{"id":866,"date":"2024-04-18T13:44:39","date_gmt":"2024-04-18T13:44:39","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=866"},"modified":"2025-08-08T12:32:51","modified_gmt":"2025-08-08T12:32:51","slug":"joga-pre-zaciatocnikov-preco-sa-to-oplati-co-joga-ponuka-pre-koho-je-urcena-vsetko-o-joge","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/joga-pre-zaciatocnikov-preco-sa-to-oplati-co-joga-ponuka-pre-koho-je-urcena-vsetko-o-joge\/","title":{"rendered":"Joga pre za\u010diato\u010dn\u00edkov &#8211; pre\u010do sa to oplat\u00ed, \u010do joga pon\u00faka, pre koho je ur\u010den\u00e1? V\u0161etko o joge"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Zaujala v\u00e1s v poslednom \u010dase ve\u013emi popul\u00e1rna joga a chceli by ste ju za\u010da\u0165 cvi\u010di\u0165? Oplat\u00ed sa skuto\u010dne cvi\u010di\u0165 jogu? Ak\u00e9 s\u00fa jej v\u00fdhody a pre koho by bola vhodn\u00e1? To v\u0161etko sa dozviete v na\u0161om sprievodcovi jogou pre za\u010diato\u010dn\u00edkov.\u00a0<\/strong><\/p>\n<h2>Joga &#8211; defin\u00edcia. \u010co je joga a ak\u00e9 s\u00fa jej korene?<\/h2>\n<p style=\"text-align: start;\">Samotn\u00e9 slovo <strong>joga <\/strong>(yoga) v sanskrite znamen\u00e1 jarmo, ktor\u00e9 mo\u017eno ch\u00e1pa\u0165 ako usporiadanie spolupr\u00e1ce tela a mysle tak, aby napom\u00e1hali rozvoju, alebo spojenie, ktor\u00e9 mo\u017eno prelo\u017ei\u0165 ako jednotu telesnej a du\u0161evnej sf\u00e9ry.<\/p>\n<p><strong><a href=\"https:\/\/sportano.sk\/joga\" target=\"_blank\" rel=\"noopener\">Joga<\/a> je filozofick\u00fd syst\u00e9m vyvinut\u00fd pred tis\u00edckami rokov v Indii, ktor\u00fd sa zameriava na dosiahnutie jednoty tela, ducha a mysle, okrem in\u00e9ho prostredn\u00edctvom sebazdokona\u013eovania, medit\u00e1cie a ask\u00e9zy.. <\/strong>Za otca jogy sa pova\u017euje Pata\u0148d\u017eali (Patanjali), indick\u00fd u\u010denec, ktor\u00e9ho dielo <strong>Jogasutry, <\/strong>pozost\u00e1vaj\u00faci zo 194 ver\u0161ov, sa pova\u017euje za <strong>z\u00e1klad jogovej praxe<\/strong>. Pod\u013ea neho &#8222;joga je obmedzenie javov vedomia&#8220;.<\/p>\n<p>Okrem duchovn\u00e9ho rozmeru a etick\u00fdch princ\u00edpov je v joge d\u00f4le\u017eit\u00e1 aj telesnos\u0165, t. j. pr\u00e1ca na tele a mysli, pre ktor\u00fa je <strong>as\u00e1ny <\/strong>(polo\u017eky) a <strong>pr\u00e1naj\u00e1ma <\/strong>(d\u00fdchacia technika). Joga je o presnosti a synchroniz\u00e1cii pohybu s dychom. Modern\u00fd pr\u00edstup pova\u017euje jogu za tr\u00e9ningov\u00fd syst\u00e9m s mnoh\u00fdmi v\u00fdhodami pre cel\u00e9 telo.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b436c982ec.png\" alt=\"Osoba sed\u00ed na vrchole hory a obdivuje pr\u00edrodn\u00fa scen\u00e9riu, ide\u00e1lna pre outdoorov\u00e9 aktivity\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Joga pre za\u010diato\u010dn\u00edkov alebo pre koho je ur\u010den\u00e1? Pre koho je joga vhodn\u00e1?