{"id":141853,"date":"2026-05-17T01:10:11","date_gmt":"2026-05-16T23:10:11","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-bedra-2\/"},"modified":"2026-07-05T07:50:30","modified_gmt":"2026-07-05T05:50:30","slug":"cviky-na-bolava-zada-bedra-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bolava-zada-bedra-2\/","title":{"rendered":"Cviky na bolav\u00e1 z\u00e1da bedra: Jak si pomoci efektivn\u011b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bolest v bedern\u00ed oblasti je probl\u00e9m, se kter\u00fdm se pot\u00fdk\u00e1 mnoh\u00e9 z n\u00e1s. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-kolena-2\/\">ulevit od bolesti<\/a> a zlep\u0161it celkovou funk\u010dnost na\u0161eho pohybov\u00e9ho apar\u00e1tu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9 ka\u017edodenn\u00ed rutiny.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prota\u017een\u00ed doln\u00ed \u010d\u00e1sti zad<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-posileni-brisnich-svalu-2\/\">Pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a><\/li>\n<li>Zpevn\u011bn\u00ed sval\u016f kolem p\u00e1te\u0159e<\/li>\n<li>Uvoln\u011bn\u00ed nap\u011bt\u00ed v ky\u010dl\u00edch<\/li>\n<li>Stabilita a rovnov\u00e1ha<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cviky na <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolava-zada-2\/\">bolav\u00e1 z\u00e1da<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-bedra-2\/\">bedra<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prota\u017een\u00ed doln\u00ed \u010d\u00e1sti zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00edm z nejjednodu\u0161\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch cvik\u016f je prota\u017een\u00ed doln\u00ed \u010d\u00e1sti zad. Lehn\u011bte si <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-5\/\">na z\u00e1da, pokr\u010dte<\/a> kolena a nechte je klesnout na jednu stranu, zat\u00edmco hlava z\u016fst\u00e1v\u00e1 na opa\u010dn\u00e9 stran\u011b. Dr\u017ete tuto pozici 20-30 sekund a pot\u00e9 opakujte na druhou stranu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Siln\u00e9 b\u0159i\u0161n\u00ed svaly jsou d\u016fle\u017eit\u00e9 pro stabilizaci cel\u00e9 p\u00e1te\u0159e. M\u016f\u017eete vyzkou\u0161et cvik &#8222;plank&#8220;, kdy le\u017e\u00edte na b\u0159i\u0161e a nasad\u00edte se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete t\u011blo v rovn\u00e9 linii a sna\u017ete se b\u00fdt v t\u00e9to pozici minim\u00e1ln\u011b 30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zpevn\u011bn\u00ed sval\u016f kolem p\u00e1te\u0159e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vytvo\u0159en\u00ed siln\u00e9ho \u201ez\u00e1kladu\u201c kolem p\u00e1te\u0159e je kl\u00ed\u010dov\u00fdm prvkem v prevenci bolest\u00ed zad. Cvik &#8222;most&#8220; je ide\u00e1ln\u00ed. <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada\/\">Lehn\u011bte si na z\u00e1da<\/a>, pokr\u010dte kolena a zvedn\u011bte p\u00e1nev sm\u011brem k nebi, \u010d\u00edm\u017e vytvo\u0159\u00edte p\u0159\u00edmku od kolen po ramena. Dr\u017ete 3-5 sekund a zp\u011bt dol\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Uvoln\u011bn\u00ed nap\u011bt\u00ed v ky\u010dl\u00edch<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jemn\u00e9 pohyby, jako je &#8222;kol\u00e9b\u00e1n\u00ed ky\u010dl\u00ed&#8220; (seda\u010dka na podlaze s pokr\u010den\u00fdmi koleny), mohou p\u016fsobit osv\u011b\u017euj\u00edc\u00edm dojmem. Pomalu se nakl\u00e1n\u011bjte z jedn\u00e9 strany na druhou, \u010d\u00edm\u017e uvol\u0148ujete nap\u011bt\u00ed v oblasti ky\u010dl\u00ed a doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Stabilita a rovnov\u00e1ha<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cviky na stabilitu, jako je &#8222;stoj na jedn\u00e9 noze&#8220;, pom\u00e1haj\u00ed zpevnit konzistenci va\u0161eho t\u011bla. Postavte se na jednu nohu a dr\u017ete rovnov\u00e1hu 20-30 sekund, pot\u00e9 vym\u011b\u0148te nohu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/bolava-zada-cviceni-2\/\">cvi\u010den\u00ed na bolav\u00e1<\/a> z\u00e1da<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159eh\u00e1n\u011bn\u00ed s intenzitou a po\u010dtem opakov\u00e1n\u00ed.<\/li>\n<li>Ignorov\u00e1n\u00ed bolesti \u2013 je d\u016fle\u017eit\u00e9 se zastavit, pokud c\u00edt\u00edte zhor\u0161en\u00ed.<\/li>\n<li>Nedostatek zah\u0159\u00e1t\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n<li>Omezen\u00e1 variabilita pohyb\u016f \u2013 sna\u017ete se m\u011bnit cviky a p\u0159izp\u016fsobit je sv\u00fdm pot\u0159eb\u00e1m.