{"id":26141,"date":"2026-05-03T03:52:02","date_gmt":"2026-05-03T01:52:02","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/hrb-na-zadech-cviky\/"},"modified":"2026-06-29T18:06:51","modified_gmt":"2026-06-29T16:06:51","slug":"hrb-na-zadech-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/hrb-na-zadech-cviky\/","title":{"rendered":"Cviky na hrb na z\u00e1dech: Jak se jich zbavit efektivn\u011b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hrb na z\u00e1dech m\u016f\u017ee b\u00fdt nejen estetick\u00fd <a href=\"https:\/\/revolucnicviceni.cz\/bolest-vazu-cviky\/\">probl\u00e9m, ale tak\u00e9 efektivn\u011b<\/a> zhor\u0161ovat na\u0161e fyzick\u00e9 zdrav\u00ed. Mnoho lid\u00ed trp\u00ed bolestmi zad, kter\u00e9 pramen\u00ed z \u0161patn\u00e9ho <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-spravne-drzeni-tela\/\">dr\u017een\u00ed t\u011bla a<\/a> nedostatku pohybu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 mohou pomoci zlep\u0161it va\u0161e dr\u017een\u00ed t\u011bla a ulevit od bolesti. Nav\u00edc se dozv\u00edte, jak\u00e9 chyby se p\u0159i cvi\u010den\u00ed vyvarovat a kdy je rozumn\u00e9 vyhledat odborn\u00edka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co m\u016f\u017eete o\u010dek\u00e1vat<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tipy <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-speky-na-zadech\/\">na efektivn\u00ed cviky<\/a><\/li>\n<li>\u00daprava dr\u017een\u00ed t\u011bla<\/li>\n<li>Chybn\u00e9 pohyby, kter\u00fdm se vyhnout<\/li>\n<li>Kdy nav\u0161t\u00edvit odborn\u00edka<\/li>\n<li>Dom\u00e1c\u00ed cvi\u010den\u00ed jako rozumn\u00e1 volba<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/patni-ostruha-cviky-2\/\">\u00da\u010dinn\u00e9 cviky na<\/a> hrb na z\u00e1dech<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prota\u017een\u00ed hrudn\u00edku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednoduch\u00fdm protahovac\u00edm cvi\u010den\u00edm m\u016f\u017eete uvolnit nap\u011bt\u00ed v hrudn\u00ed oblasti. Postavte se s nohama <a href=\"https:\/\/revolucnicviceni.cz\/bolest-ramene-cviky\/\">na \u0161\u00ed\u0159ku ramen<\/a> a zvedn\u011bte ruce nad hlavu, pot\u00e9 je rozt\u00e1hn\u011bte do stran. Dr\u017ete pozici asi 15-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zpevn\u011bn\u00ed sval\u016f zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho a zvedn\u011bte hlavu a ramena nad podlahu. Dr\u017ete tuto pozici n\u011bkolik sekund a pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice. Tento cvik pom\u00e1h\u00e1 pos\u00edlit <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle-2\/\">svaly v oblasti<\/a> zad a zlep\u0161it dr\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvi\u010den\u00ed v postoji \u201eko\u010dka-kr\u00e1va\u201c<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dostanete se do pozice na v\u0161ech \u010dty\u0159ech. P\u0159i n\u00e1dechu proh\u00fdbejte z\u00e1da dol\u016f (poza\u010fte hlavu nahoru), p\u0159i v\u00fddechu naopak prohn\u011bte z\u00e1dovou \u010d\u00e1st. Toto cvi\u010den\u00ed pom\u016f\u017ee uvolnit nap\u011bt\u00ed v <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle\/\">oblasti p\u00e1te\u0159e<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Cviky se stoli\u010dkou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si vzp\u0159\u00edmen\u011b na seda\u010dku a op\u00edrejte se vzadu. Pomalu se nakl\u00e1n\u011bjte dop\u0159edu, jako byste cht\u011bli zvednout n\u011bco ze zem\u011b. Dbejte na to, abyste vyv\u00edjeli rovnom\u011brn\u00fd tlak na bedra, a <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-fyzioterapie-2\/\">udr\u017eujte p\u00e1te\u0159<\/a> vzp\u0159\u00edmenou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak \u010dasto cvi\u010dit?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se rozhodnete zapojit tyto cviky do sv\u00e9ho re\u017eimu, sna\u017ete se cvi\u010dit alespo\u0148 3-4 kr\u00e1t t\u00fddn\u011b. V\u00fdhodou je, \u017ee si m\u016f\u017eete cvi\u010den\u00ed p\u0159izp\u016fsobit sv\u00e9m \u010dasu. Mnoho lid\u00ed preferuje kr\u00e1tk\u00e9 tr\u00e9ninky, jako je <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>, kter\u00fd v\u00e1m umo\u017en\u00ed cvi\u010dit i v zanepr\u00e1zdn\u011bn\u00e9m dni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Nespr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed si dejte pozor na to, abyste se nedost\u00e1vali do nevhodn\u00fdch pozic, kter\u00e9 mohou nam\u00e1hat va\u0161e klouby a svaly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u017edy se sna\u017ete cvi\u010den\u00ed prov\u00e1d\u011bt pomalu a soust\u0159ed\u011bn\u011b. Nekladejte d\u016fraz na rychlost, ale na spr\u00e1vn\u00e9 proveden\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nezahrnov\u00e1n\u00ed zah\u0159\u00e1t\u00ed a prota\u017een\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed ka\u017ed\u00fdm cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 proh\u0159\u00e1tovat svaly a prot\u00e1hnout je, aby se p\u0159ede\u0161lo zran\u011bn\u00ed.<\/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 cvi\u010den\u00ed nezab\u00edr\u00e1 a hrb na z\u00e1dech se nelep\u0161uje, m\u016f\u017ee b\u00fdt na m\u00edst\u011b nav\u0161t\u00edvit fyzioterapeuta nebo chiropraktika. Odborn\u00edk m\u016f\u017ee poskytnout cenn\u00e9 rady a vytvo\u0159it individu\u00e1ln\u00ed rehabilita\u010dn\u00ed pl\u00e1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jak dlouho trv\u00e1, ne\u017e se dostav\u00ed v\u00fdsledky? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se mohou li\u0161it. Pravideln\u00fdm cvi\u010den\u00edm m\u016f\u017eete za\u010d\u00edt poci\u0165ovat \u00falevu b\u011bhem n\u011bkolika t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Je mo\u017en\u00e9 cvi\u010dit p\u0159i bolestech zad? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To z\u00e1le\u017e\u00ed na intenzit\u011b bolesti. V\u017edy je lep\u0161\u00ed se poradit s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak\u00e9 dal\u0161\u00ed aktivity jsou prosp\u011b\u0161n\u00e9? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plav\u00e1n\u00ed, j\u00f3ga a pilates mohou tak\u00e9 pomoci zlep\u0161it dr\u017een\u00ed t\u011bla a pru\u017enost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u011bla bych cvi\u010dit denn\u011b? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed 3-4 kr\u00e1t t\u00fddn\u011b je obvykle posta\u010duj\u00edc\u00ed, vyhn\u011bte se ale dlouh\u00fdm p\u0159est\u00e1vk\u00e1m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Existuj\u00ed i jin\u00e9 metody k odstran\u011bn\u00ed hrbu na z\u00e1dech? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b cvi\u010den\u00ed se m\u016f\u017eete zam\u011b\u0159it na <a href=\"https:\/\/revolucnicviceni.cz\/skola-zad-cviky\/\">spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/a> b\u011bhem dne a na ergonomick\u00e9 pracovi\u0161t\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\/cviky-na-vysoky-krevni-tlak\/\">Cviky na vysok\u00fd krevn\u00ed tlak: \u00da\u010dinn\u00e9 techniky pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/mc-kenzy-cviky-pro-bederni-pater\/\">McKenzie cviky pro bedern\u00ed p\u00e1te\u0159: Zlep\u0161ete sv\u016fj stav<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-ve-stoje-3\/\">Cviky na b\u0159icho ve stoje: Jak je za\u0159adit do tr\u00e9ninku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-srdce\/\">Cviky na srdce: Jak pos\u00edlit kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-patni-ostruhu-3\/\">Cviky na patn\u00ed ostruhu: Jak si ulevit od bolesti<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolest-kycle-cviky-2\/\">Cviky na \u00falevu od bolesti ky\u010dle: Jak efektivn\u011b cvi\u010dit doma<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hrb na z\u00e1dech m\u016f\u017ee b\u00fdt nejen estetick\u00fd probl\u00e9m, ale tak\u00e9 efektivn\u011b zhor\u0161ovat na\u0161e fyzick\u00e9 zdrav\u00ed. Mnoho lid\u00ed trp\u00ed bolestmi zad, kter\u00e9 pramen\u00ed z \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla a nedostatku pohybu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 mohou pomoci zlep\u0161it va\u0161e dr\u017een\u00ed t\u011bla a ulevit od bolesti. Nav\u00edc se dozv\u00edte, jak\u00e9 chyby se &#8230; <a title=\"Cviky na hrb na z\u00e1dech: Jak se jich zbavit efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/hrb-na-zadech-cviky\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na hrb na z\u00e1dech: Jak se jich zbavit efektivn\u011b\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":109262,"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":[1507,8,297,203,1016,11577,548,10],"class_list":["post-26141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cvicebni-program","tag-cviceni","tag-domaci-cviceni","tag-pohyb","tag-rehabilitace","tag-snadne-cviky","tag-zada","tag-zdravi"],"better_featured_image":{"id":109262,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/hrb-na-zadech-cviky.png","filesize":1211033,"sizes":{"medium":{"file":"hrb-na-zadech-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":97358,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/hrb-na-zadech-cviky-300x300.png"},"thumbnail":{"file":"hrb-na-zadech-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":29679,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/hrb-na-zadech-cviky-150x150.png"},"medium_large":{"file":"hrb-na-zadech-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":577075,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/hrb-na-zadech-cviky-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":26141,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/hrb-na-zadech-cviky.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=\"Hrb na z\u00e1dech m\u016f\u017ee b\u00fdt nejen estetick\u00fd probl\u00e9m, ale tak\u00e9 efektivn\u011b zhor\u0161ovat na\u0161e fyzick\u00e9 zdrav\u00ed. Mnoho lid\u00ed trp\u00ed bolestmi zad, kter\u00e9 pramen\u00ed z \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla a nedostatku pohybu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 mohou pomoci zlep\u0161it va\u0161e dr\u017een\u00ed t\u011bla a ulevit od bolesti. 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Mnoho lid\u00ed trp\u00ed bolestmi zad, kter\u00e9 pramen\u00ed z \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla a nedostatku pohybu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 mohou pomoci zlep\u0161it va\u0161e dr\u017een\u00ed t\u011bla a ulevit od bolesti. 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