{"id":1129,"date":"2024-09-08T23:59:08","date_gmt":"2024-09-08T21:59:08","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=1129"},"modified":"2025-09-09T10:53:28","modified_gmt":"2025-09-09T08:53:28","slug":"cviky-na-spodny-chrbat","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spodny-chrbat\/","title":{"rendered":"Cviky na spodn\u00fd chrb\u00e1t: 10 tipov na spevnenie chrbta"},"content":{"rendered":"\n<p>Pat\u0159\u00edte mezi ty se sedav\u00fdm nebo fyzicky n\u00e1ro\u010dn\u00fdm povol\u00e1n\u00edm? Pak jist\u011b v\u00edte, \u017ee <strong>spodn\u00ed z\u00e1da<\/strong> n\u00e1s mohou p\u011bkn\u011b potr\u00e1pit. <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">Spr\u00e1vn\u00fd tr\u00e9nink a <\/a><a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">posilov\u00e1n\u00ed<\/a><\/strong> v\u00e1m ale z\u00e1da nejen posiln\u00ed, ale i pom\u016f\u017ee od bolesti. Tr\u00e1p\u00ed v\u00e1s <strong>bolesti spodn\u00edch zad <\/strong>nebo chcete tuto oblast prost\u011b zpevnit? V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <strong>10 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da<\/strong>, kter\u00e9 v\u00e1m od bolesti mohou pomoct.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d posilovat spodn\u00ed z\u00e1da<\/h2>\n\n\n\n<p>Pt\u00e1te se pro\u010d posilovat spodn\u00ed z\u00e1da? <strong>Spodn\u00ed z\u00e1da<\/strong> jsou sou\u010d\u00e1st\u00ed stabilizace p\u00e1te\u0159e a podpory cel\u00e9ho t\u011bla. <strong>Posilov\u00e1n\u00ed<\/strong> t\u00e9to oblasti m\u016f\u017ee pomoci <strong>sn\u00ed\u017eit bolest zad<\/strong>, <strong>zlep\u0161it dr\u017een\u00ed t\u011bla a pos\u00edlit svaly<\/strong>, kter\u00e9 n\u00e1m umo\u017e\u0148uj\u00ed pohyb a ka\u017edodenn\u00ed aktivity. <\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">Spr\u00e1vn\u00fd tr\u00e9nink <\/a>spodn\u00edch zad<\/strong> tak\u00e9 p\u0159isp\u00edv\u00e1 k prevenci vzniku zran\u011bn\u00ed, zejm\u00e9na p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f nebo p\u0159i opakovan\u00fdch pohybech, jako je nap\u0159\u00edklad skl\u00e1n\u011bn\u00ed se.<\/p>\n\n\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/preco-nechudnete\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f<\/a>, pro\u010d nehubnete<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak se zbavit bolesti spodn\u00edch zad<\/h2>\n\n\n\n<p>Zn\u00e1te to, dlouh\u00e9 hodiny v kancel\u00e1\u0159i u po\u010d\u00edta\u010de a bolest zad je na sv\u011bt\u011b. <strong>Bolesti pr\u00e1v\u011b spodn\u00edch zad<\/strong> jsou velmi \u010dast\u00fdm probl\u00e9mem, kter\u00fd postihuje mnoho lid\u00ed po cel\u00e9m sv\u011bt\u011b, zejm\u00e9na ty se sedav\u00fdm nebo fyzicky n\u00e1ro\u010dn\u00fdm povol\u00e1n\u00edm. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-1024x538.jpg\" alt=\"Bolest spodn\u00edch zad\" class=\"wp-image-634\" style=\"width:713px;height:374px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-spodni-zada.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">P\u0159\u00ed\u010diny bolesti spodn\u00edch zad<\/h3>\n\n\n\n<p>Bol\u00ed v\u00e1s spodn\u00ed z\u00e1da? Pak je pot\u0159eba naj\u00edt p\u0159\u00ed\u010dinu. Bolesti spodn\u00edch zad mohou m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny. <strong>Mohou b\u00fdt zp\u016fsobeny \u0161patn\u00fdm dr\u017een\u00edm t\u011bla, nedostate\u010dn\u00fdm pohybem nebo p\u0159et\u011b\u017eov\u00e1n\u00edm z\u00e1dov\u00e9ho svalstva. <\/strong><\/p>\n\n\n\n<p><strong>Mezi nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolesti spodn\u00edch zad pat\u0159\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla:<\/strong> Sedav\u00fd \u017eivotn\u00ed styl a \u0161patn\u00e9 dr\u017een\u00ed t\u011bla mohou v\u00e9st k p\u0159et\u00ed\u017een\u00ed z\u00e1dov\u00e9ho svalstva a zp\u016fsobit bolest v doln\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Nedostate\u010dn\u00fd pohyb:<\/strong> Nedostatek fyzick\u00e9 aktivity a sedav\u00fd zp\u016fsob \u017eivota oslabuje svaly zad a zv\u00fd\u0161it riziko bolesti.