{"id":430042,"date":"2023-03-27T14:10:28","date_gmt":"2023-03-27T12:10:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430042"},"modified":"2025-05-09T11:16:21","modified_gmt":"2025-05-09T09:16:21","slug":"zoznam-cvikov-deltove-svaly-a-trapezy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/","title":{"rendered":"9 najlep\u0161\u00edch cvikov na ramen\u00e1"},"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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#Ako_trenovat_ramena\" title=\"Ako tr\u00e9nova\u0165 ramen\u00e1?\">Ako tr\u00e9nova\u0165 ramen\u00e1?<\/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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#9_najucinnejsich_cvikov_na_ramena\" title=\"9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na ramen\u00e1\">9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na ramen\u00e1<\/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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#1_Upazovanie_s_jednoruckami_Dumbbell_Lateral_Raise\" title=\"1. Upa\u017eovanie s jednoru\u010dkami (Dumbbell Lateral Raise)\">1. Upa\u017eovanie 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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#2_Predpazovanie_s_jednoruckami_Dumbbell_Front_Raise\" title=\"2. Predpa\u017eovanie s jednoru\u010dkami (Dumbbell Front Raise)\">2. Predpa\u017eovanie 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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#3_Arnoldove_tlaky_Arnold_Dumbbell_Press\" title=\"3. Arnoldove tlaky (Arnold Dumbbell Press)\">3. Arnoldove 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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#4_Tlaky_s_jednoruckami_v_sede_Seated_Dumbbell_Press\" title=\"4. Tlaky s jednoru\u010dkami v sede (Seated Dumbbell Press)\">4. Tlaky s jednoru\u010dkami v sede (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#5_Tlaky_s_osou_v_sede_Seated_Barbell_Press\" title=\"5. Tlaky s osou v sede (Seated Barbell Press)\">5. Tlaky s osou v sede (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#6_Tlaky_s_osou_v_stoji_Barbell_Press\" title=\"6. Tlaky s osou v stoji (Barbell Press)\">6. Tlaky s osou v stoji (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#7_Predpazenie_s_kotucom_a_rotaciou_Bus_Driver\" title=\"7. Predpa\u017eenie s kot\u00fa\u010dom a rot\u00e1ciou (Bus Driver)\">7. Predpa\u017eenie s kot\u00fa\u010dom a rot\u00e1ciou (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#8_Upazovanie_na_spodnej_kladke_Single_Arm_Cable_Lateral_Raise\" title=\"8. Upa\u017eovanie na spodnej kladke (Single Arm Cable Lateral Raise)\">8. Upa\u017eovanie na spodnej kladke (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#9_Pritahovanie_hornej_kladky_k_tvari_Face_Pulls\" title=\"9. Pri\u0165ahovanie hornej kladky k tv\u00e1ri (Face Pulls)\">9. Pri\u0165ahovanie hornej kladky k tv\u00e1ri (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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#Ako_na_efektivny_trening_ramien\" title=\"Ako na efekt\u00edvny tr\u00e9ning ramien?\">Ako na efekt\u00edvny tr\u00e9ning ramien?<\/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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#A_co_dalej\" title=\"A \u010do \u010falej? &nbsp;\">A \u010do \u010falej? &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.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/#Co_si_z_toho_vziat\" title=\"\u010co  si z toho vzia\u0165?\">\u010co  si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160irok\u00e9 a gu\u013eat\u00e9 ramen\u00e1 s\u00fa<strong> korunou siln\u00fdch r\u00fak<\/strong>. R\u00e1muj\u00fa horn\u00fa polovicu tela, ktor\u00e1 v\u010faka nim z\u00edskava tvar obr\u00e1ten\u00e9ho trojuholn\u00edka. Ten je cie\u013eom sn\u00e1\u010f v\u0161etk\u00fdch kulturistov a fitness \u0161portovcov vzh\u013eadom na to, \u017ee d\u00e1va postave atletick\u00fd vzh\u013ead. Potom <strong>kr\u00e1sne vynikne \u00fazky p\u00e1s<\/strong>, \u010do ocenia predov\u0161etk\u00fdm \u017eeny. Pri tr\u00e9ningu ramien v\u0161ak nesta\u010d\u00ed stavi\u0165 na jednu kartu v podobe tlakov s jednoru\u010dkami alebo military press, no treba sa zamera\u0165 na cviky, ktor\u00e9 ich precvi\u010dia v celom rozsahu.