[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.adamsr.sk\/ako-zvacsit-bicepsy\/#Article","mainEntityOfPage":"https:\/\/www.adamsr.sk\/ako-zvacsit-bicepsy\/","headline":"Ako zv\u00e4\u010d\u0161i\u0165 bicepsy","name":"Ako zv\u00e4\u010d\u0161i\u0165 bicepsy","description":"Mnoho \u013eud\u00ed si neuvedomuje, \u017ee bicepsy nie s\u00fa a\u017e tak\u00fdm d\u00f4le\u017eit\u00fdm svalom a tr\u00e1via prive\u013ea \u010dasu zameriavan\u00edm sa pr\u00e1ve na\u0148. Ur\u010dite si ka\u017ed\u00fd chlap pam\u00e4t\u00e1","datePublished":"2017-02-19","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.adamsr.sk\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.adamsr.sk\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/9994033610bfa8d5c75e7c2dd1b5bdd54900f4ed2e7e5c6722d4887246e31af4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9994033610bfa8d5c75e7c2dd1b5bdd54900f4ed2e7e5c6722d4887246e31af4?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"adamsr.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.adamsr.sk\/wp-content\/uploads\/img_a280145_w2025_t1492631145.jpg","url":"https:\/\/www.adamsr.sk\/wp-content\/uploads\/img_a280145_w2025_t1492631145.jpg","height":0,"width":0},"url":"https:\/\/www.adamsr.sk\/ako-zvacsit-bicepsy\/","wordCount":421,"articleBody":"Mnoho \u013eud\u00ed si neuvedomuje, \u017ee bicepsy nie s\u00fa a\u017e tak\u00fdm d\u00f4le\u017eit\u00fdm svalom a tr\u00e1via prive\u013ea \u010dasu zameriavan\u00edm sa pr\u00e1ve na\u0148. Ur\u010dite si ka\u017ed\u00fd chlap pam\u00e4t\u00e1 na obdobie ke\u010f si v \u0161kole so svojimi spolu\u017eiakmi porovn\u00e1val bicepsy a pretekali sa v tom, kto m\u00e1 \u010do najv\u00e4\u010d\u0161\u00ed obvod ruky. Tu je zop\u00e1r tipov na zv\u00e4\u010d\u0161enie obvodu ruky. 1, Robte len z\u00e1kladn\u00e9 \u201c\u0165a\u017ek\u00e9\u201c cviky. Je v\u0161eobecne zn\u00e1me, \u017ee z\u00e1kladn\u00e9 cviky, cviky pri ktor\u00fdch sa \u010do najviac zapot\u00edme, s\u00fa ta najr\u00fdchlej\u0161ia cesta k budovaniu objemu. To ist\u00e9 plat\u00ed aj pre bicepsy. Nevrav\u00edm \u017ee cvi\u010denia s jednoru\u010dn\u00fdmi \u010dinkami s\u00fa zbyto\u010dn\u00e9, to v\u00f4bec. Samozrejme \u017ee potrebujeme aj nejak\u00e9 doplnkov\u00e9 cviky, ktor\u00fdmi sa sval takpovediac \u201cvytvaruje\u201c. Av\u0161ak z\u00edska\u0165 \u010dist\u00fd objem s tak\u00fdmito cvikmi je zlo\u017eitej\u0161ie. Najz\u00e1kladnej\u0161\u00ed cvik na bicepsy je dobre zn\u00e1my Bicepsov\u00fd zdvih ve\u013ekou \u010dinkou v stoji. Pri tomto cviku si m\u00f4\u017eete k\u013eudne nalo\u017ei\u0165 aj viac k\u00edl, no netreba zab\u00fada\u0165 na spr\u00e1vnu techniku. \u010clovek by mal by\u0165 vzpriamen\u00fd a ruky oh\u00fdba\u0165 len v lak\u0165och. R\u00f4zne pohyby z\u00e1p\u00e4st\u00edm, m\u00f4\u017eu by\u0165 v tomto pr\u00edpade nebezpe\u010dn\u00e9, ke\u010f\u017ee hroz\u00ed zranenie. Odpor\u00fa\u010da sa pou\u017ei\u0165 namiesto rovnej olympijskej \u010dinky zahnut\u00fa tzv. EZ \u010dinku, ktor\u00e1 utlmuje r\u00f4zne nam\u00e1hanie na z\u00e1p\u00e4stia. Pri v\u00e4\u010d\u0161\u00edch v\u00e1hach by ste mali d\u00e1va\u0165 pozor aj na \u201c\u0161vihanie\u201c \u010dinky. Cvik by sa mal vykon\u00e1va\u0165 pomaly, kontrolovane a je mo\u017en\u00e9 pou\u017ei\u0165 aj opasok na zn\u00ed\u017eenie tlaku v chrbtici.2, Princ\u00edp zaostalej partie Svalov\u00e1 partia ktor\u00e1 vidite\u013ene zaost\u00e1va za ostatn\u00fdmi, by sa mala spravidla v\u017edy cvi\u010di\u0165 na za\u010diatku tr\u00e9ningu. Treba vyu\u017ei\u0165 to \u017ee m\u00e1te dostatok energie a venova\u0165 dan\u00e9mu svalu viac \u00fasilia. To v\u0161ak neplat\u00ed pri tzv. antagonistickom tr\u00e9ningu (tr\u00e9ning opa\u010dn\u00fdch parti\u00ed). Ke\u010f napr\u00edklad cvi\u010d\u00edte v jeden de\u0148 bicepsy a tricepsy, bicepsy si rad\u0161ej nechajte na koniec tr\u00e9ningu. Sval je vtedy viac \u201cnapumpovan\u00fd\u201c a v\u00fdsledok po \u010dase ist\u00fd. 3, Doprajte si dostato\u010dn\u00fa regener\u00e1ciu. Nikdy necvi\u010dte bicepsy v tr\u00e9ningoch hne\u010f za sebou. Odpor\u00fa\u010dan\u00e1 prest\u00e1vka medzi nam\u00e1han\u00edm jednej svalovej partie by mala by\u0165 minim\u00e1lne 3 dni. Je lep\u0161ie cvi\u010di\u0165 biceps raz do t\u00fd\u017ed\u0148a a poriadne!                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako zv\u00e4\u010d\u0161i\u0165 bicepsy","item":"https:\/\/www.adamsr.sk\/ako-zvacsit-bicepsy\/#breadcrumbitem"}]}]