Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/title><br \/>\n<\/head><br \/>\n<body><\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/h2>\n<p>Sp\u00e1nek je kl\u00ed\u010dov\u00fdm faktorem p\u0159i dosahov\u00e1n\u00ed zdrav\u00e9ho a ploch\u00e9ho b\u0159icha. Pokud se chcete zbavit nadbyte\u010dn\u00e9ho tuku v t\u00e9to oblasti, mus\u00edte se zam\u011b\u0159it nejen na stravu a cvi\u010den\u00ed, ale tak\u00e9 na kvalitu sv\u00e9ho sp\u00e1nku.<\/p>\n<p>Zde je n\u011bkolik tip\u016f, jak vyu\u017e\u00edt sp\u00e1nek k dosa\u017een\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc:<\/p>\n<ul>\n<li><strong>Sp\u011bte dostate\u010dn\u011b dlouho<\/strong> – Pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 osoba by m\u011bla sp\u00e1t 7-9 hodin denn\u011b. Nedostatek sp\u00e1nku m\u016f\u017ee v\u00e9st k hormon\u00e1ln\u00edm zm\u011bn\u00e1m, kter\u00e9 zp\u016fsobuj\u00ed hromad\u011bn\u00ed tuku v b\u0159i\u0161n\u00ed oblasti.<\/li>\n<li><strong>Zvolte spr\u00e1vnou polohu<\/strong> – Sp\u00e1nek na z\u00e1dech nebo v poloze na boku m\u016f\u017ee pomoci udr\u017eet p\u00e1te\u0159 v rovn\u00e9 linii a sn\u00ed\u017eit tlak na b\u0159i\u0161n\u00ed oblast. Naopak, sp\u00e1nek v poloze na b\u0159i\u0161e m\u016f\u017ee v\u00e9st k podr\u00e1\u017ed\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad a k nepohodl\u00ed.<\/li>\n<li><strong>Udr\u017eujte ide\u00e1ln\u00ed teplotu pokoje<\/strong> – Pokoj by m\u011bl b\u00fdt dostate\u010dn\u011b chladn\u00fd, aby v\u00e1m umo\u017enil sp\u00e1t pohodln\u011b a nepotit se. P\u0159\u00edli\u0161 vysok\u00e1 teplota m\u016f\u017ee zp\u0159\u00edsnit sp\u00e1nek a sn\u00ed\u017eit jeho kvalitu.<\/li>\n<\/ul>\n<p>Zkr\u00e1tka, pokud chcete m\u00edt ploch\u00e9 b\u0159icho, ignorovat sv\u016fj sp\u00e1nek nen\u00ed dobr\u00fdm zp\u016fsobem. N\u00e1sledujte tyto tipy pro z\u00edsk\u00e1n\u00ed kvalitn\u00edho sp\u00e1nku v noci a dos\u00e1hn\u011bte sv\u00e9ho c\u00edle!<\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/conscious-design-IMMHJRp4dcM-unsplash.jpg\" alt=\"dieta\" \/><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/dokonala-zena.cz\/ketomix\"><br \/>\n <img decoding=\"async\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\" alt=\"dieta\"><br \/>\n<\/a><\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/h2>\n<h3>1. Omezte p\u0159\u00edjem tekutin ve\u010der<\/h3>\n<p>Za\u010dn\u011bte t\u00edm, \u017ee omez\u00edte p\u0159\u00edjem tekutin ve\u010der. Pokud budete v noci p\u00edt hodn\u011b tekutin, m\u016f\u017ee to v\u00e9st k nad\u00fdm\u00e1n\u00ed a nafukov\u00e1n\u00ed b\u0159icha. Pokud ov\u0161em budete p\u00edt m\u00e9n\u011b tekutin ve\u010der, t\u011blo bude moci zbavit se nadbyte\u010dn\u00e9ho plynu a t\u00edm se sn\u00ed\u017e\u00ed objem b\u0159icha.<\/p>\n<h3>2. Zachovejte si spr\u00e1vnou polohu p\u0159i sp\u00e1nku<\/h3>\n<p>Dobr\u00e1 poloha p\u0159i sp\u00e1nku je kl\u00ed\u010dov\u00e1. Ide\u00e1ln\u00ed je le\u017eet na boku, proto\u017ee to pom\u00e1h\u00e1 udr\u017eovat p\u0159irozen\u00fd tvar t\u011bla a zlep\u0161uje tr\u00e1ven\u00ed. Naopak, pokud sp\u00edte na b\u0159i\u0161e, je to jedna z nejhor\u0161\u00edch poloh, proto\u017ee to deformuje va\u0161e t\u011blo a m\u016f\u017ee vyvolat bolesti zp\u00e1te\u010dn\u00ed. Pokud v\u00e1m vad\u00ed sp\u00e1t na boku, m\u016f\u017eete pou\u017e\u00edt speci\u00e1ln\u00ed v\u00e1le\u010dky nebo pol\u0161t\u00e1\u0159e, kter\u00e9 v\u00e1m pomohou udr\u017eet tuto polohu.