{"id":8691,"date":"2024-02-14T00:00:00","date_gmt":"2024-02-13T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/mate-caste-bolesti-chrbta-a-problemy-s-flexibilitou-skuste-jogu-a-objavte-jej-silu\/"},"modified":"2024-02-14T00:00:00","modified_gmt":"2024-02-13T23:00:00","slug":"mate-caste-bolesti-chrbta-a-problemy-s-flexibilitou-skuste-jogu-a-objavte-jej-silu","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/mate-caste-bolesti-chrbta-a-problemy-s-flexibilitou-skuste-jogu-a-objavte-jej-silu\/","title":{"rendered":"M\u00e1te \u010dast\u00e9 bolesti chrbta a probl\u00e9my s flexibilitou? Sk\u00faste jogu a objavte jej silu!"},"content":{"rendered":"

V dne\u0161nom upon\u00e1h\u013eanom svete, kde sedav\u00fd sp\u00f4sob \u017eivota<\/strong> a stres dominuj\u00fa n\u00e1\u0161mu ka\u017edodenn\u00e9mu tempu, je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 sp\u00f4soby, ako sa postara\u0165 o svoje fyzick\u00e9 a du\u0161evn\u00e9 zdravie.<\/p>\n

Jedn\u00fdm z naj\u00fa\u010dinnej\u0161\u00edch n\u00e1strojov na dosiahnutie tohto cie\u013ea je prax jogy. <\/strong><\/p>\n

Joga, ktor\u00e1 zah\u0155\u0148a cvi\u010denia na zlep\u0161enie flexibility, posilnenie tela<\/strong> a upokojenie mysle, pon\u00faka komplexn\u00fd pr\u00edstup k zdraviu a pohode.<\/p>\n

Zistite, ako pravideln\u00e1 prax jogy m\u00f4\u017ee zmeni\u0165 v\u00e1\u0161 \u017eivot a prinies\u0165 v\u00e1m zdravie, harm\u00f3niu a pohodu, ktor\u00fa si zasl\u00fa\u017eite.<\/p>\n

1. Zlep\u0161uje flexibilitu<\/strong><\/h3>\n

Flexibilita je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou fyzick\u00e9ho zdravia.<\/strong><\/p>\n

Mobilita je schopnos\u0165 k\u013abov pohybova\u0165 sa cel\u00fdm a zdrav\u00fdm rozsahom pohybu bez toho, aby boli obmedzovan\u00e9 in\u00fdmi tkanivami, ako s\u00fa v\u00e4zy, \u0161\u013eachy alebo svaly.<\/p>\n

Zn\u00ed\u017een\u00e1 flexibilita je prirodzenou s\u00fa\u010das\u0165ou starnutia<\/strong>. \u0160t\u00fadia z roku 2019 zistila, \u017ee joga zlep\u0161ila flexibilitu u dospel\u00fdch a najm\u00e4 u star\u0161\u00edch \u013eud\u00ed.\u00a0<\/strong><\/p>\n

\u00a0\u201eKe\u010f je pohyblivos\u0165 obmedzen\u00e1, preto\u017ee svaly s\u00fa pr\u00edli\u0161 nap\u00e4t\u00e9, schopnos\u0165 bezpe\u010dne vykon\u00e1va\u0165 ka\u017edodenn\u00e9 \u00falohy, ako aj cvi\u010denia od behu po silov\u00fd tr\u00e9ning, sa zni\u017euje\u201c<\/strong>, vysvet\u013euje Adam Rivadeneyra, lek\u00e1r \u0161portov\u00e9ho lek\u00e1rstva z Hoag Orthopedic Institute.<\/p><\/blockquote>\n

Joga pon\u00faka na v\u00fdber mnoho \u0161t\u00fdlov, ktor\u00e9 sa l\u00ed\u0161ia intenzitou od vysokej cez stredn\u00fa a\u017e po miernu.<\/p>\n

Zistilo sa, \u017ee aj \u0161t\u00fdly s najni\u017e\u0161ou intenzitou zvy\u0161uj\u00fa flexibilitu.<\/p>\n

Jogov\u00e9 poz\u00edcie funguj\u00fa tak, \u017ee si na\u0165ahujete svaly.<\/strong> M\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 lep\u0161ie sa pohybova\u0165 a c\u00edti\u0165 sa menej stuhnut\u00ed alebo unaven\u00ed.<\/p>\n

