{"id":25200,"date":"2026-05-03T00:24:40","date_gmt":"2026-05-02T22:24:40","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-rovna-zada-2\/"},"modified":"2026-06-29T11:07:26","modified_gmt":"2026-06-29T09:07:26","slug":"cviky-na-rovna-zada-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rovna-zada-2\/","title":{"rendered":"Cviky na rovn\u00e1 z\u00e1da: Jak se vyhnout bolestem a dr\u017een\u00ed t\u011bla"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Udr\u017eov\u00e1n\u00ed rovn\u00e9ho <a href=\"https:\/\/revolucnicviceni.cz\/en\/skola-zad-cviky\/\">dr\u017een\u00ed t\u011bla je<\/a> kl\u00ed\u010dov\u00e9 pro na\u0161i pohodu a zdrav\u00ed. Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de, co\u017e m\u016f\u017ee v\u00e9st k bolestem zad a dal\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m pomohou <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada\/\">pos\u00edlit svaly<\/a> zad a <a href=\"https:\/\/revolucnicviceni.cz\/en\/kulata-zada-cviky\/\">improve posture<\/a>. P\u0159ipraven\u00e9 tipy v\u00e1m usnadn\u00ed implementaci do ka\u017edodenn\u00edho \u017eivota.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pro\u010d je d\u016fle\u017eit\u00e9 m\u00edt <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-rovna-zada-2\/\">rovn\u00e1 z\u00e1da<\/a><\/li><li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-zada\/\">Practical<\/a> exercises for home<\/li><li>How to exercise correctly<\/li><li>\u010cast\u00e9 omyly p\u0159i cvi\u010den\u00ed<\/li><li>When to see a specialist<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 m\u00edt rovn\u00e1 z\u00e1da<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rovn\u00e1 z\u00e1da nejsou jen ot\u00e1zkou estetiky, ale i zdrav\u00ed. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/a> pom\u00e1h\u00e1 p\u0159edch\u00e1zet bolestem zad a ztuhlosti sval\u016f. Krom\u011b toho, vytv\u00e1\u0159\u00ed lep\u0161\u00ed podm\u00ednky pro d\u00fdch\u00e1n\u00ed a zlep\u0161uje prokrven\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-celeho-tela-2\/\">cel\u00e9ho t\u011bla<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 cviky na doma<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ko\u010dkov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V t\u00e9to pozici se na chv\u00edli prot\u00e1hnete, pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v p\u00e1te\u0159i. Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech, s ruce pod rameny a koleny pod boky. P\u0159i n\u00e1dechu se prohn\u011bte v z\u00e1dech, p\u0159i v\u00fddechu zaoblete. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank je skv\u011bl\u00fd pro pos\u00edlen\u00ed cel\u00e9ho t\u011bla, zejm\u00e9na b\u0159i\u0161n\u00edch a zadn\u00edch sval\u016f. Lehn\u011bte si na b\u0159icho a zvedn\u011bte t\u011blo na p\u0159edlokt\u00ed a \u0161pi\u010dky. Udr\u017eujte t\u011blo v jedn\u00e9 linii, sna\u017ete se vydr\u017eet 30 sekund a\u017e 1 minutu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik posiluje doln\u00ed \u010d\u00e1st zad. Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a nohy polo\u017ete na zem. Zvedn\u011bte p\u00e1nev sm\u011brem vzh\u016fru, dr\u017ete pozici p\u00e1r sekund a pak se vr\u00e1t\u00edte zp\u011bt. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vnou techniku. Ujist\u011bte se, \u017ee se soust\u0159ed\u00edte <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spravne-drzeni-tela\/\">na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/a> a nezat\u011b\u017eujete p\u0159\u00edli\u0161 klouby. A pokud hled\u00e1te jednoduch\u00fd zp\u016fsob, jak za\u010d\u00edt s pravideln\u00fdm dom\u00e1c\u00edm cvi\u010den\u00edm, m\u016f\u017ee b\u00fdt <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> ide\u00e1ln\u00ed volbou. Registrace je na 30 dn\u00ed zdarma!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 omyly p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159eh\u00e1n\u011bn\u00ed s po\u010dtem opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e9n\u011b je \u010dasto v\u00edce. D\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e mno\u017estv\u00ed je kvalita proveden\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ignorov\u00e1n\u00ed bolesti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud cvi\u010den\u00ed zp\u016fsobuje bolest, m\u011bli byste se zastavit a p\u0159ehodnotit svou techniku nebo zvolit jin\u00fd cvik.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nespr\u00e1vn\u00e9 zah\u0159\u00e1t\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 rozproudit krev v t\u011ble, abyste p\u0159ede\u0161li zran\u011bn\u00edm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When to see a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte dlouhodob\u00e9 nebo siln\u00e9 bolesti zad, m\u011bli byste se obr\u00e1tit na odborn\u00edka. To plat\u00ed zejm\u00e9na, pokud se bolest zhor\u0161uje nebo zasahuje do va\u0161eho ka\u017edodenn\u00edho \u017eivota.