<\/li>\n\n\n\n<li><strong>P\u0159et\u011b\u017eov\u00e1n\u00ed z\u00e1dov\u00e9ho svalstva: <\/strong>Opakovan\u00e9 pohyby nebo t\u011b\u017ek\u00e1 fyzick\u00e1 pr\u00e1ce p\u0159isp\u00edvaj\u00ed kl p\u0159et\u00ed\u017een\u00ed sval\u016f zad a zp\u016fsobuj\u00ed tak bolest v doln\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Zran\u011bn\u00ed:<\/strong> \u00darazy, p\u00e1dy nebo n\u00e1hl\u00e9 pohyby mohou zp\u016fsobit po\u0161kozen\u00ed zadn\u00edch struktur a vyvolat bolest.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP:<\/strong> <strong>V\u00edte, kolik kalori\u00ed va\u0161e t\u011blo pot\u0159ebuje, i kdy\u017e cel\u00fd den nic ned\u011bl\u00e1te?<\/strong> Pr\u00e1v\u011b to v\u00e1m prozrad\u00ed <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>BMR kalkula\u010dka<\/strong><\/a>. Pom\u016f\u017ee v\u00e1m pochopit, pro\u010d n\u011bkdy kila nejdou dol\u016f nebo pro\u010d jste bez energie. Na z\u00e1klad\u011b toho snadno zjist\u00edte, kolik energie t\u011blo pot\u0159ebuje pro fungov\u00e1n\u00ed a jak si sestavit spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak vyzr\u00e1t na bolest spodn\u00edch zad<\/h2>\n\n\n\n<p><strong>Bolest spodn\u00edch zad <\/strong>je pro mnoh\u00e9 velmi omezuj\u00edc\u00ed a nep\u0159\u00edjemn\u00e1. Jako prevenci nebo zm\u00edrn\u011bn\u00ed za\u0159a\u010fte do sv\u00e9ho \u017eivota <strong>pravideln\u00e9 cvi\u010den\u00ed pro pos\u00edlen\u00ed z\u00e1dov\u00e9ho svalstva<\/strong> a <strong>spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/strong>. Nezapome\u0148te se v\u017edy p\u0159ed cvi\u010den\u00edm trochu zah\u0159\u00e1t a prot\u00e1hnout.<\/p>\n\n\n\n<p>Ulevit od bolesti zad v\u00e1m mohou t\u0159eba tak\u00e9<strong> mas\u00e1\u017ee a dal\u0161\u00ed terapeutick\u00e9 postupy<\/strong>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10 tip\u016f na cviky na spodn\u00ed z\u00e1da<\/h2>\n\n\n\n<p>Za spodn\u00ed z\u00e1da je pova\u017eov\u00e1na <strong>oblast bedern\u00ed p\u00e1te\u0159e<\/strong>, co\u017e je nejv\u011bt\u0161\u00ed a nejsiln\u011bj\u0161\u00ed \u010d\u00e1st p\u00e1te\u0159e. To zn\u00ed velmi d\u016fle\u017eit\u011b, \u017ee ano? A taky, \u017ee je \u2014 hlavn\u00edm \u00fakolem spodn\u00edch zad neboli bedern\u00ed oblasti je <strong>stabilita horn\u00ed \u010d\u00e1sti t\u011bla, ochrana m\u00edchy a vykon\u00e1v\u00e1n\u00ed \u0161irok\u00e9 \u0161k\u00e1ly pohyb\u016f t\u011bla. <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-1024x538.jpg\" alt=\"Cviky na spodn\u00ed z\u00e1da\" class=\"wp-image-636\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/spodni-zada.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p>Pos\u00edlen\u00ed zad m\u00e1 spoustu v\u00fdhod nejen p\u0159i pohybu a sportu, ale tak\u00e9 pro zdrav\u00ed va\u0161ich zad a pohybov\u00e9ho apar\u00e1tu. N\u00ed\u017ee najdete ty nejlep\u0161\u00ed cviky na pos\u00edlen\u00ed spodn\u00edch zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1) Mrtv\u00fd tah (deadlift)<\/h3>\n\n\n\n<p><strong>Mrtv\u00fd tah je jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f na pos\u00edlen\u00ed spodn\u00edch zad.