{"id":1782,"date":"2022-10-24T05:50:56","date_gmt":"2022-10-24T05:50:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1782"},"modified":"2023-12-29T01:09:41","modified_gmt":"2023-12-29T01:09:41","slug":"8-most-powerful-triceps-workouts","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/","title":{"rendered":"8 nej\u00fa\u010dinn\u011bj\u0161\u00edch tricepsov\u00fdch tr\u00e9nink\u016f"},"content":{"rendered":"<p>Siln\u00e9 pa\u017ee jsou nezbytn\u00e9 prakticky pro ka\u017edou \u010dinnost horn\u00ed \u010d\u00e1sti t\u011bla, kterou denn\u011b vykon\u00e1v\u00e1te, a nejv\u00edce pr\u00e1ce odvedou va\u0161e tricepsy. Triceps vyu\u017e\u00edv\u00e1te poka\u017ed\u00e9, kdy\u017e n\u011bco tla\u010d\u00edte, a\u0165 u\u017e je to st\u016fl, krabice, dve\u0159e nebo \u010dinka.<\/p>\n<p>The <a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a759179\/tricep-exercises-best-build-muscle\/#\" target=\"_blank\" rel=\"noopener\">triceps<\/a> jsou tvo\u0159eny t\u0159emi odli\u0161n\u00fdmi svalov\u00fdmi skupinami, a to; dlouh\u00e1 hlava, bo\u010dn\u00ed hlava a st\u0159edn\u00ed hlava. B\u011bhem cvi\u010den\u00ed triceps\u016f se v\u0161echny tyto hlavy stahuj\u00ed, ale specifick\u00e9 tr\u00e9ninkov\u00e9 rutiny se mohou zam\u011b\u0159it na konkr\u00e9tn\u00ed svalov\u00e9 skupiny. Ale nejlep\u0161\u00ed zp\u016fsob, jak vyvinout siln\u00e9 a pevn\u00e9 tricepsy, je prov\u00e1d\u011bt cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na v\u0161echny svalov\u00e9 skupiny najednou.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/DsynxNvKU7I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Cvi\u010den\u00ed na triceps: Jak byste je m\u011bli d\u011blat?<\/b><\/h2>\n<p>Vytvo\u0159en\u00ed tricepsov\u00e9ho tr\u00e9ninku v\u00e1m m\u016f\u017ee umo\u017enit rozv\u00edjet funk\u010dn\u00ed mobilitu. Krom\u011b toho jsou vy\u017eadov\u00e1ny siln\u00e9 tricepsy <a href=\"https:\/\/anabolic-coach.com\/cs\/zabranit-pretrenovani\/\" target=\"_blank\" rel=\"noopener\">v\u00fdcvik<\/a> r\u016fzn\u00e9 dal\u0161\u00ed svalov\u00e9 skupiny. Shyby a tlaky na hrudn\u00edk nap\u0159\u00edklad vy\u017eaduj\u00ed siln\u00e9 tricepsy. Zde je n\u011bkolik v\u011bc\u00ed, na kter\u00e9 byste m\u011bli myslet p\u0159i organizov\u00e1n\u00ed tr\u00e9ninku triceps\u016f.<\/p>\n<h3><b>Zah\u0159\u00e1t se<\/b><\/h3>\n<p>Ne\u017e za\u010dnete cvi\u010dit triceps nebo jak\u00fdkoli jin\u00fd silov\u00fd tr\u00e9nink <a href=\"https:\/\/anabolic-coach.com\/cs\/prkna\/\" target=\"_blank\" rel=\"noopener\">cvi\u010den\u00ed<\/a>, m\u011bl by ses zah\u0159\u00e1t. Zvy\u0161uje teplo va\u0161ich sval\u016f a prokrvuje je, co\u017e oboj\u00ed pom\u00e1h\u00e1 p\u0159edch\u00e1zet zran\u011bn\u00edm. Sk\u00e1ka\u010dky, rychl\u00e9 nohy a v\u00fdskok, v\u00fdskoky z d\u0159epu nebo rychl\u00e1 ch\u016fze, to v\u0161e m\u016f\u017ee poslou\u017eit jako dobr\u00e9 zah\u0159\u00edvac\u00ed cvi\u010den\u00ed.