Cvičíme Biceps, Triceps, Předloktí 353

Šéfredaktor  |  Bleskové zprávy, Kulturistika, Silové a objemové sporty

 Biceps, Triceps, Předloktí s Lukášem Komendou

Zdravím všechny příznivce kulturistiky a fitness. Dnes Vám představím můj trénink paží. Trénuji v jeden den biceps i triceps. A důvod? Mně to tak vyhovuje, nejlépe oba svaly procítím a napumpuji a k tomu takový menší bonus…skvěle to vypadá :D

Paže nejsou mojí zrovna oblíbenou partií (i když s jejich růstem problém nemám), jelikož je to poměrně malý sval a prostě…nohy jsou nohy.  Celý trénink se nese v duchu super sérií. To znamená, že si odcvičím jednu sérii na biceps a hned potom na triceps a takto to střídám celý trénink. Výsledkem toho je perfektní, výše zmíněná pumpa. Tolik k úvodu a jdeme se mrknout na samotný trénink.

Jako první cviky volím ty nejtěžší, které jsou možné a to benchpress s úzkým hmatem na triceps, kde doporučuji vyzkoušet i úchop podhmatem (další cvik, který zařazuji jako první je tricepsový tlak s jednoručkou za hlavou, kliky na bradlech nebo francouzské tlaky) a na bicepsy volím buďto shyby na hrazdě podhmatem, bicepsový zdvih s rovnou osou, kde střídám šířku úchopu nebo bicepsové zdvihy s E-Z osou. Co se týče počtu sérií a opakování, tak cvičím vždy do maxima (volím takovou váhu, abych začal například na 20 opakováních a skončil cca u 6), přidávám váhy a počet sérií se pohybuje kolem 6-7.

Druhý cvik cvičím na kladkách. Každý trénink se snažím měnit adaptéry proto, abych svaly zatěžoval z různých úhlů. Používám jak lano, tak i železné adaptéry ať už různě lomené, nebo rovné. Jelikož jsem v prvním cviku začal tricepsy, tak zde začnu u bicepsů. Zde si odcvičím 4 série, které opět dovedu až do selhání, ale váhy volím tak, aby mi počet opakování vyšel na 30 -> 12.

Teď už cítím ruce skvěle napumpované, takže je celkem problém je pořádně ohnout, ale nepolevuji a makám dál!!

Další cvik na triceps bude také na kladce a to podhmatem, při kterém se bude z velké části zapojovat i předloktí. Rovnou si nachystám lavičku, která je vodorovná se zemí a jednoručky, kterýma zničím biceps. Odcvičím triceps a přemístím se k lavičce, na kterou si lehnu s jednoručkami nohy zvednu, pokrčím v kolenou do pravého úhlu a ruce s činkami pustím volně dolů (zřejmě Vás to bude trochu tahat). Nadloktí držím kolmo k podlaze a plynulým pohybem předloktí směrem nahoru provedu bicepsový zdvih. Pokud by se Vám tento cvik jevil jako velmi obtížný, můžete lavici trochu zvednout tak, že bude s podlahou svírat úhel cca 45°. Tento cvik na biceps můžete střídat například s klasickými kladivovými zdvihy.

Biceps a triceps máme odcvičený, ale stále nás čeká předloktí. Na předloktí většinou používám rovnou osu. Cviky na předloktí volím klopení zápěstí, ať už vsedě s rukama na stehnech, nebo ve stoje za zády a k tomu bicepsový zdvih s rovnou osou nadhmatem. 4 série vždy do maxima a i zde střídám dva cviky. Na závěr si dám strečink, kde protáhnu všechny svaly, které jsem trochu potrápil včetně předloktí.

U paží se soustředím spíše na pomalá opakování a na napumpování než na vysoké váhy, u kterých bych si mnohem více musel pomáhat cheatingem. Věřte mi, že těžkou váhu si biceps odmaká při cvičení zad a triceps při cvičení hrudníku. Super série je opravdu super věc a to hlavně u paží, takže se toho nebojte a určitě vyzkoušejte.

Děkuji za přečtení článku a příští týden se můžete těšit na další!

 

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