{"id":25467,"date":"2026-05-02T19:58:07","date_gmt":"2026-05-02T17:58:07","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-protazeni-nohou\/"},"modified":"2026-06-29T14:39:43","modified_gmt":"2026-06-29T12:39:43","slug":"cviky-na-protazeni-nohou","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-nohou\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed nohou pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte, \u017ee va\u0161e nohy pot\u0159ebuj\u00ed uvoln\u011bn\u00ed, jste na spr\u00e1vn\u00e9 cest\u011b. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-nohou\/\">Prota\u017een\u00ed nohou je<\/a> kl\u00ed\u010dov\u00e9 nejen pro udr\u017een\u00ed flexibility, ale tak\u00e9 pro prevenci zran\u011bn\u00ed a zlep\u0161en\u00ed celkov\u00e9ho pocitu pohody. V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme u\u017eite\u010dn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-panevniho-dna-video\/\">cviky, kter\u00e9 zvl\u00e1dnete snadno doma<\/a>. A nav\u00edc, pokud hled\u00e1te inspiraci pro pravideln\u00e9 cvi\u010den\u00ed, doporu\u010dujeme se pod\u00edvat na cvi\u010debn\u00ed program <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute home game<\/a>, kde se m\u016f\u017eete zaregistrovat na 30 dn\u00ed zdarma.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Prota\u017een\u00ed stehen<\/li>\n  <li>Prota\u017een\u00ed l\u00fdtek<\/li>\n  <li>Prota\u017een\u00ed hamstring\u016f<\/li>\n  <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-kycli\/\">Prota\u017een\u00ed ky\u010dl\u00ed<\/a><\/li>\n  <li>Prota\u017een\u00ed h\u00fd\u017ed\u00ed<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">For <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni\/\">\u00fa\u010dinn\u00e9 prota\u017een\u00ed<\/a> nohou<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed stehen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednoduch\u00fd cvik, kter\u00fd m\u016f\u017eete prov\u00e9st i na stoj\u00edc\u00ed noze. Uchopte se za kotn\u00edk a jemn\u011b p\u0159it\u00e1hn\u011bte patu k h\u00fd\u017ed\u00edm. Udr\u017eujte koleno v jedn\u00e9 linii a sna\u017ete se nehrbit z\u00e1da.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed l\u00fdtek<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se do pozice v\u00fdpadu, jednu nohu posu\u0148te zp\u011bt a patu dr\u017ete na zemi. C\u00edlem je prot\u00e1hnout l\u00fdtkov\u00fd sval. M\u016f\u017eete se op\u0159\u00edt o ze\u010f pro stabilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed hamstring\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na zem s nohama nata\u017een\u00fdma p\u0159ed sebou. Pomalu se pokuste dos\u00e1hnout na \u0161pi\u010dky sv\u00fdch prst\u016f. Sna\u017ete se c\u00edtit prota\u017een\u00ed v zadn\u00ed \u010d\u00e1sti stehen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-kycli-2\/\">Prota\u017een\u00ed ky\u010dl\u00ed<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte jednu nohu a druhou polo\u017ete na koleno pokr\u010den\u00e9 nohy. T\u00edmto zp\u016fsobem budete c\u00edtit prota\u017een\u00ed v oblasti ky\u010dl\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed h\u00fd\u017ed\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da a pokr\u010dte nohy. P\u0159it\u00e1hn\u011bte jedno koleno k hrudn\u00edku, zat\u00edmco druhou nohu dr\u017e\u00edte nata\u017eenou. Uvoln\u011bte se a d\u00fdchejte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i protahov\u00e1n\u00ed nohou<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>P\u0159etahov\u00e1n\u00ed: Protahujte se a\u017e do bolestiv\u00e9ho bodu, co\u017e m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed.<\/li>\n  <li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed: Nezapome\u0148te se na za\u010d\u00e1tku cvi\u010den\u00ed zah\u0159\u00e1t.<\/li>\n  <li>Rychl\u00e9 pohyby: Protahov\u00e1n\u00ed by m\u011blo b\u00fdt pomal\u00e9 a kontrolovan\u00e9, abyste z\u00edskali maxim\u00e1ln\u00ed prosp\u011bch.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to contact a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud p\u0159i protahov\u00e1n\u00ed c\u00edt\u00edte bolest, kter\u00e1 p\u0159etrv\u00e1v\u00e1, nebo pokud m\u00e1te n\u011bjak\u00e9 p\u0159edchoz\u00ed zran\u011bn\u00ed, je nejlep\u0161\u00ed se poradit s fyzioterapeutem nebo jin\u00fdm odborn\u00edkem. Nezapom\u00ednejte, \u017ee prevenci zran\u011bn\u00ed byste m\u011bli br\u00e1t v\u00e1\u017en\u011b a v p\u0159\u00edpad\u011b pochybnost\u00ed vyhledejte pomoc.