{"id":491606,"date":"2023-08-28T10:00:00","date_gmt":"2023-08-28T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=491606"},"modified":"2026-04-23T09:05:12","modified_gmt":"2026-04-23T07:05:12","slug":"10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/","title":{"rendered":"Jak cvi\u010dit s bolav\u00fdmi koleny? 7 vhodn\u00fdch sportovn\u00edch aktivit"},"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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#Proc_cvicit_s_bolavymi_koleny\" title=\"Pro\u010d cvi\u010dit s bolav\u00fdmi koleny?&nbsp;\">Pro\u010d cvi\u010dit s bolav\u00fdmi koleny?&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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#7_typu_vhodnych_sportovnich_aktivit\" title=\"7 typ\u016f vhodn\u00fdch sportovn\u00edch aktivit&nbsp;\">7 typ\u016f vhodn\u00fdch sportovn\u00edch aktivit&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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#1_Plavani\" title=\"1. Plav\u00e1n\u00ed\">1. Plav\u00e1n\u00ed<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#2_Chuze_bez_nebo_s_trekingovymi_holemi\" title=\"2. Ch\u016fze bez nebo s trekingov\u00fdmi holemi\">2. Ch\u016fze bez nebo s trekingov\u00fdmi holemi<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#3_Jizda_na_kole_nebo_cyklotrenazeru\" title=\"3. J\u00edzda na kole nebo cyklotrena\u017e\u00e9ru\">3. J\u00edzda na kole nebo cyklotrena\u017e\u00e9ru<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#4_Joga_nebo_pilates\" title=\"4. J\u00f3ga nebo pilates\">4. J\u00f3ga nebo pilates<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#5_Masazni_cviky\" title=\"5. Mas\u00e1\u017en\u00ed cviky&nbsp;\">5. Mas\u00e1\u017en\u00ed cviky&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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#6_Protahovaci_a_uvolnovaci_cviky\" title=\"6. Protahovac\u00ed a uvol\u0148ovac\u00ed cviky&nbsp;\">6. Protahovac\u00ed a uvol\u0148ovac\u00ed cviky&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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#7_Rehabilitacni_cviky\" title=\"7. Rehabilita\u010dn\u00ed cviky\">7. Rehabilita\u010dn\u00ed cviky<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#Nevhodne_sportovni_aktivity\" title=\"Nevhodn\u00e9 sportovn\u00ed aktivity\">Nevhodn\u00e9 sportovn\u00ed aktivity<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#Problemum_s_pohybovym_aparatem_jsme_se_venovali_i_v_dalsich_clancich\" title=\"Probl\u00e9m\u016fm s pohybov\u00fdm apar\u00e1tem jsme se v\u011bnovali i v dal\u0161\u00edch \u010dl\u00e1nc\u00edch:\">Probl\u00e9m\u016fm s pohybov\u00fdm apar\u00e1tem jsme se v\u011bnovali i v dal\u0161\u00edch \u010dl\u00e1nc\u00edch:<\/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\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/#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>7 vhodn\u00fdch sportovn\u00edch aktivit p\u0159i bolav\u00fdch kolenech<\/strong> pat\u0159\u00ed plav\u00e1n\u00ed, ch\u016fze s trekingov\u00fdmi holemi, j\u00edzda na kole, j\u00f3ga, pilates, mas\u00e1\u017en\u00ed cviky a rehabilita\u010dn\u00ed cviky. Vhodn\u00fd pohyb promaz\u00e1v\u00e1 kloub synovi\u00e1ln\u00ed tekutinou, kter\u00e1 sni\u017euje t\u0159en\u00ed kloubn\u00edch ploch a vy\u017eivuje chrupavku bez vlastn\u00edho c\u00e9vn\u00edho z\u00e1soben\u00ed. <strong>Pohybov\u00e1 aktivita<\/strong> by m\u011bla dosahovat alespo\u0148 <strong>150 minut<\/strong> t\u00fddn\u011b. B\u011bh, ly\u017eov\u00e1n\u00ed a crossfit jsou p\u0159i bolav\u00fdch kolenech nevhodn\u00e9 a mohou zhor\u0161it p\u0159\u00edznaky. Kolena lze podpo\u0159it tak\u00e9 <strong>kloubn\u00ed v\u00fd\u017eivou.<\/strong><\/p>\n\n\n\n<p>Ch\u016fze s nordic walking holemi sni\u017euje z\u00e1t\u011b\u017e kolen i ky\u010dl\u00ed a ortopedi ji doporu\u010duj\u00ed p\u0159i artritid\u011b a osteopor\u00f3ze. Rehabilita\u010dn\u00ed cviky posiluj\u00ed p\u0159edn\u00ed a zadn\u00ed k\u0159\u00ed\u017eov\u00fd vaz a stabilizuj\u00ed kolenn\u00ed kloub. Protahovac\u00ed cviky c\u00edl\u00ed na \u010dty\u0159hlav\u00fd sval stehenn\u00ed (<em>m. quadriceps femoris<\/em>) a dvojhlav\u00fd sval stehenn\u00ed (<em>m. biceps femoris<\/em>) s v\u00fddr\u017e\u00ed <strong>20\u201360 sekund<\/strong> a alespo\u0148 <strong>3 opakov\u00e1n\u00edmi<\/strong>. Mas\u00e1\u017en\u00ed v\u00e1lec nebo pistole uvol\u0148uj\u00ed zkr\u00e1cen\u00e9 svaly stehen a l\u00fdtek. Vhodn\u00fd typ aktivity konzultujte s ortopedem nebo fyzioterapeutem.