Je ve\u013emi pravdepodobn\u00e9, \u017ee u\u017e po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pravideln\u00e9ho cvi\u010denia jogy za\u010dnete poci\u0165ova\u0165 postupn\u00e9 uvo\u013e\u0148ovanie svalov a v\u00e4\u010d\u0161iu ohybnos\u0165.<\/strong><\/p>\n

2. Pom\u00e1ha pri odb\u00faravan\u00ed stresu<\/strong><\/h3>\n

Prax jogy je zn\u00e1ma svoj\u00edm schopn\u00fdm zn\u00ed\u017ei\u0165 hladinu stresu a uvo\u013eni\u0165 nap\u00e4tie v tele. <\/strong><\/p>\n

Medit\u00e1cia a hlbok\u00e9 d\u00fdchanie, ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou jogy,<\/strong> m\u00f4\u017eu pom\u00f4c\u0165 upokoji\u0165 myse\u013e a zn\u00ed\u017ei\u0165 \u00fazkos\u0165.<\/p>\n

Mnoh\u00ed, ktor\u00ed cvi\u010dia jogu, to robia pre jej v\u00fdhody z h\u013eadiska relax\u00e1cie a zvl\u00e1dania stresu.<\/p>\n

V\u00fdskum z roku 2022 ukazuje, \u017ee joga je spojen\u00e1 so zn\u00ed\u017een\u00edm vn\u00edmania \u00farovne stresu.<\/strong><\/p>\n

Okrem toho sa vo v\u00fdskume uv\u00e1dza, \u017ee z\u00e1sahy jogy s\u00fa spojen\u00e9 so zlep\u0161en\u00fdmi objekt\u00edvnymi mierami stresu v tele, ako s\u00fa zn\u00ed\u017een\u00e9 hladiny kortizolu \u010di ni\u017e\u0161ia srdcov\u00e1 frekvencia v pokoji.<\/strong><\/p>\n

Joga m\u00f4\u017ee prinies\u0165 emocion\u00e1lne zdravotn\u00e9 v\u00fdhody, preto\u017ee je to cvi\u010denie, ktor\u00e9 p\u00f4sob\u00ed na telo aj myse\u013e, hovor\u00ed Manuela Kogon, klinick\u00e1 profesorka psychiatrie a intern\u00e1 lek\u00e1rka.<\/p>\n

„Cvi\u010denie jogy nezah\u0155\u0148a len pohyb, ale aj dynamick\u00e9 pohyby viazan\u00e9 na dych,“ hovor\u00ed Dr. Kogon.<\/strong><\/p><\/blockquote>\n

Systematick\u00e1 \u0161t\u00fadia zameran\u00e1 na \u00fa\u010dinky jogy na neuropsychiatrick\u00e9 poruchy uk\u00e1zala, \u017ee joga m\u00f4\u017ee prospie\u0165 \u013eu\u010fom s depresiou a schizofr\u00e9niou.<\/strong><\/p>\n

3. Cesta ku kvalitnej\u0161iemu sp\u00e1nku<\/strong><\/h3>\n

Joga m\u00f4\u017ee pom\u00f4c\u0165 pri probl\u00e9moch so sp\u00e1nkom t\u00fdm, \u017ee upokojuje myse\u013e a uvo\u013e\u0148uje telo<\/strong>. R\u00f4zne techniky medit\u00e1cie a relax\u00e1cie m\u00f4\u017eu by\u0165 \u00fa\u010dinn\u00e9 pri boji proti nespavosti.<\/p>\n

Uk\u00e1zalo sa, \u017ee joga zlep\u0161uje r\u00fdchlos\u0165, akou \u013eudia zaspia, aj to, ako hlboko zostan\u00fa spa\u0165. <\/strong><\/p>\n

\u010ciasto\u010dne je to sp\u00f4soben\u00e9 n\u00e1sledkami cvi\u010denia a du\u0161evn\u00fdm upokojen\u00edm a \u00fa\u013eavou od stresu<\/strong>, ktor\u00e9 poskytuje konkr\u00e9tne joga.<\/p>\n

Joga Nidra je \u00fa\u017easn\u00fd sp\u00f4sob relax\u00e1cie a medit\u00e1cie a je obzvl\u00e1\u0161\u0165 u\u017eito\u010dn\u00e1 pri lep\u0161om a kvalitnej\u0161om sp\u00e1nku.<\/p>\n

