{"id":26029,"date":"2026-05-03T05:29:35","date_gmt":"2026-05-03T03:29:35","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-speky-na-zadech\/"},"modified":"2026-06-29T17:18:07","modified_gmt":"2026-06-29T15:18:07","slug":"cviky-na-speky-na-zadech","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-speky-na-zadech\/","title":{"rendered":"Cviky na \u0161peky na z\u00e1dech: Jak se jich zbavit efektivn\u011b"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0160peky na z\u00e1dech jsou pro mnoho lid\u00ed frustruj\u00edc\u00ed probl\u00e9m. Spojuj\u00ed se s nezdrav\u00fdmi n\u00e1vyky a nedostatkem pohybu. Dobrou zpr\u00e1vou je, \u017ee existuj\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-povisle-paze-2\/\">effective exercises<\/a>, which <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-pri-bolesti-zad\/\">v\u00e1m mohou pomoci<\/a> tvarovat tuto oblast a zlep\u0161it celkovou kondici. Pod\u00edvejte se na n\u00e1\u0161 p\u0159ehled opravdu \u00fa\u010dinn\u00fdch cvik\u016f na \u0161peky na z\u00e1dech a za\u010dn\u011bte ji\u017e dnes!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co jsou \u0161peky na z\u00e1dech?<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">Best exercises<\/a> pro formov\u00e1n\u00ed zad<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek a specialist<\/li>\n<li>Frequently asked questions and answers<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou \u0161peky na z\u00e1dech?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160peky na z\u00e1dech se obvykle objevuj\u00ed vlivem mnoha faktor\u016f, jako jsou \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky a nedostatek fyzick\u00e9 aktivity. Mnoho lid\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-vazu-cviky\/\">si jich v\u0161imne<\/a>, kdy\u017e se d\u00edvaj\u00ed do zrcadla nebo se sna\u017e\u00ed nosit ur\u010dit\u00fd typ oble\u010den\u00ed. Proto je d\u016fle\u017eit\u00e9 za\u0159adit do sv\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-panevni-dno-2\/\">rutiny cviky, kter\u00e9 c\u00edlen\u011b pos\u00edl\u00ed<\/a> tuto oblast.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cviky pro formov\u00e1n\u00ed zad<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Superman<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho, pa\u017ee a nohy nat\u00e1hn\u011bte. Z\u00e1rove\u0148 zvedn\u011bte pa\u017ee i nohy od podlahy a udr\u017eujte tuto pozici po dobu 5\u201310 sekund. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vezm\u011bte pozici na p\u0159edlokt\u00ed s rovn\u00fdm t\u011blem. Udr\u017eujte ji 30-60 sekund a postupn\u011b zvy\u0161ujte \u010das.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Mrtv\u00fd tah s jednoru\u010dkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se s jednoru\u010dkami v obou ruk\u00e1ch. S m\u00edrn\u011b pokr\u010den\u00fdmi koleny se hn\u011bte v pase, jakobyste m\u011bli zvedat n\u011bco ze zem\u011b. Udr\u017eujte z\u00e1da rovn\u00e1. Prove\u010fte 10-15 opakov\u00e1n\u00ed.<\/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>\u0160patn\u00e1 technika: Dbejte na spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f, abyste p\u0159ede\u0161li zran\u011bn\u00edm.<\/li>\n<li>Nepravidelnost: Zajist\u011bte si pravideln\u00fd tr\u00e9nink, abyste spolehliv\u011b vid\u011bli pokroky.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed: Nezapom\u00ednejte na zah\u0159\u00e1t\u00ed p\u0159ed tr\u00e9ninkem.<\/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 c\u00edt\u00edte silnou bolest nebo m\u00e1te jak\u00e9koli jin\u00e9 zdravotn\u00ed pot\u00ed\u017ee b\u011bhem cvi\u010den\u00ed, rad\u011bji se pora\u010fte s odborn\u00edkem. Tak\u00e9, pokud nev\u00edte, jak spr\u00e1vn\u011b cvi\u010dit, m\u016f\u017ee v\u00e1m tren\u00e9r poskytnout u\u017eite\u010dn\u00e9 rady.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions and answers<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">As <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit-3\/\">\u010dasto bych m\u011bl cvi\u010dit<\/a> na \u0161peky na z\u00e1dech?