{"id":15388,"date":"2026-05-12T11:10:51","date_gmt":"2026-05-12T09:10:51","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycli\/"},"modified":"2026-06-27T14:37:51","modified_gmt":"2026-06-27T12:37:51","slug":"cviky-na-uvolneni-kycli","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-uvolneni-kycli\/","title":{"rendered":"Cviky na uvoln\u011bn\u00ed ky\u010dl\u00ed: Jednoduch\u00e9 a \u00fa\u010dinn\u00e9 postupy"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycli-3\/\">Uvoln\u011bn\u00ed ky\u010dl\u00ed<\/a> je kl\u00ed\u010dov\u00e9 pro zaji\u0161t\u011bn\u00ed pohyblivosti a p\u0159edch\u00e1zen\u00ed bolestem u\u017e nejen p\u0159i sportu, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na jednoduch\u00e9 a \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou zm\u00edrnit nap\u011bt\u00ed v t\u00e9to oblasti. A\u0165 u\u017e se pot\u00fdk\u00e1te s bolest\u00ed nebo jen hled\u00e1te zp\u016fsob, jak zlep\u0161it flexibilitu, zde najdete cvi\u010den\u00ed, kter\u00e1 se daj\u00ed snadno za\u0159adit do va\u0161\u00ed rutiny.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Pro\u010d je d\u016fle\u017eit\u00e9 uvol\u0148ovat ky\u010dle<\/li>\n  <li>Nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycli-4\/\">cviky pro uvoln\u011bn\u00ed ky\u010dl\u00ed<\/a><\/li>\n  <li>Pravidelnost a zvyky<\/li>\n  <li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li>\n  <li>Kdy konzultovat odborn\u00edka<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 uvol\u0148ovat ky\u010dle<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161e ky\u010dle hraj\u00ed z\u00e1sadn\u00ed roli v pohybu, stabilit\u011b a celkov\u00e9m zdrav\u00ed. Nap\u011bt\u00ed v t\u00e9to oblasti m\u016f\u017ee v\u00e9st k mnoha probl\u00e9m\u016fm, jako je <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pro-seniory-2\/\">bolest zad, omezen\u00ed pohyb\u016f<\/a> a dokonce i probl\u00e9my s ch\u016fz\u00ed. Uvoln\u011bn\u00ed ky\u010dl\u00ed p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed flexiblit\u011b, co\u017e m\u016f\u017ee zlep\u0161it v\u00fdsledky ve sportu a ka\u017edodenn\u00edm \u017eivot\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-uvolneni\/\">cviky pro uvoln\u011bn\u00ed<\/a> ky\u010dl\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sedi\u010dka s prota\u017een\u00edm<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na zem s nohama rozta\u017een\u00fdma. Pomalu se naklo\u0148te vp\u0159ed a sna\u017ete se dotknout zem\u011b. T\u00edmto cvikem uvoln\u00edte svaly v oblasti ky\u010dl\u00ed a t\u00edm zlep\u0161\u00edte jejich flexibilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Posilova\u010dka ky\u010deln\u00ed rotace<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdma nohama. Pomalu je ot\u00e1\u010dejte ze strany na stranu. Tento cvik pom\u00e1h\u00e1 <a href=\"https:\/\/revolucnicviceni.cz\/uvolnovaci-cviky-na-bederni-pater\/\">uvolnit nap\u011bt\u00ed a zlep\u0161it pohyblivost<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u00danosy nohou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte na jedn\u00e9 noze a druhou nohu pomalu zvedn\u011bte do strany. Dr\u017ete t\u011blo vzp\u0159\u00edmen\u00e9. Tento cvik posiluje svaly kolem <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-a-kycle-3\/\">ky\u010dle a zlep\u0161uje<\/a> stabilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zano\u017een\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stoupn\u011bte si a ud\u011blejte krok zp\u011bt jednou nohou. Ohn\u011bte koleno tak, aby nebylo p\u0159ed chodidlem. Opakujte na ob\u011b nohy. Tento cvik posiluje