{"id":26028,"date":"2026-05-03T05:30:17","date_gmt":"2026-05-03T03:30:17","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-boky-a-zadek\/"},"modified":"2026-06-29T17:17:40","modified_gmt":"2026-06-29T15:17:40","slug":"cviky-na-boky-a-zadek","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-boky-a-zadek\/","title":{"rendered":"Cviky na boky a zadek: Efektivn\u00ed tr\u00e9nink pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">If you are looking for <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-delohu\/\">zp\u016fsob, jak pos\u00edlit<\/a> a vytvarovat boky a zadek, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Tento \u010dl\u00e1nek v\u00e1m nab\u00eddne n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk nebo zku\u0161en\u00fd cvi\u010ditel, budete m\u00edt mo\u017enost vybrat si cviky, kter\u00e9 odpov\u00eddaj\u00ed va\u0161im pot\u0159eb\u00e1m a mo\u017enostem.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadek-2\/\">Effective exercises<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-nohy-a-zadek\/\">na boky a zadek<\/a><\/li>\n<li>Practical tips <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-boky-bricha\/\">pro dom\u00e1c\u00ed tr\u00e9nink<\/a><\/li>\n<li>Jak se vyvarovat chyb<\/li>\n<li>When to see a specialist<\/li>\n<li>Frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Effectively <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-a-boky\/\">cviky na boky a<\/a> zadek<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje mnoho cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt sami doma. Zde jsou n\u011bkter\u00e9 z osv\u011bd\u010den\u00fdch, kter\u00e9 pomohou pos\u00edlit va\u0161e boky a zadek:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. D\u0159epy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u0159epy jsou klasikou, kter\u00e1 spr\u00e1vn\u011b zapoj\u00ed nejen nohy, ale i h\u00fd\u017e\u010fov\u00e9 svaly. Ujist\u011bte se, \u017ee m\u00e1te spr\u00e1vnou techniku: dr\u017ete z\u00e1da vzp\u0159\u00edmen\u011b a sni\u017eujte se, jako byste se cht\u011bli posadit na \u017eidli.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. V\u00fdpady<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdpady jsou skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit svaly v oblasti h\u00fd\u017ed\u00ed i stehen. M\u016f\u017eete je prov\u00e1d\u011bt s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-workout\/\">by its own weight<\/a> t\u011bla nebo s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-s-cinkami-doma\/\">\u010dinkami pro v\u011bt\u0161\u00ed<\/a> z\u00e1t\u011b\u017e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdma nohama a zvedejte p\u00e1nev nahoru. Tento cvik skv\u011ble posiluje h\u00fd\u017e\u010fov\u00e9 svaly a doln\u00ed \u010d\u00e1st zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Practical tips for home training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste co nejl\u00e9pe vyu\u017eili \u010das str\u00e1ven\u00fd v tr\u00e9ninku, zde je n\u011bkolik praktick\u00fdch doporu\u010den\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010dn\u011bte s trochou zah\u0159\u00e1t\u00ed, abyste p\u0159ipravili svaly.<\/li>\n<li>Ud\u011blejte si tr\u00e9ninkov\u00fd pl\u00e1n, abyste pravideln\u011b cvi\u010dili.<\/li>\n<li>Za\u0159a\u010fte do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu i aerobn\u00ed aktivity, jako je b\u011bh nebo j\u00edzda na kole.<\/li>\n<li>Nezapome\u0148te na protahov\u00e1n\u00ed po tr\u00e9ninku, aby se zamezilo zran\u011bn\u00edm.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed na boky a zadek<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed je dobr\u00e9 m\u00edt na pam\u011bti n\u011bkter\u00e9 \u010dast\u00e9 chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160patn\u00e1 technika m\u016f\u017ee zp\u016fsobit zran\u011bn\u00ed. Ujist\u011bte se, \u017ee cviky prov\u00e1d\u00edte spr\u00e1vn\u011b.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed vede k nap\u011bt\u00ed a bolestem sval\u016f.<\/li>\n<li>P\u0159\u00edli\u0161n\u00e1 snaha \u2013 cvi\u010dte v tempu, kter\u00e9 v\u00e1m vyhovuje, abyste se vyhnuli p\u0159et\u00ed\u017een\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to see a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poci\u0165ujete bolest nebo si nejste jisti, zda cvi\u010d\u00edte spr\u00e1vn\u011b, je dobr\u00e9 se poradit s odborn\u00edkem. Tak\u00e9 pokud m\u00e1te zdravotn\u00ed probl\u00e9my, jako jsou bolesti kloub\u016f nebo zad, vyhledejte l\u00e9ka\u0159e nebo fyzioterapeuta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl\/a cvi\u010dit na boky a zadek?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit alespo\u0148 dvakr\u00e1t a\u017e t\u0159ikr\u00e1t t\u00fddn\u011b, podle va\u0161\u00ed kondice a c\u00edle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou cvi\u010den\u00ed na boky a zadek vhodn\u00e1 pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, v\u011bt\u0161ina cvik\u016f je dob\u0159e p\u0159izp\u016fsobiteln\u00e1 a za\u010d\u00e1te\u010dn\u00edci mohou za\u010d\u00edt s jednoduch\u00fdmi variantami.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-zadek\/\">nejlep\u0161\u00ed cviky<\/a> na boky a zadek?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi nejlep\u0161\u00ed pat\u0159\u00ed d\u0159epy, v\u00fdpady a mosty. M\u016f\u017eete tak\u00e9 p\u0159idat dal\u0161\u00ed cviky, kter\u00e9 m\u00e1te r\u00e1di.