{"id":25226,"date":"2026-05-03T00:01:40","date_gmt":"2026-05-02T22:01:40","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-pilates-2\/"},"modified":"2026-06-29T11:13:03","modified_gmt":"2026-06-29T09:13:03","slug":"cviky-pilates-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-pilates-2\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky pilates pro v\u0161echny \u00farovn\u011b"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pilates je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit sv\u00e9 t\u011blo, zlep\u0161it flexibilitu a uvolnit nap\u011bt\u00ed. Tento tr\u00e9ninkov\u00fd syst\u00e9m kombinuje <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-2\/\">posilovac\u00ed cviky s<\/a> prvky j\u00f3gy a m\u016f\u017ee b\u00fdt p\u0159izp\u016fsoben r\u016fzn\u00fdm \u00farovn\u00edm pokro\u010dilosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na u\u017eite\u010dn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pilates\/\">cviky pilates<\/a>, kter\u00e9 m\u016f\u017eete za\u010d\u00edt prov\u00e1d\u011bt dnes, a na to, jak\u00e9 v\u00fdhody p\u0159in\u00e1\u0161ej\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zlep\u0161en\u00ed flexibility<\/li>\n<li>Zv\u00fd\u0161en\u00ed s\u00edly a tonizace svalstva<\/li>\n<li>Podpora zdrav\u00e9ho dr\u017een\u00ed t\u011bla<\/li>\n<li>Uvoln\u011bn\u00ed stresu a nap\u011bt\u00ed<\/li>\n<li>Mo\u017enost cvi\u010den\u00ed doma<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je pilates a jak funguje?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pilates je metoda cvi\u010den\u00ed, kterou vytvo\u0159il Joseph Pilates v 20. letech 20. stolet\u00ed. Je zalo\u017eena na kontrole dechu, koncentraci a preciznosti. Cvi\u010den\u00ed zahrnuje r\u016fzn\u00e9 pozice, kter\u00e9 aktivuj\u00ed hlubok\u00e9 svaly, zejm\u00e9na v oblasti <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-3\/\">st\u0159edu t\u011bla, a<\/a> pom\u00e1haj\u00ed rozv\u00edjet stabilitu a s\u00edlu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u010d\u00edt s pilates?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud jste za\u010d\u00e1te\u010dn\u00edk, je d\u016fle\u017eit\u00e9 za\u010d\u00edt pomalu a postupn\u011b zvy\u0161ovat intenzitu. Doporu\u010duji zvolit si <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pilates-3\/\">basic exercises<\/a>, kter\u00e9 v\u00e1s provedou technikou, ne\u017e p\u0159ejdete k pokro\u010dilej\u0161\u00edm variant\u00e1m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-v-sede\/\">Effective exercises<\/a> pilates<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Glute Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a postavte nohy na \u0161\u00ed\u0159ku ky\u010dl\u00ed. Zatn\u011bte h\u00fd\u017ed\u011b a zvedn\u011bte p\u00e1nev sm\u011brem nahoru. Dr\u017ete tuto pozici po dobu 5 sekund a pot\u00e9 se vra\u0165te zp\u011bt na zem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se na v\u0161echny \u010dty\u0159i, zvedn\u011bte kolena a dr\u017ete t\u011blo v p\u0159\u00edmce, op\u0159eni o p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Udr\u017eujte napnut\u00e9 b\u0159icho a sna\u017ete se vydr\u017eet aspo\u0148 30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Saw Stretch<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se na zem s nohama rozta\u017een\u00fdmi na \u0161ir\u0161\u00ed ne\u017e ramena. Zvedn\u011bte ruce do \u00farovn\u011b ramen a ot\u00e1\u010dejte trup sm\u011brem k jedn\u00e9 noze, a\u017e dos\u00e1hnete \u0161pi\u010dek. Opakujte na ob\u011b strany.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy pro \u00fasp\u011b\u0161n\u00e9 cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pracujte na spr\u00e1vn\u00e9 technice, nejen na po\u010dtu opakov\u00e1n\u00ed.<\/li>\n<li>Dbejte na uvoln\u011bn\u00fd a kontrolovan\u00fd dech.<\/li>\n<li>Soust\u0159e\u010fte se na prota\u017een\u00ed a flexibilitu.<\/li>\n<li>Vyzkou\u0161ejte cvi\u010debn\u00ed program <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute home game<\/a> pro kr\u00e1tk\u00e9 a efektivn\u00ed tr\u00e9ninky.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i pilates<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nedostate\u010dn\u00e9 soust\u0159ed\u011bn\u00ed na d\u00fdch\u00e1n\u00ed.<\/li>\n<li>P\u0159\u00edli\u0161n\u00e9 sp\u011bch\u00e1n\u00ed p\u0159i cvi\u010den\u00ed.<\/li>\n<li>Zapom\u00edn\u00e1n\u00ed na udr\u017een\u00ed spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla.<\/li>\n<li>P\u0159et\u011b\u017eov\u00e1n\u00ed p\u0159i cvi\u010den\u00ed, zejm\u00e9na na za\u010d\u00e1tku.