<\/p>\n<h3>3. Jezte sp\u00ed\u0161e men\u0161\u00ed porce j\u00eddla<\/h3>\n<p>Je-li va\u0161e \u010d\u00e1stka j\u00eddla velk\u00e1, hroz\u00ed riziko, \u017ee budete m\u00edt probl\u00e9my s tr\u00e1ven\u00edm, co\u017e m\u016f\u017ee v\u00e9st k nad\u00fdm\u00e1n\u00ed a otoky. Proto je lep\u0161\u00ed j\u00edst men\u0161\u00ed porce j\u00eddla b\u011bhem dne, aby v\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m m\u011bl dostatek \u010dasu na tr\u00e1ven\u00ed. A pokud u\u017e ve\u010der jedete, dejte si lehkou a snadno stravitelnou ve\u010de\u0159i.<\/p>\n<h3>4. Vyvarujte se alkoholu p\u0159ed span\u00edm<\/h3>\n<p>Pokud pijete alkohol p\u0159ed span\u00edm, m\u016f\u017ee to zp\u016fsobit probl\u00e9my s tr\u00e1ven\u00edm, stejn\u011b jako zp\u016fsobit to, \u017ee se budete c\u00edtit unaven\u00ed a neodpo\u010dat\u00ed. Proto se sna\u017ete se vyvarovat alkoholu p\u0159ed span\u00edm a pokud mo\u017eno, pijte ho jen v mal\u00fdch mno\u017estv\u00edch.<\/p>\n<h3>5. Pou\u017e\u00edvejte podlo\u017eku na span\u00ed vyrobenou z m\u011bkk\u00e9ho materi\u00e1lu<\/h3>\n<p>Pou\u017e\u00edvejte podlo\u017eku na span\u00ed vyrobenou z m\u011bkk\u00e9ho materi\u00e1lu. Tvrd\u0161\u00ed podlo\u017eky mohou b\u00fdt pro n\u011bkter\u00e9 lidi nep\u0159\u00edjemn\u00e9, co\u017e m\u016f\u017ee zp\u016fsobit nap\u011bt\u00ed v b\u0159i\u0161n\u00ed oblasti. Pokud ov\u0161em sp\u00edte na pohodln\u00e9 a m\u011bkk\u00e9 podlo\u017ece, tuto oblast uvoln\u00edte a sn\u00ed\u017e\u00edte tak riziko nafukov\u00e1n\u00ed a nad\u00fdm\u00e1n\u00ed. <\/p>\n<p>Zahrnut\u00ed t\u011bchto tip\u016f do va\u0161eho sp\u00e1nkov\u00e9ho re\u017eimu v\u00e1m m\u016f\u017ee pomoci z\u00edskat ploch\u00e9 b\u0159icho p\u0159es noc. Pokud v\u0161ak pot\u0159ebujete v\u00edce informac\u00ed o t\u00e9matu, doporu\u010dujeme nav\u0161t\u00edvit n\u011bkter\u00e9 z americk\u00fdch web\u016f jako nap\u0159\u00edklad <a href=\"https:\/\/www.healthline.com\/\">healthline.com<\/a>.<\/p>\n<p style=\"text-align: center;\">[su_button url=“https:\/\/dokonala-zena.cz\/ketomix“ background=“#2def4c“ color=“#ffffff“ size=“13″ icon=“icon: arrow-right“]TOP KETO DIETA V AKCI[\/su_button]<\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc – FAQ<\/h2>\n<h3>Co je to „sp\u00e1nkov\u00e9 b\u0159icho“?<\/h3>\n<p>Sp\u00e1nkov\u00e9 b\u0159icho se t\u00fdk\u00e1 stavu, kdy se b\u0159i\u0161n\u00ed svaly uvoln\u00ed b\u011bhem sp\u00e1nku, co\u017e m\u016f\u017ee v\u00e9st k m\u00edrn\u00e9mu otoku. To m\u016f\u017ee v\u00e9st k pocitu, \u017ee m\u00e1te v\u011bt\u0161\u00ed b\u0159icho ne\u017e obvykle.<\/p>\n<h3>Jak mohu vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha?<\/h3>\n<p>Existuje n\u011bkolik zp\u016fsob\u016f, jak m\u016f\u017eete vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha. Za prv\u00e9, zkuste sp\u00e1t na z\u00e1dech s podlo\u017een\u00fdmi koleny, co\u017e pom\u016f\u017ee udr\u017eet b\u0159i\u0161n\u00ed svaly v nap\u011bt\u00ed. D\u00e1le m\u016f\u017eete vyhnout se t\u011b\u017ek\u00e9mu j\u00eddlu a alkoholu alespo\u0148 p\u0159ed span\u00edm, aby se minimalizoval riziko otoku v oblasti b\u0159icha. Nakonec se ujist\u011bte, \u017ee m\u00e1te kvalitn\u00ed matraci a pol\u0161t\u00e1\u0159, aby byla va\u0161e p\u00e1te\u0159 spr\u00e1vn\u011b vyrovnan\u00e1 b\u011bhem sp\u00e1nku.<\/p>\n<h3>M\u016f\u017ee sp\u00e1nek pomoci sp\u00e1lit tuk na b\u0159i\u0161e?<\/h3>\n<p>I kdy\u017e sp\u00e1nek samotn\u00fd nem\u016f\u017ee sp\u00e1lit tuk, m\u016f\u017ee v\u00e1m pomoci dos\u00e1hnout celkov\u00e9ho sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku. Pokud m\u00e1te n\u00edzkou kvalitu sp\u00e1nku, m\u016f\u017ee to ovlivnit v\u00e1\u0161 metabolismus a zpomalit ho, co\u017e m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00ed hladiny kortizolu, hormone odpov\u011bdn\u00e9ho za ukl\u00e1d\u00e1n\u00ed tuku. Zdrav\u00fd sp\u00e1nek m\u016f\u017ee pomoci udr\u017eovat hladinu kortizolu pod kontrolou a t\u00edm pomoci sn\u00ed\u017eit t\u011blesn\u00fd tuk.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/levi-kyiv-hSnAgGOL66o-unsplash.jpg\" alt=\"proteinov\u00e1 dieta\" \/><\/p>\n<h2>Jak zhubnout b\u0159icho p\u0159es noc – je to v\u016fbec mo\u017en\u00e9?<\/h2>\n<h3>Co zp\u016fsobuje tvrd\u00e9 b\u0159icho a jak ho zhubnout?<\/h3>\n<p>Tvrd\u00e9 b\u0159icho m\u016f\u017ee b\u00fdt zp\u016fsobeno nadm\u011brn\u00fdm mno\u017estv\u00edm tuku v b\u0159i\u0161n\u00ed dutin\u011b, ale tak\u00e9 \u0161patn\u00fdmi stravovac\u00edmi n\u00e1vyky a nedostate\u010dnou pohybovou aktivitou. Pokud se chcete zbavit tvrd\u00e9ho b\u0159icha, mus\u00edte se zam\u011b\u0159it na sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku celkov\u011b. Toho lze dos\u00e1hnout nap\u0159\u00edklad pomoc\u00ed kardiovaskul\u00e1rn\u00edch cvi\u010den\u00ed jako b\u011bh, plav\u00e1n\u00ed nebo j\u00edzda na kole. D\u016fle\u017eitou roli hraje tak\u00e9 spr\u00e1vn\u00e1 strava – vyhn\u011bte se potravin\u00e1m s vysok\u00fdm obsahem tuku a cukru a vsa\u010fte sp\u00ed\u0161e na zeleninu, ovoce, celozrnn\u00e9 produkty a b\u00edlkoviny.<\/p>\n<h3>Je mo\u017en\u00e9 zhubnout b\u0159icho p\u0159es noc?<\/h3>\n<p>Bohu\u017eel, rychl\u00e9 hubnut\u00ed b\u0159icha p\u0159es noc nen\u00ed mo\u017en\u00e9. K odstran\u011bn\u00ed tuku je nutn\u00e1 dlouhodob\u00e1 a trval\u00e1 zm\u011bna \u017eivotn\u00edho stylu. Nicm\u00e9n\u011b, existuj\u00ed ur\u010dit\u00e9 tipy, kter\u00e9 mohou pomoci b\u0159icho opticky zmen\u0161it a ud\u011blat ho m\u00e9n\u011b nafoukl\u00fdm. Pat\u0159\u00ed sem nap\u0159\u00edklad spr\u00e1vn\u00e1 hydratace, vyh\u00fdb\u00e1n\u00ed se potravin\u00e1m zp\u016fsobuj\u00edc\u00edm nad\u00fdm\u00e1n\u00ed, no\u0161en\u00ed pohodln\u011bj\u0161\u00edho oble\u010den\u00ed a spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n<p>Pokud se tedy chcete zbavit tvrd\u00e9ho b\u0159icha, mus\u00edte b\u00fdt trp\u011bliv\u00ed a dodr\u017eovat spr\u00e1vn\u00fd \u017eivotn\u00ed styl. V\u00fdsledkem bude nejen zhubnut\u00ed b\u0159icha, ale i celkov\u00e1 zlep\u0161en\u00ed zdrav\u00ed a pohody.