{"id":140004,"date":"2026-05-15T16:35:43","date_gmt":"2026-05-15T14:35:43","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-zada-2\/"},"modified":"2026-07-05T06:56:33","modified_gmt":"2026-07-05T04:56:33","slug":"cviky-na-bederni-zada-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bederni-zada-2\/","title":{"rendered":"Cviky na bedern\u00ed z\u00e1da: Jak ulevit bolesti a pos\u00edlit svaly"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-6\/\">Bedern\u00ed oblast je<\/a> \u010dasto zat\u00ed\u017eena mnoha povinnostmi a nap\u011bt\u00edm z ka\u017edodenn\u00edho \u017eivota. Bolesti v t\u00e9to \u010d\u00e1sti t\u011bla mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Efektivn\u00ed cvi\u010den\u00ed v\u0161ak <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-zada-4\/\">mohou nejen ulevit od bolesti<\/a>, ale tak\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zada\/\">pos\u00edlit z\u00e1dov\u00e9 svaly<\/a> a zlep\u0161it celkovou pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci vr\u00e1tit se do formy a udr\u017eet <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-pro-zdrava-zada\/\">zdrav\u00e1 bedern\u00ed z\u00e1da<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00davod do problematiky <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolest-bederni-patere\/\">bolesti v bedern\u00ed<\/a> oblasti<\/li>\n<li>Pro\u010d je d\u016fle\u017eit\u00e1 pravideln\u00e1 aktivita?<\/li>\n<li>Seznam <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-4\/\">efektivn\u00edch cvik\u016f na bedern\u00ed<\/a> z\u00e1da<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odborn\u00edka<\/li>\n<li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je bedern\u00ed oblast d\u016fle\u017eit\u00e1?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-zada\/\">Bedern\u00ed z\u00e1da<\/a> nesou velkou \u010d\u00e1st hmotnosti t\u011bla a jsou kl\u00ed\u010dov\u00e1 pro stabilitu a pohyblivost. Svaly v t\u00e9to oblasti hraj\u00ed nezastupitelnou roli nejen p\u0159i pohybu, ale tak\u00e9 p\u0159i udr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla. Pokud jsou oslaben\u00e9, m\u016f\u017ee doj\u00edt k bolesti \u010di dokonce k v\u00e1\u017en\u011bj\u0161\u00edm probl\u00e9m\u016fm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Seznam efektivn\u00edch <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-5\/\">cvik\u016f na bedern\u00ed<\/a> z\u00e1da<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Most<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017ete se na z\u00e1da s pokr\u010den\u00fdmi koleny a chodidly na podlo\u017ece. Zvedn\u011bte p\u00e1nev nahoru, a\u017e t\u011blo vytvo\u0159\u00ed p\u0159\u00edmku od ramen p\u0159es p\u00e1nev k kolen\u016fm. Dr\u017ete 10 sekund a opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010dka-v\u016fl<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech. P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da a d\u00edvejte se vzh\u016fru, p\u0159i v\u00fddechu kulte z\u00e1da a sklo\u0148te hlavu. Opakujte 10-15kr\u00e1t pro uvoln\u011bn\u00ed z\u00e1dov\u00fdch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Planking<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho, op\u0159ete se o p\u0159edlokt\u00ed a zvedn\u011bte t\u011blo tak, aby bylo v p\u0159\u00edmce. Dr\u017ete 20-30 sekund. Tento cvik pos\u00edl\u00ed cel\u00fd st\u0159et <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater\/\">t\u011bla a bedern\u00ed<\/a> svaly.<\/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><strong>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla:<\/strong> Dbejte na rovn\u00e9 dr\u017een\u00ed t\u011bla b\u011bhem cvi\u010den\u00ed, aby nedo\u0161lo k p\u0159et\u00ed\u017een\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere-2\/\">bedern\u00ed oblasti<\/a>.<\/li>\n<li><strong>P\u0159\u00edli\u0161n\u00e9 z\u00e1t\u011b\u017eov\u00e9 cviky:<\/strong> Neza\u010d\u00ednejte s p\u0159\u00edli\u0161 obt\u00ed\u017en\u00fdmi cviky hned na za\u010d\u00e1tku. Za\u010dn\u011bte pomalu a postupn\u011b navy\u0161ujte intenzitu.<\/li>\n<li><strong>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed:<\/strong> Nezapom\u00ednejte na zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed cvi\u010den\u00edm, aby se p\u0159ede\u0161lo zran\u011bn\u00edm.<\/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 vytrvalou bolest nebo v\u00e1m cviky nezab\u00edraj\u00ed, je dobr\u00e9 vyhledat odbornou pomoc. Cvi\u010den\u00ed by m\u011bla b\u00fdt podporou va\u0161eho re\u017eimu, nikoli p\u0159\u00ed\u010dinou dal\u0161\u00ed bolesti. N\u011bkdy m\u016f\u017ee b\u00fdt p\u0159\u00ed\u010dinou va\u0161ich pot\u00ed\u017e\u00ed nap\u0159\u00edklad hernie nebo jin\u00e9 z\u00e1va\u017en\u011bj\u0161\u00ed onemocn\u011bn\u00ed, kter\u00e9 vy\u017eaduje l\u00e9\u010dbu.<\/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 pro zdrav\u00e1 bedern\u00ed z\u00e1da?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit 2-3x t\u00fddn\u011b, ide\u00e1ln\u011b s d\u016frazem na posilov\u00e1n\u00ed z\u00e1dov\u00fdch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik opakov\u00e1n\u00ed a s\u00e9ri\u00ed bych m\u011bl vykon\u00e1vat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednou s\u00e9ri\u00ed po 10-15 opakov\u00e1n\u00edch a postupn\u011b zvy\u0161te na 2-3 s\u00e9rie, jakmile si na cvi\u010den\u00ed zvyknete.