{"id":140071,"date":"2026-05-15T14:38:37","date_gmt":"2026-05-15T12:38:37","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/uvolnovaci-cviky-na-bederni-pater-2\/"},"modified":"2026-07-05T07:02:33","modified_gmt":"2026-07-05T05:02:33","slug":"uvolnovaci-cviky-na-bederni-pater-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/","title":{"rendered":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-kycle-5\/\">Bedern\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-kycle-2\/\">p\u00e1te\u0159 je kl\u00ed\u010dovou<\/a> sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/uvolnovaci-cviky-na-bederni-pater\/\">uvol\u0148ovac\u00ed cviky<\/a>, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jak\u00e9 jsou typy <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-esicka-2\/\">cvik\u016f na bedern\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle\/\">p\u00e1te\u0159<\/a>?<\/li><li>Pro\u010d jsou uvol\u0148ovac\u00ed cviky d\u016fle\u017eit\u00e9?<\/li><li>Kdy cvi\u010dit a jak dlouho?<\/li><li>Jak se vyvarovat chyb p\u0159i cvi\u010den\u00ed?<\/li><li>Jak\u00e9 dopl\u0148ky stravy mohou podpo\u0159it regeneraci?<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Typy uvol\u0148ovac\u00edch cvik\u016f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Protahov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte na \u010dty\u0159ech, s dlani a koleny na zemi. Pomalu se zakula\u0165te, zat\u00edmco vdechujete a vydechujte, sna\u017ete se c\u00edtit prota\u017een\u00ed v doln\u00ed \u010d\u00e1sti zad. Opakujte 5\u201310kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kobra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho, ruce um\u00edst\u011bte pod ramena. Pomalu zvedn\u011bte hrudn\u00edk, zat\u00edmco <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-kycle-4\/\">ky\u010dle z\u016fst\u00e1vaj\u00ed na<\/a> zemi. C\u00edt\u00edte, jak se protahuj\u00ed va\u0161e b\u0159i\u0161n\u00ed svaly a bedra. Dr\u017ete pozici 15\u201330 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-v-sede\/\">Oto\u010den\u00ed v sed\u011b<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si s nohama nat\u00e1hnut\u00fdma p\u0159ed sebou. S pokr\u010denou pravou nohou oto\u010dte trup doprava a op\u0159ete se o prav\u00e9 koleno. Dr\u017ete pozici 15\u201330 sekund, pot\u00e9 opakujte na druh\u00e9 stran\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d jsou uvol\u0148ovac\u00ed cviky d\u016fle\u017eit\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uvol\u0148ovac\u00ed cviky pom\u00e1haj\u00ed zm\u00edrnit nap\u011bt\u00ed a zpevnit svaly opory p\u00e1te\u0159e. Pravideln\u00fdm prov\u00e1d\u011bn\u00edm t\u011bchto cvik\u016f m\u016f\u017eete p\u0159edej\u00edt bolestem zad a zlep\u0161it celkovou pohyblivost. Pom\u00e1haj\u00ed tak\u00e9 zlep\u0161it prokrven\u00ed a regeneraci kost\u00ed a sval\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy pro efektivn\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 cvi\u010dit s rozvahou. Za\u010dn\u011bte pomalu a postupn\u011b zvy\u0161ujte intenzitu. Poslouchejte sv\u00e9 t\u011blo a nevynucujte si pohyby. Pokud poci\u0165ujete silnou bolest, je lep\u0161\u00ed cvi\u010den\u00ed p\u0159eru\u0161it a konzultovat odborn\u00edka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. P\u0159\u00edli\u0161 rychl\u00e9 proveden\u00ed cvik\u016f:<\/strong> Dbejte na pomal\u00e9 a kontrolovan\u00e9 pohyby, kter\u00e9 maximalizuj\u00ed \u00fa\u010dinek protahov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Ignorov\u00e1n\u00ed bolesti:<\/strong> Pokud c\u00edt\u00edte bolest, okam\u017eit\u011b p\u0159esta\u0148te cvi\u010dit. Bolest m\u016f\u017ee b\u00fdt sign\u00e1lem, \u017ee n\u011bco nen\u00ed v po\u0159\u00e1dku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Nedostatek rozcvi\u010den\u00ed:<\/strong> P\u0159ed cvi\u010den\u00edm se d\u016fkladn\u011b prot\u00e1hn\u011bte, co\u017e pom\u016f\u017ee p\u0159ipravit svaly na aktivitu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odborn\u00edka?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pro-seniory-2\/\">se bolest v bedern\u00ed<\/a> \u010d\u00e1sti vrac\u00ed, nebo pokud m\u00e1te pot\u00ed\u017ee s pohybem, nev\u00e1hejte a obra\u0165te se na odborn\u00edka. Stejn\u011b tak se pora\u010fte, pokud c\u00edt\u00edte silnou bolest nebo pocity neobvykl\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle-2\/\">\u00fanavy v oblasti<\/a> zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 dotazy<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-youtube-2\/\">cvi\u010dit na bedern\u00ed<\/a> p\u00e1te\u0159?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je cvi\u010dit 3-4kr\u00e1t t\u00fddn\u011b, v z\u00e1vislosti na va\u0161em stavu a pocitech.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohou uvol\u0148ovac\u00ed cviky pomoci p\u0159i bolestech zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, mohou zm\u00edrnit nap\u011bt\u00ed a zpevnit svaly, co\u017e m\u016f\u017ee p\u0159isp\u011bt k \u00falev\u011b od bolesti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je nutn\u00e9 se p\u0159ed cvi\u010den\u00edm rozcvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, rozcvi\u010den\u00ed pom\u016f\u017ee minimalizovat riziko zran\u011bn\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 cviky jsou nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednoduch\u00fdmi protahovac\u00edmi cviky, jako jsou kobra nebo oto\u010den\u00ed v sed\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee kloubn\u00ed v\u00fd\u017eiva p\u0159i bolesti zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">Kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO<\/a> m\u016f\u017ee podpo\u0159it regeneraci a zdrav\u00ed pohybov\u00e9ho apar\u00e1tu, pokud se pot\u00fdk\u00e1te s bolestmi.