{"id":972,"date":"2020-03-22T15:24:12","date_gmt":"2020-03-22T14:24:12","guid":{"rendered":"http:\/\/sportjudo.cz\/?p=972"},"modified":"2020-03-22T15:33:01","modified_gmt":"2020-03-22T14:33:01","slug":"1-lekce-jogove-protazeni-pro-zajemce-nacvik-dychani","status":"publish","type":"post","link":"http:\/\/sportjudo.cz\/?p=972","title":{"rendered":"1.lekce &#8211; J\u00f3gov\u00e9 prota\u017een\u00ed pro z\u00e1jemce \u2013 n\u00e1cvik d\u00fdch\u00e1n\u00ed"},"content":{"rendered":"<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00edt\u00e1m z\u00e1jemce na prvn\u00ed lekci. <\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Kdy\u017e u\u017e mus\u00edme sed\u011bt doma, rozhodn\u011b bychom nem\u011bli zah\u00e1let, ale naopak. Je to p\u0159\u00edle\u017eitost pracovat na sob\u011b. Vzhledem k situaci jsme bohu\u017eel zase v p\u0159\u00edpravn\u00e9m obdob\u00ed, tak v\u011b\u0159\u00edm, \u017ee ka\u017ed\u00fd den posilujete, sk\u00e1\u010dete p\u0159es \u0161vihadlo, v p\u0159\u00edrod\u011b sami b\u011bh\u00e1te a cvi\u010d\u00edte podle videa kter\u00e9 nahr\u00e1l David, nebo jin\u00fdch. Inspirace je te\u010f na internetu spousta. Nezapome\u0148te ale tak\u00e9 spr\u00e1vn\u011b odpo\u010d\u00edvat, ne le\u017een\u00edm u televize \ud83d\ude42 , ale kompenza\u010dn\u00edm protahovac\u00edm cvi\u010den\u00edm.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">P\u0159ipravil pro z\u00e1jemce lekce j\u00f3gov\u00e9ho prota\u017een\u00ed. Sice to nebudou videa, jen postup jak cvi\u010dit s fotografiemi va\u0161ich kamar\u00e1d\u016f, ale mysl\u00edm, \u017ee si to ka\u017ed\u00fd p\u0159ipomene. U\u017e jsme to cvi\u010dili!<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Za\u010dneme zvolna, nesp\u011bch\u00e1me \ud83d\ude42 , ka\u017ed\u00fd den budu p\u0159id\u00e1vat dva cviky. A na z\u00e1v\u011br si zacvi\u010d\u00edme celou sestavu, nezabere V\u00e1m to v\u00edce \u010dasu ne\u017e 20 minut denn\u011b.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Ne\u017e za\u010dneme je pot\u0159eba si \u0159\u00edci n\u011bkolik z\u00e1sad, kter\u00e9 je pot\u0159eba dodr\u017eovat. Budou platit pro v\u0161echny j\u00f3gov\u00e9 pozice kter\u00e9 budeme cvi\u010dit.<\/span><\/p>\n<ul>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">p\u0159ed cvi\u010den\u00ed je pot\u0159eba svaly zah\u0159\u00e1t, malou rozcvi\u010dkou, ide\u00e1ln\u00ed je cvi\u010dit po posilov\u00e1n\u00ed, jin\u00e9m dom\u00e1c\u00edm cvi\u010den\u00ed, t\u0159eba sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo nebo venkovn\u00edm b\u011bhu<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">p\u0159ed cvi\u010den\u00edm 2 hodiny nej\u00edst<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">cvi\u010d\u00edme POMALU, opravdu co nejpomaleji, \u017e\u00e1dn\u00e9 \u0161vihov\u00e9 pohyby<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">sna\u017e\u00edme se spr\u00e1vn\u011b d\u00fdchat, podle popisu cvi\u010den\u00ed<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">pokud uc\u00edt\u00edte v prota\u017een\u00ed bolest, povolte<\/span><\/li>\n<li><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">cvi\u010dte pravideln\u011b, ka\u017ed\u00fd den<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Jak jsem psal, za\u010dneme zvolna, nejd\u0159\u00edve n\u00e1cvikem d\u00fdch\u00e1n\u00ed. Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed pozitivn\u011b n\u00e1\u0161 organismus ovliv\u0148uje, zklid\u0148uje a harmonizuje. Naopak p\u0159i nespr\u00e1vn\u00e9m d\u00fdch\u00e1n\u00ed je organismus nedostate\u010dn\u011b vy\u017eivov\u00e1n a \u010di\u0161t\u011bn.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed za\u010d\u00edn\u00e1 v\u00fddechem i vdechem od b\u0159i\u0161n\u00ed \u010d\u00e1sti plynule p\u0159es st\u0159edn\u00ed \u010d\u00e1st do horn\u00ed \u010d\u00e1sti hrudn\u00edku, zespoda nahoru. P\u0159i\u010dem\u017e z&nbsp;pohledu j\u00f3gy je v\u017edy prvotn\u00ed v\u00fddech. D\u00fdch\u00e1me v\u017edy pouze nosem.<\/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<dl>\n<dd>\n<table style=\"width: 95.81479457886016%; height: 1255px;\" border=\"1\" width=\"572\" cellspacing=\"0\" cellpadding=\"8\">\n<colgroup>\n<col width=\"269\">\n<col width=\"269\"><\/colgroup>\n<tbody>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 166.9064748201439%;\" colspan=\"2\" valign=\"TOP\" width=\"554\">\n<p style=\"text-align: center;\" align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">N\u00e1cvik pln\u00e9ho j\u00f3gov\u00e9ho dechu<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 56px;\" valign=\"TOP\">\n<td style=\"height: 56px; width: 49.92805755395683%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><span style=\"color: #000000;\">Mard\u017eari\u00e1sana (pozice ko\u010dky)<\/span><\/span><\/p>\n<\/td>\n<td style=\"height: 56px; width: 116.97841726618705%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Bitil\u00e1sana (pozice kr\u00e1vy)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 56px;\" valign=\"TOP\">\n<td style=\"height: 56px; width: 49.92805755395683%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00fddech<\/span><\/p>\n<\/td>\n<td style=\"height: 56px; width: 116.97841726618705%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">N\u00e1dech<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 168px;\" valign=\"TOP\">\n<td style=\"height: 168px; width: 49.92805755395683%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00fdchoz\u00ed poloha je vzpor kle\u010dmo.