{"id":8951,"date":"2023-03-02T14:08:00","date_gmt":"2023-03-02T13:08:00","guid":{"rendered":"https:\/\/luciepo.com\/11-spacich-triku-pro-lepsi-drzeni-tela-v-roce-2023\/"},"modified":"2024-03-04T19:15:20","modified_gmt":"2024-03-04T18:15:20","slug":"11-spacich-triku-pro-lepsi-drzeni-tela-v-roce-2023","status":"publish","type":"post","link":"https:\/\/luciepo.com\/cs\/11-spacich-triku-pro-lepsi-drzeni-tela-v-roce-2023\/","title":{"rendered":"11 spac\u00edch trik\u016f pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla v roce 2023"},"content":{"rendered":"\n

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Spr\u00e1vn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky jsou nezbytn\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a dostatek energie. Na\u0161t\u011bst\u00ed si m\u016f\u017eete darovat lep\u0161\u00ed polohu p\u0159i sp\u00e1nku, co\u017e je jednoduch\u00e9 a snadno dosa\u017eiteln\u00e9. Zde je 11 tip\u016f, kter\u00e9 v\u00e1m v nov\u00e9m roce pomohou zlep\u0161it dr\u017een\u00ed t\u011bla p\u0159i sp\u00e1nku – od \u00fapravy l\u016f\u017ekovin a\u017e po zm\u011bnu polohy b\u011bhem noci.<\/p>\n\n

Poj\u010fme se tedy pustit do t\u011bchto tip\u016f pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla p\u0159i sp\u00e1nku!<\/strong><\/p>\n\n

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*Tento p\u0159\u00edsp\u011bvek m\u016f\u017ee obsahovat partnersk\u00e9 odkazy, co\u017e znamen\u00e1, \u017ee mohu obdr\u017eet malou provizi, bez jak\u00fdchkoli n\u00e1klad\u016f pro v\u00e1s, pokud provedete n\u00e1kup p\u0159es odkaz!*<\/em><\/p>\n

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\"spánek<\/figure><\/div>\n
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11 spac\u00edch trik\u016f pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla v roce 2023<\/strong><\/h2>\n\n
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1. Investujte do podp\u016frn\u00e9 a pohodln\u00e9 matrace a pol\u0161t\u00e1\u0159e.<\/h3>\n\n

P\u00e9\u010de o t\u011blo za\u010d\u00edn\u00e1 dobr\u00fdm sp\u00e1nkem. Podp\u016frn\u00fd a pohodln\u00fd \n matrace <\/a>\n<\/strong>a \n pol\u0161t\u00e1\u0159 <\/a>\n<\/strong>jsou nezbytn\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a dostatek energie. Investujte do kvality \n l\u016f\u017ekoviny <\/a>\n<\/strong>kter\u00e9 se p\u0159izp\u016fsob\u00ed tvaru va\u0161eho t\u011bla a udr\u017e\u00ed v\u00e1s b\u011bhem sp\u00e1nku v neutr\u00e1ln\u00ed poloze. Nezapome\u0148te matraci pravideln\u011b ot\u00e1\u010det a p\u0159evracet, aby se rovnom\u011brn\u011b opot\u0159ebov\u00e1vala.<\/p>\n\n

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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

2. Ide\u00e1ln\u00ed v\u00fd\u0161ka a tvrdost matrace<\/h3>\n\n

Pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla je d\u016fle\u017eit\u00e1 spr\u00e1vn\u00e1 v\u00fd\u0161ka a tvrdost matrace. Z\u00e1da a ramena by m\u011bla m\u00edt dostate\u010dnou oporu, proto se vyhn\u011bte p\u0159\u00edli\u0161 m\u011bkk\u00fdm nebo p\u0159\u00edli\u0161 n\u00edzk\u00fdm matrac\u00edm, proto\u017ee to m\u016f\u017ee v\u00e9st ke \u0161patn\u00e9 ergonomii. Ujist\u011bte se, \u017ee je va\u0161e matrace dostate\u010dn\u011b pevn\u00e1, aby poskytovala dostate\u010dnou oporu a z\u00e1rove\u0148 byla pohodln\u00e1. Pokud si nejste jisti, zda je pro v\u00e1s matrace vhodn\u00e1, vyzkou\u0161ejte si v obchod\u011b span\u00ed na r\u016fzn\u00fdch matrac\u00edch a zjist\u011bte, jak se na nich c\u00edt\u00edte.<\/p>\n\n

