Tenhle n\u00e1vod funguje prakticky na jakoukoli nastavitelnou \u017eidli. Tak do toho \u2014 p\u011bkn\u011b od podlahy nahoru a po\u0159\u00e1dn\u011b.<\/p>\n
Ne\u017e za\u010dne\u0161: dv\u011b v\u011bci, kter\u00e9 bude\u0161 pot\u0159ebovat<\/h2>\n
Ne\u017e za\u010dne\u0161 cokoli \u0161roubovat, p\u0159iprav si:<\/p>\n
- \n
- Boty, ve kter\u00fdch norm\u00e1ln\u011b pracuje\u0161<\/strong> (nebo bu\u010f bosky, pokud to tak m\u00e1\u0161). V\u00fd\u0161ka podr\u00e1\u017eky ovlivn\u00ed \u00fapln\u011b v\u0161echno.<\/li>\n
- St\u016fl a monitor u\u017e na sv\u00e9m fin\u00e1ln\u00edm m\u00edst\u011b.<\/strong> Nastaven\u00ed \u017eidle se odv\u00edj\u00ed od pracovn\u00edho m\u00edsta \u2014 nem\u00e1 smysl ladit ji ve vzduchopr\u00e1zdnu.<\/li>\n<\/ol>\n
Sedni si na \u017eidli \u00fapln\u011b p\u0159irozen\u011b. Zat\u00edm se nesna\u017e \u201esed\u011bt rovn\u011b\u201c \u2014 prost\u011b se pohodln\u011b usa\u010f. A te\u010f to se\u0159\u00edd\u00edme, krok za krokem.<\/p>\n
![\"Ergonomick\u00e1](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/01-copia-1-1024x729.png\")
<\/h2>\nKrok 1: V\u00fd\u0161ka sed\u00e1ku \u2014 z\u00e1klad v\u0161eho<\/h2>\n
Tady v\u011bt\u0161ina lid\u00ed \u0161l\u00e1pne vedle a p\u0159itom je to ta nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011bc ze v\u0161ech.<\/p>\n
Jak na to<\/h3>\n
- \n
- Postav se p\u0159ed \u017eidli. Horn\u00ed hrana sed\u00e1ku by ti m\u011bla sahat t\u011bsn\u011b pod \u010d\u00e9\u0161ku.<\/li>\n
- Sedni si. Chodidla mus\u00ed\u0161 m\u00edt celou plochou na zemi<\/strong>.<\/li>\n
- Stehna by m\u011bla b\u00fdt zhruba rovnob\u011b\u017en\u011b s podlahou, nebo \u00fapln\u011b nepatrn\u011b sklon\u011bn\u00e1 dol\u016f (kolena ve v\u00fd\u0161ce bok\u016f nebo kousek pod nimi).<\/li>\n
- Mezi zadn\u00ed stranou kolen a p\u0159edn\u00ed hranou sed\u00e1ku by m\u011bla z\u016fstat mezera na 2\u20133 prsty<\/strong>.<\/li>\n<\/ul>\n
Co na to v\u011bda<\/h3>\n
V\u00fdzkum z programu DEA 3250 na Cornellov\u011b univerzit\u011b<\/a> uv\u00e1d\u00ed, \u017ee klasick\u00e9 doporu\u010den\u00ed rad\u00ed \u00fahel v koleni 90 stup\u0148\u016f, aby nohy neot\u00e9kaly \u2014 jen\u017ee zhruba 75 % otok\u016f nohou m\u00e1 na sv\u011bdom\u00ed sp\u00ed\u0161 nedostatek pohybu sval\u016f ne\u017e samotn\u00fd \u00fahel. Kl\u00ed\u010d je dr\u017eet chodidla pevn\u011b na zemi, aby se noh\u00e1m dop\u0159\u00e1lo p\u0159irozen\u00e9 st\u0159\u00edd\u00e1n\u00ed polohy.<\/p>\n
\u010cast\u00e9 chyby<\/h3>\n
- \n
- Sed\u00e1k moc vysoko:<\/strong> nohy ti vis\u00ed nebo se op\u00edr\u00e1\u0161 o \u0161pi\u010dky. T\u00edm si za\u0161krt\u00ed\u0161 krevn\u00ed ob\u011bh pod stehny a nad\u011bl\u00e1\u0161 tlakov\u00e9 body. Pokud t\u011b k tomu nut\u00ed p\u0159\u00edli\u0161 vysok\u00fd st\u016fl, po\u0159i\u010f si rad\u0161i podno\u017eku, ne\u017e abys kv\u016fli tomu shazoval v\u00fd\u0161ku sed\u00e1ku.<\/li>\n
- Sed\u00e1k moc n\u00edzko:<\/strong> kolena ti tr\u010d\u00ed nad boky. T\u00edm zakulat\u00ed\u0161 bedra a zat\u00ed\u017e\u00ed\u0161 bedern\u00ed p\u00e1te\u0159. Do druh\u00e9 hodiny to pozn\u00e1\u0161.<\/li>\n<\/ul>\n
