{"id":348826,"date":"2025-06-24T12:55:00","date_gmt":"2025-06-24T10:55:00","guid":{"rendered":"https:\/\/atena.sk\/blog\/11-jednoduchych-cviku-vsede-pro-udrzeni-pohyblivosti-a-sily-u-senioru\/"},"modified":"2025-06-24T12:57:17","modified_gmt":"2025-06-24T10:57:17","slug":"11-jednoduchych-cviku-vsede-pro-udrzeni-pohyblivosti-a-sily-u-senioru","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/cs\/11-jednoduchych-cviku-vsede-pro-udrzeni-pohyblivosti-a-sily-u-senioru\/","title":{"rendered":"11 jednoduch\u00fdch cvik\u016f vsed\u011b pro udr\u017een\u00ed pohyblivosti a s\u00edly u senior\u016f"},"content":{"rendered":"\n

Pohyb je d\u016fle\u017eit\u00fd v ka\u017ed\u00e9m v\u011bku. Senior\u016fm m\u016f\u017ee pomoci i mal\u00fd pohyb. Pravideln\u00e9 cvi\u010den\u00ed vsed\u011b zlep\u0161uje krevn\u00ed ob\u011bh, posiluje svaly a podporuje nez\u00e1vislost. Tato cvi\u010den\u00ed jsou jednoduch\u00e1, lze je prov\u00e1d\u011bt doma, bez pom\u016fcek a kdykoli b\u011bhem dne. <\/p>\n\n\n\n

1. Krou\u017een\u00ed<\/strong> kolem kotn\u00edku<\/h2>\n\n

Posa\u010fte se rovn\u011b a nohy polo\u017ete na podlahu. Zvedn\u011bte jednu nohu a pomalu krou\u017ete kotn\u00edkem – nejprve po sm\u011bru hodinov\u00fdch ru\u010di\u010dek, pak proti sm\u011bru. Opakujte 10kr\u00e1t na ka\u017ed\u00e9 noze. Cvi\u010den\u00ed pom\u00e1h\u00e1 udr\u017eovat klouby pohybliv\u00e9 a zlep\u0161uje krevn\u00ed ob\u011bh. <\/p>\n\n

2. Klep\u00e1n\u00ed pomoc\u00ed hrot\u016f<\/strong><\/h2>\n\n

Paty nechte na zemi, zvedn\u011bte \u0161pi\u010dky a jemn\u011b jimi poklepejte o podlahu. Opakujte 15kr\u00e1t. Tento pohyb posiluje p\u0159edn\u00ed \u010d\u00e1st l\u00fdtek a pom\u00e1h\u00e1 p\u0159edch\u00e1zet ztuhnut\u00ed nohou. <\/p>\n\n

3. Zved\u00e1n\u00ed pat<\/strong><\/h2>\n\n

Tentokr\u00e1t nechte \u0161pi\u010dky nohou na zemi a zvedn\u011bte paty. Vydr\u017ete vte\u0159inu a pot\u00e9 spus\u0165te. Opakujte 15kr\u00e1t. Zlep\u0161uje rovnov\u00e1hu a posiluje l\u00fdtka. <\/p>\n\n

4. Zved\u00e1n\u00ed kolen<\/strong><\/h2>\n\n

Zvedn\u011bte jedno koleno k hrudn\u00edku, chv\u00edli vydr\u017ete a pomalu klesejte. Pak druh\u00e9 koleno. Opakujte 10kr\u00e1t na ka\u017edou stranu. Toto cvi\u010den\u00ed podporuje pohyblivost ky\u010deln\u00edch kloub\u016f a posiluje st\u0159ed t\u011bla. <\/p>\n\n

5. Prodlou\u017een\u00ed nohou<\/strong><\/h2>\n\n

Nat\u00e1hn\u011bte jednu nohu dop\u0159edu, chv\u00edli ji dr\u017ete nata\u017eenou a pak ji pomalu spus\u0165te zp\u011bt dol\u016f. Opakujte 10kr\u00e1t na ka\u017edou nohu. Posiluje stehenn\u00ed svaly a pom\u00e1h\u00e1 p\u0159i ch\u016fzi. <\/p>\n\n

