{"id":26144,"date":"2026-05-03T03:50:19","date_gmt":"2026-05-03T01:50:19","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-zadni-stranu-stehen\/"},"modified":"2026-06-29T18:07:10","modified_gmt":"2026-06-29T16:07:10","slug":"cviky-na-zadni-stranu-stehen","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadni-stranu-stehen\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na zadn\u00ed stranu stehen pro lep\u0161\u00ed kondici"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Zadn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/vnitrni-strana-stehen-cviky\/\">strana stehen<\/a>, zn\u00e1m\u00e1 tak\u00e9 jako hamstringy, hraje kl\u00ed\u010dovou roli v na\u0161ich ka\u017edodenn\u00edch aktivit\u00e1ch. A\u0165 u\u017e se jedn\u00e1 o b\u011bh\u00e1n\u00ed, ch\u016fzi nebo jen o b\u011b\u017en\u00e9 pohyby, siln\u00e9 a flexibiln\u00ed hamstringy n\u00e1m mohou pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a zlep\u0161ovat v\u00fdkon. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-vnitrni-strany-stehen\/\">na efektivn\u00ed cviky<\/a>, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-2\/\">dom\u00e1c\u00edho tr\u00e9ninku a<\/a> pos\u00edlit tak tuto d\u016fle\u017eitou partii.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>V\u00fdznam hamstring\u016f<\/li>\n  <li>Nejlep\u0161\u00ed cviky na zadn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vnitrni-stranu-stehen\/\">stranu stehen<\/a><\/li>\n  <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/rychle-hubnuti-2\/\">Practical tips<\/a> pro spr\u00e1vn\u00e9 proveden\u00ed<\/li>\n  <li>Common mistakes to avoid<\/li>\n  <li>When to see a specialist<\/li>\n  <li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d jsou hamstringy d\u016fle\u017eit\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamstringy maj\u00ed z\u00e1sadn\u00ed funkci p\u0159i stabilizaci kolen a ky\u010dl\u00ed, co\u017e plat\u00ed zvl\u00e1\u0161t\u011b p\u0159i sportovn\u00edch v\u00fdkonech. Jejich dobr\u00e1 kondice je nezbytn\u00e1 pro prevenci zran\u011bn\u00ed, zejm\u00e9na p\u0159i aktivit\u00e1ch vy\u017eaduj\u00edc\u00edch rychl\u00e9 pohyby nebo intenzivn\u00ed fyzickou \u010dinnost.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The best exercises for <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-vnitrni-stranu-stehen-2\/\">zadn\u00ed stranu stehen<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mrtv\u00fd tah<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mrtv\u00fd tah je z\u00e1kladn\u00ed cvik, kter\u00fd pom\u00e1h\u00e1 pos\u00edlit celou zadn\u00ed stranu nohou.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>Postavte se s nohama na \u0161\u00ed\u0159ku ramen.<\/li>\n  <li>Chy\u0165te vzp\u011bra\u010dskou ty\u010d nebo \u010dinky p\u0159ed sebou.<\/li>\n  <li>Sehn\u011bte se v pase a t\u00e1hn\u011bte ty\u010d k t\u011blu.<\/li>\n  <li>Zvedn\u011bte se, dokud nebudete st\u00e1t vzp\u0159\u00edmen\u011b.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">2. Leg curl<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik m\u016f\u017eete prov\u00e1d\u011bt na stroj\u00edch ve <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-doma-2\/\">fitness nebo doma<\/a> pomoc\u00ed odporov\u00fdch gumi\u010dek.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>Lehn\u011bte si na b\u0159icho.<\/li>\n  <li>Flexujte kolena, abyste zvedli v\u00e1hu nebo odpor.<\/li>\n  <li>Pomalu se vra\u0165te do v\u00fdchoz\u00ed pozice.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdpady<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u011b\u017en\u00fd, ale velmi efektivn\u00ed cvik pro hamstringy a h\u00fd\u017ed\u011b.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n  <li>Postavte se vzp\u0159\u00edmen\u011b a ud\u011blejte krok vp\u0159ed s jednou nohou.