{"id":25525,"date":"2026-05-02T19:06:24","date_gmt":"2026-05-02T17:06:24","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-stehna-a-bricho\/"},"modified":"2026-06-29T14:54:45","modified_gmt":"2026-06-29T12:54:45","slug":"cviky-na-stehna-a-bricho","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna-a-bricho\/","title":{"rendered":"Cviky na stehna a b\u0159icho: Zpevn\u011bte svou postavu snadno a rychle"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Do you want <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-stehna-a-bricho\/\">zpevnit stehna a b\u0159icho<\/a>, ale hled\u00e1te <a href=\"https:\/\/revolucnicviceni.cz\/en\/zuzeny-paterni-kanal-cviky\/\">efektivn\u00ed a jednoduch\u00e9 cviky<\/a>? Tento \u010dl\u00e1nek v\u00e1s provede n\u011bkolika z\u00e1kladn\u00edmi cviky, kter\u00e9 m\u016f\u017eete pohodln\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-doma-pro-zacatecniky\/\">prov\u00e1d\u011bt doma<\/a>. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk nebo ji\u017e m\u00e1te n\u011bjak\u00e9 cvi\u010debn\u00ed zku\u0161enosti, m\u00e1me pro v\u00e1s tipy, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout va\u0161ich c\u00edl\u016f. P\u0159ipraveni posunout svou kondici na novou \u00farove\u0148?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Why <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">cvi\u010dit stehna a b\u0159icho<\/a>?<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho\/\">Best exercises<\/a> na stehna<\/li>\n<li>Effectively <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-pro-seniory-2\/\">abdominal exercises<\/a><\/li>\n<li>Pravidla pro spr\u00e1vn\u00e9 cvi\u010den\u00ed<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek a specialist<\/li>\n<li>Frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d cvi\u010dit stehna a b\u0159icho?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na stehna a b\u0159icho jsou d\u016fle\u017eit\u00e1 jak pro estetiku, tak pro zdrav\u00ed. Siln\u00e1 stehna podporuj\u00ed t\u011blo p\u0159i aktivit\u00e1ch jako je ch\u016fze, b\u011bh nebo ka\u017edodenn\u00ed pohyby. Zpevn\u011bn\u00e9 b\u0159icho, na druhou stranu, pom\u00e1h\u00e1 udr\u017eovat <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">correct posture<\/a> a m\u016f\u017ee zabr\u00e1nit bolestem zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-2\/\">The best exercises for<\/a> stehna<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u0159ep<\/strong>: Postavte se s nohama na \u0161\u00ed\u0159ku bok\u016f a pomalu se sni\u017eujte, jako byste si cht\u011bli sednout. Udr\u017eujte z\u00e1da rovn\u00e1 a kolena nad kotn\u00edky.<\/li>\n<li><strong>Lunges (v\u00fdpady)<\/strong>: Krok vp\u0159ed s jednou nohou, ohnut\u00ed kolene, druh\u00e9 koleno by m\u011blo b\u00fdt t\u011bsn\u011b nad zem\u00ed. St\u0159\u00eddejte nohy.<\/li>\n<li><strong>Most<\/strong>: Le\u017ete na z\u00e1dech s pokr\u010den\u00fdmi koleny. Zvedn\u011bte h\u00fd\u017ed\u011b a dr\u017ete pozici na p\u00e1r sekund, pot\u00e9 spus\u0165te dol\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u00da\u010dinn\u00e9 cviky na b\u0159icho<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank<\/strong>: Vydr\u017ete v pozici na p\u0159edlokt\u00edch a \u0161pi\u010dk\u00e1ch nohou, udr\u017eujte t\u011blo v jedn\u00e9 linii.<\/li>\n<li><strong>Sklesdn\u011bn\u00ed<\/strong>: Le\u017ete na z\u00e1dech, nohy pokr\u010den\u00e9. Zvedn\u011bte hlavu, ramena a nohy sm\u011brem k b\u0159ichu a vracejte se zp\u011bt.<\/li>\n<li><strong>Rusk\u00e9 to\u010den\u00ed<\/strong>: Sedn\u011bte si s pokr\u010den\u00fdma nohama, dr\u017ete si ruce na hrudn\u00edku, a ot\u00e1\u010dejte se doprava a doleva.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pravidla pro spr\u00e1vn\u00e9 cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste se vyhnuli zran\u011bn\u00edm a efektivn\u011b cvi\u010dili, dodr\u017eujte tyto z\u00e1sady:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010dn\u011bte s rozcvi\u010dkou, nezapom\u00ednejte na prota\u017een\u00ed.<\/li>\n<li>Cvi\u010dte pomalu a kontrolovan\u011b, vyh\u00fdbejte se trhnut\u00ed.<\/li>\n<li>Udr\u017eujte spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed: vydechujte p\u0159i s\u00edle a vdechujte p\u0159i uvoln\u011bn\u00ed.<\/li>\n<li>Nep\u0159et\u011b\u017eujte se; vyberte si vhodnou \u00farove\u0148 obt\u00ed\u017enosti.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mnoho lid\u00ed d\u011bl\u00e1 p\u0159i cvi\u010den\u00ed n\u011bkter\u00e9 \u010dast\u00e9 chyby, kter\u00e9 mohou zt\u00ed\u017eit dosa\u017een\u00ed v\u00fdsledk\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160patn\u00e1 technika vykon\u00e1v\u00e1n\u00ed cvik\u016f.<\/li>\n<li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f bez kontroly pohybu.<\/li>\n<li>Insufficient stretching before and after exercise.<\/li>\n<li>Ignorov\u00e1n\u00ed bolest\u00ed a sign\u00e1l\u016f t\u011bla.<\/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 chronick\u00e9 bolesti nebo zdravotn\u00ed pot\u00ed\u017ee, je dobr\u00e9 se poradit s odborn\u00edkem. Tak\u00e9 pokud si nejste jisti, jestli cvi\u010d\u00edte spr\u00e1vn\u011b, konzultace s tren\u00e9rem m\u016f\u017ee p\u0159in\u00e9st cenn\u00e9 rady.