{"id":11278,"date":"2024-07-02T12:42:42","date_gmt":"2024-07-02T10:42:42","guid":{"rendered":"https:\/\/varp.cz\/?p=11278"},"modified":"2024-07-02T12:42:45","modified_gmt":"2024-07-02T10:42:45","slug":"flexibilita-pro-lezce","status":"publish","type":"post","link":"https:\/\/varp.cz\/en\/flexibilita-pro-lezce\/","title":{"rendered":"Flexibilita pro lezce"},"content":{"rendered":"<p class=\"has-text-align-justify\">Protahov\u00e1n\u00ed, mobilita a flexibilita pro lezce je \u010dast\u00fdm ter\u010dem snah o zlep\u0161en\u00ed. B\u00fdt prota\u017een\u00fd, schopn\u00fd se dostat do pozic flexibility a vyu\u017e\u00edt jich je kl\u00ed\u010dov\u00e9 pro zlep\u0161en\u00ed v lezen\u00ed. Jak\u00e9 druhy flexibility existuj\u00ed, k \u010demu jsou a hlavn\u011b jak se protahovat. Tomu se budeme v\u011bnovat dnes. Z\u00e1rove\u0148 se zam\u011b\u0159\u00edme na hrstku m\u00fdt\u016f, kter\u00e9 kolem protahov\u00e1n\u00ed koluj\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff.jpg\" alt=\"\" class=\"wp-image-11282\" srcset=\"https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff.jpg 1024w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff-300x300.jpg 300w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff-150x150.jpg 150w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff-768x768.jpg 768w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/6d115dc0-8a57-4975-8d84-782f0f655fff-12x12.jpg 12w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">1;Flexibilita pro lezce, AI generated<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43.jpg\" alt=\"\" class=\"wp-image-11281\" srcset=\"https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43.jpg 1024w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43-300x300.jpg 300w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43-150x150.jpg 150w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43-768x768.jpg 768w, https:\/\/varp.cz\/wp-content\/uploads\/2024\/07\/9afa4269-84a8-4025-bc6d-2a1b7e42ae43-12x12.jpg 12w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">2;Flexibilita pro lezce, AI generated<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Flexibilita: Druhy<\/h2>\n\n\n\n<p class=\"has-text-align-justify\">Existuj\u00ed dva hlavn\u00ed druhy flexibility &#8211; aktivn\u00ed a pasivn\u00ed. Pasivn\u00ed je to, jak daleko se m\u016f\u017eeme dostat asistovan\u011b. Nap\u0159\u00edklad p\u0159itahov\u00e1n\u00edm nebo za pomoci kamar\u00e1da. Jde o maxim\u00e1ln\u00ed statick\u00e9 prota\u017een\u00ed, kter\u00e9 zvl\u00e1dneme. Aktivn\u00ed flexibilita je pak ta, do kter\u00e9 se jsme schopni dostat sami. Aktivn\u00ed je kombinace mobility a flexibility. Jde nap\u0159\u00edklad o schopnost zvednout nohu na stup a postavit se do n\u00ed nebo dos\u00e1hnout a pou\u017e\u00edt vzd\u00e1len\u00e9 stupy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Protahov\u00e1n\u00ed: Druhy<\/h2>\n\n\n\n<p>I protahov\u00e1n\u00ed m\u00e1 n\u011bkolik podob (konkr\u00e9tn\u011b 6). Ka\u017ed\u00e1 se pou\u017e\u00edv\u00e1 pro jin\u00fd \u00fa\u010del a jin\u00fdm c\u00edlem v mysli. V\u011bt\u0161inou jde bu\u010fto o proh\u0159\u00e1t\u00ed, cool down nebo o c\u00edlen\u00fd tr\u00e9nink flexibility. Kdy\u017e je rozvedeme do plna, tak existuje:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ballistick\u00e9 protahov\u00e1n\u00ed\n<ul class=\"wp-block-list\">\n<li>Snaha pomoc\u00ed pohybu a kynetick\u00e9 energie cel\u00e9ho t\u011bla dostat kon\u010detinu do pozice maxim\u00e1ln\u00edho prota\u017een\u00ed. Nap\u0159. \u0161vihy nohou p\u0159i <a href=\"https:\/\/varp.cz\/en\/jak-se-spravne-prohrat-na-lezeni\/\">proh\u0159\u00edv\u00e1n\u00ed<\/a>.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dynamick\u00e9 protahov\u00e1n\u00ed<\/strong>\n<ul class=\"wp-block-list\">\n<li>Postupn\u00e9 dost\u00e1v\u00e1n\u00ed se do pozice maxim\u00e1ln\u00edho prota\u017een\u00ed. Bez \u0161vih\u016f a dynamiky.