{"id":15504,"date":"2026-05-12T13:51:27","date_gmt":"2026-05-12T11:51:27","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/jak-provadet-kegelovy-cviky\/"},"modified":"2026-06-27T15:15:28","modified_gmt":"2026-06-27T13:15:28","slug":"jak-provadet-kegelovy-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-provadet-kegelovy-cviky\/","title":{"rendered":"How to properly perform Kegel exercises for a stronger pelvic floor"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno\/\">Kegel exercises<\/a>, pojmenovan\u00e9 po gynekologovi Arnoldu Kegelovi, jsou jednoduch\u00fd a efektivn\u00ed zp\u016fsob, jak <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-pro-muze\/\">pos\u00edlit svaly p\u00e1nevn\u00edho dna<\/a>. Tyto cviky mohou pomoci nejen \u017een\u00e1m, ale i mu\u017e\u016fm, pos\u00edlit kontrolu nad mo\u010den\u00edm a zlep\u0161it sexu\u00e1ln\u00ed funkce. V tomto \u010dl\u00e1nku se nau\u010d\u00edte, jak spr\u00e1vn\u011b prov\u00e1d\u011bt <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-2\/\">Kegel exercises<\/a> a jak\u00e9 p\u0159\u00ednosy mohou m\u00edt pro va\u0161e zdrav\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno-3\/\">Kegel exercises<\/a>?<\/li>\n<li>As <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno\/\">Kegel exercises<\/a> prov\u00e1d\u011bt?<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek a specialist?<\/li>\n<li>FAQ o Kegelov\u00fdch cvic\u00edch<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-inkontinence\/\">Kegel exercises<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-posileni-panevniho-dna\/\">Kegelovy cviky jsou<\/a> cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-pro-muze-2\/\">pos\u00edlen\u00ed sval\u016f p\u00e1nevn\u00edho dna<\/a>. Tyto svaly podporuj\u00ed mo\u010dov\u00fd m\u011bch\u00fd\u0159, st\u0159ev a d\u011blohu. Jejich posilov\u00e1n\u00edm m\u016f\u017eete zlep\u0161it kontrolu nad mo\u010den\u00edm a sn\u00ed\u017eit riziko inkontinence. Pro \u017eeny mohou tak\u00e9 p\u0159in\u00e9st lep\u0161\u00ed sexu\u00e1ln\u00ed pot\u011b\u0161en\u00ed, pro mu\u017ee zlep\u0161en\u00ed erektiln\u00ed funkce.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak Kegelovy cviky prov\u00e1d\u011bt?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro spr\u00e1vn\u00e9 proveden\u00ed Kegelov\u00fdch cvik\u016f postupujte podle n\u00e1sleduj\u00edc\u00edch krok\u016f:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Identifikace sval\u016f:<\/strong> Svaly p\u00e1nevn\u00edho dna m\u016f\u017eete naj\u00edt tak, \u017ee p\u0159i mo\u010den\u00ed zkus\u00edte zastavit proud mo\u010di. Tyto svaly chcete posilovat.<\/li>\n<li><strong>Poloha:<\/strong> Cvi\u010dit m\u016f\u017eete v r\u016fzn\u00fdch pozic\u00edch \u2013 v sed\u011b, ve stoje nebo le\u017ee. Vyberte si tu, ve kter\u00e9 se c\u00edt\u00edte pohodln\u011b.<\/li>\n<li><strong>Correct technique:<\/strong> Svaly p\u00e1nevn\u00edho dna stahujte a vydr\u017ete tento sta\u017een\u00fd stav 5-10 sekund. Pak uvoln\u011bte a odpo\u010d\u00edvejte n\u011bkolik sekund.<\/li>\n<li><strong>Repetition:<\/strong> Ide\u00e1ln\u011b opakujte cvik 10-15 kr\u00e1t v jedn\u00e9 s\u00e9rii. Cvi\u010dte 3x denn\u011b.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160patn\u00e1 identifikace sval\u016f:<\/strong> N\u011bkte\u0159\u00ed lid\u00e9 si mohou <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dna-6-cviku\/\">spl\u00e9st p\u00e1nevn\u00ed dno<\/a> s jin\u00fdmi svaly (nap\u0159. b\u0159i\u0161n\u00edmi). Zam\u011b\u0159te se pouze na svaly p\u00e1nevn\u00edho dna.<\/li>\n<li><strong>Stahov\u00e1n\u00ed sval\u016f b\u0159i\u0161n\u00edch:<\/strong> P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na uvoln\u011bn\u00ed b\u0159icha a h\u00fd\u017ed\u00ed. Sna\u017ete se nestahovat tyto \u010d\u00e1sti t\u011bla.<\/li>\n<li><strong>P\u0159\u00edli\u0161n\u00e9 nap\u011bt\u00ed:<\/strong> Kegelovy cviky by m\u011bly b\u00fdt prov\u00e1d\u011bny s rozumnou intenzitou. Nesna\u017ete se vynutit maxim\u00e1ln\u00ed s\u00edlu hned na za\u010d\u00e1tku.<\/li>\n<li><strong>Nedostate\u010dn\u00e1 pravidelnost:<\/strong> Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 cvi\u010dit pravideln\u011b a vytrvale.<\/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 m\u00e1te probl\u00e9my s mo\u010den\u00edm, bolest b\u011bhem sexu nebo jin\u00e9 souvisej\u00edc\u00ed obt\u00ed\u017ee, je wise konzultovat odborn\u00edka. Tak\u00e9 pokud cvi\u010den\u00ed nep\u0159in\u00e1\u0161\u00ed o\u010dek\u00e1van\u00e9 v\u00fdsledky po del\u0161\u00ed dob\u011b, vyhledejte radu specialisty.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ o Kegelov\u00fdch cvic\u00edch<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u016f\u017eou Kegelovy cviky pomoci p\u0159i inkontinenci?