{"id":25228,"date":"2026-05-02T23:57:35","date_gmt":"2026-05-02T21:57:35","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-panevni-dno-pro-zeny-v-sede\/"},"modified":"2026-06-29T11:15:30","modified_gmt":"2026-06-29T09:15:30","slug":"cviky-na-panevni-dno-pro-zeny-v-sede","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-v-sede\/","title":{"rendered":"Cviky na p\u00e1nevn\u00ed dno pro \u017eeny v sed\u011b: Praktick\u00fd n\u00e1vod"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-panevni-dno-2\/\">Pelvic floor<\/a> hraje kl\u00ed\u010dovou roli v na\u0161em zdrav\u00ed, p\u0159edev\u0161\u00edm u \u017een. Je zodpov\u011bdn\u00e9 za podporu vnit\u0159n\u00edch org\u00e1n\u016f, kontrolu mo\u010den\u00ed a celkovou stabilitu. Cvi\u010den\u00edm p\u00e1nevn\u00edho dna m\u016f\u017eeme zlep\u0161it nejen to, jak se c\u00edt\u00edme, ale i na\u0161i pohyblivost. Dnes se pod\u00edv\u00e1me na jednoduch\u00e1 cvi\u010den\u00ed, kter\u00e1 m\u016f\u017eete <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-v-sede\/\">prov\u00e1d\u011bt v sed\u011b<\/a>, co\u017e je ide\u00e1ln\u00ed pro ty, kter\u00e9 maj\u00ed b\u011bhem dne m\u00e1lo \u010dasu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kter\u00e9 svalov\u00e9 skupiny c\u00edlit?<\/li>\n<li>Jak spr\u00e1vn\u011b cvi\u010dit, abyste se vyhnuli omyl\u016fm?<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed p\u00e1nevn\u00edho dna.<\/li>\n<li>Kdy konzultovat odborn\u00edka.<\/li>\n<li>Tipy na dom\u00e1c\u00ed tr\u00e9nink a dal\u0161\u00ed cvi\u010den\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">1. Kter\u00e9 svalov\u00e9 skupiny c\u00edlit?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-2\/\">p\u00e1nevn\u00edho dna je d\u016fle\u017eit\u00e9 soust\u0159edit<\/a> se na n\u00e1sleduj\u00edc\u00ed svaly:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pubococcygeus:<\/strong> S\u00e1hne <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny\/\">na dno p\u00e1nve a<\/a> je kl\u00ed\u010dov\u00fd pro spr\u00e1vnou funkci mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e.<\/li>\n<li><strong>Bulbocavernosus:<\/strong> Pom\u00e1h\u00e1 p\u0159i sexu\u00e1ln\u00ed funkci a stabilizaci p\u00e1nve.<\/li>\n<li><strong>Ischiocavernosus:<\/strong> Ovliv\u0148uje prokrven\u00ed a citlivost pohlavn\u00edch org\u00e1n\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. Jak spr\u00e1vn\u011b cvi\u010dit v sed\u011b?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tyto <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-4\/\">cviky m\u016f\u017eete prov\u00e1d\u011bt<\/a> kdekoliv, nap\u0159\u00edklad p\u0159i pr\u00e1ci u stolu nebo doma na \u017eidli. Zde jsou kroky k proveden\u00ed efektivn\u00edho cviku:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Z\u00e1kladn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno-3\/\">cvik &#8211; Kegelovy<\/a> exercises<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Usa\u010fte se vzp\u0159\u00edmen\u011b, ramena by m\u011bla b\u00fdt uvoln\u011bn\u00e1.<\/li>\n<li>Pomalu zatn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-3\/\">svaly p\u00e1nevn\u00edho<\/a> dna, jako byste se sna\u017eili zastavit mo\u010den\u00ed.<\/li>\n<li>Dr\u017ete nap\u011bt\u00ed po dobu 5 sekund, pot\u00e9 uvoln\u011bte.<\/li>\n<li>Opakujte 10-15 kr\u00e1t, ide\u00e1ln\u011b t\u0159ikr\u00e1t denn\u011b.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Cvik s dechem<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Usa\u010fte se vzp\u0159\u00edmen\u011b a uvoln\u011bte ramena.<\/li>\n<li>P\u0159i n\u00e1dechu se sna\u017ete co nejv\u00edce uvolnit <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-muze-2\/\">pelvic floor<\/a>.<\/li>\n<li>P\u0159i v\u00fddechu <a href=\"https:\/\/revolucnicviceni.cz\/en\/kegelovy-cviky-na-panevni-dno\/\">zatn\u011bte svaly p\u00e1nevn\u00edho<\/a> dna a zadr\u017ete na 2-3 sekundy.<\/li>\n<li>Opakujte 10-15 kr\u00e1t.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">3. \u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed p\u00e1nevn\u00edho dna<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nedostate\u010dn\u00e9 soust\u0159ed\u011bn\u00ed na spr\u00e1vn\u00e9 svaly \u2013 soust\u0159e\u010fte se, abyste necvi\u010dili jin\u00e9 oblasti, jako b\u0159icho nebo h\u00fd\u017ed\u011b.<\/li>\n<li>P\u0159\u00edli\u0161n\u00fd tlak \u2013 c\u00edlem nen\u00ed vytv\u00e1\u0159et bolest, ale pouze nap\u011bt\u00ed.<\/li>\n<li>Nedostate\u010dn\u00e1 pravidelnost \u2013 pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 cvi\u010dit pravideln\u011b.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. Kdy konzultovat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte jak\u00e9koliv nepohodl\u00ed b\u011bhem cvi\u010den\u00ed, nebo pokud m\u00e1te pot\u00ed\u017ee s kontrolou mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e, rozhodn\u011b se obra\u0165te na fyzioterapeuta \u010di odborn\u00edka na zdrav\u00ed. Odborn\u00edk v\u00e1m m\u016f\u017ee poskytnout c\u00edlenou pomoc a rady p\u0159\u00edmo na m\u00edru.