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Aktivn\u00ed protahov\u00e1n\u00ed<\/strong>\n<ul class=\"wp-block-list\">\n<li>Dr\u017een\u00ed prota\u017een\u00ed jen za s\u00edly vlastn\u00edch sval\u016f, bez asistence. V\u011bt\u0161inou nejde d\u00e9le ne\u017e 15 vte\u0159in.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Pasivn\u00ed protahov\u00e1n\u00ed<\/strong>\n<ul class=\"wp-block-list\">\n<li>Dr\u017een\u00ed prota\u017een\u00ed za asistence. Bu\u010fto partnera nebo s\u00e1m sebe. Jde o klasick\u00e9 protahov\u00e1n\u00ed, jak\u00e9 zn\u00e1me nejl\u00e9pe.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Statick\u00e9 protahov\u00e1n\u00ed\n<ul class=\"wp-block-list\">\n<li>Dr\u017een\u00ed prota\u017een\u00ed v nejzaz\u0161\u00edm mo\u017en\u00e9m bod\u011b.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Izometrick\u00e9 protahov\u00e1n\u00ed<\/strong>\n<ul class=\"wp-block-list\">\n<li>Protahov\u00e1n\u00ed za pomoc\u00ed odporu. \u010c\u00e1st t\u011bla je zatnuta a \u010d\u00e1st se protahuje.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p>Abychom to ale zbyte\u010dn\u011b nekomplikovali, budeme se ale v\u011bnovat jen t\u011bm vyzna\u010den\u00fdm. Tedy Dynamick\u00e9mu, Aktivn\u00edmu, Pasivn\u00edmu a Izometrick\u00e9mu protahov\u00e1n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stanoven\u00ed si c\u00edl\u016f<\/h2>\n\n\n\n<p class=\"has-text-align-justify\">Prvn\u00ed krok, jako u ka\u017ed\u00e9ho cvi\u010den\u00ed, je stanoven\u00ed si sv\u00fdch c\u00edl\u016f. Vlastn\u011b jde &#8222;jen&#8220; o ot\u00e1zku, zda chcete b\u00fdt lep\u0161\u00ed v aktivn\u00ed nebo pasivn\u00ed flexibilit\u011b. Jinak \u0159e\u010deno, zda chcete um\u011bt statick\u00fd roz\u0161t\u011bp nebo jestli chcete b\u00fdt dob\u0159\u00ed ve vysok\u00fdch n\u00e1stupech a pozic\u00edch flexibility. To toti\u017e dost ud\u00e1 dal\u0161\u00ed postup va\u0161eho protahov\u00e1n\u00ed. Co ale rozhodn\u011b spad\u00e1 do priorit v\u0161ech lezc\u016f, je protahov\u00e1n\u00ed s c\u00edlem zamezen\u00ed zran\u011bn\u00ed a lep\u0161\u00edho zdrav\u00ed. Ide\u00e1ln\u00ed je ale c\u00edlit po jist\u00e9 form\u011b <strong>balancu <\/strong>mezi aktivn\u00edm, pasivn\u00edm protahov\u00e1n\u00edm a mobilitou.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">Dobr\u00e9 c\u00edle jsou takov\u00e9, kter\u00e9 se daj\u00ed lehce sledovat a m\u011b\u0159it. Slou\u017e\u00ed to nejen pro rychlou a efektivn\u00ed motivaci pro pokra\u010dov\u00e1n\u00ed, ale tak\u00e9 pro mo\u017enost vyhodnocen\u00ed pokroku. Pokud se zlep\u0161ujeme, program funguje a m\u016f\u017eeme pokra\u010dovat d\u00e1l, pokud ne, je \u010das n\u011bco zm\u011bnit. Dobr\u00e9 m\u011b\u0159iteln\u00e9 c\u00edle jsou nap\u0159. fotky nebo sledov\u00e1n\u00ed toho, kam staticky dos\u00e1hneme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00e9lka vs. S\u00edla<\/h2>\n\n\n\n<p class=\"has-text-align-justify\">P\u0159i tr\u00e9ninku flexibility a jednotliv\u00fdch dovednost\u00ed v t\u00e9to oblasti je nutn\u00e9 pamatovat na kombinaci s\u00edly a prota\u017een\u00ed. N\u011bkter\u00e9 dovednosti a pohyby (nejen v lezen\u00ed), jako nap\u0159\u00edklad L-sit, pou\u017e\u00edvaj\u00ed kombinaci fyzick\u00e9 s\u00edly a flexibility. P\u0159i u\u010den\u00ed t\u011bchto dovednost\u00ed je nutn\u00e9 pamatovat na to, \u017ee prota\u017een\u00ed p\u0159ich\u00e1z\u00ed p\u0159ed s\u00edlou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00edt\u011bn\u00ed vs. forma<\/h2>\n\n\n\n<p class=\"has-text-align-justify\">Narozd\u00edl od silov\u00e9ho tr\u00e9ninku, cvi\u010den\u00ed flexibility nen\u00ed o \u010dist\u00e9 form\u011b. Kdy\u017e jde o protahov\u00e1n\u00ed, sna\u017e\u00edme se navodit adekv\u00e1tn\u00ed pocit prota\u017een\u00ed. Nap\u0159\u00edklad, kdy\u017e protahujeme nohy a v\u00edme, \u017ee by m\u011bl tlak p\u0159ich\u00e1zet z l\u00fdtka ale nam\u00edsto toho p\u0159ich\u00e1z\u00ed z kolene, je dobr\u00e9 postoj upravit a naj\u00edt pozici, kde se protahuje l\u00fdtko. <br>Nejde zde o dogmatick\u00e9 kop\u00edrov\u00e1n\u00ed pozit, ale navozen\u00ed co nejlep\u0161\u00edho pocitu prota\u017een\u00ed na cht\u011bn\u00e9m m\u00edst\u011b.