<\/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=\"Ako_trenovat_ramena\"><\/span>Ako tr\u00e9nova\u0165 ramen\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly ramien <em>(Musculus Deltoideus)<\/em>, zn\u00e1me ako deltov\u00e9 svaly, sa skladaj\u00fa z prednej (anterior deltoid), strednej (medial\/lateral deltoid) a zadnej (posterior deltoid) \u010dasti. Ich hlavnou funkciou je stabiliz\u00e1cia ramenn\u00e9ho k\u013abu a abdukcia ramena (upa\u017eenie) alebo zdvihnutie ruky.<strong> Siln\u00e9 delty s\u00fa d\u00f4le\u017eit\u00e9 nielen pri \u0161porte<\/strong> (h\u00e1dzanie, dv\u00edhanie z\u00e1\u0165a\u017ee nad hlavu), <strong>ale aj v be\u017enom \u017eivote<\/strong>, ke\u010f sa napr\u00edklad na\u0165ahujete za d\u00f3zou s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednom<\/a> z hornej police alebo sa mo\u017eno pust\u00edte do vyma\u013eovania bytu. <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>Na tr\u00e9ning ramien platia rovnak\u00e9 pravidl\u00e1, ako je to v pr\u00edpade in\u00fdch parti\u00ed. Pred jeho za\u010diatkom nezab\u00fadajte na zahriatie a rozh\u00fdbanie svalov, napr\u00edklad pomocou kr\u00fa\u017eenia ramien do obidvoch smerov. V\u010faka tomu ich priprav\u00edte na z\u00e1\u0165a\u017e a chr\u00e1nite pred zranen\u00edm. N\u00e1sledne prejdite na hlavn\u00fa \u010das\u0165 a pokojne za\u010dnite s men\u0161ou v\u00e1hou. Najprv sa <strong>zamerajte na nau\u010denie spr\u00e1vnej techniky a a\u017e potom siahnite po v\u00e4\u010d\u0161ej \u010dinke<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z predstaven\u00fdch cvikov si jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning ramien v posil\u0148ovni. Na za\u010diatok si sta\u010d\u00ed vybra\u0165 pribli\u017ene <strong>2 \u2013 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed <\/strong>v s\u00e9rii. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 pribli\u017ene na \u00farove\u0148 60 \u2013 75 % 1 RM (maxim\u00e1lny v\u00fdkon na 1 opakovanie). Tr\u00e9ning ramien potom zarad\u00edte bu\u010f samostatne alebo v kombin\u00e1cii s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrbtom<\/a> \u010di inou partiou, ide\u00e1lne <strong>2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. Majte v\u0161ak na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne o 24 \u2013 72 hod\u00edn. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu preto pl\u00e1nujte aj svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC03037-1124x751.jpg\" alt=\"Ako tr\u00e9nova\u0165 ramen\u00e1? \" class=\"wp-image-427810\" style=\"width:843px;height:563px\" title=\"Ako tr\u00e9nova\u0165 ramen\u00e1? \" 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_najucinnejsich_cvikov_na_ramena\"><\/span>9 naj\u00fa\u010dinnej\u0161\u00edch cvikov na ramen\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvikov na ramen\u00e1 existuje mno\u017estvo. Do dne\u0161n\u00e9ho \u010dl\u00e1nku sme v\u0161ak vybrali tie najefekt\u00edvnej\u0161ie. Na ich odcvi\u010denie v\u00e1m bude sta\u010di\u0165 <strong>be\u017en\u00e9 vybavenie posil\u0148ovne, ako je <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nastavite\u013en\u00e1 lavica<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>olympijsk\u00e1 os<\/strong><\/a><strong> s <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kot\u00fa\u010dmi<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jednoru\u010dky<\/strong><\/a><strong> a kladky<\/strong>. N\u00e1sledne u\u017e z\u00e1le\u017e\u00ed len na v\u00e1s, ktor\u00e9 cviky sa rozhodnete prida\u0165 do tr\u00e9ningu, a ak\u00fa ve\u013ek\u00fa z\u00e1\u0165a\u017e si zvol\u00edte. Pri niektor\u00fdch cvikoch si m\u00f4\u017eete vybra\u0165 z\u00e1kladn\u00fd variant alebo vysk\u00fa\u0161a\u0165 jeho modifik\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ka\u017edom cviku <strong>myslite nielen na zap\u00e1janie svalov ramien, ale aj na aktivovan\u00fd stred tela (CORE)<\/strong>. To v\u00e1m pom\u00f4\u017ee so spr\u00e1vnou technikou a s dr\u017ean\u00edm tela.