{"id":2378,"date":"2023-01-19T12:29:36","date_gmt":"2023-01-19T12:29:36","guid":{"rendered":"http:\/\/anezkahladikova.cz\/?p=2378"},"modified":"2023-12-05T15:37:46","modified_gmt":"2023-12-05T15:37:46","slug":"10-rad-jak-zacit-s-pohybem","status":"publish","type":"post","link":"https:\/\/anezkahladikova.cz\/en\/10-rad-jak-zacit-s-pohybem\/","title":{"rendered":"10 rad jak jednodu\u0161e za\u010d\u00edt s POHYBEM"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2378\" class=\"elementor elementor-2378\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-174ce4e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"174ce4e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3409502\" data-id=\"3409502\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c4a9ed6 elementor-widget elementor-widget-text-editor\" data-id=\"c4a9ed6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Kdy\u017e jsem psala tento \u010dl\u00e1nek, sed\u011bla jsem v aut\u011b na del\u0161\u00ed cest\u011b do N\u011bmecka a up\u0159\u00edmn\u011b jsem si p\u0159\u00e1la j\u00edt si zab\u011bhat. Jak j\u00e1 bych si zab\u011bhala! Nejrad\u011bji bych vysko\u010dila z auta a b\u011b\u017eela za autem \ud83d\ude42<\/p><p>Kdybych toti\u017e rozpohybovala sv\u00e9 t\u011blo, m\u011bla bych mnohem <strong>okysli\u010den\u011bj\u0161\u00ed mozek<\/strong> a mohla se na psan\u00ed tohoto \u010dl\u00e1nku l\u00e9pe <strong>soust\u0159edit<\/strong>. Tak\u00e9 by mnou plynul ten opojn\u00fd \u201chigh\u201d pocit, kdy t\u011blo vyplavuje hormony \u0161t\u011bst\u00ed <strong>endorfiny<\/strong>.<\/p><p>D\u00edky pravideln\u00e9 fyzick\u00e9 aktivit\u011b m\u00e1m lep\u0161\u00ed <strong>n\u00e1ladu<\/strong>, kvalitn\u011bj\u0161\u00ed\u00a0<strong>sp\u00e1nek<\/strong>, v\u00edce <strong>energie<\/strong>, siln\u011bj\u0161\u00ed <strong>imunitu<\/strong>, jsem m\u00e9n\u011b <strong>nemocn\u00e1<\/strong>, a jako bonus m\u00e1m p\u011bknou <strong>postavu<\/strong>. L\u00e9pe se <strong>soust\u0159ed\u00edm<\/strong> a jsem <strong>produktivn\u011bj\u0161\u00ed<\/strong> v pr\u00e1ci.<\/p><p>P\u0159i cestov\u00e1n\u00ed do vzd\u00e1len\u00fdch zem\u00ed mi pohyb pom\u00e1h\u00e1 p\u0159ekonat p\u00e1smovou nemoc a probl\u00e9my s us\u00edn\u00e1n\u00edm.\u00a0Pohyb <strong>miluji<\/strong> a nedok\u00e1\u017eu si bez n\u011bj p\u0159edstavit sv\u016fj \u017eivot.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5a70ce5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a70ce5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3fb7477\" data-id=\"3fb7477\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d1e74cc elementor-widget elementor-widget-text-editor\" data-id=\"d1e74cc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Ne v\u017edy to tak ale bylo. D\u0159\u00edve jsem necvi\u010dila skoro v\u016fbec. Jakoukoliv fyzickou aktivitu jsem vid\u011bla jako <strong>nep\u0159\u00edjemnou povinnost<\/strong>.<\/p><p><span style=\"text-decoration: underline;\">M\u011bla jsem spoustu <strong>v\u00fdmluv<\/strong> jako nap\u0159\u00edklad:<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8262aa elementor-widget elementor-widget-text-editor\" data-id=\"d8262aa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>\u201cNem\u00e1m na to v\u016fbec \u010das\u201d\u00a0<\/li><li>\u201cVlastn\u011b nev\u00edm co bych d\u011blala&#8220;<\/li><li>\u201cNebav\u00ed m\u011b cvi\u010dit doma&#8220;<\/li><li>&#8222;Za\u010dnu z\u00edtra&#8220;<\/li><li>\u201cVenku je zima\u201d<\/li><li>&#8222;Ani neum\u00edm\u00a0ty stroje pou\u017e\u00edvat.&#8220;<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc231a3 elementor-widget elementor-widget-text-editor\" data-id=\"dc231a3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>P\u0159em\u00e1hala jsem svou <strong>lenost<\/strong> a bojovala se svou <strong>mysl\u00ed<\/strong>, kter\u00e1 to v\u0161echno dost komplikovala.\u00a0<span style=\"font-style: inherit; color: var(--ast-global-color-1); background-color: var(--ast-global-color-7);\">Jak jsem tedy za\u0159adila <strong>pravideln\u00e9 cvi\u010den\u00ed<\/strong> do sv\u00e9ho ka\u017edodenn\u00edho \u017eivota?