[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.lestra.sk\/ako-si-udrzat-spravne-drzanie-tela-pri-praci-v-kancelarii\/#Article","mainEntityOfPage":"https:\/\/www.lestra.sk\/ako-si-udrzat-spravne-drzanie-tela-pri-praci-v-kancelarii\/","headline":"Ako si udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela pri pr\u00e1ci v kancel\u00e1rii","name":"Ako si udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela pri pr\u00e1ci v kancel\u00e1rii","description":"Modern\u00e9 firemn\u00e9 \u017eivoty viedli v\u00e4\u010d\u0161inu \u013eud\u00ed k tomu, aby tr\u00e1vili ve\u013ea \u010dasu za svoj\u00edm stolom, p\u00edsali na po\u010d\u00edta\u010doch alebo prelievali tony dokumentov. Po\u010das pr\u00e1ce si udr\u017eujte svoje dr\u017eanie tela, aby ste nesk\u00f4r nemali probl\u00e9my s chrbticou a ostatn\u00fdmi \u010das\u0165ami v\u00e1\u0161ho tela. Mo\u017eno ste u\u017e po\u010duli o udr\u017ean\u00ed spr\u00e1vnej polohy pre udr\u017eanie probl\u00e9mov na uzde. Ale […]","datePublished":"2019-11-09","dateModified":"2023-04-27","author":{"@type":"Person","@id":"https:\/\/www.lestra.sk\/author\/#Person","name":"","url":"https:\/\/www.lestra.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/7726f7b8e3ba8979c4cf2ad896cb2e8cc05af8ceb17ce4fb40617b72e0be53b4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/7726f7b8e3ba8979c4cf2ad896cb2e8cc05af8ceb17ce4fb40617b72e0be53b4?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"lestra.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.lestra.sk\/wp-content\/uploads\/img_a300846_w16642_t1558280178.jpg","url":"https:\/\/www.lestra.sk\/wp-content\/uploads\/img_a300846_w16642_t1558280178.jpg","height":0,"width":0},"url":"https:\/\/www.lestra.sk\/ako-si-udrzat-spravne-drzanie-tela-pri-praci-v-kancelarii\/","about":["\u017divotn\u00fd \u0161t\u00fdl"],"wordCount":397,"articleBody":" Modern\u00e9 firemn\u00e9 \u017eivoty viedli v\u00e4\u010d\u0161inu \u013eud\u00ed k tomu, aby tr\u00e1vili ve\u013ea \u010dasu za svoj\u00edm stolom, p\u00edsali na po\u010d\u00edta\u010doch alebo prelievali tony dokumentov. Po\u010das pr\u00e1ce si udr\u017eujte svoje dr\u017eanie tela, aby ste nesk\u00f4r nemali probl\u00e9my s chrbticou a ostatn\u00fdmi \u010das\u0165ami v\u00e1\u0161ho tela. Mo\u017eno ste u\u017e po\u010duli o udr\u017ean\u00ed spr\u00e1vnej polohy pre udr\u017eanie probl\u00e9mov na uzde. Ale ako? Urobte si zdravotn\u00fa z\u00f3nu zo svojho pracovn\u00e9ho stola a stoli\u010dky. Nastavte si stoli\u010dku, kl\u00e1vesnicu a monitor, aby ste udr\u017eali optim\u00e1lnu polohu, ktor\u00e1 uvo\u013en\u00ed va\u0161e telo. Vsta\u0148te ka\u017ed\u00fdch 20 min\u00fat, aby ste uvo\u013enili kon\u010datiny a dostali ich z rovnakej polohy. Zdvihnite stoln\u00fd monitor, ale pod n\u00edm si ponechajte nieko\u013eko \u010dasopisov, aby ste ho dostali na \u00farove\u0148 o\u010d\u00ed. Pou\u017eite vank\u00fa\u0161 na stoli\u010dke na podporu spodnej \u010dasti chrbta.Cvi\u010denie pri stole  Ak mus\u00edte sedie\u0165 dlh\u00fa dobu, riskujete, \u017ee sa u v\u00e1s objavia stuhnut\u00e9 k\u013aby a slab\u00e9 tkaniv\u00e1. Okrem vst\u00e1vania a prech\u00e1dzky ka\u017ed\u00fdch 20 min\u00fat, m\u00f4\u017eete cvi\u010di\u0165 pri stole. M\u00f4\u017eete pracova\u0165 na ramen\u00e1ch, chrbte, noh\u00e1ch a bokoch, zatia\u013e \u010do sed\u00edte pri stole. Udr\u017eujte ruky v lone a ot\u00e1\u010dajte ramen\u00e1 smerom dovn\u00fatra a von. M\u00f4\u017eete to urobi\u0165 trikr\u00e1t denne, 10 opakovan\u00ed v ka\u017edom smere. Se\u010fte rovno s nohami na podlahe. Zdvihnite jednu nohu z kolena tak \u010faleko, ako m\u00f4\u017eete, a opakujte p\u00e4\u0165kr\u00e1t. Urobte to ist\u00e9 s druhou nohou. Robte to trikr\u00e1t denne. Okrem toho, aspo\u0148 dvakr\u00e1t t\u00fd\u017edenne si vonku za\u0161portujte – ch\u00f4dza, beh, jazda na bicykli, pl\u00e1vanie – vyberte si. Z\u00edskajte aspo\u0148 dve hodiny t\u00fd\u017edenne.Venujte pozornos\u0165 v\u00fd\u017eive Fyzick\u00e1 sila nem\u00f4\u017ee by\u0165 z\u00edskan\u00e1 alebo udr\u017eiavan\u00e1 bez primeranej v\u00fd\u017eivy. Mus\u00edte ma\u0165 stravu bohat\u00fa na v\u0161etky prvky, vr\u00e1tane bielkov\u00edn, vitam\u00ednov, v\u00e1pnika, sacharidov a \u010fal\u0161\u00edch \u017eiv\u00edn. Uistite sa, \u017ee dostanete z nich dobr\u00fa v\u00fd\u017eivu. Potraviny bohat\u00e9 na v\u00e1pnik zah\u0155\u0148aj\u00fa: Mlieko a in\u00e9 mlie\u010dne v\u00fdrobky ako syr a jogurt Zelen\u00e1 zelenina S\u00f3jov\u00e9 b\u00f4by a jej v\u00fdrobky vr\u00e1tane tofu Orechy Mnoho druhov r\u00fdb a morsk\u00fdch plodov                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako si udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela pri pr\u00e1ci v kancel\u00e1rii","item":"https:\/\/www.lestra.sk\/ako-si-udrzat-spravne-drzanie-tela-pri-praci-v-kancelarii\/#breadcrumbitem"}]}]