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik \u010dasu by m\u011blo cvi\u010den\u00ed zabrat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je vyhradit si minim\u00e1ln\u011b 30 minut na cvi\u010den\u00ed 3-4kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How quickly will I see results?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky jsou individu\u00e1ln\u00ed, obvykle se ale daj\u00ed pozorovat po n\u011bkolika t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je nutn\u00e9 m\u00edt n\u011bjak\u00e9 speci\u00e1ln\u00ed vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina cvik\u016f <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-doma-4\/\">lze prov\u00e1d\u011bt<\/a> bez vybaven\u00ed, ale m\u016f\u017eete pou\u017e\u00edt podlo\u017eku nebo lehk\u00e9 \u010dinky pro zv\u00fd\u0161en\u00ed efektivity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e1m se stravovat jinak, pokud cvi\u010d\u00edm?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vyv\u00e1\u017een\u00e1 strava s dostatkem b\u00edlkovin a vl\u00e1kniny m\u016f\u017ee podpo\u0159it va\u0161e \u00fasil\u00ed o zpevn\u011bn\u00ed postavy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co kdy\u017e jsem za\u010d\u00e1te\u010dn\u00edk?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednoduch\u00fdmi cviky a postupn\u011b p\u0159id\u00e1vejte obt\u00ed\u017enost. Nebojte se konzultovat s odborn\u00edkem nebo tren\u00e9rem.<\/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<p class=\"wp-block-paragraph\">If you are looking for a way, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-pro-zacatecniky-2\/\">jak za\u010d\u00edt cvi\u010dit<\/a> pohodln\u011b doma, doporu\u010duji vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Bezplatn\u00e1 registrace na 30 dn\u00ed v\u00e1m poskytne skv\u011bl\u00fd za\u010d\u00e1tek na va\u0161\u00ed cest\u011b za zpevn\u011bn\u00edm postavy.<\/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-hallux\/\">Cviky na hallux: Jak spr\u00e1vn\u011b posilovat nohy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/tibetanu-pet-cviky-video\/\">P\u011bt tibetsk\u00fdch cvik\u016f pro energii a vitalitu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zpevneni-stehen\/\">Cviky na zpevn\u011bn\u00ed stehen \u2013 jak na to snadno a efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zuzeny-paterni-kanal-bederni\/\">Cviky na z\u00fa\u017een\u00fd p\u00e1te\u0159n\u00ed kan\u00e1l v bedern\u00ed oblasti<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/zmrzle-rameno-a-jeho-lecba-cviky\/\">Zmrzl\u00e9 rameno: Jak na l\u00e9\u010dbu a \u00fa\u010dinn\u00e9 cviky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-pazi\/\">Cviky na pos\u00edlen\u00ed pa\u017e\u00ed: Jak se dostat do formy<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Chcete zpevnit stehna a b\u0159icho, ale hled\u00e1te efektivn\u00ed a jednoduch\u00e9 cviky? Tento \u010dl\u00e1nek v\u00e1s provede n\u011bkolika z\u00e1kladn\u00edmi cviky, kter\u00e9 m\u016f\u017eete pohodln\u011b prov\u00e1d\u011bt doma. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk nebo ji\u017e m\u00e1te n\u011bjak\u00e9 cvi\u010debn\u00ed zku\u0161enosti, m\u00e1me pro v\u00e1s tipy, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout va\u0161ich c\u00edl\u016f. P\u0159ipraveni posunout svou kondici na novou \u00farove\u0148? Pro\u010d cvi\u010dit stehna a b\u0159icho? &#8230; <a title=\"Cviky na stehna a b\u0159icho: Zpevn\u011bte svou postavu snadno a rychle\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stehna-a-bricho\/\" aria-label=\"Read more about Cviky na stehna a b\u0159icho: Zpevn\u011bte svou postavu snadno a rychle\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108023,"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":[451,8,10096,1956,394,1150,126,1614,38,10],"class_list":["post-25525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bricho","tag-cviceni","tag-cviceni-na-doma","tag-domaci-trenink","tag-fitness","tag-posilovani","tag-stehna","tag-tipy","tag-vyziva","tag-zdravi"],"better_featured_image":{"id":108023,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-stehna-a-bricho.png","filesize":1397315,"sizes":{"medium":{"file":"cviky-na-stehna-a-bricho-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":117511,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-a-bricho-300x300.png"},"thumbnail":{"file":"cviky-na-stehna-a-bricho-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":32525,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-a-bricho-150x150.png"},"medium_large":{"file":"cviky-na-stehna-a-bricho-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":703267,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-a-bricho-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":25525,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-stehna-a-bricho.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=\"Chcete zpevnit stehna a b\u0159icho, ale hled\u00e1te efektivn\u00ed a jednoduch\u00e9 cviky? 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