{"id":2480,"date":"2024-09-15T15:45:57","date_gmt":"2024-09-15T13:45:57","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=2480"},"modified":"2024-09-15T15:46:39","modified_gmt":"2024-09-15T13:46:39","slug":"cviky-na-chrbat-doma","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/","title":{"rendered":"Cviky na chrb\u00e1t doma: 10 najlep\u0161\u00edch s \u010dinkami aj bez"},"content":{"rendered":"\n<p>V dne\u0161nej dobe tr\u00e1vime ve\u013ea \u010dasu seden\u00edm za po\u010d\u00edta\u010dom alebo za volantom. Zvy\u010dajne to najprv odnesie chrb\u00e1t, preto je d\u00f4le\u017eit\u00e9 venova\u0165 mu nieko\u013eko min\u00fat t\u00fd\u017edenne. Pre siln\u00fd chrb\u00e1t v\u0161ak nemus\u00edte chodi\u0165 do posil\u0148ovne. Ni\u017e\u0161ie v\u00e1m predstav\u00edme <strong>najlep\u0161ie cviky na chrb\u00e1t na doma s \u010dinkami alebo bez nej,<\/strong> aby ste si mohli dopria\u0165 spr\u00e1vnu lie\u010dbu bez toho, aby ste museli vytiahnu\u0165 p\u00e4ty z domu.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Preco_ma_boli_chrbat\" >Pre\u010do ma bol\u00ed chrb\u00e1t?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_zmiernit_bolest_chrbta\" >Ako zmierni\u0165 boles\u0165 chrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Najlepsie_cviky_na_chrbat_doma\" >Najlep\u0161ie cviky na chrb\u00e1t doma<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#1_Zdvihanie_hlavy_v_lahu_na_bruchu\" >1) Zdv\u00edhanie hlavy v \u013eahu na bruchu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#2_Superman\" >2) Superman<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#3_Koliska\" >3) Kol\u00edska<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#4_Kmitanie\" >4) Kmitanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#5_Pritahovanie_laktov\" >5) Pri\u0165ahovanie lak\u0165ov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#6_Pes\" >6) Pes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#7_Doska\" >7) Doska<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#8_Panvovy_most\" >8) Panvov\u00fd most<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#9_Mrtvy_tah\" >9) M\u0155tvy \u0165ah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#10_Macka_a_krava\" >10) Ma\u010dka a krava<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_spravne_vykonavat_cviky_na_chrbat_doma\" >Ako spr\u00e1vne vykon\u00e1va\u0165 cviky na chrb\u00e1t doma?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Odborny_dohlad_aj_doma\" >Odborn\u00fd doh\u013ead aj doma<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_uvolnit_napatie_v_chrbte\" >Ako uvo\u013eni\u0165 nap\u00e4tie v chrbte?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_posilnit_chrbat_doma\" >Ako posilni\u0165 chrb\u00e1t doma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_dlho_cvicit_chrbat_doma\" >Ako dlho cvi\u010di\u0165 chrb\u00e1t doma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Ako_dlho_trva_kym_sa_dostavia_nejake_vysledky\" >Ako dlho trv\u00e1, k\u00fdm sa dostavia nejak\u00e9 v\u00fdsledky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/#Kedy_navstivit_lekara_pri_bolestiach_chrbta\" >Kedy nav\u0161t\u00edvi\u0165 lek\u00e1ra pri bolestiach chrbta?