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large img100\"><a href=\"https:\/\/www.patreon.com\/varp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"320\" src=\"http:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105-1024x320.jpg\" alt=\"\" class=\"wp-image-4863\" srcset=\"https:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105-1024x320.jpg 1024w, https:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105-300x94.jpg 300w, https:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105-768x240.jpg 768w, https:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105-600x187.jpg 600w, https:\/\/varp.cz\/wp-content\/uploads\/2022\/04\/Frame-105.jpg 1410w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Flexibilita pro lezce: Step by step<\/h2>\n\n\n\n<p>Te\u010f se tu pod\u00edv\u00e1me na to, jak cvi\u010dit protahov\u00e1n\u00ed a jak zakomponovat cvi\u010den\u00ed flexibility do <a href=\"https:\/\/varp.cz\/en\/cvicebni-plan-na-lezeni\/\">cvi\u010debn\u00edho pl\u00e1nu<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">P\u0159\u00edklady cvi\u010debn\u00edch rutin<\/h3>\n\n\n\n<p>Nebudeme si tu hr\u00e1t na experty ve protahov\u00e1n\u00ed. M\u00edsto toho v\u00e1m nab\u00eddneme hrstku vide\u00ed, kter\u00e9 pou\u017e\u00edv\u00e1m pro zlep\u0161en\u00ed j\u00e1. V nich najdete profesion\u00e1ly a lidi, kte\u0159\u00ed jsou v oboru znal\u00ed a v\u011bd\u00ed, o \u010dem mluv\u00ed. Mezi nimi kr\u00e1l flexibility <a href=\"https:\/\/varp.cz\/en\/alex-megos\/\">Alex Megos<\/a>, t\u00fdm Lattice nebo fyzioterapeut <a href=\"https:\/\/www.hoopersbeta.com\/about\">Jason Hooper<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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=\"Getting Flexible is MUCH EASIER Than You Might Think\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/XqccZuIpaNw?list=PLoxfqGRSN_tHW_bPPh_HPQwE0mWyKQk0x\" 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><figcaption class=\"wp-element-caption\">Hooper\u00b4s Beta<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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=\"MOBILITY &amp; STRETCHING FOR CLIMBING | Alexander Megos\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/KswOVXdLlqE?start=257&#038;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><figcaption class=\"wp-element-caption\">Alex Megos<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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=\"Flexibility Follow Along for Lower Body - Level 1\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/2MZ-FiEJCdE?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><figcaption class=\"wp-element-caption\">Lattice<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Flexibilita a cvi\u010debn\u00ed pl\u00e1n<\/h3>\n\n\n\n<p>Zakomponov\u00e1n\u00ed flexibility do cvi\u010debn\u00edho pl\u00e1nu nen\u00ed tak n\u00e1ro\u010dn\u00e9. N\u011bjak\u00e1 forma prota\u017een\u00ed by m\u011bla b\u00fdt p\u0159\u00edtomna ka\u017ed\u00fd den. Nemus\u00ed ale nutn\u011b j\u00edt o n\u011bjak extra slo\u017eit\u00e9 kreace. Z\u00e1kladn\u00ed prota\u017een\u00ed denn\u011b sta\u010d\u00ed, jen abychom se vyvarovali zran\u011bn\u00edm a \u0161patn\u00e9mu dr\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<p class=\"has-text-align-justify\">Pokud ale jde o aktivn\u00ed cvi\u010den\u00ed, chceme dr\u017eet lehk\u00e9 pou\u010dky. T\u011bmi je: zakomponovat z\u00e1kladn\u00ed dynamick\u00e9 prota\u017een\u00ed pro proh\u0159\u00edv\u00e1n\u00ed. Prot\u00e1hnout se po lezen\u00ed a nechat tr\u00e9nink flexibility na dny bez jin\u00e9 velk\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ee. Nen\u00ed nutn\u00e9, aby ka\u017ed\u00fd druh\u00fd den byl flex-day. Jeden d\u016fsledn\u00fd den v t\u00fddnu sta\u010d\u00ed (za p\u0159edpokladu \u017ee na to nedlabete zbyl\u00fdch 6 dn\u00ed).