{"id":25791,"date":"2026-05-02T14:04:34","date_gmt":"2026-05-02T12:04:34","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-ramena\/"},"modified":"2026-06-29T16:07:32","modified_gmt":"2026-06-29T14:07:32","slug":"cviky-ramena","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-ramena\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na ramena: Jak pos\u00edlit a zpevnit svaly"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Ramena jsou kl\u00ed\u010dovou \u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli nejen p\u0159i cvi\u010den\u00ed, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. Spr\u00e1vn\u011b pos\u00edlen\u00e1 ramena n\u00e1m pomohou p\u0159edch\u00e1zet zran\u011bn\u00edm, zlep\u0161it dr\u017een\u00ed t\u011bla a umo\u017e\u0148uj\u00ed n\u00e1m vykon\u00e1vat r\u016fzn\u00e9 ka\u017edodenn\u00ed \u010dinnosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-rehabilitacni\/\">\u00fa\u010dinn\u00e9 cviky<\/a> on <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-doma\/\">ramena, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma<\/a> a kter\u00e9 v\u00e1m pomohou zpevnit svaly a zv\u00fd\u0161it va\u0161i s\u00edlu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/rehabilitacni-cviky-po-operaci-kycle-2\/\">Pro\u010d cvi\u010dit ramena<\/a>?<\/li>\n<li>Best <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-2\/\">cviky na ramena<\/a><\/li>\n<li>How to start exercising at home<\/li>\n<li>Tips for <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-po-operaci-kycle-6\/\">spr\u00e1vnou techniku<\/a><\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed ramen<\/li>\n<li>When to see a specialist<\/li>\n<li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-ludmily-mojzisove\/\">cvi\u010dit ramena<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ramena jsou kloub, kter\u00fd je obzvl\u00e1\u0161\u0165 n\u00e1chyln\u00fd k zran\u011bn\u00edm. \u0158ada lid\u00ed trp\u00ed slabou svalovou stabilizac\u00ed, co\u017e m\u016f\u017ee v\u00e9st k bolesti nebo dokonce k zran\u011bn\u00edm. Posilov\u00e1n\u00ed ramenn\u00edch sval\u016f nejen zlep\u0161uje jejich s\u00edlu a flexibilitu, ale tak\u00e9 p\u0159isp\u00edv\u00e1 k celkov\u00e9mu zdrav\u00ed na\u0161ich kloub\u016f a \u0161lach.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Best <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-posilovna\/\">cviky na ramena<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tlak na ramena (shoulder press)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik je skv\u011bl\u00fd pro pos\u00edlen\u00ed deltov\u00fdch sval\u016f. M\u016f\u017eete ho prov\u00e1d\u011bt jak s \u010dinkami, tak s kettlebellem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00ed rozpa\u017een\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bo\u010dn\u00ed rozpa\u017een\u00ed je ide\u00e1ln\u00ed pro zpevn\u011bn\u00ed bo\u010dn\u00ed \u010d\u00e1sti deltov\u00fdch sval\u016f a pom\u00e1h\u00e1 zlep\u0161it \u0161ir\u0161\u00ed vzhled ramen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. P\u0159itahov\u00e1n\u00ed k brad\u011b (upright row)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159itahov\u00e1n\u00ed k brad\u011b je v\u00fdborn\u00fd cvik pro horn\u00ed \u010d\u00e1st t\u011bla; je efektivn\u00ed na tr\u00e9nink delt a trap\u00e9zov\u00fdch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Krou\u017een\u00ed rameny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krou\u017een\u00ed rameny je jednoduch\u00fd cvik, kter\u00fd m\u016f\u017eete prov\u00e1d\u011bt kdykoli a kdekoliv; pom\u016f\u017ee prokrvit svaly a uvolnit nap\u011bt\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to start exercising at home<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud teprve za\u010d\u00edn\u00e1te, doporu\u010duji si vytvo\u0159it z\u00e1kladn\u00ed pl\u00e1n. V\u011bnujte se cvi\u010den\u00ed alespo\u0148 2-3kr\u00e1t t\u00fddn\u011b a za\u010dn\u011bte s leh\u010d\u00edmi v\u00e1hami. Nap\u0159\u00edklad pro \u201cTlak na ramena\u201d doporu\u010duji za\u010d\u00edt s \u010dinkami v\u00e1\u017e\u00edc\u00edmi kolem 2-5 kg a postupn\u011b zvy\u0161ovat v\u00e1hu, jak budete s\u00edlit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy pro spr\u00e1vnou techniku<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Udr\u017eujte rovn\u00e9 dr\u017een\u00ed t\u011bla b\u011bhem cvi\u010den\u00ed.<\/li>\n<li>Ne prov\u00e1d\u011bjte cviky zbyte\u010dn\u011b rychle; kvalitn\u00ed proveden\u00ed je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e mno\u017estv\u00ed.<\/li>\n<li>P\u0159ed tr\u00e9ninkem se d\u016fkladn\u011b zah\u0159ejte.<\/li>\n<li>Po cvi\u010den\u00ed nezapome\u0148te na stre\u010dink, abyste podpo\u0159ili regeneraci sval\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed ramen<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159et\u011b\u017eov\u00e1n\u00ed: Zvolte si vhodnou v\u00e1hu a nenut\u011bte sv\u016fj organismus do p\u0159\u00edli\u0161 velk\u00e9 z\u00e1t\u011b\u017ee.<\/li>\n<li>\u0160patn\u00e1 technika: Nepodce\u0148ujte <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-kycle-cviky\/\">spr\u00e1vn\u00e9 proveden\u00ed<\/a> cvik\u016f, aby nedo\u0161lo k ubl\u00ed\u017een\u00ed.<\/li>\n<li>Ignorov\u00e1n\u00ed bolest\u00ed: P\u0159i bolesti se rozhodn\u011b pora\u010fte s odborn\u00edkem.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to see a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se p\u0159i cvi\u010den\u00ed objev\u00ed jak\u00e9koliv bolesti nebo nepohodl\u00ed, je dobr\u00e9 konzultovat to s tren\u00e9rem nebo fyzioterapeutem. Tak\u00e9 se doporu\u010duje vyhledat odbornou pomoc, pokud si nejste jisti spr\u00e1vnou technikou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit ramena?