{"id":7525,"date":"2026-03-03T22:33:56","date_gmt":"2026-03-03T20:33:56","guid":{"rendered":"http:\/\/www.zdravezezahrady.top\/?p=7525"},"modified":"2026-03-03T22:33:56","modified_gmt":"2026-03-03T20:33:56","slug":"provadejte-tyto-cviky-v-posteli-pred-spanim-pro-lepsi-spanek-a-zdravi","status":"publish","type":"post","link":"http:\/\/www.zdravezezahrady.top\/?p=7525","title":{"rendered":"Prov\u00e1d\u011bjte tyto cviky v posteli p\u0159ed span\u00edm pro lep\u0161\u00ed sp\u00e1nek a zdrav\u00ed"},"content":{"rendered":"\n<p>Klidn\u00fd no\u010dn\u00ed sp\u00e1nek je nezbytn\u00fd pro udr\u017een\u00ed dobr\u00e9ho fyzick\u00e9ho i du\u0161evn\u00edho zdrav\u00ed. Mnoho lid\u00ed v\u0161ak m\u00e1 pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm nebo s udr\u017een\u00edm sp\u00e1nku kv\u016fli stresu, \u00fazkosti nebo prost\u011b neznalosti spr\u00e1vn\u00fdch technik k uvoln\u011bn\u00ed. V\u011bd\u011bli jste ale, \u017ee proveden\u00ed n\u011bkolika jednoduch\u00fdch cvik\u016f p\u0159ed span\u00edm v\u00e1m m\u016f\u017ee pomoci relaxovat, zlep\u0161it kvalitu sp\u00e1nku a dokonce uvolnit nap\u011bt\u00ed v t\u011ble?<\/p>\n\n\n\n<p>Zde je n\u011bkolik snadn\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt v pohodl\u00ed sv\u00e9 postele t\u011bsn\u011b p\u0159ed span\u00edm. Tato cvi\u010den\u00ed v\u00e1m nejen pomohou snadn\u011bji usnout, ale tak\u00e9 podpo\u0159\u00ed celkov\u00e9 zdrav\u00ed.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Prota\u017een\u00ed krku<br>Nap\u011bt\u00ed v krku se m\u016f\u017ee b\u011bhem dne hromadit, zejm\u00e9na pokud jste dlouh\u00e9 hodiny sed\u011bli u stolu nebo pracovali na po\u010d\u00edta\u010di. Jemn\u00e9 prota\u017een\u00ed krku m\u016f\u017ee tuto ztuhlost zm\u00edrnit a pomoci sval\u016fm uvolnit se.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Sedn\u011bte si nebo si lehn\u011bte do pohodln\u00e9 polohy. Pomalu naklo\u0148te hlavu k prav\u00e9mu rameni, vydr\u017ete 5\u201310 sekund a pot\u00e9 p\u0159ejd\u011bte na levou stranu.<br>Pot\u00e9 jemn\u011b oto\u010dte hlavu doprava a sna\u017ete se srovnat bradu s ramenem, vydr\u017ete n\u011bkolik sekund a opakujte vlevo.<br>Dokon\u010dete jemn\u00fdm p\u0159ita\u017een\u00edm brady k hrudn\u00edku a vydr\u017ete n\u011bkolik sekund.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Krou\u017een\u00ed rameny<br>Nap\u011bt\u00ed v ramenou je b\u011b\u017en\u00e9 po dlouh\u00e9m pracovn\u00edm dni, zvl\u00e1\u0161t\u011b pokud jste se hrbili nad stolem. Krou\u017een\u00ed rameny pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v horn\u00ed \u010d\u00e1sti zad a ramenou, co\u017e usnad\u0148uje relaxaci.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Le\u017ete na z\u00e1dech v posteli a pokr\u010dte rameny, zvedn\u011bte ramena k u\u0161\u00edm a pot\u00e9 je pomalu krou\u017eiv\u00fdmi pohyby ot\u00e1\u010dejte dozadu.<br>Prove\u010fte 5\u201310 krou\u017een\u00ed rameny jedn\u00edm sm\u011brem a pot\u00e9 p\u0159epn\u011bte na opa\u010dn\u00fd sm\u011br.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Zkroucen\u00ed p\u00e1te\u0159e<br>Zkroucen\u00ed p\u00e1te\u0159e je skv\u011bl\u00e9 pro uvoln\u011bn\u00ed nap\u011bt\u00ed v doln\u00ed \u010d\u00e1sti zad a podporu relaxace p\u0159ed span\u00edm. Pom\u00e1h\u00e1 prot\u00e1hnout p\u00e1te\u0159, uvolnit svalov\u00e9 nap\u011bt\u00ed a podpo\u0159it flexibilitu.