Trénink hrudníku a jak na to … 262

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Hrudník bývá nejoblíběnjší partií, kterou cvičíte …

Hezký den Vám všem, co si udělali čas a rozhodli se přečíst si tento článek na NUTRISPORT-MAGAZÍNU. V následujících odstavcích Vám popíši můj trénink
hrudníku. Poradím jak řadit cviky, proč zrovna takto a ne jinak, jak ze svých svalů dostat maximum a pořádně je napumpovat. Tento díl, bude věnovaný výhradně prsním svalům, dále budou samozřejmě následovat další články, ve kterých rozepíši trénink ostatních partií. Myslím, že na úvod už toho bylo dost a pojďme k tomu, co Vás opravdu zajímá.

Hrudník bývá ve většině případů nejoblíbenější partií jak začátečníků tak pokročilých, pochopitelně, kdo by nechtěl mít hrudník jako legendární Arnold. Nejdůležitější věc, kterou musíte vědět před sestavením vlastního tréninku je, že prsní sval se dělí (pouze obecně a schematicky) na horní, střední a spodní.

Horní prsní sval je znám tím, že roste hůře a proto, abychom dosáhli hezky kulatého a symetrického hrudníku, tak musíme cvičit i cviky právě na tuto část svalu. Obecně to jsou cviky s pozitivně nakloněnou lavicí jako například benchpress hlavou nahoru, tlaky s jednoručkami hlavou nahoru. Lavička by měla mít sklon 45° a nižší, jinak se začnou poměrně velkou částí zapojovat i přední hlavy deltových svalů a to my v tomto tréninku nechceme.

Na začátku mého tréninku volím benchpress na multipressu hlavou nahoru. Jedná se o cvik, při kterém perfektně procvičíme horní část prsního svalu. Multipress proto, že se nemusím soustředit na nic jiného a opravdu na 100% cílím na hrudník. Samozřejmě alternativou k tomuto může být klasický benchpress hlavou nahoru nebo můj další velmi oblíbený cvik tlaky s jednoručkami hlavou nahoru. Doporučuji všechny cviky, které zde uvádím střídat, docílíte toho, že si sval nezvykne na určitý pohyb a cvik a bude to stále velmi produktivní, a také doporučuji měnit sklon lavičky od 0° až po 45°. O počtu sérií a opakování jsem se zmiňoval již v předešlém článku. Ale jednoduše: začínám na lehké váze na cca 30 opakování, poté přidávám váhu a snižuji počty opakování. Každou sérii cvičím do selhání. Takto se dostávám asi na 8 sérií včetně dvou, u kterých snižuji váhu. Je to hlavní cvik tréninku, proto je zde tolik sérií.

Jako druhý cvik volím „rozpažky“ s jednoručkami, a to protože úžasně protáhneme prsní svaly. Zde opět střídáme sklon lavičky, osobně dávám přednost nakloněné před rovnou. Alternativou k tomuto cviku jsou „rozpažky“ na kladkách, ať už na lavici, ve stoje s dolními kladkami nebo horními kladkami. Snažím se odcvičit 4-5 sérií, mezi kterými do super série zařazuji shyby na hrazdě, jelikož záda považuji za svoji nejslabší partii, pár sérií zařazuji i při cvičení hrudníku. Počty opakování opět snižuji s přidávající zátěží.

Konečně na závěr tréninku dávám pullover (který zapojuje jak prsní svaly, tak široký zádový) do super série s kliky na bradlech. Cvičím 3 série, přičemž kliky na bradlech odcvičím „pouze“ s vlastní vahou. No věřte mi, že to bohatě stačí a nepotřebujete žádné další závaží, po celém tomto tréninku toho budete mít plné zuby. U obou těchto cviků svaly protáhneme a prokrvíme. Na konec trocha strečinku a máme hotovo!!!

Na závěr upozorňuji, že všechny cviky měním, necvičím stejný tréninky více jak 3 týdny za sebou. Tělo si zvykne a efektivnost tréninku se snižuje až na minimum. Věřte, že je to úplně jiný typ tréninku, než na který je většina lidí zvyklých a bude to pořádná zabíračka. Kluci, se kterýma jsem ho cvičil si jej pochvalovali a ráno nedali ruce nad hlavu, Já takže doporučuji vyzkoušet, za to přece nic nedáte.

 

Pro NUTRISPORT-MAGAZÍN.cz     Lukáš Komenda

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