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odbornou pomoc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1 d\u00e9le ne\u017e n\u011bkolik dn\u00ed, nebo pokud ji doprov\u00e1z\u00ed siln\u00e9 ztuhnut\u00ed, otok nebo jin\u00e9 nep\u0159\u00edjemn\u00e9 p\u0159\u00edznaky, je d\u016fle\u017eit\u00e9 vyhledat odborn\u00edka. Odborn\u00edci na fyzioterapii nebo ortopedie mohou nab\u00eddnout efektivn\u00ed \u0159e\u0161en\u00ed a \u00fa\u010dinn\u011bj\u0161\u00ed tr\u00e9ninkov\u00fd pl\u00e1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolava-zada-4\/\">jsou nejlep\u0161\u00ed na bolav\u00e1 z\u00e1da<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vhodn\u00e9 jsou <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-bedra\/\">cviky na prota\u017een\u00ed, pos\u00edlen\u00ed b\u0159i\u0161n\u00edch<\/a> sval\u016f, a cvi\u010den\u00ed na stabilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit s bolest\u00ed zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed m\u016f\u017ee b\u00fdt p\u0159\u00ednosn\u00e9, ale pokud je bolest siln\u00e1, je l\u00e9pe nejprve konzultovat odborn\u00edka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit alespo\u0148 2-3x t\u00fddn\u011b, s zam\u011b\u0159en\u00edm na c\u00edlen\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolave-zada\/\">cviky na doln\u00ed z\u00e1da<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu podpo\u0159it regeneraci zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b cvi\u010den\u00ed m\u016f\u017eete zv\u00e1\u017eit u\u017e\u00edv\u00e1n\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">kloubn\u00ed v\u00fd\u017eivu EL-EL\u00c1STICO<\/a>, kter\u00e1 obsahuje protiz\u00e1n\u011btliv\u00e9 l\u00e1tky a stavebn\u00ed prvky pro obnovu po\u0161kozen\u00fdch struktur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou pom\u016fcky pro cvi\u010den\u00ed u\u017eite\u010dn\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pom\u016fcky jako gymball nebo odporov\u00e9 gumy mohou zpest\u0159it v\u00e1\u0161 tr\u00e9nink a zlep\u0161it efektivitu cvik\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\/cviky-na-bolavou-kycel-4\/\">Cviky na bolavou ky\u010del: Jak se zbavit nepohodl\u00ed efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/mast-na-bolave-klouby-dr-max\/\">Mast na bolav\u00e9 klouby Dr. Max: Co pot\u0159ebujete v\u011bd\u011bt<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolave-rameno-babske-rady\/\">Babsk\u00e9 rady na bolav\u00e9 rameno: co funguje?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/co-na-bolavou-patu\/\">Co na bolavou patu: p\u0159\u00ed\u010diny a efektivn\u00ed tipy<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolest v bedern\u00ed oblasti je probl\u00e9m, se kter\u00fdm se pot\u00fdk\u00e1 mnoh\u00e9 z n\u00e1s. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci ulevit od bolesti a zlep\u0161it celkovou funk\u010dnost na\u0161eho pohybov\u00e9ho apar\u00e1tu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9 ka\u017edodenn\u00ed rutiny. Prota\u017een\u00ed doln\u00ed \u010d\u00e1sti zad Pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f Zpevn\u011bn\u00ed sval\u016f kolem &#8230; <a title=\"Cviky na bolav\u00e1 z\u00e1da bedra: Jak si pomoci efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bolava-zada-bedra-2\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na bolav\u00e1 z\u00e1da bedra: Jak si pomoci efektivn\u011b\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":142524,"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":[1573,470,8,1395,7920,638,1508,10],"class_list":["post-141853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bedra","tag-bolest-zad","tag-cviceni","tag-fyzioterapie","tag-gymnastika","tag-kloubni-vyziva","tag-wellness","tag-zdravi"],"better_featured_image":{"id":142524,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: bolest zad.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bolava-zada-bedra-2.webp","filesize":43346,"sizes":{"medium":{"file":"cviky-na-bolava-zada-bedra-2-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":4992,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-bedra-2-300x300.webp"},"thumbnail":{"file":"cviky-na-bolava-zada-bedra-2-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":2228,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-bedra-2-150x150.webp"},"medium_large":{"file":"cviky-na-bolava-zada-bedra-2-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":14690,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-bedra-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":141853,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-bedra-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=\"Bolest v bedern\u00ed oblasti je probl\u00e9m, se kter\u00fdm se pot\u00fdk\u00e1 mnoh\u00e9 z n\u00e1s. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci ulevit od bolesti a zlep\u0161it celkovou funk\u010dnost na\u0161eho pohybov\u00e9ho apar\u00e1tu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9 ka\u017edodenn\u00ed rutiny. 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