<\/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>S bolest\u00ed kolen se b\u011bhem sv\u00e9ho \u017eivota potk\u00e1 snad ka\u017ed\u00fd. Nen\u00ed to nic p\u0159\u00edjemn\u00e9ho, kdy\u017e <strong>najednou nem\u016f\u017eeme plnohodnotn\u011b sportovat<\/strong> a pot\u00ed\u017ee nast\u00e1vaj\u00ed i p\u0159i b\u011b\u017en\u00e9m pohybu. I p\u0159esto v\u0161ak existuje \u0159ada mo\u017enost\u00ed, jak z\u016fstat fyzicky aktivn\u00ed. Kl\u00ed\u010dem jsou <strong>vybran\u00e9 druhy cvi\u010den\u00ed, p\u0159i kter\u00fdch kolena tolik nezat\u011b\u017eujeme.<\/strong> Pokud na to p\u016fjdeme spr\u00e1vn\u011b, tyto aktivity pak mohou pomoci i s n\u00e1vratem norm\u00e1ln\u00ed pohyblivosti a funkce kloub\u016f.<\/p>\n\n\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_cvicit_s_bolavymi_koleny\"><\/span>Pro\u010d cvi\u010dit s bolav\u00fdmi koleny?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s hned napadlo, \u017ee kdy\u017e kolena bol\u00ed, bude lep\u0161\u00ed je nechat odpo\u010d\u00edvat. P\u0159i akutn\u00ed bolesti zp\u016fsoben\u00e9 zran\u011bn\u00edm to tak bude, ale co se t\u00fd\u010de chronick\u00e9 (dlouhodob\u00e9) bolesti kolene, m\u016f\u017ee <strong>sn\u00ed\u017een\u00e1 aktivita v\u00e9st k jeho zatuhnut\u00ed a zhor\u0161en\u00e9 pohyblivosti.<\/strong> Naopak vhodn\u00e9 cviky navr\u017een\u00e9 fyzioterapeutem v\u00e1m pomohou s pos\u00edlen\u00edm sval\u016f, \u0161lach, vaz\u016f a dal\u0161\u00edch oporn\u00fdch struktur kolen. Ta se p\u0159i pohybu nav\u00edc proma\u017eou synovi\u00e1ln\u00ed tekutinou, kter\u00e1 sni\u017euje t\u0159en\u00ed kloubn\u00edch ploch, co\u017e je d\u016fle\u017eit\u00e9 pro udr\u017een\u00ed zdrav\u00e9 chrupavky. Ve v\u00fdsledku tak m\u016f\u017eete d\u00edky vhodn\u00e9mu pohybu <strong>postupn\u011b z\u00edskat zp\u011bt s\u00edlu i pohyblivost kolene.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho je <strong>pro va\u0161e celkov\u00e9 fyzick\u00e9 i psychick\u00e9 zdrav\u00ed d\u016fle\u017eit\u00e9 se pravideln\u011b, alespo\u0148 150 minut t\u00fddn\u011b, v\u011bnovat n\u011bjak\u00e9 pohybov\u00e9 aktivit\u011b.<\/strong> Nemus\u00ed to b\u00fdt hned 2 hodiny zved\u00e1n\u00ed \u017eeleza ve fitku. Po\u010d\u00edt\u00e1 se i proch\u00e1zka, krat\u0161\u00ed vyj\u00ed\u017e\u010fka na kole nebo stre\u010dink. Proto je kl\u00ed\u010dov\u00e9, aby si ka\u017ed\u00fd na\u0161el aktivitu, kter\u00e1 mu vyhovuje. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolesti a prask\u00e1n\u00ed v kolenech, dozv\u00edte se to z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-praskani-bolest-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prask\u00e1n\u00ed a bolest kolene: Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny a vhodn\u00e9 cviky.<\/strong><\/a><\/li>\n\n\n\n<li>Prask\u00e1n\u00ed v kloubech jsme se pak je\u0161t\u011b detailn\u011bji v\u011bnovali v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-cviku-ktere-zabrani-praskani-a-bolesti-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">K\u0159up\u00e1n\u00ed a prask\u00e1n\u00ed kloub\u016f: B\u011b\u017en\u00fd jev, nebo varov\u00e1n\u00ed p\u0159ed probl\u00e9mem?<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg\" alt=\"Cvi\u010den\u00ed s bolav\u00fdmi koleny\" class=\"wp-image-491642\" title=\"Cvi\u010den\u00ed s bolav\u00fdmi koleny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_typu_vhodnych_sportovnich_aktivit\"><\/span>7 typ\u016f vhodn\u00fdch sportovn\u00edch aktivit&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i dlouhodob\u00fdch pot\u00ed\u017e\u00edch s koleny v\u017edy <strong>konzultujte vhodn\u00fd sport s l\u00e9ka\u0159em nebo fyzioterapeutem. <\/strong>Ti v\u00e1m po pohybov\u00e9 diagnostice a komplexn\u00edm vy\u0161et\u0159en\u00ed va\u0161eho probl\u00e9mu nejl\u00e9pe porad\u00ed, co je konkr\u00e9tn\u011b pro v\u00e1s vhodn\u00e9, a \u010demu se naopak rad\u011bji vyhnout. Ka\u017ed\u00e9mu v tomto sm\u011bru vyhovuje n\u011bco jin\u00e9ho a z\u00e1le\u017e\u00ed v\u017edy na va\u0161\u00ed individu\u00e1ln\u00ed situaci. Pokud n\u011bkter\u00fd z n\u00ed\u017ee uveden\u00fdch typ\u016f pohybu vyzkou\u0161\u00edte a pot\u00ed\u017ee se v\u00e1m p\u0159i tom v\u00fdznamn\u011b zhor\u0161\u00ed, zkuste ubrat na intenzit\u011b, rozsahu pohybu nebo po\u010dtu opakov\u00e1n\u00ed. V p\u0159\u00edpad\u011b, \u017ee zhor\u0161en\u00e1 bolest neustoup\u00ed, rad\u011bji s t\u00edm p\u0159esta\u0148te a zkuste n\u011bco jin\u00e9ho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S novou sportovn\u00ed aktivitou za\u010dn\u011bte pomalu. V\u017edy se p\u0159ed n\u00ed lehce zah\u0159ejte a prot\u00e1hn\u011bte. <strong>Postupn\u011b zvy\u0161ujte \u010das, intenzitu nebo po\u010det opakov\u00e1n\u00ed podle toho, jak na ni reaguj\u00ed va\u0161e kolena.