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12		<title>Cvičení pro seniory: Krátká a efektvní sestava na doma</title>
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619<article class="post-564 post type-post status-publish format-standard has-post-thumbnail hentry category-cviceni-a-fitness tag-cviceni tag-lehka-zatez tag-mirne-cviceni tag-seniori" id="post-564">
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631					<a href="https://revolucnicviceni.cz/category/cviceni-a-fitness/" rel="category tag">Cvičení a fitness</a>				</div><!-- .entry-categories-inner -->
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633
634			<h1 class="entry-title">Cvičení pro seniory: bezpečná 15minutová sestava</h1>
635			<div class="intro-text section-inner max-percentage small">
636				<p>Cvičení pro seniory k okysličení organismu, odstranění ztuhlosti a napětí, zvednutí nálady a zmírnění bolesti kloubů.</p>
637			</div>
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647								Autor příspěvku							</span>
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649						<span class="meta-text">
650							Autor: <a href="https://revolucnicviceni.cz/author/janandel/">Jan Anděl</a>						</span>
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657						<span class="meta-text">
658							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/">4.12.2015</a>
659						</span>
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664						<span class="meta-text">
665							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comments">7 komentářů <span class="screen-reader-text"> u textu s názvem Cvičení pro seniory: bezpečná 15minutová sestava</span></a>						</span>
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680
681			<img width="624" height="114" src="https://revolucnicviceni.cz/wp-content/uploads/2015/10/Snímek-obrazovky-2015-10-05-v-0.34.49-624x114.png" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" decoding="async" fetchpriority="high" srcset="https://revolucnicviceni.cz/wp-content/uploads/2015/10/Snímek-obrazovky-2015-10-05-v-0.34.49-624x114.png 624w, https://revolucnicviceni.cz/wp-content/uploads/2015/10/Snímek-obrazovky-2015-10-05-v-0.34.49-300x55.png 300w, https://revolucnicviceni.cz/wp-content/uploads/2015/10/Snímek-obrazovky-2015-10-05-v-0.34.49-1024x186.png 1024w, https://revolucnicviceni.cz/wp-content/uploads/2015/10/Snímek-obrazovky-2015-10-05-v-0.34.49.png 1439w" sizes="(max-width: 624px) 100vw, 624px" title="Bolest kloubů, Jan Anděl 6-ti minutovka | Jan Anděl" />
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690
691			<p class="wp-block-paragraph">Pravidelný pohyb může ve vyšším věku pomáhat udržovat sílu, rovnováhu, pohyblivost a jistotu při běžných činnostech. Následující sestava je navržena pro domácí cvičení s pevnou židlí jako oporou. Každý cvik přizpůsobte aktuální kondici.</p>
692<h2 class="wp-block-heading">Než začnete</h2>
693<ul class="wp-block-list"><li>Použijte stabilní židli bez koleček.</li><li>Odstraňte kluzké koberečky a překážky.</li><li>Mějte po ruce vodu a cvičte v pohodlné obuvi.</li><li>Začněte menším rozsahem a nezadržujte dech.</li></ul>
694<p class="wp-block-paragraph">Máte-li srdeční nebo neurologické onemocnění, výrazné potíže s rovnováhou, jste po pádu, úrazu či operaci nebo vám lékař omezil pohyb, konzultujte vhodnou sestavu předem.</p>
695<h2 class="wp-block-heading">Jak poznat vhodnou intenzitu</h2>
696<p class="wp-block-paragraph">Během cvičení byste měli být schopni mluvit v krátkých větách. Mírné zadýchání je v pořádku, ale neobvyklá dušnost, tlak na hrudi, závratě nebo ostrá bolest jsou důvodem cvičení okamžitě ukončit.</p>
697<h2 class="wp-block-heading">Patnáctiminutová sestava s oporou</h2>
698<h3 class="wp-block-heading">1. Klidná chůze na místě</h3><p class="wp-block-paragraph">Přidržujte se opěradla a jednu až dvě minuty střídavě zvedejte chodidla. Začněte pomalu a postupně zapojte paže.</p>