<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9d10420 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9d10420\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ac92701\" data-id=\"ac92701\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20e628f elementor-widget elementor-widget-heading\" data-id=\"20e628f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h4 class=\"elementor-heading-title elementor-size-default\">1. Vyberte si pohyb, kter\u00fd v\u00e1s bude bavit\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b0e2d9 elementor-widget elementor-widget-text-editor\" data-id=\"1b0e2d9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Kdy\u017e se \u0159ekne cvi\u010den\u00ed, mnoho lid\u00ed si p\u0159edstav\u00ed dv\u011b hodiny denn\u011b n\u00e1ro\u010dn\u00e9ho intenzivn\u00edho posilov\u00e1n\u00ed na stroj\u00edch v posilovn\u011b, kter\u00e9 ani nev\u00ed jak pou\u017e\u00edvat.<\/p><p>To v\u0161ak nen\u00ed jedin\u00fd druh pohybu a ur\u010dit\u011b nen\u00ed nutn\u00e9 cvi\u010dit v takov\u00e9 kvantit\u011b. <strong>Nenu\u0165te<\/strong> se do n\u011b\u010deho, co v\u00e1s <strong>nebav\u00ed<\/strong>.<span class=\"Apple-converted-space\">\u00a0<\/span>Prim\u00e1rn\u00ed je <strong>za\u010d\u00edt<\/strong>.<\/p><p>\u010casto se mne klienti ptaj\u00ed <strong>jak\u00fd sport<\/strong> je pro n\u011b <strong>nejlep\u0161\u00ed<\/strong>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Za m\u011b je nejide\u00e1ln\u011bj\u0161\u00ed <strong>kombinovat posilovac\u00ed cvi\u010den\u00ed<\/strong> (nap\u0159. pilates, hiit, silov\u00e9) pro vybudov\u00e1n\u00ed sval\u016f a pevn\u00e9ho st\u0159edu t\u011bla, s <strong>aerobn\u00edm cvi\u010den\u00edm,<\/strong> nap\u0159. rychl\u00e1 ch\u016fze, plav\u00e1n\u00ed, tenis, tanec, b\u011bh, apod.<\/p><p>Oboj\u00ed &#8211; <strong>silov\u00e9<\/strong> i<strong> aerobn\u00ed <\/strong>cvi\u010den\u00ed maj\u00ed sv\u00e9<strong> v\u00fdhody<\/strong> a vn\u00edm\u00e1m jako efektivn\u00ed vyu\u017e\u00edt benefity obou.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d572ba0\" data-id=\"d572ba0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0e0bd3d elementor-widget elementor-widget-image\" data-id=\"0e0bd3d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"573\" height=\"1024\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-573x1024.jpg\" class=\"attachment-large size-large wp-image-2208\" alt=\"\" srcset=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-573x1024.jpg 573w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-168x300.jpg 168w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-768x1372.jpg 768w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-860x1536.jpg 860w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-1147x2048.jpg 1147w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_7364-scaled.jpg 1433w\" sizes=\"(max-width: 573px) 100vw, 573px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ac48696 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ac48696\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8820781\" data-id=\"8820781\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a7c9ae4 elementor-widget elementor-widget-text-editor\" data-id=\"a7c9ae4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Ka\u017ed\u00fd<\/strong> z n\u00e1s je ale <strong>jin\u00fd<\/strong>, m\u00e1me r\u016fzn\u00e9 stavby t\u011bla, preference a tud\u00ed\u017e n\u00e1m <strong>vyhovuje<\/strong> n\u011bco jin\u00e9ho. Sm\u011brodatn\u00e9 je, aby v\u00e1s to <strong>bavilo<\/strong>.\u00a0N\u011bkoho bude d\u011blat \u0161\u0165astn\u00fdm zvedat v\u00e1hy ve fitku a n\u011bkoho b\u011bhat po lese.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d2a58c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d2a58c7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0b75eb9\" data-id=\"0b75eb9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a0730ed elementor-widget elementor-widget-text-editor\" data-id=\"a0730ed\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>M\u00e1te r\u00e1di <strong>p\u0159\u00edrodu<\/strong>? Dejte si r\u00e1no p\u016fl hodinky rychl\u00e9 ch\u016fze p\u0159i sledov\u00e1n\u00ed v\u00fdchodu slunce.<\/li><li>Milujete <strong>tanec<\/strong>? Nav\u0161tivte hodinu zumby nebo salsy.<\/li><li>Je tepl\u00fd letn\u00ed den? B\u011b\u017ete s kamar\u00e1dy do z\u00e1bavn\u00e9ho <strong>waterparku<\/strong>.<\/li><li>M\u00e1te rad\u011bji n\u011bco pomalej\u0161\u00edho? Zkuste <strong>j\u00f3gu<\/strong>.