{"id":26171,"date":"2026-05-03T03:28:59","date_gmt":"2026-05-03T01:28:59","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-sm-system\/"},"modified":"2026-06-29T18:18:30","modified_gmt":"2026-06-29T16:18:30","slug":"cviky-na-bederni-pater-sm-system","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-sm-system\/","title":{"rendered":"Cviky na bedern\u00ed p\u00e1te\u0159 SM syst\u00e9m"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-uvolneni\/\">The lumbar spine is<\/a> oblast, kter\u00e1 nese velkou \u010d\u00e1st na\u0161\u00ed hmotnosti a je \u010dasto vystavena z\u00e1t\u011b\u017ei, co\u017e m\u016f\u017ee v\u00e9st k r\u016fzn\u00fdm probl\u00e9m\u016fm s bolestmi zad. Pokud se sna\u017e\u00edte ulevit sv\u00fdm z\u00e1d\u016fm a pos\u00edlit <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-fyzioterapie-2\/\">bedern\u00ed p\u00e1te\u0159, existuje<\/a> syst\u00e9m cvi\u010den\u00ed, kter\u00fd m\u016f\u017ee b\u00fdt velmi efektivn\u00ed \u2013 SM syst\u00e9m. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou zlep\u0161it va\u0161i kondici a udr\u017eet <a href=\"https:\/\/revolucnicviceni.cz\/en\/rehabilitacni-cviky-na-bederni-pater-2\/\">zdravou p\u00e1te\u0159<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je SM syst\u00e9m?<\/li>\n<li>Why is it important? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-6\/\">cvi\u010dit bedern\u00ed<\/a> oblast?<\/li>\n<li>Doporu\u010den\u00e9 cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-vsede\/\">to the lumbar spine<\/a><\/li>\n<li>Jak za\u010d\u00edt s cvi\u010den\u00edm doma?<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to see a specialist?<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je SM syst\u00e9m?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">SM syst\u00e9m (Syst\u00e9m mobilizace) p\u0159edstavuje metodu, kter\u00e1 se zam\u011b\u0159uje na prevenci a odstran\u011bn\u00ed bolest\u00ed zad. Je zalo\u017eena na speci\u00e1ln\u00edch cvic\u00edch, kter\u00e9 kombinuj\u00ed pos\u00edlen\u00ed sval\u016f, zlep\u0161en\u00ed pohyblivosti a stabilizaci p\u00e1te\u0159e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 cvi\u010dit <a href=\"https:\/\/revolucnicviceni.cz\/en\/sm-system-cviky-na-bederni-pater\/\">bedern\u00ed oblast<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Siln\u00e9 j\u00e1dro t\u011bla a stabiln\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-7\/\">bedern\u00ed p\u00e1te\u0159 jsou<\/a> kl\u00ed\u010dov\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a prevenci bolest\u00ed. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-video-3\/\">Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na bedern\u00ed<\/a> oblast mohou pomoci zlep\u0161it va\u0161i mobilitu, pru\u017enost a celkov\u00e9 zdrav\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doporu\u010den\u00e9 cviky na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pro-bederni-pater-2\/\">lumbar spine<\/a><\/h2>\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 z\u00e1da, pokr\u010dte kolena a chodidla dr\u017ete na zemi. Zvedn\u011bte p\u00e1nev nahoru, a\u017e jsou va\u0161e t\u011blo a stehna v jedn\u00e9 linii, pot\u00e9 se vra\u0165te dol\u016f. Opakujte 10-15 kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010dka &#8211; kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na v\u0161ech \u010dty\u0159ech se zhluboka nadechn\u011bte a prohn\u011bte z\u00e1da sm\u011brem dol\u016f (kr\u00e1va), pot\u00e9 vydechn\u011bte a zakula\u0165te z\u00e1da (ko\u010dka). Opakujte 10-15 kr\u00e1t pro uvoln\u011bn\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvik s rotac\u00ed trupu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi koleny. Nechte kolena klesnout na jednu stranu, zat\u00edmco ramena z\u016fst\u00e1vaj\u00ed na zemi. Opakujte na ob\u011b strany, p\u011btkr\u00e1t na ka\u017edou stranu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak za\u010d\u00edt s cvi\u010den\u00edm doma?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s n\u011bkolika jednoduch\u00fdmi cviky a postupn\u011b p\u0159id\u00e1vejte dal\u0161\u00ed. D\u016fle\u017eit\u00e9 je, abyste dali sv\u00e9mu t\u011blu \u010das na adaptaci. Doma m\u016f\u017eete vyu\u017e\u00edt r\u016fzn\u00e9 pom\u016fcky, jako jsou podlo\u017eky nebo m\u00ed\u010de.<\/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 \u010dast\u00e9 chyby pat\u0159\u00ed: nep\u0159esn\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f, nedostate\u010dn\u00e9 rozcvi\u010den\u00ed a p\u0159\u00edli\u0161n\u00e1 z\u00e1t\u011b\u017e na za\u010d\u00e1tku. Sna\u017ete se cvi\u010dit pomalu a srozumiteln\u011b, abyste p\u0159ede\u0161li zran\u011bn\u00edm.<\/p>\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 m\u00e1te p\u0159etrv\u00e1vaj\u00edc\u00ed bolesti, nev\u00e1hejte vyhledat radu odborn\u00edka. Jak\u00e9koliv zhor\u0161en\u00ed va\u0161eho stavu m\u016f\u017ee b\u00fdt sign\u00e1lem, \u017ee je pot\u0159eba odborn\u00e1 pomoc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-youtube-2\/\">cvi\u010dit na bedern\u00ed p\u00e1te\u0159<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, ale m\u016f\u017ee to z\u00e1viset na va\u0161em zdravotn\u00edm stavu a fyzick\u00e9 kondici.