{"id":1917,"date":"2024-09-09T02:42:28","date_gmt":"2024-09-09T00:42:28","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=1917"},"modified":"2025-09-09T11:16:09","modified_gmt":"2025-09-09T09:16:09","slug":"cviky-na-spevnenie-ruk-a-pazi","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/","title":{"rendered":"Cviky na posilnenie pa\u017e\u00ed a r\u00fak: 10 najlep\u0161\u00edch, ktor\u00e9 mus\u00edte vysk\u00fa\u0161a\u0165"},"content":{"rendered":"\n<p>Tr\u00e1pia v\u00e1s ovisnut\u00e9 ruky? Nebojte sa, rozhodne v tom <strong><a href=\"https:\/\/www.trenerzien.com\/recenzie\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/recenzie\" target=\"_blank\" rel=\"noreferrer noopener\">nie ste sami<\/a><\/strong>. Svaly r\u00fak patria medzi tie naj\u010dastej\u0161ie zanedb\u00e1van\u00e9. Preto sa mus\u00edte zamera\u0165 na ich posilnenie, a tak v\u00e1m v tomto \u010dl\u00e1nku predstav\u00edme <strong>cviky, ktor\u00e9 by ste mali zaradi\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu na posilnenie r\u00fak a pa\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Preco_je_dolezite_pravidelne_cvicenie_ruk\" >Pre\u010do je d\u00f4le\u017eit\u00e9 pravideln\u00e9 cvi\u010denie r\u00fak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Ako_casto_vykonavat_cviky_na_posilnenie_ruk\" >Ako \u010dasto vykon\u00e1va\u0165 cviky na posilnenie r\u00fak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Ako_cvicit_ruky\" >Ako cvi\u010di\u0165 ruky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#10_najlepsich_cviceni_na_ochabnute_ruky\" >10 najlep\u0161\u00edch cvi\u010den\u00ed na ochabnut\u00e9 ruky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Kluky\" >K\u013euky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Bicepsovy_zdvih\" >Bicepsov\u00fd zdvih<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Dipy_na_lavicke\" >Dipy na lavi\u010dke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Francuzske_tlaky\" >Franc\u00fazske tlaky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Plank_s_otacanim\" >Plank s ot\u00e1\u010dan\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Predpazovanie\" >Predpa\u017eovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Tricepsove_extenzie\" >Tricepsov\u00e9 extenzie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Kmitanie\" >Kmitanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Kickback\" >Kickback<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Tlaky_na_ramena\" >Tlaky na ramen\u00e1<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Aky_je_najrychlejsi_sposob_posilnenia_ruk\" >Ak\u00fd je najr\u00fdchlej\u0161\u00ed sp\u00f4sob posilnenia r\u00fak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Casto_kladene_otazky_FAQ\" >\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Ako_sa_zbavit_ovisnutych_ruk\" >Ako sa zbavi\u0165 ovisnut\u00fdch r\u00fak?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Ako_posilnit_ochabnute_ruky\" >Ako posilni\u0165 ochabnut\u00e9 ruky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Ako_schudnut_tuk_na_rukach\" >Ako schudn\u00fa\u0165 tuk na ruk\u00e1ch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Mozu_cviky_na_posilnenie_ruk_a_pazi_pomoct_pri_bolestiach_chrbta\" >M\u00f4\u017eu cviky na posilnenie r\u00fak a pa\u017e\u00ed pom\u00f4c\u0165 pri bolestiach chrbta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/#Co_robit_ak_po_treningu_pocitujem_bolest_alebo_napatie_v_rukach\" >\u010co robi\u0165, ak po tr\u00e9ningu poci\u0165ujem boles\u0165 alebo nap\u00e4tie v ruk\u00e1ch?