{"id":1034,"date":"2020-03-24T11:17:09","date_gmt":"2020-03-24T10:17:09","guid":{"rendered":"http:\/\/sportjudo.cz\/?p=1034"},"modified":"2020-03-29T09:32:10","modified_gmt":"2020-03-29T07:32:10","slug":"3-lekce-jogove-protazeni-pro-zajemce-pozice-apany-dzathara-parivrtti","status":"publish","type":"post","link":"http:\/\/sportjudo.cz\/?p=1034","title":{"rendered":"3.lekce &#8211; J\u00f3gov\u00e9 prota\u017een\u00ed pro z\u00e1jemce \u2013 pozice Ap\u00e1ny, D\u017eathara Parivrtti"},"content":{"rendered":"<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Ahoj v\u0161ichni co sleduje na\u0161e lekce j\u00f3gov\u00e9ho prota\u017een\u00ed. Dnes ji\u017e lekce t\u0159et\u00ed \ud83d\ude42<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Nejprve kr\u00e1tce shrnu co jsme se u\u017e nau\u010dili. V prvn\u00ed lekci jsme se zam\u011b\u0159ili na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed a pomoc\u00ed pozic ko\u010dky a kr\u00e1vy jsme si d\u00fdch\u00e1n\u00ed procvi\u010dili. V druh\u00e9 lekci jsme p\u0159idali d\u00fdch\u00e1n\u00ed a relaxaci v pozic\u00edch mrtvoly a tyg\u0159\u00ed pozici. A od t\u00e9to lekce za\u010dneme protahovat svaly a zam\u011b\u0159\u00edme se hlavn\u011b na ty, kter\u00e9 maj\u00ed judist\u00e9 nejv\u00edce p\u0159et\u00ed\u017een\u00e9 a zkr\u00e1cen\u00e9 (viz. obr\u00e1zek).<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-medium wp-image-1033\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/svaly-300x216.jpg\" alt=\"\" width=\"300\" height=\"216\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/svaly-300x216.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/svaly.jpg 695w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Pros\u00edm, ne\u017e za\u010dnete cvi\u010dit, znovu se pod\u00edvejte na z\u00e1sady, kter\u00e9 jsem V\u00e1m napsal v prvn\u00ed lekci. Hlavn\u011b nesp\u011bchejte, cvi\u010dte POMALU, s d\u016frazem na pravideln\u00e9 d\u00fdch\u00e1n\u00ed a pokud se ozve bolest, je to sign\u00e1l k tomu, aby jste povolili. Nikdy v protahov\u00e1n\u00ed nesm\u00edte j\u00edt p\u0159es bolest!<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Tak se do toho d\u00e1me \ud83d\ude42<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Po\u0159ad\u00ed dne\u0161n\u00edho cvi\u010den\u00ed:<\/span><\/p>\n<ul>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">n\u00e1cvik d\u00fdch\u00e1n\u00ed v pozic\u00edch ko\u010dky a kr\u00e1vy (z 1.lekce)<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">d\u00fdch\u00e1n\u00ed a relaxace v pozici mrtvoly (z 2.lekce)<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">protahov\u00e1n\u00ed v nov\u00fdch pozic\u00edch ap\u00e1ny a pozic\u00edch b\u0159i\u0161n\u00edch zkrut\u016f (3.lekce)<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">a na z\u00e1v\u011br uvoln\u011bn\u00ed v tyg\u0159\u00ed pozici (z 2.lekce)<\/span><\/li>\n<\/ul>\n<dl>\n<dd>\n<table style=\"width: 95.44640373967347%; height: 444px;\" border=\"1\" width=\"602\" cellspacing=\"0\" cellpadding=\"8\">\n<colgroup>\n<col width=\"69\">\n<col width=\"500\"><\/colgroup>\n<tbody>\n<tr style=\"height: 56px;\">\n<td style=\"width: 174.12573673870338%; height: 56px;\" colspan=\"2\" valign=\"TOP\" width=\"584\" height=\"43\">\n<p align=\"CENTER\">Ap\u00e1n\u00e1sana (pozice Ap\u00e1ny)<\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 224px;\" valign=\"TOP\">\n<td style=\"width: 33.562893081761004%; height: 224px;\" colspan=\"2\" rowspan=\"2\" width=\"69\">Popis:<br \/>\nV\u00fdchoz\u00ed polohou je leh na z\u00e1dech. S&nbsp;n\u00e1dechem zved\u00e1me pravou nohu do kolm\u00e9 polohy. S&nbsp;v\u00fddechem ji pokr\u010d\u00edme a obejmeme sepjat\u00fdma rukama pod kolenem na holeni a p\u0159it\u00e1hneme stehno k&nbsp;b\u0159ichu a hrudi.