{"id":879,"date":"2023-04-14T16:53:00","date_gmt":"2023-04-14T14:53:00","guid":{"rendered":"https:\/\/casopiszeny.cz\/?p=879"},"modified":"2026-01-06T09:32:49","modified_gmt":"2026-01-06T08:32:49","slug":"kdyz-se-domov-stane-telocvicnou-jak-si-vybudovat-zelezny-navyk","status":"publish","type":"post","link":"https:\/\/casopiszeny.cz\/?p=879","title":{"rendered":"Kdy\u017e se domov stane t\u011blocvi\u010dnou: jak si vybudovat \u017eelezn\u00fd n\u00e1vyk"},"content":{"rendered":"\n

Dom\u00e1c\u00ed cvi\u010den\u00ed je \u010dasto popisov\u00e1no jako \u201enejjednodu\u0161\u0161\u00ed“ varianta pohybu. Pravda je ale takov\u00e1, \u017ee pr\u00e1v\u011b doma se \u010dlov\u011bk nejsn\u00e1ze vymluv\u00ed. Ko\u0161 \u010dek\u00e1, telefon p\u00edp\u00e1, d\u011bti n\u011bco pot\u0159ebuj\u00ed\u2026 a slib \u201ezacvi\u010d\u00edm si ve\u010der“ se rozplyne stejn\u011b rychle jako rann\u00ed mlha. P\u0159itom pr\u00e1v\u011b pravideln\u00fd dom\u00e1c\u00ed tr\u00e9nink dok\u00e1\u017ee ud\u011blat s kondic\u00ed i psychikou divy. Sta\u010d\u00ed mu jen vyklidit prostor, \u010das a trochu discipl\u00edny.<\/p>\n\n\n\n

A t\u00edm prostorem m\u016f\u017ee b\u00fdt klidn\u011b terasa nebo kousek ob\u00fdv\u00e1ku, kde se v\u00e1m dob\u0159e d\u00fdch\u00e1, a pohybujete. Zaj\u00edmav\u00e9 je, \u017ee mnoha lidem pom\u00e1h\u00e1 i to, kdy\u017e si vytvo\u0159\u00ed konkr\u00e9tn\u00ed \u201ez\u00f3nu“ pro pohyb. Nemus\u00ed to b\u00fdt nic velkolep\u00e9ho, posta\u010d\u00ed pevn\u00e1, stabiln\u00ed plocha. Nap\u0159\u00edklad na terase –\u00a0 kousek podlahy na terasu<\/a><\/strong>, kter\u00e1 v \u010dlov\u011bku vzbud\u00ed pocit, \u017ee pr\u00e1v\u011b tady za\u010d\u00edn\u00e1 jejich ritu\u00e1l. Mozek si velmi rychle zapamatuje, \u017ee tento prostor = \u010das na pohyb. To je prvn\u00ed krok k n\u00e1vyku, kter\u00fd nepolev\u00ed.<\/p>\n\n\n\n

1. Mal\u00e9 ritu\u00e1ly funguj\u00ed l\u00e9pe ne\u017e velk\u00e1 p\u0159edsevzet\u00ed<\/h2>\n\n\n\n

Zapome\u0148te na hodinov\u00e9 tr\u00e9ninky. Ty p\u0159ijdou \u010dasem. N\u00e1vyk vznik\u00e1 v okam\u017eiku, kdy si t\u011blo zvykne, \u017ee ka\u017ed\u00fd den \u201en\u011bco“ ud\u011bl\u00e1.<\/p>\n\n\n\n

P\u011bt minut j\u00f3gy. Kr\u00e1tk\u00e9 posilov\u00e1n\u00ed. Dv\u011b minuty d\u0159ep\u016f b\u011bhem va\u0159en\u00ed k\u00e1vy. Vytvo\u0159\u00edte si tak mal\u00e9 kotvy, kter\u00e9 v\u00e1s udr\u017euj\u00ed v pohybu, ani\u017e by v\u00e1s zahltily.<\/p>\n\n\n\n

2. Viditeln\u00e9 p\u0159ipom\u00ednky jsou mocn\u00e1 v\u011bc<\/h2>\n\n\n\n

Nejd\u016fle\u017eit\u011bj\u0161\u00ed pom\u016fcky m\u011bjte na o\u010d\u00edch \u2013 podlo\u017eku, \u010dinky, odporovou gumu. Psychologov\u00e9 tomu \u0159\u00edkaj\u00ed \u201echytr\u00e1 lenost“: kdy\u017e je n\u011bco po ruce, ud\u011bl\u00e1te to. A kdy\u017e mus\u00edte p\u0159ehrabovat sk\u0159\u00edn\u011b, nejsp\u00ed\u0161 to vzd\u00e1te.<\/p>\n\n\n\n

