u010dn\u00fd \u00faklon<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na zem. Nohy pokr\u010dte a prekr\u00ed\u017ete ich (tzv. tureck\u00fd sed). Chrb\u00e1t je v prirodzenom zakriven\u00ed a ruky vo\u013ene spl\u00fdvaj\u00fa pozd\u013a\u017e tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> \u013dav\u00fa ruku polo\u017ete na koleno pravej nohy. Prav\u00fa ruku vzpa\u017ete a vystrite ponad hlavu doboka, aby ste c\u00edtili \u0165ah v pravej \u010dasti chrbta. Hlavu a trup tie\u017e z\u013eahka uklo\u0148te doboka. V tejto polohe vydr\u017ete nieko\u013eko sek\u00fand a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom to ist\u00e9 urobte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Ako cvi\u010di\u0165 diagon\u00e1lne bo\u010dn\u00e9 \u00faklony na uvo\u013enenie chrbta?\" class=\"wp-image-318398\" title=\"Ako cvi\u010di\u0165 diagon\u00e1lne bo\u010dn\u00e9 \u00faklony na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pri\u0165ahovanie kolena k hrudn\u00edku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pokr\u010dte nohy.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pritiahnite koleno jednej nohy smerom k hrudn\u00edku. Chrb\u00e1t zost\u00e1va po cel\u00fd \u010das vykon\u00e1vania cviku na podlo\u017eke. V tejto polohe vo\u013ene d\u00fdchajte a vydr\u017ete nieko\u013eko sek\u00fand. Mali by ste c\u00edti\u0165 natiahnutie v spodnej \u010dasti chrbta. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom urobte to ist\u00e9 na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Ako cvi\u010di\u0165 pritiahnutie kolien na uvo\u013enenie chrbta?\" class=\"wp-image-318412\" title=\"Ako cvi\u010di\u0165 pritiahnutie kolien na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Objatie kolien<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pokr\u010dte nohy.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pritiahnite obidve kolen\u00e1 k hrudn\u00edku. Pritom m\u00f4\u017eete od podlo\u017eky z\u013eahka odlepi\u0165 spodn\u00fa \u010das\u0165 chrbta. V tejto polohe sa sna\u017ete vo\u013ene d\u00fdcha\u0165 a pr\u00edpadne sa m\u00f4\u017eete mierne hojda\u0165 do str\u00e1n a takto vydr\u017ea\u0165 nieko\u013eko sek\u00fand. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd alebo nadmern\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Ako cvi\u010di\u0165 objatie kolien na uvo\u013enenie chrbta?\" class=\"wp-image-318426\" title=\"Ako cvi\u010di\u0165 objatie kolien na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Kobra<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na brucho s vystret\u00fdmi nohami. Dlane polo\u017ete v \u00farovni ramien a lakte majte pri tele.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom zatla\u010dte dla\u0148ami do podlo\u017eky a zdvihnite horn\u00fa \u010das\u0165 trupu smerom nahor. Panva zost\u00e1va na podlo\u017eke. V hornej poz\u00edcii nieko\u013eko sek\u00fand vydr\u017ete, vo\u013ene d\u00fdchajte a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom cvik e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd alebo nadmern\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby, dv\u00edhanie panvy z podlo\u017eky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Ako cvi\u010di\u0165 kobru na uvo\u013enenie chrbta?\" class=\"wp-image-318440\" title=\"Ako cvi\u010di\u0165 kobru na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Strecha<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku, kon\u010datinami sa podopierajte o podlo\u017eku.