<\/li><\/ul><p>Ch\u016fze, b\u011bh, plav\u00e1n\u00ed, kole\u010dkov\u00e9 brusle, j\u00f3ga, pilates, tenis, j\u00edzda na kole, ly\u017eov\u00e1n\u00ed, skatov\u00e1n\u00ed, fitness skupinov\u00e9 lekce, tanen\u010d\u00ed lekce, atd., mo\u017enost\u00ed je mnoho.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31a0d82 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31a0d82\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-08fac6d\" data-id=\"08fac6d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33cee2f elementor-widget elementor-widget-image\" data-id=\"33cee2f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1536\" height=\"2048\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1976.jpg\" class=\"attachment-full size-full wp-image-2460\" alt=\"\" srcset=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1976.jpg 1536w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1976-225x300.jpg 225w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1976-768x1024.jpg 768w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1976-1152x1536.jpg 1152w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-eaf2970\" data-id=\"eaf2970\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa9f834 elementor-widget elementor-widget-heading\" data-id=\"fa9f834\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">2. Za\u010dn\u011bte po mal\u00fdch kr\u016f\u010dc\u00edch<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a8ac70 elementor-widget elementor-widget-text-editor\" data-id=\"4a8ac70\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Nej\u010dast\u011bj\u0161\u00ed chybou, kterou lid\u00e9 d\u011blaj\u00ed, je <strong>p\u0159ecen\u011bn\u00ed<\/strong> sv\u00fdch<strong> sil<\/strong>.<\/p><p>Kone\u010dn\u011b se donut\u00ed j\u00edt b\u011bhat, a hned od sebe <strong>o\u010dek\u00e1vaj\u00ed 300% v\u00fdkon<\/strong>, 10 km 7 dn\u00ed v t\u00fddnu. To je nemo\u017en\u00e9, t\u011blo si mus\u00ed nejd\u0159\u00edve <strong>zvyknout<\/strong>.\u00a0Pokud m\u00e1te p\u0159edstavu, \u017ee mus\u00edte ka\u017ed\u00fd den str\u00e1vit hodinu ve fitku, pak se nedivte, kdy\u017e po t\u00fddnu sv\u00e9 sna\u017een\u00ed vzd\u00e1te.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Za\u010dn\u011bte s <strong>men\u0161\u00edm c\u00edlem<\/strong> a \u010dasem d\u00e9lku cvi\u010den\u00ed prodlou\u017e\u00edte. Dejte si zvl\u00e1dnuteln\u00fd z\u00e1vazek, nap\u0159: <em>\u201cKa\u017ed\u00fd den h\u00fdbat m\u00e9 t\u011blo na 20 minut\u201d.\u00a0<\/em>Hlavn\u00ed je <strong>za\u010d\u00edt<\/strong> a vybudovat si pravideln\u00fd\u00a0<strong>n\u00e1vyk cvi\u010den\u00ed<\/strong>.<\/p><p>Pouh\u00fdch <strong>40 minut <\/strong>rychl\u00e9 <strong>ch\u016fze<\/strong>\u00a0<strong>3x t\u00fddn\u011b<\/strong> m\u00e1 pozitivn\u00ed vliv na n\u00e1\u0161 mozek a celkov\u00e9 zdrav\u00ed.<i><\/i><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b15910 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b15910\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40b6652\" data-id=\"40b6652\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-75bee65 elementor-widget elementor-widget-heading\" data-id=\"75bee65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">3. Dvacetiminutovka pohybu denn\u011b do za\u010d\u00e1tku\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a826ce3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a826ce3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1401490\" data-id=\"1401490\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4008954 elementor-widget elementor-widget-text-editor\" data-id=\"4008954\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Pamatuji si, jak j\u00e1 jsem kdysi za\u010d\u00ednala na dvaceti minut\u00e1ch ka\u017ed\u00fd den. M\u016fj jedin\u00fd c\u00edl bylo <strong>donutit se<\/strong> j\u00edt do posilovny\/na karimatku\/ven a <strong>n\u011bco<\/strong> tam d\u011blat <strong>20 minut<\/strong>.<\/p><p>V\u011bd\u011bla jsem, \u017ee mus\u00edm zvl\u00e1dnout pouh\u00fdch dvacet minut a v\u00edc nemus\u00edm. D\u00edky tak <strong>mal\u00e9mu c\u00edli<\/strong> jsem nem\u011bla probl\u00e9m z\u00e1vazek dodr\u017eet. Nav\u00edc jsem m\u011bla tendenci cvi\u010den\u00ed <strong>prodlu\u017eovat<\/strong>, proto\u017ee kdy\u017e u\u017e jsem byla v tom procesu, <strong>bavilo<\/strong> mne to a cht\u011bla jsem <strong>pokra\u010dovat<\/strong>.