{"id":25507,"date":"2026-05-02T19:20:39","date_gmt":"2026-05-02T17:20:39","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-rozestup-brisnich-svalu\/"},"modified":"2026-06-29T14:47:40","modified_gmt":"2026-06-29T12:47:40","slug":"cviky-na-rozestup-brisnich-svalu","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/","title":{"rendered":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Rozestup <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-pro-zacatecniky\/\">b\u0159i\u0161n\u00edch sval\u016f je<\/a> probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je rozestup <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-doma-2\/\">b\u0159i\u0161n\u00edch sval\u016f<\/a>?<\/li>\n<li>Jak\u00e9 cviky na <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-doma\/\">abdominal muscle separation<\/a> funguj\u00ed?<\/li>\n<li>Praktick\u00e9 tipy pro tr\u00e9nink doma<\/li>\n<li>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/li>\n<li>When to seek professional help?<\/li>\n<li>FAQ - frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je rozestup <a href=\"https:\/\/revolucnicviceni.cz\/en\/diastaza-brisnich-svalu-cviky\/\">b\u0159i\u0161n\u00edch sval\u016f<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rozestup <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-brisnich-svalu\/\">b\u0159i\u0161n\u00edch sval\u016f<\/a> (diast\u00e1za) doch\u00e1z\u00ed, kdy\u017e se prav\u00e9 a lev\u00e9 svaly b\u0159i\u0161n\u00ed st\u011bny odd\u011bl\u00ed. M\u016f\u017ee to b\u00fdt zp\u016fsobeno r\u016fzn\u00fdmi faktory, v\u010detn\u011b t\u011bhotenstv\u00ed \u010di nadv\u00e1hy. Jedn\u00edm z p\u0159\u00edznak\u016f je viditeln\u00fd &#8222;vak&#8220; na b\u0159i\u0161e, kter\u00fd m\u016f\u017ee zhor\u0161ovat dr\u017een\u00ed t\u011bla a zp\u016fsobit bolesti v doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f funguj\u00ed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e9 je zam\u011b\u0159it se na stabilizaci j\u00e1dra a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-brisnich-svalu-2\/\">posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a>. Zde jsou n\u011bkter\u00e9 z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brigad\u00e9rsk\u00e9 d\u0159epy:<\/strong> Pom\u00e1haj\u00ed aktivovat hlubok\u00e9 b\u0159i\u0161n\u00ed svaly a zpevnit j\u00e1dro.<\/li>\n<li><strong>Pelvick\u00e9 n\u00e1klony:<\/strong> Skv\u011bl\u00e9 na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-posileni-panevniho-dna-2\/\">strengthening the pelvic floor<\/a> a stabilizaci b\u0159icha.<\/li>\n<li><strong>Poloha d\u00edt\u011bte:<\/strong> Uvol\u0148uje nap\u011bt\u00ed v oblasti b\u0159icha a pom\u00e1h\u00e1 se spr\u00e1vn\u00fdm d\u00fdch\u00e1n\u00edm.<\/li>\n<li><strong>Izometrick\u00e9 stahov\u00e1n\u00ed b\u0159icha:<\/strong> Aktivuj\u00ed hlubok\u00e9 b\u0159i\u0161n\u00ed svaly a m\u016f\u017ee prov\u00e1d\u011bt i na sed\u011b nebo ve stoje.<\/li>\n<li><strong>Stabiliza\u010dn\u00ed cviky na m\u00ed\u010di:<\/strong> Skv\u011bl\u00e9 pro v\u0161echny \u00farovn\u011b cvi\u010denc\u016f; m\u00ed\u010d v\u00e1m m\u016f\u017ee pomoci udr\u017eet rovnov\u00e1hu a aktivovat dal\u0161\u00ed svaly.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro tr\u00e9nink doma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se rozhodnete cvi\u010dit doma, doporu\u010duji v\u00e1m vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Je ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed cht\u011bj\u00ed za\u010d\u00edt pravideln\u011b cvi\u010dit a <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-3\/\">posilovat sv\u00e9 b\u0159i\u0161n\u00ed svaly<\/a>. Registrace je bezplatn\u00e1 na 30 dn\u00ed, co\u017e v\u00e1m d\u00e1v\u00e1 skv\u011blou p\u0159\u00edle\u017eitost za\u010d\u00edt s tr\u00e9ninkem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161n\u00e1 intenzita cvi\u010den\u00ed hned na za\u010d\u00e1tku, co\u017e m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed.<\/li>\n<li>Zapom\u00edn\u00e1n\u00ed na spr\u00e1vnou techniku a d\u00fdch\u00e1n\u00ed, kter\u00e9 jsou kl\u00ed\u010dov\u00e9 pro efektivitu cvik\u016f.<\/li>\n<li>Nedostate\u010dn\u00e1 pravidelnost, co\u017e m\u016f\u017ee sn\u00ed\u017eit pokrok.