{"id":143007,"date":"2026-05-18T12:14:28","date_gmt":"2026-05-18T10:14:28","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/namozene-svaly-na-zadech\/"},"modified":"2026-07-05T08:44:53","modified_gmt":"2026-07-05T06:44:53","slug":"namozene-svaly-na-zadech","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/namozene-svaly-na-zadech\/","title":{"rendered":"Jak zvl\u00e1dnout namo\u017een\u00e9 svaly na z\u00e1dech"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/co-na-namozene-svaly-2\/\">Namo\u017een\u00e9 svaly<\/a> na z\u00e1dech jsou \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. A\u0165 u\u017e jste sportovec, nebo se jen sna\u017e\u00edte udr\u017eet aktivn\u00ed \u017eivotn\u00ed styl, bolesti v z\u00e1dech mohou b\u00fdt p\u0159ek\u00e1\u017ekou. Na\u0161t\u011bst\u00ed existuje n\u011bkolik \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak se s nimi vyrovnat a podpo\u0159it regeneraci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na p\u0159\u00ed\u010diny a triky, jak zm\u00edrnit nep\u0159\u00edjemnosti, a tak\u00e9 na u\u017eite\u010dn\u00e9 tipy pro prevenci.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00ed\u010diny <a href=\"https:\/\/revolucnicviceni.cz\/namozene-svaly-2\/\">namo\u017een\u00fdch sval\u016f na<\/a> z\u00e1dech<\/li>\n<li>Jak zm\u00edrnit bolest<\/li>\n<li>Tipy pro prevenci<\/li>\n<li>Praktick\u00e9 cvi\u010den\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-zad-2\/\">pro pos\u00edlen\u00ed zad<\/a><\/li>\n<li>Spole\u010dn\u00e9 omyly a chyby<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">P\u0159\u00ed\u010diny <a href=\"https:\/\/revolucnicviceni.cz\/namozene-svaly\/\">namo\u017een\u00fdch sval\u016f<\/a> na z\u00e1dech<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/co-na-namozene-svaly\/\">Namo\u017een\u00e9 svaly<\/a> mohou b\u00fdt v\u00fdsledkem r\u016fzn\u00fdch faktor\u016f. Mezi nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159et\u00ed\u017een\u00ed p\u0159i fyzick\u00e9 aktivit\u011b<\/li>\n<li>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i pr\u00e1ci nebo sezen\u00ed<\/li>\n<li>Nedostate\u010dn\u00e9 prota\u017een\u00ed p\u0159ed cvi\u010den\u00edm<\/li>\n<li>Stres a nap\u011bt\u00ed<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak zm\u00edrnit bolest<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se u\u017e pot\u00fdk\u00e1te s namo\u017een\u00fdmi svaly, zde je n\u011bkolik efektivn\u00edch tip\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpo\u010dinek a klid \u2013 dejte sval\u016fm \u010das se zotavit.<\/li>\n<li>Ledov\u00e9 obklady \u2013 aplikace ledu m\u016f\u017ee pomoci zm\u00edrnit otoky a bolest.<\/li>\n<li>Protahovac\u00ed cvi\u010den\u00ed \u2013 jemn\u00e9 prota\u017een\u00ed m\u016f\u017ee ulevit od nap\u011bt\u00ed.<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">Kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO<\/a> \u2013 dopln\u011bn\u00ed protiz\u00e1n\u011btliv\u00fdch l\u00e1tek m\u016f\u017ee <a href=\"https:\/\/revolucnicviceni.cz\/namozene-svaly-3\/\">podpo\u0159it regeneraci a<\/a> sn\u00ed\u017eit bolest.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy pro prevenci<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prevence je kl\u00ed\u010dem k udr\u017een\u00ed zdrav\u00fdch zad. Zde jsou n\u011bkter\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/zdrava-zada-cviceni\/\">praktick\u00e9 rady<\/a>, kter\u00e9 m\u016f\u017eete zahrnout do ka\u017edodenn\u00edho \u017eivota:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodr\u017eujte spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla \u2013 sna\u017ete se sed\u011bt a st\u00e1t vzp\u0159\u00edmen\u011b.<\/li>\n<li>Pravideln\u011b cvi\u010dte \u2013 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zpevneni-zadovych-svalu\/\">zpevn\u011bn\u00ed z\u00e1dov\u00fdch sval\u016f<\/a> vytvo\u0159\u00ed lep\u0161\u00ed oporu.