{"id":1042,"date":"2020-03-25T13:49:42","date_gmt":"2020-03-25T12:49:42","guid":{"rendered":"http:\/\/sportjudo.cz\/?p=1042"},"modified":"2020-03-29T09:31:31","modified_gmt":"2020-03-29T07:31:31","slug":"4-lekce-jogove-protazeni-pro-zajemce-pascimottanasana-dzanu-sirsasana","status":"publish","type":"post","link":"http:\/\/sportjudo.cz\/?p=1042","title":{"rendered":"4.lekce &#8211; J\u00f3gov\u00e9 prota\u017een\u00ed pro z\u00e1jemce \u2013 Pa\u0161\u010dim\u00f3tt\u00e1n\u00e1sana, D\u017eanu \u0160\u00edr\u0161\u00e1sana"},"content":{"rendered":"<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Zdrav\u00edm v\u0161echny z\u00e1jemce o j\u00f3gov\u00e9 prota\u017een\u00ed v dne\u0161n\u00ed, \u010dtvrt\u00e9 lekci. Nach\u00e1z\u00edme se asi tak v polovin\u011b cel\u00e9 kompenza\u010dn\u00ed sestavy ur\u010den\u00e9 k prota\u017een\u00ed nejv\u00edce nam\u00e1han\u00fdch sval\u016f u judist\u016f.&nbsp;Spr\u00e1vn\u00e9 proveden\u00ed pozic n\u00e1m tak\u00e9 pom\u016f\u017ee k zachov\u00e1n\u00ed a zv\u00fd\u0161en\u00ed pohyblivosti v kloubech.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Pozice, kter\u00e9 jsem vybral jsou jednoduch\u00e9 a m\u016f\u017ee je cvi\u010dit samoz\u0159ejm\u011b ka\u017ed\u00fd, nejen judist\u00e9 a jin\u00ed sportovci. U\u017e jste zapojili do cvi\u010den\u00ed rodinu? Ur\u010dit\u011b ano \ud83d\ude42<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V dne\u0161n\u00ed lekci p\u016fjde hlavn\u011b o prota\u017een\u00ed zadn\u00ed \u010d\u00e1sti t\u011bla. Z\u00e1sady pro cvi\u010den\u00ed jsou stejn\u00e9 jako v p\u0159edchoz\u00edch lekc\u00edch. Soust\u0159e\u010fte se na d\u00fdch\u00e1n\u00ed, nep\u0159ep\u00ednejte se. Cvi\u010dte bez bolesti a v\u016fbec nekoukejte na to, \u017ee mamince to jde l\u00e9pe \ud83d\ude42 Nesout\u011b\u017e\u00edme!<\/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;\">pozice ap\u00e1ny a pozic\u00edch b\u0159i\u0161n\u00edch zkrut\u016f (z 3.lekce)<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">nov\u00e9 pozice z\u00e1dov\u00e9 prota\u017een\u00ed a pozice s hlavou na koleni (4.lekce)&nbsp;<\/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<p>&nbsp;<\/p>\n<dl>\n<dd>\n<table style=\"width: 95.85071628760187%;\" 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: 177.29549248747912%;\" colspan=\"2\" width=\"282\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Pa\u0161\u010dim\u00f3tt\u00e1n\u00e1sana (z\u00e1dov\u00e9 prota\u017een\u00ed)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 45.56263569172408%;\" colspan=\"2\" rowspan=\"2\" width=\"68\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Popis:<\/span><br \/>\n<span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00fdchoz\u00ed polohou je leh na z\u00e1dech. Pa\u017ee nat\u00e1hneme za hlavu do vzpa\u017een\u00ed a co nejv\u00edce se prot\u00e1hneme. Pa\u017ee pomalu za\u010dnou opisovat p\u016flkruh a v&nbsp;okam\u017eiku kdy budou kolmo k&nbsp;t\u011blu postupn\u011b za\u010dneme zvedat hlavu a trup, postupn\u011b obratel po obratli.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V&nbsp;kone\u010dn\u00e9 f\u00e1zi se ruce dotknou holen a \u010delem se sna\u017e\u00edme p\u0159ibl\u00ed\u017eit k&nbsp;noh\u00e1m.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Nekmit\u00e1me!<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V&nbsp;kone\u010dn\u00e9 f\u00e1zi klidn\u011b d\u00fdch\u00e1me. Do v\u00fdchoz\u00ed polohy se pomalu vrac\u00edme obr\u00e1cen\u00fdm postupem. Rozvinujeme postupn\u011b p\u00e1te\u0159 obratel po obratli.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Prota\u017een\u00ed:<\/span><br \/>\n<span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Velk\u00e9 prota\u017een\u00ed sval\u016f na zadn\u00ed stran\u011b t\u011bla od nohou. Svaly l\u00fdtkov\u00e9, dvojhlav\u00fd sval stehenn\u00ed, h\u00fd\u017e\u010fov\u00e9 svaly, vzp\u0159imova\u010de p\u00e1te\u0159e, svaly \u0161\u00edjov\u00e9.<\/span><\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 177.29549248747912%;\" colspan=\"2\" width=\"282\" height=\"150\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1049 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/pa\u0161\u010dim\u00f3tt\u00e1n\u00e1sana-300x106.png\" alt=\"\" width=\"300\" height=\"106\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/pa\u0161\u010dim\u00f3tt\u00e1n\u00e1sana-300x106.png 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/pa\u0161\u010dim\u00f3tt\u00e1n\u00e1sana.png 377w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 45.56263569172408%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1045 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_\u0160-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_\u0160-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_\u0160.