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek professional help?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te pocit, \u017ee se v\u00e1m probl\u00e9m zhor\u0161uje nebo se objev\u00ed bolesti, kter\u00e9 v\u00e1s omezuj\u00ed, nev\u00e1hejte a vyhledajte odborn\u00edka. M\u016f\u017ee se jednat o fyzioterapeuta nebo specialistu na rehabilitaci, kter\u00fd v\u00e1m m\u016f\u017ee poskytnout odbornou p\u00e9\u010di a doporu\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ - frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kdy bych m\u011bl\/a <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zacit-cvicit-doma\/\">start exercising<\/a> po porodu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obvykle se doporu\u010duje po\u010dkat alespo\u0148 \u0161est t\u00fddn\u016f po porodu, ale je d\u016fle\u017eit\u00e9 konzultovat to se sv\u00fdm l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jak \u010dasto bych m\u011bl\/a cvi\u010dit pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zpevneni-bricha\/\">zpevn\u011bn\u00ed b\u0159icha<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b s d\u016frazem na pravidelnost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jsou pro m\u011b zabezpe\u010dn\u00e9 v\u0161echny cviky po porodu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne v\u0161echny cviky jsou vhodn\u00e9. Je d\u016fle\u017eit\u00e9 za\u010d\u00ednat pomalu a konzultovat s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u016f\u017eete mi doporu\u010dit speci\u00e1ln\u00ed video na cvi\u010den\u00ed b\u0159icha?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b je spousta online zdroj\u016f, kter\u00e9 nab\u00edzej\u00ed cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na rozestup b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak pozn\u00e1m, zda m\u00e1m rozestup b\u0159i\u0161n\u00edch sval\u016f?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jakmile le\u017e\u00edte na z\u00e1dech, pokuste se zvednout hlavu; pokud se mezi st\u0159edn\u00edmi svaly objev\u00ed &#8222;vak&#8220;, pravd\u011bpodobn\u011b m\u00e1te rozestup.<\/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\/rozestoupene-brisni-svaly-cviky\/\">\u00da\u010dinn\u00e9 cviky na rozestoupen\u00e9 b\u0159i\u0161n\u00ed svaly<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-vlastni-vahou\/\">Cviky s vlastn\u00ed v\u00e1hou: Jak efektivn\u011b cvi\u010dit doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/kruh-na-pilates-cviky\/\">Cviky s kruhem na pilates pro pos\u00edlen\u00ed t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-cinkami-na-bricho\/\">Cviky s \u010dinkami na b\u0159icho: Efektivn\u00ed tr\u00e9nink pro pos\u00edlen\u00ed st\u0159edu t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kycelni-klouby-a-bederni\/\">Cviky na ky\u010deln\u00ed klouby a bedern\u00ed p\u00e1te\u0159 pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-stehna-a-bricho\/\">Cviky na zadek, stehna a b\u0159icho: Zpevn\u011bte svou postavu<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f &#8230; <a title=\"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/\" aria-label=\"Read more about Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?\">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":[8014,1507,8,297,2035,11426,1151,10],"class_list":["post-25507","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-brisni-svaly","tag-cvicebni-program","tag-cviceni","tag-domaci-cviceni","tag-fitness-tipy","tag-rozestup-svalu","tag-trenink","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=\"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f\" \/>\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=\"b\u0159i\u0161n\u00ed svaly,cvi\u010debn\u00ed program,cvi\u010den\u00ed,dom\u00e1c\u00ed cvi\u010den\u00ed,fitness tipy,rozestup sval\u016f,tr\u00e9nink,zdrav\u00ed,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\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 rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<meta property=\"og:image:width\" content=\"1780\" \/>\n\t\t<meta property=\"og:image:height\" content=\"1172\" \/>\n\t\t<meta property=\"article:tag\" content=\"b\u0159i\u0161n\u00ed svaly\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010debn\u00ed