{"id":24937,"date":"2026-05-02T11:55:51","date_gmt":"2026-05-02T09:55:51","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-zadek-2\/"},"modified":"2026-06-29T09:52:30","modified_gmt":"2026-06-29T07:52:30","slug":"cviky-na-zadek-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-2\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na zadek pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Exercises <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-zadek-2\/\">na pos\u00edlen\u00ed h\u00fd\u017ed\u00ed<\/a> je kl\u00ed\u010dem k pevn\u00e9mu a zdrav\u00e9mu t\u011blu. Pom\u00e1h\u00e1 nejen zlep\u0161ovat vzhled, ale tak\u00e9 posiluje z\u00e1da a p\u00e1nevn\u00ed oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a tak\u00e9 na to, jak se vyhnout nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m p\u0159i jejich prov\u00e1d\u011bn\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d posilovat h\u00fd\u017ed\u011b<\/li>\n<li>Best <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-nohy-a-zadek\/\">cviky na zadek<\/a><\/li>\n<li>How to exercise correctly<\/li>\n<li>Most common mistakes<\/li>\n<li>When to seek a specialist<\/li>\n<li>Tip <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hrudnik\/\">na dom\u00e1c\u00ed cvi\u010den\u00ed<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d posilovat h\u00fd\u017ed\u011b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Siln\u00e9 h\u00fd\u017ed\u011b maj\u00ed pozitivn\u00ed vliv na celkovou stabilitu t\u011bla a podporuj\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">spr\u00e1vn\u00e9 dr\u017een\u00ed<\/a>. D\u00edky cvi\u010den\u00ed m\u016f\u017eete p\u0159edej\u00edt bolestem zad a zlep\u0161it svou fyzickou kondici. H\u00fd\u017ed\u011b z\u00e1rove\u0148 hraj\u00ed d\u016fle\u017eitou roli p\u0159i mnoha sportovn\u00edch aktivit\u00e1ch, jako je b\u011bh nebo cyklistika.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-zadek\/\">Best exercises<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-zadek-2\/\">na zadek<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. D\u0159epy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u0159epy jsou z\u00e1kladn\u00edm cvikem, kter\u00fd efektivn\u011b posiluje h\u00fd\u017ed\u011b. Spr\u00e1vn\u011b je prov\u00e1d\u011bjte s nohama na \u0161\u00ed\u0159ku ramen a s pokr\u010den\u00fdmi koleny do \u00fahlu 90 stup\u0148\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdpady<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdpady aktivuj\u00ed nejen h\u00fd\u017ed\u011b, ale i nohy. D\u016fle\u017eit\u00e9 je, aby zadn\u00ed koleno nedosahovalo k podlaze a p\u0159edn\u00ed koleno bylo nad kotn\u00edkem.<\/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 nohy a zvedn\u011bte p\u00e1nev. Tento cvik posiluje h\u00fd\u017ed\u011b a pom\u00e1h\u00e1 ochr\u00e1nit p\u00e1te\u0159.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e9 je dodr\u017eovat spr\u00e1vnou techniku a d\u00fdch\u00e1n\u00ed. Za\u010dn\u011bte s men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed a postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e. Kvalita proveden\u00ed je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e mno\u017estv\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Most common mistakes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f, kter\u00e9 m\u016f\u017ee v\u00e9st k zran\u011bn\u00ed.<\/li>\n<li>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla, obzvl\u00e1\u0161\u0165 u d\u0159ep\u016f a v\u00fdpad\u016f.<\/li>\n<li>Insufficient warm-up before exercise.