{"id":24926,"date":"2026-05-02T12:05:11","date_gmt":"2026-05-02T10:05:11","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-povisle-paze-2\/"},"modified":"2026-06-29T09:47:47","modified_gmt":"2026-06-29T07:47:47","slug":"cviky-na-povisle-paze-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-povisle-paze-2\/","title":{"rendered":"Cviky na povisl\u00e9 pa\u017ee: Jak se jich zbavit efektivn\u011b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-povisle-paze\/\">Povisl\u00e9 pa\u017ee jsou<\/a> probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed mnoho lid\u00ed, zejm\u00e9na po ztr\u00e1t\u011b hmotnosti nebo s v\u011bkem. Dobrou zpr\u00e1vou je, \u017ee existuje \u0159ada efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci zpevnit a vytvarovat tuto oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma bez speci\u00e1ln\u00edho vybaven\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00davod do probl\u00e9mu povisl\u00fdch pa\u017e\u00ed<\/li>\n<li>Doporu\u010den\u00e9 cviky pro <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zpevneni-pazi\/\">zpevn\u011bn\u00ed pa\u017e\u00ed<\/a><\/li>\n<li>Pravidelnost a za\u010d\u00e1tek cvi\u010den\u00ed<\/li>\n<li>Nej\u010dast\u011bj\u0161\u00ed chyby b\u011bhem cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odborn\u00edka<\/li>\n<li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d se zam\u011b\u0159it <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-povisle-paze-po-60-2\/\">na povisl\u00e9 pa\u017ee<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-povisle-paze-po-60\/\">Povisl\u00e9 pa\u017ee<\/a> mohou b\u00fdt probl\u00e9mem nejen z estetick\u00e9ho hlediska, ale tak\u00e9 mohou ovlivnit va\u0161i sebed\u016fv\u011bru a celkovou pohodu. Zpevn\u011bn\u00ed t\u00e9to oblasti zlep\u0161\u00ed nejen vzhled, ale tak\u00e9 funk\u010dnost a s\u00edlu pa\u017e\u00ed. Pravideln\u00fdm cvi\u010den\u00edm m\u016f\u017eete dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f, kter\u00e9 v\u00e1m dodaj\u00ed v\u00edc energie a jistoty.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doporu\u010den\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-7\/\">cviky pro zpevn\u011bn\u00ed<\/a> pa\u017e\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tricepsov\u00e9 kliky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se k lavici nebo k\u0159eslu a polo\u017ete na n\u011b dlan\u011b, pa\u017ee m\u00edrn\u011b rozta\u017een\u00e9. Pomalu sni\u017ete t\u011blo k zemi ohybem lokt\u016f, pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice. Toto cvi\u010den\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/posileni-panevniho-dna-cviky\/\">efektivn\u011b c\u00edl\u00ed na<\/a> tricepsy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed \u010dinek nad hlavu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vezm\u011bte si lehk\u00e9 \u010dinky a se\u010fte nebo stojte s narovnanou p\u00e1te\u0159\u00ed. Zvedn\u011bte \u010dinky nad hlavu a pot\u00e9 je spus\u0165te zp\u011bt k ramen\u016fm. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Plank s rotac\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte v pozici prkna. Pomalu zvedn\u011bte jednu ruku a oto\u010dte ji sm\u011brem k nebi. T\u00edmto pos\u00edl\u00edte nejen pa\u017ee, ale i cel\u00e9 j\u00e1dro.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Opakovan\u00e9 p\u0159edklony s \u010dinkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stojte vzp\u0159\u00edmen\u011b, v ka\u017ed\u00e9 ruce dr\u017ete \u010dinku. P\u0159edklo\u0148te se v pase a zat\u00e1hn\u011bte lokty ke stran\u00e1m. Vra\u0165te se zp\u011bt do vzp\u0159\u00edmen\u00e9 pozice. Toto cvi\u010den\u00ed pom\u00e1h\u00e1 udr\u017eovat pru\u017enost a s\u00edlu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rozpa\u017eov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vezm\u011bte si \u010dinky a ve stoje zvedn\u011bte ruce do stran. Udr\u017eujte