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi koleny a chodidly naplocho na posteli. Nat\u00e1hn\u011bte ruce do stran.<br>Pomalu nechte ob\u011b kolena klesnout na jednu stranu a ramena dr\u017ete uzemn\u011bn\u00e1. V t\u00e9to pozici vydr\u017ete 20\u201330 sekund a zhluboka d\u00fdchejte.<br>Vra\u0165te se do v\u00fdchoz\u00ed polohy a opakujte na druh\u00e9 stran\u011b.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Prota\u017een\u00ed nohou<br>Prota\u017een\u00ed nohou m\u016f\u017ee pomoci uvolnit svaly v doln\u00ed \u010d\u00e1sti t\u011bla a zm\u00edrnit nap\u011bt\u00ed z celodenn\u00edho st\u00e1n\u00ed nebo ch\u016fze. To je obzvl\u00e1\u0161t\u011b u\u017eite\u010dn\u00e9 pro lidi s neklidn\u00fdma nohama nebo svalov\u00fdmi k\u0159e\u010demi.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Le\u017ete na z\u00e1dech a nat\u00e1hn\u011bte jednu nohu rovn\u011b ke stropu.<br>Uchopte zadn\u00ed \u010d\u00e1st stehna nebo l\u00fdtka (vyhn\u011bte se kolenu) a jemn\u011b jej p\u0159it\u00e1hn\u011bte k sob\u011b. Vydr\u017ete 20\u201330 sekund a pot\u00e9 p\u0159epn\u011bte na druhou nohu.<br>M\u016f\u017eete tak\u00e9 zkusit jemn\u00e9 prota\u017een\u00ed hamstring\u016f tak, \u017ee budete m\u00edt jednu nohu pokr\u010denou a druhou nata\u017eenou, p\u0159i\u010dem\u017e se dostanete k prst\u016fm u nohou.<\/p>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Pozice d\u00edt\u011bte (upraven\u00e1)<br>Pozice d\u00edt\u011bte je j\u00f3gov\u00e1 pozice, kter\u00e1 jemn\u011b protahuje z\u00e1da a ky\u010dle a z\u00e1rove\u0148 podporuje relaxaci. Upravenou verzi t\u00e9to pozice lze prov\u00e1d\u011bt v posteli pro uklid\u0148uj\u00edc\u00ed \u00fa\u010dinek.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Klekn\u011bte si na postel a pot\u00e9 jemn\u011b spus\u0165te t\u011blo sm\u011brem ke stehn\u016fm, p\u0159i\u010dem\u017e \u010delo nechte spo\u010d\u00edvat na posteli.<br>Nat\u00e1hn\u011bte pa\u017ee p\u0159ed sebe nebo je polo\u017ete vedle t\u011bla, podle toho, co v\u00e1m bude pohodln\u011bj\u0161\u00ed.<br>Zhluboka se nadechn\u011bte a vydr\u017ete v t\u00e9to pozici 30 sekund a\u017e 1 minutu.<\/p>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Hlubok\u00e9 d\u00fdch\u00e1n\u00ed a relaxace<br>Hlubok\u00e1 dechov\u00e1 cvi\u010den\u00ed mohou sn\u00ed\u017eit \u00fazkost a pomoci uklidnit va\u0161i mysl, \u010d\u00edm\u017e v\u00e1s p\u0159iprav\u00ed na klidn\u00fd sp\u00e1nek. Za\u010dlen\u011bn\u00ed tohoto cvi\u010den\u00ed do va\u0161\u00ed ve\u010dern\u00ed rutiny v\u00e1m dod\u00e1 pocit uvoln\u011bn\u00ed a p\u0159ipravenosti na span\u00ed.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Le\u017ete na z\u00e1dech a pomalu a zhluboka se nadechn\u011bte nosem a nat\u00e1hn\u011bte b\u0159icho. Zadr\u017ete dech na n\u011bkolik sekund.<br>Pomalu vydechn\u011bte \u00fasty a uvoln\u011bte ve\u0161ker\u00e9 nap\u011bt\u00ed.<br>Tuto techniku \u200b\u200bhlubok\u00e9ho d\u00fdch\u00e1n\u00ed opakujte 5\u201310 minut, abyste pln\u011b uvolnili t\u011blo i mysl.<\/p>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Prota\u017een\u00ed kolen k hrudn\u00edku<br>Tento pohyb pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v doln\u00ed \u010d\u00e1sti zad a prot\u00e1hnout h\u00fd\u017e\u010fov\u00e9 svaly, co\u017e je skv\u011bl\u00e9 pro ty, kte\u0159\u00ed po dlouh\u00e9m dni poci\u0165uj\u00ed nepohodl\u00ed v doln\u00ed \u010d\u00e1sti t\u011bla.