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_dolezite_pravidelne_cvicenie_ruk\"><\/span>Pre\u010do je d\u00f4le\u017eit\u00e9 pravideln\u00e9 cvi\u010denie r\u00fak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak tr\u00e1vite v\u00e4\u010d\u0161inu \u010dasu v pr\u00e1ci pred po\u010d\u00edta\u010dom, nie je divu, \u017ee m\u00e1te ochabnut\u00e9 niektor\u00e9 svaly. <strong>Posil\u0148ovanie r\u00fak m\u00e1 nespo\u010detn\u00e9 v\u00fdhody nielen pre fyzick\u00e9, ale aj pre du\u0161evn\u00e9 zdravie.<\/strong> Po\u010fme sa pozrie\u0165 na to trochu konkr\u00e9tnej\u0161ie:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zlep\u0161enie funk\u010dnosti<\/strong> &#8211; Pravideln\u00e9 cvi\u010denie r\u00fak v\u00e1m umo\u017en\u00ed lep\u0161ie fungova\u0165 v ka\u017edodennom \u017eivote. Zdv\u00edhanie ta\u0161iek s n\u00e1kupom, dom\u00e1ce pr\u00e1ce a in\u00e9 be\u017en\u00e9 \u00falohy v\u00e1s nebud\u00fa zbyto\u010dne vy\u010derp\u00e1va\u0165.<\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie rizika zranenia<\/strong> &#8211; Siln\u00e9 ruky zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu aj pri prevencii zranen\u00ed. Cviky na posilnenie pa\u017e\u00ed a r\u00fak vybuduj\u00fa svalov\u00fa hmotu, ktor\u00e1 podporuje spr\u00e1vne dr\u017eanie tela. Vyhnete sa tak <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spodny-chrbat\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-spodni-zada\/\" target=\"_blank\" rel=\"noreferrer noopener\">bolesti chrbta<\/a><\/strong>, <strong><a href=\"https:\/\/bezdiety.blog\/cviky-na-krcni-pater\" target=\"_blank\" rel=\"noreferrer noopener\">bolesti kr\u010dnej chrbtice<\/a><\/strong> a \u010fal\u0161\u00edm probl\u00e9mom.<\/li>\n\n\n\n<li><strong>Spa\u013eovanie kal\u00f3ri\u00ed <\/strong>&#8211; Posi\u013e\u0148ovacie cviky na ruky zr\u00fdch\u013euj\u00fa metabolizmus a pom\u00e1haj\u00fa tak spa\u013eova\u0165 kal\u00f3rie.<\/li>\n\n\n\n<li><strong>Zdrav\u0161ie kosti<\/strong> &#8211; Niektor\u00e9 cviky na posilnenie r\u00fak a pa\u017e\u00ed m\u00f4\u017eu posilni\u0165 kostn\u00e9 tkanivo a zn\u00ed\u017ei\u0165 tak riziko osteopor\u00f3zy a in\u00fdch ochoren\u00ed s\u00favisiacich s oslaben\u00fdmi kos\u0165ami.<\/li>\n\n\n\n<li><strong>Zlep\u0161en\u00e9 sebavedomie<\/strong> &#8211; Ke\u010f dosiahnete pevnej\u0161ie a tvarovanej\u0161ie ruky, va\u0161e sebavedomie sa zv\u00fd\u0161i, preto\u017ee to budete naozaj pozna\u0165.<\/li>\n\n\n\n<li><strong>Boj proti starnutiu<\/strong> &#8211; S prib\u00fadaj\u00facim vekom doch\u00e1dza k \u00fabytku svalovej hmoty nielen na ruk\u00e1ch. Pravideln\u00fdm cvi\u010den\u00edm teda m\u00f4\u017eete oddiali\u0165 proces starnutia.<\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie stresu<\/strong> &#8211; Cvi\u010denie je vo v\u0161eobecnosti skvel\u00fd sp\u00f4sob, ako sa zbavi\u0165 stresu. Cviky na posilnenie r\u00fak a pa\u017e\u00ed nie s\u00fa v\u00fdnimkou. Pri cvi\u010den\u00ed sa uvo\u013e\u0148uj\u00fa endorf\u00edny, ktor\u00e9 zlep\u0161uj\u00fa n\u00e1ladu a zni\u017euj\u00fa \u00fazkos\u0165.<\/li>\n\n\n\n<li><strong>Kontakt s ostatn\u00fdmi<\/strong> &#8211; Posil\u0148ovanie m\u00f4\u017ee by\u0165 skvelou pr\u00edle\u017eitos\u0165ou na nadviazanie nov\u00fdch priate\u013estiev. N\u00e1jdite si komunitu, ktor\u00e1 m\u00e1 rovnak\u00fd z\u00e1ujem o cvi\u010denie.