<\/p>\n<p>Pro v\u00edce informac\u00ed o hubnut\u00ed a zdrav\u00e9m \u017eivotn\u00edm stylu doporu\u010dujeme nav\u0161t\u00edvit str\u00e1nku na Wikipedii: <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Hubnut%C3%AD\">Hubnut\u00ed<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/maarten-van-den-heuvel-EzH46XCDQRY-unsplash.jpg\" alt=\"ketodieta\" \/><\/p>\n<p>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc:<\/p>\n<p>– Zbavit se stresu p\u0159ed span\u00edm<br \/>\n– Up\u0159ednostnit sp\u00e1nek na z\u00e1dech<br \/>\n– Omezit pit\u00ed tekutin p\u0159ed span\u00edm<br \/>\n– Vyhnout se t\u011b\u017ek\u00e9mu j\u00eddlu p\u0159ed span\u00edm<br \/>\n– Sn\u00ed\u017eit mno\u017estv\u00ed soli v j\u00eddle<br \/>\n– Za\u010d\u00edt s cvi\u010den\u00edm na b\u0159i\u0161n\u00ed svaly<br \/>\n– Pou\u017eit\u00ed tvarovac\u00edho pr\u00e1dla<br \/>\n– Sp\u00e1nek ve spr\u00e1vn\u00e9m prost\u0159ed\u00ed<br \/>\n– Udr\u017eovat konzistenci v j\u00eddeln\u00ed\u010dku a cvi\u010den\u00ed<\/p>\n<p>(H2 nad nadpisem: „Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc“)<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/dokonala-zena.cz\/ketomix\"><br \/>\n <img decoding=\"async\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\" alt=\"dieta\"><br \/>\n<\/a><\/p>\n<p style=\"text-align:center;\"><iframe loading=\"lazy\" width=\"500\" height=\"306\" src=\"https:\/\/www.youtube.com\/embed\/EebyqEPvkEY\" title=\"Diana's Inspiring Weight Loss Journey | 'The Gym Changed My Life'\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><a href=\"https:\/\/dokonala-zena.cz\/category\/zdravi-a-jidlo\/hubnuti\/\">Kategorie – Hubnut\u00ed<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc Sp\u00e1nek je kl\u00ed\u010dov\u00fdm faktorem p\u0159i dosahov\u00e1n\u00ed zdrav\u00e9ho a ploch\u00e9ho b\u0159icha. Pokud se chcete zbavit nadbyte\u010dn\u00e9ho tuku v t\u00e9to oblasti, mus\u00edte se zam\u011b\u0159it nejen na stravu a cvi\u010den\u00ed, ale tak\u00e9 na kvalitu sv\u00e9ho sp\u00e1nku. Zde je n\u011bkolik tip\u016f, […]<\/p>\n","protected":false},"author":1,"featured_media":5515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[],"_links":{"self":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/12982"}],"collection":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/comments?post=12982"}],"version-history":[{"count":0,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/12982\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media\/5515"}],"wp:attachment":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media?parent=12982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/categories?post=12982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/tags?post=12982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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{"id":12982,"date":"2023-04-18T12:54:04","date_gmt":"2023-04-18T12:54:04","guid":{"rendered":"https:\/\/dokonala-zena.cz\/zdravi-a-jidlo\/hubnuti\/jak-vyuzit-spanek-k-ziskani-plocheho-bricha-pres-noc%f0%9f%92%9a\/"},"modified":"2023-04-18T12:54:04","modified_gmt":"2023-04-18T12:54:04","slug":"jak-vyuzit-spanek-k-ziskani-plocheho-bricha-pres-noc%f0%9f%92%9a","status":"publish","type":"post","link":"https:\/\/dokonala-zena.cz\/zdravi-a-jidlo\/hubnuti\/jak-vyuzit-spanek-k-ziskani-plocheho-bricha-pres-noc%f0%9f%92%9a\/","title":{"rendered":"Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc\ud83d\udc9a"},"content":{"rendered":"

