{"id":183283,"date":"2026-06-16T15:21:30","date_gmt":"2026-06-16T13:21:30","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/bolest-zad-cviky\/"},"modified":"2026-06-16T15:21:30","modified_gmt":"2026-06-16T13:21:30","slug":"bolest-zad-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-cviky\/","title":{"rendered":"Cviky na bolest zad: Jak si ulevit a pos\u00edlit svaly"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Bolest zad pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed zdravotn\u00ed pot\u00ed\u017ee, se kter\u00fdmi se lid\u00e9 setk\u00e1vaj\u00ed. Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny v kancel\u00e1\u0159\u00edch nebo se nev\u011bnuj\u00ed dostate\u010dn\u00e9 fyzick\u00e9 aktivit\u011b. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u00e1me pro v\u00e1s n\u011bkolik osv\u011bd\u010den\u00fdch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci ulevit od bolesti a pos\u00edlit svaly zad. Poj\u010fme se pod\u00edvat na praktick\u00e9 rady a tipy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d doch\u00e1z\u00ed k bolesti zad<\/li>\n<li>Cviky na pos\u00edlen\u00ed zad<\/li>\n<li>How to exercise correctly<\/li>\n<li>Substances that can help<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>Jak\u00fdm zp\u016fsobem se vyhnout dal\u0161\u00edm probl\u00e9m\u016fm<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d doch\u00e1z\u00ed k bolesti zad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Boleli v\u00e1s z\u00e1da? \u010castou p\u0159\u00ed\u010dinou b\u00fdv\u00e1 nedostatek pohybu, \u0161patn\u00e9 dr\u017een\u00ed t\u011bla nebo jednostrann\u00e9 zat\u011b\u017eov\u00e1n\u00ed. Tak\u00e9 stres a psychick\u00e1 n\u00e1maha mohou p\u0159isp\u011bt k nap\u011bt\u00ed v oblasti zad. N\u011bkdy se bolest m\u016f\u017ee objevit i po fyzick\u00e9 n\u00e1maze, pokud se na cvi\u010den\u00ed nec\u00edt\u00edte dostate\u010dn\u011b p\u0159ipraveni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cviky na pos\u00edlen\u00ed zad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje \u0159ada cvik\u016f, kter\u00e9 v\u00e1m pomohou pos\u00edlit z\u00e1dov\u00e9 svaly a zm\u00edrnit bolest. Zde je n\u011bkolik z nich:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank:<\/strong> Udr\u017eujte rovnou linii od hlavy a\u017e k pat\u00e1m a napn\u011bte b\u0159i\u0161n\u00ed svaly. Dr\u017ete tuto pozici alespo\u0148 30 sekund.<\/li>\n<li><strong>Must:<\/strong> Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedn\u011bte p\u00e1nev. Dr\u017ete pozici n\u011bkolik sekund a pot\u00e9 se vra\u0165te zp\u011bt.<\/li>\n<li><strong>Pohyb ko\u010dky:<\/strong> Na v\u0161ech \u010dty\u0159ech se zahn\u011bte a vyhn\u011bte h\u0159bet. T\u00edmto cvikem uvoln\u00edte nap\u011bt\u00ed ve svalech.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spr\u00e1vn\u00e1 technika je kl\u00ed\u010dov\u00e1. Ujist\u011bte se, \u017ee cvi\u010d\u00edte n pomalu a kontrolovan\u011b. Pokud po\u0161kod\u00edte sv\u00e9 t\u011blo, bolest se m\u016f\u017ee jen zhor\u0161it. Pokud si nejste jisti, jak cviky spr\u00e1vn\u011b prov\u00e1d\u011bt, m\u016f\u017ee v\u00e1m pomoci fyzioterapeut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Substances that can help<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jednou z aktivn\u00edch l\u00e1tek, kter\u00e9 by mohly podpo\u0159it va\u0161e \u00fasil\u00ed o zdrav\u00eda regeneraci, je <strong>collagen<\/strong>. Tento prote\u00edn je kl\u00ed\u010dov\u00fd pro zdrav\u00ed pojivov\u00fdch tk\u00e1n\u00ed, jako jsou \u0161lachy a vazy. Podporuje jejich flexibilitu a odolnost v\u016f\u010di zran\u011bn\u00edm. Pravideln\u00fd p\u0159\u00edjem kolagenu m\u016f\u017ee p\u0159isp\u011bt k zlep\u0161en\u00ed pohyblivosti kloub\u016f a zm\u00edrn\u011bn\u00ed diskomfortu spojen\u00e9ho s fyzickou aktivitou. Uva\u017eovali jste o dopln\u011bn\u00ed va\u0161\u00ed stravy jak\u00fdmi jsou <a href=\"https:\/\/revolucnicviceni.cz\/en\/kloubni-vyziva\/\">joint nutrition EL-EL\u00c1STICO<\/a>, kter\u00e1 m\u016f\u017ee podpo\u0159it zdrav\u00ed va\u0161eho pohybov\u00e9ho apar\u00e1tu?