4. Zlep\u0161enie p\u013e\u00facnej kapacity<\/strong><\/h3>\n

Pri cvi\u010den\u00ed jogy sa mus\u00edme s\u00fastredi\u0165 na n\u00e1\u0161 dych.<\/strong><\/p>\n

Po\u010das n\u00e1\u0161ho be\u017en\u00e9ho d\u0148a na to nem\u00e1me priestor, preto\u017ee sme zahlten\u00ed pr\u00e1cou, telefon\u00e1tmi a\u00a0neust\u00e1le sa pon\u00e1h\u013eame. <\/strong><\/p>\n

Pri tomto cvi\u010den\u00ed sa v\u0161ak cel\u00fd \u010das s\u00fastred\u00edme na techniku hlbok\u00e9ho d\u00fdchania.<\/strong><\/p>\n

Tieto techniky m\u00f4\u017eu zlep\u0161i\u0165 kapacitu p\u013e\u00fac a dod\u00e1va\u0165 v\u00e4\u010d\u0161ie mno\u017estvo kysl\u00edka do tela.<\/strong><\/p>\n

Hlbok\u00e9 d\u00fdchanie<\/strong>, charakteristick\u00e9 pre pranayamu (typ jogy), umo\u017e\u0148uje \u00fapln\u00e9 naplnenie p\u013e\u00fac \u010derstv\u00fdm vzduchom a n\u00e1sledn\u00e9 vypr\u00e1zdnenie.<\/strong><\/p>\n

T\u00fdm sa zvy\u0161uje p\u013e\u00facna kapacita a efekt\u00edvnej\u0161ie sa vyu\u017e\u00edva kysl\u00edk,<\/strong> \u010do je nevyhnutn\u00e9 pre optim\u00e1lne fungovanie organizmu.<\/p>\n

Techniky pranayamy \u010dasto zah\u0155\u0148aj\u00fa pomal\u00e9, hlbok\u00e9 d\u00fdchanie, ktor\u00e9 m\u00e1 upokojuj\u00faci \u00fa\u010dinok na nervov\u00fd syst\u00e9m.<\/p>\n

Tento typ d\u00fdchania m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 hladinu kortizolu (stresov\u00e9ho horm\u00f3nu) v tele a n\u00e1sledne zmierni\u0165 stres a \u00fazkos\u0165.<\/strong><\/p>\n

5. Rovnov\u00e1ha tela<\/strong><\/h3>\n

Rovnov\u00e1ha nie je d\u00f4le\u017eit\u00e1 len vtedy, ke\u010f sa sna\u017e\u00edte postavi\u0165 na jednu nohu.<\/p>\n

Je to tie\u017e nevyhnutnou s\u00fa\u010das\u0165ou na\u0161ich jednoduch\u00fdch ka\u017edodenn\u00fdch pohybov.<\/strong><\/p>\n

V\u00fdskum uk\u00e1zal, \u017ee joga zlep\u0161uje rovnov\u00e1hu a celkov\u00fd v\u00fdkon u \u0161portovcov.\u00a0<\/strong><\/p>\n

Udr\u017eiavanie rovnov\u00e1hy v r\u00f4znych poz\u00edci\u00e1ch jogy ako napr\u00edklad stojace poz\u00edcie, poz\u00edcie na jednej nohe alebo na ruk\u00e1ch, vy\u017eaduje akt\u00edvnu \u00fa\u010das\u0165 svalov jadra. <\/strong><\/p>\n

To pom\u00e1ha posil\u0148ova\u0165 svaly bru\u0161nej steny, chrbta a bedier.<\/strong><\/p>\n

Udr\u017eiavanie rovnov\u00e1hy tie\u017e vy\u017eaduje s\u00fa\u010dinnos\u0165 medzi mozgom a svalmi, \u010do zlep\u0161uje va\u0161e koordina\u010dn\u00e9 schopnosti.<\/strong><\/p>\n

Mus\u00edte sa s\u00fastredi\u0165 na v\u00e1\u0161 stred tela, d\u00fdchanie a jeden bod, aby ste udr\u017eali stabilitu.<\/strong> T\u00e1to ment\u00e1lna s\u00fastredenos\u0165 pom\u00e1ha upokoji\u0165 myse\u013e a zlep\u0161i\u0165 vn\u00fatorn\u00fd pokoj.<\/p>\n