<\/li>\n  <li>Spus\u0165te t\u011blo dol\u016f, dokud koleno zadn\u00ed nohy t\u00e9m\u011b\u0159 nedos\u00e1hne podlahy.<\/li>\n  <li>Vra\u0165te se do v\u00fdchoz\u00ed pozice a opakujte s druhou nohou.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro spr\u00e1vn\u00e9 proveden\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u017edy se sna\u017ete prov\u00e1d\u011bt cviky spr\u00e1vn\u011b, abyste p\u0159ede\u0161li zran\u011bn\u00edm. B\u011bhem cvi\u010den\u00ed se soust\u0159e\u010fte na dech, dr\u017een\u00ed t\u011bla a spr\u00e1vnou techniku. Pokud c\u00edt\u00edte bolest, okam\u017eit\u011b p\u0159esta\u0148te a zhodno\u0165te, zda nevykon\u00e1v\u00e1te cvik nespr\u00e1vn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes to avoid<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla, kter\u00e9 m\u016f\u017ee v\u00e9st k poran\u011bn\u00edm.<\/li>\n  <li>Insufficient warm-up before exercise.<\/li>\n  <li>P\u0159\u00edli\u0161 rychl\u00e9 tempo, kter\u00e9 sni\u017euje efektivitu cviku.<\/li>\n  <li>Opom\u00edjen\u00ed prota\u017een\u00ed po tr\u00e9ninku.<\/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 p\u0159i cvi\u010den\u00ed poci\u0165ujete bolest nebo diskomfort, kter\u00fd p\u0159etrv\u00e1v\u00e1, je dobr\u00e9 nav\u0161t\u00edvit fyzioterapeuta nebo tren\u00e9ra. D\u016fle\u017eit\u00e9 je tak\u00e9 vyhledat odborn\u00edka, pokud m\u00e1te p\u0159edchoz\u00ed zran\u011bn\u00ed nebo zdravotn\u00ed obt\u00ed\u017ee.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jak \u010dasto bych m\u011bl cvi\u010dit hamstringy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3x t\u00fddn\u011b s dostate\u010dn\u00fdm \u010dasem na regeneraci mezi tr\u00e9ninky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mohu <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">cvi\u010dit hamstringy doma<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, spousta cvik\u016f lze prov\u00e1d\u011bt i bez speci\u00e1ln\u00edho vybaven\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak\u00fd je nejlep\u0161\u00ed cvik na hamstringy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To z\u00e1vis\u00ed na va\u0161ich c\u00edlech a \u00farovni. Mrtv\u00fd tah a v\u00fdpady jsou velmi \u00fa\u010dinn\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Jak\u00e9 jsou symptomy p\u0159et\u00ed\u017een\u00ed hamstring\u016f?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pocit bolesti, slabosti nebo nap\u011bt\u00ed v zadn\u00ed \u010d\u00e1sti nohou.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak\u00e9 dopl\u0148ky bych mohl zv\u00e1\u017eit k podpo\u0159e regenerace?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Proteiny a BCAA mohou b\u00fdt u\u017eite\u010dn\u00e9 pro regeneraci sval\u016f po tr\u00e9ninku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete zlep\u0161it svou kondici a pravideln\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hubnuti-2\/\">cvi\u010dit doma, m\u016f\u017eete<\/a> zv\u00e1\u017eit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd nab\u00edz\u00ed bezplatnou registraci na 30 dn\u00ed. Za\u010dn\u011bte posilovat sv\u00e9 hamstringy a dal\u0161\u00ed svalov\u00e9 partie je\u0161t\u011b dnes!<\/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-mici-2\/\">Cviky na mici pro zdrav\u011bj\u0161\u00ed postavu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-micem\/\">Jak efektivn\u011b cvi\u010dit s m\u00ed\u010dem: tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/tank-ono-cz-cviky\/\">\u00da\u010dinn\u00e9 cviky s Tank On.cz: Jak dos\u00e1hnout lep\u0161\u00ed kondice<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-pro-zacatecniky\/\">Cviky na b\u0159i\u0161n\u00ed svaly pro za\u010d\u00e1te\u010dn\u00edky: Z\u00e1sady a tipy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ztuhly-krk\/\">Cviky