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mus\u00edm m\u00edt speci\u00e1ln\u00ed vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u010casto sta\u010d\u00ed pouze <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-s-vlastni-vahou-tela\/\">vlastn\u00ed v\u00e1ha t\u011bla<\/a>. M\u016f\u017eete v\u0161ak p\u0159idat \u010dinky nebo elastick\u00e9 p\u00e1sy pro v\u011bt\u0161\u00ed efektivitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">I can exercise. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bricho-a-boky\/\">every day<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed ka\u017ed\u00fd den je mo\u017en\u00e9, ale d\u016fle\u017eit\u00e9 je naslouchat sv\u00e9mu t\u011blu a poskytnout sval\u016fm \u010das na regeneraci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chcete-li zlep\u0161it svou kondici a pravidelnost v cvi\u010den\u00ed, zva\u017ete registraci do <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Tento program nab\u00edz\u00ed bezplatnou registraci na 30 dn\u00ed a m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm prvn\u00edm krokem k pravideln\u00e9mu dom\u00e1c\u00edmu cvi\u010den\u00ed.<\/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-speky-na-zadech\/\">Cviky na \u0161peky na z\u00e1dech: Jak se jich zbavit efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-tela\/\">Cviky na prota\u017een\u00ed t\u011bla: Praktick\u00fd pr\u016fvodce pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/youtube-cviky-na-bolave-kycle-2\/\">YouTube cviky na bolav\u00e9 ky\u010dle, kter\u00e9 m\u016f\u017eete vyzkou\u0161et doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-klenbu\/\">Cviky na klenbu: Jak zpevnit a ochr\u00e1nit va\u0161e nohy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-snizenou-delohu\/\">Cviky na sn\u00ed\u017eenou d\u011blohu: Jak pos\u00edlit p\u00e1nevn\u00ed dno<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-skoliozu-u-deti\/\">Cviky na skoli\u00f3zu u d\u011bt\u00ed: Jak podpo\u0159it zdrav\u00fd v\u00fdvoj p\u00e1te\u0159e<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud hled\u00e1te zp\u016fsob, jak pos\u00edlit a vytvarovat boky a zadek, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Tento \u010dl\u00e1nek v\u00e1m nab\u00eddne n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk nebo zku\u0161en\u00fd cvi\u010ditel, budete m\u00edt mo\u017enost vybrat si cviky, kter\u00e9 odpov\u00eddaj\u00ed va\u0161im pot\u0159eb\u00e1m a mo\u017enostem. \u00da\u010dinn\u00e9 cviky na boky a zadek Praktick\u00e9 &#8230; <a title=\"Cviky na boky a zadek: Efektivn\u00ed tr\u00e9nink pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-boky-a-zadek\/\" aria-label=\"Read more about Cviky na boky a zadek: Efektivn\u00ed tr\u00e9nink pro ka\u017ed\u00e9ho\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109542,"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":[2,1494,258,1802],"tags":[7930,888,297,394,1490,1150,560,1151,125,10],"class_list":["post-26028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-boxersky-trenink","category-cviceni","category-fitness","tag-boky","tag-cviky","tag-domaci-cviceni","tag-fitness","tag-kondice","tag-posilovani","tag-telo","tag-trenink","tag-zadek","tag-zdravi"],"better_featured_image":{"id":109542,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: cviky.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-boky-a-zadek.png","filesize":1485508,"sizes":{"medium":{"file":"cviky-na-boky-a-zadek-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":102416,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-boky-a-zadek-300x300.png"},"thumbnail":{"file":"cviky-na-boky-a-zadek-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":30895,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-boky-a-zadek-150x150.png"},"medium_large":{"file":"cviky-na-boky-a-zadek-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":675818,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-boky-a-zadek-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":26028,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-boky-a-zadek.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=\"Pokud hled\u00e1te zp\u016fsob, jak pos\u00edlit a vytvarovat boky a zadek, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Tento \u010dl\u00e1nek v\u00e1m nab\u00eddne n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. A\u0165 u\u017e jste za\u010d\u00e1te\u010dn\u00edk nebo zku\u0161en\u00fd cvi\u010ditel, budete m\u00edt mo\u017enost vybrat si cviky, kter\u00e9 odpov\u00eddaj\u00ed va\u0161im pot\u0159eb\u00e1m a mo\u017enostem. \u00da\u010dinn\u00e9 cviky na boky a zadek Praktick\u00e9\" \/>\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=\"boky,cviky,dom\u00e1c\u00ed cvi\u010den\u00ed,fitness,kondice,posilov\u00e1n\u00ed,t\u011blo,tr\u00e9nink,zadek,zdrav\u00ed,blog,boxersk\u00fd tr\u00e9nink,cvi\u010den\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-boky-a-zadek\/\" \/>\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 boky a zadek: Efektivn\u00ed tr\u00e9nink pro ka\u017ed\u00e9ho | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Pokud hled\u00e1te zp\u016fsob, jak pos\u00edlit a vytvarovat boky a zadek, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. 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