<\/li>\n<\/ul>\n\n\n\n<p><strong>TIP:<\/strong> Ne\u017e sa pust\u00edte do novej di\u00e9ty alebo cvi\u010debn\u00e9ho pl\u00e1nu<strong>, zistite si, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo naozaj potrebuje. <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>Kalkula\u010dka baz\u00e1lneho metabolizmu<\/strong><\/a> v\u00e1m uk\u00e1\u017ee, ko\u013eko energie sp\u00e1lite denne len t\u00fdm, \u017ee d\u00fdchate, tr\u00e1vi\u0165 alebo sp\u00edte. Je to z\u00e1kladn\u00fd \u00fadaj, ktor\u00fd urob\u00ed chudnutie aj cvi\u010denie efekt\u00edvnej\u0161\u00edmi a \u013eahko si na z\u00e1klade neho m\u00f4\u017eete zostavi\u0165 jed\u00e1lni\u010dek na mieru.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_casto_vykonavat_cviky_na_posilnenie_ruk\"><\/span>Ako \u010dasto vykon\u00e1va\u0165 cviky na posilnenie r\u00fak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ako za\u010dnete posil\u0148ova\u0165 ruky, mali by ste si stanovi\u0165 <strong>spr\u00e1vnu tr\u00e9ningov\u00fa frekvenciu.<\/strong> To v\u00e1m umo\u017en\u00ed dosiahnu\u0165 najlep\u0161ie v\u00fdsledky. Odpor\u00fa\u010da sa vykon\u00e1va\u0165 posil\u0148ovacie cvi\u010denia na posilnenie r\u00fak a pa\u017e\u00ed 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne, aby ste stimulovali rast svalov a poskytli im dostatok \u010dasu na regener\u00e1ciu.<\/p>\n\n\n\n<p>Mali by ste si tie\u017e uvedomi\u0165, \u017ee je potrebn\u00e9 cvi\u010di\u0165 komplexne a nezameriava\u0165 sa len na probl\u00e9mov\u00e9 partie. Preto kombinujte cvi\u010denia na posilnenie r\u00fak a pa\u017e\u00ed s <strong><a href=\"https:\/\/bezdiety.blog\/10-tipu-jak-zhubnout-bricho\/\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/10-tipu-jak-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\">cvikmi na brucho<\/a><\/strong>, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-rychlo-schudnut-zadok\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-rychle-zhubnout-zadek-vnitrni-stehna-a-boky\/\" target=\"_blank\" rel=\"noreferrer noopener\">stehien, zadku at\u010f.<\/a><\/strong><\/p>\n\n\n\n<p>Pre spr\u00e1vny v\u00fdvin svalov je tie\u017e potrebn\u00e9 doplni\u0165 potrebn\u00e9 \u017eiviny po cvi\u010den\u00ed. Pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/?preview=true&#038;_thumbnail_id=1032\"><strong>\u010co jes\u0165 po cvi\u010den\u00ed<\/strong><\/a> , aby ste dosiahli najlep\u0161ie v\u00fdsledky. <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong>Kalkula\u010dka denn\u00e9ho pr\u00edjmu<\/strong><\/a><strong> v\u00e1m povie, ko\u013eko kal\u00f3ri\u00ed m\u00e1te zjes\u0165, aby va\u0161e \u00fasilie viedlo k konkr\u00e9tnemu cie\u013eu.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-1024x538.jpg\" alt=\"Mali by ste cvi\u010di\u0165 komplexne a nezameriava\u0165 sa len na svoje probl\u00e9mov\u00e9 partie. Preto kombinujte cviky na posilnenie pa\u017e\u00ed a r\u00fak s cvikmi na brucho, stehn\u00e1, zadok at\u010f.