{"id":25836,"date":"2026-05-03T03:27:21","date_gmt":"2026-05-03T01:27:21","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-spodni-cast-zad\/"},"modified":"2026-06-29T16:19:29","modified_gmt":"2026-06-29T14:19:29","slug":"cviky-na-spodni-cast-zad","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spodni-cast-zad\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na spodn\u00ed \u010d\u00e1st zad pro zdrav\u00ed a pohyblivost"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spodni-cast-bricha\/\">Spodn\u00ed \u010d\u00e1st<\/a> zad je kl\u00ed\u010dov\u00e1 pro spr\u00e1vnou funkci na\u0161eho t\u011bla a jej\u00ed pos\u00edlen\u00ed m\u016f\u017ee p\u0159in\u00e9st \u00falevu od bolesti a zlep\u0161en\u00ed celkov\u00e9 pohyblivosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. Vyzkou\u0161en\u00edm t\u011bchto jednoduch\u00fdch cvik\u016f si m\u016f\u017eete pomoci nejen zpevnit oblast kolem <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-patere\/\">lumbar spine<\/a>, ale i p\u0159edej\u00edt p\u0159\u00edpadn\u00fdm zran\u011bn\u00edm.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d je posilov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti zad d\u016fle\u017eit\u00e9<\/li>\n<li>Best exercises <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-2\/\">pro dom\u00e1c\u00ed tr\u00e9nink<\/a><\/li>\n<li>As <a href=\"https:\/\/revolucnicviceni.cz\/en\/mojzisova-metoda-cviky-2\/\">cvi\u010dit spr\u00e1vn\u011b a<\/a> effectively<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to contact a specialist<\/li>\n<li>\u010cast\u00e9 ot\u00e1zky ohledn\u011b cvi\u010den\u00ed<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je posilov\u00e1n\u00ed doln\u00ed \u010d\u00e1sti zad d\u016fle\u017eit\u00e9<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Doln\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-bederni-pater\/\">\u010d\u00e1st zad je<\/a> \u010dasto vystavena z\u00e1t\u011b\u017ei, a\u0165 u\u017e p\u0159i sezen\u00ed, zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f nebo jednostrann\u00e9 z\u00e1t\u011b\u017ei. Siln\u00e9 b\u0159i\u0161n\u00ed a z\u00e1dov\u00e9 svaly poskytuj\u00ed stabilitu p\u00e1te\u0159e a pom\u00e1haj\u00ed udr\u017eovat <a href=\"https:\/\/revolucnicviceni.cz\/en\/skola-zad-cviky\/\">correct posture<\/a>. Mnoho lid\u00ed trp\u00ed bolestmi v t\u00e9to oblasti, kter\u00e9 mohou b\u00fdt d\u016fsledkem slab\u00fdch sval\u016f nebo \u0161patn\u00fdch pohybov\u00fdch n\u00e1vyk\u016f. Pravideln\u00e9 cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na tuto oblast m\u016f\u017ee v\u00e9st k v\u00fdrazn\u00e9mu zlep\u0161en\u00ed kvality \u017eivota.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cviky pro dom\u00e1c\u00ed tr\u00e9nink<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h3>Most (Bridge)<\/h3>\n<p>Tento cvik pom\u00e1h\u00e1 pos\u00edlit h\u00fd\u017e\u010fov\u00e9 svaly a doln\u00ed \u010d\u00e1st zad. Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a nohy dr\u017ete na \u0161\u00ed\u0159ku bok\u016f. Zvedn\u011bte p\u00e1nev tak, aby va\u0161e t\u011blo vytvo\u0159ilo p\u0159\u00edmku od kolen k ramen\u016fm. Dr\u017ete pozici 5-10 sekund a pomalu se vra\u0165te do v\u00fdchoz\u00ed polohy. Opakujte 10-15kr\u00e1t.<\/p>\n<\/li>\n<li><h3>Ko\u010dka a kr\u00e1va (Cat-Cow)<\/h3>\n<p>Very <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-zada\/\">effective exercise<\/a> pro rozta\u017een\u00ed a pos\u00edlen\u00ed zad. Za\u010dn\u011bte na v\u0161ech \u010dty\u0159ech s rovnou p\u00e1te\u0159\u00ed. P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da (pozice kr\u00e1vy) a p\u0159i v\u00fddechu zaoblete (pozice ko\u010dky). Opakujte 10-15kr\u00e1t.