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Z\u00e1v\u011br a tip na dal\u0161\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed p\u00e1nvov\u00e9ho dna je pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-2\/\">\u017eeny d\u016fle\u017eit\u00e9 a<\/a> m\u016f\u017ee pozitivn\u011b ovlivnit ka\u017edodenn\u00ed \u017eivot. Za\u010dn\u011bte s jednoduch\u00fdmi cviky a pomalu zvy\u0161ujte intenzitu. Pokud hled\u00e1te dal\u0161\u00ed zp\u016fsob, jak se motivovat a cvi\u010dit pravideln\u011b v pohodl\u00ed va\u0161eho domova, zva\u017ete <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, which offers free registration for 30 days.<\/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-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<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-proti-bolesti-hrudni-pateri\/\">Exercises for Thoracic Spine Pain: A Relief Guide<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kycelni-klouby\/\">Hip joint exercises: How to do it correctly?<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>P\u00e1nevn\u00ed dno hraje kl\u00ed\u010dovou roli v na\u0161em zdrav\u00ed, p\u0159edev\u0161\u00edm u \u017een. Je zodpov\u011bdn\u00e9 za podporu vnit\u0159n\u00edch org\u00e1n\u016f, kontrolu mo\u010den\u00ed a celkovou stabilitu. Cvi\u010den\u00edm p\u00e1nevn\u00edho dna m\u016f\u017eeme zlep\u0161it nejen to, jak se c\u00edt\u00edme, ale i na\u0161i pohyblivost. Dnes se pod\u00edv\u00e1me na jednoduch\u00e1 cvi\u010den\u00ed, kter\u00e1 m\u016f\u017eete prov\u00e1d\u011bt v sed\u011b, co\u017e je ide\u00e1ln\u00ed pro ty, kter\u00e9 maj\u00ed b\u011bhem &#8230; <a title=\"Cviky na p\u00e1nevn\u00ed dno pro \u017eeny v sed\u011b: Praktick\u00fd n\u00e1vod\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-v-sede\/\" aria-label=\"Read more about Cviky na p\u00e1nevn\u00ed dno pro \u017eeny v sed\u011b: Praktick\u00fd n\u00e1vod\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108670,"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":[8,888,1956,2143,7,834,2278,11506,10,1873],"class_list":["post-25228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-cviky","tag-domaci-trenink","tag-fitnes","tag-hubnuti","tag-panevni-dno","tag-pravidelnost","tag-prodluzovani","tag-zdravi","tag-zeny"],"better_featured_image":{"id":108670,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a cvi\u010den\u00ed","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-pro-zeny-v-sede.png","filesize":1156915,"sizes":{"medium":{"file":"cviky-na-panevni-dno-pro-zeny-v-sede-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":111200,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-pro-zeny-v-sede-300x300.png"},"thumbnail":{"file":"cviky-na-panevni-dno-pro-zeny-v-sede-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":33618,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-pro-zeny-v-sede-150x150.png"},"medium_large":{"file":"cviky-na-panevni-dno-pro-zeny-v-sede-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":589788,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-pro-zeny-v-sede-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":25228,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-panevni-dno-pro-zeny-v-sede.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"P\u00e1nevn\u00ed dno hraje kl\u00ed\u010dovou roli v na\u0161em zdrav\u00ed, p\u0159edev\u0161\u00edm u \u017een. Je zodpov\u011bdn\u00e9 za podporu vnit\u0159n\u00edch org\u00e1n\u016f, kontrolu mo\u010den\u00ed a celkovou stabilitu. Cvi\u010den\u00edm p\u00e1nevn\u00edho dna m\u016f\u017eeme zlep\u0161it nejen to, jak se c\u00edt\u00edme, ale i na\u0161i pohyblivost. Dnes se pod\u00edv\u00e1me na jednoduch\u00e1 cvi\u010den\u00ed, kter\u00e1 m\u016f\u017eete prov\u00e1d\u011bt v sed\u011b, co\u017e je ide\u00e1ln\u00ed pro ty, kter\u00e9 maj\u00ed b\u011bhem\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Jan And\u011bl\"\/>\n\t<meta name=\"msvalidate.01\" content=\"cf6fee0085ec4bfcb61c5468e8a44e97\" \/>\n\t<meta name=\"yandex-verification\" content=\"d87c8c35ed22268b\" \/>\n\t<meta name=\"keywords\" content=\"cvi\u010den\u00ed,cviky,dom\u00e1c\u00ed tr\u00e9nink,fitnes,hubnut\u00ed,p\u00e1nevn\u00ed dno,pravidelnost,prodlu\u017eov\u00e1n\u00ed,zdrav\u00ed,\u017eeny,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-pro-zeny-v-sede\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Jan And\u011bl | Fit and Slim Club\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Cviky na p\u00e1nevn\u00ed dno pro \u017eeny v sed\u011b: Praktick\u00fd n\u00e1vod | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"P\u00e1nevn\u00ed dno hraje kl\u00ed\u010dovou roli v na\u0161em zdrav\u00ed, p\u0159edev\u0161\u00edm u \u017een. Je zodpov\u011bdn\u00e9 za podporu vnit\u0159n\u00edch org\u00e1n\u016f, kontrolu mo\u010den\u00ed a celkovou stabilitu. Cvi\u010den\u00edm p\u00e1nevn\u00edho dna m\u016f\u017eeme zlep\u0161it nejen to, jak se c\u00edt\u00edme, ale i na\u0161i pohyblivost. 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