6. Pochodov\u00e1n\u00ed vsed\u011b<\/strong><\/h2>\n\n

Vsed\u011b st\u0159\u00eddav\u011b zvedejte kolena, jako byste pochodovali. Vydr\u017ete v tomto rytmu alespo\u0148 30 sekund. Tento pohyb podporuje srdce a zlep\u0161uje koordinaci. <\/p>\n\n

7. Krou\u017een\u00ed rukama<\/strong><\/h2>\n\n

Nat\u00e1hn\u011bte ruce do stran a ud\u011blejte mal\u00e9 kruhy. Po 10 sekund\u00e1ch zm\u011b\u0148te sm\u011br. To pom\u00e1h\u00e1 uvolnit ramena a podporuje prokrven\u00ed horn\u00ed \u010d\u00e1sti t\u011bla. <\/p>\n\n

8. P\u0159evr\u00e1cen\u00ed ramene<\/strong><\/h2>\n\n

Zvedn\u011bte ramena, oto\u010dte je dozadu a pot\u00e9 je uvoln\u011bte. Opakujte 10kr\u00e1t a pot\u00e9 zm\u011b\u0148te sm\u011br. Toto jednoduch\u00e9 cvi\u010den\u00ed uvol\u0148uje nap\u011bt\u00ed a zlep\u0161uje dr\u017een\u00ed t\u011bla. <\/p>\n\n

9. Ot\u00e1\u010den\u00ed hlavy<\/strong><\/h2>\n\n

Pomalu oto\u010dte hlavu za jedno rameno, chv\u00edli vydr\u017ete a vra\u0165te se zp\u011bt. Pot\u00e9 prove\u010fte tot\u00e9\u017e na druh\u00e9 stran\u011b. Opakujte p\u011btkr\u00e1t na ka\u017edou stranu. Pom\u00e1h\u00e1 udr\u017eovat krk pohybliv\u00fd a p\u0159edch\u00e1z\u00ed bolesti. <\/p>\n\n

10. Krou\u017een\u00ed z\u00e1p\u011bst\u00edm<\/strong><\/h2>\n\n

Nat\u00e1hn\u011bte ruce p\u0159ed sebe a krou\u017ete z\u00e1p\u011bst\u00edm – nejprve v jednom sm\u011bru, pak v opa\u010dn\u00e9m. Ud\u011blejte 10 krou\u017ek\u016f v ka\u017ed\u00e9m sm\u011bru. Posiluje z\u00e1p\u011bst\u00ed a zlep\u0161uje jejich pohyblivost p\u0159i b\u011b\u017en\u00fdch \u010dinnostech. <\/p>\n\n

11. Otev\u0159en\u00ed hrudn\u00edku<\/strong><\/h2>\n\n

Spojte ruce za z\u00e1dy (nebo je dejte dozadu, pokud je to pohodln\u011bj\u0161\u00ed), st\u00e1hn\u011bte lopatky k sob\u011b a m\u00edrn\u011b zvedn\u011bte hrudn\u00edk. Vydr\u017ete 10 sekund. Toto jednoduch\u00e9 cvi\u010den\u00ed zlep\u0161uje d\u00fdch\u00e1n\u00ed a dr\u017een\u00ed t\u011bla. <\/p>\n\n

Mal\u00fd pohyb, velk\u00fd v\u00fdznam<\/h2>\n\n

Tato cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt denn\u011b nebo n\u011bkolikr\u00e1t t\u00fddn\u011b. Pomohou v\u00e1m zv\u00fd\u0161it energii, zm\u00edrnit bolest a zlep\u0161it celkov\u00fd zdravotn\u00ed stav. Cvi\u010dte podle sv\u00fdch nejlep\u0161\u00edch schopnost\u00ed. Pokud v\u00e1s n\u011bco bol\u00ed, ud\u011blejte si p\u0159est\u00e1vku. Pravidelnost je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e intenzita. <\/p>\n\n

