{"id":509,"date":"2025-08-21T10:07:23","date_gmt":"2025-08-21T10:07:23","guid":{"rendered":"https:\/\/sweat-cloud.com\/?p=509"},"modified":"2025-11-19T10:52:59","modified_gmt":"2025-11-19T09:52:59","slug":"sovet-po-trenirovkam-uprazneni-dl","status":"publish","type":"post","link":"https:\/\/sweat-cloud.com\/ru\/trening-saveti-vezbe-za-bolje-drzanje-tela\/","title":{"rendered":"Sovet\u044b po trenirovkam: upra\u017eneni\u044f dl\u044f ulu\u010d\u0161eni\u044f osanki"},"content":{"rendered":"<p data-start=\"111\" data-end=\"553\">V sovremennom obraze \u017eizni, kogda m\u044b vs\u0451 men\u044c\u0161e dvigaems\u044f i vs\u0451 bol\u044c\u0161e sidim, pravil\u044cna\u044f osanka i regul\u044frn\u044be fizi\u010deskie upra\u017eneni\u044f stanov\u044fts\u044f kak nikogda va\u017en\u044bmi. Dolgie \u010das\u044b, proved\u0451nn\u044be za komp\u044c\u044eterom, v ma\u0161ine ili pered televizorom, \u010dasto privod\u044ft k problemam s osanko\u0439: ple\u010di v\u044bt\u044fgiva\u044ets\u044f vper\u0451d, pozvono\u010dnik iskrivl\u044fets\u044f, a boli v \u0161ee i spine stanov\u044fts\u044f povsednevn\u044bmi. Hot\u044f \u044dto mo\u017eet pokazat\u044cs\u044f bezobidn\u044bm, nepravil\u044cna\u044f osanka mo\u017eet imet\u044c dolgosro\u010dn\u044be posledstvi\u044f \u2014 ot hroni\u010desko\u0439 boli do ograni\u010deni\u044f podvi\u017enosti.<\/p>\n<p data-start=\"555\" data-end=\"826\" data-is-last-node=\"\" data-is-only-node=\"\">Nakapliva\u044fs\u044c, \u044dti problem\u044b vli\u044f\u044et na ka\u010destvo sna, uroven\u044c \u044dnergii v te\u010denie dn\u044f i da\u017ee na nastroenie, poskol\u044cku organizm posto\u044fnno rabotaet \u201eprotiv seb\u044f\u201c. Po\u044dtomu regul\u044frn\u044be upra\u017eneni\u044f, ukrepl\u044f\u044e\u0449ie m\u044b\u0161c\u044b osanki, neobhodim\u044b dl\u044f predotvra\u0449eni\u044f \u044dtih posledstvi\u0439 i vozvra\u0449eni\u044f tela k estestvennomu balansu.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-2400 size-full\" src=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-scaled.jpg\" alt=\"Sovet\u044b po trenirovkam: upra\u017eneni\u044f dl\u044f ulu\u010d\u0161eni\u044f osanki \u2014 sid\u044f za komp\u044c\u044eterom\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-scaled.jpg 2560w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-300x200.jpg 300w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-1024x683.jpg 1024w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-768x512.jpg 768w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-1536x1024.jpg 1536w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-2048x1365.jpg 2048w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-18x12.jpg 18w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-600x400.jpg 600w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/office-worker-with-pain-from-sitting-at-desk-all-d-2024-09-14-17-37-11-utc-75x50.jpg 75w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<h3 data-start=\"698\" data-end=\"736\">Po\u010demu va\u017ena pravil\u044cna\u044f osanka?<\/h3>\n<p data-start=\"737\" data-end=\"813\">Pravil\u044cna\u044f osanka vli\u044fet ne tol\u044cko na vne\u0161ni\u0439 vid. Ona pozvol\u044fet:<\/p>\n<ul data-start=\"814\" data-end=\"1139\">\n<li data-start=\"814\" data-end=\"898\">\n<p data-start=\"816\" data-end=\"898\"><strong data-start=\"816\" data-end=\"847\">lu\u010d\u0161ee krovoobra\u0449enie i d\u044bhanie<\/strong> - otkr\u044bta\u044f grudna\u044f kletka daet legkim bol\u044c\u0161e prostranstva i umen\u044c\u0161aet o\u0449u\u0449enie \u201epoverhnostnogo\u201c d\u044bhani\u044f,<\/p>\n<\/li>\n<li