Posilnenie svalov jadra a zlep\u0161enie koordin\u00e1cie a stability m\u00f4\u017ee pom\u00f4c\u0165 pri prevencii \u00farazov, najm\u00e4 v oblasti chrbta a doln\u00fdch kon\u010dat\u00edn.<\/strong><\/p>\n

Zlep\u0161enie rovnov\u00e1hy v\u010faka joge m\u00f4\u017ee ma\u0165 priazniv\u00fd vplyv na v\u00e1\u0161 ka\u017edodenn\u00fd \u017eivot.<\/p>\n

Budete sa c\u00edti\u0165 istej\u0161ie pri pohybe, \u010di u\u017e ide o behanie, ch\u00f4dzu po schodoch alebo v\u00fdkon ka\u017edodenn\u00fdch \u00faloh.<\/strong><\/p>\n

6. Dr\u017eanie tela<\/strong><\/h3>\n

Zd\u00e1 sa, \u017ee ako modern\u00e1 spolo\u010dnos\u0165 spoliehaj\u00faca sa na technol\u00f3gie tr\u00e1vime st\u00e1le viac \u010dasu seden\u00edm alebo zhrben\u00edm nad zariadeniami.<\/strong><\/p>\n

Jedna ned\u00e1vna \u0161t\u00fadia v\u0161ak na\u0161la nov\u00fd vzorec. Tvrd\u00ed, \u017ee joga zlep\u0161ila fungovanie mozgu v centr\u00e1ch zodpovedn\u00fdch za interocepciu (rozpoznanie pocitov vo va\u0161om tele) a dr\u017eanie tela.\u00a0<\/strong><\/p>\n

Mnoho \u013eud\u00ed trp\u00ed boles\u0165ou chrbta z d\u00f4vodu sedav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong>, nedostato\u010dnej aktivity alebo zl\u00e9ho dr\u017eania tela.<\/p>\n

Joga m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 t\u00fato boles\u0165 t\u00fdm, \u017ee posiln\u00ed svaly chrbta, zlep\u0161\u00ed dr\u017eanie tela a uvo\u013en\u00ed nap\u00e4tie vo svaloch.<\/strong><\/p>\n

Zameranie jogy na mobilitu a flexibilitu m\u00f4\u017ee navy\u0161e prispie\u0165 k lep\u0161iemu vyrovnaniu t\u00fdm, \u017ee uvo\u013en\u00ed svaly, ktor\u00e9 s\u00fa \u010dasto nap\u00e4t\u00e9, ako s\u00fa napr\u00edklad hamstringy, a zlep\u0161\u00ed pohyblivos\u0165 chrbtice. <\/strong><\/p>\n

In\u0161truktori jogy \u010dasto klad\u00fa d\u00f4raz na spr\u00e1vnu postavenie a zaradenie tela v r\u00f4znych poz\u00edci\u00e1ch.<\/p>\n

Tieto pokyny pom\u00e1haj\u00fa uvedomi\u0165 si, ako udr\u017eiava\u0165 spr\u00e1vne dr\u017eanie tela nielen po\u010das cvi\u010denia, ale aj v ka\u017edodenn\u00fdch aktivit\u00e1ch.<\/strong><\/p>\n

Joga prin\u00e1\u0161a mno\u017estvo v\u00fdhod pre zdravie tela, mysle a ducha.<\/p>\n

Nie je to iba cvi\u010denie, ale celkov\u00fd sp\u00f4sob \u017eivota,<\/strong> ktor\u00fd m\u00f4\u017ee pom\u00f4c\u0165 dosiahnu\u0165 harm\u00f3niu a vyv\u00e1\u017eenos\u0165 vo v\u0161etk\u00fdch aspektoch \u017eivota.<\/p>\n

Ak h\u013ead\u00e1te sp\u00f4sob, ako zlep\u0161i\u0165 svoje zdravie a celkov\u00fa kvalitu \u017eivota, joga m\u00f4\u017ee by\u0165 tou spr\u00e1vnou vo\u013ebou pre v\u00e1s.<\/strong><\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

V dne\u0161nom upon\u00e1h\u013eanom svete, kde sedav\u00fd sp\u00f4sob \u017eivota a stres dominuj\u00fa n\u00e1\u0161mu ka\u017edodenn\u00e9mu tempu, je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 sp\u00f4soby, ako sa postara\u0165 o svoje fyzick\u00e9 a<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8691","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8691","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8691"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8691\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}