{"id":872,"date":"2020-10-05T13:28:20","date_gmt":"2020-10-05T11:28:20","guid":{"rendered":"https:\/\/www.prazskybarcamp.cz\/blog\/?p=872"},"modified":"2021-02-08T14:50:36","modified_gmt":"2021-02-08T13:50:36","slug":"otuzovani-tvoje-jizdenka-k-lepsimu-zdravi-a-pohode","status":"publish","type":"post","link":"https:\/\/www.prazskybarcamp.cz\/blog\/otuzovani-tvoje-jizdenka-k-lepsimu-zdravi-a-pohode\/","title":{"rendered":"Otu\u017eov\u00e1n\u00ed, tvoje j\u00edzdenka k lep\u0161\u00edmu zdrav\u00ed a pohod\u011b"},"content":{"rendered":"Doba \u010dten\u00ed: <\/span> 3<\/span> minuty<\/span><\/span>

Je tu podzim?. Kr\u00e1sn\u00e9 obdob\u00ed, kdy se p\u0159\u00edroda pomalu ukl\u00e1d\u00e1 ke sp\u00e1nku a hraje n\u00e1dhern\u00fdmi kombinacemi barev. S podzimem tak\u00e9 p\u0159ich\u00e1z\u00ed chladn\u011bj\u0161\u00ed po\u010das\u00ed ?\ufe0f, krat\u0161\u00ed dny a m\u00e9n\u011b slun\u00ed\u010dka. To s sebou p\u0159in\u00e1\u0161\u00ed r\u016fzn\u00e1 nachlazen\u00ed a virov\u00e1 onemocn\u011bn\u00ed. Pokud tvoje imunita nen\u00ed \u00fapln\u011b OK, m\u016f\u017ee ti toto obdob\u00ed pokazit nemoc. Jsou r\u016fzn\u00e9 mo\u017enosti, jak pos\u00edlit imunitu a jedn\u00edm z nich je otu\u017eov\u00e1n\u00ed \u2744\ufe0f. To nejen pos\u00edl\u00ed tvoji fyzickou imunitu, ale i tu psychickou ?.<\/p>\n

Co si p\u0159edstav\u00ed\u0161 pod pojmem otu\u017eov\u00e1n\u00ed<\/a>? Vid\u00ed\u0161 svoje klepaj\u00edc\u00ed se t\u011blo pod ledovou sprchou? Nebo si p\u0159edstav\u00ed\u0161, jak plave\u0161 v lednu v \u0159ece? Oboj\u00ed je otu\u017eov\u00e1n\u00ed. Pat\u0159\u00ed sem ale tak\u00e9 saunov\u00e1n\u00ed a sportovn\u00ed aktivity prov\u00e1d\u011bn\u00e9 venku i v zimn\u00edm obdob\u00ed.<\/p>\n

V\u00fdhody otu\u017eov\u00e1n\u00ed<\/b><\/h2>\n

Mezi v\u00fdhody pravideln\u00e9ho otu\u017eov\u00e1n\u00ed pat\u0159\u00ed pos\u00edlen\u00ed imunity<\/b>. Dal\u0161\u00edm skv\u011bl\u00fdm p\u0159\u00ednosem je zocelen\u00ed tv\u00e9 psychiky<\/b>. Jen tak t\u011b prost\u011b n\u011bco nerozhod\u00ed a to se hod\u00ed, ne ? Dal\u0161\u00ed benefit je, \u017ee ti nebude tolik zima<\/b>. Tv\u00e9 t\u011blo si zvykne na chlad a nebude ho br\u00e1t jako nep\u0159\u00edtele. V pokoj\u00ed\u010dku pak m\u00edsto p\u0159etopen\u00fdch 24 stup\u0148\u016f ocen\u00ed\u0161 stup\u0148\u016f dvacet. Na noc si vyv\u011btr\u00e1\u0161 a v chladn\u011bj\u0161\u00edm pokoji se ti bude l\u00e9pe sp\u00e1t<\/b>. Aby se toti\u017e mozek spr\u00e1vn\u011b regeneroval, pot\u0159ebuje chladn\u011bj\u0161\u00ed teplotu.<\/p>\n

Tak co, p\u0159esv\u011bd\u010dily t\u011b v\u00fdhody a zkus\u00ed\u0161 otu\u017eov\u00e1n\u00ed?<\/p>\n

