{"id":337115,"date":"2022-01-21T10:00:00","date_gmt":"2022-01-21T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337115"},"modified":"2023-06-27T11:11:27","modified_gmt":"2023-06-27T09:11:27","slug":"bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/","title":{"rendered":"Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit"},"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\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#10_nejcastejsich_pricin_bolesti_zad_a_jejich_reseni\" title=\"10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din bolesti zad a jejich \u0159e\u0161en\u00ed\">10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din bolesti zad a jejich \u0159e\u0161en\u00ed<\/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\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#1_Spatne_drzeni_tela\" title=\"1. \u0160patn\u00e9 dr\u017een\u00ed t\u011bla\">1. \u0160patn\u00e9 dr\u017een\u00ed t\u011bla<\/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\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#2_Nedostatek_pohybu\" title=\"2. Nedostatek pohybu\">2. Nedostatek pohybu<\/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\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#3_Pretizeni_nebo_zraneni_pri_sportu\" title=\"3. P\u0159et\u00ed\u017een\u00ed nebo zran\u011bn\u00ed p\u0159i sportu&nbsp;\">3. P\u0159et\u00ed\u017een\u00ed nebo zran\u011bn\u00ed p\u0159i sportu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#4_Jednostranne_pracovni_pretizeni\" title=\"4. Jednostrann\u00e9 pracovn\u00ed p\u0159et\u00ed\u017een\u00ed&nbsp;\">4. Jednostrann\u00e9 pracovn\u00ed p\u0159et\u00ed\u017een\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#5_Svalova_dysbalance_ve_forme_dolniho_nebo_horniho_zkrizeneho_syndromu\" title=\"5. Svalov\u00e1 dysbalance ve form\u011b doln\u00edho nebo horn\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu\">5. Svalov\u00e1 dysbalance ve form\u011b doln\u00edho nebo horn\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#6_Onemocneni_zad\" title=\"6. Onemocn\u011bn\u00ed zad&nbsp;\">6. Onemocn\u011bn\u00ed zad&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#7_Nadbytek_stresu\" title=\"7. Nadbytek stresu&nbsp;\">7. Nadbytek stresu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#8_Nadvaha_nebo_nezdrave_navyky\" title=\"8. Nadv\u00e1ha nebo nezdrav\u00e9 n\u00e1vyky\">8. Nadv\u00e1ha nebo nezdrav\u00e9 n\u00e1vyky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#9_Prochladnuti\" title=\"9. Prochladnut\u00ed&nbsp;\">9. Prochladnut\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#10_Bolest_zad_pri_menstruaci\" title=\"10. Bolest zad p\u0159i menstruaci\">10. Bolest zad p\u0159i menstruaci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/#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<p>S bolest\u00ed zad mezi lopatkami nebo v oblasti bedern\u00ed p\u00e1te\u0159e se za sv\u016fj \u017eivot setk\u00e1 t\u00e9m\u011b\u0159 ka\u017ed\u00fd. Pokud jste ji n\u011bkdy tak\u00e9 za\u017eili, tak mi ur\u010dit\u011b potvrd\u00edte, \u017ee <strong>dok\u00e1\u017ee po\u0159\u00e1dn\u011b znep\u0159\u00edjemnit ka\u017ed\u00fd pohyb i pln\u011bn\u00ed ka\u017edodenn\u00edch povinnost\u00ed.<\/strong> Proto je d\u016fle\u017eit\u00e9 zn\u00e1t nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny t\u011bchto pot\u00ed\u017e\u00ed a hledat zp\u016fsoby, jak tomu p\u0159edch\u00e1zet. \u010casto to nen\u00ed v\u016fbec t\u011b\u017ek\u00e9 a sta\u010d\u00ed ud\u011blat mal\u00e9 zm\u011bny v r\u00e1mci dr\u017een\u00ed t\u011bla, pohybu a celkov\u00e9ho \u017eivotn\u00edho stylu.&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=\"10_nejcastejsich_pricin_bolesti_zad_a_jejich_reseni\"><\/span>10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din bolesti zad a jejich \u0159e\u0161en\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolest zad se typicky objevuje v oblasti hrudn\u00ed a bedern\u00ed p\u00e1te\u0159e. Podobn\u00e9 pot\u00ed\u017ee jste ale mo\u017en\u00e1 zaznamenali i o n\u011bco v\u00fd\u0161e, v m\u00edst\u011b kr\u010dn\u00ed p\u00e1te\u0159e. A co vlastn\u011b stoj\u00ed za bolest\u00ed zad? P\u0159\u00ed\u010din, kter\u00e9 mohou spustit tyto probl\u00e9my, existuje cel\u00e1 \u0159ada.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010casto ale za to m\u016f\u017ee \u017eivotn\u00ed styl. <\/strong>V modern\u00ed spole\u010dnosti je toti\u017e b\u011b\u017en\u00fd nedostatek pohybu, \u0161patn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed za po\u010d\u00edta\u010dem, vysok\u00e1 m\u00edra stresu a dal\u0161\u00ed faktory, kter\u00e9 mohou z\u00e1d\u016fm \u0161kodit.