{"id":318340,"date":"2021-12-13T10:00:00","date_gmt":"2021-12-13T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=318340"},"modified":"2026-04-16T09:30:44","modified_gmt":"2026-04-16T07:30:44","slug":"20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/","title":{"rendered":"20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/#Proc_zada_boli\" title=\"Pro\u010d z\u00e1da bol\u00ed?&nbsp;\">Pro\u010d z\u00e1da bol\u00ed?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/#Jak_predchazet_bolestem_zad\" title=\"Jak p\u0159edch\u00e1zet bolestem zad?&nbsp;\">Jak p\u0159edch\u00e1zet bolestem zad?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/#20_cviku_na_uvolneni_svalu_zad\" title=\"20 cvik\u016f na uvoln\u011bn\u00ed sval\u016f zad\">20 cvik\u016f na uvoln\u011bn\u00ed sval\u016f zad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>20 <\/strong>nejlep\u0161\u00edch cvik\u016f p\u0159i bolestech zad pat\u0159\u00ed <strong>podsazen\u00ed p\u00e1nve, kobra, ko\u010di\u010d\u00ed h\u0159bet, bird dog, pozice d\u00edt\u011bte, \u0161korpion<\/strong> a <strong>precl\u00edk.<\/strong> Cviky uvol\u0148uj\u00ed z\u00e1dov\u00e9 svalstvo a p\u00e1te\u0159 v\u010detn\u011b bedern\u00ed a hrudn\u00ed oblasti. K jejich proveden\u00ed sta\u010d\u00ed cvi\u010debn\u00ed podlo\u017eka a lze je doplnit cviky s mas\u00e1\u017en\u00edm v\u00e1lcem. Hod\u00ed se jako rann\u00ed prota\u017een\u00ed, aktivn\u00ed pauza p\u0159i pr\u00e1ci i stre\u010dink p\u0159ed tr\u00e9ninkem nebo po n\u011bm.<\/p>\n\n\n\n<p><strong>Bolest zad<\/strong> nej\u010dast\u011bji zp\u016fsobuje \u0161patn\u00e9 dr\u017een\u00ed t\u011bla vedouc\u00ed ke svalov\u00fdm dysbalanc\u00edm, jako je horn\u00ed a doln\u00ed zk\u0159\u00ed\u017een\u00fd syndrom. Dal\u0161\u00edmi p\u0159\u00ed\u010dinami jsou p\u0159et\u00ed\u017een\u00ed pohybov\u00e9ho apar\u00e1tu, dlouhodob\u00fd stres a nadv\u00e1ha. K prevenci slou\u017e\u00ed pohybov\u00e1 aktivita alespo\u0148 <strong>150 minut t\u00fddn\u011b<\/strong> a silov\u00fd tr\u00e9nink <strong>2kr\u00e1t t\u00fddn\u011b<\/strong> se zam\u011b\u0159en\u00edm na hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Pravideln\u00e9 protahov\u00e1n\u00ed a posilov\u00e1n\u00ed z\u00e1dov\u00fdch sval\u016f sni\u017euje bolestivost a zlep\u0161uje pohyblivost p\u00e1te\u0159e. P\u0159i p\u0159etrv\u00e1vaj\u00edc\u00ed nebo zhor\u0161uj\u00edc\u00ed se bolesti je nutn\u00e9 vyhledat ortopeda.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste se ji\u017e s bolest\u00ed v z\u00e1dech setkali, nejsp\u00ed\u0161 mi d\u00e1te za pravdu, \u017ee dok\u00e1\u017ee po\u0159\u00e1dn\u011b znep\u0159\u00edjemnit \u017eivot. To pak \u010dlov\u011bk p\u0159em\u00fd\u0161l\u00ed nad ka\u017ed\u00fdm pohybem a o po\u0159\u00e1dn\u00e9m tr\u00e9ninku ani nemluv\u011b. <strong>Co kdy\u017e ale existuje zp\u016fsob, jak si od bolesti zad jednodu\u0161e pomoci? <\/strong>Ur\u010dit\u011b byste m\u011bli d\u00e1t \u0161anci speci\u00e1ln\u00edm cvik\u016fm na uvoln\u011bn\u00ed z\u00e1dov\u00e9ho svalstva a p\u00e1te\u0159e. Nepot\u0159ebujete na n\u011b nic v\u00edc ne\u017e cvi\u010debn\u00ed podlo\u017eku a chvilku \u010dasu. Za p\u00e1r minut m\u00e1te odcvi\u010deno, co\u017e za tu \u00falevu od bolesti zad rozhodn\u011b stoj\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_zada_boli\"><\/span>Pro\u010d z\u00e1da bol\u00ed?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V n\u011bkter\u00fdch p\u0159\u00edpadech je p\u0159\u00ed\u010dina bolest\u00ed zad hned jasn\u00e1. T\u0159eba kdy\u017e tu\u0161\u00edte, \u017ee jste to tro\u0161ku <strong>p\u0159ehnali na tr\u00e9ninku se z\u00e1t\u011b\u017e\u00ed <\/strong>a ned\u00e1vali jste pozor na spr\u00e1vnou techniku. To v\u00e1m pak t\u011blo n\u00e1sleduj\u00edc\u00ed dny vrac\u00ed v podob\u011b bolesti v oblasti zad. Nebo jste mo\u017en\u00e1 <strong>cel\u00fd v\u00edkend sed\u011bli a le\u017eeli v knih\u00e1ch p\u0159i u\u010den\u00ed na zkou\u0161ku v r\u016fzn\u00fdch pozic\u00edch<\/strong>, kter\u00e9 zrovna nep\u0159ipom\u00ednaj\u00ed zdrav\u00e9 dr\u017een\u00ed t\u011bla. Za bolest\u00ed zad se ale tak\u00e9 \u010dasto skr\u00fdv\u00e1 <strong>p\u0159et\u00ed\u017een\u00ed pohybov\u00e9ho apar\u00e1tu v pr\u00e1ci,<\/strong> co\u017e jist\u011b potvrd\u00ed t\u0159eba pracovn\u00edci ve skladech, na stavb\u00e1ch nebo kade\u0159nice a \u010d\u00ed\u0161n\u00edci, kte\u0159\u00ed jsou celou pracovn\u00ed dobu na noh\u00e1ch.