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom preneste v\u00e1hu na horn\u00e9 kon\u010datiny, odtla\u010dte sa od dlan\u00ed a zdvihnite boky smerom k stropu. Z\u00e1rove\u0148 vystrite ruky a nohy m\u00f4\u017eete necha\u0165 \u013eahko pokr\u010den\u00e9. Hlava zost\u00e1va pozd\u013a\u017e chrbtice, chrb\u00e1t je rovn\u00fd. V hornej poz\u00edcii chv\u00ed\u013eu zotrvajte, plynulo d\u00fdchajte a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Cvik e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, trhan\u00e9 a nekontrolovan\u00e9 pohyby, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Ako cvi\u010di\u0165 strechu na uvo\u013enenie chrbta?\" class=\"wp-image-318454\" title=\"Ako cvi\u010di\u0165 strechu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Poz\u00edcia die\u0165a\u0165a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku, kon\u010datinami sa podopierajte o podlo\u017eku. Kolen\u00e1 majte od seba vo vzdialenosti pribli\u017ene na \u0161\u00edrku ramien alebo trochu \u0161ir\u0161iu.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom odtla\u010dte dlane od podlo\u017eky a pomaly prilo\u017ete zadok na p\u00e4ty. Ruky nechajte vystret\u00e9 a vo\u013ene polo\u017een\u00e9 pred sebou. Hlavu polo\u017ete \u010delom na zem a uvo\u013enite sa. Brucho z\u013eahka vtiahnite dovn\u00fatra. V tejto poz\u00edcii chv\u00ed\u013eu zotrvajte, vo\u013ene d\u00fdchajte a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom cvik e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, pokr\u010den\u00e9 ruky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Ako cvi\u010di\u0165 poz\u00edciu die\u0165a\u0165a na uvo\u013enenie chrbta?\" class=\"wp-image-318468\" title=\"Ako cvi\u010di\u0165 poz\u00edciu die\u0165a\u0165a na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Poz\u00edcia \u0161te\u0148a\u0165a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku na \u0161tyroch. Kolen\u00e1 s\u00fa od seba vo vzdialenosti pribli\u017ene na \u0161\u00edrku ramien alebo trochu \u0161ir\u0161ie.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Ruky vystrite pred seba a polo\u017ete \u010delo na podlo\u017eku. Kolen\u00e1 zost\u00e1vaj\u00fa v poz\u00edcii pod bedrov\u00fdmi k\u013abmi a brucho z\u013eahka vtiahnut\u00e9 dovn\u00fatra. V tejto poz\u00edcii chv\u00ed\u013eu zotrvajte, vo\u013ene d\u00fdchajte a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom cvik e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, pokr\u010den\u00e9 ruky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Ako cvi\u010di\u0165 poz\u00edciu \u0161te\u0148a\u0165a na uvo\u013enenie chrbta?\" class=\"wp-image-318482\" title=\"Ako cvi\u010di\u0165 poz\u00edciu \u0161te\u0148a\u0165a na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Ma\u010dac\u00ed chrb\u00e1t (cat cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku na \u0161tyroch. Z\u00e1p\u00e4stie je pod ramenami a kolen\u00e1 pod bedrov\u00fdmi k\u013abmi vo vzdialenosti pribli\u017ene na \u0161\u00edrku bokov.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom predklo\u0148te hlavu k hrudi a zagu\u013ea\u0165te chrb\u00e1t smerom nahor. Podsa\u010fte panvu a vtiahnite brucho ku chrbtici. S n\u00e1dychom zdvihnite hlavu a chrb\u00e1t prehnite smerom nadol (brucho sa pribl\u00ed\u017ei k podlo\u017eke). Striedanie t\u00fdchto dvoch poz\u00edci\u00ed e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Ako cvi\u010di\u0165 poz\u00edciu ma\u010dky na uvo\u013enenie chrbta?