&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=\"1_Spatne_drzeni_tela\"><\/span>1. \u0160patn\u00e9 dr\u017een\u00ed t\u011bla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dr\u017een\u00ed t\u011bla ve stoje, p\u0159i sezen\u00ed nebo cvi\u010den\u00ed m\u00e1 velk\u00fd vliv na zdrav\u00ed zad. Pokud na stole sp\u00ed\u0161 le\u017e\u00edte nebo vol\u00edte pozice, kter\u00e9 se hod\u00ed v\u00edce na lekci j\u00f3gy, nen\u00ed to pro va\u0161e z\u00e1da \u00fapln\u011b ide\u00e1ln\u00ed. Je sice norm\u00e1ln\u00ed, \u017ee nevydr\u017e\u00edte sed\u011bt n\u011bkolik hodin v jedn\u00e9 poloze, nejste robot, <strong>zkuste se ale dr\u017eet alespo\u0148 z\u00e1kladn\u00edch pravidel spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla.<\/strong> Mo\u017en\u00e1 se d\u00edky tomu postupn\u011b zbav\u00edte bolesti v k\u0159\u00ed\u017ei, beder nebo jin\u00e9 \u010d\u00e1sti zad. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"\u0160patn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed\" class=\"wp-image-337166\" width=\"843\" height=\"562\" title=\"\u0160patn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\">Jak na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i st\u00e1n\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\">\n<li>Dr\u017ete se zp\u0159\u00edma. P\u0159edstavte si, \u017ee va\u0161\u00edm t\u011blem proch\u00e1z\u00ed provaz, za kter\u00fd n\u011bkdo tah\u00e1 nahoru.&nbsp;<\/li>\n\n\n\n<li>U\u0161i, ramena, ky\u010dle, kolena a kotn\u00edk se sna\u017ete dr\u017eet v jedn\u00e9 rovin\u011b.&nbsp;<\/li>\n\n\n\n<li>Ramena a lopatky st\u00e1hn\u011bte m\u00edrn\u011b dozadu a dol\u016f.&nbsp;<\/li>\n\n\n\n<li>Ruce nechte voln\u011b viset pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li>Kolena lehce pokr\u010dte.&nbsp;<\/li>\n\n\n\n<li>Rozkro\u010dte nohy na \u0161\u00ed\u0159i va\u0161ich bok\u016f.&nbsp;<\/li>\n\n\n\n<li>V\u00e1ha va\u0161eho t\u011bla je rozprost\u0159ena na cel\u00fdch chodidlech<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed a pr\u00e1ci na po\u010d\u00edta\u010di?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hlavu nep\u0159edkl\u00e1n\u011bjte ani nezakl\u00e1n\u011bjte.&nbsp;<\/li>\n\n\n\n<li>U\u0161i, ramena a ky\u010dle se sna\u017ete dr\u017eet v jedn\u00e9 rovin\u011b.&nbsp;<\/li>\n\n\n\n<li>Sna\u017ete se nijak neproh\u00fdbat v z\u00e1dech.<\/li>\n\n\n\n<li>Soust\u0159e\u010fte se na udr\u017een\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad (neutr\u00e1ln\u00ed pozice).<\/li>\n\n\n\n<li>Monitor by m\u011bl b\u00fdt ve v\u00fd\u0161ce va\u0161ich o\u010d\u00ed.<\/li>\n\n\n\n<li>Ramena a lopatky st\u00e1hn\u011bte m\u00edrn\u011b dozadu a dol\u016f.&nbsp;<\/li>\n\n\n\n<li>Pokr\u010dte lokty do \u00fahlu, kter\u00fd odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b 90 \u00b0.&nbsp;<\/li>\n\n\n\n<li>Stehna a kolena m\u011bjte v rovin\u011b nebo lehce pod \u00farovn\u00ed ky\u010deln\u00edch kloub\u016f.<\/li>\n\n\n\n<li>Chodidla dr\u017ete celou plochou na zemi.&nbsp;<\/li>\n\n\n\n<li>Dbejte na aktivn\u00ed p\u0159est\u00e1vky. Projd\u011bte se nebo se lehce prot\u00e1hn\u011bte.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>N\u011bkter\u00e9 faktory, jako je typ \u017eidle nebo v\u00fd\u0161ka pracovn\u00edho stolu, mo\u017en\u00e1 neovlivn\u00edte. Pokud si zrovna nepl\u00e1nujete kupovat nov\u00fd n\u00e1bytek, zkuste se zam\u011b\u0159it alespo\u0148 na ostatn\u00ed pravidla dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed, kter\u00e1 m\u016f\u017eete napravit okam\u017eit\u011b. <strong>V p\u0159\u00edpad\u011b, \u017ee m\u00e1te po ruce velk\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit m\u00ed\u010d<\/a><\/strong>, m\u016f\u017eete jej na chv\u00edli pou\u017e\u00edt m\u00edsto \u017eidle. D\u00edky tomu, \u017ee na n\u011bm budete neust\u00e1le balancovat, zapoj\u00edte v\u00edce svaly, kter\u00e9 se pod\u00edlej\u00ed na udr\u017een\u00ed vzp\u0159\u00edmen\u00e9 pozice. Ur\u010dit\u011b ale nen\u00ed vhodn\u00e9 na n\u011bm sed\u011bt n\u011bkolik hodin.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy, kter\u00e9 v\u00e1m pomohou zbavit se bolesti zad z nevhodn\u00e9ho sezen\u00ed, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"Jak spr\u00e1vn\u011b sed\u011bt u po\u010d\u00edta\u010de?\" class=\"wp-image-337186\" width=\"843\" height=\"562\" title=\"Jak spr\u00e1vn\u011b sed\u011bt u po\u010d\u00edta\u010de?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nedostatek_pohybu\"><\/span>2. Nedostatek pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekone\u010dn\u00e9 hodiny str\u00e1ven\u00e9 sezen\u00edm za pracovn\u00edm stolem, j\u00edzdou v aut\u011b nebo sledov\u00e1n\u00edm seri\u00e1lu z pohodln\u00e9ho gau\u010de, va\u0161im z\u00e1d\u016fm a celkov\u00e9mu zdrav\u00ed rozhodn\u011b neprosp\u00edv\u00e1. M\u016f\u017eete si tak zp\u016fsobit bolest zad v k\u0159\u00ed\u017ei nebo v oblasti hrudn\u00ed p\u00e1te\u0159e.