program\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010den\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"dom\u00e1c\u00ed cvi\u010den\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness tipy\" \/>\n\t\t<meta property=\"article:tag\" content=\"rozestup sval\u016f\" \/>\n\t\t<meta property=\"article:tag\" content=\"tr\u00e9nink\" \/>\n\t\t<meta property=\"article:tag\" content=\"zdrav\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"blog\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness\" \/>\n\t\t<meta property=\"article:tag\" content=\"rehabilitace\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2026-05-02T17:20:39+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2026-06-29T12:47:40+00:00\" \/>\n\t\t<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CviceniNaDoma\" \/>\n\t\t<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:site\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f\" \/>\n\t\t<meta name=\"twitter:creator\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-rozestup-brisnich-svalu\\\/#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"position\":2,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"position\":3,\"name\":\"Zdrav\\u00ed\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"position\":4,\"name\":\"Rehabilitace\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-rozestup-brisnich-svalu\\\/#listItem\",\"name\":\"Cviky na rozestup b\\u0159i\\u0161n\\u00edch sval\\u016f: Jak si pomoci?\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-rozestup-brisnich-svalu\\\/#listItem\",\"position\":5,\"name\":\"Cviky na rozestup b\\u0159i\\u0161n\\u00edch sval\\u016f: Jak si pomoci?\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#person\",\"name\":\"Jan And\\u011bl\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-rozestup-brisnich-svalu\\\/#personImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA\",\"width\":96,\"height\":96,\"caption\":\"Jan And\\u011bl\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/CentrumPrevenceCukrovky\\\/\",\"https:\\\/\\\/x.com\\\/ZDRAVISUSMEVEM\",\"https:\\\/\\\/www.instagram.com\\\/revolucnicviceni.cz\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCdT8jko-srFi4vc9TbOdKHA\"]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/\",\"name\":\"Revolu\\u010dn\\u00edCvi\\u010den\\u00ed.cz\",\"alternateName\":\"EL-EL\\u00c1STICO a 6-ti minutovka cvi\\u010den\\u00ed\",\"description\":\"Fit and Slim Club\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#person\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO Pro -->\r\n\t\t<title>Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl<\/title>\n\n","aioseo_head_json":{"title":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl","description":"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f","canonical_url":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/","robots":"max-image-preview:large","keywords":"b\u0159i\u0161n\u00ed svaly,cvi\u010debn\u00ed program,cvi\u010den\u00ed,dom\u00e1c\u00ed cvi\u010den\u00ed,fitness tipy,rozestup sval\u016f,tr\u00e9nink,zdrav\u00ed,blog,fitness,rehabilitace","webmasterTools":{"msvalidate.01":"cf6fee0085ec4bfcb61c5468e8a44e97","yandex-verification":"d87c8c35ed22268b","miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BreadcrumbList","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/#listItem","position":1,"name":"Home","item":"https:\/\/revolucnicviceni.cz\/en\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","position":2,"name":"Blog","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","position":3,"name":"Zdrav\u00ed","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","position":4,"name":"Rehabilitace","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/#listItem","name":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/#listItem","position":5,"name":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?","previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"}}]},{"@type":"Person","@id":"https:\/\/revolucnicviceni.cz\/en\/#person","name":"Jan And\u011bl","image":{"@type":"ImageObject","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/#personImage","url":"https:\/\/secure.gravatar.com\/avatar\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA","width":96,"height":96,"caption":"Jan