{"id":25518,"date":"2026-05-02T19:11:50","date_gmt":"2026-05-02T17:11:50","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-protazeni\/"},"modified":"2026-06-29T14:52:07","modified_gmt":"2026-06-29T12:52:07","slug":"cviky-na-protazeni","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Prota\u017een\u00ed je kl\u00ed\u010dov\u00fdm prvkem jak\u00e9hokoliv tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pom\u00e1h\u00e1 nejen zlep\u0161it pru\u017enost sval\u016f, ale tak\u00e9 p\u0159edch\u00e1zet \u00faraz\u016fm a bolestem. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme efektivn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-nohou\/\">cviky na prota\u017een\u00ed<\/a>, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. Bez ohledu na to, jestli jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd, tyto cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolesti-zad\/\">v\u00e1m pomohou<\/a> udr\u017eet si zdrav\u00e9 t\u011blo a dobrou pohyblivost.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d je prota\u017een\u00ed d\u016fle\u017eit\u00e9?<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-krcni-patere\/\">Efektivn\u00ed cviky<\/a> na prota\u017een\u00ed pro r\u016fzn\u00e9 svalov\u00e9 skupiny.<\/li>\n<li>Jak spr\u00e1vn\u011b protahovat, abyste p\u0159ede\u0161li zran\u011bn\u00ed.<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i prota\u017een\u00ed.<\/li>\n<li>When to seek a specialist.<\/li>\n<li>Tipy na pravideln\u00fd tr\u00e9nink pro maxim\u00e1ln\u00ed efekt.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je prota\u017een\u00ed d\u016fle\u017eit\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prota\u017een\u00ed zlep\u0161uje flexibilitu, co\u017e v\u00e1m pom\u016f\u017ee v ka\u017edodenn\u00edm \u017eivot\u011b. Zvy\u0161uje prokrven\u00ed sval\u016f a kloub\u016f, \u010d\u00edm\u017e napom\u00e1h\u00e1 jejich regeneraci. Spr\u00e1vn\u00e9 protahov\u00e1n\u00ed tak\u00e9 minimalizuje riziko zran\u011bn\u00ed p\u0159i fyzick\u00e9 aktivit\u011b. P\u0159i pravideln\u00e9m cvi\u010den\u00ed si nav\u00edc m\u016f\u017eete udr\u017eet lep\u0161\u00ed postavu a zlep\u0161it fyzickou kondici.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna-2\/\">Efektivn\u00ed cviky na<\/a> stretching<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prota\u017een\u00ed hamstring\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte s nohama u sebe, jednu nohu zvedn\u011bte a pokr\u010dte ji v koleni. Pomal\u00fdm pohybem pokr\u010dte druhou nohu a sna\u017ete se dostat hlavou k kolenu zvednut\u00e9 nohy. Dr\u017ete po dobu 15-30 sekund a pot\u00e9 p\u0159epn\u011bte nohy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-zad\/\">Prota\u017een\u00ed zad<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na zem s nohama rozta\u017een\u00fdma do \u0161\u00ed\u0159ky. Pomalu se nakl\u00e1n\u011bjte vp\u0159ed a sna\u017ete se dotknout \u0161pi\u010dek sv\u00fdch nohou. Dr\u017ete 15-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-krcni-patere-a-ramen\/\">Prota\u017een\u00ed ramen<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se rovn\u011b, jedno rameno zvedn\u011bte a pokr\u010dte ho za hlavou. Druhou rukou jemn\u011b zatla\u010dte na loket, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte prota\u017een\u00ed. Dr\u017ete 15-30 sekund a pot\u00e9 p\u0159epn\u011bte strany.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b protahovat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i protahov\u00e1n\u00ed je d\u016fle\u017eit\u00e9 dodr\u017eovat n\u011bkolik z\u00e1kladn\u00edch pravidel:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protahujte se pomalu a plynule.<\/li>\n<li>Vyhn\u011bte se trhnut\u00ed nebo prudk\u00fdm pohyb\u016fm.<\/li>\n<li>Nezatajujte dech \u2013 d\u00fdch\u00e1n\u00ed by m\u011blo b\u00fdt pravideln\u00e9 a klidn\u00e9.<\/li>\n<li>Poslouchejte sv\u00e9 t\u011blo \u2013 pokud c\u00edt\u00edte bolest, p\u0159esta\u0148te.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i prota\u017een\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkte\u0159\u00ed lid\u00e9 d\u011blaj\u00ed p\u0159i prota\u017een\u00ed tyto chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u0159\u00edli\u0161 rychl\u00e9 pohyby:<\/strong> T\u00edm se zvy\u0161uje riziko zran\u011bn\u00ed.<\/li>\n<li><strong>Nezahrnut\u00ed zah\u0159\u00edv\u00e1n\u00ed:<\/strong> P\u0159ed prota\u017een\u00edm byste m\u011bli m\u00edt zah\u0159\u00e1t\u00e9 svaly.<\/li>\n<li><strong>Prota\u017een\u00ed bez vytrvalosti:<\/strong> Udr\u017een\u00ed pozice po dostate\u010dn\u011b dlouhou dobu je d\u016fle\u017eit\u00e9 pro efektivitu.<\/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 po prota\u017een\u00ed bolesti, kter\u00e9 neustupuj\u00ed, nebo pokud trp\u00edte p\u0159etrv\u00e1vaj\u00edc\u00edmi probl\u00e9my s pohybem, m\u016f\u017ee b\u00fdt rozumn\u00e9 vyhledat odborn\u00edka. Tak\u00e9 pokud m\u00e1te chronick\u00e9 zdravotn\u00ed obt\u00ed\u017ee, pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em nebo fyzioterapeutem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions (FAQ)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl\/a protahovat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli za\u0159adit prota\u017een\u00ed do sv\u00e9ho denn\u00edho rozvrhu alespo\u0148 3-4kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je lep\u0161\u00ed protahovat p\u0159ed nebo po tr\u00e9ninku?