<\/h2>\n<p>Na rozdiel od v\u0161eobecn\u00e9ho presved\u010denia, aby <strong>za\u010da\u0165 cvi\u010di\u0165 jogu<\/strong>, Nemus\u00edte ma\u0165 ohybn\u00e9 telo, by\u0165 vysoko vyrysovan\u00ed ani sa vedie\u0165 postavi\u0165 na hlavu. \u00c1no, tieto vlastnosti a zru\u010dnosti pom\u00e1haj\u00fa po\u010das praxe, ale nie s\u00fa nevyhnutn\u00e9 a nikto ich od za\u010d\u00ednaj\u00faceho jog\u00edna\/jog\u00ednky nebude vy\u017eadova\u0165. <strong>Joga je vhodn\u00e1 prakticky pre ka\u017ed\u00e9ho<\/strong> bez oh\u013eadu na vek, pohlavie, hmotnos\u0165 alebo stav. Je ide\u00e1lny, ak chcete zv\u00fd\u0161i\u0165 rozsah pohybu, pracova\u0165 na svojej flexibilite, posilni\u0165 svaly a k\u013aby, zn\u00ed\u017ei\u0165 bolesti chrbta (okrem in\u00e9ho v d\u00f4sledku m\u00e1lo pohybu a sedav\u00e9ho sp\u00f4sobu \u017eivota), napravi\u0165 chyby dr\u017eania tela alebo z\u00edska\u0165 pevn\u00e9 a pru\u017en\u00e9 telo..<\/p>\n<p>Joga je skvel\u00fd sp\u00f4sob, ako sa uvo\u013eni\u0165 a odp\u00fata\u0165 od ka\u017edodenn\u00fdch starost\u00ed, zlep\u0161i\u0165 sebaprijatie a nau\u010di\u0165 sa ovl\u00e1da\u0165 svoje em\u00f3cie (synchroniz\u00e1ciou vykon\u00e1vania konkr\u00e9tnych pohybov s d\u00fdchan\u00edm z\u00edskate vn\u00fatorn\u00fa rovnov\u00e1hu).<\/p>\n<p><strong>Joga sa odpor\u00fa\u010da \u013eu\u010fom, ktor\u00ed chc\u00fa zmeni\u0165 svoj pas\u00edvny \u017eivotn\u00fd \u0161t\u00fdl a za\u010da\u0165 sa pravidelne h\u00fdba\u0165.<\/strong>, ale nemusia ma\u0165 z\u00e1ujem o behanie, posil\u0148ovanie alebo hodiny fitnes. Joga pom\u00e1ha pri tr\u00e1viacich probl\u00e9moch (\u0161pecifick\u00e9 \u00e1sany &#8222;mas\u00edruj\u00fa&#8220; vn\u00fatorn\u00e9 org\u00e1ny, zlep\u0161uj\u00fa ich \u010dinnos\u0165, \u010do pom\u00e1ha zbavi\u0165 sa p\u00e1lenia z\u00e1hy alebo plynatosti) a hypertenzii (kontrolovan\u00e9 d\u00fdchanie a pokojn\u00e9 pohyby okysli\u010duj\u00fa telo a zlep\u0161uj\u00fa prietok krvi).<\/p>\n<p><strong>Cvi\u010denie jogy<\/strong> m\u00f4\u017ee tie\u017e poskytn\u00fa\u0165 skvel\u00fd z\u00e1klad pre in\u00e9 \u0161porty, n\u00e1vrat k fyzickej aktivite po dlhej prest\u00e1vke alebo spestri\u0165 tr\u00e9ning profesion\u00e1lneho \u0161portovca.<\/p>\n<p>Joga nie je najlep\u0161ou vo\u013ebou pre v\u00e1s, ak m\u00e1te probl\u00e9my s rovnov\u00e1hou (neschopnos\u0165 udr\u017ea\u0165 spr\u00e1vnu techniku niektor\u00fdch \u00e1san m\u00f4\u017ee vies\u0165 k zraneniam), trp\u00edte pokro\u010dilou osteopor\u00f3zou, nediagnostikovanou boles\u0165ou chrbta alebo bolestivou men\u0161tru\u00e1ciou (najm\u00e4 po\u010das prv\u00fdch dvoch dn\u00ed men\u0161tru\u00e1cie). Chceli by ste za\u010da\u0165 cvi\u010di\u0165 <strong>joga po\u010das tehotenstva<\/strong>? Pora\u010fte sa so svoj\u00edm praktick\u00fdm lek\u00e1rom a ak nem\u00e1te kontraindik\u00e1cie, vyberte si hodinu veden\u00fa sk\u00fasen\u00fdm jog\u00ednom, ktor\u00fd v\u00e1m uk\u00e1\u017ee vhodn\u00e9 \u00e1sany.