{"id":15295,"date":"2026-05-12T09:25:51","date_gmt":"2026-05-12T07:25:51","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-stehna\/"},"modified":"2026-06-27T14:04:53","modified_gmt":"2026-06-27T12:04:53","slug":"cviky-na-stehna","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na stehna pro pevn\u011bj\u0161\u00ed nohy"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Hled\u00e1te zp\u016fsob, jak pos\u00edlit a zpevnit sv\u00e1 stehna? V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f zam\u011b\u0159en\u00fdch na tuto oblast. Posilov\u00e1n\u00ed stehen je nejen d\u016fle\u017eit\u00e9 pro estetiku, ale tak\u00e9 pro celkovou s\u00edlu a stabilitu t\u011bla. Bez ohledu na to, zda jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd, najdete zde cviky, kter\u00e9 zvl\u00e1dnete v pohodl\u00ed va\u0161eho domova.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Squaty pro s\u00edlu a vytrvalost<\/li>\n  <li>V\u00fdpady na tvarov\u00e1n\u00ed<\/li>\n  <li>Stahov\u00e1n\u00ed nohou na zpevn\u011bn\u00ed<\/li>\n  <li>Plank s pokr\u010den\u00edm kolen<\/li>\n  <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ploche-nohy-cviky\/\">Posilovac\u00ed cviky s<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-s-vlastni-vahou-hubnuti\/\">vlastn\u00ed vahou<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/ucinne-cviky-na-vnitrni-stehna\/\">\u00da\u010dinn\u00e9 cviky<\/a> na stehna<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Squaty<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na stehna jsou squaty. Tento jednoduch\u00fd cvik zapojuje nejen stehna, ale tak\u00e9 h\u00fd\u017ed\u011b a l\u00fdtka. Z\u00e1kladem je spr\u00e1vn\u00e1 technika: postavte se s nohama na \u0161\u00ed\u0159ku bok\u016f a p\u0159i poklesu do d\u0159epu dr\u017ete z\u00e1da rovn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdpady<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdpady jsou dal\u0161\u00edm skv\u011bl\u00fdm cvikem, kter\u00fd m\u016f\u017eete vykon\u00e1vat kdekoli. Postavte se vzp\u0159\u00edmen\u011b a ud\u011blejte krok vp\u0159ed, pokr\u010dte koleno zadn\u00ed nohy tak, aby se t\u00e9m\u011b\u0159 dot\u00fdkalo zem\u011b. Vra\u0165te se do v\u00fdchoz\u00ed polohy a opakujte s druhou nohou.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stahov\u00e1n\u00ed nohou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho a s nohama narovnan\u00fdma zvedejte jednu nohu k zemi. Tento cvik pom\u00e1h\u00e1 p\u0159i zpevn\u011bn\u00ed vnit\u0159n\u00ed a vn\u011bj\u0161\u00ed strany stehen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Plank s pokr\u010den\u00edm kolen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017ete se do polohy na plank a pokr\u010dte jedno koleno sm\u011brem k hrudn\u00edku. Tento cvik posiluje nejen stehna, ale tak\u00e9 b\u0159i\u0161n\u00ed svaly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-doma-s-vlastni-vahou\/\">s vlastn\u00ed vahou<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed s vlastn\u00ed vahou t\u011bla p\u0159in\u00e1\u0161ej\u00ed skv\u011bl\u00e9 v\u00fdsledky a jsou ide\u00e1ln\u00ed pro tr\u00e9nink doma. Nap\u0159\u00edklad, m\u016f\u017eete zkombinovat v\u00fd\u0161e zm\u00edn\u011bn\u00e9 cviky do jedn\u00e9 rutiny pro v\u011bt\u0161\u00ed efektivitu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-vlastni-vahou-2\/\">Praktick\u00e9 tipy pro<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-stehna-a-hyzde\/\">efektivn\u00ed tr\u00e9nink<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Cvi\u010dte pravideln\u011b, ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b.<\/li>\n  <li>Ka\u017ed\u00fd cvik <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-2\/\">prov\u00e1d\u011bjte spr\u00e1vn\u011b<\/a>, abyste p\u0159ede\u0161li zran\u011bn\u00ed.<\/li>\n  <li>Nezapome\u0148te na zah\u0159\u00e1t\u00ed a prota\u017een\u00ed p\u0159ed a po tr\u00e9ninku.<\/li>\n  <li>Za\u010dn\u011bte s ni\u017e\u0161\u00edmi po\u010dty opakov\u00e1n\u00ed a postupn\u011b zvy\u0161ujte intenzitu.<\/li>\n<\/ul>\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>\u0160patn\u00e1 technika, kter\u00e1 m\u016f\u017ee v\u00e9st k zran\u011bn\u00ed.<\/li>\n  <li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem.<\/li>\n  <li>P\u0159eskakov\u00e1n\u00ed postup\u016f v r\u00e1mci cvik\u016f a jejich kombinac\u00ed.<\/li>\n  <li>Nepravidelnost v tr\u00e9ninkov\u00e9m pl\u00e1nu.