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e se m\u016f\u017eete zam\u011b\u0159it i na jin\u00e9 \u010d\u00e1sti t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou cviky na \u0161peky <a href=\"https:\/\/revolucnicviceni.cz\/en\/hrb-na-zadech-cviky\/\">na z\u00e1dech efektivn\u00ed<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se prov\u00e1d\u011bj\u00ed pravideln\u011b a spr\u00e1vn\u011b, mohou p\u0159in\u00e9st \u017e\u00e1douc\u00ed v\u00fdsledky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mus\u00edm m\u00edt v\u00fdbavu, abych mohl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne, n\u011bkter\u00e9 cviky m\u016f\u017eete prov\u00e1d\u011bt pouze s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-vlastni-vahou\/\">by its own weight<\/a>. Pro efektivn\u011bj\u0161\u00ed tr\u00e9nink v\u0161ak doporu\u010dujeme vyu\u017eit\u00ed \u010dinek nebo gymnastick\u00e9ho m\u00ed\u010de.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed aktivity mohu za\u0159adit do tr\u00e9ninku?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kombinujte cvi\u010den\u00ed se zdravou stravou a kardiovaskul\u00e1rn\u00edmi aktivitami, jako je b\u011bh\u00e1n\u00ed nebo j\u00edzda na kole.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit doma?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Samoz\u0159ejm\u011b! Existuje mnoho cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma s minim\u00e1ln\u00edm vybaven\u00edm.<\/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-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<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/mc-kenzy-cviky-pro-krcni-pater\/\">McKenzie cviky pro kr\u010dn\u00ed p\u00e1te\u0159: Jak si ulevit od bolest\u00ed<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u0160peky na z\u00e1dech jsou pro mnoho lid\u00ed frustruj\u00edc\u00ed probl\u00e9m. Spojuj\u00ed se s nezdrav\u00fdmi n\u00e1vyky a nedostatkem pohybu. Dobrou zpr\u00e1vou je, \u017ee existuj\u00ed efektivn\u00ed cviky, kter\u00e9 v\u00e1m mohou pomoci tvarovat tuto oblast a zlep\u0161it celkovou kondici. Pod\u00edvejte se na n\u00e1\u0161 p\u0159ehled opravdu \u00fa\u010dinn\u00fdch cvik\u016f na \u0161peky na z\u00e1dech a za\u010dn\u011bte ji\u017e dnes! Co jsou \u0161peky na &#8230; <a title=\"Cviky na \u0161peky na z\u00e1dech: Jak se jich zbavit efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-speky-na-zadech\/\" aria-label=\"Read more about Cviky na \u0161peky na z\u00e1dech: Jak se jich zbavit efektivn\u011b\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109539,"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":[2,258,1802,308,4499],"tags":[320,888,1490,1150,10569,1614,10],"class_list":["post-26029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-zdravi","category-zivotni-styl","tag-cviceni-doma","tag-cviky","tag-kondice","tag-posilovani","tag-speky","tag-tipy","tag-zdravi"],"better_featured_image":{"id":109539,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: cviky.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-speky-na-zadech.png","filesize":716865,"sizes":{"medium":{"file":"cviky-na-speky-na-zadech-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":54190,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-speky-na-zadech-300x300.png"},"thumbnail":{"file":"cviky-na-speky-na-zadech-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":18388,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-speky-na-zadech-150x150.png"},"medium_large":{"file":"cviky-na-speky-na-zadech-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":306119,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-speky-na-zadech-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":26029,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-speky-na-zadech.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=\"\u0160peky na z\u00e1dech jsou pro mnoho lid\u00ed frustruj\u00edc\u00ed probl\u00e9m. 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