<\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h2>Hlavn\u00e9 v\u00fdhody cvi\u010denia jogy<\/h2>\n<p>Systematickos\u0165 v joge je k\u013e\u00fa\u010dom k dosiahnutiu mnoh\u00fdch zdravotn\u00fdch v\u00fdhod, a to nielen fyzick\u00fdch, ale aj psychick\u00fdch. Tu s\u00fa najd\u00f4le\u017eitej\u0161ie <strong>v\u00fdhody cvi\u010denia jogy<\/strong>:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie v\u00fdkonu a kond\u00edcie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pred\u013a\u017eenie chrbtice, otvorenie hrudn\u00edka a zlep\u0161enie dr\u017eania tela;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zmiernenie alebo \u00fapln\u00e9 odstr\u00e1nenie bolesti chrbtice a k\u013abov;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rozvoj spr\u00e1vnej techniky d\u00fdchania a lep\u0161ie okysli\u010denie organizmu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie koordin\u00e1cie a rovnov\u00e1hy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161ie vn\u00edmanie tela a hlbok\u00fdch pocitov;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Posilnenie svalovej sily a vytrvalosti a kost\u00ed (zn\u00ed\u017eenie rizika osteopor\u00f3zy);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 flexibilita, pohyblivos\u0165 a pru\u017enos\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie kardiovaskul\u00e1rneho syst\u00e9mu (napr. regul\u00e1cia krvn\u00e9ho tlaku), d\u00fdchacieho syst\u00e9mu (zv\u00fd\u0161enie kapacity p\u013e\u00fac), endokrinn\u00e9ho syst\u00e9mu a vn\u00fatorn\u00fdch org\u00e1nov ;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie tr\u00e1viacich procesov;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie stavu poko\u017eky &#8211; je pevnej\u0161ia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie vylu\u010dovania tox\u00ednov, vo\u013en\u00fdch radik\u00e1lov a \u0161kodliv\u00fdch produktov metabolizmu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">oddialenie procesu starnutia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zr\u00fdchli\u0165 metabolizmus a podpori\u0165 redukciu tuku a zlep\u0161enie postavy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161ie ovl\u00e1danie em\u00f3ci\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dosiahnutie vn\u00fatornej rovnov\u00e1hy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">relax\u00e1cia, zn\u00ed\u017eenie stresu a nap\u00e4tia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">odp\u00fatanie sa od ka\u017edodenn\u00fdch probl\u00e9mov a s\u00fastredenie sa na &#8222;tu a teraz&#8220;;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie sebavn\u00edmania.<\/p>\n<\/li>\n<\/ul>\n<h2>Zni\u017euje joga hmotnos\u0165?<\/h2>\n<p><strong>Joga <\/strong>nie je forma aktivity zameran\u00e1 na spa\u013eovanie kal\u00f3ri\u00ed, preto\u017ee <strong>aer\u00f3bny tr\u00e9ning<\/strong>, Preto v kr\u00e1tkodobom horizonte neprinesie ve\u013ekolep\u00e9<strong> vplyv na chudnutie<\/strong>. Pravideln\u00e1 prax v spojen\u00ed s<strong> vyv\u00e1\u017een\u00e1 strava<\/strong> (napr. obmedzenie pr\u00edjmu spracovan\u00fdch potrav\u00edn) dlhodobo pom\u00e1ha zn\u00ed\u017ei\u0165 hmotnos\u0165, zn\u00ed\u017ei\u0165 riziko tzv. jojo efektu, zo\u0161t\u00edhli\u0165 postavu alebo doda\u0165 svalom pekn\u00e9 kont\u00fary bez ob\u00e1v z ich nadmern\u00e9ho rozvoja.