{"id":15274,"date":"2026-05-12T08:39:48","date_gmt":"2026-05-12T06:39:48","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-ramena\/"},"modified":"2026-06-27T13:57:53","modified_gmt":"2026-06-27T11:57:53","slug":"cviky-na-ramena","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-ramena\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na ramena pro siln\u011bj\u0161\u00ed postavu"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Siln\u00e1 ramena jsou z\u00e1kladem nejen pro vyv\u00e1\u017een\u00fd vzhled, ale tak\u00e9 pro zdravou fyzickou kondici. Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na ramena pomohou nejen pos\u00edlit svaly, ale tak\u00e9 zlep\u0161it postaven\u00ed t\u011bla a prevenci zran\u011bn\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/cviky-ramena\/\">\u00fa\u010dinn\u00e9 cviky<\/a>, kter\u00e9 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninku, a to jak v posilovn\u011b, tak i doma.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rozcvi\u010dka a zah\u0159\u00e1t\u00ed<\/li>\n<li>Kl\u00ed\u010dov\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-ramena-posilovna\/\">cviky na ramena<\/a><\/li>\n<li>Osobn\u00ed tipy pro <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou-tela\/\">efektivn\u00ed tr\u00e9nink<\/a><\/li>\n<li>\u010cast\u00e9 chyby a omyly p\u0159i cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odborn\u00edka<\/li>\n<li>\u010casto kladen\u00e9 ot\u00e1zky<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">1. Rozcvi\u010dka a zah\u0159\u00e1t\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed jak\u00fdmkoliv cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 zah\u0159\u00e1t\u00ed, kter\u00e9 p\u0159iprav\u00ed va\u0161e svaly na z\u00e1t\u011b\u017e. Doporu\u010duji n\u00e1sleduj\u00edc\u00ed jednoduch\u00e1 cvi\u010den\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Krou\u017een\u00ed rameny:<\/strong> St\u016fjte vzp\u0159\u00edmen\u011b a pomalu hn\u011bte ramena dozadu a dop\u0159edu po dobu 30 sekund.<\/li>\n<li><strong>Zved\u00e1n\u00ed pa\u017e\u00ed:<\/strong> Zvedn\u011bte ob\u011b pa\u017ee nad hlavu a dr\u017ete je v t\u00e9to poloze po dobu 10 sekund. Opakujte t\u0159ikr\u00e1t.<\/li>\n<li><strong>Rotace trupu:<\/strong> Rotujte trup do stran, p\u0159i\u010dem\u017e pa\u017ee dr\u017ete na \u00farovni ramen. To pom\u016f\u017ee uvolnit nap\u011bt\u00ed v okoln\u00edch svalech.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-ramena-doma\/\">Kl\u00ed\u010dov\u00e9 cviky na ramena<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Tlak nad hlavou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f na ramena je tlak nad hlavou, kter\u00fd posiluje p\u0159edn\u00ed, bo\u010dn\u00ed a zadn\u00ed deltoidy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Postavte se vzp\u0159\u00edmen\u011b, nohy na \u0161\u00ed\u0159ku bok\u016f.<\/li>\n<li>Dr\u017ete jednoru\u010dky nebo ty\u010d na \u00farovni ramen.<\/li>\n<li>Pomalu zvedn\u011bte z\u00e1va\u017e\u00ed nad hlavu a zp\u011bt dol\u016f.<\/li>\n<li>Opakujte 8-12kr\u00e1t.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik pom\u00e1h\u00e1 budovat svaly na boku ramen.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Postavte se s nohama na \u0161\u00ed\u0159ku bok\u016f a dr\u017ete \u010dinky po stran\u00e1ch t\u011bla.<\/li>\n<li>Pomalu zvedejte pa\u017ee do stran, dokud nebudou paraleln\u00ed se zem\u00ed.<\/li>\n<li>Pomalu je vra\u0165te zp\u011bt dol\u016f. Opakujte 10-15kr\u00e1t.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3. Cvi\u010den\u00ed na zadn\u00ed deltoidy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pro v\u011bt\u0161\u00ed vyv\u00e1\u017eenost je dobr\u00e9 pos\u00edlit i zadn\u00ed deltoidy. M\u016f\u017eete pou\u017e\u00edt kabelovou ma\u0161inu nebo rovn\u00e9 \u010dinky.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sklo\u0148te se do p\u0159edklonu a dr\u017ete \u010dinky v obou rukou. <\/li>\n<li>Pomalu zvedejte \u010dinky sm\u011brem k hrudi.<\/li>\n<li>Opakujte 10-12kr\u00e1t.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. Osobn\u00ed tipy pro efektivn\u00ed tr\u00e9nink<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste dos\u00e1hli co nejlep\u0161\u00edch v\u00fdsledk\u016f, zkuste se zam\u011b\u0159it na:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pravidelnost tr\u00e9nink\u016f &#8211; minim\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b.<\/li>\n<li>Zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee &#8211; postupn\u011b zvy\u0161ujte v\u00e1hu z\u00e1va\u017e\u00ed, jakmile v\u00e1m cviky p\u0159estanou p\u0159ipadat n\u00e1ro\u010dn\u00e9.<\/li>\n<li>Dodr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9 techniky &#8211; <a href=\"https:\/\/revolucnicviceni.cz\/bolest-kycle-cviky\/\">spr\u00e1vn\u00e9 proveden\u00ed<\/a> cviku je kl\u00ed\u010dov\u00e9 pro prevenci zran\u011bn\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u010cast\u00e9 chyby a omyly p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mnoho lid\u00ed d\u011bl\u00e1 p\u0159i cvi\u010den\u00ed na ramena n\u00e1sleduj\u00edc\u00ed chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou-vysledky\/\">rychl\u00e9 prov\u00e1d\u011bn\u00ed<\/a> cvik\u016f, co\u017e zvy\u0161uje riziko zran\u011bn\u00ed.<\/li>\n<li>Pou\u017e\u00edv\u00e1n\u00ed p\u0159\u00edli\u0161 t\u011b\u017ek\u00fdch v\u00e1h, kter\u00e9 br\u00e1n\u00ed spr\u00e1vn\u00e9 technice.