<\/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_Upazovanie_s_jednoruckami_Dumbbell_Lateral_Raise\"><\/span>1. Upa\u017eovanie 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\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky<\/a> uchopte obidvomi rukami. Narovnajte sa a mierne pokr\u010dte nohy. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe. Ruky z\u013eahka pokr\u010dte pozd\u013a\u017e tela a dlane smerujte k bokom.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom upa\u017ete kontrolovan\u00fdm pohybom tak, \u017ee ruky zost\u00e1vaj\u00fa st\u00e1le mierne pokr\u010den\u00e9. Sna\u017ete sa dosta\u0165 \u010dinky do v\u00fd\u0161ky va\u0161ich ramien alebo z\u013eahka nad. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom pomaly vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd (trhan\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/upazovani-s-jednoruckama-ve-stoje-2.gif\" alt=\"Ako cvi\u010di\u0165 upa\u017eovanie s jednoru\u010dkami?\" class=\"wp-image-427825\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upa\u017eovanie s jednoru\u010dkou (Arm Standing Dumbbell Lateral Raise)<\/h4>\n\n\n\n<p>Ako alternat\u00edvu m\u00f4\u017eete najprv odcvi\u010di\u0165 s\u00e9riu len na jednu ruku, potom zase na druh\u00fa. V\u010faka tomu sa m\u00f4\u017eete lep\u0161ie s\u00fastredi\u0165 na spr\u00e1vnu realiz\u00e1ciu.&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_Predpazovanie_s_jednoruckami_Dumbbell_Front_Raise\"><\/span>2. Predpa\u017eovanie 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\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte jednoru\u010dky obidvomi rukami nadhmatom pred stehnami. Narovnajte sa a mierne pokr\u010dte nohy. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe. Ruky z\u013eahka pokr\u010dte pozd\u013a\u017e tela a dlane smerujte k bokom.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom predpa\u017ete kontrolovan\u00fdm pohybom. Ruky nechajte mierne pokr\u010den\u00e9 a \u010dinky sk\u00faste dosta\u0165 do v\u00fd\u0161ky nad ramen\u00e1. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 sekundov\u00fa v\u00fddr\u017e. N\u00e1sledne s n\u00e1dychom pomaly vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd (trhan\u00fd) pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/prepazovani-s-jednoruckama-ve-stoje.gif\" alt=\"Ako cvi\u010di\u0165 predpa\u017eovanie s jednoru\u010dkami?\" class=\"wp-image-427842\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Predpa\u017eovanie s jednoru\u010dkou (Sigle Arm Dumbbell Front Raise)<\/h4>\n\n\n\n<p>Sta\u010di\u0165 v\u00e1m bude aj jedna jednoru\u010dka. Najprv odcvi\u010d\u00edte s\u00e9riu na jednu ruku a potom na druh\u00fa, v\u010faka \u010domu budete lep\u0161ie kontrolova\u0165 spr\u00e1vnu 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=\"51652,58585,29667,1593,7185,68977,74329,51190,51223,53680,61885\" ><\/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_Arnoldove_tlaky_Arnold_Dumbbell_Press\"><\/span>3. Arnoldove tlaky (Arnold Dumbbell Press)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na posil\u0148ovaciu lavicu so vzpriamen\u00fdm chrbtom, nohy pokr\u010dte a chodidl\u00e1 zaprite do podlo\u017eky. Uchopte jednoru\u010dky, zdvihnite ich do v\u00fd\u0161ky ramien pred hrudn\u00edk a dlane vyto\u010dte k sebe. Z\u00e1p\u00e4stia sa sna\u017ete dr\u017ea\u0165 rovno. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom zdv\u00edhajte ruky kontrolovan\u00fdm pohybom a\u017e do vzpa\u017eenia. S\u00fa\u010dasne plynule ot\u00e1\u010dajte \u010dinky tak, aby v hornej polohe dlane smerovali vpred. Potom sa s n\u00e1dychom pomaly vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd (trhan\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/arnoldovy-tlaky.gif\" alt=\"Ako cvi\u010di\u0165 Arnoldove tlaky?