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_ma_boli_chrbat\"><\/span>Pre\u010do ma bol\u00ed chrb\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Boles\u0165 chrbta je jedn\u00fdm z naj\u010dastej\u0161\u00edch probl\u00e9mov, <\/strong> ktor\u00fdm \u010delia \u013eudia na celom svete. Nielen\u017ee je to ve\u013emi nepr\u00edjemn\u00e9, ale m\u00f4\u017ee to aj <strong>br\u00e1ni\u0165 vo va\u0161ich ka\u017edodenn\u00fdch \u010dinnostiach.<\/strong><\/p>\n\n<p><strong>Na za\u010datie spr\u00e1vnej lie\u010dby je potrebn\u00e9 odhali\u0165 pr\u00ed\u010dinu.<\/strong> Na bo\u013eav\u00fd chrb\u00e1t m\u00e1 ve\u013ek\u00fd vplyv nieko\u013eko faktorov:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Zl\u00e9 dr\u017eanie tela<\/strong> &#8211; Dlh\u00e9 sedenie alebo st\u00e1tie v zhrbenom postoji m\u00f4\u017ee sp\u00f4sobi\u0165 nam\u00e1hanie chrbtov\u00fdch svalov a chrbtice.<\/li>\n\n\n\n<li><strong>Nedostatok pohybu<\/strong> &#8211; Sedav\u00fd sp\u00f4sob \u017eivota a nedostatok fyzickej aktivity vedie k oslabeniu chrbtov\u00fdch svalov, ktor\u00e9 \u010dasto sprev\u00e1dza boles\u0165.<\/li>\n\n\n\n<li><strong>Nespr\u00e1vny matrac<\/strong> &#8211; Spanie na nespr\u00e1vnom matraci alebo posteli len viac za\u0165a\u017euje v\u00e1\u0161 chrb\u00e1t a br\u00e1ni mu v odpo\u010dinku. <\/li>\n\n\n\n<li><strong>Zranenia <\/strong>&#8211; Za boles\u0165ou m\u00f4\u017eu by\u0165 aj zranenia, ktor\u00e9 ste utrpeli v minulosti.<\/li>\n\n\n\n<li><strong>Stres<\/strong> &#8211; Stres m\u00e1 samozrejme vplyv aj na boles\u0165 chrbta. Konkr\u00e9tne sp\u00f4sobuje nap\u00e4tie v chrbte.<\/li>\n<\/ul>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/fitness-motivacia\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/fitness-motivace\/\" rel=\"noreferrer noopener\">7 tipov, ako si udr\u017ea\u0165 motiv\u00e1ciu k cvi\u010deniu<\/a><\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zmiernit_bolest_chrbta\"><\/span>Ako zmierni\u0165 boles\u0165 chrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm krokom, ktor\u00fd by ste mali urobi\u0165, aby ste sa zbavili bolesti chrbta, je identifikova\u0165 pr\u00ed\u010dinu. Ak boles\u0165 nie je d\u00f4sledkom predch\u00e1dzaj\u00faceho zranenia a nie je neznesite\u013en\u00e1, m\u00f4\u017eete ju zvl\u00e1dnu\u0165 bez pomoci lek\u00e1ra.<\/p>\n\n<p><strong>Cvi\u010denia na chrb\u00e1t doma s\u00fa najjednoduch\u0161\u00edm a najpohodlnej\u0161\u00edm sp\u00f4sobom, ako zmierni\u0165 nap\u00e4tie v chrbte.<\/strong> Ke\u010f ich budete vykon\u00e1va\u0165 pravidelne, vyhnete sa bolesti na dlh\u00e9 roky, mo\u017eno dokonca nav\u017edy.<\/p>\n\n<p>Nezabudnite sa stara\u0165 o <strong>spr\u00e1vne dr\u017eanie tela<\/strong> nielen v pr\u00e1ci a sna\u017ete sa to\u013eko <strong>nestresova\u0165.<\/strong> Iste, \u013eahko sa to povie, ale v skuto\u010dnosti je to ove\u013ea n\u00e1ro\u010dnej\u0161ie. <strong>So stresom v\u00e1m pom\u00f4\u017ee u\u017e samotn\u00fd pohyb, dostatok sp\u00e1nku a zdie\u013eanie probl\u00e9mov s va\u0161imi bl\u00edzkymi.