je v \u00farovni ramen a pomalu je spus\u0165te zp\u011bt. Toto cvi\u010den\u00ed aktivuje \u0161irok\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-4\/\">z\u00e1dov\u00e9 svaly a<\/a> pom\u00e1h\u00e1 proti ochabov\u00e1n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro efektivn\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste dos\u00e1hli nejlep\u0161\u00edch v\u00fdsledk\u016f, zam\u011b\u0159te se na pravidelnost a spr\u00e1vnou techniku. Cvi\u010dte alespo\u0148 2\u20133kr\u00e1t t\u00fddn\u011b a za\u010dn\u011bte s 15\u201320 <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-povisle-paze-5-minute\/\">minutami denn\u011b<\/a>. Udr\u017eujte si motivaci tak\u00e9 t\u00edm, \u017ee si stanov\u00edte mal\u00e9 c\u00edle a sledujete sv\u016fj pokrok.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed chyby b\u011bhem cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i tr\u00e9ninku se vyvarujte:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160patn\u00e9 techniky &#8211; dbejte na spr\u00e1vn\u00e9 postaven\u00ed t\u011bla.<\/li>\n<li>P\u0159et\u011b\u017eov\u00e1n\u00ed &#8211; zvolte si vhodnou v\u00e1hu \u010dinek.<\/li>\n<li>Nedostate\u010dn\u00e9ho zah\u0159\u00e1t\u00ed &#8211; nezapom\u00ednejte na rozcvi\u010den\u00ed sval\u016f.<\/li>\n<li>Odm\u00edt\u00e1n\u00ed odpo\u010dinku &#8211; svaly pot\u0159ebuj\u00ed \u010das na regeneraci.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te bolesti nebo si nejste jisti, jak spr\u00e1vn\u011b cvi\u010dit, nev\u00e1hejte se obr\u00e1tit na fyzioterapeuta nebo osobn\u00edho tren\u00e9ra. M\u016f\u017ee v\u00e1m pomoci nastavit efektivn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd odpov\u00edd\u00e1 va\u0161im pot\u0159eb\u00e1m a c\u00edlem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e se dostav\u00ed v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd jedinec reaguje na cvi\u010den\u00ed jinak, ale obvykle m\u016f\u017eete za\u010d\u00edt vid\u011bt v\u00fdsledky po 4\u20136 t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit nejm\u00e9n\u011b 2\u20133kr\u00e1t t\u00fddn\u011b, ide\u00e1ln\u011b v kombinaci s dal\u0161\u00edmi aktivitami jako je b\u011bh nebo jazyk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit bez vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, mnoh\u00e9 z t\u011bchto cvik\u016f lze prov\u00e1d\u011bt s v\u00e1hou vlastn\u00edho t\u011bla, ale \u010dinky mohou poskytnout extra z\u00e1t\u011b\u017e pro zpevn\u011bn\u00ed sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky jsou nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00e1te\u010dn\u00edci by m\u011bli za\u010d\u00edt s jednodu\u0161\u0161\u00edmi cviky jako jsou tricepsov\u00e9 kliky nebo rozpa\u017eov\u00e1n\u00ed s men\u0161\u00edmi \u010dinkami.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je mo\u017en\u00e9 cvi\u010dit <a href=\"https:\/\/revolucnicviceni.cz\/bolest-vazu-cviky\/\">doma efektivn\u011b<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Samoz\u0159ejm\u011b! \u0158ada cvik\u016f je navr\u017eena tak, aby je bylo mo\u017en\u00e9 prov\u00e1d\u011bt doma bez jak\u00e9hokoli vybaven\u00ed. <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a> m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem na va\u0161\u00ed cest\u011b k dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f.