{"id":348770,"date":"2025-06-24T12:55:00","date_gmt":"2025-06-24T10:55:00","guid":{"rendered":"https:\/\/atena.sk\/blog\/?p=348770"},"modified":"2025-06-24T12:55:06","modified_gmt":"2025-06-24T10:55:06","slug":"11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/","title":{"rendered":"11 jednoduch\u00fdch cvikov v sede pre udr\u017eanie pohyblivosti a sily u seniorov"},"content":{"rendered":"\n

Pohyb je d\u00f4le\u017eit\u00fd v ka\u017edom veku. U seniorov m\u00f4\u017eu pom\u00f4c\u0165 aj mal\u00e9 pohyby. Pravideln\u00e9 cvi\u010denie v sede zlep\u0161uje krvn\u00fd obeh, posil\u0148uje svaly a podporuje samostatnos\u0165. Tieto cviky s\u00fa jednoduch\u00e9, zvl\u00e1dnete ich doma, bez pom\u00f4cok a kedyko\u013evek po\u010das d\u0148a.<\/p>\n\n\n\n\n\n\n\n

1. Kr\u00fa\u017eenie \u010dlenkami<\/strong><\/h2>\n\n\n\n

Sadnite si rovno a chodidl\u00e1 polo\u017ete na zem. Zdvihnite jednu nohu a pomaly kr\u00fa\u017ete \u010dlenkom \u2013 najsk\u00f4r v smere hodinov\u00fdch ru\u010di\u010diek, potom opa\u010dne. Opakujte 10-kr\u00e1t na ka\u017edej nohe. Cvik pom\u00e1ha udr\u017ea\u0165 k\u013aby pohybliv\u00e9 a zlep\u0161uje prekrvenie.<\/p>\n\n\n\n

2. \u0164ukanie \u0161pi\u010dkami<\/strong><\/h2>\n\n\n\n

P\u00e4ty nechajte na zemi, zdvihnite \u0161pi\u010dky a jemne nimi \u0165ukajte o podlahu. Opakujte 15-kr\u00e1t. Tento pohyb posil\u0148uje predn\u00fa \u010das\u0165 l\u00fdtok a pom\u00e1ha predch\u00e1dza\u0165 stuhnutiu n\u00f4h.<\/p>\n\n\n\n

3. Zdvihy p\u00e4ty<\/strong><\/h2>\n\n\n\n

Tentokr\u00e1t nechajte \u0161pi\u010dky na zemi a dv\u00edhajte p\u00e4ty. Na sekundu podr\u017ete a potom spustite. Opakujte 15-kr\u00e1t. Zlep\u0161uje rovnov\u00e1hu a posil\u0148uje l\u00fdtka.<\/p>\n\n\n\n

4. Dv\u00edhanie kolien<\/strong><\/h2>\n\n\n\n

Zdvihnite jedno koleno smerom k hrudn\u00edku, na chv\u00ed\u013eu podr\u017ete a pomaly spustite. Potom druh\u00e9 koleno. Opakujte 10-kr\u00e1t na ka\u017ed\u00fa stranu. Tento cvik podporuje pohyblivos\u0165 bedrov\u00fdch k\u013abov a posil\u0148uje stred tela.<\/p>\n\n\n\n

5. Vystieranie n\u00f4h<\/strong><\/h2>\n\n\n\n

Vystrite jednu nohu dopredu, chv\u00ed\u013eu ju podr\u017ete vystret\u00fa, a potom pomaly spustite sp\u00e4\u0165. Opakujte 10-kr\u00e1t na ka\u017ed\u00fa nohu. Posil\u0148uje stehenn\u00e9 svaly a pom\u00e1ha pri ch\u00f4dzi.<\/p>\n\n\n\n

6. Pochodovanie v sede<\/strong><\/h2>\n\n\n\n

V sede striedavo dv\u00edhajte kolen\u00e1, akoby ste pochodovali. Dr\u017ete rytmus aspo\u0148 30 sek\u00fand. Tento pohyb podporuje \u010dinnos\u0165 srdca a zlep\u0161uje koordin\u00e1ciu.<\/p>\n\n\n\n

