{"id":139952,"date":"2026-05-15T17:48:28","date_gmt":"2026-05-15T15:48:28","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-bederni-pater\/"},"modified":"2026-07-05T06:52:08","modified_gmt":"2026-07-05T04:52:08","slug":"cviky-bederni-pater","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-bederni-pater\/","title":{"rendered":"Cviky na bedern\u00ed p\u00e1te\u0159: Zpevn\u011bte z\u00e1da a ulevte si od bolesti"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bolest v <a href=\"https:\/\/revolucnicviceni.cz\/bederni-pater-cviky-3\/\">bedern\u00ed p\u00e1te\u0159i<\/a> je dnes b\u011b\u017en\u00fdm probl\u00e9mem, kter\u00fd postihuje mnoho lid\u00ed. Pravidelnou fyzickou aktivitou a spr\u00e1vn\u00fdmi cviky v\u0161ak m\u016f\u017eeme tuto bolest minimalizovat a podpo\u0159it zdrav\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Tento \u010dl\u00e1nek v\u00e1m p\u0159inese praktick\u00e9 tipy na cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho denn\u00edho programu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prota\u017een\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/bederni-pater-cviky\/\">a uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e<\/a><\/li>\n<li>Pos\u00edlen\u00ed b\u0159i\u0161n\u00edch a z\u00e1dov\u00fdch sval\u016f<\/li>\n<li>Prevence bolest\u00ed zad a zran\u011bn\u00ed<\/li>\n<li>Jak spr\u00e1vn\u011b cvi\u010dit a na co si d\u00e1t pozor<\/li>\n<li>Kdy konzultovat odborn\u00edka<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cviky na <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-fyzioterapie\/\">bedern\u00ed p\u00e1te\u0159<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed a uvoln\u011bn\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednoduch\u00fdmi protahovac\u00edmi <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-uvolneni\/\">cviky, kter\u00e9 pomohou uvolnit<\/a> nap\u011bt\u00ed ve svalech. Nap\u0159\u00edklad lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi koleny a nohy si nechte na zemi. Pomalu nechte kolena sklouznout na jednu stranu a pot\u00e9 na druhou. Opakujte n\u011bkolikr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Posilov\u00e1n\u00ed z\u00e1dov\u00fdch a b\u0159i\u0161n\u00edch sval\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stabiln\u00ed a <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-4\/\">siln\u00e9 z\u00e1dov\u00e9 a b\u0159i\u0161n\u00ed svaly<\/a> jsou kl\u00ed\u010dov\u00e9 pro <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pro-seniory-2\/\">zdrav\u00ed bedern\u00ed p\u00e1te\u0159e<\/a>. Vyzkou\u0161ejte cviky jako je &#8222;most&#8220;: lehn\u011bte si <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-7\/\">na z\u00e1da, pokr\u010dte kolena, zpevn\u011bte<\/a> b\u0159\u00ed\u0161ko a zvedn\u011bte p\u00e1nev do v\u00fd\u0161ky. Dr\u017ete pozici n\u011bkolik sekund a pot\u00e9 se vra\u0165te dol\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prevence bolest\u00ed zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e1 je tak\u00e9 spr\u00e1vn\u00e1 ergonomie p\u0159i sezen\u00ed a st\u00e1n\u00ed. Ujist\u011bte se, \u017ee m\u00e1te spr\u00e1vn\u011b nastavenou pracovn\u00ed \u017eidli a pracovn\u00ed st\u016fl. P\u0159i sezen\u00ed dr\u017ete nohy na zemi a z\u00e1da vzp\u0159\u00edmen\u00e1. Ob\u010das si dejte pauzu a tro\u0161ku se prot\u00e1hn\u011bte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby a omyly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mnoho lid\u00ed si mysl\u00ed, \u017ee cvi\u010den\u00ed na bolest zad zhor\u0161\u00ed jejich stav. To ale nen\u00ed pravda, pokud se cvi\u010d\u00ed spr\u00e1vn\u011b. Dal\u0161\u00ed chybou je ignorov\u00e1n\u00ed bolest\u00ed. Pokud se objevuj\u00ed siln\u011bj\u0161\u00ed bolesti nebo nepravidelnosti, je dobr\u00e9 konzultovat odborn\u00edka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy \u0159e\u0161it odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-bolest-jde-do-nohy\/\">bolest v bedern\u00ed<\/a> oblasti nelep\u0161\u00ed, zhor\u0161uje se nebo je doprov\u00e1zena dal\u0161\u00edmi symptomy jako je znecitliv\u011bn\u00ed, slabost v noh\u00e1ch nebo jin\u00e9 komplikace, nev\u00e1hejte a vyhledejte l\u00e9ka\u0159e \u010di fyzioterapeuta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 rady pro podporu pohybov\u00e9ho apar\u00e1tu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro osv\u011b\u017een\u00ed a regeneraci pohybov\u00e9ho apar\u00e1tu doporu\u010duji zv\u00e1\u017eit u\u017e\u00edv\u00e1n\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">kloubn\u00ed v\u00fd\u017eivu EL-EL\u00c1STICO<\/a>. Tato v\u00fd\u017eiva obsahuje kombinaci bylin a kolagenu, co\u017e m\u016f\u017ee podpo\u0159it regeneraci a pomoci zm\u00edrnit bolestivost. Pamatujte, \u017ee krom\u011b v\u00fd\u017eivy je kl\u00ed\u010dov\u00e9 cvi\u010dit pravideln\u011b a dodr\u017eovat doporu\u010den\u00ed odborn\u00edk\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 ot\u00e1zky<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-esicka-2\/\">cvi\u010dit na bedern\u00ed p\u00e1te\u0159<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit alespo\u0148 2\u20133kr\u00e1t t\u00fddn\u011b, ale z\u00e1le\u017e\u00ed na va\u0161ich individu\u00e1ln\u00edch pot\u0159eb\u00e1ch a mo\u017enostech.