<\/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\/kegelovy-cviky-panevni-dno-pro-muze-2\/\">Kegelovy cviky: Pos\u00edlen\u00ed p\u00e1nevn\u00edho dna pro mu\u017ee<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-bederni-patere-2\/\">Cviky na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e: Rychl\u00e1 \u00faleva od bolesti<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-video-2\/\">Cviky na bedern\u00ed p\u00e1te\u0159 \u2013 video s praktick\u00fdmi tipy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/krcni-pater-cviky-2\/\">Cviky pro zdravou kr\u010dn\u00ed p\u00e1te\u0159: 7 snadn\u00fdch a efektivn\u00edch cvik\u016f<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-triceps-2\/\">\u00da\u010dinn\u00e9 cviky na triceps pro doma i do fitka<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zadek-2\/\">\u00da\u010dinn\u00e9 cviky na zadek pro ka\u017ed\u00e9ho<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Povisl\u00e9 pa\u017ee jsou probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed mnoho lid\u00ed, zejm\u00e9na po ztr\u00e1t\u011b hmotnosti nebo s v\u011bkem. Dobrou zpr\u00e1vou je, \u017ee existuje \u0159ada efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci zpevnit a vytvarovat tuto oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma bez speci\u00e1ln\u00edho vybaven\u00ed. \u00davod do probl\u00e9mu povisl\u00fdch pa\u017e\u00ed &#8230; <a title=\"Cviky na povisl\u00e9 pa\u017ee: Jak se jich zbavit efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-povisle-paze-2\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na povisl\u00e9 pa\u017ee: Jak se jich zbavit efektivn\u011b\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":107050,"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":[8,1956,394,1529,1150,1932,10],"class_list":["post-24926","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-trenink","tag-fitness","tag-navody","tag-posilovani","tag-povisle-paze","tag-zdravi"],"better_featured_image":{"id":107050,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: povisl\u00e9 pa\u017ee.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-povisle-paze-2.png","filesize":1150525,"sizes":{"medium":{"file":"cviky-na-povisle-paze-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":104423,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-povisle-paze-2-300x300.png"},"thumbnail":{"file":"cviky-na-povisle-paze-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":32821,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-povisle-paze-2-150x150.png"},"medium_large":{"file":"cviky-na-povisle-paze-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":562318,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-povisle-paze-2-768x768.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":24926,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-povisle-paze-2.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=\"Povisl\u00e9 pa\u017ee jsou probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed mnoho lid\u00ed, zejm\u00e9na po ztr\u00e1t\u011b hmotnosti nebo s v\u011bkem. Dobrou zpr\u00e1vou je, \u017ee existuje \u0159ada efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci zpevnit a vytvarovat tuto oblast. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch a \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma bez speci\u00e1ln\u00edho vybaven\u00ed. \u00davod do probl\u00e9mu povisl\u00fdch pa\u017e\u00ed\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Jan And\u011bl\"\/>\n\t<meta name=\"msvalidate.01\" content=\"cf6fee0085ec4bfcb61c5468e8a44e97\" \/>\n\t<meta name=\"yandex-verification\" content=\"d87c8c35ed22268b\" \/>\n\t<meta name=\"keywords\" content=\"cvi\u010den\u00ed,dom\u00e1c\u00ed tr\u00e9nink,fitness,n\u00e1vody,posilov\u00e1n\u00ed,povisl\u00e9 pa\u017ee,zdrav\u00ed,blog,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-povisle-paze-2\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Jan And\u011bl | Fit and Slim Club\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Cviky na povisl\u00e9 pa\u017ee: Jak se jich zbavit efektivn\u011b | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Povisl\u00e9 pa\u017ee jsou probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed mnoho lid\u00ed, zejm\u00e9na po ztr\u00e1t\u011b hmotnosti nebo s v\u011bkem. Dobrou zpr\u00e1vou je, \u017ee existuje \u0159ada efektivn\u00edch cvik\u016f, kter\u00e9 v\u00e1m mohou pomoci zpevnit a vytvarovat tuto oblast. 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