7. Kr\u00fa\u017eenie rukami<\/strong><\/h2>\n\n\n\n

Natiahnite ruky do str\u00e1n a robte mal\u00e9 kr\u00fa\u017eky. Po 10 sekund\u00e1ch zme\u0148te smer. Pom\u00e1ha to uvo\u013eni\u0165 ramen\u00e1 a podporuje krvn\u00fd obeh v hornej \u010dasti tela.<\/p>\n\n\n\n

8. Prevalovanie ramien<\/strong><\/h2>\n\n\n\n

Zdvihnite ramen\u00e1, zakr\u00fa\u017ete nimi dozadu a potom ich uvo\u013enite. Opakujte 10-kr\u00e1t a potom zme\u0148te smer. Tento jednoduch\u00fd cvik uvo\u013e\u0148uje nap\u00e4tie a zlep\u0161uje dr\u017eanie tela.<\/p>\n\n\n\n

9. Oto\u010dky hlavou<\/strong><\/h2>\n\n\n\n

Pomaly oto\u010dte hlavu za jedno rameno, chv\u00ed\u013eu podr\u017ete a vr\u00e1\u0165te sp\u00e4\u0165. Potom to ist\u00e9 na druh\u00fa stranu. Opakujte 5-kr\u00e1t na ka\u017ed\u00fa stranu. Pom\u00e1ha udr\u017ea\u0165 krk pohybliv\u00fd a predch\u00e1dza bolesti.<\/p>\n\n\n\n

10. Kr\u00fa\u017eenie z\u00e1p\u00e4stiami<\/strong><\/h2>\n\n\n\n

Natiahnite ruky pred seba a kr\u00fa\u017ete z\u00e1p\u00e4stiami \u2013 najsk\u00f4r jedn\u00fdm smerom, potom opa\u010dn\u00fdm. Urobte 10 kr\u00fa\u017ekov na ka\u017ed\u00fd smer. Posil\u0148uje z\u00e1p\u00e4stia a zlep\u0161uje ich pohyblivos\u0165 pri be\u017en\u00fdch \u010dinnostiach.<\/p>\n\n\n\n

11. Otvorenie hrudn\u00edka<\/strong><\/h2>\n\n\n\n

Spojte ruky za chrbtom (alebo ich len polo\u017ete dozadu, ak je to pohodlnej\u0161ie), stiahnite lopatky k sebe a mierne zdvihnite hru\u010f. Dr\u017ete 10 sek\u00fand. Tento jednoduch\u00fd cvik zlep\u0161uje d\u00fdchanie a dr\u017eanie tela.<\/p>\n\n\n\n

Mal\u00fd pohyb, ve\u013ek\u00fd v\u00fdznam<\/h2>\n\n\n\n

Tieto cviky m\u00f4\u017eete robi\u0165 denne alebo nieko\u013ekokr\u00e1t do t\u00fd\u017ed\u0148a. Pom\u00f4\u017eu v\u00e1m zv\u00fd\u0161i\u0165 energiu, zmierni\u0165 boles\u0165 a zlep\u0161i\u0165 celkov\u00e9 zdravie. Cvi\u010dte pod\u013ea svojich mo\u017enost\u00ed. Ak v\u00e1s nie\u010do bol\u00ed, dajte si pauzu. D\u00f4le\u017eitej\u0161ia je pravidelnos\u0165 ne\u017e intenzita.<\/p>\n\n\n\n