\" class=\"wp-image-1078\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-casto-posilovat-ruce-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" rel=\"noreferrer noopener\">Ako \u010dasto cvi\u010di\u0165 a posil\u0148ova\u0165 pri chudnut\u00ed<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_ruky\"><\/span>Ako cvi\u010di\u0165 ruky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00e9rii posil\u0148ovac\u00edch cvikov na ramen\u00e1 a ruky by mal predch\u00e1dza\u0165, ale aj zakon\u010di\u0165 d\u00f4kladn\u00fd stre\u010ding. <strong>Stre\u010ding zabr\u00e1ni po\u0161kodeniu svalov a ne\u017eiaducej bolesti po cvi\u010den\u00ed<\/strong>. Pam\u00e4tajte, \u017ee stre\u010ding by nikdy nemal bolie\u0165, preto sa zbyto\u010dne nepre\u0165a\u017eujte.<\/p>\n\n\n\n<p><strong>Ako teda spr\u00e1vne pretiahnu\u0165 ruky?<\/strong> Predpa\u017ete jednu ruku tak, aby dla\u0148 smerovala k v\u00e1m a prsty smerovali nadol. Ruku dr\u017ete vystret\u00fa, druhou rukou uchopte prsty a mierne ich pritiahnite k telu. Po\u010dkajte pribli\u017ene 15 sek\u00fand, potom vyme\u0148te ruky a cvik zopakujte. Nezabudnite zhlboka d\u00fdcha\u0165.<\/p>\n\n\n\n<p>Potom si k\u013eaknite na kolen\u00e1 do polohy psa. Vystrite ruky tak, aby prsty smerovali sp\u00e4\u0165 k telu. Potom si sk\u00faste sadn\u00fa\u0165 na svoje chodidl\u00e1. Nemus\u00edte si \u00faplne sadn\u00fa\u0165, sta\u010d\u00ed sa posun\u00fa\u0165 len o p\u00e1r centimetrov <strong>do mierneho nap\u00e4tia, nie bolesti.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najlepsich_cviceni_na_ochabnute_ruky\"><\/span>10 najlep\u0161\u00edch cvi\u010den\u00ed na ochabnut\u00e9 ruky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00f4\u017eete si vybra\u0165 z mno\u017estva cvikov na posilnenie pa\u017e\u00ed a r\u00fak. Ni\u017e\u0161ie uv\u00e1dzame zoznam t\u00fdch naj\u00fa\u010dinnej\u0161\u00edch, s ktor\u00fdmi sa m\u00f4\u017eete s istotou rozl\u00fa\u010di\u0165 s ochabnut\u00fdmi rukami.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kluky\"><\/span>K\u013euky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>K\u013euky s\u00fa jedn\u00fdm zo z\u00e1kladn\u00fdch <strong>cvikov na ruky bez cvi\u010debn\u00fdch pom\u00f4cok<\/strong>. Tento cvik sa zameriava nielen na posilnenie pa\u017e\u00ed, ale celej hornej \u010dasti tela vr\u00e1tane hrudn\u00edka a ramien. K\u013euky m\u00f4\u017eete robi\u0165 s rukami pri tele (tricepsov\u00e9) alebo od tela (prsn\u00e9).<\/p>\n\n\n\n<p>Polo\u017ete ruky na zem na \u0161\u00edrku ramien. Kolen\u00e1 m\u00f4\u017eete necha\u0165 na zemi v tupom uhle alebo urobi\u0165 v\u00fdpad. Stiahnite brucho a zadok, nepredkl\u00e1\u0148ajte sa a z\u00e1rove\u0148 sa nehrbte. Pomaly sa sp\u00fa\u0161\u0165ajte dole, ale nie a\u017e na zem. Ke\u010f ste dole, va\u0161e lakte bud\u00fa zviera\u0165 prav\u00fd uhol. Potom sa vytla\u010dte sp\u00e4\u0165 do v\u00fdchodiskovej polohy. Urobte 3 s\u00e9rie po 8 opakovaniach.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1024x683.jpg\" alt=\"K\u013euky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na chudnutie\" class=\"wp-image-1107\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kliky-nejlepsi-cviky-na-doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">K\u013euky s\u00fa jedn\u00fdm z najlep\u0161\u00edch cvikov na chudnutie<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bicepsovy_zdvih\"><\/span>Bicepsov\u00fd zdvih<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tento cvik je zameran\u00fd na <strong>posilnenie predlaktia a bicepsu<\/strong>. Zah\u0155\u0148a <strong>posil\u0148ovanie r\u00fak s \u010dinkami,<\/strong> ktor\u00e9 m\u00f4\u017eete nahradi\u0165 f\u013ea\u0161ou naplnenou vodou.