<\/strong> Pro va\u0161e t\u011blo to m\u016f\u017ee b\u00fdt do t\u00e9 doby nezn\u00e1m\u00fd typ z\u00e1t\u011b\u017ee, na kterou se pot\u0159ebuje adaptovat. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b spr\u00e1vn\u00e9ho cvi\u010den\u00ed m\u016f\u017eete kolena podpo\u0159it tak\u00e9 kloubn\u00ed v\u00fd\u017eivou. S v\u00fdb\u011brem kvalitn\u00edho suplementu v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <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\"><strong>Jak vybrat nejlep\u0161\u00ed kloubn\u00ed v\u00fd\u017eivu?<\/strong><\/a>&nbsp;<\/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=\"5358,6415,8059,36322,62371,64375\" ><\/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=\"1_Plavani\"><\/span>1. Plav\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plav\u00e1n\u00ed je ide\u00e1ln\u00ed kardio aktivita, kterou m\u016f\u017eete zpravidla d\u011blat i s problematick\u00fdmi koleny. D\u00edky tomu, \u017ee v\u00e1s<strong> voda nadn\u00e1\u0161\u00ed, nedoch\u00e1z\u00ed k tak vysok\u00e9 z\u00e1t\u011b\u017ei kloub\u016f<\/strong> jako t\u0159eba p\u0159i b\u011bh\u00e1n\u00ed. <strong>Zapracujete p\u0159i tom tak\u00e9 na rozsahu pohybu kloub\u016f a jejich flexibilit\u011b. <\/strong>Z\u00e1rove\u0148 s ka\u017ed\u00fdm tempem p\u0159ekon\u00e1v\u00e1te odpor vody, co\u017e zase vede k posilov\u00e1n\u00ed cel\u00e9ho t\u011bla. P\u0159\u00ednosem plav\u00e1n\u00ed je tak\u00e9 to, \u017ee p\u0159i tom prot\u00e1hnete typicky zkr\u00e1cen\u00e9 prsn\u00ed svaly a procvi\u010d\u00edte oslaben\u00e9 mezilopatkov\u00e9 svaly, co\u017e v\u00e1m pom\u016f\u017ee i v p\u0159\u00edpad\u011b lep\u0161\u00edho dr\u017een\u00ed t\u011bla. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b klasick\u00e9ho plav\u00e1n\u00ed m\u016f\u017eete vyzkou\u0161et tak\u00e9 r\u016fzn\u00e9 lekce prob\u00edhaj\u00edc\u00ed ve vod\u011b, jako je aqua aerobik nebo posilov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud st\u00e1le nev\u00edte, jestli d\u00e1t plav\u00e1n\u00ed \u0161anci, mo\u017en\u00e1 v\u00e1s p\u0159esv\u011bd\u010d\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 benefit\u016f plav\u00e1n\u00ed, d\u00edky kter\u00fdm sko\u010d\u00edte do vody je\u0161t\u011b dnes.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg\" alt=\"Bolest kolen a plav\u00e1n\u00ed\" class=\"wp-image-491660\" title=\"Bolest kolen a plav\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Chuze_bez_nebo_s_trekingovymi_holemi\"><\/span>2. Ch\u016fze bez nebo s trekingov\u00fdmi holemi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011b\u017en\u00e1 ch\u016fze je pro na\u0161e t\u011blo<strong> nejp\u0159irozen\u011bj\u0161\u00ed aktivitou. <\/strong>Nezat\u011b\u017eujeme p\u0159i n\u00ed tolik pohybov\u00fd apar\u00e1t, ale z\u00e1rove\u0148 klouby rozpohybujeme dostate\u010dn\u011b na to, aby do\u0161lo k jejich <strong>promaz\u00e1n\u00ed synovi\u00e1ln\u00ed tekutinou. <\/strong>Ta m\u00e1 krom\u011b lubrikace kloub\u016f za \u00fakol tak\u00e9 vy\u017eivovat chrupavku, kter\u00e1 nem\u00e1 vlastn\u00ed c\u00e9vn\u00ed z\u00e1soben\u00ed. \u017diviny se k n\u00ed tak dost\u00e1vaj\u00ed zejm\u00e9na p\u0159i pohybu. I proto je d\u016fle\u017eit\u00e9 z\u016fstat aktivn\u00ed, i kdy\u017e n\u00e1m kolena ji\u017e neslou\u017e\u00ed tak dob\u0159e jako d\u0159\u00edv. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se v\u0161ak vyd\u00e1te na del\u0161\u00ed p\u011b\u0161\u00ed v\u00fdlet, bude dobr\u00fd n\u00e1pad <strong>s sebou vz\u00edt tak\u00e9 trekingov\u00e9 nebo nordic walking hole.