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                                    <p>
                                        Substr&aacute;t neber jako univerz&aacute;ln&iacute; hmotu z jednoho pytle. Vět&scaron;ina běžn&yacute;ch směs&iacute; je př&iacute;li&scaron; ra&scaron;elinov&aacute; a drž&iacute; vodu jako houba. Pro vět&scaron;inu pokojovek se osvědč&iacute; směs, kter&aacute; se po zm&aacute;čknut&iacute; v ruce rozsype, ne slep&iacute;. Přidej do n&iacute; perlit nebo hrub&yacute; p&iacute;sek pro odlehčen&iacute; a trochu kompostu či vermikompostu pro živiny. Pro orchideje použij hrubou kůru, pro kaktusy miner&aacute;ln&iacute; směs s p&iacute;skem a pemzou.
                                        <br>
                                        <br>
                                        Nakonec si odložte mobil mimo dosah ruky. Ne kvůli modr&eacute;mu světlu jako takov&eacute;mu, ale kvůli tomu, že každ&eacute; zobrazen&iacute; notifikace v&aacute;s vrac&iacute; do bděl&eacute;ho režimu. Hodiny v ložnici otočte tak, abyste na cifern&iacute;k neviděli. Když se v noci vzbud&iacute;te, nemus&iacute;te poč&iacute;tat, kolik je hodin &mdash; stejně s t&iacute;m nic neuděl&aacute;te a jen se rozru&scaron;&iacute;te.
                                        <br>
                                        <br>
                                        Z&aacute;kladem je pevn&yacute; obvod, ne jen plot. Pletivo mus&iacute; b&yacute;t zapu&scaron;těn&eacute; do země alespoň třicet centimetrů a v roz&iacute;ch zahnuto ven, protože li&scaron;ka i jezevec se r&aacute;di podhrab&aacute;vaj&iacute;. Oko pletiva vol&iacute;me men&scaron;&iacute; než pět centimetrů, jinak j&iacute;m prostrč&iacute; hlavu kuny a lasičky. Horn&iacute; č&aacute;st plotu dopln&iacute;me přesahuj&iacute;c&iacute;m pruhem, kter&yacute; zabr&aacute;n&iacute; přelezen&iacute;. Kurn&iacute;k stav&iacute;me tak, aby střecha nebyla pochoz&iacute; pro m&yacute;vala, a větrac&iacute; otvory kryjeme pevn&yacute;m pletivem, ne dr&aacute;těn&yacute;m sklem, kter&eacute; se snadno rozbije.
                                        <br>
                                        <br>
                                        Ve v&yacute;&scaron;ce oč&iacute; a rukou držte to, co použ&iacute;v&aacute;te denně. Nad t&iacute;mto p&aacute;smem jsou skř&iacute;ně na sez&oacute;nn&iacute; a z&aacute;ložn&iacute; věci, pod n&iacute;m z&aacute;suvky na drobnosti. Pokud tuto hierarchii dodrž&iacute;te, přestanete přesouvat věci z m&iacute;sta na m&iacute;sto a byt se přestane zaplňovat hromadami na stole. Do z&aacute;suvek pořiďte rozdělovače nebo alespoň krabice od bot; jinak se drobnosti slij&iacute; do jednoho nepoř&aacute;dku, kter&yacute; se ned&aacute; udržet.
                                        <br>
                                        <br>
                                        Jak vypad&aacute; zapojen&yacute; trup v praxi Zapojen&yacute; trup neznamen&aacute; zatnout břicho a držet. Znamen&aacute; to vytvořit mezi p&aacute;nv&iacute; a hrudn&iacute;kem tuh&yacute; přenosov&yacute; čl&aacute;nek. V praxi to uděl&aacute;te tak, že m&iacute;rně podsad&iacute;te p&aacute;nev, jako byste chtěli přit&aacute;hnout spodn&iacute; žebra k bokům, a z&aacute;roveň udrž&iacute;te hrudn&iacute;k vzpř&iacute;men&yacute;. D&yacute;ch&aacute;te přitom plynule do stran, ne do břicha. Tento postoj vydrž&iacute;te udržet cel&eacute; hodiny, pokud ho nepřepnete do křeče. Jakmile začnete tlačit břicho dopředu a proh&yacute;bat se v bedrech, přenos s&iacute;ly se ztr&aacute;c&iacute; a z&aacute;da přeb&iacute;raj&iacute; pr&aacute;ci, na kterou nejsou stavěn&aacute;.