<\/p><p>Nav\u00edc jsem se <strong>nelimitovala<\/strong> na n\u011bjak\u00fd specifick\u00fd sport \u010di fitness pl\u00e1n a zvolila jsem ka\u017ed\u00fd den pohyb, na kter\u00fd jsem zrovna m\u011bla <strong>n\u00e1ladu<\/strong>, co\u017e mi vyhovovalo (i kdy\u017e n\u011bkomu m\u016f\u017ee pl\u00e1n pomoci). Po\u010d\u00edtala se <strong>jak\u00e1koliv pohybov\u00e1 aktivita<\/strong> &#8211; ch\u016fze, b\u011bh\u00e1n\u00ed, posilov\u00e1n\u00ed, nebo t\u0159eba tancov\u00e1n\u00ed na mou obl\u00edbenou p\u00edsni\u010dku.<\/p><p><i>Pozn\u00e1mka: Na youtube je spousta dvacetiminutov\u00fdch cvi\u010den\u00ed na cel\u00e9 t\u011blo.<\/i><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-df101e8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"df101e8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3c58a8e\" data-id=\"3c58a8e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a3d801 elementor-widget elementor-widget-heading\" data-id=\"1a3d801\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">4. P\u0159idejte b\u011b\u017enou denn\u00ed aktivitu\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1067d8d elementor-widget elementor-widget-text-editor\" data-id=\"1067d8d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Pokud cel\u00fd den <b>sed\u00edte za po\u010d\u00edta\u010dem<\/b> a pak si 2x t\u00fddn\u011b zajdete na aerobik, je to nejsp\u00ed\u0161 m\u00e1lo.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Navy\u0161te <b>b\u011b\u017enou denn\u00ed aktivitu<\/b>, ud\u011blejte si p\u0159ed j\u00eddlem p\u00e1r <b>d\u0159ep\u016f<\/b> a nebo si navykn\u011bte vych\u00e1zet <b>eskal\u00e1tory<\/b> p\u0159i ka\u017ed\u00e9 j\u00edzd\u011b metrem.<\/p><p>Po\u0159i\u010fte si <strong>pejska<\/strong>, pl\u00e1nujte <strong>v\u00fd\u0161lapy<\/strong> na kopce za domem, dojd\u011bte p\u00e1r stanic <strong>p\u011b\u0161ky<\/strong> m\u00edsto j\u00edzdy autobusem, \u010di sledujte <strong>celkov\u00fd po\u010det krok\u016f<\/strong>, kter\u00e9 za den ujdete. V\u0161e se po\u010d\u00edt\u00e1.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74d35c1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74d35c1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-27c2f17\" data-id=\"27c2f17\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8bc0271 elementor-widget elementor-widget-image\" data-id=\"8bc0271\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/487802_4777897448152_471365151_n-200x300.jpg\" class=\"attachment-medium size-medium wp-image-2431\" alt=\"\" srcset=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/487802_4777897448152_471365151_n-200x300.jpg 200w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/487802_4777897448152_471365151_n.jpg 600w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-bb6b0f5\" data-id=\"bb6b0f5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d90bfc6 elementor-widget elementor-widget-heading\" data-id=\"d90bfc6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">5. Poslouchejte hudbu, podcast, audioknihu. Spojte p\u0159\u00edjemn\u00e9 s u\u017eite\u010dn\u00fdm\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d85b27 elementor-widget elementor-widget-text-editor\" data-id=\"9d85b27\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Nem\u00e1te \u010das na \u010dten\u00ed? Zkombinujte <strong>audioknihy<\/strong> s proch\u00e1zkami a z\u00edsk\u00e1te jak fyzickou aktivitu tak i nov\u00e9 <strong>v\u011bdomosti<\/strong>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Dlouh\u00e9 proch\u00e1zky s kvalitn\u00edmi <strong>podcastov\u00fdmi<\/strong> <strong>epizodami<\/strong> jsou moje obl\u00edben\u00e1 aerobn\u00ed \u010dinnost a meditace dohromady.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p><strong>Hudba<\/strong> je pro m\u011b tak\u00e9 d\u016fle\u017eit\u00e1. Energick\u00e1 hudba m\u011b um\u00ed <strong>nabudit<\/strong> k cvi\u010den\u00ed i kdy\u017e se mi opravdu nechce. Miluji <strong>zumbu<\/strong> a latinsko-americk\u00fd <strong>tanec<\/strong>, to je fyzick\u00e1 \u010dinnost, p\u0159i kter\u00e9 se moje t\u011blo chce p\u0159irozen\u011b h\u00fdbat<strong> do rytmu<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7755442 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7755442\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8db2d03\" data-id=\"8db2d03\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41e0484 elementor-widget elementor-widget-heading\" data-id=\"41e0484\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">6. Transformujte negativn\u00ed energii\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-932a744 elementor-widget elementor-widget-text-editor\" data-id=\"932a744\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Pohyb je zaru\u010den\u00fd <strong>l\u00e9k <\/strong>proti<strong> depresi<\/strong> a \u0161patn\u00e9 n\u00e1lad\u011b.