<strong>\u00a0Ke\u010f\u017ee \u00e1sany aktivuj\u00fa ve\u013ek\u00e9 mno\u017estvo svalov, zvy\u0161uje sa metabolizmus, \u010do podporuje spa\u013eovanie tukov a chudnutie..<\/strong> Okrem toho v\u00e1m joga pom\u00e1ha lep\u0161ie si uvedomi\u0165 svoje telo, upokojuje v\u00e1s, z\u00edskava du\u0161evn\u00fa rovnov\u00e1hu a zni\u017euje \u00farove\u0148 stresu, pom\u00e1ha v\u00e1m dosiahnu\u0165 lep\u0161iu kontrolu nad zl\u00fdmi n\u00e1vykmi, napr. nad t\u00fdm, \u010do a ko\u013eko jete, ke\u010f ste v strese.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b436e94493.png\" alt=\"\u017dena cvi\u010d\u00ed jogu v poz\u00edcii strechy na podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Joga pre za\u010diato\u010dn\u00edkov krok za krokom<\/h2>\n<p>Na za\u010diatok si stanovte cie\u013e, ktor\u00fd budete m\u00f4c\u0165 dosiahnu\u0165, napr. &#8222;Budem cvi\u010di\u0165 jogu 5 min\u00fat denne&#8220;. Rozhodnite sa, \u010di budete cvi\u010di\u0165 sami pomocou online materi\u00e1lov, alebo p\u00f4jdete do <strong>\u0161koly\/\u0161t\u00fadia jogy<\/strong>, preto\u017ee by ste rad\u0161ej mali niekoho sk\u00fasen\u00e9ho, kto by v\u00e1m predstavil tento syst\u00e9m cvi\u010denia. K\u00fapi\u0165 <a href=\"https:\/\/sportano.sk\/joga\/podlozky-na-jogu\" target=\"_blank\" rel=\"noopener\"><strong>podlo\u017eka na jogu<\/strong><\/a> (Viac inform\u00e1ci\u00ed n\u00e1jdete ni\u017e\u0161ie) a vyberte funk\u010dn\u00fa<strong> \u0161portov\u00e9 oble\u010denie <\/strong>s pohodln\u00fdm strihom. Posledn\u00e9 jedlo zjedzte 2 hodiny pred cvi\u010den\u00edm, ak je \u013eahko str\u00e1vite\u013en\u00e9, alebo 4 hodiny predt\u00fdm, ak je \u0165a\u017eko str\u00e1vite\u013en\u00e9.<\/p>\n<p>Ak cvi\u010d\u00edte doma, vyhra\u010fte si vhodn\u00fd priestor, ktor\u00fd v\u00e1m umo\u017en\u00ed ticho (vyhnite sa ru\u0161iv\u00fdm vplyvom &#8211; vypnite telev\u00edziu\/r\u00e1dio\/po\u010d\u00edta\u010d, stlmte telef\u00f3n) a umo\u017en\u00ed v\u00e1m \u00fapln\u00fa vo\u013enos\u0165 pohybu. Na za\u010diatku sa hod\u00ed zrkadlo, aby ste mohli sledova\u0165, \u010di spr\u00e1vne nastavujete svoje telo. Ka\u017ed\u00e9 sedenie za\u010dnite kr\u00e1tkou <strong>medit\u00e1cia <\/strong>(3-5 min\u00fat) v sede so skr\u00ed\u017een\u00fdmi nohami (zavret\u00e9 o\u010di, ruky polo\u017een\u00e9 na stehn\u00e1ch, uvo\u013enen\u00e9 ruky, rovn\u00fd chrb\u00e1t). S\u00fastre\u010fte sa na svoj dych, pok\u00faste sa upokoji\u0165 a odp\u00fata\u0165 od ka\u017edodenn\u00fdch probl\u00e9mov. Nikam sa nepon\u00e1h\u013eajte, \u00e1sany vykon\u00e1vajte opatrne a rozv\u00e1\u017ene, nie naplno (po\u010das pohybu si nechajte miernu rezervu, aby si telo mohlo postupne zvyka\u0165 na nov\u00e9 polohy).<\/p>\n<p>Svoje cvi\u010denie jogy zakon\u010dite <strong>Savasana<\/strong>, alebo polohe m\u0155tvoly. \u013dahnite si na chrb\u00e1t tak, aby ste sa chrbtom opierali o podlo\u017eku. Narovnajte nohy a \u0161pi\u010dky chodidiel vystrite von. Narovnajte ruky a jemne ich oddia\u013ete od tela. Zatvorte o\u010di a za\u010dnite sa zhlboka nadychova\u0165 a vydychova\u0165. V tejto polohe zotrvajte aspo\u0148 5 min\u00fat.