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 131.73285679575503%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1044 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_L-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_L-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/4_L.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n<dl>\n<dd>\n<table style=\"width: 95.76070505033213%;\" 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: 177.1285475792988%;\" colspan=\"2\" width=\"282\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">D\u017eanu \u0160\u00edr\u0161\u00e1sana (pozice s&nbsp;hlavou na koleni)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 45.77663900987862%;\" colspan=\"2\" rowspan=\"2\" width=\"68\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Popis:<\/span><br \/>\n<span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00fdchoz\u00ed polohou je sed s&nbsp;nata\u017een\u00fdmi nohami. Rozt\u00e1hneme nohy, pokr\u010d\u00edme levou nohu a patu um\u00edst\u00edme co nejv\u00edce do rozkroku a ploskou se op\u0159eme o stehno. Prsty nata\u017een\u00e9 nohy sm\u011b\u0159uj\u00ed zp\u011bt. Vzpa\u017e\u00edme, nadechneme se a s&nbsp;v\u00fddechem se p\u0159edklon\u00edme a chytneme prsty nata\u017een\u00e9 prav\u00e9 nohy. Pa\u017ee jsou nata\u017een\u00e9. Hlava se pomalu p\u0159ibl\u00ed\u017e\u00ed ke koleni v&nbsp;prodlou\u017een\u00ed trupu, schovan\u00e1 mezi rukama. Klidn\u011b d\u00fdch\u00e1me. Po v\u00fddr\u017ee se zp\u011bt vrac\u00edme obr\u00e1cen\u00fdm postupem a opakujeme na druhou stranu.<\/span><br \/>\n<span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Prota\u017een\u00ed:<\/span><br \/>\n<span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Prota\u017een\u00ed sval\u016f l\u00fdtkov\u00fdch, dvojhlav\u00e9ho svalu stehenn\u00edho, sval\u016f h\u00fd\u017e\u010fov\u00fdch, svalu hru\u0161kovit\u00e9ho, vzp\u0159imova\u010d\u016f p\u00e1te\u0159e, \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho, sval\u016f rhombick\u00fdch, doln\u00edho trap\u00e9zov\u00e9ho svalu.<\/span><\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 177.1285475792988%;\" colspan=\"2\" width=\"282\" height=\"170\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1048 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eanu\u0161\u00edr\u0161\u00e1sana-300x116.jpg\" alt=\"\" width=\"300\" height=\"116\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eanu\u0161\u00edr\u0161\u00e1sana-300x116.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/d\u017eanu\u0161\u00edr\u0161\u00e1sana.jpg 410w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 45.77663900987862%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1047 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_\u0160-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_\u0160-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_\u0160.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 131.3519085694202%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1046 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_B-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_B-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/5_B.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00edm v\u0161echny z\u00e1jemce o j\u00f3gov\u00e9 prota\u017een\u00ed v dne\u0161n\u00ed, \u010dtvrt\u00e9 lekci. Nach\u00e1z\u00edme se asi tak v polovin\u011b cel\u00e9 kompenza\u010dn\u00ed sestavy ur\u010den\u00e9 k prota\u017een\u00ed nejv\u00edce nam\u00e1han\u00fdch sval\u016f u judist\u016f.&nbsp;Spr\u00e1vn\u00e9 proveden\u00ed pozic n\u00e1m tak\u00e9 pom\u016f\u017ee k zachov\u00e1n\u00ed a zv\u00fd\u0161en\u00ed pohyblivosti v kloubech. Pozice, kter\u00e9 jsem vybral jsou jednoduch\u00e9 a m\u016f\u017ee je cvi\u010dit samoz\u0159ejm\u011b ka\u017ed\u00fd, nejen judist\u00e9 a jin\u00ed&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\/1042"}],"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=1042"}],"version-history":[{"count":6,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1042\/revisions"}],"predecessor-version":[{"id":1094,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1042\/revisions\/1094"}],"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=1042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1042"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}