{"id":15317,"date":"2026-05-12T09:47:57","date_gmt":"2026-05-12T07:47:57","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-kulata-zada\/"},"modified":"2026-06-27T14:11:23","modified_gmt":"2026-06-27T12:11:23","slug":"cviky-na-kulata-zada","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kulata-zada\/","title":{"rendered":"Cviky na kulat\u00e1 z\u00e1da: Jak je spr\u00e1vn\u011b procvi\u010dit a pos\u00edlit"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Kdy\u017e mluv\u00edme o kulat\u00fdch z\u00e1dech, v\u011bt\u0161inou m\u00e1me na mysli probl\u00e9m s dr\u017een\u00edm t\u011bla, kter\u00fd m\u016f\u017ee b\u00fdt pro mnoh\u00e9 z n\u00e1s v\u00fdzvou. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/en\/skola-zad-cviky\/\">\u00fa\u010dinn\u00e9 cviky<\/a>, kter\u00e9 v\u00e1m pomohou uvolnit a <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-cviky\/\">pos\u00edlit svaly<\/a> zad. Spr\u00e1vn\u00e1 technika a pravidelnost cvi\u010den\u00ed jsou kl\u00ed\u010dov\u00e9 pro dosa\u017een\u00ed viditeln\u00fdch v\u00fdsledk\u016f. Tak\u017ee p\u0159ipravte se na praktick\u00e9 tipy, kter\u00e9 m\u016f\u017eete snadno za\u010dlenit do sv\u00e9ho denn\u00edho re\u017eimu.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kulata-zada-2\/\">kulat\u00e1 z\u00e1da<\/a> a jak vznikaj\u00ed?<\/li><li>What kind <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-kycle-a-nohy\/\">cviky pomohou s<\/a> korekc\u00ed?<\/li><li>Jak spr\u00e1vn\u011b cvi\u010dit pro maxim\u00e1ln\u00ed efekt?<\/li><li>Common exercise mistakes and how to avoid them.<\/li><li>When to seek a specialist?<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou kulat\u00e1 z\u00e1da a jak vznikaj\u00ed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kulat\u00e1 z\u00e1da, zn\u00e1m\u00e1 tak\u00e9 jako kyfotick\u00e9 dr\u017een\u00ed t\u011bla, se vyzna\u010duj\u00ed zaoblen\u00fdm tvarem horn\u00ed \u010d\u00e1sti zad. Mohou vzniknout vlivem sedav\u00e9ho \u017eivotn\u00edho stylu, nedostatku pohybu, \u0161patn\u00e9ho sezen\u00ed nebo jednostrann\u00e9ho zat\u011b\u017eov\u00e1n\u00ed sval\u016f. To m\u016f\u017ee v\u00e9st k bolestem zad a dal\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm. D\u016fle\u017eit\u00e9 je, abyste na tento probl\u00e9m za\u010dali reagovat co nejd\u0159\u00edve.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00e9 cviky pomohou s korekc\u00ed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poj\u010fme se nyn\u00ed pod\u00edvat na n\u011bkolik cvik\u016f, kter\u00e9 m\u016f\u017eete vyzkou\u0161et:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ko\u010dka &#8211; kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento jednoduch\u00fd cvik pom\u00e1h\u00e1 uvolnit a prot\u00e1hnout p\u00e1te\u0159. Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech, stla\u010dte bradu k hrudn\u00edku p\u0159i kulacen\u00ed p\u00e1te\u0159e (ko\u010dka) a pot\u00e9 se vyhoupn\u011bte do prohnut\u00ed p\u00e1te\u0159e (kr\u00e1va). Opakujte n\u011bkolikr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. St\u0159ihac\u00ed n\u016f\u017eky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, zvedn\u011bte nohy a st\u0159\u00edhejte je ve vzduchu, jako byste d\u011blali n\u016f\u017eky. Tento cvik posiluje b\u0159i\u0161n\u00ed svaly a zpev\u0148uje oblast zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedn\u011bte boky k nebi. Tento cvik pom\u00e1h\u00e1 nejen zad\u016fm, ale i h\u00fd\u017ed\u00edm. Dr\u017ete pozici n\u011bkolik sekund a pomalu se vracejte zp\u011bt dol\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit pro maxim\u00e1ln\u00ed efekt?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kl\u00ed\u010dem k \u00fasp\u011bchu je pravidelnost. Sna\u017ete se cvi\u010dit alespo\u0148 t\u0159ikr\u00e1t t\u00fddn\u011b. P\u0159i cvi\u010den\u00ed dbejte na spr\u00e1vnou techniku; d\u016fle\u017eit\u00e9 je cvi\u010dit pomalu a soust\u0159ed\u011bn\u011b. Pokud jste za\u010d\u00e1te\u010dn\u00edci, za\u010dn\u011bte s krat\u0161\u00edmi s\u00e9riemi a prodlu\u017eujte je postupn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed se m\u016f\u017eete dopustit n\u011bkolika \u010dast\u00fdch omyl\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f, kter\u00e9 m\u016f\u017ee v\u00e9st k poran\u011bn\u00ed.<\/li><li>Insufficient stretching before and after exercise.<\/li><li>P\u0159ece\u0148ov\u00e1n\u00ed sv\u00fdch schopnost\u00ed, co\u017e m\u016f\u017ee sn\u00ed\u017eit efektivitu cvi\u010den\u00ed.