Pod\u00edvejte se na m\u00e9ho pr\u016fvodce Jak vybrat spr\u00e1vnou matraci na m\u00e9m \u00fa\u010dtu na Instagramu ZDE.<\/strong><\/a><\/p>\n\n

3. Sp\u011bte na z\u00e1dech, abyste podpo\u0159ili stabilizaci p\u00e1te\u0159e.<\/h3>\n\n

Sp\u00e1nek na z\u00e1dech je jednou z nejp\u0159\u00edzniv\u011bj\u0161\u00edch poloh pro udr\u017een\u00ed optim\u00e1ln\u00ed polohy p\u00e1te\u0159e a spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla. To pom\u016f\u017ee sn\u00ed\u017eit z\u00e1t\u011b\u017e kloub\u016f, kost\u00ed a sval\u016f. Nezapome\u0148te pou\u017e\u00edt \n pol\u0161t\u00e1\u0159 <\/a>\n<\/strong>nebo . bedern\u00ed v\u00e1lec <\/strong><\/a>za doln\u00ed \u010d\u00e1st\u00ed zad, pokud je nem\u00e1te p\u0159irozen\u011b podep\u0159en\u00e9, kdy\u017e le\u017e\u00edte na z\u00e1dech. Abyste se je\u0161t\u011b v\u00edce podep\u0159eli, polo\u017ete si pod kolena pol\u0161t\u00e1\u0159, kter\u00fd v\u00e1m poskytne dodate\u010dnou oporu.<\/p>\n\n

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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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4. Um\u00edst\u011bte si mezi kolena pol\u0161t\u00e1\u0159e, kter\u00e9 v\u00e1m poskytnou dodate\u010dn\u00e9 polstrov\u00e1n\u00ed a oporu.<\/h3>\n\n

Um\u00edst\u011bn\u00ed \n pol\u0161t\u00e1\u0159 <\/a>\n<\/strong>mezi koleny pom\u016f\u017ee udr\u017eet t\u011blo b\u011bhem sp\u00e1nku v rovin\u011b a dodate\u010dn\u00e9 polstrov\u00e1n\u00ed sn\u00ed\u017e\u00ed tlak na boky a doln\u00ed \u010d\u00e1st zad. Pokud sp\u00edte na boku, nezapome\u0148te si vedle b\u0159icha polo\u017eit pol\u0161t\u00e1\u0159 <\/strong>, kter\u00fd v\u00e1m pom\u016f\u017ee podep\u0159\u00edt b\u0159icho a p\u00e1te\u0159. Krom\u011b toho pom\u00e1h\u00e1 vyhnout se k\u0159e\u010d\u00edm v krku i to, kdy\u017e m\u00e1te p\u0159i le\u017een\u00ed pod krkem jeden pol\u0161t\u00e1\u0159 <\/strong>.<\/p>\n\n

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\"spánek<\/a><\/figure>\n\n\n\n
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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
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\"Jak<\/a><\/figure>\n\n

5. Nesp\u011bte na b\u0159i\u0161e, proto\u017ee to m\u016f\u017ee omezovat d\u00fdch\u00e1n\u00ed a zp\u016fsobovat nam\u00e1h\u00e1n\u00ed krku.<\/h3>\n\n

Pokud nem\u00e1te specifick\u00e9 onemocn\u011bn\u00ed, kter\u00e9 vy\u017eaduje sp\u00e1nek na b\u0159i\u0161e, sna\u017ete se t\u00e9to poloze vyhnout, proto\u017ee zp\u016fsobuje nep\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. To m\u016f\u017ee v\u00e9st k p\u0159et\u00ed\u017een\u00ed krku, bolestem zad a dokonce i k p\u0159isk\u0159\u00edpnut\u00ed nerv\u016f. M\u00edsto toho zkuste sp\u00e1t na boku nebo na z\u00e1dech s pomoc\u00ed podp\u016frn\u00fdch pol\u0161t\u00e1\u0159\u016f<\/strong> <\/a>kter\u00e9 va\u0161e t\u011blo vyrovnaj\u00ed.<\/p>\n\n