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehk\u00e9 prota\u017een\u00ed m\u016f\u017eete za\u0159adit p\u0159ed tr\u00e9ninkem, zat\u00edmco d\u016fkladn\u00e9 prota\u017een\u00ed by m\u011blo b\u00fdt sou\u010d\u00e1st\u00ed va\u0161eho chlad\u00edc\u00edho procesu po cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou nejlep\u0161\u00ed cviky na prota\u017een\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi \u00fa\u010dinn\u00e9 pat\u0159\u00ed prota\u017een\u00ed hamstring\u016f, zad a ramen, kter\u00e9 jsme si uk\u00e1zali v\u00fd\u0161e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohou mi <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vyhrezle-plotynky-2\/\">cviky na prota\u017een\u00ed pomoci zlep\u0161it<\/a> flexibilitu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pravideln\u00e9 prota\u017een\u00ed pom\u00e1h\u00e1 zlep\u0161it flexibilitu a pohyblivost t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu se p\u0159ihl\u00e1sit do <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-doma\/\">home exercises<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, doporu\u010duji vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd v\u00e1m m\u016f\u017ee pomoci zah\u00e1jit pravideln\u00fd tr\u00e9nink.<\/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-uvolneni-krcni-a-hrudni-patere\/\">Cviky na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-kycle-3\/\">Cviky na uvoln\u011bn\u00ed ky\u010dle pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vyhrezle-plotynky-videa\/\">Cviky na vyh\u0159ezl\u00e9 plot\u00fdnky: videa a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/lupavy-palec-cviky\/\">Lupav\u00fd palec: P\u0159\u00ed\u010diny, cviky a kloubn\u00ed v\u00fd\u017eiva<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadove-svaly\/\">Cviky na z\u00e1dov\u00e9 svaly pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna-a-bricho\/\">Cviky na stehna a b\u0159icho: Zpevn\u011bte svou postavu snadno a rychle<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Prota\u017een\u00ed je kl\u00ed\u010dov\u00fdm prvkem jak\u00e9hokoliv tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pom\u00e1h\u00e1 nejen zlep\u0161it pru\u017enost sval\u016f, ale tak\u00e9 p\u0159edch\u00e1zet \u00faraz\u016fm a bolestem. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme efektivn\u00ed cviky na prota\u017een\u00ed, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. Bez ohledu na to, jestli jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd, tyto cviky v\u00e1m pomohou udr\u017eet si zdrav\u00e9 t\u011blo a dobrou pohyblivost. &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed pro ka\u017ed\u00e9ho\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108044,"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":[1559,8,1956,1268,1547,1685,10],"class_list":["post-25518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cvicebni-tipy","tag-cviceni","tag-domaci-trenink","tag-mobilita","tag-protazeni","tag-relaxace","tag-zdravi"],"better_featured_image":{"id":108044,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: prota\u017een\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-protazeni.png","filesize":1815225,"sizes":{"medium":{"file":"cviky-na-protazeni-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":146665,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-protazeni-300x300.png"},"thumbnail":{"file":"cviky-na-protazeni-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":41824,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-protazeni-150x150.png"},"medium_large":{"file":"cviky-na-protazeni-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":892343,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-protazeni-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":25518,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-protazeni.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=\"Prota\u017een\u00ed je kl\u00ed\u010dov\u00fdm prvkem jak\u00e9hokoliv tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pom\u00e1h\u00e1 nejen zlep\u0161it pru\u017enost sval\u016f, ale tak\u00e9 p\u0159edch\u00e1zet \u00faraz\u016fm a bolestem. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme efektivn\u00ed cviky na prota\u017een\u00ed, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. Bez ohledu na to, jestli jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd, tyto cviky v\u00e1m pomohou udr\u017eet si zdrav\u00e9 t\u011blo a dobrou pohyblivost.\" \/>\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\u010debn\u00ed tipy,cvi\u010den\u00ed,dom\u00e1c\u00ed tr\u00e9nink,mobilita,prota\u017een\u00ed,relaxace,zdrav\u00ed,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni\/\" \/>\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=\"\u00da\u010dinn\u00e9 cviky na prota\u017een\u00ed pro ka\u017ed\u00e9ho | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Prota\u017een\u00ed je kl\u00ed\u010dov\u00fdm prvkem jak\u00e9hokoliv tr\u00e9ninkov\u00e9ho pl\u00e1nu. Pom\u00e1h\u00e1 nejen zlep\u0161it pru\u017enost sval\u016f, ale tak\u00e9 p\u0159edch\u00e1zet \u00faraz\u016fm a bolestem. V tomto \u010dl\u00e1nku si uk\u00e1\u017eeme efektivn\u00ed cviky na prota\u017een\u00ed, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. 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