<strong> Proto je d\u016fle\u017eit\u00e9 pasivn\u00ed \u010das dostate\u010dn\u011b kompenzovat pomoc\u00ed sportu a cvi\u010den\u00ed.<\/strong> Jen tak budete toti\u017e p\u0159edch\u00e1zet oslaben\u00ed sval\u016f, zhor\u0161en\u00ed jejich funkce a dal\u0161\u00edm negativn\u00edm zm\u011bn\u00e1m, kter\u00e9 se mohou projevit ztuhlost\u00ed a bolest\u00ed v z\u00e1dech. Pokud st\u00e1le hled\u00e1te l\u00e9k na bolest zad, spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee b\u00fdt odpov\u011bd\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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\">Jak cvi\u010dit pro zdrav\u00e1 z\u00e1da?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1d\u016fm prosp\u00edv\u00e1 t\u00e9m\u011b\u0159 jak\u00fdkoliv druh sportu, pokud je prov\u00e1d\u011bn spr\u00e1vn\u011b. Vyberte si tak aktivitu, kter\u00e1 v\u00e1s bude dlouhodob\u011b bavit.<\/li>\n\n\n\n<li>Vybran\u00e9mu sportu (<a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/?fbclid=IwAR3gIE-GWqbLZ6zq4eyQC28WAsGU84Mv284aXuTsR_xLW9bYu3W6FQ6U2qM#WeightLoss\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ch\u016fze<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilov\u00e1n\u00ed<\/a>) se v\u011bnujte minim\u00e1ln\u011b 150 minut t\u00fddn\u011b. P\u0159i aktivit\u00e1ch o vy\u0161\u0161\u00ed intenzit\u011b (<a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>) sta\u010d\u00ed cvi\u010dit alespo\u0148 75 minut.&nbsp;<\/li>\n\n\n\n<li>Posilujte svaly cel\u00e9ho t\u011bla minim\u00e1ln\u011b 2kr\u00e1t t\u00fddn\u011b.<\/li>\n\n\n\n<li>Protahujte se a d\u011blejte cviky na uvoln\u011bn\u00ed cel\u00e9 d\u00e9lky p\u00e1te\u0159e.&nbsp;<\/li>\n\n\n\n<li>Zam\u011b\u0159te se na pos\u00edlen\u00ed sval\u016f zad a hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e, kter\u00fd mo\u017en\u00e1 zn\u00e1te jako <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159ed t\u011bla<\/a> alias core. Ten toti\u017e pom\u00e1h\u00e1 se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00da\u010dinn\u00e9 cviky na uvoln\u011bn\u00ed zad najdete tak\u00e9 v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad.<\/strong><\/a><\/p>\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=\"28082,36229,36304,64849\" ><\/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=\"3_Pretizeni_nebo_zraneni_pri_sportu\"><\/span>3. P\u0159et\u00ed\u017een\u00ed nebo zran\u011bn\u00ed p\u0159i sportu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 jste to u\u017e sami za\u017eili. Skv\u011ble se v\u00e1m cvi\u010d\u00ed a c\u00edt\u00edte, \u017ee m\u00e1te na v\u00edc, tak p\u0159id\u00e1v\u00e1te z\u00e1t\u011b\u017e a p\u0159es v\u0161echnu tu euforii zapomenete hl\u00eddat techniku. <strong>To se m\u016f\u017ee v jednu chv\u00edli projevit bolestiv\u00fdm zran\u011bn\u00edm,<\/strong> kter\u00e9 v\u00e1s na n\u011bkolik dn\u016f i t\u00fddn\u016f vy\u0159ad\u00ed ze hry. Poran\u011bn\u00ed zad se taky m\u016f\u017ee p\u0159ihodit p\u0159i prudk\u00e9m pohybu, t\u0159eba kdy\u017e v\u00e1m spoluhr\u00e1\u010d ne\u010dekan\u011b p\u0159ihraje m\u00ed\u010d p\u0159i basketbalu. Bolest zad se ale m\u016f\u017ee objevit i po del\u0161\u00ed dob\u011b, nap\u0159\u00edklad z d\u016fvodu dlouhodob\u011b nespr\u00e1vn\u00e9 techniky p\u0159i b\u011bh\u00e1n\u00ed nebo cvi\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/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\">Kdy nav\u0161t\u00edvit doktora p\u0159i bolesti zad zp\u016fsobenou sportem?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee c\u00edt\u00edte <strong>prudkou bolest v oblasti zad, kter\u00e1 se stup\u0148uje a neodezn\u00edv\u00e1<\/strong> ani p\u0159i odpo\u010dinku, zva\u017ete n\u00e1v\u0161t\u011bvu l\u00e9ka\u0159e. To stejn\u00e9 plat\u00ed, pokud je zran\u011bn\u00e9 m\u00edsto otekl\u00e9, zarudl\u00e9, sval je nep\u0159irozen\u011b sta\u017een\u00fd a p\u0159idala se k tomu i hore\u010dka. Jestli\u017ee v\u00e1m zran\u011bn\u00ed br\u00e1n\u00ed vykon\u00e1vat ka\u017edodenn\u00ed aktivity, ur\u010dit\u011b nav\u0161tivte doktora. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/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\">Jak p\u0159edch\u00e1zet zran\u011bn\u00ed zad na tr\u00e9ninku?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ed tr\u00e9ninkem se v\u017edy <strong>rozcvi\u010dte a prot\u00e1hn\u011bte<\/strong>.