<\/strong><\/p>\n\n<p><strong>TIP: Pro spr\u00e1vnou regeneraci sval\u016f po cvi\u010den\u00ed a \u00falevu od bolesti zad v\u00e1m m\u016f\u017ee pomoci tak\u00e9 akupresn\u00ed podlo\u017eka Pranamat ECO, <\/strong>kter\u00e1 m\u00e1 na sob\u011b spoustu ostr\u00fdch hrot\u016f a vyu\u017e\u00edv\u00e1 princip\u016f akupresury ke stimulaci tlakov\u00fdch bod\u016f na t\u011ble. <strong><a href=\"https:\/\/nemuzuspat.cz\/pranamat-recenze\/\" target=\"_blank\" rel=\"noopener\">Pranamat recenze<\/a><\/strong> <strong>v\u00e1m porad\u00ed s v\u00fdb\u011brem a tak\u00e9 se dozv\u00edte, s \u010d\u00edm v\u0161\u00edm v\u00e1m m\u016f\u017ee podlo\u017eka pomoci.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najlepsie_cviky_na_chrbat_doma\"><\/span>Najlep\u0161ie cviky na chrb\u00e1t doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nebojte sa, teraz u\u017e prejdeme k tomu, \u010do v\u00e1s najviac zauj\u00edma. Vytvorili sme zoznam <strong>10 najlep\u0161\u00edch dom\u00e1cich cvikov na chrb\u00e1t,<\/strong> ktor\u00e9 by ste mali bez v\u00e1hania zaradi\u0165 do svojho programu aspo\u0148 <strong>3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zdvihanie_hlavy_v_lahu_na_bruchu\"><\/span>1) Zdv\u00edhanie hlavy v \u013eahu na bruchu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>S cvikmi na chrb\u00e1t doma za\u010dneme doslova od podlahy. \u013dahnite si na brucho a podoprite si \u010delo rukami alebo si ich prilo\u017ete k u\u0161iam. <strong>Pri v\u00fddychu zdvihnite hlavu.<\/strong> V tejto polohe vydr\u017ete pribli\u017ene <strong>p\u00e4\u0165 sek\u00fand.<\/strong> <strong>Cvi\u010denie zopakujte 12-kr\u00e1t.<\/strong><\/p>\n\n<p>D\u00e1vajte pozor, aby ste <strong>nezakl\u00e1\u0148ali hlavu.<\/strong> V\u017edy sa pozerajte na zem. Rozsah pohybu nie je ve\u013ek\u00fd, sta\u010d\u00ed sa zdvihn\u00fa\u0165 o 10 cm.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1024x538.jpg\" alt=\"S cvikmi na chrb&#xE1;t doma za&#x10D;neme doslova od podlahy. &#x13D;ahnite si na brucho a podoprite si &#x10D;elo rukami alebo si ich prilo&#x17E;te k u&#x161;iam. Pri v&#xFD;dychu zdvihnite hlavu. V tejto polohe vydr&#x17E;te pribli&#x17E;ne p&#xE4;&#x165; sek&#xFA;nd. Cvik opakujte 12-kr&#xE1;t.\" class=\"wp-image-2342\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Superman\"><\/span>2) Superman<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Zosta\u0148te na bruchu. Tentoraz v\u0161ak natiahnite ruky pred seba. S v\u00fddychom op\u00e4\u0165 zdvihnite ruky spolu s hlavou, hrudn\u00edkom a vystret\u00fdmi nohami.<\/p>\n\n<p><strong>Superman patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie cviky na spodn\u00fa \u010das\u0165 chrbta v dom\u00e1com prostred\u00ed.<\/strong> Op\u00e4\u0165 vykon\u00e1vajte <strong>12 opakovan\u00ed.<\/strong> Dbajte na kvalitu prevedenia a necho\u010fte do bolesti.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"J9zXkxUAfUA\"><iframe loading=\"lazy\" title=\"Core Exercise: Superman\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/J9zXkxUAfUA?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spodny-chrbat\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-spodni-zada\/\" rel=\"noreferrer noopener\">Cviky na doln\u00fa \u010das\u0165 chrbta<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Koliska\"><\/span>3) Kol\u00edska<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ak si chcete doma spestri\u0165 tr\u00e9ning chrbta, existuje druh\u00e1 a <strong>n\u00e1ro\u010dnej\u0161ia verzia Supermana<\/strong>, ktor\u00e1 vyzer\u00e1 ako kol\u00edska.