<\/strong> Tento cvik zapojuje nejen z\u00e1dov\u00e9 svaly, ale tak\u00e9 vzp\u0159imova\u010de trupu, trap\u00e9zy, stehna a h\u00fd\u017e\u010fov\u00e9 svaly. <\/p>\n\n\n\n<p>Jak na mrtv\u00fd tah? Postavte se s nohama v \u0161\u00ed\u0159i ramen, uchopte \u010dinky (doma si m\u016f\u017eete vz\u00edt t\u0159eba l\u00e1hve s vodou) a pomalu se z p\u0159edklonu zvedejte nahoru. B\u011bhem tohoto pohybu se soust\u0159e\u010fte na to, aby byly zapojeny z\u00e1dov\u00e9 svaly.<\/p>\n\n\n\n<p>Tento cvik zapoj\u00ed svaly cel\u00e9ho t\u011bla. <strong>Dbejte na spr\u00e1vnou techniku a vyvarujte se p\u0159et\u011b\u017eov\u00e1n\u00ed p\u00e1te\u0159e.<\/strong> Va\u0161e z\u00e1da mus\u00ed b\u00fdt p\u0159i vykon\u00e1v\u00e1n\u00ed cviku v\u017edy rovn\u00e1. Pokud nen\u00ed cvik prov\u00e1d\u011bn spr\u00e1vn\u011b, m\u016f\u017ee doj\u00edt k \u00farazu.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"as3oOyJcT2M\"><iframe loading=\"lazy\" title=\"Jak na to? | Mrtv\u00fd tah\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/as3oOyJcT2M?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2) Superman<\/h3>\n\n\n\n<p>Cvikem c\u00edl\u00edc\u00edm p\u0159\u00edmo na <strong>svaly spodn\u00edch zad<\/strong> je takzvan\u00fd <strong>superman<\/strong>. Lehn\u011bte si na b\u0159icho na podlo\u017eku, ruce a nohy nata\u017een\u00e9. Pot\u00e9 se pomalu za\u010dn\u011bte zvedat p\u00e1r centimetr\u016f nad zem pomoc\u00ed nata\u017een\u00ed v\u0161ech va\u0161ich kon\u010detin. <\/p>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed se d\u00edvejte do podlahy, abyste nenam\u00e1hali kr\u010dn\u00ed p\u00e1te\u0159. V nata\u017een\u00ed zkuste vydr\u017eet alespo\u0148 10 vte\u0159in, pot\u00e9 opakujte.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"tYMHYWVvFjs\"><iframe loading=\"lazy\" title=\"Superman Hold\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/tYMHYWVvFjs?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Kolik kalori\u00ed byste m\u011bli denn\u011b sn\u00edst, abyste zhubli, udr\u017eeli v\u00e1hu nebo nabrali svaly?<\/strong> Spo\u010d\u00edtejte si to jednodu\u0161e na na\u0161\u00ed<a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong> kalkula\u010dce denn\u00edho p\u0159\u00edjmu zdarma<\/strong><\/a> a z\u00edsk\u00e1te konkr\u00e9tn\u00ed \u010d\u00edslo, podle kter\u00e9ho m\u016f\u017eete pl\u00e1novat j\u00eddeln\u00ed\u010dek i pohyb p\u0159esn\u011b na m\u00edru.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3) Cviky na posilov\u00e1n\u00ed l\u00fdtek<\/h3>\n\n\n\n<p>Pt\u00e1te se, <strong>jak souvis\u00ed l\u00fdtka se z\u00e1dy?<\/strong> Siln\u00e1 l\u00fdtka jsou d\u016fle\u017eit\u00fdm faktorem pro udr\u017een\u00ed spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla a stability <strong>p\u0159i cvi\u010den\u00ed spodn\u00edch zad<\/strong>. A jak posilovat l\u00fdtka? Nap\u0159\u00edklad sta\u010d\u00ed st\u00e1t na \u0161pi\u010dk\u00e1ch nebo prov\u00e1d\u011bt no\u017en\u00ed v\u00fdpony.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"C7qnbmpLNGI\"><iframe loading=\"lazy\" title=\"6 Calf Strengthening Exercises\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/C7qnbmpLNGI?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4) D\u0159epy<\/h3>\n\n\n\n<p><strong>D\u0159epy jsou vynikaj\u00edc\u00edm cvikem pro pos\u00edlen\u00ed cel\u00e9ho t\u011bla, v\u010detn\u011b spodn\u00edch zad.