<\/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 zdravotn\u00ed pot\u00ed\u017ee, jako jsou bolesti zad nebo svalov\u00e9 nap\u011bt\u00ed, je dobr\u00e9 se poradit s odborn\u00edkem. D\u00e1le, pokud c\u00edt\u00edte bolest p\u0159i prov\u00e1d\u011bn\u00ed cvik\u016f, nev\u00e1hejte a vyhledejte radu fyzioterapeuta nebo cvi\u010debn\u00edho specialisty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Je pilates <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-panevni-dno\/\">vhodn\u00fd pro ka\u017ed\u00e9ho<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pilates lze p\u0159izp\u016fsobit r\u016fzn\u00fdm \u00farovn\u00edm pokro\u010dilosti a zdravotn\u00edmu stavu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit-pilates\/\">Jak \u010dasto cvi\u010dit pilates<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3-4kr\u00e1t t\u00fddn\u011b, ale i m\u00e9n\u011b pravideln\u00e9 cvi\u010den\u00ed m\u00e1 sv\u00e9 benefity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohou cviky z pilates <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-2\/\">help with back pain<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, jsou zn\u00e1m\u00e9 t\u00edm, \u017ee posiluj\u00ed svaly trupu a podporuj\u00ed zdrav\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se nau\u010dit spr\u00e1vnou techniku?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nejl\u00e9pe pod dohledem zku\u0161en\u00e9ho instruktora nebo prost\u0159ednictv\u00edm video lekc\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou dal\u0161\u00ed v\u00fdhody pilates?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pilates pom\u00e1h\u00e1 zlep\u0161it rovnov\u00e1hu, flexibilitu a celkovou fyzickou kondici.<\/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-trapezy-2\/\">Cviky na trap\u00e9zy: Jak pos\u00edlit a formovat va\u0161i postavu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-v-sede\/\">Cviky na p\u00e1nevn\u00ed dno pro \u017eeny v sed\u011b: Praktick\u00fd n\u00e1vod<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ochable-paze-2\/\">Exercises for Flabby Arms: Effective Tips and Tricks<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-lodka\/\">Rowing exercise: how to do it correctly and benefits<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zanet-sedaciho-nervu-2\/\">Exercises for Sciatica: How to Relieve Pain and Tension<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pri-artroze-kolene-3\/\">Exercises for knee osteoarthritis: How to help and strengthen your joints<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pilates je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit sv\u00e9 t\u011blo, zlep\u0161it flexibilitu a uvolnit nap\u011bt\u00ed. Tento tr\u00e9ninkov\u00fd syst\u00e9m kombinuje posilovac\u00ed cviky s prvky j\u00f3gy a m\u016f\u017ee b\u00fdt p\u0159izp\u016fsoben r\u016fzn\u00fdm \u00farovn\u00edm pokro\u010dilosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na u\u017eite\u010dn\u00e9 cviky pilates, kter\u00e9 m\u016f\u017eete za\u010d\u00edt prov\u00e1d\u011bt dnes, a na to, jak\u00e9 v\u00fdhody p\u0159in\u00e1\u0161ej\u00ed. Zlep\u0161en\u00ed flexibility Zv\u00fd\u0161en\u00ed s\u00edly a tonizace &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky pilates pro v\u0161echny \u00farovn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pilates-2\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky pilates pro v\u0161echny \u00farovn\u011b\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108676,"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":[4438,8,297,1300,1490,2222,1151,10],"class_list":["post-25226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bezne-chyby","tag-cviceni","tag-domaci-cviceni","tag-formovani-postavy","tag-kondice","tag-pilates","tag-trenink","tag-zdravi"],"better_featured_image":{"id":108676,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: pilates.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-pilates-2.png","filesize":915003,"sizes":{"medium":{"file":"cviky-pilates-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":77660,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-pilates-2-300x300.png"},"thumbnail":{"file":"cviky-pilates-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":23896,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-pilates-2-150x150.png"},"medium_large":{"file":"cviky-pilates-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":433589,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-pilates-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":25226,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-pilates-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=\"Pilates je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit sv\u00e9 t\u011blo, zlep\u0161it flexibilitu a uvolnit nap\u011bt\u00ed. Tento tr\u00e9ninkov\u00fd syst\u00e9m kombinuje posilovac\u00ed cviky s prvky j\u00f3gy a m\u016f\u017ee b\u00fdt p\u0159izp\u016fsoben r\u016fzn\u00fdm \u00farovn\u00edm pokro\u010dilosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na u\u017eite\u010dn\u00e9 cviky pilates, kter\u00e9 m\u016f\u017eete za\u010d\u00edt prov\u00e1d\u011bt dnes, a na to, jak\u00e9 v\u00fdhody p\u0159in\u00e1\u0161ej\u00ed. 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Tento tr\u00e9ninkov\u00fd syst\u00e9m kombinuje posilovac\u00ed cviky s prvky j\u00f3gy a m\u016f\u017ee b\u00fdt p\u0159izp\u016fsoben r\u016fzn\u00fdm \u00farovn\u00edm pokro\u010dilosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na u\u017eite\u010dn\u00e9 cviky pilates, kter\u00e9 m\u016f\u017eete za\u010d\u00edt prov\u00e1d\u011bt dnes, a na to, jak\u00e9 v\u00fdhody p\u0159in\u00e1\u0161ej\u00ed. 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