na ztuhl\u00fd krk: \u00dalevu p\u0159in\u00e1\u0161\u00ed jednoduch\u00e9 cviky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-cviky\/\">Cvi\u010den\u00ed na bolest beder: Jak si pomoci efektivn\u011b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Zadn\u00ed strana stehen, zn\u00e1m\u00e1 tak\u00e9 jako hamstringy, hraje kl\u00ed\u010dovou roli v na\u0161ich ka\u017edodenn\u00edch aktivit\u00e1ch. A\u0165 u\u017e se jedn\u00e1 o b\u011bh\u00e1n\u00ed, ch\u016fzi nebo jen o b\u011b\u017en\u00e9 pohyby, siln\u00e9 a flexibiln\u00ed hamstringy n\u00e1m mohou pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a zlep\u0161ovat v\u00fdkon. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na efektivn\u00ed cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku a pos\u00edlit &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na zadn\u00ed stranu stehen pro lep\u0161\u00ed kondici\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadni-stranu-stehen\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na zadn\u00ed stranu stehen pro lep\u0161\u00ed kondici\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109256,"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":[8,888,1956,394,1490,1150,126,1151,10,1881],"class_list":["post-26144","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-kondice","tag-posilovani","tag-stehna","tag-trenink","tag-zdravi","tag-zpevneni"],"better_featured_image":{"id":109256,"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-zadni-stranu-stehen.png","filesize":1385179,"sizes":{"medium":{"file":"cviky-na-zadni-stranu-stehen-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":110039,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zadni-stranu-stehen-300x300.png"},"thumbnail":{"file":"cviky-na-zadni-stranu-stehen-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":32958,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zadni-stranu-stehen-150x150.png"},"medium_large":{"file":"cviky-na-zadni-stranu-stehen-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":654153,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zadni-stranu-stehen-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":26144,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zadni-stranu-stehen.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=\"Zadn\u00ed strana stehen, zn\u00e1m\u00e1 tak\u00e9 jako hamstringy, hraje kl\u00ed\u010dovou roli v na\u0161ich ka\u017edodenn\u00edch aktivit\u00e1ch. A\u0165 u\u017e se jedn\u00e1 o b\u011bh\u00e1n\u00ed, ch\u016fzi nebo jen o b\u011b\u017en\u00e9 pohyby, siln\u00e9 a flexibiln\u00ed hamstringy n\u00e1m mohou pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a zlep\u0161ovat v\u00fdkon. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na efektivn\u00ed cviky, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku a pos\u00edlit\" \/>\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=\"cvi\u010den\u00ed,cviky,dom\u00e1c\u00ed tr\u00e9nink,fitness,kondice,posilov\u00e1n\u00ed,stehna,tr\u00e9nink,zdrav\u00ed,zpevn\u011bn\u00ed,blog,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadni-stranu-stehen\/\" \/>\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=\"\u00da\u010dinn\u00e9 cviky na zadn\u00ed stranu stehen pro lep\u0161\u00ed kondici | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Zadn\u00ed strana stehen, zn\u00e1m\u00e1 tak\u00e9 jako hamstringy, hraje kl\u00ed\u010dovou roli v na\u0161ich ka\u017edodenn\u00edch aktivit\u00e1ch. A\u0165 u\u017e se jedn\u00e1 o b\u011bh\u00e1n\u00ed, ch\u016fzi nebo jen o b\u011b\u017en\u00e9 pohyby, siln\u00e9 a flexibiln\u00ed hamstringy n\u00e1m mohou pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a zlep\u0161ovat v\u00fdkon. 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