\" class=\"wp-image-427857\" title=\"Ako cvi\u010di\u0165 Arnoldove tlaky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Arnoldove tlaky jednou rukou (Single Arm Arnold Dumbbell Press)<\/h4>\n\n\n\n<p>Ako alternat\u00edvu m\u00f4\u017eete najprv odcvi\u010di\u0165 s\u00e9riu na jednu ruku a potom na druh\u00fa. V\u010faka tomu sa tie\u017e m\u00f4\u017eete lep\u0161ie s\u00fastredi\u0165 na spr\u00e1vnu realiz\u00e1ciu.&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. Arnoldove tlaky s kettlebellom (Arnold Kettlebell Press)<\/h4>\n\n\n\n<p>Na tento cvik sa hod\u00ed aj jeden kus kettlebellu alebo dva kusy. Chy\u0165te ich za horn\u00fa \u010das\u0165 dr\u017eadla a cvi\u010dte rovnako ako 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_v_sede_Seated_Dumbbell_Press\"><\/span>4. Tlaky s jednoru\u010dkami v sede (Seated Dumbbell Press)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovaciu lavicu<\/a> so vzpriamen\u00fdm chrbtom, nohy pokr\u010dte a chodidl\u00e1 pevne zaprite do podlo\u017eky. Uchopte jednoru\u010dky, zdvihnite ich do v\u00fd\u0161ky ramien a dlane vyto\u010dte vpred. Z\u00e1p\u00e4stia dr\u017ete rovno. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom vzpa\u017ete kontrolovan\u00fdm pohybom do vystret\u00fdch r\u00fak. Dlane po cel\u00fd \u010das smeruj\u00fa vpred. Potom sa s n\u00e1dychom pomaly vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramena, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-jednoruckama-v-sede.gif\" alt=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami v sede?\" class=\"wp-image-427872\" title=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami v sede?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tlaky s jednoru\u010dkou v sede (Single Arm Seated Dumbbell Press)<\/h4>\n\n\n\n<p>Ruky m\u00f4\u017eete dv\u00edha\u0165 striedavo alebo s jednou jednoru\u010dkou. Najprv tak odcvi\u010d\u00edte s\u00e9riu na jednu ruku a potom na druh\u00fa.&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 kettlebellmi v sede (Seated Kettlebell Press)<\/h4>\n\n\n\n<p>Na rovnak\u00fd cvik m\u00f4\u017eete pou\u017ei\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebelly<\/a>. Chyt\u00edte ich za horn\u00fa \u010das\u0165 dr\u017eadla a cvi\u010d\u00edte takisto ako s \u010dinkami. Ak m\u00e1te k dispoz\u00edcii iba jeden kettlebell, najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/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_v_sede_Seated_Barbell_Press\"><\/span>5. Tlaky s osou v sede (Seated Barbell Press)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na posil\u0148ovacej lavici so vzpriamen\u00fdm chrbtom, nohy pokr\u010dte a chodidl\u00e1 pevne zaprite do podlo\u017eky. Uchopte <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">os<\/a> nadhmatom a zdvihnite ju pod bradu pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stie dr\u017ete rovno. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom dv\u00edhajte ruky kontrolovan\u00fdm pohybom do vzpa\u017eenia. Potom sa s n\u00e1dychom plynulo vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v spodnej \u010dasti chrbta, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/tlaky-s-cinkou-v-sede.gif\" alt=\"Ako cvi\u010di\u0165 tlaky s osou v sede?\" class=\"wp-image-427888\" title=\"Ako cvi\u010di\u0165 tlaky s osou v sede?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Tlaky_s_osou_v_stoji_Barbell_Press\"><\/span>6. Tlaky s osou v stoji (Barbell Press)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> nadhmatom obidvomi rukami. Narovnajte sa a mierne pokr\u010dte nohy. Zdvihnite os a\u017e pod bradu tesne pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stie dr\u017ete rovno, ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom vzpa\u017ete kontrolovan\u00fdm pohybom. Potom s n\u00e1dychom plynule vr\u00e1\u0165te ty\u010d do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd (trhan\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/vzpazovani-s-cinkou-2.gif\" alt=\"Ako cvi\u010di\u0165 tlaky s osou v stoji?\" class=\"wp-image-427918\" title=\"Ako cvi\u010di\u0165 tlaky s osou v stoji?