{"id":1201,"date":"2021-02-12T09:03:56","date_gmt":"2021-02-12T08:03:56","guid":{"rendered":"http:\/\/localhost\/?p=1201"},"modified":"2021-03-29T08:37:09","modified_gmt":"2021-03-29T07:37:09","slug":"home-office-atmozgatas","status":"publish","type":"post","link":"https:\/\/www.adnijoga.hu\/en\/jogagyakorlatok\/home-office-atmozgatas\/","title":{"rendered":"Home Office \u00e1tmozgat\u00e1s"},"content":{"rendered":"
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Munka k\u00f6zben sokszor \u00e9rezz\u00fck, hogy elg\u00e9mberednek a testr\u00e9szeink, befesz\u00fcl a v\u00e1llunk vagy a h\u00e1tunk. A k\u00f6vetkez\u0151 gyakorlatsorral egy k\u00e1v\u00e9sz\u00fcnet alatt \u00e1tmozgathatod az eg\u00e9sz testet, hogy felfriss\u00fclj!<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Helyezkedj el a sz\u00e9ken \u00fagy, hogy a talpad le\u00e9rjen a talajra, kicsit cs\u00fassz el\u0151re \u00e9s egyenes\u00edtsd a h\u00e1tadat, v\u00e9gy egy nagy leveg\u0151t.<\/p>

Bel\u00e9gz\u00e9sre ny\u00fajt\u00f3zz fel a karokkal, ford\u00edtsd felfel\u00e9 a tenyeredet. Tedd egy kicsit akt\u00edvv\u00e1 ezt a mozdulatot \u00e9s h\u00fazd sz\u00e9t a tenyereket, a v\u00e1llakat pedig t\u00e1vol\u00edtsd a f\u00fclt\u0151l. Kil\u00e9gz\u00e9sre hajl\u00edts az egyik oldalra, bel\u00e9gz\u00e9sre pedig ny\u00fajt\u00f3zz ism\u00e9t k\u00f6z\u00e9pre. Ism\u00e9teld p\u00e1rszor mindk\u00e9t oldalra.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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K\u00f6zel\u00edtsd az \u00e1llat a szegycsont ir\u00e1ny\u00e1ba, engedd megny\u00falni a nyak h\u00e1ts\u00f3 r\u00e9sz\u00e9t majd g\u00f6rd\u00edtsd a fejedet az egyik oldalra bel\u00e9gz\u00e9sre. Kil\u00e9gz\u00e9sre d\u00f6nts el\u0151re, bel\u00e9gz\u00e9sre vidd a fejedet a m\u00e1sik oldalra. Ezt is ism\u00e9teld ameddig j\u00f3l esik. Majd maradj benne az egyik oldali ny\u00fajt\u00f3z\u00e1sban, \u00e9s ha j\u00f3l esik, ny\u00fajt\u00f3zz el az ellent\u00e9tes karral lefel\u00e9, hogy tov\u00e1bb fokozd a ny\u00fajt\u00e1s \u00e9rzetet.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Ny\u00fajt\u00f3zz fel mindk\u00e9t karral, majd kil\u00e9gz\u00e9sre csavarodj az egyik oldalra. Ha k\u00e9nyelmes, kapaszkodj a sz\u00e9k t\u00e1ml\u00e1j\u00e1ba az egyik karoddal, a m\u00e1sik kezeddel pedig told el a t\u00e9rded k\u00fcls\u0151 r\u00e9sz\u00e9t. Tartsd p\u00e1r l\u00e9gz\u00e9sig, majd ism\u00e9teld a m\u00e1sik oldalra is. K\u00f6zben figyelj arra, hogy legyen egyenes a gerinced, fejtet\u0151vel felfel\u00e9 ny\u00fajt\u00f3zz bel\u00e9gz\u00e9sekre \u00e9s kil\u00e9gz\u00e9sre csavarodj.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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A csavar\u00e1sok ut\u00e1n kulcsold \u00f6ssze a kezeket magad el\u0151tt, told kifel\u00e9 a tenyereidet \u00e9s dombor\u00edts egy nagyot. L\u00f3gasd a fejet, pr\u00f3b\u00e1ld sz\u00e9les\u00edteni \u00e9s ellaz\u00edtani a lapock\u00e1kat. Majd engedd le a karokat. Kulcsold \u00f6ssze a h\u00e1tad m\u00f6g\u00f6tt is, \u00e9s most h\u00fazd \u00f6ssze a lapock\u00e1kat, vidd felfel\u00e9 a tekintetet \u00e9s t\u00e1rd a mellkast. Mindk\u00e9t ir\u00e1nyt tartsd ki p\u00e1r l\u00e9gz\u00e9s erej\u00e9ig, majd laz\u00edtsd el a karokat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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A talpakat m\u00e9g mindig tartsd a talajon, majd hozd az egyik bok\u00e1t az ellent\u00e9tes t\u00e9rded fel\u00e9. Finoman kezdd el lefel\u00e9 tolni a t\u00e9rdedet, majd ha j\u00f3l esik, egyenes h\u00e1ttal d\u0151lj el\u0151re. A kezeid maradhatnak a t\u00e9rdeden \u00e9s a l\u00e1bfejeden, vagy ha k\u00e9nyelmes, \u00f6ssze\u00e9rintheted a tenyereket \u00e9s r\u00e1sim\u00edthatod az alkarokat a l\u00e1bsz\u00e1rra. Tartsd, ameddig j\u00f3lesik, laz\u00edtsd el a cs\u00edp\u0151t.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Ny\u00fajtsd most ki a l\u00e1bakat, emeld el a talajt\u00f3l, \u00e9s mozgasd \u00e1t a bok\u00e1kat. Spiccelj \u00e9s pip\u00e1lj a l\u00e1bfejjel, k\u00f6r\u00f6zz p\u00e1rat. Majd r\u00e1zd le a l\u00e1bakat \u00e9s a kezeket is.<\/p>

Miel\u0151tt \u00fajra nekiv\u00e1gsz a munk\u00e1nak vegy\u00e9l p\u00e1r m\u00e9ly leveg\u0151t \u00e9s hangol\u00f3dj r\u00e1 az el\u0151tted \u00e1ll\u00f3 feladatokra.<\/p>

J\u00f3 munk\u00e1t!<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Munka k\u00f6zben sokszor \u00e9rezz\u00fck, hogy elg\u00e9mberednek a testr\u00e9szeink, befesz\u00fcl a v\u00e1llunk vagy a h\u00e1tunk. A k\u00f6vetkez\u0151 gyakorlatsorral egy k\u00e1v\u00e9sz\u00fcnet alatt \u00e1tmozgathatod az eg\u00e9sz testet, hogy felfriss\u00fclj!<\/p>","protected":false},"author":7,"featured_media":1219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"protect_children":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[9],"tags":[],"class_list":["post-1201","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jogagyakorlatok"],"_links":{"self":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1201","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/comments?post=1201"}],"version-history":[{"count":0,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1201\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media\/1219"}],"wp:attachment":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media?parent=1201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/categories?post=1201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/tags?post=1201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}