\" class=\"wp-image-318496\" title=\"Ako cvi\u010di\u0165 poz\u00edciu ma\u010dky na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Twist v sede<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na podlo\u017eku s nohami vystret\u00fdmi pred sebou.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Pokr\u010dte prav\u00fa nohu a prelo\u017ete ju cez \u013eav\u00fa, ktor\u00e1 zost\u00e1va vystret\u00e1. \u013dav\u00fd lake\u0165 polo\u017ete nad prav\u00e9 koleno a z\u013eahka sa do\u0148 zaprite. Cel\u00fdm trupom sa z\u00e1rove\u0148 oto\u010dte na prav\u00fa stranu. Prav\u00fa ruku nechajte za telom a pou\u017eite ju ako oporn\u00fd bod. V tejto polohe chv\u00ed\u013eu zotrvajte a vo\u013ene d\u00fdchajte. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie, vyme\u0148te nohy a vykonajte cvik na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Ako cvi\u010di\u0165 twist v sede na uvo\u013enenie chrbta?\" class=\"wp-image-318510\" title=\"Ako cvi\u010di\u0165 twist v sede na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Twist v \u013eahu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a vystrite nohy.<\/li><li><strong>Realiz\u00e1cia: <\/strong>\u013dav\u00fa nohu pokr\u010dte (pribli\u017ene do uhla 90\u00b0) a polo\u017ete ju cez prav\u00fa, ktor\u00e1 zost\u00e1va vystret\u00e1. \u013dav\u00fa ruku upa\u017ete a polo\u017ete ved\u013ea tela. Prav\u00fa ruku polo\u017ete na \u013eav\u00e9 koleno, do ktor\u00e9ho m\u00f4\u017eete z\u013eahka zatla\u010di\u0165. Myslite v\u0161ak na to, aby hlava a hrudn\u00edk smerovali nahor (hrudn\u00e1 a kr\u010dn\u00e1 chrbtica je prilepen\u00e1 k podlo\u017eke) a nijako sa nepret\u00e1\u010dali. To \u013eah\u0161ie zvl\u00e1dnete, ke\u010f nebudete pokr\u010den\u00fa nohu kl\u00e1s\u0165 a\u017e na zem. V tejto polohe chv\u00ed\u013eu zotrvajte a vo\u013ene d\u00fdchajte. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie, vyme\u0148te nohy a vykonajte cvik na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, vyt\u00e1\u010danie hlavy a hrudn\u00edka, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Ako cvi\u010di\u0165 twist v \u013eahu na uvo\u013enenie chrbta?\" class=\"wp-image-318524\" title=\"Ako cvi\u010di\u0165 twist v \u013eahu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">14. Dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn na \u0161tyroch (bird dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte stred tela a s n\u00e1dychom s\u00fa\u010dasne zdvihnite a vystrite proti\u013eahl\u00e9 kon\u010datiny (prav\u00fa nohu a \u013eav\u00fa ruku). N\u00e1sledne s v\u00fddychom zdvihnut\u00e9 kon\u010datiny pokr\u010dte a pritiahnite po hrudn\u00edk k sebe. Sna\u017ete sa lak\u0165om dotkn\u00fa\u0165 kolena. Potom cvik nieko\u013ekokr\u00e1t zopakujte. Kon\u010datiny n\u00e1sledne vyme\u0148te a cvik vykonajte na druh\u00fa stranu. Ak budete ma\u0165 \u0165a\u017ekosti s udr\u017ean\u00edm stability, zosta\u0148te len pri prvej f\u00e1ze \u2013 na\u0165ahovan\u00ed proti\u013eahl\u00fdch kon\u010dat\u00edn.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 preh\u00fdbanie sa v chrbte v prvej f\u00e1ze cviku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Ako vykon\u00e1va\u0165 cvik bird dog na uvo\u013enenie chrbta?\" class=\"wp-image-318538\" title=\"Ako vykon\u00e1va\u0165 cvik bird dog na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">15. Dv\u00edhanie hrudn\u00edka zo zeme v \u013eahu&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na brucho. Nohy nechajte vystret\u00e9. Ruky vzpa\u017ete, pokr\u010dte (zvieraj\u00fa uhol pribli\u017ene 45\u00b0) a roztvoren\u00e9 ruky polo\u017ete prstami smerom k sebe.