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\n\tJak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/title><br \/>\n<\/head><br \/>\n<body><\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/h2>\n<p>Sp\u00e1nek je kl\u00ed\u010dov\u00fdm faktorem p\u0159i dosahov\u00e1n\u00ed zdrav\u00e9ho a ploch\u00e9ho b\u0159icha. Pokud se chcete zbavit nadbyte\u010dn\u00e9ho tuku v t\u00e9to oblasti, mus\u00edte se zam\u011b\u0159it nejen na stravu a cvi\u010den\u00ed, ale tak\u00e9 na kvalitu sv\u00e9ho sp\u00e1nku.<\/p>\n<p>Zde je n\u011bkolik tip\u016f, jak vyu\u017e\u00edt sp\u00e1nek k dosa\u017een\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc:<\/p>\n<ul>\n<li><strong>Sp\u011bte dostate\u010dn\u011b dlouho<\/strong> – Pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 osoba by m\u011bla sp\u00e1t 7-9 hodin denn\u011b. Nedostatek sp\u00e1nku m\u016f\u017ee v\u00e9st k hormon\u00e1ln\u00edm zm\u011bn\u00e1m, kter\u00e9 zp\u016fsobuj\u00ed hromad\u011bn\u00ed tuku v b\u0159i\u0161n\u00ed oblasti.<\/li>\n<li><strong>Zvolte spr\u00e1vnou polohu<\/strong> – Sp\u00e1nek na z\u00e1dech nebo v poloze na boku m\u016f\u017ee pomoci udr\u017eet p\u00e1te\u0159 v rovn\u00e9 linii a sn\u00ed\u017eit tlak na b\u0159i\u0161n\u00ed oblast. Naopak, sp\u00e1nek v poloze na b\u0159i\u0161e m\u016f\u017ee v\u00e9st k podr\u00e1\u017ed\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad a k nepohodl\u00ed.<\/li>\n<li><strong>Udr\u017eujte ide\u00e1ln\u00ed teplotu pokoje<\/strong> – Pokoj by m\u011bl b\u00fdt dostate\u010dn\u011b chladn\u00fd, aby v\u00e1m umo\u017enil sp\u00e1t pohodln\u011b a nepotit se. P\u0159\u00edli\u0161 vysok\u00e1 teplota m\u016f\u017ee zp\u0159\u00edsnit sp\u00e1nek a sn\u00ed\u017eit jeho kvalitu.<\/li>\n<\/ul>\n<p>Zkr\u00e1tka, pokud chcete m\u00edt ploch\u00e9 b\u0159icho, ignorovat sv\u016fj sp\u00e1nek nen\u00ed dobr\u00fdm zp\u016fsobem. N\u00e1sledujte tyto tipy pro z\u00edsk\u00e1n\u00ed kvalitn\u00edho sp\u00e1nku v noci a dos\u00e1hn\u011bte sv\u00e9ho c\u00edle!<\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/conscious-design-IMMHJRp4dcM-unsplash.jpg\" alt=\"dieta\" \/><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/dokonala-zena.cz\/ketomix\"><br \/>\n <img decoding=\"async\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\" alt=\"dieta\"><br \/>\n<\/a><\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc<\/h2>\n<h3>1. Omezte p\u0159\u00edjem tekutin ve\u010der<\/h3>\n<p>Za\u010dn\u011bte t\u00edm, \u017ee omez\u00edte p\u0159\u00edjem tekutin ve\u010der. Pokud budete v noci p\u00edt hodn\u011b tekutin, m\u016f\u017ee to v\u00e9st k nad\u00fdm\u00e1n\u00ed a nafukov\u00e1n\u00ed b\u0159icha. Pokud ov\u0161em budete p\u00edt m\u00e9n\u011b tekutin ve\u010der, t\u011blo bude moci zbavit se nadbyte\u010dn\u00e9ho plynu a t\u00edm se sn\u00ed\u017e\u00ed objem b\u0159icha.