<\/p>\n\n\n\n<p>Postavte sa s nohami na \u0161\u00edrku bokov a do ka\u017edej ruky vezmite \u010dinku. Ruky dr\u017ete pri tele a predlaktia dajte do prav\u00e9ho uhla. Pomaly dv\u00edhajte \u010dinky smerom k ramen\u00e1m a sp\u00e4\u0165. Opakujte 12-kr\u00e1t v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<p><strong>Pre\u010d\u00edtajte si tie\u017e o <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">najlep\u0161\u00edch cvikoch na bicepsy<\/a>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"cMKy57Hht4Q\"><iframe loading=\"lazy\" title=\"Jak na to? | Bicepsov\u00fd  zdvih s jednoru\u010dkami\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/cMKy57Hht4Q?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dipy_na_lavicke\"><\/span>Dipy na lavi\u010dke<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Dipy sa zameriavaj\u00fa na tricepsy a maj\u00fa podobu <strong>obr\u00e1ten\u00e9ho k\u013euku<\/strong>. Postavte sa chrbtom k lavi\u010dke, ruky polo\u017ete na okraj lavi\u010dky a nohy dajte pred seba do prav\u00e9ho uhla. Pomaly sa sp\u00fa\u0161\u0165ajte nadol, k\u00fdm va\u0161e ruky nebud\u00fa v pravom uhle. Potom zaberte a vytiahnite sa sp\u00e4\u0165. Urobte 3 s\u00e9rie po 10 opakovaniach.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-1024x538.jpg\" alt=\"Dipy s\u00fa jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch cvikov na posilnenie pa\u017e\u00ed a r\u00fak. Zameriavaj\u00fa sa na tricepsy a maj\u00fa podobu obr\u00e1ten\u00e9ho k\u013euku.\" class=\"wp-image-1080\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-paze.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Francuzske_tlaky\"><\/span>Franc\u00fazske tlaky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Franc\u00fazske tlaky patria tie\u017e medzi ide\u00e1lne cviky na posilnenie r\u00fak a pa\u017e\u00ed. V\u010faka nim <strong>posiln\u00edte zadn\u00fa \u010das\u0165 pa\u017e\u00ed a dod\u00e1te im tvar<\/strong>.<\/p>\n\n\n\n<p>\u013dahnite si na lavi\u010dku alebo na podlo\u017eku na podlahe. Vezmite \u010dinky a polo\u017ete ich pred seba tak, aby boli predlaktia kolmo k telu. \u010cinku pomaly sp\u00fa\u0161\u0165ajte dole smerom k \u010delu a vr\u00e1\u0165te sa sp\u00e4\u0165. Cvi\u010denie opakujte 12-kr\u00e1t v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"2dQFMlpwmk8\"><iframe loading=\"lazy\" title=\"FRANCOUZSK\u00c9 TLAKY s jednoru\u010dkama | Cviky na TRICEPS\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/2dQFMlpwmk8?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_s_otacanim\"><\/span>Plank s ot\u00e1\u010dan\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Plank s ot\u00e1\u010dan\u00edm je skvel\u00fd na <strong>posilnenie pa\u017e\u00ed, ramien a bru\u0161n\u00fdch svalov<\/strong>. Za\u010dnite v planku s rukami pod ramenami. Opatrne sa oto\u010dte do\u013eava a zdvihnite ruku nahor. V tejto polohe vydr\u017ete 5 sek\u00fand, vr\u00e1\u0165te sa do planku a vyme\u0148te strany. Urobte 3 s\u00e9rie po 10 opakovan\u00ed na ka\u017edej strane.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"VUuffgdYL3U\"><iframe loading=\"lazy\" title=\"How to Perform Twisting Planks | Bodyweight Exercise Tutorial\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/VUuffgdYL3U?