{"id":427726,"date":"2023-03-27T10:00:00","date_gmt":"2023-03-27T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427726"},"modified":"2026-04-16T09:52:45","modified_gmt":"2026-04-16T07:52:45","slug":"seznam-cviku-deltove-svaly-a-trapezy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/","title":{"rendered":"9 nejlep\u0161\u00edch cvik\u016f na ramena"},"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\/seznam-cviku-deltove-svaly-a-trapezy\/#Jak_trenovat_ramena\" title=\"Jak tr\u00e9novat ramena?\">Jak tr\u00e9novat ramena?<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#9_nejucinnejsich_cviku_na_ramena\" title=\"9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na ramena\">9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na ramena<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#1_Upazovani_s_jednoruckami_Dumbbell_Lateral_Raise\" title=\"1. Upa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Lateral Raise)\">1. Upa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Lateral Raise)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#2_Predpazovani_s_jednoruckami_Dumbbell_Front_Raise\" title=\"2. P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Front Raise)\">2. P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Front Raise)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#3_Arnoldovy_tlaky_Arnold_Dumbbell_Press\" title=\"3. Arnoldovy tlaky (Arnold Dumbbell Press)\">3. Arnoldovy tlaky (Arnold Dumbbell Press)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#4_Tlaky_s_jednoruckami_vsede_Seated_Dumbbell_Press\" title=\"4. Tlaky s jednoru\u010dkami vsed\u011b (Seated Dumbbell Press)\">4. Tlaky s jednoru\u010dkami vsed\u011b (Seated Dumbbell Press)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#5_Tlaky_s_osou_vsede_Seated_Barbell_Press\" title=\"5. Tlaky s osou vsed\u011b (Seated Barbell Press)\">5. Tlaky s osou vsed\u011b (Seated Barbell Press)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#6_Tlaky_s_osou_vestoje_Barbell_Press\" title=\"6. Tlaky s osou vestoje (Barbell Press)\">6. Tlaky s osou vestoje (Barbell Press)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#7_Predpazeni_s_kotoucem_a_rotaci_Bus_Driver\" title=\"7. P\u0159edpa\u017een\u00ed s kotou\u010dem a rotac\u00ed (Bus Driver)\">7. P\u0159edpa\u017een\u00ed s kotou\u010dem a rotac\u00ed (Bus Driver)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#8_Upazovani_na_spodni_kladce_Single_Arm_Cable_Lateral_Raise\" title=\"8. Upa\u017eov\u00e1n\u00ed na spodn\u00ed kladce (Single Arm Cable Lateral Raise)\">8. Upa\u017eov\u00e1n\u00ed na spodn\u00ed kladce (Single Arm Cable Lateral Raise)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#9_Pritahovani_horni_kladky_k_obliceji_Face_Pulls\" title=\"9. P\u0159itahov\u00e1n\u00ed horn\u00ed kladky k obli\u010deji (Face Pulls)\">9. P\u0159itahov\u00e1n\u00ed horn\u00ed kladky k obli\u010deji (Face Pulls)<\/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\/seznam-cviku-deltove-svaly-a-trapezy\/#Jak_na_efektivni_trenink_ramen\" title=\"Jak na efektivn\u00ed tr\u00e9nink ramen?\">Jak na efektivn\u00ed tr\u00e9nink ramen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/#Kam_dal\" title=\"Kam d\u00e1l? &nbsp;\">Kam d\u00e1l? &nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/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>9<\/strong> nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na ramena pat\u0159\u00ed <strong>Arnoldovy tlaky, upa\u017eov\u00e1n\u00ed s jednoru\u010dkami, tlaky s osou vestoje (Military Press), p\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/strong> a <strong>p\u0159itahov\u00e1n\u00ed horn\u00ed kladky k obli\u010deji (Face Pulls).