<\/p>\n\n<p>Po zdvihnut\u00ed r\u00fak, hlavy, hrudn\u00edka a n\u00f4h do vzduchu <strong>sa vzpriamte a rozhojdajte telo ako kol\u00edska.<\/strong> Sna\u017ete sa v tejto polohe zotrva\u0165 aspo\u0148 <strong>12 sek\u00fand.<\/strong> <strong>Posiln\u00edte tak nielen spodn\u00fa \u010das\u0165 chrbta, ale aj stred tela.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"DeeLlZY68eI\"><iframe loading=\"lazy\" title=\"Arch Rocks\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/DeeLlZY68eI?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kmitanie\"><\/span>4) Kmitanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>V polohe Supermana zost\u00e1vame aj v pr\u00edpade kmitania. Ke\u010f st\u00fapate do vzduchu, za\u010dnite k\u00fdva\u0165 rukami a nohami. Pr\u00edpadne ich sk\u00faste zdvihn\u00fa\u0165 o nieko\u013eko milimetrov vy\u0161\u0161ie. <strong>Vydr\u017ete 10 sek\u00fand a potom cvik dvakr\u00e1t zopakujte.<\/strong> Kmitanie m\u00f4\u017eete nahradi\u0165 striedav\u00fdm zdv\u00edhan\u00edm a sp\u00fa\u0161\u0165an\u00edm kon\u010dat\u00edn.<\/p>\n\n<p>Toto posil\u0148ovanie chrbta m\u00f4\u017eete doplni\u0165 doma pomocou <strong>\u010diniek<\/strong>. <strong>Kilogramov\u00e1 z\u00e1\u0165a\u017e je \u00faplne posta\u010duj\u00faca.<\/strong> Ak m\u00e1te pocit, \u017ee je to nad va\u0161e sily, <strong>nepreh\u00e1\u0148ajte to<\/strong>. Odlo\u017ete \u010dinky a kmitajte bez nich.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"iVzlNBnrGLQ\"><iframe loading=\"lazy\" title=\"Low Back Superman and Swimmer\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/iVzlNBnrGLQ?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pritahovanie_laktov\"><\/span>5) Pri\u0165ahovanie lak\u0165ov<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cviky na chrb\u00e1t doma sa nezaob\u00eddu bez <strong>pri\u0165ahovania lak\u0165ov<\/strong>. Zosta\u0148te na bruchu. Tentoraz si <strong>polo\u017ete \u010delo na zem<\/strong> a nechajte ho tam po\u010das cel\u00e9ho pri\u0165ahovania. Postavte sa a zdvihnite ruky nad zem. Postupne ich pri\u0165ahujte k telu tak, aby ste c\u00edtili, ako <strong>sa lopatky s\u0165ahuj\u00fa a lakte s\u00fa \u010do najbli\u017e\u0161ie k telu<\/strong>.<\/p>\n\n<p>Potom vr\u00e1\u0165te pokr\u010den\u00e9 ruky do v\u00fdchodiskovej polohy, t. j. do natiahnutej a vzpriamenej polohy. <strong>Opakujte 10-kr\u00e1t.<\/strong> Akon\u00e1hle sa ohnete v bokoch, \u00fa\u010dinnos\u0165 cvi\u010denia klesne na minimum.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"o062bxRT1EA\"><iframe loading=\"lazy\" title=\"14 MINUTE BACK WORKOUT FOR STRONGER BACK + BETTER POSTURE | NO EQUIPMENT | BEGINNER + INTERMEDIATE\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/o062bxRT1EA?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Pes\"><\/span>6) Pes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Medzi jednoduch\u00e9 cviky na chrb\u00e1t v dom\u00e1com prostred\u00ed patr\u00ed aj tzv. pes. Pravdepodobne tu\u0161\u00edte, \u017ee sa mus\u00edte da\u0165 na v\u0161etky \u0161tyri. <strong>Kolen\u00e1 v\u0161ak majte na zemi.