Tip od prof\u00edka:<\/strong> M\u00e1\u0161-li v\u00fd\u0161kov\u011b staviteln\u00fd st\u016fl (nebo o n\u011bm uva\u017euje\u0161), nastav nejd\u0159\u00edv \u017eidli a teprve pak dola\u010f st\u016fl k n\u00ed. V\u00fd\u0161ku \u017eidle m\u00e1 diktovat tvoje t\u011blo, ne n\u00e1bytek.<\/p>\n
![\"Hern\u00ed](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/241229_1x1_Ultimate_space-force_model_M_01-1-1024x729.png\")
<\/h2>\nKrok 2: Hloubka sed\u00e1ku \u2014 zapomenut\u00e9 se\u0159\u00edzen\u00ed<\/h2>\n
Spousta \u017eidl\u00ed m\u00e1 posuvn\u00fd sed\u00e1k. Kdy\u017e ho m\u00e1\u0161, pou\u017e\u00edvej ho. A kdy\u017e ne, stejn\u011b se vyplat\u00ed to zkontrolovat.<\/p>\n
Jak na to<\/h3>\n
- \n
- Sedni si \u00fapln\u011b dozadu, aby se ti z\u00e1da op\u0159ela o op\u011bradlo.<\/li>\n
- Zkontroluj mezeru mezi p\u0159edn\u00ed hranou sed\u00e1ku a zadn\u00ed stranou kolen.<\/li>\n
- Chce\u0161 tam m\u00edt zhruba 2\u20134 cm (asi 2\u20133 prsty) voln\u00e9ho m\u00edsta<\/strong>.<\/li>\n
- Posouvej sed\u00e1k dop\u0159edu nebo dozadu, dokud netref\u00ed\u0161 tenhle ide\u00e1l.<\/li>\n<\/ul>\n
Pro\u010d na tom z\u00e1le\u017e\u00ed<\/h3>\n
Moc hluboko: hrana sed\u00e1ku ti tla\u010d\u00ed do zadn\u00ed strany kolen, \u0161krt\u00ed pr\u016ftok krve a nohy za\u010dnou brn\u011bt. Moc m\u011blko: p\u0159ijde\u0161 o oporu stehen a nohy nesou v\u011bt\u0161\u00ed v\u00e1hu, ne\u017e maj\u00ed. A\u0165 tak nebo tak, nev\u011bdomky se posune\u0161 dop\u0159edu od op\u011bradla \u2014 a t\u00edm zabije\u0161 smysl t\u00e9 bedern\u00ed opory, za kterou jsi zaplatil.<\/p>\n
\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/07\/241109_3x4_ergonomic-chair-ergo-one-black-mesh_r_01-600x800.jpg\")
<\/a>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/07\/241109_3x4_ergonomic-chair-ergo-one-black-mesh_front_01-600x800.jpg\")
<\/a>\n\t\t\t\t\n\t\t\t\t\tParadox Ergo One \u010dern\u00e1 s\u00ed\u0165ovan\u00e1 ergonomick\u00e1 \u017eidle s plnou nastavitelnost\u00ed<\/a><\/h4>\n\t\t\t\t\t
9 790,00\u00a0K\u010d<\/span><\/bdi><\/span><\/del> P\u016fvodn\u00ed cena byla: 9 790,00\u00a0K\u010d.<\/span>8 590,00\u00a0K\u010d<\/span><\/bdi><\/span><\/ins>Aktu\u00e1ln\u00ed cena je: 8 590,00\u00a0K\u010d.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/02\/1500x2000_Ergo-Milano_GREY_side-right_01-600x800.jpg\")
<\/a>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/02\/1500x2000_Ergo-Milano_GREY_front_01-600x800.jpg\")
<\/a>\n\t\t\t\t\n\t\t\t\t\tParadox Ergo Milano Pro \u0160ed\u00e1<\/a><\/h4>\n\t\t\t\t\t
16 999,00\u00a0K\u010d<\/span><\/bdi><\/span><\/del> P\u016fvodn\u00ed cena byla: 16 999,00\u00a0K\u010d.<\/span>14 499,00\u00a0K\u010d<\/span><\/bdi><\/span><\/ins>Aktu\u00e1ln\u00ed cena je: 14 499,00\u00a0K\u010d.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t![\"Hern\u00ed](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/10\/241203_3x4_Ultimate_black-raven_34-front-600x800.png\")
<\/a>\n\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\tHern\u00ed \u017eidle Paradox Ultimate Black Raven<\/a><\/h4>\n\t\t\t\t\t
12 999,00\u00a0K\u010d<\/span><\/bdi><\/span><\/del> P\u016fvodn\u00ed cena byla: 12 999,00\u00a0K\u010d.<\/span>11 299,00\u00a0K\u010d<\/span><\/bdi><\/span><\/ins>Aktu\u00e1ln\u00ed cena je: 11 299,00\u00a0K\u010d.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div><\/div>\nKrok 3: Bedern\u00ed opora \u2014 hv\u011bzda cel\u00e9ho p\u0159edstaven\u00ed<\/h2>\n
