{"id":1142,"date":"2023-01-09T09:49:32","date_gmt":"2023-01-09T08:49:32","guid":{"rendered":"https:\/\/ivana.gueb.pro\/najlepsie-cviky-s-fitballom-pre-bolest-dolnej-casti-chrbta\/"},"modified":"2025-10-19T00:26:30","modified_gmt":"2025-10-18T22:26:30","slug":"najlepsie-cviky-s-fitballom-pre-bolest-dolnej-casti-chrbta","status":"publish","type":"post","link":"https:\/\/iwannaivana.com\/sk\/najlepsie-cviky-s-fitballom-pre-bolest-dolnej-casti-chrbta\/","title":{"rendered":"Boles\u0165 spodn\u00e9ho chrbta? Sk\u00fas tieto cviky s fit loptou"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\">Posilnite a zbavte sa bolesti v kr\u00ed\u017eovej oblasti chrbta pomocou cvi\u010denia na Fitlopte<\/h2>\n\n\n\n<p>Boles\u0165 v kr\u00ed\u017eovej oblasti chrbta je \u010dast\u00fdm probl\u00e9mom, s ktor\u00fdm sa stret\u00e1va ve\u013ea \u013eud\u00ed. Nie len \u017ee m\u00f4\u017ee by\u0165 ve\u013emi nepr\u00edjemn\u00e1, ale tie\u017e m\u00f4\u017ee obmedzi\u0165 va\u0161u pohyblivos\u0165 a kvalitu \u017eivota. Ak h\u013ead\u00e1te efekt\u00edvny a bezpe\u010dn\u00fd sp\u00f4sob, ako odstr\u00e1ni\u0165 t\u00fato boles\u0165 a posilni\u0165 svoju chrbticu, cvi\u010denie cvikov na Fitlopte m\u00f4\u017ee by\u0165 odpove\u010fou, ktor\u00fa ste h\u013eadali.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Benefity cvi\u010denia na Fitlopte pre kr\u00ed\u017eov\u00fa oblas\u0165 chrbta:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Posilnenie svalov<\/h4>\n\n\n\n<p>Cvi\u010denie na Fitlopte vy\u017eaduje stabiliz\u00e1ciu a vyv\u00e1\u017eenie tela, \u010do automaticky zap\u00e1ja svaly v kr\u00ed\u017eovej oblasti chrbta. Pravideln\u00e9 cvi\u010denie t\u00fdchto cvikov posil\u0148uje va\u0161e svaly, zlep\u0161uje ich vytrvalos\u0165 a podporuje spr\u00e1vne dr\u017eanie tela.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2: Korekcia postavy<\/h4>\n\n\n\n<p>Nedostatok svalovej sily a nespr\u00e1vne dr\u017eanie tela m\u00f4\u017eu sp\u00f4sobi\u0165 deform\u00e1ciu postavy a vies\u0165 k bolestiam v kr\u00ed\u017eovej oblasti chrbta. Cvi\u010denie na Fitlopte v\u00e1m pom\u00f4\u017ee posilni\u0165 svaly, ktor\u00e9 podporuj\u00fa spr\u00e1vne dr\u017eanie tela, \u010d\u00edm napom\u00e1ha korekcii postavy a redukcii bolesti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3: Zlep\u0161en\u00e1 flexibilita<\/h4>\n\n\n\n<p>Fitlopta poskytuje nestabiln\u00fd povrch, \u010do stimuluje aktiv\u00e1ciu svalov a zlep\u0161uje flexibilitu v kr\u00ed\u017eovej oblasti chrbta. Cvi\u010denie na Fitlopte v\u00e1m umo\u017en\u00ed roz\u0161\u00edri\u0165 rozsah pohybu a zlep\u0161i\u0165 svalov\u00fa pru\u017enos\u0165, \u010do je d\u00f4le\u017eit\u00e9 pre prevenciu bolesti a \u00fanavy.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4: Relax\u00e1cia a uvo\u013enenie<\/h4>\n\n\n\n<p>Cvi\u010denie na Fitlopte m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 uvo\u013eni\u0165 nap\u00e4tie a stres v kr\u00ed\u017eovej oblasti chrbta. Pohyb na Fitlopte stimuluje prirodzen\u00fa mas\u00e1\u017e svalov, zvy\u0161uje prietok krvi a pom\u00e1ha uvo\u013eni\u0165 svalov\u00e9 nap\u00e4tie, \u010do prispieva k relax\u00e1cii a zn\u00ed\u017eeniu bolesti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5: Zlep\u0161en\u00e1 koordin\u00e1cia<\/h4>\n\n\n\n<p>Cvi\u010denie na Fitlopte vy\u017eaduje koordin\u00e1ciu medzi hornou a dolnou \u010das\u0165ou tela, \u010do napom\u00e1ha zlep\u0161eniu celkovej koordin\u00e1cie a rovnov\u00e1hy. Toto je ve\u013emi prospe\u0161n\u00e9 pre kr\u00ed\u017eov\u00fa oblas\u0165 chrbta, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre spr\u00e1vne dr\u017eanie tela a stabiliz\u00e1ciu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6: Z\u00e1bavn\u00fd a variabiln\u00fd tr\u00e9ning<\/h4>\n\n\n\n<p>Cvi\u010denie na Fitlopte je z\u00e1bavn\u00e9 a prin\u00e1\u0161a do tr\u00e9ningu nov\u00fd rozmer. Fitlopta poskytuje variabiln\u00fd a nestabiln\u00fd povrch, \u010do stimuluje svaly a prin\u00e1\u0161a v\u00fdzvu pre cel\u00e9 telo. T\u00fdm sa zabav\u00edte a motivujete sa udr\u017eiava\u0165 pravideln\u00fd tr\u00e9ning.