<\/strong> D\u00edky nim zapoj\u00edte p\u0159i ch\u016fzi tak\u00e9 svaly horn\u00ed poloviny t\u011bla. Sn\u00ed\u017e\u00edte tak z\u00e1t\u011b\u017e na kolena i ky\u010dle a nejsp\u00ed\u0161 z\u00e1rove\u0148 zv\u00fd\u0161\u00edte i rychlost. Ch\u016fze s holemi nebo konkr\u00e9tn\u011b nordic walking se tak\u00e9 \u010dasto ortopedy doporu\u010duje lidem s osteopor\u00f3zou, artritidou nebo jin\u00fdm onemocn\u011bn\u00edm pohybov\u00e9ho apar\u00e1tu, zejm\u00e9na kloub\u016f.&nbsp;<\/p>\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 v\u0161e v\u00e1m p\u0159inese turistika, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <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\"><strong>Psychick\u00e1 pohoda, hubnut\u00ed a kvalitn\u011bj\u0161\u00ed sp\u00e1nek. Jak\u00e9 jsou dal\u0161\u00ed v\u00fdhody turistiky?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg\" alt=\"Ch\u016fze a bolest kolen\" class=\"wp-image-491676\" title=\"Ch\u016fze a bolest kolen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Jizda_na_kole_nebo_cyklotrenazeru\"><\/span>3. J\u00edzda na kole nebo cyklotrena\u017e\u00e9ru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>J\u00edzda na kole, rotopedu \u010di jin\u00e9m cyklotrena\u017e\u00e9ru je dal\u0161\u00ed vytrvalostn\u00ed aktivita, kter\u00e1 je b\u011b\u017en\u011b doporu\u010dov\u00e1na lidem s problematick\u00fdmi koleny. Stejn\u011b jako plav\u00e1n\u00ed a ch\u016fze ani <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklistika<\/a><strong> nep\u0159edstavuje tak vysokou z\u00e1t\u011b\u017e pro klouby. <\/strong>Rovn\u011b\u017e p\u0159i j\u00edzd\u011b na kole doch\u00e1z\u00ed k promaz\u00e1v\u00e1n\u00ed kloub\u016f a posilov\u00e1n\u00ed sval\u016f i vaz\u016f v okol\u00ed kolen. M\u016f\u017ee tak pomoci zlep\u0161it funk\u010dnost cel\u00e9ho kloubu. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i j\u00edzd\u011b na kole si ide\u00e1ln\u011b<strong> vyb\u00edrejte zpevn\u011bn\u00e9 cesty a cyklostezky.<\/strong> Naopak trail\u016fm a lesn\u00edm cest\u00e1m se rad\u011bji vyh\u00fdbejte. Velk\u00e9 v\u00fdmoly nebo nerovnosti by va\u0161im kolen\u016fm mohly je\u0161t\u011b v\u00edc ubl\u00ed\u017eit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161e o tom, co si s sebou vz\u00edt na cyklov\u00fdlet a jak jezdit bezpe\u010dn\u011b, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-bezpecne-uzit-jizdu-na-kole-7-tipu-pro-zacinajici-i-pokrocile-cyklisty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si&nbsp; bezpe\u010dn\u011b u\u017e\u00edt j\u00edzdu na kole? 7 tip\u016f pro za\u010d\u00ednaj\u00edc\u00ed i pokro\u010dil\u00e9 cyklisty.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image.png\" alt=\"Cyklistika a bolest kolen\" class=\"wp-image-491692\" title=\"Cyklistika a bolest kolen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Joga_nebo_pilates\"><\/span>4. J\u00f3ga nebo pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>J\u00f3ga nen\u00ed jen oby\u010dejn\u00e9 protahov\u00e1n\u00ed. Je to aktivita, p\u0159i kter\u00e9 zapracujete na <strong>rozsahu pohybu kloub\u016f, zlep\u0161\u00edte flexibilitu i dr\u017een\u00ed t\u011bla <\/strong>a z\u00e1rove\u0148 uvoln\u00edte i pos\u00edl\u00edte svaly. Podobn\u00e9 \u00fa\u010dinky m\u00e1 tak\u00e9 pilates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S bolest\u00ed kolen sice nem\u016f\u017eete d\u011blat v\u0161echny pozice, zejm\u00e9na ty, p\u0159i kter\u00fdch se kolena oh\u00fdbaj\u00ed do krajn\u00edch poloh, ale i tak pro v\u00e1s bude j\u00f3ga prosp\u011b\u0161n\u00e1. M\u016f\u017eete za\u010d\u00edt u <strong>klidn\u011bj\u0161\u00edch, medita\u010dn\u00edch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>typ\u016f j\u00f3gy<\/strong><\/a><strong>, <\/strong>jako je hatha, iyengar nebo kundalini. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b si zajd\u011bte na lekci, kterou v\u00e1s provede zku\u0161en\u00fd instruktor. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o j\u00f3ze a jejich benefitech na zdrav\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>J\u00f3ga: Kl\u00ed\u010d k fyzick\u00e9 a psychick\u00e9 rovnov\u00e1ze.