Tohle je to jedin\u00e9 se\u0159\u00edzen\u00ed, kter\u00e9 d\u011bl\u00e1 rozd\u00edl mezi \u201eno, \u017eidle je celkem v pohod\u011b\u201c a \u201enech\u00e1pu, jak jsem kdy mohl sed\u011bt bez tohohle\u201c.<\/p>\n
Jak na to<\/h3>\n
- \n
- Najdi si svoji bedern\u00ed k\u0159ivku. Postav se, dej si ruce na k\u0159\u00ed\u017e a nahmatej to prohnut\u00ed dovnit\u0159 t\u011bsn\u011b nad lini\u00ed p\u00e1sku. To je tvoje bedern\u00ed lord\u00f3za<\/strong> \u2014 p\u0159irozen\u00e9 prohnut\u00ed, kter\u00e9 ti \u017eidle mus\u00ed podep\u0159\u00edt.<\/li>\n
- Sedni si a nastav v\u00fd\u0161ku bedern\u00ed opory tak, aby ti tuhle k\u0159ivku p\u0159esn\u011b vyplnila. Ne v\u00fd\u0161 (to t\u011b tla\u010d\u00ed dop\u0159edu). Ne n\u00ed\u017e (to u\u017e podp\u00edr\u00e1\u0161 k\u0159\u00ed\u017eovou kost, ne bedra).<\/li>\n
- Dola\u010f hloubku\/tvrdost tak, abys c\u00edtil jemn\u00fd, st\u00e1l\u00fd tlak<\/strong> \u2014 ani t\u011b netla\u010d\u00ed dop\u0159edu, ani nen\u00ed tak nen\u00e1padn\u00fd, \u017ee bys zapomn\u011bl, \u017ee tam v\u016fbec je.<\/li>\n<\/ul>\n
Jak vysv\u011btluje ergonomick\u00fd pr\u016fvodce od Human Solution<\/a>: \u201eBedern\u00ed opora by m\u011bla p\u0159esn\u011b zapadnout do p\u0159irozen\u00e9 k\u0159ivky p\u00e1te\u0159e, obvykle v oblasti k\u0159\u00ed\u017ee p\u0159\u00edmo nad lini\u00ed p\u00e1sku.\u201c<\/p>\n
R\u016fzn\u00e9 typy \u017eidl\u00ed<\/h3>\n
- \n
- S\u00ed\u0165ov\u00e9 ergonomick\u00e9 \u017eidle<\/strong> (jako Ergo Milano Pro<\/a> nebo Ergo One<\/a>) maj\u00ed obvykle v\u00fd\u0161kov\u011b stavitelnou bedern\u00ed oporu p\u0159\u00edmo v op\u011bradle. To je nejlep\u0161\u00ed \u0159e\u0161en\u00ed \u2014 dr\u017e\u00ed na m\u00edst\u011b a pohybuje se spolu se \u017eidl\u00ed.<\/li>\n
- Hern\u00ed \u017eidle<\/strong> \u010dasto \u0159e\u0161\u00ed bedra samostatn\u00fdm pol\u0161t\u00e1\u0159kem. Pokud m\u00e1\u0161 tenhle typ, nastav ho do spr\u00e1vn\u00e9 v\u00fd\u0161ky a ut\u00e1hni popruhy, aby ti neuj\u00ed\u017ed\u011bl. A kontroluj ho ka\u017ed\u00fdch p\u00e1r dn\u00ed \u2014 tyhle pol\u0161t\u00e1\u0159ky toti\u017e stra\u0161n\u011b r\u00e1dy cestuj\u00ed.<\/li>\n
- Hern\u00ed \u017eidle s vestav\u011bnou bedern\u00ed oporou<\/strong> (jako syst\u00e9m LumbarPro u modelu Commander<\/a>) spojuj\u00ed hern\u00ed vzhled s nastavitelnou vnit\u0159n\u00ed bedern\u00ed oporou. To nejlep\u0161\u00ed z obou sv\u011bt\u016f.<\/li>\n<\/ul>\n
![\"Ergonomick\u00e1](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo-Milano_GREY_model_m_02-1-1024x729.png\")
<\/h2>\nKrok 4: \u00dahel a nakl\u00e1p\u011bn\u00ed op\u011bradla<\/h2>\n
A te\u010f zbo\u0159\u00edme jeden za\u017eit\u00fd m\u00fdtus: sed\u011bt v pevn\u00e9m prav\u00e9m \u00fahlu 90 stup\u0148\u016f nen\u00ed ide\u00e1l.<\/strong><\/p>\n
V\u00fdzkum ukazuje<\/a>, \u017ee dr\u017eet ky\u010dle napevno v \u00fahlu 90 stup\u0148\u016f trvale zat\u011b\u017euje svaly beder a stla\u010duje meziobratlov\u00e9 plot\u00e9nky. Trochu otev\u0159en\u011bj\u0161\u00ed \u00fahel \u2014 100\u00b0 a\u017e 110\u00b0 \u2014 tlak v plot\u00e9nk\u00e1ch sni\u017euje a pro dlouhodob\u00e9 pohodl\u00ed je vlastn\u011b lep\u0161\u00ed.<\/p>\n