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>Nezab\u00fadajte, \u017ee pred za\u010dat\u00edm ak\u00e9hoko\u013evek nov\u00e9ho cvi\u010debn\u00e9ho programu je d\u00f4le\u017eit\u00e9 konzultova\u0165 so svoj\u00edm lek\u00e1rom alebo odborn\u00edkom, najm\u00e4 ak m\u00e1te existuj\u00face zdravotn\u00e9 probl\u00e9my alebo ak ste ned\u00e1vno podst\u00fapili oper\u00e1ciu. S cvi\u010den\u00edm cvikov na Fitlopte m\u00f4\u017eete v\u0161ak za\u010da\u0165 postupne a prisp\u00f4sobova\u0165 ho svojim potreb\u00e1m a schopnostiam. U\u017eite si v\u00fdhody a pozit\u00edvny vplyv, ktor\u00e9 cvi\u010denie s Fitloptou m\u00f4\u017ee ma\u0165 na va\u0161u kr\u00ed\u017eov\u00fa oblas\u0165 chrbta.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 1 &#8211; Downward Facing Dog on the Fitball<\/strong><\/p>\n\n\n\n<p>&#8222;Tla\u010dte dlane do Fitlopty a sna\u017ete sa zdvihn\u00fa\u0165 horn\u00fa \u010das\u0165 tela, akt\u00edvne tla\u010diac pre\u010d aby sa pred\u013a\u017eila chrbtica a vytvorilo sa miesto vo va\u0161ich ramen\u00e1ch.<br>Nechajte svoju hlavu relaxova\u0165 medzi rukami, vyh\u00fdbajte sa nap\u00e4tiu v krku. D\u00fdchajte pomaly a hlboko, nechajte svoje telo natiahnu\u0165 a pred\u013a\u017ei\u0165 sa v tejto polohe.<br>Dr\u017ete poz\u00edciu prekr\u00ed\u017een\u00e9ho psa nieko\u013eko n\u00e1dychov alebo tak dlho, ako je to pre v\u00e1s pohodln\u00e9.&#8220;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">EXERCISE N\u00ba1<\/h2>\n\n\n\n<p><em>[Imagen del ejercicio &#8211; Configuraci\u00f3n de componente de imagen requerida]<\/em><\/p>\n\n\n\n<p>EXERCISE N\u00ba1<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"LOWER back with the fitball 1\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/MinbUfHeRyM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 2 -PL\u00c1VANIE<\/strong><\/p>\n\n\n\n<p>In the small elevation and activation of the lumbar area, without lifting the chin from the chest, try to do the extensions of the arms, without raising the shoulders towards the ears.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"LOWER back fitball 2\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/K6AT2n05sH8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 3 &#8211; VYT\u00c1\u010cANIE VRCHNEJ \u010cASTI TELA<\/strong><\/p>\n\n\n\n<p>In the plank position, place one hand at ear level and try to rotate the upper body towards the ceiling. Keep your shoulders away from your ears and lift your upper body as you rotate.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower back fitball 4\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/BsVGka71gxw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 4 &#8211; Upper body extension<\/strong><\/p>\n\n\n\n<p>Hugging the ball with your knees bent and your hands under your forehead, try to raise your upper body while extending your knees and keeping your eyes downward.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"LOWER back fitball 3\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/VHDwNz-2X84?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 5 &#8211; Arm and leg extension<\/strong><\/p>\n\n\n\n<p>In the plank position with the ball under the abdomen, first extend one arm and once you have controlled your balance, extend the opposite leg. It is not a question of raising it a lot, it is more like pulling the leg and arm, a feeling of lengthening it.