<\/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 na bolest zad je d\u016fle\u017eit\u00e9 se vyhnout n\u00e1sleduj\u00edc\u00edm chyb\u00e1m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neoh\u0159\u00edvejte se p\u0159ed cvi\u010den\u00edm; to m\u016f\u017ee v\u00e9st k zran\u011bn\u00ed.<\/li>\n<li>Nedejte se un\u00e9st, cvi\u010dte s m\u00edrou a poslouchejte sv\u00e9 t\u011blo.<\/li>\n<li>P\u0159esta\u0148te cvi\u010dit, pokud c\u00edt\u00edte bolest. Pozor na sign\u00e1ly od t\u011bla.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00fdm zp\u016fsobem se vyhnout dal\u0161\u00edm probl\u00e9m\u016fm<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prevence je v\u017edy lep\u0161\u00ed ne\u017e l\u00e9\u010dba. Tr\u00e9nink by m\u011bl b\u00fdt sou\u010d\u00e1st\u00ed va\u0161eho ka\u017edodenn\u00edho \u017eivota. Rovn\u011b\u017e se sna\u017ete udr\u017eovat spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a nezapom\u00ednejte na pravideln\u00e9 p\u0159est\u00e1vky, pokud sed\u00edte dlouh\u00e9 hodiny.<\/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-bolest-zad-4\/\">\u00da\u010dinn\u00e9 cviky na bolest zad, kter\u00e9 pomohou zm\u00edrnit nepohodl\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/rehabilitacni-cviky-na-bolest-zad\/\">Rehabilita\u010dn\u00ed cviky na bolest zad \u2013 jednoduch\u00e9 a \u00fa\u010dinn\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-priciny-2\/\">Bolest zad: jak\u00e9 jsou hlavn\u00ed p\u0159\u00ed\u010diny a co m\u016f\u017ee pomoci?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-priznaky\/\">Bolest zad: p\u0159\u00edznaky a co s nimi d\u011blat<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolest zad pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed zdravotn\u00ed pot\u00ed\u017ee, se kter\u00fdmi se lid\u00e9 setk\u00e1vaj\u00ed. Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny v kancel\u00e1\u0159\u00edch nebo se nev\u011bnuj\u00ed dostate\u010dn\u00e9 fyzick\u00e9 aktivit\u011b. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u00e1me pro v\u00e1s n\u011bkolik osv\u011bd\u010den\u00fdch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci ulevit od bolesti a pos\u00edlit svaly zad. Poj\u010fme se pod\u00edvat na praktick\u00e9 rady &#8230; <a title=\"Cviky na bolest zad: Jak si ulevit a pos\u00edlit svaly\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-cviky\/\" aria-label=\"Read more about Cviky na bolest zad: Jak si ulevit a pos\u00edlit svaly\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":190834,"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":[470,1559,8,1395,1016,10],"class_list":["post-183283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bolest-zad","tag-cvicebni-tipy","tag-cviceni","tag-fyzioterapie","tag-rehabilitace","tag-zdravi"],"better_featured_image":{"id":190834,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Pohybov\u00fd apar\u00e1t","caption":"Ilustrace k t\u00e9matu: bolest zad.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/06\/bolest-zad-cviky.webp","filesize":104976,"sizes":{"medium":{"file":"bolest-zad-cviky-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":14408,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/06\/bolest-zad-cviky-300x300.webp"},"thumbnail":{"file":"bolest-zad-cviky-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":5394,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/06\/bolest-zad-cviky-150x150.webp"},"medium_large":{"file":"bolest-zad-cviky-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":56356,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/06\/bolest-zad-cviky-768x768.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[],"alt":""}},"post":183283,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/06\/bolest-zad-cviky.webp"},"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=\"Bolest zad pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed zdravotn\u00ed pot\u00ed\u017ee, se kter\u00fdmi se lid\u00e9 setk\u00e1vaj\u00ed. 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