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20135]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160patn\u00e9 dr\u017een\u00ed t\u011bla je v modern\u00edm sv\u011bt\u011b jednou z nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din bolesti zad. Tr\u00e1v\u00edme spoustu \u010dasu sezen\u00edm a le\u017een\u00edm v ne zrovna ide\u00e1ln\u00edch pozic\u00edch. To se pak m\u016f\u017ee prom\u00edtnout na bolav\u00fdch a ztuhl\u00fdch z\u00e1dech. Nej\u010dast\u011bj\u0161\u00edm ne\u0161varem je p\u0159edkl\u00e1n\u011bn\u00ed hlavy, kulacen\u00ed zad nebo sv\u011b\u0161en\u00ed ramen dop\u0159edu. <strong>To pak m\u016f\u017ee v\u00e9st a\u017e ke svalov\u00fdm dysbalanc\u00edm, mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad horn\u00ed a doln\u00ed zk\u0159\u00ed\u017een\u00fd syndrom. <\/strong>Pro ty je typick\u00e9, \u017ee jeden sval p\u0159ebere funkci toho druh\u00e9ho. B\u011b\u017en\u00fdm jevem je pak p\u0159et\u00ed\u017een\u00ed a zkr\u00e1cen\u00ed prsn\u00edch sval\u016f, co\u017e se projevuje p\u0159itahov\u00e1n\u00edm ramen dop\u0159edu a kulacen\u00edm horn\u00ed \u010d\u00e1sti p\u00e1te\u0159e. Tyto nesrovnalosti pak \u010dasto vedou k bolesti zad a dlouhodob\u011b a\u017e k po\u0161kozen\u00ed p\u00e1te\u0159e. P\u0159itom sta\u010d\u00ed m\u00e1lo, d\u00e1t pozor na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a ka\u017ed\u00fd den nebo obden se v\u011bnovat protahovac\u00edm a posilovac\u00edm cvik\u016fm, kter\u00e9 t\u011bmto dysbalanc\u00edm dok\u00e1\u017eou zabr\u00e1nit.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20135]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolesti zad\" class=\"wp-image-318342\" style=\"width:843px;height:562px\" title=\"Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolesti zad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Mezi dal\u0161\u00ed p\u0159\u00ed\u010diny bolesti zad pat\u0159\u00ed dlouhodob\u00fd stres,<\/strong> p\u0159i kter\u00e9m se b\u011b\u017en\u011b m\u011bn\u00ed dr\u017een\u00ed t\u011bla(povolen\u00ed ramen, kulacen\u00ed zad), zvy\u0161uje se svalov\u00e9 nap\u011bt\u00ed a tak\u00e9 se objevuj\u00ed pot\u00ed\u017ee se sp\u00e1nkem. To v\u0161e se pak m\u016f\u017ee projevit vy\u0161\u0161\u00ed ztuhlost\u00ed a bolest\u00ed z\u00e1dov\u00fdch sval\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zapomenout nem\u016f\u017eeme ani na negativn\u00ed vliv nadv\u00e1hy,<\/strong> kter\u00e1 p\u0159edstavuje nadm\u011brnou z\u00e1t\u011b\u017e pro cel\u00fd pohybov\u00fd apar\u00e1t. <strong>Pro zdrav\u00ed zad nen\u00ed ide\u00e1ln\u00ed ani obouv\u00e1n\u00ed vysok\u00fdch podpatk\u016f, no\u0161en\u00ed t\u011b\u017ek\u00e9 kabelky nebo span\u00ed na nevhodn\u00e9 matraci. <\/strong>V n\u011bkter\u00fdch p\u0159\u00edpadech m\u016f\u017ee b\u00fdt p\u0159\u00ed\u010dinou i v\u00e1\u017en\u011bj\u0161\u00ed probl\u00e9m ve form\u011b onemocn\u011bn\u00ed. Pokud c\u00edt\u00edte, \u017ee bolest nepovoluje, nebo se naopak zhor\u0161uje a naru\u0161uje va\u0161e ka\u017edodenn\u00ed fungov\u00e1n\u00ed, sv\u011b\u0159te se rad\u011bji do p\u00e9\u010de odborn\u00edka (ortopeda). Ten v\u00e1s komplexn\u011b vy\u0161et\u0159\u00ed a n\u00e1sledn\u011b navrhne vhodnou l\u00e9\u010dbu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_predchazet_bolestem_zad\"><\/span>Jak p\u0159edch\u00e1zet bolestem zad?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e zn\u00e1te nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolest\u00ed zad, nen\u00ed pak tak t\u011b\u017ek\u00e9 uhodnout, jak jim p\u0159edch\u00e1zet. Pro za\u010d\u00e1tek posta\u010d\u00ed, kdy\u017e se budete dr\u017eet obecn\u00fdch pravidel, kter\u00e1 jsou sou\u010d\u00e1st\u00ed z\u00e1sad zdrav\u00e9ho \u017eivotn\u00edho stylu. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zam\u011b\u0159te se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/strong> Soust\u0159e\u010fte se zejm\u00e9na na to, abyste se ve stoji, v sed\u011b i ch\u016fzi moc neproh\u00fdbali v oblasti hrudn\u00ed a bedern\u00ed p\u00e1te\u0159e. Hlavu dr\u017ete v prodlou\u017een\u00ed kr\u010dn\u00ed p\u00e1te\u0159e a ramena st\u00e1hn\u011bte m\u00edrn\u011b dozadu a dol\u016f. <\/li>\n\n\n\n<li><strong>Pravideln\u011b sportujte. <\/strong>V\u011bnujte se pohybov\u00fdm aktivit\u00e1m, kter\u00e9 v\u00e1s ide\u00e1ln\u011b budou bavit, alespo\u0148 150 minut t\u00fddn\u011b. <\/li>\n\n\n\n<li><strong>Cvi\u010dte silov\u011b minim\u00e1ln\u011b 2kr\u00e1t t\u00fddn\u011b <\/strong>a nezapome\u0148te na posilov\u00e1n\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e, kter\u00fd mo\u017en\u00e1 zn\u00e1te jako core neboli <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\">st\u0159ed t\u011bla<\/a><\/strong>. <\/li>\n\n\n\n<li><strong>Prot\u00e1hn\u011bte se pomoc\u00ed cvik\u016f na z\u00e1da<\/strong> po del\u0161\u00edm \u010dase str\u00e1ven\u00e9m sezen\u00edm nebo le\u017een\u00edm. Vyzkou\u0161et m\u016f\u017eete tak\u00e9 cviky s <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017en\u00edm v\u00e1lcem<\/a> nebo <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017en\u00ed pistoli<\/a>. <\/li>\n\n\n\n<li><strong>Pokud pot\u0159ebujete <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zhubnout<\/strong><\/a><strong>, za\u010dn\u011bte s mal\u00fdmi zm\u011bnami v <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>j\u00eddeln\u00ed\u010dku<\/strong><\/a><strong>, <\/strong>jako je vy\u0159azen\u00ed sladkost\u00ed a vysoce zpracovan\u00fdch j\u00eddel. Zam\u011b\u0159te se na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravou stravu<\/a> a z\u00e1rove\u0148 p\u0159idejte pohyb. Pom\u016f\u017ee v\u00e1m to dos\u00e1hnout<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"> kalorick\u00e9ho deficitu<\/a>, kter\u00fd je pro hubnut\u00ed st\u011b\u017eejn\u00ed. <\/li>\n\n\n\n<li><strong>Pe\u010dujte o psychick\u00e9 zdrav\u00ed.<\/strong> Najd\u011bte si techniky, kter\u00e9 v\u00e1m pomohou l\u00e9pe zvl\u00e1dat <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\">stres<\/a>. Mezi n\u011b nap\u0159\u00edklad pat\u0159\u00ed sport, meditace nebo <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\">pobyt v p\u0159\u00edrod\u011b<\/a>. <\/li>\n\n\n\n<li><strong>Omezte no\u0161en\u00ed bot na vysok\u00e9m podpatku<\/strong> a rad\u011bji zvolte pohodlnost ve form\u011b stylov\u00fdch tenisek. <\/li>\n\n\n\n<li><strong>T\u011b\u017ekou kabelku ide\u00e1ln\u011b vym\u011b\u0148te za elegantn\u00ed batoh.<\/strong> Va\u0161e z\u00e1da v\u00e1m pod\u011bkuj\u00ed. <\/li>\n\n\n\n<li><strong>Na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\">span\u00ed<\/a> si po\u0159i\u010fte kvalitn\u00ed matraci. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44974,51088,58828,62743,62749,62755\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_cviku_na_uvolneni_svalu_zad\"><\/span>20 cvik\u016f na uvoln\u011bn\u00ed sval\u016f zad<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 protahovac\u00ed cviky <strong>jsou ide\u00e1ln\u00ed pro rann\u00ed prota\u017een\u00ed, aktivn\u00ed pauzu v pr\u016fb\u011bhu pracovn\u00edho dne nebo stre\u010dink p\u0159ed \u010di po tr\u00e9ninku. <\/strong>Tak\u00e9 v\u00e1m pomohou uvolnit cel\u00e9 t\u011blo po fyzicky i psychicky n\u00e1ro\u010dn\u00e9m dni. Vyzkou\u0161ejte v\u0161ech 20 cvik\u016f, nebo si vyberte jen p\u00e1r z nich, a vytvo\u0159te si tak novou protahovac\u00ed rutinu. V\u00fdhodou je, \u017ee na n\u011b nepot\u0159ebujete \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed pom\u016fcky. Sta\u010d\u00ed rozlo\u017eit <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a> a m\u016f\u017eete za\u010d\u00edt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Podsazen\u00ed