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg\" alt=\"J\u00f3ga a bolest kolen\" class=\"wp-image-491713\" title=\"J\u00f3ga a bolest kolen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Masazni_cviky\"><\/span>5. Mas\u00e1\u017en\u00ed cviky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mas\u00edrov\u00e1n\u00ed sval\u016f nohou m\u016f\u017ee pomoci uvolnit ztuhl\u00e9 svaly, kter\u00e9 mohou b\u00fdt rovn\u011b\u017e p\u0159\u00ed\u010dinou bolav\u00fdch kolen. Zvl\u00e1dnete to i sami 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\">mas\u00e1\u017en\u00edho v\u00e1lce<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/masazni-micek-flexball-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00ed\u010dku<\/a>. Tyto pom\u016fcky jsou ide\u00e1ln\u00ed na uvoln\u011bn\u00ed h\u00fd\u017ed\u00ed, stehen i l\u00fdtek.&nbsp;<\/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>V\u00e1lec nebo m\u00ed\u010dek<\/strong> vlo\u017ete pod sval, pak na n\u011bj vlastn\u00ed vahou lehce tla\u010dte a t\u011blem prov\u00e1d\u011bjte pohyby do v\u0161ech stran. Intenzitu mas\u00e1\u017ee p\u0159i tom dok\u00e1\u017eete kontrolovat sami podle toho, jak moc budete svalem do pom\u016fcky tla\u010dit.&nbsp;<\/li>\n\n\n\n<li>Stejn\u011b tak m\u016f\u017eete vyu\u017e\u00edt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-tyc-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mas\u00e1\u017en\u00ed ty\u010d<\/strong><\/a> nebo <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\"><strong>mas\u00e1\u017en\u00ed pistol.<\/strong><\/a> S n\u00ed v\u0161ak proj\u00ed\u017ed\u011bjte pouze svaly, tedy m\u011bkk\u00e9 tk\u00e1n\u011b, a vyh\u00fdbejte se kostem a kloub\u016fm.&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>Mas\u00e1\u017en\u00ed pom\u016fcky jsou ide\u00e1ln\u00ed tak\u00e9 jako podpora regenerace. O tom, jak je pou\u017e\u00edvat, se do\u010dtete v \u010dl\u00e1nku <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?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg\" alt=\"Mas\u00e1\u017en\u00ed cviky p\u0159i bolesti kolen\" class=\"wp-image-491731\" title=\"Mas\u00e1\u017en\u00ed cviky p\u0159i bolesti kolen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"6_Protahovaci_a_uvolnovaci_cviky\"><\/span>6. Protahovac\u00ed a uvol\u0148ovac\u00ed cviky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protahovac\u00ed cviky v\u00e1m pomohou<strong> zv\u00fd\u0161it flexibilitu sval\u016f, aby funkci kolena nijak neomezovaly. <\/strong>Probl\u00e9mem toti\u017e mohou b\u00fdt zkr\u00e1cen\u00e9 svaly p\u0159edn\u00ed (kvadricepsy) \u010di zadn\u00ed (hamstringy) strany stehen. Do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny tak m\u016f\u017eete za\u0159adit n\u011bkter\u00fd z n\u00ed\u017ee uveden\u00fdch cvik\u016f, kter\u00e9 jsou obecn\u011b doporu\u010dov\u00e1ny i b\u011bhem rehabilita\u010dn\u00edch program\u016f. O jejich vhodnosti se v\u0161ak rad\u011bji pora\u010fte s ortopedem nebo fyzioterapeutem.&nbsp;<\/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>U v\u0161ech cvik\u016f plat\u00ed, \u017ee p\u0159i <strong>protahov\u00e1n\u00ed <\/strong>je pot\u0159eba v t\u00e9to pozici vydr\u017eet <strong>20\u201360 sekund<\/strong> a zopakovat to alespo\u0148 3kr\u00e1t.&nbsp;&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<h3 class=\"wp-block-heading\">1. Protahov\u00e1n\u00ed sval\u016f p\u0159edn\u00ed strany stehen (Quadriceps Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se zp\u0159\u00edma, pak pokr\u010dte koleno jedn\u00e9 nohy a rukou p\u0159it\u00e1hn\u011bte chodidlo a\u017e k h\u00fd\u017ed\u00edm (nebo kam v\u00e1s koleno pust\u00ed). Po celou dobu cviku se kolena sna\u017ete dr\u017eet vedle sebe. Stojn\u00e1 noha m\u016f\u017ee b\u00fdt lehce pokr\u010den\u00e1.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Plynule d\u00fdchejte a zkuste v t\u00e9to pozici vydr\u017eet alespo\u0148 20 sekund. Pak vyst\u0159\u00eddejte nohy. Pokud budete m\u00edt pot\u00ed\u017ee s udr\u017een\u00edm rovnov\u00e1hy, chytn\u011bte se t\u0159eba \u017eidle, p\u0159\u00edpadn\u011b hrazdy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kolena daleko od sebe, p\u0159edkl\u00e1n\u011bn\u00ed.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1-Protazeni-kvadricepsu.gif\" alt=\"Cvik na prota\u017een\u00ed stehen\" class=\"wp-image-491751\" title=\"Cvik na prota\u017een\u00ed stehen\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Prota\u017een\u00ed sval\u016f zadn\u00ed strany stehen (Hamstring Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma s chodidly vedle sebe. Pak ud\u011blejte jednou nohou mal\u00fd krok vp\u0159ed, p\u0159edklo\u0148te se s rovn\u00fdmi z\u00e1dy, zvedn\u011bte \u0161pi\u010dku p\u0159edn\u00edho chodidla a pa\u017eemi se na ni sna\u017ete dos\u00e1hnout. P\u0159edn\u00ed noha je nata\u017een\u00e1 a zadn\u00ed lehce pokr\u010den\u00e1.