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom zdvihnite hlavu, ramen\u00e1 a horn\u00fa \u010das\u0165 hrudn\u00edka z podlo\u017eky. Predlaktie a dlane zost\u00e1vaj\u00fa na podlo\u017eke. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a cvik zopakujte. S\u00fastre\u010fte sa na to, aby ste hlavu dv\u00edhali nahor a nezakl\u00e1\u0148ali ju.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, zakl\u00e1\u0148anie hlavy.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Ako cvi\u010di\u0165 dv\u00edhanie hrudn\u00edka v \u013eahu na uvo\u013enenie chrbta?\" class=\"wp-image-318552\" title=\"Ako cvi\u010di\u0165 dv\u00edhanie hrudn\u00edka v \u013eahu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">16. Rot\u00e1cia hrudn\u00edka v k\u013eaku<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Pravou rukou sa chy\u0165te za hlavu (za uchom) a s v\u00fddychom urobte rot\u00e1ciu hrudn\u00edka na prav\u00fa stranu. S n\u00e1dychom sa vr\u00e1\u0165te sp\u00e4\u0165 a cvik nieko\u013ekokr\u00e1t zopakujte. Potom vyme\u0148te ruky a vykon\u00e1vajte rot\u00e1ciu na \u013eav\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadmern\u00e9 tla\u010denie rukou na hlavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Ako cvi\u010di\u0165 rot\u00e1ciu hrudn\u00edka v k\u013eaku na uvo\u013enenie chrbta?\" class=\"wp-image-318566\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu hrudn\u00edka v k\u013eaku na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. \u0160korpi\u00f3n<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na brucho s rukami v upa\u017een\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>\u013dav\u00fa nohu zdvihnite, pokr\u010dte a s v\u00fddychom ju prelo\u017ete cez prav\u00fa nohu. Sna\u017ete sa dosta\u0165 a\u017e do poz\u00edcie, ke\u010f sa chodidlom dotknete podlahy alebo do takej poz\u00edcie, kam v\u00e1s mobilita pust\u00ed bez nadmern\u00e9ho dv\u00edhania r\u00fak a hrudn\u00edka zo zeme. Z\u00e1rove\u0148 oto\u010dte hlavu na opa\u010dn\u00fa stranu. Potom s n\u00e1dychom prejdite do v\u00fdchodiskovej polohy, zdvihnite prav\u00fa nohu a vykonajte cvik na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadmern\u00e9 dv\u00edhanie horn\u00fdch kon\u010dat\u00edn a trupu z podlo\u017eky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Ako vykon\u00e1va\u0165 cvik \u0161korpi\u00f3n na uvo\u013enenie chrbta?\" class=\"wp-image-318580\" title=\"Ako vykon\u00e1va\u0165 cvik \u0161korpi\u00f3n na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">18. Rot\u00e1cia trupu s prevliekan\u00edm ruky (rotation and needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom zdvihnite \u013eav\u00fa ruku nahor k stropu a v rovnakom smere vyto\u010dte hrudn\u00edk aj hlavu. Nato s v\u00fddychom prevle\u010dte \u013eav\u00fa ruku pod prav\u00fa a vykonajte rot\u00e1ciu trupu v rovnakom smere. Z\u00e1rove\u0148 hlavu polo\u017ete uchom na podlo\u017eku. V\u00e1\u0161 zrak by mal smerova\u0165 v\u017edy za pohybuj\u00facou sa rukou. Myslite aj na to, \u017ee pohyb vych\u00e1dza iba z hornej polovice tela. Cvik nieko\u013ekokr\u00e1t zopakujte na jednu stranu a potom vyme\u0148te ruky.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Ako cvi\u010di\u0165 rot\u00e1ciu na uvo\u013enenie chrbta?