Jak se za\u010d\u00edt otu\u017eovat?<\/b><\/h2>\n

Nebudu ti tvrdit, \u017ee to bude jednoduch\u00e9. Bude to hodn\u011b mimo tvoji komfortn\u00ed z\u00f3nu. Jakmile ale vydr\u017e\u00ed\u0161 n\u011bjakou dobu tenhle nov\u00fd zvyk praktikovat, uc\u00edt\u00ed\u0161 skv\u011bl\u00e9 zm\u011bny. Prost\u011b bude\u0161 v\u011bd\u011bt, \u017ee je to ta spr\u00e1vn\u00e1 cesta. A kdy\u017e ne, tak si to aspo\u0148 vyzkou\u0161\u00ed\u0161 a zjist\u00ed\u0161, \u017ee tahle cesta nen\u00ed pro tebe. Nab\u00eddnu ti 2 metody, jak za\u010d\u00edt<\/b>. Tu svoji si vyber dle tv\u00e9 povahy.<\/p>\n

Zm\u011bny ve sv\u00e9m \u017eivot\u011b aplikuje\u0161 rad\u011bji pomalu? Pak zvol postupn\u00e9 otu\u017eov\u00e1n\u00ed<\/b><\/h3>\n

U postupn\u00e9ho otu\u017eov\u00e1n\u00ed m\u00e1\u0161 dv\u011b mo\u017enosti:<\/p>\n

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  1. Sprchov\u00e1n\u00ed cel\u00e9ho t\u011bla a postupn\u00e9 sni\u017eov\u00e1n\u00ed teploty vody.<\/b> Je jedno, jestli si dop\u0159\u00e1v\u00e1\u0161 vanu nebo teplou sprchu. V obou p\u0159\u00edpadech zakon\u010di o\u010distnou proceduru sprchou. A dej si o n\u011bco chladn\u011bj\u0161\u00ed vodu ne\u017e obvykle. Chladn\u011bj\u0161\u00ed sprchou kon\u010di ka\u017ed\u00e9 myt\u00ed. Jakmile si na tuto teplotu zvykne\u0161, dej zase o n\u011bco chladn\u011bj\u0161\u00ed. A takto po\u0159\u00e1d dokola, a\u017e se dostane\u0161 na \u00fapln\u011b studenou sprchu. Nev\u00fdhoda t\u00e9hle varianty je, \u017ee nepoc\u00edt\u00ed\u0161 hned na za\u010d\u00e1tku ten \u00fa\u017easn\u00fd efekt otu\u017eov\u00e1n\u00ed a s t\u00edm ztrat\u00ed\u0161 motivaci<\/a>. M\u016f\u017ee se tak st\u00e1t, \u017ee t\u011b to p\u0159estane bavit a k prav\u00e9mu otu\u017eov\u00e1n\u00ed se ani nedostane\u0161.<\/li>\n<\/ol>\n
      \n
    1. Sprchov\u00e1n\u00ed studenou vodou ur\u010dit\u00fdch \u010d\u00e1st\u00ed t\u011bla.<\/b> N\u011bkter\u00e9 \u010d\u00e1sti t\u011bla jsou m\u00e9n\u011b citliv\u00e9 na chlad. Zkus si tedy u cel\u00e9ho t\u011bla postupn\u011b sni\u017eovat teplotu dle p\u0159edchoz\u00edho bodu. A na z\u00e1v\u011br ka\u017ed\u00e9ho sprchov\u00e1n\u00ed si umyj hodn\u011b studenou vodou obli\u010dej a kon\u010detiny.<\/li>\n<\/ol>\n

      Jde\u0161 do v\u0161eho po hlav\u011b? Sko\u010d tak i do otu\u017eov\u00e1n\u00ed<\/b><\/h3>\n

      Jestli jsi typ, kter\u00fd jde do v\u0161eho po hlav\u011b, je pro tebe ta prav\u00e1 varianta tahle. Na konci myt\u00ed si prost\u011b stoupni pod studenou sprchu.<\/strong> Ze za\u010d\u00e1tku tam m\u016f\u017ee\u0161 jen vlet\u011bt a vylet\u011bt. Postupn\u011b tam z\u016fsta\u0148 del\u0161\u00ed dobu, a\u017e vydr\u017e\u00ed\u0161 30 vte\u0159in. N\u011bkdo tvrd\u00ed, \u017ee bys m\u011bl pod studenou sprchou b\u00fdt alespo\u0148 2 minuty. To u\u017e nech\u00e1m na tob\u011b. Dle n\u011bkter\u00fdch studi\u00ed je nejd\u016fle\u017eit\u011bj\u0161\u00edch prvn\u00edch 30 vte\u0159in. Ty p\u0159in\u00e1\u0161\u00ed pro t\u011blo to nejlep\u0161\u00ed. Zbyl\u00fd \u010das je tak\u00e9 p\u0159\u00ednosem, ale u\u017e nemaj\u00ed takov\u00fd efekt jako prvn\u00ed p\u016flminuta.<\/p>\n

      Mozkov\u00e9 vlny. Nala\u010f alfa vlnu a nic u\u017e t\u011b nezastav\u00ed<\/a><\/p><\/blockquote>\n