&nbsp;<\/li>\n\n\n\n<li>P\u0159i cvi\u010den\u00ed je v\u017edy na prvn\u00edm m\u00edst\u011b <strong>spr\u00e1vn\u00e1 technika<\/strong>. A\u017e pak n\u00e1sleduje volba z\u00e1t\u011b\u017ee nebo rychlost proveden\u00ed cviku.&nbsp;<\/li>\n\n\n\n<li>V r\u00e1mci posilov\u00e1n\u00ed, t\u0159eba na tr\u00e9ninku t\u011b\u017ek\u00fdch d\u0159ep\u016f a mrtv\u00fdch tah\u016f, <strong>m\u016f\u017eete vyu\u017e\u00edt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fitness-opasek-arnold-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opasky na cvi\u010den\u00ed<\/a><\/strong>. Ty v\u00e1m pomohou se zpevn\u011bn\u00edm st\u0159edu t\u011bla i spodn\u00ed \u010d\u00e1sti zad, a zv\u00fd\u0161\u00ed tak ochranu p\u0159ed zran\u011bn\u00edm.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Pokud b\u011bhem tr\u00e9ninku za\u017e\u00edv\u00e1te neobvyklou bolest v oblasti zad (bedra, mezi lopatkami), rad\u011bji sni\u017ete z\u00e1t\u011b\u017e, zm\u011b\u0148te polohu t\u011bla nebo se v\u011bnujte jin\u00fdm cvik\u016fm, p\u0159i kter\u00fdch v\u00e1s to nebude bolet. Pokud bolest nep\u0159estane, rad\u011bji ukon\u010dete tr\u00e9nink.&nbsp;<\/li>\n\n\n\n<li>Nezapom\u00ednejte na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">odpo\u010dinek<\/a>, dostate\u010dnou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nek<\/a>. Unaven\u00e9 t\u011blo je mnohem n\u00e1chyln\u011bj\u0161\u00ed na vznik zran\u011bn\u00ed. M\u00edsto tr\u00e9ninku se tak rad\u011bji v\u011bnujte stre\u010dinku, zajd\u011bte na proch\u00e1zku nebo si zaplavat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co d\u011blat p\u0159i zran\u011bn\u00ed na tr\u00e9ninku a jak od sebe rozli\u0161it r\u016fzn\u011b z\u00e1va\u017en\u00e1 poran\u011bn\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co d\u011blat s nata\u017een\u00fdm nebo natr\u017een\u00fdm svalem a jak je od sebe rozeznat?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Cvi\u010den\u00ed pro zdrav\u00e1 z\u00e1da\" class=\"wp-image-337203\" width=\"843\" height=\"562\" title=\"Cvi\u010den\u00ed pro zdrav\u00e1 z\u00e1da\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jednostranne_pracovni_pretizeni\"><\/span>4. Jednostrann\u00e9 pracovn\u00ed p\u0159et\u00ed\u017een\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00ed\u010dinou bolav\u00fdch zad m\u016f\u017ee b\u00fdt i fyzick\u00e1 z\u00e1t\u011b\u017e v pr\u00e1ci. Sv\u00e9 o tom v\u00ed t\u0159eba pracovn\u00edci ve skladu, na stavb\u00e1ch, ale tak\u00e9 kade\u0159nice nebo kucha\u0159i a \u010d\u00ed\u0161n\u00edci, kte\u0159\u00ed tr\u00e1v\u00ed cel\u00e9 dny na noh\u00e1ch. Pomoci pak mohou n\u00e1sleduj\u00edc\u00ed praktick\u00e1 doporu\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20138]<\/span><\/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\">Jak si udr\u017eet zdrav\u00e1 z\u00e1da p\u0159i fyzicky n\u00e1ro\u010dn\u00e9m zam\u011bstn\u00e1n\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V pr\u016fb\u011bhu pracovn\u00edho dne maxim\u00e1ln\u011b dbejte na <strong>spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/strong>&nbsp;<\/li>\n\n\n\n<li>P\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f se sna\u017ete <strong>neproh\u00fdbat v z\u00e1dech.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Pokud je to mo\u017en\u00e9, d\u011blejte si <strong>kr\u00e1tk\u00e9 p\u0159est\u00e1vky na prota\u017een\u00ed.<\/strong><\/li>\n\n\n\n<li>Dle mo\u017enost\u00ed st\u0159\u00eddejte polohy, ve kter\u00fdch pracujete (sed a stoj).<\/li>\n\n\n\n<li>Zkuste si naj\u00edt pohybovou aktivitu, kter\u00e1 v\u00e1m pom\u016f\u017ee kompenzovat jednostrann\u00fd pohyb v pr\u00e1ci. Skv\u011ble m\u016f\u017ee fungovat plav\u00e1n\u00ed, j\u00f3ga, speci\u00e1ln\u00ed protahovac\u00ed cviky na z\u00e1da nebo automas\u00e1\u017e pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1lce<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed pistole<\/a>.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o mas\u00e1\u017en\u00edch pom\u016fck\u00e1ch, kter\u00e9 pomohou uvolnit namo\u017een\u00e9 svaly i po pr\u00e1ci, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?