And\u011bl"},"sameAs":["https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","https:\/\/x.com\/ZDRAVISUSMEVEM","https:\/\/www.instagram.com\/revolucnicviceni.cz\/","https:\/\/www.youtube.com\/channel\/UCdT8jko-srFi4vc9TbOdKHA"]},{"@type":"WebSite","@id":"https:\/\/revolucnicviceni.cz\/en\/#website","url":"https:\/\/revolucnicviceni.cz\/en\/","name":"Revolu\u010dn\u00edCvi\u010den\u00ed.cz","alternateName":"EL-EL\u00c1STICO a 6-ti minutovka cvi\u010den\u00ed","description":"Fit and Slim Club","inLanguage":"en-US","publisher":{"@id":"https:\/\/revolucnicviceni.cz\/en\/#person"}}]},"og:locale":"en_US","og:site_name":"Jan And\u011bl | Fit and Slim Club","og:type":"article","og:title":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl","og:description":"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f","og:url":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/","og:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg","og:image:secure_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg","og:image:width":1780,"og:image:height":1172,"article:tag":["b\u0159i\u0161n\u00ed svaly","cvi\u010debn\u00ed program","cvi\u010den\u00ed","dom\u00e1c\u00ed cvi\u010den\u00ed","fitness tipy","rozestup sval\u016f","tr\u00e9nink","zdrav\u00ed","blog","fitness","rehabilitace"],"article:published_time":"2026-05-02T17:20:39+00:00","article:modified_time":"2026-06-29T12:47:40+00:00","article:publisher":"https:\/\/www.facebook.com\/CviceniNaDoma","article:author":"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","twitter:card":"summary_large_image","twitter:site":"@ZDRAVISUSMEVEM","twitter:title":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci? | Jan And\u011bl","twitter:description":"Rozestup b\u0159i\u0161n\u00edch sval\u016f je probl\u00e9m, kter\u00fd tr\u00e1p\u00ed mnoho \u017een po porodu, ale i mu\u017ee. Pokud se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1te, m\u016f\u017ee v\u00e1m pomoci spr\u00e1vn\u00fd tr\u00e9nink a specifick\u00e9 cviky. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jak\u00e9 cviky jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co je rozestup b\u0159i\u0161n\u00edch sval\u016f? Jak\u00e9 cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f","twitter:creator":"@ZDRAVISUSMEVEM","twitter:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg"},"aioseo_meta_data":{"post_id":"25507","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"seo_analyzer_scan_date":"2026-07-05 15:02:05","breadcrumb_settings":null,"limit_modified_date":false,"reviewed_by":null,"open_ai":null,"ai":null,"created":"2025-09-29 14:53:19","updated":"2026-07-05 15:02:05"},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/\" title=\"Home\">Home<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/\" title=\"Blog\">Blog<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/\" title=\"Zdrav\u00ed\">Zdrav\u00ed<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/\" title=\"Rehabilitace\">Rehabilitace<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\tCviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?\n<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/revolucnicviceni.cz\/en\/"},{"label":"Blog","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/"},{"label":"Zdrav\u00ed","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/"},{"label":"Rehabilitace","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/"},{"label":"Cviky na rozestup b\u0159i\u0161n\u00edch sval\u016f: Jak si pomoci?","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-rozestup-brisnich-svalu\/"}],"_links":{"self":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/comments?post=25507"}],"version-history":[{"count":5,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25507\/revisions"}],"predecessor-version":[{"id":215563,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25507\/revisions\/215563"}],"wp:attachment":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/media?parent=25507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/categories?post=25507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/tags?post=25507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}