<\/li>\n<\/ol>\n\n\n\n<p>Jak na to:<br>Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi koleny a chodidly naplocho na posteli. Pomalu p\u0159it\u00e1hn\u011bte jedno koleno k hrudn\u00edku a dr\u017ete ho ob\u011bma rukama.<br>Dr\u017ete prota\u017een\u00ed 20\u201330 sekund a pot\u00e9 p\u0159ejd\u011bte na druhou nohu.<br>Pro hlub\u0161\u00ed prota\u017een\u00ed p\u0159it\u00e1hn\u011bte ob\u011b kolena k hrudn\u00edku sou\u010dasn\u011b.<br>Pro\u010d v\u00e1m tyto pohyby pom\u00e1haj\u00ed l\u00e9pe sp\u00e1t<br>Relaxace: Tyto pohyby aktivuj\u00ed v\u00e1\u0161 parasympatick\u00fd nervov\u00fd syst\u00e9m, kter\u00fd je zodpov\u011bdn\u00fd za relaxaci. Zklidn\u011bn\u00edm t\u011bla je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee sn\u00e1ze usnete.<br>Uvoln\u011bn\u00ed sval\u016f: Prota\u017een\u00ed a uvoln\u011bn\u00ed nap\u011bt\u00ed ve svalech zabr\u00e1n\u00ed tomu, aby v\u00e1m nepohodl\u00ed naru\u0161ovalo sp\u00e1nek. Uvoln\u011bn\u00e9 t\u011blo je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed klidn\u00e9 noci.<br>V\u0161\u00edmavost: Tato cvi\u010den\u00ed v\u00e1m pomohou l\u00e9pe se sladit s va\u0161\u00edm t\u011blem a mysl\u00ed, co\u017e v\u00e1m umo\u017en\u00ed uvolnit se a vy\u010distit si my\u0161lenky p\u0159ed span\u00edm.<br>Z\u00e1v\u011br<br>Za\u010dlen\u011bn\u00ed t\u011bchto jednoduch\u00fdch pohyb\u016f do va\u0161\u00ed ve\u010dern\u00ed rutiny v\u00e1m m\u016f\u017ee pomoci uvolnit se, zm\u00edrnit nap\u011bt\u00ed a rychleji usnout.<br>Nemus\u00edte opustit pohodl\u00ed sv\u00e9 postele, abyste si mohli u\u017e\u00edt v\u00fdhody t\u011bchto relaxa\u010dn\u00edch protahovac\u00edch cvi\u010den\u00ed a pozic. Sta\u010d\u00ed jen p\u00e1r minut ka\u017edou noc a m\u016f\u017eete zlep\u0161it kvalitu sv\u00e9ho sp\u00e1nku a probudit se sv\u011b\u017e\u00ed a pln\u00ed energie!<\/p>\n\n\n\n<p>Pokud v\u00e1m tyto tipy pomohly, nezapome\u0148te d\u00e1t like a sd\u00edlet tento p\u0159\u00edsp\u011bvek se sv\u00fdmi p\u0159\u00e1teli a rodinou. Pomozme si navz\u00e1jem u\u017e\u00edvat lep\u0161\u00ed sp\u00e1nek a celkov\u00e9 zdrav\u00ed! Sladk\u00e9 sny!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Klidn\u00fd no\u010dn\u00ed sp\u00e1nek je nezbytn\u00fd pro udr\u017een\u00ed dobr\u00e9ho fyzick\u00e9ho i du\u0161evn\u00edho zdrav\u00ed. Mnoho lid\u00ed v\u0161ak m\u00e1 pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm nebo s udr\u017een\u00edm sp\u00e1nku kv\u016fli stresu, \u00fazkosti nebo prost\u011b neznalosti spr\u00e1vn\u00fdch [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-7525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tipy"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prov\u00e1d\u011bjte tyto cviky v posteli p\u0159ed span\u00edm pro lep\u0161\u00ed sp\u00e1nek a zdrav\u00ed - Zdrave<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.zdravezezahrady.top\/?p=7525\" \/>\n<meta property=\"og:locale\" content=\"uk_UA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prov\u00e1d\u011bjte tyto cviky v posteli p\u0159ed span\u00edm pro lep\u0161\u00ed sp\u00e1nek a zdrav\u00ed - Zdrave\" \/>\n<meta property=\"og:description\" content=\"Klidn\u00fd no\u010dn\u00ed sp\u00e1nek je nezbytn\u00fd pro udr\u017een\u00ed dobr\u00e9ho fyzick\u00e9ho i du\u0161evn\u00edho zdrav\u00ed. 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