&nbsp;<\/strong><\/a><\/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=\"5_Svalova_dysbalance_ve_forme_dolniho_nebo_horniho_zkrizeneho_syndromu\"><\/span>5. Svalov\u00e1 dysbalance ve form\u011b doln\u00edho nebo horn\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00ed\u010dinou bolesti zad m\u016f\u017ee b\u00fdt i horn\u00ed (HSS) nebo doln\u00ed zk\u0159\u00ed\u017een\u00fd syndrom (DSS). Ten je b\u011b\u017en\u00fdm n\u00e1sledkem nevhodn\u00e9ho dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed nebo st\u00e1n\u00ed. Typicky vznikne tak, <strong>\u017ee jeden sval p\u0159ebere funkci toho druh\u00e9ho. <\/strong>To se pak m\u016f\u017ee projevit jeho p\u0159et\u00ed\u017een\u00edm (zkr\u00e1cen\u00edm) a ten druh\u00fd zase z d\u016fvodu ne\u010dinnosti sl\u00e1bne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konkr\u00e9tn\u00edm p\u0159\u00edkladem HSS je p\u0159et\u00ed\u017een\u00ed (zkr\u00e1cen\u00ed) horn\u00ed \u010d\u00e1sti trap\u00e9zov\u00e9ho svalu, zdviha\u010de hlavy a velk\u00e9ho prsn\u00edho svalu. Oslaben\u00e9 pak jsou spodn\u00ed a st\u0159edn\u00ed \u010d\u00e1sti trap\u00e9z\u016f, hlubok\u00e9 flexory (ohyba\u010de) hlavy i krku a mezilopatkov\u00e9 svaly. To se pak typicky projevuje <strong>p\u0159edsunem hlavy, nadm\u011brn\u00fdm kulacen\u00edm zad, vyta\u017een\u00edm ramen vzh\u016fru a nep\u0159irozen\u00fdm odst\u00e1v\u00e1n\u00edm lopatek. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[9\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci DSS jsou pak nej\u010dast\u011bji zkr\u00e1ceny flexory (ohyba\u010de) ky\u010deln\u00edho kloubu a vzp\u0159imova\u010de bedern\u00ed p\u00e1te\u0159e. Oslabeny pak b\u00fdvaj\u00ed svaly h\u00fd\u017ed\u00ed, b\u0159icha a hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (core). To pak typicky vede ke<strong> zm\u011bn\u011b postaven\u00ed p\u00e1nve<\/strong> (anteverze, vysazen\u00ed p\u00e1nve dozadu) <strong>a nadm\u011brn\u00e9mu proh\u00fdb\u00e1n\u00ed v bedrech (bedern\u00ed hyperlord\u00f3ze). <\/strong>V\u00fdsledkem je \u010dasto p\u0159et\u00ed\u017een\u00ed bedern\u00ed p\u00e1te\u0159e a zv\u00fd\u0161en\u00fd tlak na ky\u010deln\u00ed klouby, co\u017e se projevuje chybn\u00fdm dr\u017een\u00edm t\u011bla i nespr\u00e1vn\u00fdm stereotypem ch\u016fze. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161e pak vede ke \u0161patn\u00e9mu dr\u017een\u00ed t\u011bla, co\u017e se m\u016f\u017ee <strong>negativn\u011b projevit i chybn\u00fdm stereotypem ch\u016fze, \u0161patnou technikou cvi\u010den\u00ed a celkovou bolest\u00ed pohybov\u00e9ho apar\u00e1tu.<\/strong> Vzniku zk\u0159\u00ed\u017een\u00e9ho syndromu nejl\u00e9pe zabr\u00e1n\u00edte spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla, pravideln\u00fdm cvi\u010den\u00edm a protahov\u00e1n\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201312]<\/span><\/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\">Co d\u011blat p\u0159i horn\u00edm nebo doln\u00edm zk\u0159\u00ed\u017een\u00e9m syndromu?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159i HSS za\u0159a\u010fte protahovac\u00ed cviky na prsn\u00ed svaly, trap\u00e9zy a kr\u010dn\u00ed p\u00e1te\u0159.<\/li>\n\n\n\n<li>U HSS se zam\u011b\u0159te na komplexn\u00ed posilov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1dov\u00fdch sval\u016f<\/a>, v\u010detn\u011b t\u011bch mezilopatkov\u00fdch.<\/li>\n\n\n\n<li>V r\u00e1mci DSS pracujte na uvoln\u011bn\u00ed a zv\u00fd\u0161en\u00ed rozsahu pohybu v ky\u010deln\u00edm kloubu a tak\u00e9 se sna\u017ete protahovat <a href=\"https:\/\/gymbeam.cz\/blog\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spodn\u00ed \u010d\u00e1st zad<\/a> a p\u0159edn\u00ed i zadn\u00ed stranu stehen.<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b DSS se zam\u011b\u0159te na pos\u00edlen\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edu t\u011bla<\/a> (core) a <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sval\u016f h\u00fd\u017ed\u00ed.&nbsp;<\/a><\/li>\n\n\n\n<li>V\u011bnujte maxim\u00e1ln\u00ed pozornost spr\u00e1vn\u00e9mu dr\u017een\u00ed t\u011bla p\u0159i sezen\u00ed i st\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li>Se v\u0161\u00edm v\u00e1m nejl\u00e9pe pom\u016f\u017ee zku\u0161en\u00fd fyzioterapeut, kter\u00fd dok\u00e1\u017ee diagnostikovat konkr\u00e9tn\u00ed probl\u00e9m a pomoci s jeho vhodn\u00fdm \u0159e\u0161en\u00edm.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"Co d\u011blat p\u0159i bolesti zad?\" class=\"wp-image-337222\" width=\"843\" height=\"563\" title=\"Co d\u011blat p\u0159i bolesti zad?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Onemocneni_zad\"><\/span>6. Onemocn\u011bn\u00ed zad&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolesti zad se v\u011bt\u0161inou zbav\u00edte b\u011bhem n\u011bkolika dn\u00ed. <strong>Pokud ale p\u0159etrv\u00e1v\u00e1 v \u0159\u00e1du n\u011bkolika t\u00fddn\u016f bez tendence ke zlep\u0161en\u00ed, mo\u017en\u00e1 je za va\u0161imi probl\u00e9my n\u011bco v\u00e1\u017en\u011bj\u0161\u00edho. <\/strong>V tom p\u0159\u00edpad\u011b zva\u017ete, zda nen\u00ed na \u010dase se sv\u011b\u0159it do rukou odborn\u00edka (ortoped), kter\u00fd v\u00e1s komplexn\u011b vy\u0161et\u0159\u00ed a navrhne vhodnou l\u00e9\u010dbu. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span>&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\">Kdy zaj\u00edt s bolest\u00ed zad k l\u00e9ka\u0159i?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159i bolesti, kter\u00e1 se den ode dne zhor\u0161uje a p\u0159etrv\u00e1v\u00e1 ji\u017e n\u011bkolik t\u00fddn\u016f.&nbsp;<\/li>\n\n\n\n<li>Kdy\u017e kv\u016fli bolesti nezvl\u00e1d\u00e1te vykon\u00e1vat b\u011b\u017en\u00e9 ka\u017edodenn\u00ed aktivity, jako jsou p\u00e9\u010de o dom\u00e1cnost a pracovn\u00ed povinnosti.&nbsp;<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se bolest stane nesnesitelnou a vyvol\u00e1v\u00e1 nevolnost, zvracen\u00ed nebo jin\u00e9 tr\u00e1vic\u00ed pot\u00ed\u017ee.&nbsp;<\/li>\n\n\n\n<li>Pokud m\u00e1te tak\u00e9 zv\u00fd\u0161enou teplotu.&nbsp;<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se u v\u00e1s objevuj\u00ed pot\u00ed\u017ee p\u0159i pou\u017e\u00edv\u00e1n\u00ed WC (ztr\u00e1ta kontroly mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e).<\/li>\n\n\n\n<li>Kdy\u017e m\u00e1te i jin\u00e9 p\u0159\u00edznaky, jako je brn\u011bn\u00ed kon\u010detin nebo jejich slabost a sn\u00ed\u017een\u00e1 citlivost.<\/li>\n<\/ul>\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=\"7_Nadbytek_stresu\"><\/span>7. Nadbytek stresu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadm\u011brn\u00fd stres je dal\u0161\u00ed b\u011b\u017enou p\u0159\u00ed\u010dinou bolesti zad. Mo\u017en\u00e1 jste si sami v\u0161imli, \u017ee <strong>kdy\u017e se c\u00edt\u00edte pod tlakem nebo v nap\u011bt\u00ed, typicky se v\u00e1m zm\u011bn\u00ed dr\u017een\u00ed t\u011bla<\/strong> (povolen\u00ed ramen, kulacen\u00ed zad). Tak\u00e9 m\u016f\u017eete pozorovat zv\u00fd\u0161en\u00e9 svalov\u00e9 nap\u011bt\u00ed. Ve stresov\u00e9m obdob\u00ed nav\u00edc spousta lid\u00ed nem\u00e1 \u010das nebo zapom\u00edn\u00e1 na cvi\u010den\u00ed a pravideln\u00e9 protahov\u00e1n\u00ed. Kdy\u017e se k tomu v\u0161emu je\u0161t\u011b p\u0159idaj\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pot\u00ed\u017ee se sp\u00e1nkem<\/a>, kter\u00e9 stres b\u011b\u017en\u011b doprov\u00e1z\u00ed, nen\u00ed divu, \u017ee se to negativn\u011b projev\u00ed bolest\u00ed zad i na celkov\u00e9m zdrav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201315]<\/span><\/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\">Jak l\u00e9pe zvl\u00e1dat stres, a p\u0159edch\u00e1zet tak bolesti zad?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najd\u011bte p\u0159\u00ed\u010dinu stresu a zkuste ji, pokud mo\u017eno, \u0159e\u0161it.&nbsp;<\/li>\n\n\n\n<li>Zkuste se denn\u011b alespo\u0148 p\u00e1r minut v\u011bnovat protahovac\u00edm cvik\u016fm na z\u00e1da.&nbsp;<\/li>\n\n\n\n<li>Soust\u0159e\u010fte se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li>Vyzkou\u0161ejte medita\u010dn\u00ed techniky, jako je mindfulness, kter\u00e9 v\u00e1m pomohou snadn\u011bji zvl\u00e1dat n\u00e1ro\u010dn\u00e9 obdob\u00ed.&nbsp;<\/li>\n\n\n\n<li>Zajd\u011bte si na mas\u00e1\u017e, dop\u0159ejte si horkou koupel nebo zajd\u011bte do <a href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sauny<\/a>, kter\u00e1 v\u00e1m pom\u016f\u017ee se uvolnit a z\u00e1rove\u0148 p\u0159inese celou \u0159adu dal\u0161\u00edch benefit\u016f.<\/li>\n\n\n\n<li>Najd\u011bte si chvilku na proch\u00e1zku, b\u011bh, posilov\u00e1n\u00ed nebo jinou pohybovou aktivitu.&nbsp;<\/li>\n\n\n\n<li>Vydejte se na <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00fdlet do p\u0159\u00edrody<\/a>.&nbsp;<\/li>\n\n\n\n<li>Sna\u017ete se denn\u011b sp\u00e1t alespo\u0148 7\u20138 hodin.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho m\u016f\u017ee zp\u016fsobit stres, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/?fbclid=IwAR04xvexP0pFspc4sGK0TpkJsDM8_m6YZ6aVeBqRVqdNJ22_3Ivhw98X0SM\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong>&nbsp;&nbsp;<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"Jak l\u00e9pe zvl\u00e1dat stres?\" class=\"wp-image-337239\" width=\"843\" height=\"563\" title=\"Jak l\u00e9pe zvl\u00e1dat stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nadvaha_nebo_nezdrave_navyky\"><\/span>8. Nadv\u00e1ha nebo nezdrav\u00e9 n\u00e1vyky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadv\u00e1ha p\u0159edstavuje nadm\u011brnou z\u00e1t\u011b\u017e pro cel\u00fd pohybov\u00fd apar\u00e1t. Krom\u011b bolav\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kloubni-vyzivu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kloub\u016f<\/a> se tak m\u016f\u017ee projevit i bolest\u00ed zad. Nej\u010dast\u011bji se m\u016f\u017eete setkat s p\u0159et\u00ed\u017een\u00edm bedern\u00ed p\u00e1te\u0159e a bolest\u00ed zad v k\u0159\u00ed\u017ei.