[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.sammarkiewi.cz\/jak-na-vypracovane-ramena\/#Article","mainEntityOfPage":"https:\/\/www.sammarkiewi.cz\/jak-na-vypracovane-ramena\/","headline":"Jak na vypracovan\u00e9 ramena","name":"Jak na vypracovan\u00e9 ramena","description":"M\u00edt vypracovan\u00e1 ramena je sp\u00ed\u0161e snem chlapa, jak \u017eeny, pokud v\u0161ak nemluv\u00edme o \u017een\u00e1ch, kter\u00e9 se profesion\u00e1ln\u011b v\u011bnuj\u00ed sport\u016fm jako nap\u0159\u00edklad plav\u00e1n\u00ed, hokej, basketbal, volejbal, h\u00e1zen\u00e1 a podobn\u011b. Tento \u010dl\u00e1nek je sp\u00ed\u0161e v\u011bnov\u00e1n chlapem, kter\u00fd s cvi\u010den\u00edm teprve za\u010d\u00ednaj\u00ed. K tomu, abyste m\u011bli vypracovan\u00e1 ramena, budete pot\u0159ebovat jednoru\u010dky a prostor doma na cvi\u010den\u00ed. Existuje velk\u00e9 […]","datePublished":"2020-06-21","dateModified":"2023-05-05","author":{"@type":"Person","@id":"https:\/\/www.sammarkiewi.cz\/author\/#Person","name":"sammarkiewi.cz\n","url":"https:\/\/www.sammarkiewi.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/64d58fab86512053c8bb518a6563e7284bb4a3422dc9af0106c3f39575364c7b?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/64d58fab86512053c8bb518a6563e7284bb4a3422dc9af0106c3f39575364c7b?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"sammarkiewi.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.sammarkiewi.cz\/wp-content\/uploads\/img_a380937_w2382_t1592377868.jpg","url":"https:\/\/www.sammarkiewi.cz\/wp-content\/uploads\/img_a380937_w2382_t1592377868.jpg","height":0,"width":0},"url":"https:\/\/www.sammarkiewi.cz\/jak-na-vypracovane-ramena\/","about":["Sport"],"wordCount":473,"articleBody":"      M\u00edt vypracovan\u00e1 ramena je sp\u00ed\u0161e snem chlapa, jak \u017eeny, pokud v\u0161ak nemluv\u00edme o \u017een\u00e1ch, kter\u00e9 se profesion\u00e1ln\u011b v\u011bnuj\u00ed sport\u016fm jako nap\u0159\u00edklad plav\u00e1n\u00ed, hokej, basketbal, volejbal, h\u00e1zen\u00e1 a podobn\u011b. Tento \u010dl\u00e1nek je sp\u00ed\u0161e v\u011bnov\u00e1n chlapem, kter\u00fd s cvi\u010den\u00edm teprve za\u010d\u00ednaj\u00ed. K tomu, abyste m\u011bli vypracovan\u00e1 ramena, budete pot\u0159ebovat jednoru\u010dky a prostor doma na cvi\u010den\u00ed. Existuje velk\u00e9 mno\u017estv\u00ed cvik\u016f, kter\u00e9 je vhodn\u00e9 pro cvi\u010den\u00ed doma.   Za\u010d\u00edn\u00e1m s cvi\u010den\u00edm s jednoru\u010dkami Pokud s cvi\u010den\u00edm jen za\u010d\u00edn\u00e1te a pot\u0159ebujete si zakoupit jednoru\u010dky, jde o \u010dinky, kter\u00e9 jsou ur\u010deny do ruky, tedy jde o men\u0161\u00ed proveden\u00ed \u010dinky jako takov\u00e9, kterou ur\u010dit\u011b zn\u00e1te. Jednoru\u010dky n\u00e1m napom\u00e1haj\u00ed ke cvi\u010den\u00ed horn\u00edch parti\u00ed t\u011bla a daj\u00ed se pou\u017e\u00edvat na dom\u00e1c\u00ed cvi\u010den\u00ed. Pomoc\u00ed jednoru\u010dky m\u016f\u017eete cvi\u010dit nejen ramena, ale i biceps, z\u00e1da, prsa, tedy tak jak jsme zmi\u0148ovali horn\u00ed partie t\u011bla. K tomu abyste m\u011bli vypracovan\u00e1 ramena mus\u00edte ale za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu i jin\u00e9 druhy cvik\u016f, proto\u017ee nen\u00ed ani efektivn\u00ed ani zdrav\u00e9 cvi\u010dit jen jednu partii t\u011bla.   Jak na ramena za pomoci jednoru\u010dek Z\u00e1kladn\u00edm cvikem p\u0159i cvi\u010den\u00ed ramen za pomoci jednoru\u010dky, je cvik vsed\u011b, kde m\u00e1te narovnan\u00e1 z\u00e1da a v rukou dr\u017e\u00edte jednoru\u010dky. Ruce s jednoru\u010dkami d\u00e1te do polohy nad ramena, kde loket va\u0161\u00ed ruky by m\u011bl b\u00fdt v prav\u00e9m \u00fahlu. N\u00e1sledn\u011b ruce zvedneme nad hlavu, ruce je t\u0159eba zcela narovnat a n\u00e1sledn\u011b je znovu vr\u00e1tit do prav\u00e9ho \u00fahlu. Toto cvi\u010den\u00ed opakujete osm a\u017e deset kr\u00e1t v intervalu dvou a\u017e t\u0159\u00ed s\u00e9rii. Dal\u0161\u00edm vhodn\u00fdm cvikem pro va\u0161e ramena je cvik ve stoje, kde jednoru\u010dky dr\u017e\u00edte v rukou p\u0159i t\u011ble a ruce p\u0159edpa\u017e\u00ed p\u0159ed sebe, a to do v\u00fd\u0161e ramen. Tento cvik m\u016f\u017eete kombinovat si rozpa\u017eov\u00e1n\u00edm rukou do boku, tedy st\u0159\u00eddav\u011b do boku a p\u0159ed sebe. Cvik cvi\u010d\u00edte osm a\u017e deset kr\u00e1t v intervalu dvou a\u017e t\u0159\u00ed s\u00e9ri\u00ed. P\u0159i cvi\u010den\u00ed ramen je t\u0159eba db\u00e1t na spr\u00e1vn\u00e9 cvi\u010den\u00ed, aby nedo\u0161lo k \u00farazu va\u0161\u00ed p\u00e1te\u0159e. V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt v\u00edce o cvi\u010den\u00ed ramena, ale i jin\u00fdch cvik\u016f v dom\u00e1c\u00edm prost\u0159ed\u00ed, p\u0159\u00edpadn\u011b se chcete dozv\u011bd\u011bt v\u00edce o pou\u017e\u00edv\u00e1n\u00ed jednoru\u010dky, ur\u010dit\u011b se obra\u0165te na internetov\u00e9 str\u00e1nky https:\/\/inlive.cz\/.                                                                                                                                                                                                                                                                                                                                                                                          4.2\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak na vypracovan\u00e9 ramena","item":"https:\/\/www.sammarkiewi.cz\/jak-na-vypracovane-ramena\/#breadcrumbitem"}]}]