<\/li>\n<li>Vyhn\u011bte se dlouh\u00e9mu sezen\u00ed \u2013 pravideln\u011b se protahujte a h\u00fdbejte.<\/li>\n<li>V\u011bnujte pozornost technice p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 cvi\u010den\u00ed pro pos\u00edlen\u00ed zad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje n\u011bkolik cvik\u016f, kter\u00e9 mohou pomoci pos\u00edlit <a href=\"https:\/\/revolucnicviceni.cz\/namozene-zadove-svaly\/\">z\u00e1dov\u00e9 svaly<\/a> a p\u0159edch\u00e1zet tak namo\u017een\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Plank \u2013 posiluje cel\u00e9 t\u011blo, v\u010detn\u011b zad.<\/li>\n<li>Most \u2013 posiluje bedern\u00ed svaly a zlep\u0161uje stabilitu.<\/li>\n<li>Prota\u017een\u00ed ko\u010dky \u2013 uvol\u0148uje nap\u011bt\u00ed v p\u00e1te\u0159i.<\/li>\n<li>J\u00f3gov\u00e9 pozice jako pes hlavou dol\u016f \u2013 pom\u00e1h\u00e1 prota\u017een\u00ed a uvoln\u011bn\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Spole\u010dn\u00e9 omyly a chyby<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i bolesti zad se lid\u00e9 \u010dasto dopou\u0161t\u011bj\u00ed n\u011bkolika omyl\u016f, kter\u00e9 mohou v\u00e9st k dal\u0161\u00edm probl\u00e9m\u016fm:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ignorov\u00e1n\u00ed p\u0159\u00edznak\u016f \u2013 nezapom\u00ednejte na prevenci a p\u00e9\u010di o sv\u00e9 t\u011blo.<\/li>\n<li>P\u0159\u00edli\u0161 rychl\u00fd n\u00e1vrat k fyzick\u00e9 aktivit\u011b \u2013 dejte si \u010das na zotaven\u00ed.<\/li>\n<li>Vkl\u00e1d\u00e1n\u00ed d\u016frazu na silov\u00e9 cvi\u010den\u00ed bez dostate\u010dn\u00e9 flexibility \u2013 d\u016fle\u017eit\u00e9 je vyrovnat oboj\u00ed.<\/li>\n<li>Sedav\u00fd \u017eivotn\u00ed styl \u2013 sna\u017ete se za\u0159adit do dne v\u00edce pohybu.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e se svaly zotav\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1le\u017e\u00ed na obt\u00ed\u017enosti zran\u011bn\u00ed, ale v\u011bt\u0161ina svalov\u00fdch nap\u011bt\u00ed se obvykle zlep\u0161\u00ed b\u011bhem n\u011bkolika dn\u00ed a\u017e t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou dostupn\u00e9 l\u00e9ky na \u00falevu od bolesti?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jak\u00e9koliv voln\u011b prodejn\u00e9 l\u00e9ky mohou pomoci, ale je nejlep\u0161\u00ed konzultovat to s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky jsou nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/skola-zad-cviky\/\">pro zdrav\u00e1 z\u00e1da<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vhodn\u00e1 jsou protahovac\u00ed cvi\u010den\u00ed, posilovac\u00ed cviky zam\u011b\u0159en\u00e9 na core stabilitu a j\u00f3gov\u00e9 pozice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit, kdy\u017e m\u011b bol\u00ed z\u00e1da?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te silnou bolest, je lep\u0161\u00ed odpo\u010d\u00edvat. Jemn\u00e9 protahov\u00e1n\u00ed m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00e9, ale konzultace s odborn\u00edkem je doporu\u010den\u00e1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy je \u010das nav\u0161t\u00edvit l\u00e9ka\u0159e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1 d\u00e9le ne\u017e t\u00fdden nebo pokud se zhor\u0161uje, je dobr\u00e9 vyhledat odbornou pomoc.<\/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\/namozene-rameno-lecba\/\">\u00da\u010dinn\u00e1 l\u00e9\u010dba namo\u017een\u00e9ho ramene: Tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/namozeny-palec-u-ruky\/\">Namo\u017een\u00fd palec u ruky: Jak se s n\u00edm vypo\u0159\u00e1dat?