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/zdrava-zada-cviceni\/\">cvi\u010dit pro rovn\u00e1 z\u00e1da<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, v kombinaci s dal\u0161\u00edmi aktivitami, jako je ch\u016fze nebo plav\u00e1n\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">They are <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rovna-zada\/\">cviky na rovn\u00e1 z\u00e1da<\/a> vhodn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina cvik\u016f je vhodn\u00e1 pro \u0161irokou ve\u0159ejnost, ale pokud m\u00e1te zdravotn\u00ed probl\u00e9my, ur\u010dit\u011b se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co m\u00e1m d\u011blat, pokud se mi cviky neda\u0159\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte, \u017ee cvik nezvl\u00e1d\u00e1te, zkuste za\u010d\u00edt s jednodu\u0161\u0161\u00edmi variantami nebo se pora\u010fte s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou dal\u0161\u00ed tipy na zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Udr\u017eujte si v\u011bdom\u00ed sv\u00e9ho dr\u017een\u00ed t\u011bla b\u011bhem dne, p\u0159i sezen\u00ed, st\u00e1n\u00ed a ch\u016fzi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pomohou mi tyto cviky i p\u0159i bolestech zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pravideln\u00e1 cvi\u010den\u00ed mohou pomoci zm\u00edrnit bolesti zad, ale je d\u016fle\u017eit\u00e9 je prov\u00e1d\u011bt spr\u00e1vn\u011b a pravideln\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\/kettlebell-cviky\/\">Efektivn\u00ed kettlebell cviky pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-brisnich-svalu-2\/\">\u00da\u010dinn\u00e9 cviky na pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-povisle-paze-po-60-2\/\">Cviky na povisl\u00e9 pa\u017ee po 60: Efektivn\u00ed tipy a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-mckenzie\/\">Cviky McKenzie: Efektivn\u00ed metoda pro zdrav\u00e1 z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-lytka-2\/\">Cviky na l\u00fdtka: Jak je spr\u00e1vn\u011b pos\u00edlit a vytvarovat<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kycle-s-artritidou-4\/\">Cviky na ky\u010dle s artritidou: Jak ulevit bolesti a zlep\u0161it pohyblivost<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Udr\u017eov\u00e1n\u00ed rovn\u00e9ho dr\u017een\u00ed t\u011bla je kl\u00ed\u010dov\u00e9 pro na\u0161i pohodu a zdrav\u00ed. Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de, co\u017e m\u016f\u017ee v\u00e9st k bolestem zad a dal\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m pomohou pos\u00edlit svaly zad a zlep\u0161it dr\u017een\u00ed t\u011bla. P\u0159ipraven\u00e9 tipy v\u00e1m usnadn\u00ed implementaci do &#8230; <a title=\"Cviky na rovn\u00e1 z\u00e1da: Jak se vyhnout bolestem a dr\u017een\u00ed t\u011bla\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rovna-zada-2\/\" aria-label=\"Read more about Cviky na rovn\u00e1 z\u00e1da: Jak se vyhnout bolestem a dr\u017een\u00ed t\u011bla\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108734,"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":[379,8,297,394,11362,9393,10],"class_list":["post-25200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolesti-zad","tag-cviceni","tag-domaci-cviceni","tag-fitness","tag-posture","tag-rovna-zada","tag-zdravi"],"better_featured_image":{"id":108734,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: rovn\u00e1 z\u00e1da.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-rovna-zada-2.png","filesize":910450,"sizes":{"medium":{"file":"cviky-na-rovna-zada-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":79973,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-rovna-zada-2-300x300.png"},"thumbnail":{"file":"cviky-na-rovna-zada-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":23466,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-rovna-zada-2-150x150.png"},"medium_large":{"file":"cviky-na-rovna-zada-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":465759,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-rovna-zada-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":25200,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-rovna-zada-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=\"Udr\u017eov\u00e1n\u00ed rovn\u00e9ho dr\u017een\u00ed t\u011bla je kl\u00ed\u010dov\u00e9 pro na\u0161i pohodu a zdrav\u00ed. Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de, co\u017e m\u016f\u017ee v\u00e9st k bolestem zad a dal\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m pomohou pos\u00edlit svaly zad a zlep\u0161it dr\u017een\u00ed t\u011bla. 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Mnoz\u00ed z n\u00e1s tr\u00e1v\u00ed dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de, co\u017e m\u016f\u017ee v\u00e9st k bolestem zad a dal\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m pomohou pos\u00edlit svaly zad a zlep\u0161it dr\u017een\u00ed t\u011bla. 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