<strong> V tom p\u0159\u00edpad\u011b je d\u016fle\u017eit\u00e9 se zam\u011b\u0159it na prim\u00e1rn\u00ed p\u0159\u00ed\u010dinu a za\u010d\u00edt pozvolna <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hubnout<\/strong><\/a><strong>.<\/strong> Nemus\u00edte kv\u016fli tomu hned dr\u017eet p\u0159\u00edsnou dietu a \u00fapln\u011b p\u0159ekopat sv\u016fj \u017eivot. Sta\u010d\u00ed, kdy\u017e budete d\u011blat postupn\u00e9 men\u0161\u00ed zm\u011bny v <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dku<\/a> a p\u0159id\u00e1te pravideln\u00fd pohyb. Kdy\u017e si pak pohl\u00edd\u00e1te tak\u00e9 dostate\u010dn\u00fd odpo\u010dinek a p\u00e9\u010di v\u011bnujete rovn\u011b\u017e psychick\u00e9mu zdrav\u00ed, v\u00fdsledky se dostav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ur\u010dit\u00fd pod\u00edl viny na bolesti zad mohou n\u00e9st i nezdrav\u00e9 n\u00e1vyky. <\/strong>Jak u\u017e v\u00edte, pohybov\u00e9mu apar\u00e1tu neprosp\u00edv\u00e1 nedostatek pohybu. Nezdrav\u00e1, vysoce kalorick\u00e1 strava pak m\u016f\u017ee v\u00e9st k nadv\u00e1ze a\u017e obezit\u011b. Neblah\u00fd vliv m\u00e1 tak\u00e9 span\u00ed na p\u0159\u00edli\u0161 m\u011bkk\u00e9 \u010di tvrd\u00e9 matraci, nevhodn\u00e1 obuv (vysok\u00e9 podpatky) nebo t\u0159eba \u010dast\u00e9 no\u0161en\u00ed t\u011b\u017ek\u00e9 kabelky. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/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\">Jak zlep\u0161it ka\u017edodenn\u00ed n\u00e1vyky pro zdrav\u00e1 z\u00e1da?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zam\u011b\u0159te se na zdrav\u011bj\u0161\u00ed j\u00eddeln\u00ed\u010dek s dostatkem v\u0161ech d\u016fle\u017eit\u00fdch \u017eivin.<\/li>\n\n\n\n<li>Pravideln\u011b sportujte a protahujte se.<\/li>\n\n\n\n<li>Sna\u017ete se omezit no\u0161en\u00ed bot s vysok\u00fdmi podpatky.<\/li>\n\n\n\n<li>Po\u0159i\u010fte si na span\u00ed kvalitn\u00ed matraci, kter\u00e1 bude dostate\u010dnou oporou pro va\u0161e z\u00e1da.<\/li>\n\n\n\n<li>M\u00edsto kabelky si rad\u011bji po\u0159i\u010fte elegantn\u00ed batoh.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout a zaj\u00edm\u00e1 v\u00e1s, na co se zam\u011b\u0159it, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg\" alt=\"Co z\u00e1d\u016fm prosp\u00edv\u00e1?\" class=\"wp-image-337255\" width=\"843\" height=\"615\" title=\"Co z\u00e1d\u016fm prosp\u00edv\u00e1?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-400x292.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1536x1121.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-2048x1495.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Prochladnuti\"><\/span>9. Prochladnut\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taky v\u00e1m rodi\u010de po\u0159\u00e1d \u0159\u00edkali (nebo je\u0161t\u011b \u0159\u00edkaj\u00ed), a\u0165 si chr\u00e1n\u00edte z\u00e1da p\u0159ed prochladnut\u00edm? Pokud jste je poslouchali, mo\u017en\u00e1 jste se ochr\u00e1nili p\u0159ed nep\u0159\u00edjemnou bolest\u00ed z\u00e1dov\u00fdch sval\u016f.<strong> N\u00edzk\u00e1 teplota toti\u017e typicky vede ke sta\u017een\u00ed c\u00e9v a men\u0161\u00edmu prokrven\u00ed sval\u016f. <\/strong>Ty pak mohou ztuhnout a stanou se o dost n\u00e1chyln\u011bj\u0161\u00ed na nata\u017een\u00ed nebo jin\u00e1 zran\u011bn\u00ed. Proto se tak\u00e9 p\u0159ed tr\u00e9ninkem typicky doporu\u010duje svaly rozeh\u0159\u00e1t. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/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\">Jak zabr\u00e1nit prochladnut\u00ed zad?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u017edy se obl\u00e9kejte podle aktu\u00e1ln\u00ed teploty.&nbsp;<\/li>\n\n\n\n<li>P\u0159i chladn\u011bj\u0161\u00ed teplot\u011b pou\u017e\u00edvejte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/damska-mikina-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mikiny<\/a>, kter\u00e9 udr\u017e\u00ed va\u0161e z\u00e1da v teple.&nbsp;<\/li>\n\n\n\n<li>Pou\u017e\u00edvejte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pansky-funkcni-top-infinity-iii-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">funk\u010dn\u00ed oble\u010den\u00ed<\/a>, kter\u00e9 se postar\u00e1 o efektivn\u00ed odvod potu.&nbsp;<\/li>\n\n\n\n<li>Na tr\u00e9ninku ocen\u00edte tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bederni-neoprenovy-pas-simple-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">neoprenov\u00fd p\u00e1s<\/a>, kter\u00fd ochr\u00e1n\u00ed va\u0161e bedra p\u0159ed prochladnut\u00edm.