{"id":139869,"date":"2026-05-15T19:51:45","date_gmt":"2026-05-15T17:51:45","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-bederni-patere-3\/"},"modified":"2026-07-05T06:40:08","modified_gmt":"2026-07-05T04:40:08","slug":"cviky-na-uvolneni-bederni-patere-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-uvolneni-bederni-patere-3\/","title":{"rendered":"Cviky na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e: Jak na to snadno a efektivn\u011b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolesti-bederni-patere-3\/\">Bolesti bedern\u00ed p\u00e1te\u0159e<\/a> tr\u00e1p\u00ed mnoho lid\u00ed, a\u0165 u\u017e se jedn\u00e1 o aktivn\u00ed jedince nebo ty, kte\u0159\u00ed tr\u00e1v\u00ed v\u011bt\u0161inu dne vsed\u011b. Uvoln\u011bn\u00ed nap\u011bt\u00ed v t\u00e9to oblasti m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it kvalitu va\u0161eho \u017eivota. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 v\u00e1m pomohou <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-uvolneni-bederni-patere\/\">uvolnit bedern\u00ed p\u00e1te\u0159<\/a> a zlep\u0161it va\u0161i pohyblivost.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d jsou <a href=\"https:\/\/revolucnicviceni.cz\/uvolneni-bederni-patere\/\">cviky na uvoln\u011bn\u00ed<\/a> d\u016fle\u017eit\u00e9<\/li>\n<li>Nejlep\u0161\u00ed cviky pro <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-patere\/\">uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e<\/a><\/li>\n<li>Praktick\u00e9 tipy pro cvi\u010den\u00ed doma<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odborn\u00edka<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d jsou cviky na uvoln\u011bn\u00ed d\u016fle\u017eit\u00e9<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uvoln\u011bn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky\/\">bedern\u00ed p\u00e1te\u0159e m\u016f\u017ee pomoci<\/a> zm\u00edrnit bolest, zlep\u0161it flexibilitu a pos\u00edlit svaly, kter\u00e9 tuto \u010d\u00e1st t\u011bla podporuj\u00ed. Pravideln\u00fdm cvi\u010den\u00edm se sni\u017euje \u00fanavov\u00fd syndrom a zlep\u0161uje se celkov\u00e1 pohybov\u00e1 funkce. Rozumn\u00e1 kombinace posilovac\u00edch a protahovac\u00edch cvik\u016f je kl\u00ed\u010dem k zdrav\u00ed t\u00e9to oblasti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-uvolneni-bederni-patere-2\/\">cviky pro uvoln\u011bn\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/cviky-pri-bolesti-bederni-patere-2\/\">bedern\u00ed p\u00e1te\u0159e<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u00ed\u010dkov\u00e1 pozice<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017ete se na podlo\u017eku na z\u00e1da s pokr\u010den\u00fdmi koleny, chodidla na zemi. Nyn\u00ed zvedn\u011bte p\u00e1nev a sna\u017ete se udr\u017eet tuto pozici po dobu 15\u201330 sekund. Tento cvik aktivuje nejen bedern\u00ed svaly, ale tak\u00e9 h\u00fd\u017ed\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hamstring Stretch<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte s jednou nohou na zv\u00fd\u0161en\u00e9 plo\u0161e (nap\u0159. \u017eidli) a pomalu se naklo\u0148te vp\u0159ed, dokud neuc\u00edt\u00edte nap\u011bt\u00ed v zadn\u00ed \u010d\u00e1sti stehna. Dr\u017ete pozici 15\u201330 sekund a pak vym\u011b\u0148te nohy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ko\u010dka a kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte na v\u0161ech \u010dty\u0159ech a pomalu se st\u0159\u00eddav\u011b proh\u00fdbejte a zakl\u00e1n\u011bjte. T\u00edmto zp\u016fsobem uvoln\u00edte p\u00e1te\u0159 a zlep\u0161\u00edte jej\u00ed pru\u017enost. Prov\u00e1d\u011bjte tento cvik 5\u201310kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro cvi\u010den\u00ed doma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ujist\u011bte se, \u017ee m\u00e1te dostatek prostoru a pot\u0159ebn\u00e9 pom\u016fcky, jako je cvi\u010debn\u00ed podlo\u017eka. Je dobr\u00e9 cvi\u010dit pravideln\u011b, ide\u00e1ln\u011b 3\u20134kr\u00e1t t\u00fddn\u011b. Zkuste tak\u00e9 kombinovat cvi\u010den\u00ed s kloubn\u00ed v\u00fd\u017eivou, kter\u00e1 m\u016f\u017ee podpo\u0159it regeneraci va\u0161ich kloub\u016f a sval\u016f. <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">Kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO<\/a> m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fdm dopl\u0148kem p\u0159i va\u0161em cvi\u010debn\u00edm re\u017eimu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f bez dodr\u017eov\u00e1n\u00ed techniky.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed cvi\u010den\u00edm.<\/li>\n<li>Nedodr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed.<\/li>\n<li>P\u0159et\u011b\u017eov\u00e1n\u00ed sval\u016f, zejm\u00e9na p\u0159i sna\u017een\u00ed se o pokrok.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poci\u0165ujete silnou nebo p\u0159etrv\u00e1vaj\u00edc\u00ed bolest v oblasti <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolesti-bederni-patere\/\">bedern\u00ed p\u00e1te\u0159e, je<\/a> d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Odborn\u00edk m\u016f\u017ee poskytnout p\u0159esnou diagn\u00f3zu a navrhnout vhodn\u00e9 metody l\u00e9\u010dby nebo rehabilitace.