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Plynuje d\u00fdchejte a zkuste v t\u00e9to pozici vydr\u017eet alespo\u0148 20 sekund. Pak vyst\u0159\u00eddejte nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/2-Protazeni-hamstringu.gif\" alt=\"Prota\u017een\u00ed hamstring\u016f\" class=\"wp-image-491767\" title=\"Prota\u017een\u00ed hamstring\u016f\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Prota\u017een\u00ed sval\u016f zadn\u00ed strany stehen vle\u017ee (Lying Hamstring Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>, jednu m\u00edrn\u011b pokr\u010denou nohu zvedn\u011bte a pomoc\u00ed rukou si ji o n\u011bkolik centimetr\u016f p\u0159it\u00e1hn\u011bte bl\u00ed\u017ee k hrudn\u00edku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S ka\u017ed\u00fdm v\u00fddechem zkuste nohu p\u0159it\u00e1hnout bl\u00ed\u017ee. Takto pokra\u010dujte alespo\u0148 20 sekund. N\u00e1sledn\u011b vyst\u0159\u00eddejte nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu, zved\u00e1n\u00ed spodn\u00ed \u010d\u00e1sti zad z podlo\u017eky.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/3-Protazeni-hamstringu-stretch.gif\" alt=\"Prota\u017een\u00ed hamstring\u016f vle\u017ee\" class=\"wp-image-491784\" title=\"Prota\u017een\u00ed hamstring\u016f vle\u017ee\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prota\u017een\u00ed l\u00fdtek (Calf Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se \u010delem ke zdi nebo ose vysoko polo\u017een\u00e9 (p\u0159ibli\u017en\u011b na \u00farovni va\u0161ich ramen) na hrazd\u011b. Jednou nohou ud\u011blejte krok vp\u0159ed a lehce ji pokr\u010dte v koleni. Tu zadn\u00ed nechte nata\u017eenou. Pak se lehce p\u0159edklo\u0148te, p\u0159edpa\u017ete a dlan\u011bmi se bu\u010f op\u0159ete o ze\u010f, nebo uchopte osu. Chodidla jsou celou plochou na podlo\u017ece.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Plynule d\u00fdchejte a soust\u0159e\u010fte se na prota\u017een\u00ed l\u00fdtka zadn\u00ed nohy. V t\u00e9to poloze vydr\u017ete alespo\u0148 20 sekund a pak vyst\u0159\u00eddejte nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/4-Protazeni-lytka.gif\" alt=\"Cvik na prota\u017een\u00ed l\u00fdtek\" class=\"wp-image-491800\" title=\"Cvik na prota\u017een\u00ed l\u00fdtek\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rehabilitacni_cviky\"><\/span>7. Rehabilita\u010dn\u00ed cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tyto cviky jsou ide\u00e1ln\u00ed na <strong>pos\u00edlen\u00ed sval\u016f doln\u00edch kon\u010detin a kolenn\u00edch vaz\u016f<\/strong> (p\u0159edn\u00ed nebo zadn\u00ed k\u0159\u00ed\u017eov\u00fd vaz). Ty jsou d\u016fle\u017eit\u00e9 pro flexibilitu a stabilitu cel\u00e9ho kolene, proto bychom je m\u011bli udr\u017eovat siln\u00e9 a pru\u017en\u00e9.&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. Zved\u00e1n\u00ed nata\u017een\u00e9 nohy vsed\u011b (Seated Leg Lifts)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na <a href=\"https:\/\/gymbeam.cz\/yoga-mat-mint-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> s nata\u017een\u00fdma nohama a rovn\u00fdmi z\u00e1dy. Dlan\u011bmi se op\u0159ete za t\u011blem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u011b a pomalu zvedn\u011bte jednu nata\u017eenou nohu p\u00e1r centimetr\u016f nad podlo\u017eku. V t\u00e9to poloze 1\u20132 sekundy setrvejte, pak vra\u0165te nohu na zem a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po cel\u00e9 s\u00e9rii vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/5-Zvedani-natazenej-nohy-v-sede.gif\" alt=\"Cvik na pos\u00edlen\u00ed kolene\" class=\"wp-image-491818\" title=\"Cvik na pos\u00edlen\u00ed kolene\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Narovn\u00e1v\u00e1n\u00ed nohy s v\u00e1lcem (Straightening Leg With Roller)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> s rovn\u00fdmi z\u00e1dy a dlan\u011bmi se op\u0159ete za t\u011blem. Jednu nohu pokr\u010dte a pod koleno druh\u00e9 um\u00edst\u011bte <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u011bnov\u00fd v\u00e1lec<\/a> s hladk\u00fdm povrchem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u011b narovnejte nohu polo\u017eenou na v\u00e1lci. V t\u00e9to poloze 1\u20132 sekundy setrvejte. Pak ji vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po cel\u00e9 s\u00e9rii vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/6-Narovnani-nohy.gif\" alt=\"Cvik na pos\u00edlen\u00ed kolen s v\u00e1lcem\" class=\"wp-image-491834\" title=\"Cvik na pos\u00edlen\u00ed kolen s v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. M\u016fstek (Glute Bridge)<\/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 ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a chodidla nechte na zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/07-Bridge.gif\" alt=\"Jak pos\u00edlit kolena?