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Predpazenie_s_kotucom_a_rotaciou_Bus_Driver\"><\/span>7. Predpa\u017eenie s kot\u00fa\u010dom a rot\u00e1ciou (Bus Driver)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte kot\u00fa\u010d obidvomi rukami za bo\u010dn\u00e9 strany. Narovnajte sa s mierne pokr\u010den\u00fdmi nohami a kot\u00fa\u010d dr\u017ete vystret\u00fdmi rukami pred stehnami. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom predpa\u017ete kontrolovan\u00fdm pohybom a z\u00e1rove\u0148 kot\u00fa\u010d vyto\u010dte v smere hodinov\u00fdch ru\u010di\u010diek, \u010d\u00edm sa jedna ruka dostane nahor a druh\u00e1 nadol. Potom ho vr\u00e1\u0165te do v\u00fdchodiskovej polohy a zase predpa\u017ete a vyto\u010dte proti smeru hodinov\u00fdch ru\u010di\u010diek.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd (trhan\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/bus-driver.gif\" alt=\"Ako cvi\u010di\u0165 predpa\u017eenie s kot\u00fa\u010dom na ramen\u00e1?\" class=\"wp-image-427971\" title=\"Ako cvi\u010di\u0165 predpa\u017eenie s kot\u00fa\u010dom na ramen\u00e1?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Predpa\u017eenie s jednoru\u010dkou a rot\u00e1ciou (Dumbbell Bus Driver)<\/h4>\n\n\n\n<p>Na tento cvik m\u00f4\u017eete pou\u017ei\u0165 aj jednoru\u010dku. Chy\u0165te ju za konce (kot\u00fa\u010dov\u00e9 \u010dasti) a potom cvi\u010dte rovnako ako s kot\u00fa\u010dom.&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\u010danie kot\u00fa\u010da v predpa\u017een\u00ed (Plate Front Raise With Rotation)<\/h4>\n\n\n\n<p>\u010eal\u0161ou alternat\u00edvou je v\u00fddr\u017e v predpa\u017een\u00ed so striedav\u00fdm ot\u00e1\u010dan\u00edm kot\u00fa\u010da na jednu a potom druh\u00fa 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_Upazovanie_na_spodnej_kladke_Single_Arm_Cable_Lateral_Raise\"><\/span>8. Upa\u017eovanie na spodnej kladke (Single Arm Cable Lateral Raise)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>S chodidlami na \u0161\u00edrku va\u0161ich bokov sa postavte bokom ku kladkostroju. Rukou, ktor\u00e1 je od neho vzdialenej\u0161ia, uchopte adapt\u00e9r pripojen\u00fd na spodnej kladke, narovnajte sa a adapt\u00e9r dr\u017ete z\u013eahka pokr\u010denou rukou pred hornou \u010das\u0165ou stehien. Druh\u00fa ruku si m\u00f4\u017eete da\u0165 vbok.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom upa\u017ete kontrolovan\u00fdm pohybom tak, \u017ee ruka zost\u00e1va mierne pokr\u010den\u00e1. V hornej polohe m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa plynulo vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed s\u00e9rie sa oto\u010dte druh\u00fdm bokom a vykonajte cvik na druh\u00fa ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd (trhan\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/017.gif\" alt=\"Ako cvi\u010di\u0165 upa\u017eovanie na spodnej kladke?\" class=\"wp-image-427935\" title=\"Ako cvi\u010di\u0165 upa\u017eovanie na spodnej kladke?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Pritahovanie_hornej_kladky_k_tvari_Face_Pulls\"><\/span>9. Pri\u0165ahovanie hornej kladky k tv\u00e1ri (Face Pulls)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>S chodidlami na \u0161\u00edrku va\u0161ich bokov sa postavte \u010delom ku kladkostroju. Obidvomi rukami uchopte lanov\u00fd adapt\u00e9r pripojen\u00fd k hornej kladke. Narovnajte sa a predpa\u017ete s mierne pokr\u010den\u00fdmi rukami.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pritiahnite adapt\u00e9r kontrolovan\u00fdm pohybom smerom k \u010delu. Okrem ramien sa s\u00fastre\u010fte aj na zapojenie medzilopatkov\u00fdch svalov. Lakte dr\u017ete v rovnakej v\u00fd\u0161ke ako ramen\u00e1. V pritiahnut\u00ed m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa plynulo vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd pohyb, nevhodn\u00e1 z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/03\/face-pulls.gif\" alt=\"Ako cvi\u010di\u0165 face pulls na ramen\u00e1?\" class=\"wp-image-427987\" title=\"Ako cvi\u010di\u0165 face pulls na ramen\u00e1?