<\/p>\n<\/li>\n<li><h3>Plank<\/h3>\n<p>Plank je skv\u011bl\u00fd pro celkov\u00e9 zpevn\u011bn\u00ed t\u011bla. Lehn\u011bte si na b\u0159icho a zvedn\u011bte se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete t\u011blo v rovn\u00e9 linii, b\u0159i\u0161n\u00ed svaly aktivn\u00ed. Sna\u017ete se vydr\u017eet 20-60 sekund.<\/p>\n<\/li>\n<li><h3>Surfa\u0159 (Superman)<\/h3>\n<p>Lehn\u011bte si na b\u0159icho, vystr\u010dte ruce a nohy. Pak sou\u010dasn\u011b zvedn\u011bte ruce a nohy od zem\u011b. Dr\u017ete pozici n\u011bkolik sekund a pomalu se vra\u0165te zp\u011bt. Opakujte 10-15kr\u00e1t.<\/p>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak cvi\u010dit spr\u00e1vn\u011b a efektivn\u011b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vnou techniku prov\u00e1d\u011bn\u00ed cvik\u016f, aby se p\u0159ede\u0161lo zran\u011bn\u00edm. P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na kvalitn\u00ed proveden\u00ed a dbejte na to, aby va\u0161e t\u011blo bylo v\u017edy v kontrolovan\u00e9 pozici. Nezapom\u00ednejte tak\u00e9 na rozcvi\u010den\u00ed p\u0159ed tr\u00e9ninkem a protahov\u00e1n\u00ed po n\u011bm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nespr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla &#8211; dbejte na to, aby byl z\u00e1da rovn\u00e1 a b\u0159i\u0161n\u00ed svaly aktivn\u00ed.<\/li>\n<li>P\u0159\u00edli\u0161 velk\u00e1 z\u00e1t\u011b\u017e na za\u010d\u00e1tku &#8211; neza\u010d\u00ednejte s t\u011b\u017ek\u00fdmi v\u00e1hami, zvolte svoji \u00farove\u0148 a postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e.<\/li>\n<li>Nedostatek pravidelnosti &#8211; jednor\u00e1zov\u00e9 cvi\u010den\u00ed nep\u0159inese v\u00fdsledky, sna\u017ete se cvi\u010dit pravideln\u011b.<\/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 poci\u0165ujete bolesti, kter\u00e9 neustupuj\u00ed nebo se zhor\u0161uj\u00ed, je dobr\u00e9 vyhledat odborn\u00edka. Fyzioterapeut nebo l\u00e9ka\u0159 v\u00e1m mohou <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-ramene-2\/\">pomoci identifikovat<\/a> probl\u00e9m a doporu\u010dit vhodn\u00fd p\u0159\u00edstup. Tak\u00e9 pokud m\u00e1te n\u011bjak\u00e1 chronick\u00e1 onemocn\u011bn\u00ed, je vhodn\u00e9 konzultovat cvi\u010den\u00ed s odborn\u00edkem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 ot\u00e1zky ohledn\u011b cvi\u010den\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit na doln\u00ed \u010d\u00e1st zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit minim\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b. D\u016fle\u017eit\u00e9 je tak\u00e9 za\u0159adit r\u016fzn\u00e9 cviky a nezapom\u00ednat na rozcvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010d\u00e1tku se sta\u010d\u00ed zam\u011b\u0159it na 15-30 minut, pozd\u011bji m\u016f\u017eete dobu prodlou\u017eit na 45-60 minut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit, pokud m\u00e1m bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud je bolest m\u00edrn\u00e1 a nen\u00ed chronick\u00e1, m\u016f\u017eete zkusit zvolit jemn\u00e9 cviky. Pokud se bolest zhor\u0161uje, nechte si doporu\u010dit odbornou radu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed aktivity pom\u00e1haj\u00ed doln\u00ed \u010d\u00e1sti zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159id\u00e1n\u00ed proch\u00e1zek, plav\u00e1n\u00ed nebo jogy m\u016f\u017ee velice prosp\u011bt zdrav\u00ed va\u0161eho spodn\u00edho zadn\u00edho svalstva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si mohu udr\u017eet motivaci cvi\u010dit pravideln\u011b?