{"id":24286,"date":"2026-05-03T23:59:37","date_gmt":"2026-05-03T21:59:37","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/jak-zacit-cvicit-2\/"},"modified":"2026-06-29T06:57:50","modified_gmt":"2026-06-29T04:57:50","slug":"jak-zacit-cvicit-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit-2\/","title":{"rendered":"Jak za\u010d\u00edt cvi\u010dit: praktick\u00e9 tipy pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed m\u016f\u017ee b\u00fdt pro mnoh\u00e9 na za\u010d\u00e1tku n\u00e1ro\u010dn\u00e9, ale nen\u00ed to nic, co by se nedalo zvl\u00e1dnout. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik praktick\u00fdch tip\u016f, kter\u00e9 v\u00e1m pomohou zkusit to a dostat se do rytmu. A\u0165 <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit\/\">u\u017e se chyst\u00e1te za\u010d\u00edt<\/a> poprv\u00e9, nebo se chcete vr\u00e1tit do formy, m\u00e1me pro v\u00e1s u\u017eite\u010dn\u00e9 rady.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ur\u010dete si c\u00edle<\/li>\n<li>Za\u010dn\u011bte pomalu a postupn\u011b zvy\u0161ujte intenzitu<\/li>\n<li>Najd\u011bte si obl\u00edbenou aktivitu<\/li>\n<li>Vytvo\u0159te si cvi\u010debn\u00ed rutinu<\/li>\n<li>Zva\u017ete vyu\u017eit\u00ed online program\u016f<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak si stanovit c\u00edle<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159edt\u00edm, ne\u017e za\u010dnete, je dobr\u00e9 si stanovit jasn\u00e9 a dosa\u017eiteln\u00e9 c\u00edle. M\u00edsto toho, abyste si \u0159ekli, \u017ee chcete b\u00fdt za m\u011bs\u00edc \u201e\u00fa\u017easn\u011b fit\u201c, zam\u011b\u0159te se na konkr\u00e9tn\u00ed kroky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">P\u0159\u00edklad c\u00edl\u016f:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cvi\u010dit t\u0159ikr\u00e1t t\u00fddn\u011b po dobu 30 minut<\/li>\n<li>Ud\u011blat 10 klik\u016f denn\u011b<\/li>\n<li>J\u00edt na proch\u00e1zku ka\u017ed\u00fd den po pr\u00e1ci<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Za\u010dn\u011bte pomalu a postupn\u011b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud nejste zvykl\u00ed na pravideln\u00fd pohyb, za\u010dn\u011bte s kr\u00e1tk\u00fdmi tr\u00e9ninky. Postupn\u00e9 zvy\u0161ov\u00e1n\u00ed \u010dasu a intenzity v\u00e1m pom\u016f\u017ee vybudovat si kondici, ani\u017e byste se p\u0159et\u00ed\u017eili.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prvn\u00ed t\u00fdden se sout\u0159e\u010fte na 15\u201320 minut lehk\u00e9ho aerobic cvi\u010den\u00ed.<\/li>\n<li>Druh\u00fd t\u00fdden p\u0159idejte dal\u0161\u00ed 10 minut.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Najd\u011bte si aktivitu, kter\u00e1 v\u00e1s bav\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed by m\u011blo b\u00fdt z\u00e1bavn\u00e9. Zkuste r\u016fzn\u00e9 aktivity, jako je b\u011bh, plav\u00e1n\u00ed nebo j\u00f3ga, ne\u017e si vyberete tu, kter\u00e1 v\u00e1m nejl\u00e9pe vyhovuje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vytvo\u0159en\u00ed cvi\u010debn\u00ed rutiny<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010d\u00e1tku m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 si vytvo\u0159it cvi\u010debn\u00ed pl\u00e1n. Napl\u00e1nujte si dny a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-zidli\/\">\u010dasy, kdy budete cvi\u010dit<\/a>, aby se stalo regel\u00e1rn\u00ed sou\u010d\u00e1st\u00ed va\u0161eho rozvrhu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vyu\u017eit\u00ed online program\u016f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud nev\u00edte, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit-doma\/\">how to start<\/a>, m\u016f\u017ee v\u00e1m pomoci online cvi\u010debn\u00ed program. <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> je skv\u011blou volbou pro ty, kte\u0159\u00ed cht\u011bj\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-spravne-cvicit-2\/\">efektivn\u011b cvi\u010dit<\/a>, ani\u017e by museli tr\u00e1vit hodiny v posilovn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i za\u010d\u00e1tku cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i startu do cvi\u010den\u00ed se v\u011bt\u0161ina lid\u00ed dopou\u0161t\u00ed n\u011bkolika \u010dast\u00fdch chyb.