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed, co\u017e zvy\u0161uje riziko zran\u011bn\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. Kdy vyhledat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se c\u00edt\u00edte p\u0159i cvi\u010den\u00ed na ramena v bolesti, m\u011bli byste zv\u00e1\u017eit n\u00e1v\u0161t\u011bvu odborn\u00edka. To plat\u00ed zejm\u00e9na pro:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vydatnou bolest v ramenou p\u0159i cvi\u010den\u00ed.<\/li>\n<li>Nezlep\u0161uj\u00edc\u00ed se stav po n\u011bkolika t\u00fddnech cvi\u010den\u00ed.<\/li>\n<li>Jak\u00e9koliv otoky nebo zran\u011bn\u00ed v oblasti ramen.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. \u010casto kladen\u00e9 ot\u00e1zky<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">6.1. Jak \u010dasto bych m\u011bl cvi\u010dit ramena?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit ramena alespo\u0148 dvakr\u00e1t t\u00fddn\u011b s dostate\u010dn\u00fdm odpo\u010dinkem mezi tr\u00e9ninky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.2. M\u00e1m cvi\u010dit s v\u00e1hami nebo <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou-4\/\">vlastn\u00ed vahou<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ob\u011b metody maj\u00ed sv\u00e9 v\u00fdhody. Cvi\u010den\u00ed s v\u00e1hami umo\u017e\u0148uje v\u011bt\u0161\u00ed z\u00e1t\u011b\u017e, zat\u00edmco cvi\u010den\u00ed s <a href=\"https:\/\/revolucnicviceni.cz\/cviky-s-vlastni-vahou-3\/\">vlastn\u00ed vahou m\u016f\u017ee b\u00fdt efektivn\u00ed<\/a> pro za\u010d\u00e1te\u010dn\u00edky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.3. Jak pozn\u00e1m, <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-vlastni-vahou-2\/\">\u017ee cvi\u010d\u00edm spr\u00e1vn\u011b<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte svaly v ramenech, ale nezaznamen\u00e1te bolest, pravd\u011bpodobn\u011b cvi\u010d\u00edte spr\u00e1vn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.4. Mohu cvi\u010dit, i kdy\u017e m\u00e1m probl\u00e9my s rameny?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te zdravotn\u00ed probl\u00e9my s rameny, v\u017edy se pora\u010fte s odborn\u00edkem nebo fyzioterapeutem p\u0159ed za\u010d\u00e1tkem cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.5. Jak\u00e9 cviky jsou nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pro za\u010d\u00e1te\u010dn\u00edky doporu\u010duji za\u010d\u00edt se z\u00e1kladn\u00edmi cviky jako tlak nad hlavou nebo rozpa\u017eov\u00e1n\u00ed s velmi mal\u00fdmi v\u00e1hami.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-kycle\/\">Cviky na ky\u010dle: Jak je posilovat a udr\u017eovat v kondici<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-bolest-kycle\/\">Cvi\u010den\u00ed proti bolesti ky\u010dle: Jak ulevit a pos\u00edlit klouby<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/flexe-kycle\/\">Flexe ky\u010dle: Jak ji zlep\u0161it a vyhnout se bolestem<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kycle-cvik\/\">Cviky pro zdrav\u00e9 ky\u010dle: Jak pos\u00edlit klouby a zlep\u0161it pohyb<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Siln\u00e1 ramena jsou z\u00e1kladem nejen pro vyv\u00e1\u017een\u00fd vzhled, ale tak\u00e9 pro zdravou fyzickou kondici. Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na ramena pomohou nejen pos\u00edlit svaly, ale tak\u00e9 zlep\u0161it postaven\u00ed t\u011bla a prevenci zran\u011bn\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky, kter\u00e9 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninku, a to jak v posilovn\u011b, tak i doma. Rozcvi\u010dka &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na ramena pro siln\u011bj\u0161\u00ed postavu\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-ramena\/\" aria-label=\"\u010c\u00edst v\u00edce o \u00da\u010dinn\u00e9 cviky na ramena pro siln\u011bj\u0161\u00ed postavu\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":132877,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,1409,308],"tags":[8,297,394,1490,1150,9397,13,11458,1151,10],"class_list":["post-15274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-domaci-cviceni","tag-fitness","tag-kondice","tag-posilovani","tag-ramena","tag-sebevedomi","tag-silove-treninky","tag-trenink","tag-zdravi"],"better_featured_image":{"id":132877,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a Zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: ramena.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-ramena.png","filesize":850040,"sizes":{"medium":{"file":"cviky-na-ramena-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":83656,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ramena-300x300.png"},"thumbnail":{"file":"cviky-na-ramena-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":26307,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ramena-150x150.png"},"medium_large":{"file":"cviky-na-ramena-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":450467,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ramena-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":15274,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-ramena.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Siln\u00e1 ramena jsou z\u00e1kladem nejen pro vyv\u00e1\u017een\u00fd vzhled, ale tak\u00e9 pro zdravou fyzickou kondici. Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na ramena pomohou nejen pos\u00edlit svaly, ale tak\u00e9 zlep\u0161it postaven\u00ed t\u011bla a prevenci zran\u011bn\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky, kter\u00e9 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho tr\u00e9ninku, a to jak v posilovn\u011b, tak i doma. 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