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00fdty kolem flexibility<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">1. Prota\u017een\u00ed zabra\u0148uje zran\u011bn\u00ed<\/h4>\n\n\n\n<p>By\u0165 by to bylo kr\u00e1sn\u00e9, nen\u00ed tomu tak. Nen\u00ed d\u016fkaz o tom, \u017ee by protahov\u00e1n\u00ed odvracelo zran\u011bn\u00ed. Co m\u00e1 nejv\u011bt\u0161\u00ed pod\u00edl na prevenci, je dobr\u00e9 <a href=\"https:\/\/varp.cz\/en\/jak-se-spravne-prohrat-na-lezeni\/\">proh\u0159\u00e1t\u00ed<\/a>! Sou\u010d\u00e1st\u00ed proh\u0159\u00e1t\u00ed by m\u011bl b\u00fdt dynamick\u00fd stretching nebo prota\u017een\u00ed, ale nen\u00ed to nutnost.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Nikdy nen\u00ed dost protahov\u00e1n\u00ed<\/h4>\n\n\n\n<p>V\u0161eho moc \u0161kod\u00ed. Excesivn\u00ed protahov\u00e1n\u00ed m\u016f\u017ee po\u0161kodit sval nebo \u00fapon. Jakmile c\u00edt\u00edte, \u017ee prota\u017een\u00ed opravdu bol\u00ed, v klidu p\u0159esta\u0148te. V\u0161e je o subjektivn\u00edm pocitu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. Protahov\u00e1n\u00ed prodlu\u017euje sval<\/h4>\n\n\n\n<p>Protahov\u00e1n\u00ed zlep\u0161uje schopnost svalu se rozt\u00e1hnout. Samotn\u00e1 velikost (nebo d\u00e9lka) svalu ale z\u016fst\u00e1v\u00e1 stejn\u00e1. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zdroje<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Communication, M. and. (2023, August 7). <em>4 stretching myths exposed<\/em>. University of Utah Health | University of Utah Health. https:\/\/healthcare.utah.edu\/healthfeed\/2023\/01\/4-stretching-myths-exposed<\/li>\n\n\n\n<li><em>Flexibility myth: Maximumtrainingsolutions.com: Sports performance<\/em>. Maximum Training Solutions -. (2020, February 25). https:\/\/www.maximumtrainingsolutions.com\/flexibility-myths\/<\/li>\n\n\n\n<li>Hooper, J. (2022, June 21). <em>Hip mobility and lower body stretch routine for climbers (follow-along)<\/em>. Hooper\u2019s Beta. https:\/\/www.hoopersbeta.com\/library\/lower-body-stretch-follow-along-routine-for-rock-climbers-instant-gains-9xe74<\/li>\n\n\n\n<li><em>Types of stretching<\/em>. STRETCHING AND FLEXIBILITY &#8211; Types of Stretching. (n.d.). https:\/\/web.mit.edu\/tkd\/stretch\/stretching_4.html<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/C8oXHiLNIJe\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/C8oXHiLNIJe\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; 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Kolik j\u00ed chceme, m\u00e1me se na n\u00ed soust\u0159edit a jak\u00e9 jsou nejlep\u0161\u00ed metody?<\/p>","protected":false},"author":3,"featured_media":11281,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"facebook_3757179584331251_101591145351256":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_uag_custom_page_level_css":"","advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","cybocfi_hide_featured_image":"","footnotes":""},"categories":[134,51],"tags":[],"class_list":["post-11278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-poradna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flexibilita pro lezce - VARP<\/title>\n<meta name=\"description\" content=\"Flexibilita pro lezce je \u010dasto diskutovan\u00e9 t\u00e9ma. 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