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky jsou nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-pro-bederni-pater-2\/\">pro bedern\u00ed p\u00e1te\u0159<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zam\u011b\u0159te se na protahovac\u00ed cvi\u010den\u00ed, cviky na stabilizaci core a posilov\u00e1n\u00ed z\u00e1dov\u00fdch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak poznat, \u017ee cvi\u010d\u00edm spr\u00e1vn\u011b?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Spr\u00e1vn\u00e9 cvi\u010den\u00ed by m\u011blo v\u00e9st k \u00falev\u011b od nap\u011bt\u00ed a bolest\u00ed. Pokud c\u00edt\u00edte ostrou bolest, je lep\u0161\u00ed zastavit a ov\u011b\u0159it si techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je mo\u017en\u00e9 \u00fapln\u011b vyl\u00e9\u010dit bolest zad cvi\u010den\u00edm?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed m\u016f\u017ee v\u00fdrazn\u011b podporovat zdrav\u00ed zad, ale v p\u0159\u00edpad\u011b siln\u00fdch a p\u0159etrv\u00e1vaj\u00edc\u00edch bolest\u00ed je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit i s chronick\u00fdmi bolestmi?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed zah\u00e1jen\u00edm cvi\u010den\u00ed s chronick\u00fdmi bolestmi je d\u016fle\u017eit\u00e9 konzultovat s l\u00e9ka\u0159em nebo fyzioterapeutem, aby se zjistilo, co je pro v\u00e1s bezpe\u010dn\u00e9.<\/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\/cviceni-na-bederni-pater-obrazky-2\/\">Cvi\u010den\u00ed na bedern\u00ed p\u00e1te\u0159: Jak na to spr\u00e1vn\u011b s obr\u00e1zky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pas-lidl\/\">Bedern\u00ed p\u00e1s Lidl: V\u0161e, co pot\u0159ebujete v\u011bd\u011bt<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/neoprenovy-bederni-pas\/\">V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o neoprenov\u00e9m bedern\u00edm p\u00e1su<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky-3\/\">Cviky na bolest bedern\u00ed p\u00e1te\u0159e \u2013 \u00dalevu p\u0159in\u00e1\u0161\u00ed i kloubn\u00ed v\u00fd\u017eiva<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolest v bedern\u00ed p\u00e1te\u0159i je dnes b\u011b\u017en\u00fdm probl\u00e9mem, kter\u00fd postihuje mnoho lid\u00ed. Pravidelnou fyzickou aktivitou a spr\u00e1vn\u00fdmi cviky v\u0161ak m\u016f\u017eeme tuto bolest minimalizovat a podpo\u0159it zdrav\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Tento \u010dl\u00e1nek v\u00e1m p\u0159inese praktick\u00e9 tipy na cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho denn\u00edho programu. Prota\u017een\u00ed a uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e Pos\u00edlen\u00ed b\u0159i\u0161n\u00edch a z\u00e1dov\u00fdch sval\u016f Prevence &#8230; <a title=\"Cviky na bedern\u00ed p\u00e1te\u0159: Zpevn\u011bte z\u00e1da a ulevte si od bolesti\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-bederni-pater\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na bedern\u00ed p\u00e1te\u0159: Zpevn\u011bte z\u00e1da a ulevte si od bolesti\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":141168,"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":[2,1097,258,1802,8747,308],"tags":[1279,379,8,638,21,10],"class_list":["post-139952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-bolest","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bederni-pater","tag-bolesti-zad","tag-cviceni","tag-kloubni-vyziva","tag-regenerace","tag-zdravi"],"better_featured_image":{"id":141168,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","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-bederni-pater.webp","filesize":50492,"sizes":{"medium":{"file":"cviky-bederni-pater-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":5164,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-bederni-pater-300x300.webp"},"thumbnail":{"file":"cviky-bederni-pater-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":2360,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-bederni-pater-150x150.webp"},"medium_large":{"file":"cviky-bederni-pater-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":16778,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-bederni-pater-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":139952,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-bederni-pater.webp"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Bolest v bedern\u00ed p\u00e1te\u0159i je dnes b\u011b\u017en\u00fdm probl\u00e9mem, kter\u00fd postihuje mnoho lid\u00ed. Pravidelnou fyzickou aktivitou a spr\u00e1vn\u00fdmi cviky v\u0161ak m\u016f\u017eeme tuto bolest minimalizovat a podpo\u0159it zdrav\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Tento \u010dl\u00e1nek v\u00e1m p\u0159inese praktick\u00e9 tipy na cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho denn\u00edho programu. 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Pravidelnou fyzickou aktivitou a spr\u00e1vn\u00fdmi cviky v\u0161ak m\u016f\u017eeme tuto bolest minimalizovat a podpo\u0159it zdrav\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Tento \u010dl\u00e1nek v\u00e1m p\u0159inese praktick\u00e9 tipy na cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho denn\u00edho programu. 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