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_efektivny_trening_ramien\"><\/span>Ako na efekt\u00edvny tr\u00e9ning ramien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viac o tom, na \u010do si da\u0165 pozor pri tr\u00e9ningu ramien, sa dozviete v na\u0161om 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\" 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=\"A_co_dalej\"><\/span>A \u010do \u010falej? &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vysklada\u0165 tr\u00e9ningov\u00fd pl\u00e1n? O tom sa dozviete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/a>.<\/li>\n\n\n\n<li>Nastavi\u0165 spr\u00e1vnu tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok<strong> <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/a><\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee h\u013ead\u00e1te \u00fa\u010dinn\u00e9 cviky na chrb\u00e1t, n\u00e1jdete ich v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/?utm_source=google&#038;utm_medium=cpc&#038;utm_campaign=SRCH%20-%20BLOG%20%23DSA&#038;utm_id=21748151190&#038;gad_source=1&#038;gad_campaignid=21748151190&#038;gbraid=0AAAAADgyMCF0F4ihxsEPx85OgcNU3wzVy&#038;gclid=CjwKCAjwz_bABhAGEiwAm-P8YayhdnEzeyr9ePLnOGlm1zv3OSXvQSpqVWJ3rzY_g6QLz2ZyHue49xoCMlUQAvD_BwE\" target=\"_blank\" rel=\"noreferrer noopener\">9 najlep\u0161\u00edch cvikov na chrb\u00e1t<\/a><\/strong>.<\/li>\n\n\n\n<li>Pre komplexn\u00fd tr\u00e9ning horn\u00fdch kon\u010dat\u00edn nezabudnite ani na biceps a triceps. Cviky na biceps s\u00fa v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8 najlep\u0161\u00edch cvikov na biceps<\/strong><\/a> a in\u0161pir\u00e1ciu na tr\u00e9ning tricepsov si m\u00f4\u017eete vzia\u0165 z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov na triceps<\/strong><\/a>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom rast svalovej hmoty, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly, no st\u00e1le to nejde? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a>.<\/li>\n\n\n\n<li>Chcete si spo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn pod\u013ea v\u00e1\u0161ho cie\u013ea? Potom v\u00e1m pom\u00f4\u017ee na\u0161a <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/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_vziat\"><\/span>\u010co  si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f budete ramen\u00e1m venova\u0165 dostato\u010dn\u00fd tr\u00e9ningov\u00fd priestor, m\u00f4\u017eete sa te\u0161i\u0165 na<strong> spevnenie, zosilnenie a rast deltov\u00fdch svalov<\/strong>. Po nejakom \u010dase aj na \u0161ir\u0161\u00ed tvar trupu, ktor\u00fd opticky z\u00fa\u017ei v\u00e1\u0161 p\u00e1s. V tr\u00e9ningovom pl\u00e1ne v\u0161ak nezabudnite na tlaky s osou, upa\u017eovanie s jednoru\u010dkami alebo cviky s kladkou na ramen\u00e1. <strong>V\u010faka r\u00f4znym variantom budete ma\u0165 v tr\u00e9ningu cviky na v\u0161etky 3 \u010dasti deltov\u00e9ho svalu. <\/strong>V\u017edy sa v\u0161ak s\u00fastre\u010fte na dobr\u00fa techniku, prec\u00edtenie svalu a z\u00e1\u0165a\u017e zvy\u0161ujte postupne. Tr\u00e9ning ramien odcvi\u010dte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Pl\u00e1nujte si ho tak, aby ste dali telu dostato\u010dn\u00fd priestor na regener\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning ramien.<\/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>Ako na \u0161irok\u00e9 a gu\u013eat\u00e9 ramen\u00e1? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s jednoru\u010dkami, osou a \u010fal\u0161\u00edmi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni. <\/p>\n","protected":false},"author":129,"featured_media":427754,"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":[3],"tags":[6123,6058,6057,6137],"filter_section":[],"filter_attribute":[13021,13012,13026],"class_list":{"0":"post-430042","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky","10":"tag-rast-svalovej-hmoty","11":"tag-silovy-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-ramena","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 najlep\u0161\u00edch cvikov na ramen\u00e1 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk efekt\u00edvnych cvikov na \u0161irok\u00e9 a gu\u013eat\u00e9 ramen\u00e1. 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