<\/p>\n<p>Ve v\u00fddr\u017ei pravideln\u011b d\u00fdch\u00e1me a s&nbsp;n\u00e1dechem povol\u00edme sev\u0159en\u00ed rukou, nat\u00e1hneme nohu do kolm\u00e9 polohy k&nbsp;t\u011blu a s&nbsp;v\u00fddechem pravou nohu polo\u017e\u00edme na podlo\u017eku.<\/p>\n<p>Tot\u00e9\u017e cvi\u010d\u00edme s&nbsp;levou nohou a s&nbsp;ob\u011bma nohama sou\u010dasn\u011b. Hlava z\u016fst\u00e1v\u00e1 po celou dobu cvi\u010den\u00ed na podlo\u017ece.<\/p>\n<p>V&nbsp;posledn\u00ed variant\u011b je mo\u017en\u00e9 p\u0159i obejmut\u00ed obou nohou hlavu p\u0159ibl\u00ed\u017eit ke kolen\u016fm.<\/p>\n<p>Prota\u017een\u00ed:<br \/>\nUvoln\u011bn\u00ed br\u00e1nice, prota\u017een\u00ed sval\u016f zadn\u00ed strany stehen, h\u00fd\u017e\u010fov\u00fdch sval\u016f a spodn\u00ed \u010d\u00e1sti zad. Uvoln\u011bn\u00ed ky\u010deln\u00edch kloub\u016f.<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.562893081761004%; height: 24px;\">&nbsp;<\/td>\n<td style=\"width: 140.56284365694236%; height: 24px;\"><img loading=\"lazy\" class=\"size-full wp-image-1031 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/ap\u00e1n\u00e1sana.png\" alt=\"\" width=\"287\" height=\"176\"><\/td>\n<\/tr>\n<tr style=\"height: 92px;\">\n<td style=\"width: 33.562893081761004%; height: 92px;\" valign=\"TOP\" width=\"584\" height=\"246\"><img loading=\"lazy\" class=\"size-medium wp-image-1025 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_1-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_1-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_1.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<td style=\"width: 140.56284365694236%; height: 92px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1026 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_2-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_2-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_2.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 33.562893081761004%; height: 24px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1027 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_3-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_3-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_B_3.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<td style=\"width: 140.56284365694236%; height: 24px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1028 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_\u0160_3-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_\u0160_3-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/2_\u0160_3.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n<dl>\n<dd>\n<table style=\"width: 95.49067133852296%;\" border=\"1\" width=\"598\" cellspacing=\"0\" cellpadding=\"8\">\n<colgroup>\n<col width=\"68\">\n<col width=\"198\">\n<col width=\"282\"><\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td style=\"width: 176.62771285475793%;\" colspan=\"2\" width=\"282\">\n<p align=\"CENTER\">D\u017eathara Parivrtti (b\u0159i\u0161n\u00ed zkruty)<\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 47.646328549467455%;\" colspan=\"2\" rowspan=\"2\" width=\"68\">Popis:<br \/>\nV\u00fdchoz\u00ed polohou je leh na z\u00e1dech.<\/p>\n<p>Varianta 1: Pokr\u010d\u00edme levou nohu a zaklesneme n\u00e1rtem v&nbsp;podkolen\u00ed, lev\u00e1 horn\u00ed kon\u010detina je \u0161ikmo nata\u017een\u00e1 za hlavou dlan\u00ed nahoru, hlava se ukl\u00e1n\u00ed za n\u00ed. S&nbsp;n\u00e1dechem tla\u010d\u00edme lev\u00fdm kolenem proti prav\u00e9 ruce, kter\u00e1 je polo\u017eena na koleni. Rovn\u011b\u017e lev\u00e1 \u0161ikmo na ta\u017een\u00e1 kon\u010detina se m\u00edrn\u011b nap\u00edn\u00e1.<\/p>\n<p>S&nbsp;v\u00fddechem nap\u011bt\u00ed povol\u00edme a zvednut\u00e9 \u010d\u00e1sti t\u011bla se bl\u00ed\u017e\u00ed k&nbsp;podlo\u017ece. Potom se vr\u00e1t\u00edme do v\u00fdchoz\u00ed polohy. Ve v\u00fddr\u017ei d\u00fdch\u00e1me klidn\u011b a hluboce.