[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.atrimex.sk\/ako-zlepsit-bench-press\/#Article","mainEntityOfPage":"https:\/\/www.atrimex.sk\/ako-zlepsit-bench-press\/","headline":"Ako zlep\u0161i\u0165 bench press?","name":"Ako zlep\u0161i\u0165 bench press?","description":"Triceps je z\u00e1klad Siln\u00fd tricepsov\u00fd sval je z\u00e1klad na siln\u00fd tlak na lavi\u010dke. Pokia\u013e d\u00f4kladne netr\u00e9nujete tento sval nem\u00f4\u017eete sa...","datePublished":"2019-11-11","dateModified":"2023-04-27","author":{"@type":"Person","@id":"https:\/\/www.atrimex.sk\/author\/#Person","name":"","url":"https:\/\/www.atrimex.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/d81a95b988e562d8ac0fc1eb5578e43f924bf78e85c5259f0dcab44a306610fa?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d81a95b988e562d8ac0fc1eb5578e43f924bf78e85c5259f0dcab44a306610fa?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"atrimex.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.atrimex.sk\/wp-content\/uploads\/img_a301023_w16689_t1558510086.png","url":"https:\/\/www.atrimex.sk\/wp-content\/uploads\/img_a301023_w16689_t1558510086.png","height":0,"width":0},"url":"https:\/\/www.atrimex.sk\/ako-zlepsit-bench-press\/","about":["\u0160port"],"wordCount":390,"articleBody":"Triceps je z\u00e1kladSiln\u00fd tricepsov\u00fd sval je z\u00e1klad na siln\u00fd tlak na lavi\u010dke. Pokia\u013e d\u00f4kladne netr\u00e9nujete tento sval nem\u00f4\u017eete sa divi\u0165 \u017ee sa v\u00e1m nezlep\u0161uje aj tlak na lavi\u010dke. Najlep\u0161ie cviky na precvi\u010denie tricepsu s\u00fa kliky na bradl\u00e1ch no z\u00e1rove\u0148 patria k\u00a0naj\u0165a\u017e\u0161\u00edm. Pokia\u013e nezvl\u00e1dnete spravi\u0165 jednu s\u00e9riu klikov na bradl\u00e1ch a\u00a0chceli by ste vedie\u0165 ako na to, za\u010dnite robi\u0165 kliky na dvoch lavi\u010dk\u00e1ch. Umiestnite si dve lavi\u010dky oproti sebe na jednu umiestnite ruky a\u00a0na druhu nohy. Kliky vykon\u00e1vajte aby ruky siahali do h\u013abky tak aby boli v\u00a0uhle cca 180 stup\u0148ov.Spravte si 4 s\u00e9rie minim\u00e1lne po 10 opakovaniach a\u00a0po t\u00fd\u017ed\u0148och d\u00f4kladn\u00e9ho precvi\u010dovania by ste mali za\u010da\u0165 d\u00e1va\u0165 aj riadne kliky na bradl\u00e1ch, ktor\u00e9 sa v\u00e1m odv\u010fa\u010dia na silnej\u0161om tlaku na lavi\u010dke. \u010eal\u0161\u00edm ve\u013emi dobr\u00fdm cvikom s\u00fa z\u00e1kladne kliky na zemi. Pokia\u013e u\u017e m\u00e1te kliky nejak\u00fa dobu nacvi\u010den\u00e9 sk\u00faste vari\u00e1cie ako \u201ediamond\u201c kliky s\u00a0rukami pri sebe ktor\u00e9 v\u00e1\u0161mu tricepsu poskytn\u00fa e\u0161te v\u00e4\u010d\u0161iu intenzitu t\u00fdm p\u00e1dom triceps viacej napumpujete a\u00a0zosiln\u00edte. Pri klikoch na bradl\u00e1ch a\u00a0na zemi z\u00e1rove\u0148 zap\u00e1jate aj prsn\u00e9 svaly \u010do je len pozit\u00edvne pre lep\u0161\u00ed tlak na lavi\u010dke.\u00a0Stre\u010ding ramien a\u00a0prsn\u00fdch svalov Pred ka\u017ed\u00fdm cvi\u010den\u00edm bench pressu nezab\u00fadajte d\u00f4kladne rozcvi\u010di\u0165 ramen\u00e1 prsn\u00e9 svaly a\u00a0n\u00e1sledne cel\u00e9 telo. Na rozcvi\u010denie pou\u017eite odporov\u00e9 gumy s\u00a0ktor\u00fdmi rozcvi\u010d\u00edte ramen\u00e1 a\u00a0prsn\u00e9 svaly. Na rozcvi\u010denie m\u00f4\u017eete tie\u017e vysk\u00fa\u0161a\u0165 aj kliky s\u00a0odporov\u00fdmi gumami ktor\u00e9 rozcvi\u010dia cel\u00fa vrchn\u00fa \u010das\u0165 tela. Dobr\u00fdm stre\u010dingom tak priprav\u00edte va\u0161e telo na z\u00e1\u0165a\u017e a\u00a0pred\u00eddete t\u00fdm zranenia ktor\u00e9 m\u00f4\u017eu nasta\u0165 pri tlaku na lavi\u010dke. Pri bench presse majte spojen\u00e9 lopatky, ramen\u00e1 nezdv\u00edhajte aby ste predi\u0161li zraneniu k\u013abov v\u00a0ramene ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165 aj nieko\u013eko t\u00fd\u017ed\u0148ov\u00fa absenciu v\u00a0cvi\u010den\u00ed. Stre\u010dova\u0165 nezabudnite aj po tr\u00e9ningu. Znova precvi\u010dte cel\u00e9 telo, hlavne ramen\u00e1 prsia a\u00a0chrb\u00e1t.                                                                                                                                                                                                                                                                                                                                                                                        4.7\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako zlep\u0161i\u0165 bench press?","item":"https:\/\/www.atrimex.sk\/ako-zlepsit-bench-press\/#breadcrumbitem"}]}]