<\/strong> Komplexn\u00ed tr\u00e9nink ramen posiluje v\u0161echny t\u0159i \u010d\u00e1sti deltov\u00e9ho svalu (<em>m. deltoideus<\/em>): p\u0159edn\u00ed, st\u0159edn\u00ed a zadn\u00ed, jeho\u017e hlavn\u00ed funkc\u00ed je stabilizace ramenn\u00edho kloubu a abdukce ramene. Cviky jsou vhodn\u00e9 <strong>pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong> Na jejich proveden\u00ed posta\u010d\u00ed jednoru\u010dky, osa s kotou\u010di, nastaviteln\u00e1 lavice a kladky, p\u0159i\u010dem\u017e p\u0159i ka\u017ed\u00e9m cviku je d\u016fle\u017eit\u00e1 aktivace st\u0159edu t\u011bla.<\/p>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci vol\u00ed <strong>2\u20133<\/strong> cviky ve <strong>3<\/strong> pracovn\u00edch s\u00e9ri\u00edch po <strong>8\u201312<\/strong> opakov\u00e1n\u00edch p\u0159i z\u00e1t\u011b\u017ei <strong>60\u201375 % 1RM<\/strong> (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed),<strong> <\/strong>pokro\u010dil\u00ed n\u00e1ro\u010dnost zvy\u0161uj\u00ed p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee nebo volbou obt\u00ed\u017en\u011bj\u0161\u00ed varianty cviku. Tr\u00e9nink ramen za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> samostatn\u011b nebo v kombinaci se z\u00e1dy, p\u0159i\u010dem\u017e regenerace sval\u016f po silov\u00e9m tr\u00e9ninku trv\u00e1 pr\u016fm\u011brn\u011b <strong>24\u201372 hodin<\/strong>. Siln\u00e9 deltov\u00e9 svaly zlep\u0161uj\u00ed sportovn\u00ed v\u00fdkon a buduj\u00ed trup do tvaru obr\u00e1cen\u00e9ho troj\u00faheln\u00edku. U \u017een nav\u00edc opticky zu\u017euj\u00ed pas.<\/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>\u0160irok\u00e1 a kulat\u00e1 ramena jsou<strong> korunou siln\u00fdch pa\u017e\u00ed. <\/strong>R\u00e1muj\u00ed horn\u00ed polovinu t\u011bla, kter\u00e1 d\u00edky nim z\u00edsk\u00e1v\u00e1 tvar obr\u00e1cen\u00e9ho troj\u00faheln\u00edku. Ten je c\u00edlem snad v\u0161ech kulturist\u016f a fitness sportovc\u016f vzhledem k tomu, \u017ee d\u00e1v\u00e1 postav\u011b atletick\u00fd vzhled. Pak <strong>kr\u00e1sn\u011b vynikne tak\u00e9 \u00fazk\u00fd pas,<\/strong> co\u017e ocen\u00ed rovn\u011b\u017e \u017eeny. P\u0159i tr\u00e9ninku ramen v\u0161ak nesta\u010d\u00ed vsadit na jednu kartu v podob\u011b tlak\u016f s jednoru\u010dkami nebo military pressy, ale je t\u0159eba se zam\u011b\u0159it na cviky, kter\u00e9 je procvi\u010d\u00ed v cel\u00e9m rozsahu.&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=\"Jak_trenovat_ramena\"><\/span>Jak tr\u00e9novat ramena?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly ramen <em>(Musculus Deltoideus),<\/em> zn\u00e1m\u00e9 i jako deltov\u00e9 svaly, se skl\u00e1daj\u00ed z p\u0159edn\u00ed (anterior deltoid), st\u0159edn\u00ed (medial\/lateral deltoid) a zadn\u00ed (posterior deltoid) \u010d\u00e1sti. Jejich hlavn\u00ed funkc\u00ed je stabilizace ramenn\u00edho kloubu a abdukce ramene (upa\u017een\u00ed) neboli zvednut\u00ed ruky.<strong> Siln\u00e9 delty jsou d\u016fle\u017eit\u00e9 nejen p\u0159i sportu<\/strong> (h\u00e1zen\u00ed, zved\u00e1n\u00ed z\u00e1t\u011b\u017ee nad hlavu), <strong>ale tak\u00e9 v b\u011b\u017en\u00e9m \u017eivot\u011b,<\/strong> kdy\u017e se nap\u0159\u00edklad natahujete pro d\u00f3zu s <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinem<\/a> z horn\u00ed police nebo se t\u0159eba pust\u00edte do vymalov\u00e1n\u00ed bytu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro tr\u00e9nink ramen plat\u00ed stejn\u00e1 pravidla, jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed. P\u0159ed jeho za\u010d\u00e1tkem nezapome\u0148te na zah\u0159\u00e1t\u00ed a rozh\u00fdb\u00e1n\u00ed sval\u016f, t\u0159eba pomoc\u00ed krou\u017een\u00ed ramen do obou sm\u011br\u016f. D\u00edky tomu je p\u0159iprav\u00edte na z\u00e1t\u011b\u017e a chr\u00e1n\u00edte p\u0159ed zran\u011bn\u00edm. Pak p\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st a klidn\u011b za\u010dn\u011bte s men\u0161\u00ed vahou. Nejprve se <strong>zam\u011b\u0159te na nau\u010den\u00ed spr\u00e1vn\u00e9 techniky a a\u017e pak s\u00e1hn\u011bte po v\u011bt\u0161\u00ed \u010dince.