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010d\u00e1tek p\u0159\u00edli\u0161 intenzivn\u00edho tr\u00e9ninku<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed sval\u016f<\/li>\n<li>P\u0159eskakov\u00e1n\u00ed tr\u00e9nink\u016f kv\u016fli nedostatku \u010dasu<\/li>\n<li>P\u0159ekra\u010dov\u00e1n\u00ed hranic a hrozba zran\u011bn\u00ed<\/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 jak\u00e9koli zdravotn\u00ed probl\u00e9my nebo bolesti, kter\u00e9 v\u00e1s tr\u00e1p\u00ed, je dobr\u00e9 se obr\u00e1tit na odborn\u00edka. Nezapom\u00ednejte tak\u00e9 na d\u016fle\u017eitost pravideln\u00fdch prohl\u00eddek a konzultac\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-po-50\/\">cvi\u010dit jako za\u010d\u00e1te\u010dn\u00edk<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b, s d\u016frazem na postupn\u00e9 zvy\u0161ov\u00e1n\u00ed intenzity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cvi\u010den\u00ed je nejvhodn\u011bj\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-pro-zacatecniky-2\/\">for beginners<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Skv\u011bl\u00e9 jsou proch\u00e1zky, j\u00f3ga nebo lehk\u00fd aerobic. Hlavn\u00ed je, aby v\u00e1s cvi\u010den\u00ed bavilo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pot\u0159ebuji speci\u00e1ln\u00ed vybaven\u00ed pro dom\u00e1c\u00ed cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina cvik\u016f m\u016f\u017eete prov\u00e1d\u011bt bez vybaven\u00ed, s vyu\u017eit\u00edm vlastn\u00ed v\u00e1hy t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se motivovat k cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stanovte si c\u00edle, sledujte sv\u016fj pokrok a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-panevniho-dna-pro-muze\/\">nebojte se cvi\u010dit<\/a> s p\u0159\u00e1teli.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co m\u00e1m d\u011blat, pokud se c\u00edt\u00edm unaven\u00fd?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 poslouchat sv\u00e9 t\u011blo. Pokud se c\u00edt\u00edte unaven\u00ed, zkuste si dop\u0159\u00e1t den odpo\u010dinku.<\/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\/jak-cvicit-kegelovy-cviky\/\">How to do Kegel exercises to strengthen your pelvic floor<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/esicka-jak-cvicit\/\">Jak cvi\u010dit es\u00ed\u010dka efektivn\u011b a spr\u00e1vn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-na-zidli\/\">\u00da\u010dinn\u00e9 cvi\u010den\u00ed na \u017eidli: Zpevn\u011bte t\u011blo i v kancel\u00e1\u0159i<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-prsa\/\">Jak efektivn\u011b cvi\u010dit prsa a dos\u00e1hnout v\u00fdsledk\u016f<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Cvi\u010den\u00ed m\u016f\u017ee b\u00fdt pro mnoh\u00e9 na za\u010d\u00e1tku n\u00e1ro\u010dn\u00e9, ale nen\u00ed to nic, co by se nedalo zvl\u00e1dnout. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik praktick\u00fdch tip\u016f, kter\u00e9 v\u00e1m pomohou zkusit to a dostat se do rytmu. A\u0165 u\u017e se chyst\u00e1te za\u010d\u00edt poprv\u00e9, nebo se chcete vr\u00e1tit do formy, m\u00e1me pro v\u00e1s u\u017eite\u010dn\u00e9 rady. Ur\u010dete si &#8230; <a title=\"Jak za\u010d\u00edt cvi\u010dit: praktick\u00e9 tipy pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit-2\/\" aria-label=\"Read more about Jak za\u010d\u00edt cvi\u010dit: praktick\u00e9 tipy pro ka\u017ed\u00e9ho\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":111936,"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":[2,258,1802,308,4499],"tags":[8,1956,394,1490,1597,10,1589],"class_list":["post-24286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-zdravi","category-zivotni-styl","tag-cviceni","tag-domaci-trenink","tag-fitness","tag-kondice","tag-zacatecnici","tag-zdravi","tag-zivotni-styl"],"better_featured_image":{"id":111936,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/jak-zacit-cvicit-2.png","filesize":1442409,"sizes":{"medium":{"file":"jak-zacit-cvicit-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":122970,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-zacit-cvicit-2-300x300.png"},"thumbnail":{"file":"jak-zacit-cvicit-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":36323,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-zacit-cvicit-2-150x150.png"},"medium_large":{"file":"jak-zacit-cvicit-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":720157,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-zacit-cvicit-2-768x768.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":24286,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-zacit-cvicit-2.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=\"Cvi\u010den\u00ed m\u016f\u017ee b\u00fdt pro mnoh\u00e9 na za\u010d\u00e1tku n\u00e1ro\u010dn\u00e9, ale nen\u00ed to nic, co by se nedalo zvl\u00e1dnout. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik praktick\u00fdch tip\u016f, kter\u00e9 v\u00e1m pomohou zkusit to a dostat se do rytmu. A\u0165 u\u017e se chyst\u00e1te za\u010d\u00edt poprv\u00e9, nebo se chcete vr\u00e1tit do formy, m\u00e1me pro v\u00e1s u\u017eite\u010dn\u00e9 rady. 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