<\/p>\n<h3>2. Zachovejte si spr\u00e1vnou polohu p\u0159i sp\u00e1nku<\/h3>\n<p>Dobr\u00e1 poloha p\u0159i sp\u00e1nku je kl\u00ed\u010dov\u00e1. Ide\u00e1ln\u00ed je le\u017eet na boku, proto\u017ee to pom\u00e1h\u00e1 udr\u017eovat p\u0159irozen\u00fd tvar t\u011bla a zlep\u0161uje tr\u00e1ven\u00ed. Naopak, pokud sp\u00edte na b\u0159i\u0161e, je to jedna z nejhor\u0161\u00edch poloh, proto\u017ee to deformuje va\u0161e t\u011blo a m\u016f\u017ee vyvolat bolesti zp\u00e1te\u010dn\u00ed. Pokud v\u00e1m vad\u00ed sp\u00e1t na boku, m\u016f\u017eete pou\u017e\u00edt speci\u00e1ln\u00ed v\u00e1le\u010dky nebo pol\u0161t\u00e1\u0159e, kter\u00e9 v\u00e1m pomohou udr\u017eet tuto polohu.<\/p>\n<h3>3. Jezte sp\u00ed\u0161e men\u0161\u00ed porce j\u00eddla<\/h3>\n<p>Je-li va\u0161e \u010d\u00e1stka j\u00eddla velk\u00e1, hroz\u00ed riziko, \u017ee budete m\u00edt probl\u00e9my s tr\u00e1ven\u00edm, co\u017e m\u016f\u017ee v\u00e9st k nad\u00fdm\u00e1n\u00ed a otoky. Proto je lep\u0161\u00ed j\u00edst men\u0161\u00ed porce j\u00eddla b\u011bhem dne, aby v\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m m\u011bl dostatek \u010dasu na tr\u00e1ven\u00ed. A pokud u\u017e ve\u010der jedete, dejte si lehkou a snadno stravitelnou ve\u010de\u0159i.<\/p>\n<h3>4. Vyvarujte se alkoholu p\u0159ed span\u00edm<\/h3>\n<p>Pokud pijete alkohol p\u0159ed span\u00edm, m\u016f\u017ee to zp\u016fsobit probl\u00e9my s tr\u00e1ven\u00edm, stejn\u011b jako zp\u016fsobit to, \u017ee se budete c\u00edtit unaven\u00ed a neodpo\u010dat\u00ed. Proto se sna\u017ete se vyvarovat alkoholu p\u0159ed span\u00edm a pokud mo\u017eno, pijte ho jen v mal\u00fdch mno\u017estv\u00edch.<\/p>\n<h3>5. Pou\u017e\u00edvejte podlo\u017eku na span\u00ed vyrobenou z m\u011bkk\u00e9ho materi\u00e1lu<\/h3>\n<p>Pou\u017e\u00edvejte podlo\u017eku na span\u00ed vyrobenou z m\u011bkk\u00e9ho materi\u00e1lu. Tvrd\u0161\u00ed podlo\u017eky mohou b\u00fdt pro n\u011bkter\u00e9 lidi nep\u0159\u00edjemn\u00e9, co\u017e m\u016f\u017ee zp\u016fsobit nap\u011bt\u00ed v b\u0159i\u0161n\u00ed oblasti. Pokud ov\u0161em sp\u00edte na pohodln\u00e9 a m\u011bkk\u00e9 podlo\u017ece, tuto oblast uvoln\u00edte a sn\u00ed\u017e\u00edte tak riziko nafukov\u00e1n\u00ed a nad\u00fdm\u00e1n\u00ed. <\/p>\n<p>Zahrnut\u00ed t\u011bchto tip\u016f do va\u0161eho sp\u00e1nkov\u00e9ho re\u017eimu v\u00e1m m\u016f\u017ee pomoci z\u00edskat ploch\u00e9 b\u0159icho p\u0159es noc. Pokud v\u0161ak pot\u0159ebujete v\u00edce informac\u00ed o t\u00e9matu, doporu\u010dujeme nav\u0161t\u00edvit n\u011bkter\u00e9 z americk\u00fdch web\u016f jako nap\u0159\u00edklad <a href=\"https:\/\/www.healthline.com\/\">healthline.com<\/a>.<\/p>\n<p style=\"text-align: center;\">[su_button url=“https:\/\/dokonala-zena.cz\/ketomix“ background=“#2def4c“ color=“#ffffff“ size=“13″ icon=“icon: arrow-right“]TOP KETO DIETA V AKCI[\/su_button]<\/p>\n<h2>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc – FAQ<\/h2>\n<h3>Co je to „sp\u00e1nkov\u00e9 b\u0159icho“?<\/h3>\n<p>Sp\u00e1nkov\u00e9 b\u0159icho se t\u00fdk\u00e1 stavu, kdy se b\u0159i\u0161n\u00ed svaly uvoln\u00ed b\u011bhem sp\u00e1nku, co\u017e m\u016f\u017ee v\u00e9st k m\u00edrn\u00e9mu otoku. To m\u016f\u017ee v\u00e9st k pocitu, \u017ee m\u00e1te v\u011bt\u0161\u00ed b\u0159icho ne\u017e obvykle.