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink ramen v posilovn\u011b. Pro za\u010d\u00e1tek si sta\u010d\u00ed vybrat zhruba <strong>2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 8\u201312 opakov\u00e1n\u00ed <\/strong>v s\u00e9rii. Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 60\u201375 % 1 RM (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). Tr\u00e9nink ramen pak za\u0159ad\u00edte bu\u010f samostatn\u011b, nebo v kombinaci se <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\u00e1dy<\/a> \u010di jinou parti\u00ed, ide\u00e1ln\u011b <strong>2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Jak tr\u00e9novat ramena? \" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"Jak tr\u00e9novat ramena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-2048x1368.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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_nejucinnejsich_cviku_na_ramena\"><\/span>9 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na ramena<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvik\u016f na ramena existuje cel\u00e1 \u0159ada. Do dne\u0161n\u00edho \u010dl\u00e1nku jsme v\u0161ak vybrali ty nejefektivn\u011bj\u0161\u00ed. Na jejich odcvi\u010den\u00ed v\u00e1m bude sta\u010dit <strong>b\u011b\u017en\u00e9 vybaven\u00ed posilovny, jako je <\/strong><a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nastaviteln\u00e1 lavice<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>olympijsk\u00e1 osa<\/strong><\/a><strong> s <\/strong><a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kotou\u010di<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jednoru\u010dky<\/strong><\/a><strong> a kladky. <\/strong>Pak u\u017e z\u00e1le\u017e\u00ed jen na v\u00e1s, kter\u00e9 cviky se rozhodnete p\u0159idat do tr\u00e9ninku a jak velkou z\u00e1t\u011b\u017e zvol\u00edte. U n\u011bkter\u00fdch cvik\u016f si m\u016f\u017eete vybrat z\u00e1kladn\u00ed variantu nebo vyzkou\u0161et jeji modifikaci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i ka\u017ed\u00e9m cviku <strong>myslete nejen na zapojen\u00ed sval\u016f ramen, ale tak\u00e9 na aktivovan\u00fd st\u0159ed t\u011bla (CORE).<\/strong> To v\u00e1m pom\u016f\u017ee se spr\u00e1vnou technikou a dr\u017een\u00edm t\u011bla.&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_Upazovani_s_jednoruckami_Dumbbell_Lateral_Raise\"><\/span>1. Upa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Lateral Raise)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky<\/a> uchopte ob\u011bma rukama. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b. Pa\u017ee lehce pokr\u010dte v loktech pod\u00e9l t\u011bla a dlan\u011b sm\u011b\u0159ujte k bok\u016fm. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem upa\u017ete tak, \u017ee lokty z\u016fst\u00e1vaj\u00ed st\u00e1le m\u00edrn\u011b pokr\u010den\u00e9. Sna\u017ete se dostat \u010dinky do v\u00fd\u0161e va\u0161ich ramen nebo lehce nad. V horn\u00ed pozici m\u016f\u017eete za\u0159adit sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem pomalu vra\u0165te \u010dinku do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, mal\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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Jak cvi\u010dit upa\u017eov\u00e1n\u00ed s jednoru\u010dkami?