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/www.bezdiety.blog\/sk\/cvicenie-doma-pre-zaciatocnikov\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviceni-doma\/\" rel=\"noreferrer noopener\">10 najlep\u0161\u00edch cvikov na doma pre za\u010diato\u010dn\u00edkov<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Predpazovanie\"><\/span>Predpa\u017eovanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cvi\u010denia na posilnenie pa\u017e\u00ed a r\u00fak sa nezaob\u00eddu bez predpa\u017eovan\u00ed, pri ktor\u00fdch sa ur\u010dite zapot\u00edte. Predpa\u017eovanie znie aj vyzeraj\u00fa jednoducho, ale opak je pravdou. Ak v\u0161ak zvl\u00e1dnete tento n\u00e1ro\u010dn\u00fd cvik, vr\u00e1ti sa v\u00e1m to v podobe kr\u00e1snych r\u00fak.<\/p>\n\n\n\n<p>Postavte sa s \u010dinkami v ruk\u00e1ch tak, aby ste mali nohy na \u0161\u00edrku bokov. <strong>Mierne pokr\u010den\u00e9 ruky<\/strong> zdvihnite na \u00farove\u0148 ramien a potom ich pomal\u00fdm pohybom vr\u00e1\u0165te sp\u00e4\u0165. Predpa\u017eovanie m\u00f4\u017eete vystrieda\u0165 s rozpa\u017eovan\u00edm op\u00e4\u0165 do v\u00fd\u0161ky ramien. Cviky opakujte 10-kr\u00e1t v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"mTwBlnvP4W8\"><iframe loading=\"lazy\" title=\"P\u0158EDPA\u017dOV\u00c1N\u00cd S JEDNORU\u010cN\u00cd \u010cINKOU  | V jedn\u00e9 minut\u011b\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/mTwBlnvP4W8?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tricepsove_extenzie\"><\/span>Tricepsov\u00e9 extenzie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Tricepsov\u00e9 extenzie m\u00f4\u017eete vykon\u00e1va\u0165 v stoji aj v sede.<\/strong> Jedna \u010dinka v\u00e1m bude sta\u010di\u0165, v\u00e1hu nech\u00e1me na v\u00e1s. Ak nie ste zvyknut\u00ed pravidelne cvi\u010di\u0165, zvolila by som maxim\u00e1lne dvojkilov\u00fa \u010dinku.<\/p>\n\n\n\n<p>Uchopte \u010dinku nad hlavou oboma rukami a potom ju jemne spustite za hlavu. Pokr\u010dte ruky v lak\u0165och, k\u00fdm sa tricepsy \u00faplne nevytiahnu, a potom ruky op\u00e4\u0165 natiahnite. Je ve\u013emi d\u00f4le\u017eit\u00e9, aby ste sa neoh\u00fdbali v bedr\u00e1ch. Vykonajte 3 s\u00e9rie po 10 opakovaniach.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-1024x538.jpg\" alt=\"Tricepsov\u00e9 extenzie m\u00f4\u017eete vykon\u00e1va\u0165 v stoji aj v sede. Jedna \u010dinka v\u00e1m bude sta\u010di\u0165, v\u00e1hu nech\u00e1me na v\u00e1s. Ak nie ste zvyknut\u00ed pravidelne cvi\u010di\u0165, zvolila by som maxim\u00e1lne dvojkilov\u00fa \u010dinku.\" class=\"wp-image-1081\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/posilovani-rukou.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kmitanie\"><\/span>Kmitanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rovnako ako pri predch\u00e1dzaj\u00facom cvi\u010den\u00ed m\u00f4\u017eete ruky posil\u0148ova\u0165 v stoji alebo v sede. Tentoraz si vezmite do <strong>ka\u017edej ruky jednu \u010dinku.<\/strong> Ruky op\u00e4\u0165 natiahnite na \u0161\u00edrku ramien nad hlavu. Za\u010dnite nimi r\u00fdchlo a striedavo pohybova\u0165 tam a sp\u00e4\u0165 (sta\u010d\u00ed 10 cm).<\/p>\n\n\n\n<p>M\u00f4\u017eete tie\u017e kmita\u0165 v predlakt\u00ed, tak\u017ee ak v\u00e1m nevyhovuje prv\u00e1 mo\u017enos\u0165, m\u00f4\u017eete ju nahradi\u0165 touto. Cvik vykon\u00e1vajte 30 sek\u00fand v 3 opakovaniach.