JAK SI ZAMILOVAT STREČINK

Někdy nám přijde, že u počítače trávíme tak 80% času a záda a krk z toho v sedmém nebi rozhodně nejsou. Aby se na nás tělo už definitivně nenaštvalo a nerevanšovalo se nám otravnou bolestí, chce to pravidelný strečink. Bára z blogu Detox chutně má s rozmanitými druhy sportů bohaté zkušenosti a díky letům praktikování street dance, aerobiku, jógy a pole dance moc dobře ví, jak docílit flexibility zdravým a účinným způsobem.

Její rady si můžete přečíst níže a celý článek také na jejím blogu zde, kde najdete mnoho dalších krásných a motivačních fotek.


Na úvod bych chtěla zdůraznit, že každé tělo je jiné. Poslouchejte ho a poznejte, co jde nejlépe vám. Máte flexibilní záda, jde vám lépe provaz nebo placka? Možná máte rozsah třeba v ramenou.

Pokud si flexibilitu hodně přejete, můžete jí mít. Jen to chce trochu času. Deset kilometrů taky neuběhnete napoprvé. Když si ale běhání oblíbíte a věnujete mu pozornost, brzy běháte maratony. ;)

1.  Rozhodnu se, čeho chci dosáhnout

Najdu si jógové obrázky, videa, fotky, najdu si svůj vzor a rozhodnu se, čeho chci skutečně dosáhnout. K dosažení cíle vám může pomoci tzv. tabulka cílů, se kterou moc ráda pracuji v různých oblastech svého života. Je důležité vědět kam jdu, co je mým cílem. Podle toho můžu uzpůsobit vizualizace i samotný trénink. Vždy to chce vědět, na jaké partie se zaměřit, kam upnout pozornost. Kde je pozornost, tam je síla a výsledek.

2.  Vždy se protahuji alespoň 20 minut v kuse

Dávám si načas. Snažím se přehnaně nehmitat a uvolňovat se spíše tahem. Všechno je v hlavě. Při protahování si představuji, jak se mi všechny úpony přirozeně a zdravě povolují, jak se do polohy příjemně a plynule dostávám.

3.  V každé poloze držím alespoň 30 vteřin

S tím souvisí také to, že v každé poloze držím vždy půl minuty až minutu. Dávám svým svalům, vazům a šlachách čas, aby si na novou polohu zvykly a přijaly ji za vlastní. Tah a mírný diskomfort jsou normální. Dávejte si challenge, ale ke svému tělu VŽDY přistupujte s něhou a láskou. Jako k nejlepšímu kamarádovi. Pálivá a štiplavá bolest už není dobrá. Buďte na sebe opravdu opatrní. Mnohokrát se mi už stalo, že jsem se „přestrečovala“ a rozsah se mi tak dočasně naopak snížil.

4. Pomáhám si vizualizací

Když jsem ještě dělala pole dance, měla jsem jeden prvek, který jsem asi rok za boha nebyla schopná udělat. Trénovala jsem, makala, rvala se silou do polohy a nic. Pak mě jednou napadlo, že na prvek zkusím svoje tělo připravit myšlenkou. Svaly reagují i jen na myšlenku o tom, že je zatínáte. Tak jsem si říkala, třeba to moje tělo podvědomě cestu do prvku najde a příště mi to půjde snáz. Před spaním jsem si představovala, jak se do prvku snadno a příjemně dostávám. No a hádejte, co se stalo. Druhý den jsem na tréninku prvek udělala na první pokus. Přísahám. Vážně!

5.  Dýchám

Protahování není o křeči. Není to boj proti vlastnímu tělu. Podstatou protahování je uvolnění a prodloužení. Nervěte se silou do něčeho, co vám nejde. Myslete na to, že to, kde se dnes nacházíte, je naprosto v pořádku. Je to vaše tělo s vlastními dosavadními zážitky a vy máte tu jedinečnou možnost začít ho postupně nově formovat. Proto se do poloh nervěte, nikdy nezadržujte dech a naopak zhluboka dýchejte. S nádechem se zlehka napněte do protažení, s výdechem se uvolněte a nechte všechno napětí z vašeho těla i mysli jít. S výdechem se zkuste vždy posunout o milimetřík dál, hlouběji do polohy. Prodýchat můžete i mírnou bolest a nekomfort. Myslete na to, že i strečink může být v podstatě meditační, když ho děláte s respektem ke svému tělu a máte od něj reálná nebo ideálně žádná očekávání. Nechte se překvapit, kam až se po prvním strečinku dostanete.

6.  Miluju ho

Nejen své tělo. Milujte i protahování jako takové. Zapalte si k němu svíčky, pusťte si příjemnou hudbu. Někdy mám ráda meditační nahrávku, někdy si pouštím taneční hudbu, koukám na pěkné taneční klipy… Udělejte si ze strečinku čas jenom pro sebe.

7.  Mám systém

Aby se vaše tělo začalo měnit, ať už aerobní aktivitou, posilováním nebo protahováním, chce to výdrž a pravidelnost. Snažím se protahovat tak 3x týdně 20 minut. Někdy si u toho odpočinu, někdy se zapotím. V koupelně na dveřích mám vylepenu tabulku s věcmi, které chci každý den stihnout a mám sklon je flákat. Mám tam sport, masáž obličeje, pití kurkumového nápoje i protahování. A tak mi nezbývá nic jiného, než jít si strečink odcvičit, abych si políčko mohla odškrtnout. ;)

Připravila: Kateřina Kuldová

Text a foto: Barbora Sedláková

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