<\/p>\n<p>Ak ste na skupinovej hodine, pozorne po\u010d\u00favajte pokyny, v pr\u00edpade nejasnost\u00ed sa op\u00fdtajte in\u0161truktora, nes\u00fa\u0165a\u017ete s ostatn\u00fdmi.<\/p>\n<p style=\"text-align: start;\"><strong>Joga pre za\u010diato\u010dn\u00edkov <\/strong>tr\u00e9nujte 2-kr\u00e1t t\u00fd\u017edenne po 5-15 min\u00fat. Ak je to mo\u017en\u00e9, zv\u00fd\u0161te frekvenciu alebo trvanie tr\u00e9ningov (napr. tr\u00e9nujte 3-kr\u00e1t t\u00fd\u017edenne po 40-50 min\u00fat).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b436faca26.png\" alt=\"Osoba cvi\u010d\u00ed doma pred notebookom na jogovej podlo\u017eke s online tr\u00e9ningom\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Online joga alebo &#8222;\u017eiv\u00e9&#8220; hodiny s in\u0161truktorom?<\/h2>\n<p>Ak nem\u00e1te \u017eiadne sk\u00fasenosti s jogou alebo ste osoba s mal\u00fdm vzdelan\u00edm, je dobr\u00e9 za\u010da\u0165 cvi\u010di\u0165 pod veden\u00edm kvalifikovan\u00e9ho in\u0161truktora.\/<strong>u\u010dite\u013e jogy<\/strong>, ktor\u00fd v\u00e1s obozn\u00e1mi so z\u00e1kladmi cvi\u010denia, upozorn\u00ed na \u00e1sany, ktor\u00e9 pozit\u00edvne ovplyv\u0148uj\u00fa va\u0161e ochorenia\/poruchy, priebe\u017ene opravuje va\u0161e chyby a pom\u00f4\u017ee v\u00e1m vyhn\u00fa\u0165 sa zraneniam. Vysk\u00fa\u0161ajte nieko\u013eko \u0161k\u00f4l a jog\u00ednov, aby ste z\u00edskali predstavu o tom, kde a pod koho veden\u00edm sa c\u00edtite najlep\u0161ie, ste schopn\u00ed dosiahnu\u0165 vn\u00fatorn\u00fd pokoj, spokojnos\u0165 a energiu na \u010fal\u0161iu \u010dinnos\u0165 a samotn\u00e9 cvi\u010denia nezah\u0155\u0148aj\u00fa nepohodlie alebo boles\u0165.<\/p>\n<p>Ak z r\u00f4znych d\u00f4vodov uprednost\u0148ujete cvi\u010denie doma, v lokalite, kde \u017eijete, nie s\u00fa \u017eiadne \u00favodn\u00e9 kurzy alebo \u0161t\u00fadi\u00e1 jogy, vyh\u013eadajte si na YouTube vide\u00e1 s n\u00e1zvom &#8222;<strong>joga pre za\u010diato\u010dn\u00edkov<\/strong>&#8222;. N\u00e1jdite si jog\u00edna\/jog\u00ednku, ktor\u00fd\/\u00e1 sa s vami podel\u00ed o rozsiahle vedomosti a sk\u00fasenosti pr\u00edstupn\u00fdm sp\u00f4sobom, aby ste sa c\u00edtili pohodlne a cvi\u010dili s pln\u00fdm vedom\u00edm. M\u00f4\u017eete sa tie\u017e rozhodn\u00fa\u0165 pre komplexn\u00fd<strong> online kurzy jogy pre za\u010diato\u010dn\u00edkov<\/strong>, ktor\u00e1 v\u00e1m krok za krokom uk\u00e1\u017ee, ako cvi\u010di\u0165 jogu doma bez pomoci u\u010dite\u013ea.<\/p>\n<h2>Najob\u013e\u00fabenej\u0161ie \u00e1sany pre za\u010diato\u010dn\u00edkov. V\u0161etko o z\u00e1kladn\u00fdch cvikoch v joge<\/h2>\n<p>Na za\u010diatku svojho jogov\u00e9ho dobrodru\u017estva budete cvi\u010di\u0165 pokojn\u00e9 a zdanlivo nekomplikovan\u00e9 poz\u00edcie, ale nenechajte sa odradi\u0165, ani ke\u010f sa po\u010das \u010fal\u0161ieho cvi\u010denia budete c\u00edti\u0165 monot\u00f3nne. Rozv\u00edjanie spr\u00e1vnej techniky a spr\u00e1vneho d\u00fdchania je k\u013e\u00fa\u010dom k \u00faspechu na ceste k zlo\u017eitej\u0161\u00edm cvikom, ako je \u0161pag\u00e1t, lotosov\u00fd kvet alebo poz\u00edcia \u0161korpi\u00f3na.