<\/p><p>Nav\u00edc, nap\u0159\u00edklad, p\u0159i boxu m\u016f\u017eete z t\u011bla dostat zlost a <strong>vyb\u00edt <\/strong>negativn\u00ed <strong>energii<\/strong>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>P\u0159edstavte si b\u00fdval\u00e9ho p\u0159\u00edtele, kritizuj\u00edc\u00ed rodi\u010de \u010di nep\u0159\u00edjemn\u00e9ho \u0161\u00e9fa. Zabijete tak dv\u011b mouchy jednou ranou &#8211; dostanete ze sebe negativn\u00ed emoce a z\u00edsk\u00e1te v\u00fdborn\u00e9 cvi\u010den\u00ed.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de3d082 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de3d082\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-541e249\" data-id=\"541e249\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-711aeb4 elementor-widget elementor-widget-heading\" data-id=\"711aeb4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">7. P\u0159edstavte si, jak \u00fa\u017easn\u011b se budete c\u00edtit po tr\u00e9ninku\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e2d71b elementor-widget elementor-widget-text-editor\" data-id=\"4e2d71b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Zn\u00e1te ten opojn\u00fd pocit po cvi\u010den\u00ed?<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9c7da44 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9c7da44\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cb72e43\" data-id=\"cb72e43\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b1c2e8 elementor-widget elementor-widget-text-editor\" data-id=\"7b1c2e8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em>Moje za\u010d\u00e1tky s pohybem byly z\u00e1bavn\u00e9. Jednou jsem \u0161la s mou kamar\u00e1dkou (milovnic\u00ed sportu) na b\u011b\u017eeck\u00fd krou\u017eek, p\u0159esto\u017ee jsem v t\u00e9 dob\u011b moc neb\u011bhala. Na za\u010d\u00e1tku tr\u00e9ninku n\u00e1m tren\u00e9r ozn\u00e1mil, co budeme d\u011blat:<\/em><\/p><p><em>\u201cToday you will do 500k twice and I want to see full speed.\u201d<\/em><\/p><p><em>\u201cJako dvakr\u00e1t p\u011bt set metr\u016f? To je v pohod\u011b\u201d, zaradovala jsem se.<\/em><\/p><p><em>\u201cNe, 500k &#8211; to znamen\u00e1 jako 2x 5 kilometr\u016f.\u201d uzemnila m\u011b kamar\u00e1dka.<\/em><\/p><p><em>Nebyla jsem z toho nad\u0161en\u00e1. Byla jsem zvykl\u00e1 klusat sotva p\u00e1r kil\u00e1\u010dk\u016f a ne 10 kilometr\u016f za den a je\u0161t\u011b na \u010das. P\u0159ijmula jsem to state\u010dn\u011b jako v\u00fdzvu a nakonec dob\u011bhla a\u017e do konce.<\/em><\/p><p><em>Ve\u010der po tr\u00e9ninku jsme pak sed\u011bly doma a j\u00e1 c\u00edtila z\u00e1plavu hormon\u016f \u0161t\u011bst\u00ed.<\/em><\/p><p><em>\u201cP\u00e9\u0165o, j\u00e1 se c\u00edt\u00edm \u00fa\u017easn\u011b.\u201d \u0158ekla jsem kamar\u00e1dce.<\/em><\/p><p><em>\u201cAno, to je p\u0159esn\u011b d\u016fvod, pro\u010d tak miluji sport. Tenhle pocit po n\u011bm je \u00fa\u017easn\u00fd, je to pro m\u011b jako meditace\u201d, \u0159ekla Petra.<\/em><\/p><p><em>Od t\u00e9 doby je mou motivac\u00ed pro cvi\u010den\u00ed p\u0159esn\u011b to, jak dob\u0159e se po n\u011bm budu c\u00edtit.<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-879ce5e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"879ce5e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-f540da7\" data-id=\"f540da7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-585ed91 elementor-widget elementor-widget-heading\" data-id=\"585ed91\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">8. Najd\u011bte si par\u0165\u00e1ka<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a474823 elementor-widget elementor-widget-text-editor\" data-id=\"a474823\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>M\u00e1te <strong>kamar\u00e1da<\/strong>, kter\u00fd u\u017e chod\u00ed do posilovny \u010di na n\u011bjakou sportovn\u00ed hodinu? Po\u017e\u00e1dejte ho, zda se m\u016f\u017eete <strong>p\u0159idat<\/strong>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Ve dvou se to l\u00e9pe t\u00e1hne a pro n\u011bkoho m\u016f\u017ee b\u00fdt v\u011bt\u0161\u00ed <strong>z\u00e1bava<\/strong> za\u010d\u00edt makat na sv\u00e9 postav\u011b spole\u010dn\u011b s <strong>partnerem<\/strong> \u010di <strong>kamar\u00e1dkou<\/strong>. Dejte si <strong>spole\u010dn\u00fd c\u00edl<\/strong> nap\u0159. cvi\u010dit 20 min denn\u011b ka\u017ed\u00fd den, a vz\u00e1jemn\u011b se <strong>kontrolujte<\/strong>.