data-start=\"899\" data-end=\"971\">\n<p data-start=\"901\" data-end=\"971\"><strong data-start=\"901\" data-end=\"931\">umen\u044c\u0161enie boli i napr\u044f\u017eeni\u044f<\/strong> v \u0161ee, ple\u010dah i po\u044fsnice,<\/p>\n<\/li>\n<li data-start=\"972\" data-end=\"1060\">\n<p data-start=\"974\" data-end=\"1060\"><strong data-start=\"974\" data-end=\"1001\">bol\u044c\u0161a\u044f stabil\u044cnost\u044c i pro\u010dnost\u044c<\/strong> potomu \u010dto pravil\u044cna\u044f osanka ravnomerno raspredel\u044fet nagruzku i predotvra\u0449aet peregruzku opredelenn\u044bh m\u044b\u0161c,<\/p>\n<\/li>\n<li data-start=\"1061\" data-end=\"1139\">\n<p data-start=\"1063\" data-end=\"1139\"><strong data-start=\"1063\" data-end=\"1080\">uverennost\u044c v sebe<\/strong> - pr\u044fma\u044f osanka tak\u017ee vli\u044fet na psihologi\u010deskoe vospri\u044ftie seb\u044f, ona daet o\u0449u\u0449enie kontrol\u044f, \u044dnergii i prisutstvi\u044f.<\/p>\n<\/li>\n<\/ul>\n<p>Krome togo, pravil\u044cna\u044f osanka za\u0449i\u0449aet sustav\u044b, predotvra\u0449aet pre\u017edevremenn\u044b\u0439 iznos hr\u044f\u0449e\u0439, obleg\u010daet dvi\u017eeni\u044f i sni\u017eaet risk travm vo vrem\u044f trenirovok.<\/p>\n<h3 data-start=\"1146\" data-end=\"1182\">Sam\u044be \u044dffektivn\u044be upra\u017eneni\u044f dl\u044f osanki<\/h3>\n<p data-start=\"1184\" data-end=\"1517\"><strong data-start=\"1184\" data-end=\"1216\">1. Skru\u010divanie (sbros pilatesa)<\/strong><br data-start=\"1216\" data-end=\"1219\" \/>Vstan\u044cte pr\u044fmo, rasslab\u044cte ple\u010di. M\u044fgko opustite podborodok k grudi i prodol\u017ea\u0439te naklon\u044ft\u044cs\u044f vper\u0451d, pozvonok za pozvonkom, poka ruki ne opust\u044fts\u044f k polu. Zader\u017eites\u044c na neskol\u044cko sekund, a zatem medlenno podnimites\u044c. \u042dto upra\u017enenie rasslabl\u044fet pozvono\u010dnik, pov\u044b\u0161aet podvi\u017enost\u044c i vosstanavlivaet telo posle dlitel\u044cnogo sideni\u044f.<\/p>\n<p data-start=\"1519\" data-end=\"1794\"><strong data-start=\"1519\" data-end=\"1538\">2. Seri\u044f IYT<\/strong><br data-start=\"1538\" data-end=\"1541\" \/>L\u044fgte na \u017eivot ili s\u044fd\u044cte na skam\u044c\u044e. Podnimite ruki v forme bukv\u044b \u201eI\u201c, zatem bukv\u044b \u201eY\u201c i, nakonec, bukv\u044b \u201eT\u201c. Akcent delaets\u044f na l\u0451gkih i kontroliruem\u044bh dvi\u017eeni\u044fh. \u042dto aktiviruet m\u044b\u0161c\u044b verhne\u0439 \u010dasti spin\u044b i stabiliziruet lopatki, \u010dto estestvenn\u044bm obrazom podder\u017eivaet ple\u010di v pravil\u044cnom polo\u017eenii.<\/p>\n<p data-start=\"1796\" data-end=\"2018\"><strong data-start=\"1796\" data-end=\"1811\">3. Supermen<\/strong><br data-start=\"1811\" data-end=\"1814\" \/>L\u044fgte na \u017eivot, odnovremenno podnimite ruki, nogi i grud\u044c ot pola i zader\u017eites\u044c v \u044dtom polo\u017eenii na neskol\u044cko sekund. \u042dto upra\u017enenie ukrepl\u044fet po\u044fsnicu, pomogaet sohranit\u044c osanku i ukrepl\u044fet m\u044b\u0161c\u044b, podder\u017eiva\u044e\u0449ie pozvono\u010dnik v vertikal\u044cnom polo\u017eenii.<\/p>\n<p data-start=\"2020\" data-end=\"2275\"><strong data-start=\"2020\" data-end=\"2046\">4. \u042fgodi\u010dn\u044b\u0439 mostik<\/strong><br data-start=\"2046\" data-end=\"2049\" \/>L\u044fgte na spinu, sognite nogi v kolen\u044fh i postav\u044cte stop\u044b na pol. Podnimite b\u0451dra, poka telo ne obrazuet pr\u044fmu\u044e lini\u044e ot ple\u010d do kolen. \u042dto zade\u0439stvuet m\u044b\u0161c\u044b \u044fgodic i po\u044fsnic\u044b, kotor\u044be va\u017en\u044b dl\u044f stabil\u044cnosti i pravil\u044cno\u0439 osanki.