<\/strong> Potom natiahnite prav\u00fa ruku a \u013eav\u00fa nohu s\u00fa\u010dasne. <\/p>\n\n<p><strong>V tejto polohe vydr\u017ete pribli\u017ene 15 sek\u00fand (\u010d\u00edm dlh\u0161ie, t\u00fdm lep\u0161ie<\/strong>). Potom kon\u010datiny striedajte. Dbajte na spevnenie cel\u00e9ho tela. <strong>Mali by ste vytvori\u0165 horizont\u00e1lnu rovn\u00fa l\u00edniu a neoh\u00fdba\u0165 sa v bokoch.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"Rfuf5IKhvn0\"><iframe loading=\"lazy\" title=\"&#039;Superman&#039; Exercise 5 for Acute onset lower back pain\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/Rfuf5IKhvn0?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Doska\"><\/span>7) Doska<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Doska je naozaj multifunk\u010dn\u00e1. Je vhodn\u00e1 nielen na <strong><a href=\"https:\/\/bezdiety.blog\/sk\/10-tipov-ako-schudnut-brucho\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/10-tipu-jak-zhubnout-bricho\/\" rel=\"noreferrer noopener\">posilnenie brucha<\/a> a <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-biceps\/\" rel=\"noreferrer noopener\">pa\u017e\u00ed<\/a><\/strong>, ale predstavuje aj <strong>cviky na posilnenie chrbta v dom\u00e1com prostred\u00ed.<\/strong> \u013dahnite si na zem, predlaktia oprite o prsty na noh\u00e1ch a zdvihnite telo do vodorovnej polohy.<\/p>\n\n<p><strong>Neoh\u00fdbajte sa a nevystrkujte zadok.<\/strong> <strong>V doske (planku) zotrvajte 20 sek\u00fand.<\/strong> Potom sa m\u00f4\u017eete uvo\u013eni\u0165 alebo urobi\u0165 lietadlo, pri ktorom sa iba prevr\u00e1tite na bok, ale nele\u017e\u00edte na zemi. <strong>Ak si do zdvihnutej ruky vezmete \u010dinku, \u00fa\u010dinnos\u0165 cviku sa zv\u00fd\u0161i.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-1024x538.jpg\" alt=\"Doska je naozaj multifunk&#x10D;n&#xE1;. Je vhodn&#xE1; nielen na posilnenie brucha a pa&#x17E;&#xED;, ale predstavuje aj cviky na posilnenie chrbta v dom&#xE1;com prostred&#xED;. &#x13D;ahnite si na zem, predlaktia polo&#x17E;te na prsty na noh&#xE1;ch a zdvihnite telo do vodorovnej polohy.\" class=\"wp-image-2349\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni-na-zada-doma-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Panvovy_most\"><\/span>8) Panvov\u00fd most<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Prevr\u00e1\u0165te sa na chrb\u00e1t. Ruky si polo\u017ete pozd\u013a\u017e tela.<\/strong> Pokr\u010dte nohy tak, aby tvorili ostr\u00fd uhol a boli od zadku vzdialen\u00e9 pribli\u017ene na d\u013a\u017eku ukazov\u00e1ka. Zaprite sa a zdvihnite panvu.<\/p>\n\n<p><strong>Cvi\u010denie chrbta doma nikdy nie je o r\u00fdchlosti a pri tomto cviku to plat\u00ed dvojn\u00e1sobne.<\/strong> S\u00fastre\u010fte sa na ka\u017ed\u00fd stavec, ktor\u00fd postupne zdv\u00edhate. <strong>Cvik opakujte 10-kr\u00e1t.<\/strong> M\u00f4\u017eete prida\u0165 z\u00e1\u0165a\u017e v podobe <strong>\u010diniek,<\/strong> ktor\u00e9 si polo\u017e\u00edte na boky.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-1024x538.jpg\" alt=\"Pri cvi&#x10D;en&#xED; chrbta doma nikdy nejde o r&#xFD;chlos&#x165; a pri panvovom moste to plat&#xED; dvojn&#xE1;sobne. S&#xFA;stre&#x10F;te sa na ka&#x17E;d&#xFD; stavec, ktor&#xFD; postupne dv&#xED;hate. Cvik opakujte 10-kr&#xE1;t.