Jak na to<\/h3>\n
- \n
- Pokud m\u00e1 tvoje \u017eidle synchronn\u00ed nakl\u00e1p\u011bn\u00ed<\/strong> (b\u011b\u017en\u00e9 u ergonomick\u00fdch \u017eidl\u00ed typu Ergo Milano Pro s mechanismem Donati): odemkni nakl\u00e1p\u011bn\u00ed a nastav nap\u011bt\u00ed tak, aby ti op\u011bradlo uneslo v\u00e1hu, kdy\u017e se zaklon\u00ed\u0161, ale netla\u010dilo t\u011b dop\u0159edu, kdy\u017e sed\u00ed\u0161 vzp\u0159\u00edmen\u011b. M\u011bl by ses um\u011bt v klidu op\u0159\u00edt, ani\u017e bys se se \u017eidl\u00ed p\u0159etahoval.<\/li>\n
- Pokud m\u00e1 tvoje \u017eidle b\u011b\u017en\u00e9 polohov\u00e1n\u00ed<\/strong>: nastav \u00fahel op\u011bradla zhruba na 100\u2013110\u00b0 pro pr\u00e1ci. Pro soust\u0159ed\u011bnou pr\u00e1ci ho v t\u00e9hle poloze zamkni. Na \u010dten\u00ed nebo poradu klidn\u011b odemkni.<\/li>\n
- Pokud m\u00e1 tvoje \u017eidle hlubok\u00fd z\u00e1klon<\/strong> (135\u00b0+, b\u011b\u017en\u00e9 u hern\u00edch \u017eidl\u00ed): super na p\u0159est\u00e1vky a na pohodu. Na aktivn\u00ed pr\u00e1ci moc ne \u2014 na monitor u\u017e pohodln\u011b nedohl\u00e9dne\u0161.<\/li>\n<\/ul>\n
Kouzlo synchronn\u00edho nakl\u00e1p\u011bn\u00ed<\/h3>\n
Jestli to tvoje \u017eidle um\u00ed, nau\u010d se to milovat. Mechanismy synchronn\u00edho nakl\u00e1p\u011bn\u00ed pohybuj\u00ed op\u011bradlem a sed\u00e1kem v r\u016fzn\u00e9m pom\u011bru (typicky 2:1 \u2014 op\u011bradlo se sklop\u00ed dvakr\u00e1t v\u00edc ne\u017e sed\u00e1k<\/a>). D\u00edky tomu ti chodidla z\u016fstanou na zemi, zat\u00edmco se horn\u00ed p\u016flkou t\u011bla zakl\u00e1n\u00ed\u0161 \u2014 sn\u00ed\u017e\u00ed se z\u00e1t\u011b\u017e a p\u0159itom se ti nerozhod\u00ed pracovn\u00ed poloha. Je to nejbl\u00ed\u017e \u201edynamick\u00e9mu sezen\u00ed\u201c, jak se d\u00e1 dostat bez polohovac\u00edho stolu.<\/p>\n
Krok 5: Loketn\u00ed op\u011brky \u2014 d\u016fle\u017eit\u011bj\u0161\u00ed, ne\u017e si mysl\u00ed\u0161<\/h2>\n
\u0160patn\u011b nastaven\u00e9 loketn\u00ed op\u011brky jsou z\u00e1ke\u0159n\u00e9. Hned si toho nev\u0161imne\u0161, ale po p\u00e1r t\u00fddnech ti to nad\u011bl\u00ed ztuhl\u00e1 ramena, bolest krku a tu z\u00e1hadnou bol\u00edstku mezi lopatkami.<\/p>\n
Jak je nastavit<\/h3>\n
- \n
- Nech ruce p\u0159irozen\u011b viset pod\u00e9l t\u011bla. Ohni lokty zhruba do 90 stup\u0148\u016f<\/strong>.<\/li>\n
- Nastav v\u00fd\u0161ku op\u011brek tak, aby se ti v t\u00e9hle poloze sotva dot\u00fdkaly spodn\u00ed strany p\u0159edlokt\u00ed<\/strong> \u2014 jak doporu\u010duje Kanadsk\u00e9 centrum pro bezpe\u010dnost a ochranu zdrav\u00ed p\u0159i pr\u00e1ci (CCOHS)<\/a>.<\/li>\n
- Ramena p\u0159itom dr\u017e uvoln\u011bn\u00e1 \u2014 ani nahrben\u00e1, ani sta\u017een\u00e1 dol\u016f.<\/li>\n<\/ul>\n
Pokud m\u00e1\u0161 4D loketn\u00ed op\u011brky<\/h3>\n
\u017didle se 4D op\u011brkami (jako Paradox Commander<\/a>) ti dovol\u00ed nastavit v\u00fd\u0161ku, \u0161\u00ed\u0159ku, hloubku i \u00fahel. Tady je kompletn\u00ed postup:<\/p>\n
- \n
- V\u00fd\u0161ka:<\/strong> nastav podle popisu v\u00fd\u0161e (lokty v 90\u00b0, ramena uvoln\u011bn\u00e1).<\/li>\n