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"LOWER back fitball 3\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/VHDwNz-2X84?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 6 &#8211; Soldier elevation<\/strong><\/p>\n\n\n\n<p>Hug the ball with your hands under your forehead and your knees bent. When stretching your legs, try to raise your trunk with your gaze towards the floor and bring your arms out towards your heels.<\/p>\n\n\n\n<p><em>[Video: Studio YouTube URL requerida para conversi\u00f3n completa]<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 7 &#8211; Bending elbow elevation<\/strong><\/p>\n\n\n\n<p>From the plank position, try to raise your elbows to the ceiling at 90 degrees while lifting your upper body, with your chin tucked in and your shoulders away from your ears.<\/p>\n\n\n\n<p><em>[Video: Studio YouTube URL requerida para conversi\u00f3n completa]<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>CVIK 8 &#8211; Arms straight elevation<\/strong><\/p>\n\n\n\n<p>Try to raise both arms toward the ceiling with your neck long and shoulders back. Mobility will allow you to lift to a certain point. Don&#8217;t forget to activate your lower back, i.e. raise it a little as you raise your arms.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"LOWER back fitball 8\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/VUjll9ofU5s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>EX<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">EXERCISE N\u00ba1<\/h2>\n\n\n\n<p class=\"has-text-align-center\"><strong>Cvi\u010denie cvikov na Fitlopte je skvel\u00fd sp\u00f4sob, ako posilni\u0165 a odstr\u00e1ni\u0165 boles\u0165 v kr\u00ed\u017eovej oblasti chrbta. Pravideln\u00e9 cvi\u010denie t\u00fdchto cvikov v\u00e1m pom\u00f4\u017ee zlep\u0161i\u0165 stabilitu, posilni\u0165 svaly a zv\u00fd\u0161i\u0165 flexibilitu. Nezab\u00fadajte v\u0161ak na d\u00f4le\u017eitos\u0165 spr\u00e1vnej techniky a postupn\u00e9ho zvy\u0161ovania n\u00e1ro\u010dnosti cvi\u010denia. Za\u010dnite pomaly a postupne zvy\u0161ujte intenzitu cvi\u010denia na z\u00e1klade svojej pohodlnosti. Ak m\u00e1te v\u00e1\u017ene probl\u00e9my so zdrav\u00edm alebo boles\u0165ou, odpor\u00fa\u010da sa konzult\u00e1cia s lek\u00e1rom alebo odborn\u00edkom.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Posilnite a zbavte sa bolesti v kr\u00ed\u017eovej oblasti chrbta pomocou cvi\u010denia na Fitlopte Boles\u0165 v kr\u00ed\u017eovej oblasti chrbta je \u010dast\u00fdm probl\u00e9mom, s ktor\u00fdm sa stret\u00e1va ve\u013ea \u013eud\u00ed. Nie len \u017ee m\u00f4\u017ee by\u0165 ve\u013emi nepr\u00edjemn\u00e1, ale tie\u017e m\u00f4\u017ee obmedzi\u0165 va\u0161u pohyblivos\u0165 a kvalitu \u017eivota. Ak h\u013ead\u00e1te efekt\u00edvny a bezpe\u010dn\u00fd sp\u00f4sob, ako odstr\u00e1ni\u0165 t\u00fato boles\u0165 a posilni\u0165&#8230;<\/p>\n","protected":false},"author":2,"featured_media":459,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[144],"tags":[],"class_list":["post-1142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posturalna-reedukacia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Najlep\u0161ie cviky s Fitballom na boles\u0165 dolnej \u010dasti chrbta<\/title>\n<meta name=\"description\" content=\"Objavte \u00fa\u010dinn\u00e9 cviky s Fitballom, ktor\u00e9 zmier\u0148uj\u00fa boles\u0165 dolnej \u010dasti chrbta, posil\u0148uj\u00fa va\u0161e core, zlep\u0161uj\u00fa postavu a zvy\u0161uj\u00fa flexibilitu. 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