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou tyto cviky vhodn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina z t\u011bchto cvik\u016f je vhodn\u00e1 pro \u0161irok\u00e9 spektrum lid\u00ed, av\u0161ak pokud m\u00e1te z\u00e1va\u017en\u00e9 zdravotn\u00ed probl\u00e9my, je lep\u0161\u00ed se p\u0159edem poradit s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co d\u011blat, kdy\u017e m\u011b cvi\u010den\u00ed bol\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud cvi\u010den\u00ed zp\u016fsobuje bolest, p\u0159esta\u0148te a pora\u010fte se se specialistou. Bolest nen\u00ed norm\u00e1ln\u00ed a m\u016f\u017ee znamenat, \u017ee se n\u011bco d\u011bje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Existuje n\u011bco, co mi m\u016f\u017ee podpo\u0159it regeneraci?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ov\u011b\u0159en\u00e1 kloubn\u00ed v\u00fd\u017eiva <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a> m\u016f\u017ee podpo\u0159it zdrav\u00ed va\u0161eho pohybov\u00e9ho apar\u00e1tu a m\u016f\u017ee pomoci s regenerac\u00ed po z\u00e1t\u011b\u017ei.<\/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\/bederni-pater-a-bolest-kloubu\/\">Jak bedern\u00ed p\u00e1te\u0159 ovliv\u0148uje bolest kloub\u016f a jak si pomoci<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-a-nohy\/\">Jak zm\u00edrnit bolest bedern\u00ed p\u00e1te\u0159e a nohou<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/lordoza-bederni-patere\/\">Lord\u00f3za bedern\u00ed p\u00e1te\u0159e: P\u0159\u00ed\u010diny, p\u0159\u00edznaky a \u0159e\u0161en\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cysta-v-bederni-pateri\/\">Cysta v bedern\u00ed p\u00e1te\u0159i: P\u0159\u00ed\u010diny, p\u0159\u00edznaky a mo\u017enosti l\u00e9\u010dby<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bedern\u00ed oblast je \u010dasto zat\u00ed\u017eena mnoha povinnostmi a nap\u011bt\u00edm z ka\u017edodenn\u00edho \u017eivota. Bolesti v t\u00e9to \u010d\u00e1sti t\u011bla mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Efektivn\u00ed cvi\u010den\u00ed v\u0161ak mohou nejen ulevit od bolesti, ale tak\u00e9 pos\u00edlit z\u00e1dov\u00e9 svaly a zlep\u0161it celkovou pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci vr\u00e1tit se do &#8230; <a title=\"Cviky na bedern\u00ed z\u00e1da: Jak ulevit bolesti a pos\u00edlit svaly\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bederni-zada-2\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na bedern\u00ed z\u00e1da: Jak ulevit bolesti a pos\u00edlit svaly\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":141008,"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":[11447,432,8,888,638,203,21],"class_list":["post-140004","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bederni-zada","tag-bolest","tag-cviceni","tag-cviky","tag-kloubni-vyziva","tag-pohyb","tag-regenerace"],"better_featured_image":{"id":141008,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: bedern\u00ed z\u00e1da.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bederni-zada-2.webp","filesize":245956,"sizes":{"medium":{"file":"cviky-na-bederni-zada-2-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":13672,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-zada-2-300x300.webp"},"thumbnail":{"file":"cviky-na-bederni-zada-2-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":4834,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-zada-2-150x150.webp"},"medium_large":{"file":"cviky-na-bederni-zada-2-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":103126,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-zada-2-768x768.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":140004,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-zada-2.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=\"Bedern\u00ed oblast je \u010dasto zat\u00ed\u017eena mnoha povinnostmi a nap\u011bt\u00edm z ka\u017edodenn\u00edho \u017eivota. Bolesti v t\u00e9to \u010d\u00e1sti t\u011bla mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Efektivn\u00ed cvi\u010den\u00ed v\u0161ak mohou nejen ulevit od bolesti, ale tak\u00e9 pos\u00edlit z\u00e1dov\u00e9 svaly a zlep\u0161it celkovou pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci vr\u00e1tit se do\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Jan And\u011bl\"\/>\n\t<meta name=\"msvalidate.01\" content=\"cf6fee0085ec4bfcb61c5468e8a44e97\" \/>\n\t<meta name=\"yandex-verification\" content=\"d87c8c35ed22268b\" \/>\n\t<meta name=\"keywords\" content=\"bedern\u00ed z\u00e1da,bolest,cvi\u010den\u00ed,cviky,kloubn\u00ed v\u00fd\u017eiva,pohyb,regenerace,blog,fitness,rehabilitace,zdrav\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bederni-zada-2\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Jan And\u011bl | Fit and Slim Club\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Cviky na bedern\u00ed z\u00e1da: Jak ulevit bolesti a pos\u00edlit svaly | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Bedern\u00ed oblast je \u010dasto zat\u00ed\u017eena mnoha povinnostmi a nap\u011bt\u00edm z ka\u017edodenn\u00edho \u017eivota. Bolesti v t\u00e9to \u010d\u00e1sti t\u011bla mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Efektivn\u00ed cvi\u010den\u00ed v\u0161ak mohou nejen ulevit od bolesti, ale tak\u00e9 pos\u00edlit z\u00e1dov\u00e9 svaly a zlep\u0161it celkovou pohyblivost. 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