- \u0160\u00ed\u0159ka:<\/strong> p\u0159isu\u0148 je tak bl\u00edzko, aby ti podp\u00edraly p\u0159edlokt\u00ed, ale nema\u010dkaly ti trup. Na kl\u00e1vesnici bys m\u011bl dos\u00e1hnout, ani\u017e bys musel rozhazovat ruce do stran.<\/li>\n
- Hloubka:<\/strong> posu\u0148 je tak, aby polstrov\u00e1n\u00ed podp\u00edralo p\u0159edlokt\u00ed zhruba od jeho st\u0159edu sm\u011brem k lokti. Ne moc dop\u0159edu (naraz\u00ed\u0161 do stolu), ne moc dozadu (\u017e\u00e1dn\u00e1 opora).<\/li>\n
- \u00dahel:<\/strong> m\u00edrn\u011b dovnit\u0159 je pro v\u011bt\u0161inu lid\u00ed nejp\u0159irozen\u011bj\u0161\u00ed \u2014 kop\u00edruje to ergonomick\u00fd n\u00e1klon rukou ke kl\u00e1vesnici a my\u0161i.<\/li>\n<\/ul>\n
Nouzov\u00e9 \u0159e\u0161en\u00ed<\/h3>\n
Jestli ti loketn\u00ed op\u011brky br\u00e1n\u00ed dostat se dost bl\u00edzko ke stolu, sundej je<\/em>. Fakt. Op\u011brky, kv\u016fli kter\u00fdm se mus\u00ed\u0161 natahovat po kl\u00e1vesnici, \u0161kod\u00ed v\u00edc, ne\u017e pom\u00e1haj\u00ed. U v\u011bt\u0161iny \u017eidl\u00ed je odd\u011bl\u00e1\u0161 p\u00e1r \u0161rouby. Nen\u00ed to ide\u00e1l, ale je to po\u0159\u00e1d lep\u0161\u00ed varianta.<\/p>\n
![\"Ergonomick\u00e1](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo_GREY_model_F_16-1-1024x729.png\")
<\/h2>\nKrok 6: Op\u011brka hlavy (pokud ji m\u00e1\u0161)<\/h2>\n
Ne ka\u017ed\u00e1 \u017eidle m\u00e1 op\u011brku hlavy a ne ka\u017ed\u00fd ji pot\u0159ebuje. Ale jestli ji m\u00e1\u0161:<\/p>\n
Jak na to<\/h3>\n
- \n
- Op\u011brka hlavy m\u00e1 podp\u00edrat spodek lebky<\/strong> (t\u00fdln\u00ed kost), ne temeno hlavy a ne krk.<\/li>\n
- Kdy\u017e sed\u00ed\u0161 vzp\u0159\u00edmen\u011b a pracuje\u0161, op\u011brku hlavy nejsp\u00ed\u0161 skoro nevyu\u017eije\u0161<\/strong> \u2014 a to je v pohod\u011b. Nejv\u00edc se hod\u00ed v zaklon\u011bn\u00fdch poloh\u00e1ch (telefon\u00e1ty, \u010dten\u00ed, p\u0159em\u00fd\u0161len\u00ed).<\/li>\n
- Nastav \u00fahel tak, aby ti hlavu podep\u0159ela, kdy\u017e se zaklon\u00ed\u0161, ale netla\u010dila ti bradu k hrudi.<\/li>\n<\/ul>\n
Krok 7: Monitor a st\u016fl (par\u0165\u00e1ci \u017eidle v jednom zlo\u010dinu)<\/h2>\n
Dokonale se\u0159\u00edzen\u00e1 \u017eidle se \u0161patn\u011b postaven\u00fdm monitorem je po\u0159\u00e1d recept na bolav\u00fd krk. Sice to nen\u00ed striktn\u011b vzato nastaven\u00ed \u017eidle, ale jedno bez druh\u00e9ho ned\u00e1v\u00e1 smysl:<\/p>\n
- \n
- V\u00fd\u0161ka monitoru:<\/strong> horn\u00ed hrana obrazovky m\u00e1 b\u00fdt na \u00farovni o\u010d\u00ed nebo kousek pod n\u00ed. Jestli se d\u00edv\u00e1\u0161 dol\u016f o v\u00edc ne\u017e 15\u00b0, je moc n\u00edzko. Jestli kouk\u00e1\u0161 nahoru, je moc vysoko.<\/li>\n
- Vzd\u00e1lenost monitoru:<\/strong> klasika je na d\u00e9lku pa\u017ee. U v\u011bt\u0161\u00edch obrazovek (27\u2033 a v\u00edc) ho odsu\u0148 je\u0161t\u011b o kus d\u00e1l.<\/li>\n
- Kl\u00e1vesnice a my\u0161:<\/strong> maj\u00ed b\u00fdt ve v\u00fd\u0161ce lokt\u016f. P\u0159edlokt\u00ed by ti m\u011bla p\u0159i psan\u00ed b\u011b\u017eet zhruba rovnob\u011b\u017en\u011b s podlahou.<\/li>\n<\/ul>\n
Pravidlo 20-20-20 a pohybov\u00e9 p\u0159est\u00e1vky<\/h2>\n