<\/p><p>Kdy\u017e se p\u0159ihl\u00e1s\u00edte na kurz pilates\/j\u00f3gy\/boxu spole\u010dn\u011b, budete se c\u00edtit komfortn\u011bji a je\u0161t\u011b v\u00e1s to bude spole\u010dn\u011b bavit.\u00a0V den, kdy se jednomu z v\u00e1s nebude cht\u00edt, druh\u00fd ho p\u0159emluv\u00ed a navz\u00e1jem si pohl\u00edd\u00e1te <strong>konzistentnost<\/strong>. <strong>Sd\u00edlen\u00e1 radost<\/strong> ze spole\u010dn\u011b dosa\u017een\u00fdch c\u00edl\u016f je velk\u00fdm pohonem.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a164078\" data-id=\"a164078\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6775122 elementor-widget elementor-widget-image\" data-id=\"6775122\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1459\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582.jpg\" class=\"attachment-full size-full wp-image-3155\" alt=\"\" srcset=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582.jpg 2560w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582-300x171.jpg 300w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582-1024x584.jpg 1024w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582-768x438.jpg 768w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582-1536x875.jpg 1536w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_1977-2-scaled-e1676293965582-2048x1167.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8c1564b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8c1564b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5612665\" data-id=\"5612665\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5498366 elementor-widget elementor-widget-heading\" data-id=\"5498366\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">9. Za\u010dn\u011bte dnes jedn\u00edm mal\u00fdm krokem\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db527da elementor-widget elementor-widget-text-editor\" data-id=\"db527da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Neodsouvejte pohyb. Za\u010dn\u011bte dnes cestou <strong>nejmen\u0161\u00edho odporu<\/strong>.<\/p><p><em>Jak\u00fd pohyb by v\u00e1m vlastn\u011b ani tolik nevadil \u010di by v\u00e1m vadil ze v\u0161ech nejm\u00e9n\u011b?<span class=\"Apple-converted-space\">\u00a0<\/span><\/em><\/p><p>Trik je v tom nep\u0159em\u00fd\u0161let, zvednout se a j\u00edt.\u00a0Kdy\u017e u\u017e jednou za\u010dnete a <strong>vydr\u017e\u00edte <\/strong>p\u00e1r dn\u00ed,t\u00fddn\u016f, uvid\u00edte, jak dob\u0159e se c\u00edt\u00edte a u\u017e se nebudete muset p\u0159emlouvat.<\/p><p>Pak budete z\u00e1visl\u00ed \ud83d\ude42 Nejt\u011b\u017e\u0161\u00ed je <strong>vytvo\u0159it si n\u00e1vyk cvi\u010den\u00ed<\/strong>. Pak u\u017e to jde samo.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eb44598 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eb44598\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bb1b807\" data-id=\"bb1b807\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0beb9cc elementor-widget elementor-widget-heading\" data-id=\"0beb9cc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">10. Zv\u011bdomte si sv\u00e9 v\u00fdhry a odm\u011b\u0148te se\n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0869409 elementor-widget elementor-widget-text-editor\" data-id=\"0869409\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Na ka\u017ed\u00e9m kou\u010dingu si s sv\u00fdmi klienty jako prvn\u00ed zv\u011bdom\u00edme jejich <strong>v\u00fdhry<\/strong>\u00a0(\u0159\u00edk\u00e1m jim &#8222;wins&#8220;) za posledn\u00ed dny.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><ul><li>Co se jim povedlo?<\/li><li>Co \u0161lo podle pl\u00e1nu?<\/li><li>Co ud\u011blali jinak, l\u00e9pe ne\u017e d\u0159\u00edve?