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-2403 size-full\" src=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-scaled.jpg\" alt=\"Sovet\u044b po trenirovkam: upra\u017eneni\u044f dl\u044f ulu\u010d\u0161eni\u044f osanki \u2014 Most\" width=\"2560\" height=\"1708\" srcset=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-scaled.jpg 2560w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-300x200.jpg 300w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-1024x683.jpg 1024w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-768x512.jpg 768w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-1536x1025.jpg 1536w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-2048x1366.jpg 2048w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-18x12.jpg 18w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-600x400.jpg 600w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/young-female-athlete-during-workout-with-elastic-b-2025-01-09-06-40-23-utc-75x50.jpg 75w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p data-start=\"2277\" data-end=\"2494\"><strong data-start=\"2277\" data-end=\"2308\">5. Rast\u044f\u017eka grudn\u044bh m\u044b\u0161c<\/strong><br data-start=\"2308\" data-end=\"2311\" \/>Vstan\u044cte u sten\u044b ili dveri, raspolo\u017eite predple\u010d\u044ce pod pr\u044fm\u044bm uglom i slegka naklonites\u044c vper\u0451d. \u042dto pomogaet rast\u044fnut\u044c napr\u044f\u017e\u0451nn\u044be m\u044b\u0161c\u044b grudi, kotor\u044be \u010dasto t\u044fnut ple\u010di vper\u0451d.<\/p>\n<h3 data-start=\"2501\" data-end=\"2551\">Kak vnedrit\u044c upra\u017eneni\u044f dl\u044f osanki v povsednevnu\u044e \u017eizn\u044c?<\/h3>\n<ul data-start=\"2553\" data-end=\"3006\">\n<li data-start=\"2553\" data-end=\"2637\">\n<p data-start=\"2555\" data-end=\"2637\"><strong data-start=\"2555\" data-end=\"2583\">Dostato\u010dno nebol\u044c\u0161ih \u0161agov.<\/strong> Da\u017ee 10 minut v den\u044c mogut imet\u044c bol\u044c\u0161oe zna\u010denie. Ispol\u044czu\u0439te napominani\u044f na telefone, v prilo\u017eeni\u044fh ili prosto\u0439 ta\u0439mer, \u010dtob\u044b ne zab\u044bt\u044c vstat\u044c i pot\u044fnut\u044cs\u044f. V\u044bberite dva-tri upra\u017eneni\u044f, kotor\u044be vam bol\u044c\u0161e vsego nrav\u044fts\u044f, i v\u044bpoln\u044f\u0439te ih ka\u017ed\u044b\u0439 raz, kogda \u010duvstvuete skovannost\u044c. T\u044f\u017e\u0451loe oborudovanie ne nu\u017eno \u2014 dostato\u010dno va\u0161ego tela.<\/p>\n<\/li>\n<li data-start=\"2638\" data-end=\"2738\">\n<p data-start=\"2640\" data-end=\"2738\"><strong data-start=\"2640\" data-end=\"2661\">Perer\u044bv\u044b vo vrem\u044f rabot\u044b.<\/strong> Ka\u017ed\u044be 30\u201360 minut vstava\u0439te, pot\u044fgiva\u0439tes\u044c i hot\u044f b\u044b pohodite po komnate.<\/p>\n<\/li>\n<li data-start=\"2739\" data-end=\"2883\">\n<p data-start=\"2741\" data-end=\"2883\"><strong data-start=\"2741\" data-end=\"2765\">Pozicionna\u044f osvedomlennost\u044c.<\/strong> Sid\u044f ili sto\u044f, slegka otvedite ple\u010di nazad, podnimite podborodok i predstav\u044cte, \u010dto nit\u044c t\u044fnet vas k potolku.<\/p>\n<\/li>\n<li data-start=\"2884\" data-end=\"3006\">\n<p data-start=\"2886\" data-end=\"3006\"><strong data-start=\"2886\" data-end=\"2921\">So\u010deta\u0439te ukreplenie i rast\u044f\u017eku.<\/strong> Odno\u0439 li\u0161\u044c rast\u044f\u017eki nedostato\u010dno \u2014 neobhodimo tak\u017ee ukrepl\u044ft\u044c m\u044b\u0161c\u044b, podder\u017eiva\u044e\u0449ie pozvono\u010dnik.