zadn\u00ed \u010d\u00e1st stehen a zlep\u0161uje pru\u017enost ky\u010dle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pravidelnost a zvyky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eitou sou\u010d\u00e1st\u00ed jak\u00e9hokoli cvi\u010den\u00ed je pravidelnost. Sna\u017ete se za\u0159azovat tyto cviky do va\u0161\u00ed denn\u00ed rutiny. Nemus\u00edte tr\u00e1vit hodiny v posilovn\u011b; <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a> v\u00e1m m\u016f\u017ee poskytnout efektivn\u00ed a rychl\u00e9 tr\u00e9ninky, kter\u00e9 zlep\u0161\u00ed va\u0161i kondici i s\u00edlu.<\/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>Ne\u017e se pust\u00edte do cvi\u010den\u00ed, nikdy se nezapome\u0148te rozcvi\u010dit.<\/li>\n  <li>P\u0159i prota\u017een\u00ed nezapome\u0148te d\u00fdchat. Zadr\u017eov\u00e1n\u00ed dechu m\u016f\u017ee zp\u016fsobit nap\u011bt\u00ed.<\/li>\n  <li>Ned\u011blejte cviky na s\u00edlu, pokud se c\u00edt\u00edte unaven\u00ed nebo bolestiv\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy konzultovat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poc\u00edt\u00edte silnou bolest, kter\u00e1 p\u0159etrv\u00e1v\u00e1 i po uvoln\u011bn\u00ed, nebo pokud m\u00e1te probl\u00e9m s pohybem, je dobr\u00e9 se obr\u00e1tit na odborn\u00edka. Nezajistit si spr\u00e1vnou p\u00e9\u010di m\u016f\u017ee zp\u016fsobit z\u00e1va\u017en\u011bj\u0161\u00ed probl\u00e9my.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-uvolneni-kycli\/\">cvi\u010den\u00ed na uvoln\u011bn\u00ed ky\u010dl\u00ed<\/a> prov\u00e1d\u011bt?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b bychom m\u011bli do sv\u00e9 rutiny za\u0159adit <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycli-2\/\">cviky na uvoln\u011bn\u00ed ky\u010dl\u00ed<\/a> alespo\u0148 2\u20133kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-kycle-2\/\">Pom\u016f\u017ee mi uvoln\u011bn\u00ed<\/a> ky\u010dl\u00ed p\u0159i bolestech zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, uvoln\u011bn\u00ed ky\u010dl\u00ed m\u016f\u017ee pomoci zm\u00edrnit bolesti zad, proto\u017ee \u010dasto jsou tyto oblasti vz\u00e1jemn\u011b propojen\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou tato cvi\u010den\u00ed vhodn\u00e1 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-zad\/\">pro ka\u017ed\u00e9ho<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed za\u010d\u00e1tkem jak\u00e9hokoli cvi\u010den\u00ed je v\u017edy dobr\u00e9 konzultovat sv\u00e9 aktivity s odborn\u00edkem, zejm\u00e9na pokud m\u00e1te zdravotn\u00ed probl\u00e9my.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co d\u011blat, pokud se mi cvi\u010den\u00ed zd\u00e1 p\u0159\u00edli\u0161 slo\u017eit\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednodu\u0161\u0161\u00edmi variantami cvik\u016f a postupn\u011b p\u0159id\u00e1vejte n\u00e1ro\u010dnost, a\u017e se budete c\u00edtit pohodln\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak pozn\u00e1m, \u017ee cviky funguj\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poc\u00edt\u00edte uvoln\u011bn\u00ed a v\u011bt\u0161\u00ed flexibilitu v oblasti ky\u010dl\u00ed, jste na spr\u00e1vn\u00e9 cest\u011b.