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, aby svaly m\u011bly \u010das na regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What exercises are best for beginners?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00e1te\u010dn\u00edci by m\u011bli zvolit jednoduch\u00e9 cviky, jako jsou krou\u017een\u00ed rameny a bo\u010dn\u00ed rozpa\u017een\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pot\u0159ebuji vybaven\u00ed pro cvi\u010den\u00ed ramen doma?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nemus\u00edte m\u00edt drah\u00e9 vybaven\u00ed; vhodn\u00e9 jsou i lahve s vodou nebo elastick\u00e9 gumy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How do I know if I&#039;m exercising correctly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sledujte svou techniku a poslouchejte sv\u00e9 t\u011blo; p\u0159\u00edpadn\u00e9 bolesti by v\u00e1s m\u011bly varovat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Existuj\u00ed i jin\u00e9 zp\u016fsoby, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramenni-kloub-2\/\">how to strengthen<\/a> ramena?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Samoz\u0159ejm\u011b, doporu\u010duji zkusit i cvi\u010debn\u00ed program <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute home game<\/a>, kde najdete efektivn\u00ed dom\u00e1c\u00ed tr\u00e9ninky na ramena a dal\u0161\u00ed \u010d\u00e1sti t\u011bla.<\/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\/cviky-na-mici\/\">Cviky na m\u00ed\u010di: Posilte t\u011blo a zlep\u0161ete kondici<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-branicni-dychani\/\">Cviky na br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed pro lep\u0161\u00ed zdrav\u00ed a pohodu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pred-operaci-kycle-2\/\">Cviky p\u0159ed operac\u00ed ky\u010dle: Jak se p\u0159ipravit efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-doma\/\">Cviky na doma: Jak cvi\u010dit efektivn\u011b bez vybaven\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-kotnik\/\">Cviky na kotn\u00edk: Jak posilovat a rehabilitovat kloub<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-ludmila-mojzisova\/\">Cviky podle Ludmily Moj\u017e\u00ed\u0161ov\u00e9 pro zdravou p\u00e1te\u0159<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Ramena jsou kl\u00ed\u010dovou \u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli nejen p\u0159i cvi\u010den\u00ed, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. Spr\u00e1vn\u011b pos\u00edlen\u00e1 ramena n\u00e1m pomohou p\u0159edch\u00e1zet zran\u011bn\u00edm, zlep\u0161it dr\u017een\u00ed t\u011bla a umo\u017e\u0148uj\u00ed n\u00e1m vykon\u00e1vat r\u016fzn\u00e9 ka\u017edodenn\u00ed \u010dinnosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky na ramena, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma a kter\u00e9 v\u00e1m pomohou zpevnit svaly &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na ramena: Jak pos\u00edlit a zpevnit svaly\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-ramena\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na ramena: Jak pos\u00edlit a zpevnit svaly\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107391,"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":[888,297,394,9093,9397,1151,10],"class_list":["post-25791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviky","tag-domaci-cviceni","tag-fitness","tag-posileni-svalu","tag-ramena","tag-trenink","tag-zdravi"],"better_featured_image":{"id":107391,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: ramena.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-ramena.png","filesize":1173670,"sizes":{"medium":{"file":"cviky-ramena-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":105070,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-ramena-300x300.png"},"thumbnail":{"file":"cviky-ramena-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":31502,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-ramena-150x150.png"},"medium_large":{"file":"cviky-ramena-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":601586,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-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":25791,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-ramena.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=\"Ramena jsou kl\u00ed\u010dovou \u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli nejen p\u0159i cvi\u010den\u00ed, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. Spr\u00e1vn\u011b pos\u00edlen\u00e1 ramena n\u00e1m pomohou p\u0159edch\u00e1zet zran\u011bn\u00edm, zlep\u0161it dr\u017een\u00ed t\u011bla a umo\u017e\u0148uj\u00ed n\u00e1m vykon\u00e1vat r\u016fzn\u00e9 ka\u017edodenn\u00ed \u010dinnosti. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 cviky na ramena, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma a kter\u00e9 v\u00e1m pomohou zpevnit svaly\" \/>\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=\"cviky,dom\u00e1c\u00ed cvi\u010den\u00ed,fitness,pos\u00edlen\u00ed sval\u016f,ramena,tr\u00e9nink,zdrav\u00ed,blog,cvi\u010den\u00ed,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-ramena\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\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=\"\u00da\u010dinn\u00e9 cviky na ramena: Jak pos\u00edlit a zpevnit svaly | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Ramena jsou kl\u00ed\u010dovou \u010d\u00e1st\u00ed na\u0161eho t\u011bla, kter\u00e1 hraje d\u016fle\u017eitou roli nejen p\u0159i cvi\u010den\u00ed, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b. Spr\u00e1vn\u011b pos\u00edlen\u00e1 ramena n\u00e1m pomohou p\u0159edch\u00e1zet zran\u011bn\u00edm, zlep\u0161it dr\u017een\u00ed t\u011bla a umo\u017e\u0148uj\u00ed n\u00e1m vykon\u00e1vat r\u016fzn\u00e9 ka\u017edodenn\u00ed \u010dinnosti. 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