{"id":1055,"date":"2020-03-26T13:10:04","date_gmt":"2020-03-26T12:10:04","guid":{"rendered":"http:\/\/sportjudo.cz\/?p=1055"},"modified":"2020-03-29T09:30:59","modified_gmt":"2020-03-29T07:30:59","slug":"5-lekce-jogove-protazeni-pro-zajemce-bhudzangasana-ardha-salabhasana-dhanurasana","status":"publish","type":"post","link":"http:\/\/sportjudo.cz\/?p=1055","title":{"rendered":"5.lekce &#8211; J\u00f3gov\u00e9 prota\u017een\u00ed pro z\u00e1jemce &#8211; Bhud\u017eang\u00e1sana, Ardha \u0161alabh\u00e1sana, Dhanur\u00e1sana"},"content":{"rendered":"<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Ahoj v\u0161ichni, v\u00edt\u00e1m V\u00e1s v p\u00e1t\u00e9 lekci na\u0161eho miniseri\u00e1lu j\u00f3gov\u00e9ho prota\u017een\u00ed pro v\u0161echny z\u00e1jemce, nejen judisty. V minul\u00fdch lekc\u00edch jsme postupn\u011b probrali pln\u00fd j\u00f3gov\u00fd dech, kter\u00fd pravideln\u011b v ka\u017ed\u00e9 lekci procvi\u010dujeme na za\u010d\u00e1tku sestavy v pozic\u00edch ko\u010dky a kr\u00e1vy a potom v relaxa\u010dn\u00ed pozici mrtvoly. V dal\u0161\u00edch lekc\u00ed jsme u\u017e cvi\u010dili pozice zam\u011b\u0159en\u00e9 p\u0159ev\u00e1\u017en\u011b na prota\u017een\u00ed sval\u016f. V p\u0159edchoz\u00ed lekci na zadn\u00ed \u010d\u00e1sti t\u011bla a nohou. Nyn\u00ed to zm\u011bn\u00edme a v t\u00e9to lekci p\u0159edstav\u00edm t\u0159i z\u00e1klonov\u00e9 pozice. Z\u00e1sady pro cvi\u010den\u00ed se nem\u011bn\u00ed, jsou stejn\u00e9 jako v p\u0159edchoz\u00edch lekc\u00edch. Soust\u0159e\u010fte se na d\u00fdch\u00e1n\u00ed, nep\u0159ep\u00ednejte se s cvi\u010dte bez bolesti.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Budu r\u00e1d kdy\u017e m\u011b nap\u00ed\u0161ete jak V\u00e1m to jde \ud83d\ude42 na e-mail: <a>jiri.smejkal@outlook.cz<\/a><\/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;\">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;\">pozice z\u00e1dov\u00e9 prota\u017een\u00ed a pozice s hlavou na koleni (4.lekce)<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">prota\u017een\u00ed v nov\u00fdch pozic\u00edch kobry, kobylky a luku (5.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<dl>\n<dd>\n<table style=\"width: 97.60229788345727%;\" 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: 179.01042637465048%;\" colspan=\"2\" width=\"282\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Bhud\u017eang\u00e1sana (pozice kobry)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 51.034440344403436%;\" 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 b\u0159i\u0161e. Pa\u017ee jsou pokr\u010deny, ruce jsou polo\u017eeny naplocho na podlo\u017ece (pod rameny), lokty p\u0159ita\u017eeny k&nbsp;t\u011blu, \u010delo se op\u00edr\u00e1 o zem. Pomalu protahujeme hlavu, krk a nos dop\u0159edu, hlava a trup se zdv\u00edh\u00e1 za pomoci smr\u0161t\u011bn\u00ed \u0161\u00edjov\u00fdch a z\u00e1dov\u00fdch sval\u016f. Teprve pot\u00e9 se zapoj\u00ed ruce kter\u00e9 dokon\u010d\u00ed pohyb do z\u00e1klonu. D\u00fdch\u00e1me klidn\u011b.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Zp\u011bt se vrac\u00edme obr\u00e1cen\u00fdm postupem.<\/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;\">Pozice p\u016fsob\u00ed kladn\u011b na celou p\u00e1te\u0159, p\u0159edev\u0161\u00edm na hrudn\u00ed. Prohnut\u00ed p\u00e1te\u0159e kladn\u011b p\u016fsob\u00ed proti kyf\u00f3z\u00e1m. Upravuj\u00ed se atrofie sval\u016f okolo p\u00e1te\u0159e. Prodlu\u017euj\u00ed se svaly b\u0159i\u0161n\u00ed, \u0161ikm\u00e9 svaly, vn\u011bj\u0161\u00ed mezi\u017eebern\u00ed svaly, velk\u00fd a mal\u00fd sval prsn\u00ed, deltov\u00e9 svaly.<\/span><\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 179.01042637465048%;\" colspan=\"2\" width=\"282\" height=\"211\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1064 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-300x178.jpg\" alt=\"\" width=\"300\" height=\"178\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-300x178.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-1024x606.jpg 1024w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-768x455.jpg 768w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-1536x909.jpg 1536w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0912-2048x1212.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 51.034440344403436%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1058 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_\u0160-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_\u0160-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_\u0160.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 127.97598603024706%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1057 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_B-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_B-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/7_B.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<dl><\/dl>\n<dl>\n<dd>\n<table style=\"width: 97.86865244545376%; height: 461px;\" 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: 168.99221034441996%;\" colspan=\"2\" width=\"282\">\n<p style=\"text-align: center;\" align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Ardha \u0161alabh\u00e1sana (pozice kobylky &#8211; polovi\u010dn\u00ed)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 52.737913486005084%;\" 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 b\u0159i\u0161e. Pa\u017ee jsou nata\u017een\u00e9 pod\u00e9l t\u011bla, dlan\u011bmi na podlo\u017ece. Bradu zatla\u010d\u00edme co nejv\u00edce dop\u0159edu, natahujeme krk a stla\u010dujeme \u0161\u00edji. Potom pomalu zved\u00e1me levou nohu t\u00edm, \u017ee smr\u0161\u0165ujeme svalstvo doln\u00ed \u010d\u00e1sti zad p\u0159i opo\u0159e lev\u00e9 ruky.