{"id":1487,"date":"2026-02-24T19:42:56","date_gmt":"2026-02-24T18:42:56","guid":{"rendered":"https:\/\/klubdiabetikuzlin.cz\/?p=1487"},"modified":"2026-02-24T20:00:41","modified_gmt":"2026-02-24T19:00:41","slug":"cviceni-na-stolicce","status":"publish","type":"post","link":"https:\/\/klubdiabetikuzlin.cz\/index.php\/cviceni-na-stolicce\/","title":{"rendered":"Cvi\u010den\u00ed na stoli\u010dce"},"content":{"rendered":"\n<p>Cvi\u010den\u00ed na stoli\u010dce (\u017eidli) je ide\u00e1ln\u00ed formou fyzick\u00e9 aktivity pro seniory, za\u010d\u00e1te\u010dn\u00edky a lidi s omezenou pohyblivost\u00ed. Pom\u00e1h\u00e1 uvolnit ztuhl\u00e9 klouby, pos\u00edlit svaly a zlep\u0161it krevn\u00ed ob\u011bh.<\/p>\n\n\n\n<p>Zde je p\u0159ehled efektivn\u00edch cvik\u016f rozd\u011blen\u00fdch podle zam\u011b\u0159en\u00ed:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-pale-cyan-blue-background-color has-background\">1. Zah\u0159\u00e1t\u00ed a mobilita (kardio v sed\u011b)<\/p>\n\n\n\n<ul class=\"wp-block-list has-pale-cyan-blue-background-color has-background\">\n<li><strong>Pochodov\u00e1n\u00ed v sed\u011b:<\/strong>&nbsp;Sedn\u011bte si na p\u0159edn\u00ed \u010d\u00e1st \u017eidle, dr\u017ete rovn\u00e1 z\u00e1da a st\u0159\u00eddav\u011b zvedejte kolena, jako byste pochodovali.<\/li>\n\n\n\n<li><strong>Krou\u017een\u00ed rameny:<\/strong>&nbsp;Zvedn\u011bte ramena k u\u0161\u00edm a pomalu jimi kru\u017ete dozadu a dop\u0159edu.<\/li>\n\n\n\n<li><strong>Oto\u010dky hlavou:<\/strong>&nbsp;Pomalu ot\u00e1\u010dejte hlavou doleva a doprava, abyste uvolnili kr\u010dn\u00ed p\u00e1te\u0159.<\/li>\n\n\n\n<li><strong>Zved\u00e1n\u00ed nohou (Marching):<\/strong>\u00a0Zvedejte st\u0159\u00eddav\u011b pokr\u010den\u00e1 kolena k hrudn\u00edku.\u00a0<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-light-green-cyan-background-color has-background\">2. Posilov\u00e1n\u00ed (st\u0159ed t\u011bla, nohy, pa\u017ee)<\/p>\n\n\n\n<ul class=\"wp-block-list has-light-green-cyan-background-color has-background\">\n<li class=\"has-light-green-cyan-background-color has-background\"><strong>D\u0159epy na stoli\u010dku:<\/strong>&nbsp;Postavte se p\u0159ed \u017eidli, pomalu si sedejte a zase vst\u00e1vejte, ani\u017e byste si pom\u00e1hali rukama (pokud to jde).<\/li>\n\n\n\n<li class=\"has-light-green-cyan-background-color has-background\"><strong>Zved\u00e1n\u00ed nata\u017een\u00e9 nohy:<\/strong>&nbsp;V sed\u011b narovnejte jednu nohu a zvedejte ji m\u00edrn\u011b nad zem, dr\u017ete p\u00e1r sekund a st\u0159\u00eddejte nohy.<\/li>\n\n\n\n<li class=\"has-light-green-cyan-background-color has-background\"><strong>Zpevn\u011bn\u00ed b\u0159icha (zkracova\u010dky):<\/strong>&nbsp;Posa\u010fte se na okraj, chy\u0165te se za okraje stoli\u010dky, zpevn\u011bte b\u0159icho a nadzvedn\u011bte ob\u011b chodidla z podlahy.<\/li>\n\n\n\n<li class=\"has-light-green-cyan-background-color has-background\"><strong>Rotace trupu (Twist):<\/strong>&nbsp;Posa\u010fte se rovn\u011b, ruce dejte za hlavu nebo p\u0159ed prsa a pomalu se ot\u00e1\u010dejte v pase na jednu a druhou stranu.<\/li>\n\n\n\n<li class=\"has-light-green-cyan-background-color has-background\"><strong>Kliky o \u017eidli:<\/strong>&nbsp;Op\u0159ete se rukama o sedadlo pevn\u00e9 \u017eidle a d\u011blejte kliky (vhodn\u00e9 pro pos\u00edlen\u00ed prsn\u00edch sval\u016f a triceps\u016f).