[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.lus3.cz\/jak-si-vytvorit-rutinu\/#Article","mainEntityOfPage":"https:\/\/www.lus3.cz\/jak-si-vytvorit-rutinu\/","headline":"Jak si vytvo\u0159it rutinu","name":"Jak si vytvo\u0159it rutinu","description":"Rutinn\u00ed v\u011bci jsou ty, kter\u00e9 \u010dlov\u011bk dok\u00e1\u017ee d\u011blat soub\u011b\u017en\u011b s norm\u00e1ln\u00edm \u017eivotem. Na za\u010d\u00e1tek se hod\u00ed \u0159\u00edct, \u017ee tyto n\u00e1vyky m\u016f\u017eeme rozd\u011blit na dobr\u00e9 a … ","datePublished":"2020-03-02","dateModified":"2020-03-02","author":{"@type":"Person","@id":"https:\/\/www.lus3.cz\/author\/#Person","name":"","url":"https:\/\/www.lus3.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/831abbcc684823965c5caa39ae4561083127c8aedfe9e524c6cecc176998c733?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/831abbcc684823965c5caa39ae4561083127c8aedfe9e524c6cecc176998c733?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"lus3.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.lus3.cz\/wp-content\/uploads\/img_a373144_w3234_t1584612331.jpg","url":"https:\/\/www.lus3.cz\/wp-content\/uploads\/img_a373144_w3234_t1584612331.jpg","height":0,"width":0},"url":"https:\/\/www.lus3.cz\/jak-si-vytvorit-rutinu\/","about":["Podnik\u00e1n\u00ed"],"wordCount":433,"articleBody":"Rutinn\u00ed v\u011bci jsou ty, kter\u00e9 \u010dlov\u011bk dok\u00e1\u017ee d\u011blat soub\u011b\u017en\u011b s norm\u00e1ln\u00edm \u017eivotem. Na za\u010d\u00e1tek se hod\u00ed \u0159\u00edct, \u017ee tyto n\u00e1vyky m\u016f\u017eeme rozd\u011blit na dobr\u00e9 a \u0161patn\u00e9. Ty dobr\u00e9, kter\u00fdch se t\u00fdk\u00e1 tento \u010dl\u00e1nek, jsou nap\u0159\u00edklad posilov\u00e1n\u00ed, pr\u016fb\u011b\u017en\u00e9 u\u010den\u00ed nebo celkov\u011b zdokonalov\u00e1n\u00ed na\u0161\u00ed osobnosti. Ty \u0161patn\u00e9 jsou potom zn\u00e1m\u00e9 sp\u00ed\u0161e jako zlozvyky, tud\u00ed\u017e se jedn\u00e1 t\u0159eba kou\u0159en\u00ed, pit\u00ed alkoholu, \u010dast\u00e9 poj\u00edd\u00e1n\u00ed nezdrav\u00e9ho j\u00eddla nebo okusov\u00e1n\u00ed neht\u016f. Dobr\u00e9 n\u00e1vyky n\u00e1m mohou pomoci z\u00edskat v\u011bt\u0161\u00ed sebev\u011bdom\u00ed nebo n\u00e1s mohou v \u017eivot\u011b posunout d\u00e1l, t\u0159eba zm\u00edn\u011bn\u00e9 posilov\u00e1n\u00ed. Jak ale n\u011bjakou rutinu vytvo\u0159it a dodr\u017eovat ji? Za\u010dn\u011bte zlehka Ur\u010dit\u011b se v\u00e1m nepoda\u0159\u00ed si udr\u017eet n\u00e1vyk pravideln\u00e9ho b\u011bh\u00e1n\u00ed, kdy\u017e se hned prvn\u00ed den pokus\u00edte ub\u011bhnout 10 km na jeden z\u00e1tah. Druh\u00fd den v\u00e1s bude bolet cel\u00e9 t\u011blo, a to v\u00e1s pravd\u011bpodobn\u011b odrad\u00ed od dal\u0161\u00edho b\u011bhu. Konkr\u00e9tn\u011b s b\u011bh\u00e1n\u00edm je ur\u010dit\u011b dobr\u00e9 za\u010d\u00edt nap\u0159\u00edklad po 1 km ka\u017ed\u00e9 dva dny v t\u00fddnu. Pokud i tak c\u00edt\u00edte, \u017ee v\u00e1m n\u011bco nevyhovuje, zkuste m\u00edsto b\u011bhu chodit. I pravideln\u00e1 ch\u016fze ka\u017ed\u00fd den v\u00e1s m\u016f\u017ee nau\u010dit a v\u0161t\u00edpit v\u00e1m do hlavy n\u011bjakou rutinu. Dobr\u00e9 pro za\u010d\u00e1tek jsou tak\u00e9 rann\u00ed studen\u00e9 sprchy. Samoz\u0159ejm\u011b nebudete pod ledovou vodou takovou dobu, jako se norm\u00e1ln\u011b sprchujete, ale jen t\u0159eba 1 minutu. Studen\u00e9 sprchy jsou dobr\u00e9 na krevn\u00ed ob\u011bh, ale i na zvl\u00e1d\u00e1n\u00ed stresov\u00fdch situac\u00ed. Mozek se toti\u017e postupem \u010dasu nau\u010d\u00ed l\u00e9pe ovl\u00e1dat vn\u011bj\u0161\u00ed \u0161oky, kter\u00e9 v tomto p\u0159\u00edpad\u011b p\u0159edstavuje ledov\u00e1 voda. Nastavte si dobu, po kterou chcete n\u00e1vyk dodr\u017eovat Bez c\u00edle to nep\u016fjde. \u0158ekn\u011bte si, \u017ee po dobu 60 dn\u016f budete pravideln\u011b cvi\u010dit. Jakmile p\u0159ekon\u00e1te prvn\u00edch 20 dn\u016f, m\u011bla by se pomalu tato aktivita za\u010dle\u0148ovat do va\u0161eho mozku jako\u017eto rutina. Po dovr\u0161en\u00ed 60 dn\u016f si m\u016f\u017eete nejenom \u0159\u00edct, \u017ee jste to zvl\u00e1dli, ale i pokra\u010dovat d\u00e1l nebo nav\u00fd\u0161it aktivitu na t\u011b\u017e\u0161\u00ed a t\u00edm se postupn\u011b zdokonalit. Takto po \u010d\u00e1stech za\u010d\u00ednejte s ka\u017edou novou aktivitou. V\u017edy ov\u0161em dbejte na to, abyste si nenalo\u017eili to, co nedok\u00e1\u017eete zvl\u00e1dnout.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (1 vote)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak si vytvo\u0159it rutinu","item":"https:\/\/www.lus3.cz\/jak-si-vytvorit-rutinu\/#breadcrumbitem"}]}]