{"id":24864,"date":"2026-05-02T11:07:39","date_gmt":"2026-05-02T09:07:39","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-panevni-dno-3\/"},"modified":"2026-06-29T09:31:47","modified_gmt":"2026-06-29T07:31:47","slug":"cviky-na-panevni-dno-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-3\/","title":{"rendered":"Cviky na p\u00e1nevn\u00ed dno: Jak pos\u00edlit svaly zdrav\u00ed a p\u0159irozen\u011b"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-2\/\">The pelvic floor is<\/a> kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-2\/\">na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou<\/a> roli p\u0159i dr\u017een\u00ed vnit\u0159n\u00edch org\u00e1n\u016f a ovl\u00e1d\u00e1n\u00ed funkc\u00ed doln\u00edch parti\u00ed. Osvojit si spr\u00e1vn\u00e9 cviky na <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-inkontinence\/\">p\u00e1nevn\u00ed dno nen\u00ed pouze<\/a> z\u00e1le\u017eitost \u017een \u2013 i mu\u017ei by m\u011bli v\u011bnovat pozornost t\u00e9to skupin\u011b sval\u016f. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na konkr\u00e9tn\u00ed cviky, tipy a d\u016fvody, pro\u010d je <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-pro-muze\/\">pelvic floor strengthening<\/a> d\u016fle\u017eit\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Advantages <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-muze-2\/\">pelvic floor strengthening<\/a> bottom<\/li>\n  <li>How to exercise correctly<\/li>\n  <li>Konkr\u00e9tn\u00ed cviky na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-muze\/\">pelvic floor<\/a><\/li>\n  <li>Common mistakes when exercising<\/li>\n  <li>Kdy se obr\u00e1tit na specialistu<\/li>\n  <li>Frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdhody posilov\u00e1n\u00ed p\u00e1nevn\u00edho dna<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Posilov\u00e1n\u00ed p\u00e1nevn\u00edho dna m\u00e1 n\u011bkolik v\u00fdhod:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li><strong>Prevence inkontinence:<\/strong> Siln\u00e9 svaly p\u00e1nevn\u00edho dna pom\u00e1haj\u00ed zamezit probl\u00e9m\u016fm s \u00fanikem mo\u010di, zejm\u00e9na po porodu nebo v menopauze.<\/li>\n  <li><strong>Podpora sexu\u00e1ln\u00edho zdrav\u00ed:<\/strong> Dob\u0159e vyvinut\u00e9 svaly mohou zlep\u0161it sexu\u00e1ln\u00ed pro\u017eitek jak pro mu\u017ee, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-2\/\">tak i pro \u017eeny<\/a>.<\/li>\n  <li><strong>Zpevn\u011bn\u00ed st\u0159edu t\u011bla:<\/strong> Svaly p\u00e1nevn\u00edho dna jsou sou\u010d\u00e1st\u00ed stabiliza\u010dn\u00edho syst\u00e9mu t\u011bla, co\u017e pom\u00e1h\u00e1 zlep\u0161it postaven\u00ed a vyhnout se bolestem zad.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Identifikace sval\u016f p\u00e1nevn\u00edho dna<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed za\u010d\u00e1tkem cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 spr\u00e1vn\u011b identifikovat, kter\u00e9 svaly cvi\u010dit. M\u016f\u017eete to vyzkou\u0161et nap\u0159\u00edklad takto:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>P\u0159i mo\u010den\u00ed se pokuste zastavit tok mo\u010di. Svaly, kter\u00e9 k tomu pou\u017e\u00edv\u00e1te, jsou va\u0161e svaly p\u00e1nevn\u00edho dna.<\/li>\n  <li>Pokud to zvl\u00e1dnete, zam\u011b\u0159te se na to, jak tyto svaly nap\u00ednat a uvol\u0148ovat.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Konkr\u00e9tn\u00ed cviky<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno\/\">Kegel exercises<\/a><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tento klasick\u00fd cvik je ide\u00e1ln\u00ed pro posilov\u00e1n\u00ed p\u00e1nevn\u00edho dna. Postupujte n\u00e1sledovn\u011b:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy a postavte chodidla na zem.<\/li>\n  <li>St\u00e1hn\u011bte svaly p\u00e1nevn\u00edho dna, dr\u017ete nap\u011bt\u00ed 5\u201310 sekund a pot\u00e9 uvoln\u011bte. Opakujte 10\u201315kr\u00e1t.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">Most<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed, kter\u00e9 spole\u010dn\u011b posiluje h\u00fd\u017e\u010fov\u00e9 svaly a svaly p\u00e1nevn\u00edho dna:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy a postavte chodidla na zem.<\/li>\n  <li>Zvedn\u011bte p\u00e1nev vzh\u016fru, dokud t\u011blo netvo\u0159\u00ed p\u0159\u00edmku od kolen po ramena. Dr\u017ete pozici 5 sekund a pot\u00e9 se pomalu vra\u0165te zp\u011bt.<\/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>Nedostate\u010dn\u00fd relax:<\/strong> Je d\u016fle\u017eit\u00e9 nezapom\u00ednat na \u00fapln\u00e9 uvoln\u011bn\u00ed sval\u016f mezi jednotliv\u00fdmi cviky.<\/li>\n  <li><strong>P\u0159et\u011b\u017eov\u00e1n\u00ed:<\/strong> Pokud se v\u00e1m cviky zdaj\u00ed p\u0159\u00edli\u0161 snadn\u00e9, zvy\u0161te po\u010det opakov\u00e1n\u00ed, nikoli v\u0161ak hmotnost nebo z\u00e1t\u011b\u017e.<\/li>\n  <li><strong>\u0160patn\u00e1 technika:<\/strong> Zam\u011b\u0159te se na to, abyste cvi\u010dili spr\u00e1vn\u011b a vyvarovali se souvisej\u00edc\u00edch sval\u016f, jako jsou h\u00fd\u017ed\u011b nebo b\u0159icho.