\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upa\u017eov\u00e1n\u00ed s jednoru\u010dkou (Arm Standing Dumbbell Lateral Raise)<\/h4>\n\n\n\n<p>Jako alternativu m\u016f\u017eete nejprve odcvi\u010dit s\u00e9rii jen na jednu pa\u017ei a pak na druhou. D\u00edky tomu se m\u016f\u017eete l\u00e9pe soust\u0159edit na spr\u00e1vn\u00e9 proveden\u00ed.&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=\"2_Predpazovani_s_jednoruckami_Dumbbell_Front_Raise\"><\/span>2. P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami (Dumbbell Front Raise)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte jednoru\u010dky ob\u011bma rukama nadhmatem p\u0159ed stehny. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b. Pa\u017ee lehce pokr\u010dte v loktech pod\u00e9l t\u011bla a dlan\u011b sm\u011b\u0159ujte k bok\u016fm. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem p\u0159edpa\u017ete. Lokty nechte m\u00edrn\u011b pokr\u010den\u00e9 a \u010dinky zkuste dostat do v\u00fd\u0161ky nad ramena. V horn\u00ed pozici m\u016f\u017eete za\u0159adit sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem pomalu vra\u0165te \u010dinku do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Jak cvi\u010dit p\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami?\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkou (Sigle Arm Dumbbell Front Raise)<\/h4>\n\n\n\n<p>Sta\u010dit v\u00e1m bude i jedna jednoru\u010dka. Nejprve odcvi\u010d\u00edte s\u00e9rii na jednu pa\u017ei a pak na druhou, d\u00edky \u010demu\u017e budete l\u00e9pe kontrolovat spr\u00e1vnou techniku.&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=\"4473,6421,36025,50953,50959,73135\" ><\/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<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_Arnoldovy_tlaky_Arnold_Dumbbell_Press\"><\/span>3. Arnoldovy tlaky (Arnold Dumbbell Press)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na posilovac\u00ed lavici se vzp\u0159\u00edmen\u00fdmi z\u00e1dy, nohy pokr\u010dte v kolenou a chodidla zap\u0159ete do podlo\u017eky. Uchopte jednoru\u010dky, zvedn\u011bte je do v\u00fd\u0161e ramen p\u0159ed hrudn\u00edk a dlan\u011b vyto\u010dte k sob\u011b. Z\u00e1p\u011bst\u00ed se sna\u017ete dr\u017eet rovn\u011b. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem zvedejte ruce do vzpa\u017een\u00ed. Sou\u010dasn\u011b plynule ot\u00e1\u010dejte \u010dinky tak, aby v horn\u00ed poloze dlan\u011b sm\u011b\u0159ovaly vp\u0159ed. Pot\u00e9 se s n\u00e1dechem pomalu vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Jak cvi\u010dit arnoldovy tlaky?\" class=\"wp-image-427857\" title=\"Jak cvi\u010dit arnoldovy tlaky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Arnoldovy tlaky jednou rukou (Single Arm Arnold Dumbbell Press)<\/h4>\n\n\n\n<p>Jako alternativu m\u016f\u017eete nejprve odcvi\u010dit s\u00e9rii na jednu pa\u017ei a pak na druhou. D\u00edky tomu se taky m\u016f\u017eete l\u00e9pe soust\u0159edit na spr\u00e1vn\u00e9 proveden\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Arnoldovy tlaky s kettlebellem ( Arnold Kettlebell Press)<\/h4>\n\n\n\n<p>Na tento cvik se hod\u00ed tak\u00e9 jeden nebo dva kettlebelly. Chy\u0165te je za horn\u00ed \u010d\u00e1st rukojeti a cvi\u010dte stejn\u011b jako s \u010dinkami.<\/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=\"4_Tlaky_s_jednoruckami_vsede_Seated_Dumbbell_Press\"><\/span>4. Tlaky s jednoru\u010dkami vsed\u011b (Seated Dumbbell Press)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed lavici<\/a> se vzp\u0159\u00edmen\u00fdmi z\u00e1dy, nohy pokr\u010dte v kolenou a chodidla pevn\u011b zap\u0159ete do podlo\u017eky. Uchopte jednoru\u010dky, zvedn\u011bte je do v\u00fd\u0161e ramen a dlan\u011b vyto\u010dte vp\u0159ed. Z\u00e1p\u011bst\u00ed dr\u017ete rovn\u011b. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem vzpa\u017ete do napnut\u00fdch lokt\u016f. Dlan\u011b po celou dobu sm\u011b\u0159uj\u00ed vp\u0159ed. Pot\u00e9 se s n\u00e1dechem pomalu vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Jak cvi\u010dit tlaky s jednoru\u010dkami v sed\u011b?\" class=\"wp-image-427872\" title=\"Jak cvi\u010dit tlaky s jednoru\u010dkami v sed\u011b?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tlaky s jednoru\u010dkou vsed\u011b (Single Arm Seated Dumbbell Press)<\/h4>\n\n\n\n<p>Pa\u017ee m\u016f\u017eete zvedat tak\u00e9 st\u0159\u00eddav\u011b nebo i s jednou jednoru\u010dkou. Prvn\u011b tak odcvi\u010d\u00edte s\u00e9rii na jednu pa\u017ei a pak na druhou.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Tlaky s kettlebelly vsed\u011b (Seated Kettlebell Press)<\/h4>\n\n\n\n<p>Na stejn\u00fd cvik m\u016f\u017eete pou\u017e\u00edt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Chytnete je za horn\u00ed \u010d\u00e1st rukojeti a cvi\u010d\u00edte stejn\u011b jako s \u010dinkami. Pokud m\u00e1te k dispozici pouze jeden kettlebell, nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.&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=\"5_Tlaky_s_osou_vsede_Seated_Barbell_Press\"><\/span>5. Tlaky s osou vsed\u011b (Seated Barbell Press)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na posilovac\u00ed lavici se vzp\u0159\u00edmen\u00fdmi z\u00e1dy, nohy pokr\u010dte v kolenou a chodidla pevn\u011b zap\u0159ete do podlo\u017eky. Uchopte <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\">osu<\/a> nadhmatem a zvedn\u011bte ji pod bradu p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bst\u00ed dr\u017ete rovn\u011b. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem zvedejte ruce do vzpa\u017een\u00ed. Pot\u00e9 se s n\u00e1dechem plynule vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Jak cvi\u010dit tlaky s osou v sed\u011b?\" class=\"wp-image-427888\" title=\"Jak cvi\u010dit tlaky s osou v sed\u011b?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Tlaky_s_osou_vestoje_Barbell_Press\"><\/span>6. Tlaky s osou vestoje (Barbell Press)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">osu<\/a> nadhmatem ob\u011bma rukama. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Zvedn\u011bte osu a\u017e pod bradu t\u011bsn\u011b p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bstn\u00ed dr\u017ete rovn\u011b, ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem vzpa\u017ete. Pot\u00e9 s n\u00e1dechem plynule vra\u0165te ty\u010d do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Jak cvi\u010dit tlaky s osou ve stoje?\" class=\"wp-image-427918\" title=\"Jak cvi\u010dit tlaky s osou ve stoje?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Predpazeni_s_kotoucem_a_rotaci_Bus_Driver\"><\/span>7. P\u0159edpa\u017een\u00ed s kotou\u010dem a rotac\u00ed (Bus Driver)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte kotou\u010d ob\u011bma rukama za bo\u010dn\u00ed strany. Narovnejte se s m\u00edrn\u011b pokr\u010den\u00fdmi koleny a kotou\u010d dr\u017ete nata\u017een\u00fdma rukama p\u0159ed stehny. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem p\u0159edpa\u017ete a z\u00e1rove\u0148 kotou\u010d vyto\u010dte ve sm\u011bru hodinov\u00fdch ru\u010di\u010dek, \u010d\u00edm\u017e se jedna ruka dostane nahoru a druh\u00e1 dol\u016f. Pak ho vra\u0165te do v\u00fdchoz\u00ed polohy a zase p\u0159edpa\u017ete a vyto\u010dte proti sm\u011bru hodinov\u00fdch ru\u010di\u010dek. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Jak cvi\u010dit p\u0159edpa\u017een\u00ed s kotou\u010dem na ramena?\" class=\"wp-image-427971\" title=\"Jak cvi\u010dit p\u0159edpa\u017een\u00ed s kotou\u010dem na ramena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. P\u0159edpa\u017een\u00ed s jednoru\u010dkou a rotac\u00ed (Dumbbell Bus Driver)<\/h4>\n\n\n\n<p>Na tento cvik m\u016f\u017eete pou\u017e\u00edt tak\u00e9 jednoru\u010dku. Chy\u0165te ji za konce (kotou\u010dov\u00e9 \u010d\u00e1sti) a pak cvi\u010dte stejn\u011b jako s kotou\u010dem.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Ot\u00e1\u010den\u00ed kotou\u010de v p\u0159edpa\u017een\u00ed (Plate Front Raise With Rotation)<\/h4>\n\n\n\n<p>Dal\u0161\u00ed alternativou je v\u00fddr\u017e v p\u0159edpa\u017een\u00ed se st\u0159\u00eddav\u00fdm ot\u00e1\u010den\u00edm kotou\u010de na jednu a pak druhou stranu.<\/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=\"8_Upazovani_na_spodni_kladce_Single_Arm_Cable_Lateral_Raise\"><\/span>8. Upa\u017eov\u00e1n\u00ed na spodn\u00ed kladce (Single Arm Cable Lateral Raise)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f stranou ke kladkostroji. Rukou, kter\u00e1 je od n\u011bj vzd\u00e1len\u011bj\u0161\u00ed, uchopte adapt\u00e9r p\u0159ipojen\u00fd na spodn\u00ed kladce, narovnejte se a adapt\u00e9r dr\u017ete lehce pokr\u010denou pa\u017e\u00ed p\u0159ed horn\u00ed \u010d\u00e1st\u00ed stehen. Druhou ruku si m\u016f\u017eete d\u00e1t v bok. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem upa\u017ete tak, \u017ee loket z\u016fst\u00e1v\u00e1 m\u00edrn\u011b pokr\u010den\u00fd. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pak se plynule vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed s\u00e9rie se oto\u010dte druh\u00fdm bokem a prove\u010fte cvik na druhou ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Jak cvi\u010dit upa\u017eov\u00e1n\u00ed na spodn\u00ed kladce?\" class=\"wp-image-427935\" title=\"Jak cvi\u010dit upa\u017eov\u00e1n\u00ed na spodn\u00ed kladce?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Pritahovani_horni_kladky_k_obliceji_Face_Pulls\"><\/span>9. P\u0159itahov\u00e1n\u00ed horn\u00ed kladky k obli\u010deji (Face Pulls)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f \u010delem ke kladkostroji. Ob\u011bma rukama uchopte lanov\u00fd adapt\u00e9r p\u0159ipojen\u00fd k horn\u00ed kladce. Narovnejte se a p\u0159edpa\u017ete s m\u00edrn\u011b pokr\u010den\u00fdmi lokty. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem kontrolovan\u00fdm pohybem p\u0159it\u00e1hn\u011bte adapt\u00e9r sm\u011brem k \u010delu. Krom\u011b ramen se soust\u0159e\u010fte tak\u00e9 na zapojen\u00ed mezilopatkov\u00fdch sval\u016f. Lokty dr\u017ete ve stejn\u00e9 v\u00fd\u0161ce jako ramena. V p\u0159ita\u017een\u00ed m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pak se plynule vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nekontrolovan\u00fd pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e. <\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Jak cvi\u010dit face pulls na ramena?\" class=\"wp-image-427987\" title=\"Jak cvi\u010dit face pulls na ramena?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_efektivni_trenink_ramen\"><\/span>Jak na efektivn\u00ed tr\u00e9nink ramen?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00edce o tom, na co si d\u00e1t pozor p\u0159i tr\u00e9ninku ramen, se dozv\u00edte v na\u0161em videu.