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vytvo\u0159te si cvi\u010debn\u00ed pl\u00e1n, nastavte si jasn\u00e9 c\u00edle a nebojte se zapojit p\u0159\u00e1tele. M\u016f\u017eete tak\u00e9 zkusit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, co\u017e m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm startem do pravideln\u00e9ho tr\u00e9ninku.<\/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\/posilovaci-cviky-na-ramena\/\">Posilovac\u00ed cviky na ramena: Jak na siln\u00e1 a zdrav\u00e1 ramena<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovaci-cviky-s-cinkami\/\">Posilovac\u00ed cviky s \u010dinkami pro v\u0161echny \u00farovn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/spodni-bricho-cvik\/\">Efektivn\u00ed cviky na spodn\u00ed b\u0159icho: Jak na to?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-po-60\/\">Cviky po 60: Jak z\u016fstat fit a aktivn\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/mojzisova-metoda-cviky-video\/\">Moj\u017e\u00ed\u0161ova metoda: Cviky a video pro lep\u0161\u00ed zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hluboky-stabilizacni-system\/\">Cviky na hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m pro dom\u00e1c\u00ed cvi\u010den\u00ed<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Spodn\u00ed \u010d\u00e1st zad je kl\u00ed\u010dov\u00e1 pro spr\u00e1vnou funkci na\u0161eho t\u011bla a jej\u00ed pos\u00edlen\u00ed m\u016f\u017ee p\u0159in\u00e9st \u00falevu od bolesti a zlep\u0161en\u00ed celkov\u00e9 pohyblivosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. Vyzkou\u0161en\u00edm t\u011bchto jednoduch\u00fdch cvik\u016f si m\u016f\u017eete pomoci nejen zpevnit oblast kolem bedern\u00ed p\u00e1te\u0159e, ale i p\u0159edej\u00edt &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na spodn\u00ed \u010d\u00e1st zad pro zdrav\u00ed a pohyblivost\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spodni-cast-zad\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na spodn\u00ed \u010d\u00e1st zad pro zdrav\u00ed a pohyblivost\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109182,"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":[320,888,11561,1150,2732,10,299],"class_list":["post-25836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni-doma","tag-cviky","tag-dolni-cast-zad","tag-posilovani","tag-pravidelny-pohyb","tag-zdravi","tag-zdravy-zivotni-styl"],"better_featured_image":{"id":109182,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: cviky.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-spodni-cast-zad.png","filesize":1361714,"sizes":{"medium":{"file":"cviky-na-spodni-cast-zad-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":112968,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-spodni-cast-zad-300x300.png"},"thumbnail":{"file":"cviky-na-spodni-cast-zad-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":33818,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-spodni-cast-zad-150x150.png"},"medium_large":{"file":"cviky-na-spodni-cast-zad-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":676696,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-spodni-cast-zad-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":25836,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-spodni-cast-zad.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=\"Spodn\u00ed \u010d\u00e1st zad je kl\u00ed\u010dov\u00e1 pro spr\u00e1vnou funkci na\u0161eho t\u011bla a jej\u00ed pos\u00edlen\u00ed m\u016f\u017ee p\u0159in\u00e9st \u00falevu od bolesti a zlep\u0161en\u00ed celkov\u00e9 pohyblivosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9 denn\u00ed rutiny. 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