699<h3 class="wp-block-heading">
6992. Vstávání ze židle</h3><p class="wp-block-paragraph">Posuňte se k okraji židle, chodidla opřete o podlahu a pomalu se postavte. Podle potřeby použijte ruce. Proveďte 5–10 opakování.</p>
700<h3 class="wp-block-heading">3. Zvedání pat</h3><p class="wp-block-paragraph">Za židlí se pomalu zvedněte na špičky a vraťte paty na zem. Držte vzpřímený trup a proveďte 8–15 opakování.</p>
701<h3 class="wp-block-heading">4. Unožení s oporou</h3><p class="wp-block-paragraph">Přeneste váhu na jednu nohu a druhou pomalu zvedněte do strany. Nezaklánějte trup. Proveďte 6–10 opakování na každou stranu.</p>
702<h3 class="wp-block-heading">5. Klik o stěnu</h3><p class="wp-block-paragraph">Dlaně položte na stěnu ve výši hrudníku. Tělo držte v jedné linii a pomalu pokrčte lokty. Proveďte 6–12 opakování.</p>
703<h3 class="wp-block-heading">6. Přitahování lopatek vsedě</h3><p class="wp-block-paragraph">Posaďte se vzpřímeně, ruce pokrčte a jemně stáhněte lopatky k sobě. Ramena nezvedejte k uším. Opakujte 8–12krát.</p>
704<h3 class="wp-block-heading">7. Přenášení váhy</h3><p class="wp-block-paragraph">Za židlí pomalu přenášejte váhu z jedné nohy na druhou. Chodidla zůstávají na podlaze. Cvičte 30–45 sekund.</p>
705<h3 class="wp-block-heading">8. Otáčení hrudníku vsedě</h3><p class="wp-block-paragraph">Vsedě zkřižte ruce na hrudníku a pomalu se otočte do strany. Pánev zůstává vpřed. Rozsah má být příjemný a bez bolesti.</p>
706<h2 class="wp-block-heading">Varianta pouze vsedě</h2>
707<p class="wp-block-paragraph">Pokud si ve stoje nejste jistí, použijte pochod vsedě, natahování kolene, přitahování lopatek, kroužení kotníků a lehké tlaky dlaní proti sobě. Cvičte 30 sekund a stejnou dobu odpočívejte.</p>
708<h2 class="wp-block-heading">Jednoduchý týdenní plán</h2>
709<figure class="wp-block-table"><table><thead><tr><th>Den</th><th>Pohyb</th></tr></thead><tbody><tr><td>Pondělí</td><td>15minutová sestava</td></tr><tr><td>Úterý</td><td>Krátká procházka nebo mobilita vsedě</td></tr><tr><td>Středa</td><td>Volnější den</td></tr><tr><td>Čtvrtek</td><td>15minutová sestava</td></tr><tr><td>Pátek</td><td>Lehká chůze</td></tr><tr><td>Víkend</td><td>Pohyb podle energie a regenerace</td></tr></tbody></table></figure>
710<h2 class="wp-block-heading">Jak postupně přidávat</h2>
711<ul class="wp-block-list"><li>Nejprve přidejte 1–2 kontrolovaná opakování.</li><li>Poté prodlužte chůzi nebo přenášení váhy o 10 sekund.</li><li>Opory se pouštějte jen tehdy, když je rovnováha jistá.</li><li>Náročnost nezvyšujte ve dnech výrazné únavy.</li></ul>
712<h2 class="wp-block-heading">Prevence pádu při cvičení</h2>
713<p class="wp-block-paragraph">Nestůjte na měkké nebo kluzké podložce. Cviky na rovnováhu provádějte u stabilní opory a ne se zavřenýma očima. Pokud jste v poslední době upadli nebo se vám často motá hlava, nezkoušejte balanční cvičení bez odborného posouzení.</p>
714<h2 class="wp-block-heading">Kdy přestat a vyhledat pomoc</h2>
715<p class="wp-block-paragraph">Přestaňte při tlaku na hrudi, výrazné dušnosti, závrati, náhlé slabosti, poruše vidění nebo ostré a narůstající bolesti. Při podezření na akutní zdravotní problém vyhledejte zdravotnickou pomoc.</p>
716<h2 class="wp-block-heading">Časté otázky</h2>
717<h3 class="wp-block-heading">Jak často cvičit?</h3><p class="wp-block-paragraph">Začněte dvěma sestavami týdně. Lehkou chůzi a mobilitu lze podle kondice zařazovat častěji.</p>
718<h3 class="wp-block-heading">Je nutné cvičit ve stoje?</h3><p class="wp-block-paragraph">Ne. Mnoho pohybů lze bezpečně provádět vsedě. Varianta závisí na rovnováze a zdravotním stavu.</p>
719<h3 class="wp-block-heading">Pomůže cvičení při bolesti kloubů?</h3><p class="wp-block-paragraph">Vhodný pohyb může být součástí péče, ale příčina bolesti a správná zátěž jsou individuální. Při přetrvávající nebo zhoršující se bolesti se poraďte s odborníkem.</p>