p\u00e1nve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a pokr\u010dte kolena. Z\u00e1da jsou uvoln\u011bn\u00e1 v neutr\u00e1ln\u00ed poloze a ruce jsou za hlavou nebo voln\u011b nata\u017een\u00e9 pod\u00e9l t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomalu a proc\u00edt\u011bn\u011b podsa\u010fte p\u00e1nev. V t\u00e9to poloze m\u016f\u017eete bu\u010f p\u00e1r sekund setrvat, nebo hned s n\u00e1dechem nav\u00e1zat dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve sm\u011brem nahoru, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Jak cvi\u010dit podsazen\u00ed p\u00e1nve  na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318356\" title=\"Jak cvi\u010dit podsazen\u00ed p\u00e1nve  na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed p\u00e1nve<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a pokr\u010dte kolena. Chodidla a dlan\u011b jsou na zemi a spole\u010dn\u011b s horn\u00ed \u010d\u00e1st\u00ed zad tvo\u0159\u00ed pevnou oporu. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a st\u0159edu t\u011bla. Pomalu a kontrolovan\u011b, obratel po obratli, zvedejte p\u00e1nev a z\u00e1da sm\u011brem vzh\u016fru. Dosta\u0148te se a\u017e do polohy, ve kter\u00e9 je va\u0161e t\u011blo od ramen a\u017e po kolena v jedn\u00e9 p\u0159\u00edmce. V t\u00e9to poloze vydr\u017ete p\u00e1r sekund a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>\u0160kubav\u00e9 a nekontrolovan\u00e9 pohyby, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed p\u00e1nve na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318370\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed p\u00e1nve na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dn\u00ed \u00faklon&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na zem. Nohy pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete je (tzv. tureck\u00fd sed). Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed a ruce voln\u011b spl\u00fdvaj\u00ed pod\u00e9l t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>P\u0159edlokt\u00ed lev\u00e9 ruky polo\u017ete vedle t\u011bla na podlo\u017eku. S v\u00fddechem nat\u00e1hn\u011bte pravou pa\u017ei p\u0159es hlavu a p\u0159itom se cel\u00fdm trupem lehce uklo\u0148te ve stejn\u00e9m sm\u011bru do boku. M\u011bli byste c\u00edtit prota\u017een\u00ed v prav\u00e9 polovin\u011b zad. V t\u00e9to poloze vydr\u017ete p\u00e1r sekund a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 to stejn\u00e9 prove\u010fte na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed \u00faklony na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318384\" title=\"Jak cvi\u010dit bo\u010dn\u00ed \u00faklony na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Diagon\u00e1ln\u00ed bo\u010dn\u00ed \u00faklon<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na zem. Nohy pokr\u010dte v kolenou a p\u0159ek\u0159i\u017ete je (tzv. tureck\u00fd sed). Z\u00e1da jsou v p\u0159irozen\u00e9m zak\u0159iven\u00ed a ruce voln\u011b spl\u00fdvaj\u00ed pod\u00e9l t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Levou ruku polo\u017ete na koleno prav\u00e9 nohy. Pravou pa\u017ei vzpa\u017ete a nat\u00e1hn\u011bte p\u0159es hlavu do boku, abyste c\u00edtili tah v prav\u00e9 \u010d\u00e1sti zad. Hlavu a trup tak\u00e9 lehce uklo\u0148te do boku. V t\u00e9to poloze vydr\u017ete p\u00e1r sekund a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 to stejn\u00e9 prove\u010fte na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Jak cvi\u010dit diagon\u00e1ln\u00ed bo\u010dn\u00ed \u00faklony na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318398\" title=\"Jak cvi\u010dit diagon\u00e1ln\u00ed bo\u010dn\u00ed \u00faklony na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. P\u0159ita\u017een\u00ed kolena k hrudn\u00edku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a nohy pokr\u010dte v kolenou.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159it\u00e1hn\u011bte koleno jedn\u00e9 nohy sm\u011brem k hrudn\u00edku. Z\u00e1da z\u016fst\u00e1vaj\u00ed po celou dobu cviku na podlo\u017ece. V t\u00e9to poloze voln\u011b d\u00fdchejte a p\u00e1r sekund vydr\u017ete. M\u011bli byste c\u00edtit prota\u017een\u00ed ve spodn\u00ed \u010d\u00e1sti zad. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 to stejn\u00e9 prove\u010fte na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby, proh\u00fdb\u00e1n\u00ed v z\u00e1dech. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Jak cvi\u010dit p\u0159ita\u017een\u00ed kolena na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318412\" title=\"Jak cvi\u010dit p\u0159ita\u017een\u00ed kolena na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Obejmut\u00ed kolen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a nohy pokr\u010dte v kolenou. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159it\u00e1hn\u011bte ob\u011b kolena k hrudn\u00edku. P\u0159itom m\u016f\u017eete od podlo\u017eky lehce \u201codlepit\u201d spodn\u00ed \u010d\u00e1st zad. V t\u00e9to poloze se sna\u017ete voln\u011b d\u00fdchat a p\u0159\u00edpadn\u011b se m\u016f\u017eete lehce houpat i do stran a takto vydr\u017eet i p\u00e1r sekund. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd nebo nadm\u011brn\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Jak cvi\u010dit obejmut\u00ed kolen na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318426\" title=\"Jak cvi\u010dit obejmut\u00ed kolen na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kobra<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na b\u0159icho s nata\u017een\u00fdma nohama. Dlan\u011b polo\u017ete na \u00farove\u0148 ramen a lokty m\u011bjte u t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zatla\u010dte dlan\u011bmi do podlo\u017eky a zvedn\u011bte horn\u00ed \u010d\u00e1st trupu sm\u011brem vzh\u016fru. P\u00e1nev z\u016fst\u00e1v\u00e1 na podlo\u017ece. V horn\u00ed pozici p\u00e1r sekund vydr\u017ete, voln\u011b d\u00fdchejte a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd nebo nadm\u011brn\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby, zved\u00e1n\u00ed p\u00e1nve z podlo\u017eky. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Jak cvi\u010dit kobru na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318440\" title=\"Jak cvi\u010dit kobru na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. St\u0159echa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem p\u0159eneste v\u00e1hu na horn\u00ed kon\u010detiny, odtla\u010dte se od dlan\u00ed a zvedn\u011bte boky sm\u011brem ke stropu. Z\u00e1rove\u0148 narovnejte pa\u017ee v loktech a kolena m\u016f\u017eete nechat lehce pokr\u010den\u00e1. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e a z\u00e1da rovn\u00e1. V horn\u00ed pozici chv\u00edli setrvejte, plynule d\u00fdchejte a pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Jak cvi\u010dit st\u0159echu na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318454\" title=\"Jak cvi\u010dit st\u0159echu na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Pozice d\u00edt\u011bte<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Kolena m\u011bjte od sebe ve vzd\u00e1lenosti zhruba na \u0161\u00ed\u0159i ramen nebo lehce \u0161ir\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem se odtla\u010dte od dlan\u00ed a pomalu pokl\u00e1dejte h\u00fd\u017ed\u011b na paty. Ruce nechte narovnan\u00e9 a voln\u011b polo\u017een\u00e9 p\u0159ed sebou. Hlavu polo\u017ete \u010delem na zem a uvoln\u011bte se. B\u0159icho lehce vt\u00e1hn\u011bte dovnit\u0159. V t\u00e9to pozici chv\u00edli setrvejte, voln\u011b d\u00fdchejte a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, pa\u017ee pokr\u010den\u00e9 v loktech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Jak cvi\u010dit pozici d\u00edt\u011bte na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318468\" title=\"Jak cvi\u010dit pozici d\u00edt\u011bte na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Pozice \u0161t\u011bn\u011bte<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Kolena jsou od sebe ve vzd\u00e1lenosti zhruba na \u0161\u00ed\u0159i ramen nebo lehce \u0161ir\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pa\u017ee nat\u00e1hn\u011bte p\u0159ed sebe a polo\u017ete \u010delo na podlo\u017eku. Kolena z\u016fst\u00e1vaj\u00ed v pozici pod ky\u010dlemi a b\u0159icho lehce vt\u00e1hnut\u00e9 dovnit\u0159. V t\u00e9to pozici chv\u00edli setrvejte, voln\u011b d\u00fdchejte a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, pa\u017ee pokr\u010den\u00e9 v loktech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Jak cvi\u010dit pozici \u0161t\u011bn\u011bte na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318482\" title=\"Jak cvi\u010dit pozici \u0161t\u011bn\u011bte na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Ko\u010di\u010d\u00ed h\u0159bet (cat cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Z\u00e1p\u011bst\u00ed je pod rameny a kolena pod ky\u010dlemi ve vzd\u00e1lenosti zhruba na \u0161\u00ed\u0159i bok\u016f.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159edklo\u0148te hlavu k hrudi a zakula\u0165te z\u00e1da sm\u011brem vzh\u016fru. Podsa\u010fte p\u00e1nev a vt\u00e1hn\u011bte b\u0159icho k p\u00e1te\u0159i. S n\u00e1dechem zvedn\u011bte hlavu a z\u00e1da prohn\u011bte sm\u011brem dol\u016f (b\u0159icho se p\u0159ibl\u00ed\u017e\u00ed podlo\u017ece). Pot\u00e9 st\u0159\u00edd\u00e1n\u00ed t\u011bchto dvou pozic je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Jak cvi\u010dit pozici ko\u010dky na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318496\" title=\"Jak cvi\u010dit pozici ko\u010dky na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Twist v sed\u011b<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na podlo\u017eku s nohama nata\u017een\u00fdma p\u0159ed sebou.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pokr\u010dte pravou nohu a p\u0159elo\u017ete ji p\u0159es levou, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Lev\u00fd loket polo\u017ete nad prav\u00e9 koleno a lehce se do n\u011bj zap\u0159ete. Cel\u00fdm trupem se z\u00e1rove\u0148 oto\u010dte na pravou stranu. Pravou ruku nechte za t\u011blem a pou\u017eijte ji jako op\u011brn\u00fd bod. V t\u00e9to poloze chv\u00edli setrvejte a voln\u011b d\u00fdchejte. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice, vym\u011b\u0148te nohy a prove\u010fte cvik na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Jak cvi\u010dit twist v sed\u011b na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318510\" title=\"Jak cvi\u010dit twist v sed\u011b na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Twist v le\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a nat\u00e1hn\u011bte nohy. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Levou nohu pokr\u010dte v koleni (p\u0159ibli\u017en\u011b do \u00fahlu 90 \u00b0) a polo\u017ete ji p\u0159es pravou, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Levou ruku upa\u017ete a polo\u017ete vedle t\u011bla. Pravou ruku polo\u017ete na lev\u00e9 koleno, do kter\u00e9ho m\u016f\u017eete lehce zatla\u010dit. Myslete ale na to, aby hlava a hrudn\u00edk sm\u011b\u0159ovaly vzh\u016fru (hrudn\u00ed a kr\u010dn\u00ed p\u00e1te\u0159 je \u201cp\u0159ilepen\u00e1 k podlo\u017ece\u201d) a nijak se nep\u0159et\u00e1\u010dely. To snadn\u011bji zvl\u00e1dnete, kdy\u017e nebudete pokr\u010denou nohu pokl\u00e1dat a\u017e na zem. V t\u00e9to poloze chv\u00edli setrvejte a voln\u011b d\u00fdchejte. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice, vym\u011b\u0148te nohy a prove\u010fte cvik na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, vyt\u00e1\u010den\u00ed hlavy a hrudn\u00edku, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Jak cvi\u010dit twist v le\u017ee na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318524\" title=\"Jak cvi\u010dit twist v le\u017ee na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin na \u010dty\u0159ech (bird dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivujte st\u0159ed t\u011bla a s n\u00e1dechem sou\u010dasn\u011b zvedn\u011bte a narovnejte protilehl\u00e9 kon\u010detiny (pravou nohu a levou pa\u017ei). Pot\u00e9 s v\u00fddechem zvednut\u00e9 kon\u010detiny pokr\u010dte a p\u0159it\u00e1hn\u011bte je po hrudn\u00edk k sob\u011b. Sna\u017ete se loktem dotknout kolena. Pot\u00e9 cvik n\u011bkolikr\u00e1t zopakujte. Kon\u010detiny n\u00e1sledn\u011b vym\u011b\u0148te a prove\u010fte jej na druhou stranu. Pokud budete m\u00edt pot\u00ed\u017ee s udr\u017een\u00edm stability, z\u016fsta\u0148te jen u prvn\u00ed f\u00e1ze \u2013 natahov\u00e1n\u00ed protilehl\u00fdch kon\u010detin. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech v prvn\u00ed f\u00e1zi cviku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Jak cvi\u010dit cvik bird dog na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318538\" title=\"Jak cvi\u010dit cvik bird dog na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Zved\u00e1n\u00ed hrudn\u00edku ze zem\u011b v le\u017ee&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na b\u0159icho. Nohy nechte nata\u017een\u00e9. Pa\u017ee vzpa\u017ete, pokr\u010dte je v loktech (sv\u00edraj\u00ed \u00fahel p\u0159ibli\u017en\u011b 45 \u00b0) a dlan\u011b polo\u017ete s rozev\u0159en\u00fdmi prsty ve sm\u011bru k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zvedn\u011bte hlavu, ramena a horn\u00ed \u010d\u00e1st hrudn\u00edku z podlo\u017eky. P\u0159edlokt\u00ed a dlan\u011b z\u016fst\u00e1vaj\u00ed na podlo\u017ece. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed pozice a cvik zopakujte. Soust\u0159e\u010fte se na to, abyste hlavu zvedali vzh\u016fru a nezakl\u00e1n\u011bli ji.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, zakl\u00e1n\u011bn\u00ed hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed hrudn\u00edku v le\u017ee na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318552\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed hrudn\u00edku v le\u017ee na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. Rotace hrudn\u00edku v kle\u010de<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pravou rukou se chytn\u011bte za hlavu (za uchem) a s v\u00fddechem prove\u010fte rotaci hrudn\u00edku na pravou stranu. S n\u00e1dechem se vra\u0165te zp\u011bt a cvik n\u011bkolikr\u00e1t zopakujte. Pot\u00e9 vym\u011b\u0148te ruce a prov\u00e1d\u011bjte rotaci na levou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 tla\u010den\u00ed rukou do hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Jak cvi\u010dit rotace hrudn\u00edku v kle\u010de na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318566\" title=\"Jak cvi\u010dit rotace hrudn\u00edku v kle\u010de na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">17. \u0160korpion<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na b\u0159icho s rukama v upa\u017een\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Levou nohu zvedn\u011bte, pokr\u010dte v koleni a s v\u00fddechem ji pokl\u00e1dejte p\u0159es pravou nohu. Sna\u017ete se dostat a\u017e do pozice, kdy se chodidlem dotknete podlahy nebo do takov\u00e9 pozice, kam v\u00e1s mobilita pust\u00ed bez nadm\u011brn\u00e9ho zved\u00e1n\u00ed pa\u017e\u00ed a hrudn\u00edku ze zem\u011b. Z\u00e1rove\u0148 oto\u010dte hlavu na opa\u010dnou stranu. Pot\u00e9 s n\u00e1dechem p\u0159ejd\u011bte do v\u00fdchoz\u00ed polohy, zvedn\u011bte pravou nohu a prove\u010fte cvik na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 zved\u00e1n\u00ed horn\u00edch kon\u010detin a trupu z podlo\u017eky.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Jak cvi\u010dit cvik \u0161korpion na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318580\" title=\"Jak cvi\u010dit cvik \u0161korpion na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">18. Rotace trupu s pokl\u00e1d\u00e1n\u00edm pa\u017ee (rotation and needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zvedn\u011bte levou ruku vzh\u016fru ke stropu a ve stejn\u00e9m sm\u011bru vyto\u010dte hrudn\u00edk i hlavu. Pot\u00e9 s v\u00fddechem provle\u010dte levou ruku pod pravou a prove\u010fte rotaci trupu ve stejn\u00e9m sm\u011bru. Z\u00e1rove\u0148 hlavu polo\u017ete uchem na podlo\u017eku. V\u00e1\u0161 zrak by m\u011bl sm\u011b\u0159ovat v\u017edy za pohybuj\u00edc\u00ed se pa\u017e\u00ed. Tak\u00e9 myslete na to, \u017ee pohyb vych\u00e1z\u00ed pouze z horn\u00ed poloviny t\u011bla. Cvik n\u011bkolikr\u00e1t zopakujte na jednu stranu a pak vym\u011b\u0148te ruce. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Jak cvi\u010dit rotaci na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318594\" title=\"Jak cvi\u010dit rotaci na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">19. Rotace trupu ve stoje<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159ku va\u0161ich ramen nebo lehce \u0161ir\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pokr\u010dte kolena a ud\u011blejte hlubok\u00fd p\u0159edklon s rovn\u00fdmi z\u00e1dy. Sou\u010dasn\u011b polo\u017ete dlan\u011b nebo prsty horn\u00edch kon\u010detin na podlo\u017eku. S v\u00fddechem zvedn\u011bte jednu pa\u017ei vzh\u016fru ke stropu a ve stejn\u00e9m sm\u011bru oto\u010dte hrudn\u00edk i hlavu. Pohled sm\u011b\u0159uje v\u017edy za pohybuj\u00edc\u00ed se pa\u017e\u00ed. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte rotaci na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Jak cvi\u010dit rotace ve stoje na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318608\" title=\"Jak cvi\u010dit rotace ve stoje na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">20. Precl\u00edk <strong><a href=\"https:\/\/youtu.be\/aNIjzM0hJZI?t=53\">&nbsp;&nbsp;<\/a><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na lev\u00fd bok s pokr\u010den\u00fdma nohama (\u00fahel v kolenou sv\u00edr\u00e1 p\u0159ibli\u017en\u011b 90 \u00b0).<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Levou rukou chy\u0165te prav\u00e9 koleno (horn\u00ed) a p\u0159it\u00e1hn\u011bte ho sm\u011brem k hrudn\u00edku. Levou (spodn\u00ed) nohu pot\u00e9 posu\u0148te k h\u00fd\u017ed\u00edm a chytn\u011bte ji pravou rukou.V t\u00e9to pozici chv\u00edli setrvejte a voln\u011b d\u00fdchejte. Pot\u00e9 se p\u0159eto\u010dte na prav\u00fd bok a prove\u010fte cvik na opa\u010dnou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Jak cvi\u010dit cvik precl\u00edk na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318622\" style=\"width:852px;height:480px\" title=\"Jak cvi\u010dit cvik precl\u00edk na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inspirace na \u00fa\u010dinn\u00e9 cviky na uvoln\u011bn\u00ed zad a p\u00e1te\u0159e nen\u00ed nikdy dost. Ocen\u00edte je t\u0159eba <strong>po n\u011bkolikahodinov\u00e9m sezen\u00ed v pr\u00e1ci, po dlouh\u00e9 cest\u011b autem nebo na uvoln\u011bn\u00ed namo\u017een\u00fdch sval\u016f po tr\u00e9ninku.<\/strong> M\u016f\u017eete si d\u00edky nim tak jednodu\u0161e vytvo\u0159it svou vlastn\u00ed protahovac\u00ed rutinu, nebo je zkombinovat se cviky s mas\u00e1\u017en\u00edm v\u00e1lcem. Sta\u010d\u00ed jim v\u011bnovat p\u00e1r minut denn\u011b a pe\u010dovat tak o sv\u00e1 z\u00e1da. Ty se v\u00e1m pak odm\u011bn\u00ed men\u0161\u00ed bolestivost\u00ed a lep\u0161\u00ed pohyblivost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli, a pomozte tak od bolav\u00fdch zad i jim.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vyzkou\u0161ejte \u00fa\u010dinn\u00e9 cviky na z\u00e1da k uvoln\u011bn\u00ed p\u00e1te\u0159e, kter\u00e9 v\u00e1m mohou pomoci rozh\u00fdbat t\u011blo po dlouh\u00e9m sezen\u00ed i n\u00e1ro\u010dn\u00e9m tr\u00e9ninku. <\/p>\n","protected":false},"author":129,"featured_media":318638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6441,7377,6357,7623],"filter_section":[13872,13874],"filter_attribute":[13014,13027,13020],"class_list":{"0":"post-318340","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-s-vlastni-vahou","9":"tag-strecing-cs","10":"tag-zada","11":"tag-zdravi","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-pri-bolesti","14":"filter_attribute-cviky-s-vlastnou-vahou","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky na z\u00e1da jsou ide\u00e1ln\u00ed na uvoln\u011bn\u00ed ztuhl\u00e9 p\u00e1te\u0159e a odstran\u011bn\u00ed bolest\u00ed zad. 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