<\/p>\n<h3><b>Procvi\u010dte si n\u011bkolik svalov\u00fdch skupin<\/b><\/h3>\n<p>Tricepsov\u00e9 tr\u00e9ninky se li\u0161\u00ed od klasick\u00e9ho silov\u00e9ho tr\u00e9ninku, proto\u017ee nezapojuj\u00ed sou\u010dasn\u011b jin\u00e9 svalov\u00e9 skupiny v t\u011ble. Pr\u00e1v\u011b z tohoto jedine\u010dn\u00e9ho d\u016fvodu v\u011bt\u0161ina lid\u00ed preferuje tr\u00e9ninky, kter\u00e9 sou\u010dasn\u011b procvi\u010duj\u00ed n\u011bkolik svalov\u00fdch skupin. Ale kter\u00e9 svalov\u00e9 skupiny, krom\u011b triceps\u016f, byste m\u011bli cvi\u010dit?<\/p>\n<p>Proto\u017ee jsou ramena a hrudn\u00edk zapojeny do mnoha stejn\u00fdch funk\u010dn\u00edch pohyb\u016f, \u010dasto se tr\u00e9nuj\u00ed tricepsem. M\u011bli byste si v\u0161ak dop\u0159\u00e1t dva dny na regeneraci po tr\u00e9ninku, ne\u017e se znovu pokus\u00edte procvi\u010dit tyto svalov\u00e9 skupiny spole\u010dn\u011b.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1808 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/triceps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Jak \u010dasto byste m\u011bli cvi\u010dit?<\/b><\/h2>\n<p>P\u0159i tr\u00e9ninku triceps\u016f m\u011b\u0148te <a href=\"https:\/\/anabolic-coach.com\/cs\/6-cviceni-pohybu-milujete-k-nenavidite\/\">cvi\u010den\u00ed<\/a> rutina zam\u011b\u0159en\u00e1 na v\u0161echny t\u0159i hlavy va\u0161eho tricepsov\u00e9ho svalu. T\u00edm rovnom\u011brn\u011b rozvinete s\u00edlu cel\u00fdch svalov\u00fdch skupin va\u0161eho tricepsu.<\/p>\n<p>Na za\u010d\u00e1tku tr\u00e9ninkov\u00e9 rutiny se sna\u017ete dokon\u010dit t\u0159i sady po 10 a\u017e 12 opakov\u00e1n\u00edch. Mo\u017en\u00e1 si nejste jisti ide\u00e1ln\u00ed v\u00e1hou pro va\u0161e v\u00e1hy. U ka\u017ed\u00e9ho cviku se zam\u011b\u0159te na zhruba 701 TP2T maxim\u00e1ln\u00ed hmotnosti, kterou jste schopni zvednout. Jak se va\u0161e kondice zlep\u0161uje, zvy\u0161ujte v\u00e1hu a po\u010det opakov\u00e1n\u00ed.<\/p>\n<h2><b>Nejlep\u0161\u00ed tricepsov\u00e9 tr\u00e9ninky<\/b><\/h2>\n<p>Podle American Council on Exercise (ACE) jsou n\u011bkter\u00e9 tricepsov\u00e9 tr\u00e9ninky prosp\u011b\u0161n\u011bj\u0161\u00ed ne\u017e jin\u00e9. Ve studii financovan\u00e9 ACE v\u011bdci provedli \u00fa\u010dastn\u00edky osmi nejobl\u00edben\u011bj\u0161\u00edmi tricepsov\u00fdmi tr\u00e9ninky a z\u00e1rove\u0148 zaznamen\u00e1vali svalovou aktivitu upevn\u011bn\u00edm EMG elektrod k tricepsu pacient\u016f.