\" class=\"wp-image-318594\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">19. Rot\u00e1cia trupu v stoji<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich ramien alebo trochu \u0161ir\u0161ej.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Pokr\u010dte nohy a urobte hlbok\u00fd predklon s rovn\u00fdm chrbtom. S\u00fa\u010dasne polo\u017ete dlane alebo prsty horn\u00fdch kon\u010dat\u00edn na podlo\u017eku. S v\u00fddychom zdvihnite jednu ruku nahor k stropu a v rovnakom smere oto\u010dte hrudn\u00edk aj hlavu. Poh\u013ead smeruje v\u017edy za pohybuj\u00facou sa rukou. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte rot\u00e1ciu na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Ako cvi\u010di\u0165 rot\u00e1ciu v stoji na uvo\u013enenie chrbta?\" class=\"wp-image-318608\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu v stoji na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">20. Pracl\u00edk <strong><a href=\"https:\/\/youtu.be\/aNIjzM0hJZI?t=53\">&nbsp;&nbsp;<\/a><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na \u013eav\u00fd bok s pokr\u010den\u00fdmi nohami (uhol v kolen\u00e1ch zviera pribli\u017ene 90\u00b0).<\/li><li><strong>Realiz\u00e1cia:<\/strong> \u013davou rukou chy\u0165te prav\u00e9 koleno (horn\u00e9) a pritiahnite ho smerom k hrudn\u00edku. \u013dav\u00fa (spodn\u00fa) nohu potom posu\u0148te k zadku a chy\u0165te ju pravou rukou. V tejto poz\u00edcii chv\u00ed\u013eu zotrvajte a vo\u013ene d\u00fdchajte. Potom sa preto\u010dte na prav\u00fd bok a vykonajte cvik na opa\u010dn\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Ako vykon\u00e1va\u0165 cvik pracl\u00edk na uvo\u013enenie chrbta?\" class=\"wp-image-318622\" width=\"852\" height=\"480\" title=\"Ako vykon\u00e1va\u0165 cvik pracl\u00edk na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In\u0161pir\u00e1ci\u00ed na \u00fa\u010dinn\u00e9 cviky na uvo\u013enenie chrbta a chrbtice nie je nikdy dos\u0165. Ocen\u00edte ich napr\u00edklad <strong>po nieko\u013ekohodinovom seden\u00ed v pr\u00e1ci, po dlhej ceste autom alebo pri uvo\u013e\u0148ovan\u00ed presilen\u00fdch svalov po tr\u00e9ningu.<\/strong> Takto si v\u010faka nim m\u00f4\u017eete jednoducho vytvori\u0165 svoju vlastn\u00fa na\u0165ahovaciu rutinu alebo ich skombinova\u0165 s cvikmi s mas\u00e1\u017enym valcom. Sta\u010d\u00ed im venova\u0165 nieko\u013eko min\u00fat denne, a stara\u0165 sa tak o svoj chrb\u00e1t. Ten sa v\u00e1m odmen\u00ed men\u0161ou bolestivos\u0165ou a lep\u0161ou pohyblivos\u0165ou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Zdie\u013eajte ho tie\u017e so svojimi priate\u013emi, a tak aj im pom\u00f4\u017ete s bo\u013eav\u00fdm chrbtom.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vysk\u00fa\u0161ajte \u00fa\u010dinn\u00e9 cviky na chrb\u00e1t na uvo\u013enenie chrbtice, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 rozh\u00fdba\u0165 telo po dlhom seden\u00ed \u010di n\u00e1ro\u010dnom tr\u00e9ningu. <\/p>\n","protected":false},"author":129,"featured_media":318649,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6111,6157,6114,6069],"filter_section":[],"filter_attribute":[13014,13027],"class_list":{"0":"post-319607","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chrbat","9":"tag-cviky-s-vlastnou-vahou","10":"tag-strecing","11":"tag-zdravie","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-pri-bolesti","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky na chrb\u00e1t s\u00fa ide\u00e1lne na uvo\u013enenie stuhnutej chrbtice a odstr\u00e1nenie bolesti chrbta. 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