\" class=\"wp-image-491850\" title=\"Jak pos\u00edlit kolena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Zved\u00e1n\u00ed nata\u017een\u00e9 nohy na boku (Side Lying Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na bok, spodn\u00ed rukou si podlo\u017ete hlavu a horn\u00ed pokr\u010dte a polo\u017ete dlan\u00ed na zem. Spodn\u00ed nohu pak pokr\u010dte v koleni a horn\u00ed nechte nata\u017eenou.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte horn\u00ed nata\u017eenou nohu vzh\u016fru (alespo\u0148 30 cm nad zem) a pot\u00e9 ji kontrolovan\u011b spus\u0165te dol\u016f. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po cel\u00e9 s\u00e9rii vym\u011b\u0148te stranu.&nbsp;<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/8-Zvedani-natazenej-nohy-na-boku.gif\" alt=\"Jak pos\u00edlit bo\u010dn\u00ed stranu kolene?\" class=\"wp-image-491868\" title=\"Jak pos\u00edlit bo\u010dn\u00ed stranu kolene?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Leg press s posilovac\u00ed gumou (Resistance Band Leg Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>. Pak pokr\u010dte jednu nohu a koleno p\u0159it\u00e1hn\u011bte k hrudn\u00edku. Vezm\u011bte dlouhou <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a>, chytn\u011bte ji rukama za opa\u010dn\u00e9 konce a st\u0159edn\u00ed \u010d\u00e1st\u00ed ji zah\u00e1kn\u011bte za chodidlo pokr\u010den\u00e9 nohy.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zatla\u010dte chodidlem do gumy a nohu narovnejte. Pak ji vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. A\u017e dokon\u010d\u00edte celou s\u00e9rii, vym\u011b\u0148te nohy.&nbsp;&nbsp;<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/9-Leg-press-s-gumou.gif\" alt=\"Jak cvi\u010dit leg press s posilovac\u00ed gumou?\" class=\"wp-image-491885\" title=\"Jak cvi\u010dit leg press s posilovac\u00ed gumou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. V\u00fdpon (Calf Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se zp\u0159\u00edma a ruce dejte v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem odlepte paty od zem\u011b a v\u00e1hu t\u011bla p\u0159eneste na \u0161pi\u010dky. Pak se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/10-Calf-raise.gif\" alt=\"Jak cvi\u010dit v\u00fdpony?\" class=\"wp-image-491901\" title=\"Jak cvi\u010dit v\u00fdpony?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevhodne_sportovni_aktivity\"><\/span>Nevhodn\u00e9 sportovn\u00ed aktivity<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkter\u00e9 sportovn\u00ed aktivity jsou naopak <strong>p\u0159i pot\u00ed\u017e\u00edch s koleny nevhodn\u00e9.<\/strong> Mohly by v\u00e9st ke zhor\u0161en\u00ed bolesti a dal\u0161\u00edch p\u0159\u00edznak\u016f. Stejn\u011b jako u vhodn\u00e9ho cvi\u010den\u00ed i zde v\u0161ak plat\u00ed, \u017ee je to v\u017edy na individu\u00e1ln\u00edm uv\u00e1\u017een\u00ed a konkr\u00e9tn\u00edm doporu\u010den\u00ed l\u00e9ka\u0159e. N\u011bkomu, kdo m\u00e1 pot\u00ed\u017ee s koleny, mohou i tyto druhy sport\u016f vyhovovat.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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>Pat\u0159\u00ed mezi n\u011b typy <strong>cvi\u010den\u00ed s vysok\u00fdm dopadem na klouby<\/strong> (high impact activities).&nbsp;<\/li>\n\n\n\n<li>Jedn\u00e1 se o v\u00fdskoky, d\u0159epy a v\u00fdpady s v\u00fdskokem, ly\u017eov\u00e1n\u00ed, snowboarding, b\u011bh, crossfit, sk\u00e1k\u00e1n\u00ed se <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlem<\/a>, fotbal, basketbal, tenis a dal\u0161\u00ed kolektivn\u00ed sporty.