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy se obr\u00e1tit na specialistu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te pot\u00ed\u017ee s inkontinenc\u00ed, \u010dast\u00fdmi bolestmi nebo diskomfortem v oblasti p\u00e1nve, nev\u00e1hejte vyhledat odbornou pomoc. Fyzioterapeut nebo specialistka na \u017eensk\u00e9 zdrav\u00ed v\u00e1m mohou poradit s cviky specificky pro va\u0161i situaci.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed frekvence je 3\u20134kr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e ka\u017ed\u00e9 cvi\u010den\u00ed by m\u011blo trvat 10\u201315 minut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017eeme cvi\u010dit <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno-3\/\">p\u00e1nevn\u00ed dno i<\/a> p\u0159i menstruaci?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, cvi\u010den\u00ed je mo\u017en\u00e9, ale p\u0159izp\u016fsobte si intenzitu a poslouchejte sv\u00e9 t\u011blo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je cvi\u010den\u00ed p\u00e1nevn\u00edho dna bolestiv\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-4\/\">Spr\u00e1vn\u011b prov\u00e1d\u011bn\u00e9 cviky<\/a> by nem\u011bly b\u00fdt bolestiv\u00e9. Pokud c\u00edt\u00edte bolest, p\u0159esta\u0148te a zkontrolujte techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu kombinovat cvi\u010den\u00ed s jin\u00fdmi tr\u00e9ninky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b ano, cvi\u010den\u00ed p\u00e1nevn\u00edho dna m\u016f\u017ee b\u00fdt sou\u010d\u00e1st\u00ed jak\u00e9hokoliv tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak rychle budu vid\u011bt v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prvn\u00ed zlep\u0161en\u00ed by m\u011bla b\u00fdt znateln\u00e1 p\u0159ibli\u017en\u011b po 4\u20136 t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/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\/oblicejova-joga-cviky-2\/\">Obli\u010dejov\u00e1 j\u00f3ga: Cviky pro mladistv\u00fd vzhled a uvoln\u011bn\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-erekci-2\/\">Jak pos\u00edlit erekci: Praktick\u00e9 tipy a cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-cevni-steny\/\">Jak pos\u00edlit c\u00e9vn\u00ed st\u011bny: Praktick\u00e9 tipy a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ak-posilit-nizky-diastolicky-tlak\/\">Jak pos\u00edlit n\u00edzk\u00fd diastolick\u00fd tlak<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-nehty-2\/\">Jak pos\u00edlit nehty: Praktick\u00e9 tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-mozek\/\">Jak pos\u00edlit mozek: Praktick\u00e9 tipy a rady<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>P\u00e1nevn\u00ed dno je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli p\u0159i dr\u017een\u00ed vnit\u0159n\u00edch org\u00e1n\u016f a ovl\u00e1d\u00e1n\u00ed funkc\u00ed doln\u00edch parti\u00ed. Osvojit si spr\u00e1vn\u00e9 cviky na p\u00e1nevn\u00ed dno nen\u00ed pouze z\u00e1le\u017eitost \u017een \u2013 i mu\u017ei by m\u011bli v\u011bnovat pozornost t\u00e9to skupin\u011b sval\u016f. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na konkr\u00e9tn\u00ed cviky, tipy a d\u016fvody, pro\u010d je posilov\u00e1n\u00ed &#8230; <a title=\"Cviky na p\u00e1nevn\u00ed dno: Jak pos\u00edlit svaly zdrav\u00ed a p\u0159irozen\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-3\/\" aria-label=\"Read more about Cviky na p\u00e1nevn\u00ed dno: Jak pos\u00edlit svaly zdrav\u00ed a p\u0159irozen\u011b\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":106906,"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":[1559,8,297,2143,2438,834,676,11138,16,1638],"class_list":["post-24864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-cvicebni-tipy","tag-cviceni","tag-domaci-cviceni","tag-fitnes","tag-muzske-zdravi","tag-panevni-dno","tag-prevence","tag-revolucni-cviceni","tag-svaly","tag-zenske-zdravi"],"better_featured_image":{"id":106906,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: p\u00e1nevn\u00ed dno.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-panevni-dno-3.png","filesize":1746427,"sizes":{"medium":{"file":"cviky-na-panevni-dno-3-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":148949,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-3-300x300.png"},"thumbnail":{"file":"cviky-na-panevni-dno-3-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":42426,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-3-150x150.png"},"medium_large":{"file":"cviky-na-panevni-dno-3-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":910906,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-3-768x768.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":24864,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-3.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=\"P\u00e1nevn\u00ed dno je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli p\u0159i dr\u017een\u00ed vnit\u0159n\u00edch org\u00e1n\u016f a ovl\u00e1d\u00e1n\u00ed funkc\u00ed doln\u00edch parti\u00ed. 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