{"id":11385591,"date":"2013-05-15T00:00:00","date_gmt":"2013-05-14T22:00:00","guid":{"rendered":"https:\/\/alertdiver.eu\/uncategorized-cs_cz\/na-palube-v-dobre-kondici\/"},"modified":"2013-05-15T00:00:00","modified_gmt":"2013-05-14T22:00:00","slug":"na-palube-v-dobre-kondici","status":"publish","type":"post","link":"https:\/\/alertdiver.eu\/cs_CZ\/clanky\/na-palube-v-dobre-kondici\/","title":{"rendered":"Na palub\u011b v dobr\u00e9 kondici"},"content":{"rendered":"<p style=\"text-align: justify;\">B\u011bhem pot\u00e1p\u011b\u010dsk\u00e9 dovolen\u00e9 m\u016f\u017eete zkvalitnit sv\u00e9 ponory udr\u017eov\u00e1n\u00edm pru\u017enosti t\u011bla a v\u0161eobecn\u00e9 fyzick\u00e9 kondice vhodn\u00fdm cvi\u010den\u00edm. N\u00e1sleduj\u00edc\u00ed doporu\u010den\u00e9 cviky se snadno prov\u00e1d\u011bj\u00ed i na palub\u011b a riziko DCS se t\u00edm nezvy\u0161uje.<\/p>\n<p style=\"text-align: justify;\"><strong>Spr\u00e1vn\u00fd postoj <\/strong><\/p>\n<p style=\"text-align: justify;\">Nejd\u0159\u00edve si zajist\u011bte spr\u00e1vn\u00fd postoj. Za\u010dn\u011bte t\u00edm, \u017ee zvednete ramena k u\u0161\u00edm, pot\u00e9 je spust\u00edte dol\u016f a n\u011bkolikr\u00e1t to zopakujete, t\u00edm si vyrovn\u00e1te z\u00e1da.<\/p>\n<p style=\"text-align: justify;\">Kdykoliv si sednete, nakr\u00e1tko vt\u00e1hn\u011bte b\u0159i\u0161n\u00ed svaly, m\u011blo by se to st\u00e1t pravideln\u00fdm zvykem.<\/p>\n<p style=\"text-align: justify;\"><strong>Mal\u00e9 kroky, velk\u00e9 v\u00fdsledky!<\/strong><\/p>\n<p style=\"text-align: justify;\">K prov\u00e1d\u011bn\u00ed stre\u010dinku a j\u00f3gy nen\u00ed pot\u0159eba velk\u00e9ho prostoru, ale mus\u00edte b\u00fdt k cvi\u010den\u00ed odhodl\u00e1ni. Nenechte se zcela pohltit ka\u017edodenn\u00edm shonem a najd\u011bte si chvilku na procvi\u010den\u00ed t\u011bla nap\u0159. takto:<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Stre\u010dink a v\u00fdpady&nbsp; <\/strong><strong><strong>(Fotka 1-2)<\/strong><br \/><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Lehn\u011bte si na z\u00e1da, zvedn\u011bte se v pase a sna\u017ete se rukama dotknout prst\u016f na nohou, v t\u00e9to poloze setrvejte 20-30 vte\u0159in. Pot\u00e9 se p\u0159ekulte na b\u0159icho, p\u0159itiskn\u011bte ruce na podlaze k bok\u016fm, p\u0159i\u010dem\u017e ob\u011b ky\u010dle z\u016fstanou v kontaktu s podlahou. Zhluboka d\u00fdchejte a uvol\u0148ujte ka\u017ed\u00e9 m\u00edsto na t\u011ble, kde c\u00edt\u00edte nap\u011bt\u00ed. &nbsp;<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>&ldquo;Poloha kobry<\/strong><strong>&rdquo;&nbsp; <\/strong><strong>(Fotka 3)<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">1. Lehn\u011bte si na b\u0159icho. Nat\u00e1hn\u011bte nohy co nejv\u00edce dozadu, n\u00e1rty se dot\u00fdkaj\u00ed podlahy. Ohn\u011bte lokty, zvedn\u011bte trup a op\u0159ete se o p\u0159edlokt\u00ed le\u017e\u00edc\u00ed na podlaze. Ruce m\u00ed\u0159\u00ed s nata\u017een\u00fdmi dlan\u011bmi rovn\u011b dop\u0159edu. (Poloha p\u0159ipom\u00edn\u00e1 kobru p\u0159ipravuj\u00edc\u00ed se u zem\u011b na \u00fatok.)<\/p>\n<p style=\"text-align: justify;\">2. Nadechn\u011bte se a tla\u010dte ruce sm\u011brem do podlahy a m\u00edrn\u011b dozadu, jako byste se cht\u011bli po podlaze posunovat dop\u0159edu. Pot\u00e9 pa\u017ee rozt\u00e1hn\u011bte a sou\u010dasn\u011b zvedn\u011bte trup i nohy n\u011bkolik centimetr\u016f nad podlahu z\u00e1rove\u0148 s n\u00e1dechem. Stehna jsou m\u00edrn\u011b nato\u010dena dovnit\u0159 a napjat\u00e9 pa\u017ee pooto\u010den\u00e9 nahoru.<\/p>\n<p style=\"text-align: justify;\">3. Tiskn\u011bte kostr\u010d ke stydk\u00e9 kosti a stydkou kost zvedn\u011bte sm\u011brem k pupku. Zu\u017ete ky\u010dle. Zpevn\u011bte h\u00fd\u017ed\u011b.