<\/p>\n<p>Vyzbrojeni v\u00fdsledky sv\u00e9 studie, ACE byl schopen identifikovat a se\u0159adit osm nejlep\u0161\u00edch tricepsov\u00fdch tr\u00e9nink\u016f. N\u00ed\u017ee jsou \u010dty\u0159i nejlep\u0161\u00ed tricepsov\u00e9 tr\u00e9ninky (podle ACE), kter\u00e9 m\u016f\u017eete dnes vyzkou\u0161et:<\/p>\n<ul>\n<li>Diamantov\u00e9 kliky: Nej\u00fa\u010dinn\u011bj\u0161\u00edm cvikem pro zv\u00fdrazn\u011bn\u00ed v\u0161ech t\u0159\u00ed hlav va\u0161eho tricepsu je diamantov\u00fd klik.<\/li>\n<li>Zp\u011btn\u00e9 r\u00e1zy: I kdy\u017e to nen\u00ed zdaleka tak \u00fa\u010dinn\u00e9 jako diamantov\u00fd push-up, toto cvi\u010den\u00ed bude st\u00e1le stimulovat v\u0161echny t\u0159i hlavy va\u0161ich triceps\u016f.<\/li>\n<li>Tricepsov\u00e9 extenze: Toto cvi\u010den\u00ed se zam\u011b\u0159uje na dlouhou svalovou skupinu hlavy va\u0161eho tricepsu.<\/li>\n<li>Tricepsov\u00e9 tlaky: Toto cvi\u010den\u00ed se zam\u011b\u0159uje hlavn\u011b na bo\u010dn\u00ed svalovou skupinu hlavy va\u0161eho tricepsu.<\/li>\n<\/ul>\n<h3><b>#1. Diamantov\u00e9 kliky<\/b><\/h3>\n<p>Nepochybn\u011b nejt\u011b\u017e\u0161\u00edm tricepsov\u00fdm tr\u00e9ninkem na seznamu nejlep\u0161\u00edch tricepsov\u00fdch tr\u00e9nink\u016f je diamantov\u00fd push-up. Mo\u017en\u00e1 budete muset za\u010d\u00edt tuto rutinu na kolenou a postupn\u011b se propracovat a\u017e k prst\u016fm u nohou, proto\u017ee toto cvi\u010den\u00ed vy\u017eaduje hodn\u011b s\u00edly horn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n<p><b>Jak prov\u00e9st diamantov\u00fd push-up<\/b><\/p>\n<ul>\n<li>Za\u010dn\u011bte pohyb t\u00edm, \u017ee polo\u017e\u00edte ruce na podlo\u017eku v koso\u010dtvere\u010dn\u00e9 konfiguraci, s prsty \u0161irok\u00fdmi a palci a ukazov\u00e1\u010dky v kontaktu.<\/li>\n<li>Aby bylo cvi\u010den\u00ed snaz\u0161\u00ed, dr\u017ete kolena na podlaze nebo narovnejte nohy do polohy prkna.<\/li>\n<li>Udr\u017eujte z\u00e1da rovn\u00e1 a b\u0159i\u0161n\u00ed svaly pevn\u00e9, kdy\u017e oh\u00fdb\u00e1te lokty a sni\u017eujte se, dokud se brada nebo hrudn\u00edk nedotkne podlahy. Pokud se v\u00e1m neda\u0159\u00ed dostat se \u00fapln\u011b dol\u016f, sna\u017ete se p\u0159i pr\u00e1ci dostat co nejn\u00ed\u017ee, abyste postupn\u011b nabrali s\u00edlu pot\u0159ebnou k tomu. Va\u0161e lokty by m\u011bly z\u016fstat po celou dobu akce bl\u00edzko va\u0161ich stran.<\/li>\n<li>Pro 1 a\u017e 3 sady po 8 a\u017e 16 opakov\u00e1n\u00edch zatla\u010dte zp\u011bt do v\u00fdchoz\u00ed pozice a udr\u017eujte ztuhl\u00fd trup.