{"id":24797,"date":"2026-05-02T09:44:51","date_gmt":"2026-05-02T07:44:51","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/jak-posilit-mezilopatkove-svaly\/"},"modified":"2026-06-29T09:12:10","modified_gmt":"2026-06-29T07:12:10","slug":"jak-posilit-mezilopatkove-svaly","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-mezilopatkove-svaly\/","title":{"rendered":"Jak pos\u00edlit mezilopatkov\u00e9 svaly pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pos\u00edlen\u00ed mezilopatkov\u00fdch sval\u016f je kl\u00ed\u010dov\u00e9 pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spravne-drzeni-tela\/\">correct posture<\/a> a prevenci bolesti zad. Tento \u010dl\u00e1nek v\u00e1m uk\u00e1\u017ee, jak na to pomoc\u00ed jednoduch\u00fdch a efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt i doma. V\u011bnovat se t\u011bmto sval\u016fm je z\u00e1sadn\u00ed, pokud tr\u00e1v\u00edte dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de nebo m\u00e1te bolesti v horn\u00ed \u010d\u00e1sti zad. Poj\u010fme se pod\u00edvat na praktick\u00e9 tipy a cviky, kter\u00e9 v\u00e1m pomohou tyto svaly aktivovat a zdokonalit va\u0161e <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zadove-svaly\/\">posture<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-mezilopatkovych-svalu\/\">mezilopatkov\u00e9 svaly<\/a> a pro\u010d jsou d\u016fle\u017eit\u00e9?<\/li>\n<li>Practical <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadoveho-svalstva\/\">cviky na pos\u00edlen\u00ed<\/a> mezilopatkov\u00fdch sval\u016f<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek a specialist<\/li>\n<li>FAQ - frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou mezilopatkov\u00e9 svaly a pro\u010d jsou d\u016fle\u017eit\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mezilopatkov\u00e9 svaly, konkr\u00e9tn\u011b trap\u00e9zov\u00e9 a rombick\u00e9 svaly, se nach\u00e1zej\u00ed mezi lopatkami a hraj\u00ed kl\u00ed\u010dovou roli ve stabilizaci ramen a spr\u00e1vn\u00e9m <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posilovani-zadovych-svalu\/\">posture<\/a>. Kdy\u017e jsou tyto svaly slab\u00e9, m\u016f\u017ee doj\u00edt k nespr\u00e1vn\u00e9mu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">dr\u017een\u00ed t\u011bla, co\u017e<\/a> m\u016f\u017ee v\u00e9st k bolesti krku a zad. Pos\u00edlen\u00edm t\u011bchto sval\u016f <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-spodni-zadove-svalstvo\/\">zlep\u0161\u00edte nejen tvar sv\u00e9ho t\u011bla<\/a>, ale tak\u00e9 celkovou stabilitu a v\u00fdkonnost p\u0159i ka\u017edodenn\u00edch aktivit\u00e1ch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 cviky na pos\u00edlen\u00ed mezilopatkov\u00fdch sval\u016f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Stahov\u00e1n\u00ed lopatek<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se vzp\u0159\u00edmen\u011b nebo si sedn\u011bte. Sna\u017ete se stahovat lopatky sm\u011brem k sob\u011b, jako byste cht\u011bli udr\u017eet m\u00ed\u010dek. Dr\u017ete tuto pozici po dobu 5-10 sekund a opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Cvi\u010den\u00ed s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-s-odporovou-gumou\/\">odporovou gumou<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i pou\u017eit\u00ed odporov\u00e9 gumy uhajte pa\u017ee do stran a zp\u011bt k t\u011blu. P\u0159edstavte si, \u017ee p\u0159i pohybu stahujete lopatky. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, nohy pokr\u010den\u00e9 a chodidla na zemi. Zvedn\u011bte p\u00e1nev a stahujte lopatky dol\u016f, dr\u017ete pozici n\u011bkolik sekund. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nespr\u00e1vn\u00e1 technika:<\/strong> Ujist\u011bte se, \u017ee se skute\u010dn\u011b soust\u0159ed\u00edte na stahov\u00e1n\u00ed lopatek, a nenahradzujte to jin\u00fdmi svaly.<\/li>\n<li><strong>Celkov\u00e1 z\u00e1t\u011b\u017e:<\/strong> Za\u010dn\u011bte s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed a postupn\u011b zvy\u0161ujte. Overtr\u00e9nink m\u016f\u017ee v\u00e9st k p\u0159et\u00ed\u017een\u00ed a bolesti.<\/li>\n<li><strong>Ignorov\u00e1n\u00ed protahov\u00e1n\u00ed:<\/strong> D\u016fle\u017eit\u00e9 je i protahov\u00e1n\u00ed po tr\u00e9ninku, abyste udr\u017eeli svaly flexibiln\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te p\u0159etrv\u00e1vaj\u00edc\u00ed bolest v oblasti zad nebo ramen, doporu\u010dujeme nav\u0161t\u00edvit odborn\u00edka na fyzioterapii. Tento krok v\u00e1s m\u016f\u017ee nasm\u011brovat k lep\u0161\u00edmu pochopen\u00ed va\u0161eho t\u011bla a pomoci vyhnout se v\u00e1\u017en\u011bj\u0161\u00edm probl\u00e9m\u016fm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ - frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e uc\u00edt\u00edm v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se li\u0161\u00ed podle intenzity cvi\u010den\u00ed a pravidelnosti. P\u0159i pravideln\u00e9m cvi\u010den\u00ed byste m\u011bli poc\u00edtit zlep\u0161en\u00ed b\u011bhem n\u011bkolika t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit mezilopatkov\u00e9 svaly, i kdy\u017e m\u00e1m bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte bolest, je lep\u0161\u00ed konzultovat odborn\u00edka. Cvi\u010den\u00ed by m\u011blo b\u00fdt pohodln\u00e9 a bezbolestn\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How many times a week should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit 2-3kr\u00e1t t\u00fddn\u011b, ale nezapom\u00ednejte na dostate\u010dn\u00fd odpo\u010dinek mezi tr\u00e9ninky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed aktivity pom\u00e1haj\u00ed pos\u00edlen\u00ed mezilopatkov\u00fdch sval\u016f?