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone wp-image-80 size-full\" src=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3.jpg\" alt=\"Sovet\u044b po trenirovkam: upra\u017eneni\u044f dl\u044f ulu\u010d\u0161eni\u044f osanki\" width=\"2000\" height=\"1333\" srcset=\"https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3.jpg 2000w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3-600x400.jpg 600w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3-300x200.jpg 300w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3-1024x682.jpg 1024w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3-768x512.jpg 768w, https:\/\/sweat-cloud.com\/wp-content\/uploads\/2025\/08\/IMG_4534-3-1536x1024.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<h3 data-start=\"3013\" data-end=\"3028\">Zakl\u044e\u010denie<\/h3>\n<p data-start=\"3633\" data-end=\"4060\">Pravil\u044cna\u044f osanka \u2014 \u044dto ne tol\u044cko \u044dsteti\u010deski\u0439 aspekt, no i osnova zdorovogo i funkcional\u044cnogo tela. Neskol\u044cko prost\u044bh upra\u017eneni\u0439, takih kak roll-daun, seri\u044f upra\u017eneni\u0439 IYT ili upra\u017enenie \u00abSupermen\u00bb, pomogut ukrepit\u044c kl\u044e\u010dev\u044be m\u044b\u0161c\u044b i umen\u044c\u0161it\u044c bol\u044c, a nebol\u044c\u0161ie izmeneni\u044f priv\u044b\u010dek prinesut dolgosro\u010dn\u044be rezul\u044ctat\u044b. Regul\u044frn\u044be napominani\u044f, korotkie perer\u044bv\u044b i e\u017eednevn\u044b\u0439 kontrol\u044c nad tem, kak v\u044b sidite, stoite i dvigaetes\u044c, pomogut va\u0161emu telu vernut\u044cs\u044f v estestvennoe, stabil\u044cnoe i pravil\u044cnoe polo\u017eenie.<\/p>\n<p data-start=\"3296\" data-end=\"3508\">Esli vam nu\u017een b\u044bstr\u044b\u0439 i \u044dffektivn\u044b\u0439 sposob na\u010dat\u044c, poprobu\u0439te <a href=\"https:\/\/sweat-cloud.com\/ru\/%d0%bf%d1%80%d0%be%d0%b3%d1%80%d0%b0%d0%bc%d0%bc%d1%8b\/9-99-%d0%be%d1%81%d0%b0%d0%bd%d0%ba%d0%b0\/\"><strong data-start=\"3350\" data-end=\"3379\">Oblako pota 9.99 Postural\u044cna\u044f podgotovka<\/strong><\/a> - des\u044ftiminutna\u044f programma, kotoru\u044e mo\u017eno v\u044bpoln\u044ft\u044c gde ugodno, i kotora\u044f razrabotana dl\u044f ulu\u010d\u0161eni\u044f osanki i dosti\u017eeni\u044f b\u044bstr\u044bh rezul\u044ctatov.<\/p>","protected":false},"excerpt":{"rendered":"<p>U savremenom na\u010dinu \u017eivota, gde se sve manje kre\u0107emo, a sve vi\u0161e sedimo, pravilno dr\u017eanje i redovne ve\u017ebe postaju va\u017eniji nego ikada. Dugi sati za ra\u010dunarom, u kolima ili ispred televizora \u010desto dovode do problema sa dr\u017eanjem: ramena se povla\u010de unapred, ki\u010dma se krivi, a bol u vratu i le\u0111ima postaje svakodnevica. Iako mo\u017eda deluje [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":75,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[9],"tags":[],"class_list":["post-509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-saveti"],"acf":[],"_links":{"self":[{"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/posts\/509","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/comments?post=509"}],"version-history":[{"count":10,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/posts\/509\/revisions"}],"predecessor-version":[{"id":2412,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/posts\/509\/revisions\/2412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/media\/75"}],"wp:attachment":[{"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/media?parent=509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/categories?post=509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sweat-cloud.com\/ru\/wp-json\/wp\/v2\/tags?post=509"}],"curies":[{"name":"WP","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}