<\/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 c\u00edt\u00edte bolest nebo nepohodl\u00ed p\u0159i cvi\u010den\u00ed, rad\u011bji se pora\u010fte s odborn\u00edkem. Rychl\u00e9 konzultace s fyzioterapeutem nebo tren\u00e9rem mohou zabr\u00e1nit v\u00e1\u017en\u011bj\u0161\u00edm probl\u00e9m\u016fm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tip na dom\u00e1c\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud hled\u00e1te jednoduch\u00fd a efektivn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hubnuti-2\/\">zp\u016fsob, jak cvi\u010dit<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-doma\/\">doma, doporu\u010duji<\/a> <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. B\u011bhem 30 dn\u016f se m\u016f\u017eete zdarma zaregistrovat a vyzkou\u0161et r\u016fznorod\u00e9 tr\u00e9ninky pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-stred-tela\/\">pos\u00edlen\u00ed cel\u00e9ho t\u011bla<\/a>, v\u010detn\u011b h\u00fd\u017ed\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit na h\u00fd\u017ed\u011b?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e je dobr\u00e9 nechat minim\u00e1ln\u011b 48 hodin mezi tr\u00e9ninky pro regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mus\u00edm se m\u00edt na pozoru p\u0159i cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b. D\u016fle\u017eit\u00e9 je sledovat sv\u00e9 t\u011blo a reagovat na p\u0159\u00edznaky bolesti nebo diskomfortu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou d\u0159epy dobr\u00e9 i pro mu\u017ee?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, d\u0159epy jsou skv\u011bl\u00fdm cvikem pro v\u0161echny bez ohledu na pohlav\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 cviky jsou nejlep\u0161\u00ed na zpevn\u011bn\u00ed h\u00fd\u017ed\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi nejlep\u0161\u00ed pat\u0159\u00ed d\u0159epy, v\u00fdpady a mosty. Ka\u017ed\u00fd cvik m\u00e1 sv\u00e9 v\u00fdhody a zam\u011b\u0159uje se na r\u016fzn\u00e9 \u010d\u00e1sti h\u00fd\u017e\u010fov\u00fdch sval\u016f.<\/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\">V\u00fdsledky se li\u0161\u00ed, ale pravideln\u00fdm cvi\u010den\u00edm byste m\u011bli za\u010d\u00edt vid\u011bt zlep\u0161en\u00ed b\u011bhem 4-6 t\u00fddn\u016f.<\/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-pater-2\/\">Cviky na p\u00e1te\u0159: Posiln\u011bte sv\u016fj h\u0159bet efektivn\u011b a bezpe\u010dn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/trx-cviky\/\">Objevte trx cviky: Efektivn\u00ed cesta k pos\u00edlen\u00ed t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prsa-2\/\">\u00da\u010dinn\u00e9 cviky na prsa: Zpevn\u011bte sv\u016fj hrudn\u00edk efektivn\u011b!<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stred-tela-2\/\">Cviky na st\u0159ed t\u011bla: Posilte sv\u016fj core efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kolena-3\/\">Cviky na kolena: Jak pos\u00edlit a udr\u017eet zdrav\u00e1 kolena<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-prkno-2\/\">Cvik prkno: Jak na n\u011bj a jak\u00e9 m\u00e1 v\u00fdhody<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Cvi\u010den\u00ed na pos\u00edlen\u00ed h\u00fd\u017ed\u00ed je kl\u00ed\u010dem k pevn\u00e9mu a zdrav\u00e9mu t\u011blu. Pom\u00e1h\u00e1 nejen zlep\u0161ovat vzhled, ale tak\u00e9 posiluje z\u00e1da a p\u00e1nevn\u00ed oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a tak\u00e9 na to, jak se vyhnout nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m p\u0159i jejich prov\u00e1d\u011bn\u00ed. Pro\u010d posilovat h\u00fd\u017ed\u011b Nejlep\u0161\u00ed cviky na &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na zadek pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-2\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na zadek pro ka\u017ed\u00e9ho\">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":[8,888,1956,394,1150,1614,125,10],"class_list":["post-24937","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-cviky","tag-domaci-trenink","tag-fitness","tag-posilovani","tag-tipy","tag-zadek","tag-zdravi"],"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=\"Cvi\u010den\u00ed na pos\u00edlen\u00ed h\u00fd\u017ed\u00ed je kl\u00ed\u010dem k pevn\u00e9mu a zdrav\u00e9mu t\u011blu. Pom\u00e1h\u00e1 nejen zlep\u0161ovat vzhled, ale tak\u00e9 posiluje z\u00e1da a p\u00e1nevn\u00ed oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a tak\u00e9 na to, jak se vyhnout nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m p\u0159i jejich prov\u00e1d\u011bn\u00ed. 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