<\/strong> Tento cvik zapojuje \u0161irokou \u0161k\u00e1lu sval\u016f, v\u010detn\u011b hamstring\u016f, h\u00fd\u017e\u010fov\u00fdch sval\u016f a z\u00e1dov\u00fdch sval\u016f. <\/p>\n\n\n\n<p>Dbejte na spr\u00e1vnou techniku d\u0159ep\u016f a postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-1024x538.jpg\" alt=\"D\u0159epy\" class=\"wp-image-1906\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/drepy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5) V\u00fdpady<\/h3>\n\n\n\n<p><strong>V\u00fdpady<\/strong> jsou dal\u0161\u00edm skv\u011bl\u00fdm cvikem <strong>pro pos\u00edlen\u00ed spodn\u00edch zad.<\/strong> Postavte se do \u0161irok\u00e9ho v\u00fdpadu s jednou nohou vzadu a druhou nohou vp\u0159edu. Pomalu se spus\u0165te dol\u016f, p\u0159i\u010dem\u017e se soust\u0159e\u010fte na aktivaci<strong> spodn\u00edch zad. <\/strong><\/p>\n\n\n\n<p>Pot\u00e9 se zvedn\u011bte nahoru a opakujte cvik na druhou stranu. V\u00fdpady mohou pomoci pos\u00edlit svaly nohou a z\u00e1rove\u0148 zapojit i spodn\u00ed z\u00e1da.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-1024x538.jpg\" alt=\"v\u00fdpady\" class=\"wp-image-1157\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/vypady-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6) P\u00e1nevn\u00ed most<\/h3>\n\n\n\n<p><strong>P\u00e1nevn\u00ed most <\/strong>je cvikem, kter\u00fd <strong>c\u00edl\u00ed na svaly v zadn\u00ed \u010d\u00e1sti t\u011bla<\/strong>, v\u010detn\u011b spodn\u00edch zad a h\u00fd\u017ed\u00ed. Lehn\u011bte si na podlo\u017eku a v intervalech zvedejte p\u00e1nev ke stropu, ramena dr\u017ete na podlaze. <\/p>\n\n\n\n<p>Tento cvik <strong>posiluje v\u00e1\u0161 h\u00fd\u017e\u010fov\u00fd sval a pom\u00e1h\u00e1 p\u0159edej\u00edt bolesti zad.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-1024x683.jpg\" alt=\"P\u00e1nevn\u00ed most \u2013\u00a0cviky na spodn\u00ed z\u00e1da\" class=\"wp-image-1095\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/panevni-most-cviky-na-zada.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7) Prkno (plank)<\/h3>\n\n\n\n<p><strong>Prkno je skv\u011bl\u00fd cvik pro pos\u00edlen\u00ed, jak spodn\u00edch zad, tak i sval\u016f cel\u00e9ho t\u011bla.<\/strong> Lehn\u011bte si na podlo\u017eku, op\u0159ete se o p\u0159edlokt\u00ed a zvedn\u011bte t\u011blo tak, aby vytvo\u0159ilo rovnou linii od hlavy po paty. <\/p>\n\n\n\n<p>Dr\u017ete tuto pozici po dobu 30 sekund. P\u0159i dal\u0161\u00edch opakov\u00e1n\u00edch tuto dobu postupn\u011b prodlu\u017eujte. Prkno je \u00fa\u010dinn\u00fd cvik na pos\u00edlen\u00ed stabiliza\u010dn\u00edch sval\u016f v oblasti spodn\u00edch zad.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1024x683.jpg\" alt=\"Plank (vzpor) je skv\u011bl\u00fdm cvikem na pos\u00edlen\u00ed cel\u00e9ho st\u0159edu t\u011bla\" class=\"wp-image-1096\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/plank-cviky-na-spodni-zada.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>5 rad, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-brucho-v-prechode\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-zhubnout-bricho-v-prechodu\/\" target=\"_blank\" rel=\"noreferrer noopener\">jak zhubnout b\u0159icho v p\u0159echodu<\/a><\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8) Zved\u00e1n\u00ed nohou v sedu<\/h3>\n\n\n\n<p><strong>Zved\u00e1n\u00ed nohou v sedu je cvikem, kter\u00fd c\u00edl\u00ed na pos\u00edlen\u00ed doln\u00ed \u010d\u00e1sti sval\u016f zad.