<\/p>\n\n\n\n<p><strong>TIP: P\u0159e\u010dt\u011bte si <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-sa-zbavit-celulitidy\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-se-zbavit-celulitidy\">Jak se zbavit celulitidy na stehnech i zadku<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kickback\"><\/span>Kickback<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cviky na posilnenie pa\u017e\u00ed a r\u00fak sa zv\u00e4\u010d\u0161a zameriavaj\u00fa na tricepsy. \u010eal\u0161\u00edm tak\u00fdm je kickback, ktor\u00fd sa m\u00f4\u017ee vykon\u00e1va\u0165 <strong>dvoma sp\u00f4sobmi.<\/strong><\/p>\n\n\n\n<p>Mierne sa zohnite a pokr\u010dte obe kolen\u00e1. Pripravte si \u010dinky do r\u00fak a umiestnite ich pozd\u013a\u017e tela. Pohybujte \u010dinkami od bokov dozadu, k\u00fdm neuc\u00edtite, \u017ee sa v\u00e1m zap\u00e1jaj\u00fa tricepsy. Potom vr\u00e1\u0165te ruky do p\u00f4vodnej polohy.<\/p>\n\n\n\n<p>Jednoduch\u0161ou mo\u017enos\u0165ou je pokr\u010di\u0165 jedno koleno a oprie\u0165 sa o\u0148. M\u00e1te len jeden \u010dinku, ktor\u00fd dr\u017e\u00edte v druhej ruke, ktor\u00fa umiestnite za telo vy\u0161\u0161ie op\u00edsan\u00fdm sp\u00f4sobom. Cvik opakujte 12-kr\u00e1t v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"19LlDG1tCqU\"><iframe loading=\"lazy\" title=\"Kick-back | Cvik s na tricepsy s \u010dinkou [FitYOU.cz]\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/19LlDG1tCqU?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tlaky_na_ramena\"><\/span>Tlaky na ramen\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mo\u017eno ste u\u017e po\u010duli o tlakoch na ramen\u00e1. Do ka\u017edej ruky vezmite \u010dinku, rozpa\u017ete a potom ohnite predlaktia do prav\u00e9ho uhla. Zdvihnite \u010dinky nad hlavu a <strong>pomaly<\/strong> ich sp\u00fa\u0161\u0165ajte sp\u00e4\u0165. Vykonajte 3 s\u00e9rie po 10 opakovaniach.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-1024x538.jpg\" alt=\"Mo\u017eno ste u\u017e po\u010duli o tlakoch na ramen\u00e1. Do ka\u017edej ruky vezmite \u010dinku, rozpa\u017ete a potom ohnite predlaktia do prav\u00e9ho uhla. Zdvihnite \u010dinky nad hlavu a pomal\u00fdm pohybom sa vr\u00e1\u0165te sp\u00e4\u0165. Vykonajte 3 s\u00e9rie po 10 opakovaniach.\" class=\"wp-image-1082\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-ruce.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>Pre\u010d\u00edtajte si tie\u017e, ak\u00e9 <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-krcni-pater\/\" target=\"_blank\" rel=\"noreferrer noopener\">cviky s\u00fa najlep\u0161ie pre kr\u010dn\u00fa chrbticu<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_najrychlejsi_sposob_posilnenia_ruk\"><\/span>Ak\u00fd je najr\u00fdchlej\u0161\u00ed sp\u00f4sob posilnenia r\u00fak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je n\u00e1m jasn\u00e9, \u017ee by ste chceli \u010do najr\u00fdchlej\u0161ie spevni\u0165 svoje ruky. Ka\u017ed\u00fd z n\u00e1s je v\u0161ak in\u00fd, a preto sa v\u00fdsledky u ka\u017ed\u00e9ho z n\u00e1s dostavia v inom \u010dase. <strong>\u00da\u010dinnos\u0165 cvikov na ruky z\u00e1vis\u00ed v\u017edy od spr\u00e1vne zostaven\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu, s ktor\u00fdm najlep\u0161ie porad\u00ed<\/strong> <strong>odborn\u00edk.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689843806619\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_sa_zbavit_ovisnutych_ruk\"><\/span>Ako sa zbavi\u0165 ovisnut\u00fdch r\u00fak?