<\/li>\n\n\n\n<li>Pokud jste venku a fouk\u00e1 v\u00edtr, vyu\u017eijte ide\u00e1ln\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/damska-bunda-stormbreaker-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bundu,<\/a> kter\u00e1 neprofoukne a je z funk\u010dn\u00edho a nepromokav\u00e9ho materi\u00e1lu.&nbsp;&nbsp;<\/li>\n<\/ul>\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=\"10_Bolest_zad_pri_menstruaci\"><\/span>10. Bolest zad p\u0159i menstruaci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V obdob\u00ed menstruace \u017eeny tak\u00e9 \u010dasto za\u017e\u00edvaj\u00ed nep\u0159\u00edjemnou bolest zad v bedern\u00ed oblasti a v k\u0159\u00ed\u017ei. Mohou za to zejm\u00e9na hormony (prostaglandiny), kter\u00e9<strong> vyvol\u00e1vaj\u00ed kontrakce svaloviny <\/strong>d\u011blohy. Ty pak mohou b\u00fdt tak siln\u00e9, \u017ee jdou c\u00edtit i v oblasti zad a b\u0159icha. Na\u0161t\u011bst\u00ed existuj\u00ed zp\u016fsoby, kter\u00e9 usnadn\u00ed zvl\u00e1dnut\u00ed t\u00e9to \u010d\u00e1sti cyklu. Pat\u0159\u00ed mezi n\u011b dodr\u017eov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1sad zdrav\u00e9ho j\u00eddeln\u00ed\u010dku<\/a>, kter\u00fd pom\u016f\u017ee s p\u0159\u00edjmem v\u0161ech \u017eivin d\u016fle\u017eit\u00fdch pro udr\u017een\u00ed hormon\u00e1ln\u00edho zdrav\u00ed. Pak byste nem\u011bly zapom\u00ednat ani na pohyb a dostate\u010dn\u00fd odpo\u010dinek. [18]<\/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\">Jak sn\u00ed\u017eit bolest zad p\u0159i menstruaci?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S uvoln\u011bn\u00edm bolesti v\u00e1m m\u016f\u017ee pomoci <strong>tepl\u00e1 sprcha<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte lehkou mas\u00e1\u017e zad<\/strong>, nap\u0159\u00edklad pomoc\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed pistole<\/a> nastavenou na n\u00edzkou intenzitu.<\/li>\n\n\n\n<li><strong>Uva\u0159te si bylinkov\u00fd \u010daj.<\/strong> Vhodn\u00fd je fenyklov\u00fd, m\u00e1tov\u00fd, he\u0159m\u00e1nkov\u00fd nebo kontryhelov\u00fd.&nbsp;<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00ed dopl\u0148ky<\/a><\/strong> stravy pro podporu hormon\u00e1ln\u00edho zdrav\u00ed \u017een.&nbsp;<\/li>\n\n\n\n<li>B\u011bhem va\u0161ich dn\u00ed <strong>zvy\u0161te p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-b\" class=\"ek-link\">vitam\u00edn\u016f skupiny B<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zinku<\/a><\/strong>, kter\u00e9 mohou s nep\u0159\u00edjemn\u00fdmi p\u0159\u00edznaky menstruace tak\u00e9 pomoci.<\/li>\n\n\n\n<li><strong>Zkuste z\u016fstat aktivn\u00ed.<\/strong> B\u011b\u017ete na proch\u00e1zku, lehce se prot\u00e1hn\u011bte nebo si zacvi\u010dte j\u00f3gu. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/li>\n<\/ul>\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=\"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>Bolest zad nemus\u00ed zp\u016fsobit jen akutn\u00ed \u00faraz na tr\u00e9ninku nebo jinde. \u010cast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou jsou <strong>dlouhodob\u011b nezdrav\u00e9 n\u00e1vyky, jako je \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, nedostatek pohybu<\/strong> nebo p\u0159et\u011b\u017eov\u00e1n\u00ed ur\u010dit\u00fdch sval\u016f. Pomoci pak m\u016f\u017ee t\u0159eba zm\u011bna postaven\u00ed t\u011bla p\u0159i pr\u00e1ci na po\u010d\u00edta\u010di, <strong>pravideln\u00e9 cvi\u010den\u00ed, protahov\u00e1n\u00ed a posilov\u00e1n\u00ed oslaben\u00fdch sval\u016f. <\/strong>V p\u0159\u00edpad\u011b nadv\u00e1hy je vhodn\u00e9 za\u010d\u00edt pozvolna hubnout, a sn\u00ed\u017eit tak z\u00e1t\u011b\u017e pro p\u00e1te\u0159, co\u017e m\u016f\u017ee tak\u00e9 ulevit od bolesti zad. V neposledn\u00ed \u0159ad\u011b pak hraje d\u016fle\u017eitou roli kvalita matrace, kter\u00e1 by m\u011bla b\u00fdt z\u00e1d\u016fm dostate\u010dnou oporou.&nbsp;<\/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\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Bolest zad \u010dasto zp\u016fsobuje nedostatek pohybu, \u0161patn\u00e9 dr\u017een\u00ed t\u011bla nebo svalov\u00e9 dysbalance. Jak to napravit a zbavit se bolesti v z\u00e1dech?<\/p>\n","protected":false},"author":129,"featured_media":337127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7365,6357,7623,7635],"filter_section":[],"filter_attribute":[13888,13886],"class_list":{"0":"post-337115","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-stres-cs","9":"tag-zada","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d bol\u00ed z\u00e1da? \u0160patn\u00e9 dr\u017een\u00ed t\u011bla a nedostatek pohybu zp\u016fsobuje bolest mezi lopatkami a bedern\u00ed p\u00e1te\u0159e. 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