<\/strong> Usedn\u011bte na \u017eidli s op\u011brkou zad, uchopte rukama okraj \u017eidle a zvedejte nohy sm\u011brem nahoru, sna\u017ete se soust\u0159edit se na spodn\u00ed z\u00e1da a aktivujte svaly v t\u00e9to oblasti. Pomalu spou\u0161t\u011bjte nohy dol\u016f a cvik opakujte n\u011bkolikr\u00e1t po sob\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9) Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin<\/h3>\n\n\n\n<p><strong>Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin nebo takzvan\u00fd bird dog <\/strong>je dynamick\u00fdm cvikem, kter\u00fd <strong>zapojuje svaly spodn\u00edch zad a tak\u00e9 svaly h\u00fd\u017e\u010fov\u00e9.<\/strong> Postavte se na v\u0161echny \u010dty\u0159i a nat\u00e1hn\u011bte protilehlou ruku a nohu. Sna\u017ete se udr\u017eet v rovnov\u00e1ze. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice a opakujte cvik na druhou stranu. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-1024x683.jpg\" alt=\"Bird dog \" class=\"wp-image-1094\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/Bird-dog.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Bird dog <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10) \u0160ikm\u00e9 zkracova\u010de trupu<\/h3>\n\n\n\n<p><strong>\u0160ikm\u00e9 zkracova\u010de trupu<\/strong> jsou zam\u011b\u0159en\u00e9 na <strong>pos\u00edlen\u00ed sval\u016f bok\u016f a spodn\u00edch zad.<\/strong> Lehn\u011bte si na bok, op\u0159ete se o p\u0159edlokt\u00ed a zvedn\u011bte t\u011blo nahoru. Soust\u0159e\u010fte se na kontrakci sval\u016f v oblasti spodn\u00edch zad a bok\u016f. Opakujte cvik na ob\u011b strany a postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak na prota\u017een\u00ed bedern\u00ed oblasti<\/h2>\n\n\n\n<p>Ke <strong>cvi\u010den\u00ed spodn\u00edch zad<\/strong> nezbytn\u011b pat\u0159\u00ed i jejich <strong>protahov\u00e1n\u00ed<\/strong>. Pokud v\u00e1s bedra bol\u00ed a nem\u00e1te \u010das si plnohodnotn\u011b zacvi\u010dit, <strong>zkuste tyto snadn\u00e9 protahovac\u00ed cviky:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozice d\u00edt\u011bte<\/strong> \u2014 Tradi\u010dn\u00ed j\u00f3gov\u00e1 pozice, kter\u00e1 prot\u00e1hne va\u0161e stehenn\u00ed svaly, doln\u00ed z\u00e1da a p\u00e1te\u0159.     <\/li>\n\n\n\n<li><strong>Kobra<\/strong> \u2014 Napodobte kobru lehem na b\u0159i\u0161e a vyt\u00e1hnut\u00edm se rukama vzh\u016fru, prot\u00e1hnete si tak b\u0159i\u0161n\u00ed a z\u00e1dov\u00e9 svaly. <\/li>\n\n\n\n<li><strong>Kolena k hrudn\u00edku<\/strong> \u2014 Lehn\u011bte si na z\u00e1da a p\u0159it\u00e1hn\u011bte si kolena k hrudn\u00edku, m\u016f\u017eete se i pomalu kol\u00edbat k jednoduch\u00e9 mas\u00e1\u017ei zad. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bji kladen\u00e9 ot\u00e1zky (FAQ)<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1688969852977\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak \u010dasto bych m\u011bl\/a prov\u00e1d\u011bt cvi\u010den\u00ed na spodn\u00ed z\u00e1da?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ide\u00e1ln\u00ed frekvence cvi\u010den\u00ed spodn\u00edch zad je 2-3kr\u00e1t t\u00fddn\u011b. D\u016fle\u017eit\u00e9 je v\u0161ak d\u00e1t sv\u00e9mu t\u011blu dostatek \u010dasu na regeneraci mezi tr\u00e9ninky.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688969874951\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Mohu tyto cviky prov\u00e1d\u011bt doma nebo pot\u0159ebuji cvi\u010debn\u00ed n\u00e1\u010din\u00ed?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u011bt\u0161inu z t\u011bchto cvik\u016f lze prov\u00e1d\u011bt i doma bez pot\u0159eby speci\u00e1ln\u00edho cvi\u010debn\u00edho za\u0159\u00edzen\u00ed. Nap\u0159\u00edklad d\u0159epy, prkno nebo \u0161ikm\u00e9 zkracova\u010de trupu lze cvi\u010dit s vlastn\u00ed v\u00e1hou t\u011bla.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688969901127\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak dlouho trv\u00e1, ne\u017e uvid\u00edm v\u00fdsledky posilov\u00e1n\u00ed spodn\u00edch zad?