\" class=\"wp-image-2351\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi-cviky-na-zada-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-krcni-pater\/\" rel=\"noreferrer noopener\">10 najlep\u0161\u00edch cvikov na posilnenie a uvo\u013enenie krku<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Mrtvy_tah\"><\/span>9) M\u0155tvy \u0165ah<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Skuto\u010dne nie je zl\u00fd n\u00e1pad urobi\u0165 si <strong>doma nieko\u013eko cvikov na chrb\u00e1t s jednoru\u010dn\u00fdmi \u010dinkami<\/strong> v ka\u017edej ruke. Ide\u00e1lny je napr\u00edklad <strong>m\u0155tvy \u0165ah<\/strong>. Postavte sa, nohy rozkro\u010dte na <strong>\u0161\u00edrku ramien<\/strong> a mierne pokr\u010dte kolen\u00e1.<\/p>\n\n<p>Vezmite \u010dinky do r\u00fak, predklo\u0148te sa a pritiahnite lakte k telu. Prem\u00fd\u0161\u013eajte o tom, ako sa po\u010das tohto pohybu s\u0165ahuj\u00fa lopatky. <strong>Vykonajte 15 opakovan\u00ed.<\/strong> Nezabudnite, \u017ee kolen\u00e1 sa nesm\u00fa dosta\u0165 pred chodidl\u00e1. <strong>Na chodidl\u00e1 mus\u00edte vidie\u0165.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"LTsoiLj9Bto\"><iframe loading=\"lazy\" title=\"How to do a proper deadlift with dumbbells\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/LTsoiLj9Bto?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Macka_a_krava\"><\/span>10) Ma\u010dka a krava<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Cvi\u010denia na chrb\u00e1t dokon\u010dite doma striedan\u00edm poz\u00edci\u00ed ma\u010dky a kravy.<\/strong> K\u013eaknite si na kolen\u00e1 a ruky si polo\u017ete presne pod ramen\u00e1. Zatiahnite brucho a \u010do najviac sa nahrbte. Z\u00e1rove\u0148 sklonte hlavu nadol. V polohe ma\u010dky zotrvajte <strong>10 sek\u00fand<\/strong> a prejdite do polohy kravy.<\/p>\n\n<p>Pomaly zaklo\u0148te hlavu a vystr\u010dte hrudn\u00edk. Chrb\u00e1t by nemal by\u0165 vyhrben\u00fd, ale ani pr\u00edli\u0161 prehnut\u00fd. Op\u00e4\u0165 po\u010dkajte <strong>10 sek\u00fand <\/strong>a prejdite do ma\u010dky. <strong>Ka\u017ed\u00fa polohu vyme\u0148te pribli\u017ene 6-kr\u00e1t.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"sdU_tIFzobg\"><iframe loading=\"lazy\" title=\"Upper Spine Exercise - Quadruped Cat and Camel | BackandNeck.ca\" width=\"696\" height=\"522\" src=\"https:\/\/www.youtube.com\/embed\/sdU_tIFzobg?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_vykonavat_cviky_na_chrbat_doma\"><\/span>Ako spr\u00e1vne vykon\u00e1va\u0165 cviky na chrb\u00e1t doma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Existuje mnoho dom\u00e1cich cvikov na chrb\u00e1t, ale <strong>ich \u00fa\u010dinok sa zni\u017euje, ak sa nevykon\u00e1vaj\u00fa spr\u00e1vne<\/strong>. Pri ka\u017edom cviku majte na pam\u00e4ti nieko\u013eko v\u0161eobecn\u00fdch pravidiel:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Rozcvi\u010dka<\/strong> &#8211; Na za\u010diatku je potrebn\u00e9 venova\u0165 aspo\u0148 5 min\u00fat rozcvi\u010dke. Zv\u00fd\u0161ite teplotu svalov a k\u013abov, ktor\u00e9 potom bud\u00fa lep\u0161ie fungova\u0165. Z\u00e1rove\u0148 zn\u00ed\u017eite riziko, \u017ee sa pri cvi\u010den\u00ed zran\u00edte.