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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

6. Zkontrolujte si dr\u017een\u00ed t\u011bla vsed\u011b, vestoje a vle\u017ee.<\/h3>\n\n

Kontrola dr\u017een\u00ed t\u011bla v pr\u016fb\u011bhu dne v\u00e1m pom\u016f\u017ee upravit p\u0159\u00edpadn\u00e9 \u0161patn\u00e9 n\u00e1vyky, co\u017e dlouhodob\u011b podpo\u0159\u00ed va\u0161e zdrav\u00ed a pom\u016f\u017ee zlep\u0161it dr\u017een\u00ed t\u011bla p\u0159i sp\u00e1nku. P\u0159i sezen\u00ed nebo st\u00e1n\u00ed dbejte na rovn\u00e1 z\u00e1da a zapojte svaly j\u00e1dra t\u011bla. Dobr\u00fdm trikem je p\u0159edstavit si, \u017ee m\u00e1te na temeni hlavy p\u0159ipevn\u011bn\u00fd prov\u00e1zek, kter\u00fd ji jemn\u011b t\u00e1hne nahoru. Tak\u00e9 p\u0159i le\u017een\u00ed je t\u0159eba db\u00e1t na spr\u00e1vnou formu – pokud sp\u00edte na z\u00e1dech, zkuste si polo\u017eit podlo\u017eku na z\u00e1da. \n pol\u0161t\u00e1\u0159 <\/a>\n<\/strong>pod koleny, abyste si je podep\u0159eli. T\u011bm, kte\u0159\u00ed sp\u00ed na boku , m\u016f\u017ee um\u00edst\u011bn\u00ed pol\u0161t\u00e1\u0159e mezi nohy pomoci vyrovnat t\u011blo a zm\u00edrnit nap\u011bt\u00ed.<\/p>\n\n

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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
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7. Sp\u011bte na boku s jednou nohou pokr\u010denou a druhou rovnou.<\/h3>\n\n

Tato poloha je skv\u011bl\u00fdm zp\u016fsobem, jak si b\u011bhem sp\u00e1nku udr\u017eet spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, kter\u00e9 pom\u00e1h\u00e1 sn\u00ed\u017eit z\u00e1t\u011b\u017e zp\u016fsobenou le\u017een\u00edm na z\u00e1dech. Nejlep\u0161\u00ed je zvolit si stranu, kterou up\u0159ednost\u0148ujete, a pokr\u010dit horn\u00ed nohu do \u00fahlu o n\u011bco men\u0161\u00edho ne\u017e 90 stup\u0148\u016f, abyste nenam\u00e1hali p\u00e1te\u0159 v \u017e\u00e1dn\u00e9m sm\u011bru. M\u00edrn\u011b pokr\u010den\u00e1 noha vytv\u00e1\u0159\u00ed neutr\u00e1ln\u00ed polohu, kdy jsou boky, ramena, krk a hlava v jedn\u00e9 p\u0159\u00edmce. A\u010dkoli je t\u0159eba tuto pohodlnou polohu nacvi\u010dit, v\u00fdsledky v podob\u011b kvalitn\u011bj\u0161\u00edho sp\u00e1nku a lep\u0161\u00edho dr\u017een\u00ed t\u011bla mohou st\u00e1t za to, jakmile se v\u00e1m to poda\u0159\u00ed!<\/p>\n\n

8. P\u0159ed span\u00edm se prot\u00e1hn\u011bte, abyste uvolnili nap\u011bt\u00ed ve svalech a kloubech a zlep\u0161ili si pohodl\u00ed b\u011bhem sp\u00e1nku.<\/h3>\n\n

P\u0159ed span\u00edm si dop\u0159ejte \u010das (alespo\u0148 10 minut) na prota\u017een\u00ed hlavn\u00edch svalov\u00fdch skupin. Mezi jednotliv\u00fdmi \u00faseky pomalu a zhluboka d\u00fdchejte a soust\u0159e\u010fte se na uvoln\u011bn\u00ed mysli a t\u011bla, abyste se p\u0159ipravili na sp\u00e1nek. Protahov\u00e1n\u00ed nejen\u017ee uvoln\u00ed nap\u011bt\u00ed z cel\u00e9ho dne, ale m\u016f\u017ee tak\u00e9 pomoci zlep\u0161it nastaven\u00ed p\u00e1te\u0159e b\u011bhem sp\u00e1nku, \u010d\u00edm\u017e se sn\u00ed\u017e\u00ed rann\u00ed ztuhlost a bolesti.<\/p>\n\n