Stejn\u011b tak pom\u00e1h\u00e1, kdy\u017e nech\u00e1te voln\u00fd kousek podlahy, kde pravideln\u011b cvi\u010d\u00edte. I mal\u00fd prostor, ale st\u00e1le stejn\u00fd, dok\u00e1\u017ee fungovat jako ment\u00e1ln\u00ed sp\u00edna\u010d.<\/p>\n\n\n\n

3. Spojte pohyb s p\u0159\u00edjemn\u00fdm z\u00e1\u017eitkem<\/h2>\n\n\n\n

Hudba, kterou milujete. V\u016fn\u011b esenci\u00e1ln\u00edho oleje. Obl\u00edben\u00e9 pohodln\u00e9 oble\u010den\u00ed.<\/p>\n\n\n\n

Mozek si mnohem snadn\u011bji zapamatuje zvyk, kter\u00fd p\u0159in\u00e1\u0161\u00ed n\u011bco p\u0159\u00edjemn\u00e9ho. A \u010d\u00edm v\u00edc se budete t\u011b\u0161it na cel\u00fd \u201eproces“, t\u00edm men\u0161\u00ed boj to bude.<\/p>\n\n\n\n

4. Sledujte (i ty nejmen\u0161\u00ed) pokroky<\/h2>\n\n\n\n

Nepot\u0159ebujete excelov\u00e9 tabulky ani chytr\u00e9 hodinky. Souvisl\u00fdch sedm dn\u00ed? Zapi\u0161te si to. Nov\u00fd cvik? Poznamenejte si ho.<\/p>\n\n\n\n

Tohle v\u0161echno jsou d\u016fkazy, \u017ee pokra\u010dujete a d\u016fkazy motivuj\u00ed.<\/p>\n\n\n\n

5. Bu\u010fte na sebe tvrd\u00ed\u2026 ale f\u00e9r<\/h2>\n\n\n\n

Jeden vynechan\u00fd den nic neznamen\u00e1. Probl\u00e9m nast\u00e1v\u00e1 tehdy, kdy\u017e se k n\u011bmu p\u0159id\u00e1 druh\u00fd. Pr\u00e1v\u011b proto je dobr\u00e9 si nastavit jednoduch\u00e9 pravidlo: \u201eNikdy nevynech\u00e1m dva dny po sob\u011b.“<\/p>\n\n\n\n

D\u00edky tomu se vyhnete sklouznut\u00ed do star\u00fdch kolej\u00ed a n\u00e1vyk p\u0159etrv\u00e1.<\/p>\n\n\n\n

N\u00e1vyk dom\u00e1c\u00edho cvi\u010den\u00ed se nevytv\u00e1\u0159\u00ed silou, ale pravidelnost\u00ed, prost\u0159ed\u00edm a drobn\u00fdmi ritu\u00e1ly. Ud\u011blejte si kolem sebe prostor, kter\u00fd v\u00e1m pohyb p\u0159ipomene \u2013 t\u0159eba jen pevn\u00fd kousek podlahy, kde v\u00edte, \u017ee za\u010d\u00edn\u00e1 v\u00e1\u0161 \u010das. A hlavn\u011b: za\u010dn\u011bte m\u00e1lo, ale dnes.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dom\u00e1c\u00ed cvi\u010den\u00ed je \u010dasto popisov\u00e1no jako \u201enejjednodu\u0161\u0161\u00ed“ varianta pohybu. Pravda je ale takov\u00e1, \u017ee pr\u00e1v\u011b doma se \u010dlov\u011bk nejsn\u00e1ze vymluv\u00ed. Ko\u0161 \u010dek\u00e1, telefon p\u00edp\u00e1, d\u011bti n\u011bco pot\u0159ebuj\u00ed\u2026 a slib \u201ezacvi\u010d\u00edm si ve\u010der“ se rozplyne stejn\u011b rychle jako rann\u00ed mlha. P\u0159itom pr\u00e1v\u011b pravideln\u00fd dom\u00e1c\u00ed tr\u00e9nink dok\u00e1\u017ee ud\u011blat s kondic\u00ed i psychikou divy. Sta\u010d\u00ed mu jen vyklidit […]<\/p>\n","protected":false},"author":2,"featured_media":880,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-879","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t