<\/li>\n\n\n\n<li><strong>Stre\u010ding<\/strong> &#8211; pru\u017enos\u0165 svalov a k\u013abov m\u00f4\u017eete zlep\u0161i\u0165 aj kr\u00e1tkym stre\u010dingom, ktor\u00fd by mal nasledova\u0165 po rozcvi\u010dke. Natiahnite sa aj po cvi\u010den\u00ed. Je v\u0161ak lep\u0161ie to urobi\u0165 po nieko\u013ek\u00fdch hodin\u00e1ch, aby posil\u0148ovanie, po\u010das ktor\u00e9ho skracujete svaly, nestratilo svoj \u00fa\u010dinok.<\/li>\n\n\n\n<li><strong>Postoj<\/strong> &#8211; Cviky na chrb\u00e1t doma sa net\u00fdkaj\u00fa len chrbta, ale aj brucha. To by ste mali ma\u0165 v\u017edy stiahnut\u00e9, \u010do v\u00e1m z\u00e1rove\u0148 pom\u00f4\u017eem sa neoh\u00fdba\u0165.<\/li>\n\n\n\n<li><strong>D\u00fdchanie <\/strong>&#8211; D\u00fdchanie je samozrejme k\u013e\u00fa\u010dov\u00e9 pre spr\u00e1vnu techniku cvi\u010denia. Vydychujte v\u017edy, ke\u010f zaber\u00e1te. Pri uvo\u013e\u0148ovan\u00ed svalov sa nad\u00fdchnite.<\/li>\n\n\n\n<li><strong>Ni\u017e\u0161ia v\u00e1ha<\/strong>&#8211; najm\u00e4 za\u010diato\u010dn\u00edci maj\u00fa tendenciu cvi\u010di\u0165 s ve\u013ekou z\u00e1\u0165a\u017eou. Je v\u0161ak ove\u013ea \u00fa\u010dinnej\u0161ie za\u010da\u0165 s ni\u017e\u0161ou hmotnos\u0165ou a postupne ju zvy\u0161ova\u0165.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odborny_dohlad_aj_doma\"><\/span>Odborn\u00fd doh\u013ead aj doma<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ak si nie ste ist\u00ed technikou alebo ak c\u00edtite v\u00e4\u010d\u0161iu boles\u0165, ako by ste pravdepodobne mali, <strong><a href=\"https:\/\/www.trenerzien.com\/podpora\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/podpora\" target=\"_blank\" rel=\"noreferrer noopener\">obr\u00e1\u0165te sa na odborn\u00edka.<\/a><\/strong> Poradia v\u00e1m online z pohodlia domova. <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" data-type=\"URL\" rel=\"noreferrer noopener\">Najsk\u00f4r si urobte kv\u00edz<\/a><\/strong> , aby ste zistili, ak\u00e9 chyby rob\u00edte.<\/p>\n\n<p>Potom kontaktujte <strong>Daniela \u010cmela<\/strong>, ktor\u00fd pracuje ako <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">profesion\u00e1lny tr\u00e9ner<\/a><\/strong>. Vytvoril \u0161peci\u00e1lny program pre \u017eeny zameran\u00fd na <strong>budovanie zdrav\u00fdch ka\u017edodenn\u00fdch n\u00e1vykov.<\/strong> M\u00f4\u017eete s n\u00edm prediskutova\u0165 svoje probl\u00e9my a on vytvor\u00ed <strong><a href=\"https:\/\/www.trenerzien.com\/klub\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/klub\" rel=\"noreferrer noopener\">tr\u00e9ningov\u00fd pl\u00e1n na mieru.<\/a><\/strong> <\/p>\n\n<p><strong>Pre\u010d\u00edtajte si, \u010do <a href=\"https:\/\/www.trenerzien.com\/recenzie\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/recenzie\" rel=\"noreferrer noopener\">o tr\u00e9nerovi hovoria klienti<\/a>.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1693821410493\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_uvolnit_napatie_v_chrbte\"><\/span>Ako uvo\u013eni\u0165 nap\u00e4tie v chrbte?