V Aten\u011b n\u00e1m z\u00e1le\u017e\u00ed na zdrav\u00ed senior\u016f a jejich pe\u010dovatel\u016f. Pokud hled\u00e1te p\u00e9\u010di pro sv\u00e9 bl\u00edzk\u00e9 nebo jste zku\u0161en\u00fd pe\u010dovatel, jsme tu pro v\u00e1s. Na\u0161e dlouholet\u00e9 zku\u0161enosti a \u0161irok\u00e1 s\u00ed\u0165 n\u00e1m umo\u017e\u0148uj\u00ed spojit v\u00e1s s t\u011bmi spr\u00e1vn\u00fdmi lidmi. Kontaktujte n\u00e1s – spole\u010dn\u011b najdeme to nejlep\u0161\u00ed \u0159e\u0161en\u00ed. <\/p>\n","protected":false},"excerpt":{"rendered":"

\u010cl\u00e1nek nab\u00edz\u00ed 11 jednoduch\u00fdch cvik\u016f vsed\u011b, kter\u00e9 senior\u016fm pomohou z\u016fstat siln\u00ed, pohybliv\u00ed a nez\u00e1visl\u00ed. Cviky jsou snadn\u00e9, nevy\u017eaduj\u00ed \u017e\u00e1dn\u00e9 vybaven\u00ed a lze je prov\u00e1d\u011bt kdekoli. Jsou zam\u011b\u0159eny na nohy, ruce, z\u00e1da a krk. Ide\u00e1ln\u00ed zp\u016fsob, jak z\u016fstat zdrav\u00fd i ve vy\u0161\u0161\u00edm v\u011bku. <\/p>\n","protected":false},"author":20,"featured_media":348778,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[220,336],"tags":[],"acf":{"facebookpost":"\ud83d\udc75\ud83e\uddd3 I vsed\u011b se toho d\u00e1 hodn\u011b dok\u00e1zat! T\u011bchto 11 jednoduch\u00fdch cvik\u016f pom\u00e1h\u00e1 senior\u016fm z\u016fstat siln\u00ed, pohybliv\u00ed a nez\u00e1visl\u00ed. Ka\u017edodenn\u00ed pohyb = lep\u0161\u00ed kvalita \u017eivota! Nau\u010dte se, jak na to:\n \ud83d\udcaa\n \ud83c\udf1f\n\ud83d\udc47 ","popis_socialneho_obrazku":"Jednoduch\u00e1 a snadn\u00e1 cvi\u010den\u00ed pro seniory"},"yoast_head":"\n11 jednoduch\u00fdch cvik\u016f vsed\u011b pro udr\u017een\u00ed pohyblivosti a s\u00edly u senior\u016f - Atena blog<\/title>\n<meta name=\"description\" content=\"Objevte 11 jednoduch\u00fdch cvik\u016f vsed\u011b, kter\u00e9 senior\u016fm pomohou udr\u017eet si pohyblivost, s\u00edlu a zdrav\u00ed. Vhodn\u00e9 pro ka\u017edodenn\u00ed dom\u00e1c\u00ed cvi\u010den\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/cs\/11-jednoduchych-cviku-vsede-pro-udrzeni-pohyblivosti-a-sily-u-senioru\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 jednoduch\u00fdch cvik\u016f vsed\u011b pro udr\u017een\u00ed pohyblivosti a s\u00edly u senior\u016f - Atena blog\" \/>\n<meta property=\"og:description\" content=\"Tato jednoduch\u00e1 cvi\u010den\u00ed vsed\u011b pom\u00e1haj\u00ed senior\u016fm zlep\u0161it krevn\u00ed ob\u011bh, pos\u00edlit svaly a udr\u017eet si pohyblivost. Nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e9 vybaven\u00ed ani speci\u00e1ln\u00ed oble\u010den\u00ed. 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