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pos\u00edlen\u00ed sval\u016f p\u00e1nevn\u00edho dna m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it jej\u00ed kontrolu a sn\u00ed\u017eit riziko inkontinence.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jak dlouho trv\u00e1 vid\u011bt v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky mohou b\u00fdt patrn\u00e9 po n\u011bkolika t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed. D\u016fle\u017eit\u00e9 je b\u00fdt trp\u011bliv\u00fd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. M\u016f\u017eu <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-kegelovy-cviky\/\">cvi\u010dit Kegelovy cviky<\/a> b\u011bhem t\u011bhotenstv\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, Kegelovy cviky jsou pova\u017eov\u00e1ny za bezpe\u010dn\u00e9 a prosp\u011b\u0161n\u00e9 b\u011bhem t\u011bhotenstv\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. How often should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je cvi\u010dit 3x denn\u011b, s 10-15 opakov\u00e1n\u00edmi v jedn\u00e9 s\u00e9rii.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. M\u016f\u017eu cvi\u010dit Kegelovy cviky v ka\u017ed\u00e9 pozici?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, Kegelovy cviky m\u016f\u017eete prov\u00e1d\u011bt v r\u016fzn\u00fdch t\u011blesn\u00fdch pozic\u00edch, kter\u00e9 v\u00e1m nejv\u00edce vyhovuj\u00ed.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Pokud hled\u00e1te efektivn\u00ed a kr\u00e1tk\u00fd tr\u00e9nink, kter\u00fd m\u016f\u017eete za\u0159adit do sv\u00e9ho denn\u00edho re\u017eimu, doporu\u010duji vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Tento program se zam\u011b\u0159uje na cvi\u010den\u00ed s vlastn\u00ed vahou a m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm dopl\u0148kem k va\u0161\u00ed fitness rutin\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hlavn\u011b nezapom\u00ednejte, \u017ee pravidelnost je kl\u00ed\u010dem k \u00fasp\u011bchu. A\u0165 u\u017e se rozhodnete cvi\u010dit doma, nebo zvol\u00edte jin\u00e9 aktivity, d\u016fle\u017eit\u00e9 je, abyste se c\u00edtili dob\u0159e a zdrav\u011b!<\/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-bolesti-zad-v-krizi-video\/\">Cviky na bolesti zad v k\u0159\u00ed\u017ei \u2013 videa a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pevny-zadek\/\">Cviky na pevn\u00fd zadek: Jak dos\u00e1hnout pevn\u00fdch a tvarovan\u00fdch sval\u016f<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/zmrzle-rameno-cviky\/\">Frozen Shoulder Exercises: How to Get Rid of Pain and Stiffness<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/7-tibetanu-cviky\/\">7 Tibetan exercises: Gain energy and strengthen the body<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Kegel exercises, named after gynecologist Arnold Kegel, are a simple and effective way to strengthen the muscles of the pelvic floor. These exercises can help not only women, but also men, strengthen urinary control and improve sexual function. In this article, you will learn how to properly perform Kegel exercises and what benefits they can have for your health. What are Kegel \u2026 <a title=\"How to properly perform Kegel exercises for a stronger pelvic floor\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-provadet-kegelovy-cviky\/\" aria-label=\"Read more about Jak spr\u00e1vn\u011b prov\u00e1d\u011bt Kegelovy cviky pro siln\u011bj\u0161\u00ed p\u00e1nevn\u00ed dno\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":0,"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":[8,297,394,1636,834,14186,1508,1558],"class_list":["post-15504","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-domaci-cviceni","tag-fitness","tag-kegelovy-cviky","tag-panevni-dno","tag-prevenci-inkontinence","tag-wellness","tag-zdravi-zen"],"better_featured_image":null,"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=\"Kegelovy cviky, pojmenovan\u00e9 po gynekologovi Arnoldu Kegelovi, jsou jednoduch\u00fd a efektivn\u00ed zp\u016fsob, jak pos\u00edlit svaly p\u00e1nevn\u00edho dna. Tyto cviky mohou pomoci nejen \u017een\u00e1m, ale i mu\u017e\u016fm, pos\u00edlit kontrolu nad mo\u010den\u00edm a zlep\u0161it sexu\u00e1ln\u00ed funkce. V tomto \u010dl\u00e1nku se nau\u010d\u00edte, jak spr\u00e1vn\u011b prov\u00e1d\u011bt Kegelovy cviky a jak\u00e9 p\u0159\u00ednosy mohou m\u00edt pro va\u0161e zdrav\u00ed. 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Tyto cviky mohou pomoci nejen \u017een\u00e1m, ale i mu\u017e\u016fm, pos\u00edlit kontrolu nad mo\u010den\u00edm a zlep\u0161it sexu\u00e1ln\u00ed funkce. V tomto \u010dl\u00e1nku se nau\u010d\u00edte, jak spr\u00e1vn\u011b prov\u00e1d\u011bt Kegelovy cviky a jak\u00e9 p\u0159\u00ednosy mohou m\u00edt pro va\u0161e zdrav\u00ed. 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