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b437144f57.png\" alt=\"Skupina \u013eud\u00ed cvi\u010d\u00ed jogu v modernom \u0161t\u00fadiu\" width=\"816\" height=\"426\" \/><\/p>\n<p>Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie \u00e1sany pre za\u010diato\u010dn\u00edkov?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poz\u00edcia die\u0165a\u0165a<\/strong> &#8211; skvel\u00e9 pri bolestiach hlavy, nap\u00e4t\u00ed v ramen\u00e1ch, kr\u010dnej a hrudnej chrbtici;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>ma\u010dac\u00ed chrb\u00e1t<\/strong> &#8211; pom\u00e1ha zmierni\u0165 tlak na chrbticu, \u010d\u00edm ju rob\u00ed pru\u017enej\u0161ou a dlh\u0161ou;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poz\u00edcia psa s hlavou dole<\/strong> &#8211; pom\u00e1ha posil\u0148ova\u0165 ruky, chrb\u00e1t a nohy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poz\u00edcia dosky)<\/strong> &#8211; na posilnenie bru\u0161n\u00fdch svalov, svalov chrbta a z\u00e1p\u00e4stia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poloha psa so vzt\u00fd\u010denou hlavou<\/strong> &#8211; je dobr\u00fdm sp\u00f4sobom, ako otvori\u0165 hrudn\u00edk, \u010d\u00edm sa zlep\u0161\u00ed okysli\u010denie a natiahne chrbtica;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poz\u00edcia stromu <\/strong><strong>&#8211; <\/strong>zlep\u0161uje rovnov\u00e1hu, otv\u00e1ra hrudn\u00edk a boky, predl\u017euje chrbticu a posil\u0148uje svaly n\u00f4h a brucha;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poz\u00edcia stoli\u010dky inak Pozdrav slnku &#8211;<\/strong> m\u00e1 pozit\u00edvny vplyv na dr\u017eanie tela a posil\u0148uje ve\u013ek\u00e9 svalov\u00e9 skupiny (nohy a chrb\u00e1t);<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\"><strong>poloha tela (Savasana)<\/strong> &#8211; uvo\u013eni\u0165 cel\u00e9 telo, pom\u00f4c\u0165 uvo\u013eni\u0165 nap\u00e4tie a \u00fanavu.<\/p>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pre\u010d\u00edtajte si viac o <\/span><b>\u00e1sany pre za\u010diato\u010dn\u00edkov<\/b><span style=\"font-weight: 400;\"> a ich v\u00fdkon n\u00e1jdete v na\u0161om \u010dl\u00e1nku <\/span><a href=\"https:\/\/sportano.sk\/blog\/jogove-pozicie-alebo-asany-vsetko-o-poziciach-v-joge\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jogov\u00e9 poz\u00edcie<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h3>Ako si priprav\u00edte priestor na jogu, ak\u00e9 vybavenie a oble\u010denie budete potrebova\u0165?<\/h3>\n<p style=\"text-align: start;\">Aby bolo cvi\u010denie jogy pohodln\u00e9, bezpe\u010dn\u00e9 a umo\u017enilo v\u00e1m dosiahnu\u0165 po\u017eadovan\u00e9 v\u00fdsledky, je dobr\u00e9 sa od za\u010diatku uisti\u0165, \u017ee m\u00e1te spr\u00e1vne vybavenie a oble\u010denie. Za\u010dnite s podlo\u017ekou na jogu, ktor\u00e1 poskytne spr\u00e1vne odpru\u017eenie a stabilitu pri vykon\u00e1van\u00ed jednotliv\u00fdch as\u00e1n a izoluje va\u0161e telo od podlahy\/podlahy. Z\u00e1sady <strong>v\u00fdber podlo\u017eky pre dan\u00fd typ jogy <\/strong>a stupe\u0148 sofistikovanosti n\u00e1jdete v na\u0161om \u010dl\u00e1nku: <a href=\"https:\/\/sportano.sk\/blog\/aku-podlozku-na-jogu-si-vybrat-zasady-vyberu-podlozky-pre-typy-jogy-a-uroven-pokrocilosti\/\" target=\"_blank\" rel=\"noopener\"><u>Ak\u00fa podlo\u017eku na jogu si vybra\u0165<\/u><\/a>?