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na ramena | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Da31FUmEl_0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l? &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b poskl\u00e1dat tr\u00e9ninkov\u00fd pl\u00e1n? O tom se dozv\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/li>\n\n\n\n<li>Nastavit spr\u00e1vnou tr\u00e9ninkovou z\u00e1t\u011b\u017e v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek<strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee tak\u00e9 hled\u00e1te \u00fa\u010dinn\u00e9 cviky na z\u00e1da, najdete je v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>9 nejlep\u0161\u00edch cvik\u016f na z\u00e1da.<\/strong><\/a><\/li>\n\n\n\n<li>Pro komplexn\u00ed tr\u00e9nink horn\u00edch kon\u010detin nezapome\u0148te ani na biceps a triceps. Cviky na biceps jsou v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8 nejlep\u0161\u00edch cvik\u016f na biceps<\/strong><\/a> a inspiraci na tr\u00e9nink triceps\u016f si m\u016f\u017eete vz\u00edt z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f na triceps.<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem r\u016fst svalov\u00e9 hmoty, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat.<\/strong><\/a><\/li>\n\n\n\n<li>Chcete si spo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed a makro\u017eivin podle va\u0161eho c\u00edle? Pak v\u00e1m pom\u016f\u017ee na\u0161e<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"> <strong>Online kalkula\u010dka e<\/strong><\/a><strong><a aria-label=\"n (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\">n<\/a><\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"><strong>ergetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e budete ramen\u016fm v\u011bnovat dostate\u010dn\u00fd tr\u00e9ninkov\u00fd prostor, m\u016f\u017eete se t\u011b\u0161it na<strong> zpevn\u011bn\u00ed, zes\u00edlen\u00ed i r\u016fst deltov\u00fdch sval\u016f. <\/strong>Po n\u011bjak\u00e9 dob\u011b i \u0161ir\u0161\u00ed tvar trupu, kter\u00fd opticky z\u00fa\u017e\u00ed v\u00e1\u0161 pas. V tr\u00e9ninkov\u00e9m pl\u00e1nu ale nezapome\u0148te na tlaky s osou, upa\u017eov\u00e1n\u00ed s jednoru\u010dkami nebo cviky s kladkou na ramena. <strong>D\u00edky r\u016fzn\u00fdm variant\u00e1m budete m\u00edt v tr\u00e9ninku cviky na v\u0161echny 3 \u010d\u00e1sti deltu. <\/strong>V\u017edy se ale soust\u0159e\u010fte na dobrou techniku, proc\u00edt\u011bn\u00ed svalu a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b. Tr\u00e9nink ramen odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci.&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? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink ramen.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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>Jak na \u0161irok\u00e1 a kulat\u00e1 ramena? Vyzkou\u0161ejte 8 \u00fa\u010dinn\u00fdch cvik\u016f a jejich variant s jednoru\u010dkami, osou a dal\u0161\u00edmi pom\u016fckami, kter\u00e9 najdete v ka\u017ed\u00e9 posilovn\u011b. <\/p>\n","protected":false},"author":129,"featured_media":427742,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6405,7185,7257],"filter_section":[13872,13011,13874],"filter_attribute":[13012,13026],"class_list":{"0":"post-427726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-cs","10":"tag-rust-svalove-hmoty","11":"tag-silovy-trenink","12":"filter_attribute-cviky-na-ramena","13":"filter_attribute-spravna-technika-cvicenia","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>9 nejlep\u0161\u00edch cvik\u016f na ramena - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk efektivn\u00edch cvik\u016f na \u0161irok\u00e1 a kulat\u00e1 ramena. 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