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Druh\u00e1 strana t\u011bla je maxim\u00e1ln\u011b uvoln\u011bn\u00e1 a p\u00e1nev se nesm\u00ed to\u010dit ani podstatn\u011b nadzved\u00e1vat. Pomalu pokl\u00e1d\u00e1me levou nohu zp\u011bt do v\u00fdchoz\u00ed polohy. D\u00fdch\u00e1me klidn\u011b. Pot\u00e9 opakuje tot\u00e9\u017e na druhou stranu<\/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;\">Prota\u017een\u00ed p\u00e1te\u0159e zejm\u00e9na v&nbsp;bedern\u00ed \u010d\u00e1sti. Posiluje svalstvo zad v&nbsp;doln\u00ed \u010d\u00e1sti a svaly h\u00fd\u017e\u010fov\u00e9<\/span><\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td style=\"width: 168.99221034441996%;\" colspan=\"2\" width=\"282\" height=\"106\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1065 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-300x121.jpg\" alt=\"\" width=\"300\" height=\"121\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-300x121.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-1024x413.jpg 1024w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-768x310.jpg 768w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-1536x620.jpg 1536w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/IMG_0914-2048x826.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 52.737913486005084%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1060 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_T-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_T-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_T.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 116.25429685841489%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1059 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_L-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_L-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/8_L.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<dl>\n<dd>\n<table style=\"width: 98.05694560643653%; height: 614px;\" 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 style=\"height: 87px;\" valign=\"TOP\">\n<td style=\"width: 152.65459531013616%; height: 87px;\" colspan=\"2\" width=\"282\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Dhanur\u00e1sana (pozice luku)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 135px;\" valign=\"TOP\">\n<td style=\"width: 54.35010646878287%; height: 135px;\" 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 b\u0159i\u0161e. Op\u0159eme ruku p\u0159ed sebou o lev\u00fd loket. Pokr\u010d\u00edme pravou nohu chytneme jej\u00ed \u0161pi\u010dku nohy volnou napnutou rukou. Chodidlo sm\u011b\u0159uje sm\u011brem k&nbsp;hlav\u011b, maxim\u00e1ln\u011b uvoln\u00edme z\u00e1dov\u00e9 svaly. Pohyb vych\u00e1z\u00ed ze&nbsp;sta\u017een\u00ed stehenn\u00edch sval\u016f. Pravideln\u011b d\u00fdch\u00e1me. Vr\u00e1t\u00edme se pomalu zp\u011bt 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;\">Prodlou\u017een\u00ed sval\u016f stehenn\u00edch, spodn\u00ed \u010d\u00e1st bedern\u00edch sval\u016f, sval\u016f h\u00fd\u017e\u010fov\u00fdch, velk\u00fd sval\u016f prsn\u00ed, sval deltov\u00fd<\/span><\/td>\n<\/tr>\n<tr style=\"height: 305px;\" valign=\"TOP\">\n<td style=\"height: 305px; width: 152.65459531013616%;\" colspan=\"2\" width=\"282\" height=\"391\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1063 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/dhanurasana-300x283.jpg\" alt=\"\" width=\"300\" height=\"283\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/dhanurasana-300x283.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/dhanurasana.jpg 408w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 54.35010646878287%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1062 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_L-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_L-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_L.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 98.30448884135329%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-1061 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_B-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_B-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/9_B.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n<\/dd>\n<\/dl>\n<\/dd>\n<\/dl>\n","protected":false},"excerpt":{"rendered":"<p>Ahoj v\u0161ichni, v\u00edt\u00e1m V\u00e1s v p\u00e1t\u00e9 lekci na\u0161eho miniseri\u00e1lu j\u00f3gov\u00e9ho prota\u017een\u00ed pro v\u0161echny z\u00e1jemce, nejen judisty. V minul\u00fdch lekc\u00edch jsme postupn\u011b probrali pln\u00fd j\u00f3gov\u00fd dech, kter\u00fd pravideln\u011b v ka\u017ed\u00e9 lekci procvi\u010dujeme na za\u010d\u00e1tku sestavy v pozic\u00edch ko\u010dky a kr\u00e1vy a potom v relaxa\u010dn\u00ed pozici mrtvoly. V dal\u0161\u00edch lekc\u00ed jsme u\u017e cvi\u010dili pozice zam\u011b\u0159en\u00e9 p\u0159ev\u00e1\u017en\u011b na&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\/1055"}],"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=1055"}],"version-history":[{"count":4,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1055\/revisions"}],"predecessor-version":[{"id":1093,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/1055\/revisions\/1093"}],"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=1055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1055"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}