<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b4372c8a18.jpeg\" alt=\"\u017dena v \u0161portovom oble\u010den\u00ed cvi\u010d\u00ed jogu na podlo\u017eke doma\" width=\"980\" height=\"654\" \/><\/p>\n<p style=\"text-align: start;\">Na za\u010diatku m\u00f4\u017eete investova\u0165 aj do zariaden\u00ed, ako s\u00fa napr. <strong>kocka <\/strong>(u\u017eito\u010dn\u00e9 pri vykon\u00e1van\u00ed poz\u00edci\u00ed v predklone alebo balan\u010dn\u00fdch cvi\u010den\u00ed) a <strong>popruh na jogu <\/strong>(zv\u00fd\u0161i rozsah pohybu), \u010do v\u00e1m u\u013eah\u010d\u00ed vykon\u00e1vanie jednotliv\u00fdch \u00e1san. Postupom \u010dasu, ako v\u00e1m prib\u00fadaj\u00fa sk\u00fasenosti a vy sk\u00fa\u0161ate r\u00f4zne druhy jogy, m\u00f4\u017eete k nim prid\u00e1va\u0165 <strong>jogov\u00fd val\u010dek, medita\u010dn\u00fd vank\u00fa\u0161 alebo val\u010dek a automas\u00e1\u017ene lopti\u010dky<\/strong>.<\/p>\n<p style=\"text-align: start;\">Pokia\u013e ide o <strong>oble\u010denie na jogu<\/strong>, vyberte si oble\u010denie vyroben\u00e9 z pru\u017en\u00fdch materi\u00e1lov a strihan\u00e9 na mieru, aby ste sa mohli vo\u013ene pohybova\u0165 v akejko\u013evek polohe. Vyhnite sa pr\u00edli\u0161 tesn\u00e9mu alebo pr\u00edli\u0161 \u0161irok\u00e9mu oble\u010deniu &#8211; prv\u00e9 m\u00f4\u017ee obmedzova\u0165 pohyb a sp\u00f4sobova\u0165 odreniny, druh\u00e9 sa zamot\u00e1va a vedie k nebezpe\u010dn\u00fdm situ\u00e1ci\u00e1m (napr. zakopnutie, p\u00e1d alebo odlepenie od zeme).). <strong>D\u00e1mske oble\u010denie na jogu<\/strong> m\u00f4\u017ee pozost\u00e1va\u0165 napr\u00edklad z dlh\u00fdch alebo 7\/8 leg\u00edn, topu a \u0161portovej podprsenky alebo \u0161peci\u00e1lneho oble\u010denia s dlh\u00fdmi ruk\u00e1vmi. Mu\u017ei m\u00f4\u017eu cvi\u010di\u0165 v mikine a \u0161ortk\u00e1ch alebo v tri\u010dku a \u0161ortk\u00e1ch. Je d\u00f4le\u017eit\u00e9, aby oble\u010denie nemalo \u017eiadne vy\u010dnievaj\u00face prvky, ako s\u00fa kapucne, pracky alebo vo\u013en\u00e9 vreck\u00e1, ktor\u00e9 by sa mohli pri zaujat\u00ed ur\u010ditej polohy zachyti\u0165.<\/p>\n<p style=\"text-align: start;\">As\u00e1ny sa vykon\u00e1vaj\u00fa naboso alebo v proti\u0161mykov\u00fdch p\u00e4\u0165prstov\u00fdch <strong>pono\u017eky na jogu<\/strong>, aby sa dobre dr\u017eali na podlo\u017eke a stimulovali receptory v chodidl\u00e1ch.<\/p>\n<h3>Ako za\u010da\u0165 cvi\u010di\u0165 jogu &#8211; zhrnutie<\/h3>\n<p><strong>Joga pre za\u010diato\u010dn\u00edkov<\/strong> je ide\u00e1lny sp\u00f4sob, ako si udr\u017ea\u0165 telo a myse\u013e v dobrej kond\u00edcii a lep\u0161ie spozna\u0165 sam\u00e9ho seba. Nezabudnite cvi\u010di\u0165 vlastn\u00fdm tempom, po\u010d\u00fava\u0165 sign\u00e1ly svojho tela a s nik\u00fdm sa neporovn\u00e1va\u0165. Prv\u00e9 kroky robte pod\u013ea z\u00e1sad jogy, za\u010dnite