{"id":25865,"date":"2026-05-03T02:51:40","date_gmt":"2026-05-03T00:51:40","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-ploche-nohy-a-spadlou-klenbu\/"},"modified":"2026-06-29T16:28:46","modified_gmt":"2026-06-29T14:28:46","slug":"cviky-na-ploche-nohy-a-spadlou-klenbu","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-a-spadlou-klenbu\/","title":{"rendered":"Cviky na ploch\u00e9 nohy a spadlou klenbu"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-3\/\">Ploch\u00e9 nohy a<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pricnou-spadlou-klenbu\/\">spadl\u00e1 klenba<\/a> mohou zp\u016fsobit \u0159adu pot\u00ed\u017e\u00ed, od bolesti v nohou po probl\u00e9my s balancem. Spr\u00e1vn\u00fdm c\u00edlen\u00fdm cvi\u010den\u00edm je mo\u017en\u00e9 nejen pos\u00edlit svaly, ale tak\u00e9 zlep\u0161it celkov\u00e9 pohodl\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me <a href=\"https:\/\/revolucnicviceni.cz\/en\/posileni-panevniho-dna-cviky\/\">for effective exercises<\/a>, kter\u00e9 v\u00e1m pomohou. Z\u00e1rove\u0148 si \u0159ekneme, jak cvi\u010dit pravideln\u011b i doma.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>What causes it? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-2\/\">flat feet<\/a><\/li><li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pricne-ploche-nohy\/\">How to exercise correctly<\/a><\/li><li>5 nejefektivn\u011bj\u0161\u00edch cvik\u016f<\/li><li>Common mistakes when exercising<\/li><li>When to seek a specialist<\/li><li>Frequently asked questions<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">What <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy\/\">zp\u016fsobuje ploch\u00e9 nohy<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/ploche-nohy-cviky\/\">Ploch\u00e9 nohy mohou<\/a> b\u00fdt zp\u016fsobeny genetick\u00fdmi faktory, nedostate\u010dn\u00fdm posilov\u00e1n\u00edm no\u017en\u00edch sval\u016f nebo \u0161patn\u011b zvolenou obuv\u00ed. \u010castou p\u0159\u00ed\u010dinou je tak\u00e9 nadv\u00e1ha, kter\u00e1 zvy\u0161uje z\u00e1t\u011b\u017e na nohy. D\u016fsledkem mohou b\u00fdt bolesti chodidel, kolen, nebo dokonce zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed za\u010d\u00e1tkem cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 rozproudit krev v noh\u00e1ch. Doporu\u010duje se zah\u0159\u00e1t\u00ed formou m\u00edrn\u00e9ho protahov\u00e1n\u00ed nebo rychl\u00e9 ch\u016fze. Cvi\u010den\u00ed by m\u011bla b\u00fdt prov\u00e1d\u011bna pravideln\u011b, ide\u00e1ln\u011b 3-4 kr\u00e1t t\u00fddn\u011b. Zde je n\u011bkolik tip\u016f, jak spr\u00e1vn\u011b cvi\u010dit:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010dn\u011bte s kr\u00e1tk\u00fdm tr\u00e9ninkem, postupn\u011b zvy\u0161ujte intenzitu.<\/li><li>Poslouchejte sv\u00e9 t\u011blo a pokud c\u00edt\u00edte bolest, cvi\u010den\u00ed p\u0159eru\u0161te.<\/li><li>Pokud je to mo\u017en\u00e9, tr\u00e9nujte v pohodln\u00e9 obuvi nebo naboso.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5 nejefektivn\u011bj\u0161\u00edch cvik\u016f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cvi\u010den\u00ed na rozta\u017een\u00ed prst\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte na jedn\u00e9 noze a pokuste se prsty druh\u00e9 nohy rozt\u00e1hnout a n\u00e1sledn\u011b je p\u0159it\u00e1hnout zp\u011bt. Opakujte 10-15kr\u00e1t na ka\u017ed\u00e9 noze.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed pat a \u0161pi\u010dek<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se na okraj schodu, zvedn\u011bte se na \u0161pi\u010dky a pak pomalu spou\u0161t\u011bjte paty dol\u016f. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvi\u010den\u00ed s tenisov\u00fdm m\u00ed\u010dkem<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se\u010fte na \u017eidli a posu\u0148te tenisov\u00fd m\u00ed\u010dek kotn\u00edky po cel\u00e9 plo\u0161e pod nohou. Pom\u00e1h\u00e1 to uvolnit svaly a zlep\u0161it prokrven\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Tvarov\u00e1n\u00ed chodidla<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nakreslete prsty na nohou \u010d\u00edsla nebo p\u00edsmena na podlaze. Tento cvik posiluje svaly nohou i klenbu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. P\u0159\u00ed\u010dn\u00e9 a pod\u00e9ln\u00e9 prota\u017een\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, zvedn\u011bte nohy a dr\u017ete je v prav\u00e9m \u00fahlu. Pot\u00e9 je pokr\u010dte a nat\u00e1hn\u011bte. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Common mistakes include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>nezah\u0159\u00e1t\u00ed p\u0159ed cvi\u010den\u00edm<\/li><li>p\u0159\u00edli\u0161 vysok\u00e1 intenzita cvi\u010den\u00ed<\/li><li>nepravidelnost<\/li><li>vynech\u00e1v\u00e1n\u00ed prota\u017een\u00ed po tr\u00e9ninku<\/li><\/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 cvi\u010den\u00ed nezlep\u0161uje stav va\u0161ich nohou nebo se objevuj\u00ed intenzivn\u00ed bolesti, je dobr\u00e9 vyhledat odborn\u00edka. Fyzik\u00e1ln\u00ed terapeut nebo ortoped v\u00e1m mohou poskytnout pot\u0159ebn\u00e9 rady a c\u00edlen\u011bj\u0161\u00ed rehabilitaci.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How long does it take to get results? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obvykle trv\u00e1 n\u011bkolik t\u00fddn\u016f pravideln\u00e9ho cvi\u010den\u00ed, ne\u017e za\u010dnete poci\u0165ovat viditeln\u00e9 zlep\u0161en\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je mo\u017en\u00e9 cvi\u010dit s ploch\u00fdmi nohama? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, cvi\u010den\u00ed je doporu\u010deno, ale je d\u016fle\u017eit\u00e9 p\u0159izp\u016fsobit jej sv\u00e9mu aktu\u00e1ln\u00edmu stavu a nezapom\u00ednat na konzultace s odborn\u00edky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3-4 kr\u00e1t t\u00fddn\u011b, ale v\u017edy se \u0159i\u010fte sv\u00fdm t\u011blem a aktu\u00e1ln\u00edm zdravotn\u00edm stavem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017eete doporu\u010dit n\u011bjak\u00fd cvi\u010debn\u00ed program? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud hled\u00e1te jednoduch\u00e9 cvi\u010den\u00ed, zkuste <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd je vhodn\u00fd i pro za\u010d\u00e1te\u010dn\u00edky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je dobr\u00e9 nosit speci\u00e1ln\u00ed obuv? <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, kvalitn\u00ed obuv podporuj\u00edc\u00ed klenbu m\u016f\u017ee zlep\u0161it va\u0161i situaci, ale nezapom\u00ednejte ani na cvi\u010den\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ploch\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-senior\/\">nohy a spadl\u00e1<\/a> klenba mohou b\u00fdt nep\u0159\u00edjemn\u00e9, ale s pravideln\u00fdm cvi\u010den\u00edm a p\u00e9\u010d\u00ed o nohy se d\u00e1 jejich stav v\u00fdrazn\u011b zlep\u0161it. Pokud m\u00e1te chu\u0165 za\u010d\u00edt cvi\u010dit pravideln\u011b doma, zkuste <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kde si m\u016f\u017eete vyzkou\u0161et jednoduch\u00e9 a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spadlou-klenbu\/\">effective exercise<\/a>. Pamatujte, \u017ee kl\u00ed\u010dem k \u00fasp\u011bchu je pravidelnost a trp\u011blivost.<\/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-bederni-pater-a-esicka-2\/\">Cviky na bedern\u00ed p\u00e1te\u0159 a es\u00ed\u010dka pro zdrav\u00e1 z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-plotenky-2\/\">Cviky na plot\u00e9nky: Jak ulevit bolesti a pos\u00edlit z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-haluxy-2\/\">\u00da\u010dinn\u00e9 cviky na haluxy: Jak se jim vyhnout a zm\u00edrnit bolest<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-reflux-2\/\">Cviky na reflux: Jak si ulevit p\u0159irozenou cestou<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pro-posileni-panevniho-dna-2\/\">Cviky pro pos\u00edlen\u00ed p\u00e1nevn\u00edho dna: Z\u00e1klad zdrav\u00ed \u017een<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-syndrom-cviky\/\">Cviky pro \u00falevu od piriformis syndromu<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Ploch\u00e9 nohy a spadl\u00e1 klenba mohou zp\u016fsobit \u0159adu pot\u00ed\u017e\u00ed, od bolesti v nohou po probl\u00e9my s balancem. Spr\u00e1vn\u00fdm c\u00edlen\u00fdm cvi\u010den\u00edm je mo\u017en\u00e9 nejen pos\u00edlit svaly, ale tak\u00e9 zlep\u0161it celkov\u00e9 pohodl\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky, kter\u00e9 v\u00e1m pomohou. Z\u00e1rove\u0148 si \u0159ekneme, jak cvi\u010dit pravideln\u011b i doma. Co zp\u016fsobuje ploch\u00e9 nohy Jak spr\u00e1vn\u011b &#8230; <a title=\"Cviky na ploch\u00e9 nohy a spadlou klenbu\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-a-spadlou-klenbu\/\" aria-label=\"Read more about Cviky na ploch\u00e9 nohy a spadlou klenbu\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109107,"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":[8,888,1956,394,2661,2066,1401,1016,2539],"class_list":["post-25865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-cviky","tag-domaci-trenink","tag-fitness","tag-klenba","tag-ploche-nohy","tag-prevenci","tag-rehabilitace","tag-zdravi-nohou"],"better_featured_image":{"id":109107,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: ploch\u00e9 nohy.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-ploche-nohy-a-spadlou-klenbu.png","filesize":1144693,"sizes":{"medium":{"file":"cviky-na-ploche-nohy-a-spadlou-klenbu-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":97546,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ploche-nohy-a-spadlou-klenbu-300x300.png"},"thumbnail":{"file":"cviky-na-ploche-nohy-a-spadlou-klenbu-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":30484,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ploche-nohy-a-spadlou-klenbu-150x150.png"},"medium_large":{"file":"cviky-na-ploche-nohy-a-spadlou-klenbu-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":555326,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ploche-nohy-a-spadlou-klenbu-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":25865,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ploche-nohy-a-spadlou-klenbu.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Ploch\u00e9 nohy a spadl\u00e1 klenba mohou zp\u016fsobit \u0159adu pot\u00ed\u017e\u00ed, od bolesti v nohou po probl\u00e9my s balancem. 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