<\/li><\/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 bolesti zad zhor\u0161uj\u00ed, nebo c\u00edt\u00edte silnou bolest p\u0159i cvi\u010den\u00ed, je dobr\u00e9 se poradit s odborn\u00edkem. V\u017edy je lep\u0161\u00ed m\u00edt jistotu a vyhnout se dal\u0161\u00edm probl\u00e9m\u016fm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-kulata-zada\/\">na kulat\u00e1 z\u00e1da<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit alespo\u0148 3x t\u00fddn\u011b pro nejlep\u0161\u00ed v\u00fdsledky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">They are <a href=\"https:\/\/revolucnicviceni.cz\/en\/kulata-zada-cviky\/\">cviky na kulat\u00e1 z\u00e1da<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-kycle-2\/\">vhodn\u00e9 pro ka\u017ed\u00e9ho<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina cvik\u016f je bezpe\u010dn\u00e1, ale pokud m\u00e1te zdravotn\u00ed probl\u00e9my, je dobr\u00e9 se poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit doma bez vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, v\u011bt\u0161inu cvik\u016f lze prov\u00e1d\u011bt pouze s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-vlastni-vahou-2\/\">by its own weight<\/a> t\u011bla, co\u017e je velmi praktick\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1 vid\u011bt v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Viditeln\u00e9 v\u00fdsledky obvykle p\u0159ijdou po n\u011bkolika t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Can <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-kycle-3\/\">mi pomoci i jin\u00fd<\/a> tr\u00e9ninkov\u00fd program?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159em\u00fd\u0161l\u00edte-li o dom\u00e1c\u00edm cvi\u010den\u00ed, m\u016f\u017eete zv\u00e1\u017eit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd se zam\u011b\u0159uje na efektivn\u00ed cvi\u010den\u00ed s vlastn\u00ed vahou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete dos\u00e1hnout zlep\u0161en\u00ed va\u0161ich z\u00e1dov\u00fdch sval\u016f a celkov\u00e9 kondice, nezapome\u0148te na pravideln\u00fd tr\u00e9nink a spr\u00e1vnou techniku. A pokud hled\u00e1te zp\u016fsob, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit-doma\/\">how to start exercising at home<\/a>, tipy a jednoduch\u00e1 cvi\u010den\u00ed, cvi\u010debn\u00ed program \u0160estiminutovka na doma by mohl b\u00fdt skv\u011bl\u00fdm za\u010d\u00e1tkem.<\/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-zidli\/\">Cviky na \u017eidli, kter\u00e9 zlep\u0161\u00ed va\u0161i kondici<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-kycle\/\">Cviky na bolest ky\u010dle: Jak si ulevit a pos\u00edlit svaly<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/pet-tibetanu-cviky-video\/\">Five Tibetans: Exercises and Step-by-Step Video<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsni-svaly\/\">Cviky na prsn\u00ed svaly: Jak je spr\u00e1vn\u011b posilovat<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Kdy\u017e mluv\u00edme o kulat\u00fdch z\u00e1dech, v\u011bt\u0161inou m\u00e1me na mysli probl\u00e9m s dr\u017een\u00edm t\u011bla, kter\u00fd m\u016f\u017ee b\u00fdt pro mnoh\u00e9 z n\u00e1s v\u00fdzvou. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou uvolnit a pos\u00edlit svaly zad. Spr\u00e1vn\u00e1 technika a pravidelnost cvi\u010den\u00ed jsou kl\u00ed\u010dov\u00e9 pro dosa\u017een\u00ed viditeln\u00fdch v\u00fdsledk\u016f. Tak\u017ee p\u0159ipravte se na praktick\u00e9 tipy, kter\u00e9 &#8230; <a title=\"Cviky na kulat\u00e1 z\u00e1da: Jak je spr\u00e1vn\u011b procvi\u010dit a pos\u00edlit\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kulata-zada\/\" aria-label=\"Read more about Cviky na kulat\u00e1 z\u00e1da: Jak je spr\u00e1vn\u011b procvi\u010dit a pos\u00edlit\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":133016,"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":[8,888,1956,394,8706,1150,2341,10],"class_list":["post-15317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-cviky","tag-domaci-trenink","tag-fitness","tag-kulata-zada","tag-posilovani","tag-vlastni-vaha","tag-zdravi"],"better_featured_image":{"id":133016,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: kulat\u00e1 z\u00e1da.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-kulata-zada.png","filesize":421735,"sizes":{"medium":{"file":"cviky-na-kulata-zada-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":35007,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-kulata-zada-300x300.png"},"thumbnail":{"file":"cviky-na-kulata-zada-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":11553,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-kulata-zada-150x150.png"},"medium_large":{"file":"cviky-na-kulata-zada-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":185063,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-kulata-zada-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":15317,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-kulata-zada.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=\"Kdy\u017e mluv\u00edme o kulat\u00fdch z\u00e1dech, v\u011bt\u0161inou m\u00e1me na mysli probl\u00e9m s dr\u017een\u00edm t\u011bla, kter\u00fd m\u016f\u017ee b\u00fdt pro mnoh\u00e9 z n\u00e1s v\u00fdzvou. 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