<\/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\/cviky-na-esicka-5\/\">Cviky na es\u00ed\u010dka: Jak na to spr\u00e1vn\u011b?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-esicka-3\/\">Cvi\u010den\u00ed na es\u00ed\u010dka: Osv\u011b\u017ete sv\u016fj pohybov\u00fd apar\u00e1t<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-esicka-6\/\">Efektivn\u00ed cviky na e\u0161i\u010dka pro zpevn\u011bn\u00ed t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-esicko\/\">Cviky na es\u00ed\u010dko: Jak na jejich spr\u00e1vn\u00e9 proveden\u00ed<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159? Pro\u010d &#8230; <a title=\"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/\" aria-label=\"\u010c\u00edst v\u00edce o Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":140797,"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":[1279,8,888,676,1016,2040,548,10],"class_list":["post-140071","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-cviceni","tag-cviky","tag-prevence","tag-rehabilitace","tag-uvolneni","tag-zada","tag-zdravi"],"better_featured_image":{"id":140797,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a rehabilitace","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\/uvolnovaci-cviky-na-bederni-pater-2.webp","filesize":61472,"sizes":{"medium":{"file":"uvolnovaci-cviky-na-bederni-pater-2-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":8390,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2-300x300.webp"},"thumbnail":{"file":"uvolnovaci-cviky-na-bederni-pater-2-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":3588,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2-150x150.webp"},"medium_large":{"file":"uvolnovaci-cviky-na-bederni-pater-2-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":26526,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-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":140071,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-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 p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou\" \/>\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 p\u00e1te\u0159,cvi\u010den\u00ed,cviky,prevence,rehabilitace,uvoln\u011bn\u00ed,z\u00e1da,zdrav\u00ed,blog,fitness\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-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=\"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2.webp\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2.webp\" \/>\n\t\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t\t<meta property=\"article:tag\" content=\"bedern\u00ed p\u00e1te\u0159\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010den\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"cviky\" \/>\n\t\t<meta property=\"article:tag\" content=\"prevence\" \/>\n\t\t<meta property=\"article:tag\" content=\"rehabilitace\" \/>\n\t\t<meta property=\"article:tag\" content=\"uvoln\u011bn\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"z\u00e1da\" \/>\n\t\t<meta property=\"article:tag\" content=\"zdrav\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"blog\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2026-05-15T12:38:37+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2026-07-05T05:02:33+00:00\" \/>\n\t\t<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CviceniNaDoma\" \/>\n\t\t<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:site\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou\" \/>\n\t\t<meta name=\"twitter:creator\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/uvolnovaci-cviky-na-bederni-pater-2\\\/#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"position\":2,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"position\":3,\"name\":\"Zdrav\\u00ed\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"position\":4,\"name\":\"Rehabilitace\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/uvolnovaci-cviky-na-bederni-pater-2\\\/#listItem\",\"name\":\"Uvol\\u0148ovac\\u00ed cviky na bedern\\u00ed p\\u00e1te\\u0159 pro ka\\u017ed\\u00e9ho\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/uvolnovaci-cviky-na-bederni-pater-2\\\/#listItem\",\"position\":5,\"name\":\"Uvol\\u0148ovac\\u00ed cviky na bedern\\u00ed p\\u00e1te\\u0159 pro ka\\u017ed\\u00e9ho\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#person\",\"name\":\"Jan And\\u011bl\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/uvolnovaci-cviky-na-bederni-pater-2\\\/#personImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA\",\"width\":96,\"height\":96,\"caption\":\"Jan And\\u011bl\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/CentrumPrevenceCukrovky\\\/\",\"https:\\\/\\\/x.com\\\/ZDRAVISUSMEVEM\",\"https:\\\/\\\/www.instagram.com\\\/revolucnicviceni.cz\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCdT8jko-srFi4vc9TbOdKHA\"]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#website\",\"url\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/\",\"name\":\"Revolu\\u010dn\\u00edCvi\\u010den\\u00ed.cz\",\"alternateName\":\"EL-EL\\u00c1STICO a 6-ti minutovka cvi\\u010den\\u00ed\",\"description\":\"Fit and Slim Club\",\"inLanguage\":\"cs-CZ\",\"publisher\":{\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#person\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO Pro -->\r\n\t\t<title>Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl<\/title>\n\n","aioseo_head_json":{"title":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl","description":"Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou","canonical_url":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/","robots":"max-image-preview:large","keywords":"bedern\u00ed