<\/li><\/ul><p>Kdy\u017e si p\u0159ipom\u00edn\u00e1me, co se n\u00e1m <strong>povedlo<\/strong>, n\u00e1\u0161 <strong>mozek <\/strong>se<strong> zam\u011b\u0159uje<\/strong> na v\u00edce v\u011bc\u00ed, kter\u00e9 n\u00e1m jdou <strong>dob\u0159e<\/strong>. Pravideln\u00e9 zv\u011bdomov\u00e1n\u00ed si sv\u00fdch v\u00fdher je skv\u011bl\u00fd n\u00e1stroj jak dlouhodob\u011b <strong>uti\u0161it<\/strong> sv\u00e9ho <strong>vnit\u0159n\u00edho kritika<\/strong>.<\/p><p><strong>Sd\u00edlejte<\/strong> sv\u00e9 v\u00fdhry, poochlubte se lidem, kte\u0159\u00ed va\u0161i snahu ocen\u00ed a <strong>podpo\u0159\u00ed<\/strong> v\u00e1s na va\u0161\u00ed cest\u011b.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b05a387 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b05a387\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a49fef0\" data-id=\"a49fef0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a52dfed elementor-widget elementor-widget-text-editor\" data-id=\"a52dfed\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em>\u010casto jsme toti\u017e se sv\u00fdmi v\u00fdsledky neust\u00e1le nespokojen\u00ed a p\u0159itom si neuv\u011bdomujeme jak daleko jsme ji\u017e do\u0161li.<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e008da elementor-widget elementor-widget-text-editor\" data-id=\"4e008da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5>Odm\u011b\u0148te se<\/h5><p>Ne\u010dekejte a\u017e budete m\u00edt o 10 kg m\u00e9n\u011b a odm\u011b\u0148te se za ji\u017e energii vynalo\u017eenou sm\u011brem k c\u00edli. Odm\u011b\u0148ov\u00e1n\u00ed funguje jako <strong>motivace<\/strong>. Kdy\u017e se mozek nau\u010d\u00ed, \u017ee po spln\u011bn\u00ed ur\u010dit\u00e9 v\u011bci (cvi\u010den\u00ed) p\u0159ijde odm\u011bna, produkuje hormon \u0161t\u011bst\u00ed <strong>dopamin<\/strong> a ten zajist\u00ed motivaci pokra\u010dovat.<\/p><p>Doporu\u010duji odm\u011bnit se n\u011b\u010d\u00edm co v\u00e1s je\u0161t\u011b v\u00edce <strong>podpo\u0159\u00ed v c\u00edli<\/strong>, nap\u0159\u00edklad t\u00edm, \u017ee si koup\u00edte nov\u00e9 oble\u010den\u00ed na cvi\u010den\u00ed nebo v\u00e1\u0161 obl\u00edben\u00fd zelen\u00fd d\u017eus.<\/p><p>Nen\u00ed vhodn\u00e9 odm\u011b\u0148ovat se nap\u0159. nezdrav\u00fdm dort\u00edkem \u010di pytl\u00edkem chips\u016f.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-97b74d5\" data-id=\"97b74d5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-151a312 elementor-widget elementor-widget-image\" data-id=\"151a312\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-768x1024.jpg\" class=\"attachment-large size-large wp-image-2463\" alt=\"\" srcset=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-768x1024.jpg 768w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-225x300.jpg 225w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-1152x1536.jpg 1152w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-1536x2048.jpg 1536w, https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/01\/IMG_5021-scaled.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-749ec26 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"749ec26\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-baafb23\" data-id=\"baafb23\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2fca04a elementor-widget elementor-widget-heading\" data-id=\"2fca04a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Vyvr\u00e1cen\u00ed v\u00fdmluv \n<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e84a06f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e84a06f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-937749e\" data-id=\"937749e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-54e048b elementor-widget elementor-widget-text-editor\" data-id=\"54e048b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Posledn\u00ed \u010d\u00e1st \u010dl\u00e1nku v\u011bnuji vyvr\u00e1cen\u00ed nej\u010dast\u011bj\u0161\u00edch v\u00fdmluv, kter\u00e9 lidem mozek d\u00e1v\u00e1 jako d\u016fvody \u201cpro\u010d zaru\u010den\u011b necvi\u010dit\u201d:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee75ea7 elementor-widget elementor-widget-text-editor\" data-id=\"ee75ea7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li><b>\u201cNem\u00e1m na to v\u016fbec \u010das\u201d\u00a0<\/b><b>-&gt;<\/b> Ten nebudete m\u00edt nikdy, mus\u00edte si ho vytvo\u0159it. 20 min denn\u011b si najdete.