{"id":26153,"date":"2026-05-03T03:43:05","date_gmt":"2026-05-03T01:43:05","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/bolest-beder-cviky\/"},"modified":"2026-06-29T18:11:13","modified_gmt":"2026-06-29T16:11:13","slug":"bolest-beder-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-cviky\/","title":{"rendered":"Cvi\u010den\u00ed na bolest beder: Jak si pomoci efektivn\u011b"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-cviky-2\/\">Bolest beder<\/a> je \u010dast\u00fdm probl\u00e9mem, se kter\u00fdm se pot\u00fdk\u00e1 mnoho lid\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolava-kolena\/\">efektivn\u00ed cviky, kter\u00e9 mohou pomoci<\/a> zm\u00edrnit bolest a pos\u00edlit z\u00e1dov\u00e9 svalstvo. A\u0165 u\u017e m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed nebo se v\u011bnujete sportu, vhodn\u00e1 cvi\u010den\u00ed v\u00e1m mohou <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolava-zada-cviceni-2\/\">pomoci udr\u017eet va\u0161e z\u00e1da v<\/a> kondici.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What causes it? <a href=\"https:\/\/revolucnicviceni.cz\/en\/co-na-bolest-beder\/\">back pain<\/a>?<\/li>\n<li>What exercises are recommended?<\/li>\n<li>Jak spr\u00e1vn\u011b cvi\u010dit?<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>Kdy nav\u0161t\u00edvit specialistu?<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co zp\u016fsobuje bolest beder?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-po-cviceni\/\">Bolest beder m\u016f\u017ee<\/a> m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny, od \u0161patn\u00e9ho dr\u017een\u00ed t\u011bla, p\u0159es p\u0159et\u00ed\u017een\u00ed sval\u016f, a\u017e po chronick\u00e1 onemocn\u011bn\u00ed. \u010casto je zp\u016fsobena sedav\u00fdm zp\u016fsobem \u017eivota, kdy svaly ochabuj\u00ed a jsou m\u00e9n\u011b odoln\u00e9 v\u016f\u010di z\u00e1t\u011b\u017ei. \u010casto se jej\u00ed p\u0159\u00ed\u010dinou st\u00e1vaj\u00ed i zran\u011bn\u00ed nebo \u0161patn\u011b prov\u00e1d\u011bn\u00e9 pohyby p\u0159i sportu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What exercises are recommended?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tady je n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9 pravideln\u00e9 rutiny:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolava-zada-4\/\">z\u00e1da s pokr\u010den\u00fdmi<\/a> koleny a chodidly na zemi. Pomalu zvedejte p\u00e1nev do vzduchu, dokud va\u0161e t\u011blo netvo\u0159\u00ed p\u0159\u00edmku od kolen k ramen\u016fm. Dr\u017ete pozici n\u011bkolik sekund a pot\u00e9 se vra\u0165te zp\u011bt. Opakujte tento cvik 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010dka a kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se na v\u0161echny \u010dty\u0159i. P\u0159i n\u00e1dechu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolava-zada-doma\/\">prohn\u011bte z\u00e1da a<\/a> pod\u00edvejte se nahoru (kr\u00e1va), p\u0159i v\u00fddechu zakulatte z\u00e1da a pod\u00edvejte se dol\u016f (ko\u010dka). Tento cyklus opakujte 10kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. D\u0159epy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u0159epy posiluj\u00ed nejen nohy, ale i svaly doln\u00ed \u010d\u00e1sti zad. Postavte se s chodidly na \u0161\u00ed\u0159ku ramen a pomalu si sedn\u011bte, jako byste cht\u011bli usednout na \u017eidli. Dr\u017ete pozici p\u00e1r sekund a vr\u00e1t\u00edte se zp\u011bt. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 cvi\u010dit pravideln\u011b a techniku prov\u00e1d\u011bn\u00ed cvik\u016f v\u017edy dodr\u017eovat, aby se p\u0159ede\u0161lo zran\u011bn\u00edm. Za\u010dn\u011bte s men\u0161\u00edmi po\u010dty opakov\u00e1n\u00ed a postupn\u011b zvy\u0161ujte intenzitu. Pokud m\u00e1te pochybnosti, m\u016f\u017eete zv\u00e1\u017eit n\u00e1v\u0161t\u011bvu odborn\u00edka na fyzioterapii nebo tren\u00e9ra, kter\u00fd v\u00e1m uk\u00e1\u017ee spr\u00e1vn\u00fd zp\u016fsob.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi b\u011b\u017en\u00e9 chyby pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nespr\u00e1vn\u00e1 technika proveden\u00ed cvik\u016f<\/li>\n<li>Cvi\u010den\u00ed bez dostate\u010dn\u00e9ho zah\u0159\u00e1t\u00ed<\/li>\n<li>P\u0159et\u011b\u017eov\u00e1n\u00ed sval\u016f bez dostate\u010dn\u00e9ho odpo\u010dinku<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy nav\u0161t\u00edvit specialistu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1 a nezd\u00e1 se v\u00e1m, \u017ee cvi\u010den\u00ed pom\u00e1h\u00e1, je rozumn\u00e9 vyhledat odbornou pomoc. M\u016f\u017ee to b\u00fdt zn\u00e1mka v\u00e1\u017en\u011bj\u0161\u00edho probl\u00e9mu, kter\u00fd by m\u011bl b\u00fdt \u0159e\u0161en p\u0159\u00edmo odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently Asked Questions (FAQ)<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. How often should I exercise? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolest-bederni-patere-2\/\">na bolest beder<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit alespo\u0148 3x t\u00fddn\u011b, ale za\u010dn\u011bte s men\u0161\u00ed frekvenc\u00ed a postupn\u011b zvy\u0161ujte.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-pri-bolesti-zad\/\">Mohou cviky zhor\u0161it bolest<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud cvi\u010d\u00edte s nespr\u00e1vnou technikou nebo se p\u0159et\u011b\u017eujete, bolest se m\u016f\u017ee zhor\u0161it. Dbejte na spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak\u00e9 dal\u0161\u00ed aktivity jsou pro z\u00e1da prosp\u011b\u0161n\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plav\u00e1n\u00ed, j\u00f3ga a pilates mohou b\u00fdt skv\u011bl\u00fdmi dopl\u0148ky k va\u0161emu cvi\u010den\u00ed pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolava-zada-2\/\">sore back<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pom\u00e1haj\u00ed l\u00e9ky na bolest p\u0159i cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Odborn\u00edci doporu\u010duj\u00ed rad\u011bji pou\u017e\u00edvat p\u0159irozen\u00e9 metody, ale p\u0159\u00edle\u017eitostn\u00e9 u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f by m\u011blo b\u00fdt skonzultov\u00e1no s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Je bezpe\u010dn\u00e9 cvi\u010dit s bolest\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rozhodn\u011b je lep\u0161\u00ed cvi\u010dit s m\u00edrnou bolest\u00ed, ne\u017eli se sna\u017eit dr\u017eet se zcela v klidu. Ale pokud se bolest zhor\u0161uje, m\u011bli byste p\u0159estat a poradit se s l\u00e9ka\u0159em.<\/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\/cvik-mckenzie-kobra\/\">Cvik McKenzie Kobra: Efektivn\u00ed cvi\u010den\u00ed pro z\u00e1da<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/anglicak-cvik-spartan\/\">Angli\u010d\u00e1k cvik Spartan: \u00da\u010dinn\u00e1 cesta k lep\u0161\u00ed kondici<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-jednorucnimi-cinkami\/\">Cviky s jednoru\u010dn\u00edmi \u010dinkami: Zpevn\u011bte svoje svaly efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-doma\/\">Cviky na ramena doma: Posiln\u011bte sv\u016fj trup efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protahovani\/\">Cviky na protahov\u00e1n\u00ed: Jak na to efektivn\u011b a spr\u00e1vn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/metoda-infinity-cviky-video\/\">Metoda Infinity: Efektivn\u00ed cvi\u010den\u00ed pro s\u00edlu a flexibilitu<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolest beder je \u010dast\u00fdm probl\u00e9mem, se kter\u00fdm se pot\u00fdk\u00e1 mnoho lid\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky, kter\u00e9 mohou pomoci zm\u00edrnit bolest a pos\u00edlit z\u00e1dov\u00e9 svalstvo. A\u0165 u\u017e m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed nebo se v\u011bnujete sportu, vhodn\u00e1 cvi\u010den\u00ed v\u00e1m mohou pomoci udr\u017eet va\u0161e z\u00e1da v kondici. Co zp\u016fsobuje bolest beder? Jak\u00e9 cviky jsou doporu\u010dov\u00e1ny? &#8230; <a title=\"Cvi\u010den\u00ed na bolest beder: Jak si pomoci efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-cviky\/\" aria-label=\"Read more about Cvi\u010den\u00ed na bolest beder: Jak si pomoci efektivn\u011b\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109232,"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":[11570,8,888,297,1395,1490,1150,10],"class_list":["post-26153","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolest-beder","tag-cviceni","tag-cviky","tag-domaci-cviceni","tag-fyzioterapie","tag-kondice","tag-posilovani","tag-zdravi"],"better_featured_image":{"id":109232,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: bolest beder.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/bolest-beder-cviky.png","filesize":1390281,"sizes":{"medium":{"file":"bolest-beder-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":95944,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-beder-cviky-300x300.png"},"thumbnail":{"file":"bolest-beder-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":27490,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-beder-cviky-150x150.png"},"medium_large":{"file":"bolest-beder-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":640317,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-beder-cviky-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":26153,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-beder-cviky.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=\"Bolest beder je \u010dast\u00fdm probl\u00e9mem, se kter\u00fdm se pot\u00fdk\u00e1 mnoho lid\u00ed. 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