\u017d\u00e1dn\u00e9, ani sebedokonalej\u0161\u00ed nastaven\u00ed \u017eidle nenahrad\u00ed pohyb. Studie z roku 2022 v \u010dasopise PAIN Reports<\/a> zjistila, \u017ee aktivn\u00ed p\u0159est\u00e1vky a zm\u011bny polohy v\u00fdrazn\u011b sn\u00ed\u017eily v\u00fdskyt bolest\u00ed krku a beder u kancel\u00e1\u0159sk\u00fdch pracovn\u00edk\u016f.<\/p>\n
Jednoduch\u00e1 verze:<\/p>\n
- \n
- Ka\u017ed\u00fdch 20 minut:<\/strong> pod\u00edvej se na 20 sekund na n\u011bco vzd\u00e1len\u00e9ho zhruba 6 metr\u016f (to je pravidlo 20-20-20 pro o\u010di).<\/li>\n
- Ka\u017ed\u00fdch 45\u201360 minut:<\/strong> vsta\u0148, prot\u00e1hni se, projdi se na 2\u20133 minuty.<\/li>\n
- B\u011bhem cel\u00e9ho dne:<\/strong> st\u0159\u00eddej polohy. Zaklo\u0148 se. Naklo\u0148 se dop\u0159edu. Na chv\u00edli p\u0159eho\u010f nohu p\u0159es nohu. Pou\u017e\u00edvej nakl\u00e1p\u011bc\u00ed mechanismus. Nejlep\u0161\u00ed poloha je v\u017edycky ta dal\u0161\u00ed<\/em>.<\/li>\n<\/ul>\n
Rychl\u00fd kontroln\u00ed seznam nastaven\u00ed<\/h2>\n
Vytiskni si to. P\u0159ilep na ze\u010f. A koukni na to poka\u017ed\u00e9, kdy\u017e si \u017eidli se\u0159izuje\u0161:<\/p>\n
- \n
- \u2610 Chodidla celou plochou na zemi (nebo na podno\u017ece)<\/li>\n
- \u2610 2\u20133 prsty mezi hranou sed\u00e1ku a zadn\u00ed stranou kolen<\/li>\n
- \u2610 Bedern\u00ed opora zarovnan\u00e1 s prohnut\u00edm beder<\/li>\n
- \u2610 Op\u011bradlo v \u00fahlu 100\u2013110\u00b0 (ne v tuh\u00fdch 90\u00b0)<\/li>\n
- \u2610 Nap\u011bt\u00ed nakl\u00e1p\u011bn\u00ed t\u011b nech\u00e1 zaklonit se bez boje<\/li>\n
- \u2610 Loketn\u00ed op\u011brky ve v\u00fd\u0161ce lokt\u016f, ramena uvoln\u011bn\u00e1<\/li>\n
- \u2610 Op\u011brka hlavy podp\u00edr\u00e1 spodek lebky (pokud ji m\u00e1\u0161)<\/li>\n
- \u2610 Horn\u00ed hrana monitoru ve v\u00fd\u0161ce o\u010d\u00ed, na d\u00e9lku pa\u017ee<\/li>\n
- \u2610 Kl\u00e1vesnice ve v\u00fd\u0161ce lokt\u016f<\/li>\n
- \u2610 Nastaven\u00e1 p\u0159ipom\u00ednka pohybov\u00e9 p\u0159est\u00e1vky<\/li>\n<\/ul>\n
![\"Detail](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo_RED_detail_11-1-1024x729.png\")
<\/h2>\n\u010cast\u00e9 chyby, kter\u00e9 ti to cel\u00e9 pokaz\u00ed<\/h2>\n
1. Nastavit ji jednou a u\u017e na ni nes\u00e1hnout<\/h3>\n
Tvoje t\u011blo se m\u011bn\u00ed. Tvoje pr\u00e1ce se m\u011bn\u00ed. Tlust\u00fd zimn\u00ed svetr p\u0159id\u00e1 p\u00e1r centimetr\u016f. L\u00e9to znamen\u00e1 leh\u010d\u00ed oble\u010den\u00ed. Projdi si nastaven\u00ed ka\u017edou sezonu \u2014 nebo v\u017edycky, kdy\u017e ti n\u011bco za\u010dne p\u0159ipadat \u201edivn\u00e9\u201c.<\/p>\n
2. Vyto\u010dit v\u0161echno na maximum<\/h3>\n
Maxim\u00e1ln\u00ed tlak v bedrech, op\u011brky nejv\u00fd\u0161, nakl\u00e1p\u011bn\u00ed uta\u017een\u00e9 na doraz \u2014 v\u00edc neznamen\u00e1 l\u00edp. Ka\u017ed\u00e9 se\u0159\u00edzen\u00ed m\u00e1 sv\u016fj ide\u00e1ln\u00ed bod, a ten skoro nikdy nele\u017e\u00ed na krajn\u00ed hodnot\u011b.<\/p>\n
3. Opisovat nastaven\u00ed od n\u011bkoho jin\u00e9ho<\/h3>\n
Perfektn\u00ed nastaven\u00ed tv\u00e9ho kolegy je vylad\u011bn\u00e9 na jeho t\u011blo, jeho st\u016fl a jeho n\u00e1vyky. Vyjdi z n\u00e1vodu v\u00fd\u0161e a dola\u010f si to pro sebe<\/em>.<\/p>\n
4. Ignorovat sign\u00e1ly bolesti<\/h3>\n