<\/p>\n<h3>Jak mohu vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha?<\/h3>\n<p>Existuje n\u011bkolik zp\u016fsob\u016f, jak m\u016f\u017eete vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha. Za prv\u00e9, zkuste sp\u00e1t na z\u00e1dech s podlo\u017een\u00fdmi koleny, co\u017e pom\u016f\u017ee udr\u017eet b\u0159i\u0161n\u00ed svaly v nap\u011bt\u00ed. D\u00e1le m\u016f\u017eete vyhnout se t\u011b\u017ek\u00e9mu j\u00eddlu a alkoholu alespo\u0148 p\u0159ed span\u00edm, aby se minimalizoval riziko otoku v oblasti b\u0159icha. Nakonec se ujist\u011bte, \u017ee m\u00e1te kvalitn\u00ed matraci a pol\u0161t\u00e1\u0159, aby byla va\u0161e p\u00e1te\u0159 spr\u00e1vn\u011b vyrovnan\u00e1 b\u011bhem sp\u00e1nku.<\/p>\n<h3>M\u016f\u017ee sp\u00e1nek pomoci sp\u00e1lit tuk na b\u0159i\u0161e?<\/h3>\n<p>I kdy\u017e sp\u00e1nek samotn\u00fd nem\u016f\u017ee sp\u00e1lit tuk, m\u016f\u017ee v\u00e1m pomoci dos\u00e1hnout celkov\u00e9ho sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku. Pokud m\u00e1te n\u00edzkou kvalitu sp\u00e1nku, m\u016f\u017ee to ovlivnit v\u00e1\u0161 metabolismus a zpomalit ho, co\u017e m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00ed hladiny kortizolu, hormone odpov\u011bdn\u00e9ho za ukl\u00e1d\u00e1n\u00ed tuku. Zdrav\u00fd sp\u00e1nek m\u016f\u017ee pomoci udr\u017eovat hladinu kortizolu pod kontrolou a t\u00edm pomoci sn\u00ed\u017eit t\u011blesn\u00fd tuk.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/levi-kyiv-hSnAgGOL66o-unsplash.jpg\" alt=\"proteinov\u00e1 dieta\" \/><\/p>\n<h2>Jak zhubnout b\u0159icho p\u0159es noc – je to v\u016fbec mo\u017en\u00e9?<\/h2>\n<h3>Co zp\u016fsobuje tvrd\u00e9 b\u0159icho a jak ho zhubnout?<\/h3>\n<p>Tvrd\u00e9 b\u0159icho m\u016f\u017ee b\u00fdt zp\u016fsobeno nadm\u011brn\u00fdm mno\u017estv\u00edm tuku v b\u0159i\u0161n\u00ed dutin\u011b, ale tak\u00e9 \u0161patn\u00fdmi stravovac\u00edmi n\u00e1vyky a nedostate\u010dnou pohybovou aktivitou. Pokud se chcete zbavit tvrd\u00e9ho b\u0159icha, mus\u00edte se zam\u011b\u0159it na sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku celkov\u011b. Toho lze dos\u00e1hnout nap\u0159\u00edklad pomoc\u00ed kardiovaskul\u00e1rn\u00edch cvi\u010den\u00ed jako b\u011bh, plav\u00e1n\u00ed nebo j\u00edzda na kole. D\u016fle\u017eitou roli hraje tak\u00e9 spr\u00e1vn\u00e1 strava – vyhn\u011bte se potravin\u00e1m s vysok\u00fdm obsahem tuku a cukru a vsa\u010fte sp\u00ed\u0161e na zeleninu, ovoce, celozrnn\u00e9 produkty a b\u00edlkoviny.<\/p>\n<h3>Je mo\u017en\u00e9 zhubnout b\u0159icho p\u0159es noc?<\/h3>\n<p>Bohu\u017eel, rychl\u00e9 hubnut\u00ed b\u0159icha p\u0159es noc nen\u00ed mo\u017en\u00e9. K odstran\u011bn\u00ed tuku je nutn\u00e1 dlouhodob\u00e1 a trval\u00e1 zm\u011bna \u017eivotn\u00edho stylu. Nicm\u00e9n\u011b, existuj\u00ed ur\u010dit\u00e9 tipy, kter\u00e9 mohou pomoci b\u0159icho opticky zmen\u0161it a ud\u011blat ho m\u00e9n\u011b nafoukl\u00fdm. Pat\u0159\u00ed sem nap\u0159\u00edklad spr\u00e1vn\u00e1 hydratace, vyh\u00fdb\u00e1n\u00ed se potravin\u00e1m zp\u016fsobuj\u00edc\u00edm nad\u00fdm\u00e1n\u00ed, no\u0161en\u00ed pohodln\u011bj\u0161\u00edho oble\u010den\u00ed a spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n<p>Pokud se tedy chcete zbavit tvrd\u00e9ho b\u0159icha, mus\u00edte b\u00fdt trp\u011bliv\u00ed a dodr\u017eovat spr\u00e1vn\u00fd \u017eivotn\u00ed styl. V\u00fdsledkem bude nejen zhubnut\u00ed b\u0159icha, ale i celkov\u00e1 zlep\u0161en\u00ed zdrav\u00ed a pohody.