720<h3 class="wp-block-heading">Kde najdu vedenou lehčí lekci?</h3><p class="wp-block-paragraph">V <a href="https://app.revolucnicviceni.cz/registrace">aplikaci SixPack</a> lze vybrat lehčí úroveň a využít 30 dní zdarma. Přehled přístupů najdete v <
720a href="https://revolucnicviceni.cz/cenik/">ceníku</a>.</p><div class="aioseo-author-bio-compact">
721			<div class="aioseo-author-bio-compact-left">
722			<img class="aioseo-author-bio-compact-image" src="https://revolucnicviceni.cz/wp-content/uploads/2024/03/produkt-sms.png" alt="author avatar"/>
723		</div>
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725		<div class="aioseo-author-bio-compact-header">
726			<span class="author-name">Jan Anděl</span>
727							<span class="author-job-title">Výživový poradce a autor cvičebního programu šestiminutovka</span>
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729
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731			
732			2.10.2026 Jan Anděl je výživový poradce působící ve Zlíně, který se zaměřuje na poskytování odborných rad v oblasti zdravé výživy a životního stylu. Pomáhá klientům zlepšit jejich stravovací návyky a dosáhnout osobních cílů v oblasti zdraví a kondice. Svým individuálním přístupem a hlubokými znalostmi v oboru si získal důvěru mnoha tisíců lidí hledajících cestu ke zdravějšímu životu. Vytváří individuální redukční stravovací plány: https://vyziva.organismu.cz/ a dále vytvořil řadu produktů pro podporu zdraví, které jsou dostupné na www.produkty-jana-andela.cz
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855			7 reakcí na &bdquo;Cvičení pro seniory: bezpečná 15minutová sestava&ldquo;			</h2><!-- .comments-title -->
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861						<div id="comment-61" class="comment even thread-even depth-1">
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865							<img alt="" src="https://secure.gravatar.com/avatar/2ff81c75cdc6ca3e47cdb172152f9c2d947dc169209926d64aa60aea7e9d2958?s=120&amp;d=initials&amp;r=g&amp;initials=YP" class="avatar avatar-120 photo" height="120" width="120" /><span class="fn">Y. Plechatá</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
866
867						<div class="comment-metadata">
868							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-61"><time datetime="2015-10-08T13:01:59+02:00">8.10.2015 (13:01)</time></a>						</div><!-- .comment-metadata -->
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874						<p>Dobrý den,</p>
875<p>cvičení na bolest kloubů je super, zvládám si ho zacvičit i v práci v polední pauze.<br />
876S přibývajícím věkem je pohyb hodně důležitý a cvičení též.</p>
877<p>Díky moc.                                                       Y.Plechatá</p>
878
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880
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889							<img alt="" src="https://secure.gravatar.com/avatar/34abcab2ad8f6760b19bd79cfa264af124020a6662ced9df625588f3b7a60fd9?s=120&amp;d=initials&amp;r=g&amp;initials=V." class="avatar avatar-120 photo" height="120" width="120" /><span class="fn">Věrka B.</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
890
891						<div class="comment-metadata">
892							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-60"><time datetime="2015-10-07T19:40:24+02:00">7.10.2015 (19:40)</time></a>						</div><!-- .comment-metadata -->
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897
898						<p>Cvičení je super, člověk se musí pohybovat, jinak svaly ochabnou a dostaví se bolesti. . Je mi 67  let a cvičím jogu již  22 let každý den ráno 1 hodinu, jelikož  jsem zůstala upoutána na lůžko 7-8 měsíců v bolestech a bez pohybu.<br />
