[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bornet.sk\/nerastu-vam-ruky\/#Article","mainEntityOfPage":"https:\/\/www.bornet.sk\/nerastu-vam-ruky\/","headline":"Nerast\u00fa v\u00e1m ruky?","name":"Nerast\u00fa v\u00e1m ruky?","description":"Nie je to len o\u00a0bicepse! Ve\u013ea cvi\u010dencov si mysl\u00ed, \u017ee cvi\u010den\u00edm s\u00a0\u0165a\u017ekou v\u00e1hou dosiahnu lep\u0161ie v\u00fdsledky a\u00a0fyzick\u00fd n\u00e1rast sily. U\u00a0r\u00fak to rozhodne neplat\u00ed preto\u017ee ve\u013ekos\u0165 … ","datePublished":"2018-09-13","dateModified":"2024-02-20","author":{"@type":"Person","@id":"https:\/\/www.bornet.sk\/author\/#Person","name":"","url":"https:\/\/www.bornet.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/69bd9b72104e3ccfb6214cbd23cb226f96c6ecf33a2a351fa1d4682235118df3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/69bd9b72104e3ccfb6214cbd23cb226f96c6ecf33a2a351fa1d4682235118df3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bornet.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bornet.sk\/wp-content\/uploads\/img_a293296_w2025_t1542129366.jpg","url":"https:\/\/www.bornet.sk\/wp-content\/uploads\/img_a293296_w2025_t1542129366.jpg","height":0,"width":0},"url":"https:\/\/www.bornet.sk\/nerastu-vam-ruky\/","wordCount":410,"articleBody":"Nie je to len o\u00a0bicepse!Ve\u013ea cvi\u010dencov si mysl\u00ed, \u017ee cvi\u010den\u00edm s\u00a0\u0165a\u017ekou v\u00e1hou dosiahnu lep\u0161ie v\u00fdsledky a\u00a0fyzick\u00fd n\u00e1rast sily. U\u00a0r\u00fak to rozhodne neplat\u00ed preto\u017ee ve\u013ekos\u0165 nerob\u00ed iba biceps ale \u010do je podstatnej\u0161ie, v\u00e4\u010d\u0161iu \u010das\u0165 ruky tvor\u00ed tricepsov\u00fd sval. Najm\u00e4 za\u010diato\u010dn\u00edci si myslia \u017ee k\u013e\u00fa\u010dom k\u00a0ve\u013ek\u00fdm ruk\u00e1m je cvi\u010denie samotn\u00e9ho bicepsu. Biceps je sval ktor\u00fd sa sklad\u00e1 z\u00a0dvoch hl\u00e1v tak\u017ee oproti trojhlav\u00e9mu svalu (tricepsu) je podstatne men\u0161\u00ed, aj ke\u010f si to cvi\u010denci neuvedomuj\u00fa. Tak\u017ee prvou radou pre ve\u013ek\u00e9 ruky je cvi\u010denie nielen bicepsu ale aj tricepsu spolu s\u00a0ramenami. Samozrejme nezabudnite na predlaktia a\u00a0z\u00e1p\u00e4stie ktor\u00e9 va\u0161e ruky zlep\u0161ia nielen v\u00a0objeme, ale aj vo fyzickom v\u00fdkone. Ka\u017ed\u00fd chce ma\u0165 predsa ve\u013ek\u00e9 pa\u017ee!\u00a0Intenzita a\u00a0spr\u00e1vna technikaAko sme spomenuli vy\u0161\u0161ie, je d\u00f4le\u017eitej\u0161ie cvi\u010di\u0165 ruky spr\u00e1vne a\u00a0technicky korektne ako h\u00e1dzan\u00edm \u0165a\u017ek\u00fdmi jednoru\u010dn\u00fdmi \u010dinkami. Navy\u0161e tak\u00fdmto sp\u00f4sobom m\u00f4\u017eete pr\u00eds\u0165 k\u00a0\u0161kared\u00e9mu zraneniu ramien \u010do v\u00e1m m\u00f4\u017ee sp\u00f4sobi\u0165 absenciu vo va\u0161ich tr\u00e9ningoch. Zvo\u013ete rad\u0161ej jednoduch\u0161iu v\u00e1hu a\u00a0napr. pri bicepsovom zdvihu jednoru\u010dn\u00fdmi \u010dinkami biceps izolujte a\u00a0sna\u017ete sa ho poriadne prec\u00edti\u0165. Samozrejme pri tomto cviku nezap\u00e1jajte ramen\u00e1 a\u00a0sna\u017ete sa ich pou\u017e\u00edva\u0165 \u010do najmenej. S\u00fastre\u010fte sa len na konkr\u00e9tnu partiu ktor\u00fa pr\u00e1ve cvi\u010d\u00edte. Prest\u00e1vky medzi s\u00e9riami sa sna\u017ete ma\u0165 \u010do najkrat\u0161ie aby ruky zostali poriadne napumpovan\u00e9, a\u00a0v\u00e1\u0161 tr\u00e9ning sa tak stal \u010do najefekt\u00edvnej\u0161\u00edm.\u00a0Obmie\u0148ajte cviky pri ka\u017edom tr\u00e9ninguSna\u017ete sa cviky na ruky pri ka\u017edom tr\u00e9ningu a\u00a0necvi\u010dte rovnak\u00e9 cviky na ruky ka\u017ed\u00fd tr\u00e9ning. Striedajte napr. bicepsov\u00e9 zdvihy jednoru\u010dn\u00fdmi \u010dinkami s\u00a0bicepsov\u00fdmi zdvihmi ve\u013ekou \u010dinkou. Do svojho tr\u00e9ningu taktie\u017e pridajte kladivov\u00e9 zdvihy ktor\u00e9 zlep\u0161uj\u00fa vonkaj\u0161iu stranu r\u00fak. Pri tricepse sa striedajte franc\u00fazske tlaky s\u00a0jednoru\u010dn\u00fdmi \u010dinkami a\u00a0tlaky ve\u013ekou \u010dinkou s\u00a0lak\u0165ami pri tele. Do toho kombinujte aj cviky na strojoch, tak\u017ee jeden cvik cvi\u010dte s\u00a0\u010dinkami a\u00a0druh\u00fd na kladke alebo na stroji.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Nerast\u00fa v\u00e1m ruky?","item":"https:\/\/www.bornet.sk\/nerastu-vam-ruky\/#breadcrumbitem"}]}]