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Z kancelárie rovno na tréning? Ako si neodpáliť chrbát po pár metroch
Dve hodiny popoludní a váš zadok je stále prilepený ku kancelárskej stoličke? Zhrbení nad počítačom počítate minúty, aby ste konečne mohli vhupnúť do tenisiek? Tak to je najlepší spôsob, ako si odpáliť chrbát. Bolesť vás uzemní aj na pár týždňov a namiesto tréningu budete behať po lekárňach.
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Ľudské telo je evolučne prispôsobené na pohyb a ten ho udržuje v zdravom stave. Dlhodobým sedením nedostáva to, čo potrebuje, na čo je stavané. Sedíme v aute, doma, v práci, spolu aj 13 - 15 hodín denne. Čo je masaker. Navyše sedíme nesprávne. Výsledok?
Prestávajú fungovať stabilizátory chrbtice, ramená sa prepadávajú dopredu, zhrbený postoj vedie k bolestiam krku, ramien až k migrénam. To sa síce nestane behom jedného – dvoch rokov, ale po piatich až desiatich určite áno.
Dlhodobé sedenie vedie k skracovaniu brušných a sedacích svalov, preťažujú sa svaly chrbta, tuhne drieková oblasť. Skrátený sval už nemôže fungovať správne - niečo sa poposúva, niečo sa preťažuje, problémy sa reťazia a objavujú sa bolesti. Ak po presedenom dni svoje telo ešte dorazíte intervalmi alebo dlhým behom, časom si na tento článok určite spomeniete.
Čo s tým?
Zaraďte do svojej rutiny aspoň raz - dvakrát týždenne silový tréning. Ten vám pomôže nielen vyhnúť sa bolestivým zraneniam, ale aj zlepší váš výkon.
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- Pracujte na rozsahu kĺbov. Ak nie je ich mobilita dostatočná, kĺb sa nebude správne správať pri pohybe a preťaží inú časť tela.
- Pred tréningom nevynechávajte rozcvičku.
- Záťaž pri tréningu zvyšujte postupne a nezabúdajte na voľnejší týždeň.
- Strečing nemusí nasledovať hneď po cvičení. Ak si ho dáte až večer pri telke, vždy to bude viac ako nič.
- Sedenie pri počítači nie je regenerácia, radšej sa dobre vyspite.
- Pomoc od odborníkov – fyzioterapeut alebo poctivý tréner vám ušetria budúce problémy.
Online fyzio výzva
Chrbát sa vám poďakuje, ak kliknete na web
Lekar.sk a prihlásite sa do 28-dňového plánu s videami od skúseného fyzioterapeuta. Vďaka jednoduchým, no účinným cvikom, ktoré nezaberú viac ako 10 až 15 minút denne, rozhýbete stuhnutú šiju, zmiernite bolesti krčnej chrbtice i hlavy a zlepšíte držanie svojho tela.
Každý týždeň vám mailom príde nový 7-dňový plán s dvoma cvikmi na každý deň. Aj s vysvetlením, prečo ich robiť a ako pomáhajú. Väčšinu cvikov zvládnete bez pomôcok. Ak sa pýtate, za koľko? Odpoveď je: zadarmo.
14.7.2025 /
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Zdravie / Autor: PRomo / Foto: Shutterstock
Zdielať článok na Facebooku
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NAJČÍTANEJŠIE
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