<\/p>\n<p>Tot\u00e9\u017e cvi\u010d\u00edme na druhou stranu.<\/p>\n<p>Varianta 2: Pokr\u010d\u00edme ob\u011b nohy, lev\u00e1 horn\u00ed kon\u010detina je \u0161ikmo nata\u017een\u00e1 za hlavou dlan\u00ed nahoru, hlava se ukl\u00e1n\u00ed za n\u00ed. S&nbsp;n\u00e1dechem tla\u010d\u00edme koleny proti dlani prav\u00e9 ruky, kter\u00e1 je polo\u017eena na koleni. Rovn\u011b\u017e lev\u00e1 \u0161ikmo na ta\u017een\u00e1 kon\u010detina se m\u00edrn\u011b nap\u00edn\u00e1.<\/p>\n<p>S&nbsp;v\u00fddechem nap\u011bt\u00ed povol\u00edme a zvednut\u00e9 \u010d\u00e1sti t\u011bla se bl\u00ed\u017e\u00ed k&nbsp;podlo\u017ece. Potom se vr\u00e1t\u00edme do v\u00fdchoz\u00ed polohy. Ve v\u00fddr\u017ei d\u00fdch\u00e1me klidn\u011b a hluboce.<\/p>\n<p>Tot\u00e9\u017e cvi\u010d\u00edme na druhou stranu.<\/p>\n<p>Prota\u017een\u00ed:<br \/>\nPoloha protahuje \u0161ikm\u00e9 svaly, velk\u00fd a mal\u00fd prsn\u00ed sval, b\u0159i\u0161n\u00ed svaly, svaly h\u00fd\u017e\u010fov\u00e9, vzp\u0159imova\u010de p\u00e1te\u0159e. P\u0159\u00edzniv\u00fd vliv m\u00e1 tak\u00e9 na samotnou p\u00e1te\u0159, na kterou kladn\u011b p\u016fsob\u00ed m\u00edrn\u00e1 rotace.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 47.646328549467455%;\">&nbsp;<\/td>\n<td style=\"width: 128.98138430529048%;\"><img loading=\"lazy\" class=\"size-medium wp-image-1032 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eathara_parivrtti-182x300.jpg\" alt=\"\" width=\"182\" height=\"300\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eathara_parivrtti-182x300.jpg 182w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eathara_parivrtti.jpg 200w\" sizes=\"(max-width: 182px) 100vw, 182px\" \/><\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 47.646328549467455%;\" width=\"282\" height=\"260\"><img loading=\"lazy\" class=\"size-medium wp-image-1029 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_1-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_1-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_1.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<td style=\"width: 128.98138430529048%;\"><img loading=\"lazy\" class=\"size-medium wp-image-1030 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_2-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_2-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/3_B_2.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n","protected":false},"excerpt":{"rendered":"<p>Ahoj v\u0161ichni co sleduje na\u0161e lekce j\u00f3gov\u00e9ho prota\u017een\u00ed. Dnes ji\u017e lekce t\u0159et\u00ed \ud83d\ude42 Nejprve kr\u00e1tce shrnu co jsme se u\u017e nau\u010dili. V prvn\u00ed lekci jsme se zam\u011b\u0159ili na spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed a pomoc\u00ed pozic ko\u010dky a kr\u00e1vy jsme si d\u00fdch\u00e1n\u00ed procvi\u010dili. V druh\u00e9 lekci jsme p\u0159idali d\u00fdch\u00e1n\u00ed a relaxaci v pozic\u00edch mrtvoly a tyg\u0159\u00ed pozici. A&hellip;<\/p>\n","protected":false},"author":3,"featured_media":991,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"status","meta":{"ngg_post_thumbnail":0},"categories":[16],"tags":[],"_links":{"self":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1034"}],"collection":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1034"}],"version-history":[{"count":8,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1034\/revisions"}],"predecessor-version":[{"id":1095,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1034\/revisions\/1095"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/media\/991"}],"wp:attachment":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1034"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}