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit na uvoln\u011bn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycli-a-bederni-patere-3\/\">bedern\u00ed p\u00e1te\u0159e<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3\u20134kr\u00e1t t\u00fddn\u011b, s d\u016frazem na spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou cviky na uvoln\u011bn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolesti-bederni-patere-2\/\">bedern\u00ed p\u00e1te\u0159e vhodn\u00e9<\/a> pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161inou ano, ale pokud m\u00e1te z\u00e1va\u017en\u00e9 zdravotn\u00ed probl\u00e9my, je dobr\u00e9 se poradit s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017eu cvi\u010dit, pokud m\u00e1m akutn\u00ed bolest v z\u00e1dech?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne. V takov\u00e9m p\u0159\u00edpad\u011b je nejlep\u0161\u00ed vyhledat l\u00e9ka\u0159skou pomoc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1 vid\u011bt v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00fdm cvi\u010den\u00edm byste m\u011bli za\u010d\u00edt poci\u0165ovat \u00falevu v pr\u016fb\u011bhu n\u011bkolika t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je d\u016fle\u017eit\u00e9 pou\u017e\u00edvat kloubn\u00ed v\u00fd\u017eivu p\u0159i t\u011bchto cvic\u00edch?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A\u010dkoliv to nen\u00ed nutn\u00e9, m\u016f\u017ee to podpo\u0159it zdrav\u00ed va\u0161ich kloub\u016f a sval\u016f.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/magneticky-bederni-pas\/\">V\u0161e o magnetick\u00fdch bedern\u00edch p\u00e1sech: Jak efektivn\u011b podpo\u0159it z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pas-na-zada\/\">Bedern\u00ed p\u00e1s na z\u00e1da: Pomocn\u00edk pro zdrav\u00e1 z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-polstar\/\">Jak bedern\u00ed pol\u0161t\u00e1\u0159 m\u016f\u017ee zm\u00edrnit bolest zad<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pas-s-magnety\/\">Benefity bedern\u00edho p\u00e1su s magnety pro zdrav\u00ed zad<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolesti bedern\u00ed p\u00e1te\u0159e tr\u00e1p\u00ed mnoho lid\u00ed, a\u0165 u\u017e se jedn\u00e1 o aktivn\u00ed jedince nebo ty, kte\u0159\u00ed tr\u00e1v\u00ed v\u011bt\u0161inu dne vsed\u011b. Uvoln\u011bn\u00ed nap\u011bt\u00ed v t\u00e9to oblasti m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it kvalitu va\u0161eho \u017eivota. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 v\u00e1m pomohou uvolnit bedern\u00ed p\u00e1te\u0159 a zlep\u0161it va\u0161i pohyblivost. Pro\u010d jsou cviky na uvoln\u011bn\u00ed d\u016fle\u017eit\u00e9 &#8230; <a title=\"Cviky na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e: Jak na to snadno a efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-uvolneni-bederni-patere-3\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e: Jak na to snadno a efektivn\u011b\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":141424,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,1409,308],"tags":[1279,379,8,1395,638,203,676,21,10],"class_list":["post-139869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bederni-pater","tag-bolesti-zad","tag-cviceni","tag-fyzioterapie","tag-kloubni-vyziva","tag-pohyb","tag-prevence","tag-regenerace","tag-zdravi"],"better_featured_image":{"id":141424,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: bedern\u00ed p\u00e1te\u0159.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-uvolneni-bederni-patere-3.webp","filesize":51448,"sizes":{"medium":{"file":"cviky-na-uvolneni-bederni-patere-3-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":8648,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-bederni-patere-3-300x300.webp"},"thumbnail":{"file":"cviky-na-uvolneni-bederni-patere-3-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":3826,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-bederni-patere-3-150x150.webp"},"medium_large":{"file":"cviky-na-uvolneni-bederni-patere-3-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":25066,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-bederni-patere-3-768x768.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":139869,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-bederni-patere-3.webp"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Bolesti bedern\u00ed p\u00e1te\u0159e tr\u00e1p\u00ed mnoho lid\u00ed, a\u0165 u\u017e se jedn\u00e1 o aktivn\u00ed jedince nebo ty, kte\u0159\u00ed tr\u00e1v\u00ed v\u011bt\u0161inu dne vsed\u011b. Uvoln\u011bn\u00ed nap\u011bt\u00ed v t\u00e9to oblasti m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it kvalitu va\u0161eho \u017eivota. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 v\u00e1m pomohou uvolnit bedern\u00ed p\u00e1te\u0159 a zlep\u0161it va\u0161i pohyblivost. 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