jednoduch\u00fdmi as\u00e1nami a nau\u010dte sa spr\u00e1vnu dychov\u00fa dr\u00e1hu. Nenechajte sa odradi\u0165 ne\u00faspechmi, preto\u017ee joga pre za\u010diato\u010dn\u00edkov je postupn\u00fd proces, ktor\u00fd v\u00e1m m\u00e1 pom\u00f4c\u0165 rozvin\u00fa\u0165 spr\u00e1vnu techniku, zbavi\u0165 sa obmedzen\u00ed a zv\u00fd\u0161i\u0165 svoje schopnosti. Prv\u00e9 n\u00e1znaky pozit\u00edvneho vplyvu cvi\u010den\u00ed bud\u00fa ur\u010dite dobr\u00fdm podnetom na to, aby ste sa do praxe ponorili hlb\u0161ie a vysk\u00fa\u0161ali nov\u00e9 \u00e1sany alebo <strong>odrody jogy: <\/strong><strong>A\u0161tanga, Hatha, Bikram <\/strong>alebo <strong>Vinyasa joga<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zaujala v\u00e1s v poslednom \u010dase ve\u013emi popul\u00e1rna joga a chceli by ste ju za\u010da\u0165 cvi\u010di\u0165? Oplat\u00ed sa skuto\u010dne cvi\u010di\u0165 jogu? Ak\u00e9 s\u00fa jej v\u00fdhody a pre koho by bola vhodn\u00e1? To v\u0161etko sa dozviete v na\u0161om sprievodcovi jogou pre za\u010diato\u010dn\u00edkov.\u00a0 Joga &#8211; defin\u00edcia. \u010co je joga a ak\u00e9 s\u00fa jej korene? Samotn\u00e9 slovo joga (yoga) [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Joga pre za\u010diato\u010dn\u00edkov - pre\u010do sa to oplat\u00ed, \u010do joga pon\u00faka, pre koho je ur\u010den\u00e1? V\u0161etko o joge - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/joga-pre-zaciatocnikov-preco-sa-to-oplati-co-joga-ponuka-pre-koho-je-urcena-vsetko-o-joge\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga pre za\u010diato\u010dn\u00edkov - pre\u010do sa to oplat\u00ed, \u010do joga pon\u00faka, pre koho je ur\u010den\u00e1? V\u0161etko o joge - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Zaujala v\u00e1s v poslednom \u010dase ve\u013emi popul\u00e1rna joga a chceli by ste ju za\u010da\u0165 cvi\u010di\u0165? Oplat\u00ed sa skuto\u010dne cvi\u010di\u0165 jogu? Ak\u00e9 s\u00fa jej v\u00fdhody a pre koho by bola vhodn\u00e1? To v\u0161etko sa dozviete v na\u0161om sprievodcovi jogou pre za\u010diato\u010dn\u00edkov.\u00a0 Joga &#8211; defin\u00edcia. \u010co je joga a ak\u00e9 s\u00fa jej korene? 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V\u0161etko o joge - sportano.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.sk\/blog\/joga-pre-zaciatocnikov-preco-sa-to-oplati-co-joga-ponuka-pre-koho-je-urcena-vsetko-o-joge\/","og_locale":"sk_SK","og_type":"article","og_title":"Joga pre za\u010diato\u010dn\u00edkov - pre\u010do sa to oplat\u00ed, \u010do joga pon\u00faka, pre koho je ur\u010den\u00e1? V\u0161etko o joge - sportano.sk","og_description":"Zaujala v\u00e1s v poslednom \u010dase ve\u013emi popul\u00e1rna joga a chceli by ste ju za\u010da\u0165 cvi\u010di\u0165? Oplat\u00ed sa skuto\u010dne cvi\u010di\u0165 jogu? Ak\u00e9 s\u00fa jej v\u00fdhody a pre koho by bola vhodn\u00e1? To v\u0161etko sa dozviete v na\u0161om sprievodcovi jogou pre za\u010diato\u010dn\u00edkov.\u00a0 Joga &#8211; defin\u00edcia. \u010co je joga a ak\u00e9 s\u00fa jej korene? 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