&nbsp;<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-pale-cyan-blue-background-color has-background\">3. Prota\u017een\u00ed (stre\u010dink)<\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list has-pale-cyan-blue-background-color has-background\">\n<li><strong>P\u0159edklon v sed\u011b:<\/strong>&nbsp;S v\u00fddechem se pomalu p\u0159edkl\u00e1n\u011bjte k zemi, uvoln\u011bte z\u00e1da a hlavu.<\/li>\n\n\n\n<li><strong>Prota\u017een\u00ed hrudn\u00edku:<\/strong>&nbsp;Sedn\u011bte si na okraj, ruce dejte dozadu za op\u011bradlo a jemn\u011b tla\u010dte hrudn\u00edk vp\u0159ed.<\/li>\n\n\n\n<li><strong>Prota\u017een\u00ed zad (kocour\/kr\u00e1va):<\/strong>&nbsp;P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da a pod\u00edvejte se vzh\u016fru, p\u0159i v\u00fddechu se vyhrbte.<\/li>\n\n\n\n<li><strong>Rotace p\u00e1te\u0159e:<\/strong>&nbsp;Sedn\u011bte si bokem k op\u011bradlu, chytn\u011bte se ob\u011bma rukama op\u011bradla a jemn\u011b se oto\u010dte za rukama.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Bezpe\u010dnostn\u00ed z\u00e1sady<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pevn\u00e1 \u017eidle:<\/strong>&nbsp;V\u017edy pou\u017e\u00edvejte stabiln\u00ed \u017eidli bez kole\u010dek.<\/li>\n\n\n\n<li><strong>Dr\u017een\u00ed t\u011bla:<\/strong>&nbsp;Cvi\u010dte s rovn\u00fdmi z\u00e1dy, neop\u00edrejte se o op\u011bradlo (pokud to nen\u00ed sou\u010d\u00e1st\u00ed cviku).<\/li>\n\n\n\n<li><strong>D\u00fdch\u00e1n\u00ed:<\/strong>&nbsp;P\u0159i cvi\u010den\u00ed nezadr\u017eujte dech.<\/li>\n\n\n\n<li><strong>Bez bolesti:<\/strong>&nbsp;Pohyby prov\u00e1d\u011bjte plynule a vyhn\u011bte se cvik\u016fm, kter\u00e9 zp\u016fsobuj\u00ed ostrou bolest.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Pro nejlep\u0161\u00ed v\u00fdsledky cvi\u010dte alespo\u0148 30 minut, ide\u00e1ln\u011b 3x t\u00fddn\u011b, nebo za\u0159azujte kr\u00e1tk\u00e9 prota\u017een\u00ed ka\u017edou hodinu sezen\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010den\u00ed na stoli\u010dce (\u017eidli) je ide\u00e1ln\u00ed formou fyzick\u00e9 aktivity pro seniory, za\u010d\u00e1te\u010dn\u00edky a lidi s omezenou pohyblivost\u00ed. Pom\u00e1h\u00e1 uvolnit ztuhl\u00e9 klouby, pos\u00edlit svaly a zlep\u0161it krevn\u00ed ob\u011bh. Zde je p\u0159ehled efektivn\u00edch cvik\u016f rozd\u011blen\u00fdch podle zam\u011b\u0159en\u00ed: 1. Zah\u0159\u00e1t\u00ed a mobilita (kardio v sed\u011b) 2. Posilov\u00e1n\u00ed (st\u0159ed t\u011bla, nohy, pa\u017ee) 3. Prota\u017een\u00ed (stre\u010dink) Bezpe\u010dnostn\u00ed z\u00e1sady Pro nejlep\u0161\u00ed &hellip; <a href=\"https:\/\/klubdiabetikuzlin.cz\/index.php\/cviceni-na-stolicce\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8222;Cvi\u010den\u00ed na stoli\u010dce&#8220;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-projekty"],"_links":{"self":[{"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/posts\/1487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1487"}],"version-history":[{"count":4,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/posts\/1487\/revisions"}],"predecessor-version":[{"id":1494,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/posts\/1487\/revisions\/1494"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/media\/1488"}],"wp:attachment":[{"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/klubdiabetikuzlin.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}