<\/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\/joga-na-zidli-cviky\/\">J\u00f3ga na \u017eidli: Cviky pro ka\u017ed\u00fd den<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-panevni-dno-video\/\">Cviky na p\u00e1nevn\u00ed dno: Jak na to krok za krokem<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pater-cviky\/\">Cviky na bedern\u00ed p\u00e1te\u0159: Jak pos\u00edlit a uvolnit z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zidli-pro-seniory\/\">Cviky na \u017eidli pro seniory: Snadn\u00e9 a efektivn\u00ed tr\u00e9ninky<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Uvoln\u011bn\u00ed ky\u010dl\u00ed je kl\u00ed\u010dov\u00e9 pro zaji\u0161t\u011bn\u00ed pohyblivosti a p\u0159edch\u00e1zen\u00ed bolestem u\u017e nejen p\u0159i sportu, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na jednoduch\u00e9 a \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou zm\u00edrnit nap\u011bt\u00ed v t\u00e9to oblasti. A\u0165 u\u017e se pot\u00fdk\u00e1te s bolest\u00ed nebo jen hled\u00e1te zp\u016fsob, jak zlep\u0161it flexibilitu, zde najdete cvi\u010den\u00ed, kter\u00e1 se &#8230; <a title=\"Cviky na uvoln\u011bn\u00ed ky\u010dl\u00ed: Jednoduch\u00e9 a \u00fa\u010dinn\u00e9 postupy\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-uvolneni-kycli\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na uvoln\u011bn\u00ed ky\u010dl\u00ed: Jednoduch\u00e9 a \u00fa\u010dinn\u00e9 postupy\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":133197,"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":[8,1956,1405,538,1271,2040,10],"class_list":["post-15388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-cviceni","tag-domaci-trenink","tag-flexibilita","tag-kycle","tag-pohyblivost","tag-uvolneni","tag-zdravi"],"better_featured_image":{"id":133197,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: ky\u010dle.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-uvolneni-kycli.png","filesize":649220,"sizes":{"medium":{"file":"cviky-na-uvolneni-kycli-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":68281,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-kycli-300x300.png"},"thumbnail":{"file":"cviky-na-uvolneni-kycli-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":22570,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-kycli-150x150.png"},"medium_large":{"file":"cviky-na-uvolneni-kycli-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":318602,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-kycli-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":15388,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-uvolneni-kycli.png"},"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=\"Uvoln\u011bn\u00ed ky\u010dl\u00ed je kl\u00ed\u010dov\u00e9 pro zaji\u0161t\u011bn\u00ed pohyblivosti a p\u0159edch\u00e1zen\u00ed bolestem u\u017e nejen p\u0159i sportu, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na jednoduch\u00e9 a \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou zm\u00edrnit nap\u011bt\u00ed v t\u00e9to oblasti. A\u0165 u\u017e se pot\u00fdk\u00e1te s bolest\u00ed nebo jen hled\u00e1te zp\u016fsob, jak zlep\u0161it flexibilitu, zde najdete cvi\u010den\u00ed, kter\u00e1 se\" \/>\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=\"cvi\u010den\u00ed,dom\u00e1c\u00ed tr\u00e9nink,flexibilita,ky\u010dle,pohyblivost,uvoln\u011bn\u00ed,zdrav\u00ed,blog,fitness,pohybov\u00fd apar\u00e1t\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-uvolneni-kycli\/\" \/>\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 uvoln\u011bn\u00ed ky\u010dl\u00ed: Jednoduch\u00e9 a \u00fa\u010dinn\u00e9 postupy | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Uvoln\u011bn\u00ed ky\u010dl\u00ed je kl\u00ed\u010dov\u00e9 pro zaji\u0161t\u011bn\u00ed pohyblivosti a p\u0159edch\u00e1zen\u00ed bolestem u\u017e nejen p\u0159i sportu, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na jednoduch\u00e9 a \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou zm\u00edrnit nap\u011bt\u00ed v t\u00e9to oblasti. 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