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/namozeny-krk\/\">Jak se zbavit namo\u017een\u00e9ho krku: tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/namozena-zada-zad-v-krizi\/\">Jak se vypo\u0159\u00e1dat s namo\u017een\u00fdmi z\u00e1dy v k\u0159\u00ed\u017ei<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Namo\u017een\u00e9 svaly na z\u00e1dech jsou \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. A\u0165 u\u017e jste sportovec, nebo se jen sna\u017e\u00edte udr\u017eet aktivn\u00ed \u017eivotn\u00ed styl, bolesti v z\u00e1dech mohou b\u00fdt p\u0159ek\u00e1\u017ekou. Na\u0161t\u011bst\u00ed existuje n\u011bkolik \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak se s nimi vyrovnat a podpo\u0159it regeneraci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na p\u0159\u00ed\u010diny a triky, jak zm\u00edrnit &#8230; <a title=\"Jak zvl\u00e1dnout namo\u017een\u00e9 svaly na z\u00e1dech\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/namozene-svaly-na-zadech\/\" aria-label=\"\u010c\u00edst v\u00edce o Jak zvl\u00e1dnout namo\u017een\u00e9 svaly na z\u00e1dech\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":143960,"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":[2,258,1802,8747,308],"tags":[432,8,97,21,13252,1508,548],"class_list":["post-143007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bolest","tag-cviceni","tag-klouby","tag-regenerace","tag-svalova-bolest","tag-wellness","tag-zada"],"better_featured_image":{"id":143960,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a wellness","caption":"Ilustrace k t\u00e9matu: svalov\u00e1 bolest.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/namozene-svaly-na-zadech.webp","filesize":212812,"sizes":{"medium":{"file":"namozene-svaly-na-zadech-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":14208,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/namozene-svaly-na-zadech-300x300.webp"},"thumbnail":{"file":"namozene-svaly-na-zadech-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":4510,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/namozene-svaly-na-zadech-150x150.webp"},"medium_large":{"file":"namozene-svaly-na-zadech-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":98860,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/namozene-svaly-na-zadech-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":143007,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/namozene-svaly-na-zadech.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=\"Namo\u017een\u00e9 svaly na z\u00e1dech jsou \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. A\u0165 u\u017e jste sportovec, nebo se jen sna\u017e\u00edte udr\u017eet aktivn\u00ed \u017eivotn\u00ed styl, bolesti v z\u00e1dech mohou b\u00fdt p\u0159ek\u00e1\u017ekou. Na\u0161t\u011bst\u00ed existuje n\u011bkolik \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak se s nimi vyrovnat a podpo\u0159it regeneraci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na p\u0159\u00ed\u010diny a triky, jak zm\u00edrnit\" \/>\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=\"bolest,cvi\u010den\u00ed,klouby,regenerace,svalov\u00e1 bolest,wellness,z\u00e1da,blog,fitness,pohybov\u00fd apar\u00e1t,zdrav\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/namozene-svaly-na-zadech\/\" \/>\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=\"Jak zvl\u00e1dnout namo\u017een\u00e9 svaly na z\u00e1dech | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Namo\u017een\u00e9 svaly na z\u00e1dech jsou \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. A\u0165 u\u017e jste sportovec, nebo se jen sna\u017e\u00edte udr\u017eet aktivn\u00ed \u017eivotn\u00ed styl, bolesti v z\u00e1dech mohou b\u00fdt p\u0159ek\u00e1\u017ekou. Na\u0161t\u011bst\u00ed existuje n\u011bkolik \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak se s nimi vyrovnat a podpo\u0159it regeneraci. 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