V Atene n\u00e1m z\u00e1le\u017e\u00ed na zdrav\u00ed seniorov aj ich opatrovate\u013eov. Ak h\u013ead\u00e1te starostlivos\u0165 pre svojich bl\u00edzkych, alebo ste sk\u00fasen\u00fd opatrovate\u013e, sme tu pre v\u00e1s. Na\u0161e dlhoro\u010dn\u00e9 sk\u00fasenosti a \u0161irok\u00e1 sie\u0165 n\u00e1m umo\u017e\u0148uj\u00fa spoji\u0165 t\u00fdch spr\u00e1vnych \u013eud\u00ed. Ozvite sa n\u00e1m \u2013 spolo\u010dne n\u00e1jdeme to najlep\u0161ie rie\u0161enie.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u010cl\u00e1nok pon\u00faka 11 jednoduch\u00fdch cvikov v sede, ktor\u00e9 pom\u00e1haj\u00fa seniorom zosta\u0165 siln\u00ed, pohybliv\u00ed a nez\u00e1visl\u00ed. Cvi\u010denia s\u00fa nen\u00e1ro\u010dn\u00e9, nevy\u017eaduj\u00fa \u017eiadne pom\u00f4cky a daj\u00fa sa vykon\u00e1va\u0165 kdeko\u013evek. Zameriavaj\u00fa sa na nohy, ruky, chrb\u00e1t aj krk. Ide\u00e1lny sp\u00f4sob, ako udr\u017ea\u0165 zdravie aj vo vy\u0161\u0161om veku.<\/p>\n","protected":false},"author":20,"featured_media":348771,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[55,210],"tags":[],"acf":{"facebookpost":"\ud83d\udc75\ud83e\uddd3 Aj v sede sa d\u00e1 ve\u013ea dosiahnu\u0165!\r\nT\u00fdchto 11 jednoduch\u00fdch cvikov pom\u00e1ha seniorom zosta\u0165 siln\u00ed, pohybliv\u00ed a nez\u00e1visl\u00ed. \ud83d\udcaa\r\nKa\u017edodenn\u00fd pohyb = kvalitnej\u0161\u00ed \u017eivot! \ud83c\udf1f\r\n\ud83d\udc47 Pre\u010d\u00edtajte si, ako na to:","popis_socialneho_obrazku":"Jednoduch\u00e9 a \u013eahk\u00e9 cvi\u010denie pre seniorov"},"yoast_head":"\n11 jednoduch\u00fdch cvikov v sede pre udr\u017eanie pohyblivosti a sily u seniorov - Atena blog<\/title>\n<meta name=\"description\" content=\"Objavte 11 jednoduch\u00fdch cvikov v sede, ktor\u00e9 pom\u00e1haj\u00fa seniorom udr\u017ea\u0165 pohyblivos\u0165, silu a zdravie. Vhodn\u00e9 na ka\u017edodenn\u00e9 dom\u00e1ce cvi\u010denie.\" \/>\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\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 jednoduch\u00fdch cvikov v sede pre udr\u017eanie pohyblivosti a sily u seniorov - Atena blog\" \/>\n<meta property=\"og:description\" content=\"Tieto jednoduch\u00e9 cviky v sede pom\u00e1haj\u00fa seniorom zlep\u0161i\u0165 krvn\u00fd obeh, posilni\u0165 svaly a udr\u017ea\u0165 si pohyblivos\u0165. Netreba \u017eiadne pom\u00f4cky ani \u0161peci\u00e1lne oble\u010denie. Sta\u010d\u00ed p\u00e1r min\u00fat denne a telo aj myse\u013e sa v\u00e1m po\u010fakuj\u00fa. V \u010dl\u00e1nku n\u00e1jdete 11 praktick\u00fdch pohybov, ktor\u00e9 zvl\u00e1dne ka\u017ed\u00fd.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\" \/>\n<meta property=\"og:site_name\" content=\"Atena blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-24T10:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-24T10:55:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/insta-post-113.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"11 jednoduch\u00fdch cvikov v sede pre udr\u017eanie pohyblivosti a sily u seniorov\",\"datePublished\":\"2025-06-24T10:55:00+00:00\",\"dateModified\":\"2025-06-24T10:55:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\"},\"wordCount\":606,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_234637533_Preview.jpg\",\"articleSection\":[\"Klienti\",\"O\u0161etrovate\u013estvo\"],\"inLanguage\":\"sk-SK\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\",\"url\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/\",\"name\":\"11 jednoduch\u00fdch cvikov v sede pre udr\u017eanie pohyblivosti a sily u seniorov - Atena blog\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/11-jednoduchych-cvikov-v-sede-pre-udrzanie-pohyblivosti-a-sily-u-seniorov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_234637533_Preview.jpg\",\"datePublished\":\"2025-06-24T10:55:00+00:00\",\"dateModified\":\"2025-06-24T10:55:06+00:00\",\"description\":\"Objavte 11 jednoduch\u00fdch cvikov v sede, ktor\u00e9 pom\u00e1haj\u00fa seniorom udr\u017ea\u0165 pohyblivos\u0165, silu a zdravie. 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