Jestli t\u011b po spr\u00e1vn\u00e9m nastaven\u00ed n\u011bco bol\u00ed, nezat\u00ednej zuby a nep\u0159ech\u00e1zej to. P\u0159ehodno\u0165 to. \u017didle mo\u017en\u00e1 pot\u0159ebuje jin\u00e9 nastaven\u00ed, nebo je probl\u00e9m n\u011bkde ve stole \u010di monitoru. P\u0159etrv\u00e1vaj\u00edc\u00ed bolest i po spr\u00e1vn\u00e9m ergonomick\u00e9m nastaven\u00ed je d\u016fvod probrat to s fyzioterapeutem.<\/p>\n
Tipy podle typu \u017eidle<\/h2>\n
Pro s\u00ed\u0165ov\u00e9 ergonomick\u00e9 \u017eidle<\/h3>\n
S\u00ed\u0165ovina se ti t\u011blu p\u0159izp\u016fsobuje b\u011bhem prvn\u00edch 1\u20132 t\u00fddn\u016f. Zpo\u010d\u00e1tku ti nastaven\u00ed m\u016f\u017ee p\u0159ipadat trochu tvrd\u0161\u00ed \u2014 to je norm\u00e1ln\u00ed. Po obdob\u00ed zab\u011bhnut\u00ed se znovu pod\u00edvej na hloubku bedern\u00ed opory a dola\u010f ji. Ergo One<\/a> i Ergo Milano Pro<\/a> maj\u00ed synchronn\u00ed nakl\u00e1p\u011bc\u00ed mechanismus, kter\u00fd funguje nejl\u00edp, kdy\u017e je nap\u011bt\u00ed vylad\u011bn\u00e9 na tvoji v\u00e1hu \u2014 leh\u010d\u00ed u\u017eivatel\u00e9 nap\u011bt\u00ed uberou, t\u011b\u017e\u0161\u00ed p\u0159idaj\u00ed.<\/p>\n
Pro hern\u00ed \u017eidle<\/h3>\n
Neho\u010f jen p\u0159ilo\u017een\u00e9 pol\u0161t\u00e1\u0159e za z\u00e1da a neber to jako hotovo. V\u011bnuj 10 minut jejich spr\u00e1vn\u00e9mu um\u00edst\u011bn\u00ed. Bedern\u00ed pol\u0161t\u00e1\u0159 pat\u0159\u00ed k linii p\u00e1sku (ne doprost\u0159ed zad). Kr\u010dn\u00ed pol\u0161t\u00e1\u0159 sed\u00ed u spodku lebky (ne naho\u0159e mezi lopatkami). Po nastaven\u00ed dot\u00e1hni popruhy.<\/p>\n
Na z\u00e1v\u011br<\/h2>\n
Po\u0159\u00e1dn\u011b si nastavit \u017eidli zabere asi 15 minut. To je 15 minut, kter\u00fdmi si klidn\u011b u\u0161et\u0159\u00ed\u0161 roky bolav\u00fdch zad, ztuhl\u00e9ho krku a t\u011bch odpoledn\u00edch energetick\u00fdch propad\u016f, co p\u0159ich\u00e1zej\u00ed z blb\u00e9ho sezen\u00ed. Je to nejv\u00fdnosn\u011bj\u0161\u00ed \u010dtvrthodinka, kterou tenhle m\u011bs\u00edc str\u00e1v\u00ed\u0161.<\/p>\n
\u017didle ti p\u0159i\u0161la i s n\u00e1\u0159ad\u00edm na nastaven\u00ed. Postarej se o to, aby k tomu n\u00e1\u0159ad\u00ed pat\u0159ilo i v\u011bd\u011bn\u00ed, jak ji nastavit spr\u00e1vn\u011b<\/em>. V\u0161echny \u017eidle Paradox24 se dod\u00e1vaj\u00ed se sadou na mont\u00e1\u017e zdarma i s n\u00e1vodem na nastaven\u00ed \u2014 ale tenhle \u010dl\u00e1nek jde hloub ne\u017e jak\u00fdkoli manu\u00e1l. Ulo\u017e si ho do z\u00e1lo\u017eek. Tvoje p\u00e1te\u0159 ti po\u0161le d\u011bkovn\u00fd dopis.<\/p>\n","protected":false},"excerpt":{"rendered":"
Nau\u010d se, jak si nastavit ergonomickou nebo hern\u00ed \u017eidli pro dokonal\u00e9 dr\u017een\u00ed t\u011bla s t\u00edmto podrobn\u00fdm pr\u016fvodcem. Zahrnuje v\u00fd\u0161ku sed\u00e1ku, bedern\u00ed oporu, loketn\u00ed op\u011brky, odpor p\u0159i nakl\u00e1p\u011bn\u00ed a b\u011b\u017en\u00e9 chyby \u2014 podlo\u017een\u00e9 ergonomick\u00fdm v\u00fdzkumem.