&nbsp;<\/li>\n\n\n\n<li>Pokud nejsou pot\u00ed\u017ee s koleny akutn\u00ed, m\u016f\u017ee sta\u010dit je p\u0159i t\u011bchto aktivit\u00e1ch podpo\u0159it <a href=\"https:\/\/gymbeam.cz\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u00e1\u017e\u00ed<\/a> nebo nechat (nejl\u00e9pe profesion\u00e1ln\u011b) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kineziologicka-tejpovaci-paska-k-tape-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zatejpovat<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Pro lidi se zdrav\u00fdmi koleny jsou tyto aktivity naopak p\u0159\u00ednosn\u00e9.<\/strong> Kdy\u017e se to s nimi nep\u0159eh\u00e1n\u00ed, funguj\u00ed jako skv\u011bl\u00e1 prevence onemocn\u011bn\u00ed kloub\u016f. Pom\u00e1haj\u00ed s pos\u00edlen\u00edm sval\u016f, vaz\u016f a dal\u0161\u00edch oporn\u00fdch struktur kloub\u016f. Krom\u011b toho podporuj\u00ed hustotu kostn\u00ed hmoty, promaz\u00e1v\u00e1n\u00ed kloubu a funkci chrupavky. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/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 tom, jak\u00fd vliv m\u00e1 b\u011bh\u00e1n\u00ed na zdrav\u00ed kloub\u016f, p\u0159e\u010dtete si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/poskozuje-behani-kolena-a-dalsi-klouby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Po\u0161kozuje b\u011bh\u00e1n\u00ed kolena a dal\u0161\u00ed klouby?<\/strong><\/a>&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=\"Problemum_s_pohybovym_aparatem_jsme_se_venovali_i_v_dalsich_clancich\"><\/span>Probl\u00e9m\u016fm s pohybov\u00fdm apar\u00e1tem jsme se v\u011bnovali i v dal\u0161\u00edch \u010dl\u00e1nc\u00edch:<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1p\u00ed v\u00e1s bolest zad? Odpov\u011b\u010f na to, co ji nej\u010dast\u011bji zp\u016fsobuje a jak to \u0159e\u0161it, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a><\/li>\n\n\n\n<li>O tom, co m\u016f\u017ee st\u00e1t za bolest\u00ed lokte, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tenisovy-a-golfovy-loket-co-je-zpusobuje-a-jak-se-jich-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tenisov\u00fd a golfov\u00fd loket: Co je zp\u016fsobuje a jak se jich zbavit?<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete tak\u00e9 dozv\u011bd\u011bt, jak postupovat p\u0159i poran\u011bn\u00ed sval\u016f, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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?<\/strong><\/a><\/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>Sportovn\u00ed aktivity by z va\u0161eho \u017eivota nem\u011bly zmizet ani v momentu, kdy za\u010dnete m\u00edt pot\u00ed\u017ee s koleny. M\u00edsto toho je lep\u0161\u00ed se<strong> zam\u011b\u0159it na vhodn\u00e9 druhy cvi\u010den\u00ed, kter\u00e9 prosp\u011bj\u00ed nejen va\u0161\u00ed kondici. <\/strong>Mohou podpo\u0159it tak\u00e9 pohyblivost a celkovou funk\u010dnost kolenn\u00edho kloubu. Jako kardio aktivitu vyzkou\u0161ejte nap\u0159\u00edklad ch\u016fzi, plav\u00e1n\u00ed nebo cyklistiku. S posilov\u00e1n\u00edm a zlep\u0161en\u00edm rozsahu pohybu kolene zase pom\u016f\u017ee j\u00f3ga nebo speci\u00e1ln\u00ed protahovac\u00ed \u010di rehabilita\u010dn\u00ed cviky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a zn\u00e1te n\u011bkoho, koho po\u0159\u00e1d bol\u00ed kolena, sd\u00edlejte ho s n\u00edm. Mo\u017en\u00e1 mu tak pom\u016f\u017eete naj\u00edt vhodn\u00e9 sportovn\u00ed aktivity.&nbsp;<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/complex-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Joint Supplements\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 kolen dok\u00e1\u017ee po\u0159\u00e1dn\u011b znep\u0159\u00edjemnit sportov\u00e1n\u00ed i ka\u017edodenn\u00ed \u017eivot. Na\u0161t\u011bst\u00ed existuj\u00ed aktivity, kter\u00e9 klouby tolik nezat\u011b\u017euj\u00ed. Krom\u011b nich najdete v \u010dl\u00e1nku konkr\u00e9tn\u00ed cviky, kter\u00e9 mohou pomoci obnovit pohyblivost a funk\u010dnost kolene. <\/p>\n","protected":false},"author":129,"featured_media":491625,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,6789,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-491606","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-klouby","10":"tag-zdravi","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak cvi\u010dit s bolav\u00fdmi koleny? 7 vhodn\u00fdch sportovn\u00edch aktivit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vhodn\u00e9 a nevhodn\u00e9 sporty p\u0159i bolesti kolenn\u00edho kloubu. 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