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Viditeln\u00e9 v\u00fdsledky se mohou li\u0161it v z\u00e1vislosti na individu\u00e1ln\u00edch faktorech, jako jsou \u00farove\u0148 kondice a intenzita tr\u00e9ninku. Obecn\u011b plat\u00ed, \u017ee pravideln\u00fd a spr\u00e1vn\u00fd tr\u00e9nink by m\u011bl v\u00e9st k postupn\u00e9mu pos\u00edlen\u00ed spodn\u00edch zad.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688969924415\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak zpevnit spodn\u00ed \u010d\u00e1st zad?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pro zpevn\u011bn\u00ed spodn\u00ed \u010d\u00e1sti zad je d\u016fle\u017eit\u00e9 za\u010dlenit do tr\u00e9ninku cviky zam\u011b\u0159en\u00e9 na tuto oblast. M\u016f\u017eete vyu\u017e\u00edt cviky jako mrtv\u00fd tah, hyperextenze, d\u0159epy nebo v\u00fdpady. Pravideln\u00fd a spr\u00e1vn\u00fd tr\u00e9nink t\u011bchto cvik\u016f pom\u016f\u017ee pos\u00edlit svaly spodn\u00edch zad a zlep\u0161it jejich stabilitu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688970165524\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak prot\u00e1hnout spodn\u00ed z\u00e1da?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pro prota\u017een\u00ed spodn\u00edch zad m\u016f\u017eete vyzkou\u0161et n\u011bkolik cvik\u016f. Jednoduchou mo\u017enost\u00ed je nap\u0159\u00edklad polo\u017eit se na z\u00e1da, ohnout kolena a p\u0159it\u00e1hnout je k hrudn\u00edku. T\u00edm se prot\u00e1hnou svaly v oblasti spodn\u00edch zad. Dal\u0161\u00ed cvik zahrnuje p\u0159edklon trupu, p\u0159i kter\u00e9m se sna\u017e\u00edte dos\u00e1hnout rukama co nejn\u00ed\u017ee sm\u011brem k zemi. Dbejte v\u017edy na spr\u00e1vnou techniku a nep\u0159et\u011b\u017eujte p\u00e1te\u0159.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688970191846\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Co d\u011blat, kdy\u017e spodn\u00ed z\u00e1da bol\u00ed?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pokud m\u00e1te bolest v oblasti spodn\u00edch zad, je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee ka\u017ed\u00fd p\u0159\u00edpad bolesti m\u016f\u017ee m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny. V p\u0159\u00edpad\u011b m\u00edrn\u00e9 bolesti m\u016f\u017eete zkusit n\u011bkolik opat\u0159en\u00ed k \u00falev\u011b. Pat\u0159\u00ed sem nap\u0159\u00edklad lehk\u00e1 protahov\u00e1n\u00ed, tepl\u00e9 obklady nebo pou\u017eit\u00ed kr\u00e9m\u016f na zm\u00edrn\u011bn\u00ed bolesti. Je v\u0161ak vhodn\u00e9 konzultovat s odborn\u00edkem, jako je fyzioterapeut nebo l\u00e9ka\u0159, pokud bolest p\u0159etrv\u00e1v\u00e1 nebo je intenzivn\u00ed.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&#x2705; Cviky na spodn\u00fd chrb\u00e1t &#x2705;Efekt\u00edvne cvi\u010denie na spodn\u00fd chrb\u00e1t &#x2705;10 tipov na cvi\u010denie spodn\u00e9ho chrbta &#x2705;Pre\u010do cvi\u010di\u0165 spodn\u00fd chrb\u00e1t<\/p>\n","protected":false},"author":4,"featured_media":637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-1129","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/10-tipu-spodni-zada.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1129"}],"version-history":[{"count":19,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1129\/revisions"}],"predecessor-version":[{"id":4855,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1129\/revisions\/4855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/637"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}