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Najlep\u0161\u00ed sp\u00f4sob, ako sa zbavi\u0165 ovisnut\u00fdch r\u00fak, je za\u010da\u0165 s posil\u0148ovan\u00edm, ktor\u00e9 dod\u00e1 va\u0161im ruk\u00e1m tvar. M\u00f4\u017eete vykon\u00e1va\u0165 r\u00f4zne cviky na ruky s vlastnou v\u00e1hou aj \u010dinkami. Kombinujte cvi\u010denie so spr\u00e1vnou stravou a dostatkom sp\u00e1nku.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689843829071\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_posilnit_ochabnute_ruky\"><\/span>Ako posilni\u0165 ochabnut\u00e9 ruky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Za\u010dnite cvi\u010di\u0165 na posilnenie pa\u017e\u00ed a r\u00fak. Medzi tie najlep\u0161ie patr\u00ed napr. k\u013euky, dipy, kickback, tlaky na ramen\u00e1 alebo predpa\u017eovanie. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689843840387\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_schudnut_tuk_na_rukach\"><\/span>Ako schudn\u00fa\u0165 tuk na ruk\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Chceli by sme spomen\u00fa\u0165, \u017ee by ste sa nemali zameriava\u0165 na to, ako schudn\u00fa\u0165 na ruk\u00e1ch, ale na to, ako ich spevni\u0165. Posil\u0148ovacie cviky na ruky v\u00e1m pom\u00f4\u017eu vybudova\u0165 svalov\u00fa hmotu, a t\u00fdm odstr\u00e1ni\u0165 tuk.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689843856937\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozu_cviky_na_posilnenie_ruk_a_pazi_pomoct_pri_bolestiach_chrbta\"><\/span>M\u00f4\u017eu cviky na posilnenie r\u00fak a pa\u017e\u00ed pom\u00f4c\u0165 pri bolestiach chrbta?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, niektor\u00e9 cviky na ruky, ako napr\u00edklad dipy na lavi\u010dke, pom\u00e1haj\u00fa posilni\u0165 svaly okolo chrbtice a zmierni\u0165 tak boles\u0165 chrbta.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689844071470\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_robit_ak_po_treningu_pocitujem_bolest_alebo_napatie_v_rukach\"><\/span><strong>\u010co robi\u0165, ak po tr\u00e9ningu poci\u0165ujem boles\u0165 alebo nap\u00e4tie v ruk\u00e1ch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nepodce\u0148ujte boles\u0165 alebo nap\u00e4tie v ruk\u00e1ch po tr\u00e9ningu. Znamen\u00e1 to, \u017ee va\u0161e svaly boli nam\u00e1han\u00e9 a potrebuj\u00fa sa zotavi\u0165. Doprajte im aj sebe dostatok odpo\u010dinku. V pr\u00edpade silnej bolesti vyh\u013eadajte lek\u00e1rsku pomoc.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&#x2705; Cvi\u010denia na posilnenie pa\u017e\u00ed a r\u00fak &#x2705; Ako cvi\u010di\u0165 ruky &#x2705; 10 najlep\u0161\u00edch cvikov na ochabnut\u00e9 ruky &#x2705; Kto je Tr\u00e9ner \u017eien<\/p>\n","protected":false},"author":2,"featured_media":1696,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-1917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-zpevneni-rukou-a-pazi.jpg","author_info":{"display_name":"Ane\u017eka Karvanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/anezka\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1917","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1917"}],"version-history":[{"count":13,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1917\/revisions"}],"predecessor-version":[{"id":4868,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1917\/revisions\/4868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1696"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}