<\/span><\/p>\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">S&nbsp;v\u00fddechem tla\u010dte bradu k&nbsp;hrudn\u00edku a kostr\u010d k&nbsp;zemi. Tlakem do dlan\u00ed udr\u017eujte pa\u017ee napnut\u00e9 a horn\u00ed \u010d\u00e1st t\u011bla zad vyhrbte nahoru.<\/span><\/p>\n<\/td>\n<td style=\"height: 168px; width: 116.97841726618705%;\" width=\"269\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">V\u00fdchoz\u00ed poloha je vzpor kle\u010dmo.<\/span><\/p>\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">S&nbsp;n\u00e1dechem klesejte b\u0159ichem dol\u016f, z\u00e1rove\u0148 zvedejte bradu a kostr\u010d nahoru.<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"height: 56px; width: 166.9064748201439%;\" colspan=\"2\" valign=\"TOP\" width=\"554\">\n<p align=\"CENTER\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Pohyb prov\u00e1d\u011bjte plynule v&nbsp;rytmu dechu.<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"height: 24px; width: 49.92805755395683%;\" width=\"269\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-full wp-image-975 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/kocka.jpg\" alt=\"\" width=\"236\" height=\"275\"><\/span><\/td>\n<td style=\"height: 24px; width: 116.97841726618705%;\" valign=\"TOP\" width=\"269\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-976 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/krava-257x300.jpg\" alt=\"\" width=\"257\" height=\"300\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/krava-257x300.jpg 257w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/krava.jpg 300w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 49.92805755395683%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-987 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_2-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_2-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_2.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 116.97841726618705%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-986 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_1-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_1-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_\u0160_1.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 49.92805755395683%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-985 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_2-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_2-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_2.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<td style=\"width: 116.97841726618705%;\"><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\"><img loading=\"lazy\" class=\"size-medium wp-image-984 aligncenter\" src=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_1-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_1-300x199.jpg 300w, http:\/\/sportjudo.cz\/wp-content\/uploads\/2020\/03\/D\u00fdch\u00e1n\u00ed_B_1.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">Je\u0161t\u011b pozn\u00e1mka na z\u00e1v\u011br prvn\u00ed lekce, ned\u00edvejte se na hodiny, nepo\u010d\u00edtejte minuty a cvi\u010dte tak dlouho, jak je V\u00e1m to p\u0159\u00edjemn\u00e9. \u010c\u00edm d\u00e9le budete cvi\u010dit, bude V\u00e1\u0161 dech klidn\u011bj\u0161\u00ed a hlub\u0161\u00ed. Kdy\u017e u\u017e mus\u00edte po\u010d\u00edtat, po\u010d\u00edtejte po\u010dty v\u00fddech\u016f. A kdy\u017e u\u017e budete pozici ko\u010dky a kr\u00e1vy hrav\u011b zvl\u00e1dat &#8230; zav\u0159ete o\u010di, vn\u00edmejte jen sv\u016fj dech.<\/span><\/p>\n<p><span style=\"font-family: georgia, palatino, serif; font-size: 16px;\">M\u011bjte se fajn \ud83d\ude42 Jirka Smejkal<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00edt\u00e1m z\u00e1jemce na prvn\u00ed lekci. Kdy\u017e u\u017e mus\u00edme sed\u011bt doma, rozhodn\u011b bychom nem\u011bli zah\u00e1let, ale naopak. Je to p\u0159\u00edle\u017eitost pracovat na sob\u011b. Vzhledem k situaci jsme bohu\u017eel zase v p\u0159\u00edpravn\u00e9m obdob\u00ed, tak v\u011b\u0159\u00edm, \u017ee ka\u017ed\u00fd den posilujete, sk\u00e1\u010dete p\u0159es \u0161vihadlo, v p\u0159\u00edrod\u011b sami b\u011bh\u00e1te a cvi\u010d\u00edte podle videa kter\u00e9 nahr\u00e1l David, nebo jin\u00fdch. Inspirace je&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\/972"}],"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=972"}],"version-history":[{"count":14,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/972\/revisions"}],"predecessor-version":[{"id":996,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/972\/revisions\/996"}],"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=972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=972"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}