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit i se st\u00e1vaj\u00edc\u00edmi bolestmi?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed cvi\u010den\u00edm s bolestmi doporu\u010dujeme konzultaci s fyzioterapeutem, aby v\u00e1m p\u0159izp\u016fsobil cviky podle va\u0161ich pot\u0159eb.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou dal\u0161\u00ed tipy na \u00falevu od bolest\u00ed zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stre\u010dink, spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a pravideln\u00fd pohyb mohou v\u00fdrazn\u011b pomoci p\u0159i zm\u00edrn\u011bn\u00ed bolest\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 pom\u016fcky mohu pou\u017e\u00edt p\u0159i cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Podlo\u017eka, m\u00ed\u010d na cvi\u010den\u00ed, nebo i odporov\u00e9 gumy mohou b\u00fdt u\u017eite\u010dn\u00fdmi pomocn\u00edky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Existuj\u00ed n\u011bjak\u00e1 speci\u00e1ln\u00ed cvi\u010den\u00ed pro lidi po \u00faraze?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b, cvi\u010den\u00ed by m\u011bla b\u00fdt p\u0159izp\u016fsobena a veden\u00e1 odborn\u00edkem v prvotn\u00edch f\u00e1z\u00edch rehabilitace.<\/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-spodni-cast-zad\/\">\u00da\u010dinn\u00e9 cviky na spodn\u00ed \u010d\u00e1st zad pro zdrav\u00ed a pohyblivost<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovaci-cviky-na-ramena\/\">Posilovac\u00ed cviky na ramena: Jak na siln\u00e1 a zdrav\u00e1 ramena<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovaci-cviky-s-cinkami\/\">Posilovac\u00ed cviky s \u010dinkami pro v\u0161echny \u00farovn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/spodni-bricho-cvik\/\">Efektivn\u00ed cviky na spodn\u00ed b\u0159icho: Jak na to?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-po-60\/\">Cviky po 60: Jak z\u016fstat fit a aktivn\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/mojzisova-metoda-cviky-video\/\">Moj\u017e\u00ed\u0161ova metoda: Cviky a video pro lep\u0161\u00ed zdrav\u00ed<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bedern\u00ed p\u00e1te\u0159 je oblast, kter\u00e1 nese velkou \u010d\u00e1st na\u0161\u00ed hmotnosti a je \u010dasto vystavena z\u00e1t\u011b\u017ei, co\u017e m\u016f\u017ee v\u00e9st k r\u016fzn\u00fdm probl\u00e9m\u016fm s bolestmi zad. Pokud se sna\u017e\u00edte ulevit sv\u00fdm z\u00e1d\u016fm a pos\u00edlit bedern\u00ed p\u00e1te\u0159, existuje syst\u00e9m cvi\u010den\u00ed, kter\u00fd m\u016f\u017ee b\u00fdt velmi efektivn\u00ed \u2013 SM syst\u00e9m. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m &#8230; <a title=\"Cviky na bedern\u00ed p\u00e1te\u0159 SM syst\u00e9m\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-sm-system\/\" aria-label=\"Read more about Cviky na bedern\u00ed p\u00e1te\u0159 SM syst\u00e9m\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109188,"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":[1279,379,8,320,1395,9296,676,8275,10],"class_list":["post-26171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bederni-pater","tag-bolesti-zad","tag-cviceni","tag-cviceni-doma","tag-fyzioterapie","tag-nachlazeni","tag-prevence","tag-sm-system","tag-zdravi"],"better_featured_image":{"id":109188,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: bedern\u00ed p\u00e1te\u0159.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bederni-pater-sm-system.png","filesize":1310297,"sizes":{"medium":{"file":"cviky-na-bederni-pater-sm-system-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":84854,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-pater-sm-system-300x300.png"},"thumbnail":{"file":"cviky-na-bederni-pater-sm-system-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":24717,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-pater-sm-system-150x150.png"},"medium_large":{"file":"cviky-na-bederni-pater-sm-system-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":592435,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-pater-sm-system-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":26171,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bederni-pater-sm-system.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=\"Bedern\u00ed p\u00e1te\u0159 je oblast, kter\u00e1 nese velkou \u010d\u00e1st na\u0161\u00ed hmotnosti a je \u010dasto vystavena z\u00e1t\u011b\u017ei, co\u017e m\u016f\u017ee v\u00e9st k r\u016fzn\u00fdm probl\u00e9m\u016fm s bolestmi zad. 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Pokud se sna\u017e\u00edte ulevit sv\u00fdm z\u00e1d\u016fm a pos\u00edlit bedern\u00ed p\u00e1te\u0159, existuje syst\u00e9m cvi\u010den\u00ed, kter\u00fd m\u016f\u017ee b\u00fdt velmi efektivn\u00ed \u2013 SM syst\u00e9m. 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