<\/li><li><b>\u201cVlastn\u011b nev\u00edm co bych d\u011blala&#8220;\u00a0<\/b><b>-&gt;<\/b> Co V\u00e1s bavilo v d\u011btstv\u00ed?\u00a0Co za\u010d\u00edt ch\u016fz\u00ed? Co jste n\u011bkdy d\u011blali? Co d\u011blaj\u00ed kamar\u00e1dky? A co vyzkou\u0161et 10 min cvi\u010den\u00ed denn\u011b s YouTube?<\/li><li><b>\u201cNebav\u00ed m\u011b cvi\u010dit doma&#8220;\u00a0<\/b>-&gt; Toto je pouze o zvyku, taky jsem to nesn\u00e1\u0161ela, ale navykla jsem si na cvi\u010den\u00ed s YouTube videi. Dnes to miluji a \u0161et\u0159\u00ed mi to \u010das.<\/li><li><b>&#8222;Za\u010dnu z\u00edtra&#8220;\u00a0<\/b>-&gt; Opravdu?<\/li><li><b>\u201cVenku je zima\u201d\u00a0<\/b>-&gt; Termo pr\u00e1dlo, tepl\u00e1 bunda, \u010depice, \u0161\u00e1la a po p\u00e1r rychl\u00fdch kroc\u00edch na \u010derstv\u00e9m vzduchu v\u00e1m bude moc dob\u0159e \ud83d\ude42<span class=\"Apple-converted-space\">\u00a0<\/span><\/li><li><b>\u201cAni neum\u00edm ty stroje pou\u017e\u00edvat.&#8220;<\/b>-&gt; Kdo by v\u00e1m mohl pomoci na to p\u0159ij\u00edt? Co si najmout tren\u00e9ra na m\u011bs\u00edc? Nebo za\u010d\u00edt s cvi\u010den\u00edm bez stroj\u016f.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dc2ecd4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dc2ecd4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dc928b9\" data-id=\"dc928b9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fec912a elementor-widget elementor-widget-text-editor\" data-id=\"fec912a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Dr\u017e\u00edm V\u00e1m palce na cest\u011b k v\u00edce pohybu. Dal\u0161\u00ed inspiraci m\u016f\u017eete naj\u00edt ve \u010dl\u00e1nc\u00edch <a href=\"https:\/\/anezkahladikova.cz\/en\/tanec-s-inzulinem\/\">Tanec s inzul\u00ednem: Nau\u010dte se ovl\u00e1dat sv\u016fj krevn\u00ed cukr <\/a>nebo <a href=\"https:\/\/anezkahladikova.cz\/en\/10-tipu-jak-jist-vice-zeleniny\/\">10 tip\u016f jak j\u00edst v\u00edce zeleniny<\/a>.<\/p><p>Pokud hled\u00e1te <strong>health kou\u010de<\/strong>, kter\u00fd s v\u00e1mi zapracuje na va\u0161em zdrav\u00e9m \u017eivotn\u00edm stylu, prohl\u00e9dn\u011bte si mo\u017enost<a href=\"https:\/\/anezkahladikova.cz\/en\/sluzby\/\"> <strong>spolupr\u00e1ce<\/strong> se mnou<\/a>.<\/p><p>Pohybu zdar!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46861ff elementor-widget elementor-widget-image\" data-id=\"46861ff\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/anezkahladikova.cz\/wp-content\/uploads\/2023\/12\/Podpis.jpg\" title=\"Podpis\" alt=\"Podpis\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Kdy\u017e jsem psala tento \u010dl\u00e1nek, sed\u011bla jsem v aut\u011b na del\u0161\u00ed cest\u011b do N\u011bmecka a up\u0159\u00edmn\u011b jsem si p\u0159\u00e1la j\u00edt si zab\u011bhat. Jak j\u00e1 bych si zab\u011bhala! Nejrad\u011bji bych vysko\u010dila z auta a b\u011b\u017eela za autem \ud83d\ude42 Kdybych toti\u017e rozpohybovala sv\u00e9 t\u011blo, m\u011bla bych mnohem okysli\u010den\u011bj\u0161\u00ed mozek a mohla se na psan\u00ed tohoto \u010dl\u00e1nku l\u00e9pe &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/anezkahladikova.cz\/en\/10-rad-jak-zacit-s-pohybem\/\"> <span class=\"screen-reader-text\">10 rad jak jednodu\u0161e za\u010d\u00edt s POHYBEM<\/span> Read More &raquo;<\/a><\/p>","protected":false},"author":6,"featured_media":3155,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-2378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 rad jak jednodu\u0161e za\u010d\u00edt s POHYBEM - Ane\u017eka Hlad\u00edkov\u00e1<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anezkahladikova.cz\/en\/10-rad-jak-zacit-s-pohybem\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010cL\u00c1NEK: 10 rad jak jednodu\u0161e za\u010d\u00edt s pohybem\" \/>\n<meta property=\"og:description\" content=\"D\u00edky pravideln\u00e9 fyzick\u00e9 aktivit\u011b m\u00e1me lep\u0161\u00ed n\u00e1ladu, kvalitn\u011bj\u0161\u00ed sp\u00e1nek, v\u00edce energie, siln\u011bj\u0161\u00ed imunitu, jsme m\u00e9n\u011b nemocn\u00ed, a jako bonus m\u00e1me p\u011bknou postavu. L\u00e9pe se soust\u0159ed\u00edme a jsme produktivn\u011bj\u0161\u00ed v pr\u00e1ci. Jak jednodu\u0161e p\u0159ekonat v\u00fdmluvy a za\u0159adit pravideln\u00e9 cvi\u010den\u00ed do sv\u00e9ho \u017eivota? 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