<\/p>\n<p style=\"text-align: justify;\">4. Zatla\u010dte lopatky proti z\u00e1d\u016fm a vytr\u010dte postrann\u00ed \u017eebra dop\u0159edu. Zvedn\u011bte hrudn\u00ed kost, ale netla\u010dte p\u0159edn\u00ed \u017eebra dop\u0159edu, co\u017e zpevn\u00ed doln\u00ed \u010d\u00e1st zad. D\u00edvejte se zp\u0159\u00edma nebo m\u00edrn\u011b zaklo\u0148te hlavu, p\u0159itom dbejte, abyste vzadu nestla\u010dovali krk a nenap\u00ednali hrdlo.<\/p>\n<ul>\n<li style=\"text-align: justify;\">&ldquo;<strong>Poloha st\u0159echy&rdquo; <\/strong><strong><strong>(Fotka 4)<\/strong><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">1. Klekn\u011bte si na kolena a op\u0159ete si ruce o podlahu. Kolena mus\u00ed b\u00fdt kolmo pod ky\u010dlemi, ruce m\u00edrn\u011b p\u0159ed rameny. Rozt\u00e1hn\u011bte dlan\u011b, ukazov\u00e1\u010dky m\u00ed\u0159\u00ed rovnob\u011b\u017en\u011b nebo jsou lehce vyto\u010den\u00e9 ven, zat\u00e1hn\u011bte prsty u nohou.<\/p>\n<p style=\"text-align: justify;\">2. Vydechn\u011bte a zvedn\u011bte kolena od podlahy. Nejd\u0159\u00edve dr\u017ete kolena lehce pokr\u010den\u00e1. Prot\u00e1hn\u011bte kostr\u010d od p\u00e1nve a m\u00edrn\u011b ji tla\u010dte sm\u011brem k stydk\u00e9 kosti. Proti tomuto odporu zvedn\u011bte sedac\u00ed kosti sm\u011brem k obloze a z vnit\u0159n\u00edch kotn\u00edk\u016f t\u00e1hn\u011bte vnit\u0159n\u00ed strany nohou vzh\u016fru ke slabin\u00e1m.<\/p>\n<p style=\"text-align: justify;\">3. P\u0159i v\u00fddechu tla\u010dte horn\u00ed \u010d\u00e1sti stehen dozadu a prot\u00e1hn\u011bte paty na podlahu nebo sm\u011brem k n\u00ed. Zpevn\u011bte vn\u011bj\u0161\u00ed stehna a horn\u00ed \u010d\u00e1sti stehen m\u00edrn\u011b pooto\u010dte sm\u011brem dovnit\u0159. Zu\u017ete p\u0159edn\u00ed p\u00e1nevn\u00ed oblast.<\/p>\n<p style=\"text-align: justify;\">4. Zpevn\u011bte vn\u011bj\u0161\u00ed pa\u017ee a tiskn\u011bte ko\u0159eny ukazov\u00e1\u010dk\u016f k podlaze. Z t\u011bchto dvou bod\u016f zvedn\u011bte&nbsp; vnit\u0159n\u00ed pa\u017ee od z\u00e1p\u011bst\u00ed a\u017e k ho\u0159ej\u0161k\u016fm ramen. Zatla\u010dte lopatky do zad, pot\u00e9 je uvoln\u011bte a t\u00e1hn\u011bte sm\u011brem ke kostr\u010di. Dr\u017ete hlavu mezi horn\u00edmi \u010d\u00e1stmi pa\u017e\u00ed, ale nesv\u011b\u0161ujte ji.<\/p>\n<p style=\"text-align: justify;\">5. V t\u00e9to poloze setrvejte 1 a\u017e 3 minuty. Potom ohn\u011bte kolena k podlaze se sou\u010dasn\u00fdm v\u00fddechem a odpo\u010di\u0148te si.<\/p>\n<p><strong><strong>Fotka 1-2&nbsp; <\/strong><\/strong>Stre\u010dink a v\u00fdpady<br \/><strong>Fotka 3 <\/strong>Poloha kobry<br \/><strong><strong>Fotka 4 <\/strong><\/strong>Poloha st\u0159echy<br \/>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u011bhem pot\u00e1p\u011b\u010dsk\u00e9 dovolen\u00e9 m\u016f\u017eete zkvalitnit sv\u00e9 ponory udr\u017eov\u00e1n\u00edm pru\u017enosti t\u011bla a v\u0161eobecn\u00e9 fyzick\u00e9 kondice vhodn\u00fdm cvi\u010den\u00edm. N\u00e1sleduj\u00edc\u00ed doporu\u010den\u00e9 cviky se snadno prov\u00e1d\u011bj\u00ed i na palub\u011b&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11374713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[384],"tags":[],"authors":[1008],"class_list":["post-11385591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-clanky","authors-franca-di-muzio-cs_cz"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Na palub\u011b v dobr\u00e9 kondici - Alert Diver<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alertdiver.eu\/cs_CZ\/clanky\/na-palube-v-dobre-kondici\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Na palub\u011b v dobr\u00e9 kondici - Alert Diver\" \/>\n<meta property=\"og:description\" content=\"B\u011bhem pot\u00e1p\u011b\u010dsk\u00e9 dovolen\u00e9 m\u016f\u017eete zkvalitnit sv\u00e9 ponory udr\u017eov\u00e1n\u00edm pru\u017enosti t\u011bla a v\u0161eobecn\u00e9 fyzick\u00e9 kondice vhodn\u00fdm cvi\u010den\u00edm. 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