<\/p>\n<p>Pro v\u00edce informac\u00ed o hubnut\u00ed a zdrav\u00e9m \u017eivotn\u00edm stylu doporu\u010dujeme nav\u0161t\u00edvit str\u00e1nku na Wikipedii: <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Hubnut%C3%AD\">Hubnut\u00ed<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/maarten-van-den-heuvel-EzH46XCDQRY-unsplash.jpg\" alt=\"ketodieta\" \/><\/p>\n<p>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc:<\/p>\n<p>– Zbavit se stresu p\u0159ed span\u00edm<br \/>\n– Up\u0159ednostnit sp\u00e1nek na z\u00e1dech<br \/>\n– Omezit pit\u00ed tekutin p\u0159ed span\u00edm<br \/>\n– Vyhnout se t\u011b\u017ek\u00e9mu j\u00eddlu p\u0159ed span\u00edm<br \/>\n– Sn\u00ed\u017eit mno\u017estv\u00ed soli v j\u00eddle<br \/>\n– Za\u010d\u00edt s cvi\u010den\u00edm na b\u0159i\u0161n\u00ed svaly<br \/>\n– Pou\u017eit\u00ed tvarovac\u00edho pr\u00e1dla<br \/>\n– Sp\u00e1nek ve spr\u00e1vn\u00e9m prost\u0159ed\u00ed<br \/>\n– Udr\u017eovat konzistenci v j\u00eddeln\u00ed\u010dku a cvi\u010den\u00ed<\/p>\n<p>(H2 nad nadpisem: „Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc“)<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/dokonala-zena.cz\/ketomix\"><br \/>\n <img decoding=\"async\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\" alt=\"dieta\"><br \/>\n<\/a><\/p>\n<p style=\"text-align:center;\"><iframe loading=\"lazy\" width=\"500\" height=\"306\" src=\"https:\/\/www.youtube.com\/embed\/EebyqEPvkEY\" title=\"Diana's Inspiring Weight Loss Journey | 'The Gym Changed My Life'\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><a href=\"https:\/\/dokonala-zena.cz\/category\/zdravi-a-jidlo\/hubnuti\/\">Kategorie – Hubnut\u00ed<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc Jak vyu\u017e\u00edt sp\u00e1nek k z\u00edsk\u00e1n\u00ed ploch\u00e9ho b\u0159icha p\u0159es noc Sp\u00e1nek je kl\u00ed\u010dov\u00fdm faktorem p\u0159i dosahov\u00e1n\u00ed zdrav\u00e9ho a ploch\u00e9ho b\u0159icha. Pokud se chcete zbavit nadbyte\u010dn\u00e9ho tuku v t\u00e9to oblasti, mus\u00edte se zam\u011b\u0159it nejen na stravu a cvi\u010den\u00ed, ale tak\u00e9 na kvalitu sv\u00e9ho sp\u00e1nku. Zde je n\u011bkolik tip\u016f, […]<\/p>\n","protected":false},"author":1,"featured_media":5515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[],"_links":{"self":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/12982"}],"collection":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/comments?post=12982"}],"version-history":[{"count":0,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/12982\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media\/5515"}],"wp:attachment":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media?parent=12982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/categories?post=12982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/tags?post=12982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}