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plav\u00e1n\u00ed, joga nebo pilates jsou skv\u00e9l\u00e9 aktivity, kter\u00e9 pom\u00e1haj\u00ed aktivovat a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-lopatky\/\">pos\u00edlit mezilopatkov\u00e9 svaly<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu za\u010d\u00edt s dom\u00e1c\u00edm cvi\u010den\u00edm?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednoduch\u00fdm zp\u016fsobem, jak za\u010d\u00edt, je p\u0159ihl\u00e1sit se do <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kde najdete kr\u00e1tk\u00e9 a efektivn\u00ed tr\u00e9ninky p\u0159\u00edmo do va\u0161eho ob\u00fdv\u00e1ku.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-vnitrni-stehna\/\">Jak pos\u00edlit vnit\u0159n\u00ed stehna: Cvi\u010den\u00ed a tipy pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-zadove-svalstvo\/\">Jak pos\u00edlit z\u00e1dov\u00e9 svalstvo: Praktick\u00e9 tipy a cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-stehna\/\">Jak pos\u00edlit stehna: Efektivn\u00ed tipy a cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-bedra\/\">Jak pos\u00edlit bedra efektivn\u011b a bezpe\u010dn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-zadek\/\">Jak pos\u00edlit zadek: 5 efektivn\u00edch tip\u016f na cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-bricho-2\/\">Jak pos\u00edlit b\u0159icho: \u00da\u010dinn\u00e9 tipy a cvi\u010den\u00ed<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pos\u00edlen\u00ed mezilopatkov\u00fdch sval\u016f je kl\u00ed\u010dov\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a prevenci bolesti zad. Tento \u010dl\u00e1nek v\u00e1m uk\u00e1\u017ee, jak na to pomoc\u00ed jednoduch\u00fdch a efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt i doma. V\u011bnovat se t\u011bmto sval\u016fm je z\u00e1sadn\u00ed, pokud tr\u00e1v\u00edte dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de nebo m\u00e1te bolesti v horn\u00ed \u010d\u00e1sti zad. Poj\u010fme se pod\u00edvat na praktick\u00e9 &#8230; <a title=\"Jak pos\u00edlit mezilopatkov\u00e9 svaly pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-mezilopatkove-svaly\/\" aria-label=\"Read more about Jak pos\u00edlit mezilopatkov\u00e9 svaly pro lep\u0161\u00ed dr\u017een\u00ed t\u011bla\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":106721,"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":[8,297,378,394,1395,11201,1150,10],"class_list":["post-24797","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-drzeni-tela","tag-fitness","tag-fyzioterapie","tag-mezilopatkove-svaly","tag-posilovani","tag-zdravi"],"better_featured_image":{"id":106721,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: mezilopatkov\u00e9 svaly.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/jak-posilit-mezilopatkove-svaly.png","filesize":1574238,"sizes":{"medium":{"file":"jak-posilit-mezilopatkove-svaly-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":135582,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-posilit-mezilopatkove-svaly-300x300.png"},"thumbnail":{"file":"jak-posilit-mezilopatkove-svaly-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":38808,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-posilit-mezilopatkove-svaly-150x150.png"},"medium_large":{"file":"jak-posilit-mezilopatkove-svaly-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":798963,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-posilit-mezilopatkove-svaly-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":24797,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/jak-posilit-mezilopatkove-svaly.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Pos\u00edlen\u00ed mezilopatkov\u00fdch sval\u016f je kl\u00ed\u010dov\u00e9 pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a prevenci bolesti zad. Tento \u010dl\u00e1nek v\u00e1m uk\u00e1\u017ee, jak na to pomoc\u00ed jednoduch\u00fdch a efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt i doma. V\u011bnovat se t\u011bmto sval\u016fm je z\u00e1sadn\u00ed, pokud tr\u00e1v\u00edte dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de nebo m\u00e1te bolesti v horn\u00ed \u010d\u00e1sti zad. 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Tento \u010dl\u00e1nek v\u00e1m uk\u00e1\u017ee, jak na to pomoc\u00ed jednoduch\u00fdch a efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt i doma. V\u011bnovat se t\u011bmto sval\u016fm je z\u00e1sadn\u00ed, pokud tr\u00e1v\u00edte dlouh\u00e9 hodiny sezen\u00edm u po\u010d\u00edta\u010de nebo m\u00e1te bolesti v horn\u00ed \u010d\u00e1sti zad. 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