                                        <br>
                                        <br>
                                        Nejčastěj&scaron;&iacute; chyba je odpojit internet a telefony v p&aacute;tek odpoledne s t&iacute;m, že v ponděl&iacute; to nějak půjde. Provozovatel s&iacute;tě potřebuje na přepojen&iacute; několik dn&iacute; až t&yacute;dnů, zejm&eacute;na pokud se měn&iacute; technologie př&iacute;pojky. Zjistěte si dopředu, jak&aacute; je v nov&eacute; budově dostupnost a kdo je majitelem infrastruktury. Servery a s&iacute;ťov&eacute; prvky přev&aacute;žejte odděleně od běžn&eacute;ho n&aacute;bytku, ide&aacute;lně v uzamčen&yacute;ch přepravk&aacute;ch a s jasně označen&yacute;mi kabely. Před vypnut&iacute;m udělejte kompletn&iacute; z&aacute;lohu a ověřte, že se z n&iacute; d&aacute; obnovit.
                                        <br>
                                        <br>
                                        Než vyraz&iacute;te na vodu, zkuste si na suchu dvě věci. Postavte se, podsadtе p&aacute;nev a pomalu se předkloňte v kyčl&iacute;ch, aniž byste změnili zakřiven&iacute; beder. Potom si sedněte na zem, zapřete chodidla a t&aacute;hněte p&aacute;dlo k sobě, jako byste prov&aacute;děli z&aacute;běr. Sledujte, jestli se h&yacute;be trup, nebo jen ramena. Pokud se h&yacute;bou jen ramena, trup nepracuje. Během j&iacute;zdy si každ&yacute;ch deset minut zkontrolujte, jestli nejste zkroucen&iacute; na jednu stranu. Rafting je asymetrick&yacute; pohyb a trup m&aacute; tendenci se st&aacute;čet. Pravidelně stř&iacute;dejte strany a vědomě se vrac&iacute;te do středu.
                                        <br>
                                        <br>
                                        Postel použ&iacute;vejte jen na span&iacute; a intimitu. Pr&aacute;ce na notebooku v posteli nauč&iacute; mozek, že postel je m&iacute;sto v&yacute;konu, a tělo pak večer nepochop&iacute;, že m&aacute; vypnout. Matrac&iacute; se neděste na prvn&iacute; dotek &mdash; lehněte si na deset minut v obchodě a zkuste se převalit na bok. Př&iacute;li&scaron; měkk&aacute; matrace prohne bedern&iacute; p&aacute;teř, př&iacute;li&scaron; tvrd&aacute; zase tlač&iacute; na ramena a kyčle. Pol&scaron;t&aacute;ř m&aacute; držet krk v ose s p&aacute;teř&iacute;, ne ho l&aacute;mat dozadu.
                                        <br>
                                        <br>
                                        Tma, ticho a vzduch rozhoduj&iacute; v&iacute;c než v&yacute;zdoba Světlo je pro mozek nejsilněj&scaron;&iacute; sign&aacute;l, že je den. I slab&aacute; pouličn&iacute; lampa pronikaj&iacute;c&iacute; skrz z&aacute;věs dok&aacute;že posunout usnut&iacute;. Pořiďte zatemňovac&iacute; z&aacute;věsy nebo roletu, kter&aacute; opravdu těsn&iacute; po stran&aacute;ch, ne jen uprostřed. Stejně tak posviťte na elektroniku: kontrolky routeru, televizoru nebo nab&iacute;ječky blikaj&iacute; celou noc. Přelepte je p&aacute;skou nebo zapojte do z&aacute;suvky s vyp&iacute;načem. Na span&iacute; pak použ&iacute;vejte jen slab&eacute; tepl&eacute; světlo, nikdy studen&eacute; b&iacute;l&eacute;.
                                        <br>
                                        <br>
                                        Začněte teplotou. Tělo před usnut&iacute;m potřebuje m&iacute;rně zchladit, ide&aacute;lně na 16 až 19 &deg;C. Pokud v ložnici top&iacute;te jako v ob&yacute;v&aacute;ku, us&iacute;n&aacute;n&iacute; se prot&aacute;hne a sp&aacute;nek bude mělč&iacute;. Vyt&aacute;pěn&iacute; v ložnici ztlumte nebo zavřete, větrejte kr&aacute;tce a intenzivně před span&iacute;m, ne cel&yacute; den pootevřen&yacute;m oknem. Pozor na těžk&eacute; peřiny &mdash; v přetopen&eacute; m&iacute;stnosti vytvoř&iacute; saunu, ve kter&eacute; se bud&iacute;te zpocen&iacute;.
                                        <br>
                                        <br>
                                        &Scaron;patn&yacute; sp&aacute;nek se často sv&aacute;d&iacute; na stres nebo na věk. Přitom řada lid&iacute; sp&iacute; mizerně jednodu&scaron;e proto, že ložnice děl&aacute; prav&yacute; opak toho, co by měla. Nen&iacute; to o drah&yacute;ch matrac&iacute;ch ani o mobilech s aplikac&iacute; na sledov&aacute;n&iacute; sp&aacute;nku. Jde o několik fyzick&yacute;ch věc&iacute;, kter&eacute; se daj&iacute; ovlivnit během jednoho odpoledne.
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