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se p\u0159i cvi\u010den\u00ed setk\u00e1te s bolest\u00ed nebo nepohodl\u00edm, je dobr\u00e9 se poradit s odborn\u00edkem. Stejn\u011b tak pokud m\u00e1te zdravotn\u00ed probl\u00e9my nebo se ob\u00e1v\u00e1te, \u017ee cvi\u010den\u00ed by mohlo zhor\u0161it va\u0161i situaci, nev\u00e1hejte vyhledat radu specialisty.<\/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\/en\/jak-spravne-cvicit-2\/\">cvi\u010dit na stehna<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, aby se svaly m\u011bly \u010das zotavit a pos\u00edlit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pot\u0159ebuji speci\u00e1ln\u00ed vybaven\u00ed k t\u011bmto cvik\u016fm?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne, v\u011bt\u0161ina uveden\u00fdch cvik\u016f m\u016f\u017ee b\u00fdt provedena pouze s vlastn\u00ed vahou t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik opakov\u00e1n\u00ed bych m\u011bl za\u010d\u00edt s?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s 8-10 opakov\u00e1n\u00edmi a postupn\u011b zvy\u0161ujte, jak se va\u0161e s\u00edla zlep\u0161uje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 cviky jsou nejlep\u0161\u00ed na vnit\u0159n\u00ed stehna?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stahov\u00e1n\u00ed nohou a v\u00fdpady do stran jsou skv\u011bl\u00e9 pro pos\u00edlen\u00ed vnit\u0159n\u00ed strany stehen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017eu zkusit cvi\u010debn\u00ed program \u0160estiminutovka na doma?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, tento program se zam\u011b\u0159uje <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-s-vlastni-vahou\/\">na cvi\u010den\u00ed s vlastn\u00ed vahou<\/a> a m\u016f\u017ee b\u00fdt ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed hledaj\u00ed snadn\u00fd zp\u016fsob, jak za\u010d\u00edt pravideln\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-vlastni-vahou\/\">cvi\u010dit doma<\/a>. M\u016f\u017eete se zaregistrovat <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">here<\/a>.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-si-skloubeni\/\">Cviky na sklouben\u00ed pro lep\u0161\u00ed flexibilitu a s\u00edlu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy\/\">\u00da\u010dinn\u00e9 cviky na ploch\u00e9 nohy pro zdrav\u011bj\u0161\u00ed chodidla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-2\/\">\u00da\u010dinn\u00e9 cviky na b\u0159icho: Jak pos\u00edlit st\u0159ed t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pater\/\">Cviky na p\u00e1te\u0159, kter\u00e9 v\u00e1m pomohou ulevit od bolesti<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Hled\u00e1te zp\u016fsob, jak pos\u00edlit a zpevnit sv\u00e1 stehna? V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f zam\u011b\u0159en\u00fdch na tuto oblast. Posilov\u00e1n\u00ed stehen je nejen d\u016fle\u017eit\u00e9 pro estetiku, ale tak\u00e9 pro celkovou s\u00edlu a stabilitu t\u011bla. Bez ohledu na to, zda jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd, najdete zde cviky, kter\u00e9 zvl\u00e1dnete v pohodl\u00ed va\u0161eho domova. Squaty pro &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na stehna pro pevn\u011bj\u0161\u00ed nohy\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na stehna pro pevn\u011bj\u0161\u00ed nohy\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":132980,"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":[2,1494,258,1802],"tags":[320,888,1956,394,1150,126,1498,10],"class_list":["post-15295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-boxersky-trenink","category-cviceni","category-fitness","tag-cviceni-doma","tag-cviky","tag-domaci-trenink","tag-fitness","tag-posilovani","tag-stehna","tag-vydrz","tag-zdravi"],"better_featured_image":{"id":132980,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: cviky.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-stehna.png","filesize":1336921,"sizes":{"medium":{"file":"cviky-na-stehna-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":107050,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-300x300.png"},"thumbnail":{"file":"cviky-na-stehna-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":32026,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-150x150.png"},"medium_large":{"file":"cviky-na-stehna-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":647349,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-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":15295,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna.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=\"Hled\u00e1te zp\u016fsob, jak pos\u00edlit a zpevnit sv\u00e1 stehna? 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