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nap\u00e4tie v chrbte je naj\u010dastej\u0161ie sp\u00f4soben\u00e9 nadmern\u00fdm stresom. Sna\u017ete sa vyhn\u00fa\u0165 stresov\u00fdm situ\u00e1ci\u00e1m alebo ich prekona\u0165. Doma m\u00f4\u017eete vysk\u00fa\u0161a\u0165 cviky na chrb\u00e1t, ktor\u00e9 vyplavia endorf\u00edny a u\u013eavia v\u00e1\u0161mu chrbtu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693821373276\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_posilnit_chrbat_doma\"><\/span>Ako posilni\u0165 chrb\u00e1t doma?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Medzi najlep\u0161ie dom\u00e1ce cviky na chrb\u00e1t patria Superman, kmitanie, doska\/plank a pes. M\u0155tvy \u0165ah alebo panvov\u00fd most je ve\u013emi \u00fa\u010dinn\u00fd aj s \u010dinkami. Na v\u00fdber je v\u0161ak ove\u013ea viac cvikov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693821360376\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_cvicit_chrbat_doma\"><\/span>Ako dlho cvi\u010di\u0165 chrb\u00e1t doma?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V ide\u00e1lnom pr\u00edpade by ste mali doma vykon\u00e1va\u0165 cviky na chrb\u00e1t 2-3 kr\u00e1t t\u00fd\u017edenne po dobu 30 min\u00fat. Len pravideln\u00e9 cvi\u010denie v\u00e1m prinesie v\u00fdsledky.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693821746011\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_trva_kym_sa_dostavia_nejake_vysledky\"><\/span>Ako dlho trv\u00e1, k\u00fdm sa dostavia nejak\u00e9 v\u00fdsledky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>R\u00fdchlos\u0165 dosiahnutia v\u00fdsledkov z\u00e1vis\u00ed od pravidelnosti cvi\u010denia a va\u0161ej fyzickej kond\u00edcie. Prv\u00e9 zmeny zvy\u010dajne poc\u00edtite po 2 t\u00fd\u017ed\u0148och cvi\u010denia.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1693821840943\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kedy_navstivit_lekara_pri_bolestiach_chrbta\"><\/span>Kedy nav\u0161t\u00edvi\u0165 lek\u00e1ra pri bolestiach chrbta?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak v\u00e1s chrb\u00e1t bol\u00ed nieko\u013eko dn\u00ed a boles\u0165 sa zhor\u0161uje, ur\u010dite by ste nemali v\u00e1ha\u0165 s n\u00e1v\u0161tevou lek\u00e1ra. Pr\u00ed\u010dinou bolesti m\u00f4\u017ee by\u0165 v\u00e1\u017enej\u0161\u00ed zdravotn\u00fd probl\u00e9m.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u2705 Najlep\u0161ie cviky na chrb\u00e1t, ktor\u00e9 m\u00f4\u017eete cvi\u010di\u0165 aj doma \u2705 Pre\u010do v\u00e1s bol\u00ed chrb\u00e1t? \u2705 Ako zmierni\u0165 boles\u0165 chrbta? \u2705 Kto je Tr\u00e9ner \u017eien?<\/p>\n","protected":false},"author":2,"featured_media":2337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2480","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky-na-zada-doma.jpg","author_info":{"display_name":"Ane\u017eka Karvanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/anezka\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2480"}],"version-history":[{"count":5,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2480\/revisions"}],"predecessor-version":[{"id":2997,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2480\/revisions\/2997"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/2337"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}