p\u00e1te\u0159,cvi\u010den\u00ed,cviky,prevence,rehabilitace,uvoln\u011bn\u00ed,z\u00e1da,zdrav\u00ed,blog,fitness","webmasterTools":{"msvalidate.01":"cf6fee0085ec4bfcb61c5468e8a44e97","yandex-verification":"d87c8c35ed22268b","miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BreadcrumbList","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#listItem","position":1,"name":"Home","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","position":2,"name":"Blog","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","position":3,"name":"Zdrav\u00ed","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","position":4,"name":"Rehabilitace","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/#listItem","name":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/#listItem","position":5,"name":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho","previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"}}]},{"@type":"Person","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#person","name":"Jan And\u011bl","image":{"@type":"ImageObject","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/#personImage","url":"https:\/\/secure.gravatar.com\/avatar\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA","width":96,"height":96,"caption":"Jan And\u011bl"},"sameAs":["https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","https:\/\/x.com\/ZDRAVISUSMEVEM","https:\/\/www.instagram.com\/revolucnicviceni.cz\/","https:\/\/www.youtube.com\/channel\/UCdT8jko-srFi4vc9TbOdKHA"]},{"@type":"WebSite","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#website","url":"https:\/\/revolucnicviceni.cz\/cs_cz\/","name":"Revolu\u010dn\u00edCvi\u010den\u00ed.cz","alternateName":"EL-EL\u00c1STICO a 6-ti minutovka cvi\u010den\u00ed","description":"Fit and Slim Club","inLanguage":"cs-CZ","publisher":{"@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#person"}}]},"og:locale":"cs_CZ","og:site_name":"Jan And\u011bl | Fit and Slim Club","og:type":"article","og:title":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl","og:description":"Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou","og:url":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/","og:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2.webp","og:image:secure_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/uvolnovaci-cviky-na-bederni-pater-2.webp","og:image:width":1024,"og:image:height":1024,"article:tag":["bedern\u00ed p\u00e1te\u0159","cvi\u010den\u00ed","cviky","prevence","rehabilitace","uvoln\u011bn\u00ed","z\u00e1da","zdrav\u00ed","blog","fitness"],"article:published_time":"2026-05-15T12:38:37+00:00","article:modified_time":"2026-07-05T05:02:33+00:00","article:publisher":"https:\/\/www.facebook.com\/CviceniNaDoma","article:author":"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","twitter:card":"summary_large_image","twitter:site":"@ZDRAVISUSMEVEM","twitter:title":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho | Jan And\u011bl","twitter:description":"Bedern\u00ed p\u00e1te\u0159 je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho apar\u00e1tu. Starosti s jej\u00edm proh\u00fdb\u00e1n\u00edm, bolestmi nebo nap\u011bt\u00edm jsou dnes \u010dast\u00e9 a mohou m\u00edt negativn\u00ed dopad na na\u0161i ka\u017edodenn\u00ed \u010dinnost. Tento \u010dl\u00e1nek v\u00e1m p\u0159in\u00e1\u0161\u00ed u\u017eite\u010dn\u00e9 uvol\u0148ovac\u00ed cviky, kter\u00e9 mohou pomoci zlep\u0161it va\u0161i flexibilitu a zm\u00edrnit nap\u011bt\u00ed v t\u00e9to d\u016fle\u017eit\u00e9 oblasti. Jak\u00e9 jsou typy cvik\u016f na bedern\u00ed p\u00e1te\u0159?Pro\u010d jsou","twitter:creator":"@ZDRAVISUSMEVEM","twitter:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg"},"aioseo_meta_data":{"post_id":"140071","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"seo_analyzer_scan_date":null,"breadcrumb_settings":null,"limit_modified_date":false,"reviewed_by":null,"open_ai":null,"ai":null,"created":"2026-05-15 08:35:46","updated":"2026-07-05 05:02:39"},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/\" title=\"Home\">Home<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/\" title=\"Blog\">Blog<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/\" title=\"Zdrav\u00ed\">Zdrav\u00ed<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/\" title=\"Rehabilitace\">Rehabilitace<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\tUvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho\n<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/"},{"label":"Blog","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/"},{"label":"Zdrav\u00ed","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/"},{"label":"Rehabilitace","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/"},{"label":"Uvol\u0148ovac\u00ed cviky na bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/uvolnovaci-cviky-na-bederni-pater-2\/"}],"_links":{"self":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/comments?post=140071"}],"version-history":[{"count":3,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140071\/revisions"}],"predecessor-version":[{"id":235334,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140071\/revisions\/235334"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/media\/140797"}],"wp:attachment":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/media?parent=140071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/categories?post=140071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/tags?post=140071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}