<\/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 protahovat nohy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b ka\u017ed\u00fd den, nebo alespo\u0148 3-4kr\u00e1t t\u00fddn\u011b, p\u0159edev\u0161\u00edm po cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je prota\u017een\u00ed nohou bezpe\u010dn\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pokud se prov\u00e1d\u00ed spr\u00e1vn\u011b a bez bolesti. V\u017edy naslouchejte sv\u00e9mu t\u011blu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho by m\u011bla protahovac\u00ed cvi\u010den\u00ed trvat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 10-15 minut, zam\u011b\u0159te se <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-4\/\">na ka\u017edou oblast<\/a> alespo\u0148 30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu protahovat nohy i r\u00e1no?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, r\u00e1no m\u016f\u017ee b\u00fdt prota\u017een\u00ed skv\u011bl\u00fdm zp\u016fsobem, jak \u201eprobudit\u201c t\u011blo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed cviky jsou dobr\u00e9 pro nohy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b protahov\u00e1n\u00ed m\u016f\u017eete zahrnout i <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-panevniho-dna-cviky-2\/\">posilovac\u00ed cviky<\/a> jako d\u0159epy nebo v\u00fdpady.<\/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-posileni-panevniho-dna-3\/\">Cviky na pos\u00edlen\u00ed p\u00e1nevn\u00edho dna: Z\u00e1klad pro zdrav\u00ed a pohodu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-patere\/\">Cviky na uvoln\u011bn\u00ed p\u00e1te\u0159e: Praktick\u00e9 tipy pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vyhrezlou-bederni-plotynku\/\">Cviky na vyh\u0159ezlou bedern\u00ed plot\u00fdnku: Efektivn\u00ed dom\u00e1c\u00ed cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-druhou-bradu\/\">Cviky na druhou bradu: Jak se zbavit ne\u017e\u00e1douc\u00edho tuku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-panevniho-dna\/\">\u00da\u010dinn\u00e9 cviky na uvoln\u011bn\u00ed p\u00e1nevn\u00edho dna<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-a-stehna\/\">Cviky na b\u0159icho a stehna: Efektivn\u00ed tr\u00e9nink pro ka\u017ed\u00fd den<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud c\u00edt\u00edte, \u017ee va\u0161e nohy pot\u0159ebuj\u00ed uvoln\u011bn\u00ed, jste na spr\u00e1vn\u00e9 cest\u011b. Prota\u017een\u00ed nohou je kl\u00ed\u010dov\u00e9 nejen pro udr\u017een\u00ed flexibility, ale tak\u00e9 pro prevenci zran\u011bn\u00ed a zlep\u0161en\u00ed celkov\u00e9ho pocitu pohody. V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme u\u017eite\u010dn\u00e9 cviky, kter\u00e9 zvl\u00e1dnete snadno doma. A nav\u00edc, pokud hled\u00e1te inspiraci pro pravideln\u00e9 cvi\u010den\u00ed, doporu\u010dujeme se pod\u00edvat na cvi\u010debn\u00ed program \u0160estiminutovka &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed nohou pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-nohou\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed nohou 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":[2,258,1802,8747,308],"tags":[1559,11257,297,394,1394,1016,299,7923],"class_list":["post-25467","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-cvicebni-tipy","tag-cviky-na-nohy","tag-domaci-cviceni","tag-fitness","tag-protahovani","tag-rehabilitace","tag-zdravy-zivotni-styl","tag-zpevneni-tela"],"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=\"Pokud c\u00edt\u00edte, \u017ee va\u0161e nohy pot\u0159ebuj\u00ed uvoln\u011bn\u00ed, jste na spr\u00e1vn\u00e9 cest\u011b. Prota\u017een\u00ed nohou je kl\u00ed\u010dov\u00e9 nejen pro udr\u017een\u00ed flexibility, ale tak\u00e9 pro prevenci zran\u011bn\u00ed a zlep\u0161en\u00ed celkov\u00e9ho pocitu pohody. V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme u\u017eite\u010dn\u00e9 cviky, kter\u00e9 zvl\u00e1dnete snadno doma. 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Prota\u017een\u00ed nohou je kl\u00ed\u010dov\u00e9 nejen pro udr\u017een\u00ed flexibility, ale tak\u00e9 pro prevenci zran\u011bn\u00ed a zlep\u0161en\u00ed celkov\u00e9ho pocitu pohody. V tomto \u010dl\u00e1nku v\u00e1m p\u0159in\u00e1\u0161\u00edme u\u017eite\u010dn\u00e9 cviky, kter\u00e9 zvl\u00e1dnete snadno doma. 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