<\/p>\n","protected":false},"author":2,"featured_media":29010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[887],"tags":[1023,888,917,918,1003],"class_list":["post-37347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-drzeni-tela","tag-ergonomicke-zidle","tag-herni-zidle","tag-ministerstvo-vnitra","tag-pruvodce-kreslem",""],"_links":{"self":[{"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/posts\/37347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/comments?post=37347"}],"version-history":[{"count":3,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/posts\/37347\/revisions"}],"predecessor-version":[{"id":38069,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/posts\/37347\/revisions\/38069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/media\/29010"}],"wp:attachment":[{"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/media?parent=37347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/categories?post=37347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paradox24.com\/cs\/wp-json\/wp\/v2\/tags?post=37347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Ka\u017ed\u00fdch 45\u201360 minut:<\/strong> vsta\u0148, prot\u00e1hni se, projdi se na 2\u20133 minuty.<\/li>\n
- Vzd\u00e1lenost monitoru:<\/strong> klasika je na d\u00e9lku pa\u017ee. U v\u011bt\u0161\u00edch obrazovek (27\u2033 a v\u00edc) ho odsu\u0148 je\u0161t\u011b o kus d\u00e1l.<\/li>\n
- Kdy\u017e sed\u00ed\u0161 vzp\u0159\u00edmen\u011b a pracuje\u0161, op\u011brku hlavy nejsp\u00ed\u0161 skoro nevyu\u017eije\u0161<\/strong> \u2014 a to je v pohod\u011b. Nejv\u00edc se hod\u00ed v zaklon\u011bn\u00fdch poloh\u00e1ch (telefon\u00e1ty, \u010dten\u00ed, p\u0159em\u00fd\u0161len\u00ed).<\/li>\n
- \u0160\u00ed\u0159ka:<\/strong> p\u0159isu\u0148 je tak bl\u00edzko, aby ti podp\u00edraly p\u0159edlokt\u00ed, ale nema\u010dkaly ti trup. Na kl\u00e1vesnici bys m\u011bl dos\u00e1hnout, ani\u017e bys musel rozhazovat ruce do stran.<\/li>\n
- Nastav v\u00fd\u0161ku op\u011brek tak, aby se ti v t\u00e9hle poloze sotva dot\u00fdkaly spodn\u00ed strany p\u0159edlokt\u00ed<\/strong> \u2014 jak doporu\u010duje Kanadsk\u00e9 centrum pro bezpe\u010dnost a ochranu zdrav\u00ed p\u0159i pr\u00e1ci (CCOHS)<\/a>.<\/li>\n
- Pokud m\u00e1 tvoje \u017eidle b\u011b\u017en\u00e9 polohov\u00e1n\u00ed<\/strong>: nastav \u00fahel op\u011bradla zhruba na 100\u2013110\u00b0 pro pr\u00e1ci. Pro soust\u0159ed\u011bnou pr\u00e1ci ho v t\u00e9hle poloze zamkni. Na \u010dten\u00ed nebo poradu klidn\u011b odemkni.<\/li>\n
- Hern\u00ed \u017eidle<\/strong> \u010dasto \u0159e\u0161\u00ed bedra samostatn\u00fdm pol\u0161t\u00e1\u0159kem. Pokud m\u00e1\u0161 tenhle typ, nastav ho do spr\u00e1vn\u00e9 v\u00fd\u0161ky a ut\u00e1hni popruhy, aby ti neuj\u00ed\u017ed\u011bl. A kontroluj ho ka\u017ed\u00fdch p\u00e1r dn\u00ed \u2014 tyhle pol\u0161t\u00e1\u0159ky toti\u017e stra\u0161n\u011b r\u00e1dy cestuj\u00ed.<\/li>\n
- Posouvej sed\u00e1k dop\u0159edu nebo dozadu, dokud netref\u00ed\u0161 tenhle ide\u00e1l.<\/li>\n<\/ul>\n
- Sed\u00e1k moc n\u00edzko:<\/strong> kolena ti tr\u010d\u00ed nad boky. T\u00edm zakulat\u00ed\u0161 bedra a zat\u00ed\u017e\u00ed\u0161 bedern\u00ed p\u00e1te\u0159. Do druh\u00e9 hodiny to pozn\u00e1\u0161.<\/li>\n<\/ul>\n
- St\u016fl a monitor u\u017e na sv\u00e9m fin\u00e1ln\u00edm m\u00edst\u011b.<\/strong> Nastaven\u00ed \u017eidle se odv\u00edj\u00ed od pracovn\u00edho m\u00edsta \u2014 nem\u00e1 smysl ladit ji ve vzduchopr\u00e1zdnu.<\/li>\n<\/ol>\n