899 6  minutovku jsem zařadila  do denního programu taktéž.  Cvičení je důležité . Nebude vás nic bolet. Zlepší se i nálada a pohyblivost kloubů.            Věrka B.</p>
900
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911<span class="fn">Ivana D.</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
912
913						<div class="comment-metadata">
914							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-59"><time datetime="2015-10-07T16:14:34+02:00">7.10.2015 (16:14)</time></a>						</div><!-- .comment-metadata -->
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920						<p>Je pro mě přínosem to, že vidím přesně co mám dělat, vlastně se snažím kopírovat cvičitele. Dá se to i v práci během pauzy. Je mi 57 a dám se do toho    díky</p>
921
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932							<img alt="" src="https://secure.gravatar.com/avatar/c0a12a459e7bb8a02f5d97c95b8f5b48990c18bfd80cf1cd01ac8b1693d930eb?s=120&amp;d=initials&amp;r=g&amp;initials=Te" class="avatar avatar-120 photo" height="120" width="120" loading="lazy" /><span class="fn">Tereza</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
933
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935							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-58"><time datetime="2015-10-06T19:58:20+02:00">6.10.2015 (19:58)</time></a>						</div><!-- .comment-metadata -->
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941						<p>Určitě, je mi 67 a ze 6 minutovek si vybírám, vzhledem ke svému onemocnění,  ty, které zvládnu. Díky za ně</p>
942
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953							<img alt="" src="https://secure.gravatar.com/avatar/43142b5d427091ce57df8dbd28c86d8894fdd02452d603a7e0b7d7007b3ab3c2?s=120&amp;d=initials&amp;r=g&amp;initials=Ko" class="avatar avatar-120 photo" height="120" width="120" loading="lazy" /><span class="fn">Koblížková</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
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956							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-57"><time datetime="2015-10-06T14:52:17+02:00">6.10.2015 (14:52)</time></a>						</div><!-- .comment-metadata -->
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962						<p>Zdravím<br />
963Cvičení je velmi důležité v každém věku.ale jak člověk stárne, tak musí o sebe čím dál víc pečovat aby se mohl hýbat. Vaše videa,dvd,rady jsou perfektní, vřelé díky za vše s pozdravem Koblížková</p>
964
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975							<img alt="" src="https://secure.gravatar.com/avatar/9205efafac92c7b67850bc009dcde35821b32b41a28e026463d2560d14507241?s=120&amp;d=initials&amp;r=g&amp;initials=ES" class="avatar avatar-120 photo" height="120" width="120" loading="lazy" /><span class="fn">Edvard S.</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
976
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978							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-56"><time datetime="2015-10-06T05:25:30+02:00">6.10.2015 (5:25)</time></a>						</div><!-- .comment-metadata -->
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984						<p>Bezvadné cvičení,časem se dá do tohoto pohybu dostat i po sedmdesátce a hned je život veselejší.</p>
985
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996<span class="fn">Adriana</span><span class="screen-reader-text says">&#32;</span>						</div><!-- .comment-author -->
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999							<a href="https://revolucnicviceni.cz/cviceni-pro-seniory/#comment-55"><time datetime="2015-10-05T23:44:23+02:00">5.10.2015 (23:44)</time></a>						</div><!-- .comment-metadata -->
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1005						<p>Super cviceni! Jak to clovek vidi tak vi co jak ma delat. Moc dekuju!!!!! 6minutovky jsou bezvadny i pro moje stary kosti&#8230;jen tak dal 😄</p>
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