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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT NA AMAZONU<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

9. Pravideln\u00e9 cvi\u010den\u00ed pro zv\u00fd\u0161en\u00ed flexibility<\/h3>\n\n

Sp\u00e1nek m\u016f\u017ee pomoci, ale je d\u016fle\u017eit\u00e9 pravideln\u011b cvi\u010dit, abyste zv\u00fd\u0161ili flexibilitu a pos\u00edlili postur\u00e1ln\u00ed svaly. Pravideln\u00e9 cvi\u010den\u00ed pom\u00e1h\u00e1 udr\u017eovat spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, zlep\u0161uje kvalitu sp\u00e1nku a pom\u00e1h\u00e1 sni\u017eovat bolesti zp\u016fsoben\u00e9 \u0161patn\u00fdm dr\u017een\u00edm t\u011bla. Zam\u011b\u0159te se na aktivity, jako je pilates a j\u00f3ga, kter\u00e9 se zam\u011b\u0159uj\u00ed na spr\u00e1vn\u00e9 tvary a techniku, abyste pos\u00edlili j\u00e1dro t\u011bla, co\u017e je nezbytn\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n\n

10. Vyh\u00fdb\u00e1n\u00ed se zkroucen\u00fdm poloh\u00e1m b\u011bhem sp\u00e1nku<\/h3>\n\n

Abyste se ujistili, \u017ee va\u0161e dr\u017een\u00ed t\u011bla b\u011bhem sp\u00e1nku nen\u00ed ovlivn\u011bno, v\u011bdom\u011b se vyh\u00fdbejte zkroucen\u00fdm poloh\u00e1m, jako je p\u0159ita\u017een\u00ed kolen k hrudn\u00edku nebo p\u0159ek\u0159\u00ed\u017een\u00ed nohou v kotn\u00edc\u00edch a kolenou. Tyto pohyby mohou zp\u016fsobit \u00fatlak p\u00e1te\u0159e, kter\u00fd zvy\u0161uje riziko nepohodl\u00ed nebo bolesti po probuzen\u00ed. Le\u017een\u00ed na boku je sice st\u00e1le v\u00fdhodn\u00e9, pokud je to mo\u017en\u00e9, ale dbejte na to, abyste z\u016fstali rovn\u011b s ob\u011bma rukama pohodln\u011b op\u0159en\u00fdma o bok, m\u00edsto abyste se chytali za ruku. \n pol\u0161t\u00e1\u0159 <\/a>\n<\/strong>mezi pa\u017ee a schoulit se do polohy plodu.<\/p>\n\n

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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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KOUPIT ZDE<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

11. Za\u0159a\u010fte p\u0159ed span\u00edm relaxa\u010dn\u00ed techniky, jako je j\u00f3ga nebo meditace, kter\u00e9 v\u00e1m pomohou uvolnit nap\u011bt\u00ed v t\u011ble a podpo\u0159\u00ed lep\u0161\u00ed dr\u017een\u00ed t\u011bla.<\/h3>\n\n

Relaxa\u010dn\u00ed techniky mohou b\u00fdt u\u017eite\u010dn\u00fdm zp\u016fsobem, jak p\u0159ipravit t\u011blo na pohodlnou a podp\u016frnou polohu p\u0159i sp\u00e1nku. Kdy\u017e se v t\u011ble nahromad\u00ed nap\u011bt\u00ed, je obt\u00ed\u017en\u011bj\u0161\u00ed udr\u017eet spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla b\u011bhem sp\u00e1nku. Kdy\u017e si p\u0159ed span\u00edm dop\u0159ejete \u010das na prota\u017een\u00ed nebo cvi\u010den\u00ed j\u00f3gy, m\u016f\u017eete aktivovat parasympatick\u00fd nervov\u00fd syst\u00e9m, co\u017e sn\u00ed\u017e\u00ed hladinu stresu a usnadn\u00ed v\u00e1m to pohodlnou polohu p\u0159i us\u00edn\u00e1n\u00ed.<\/p>\n\n