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Velk\u00e1 horn\u00ed \u010d\u00e1st prsn\u00ed<\/li>\n<li>P\u0159edn\u00ed deltov\u00fd sval<\/li>\n<li>Velk\u00fd doln\u00ed prsn\u00ed sval<\/li>\n<li>Biceps brachii (kr\u00e1tk\u00e1 hlava)<\/li>\n<li>Triceps brachii<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1816\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/diamond.gif\" alt=\"\" width=\"525\" height=\"215\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#2. Zp\u011btn\u00fd r\u00e1z tricepsu<\/b><\/h3>\n<p>Zp\u011btn\u00fd r\u00e1z tricepsu s odhadovanou svalovou aktivac\u00ed 88% je podle studie ACE na druh\u00e9m m\u00edst\u011b mezi cviky na triceps.<\/p>\n<p>Kdy\u017e se p\u0159edkl\u00e1n\u00edte, abyste p\u0159enesli v\u00e1hu nahoru a dol\u016f, mus\u00edte opravdu bojovat s gravitac\u00ed. Trik t\u00e9to techniky je nat\u00e1hnout p\u0159edlokt\u00ed za sebou a z\u00e1rove\u0148 stabilizovat nadlokt\u00ed ramenem. Chcete-li zachovat spr\u00e1vnou formu, pokud v\u00e1\u0161 loket za\u010dne putovat dol\u016f, pou\u017eijte men\u0161\u00ed v\u00e1hu.<\/p>\n<p><b>Jak prov\u00e1d\u011bt tricepsov\u00e9 r\u00e1zy<\/b><\/p>\n<ul>\n<li>Abyste si podep\u0159eli z\u00e1da, polo\u017ete pravou nohu dop\u0159edu na schod nebo plo\u0161inu, op\u0159ete se prav\u00fdm p\u0159edlokt\u00edm o stehno nebo nechte pa\u017ei spadnout p\u0159\u00edmo pod rameno.<\/li>\n<li>Vyt\u00e1hn\u011bte loket a\u017e na \u00farove\u0148 trupu a v lev\u00e9 ruce dr\u017ete z\u00e1va\u017e\u00ed (\u010dinku).<\/li>\n<li>Nat\u00e1hn\u011bte pa\u017ei za sebe, loket dr\u017ete v p\u0159edchoz\u00ed pozici a soust\u0159e\u010fte se na zatnut\u00ed tricepsov\u00e9ho svalu.<\/li>\n<li>Pro jednu a\u017e t\u0159i sady po 8 a\u017e 16 opakov\u00e1n\u00edch sni\u017ete p\u0159edlokt\u00ed na p\u0159ibli\u017en\u011b 90 stup\u0148\u016f.<\/li>\n<li>P\u0159i prov\u00e1d\u011bn\u00ed tohoto cvi\u010den\u00ed m\u011bjte horn\u00ed pa\u017ee p\u0159itisknut\u00e9 k t\u011blu po celou dobu.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps bo\u010dn\u00ed hlava<\/li>\n<li>Triceps dlouh\u00e1 hlava<\/li>\n<li>Medi\u00e1ln\u00ed hlava tricepsu<\/li>\n<\/ul>\n<h3><b>#3. Poklesy triceps\u016f<\/b><\/h3>\n<p>V z\u00e1vislosti na um\u00edst\u011bn\u00ed nohou jsou tricepsov\u00e9 dipy t\u0159et\u00edm nej\u00fa\u010dinn\u011bj\u0161\u00edm a nejt\u011b\u017e\u0161\u00edm tr\u00e9ninkem. V t\u00e9to variant\u011b je v\u0161ak v\u00e1\u0161 pohyb mnohem jednodu\u0161\u0161\u00ed, proto\u017ee m\u00e1te pokr\u010den\u00e1 kolena. Intenzita va\u0161eho tr\u00e9ninku se zv\u00fd\u0161\u00ed, pokud rozt\u00e1hnete nohy.<\/p>\n<p>Abyste si b\u011bhem tohoto cvi\u010den\u00ed udr\u017eeli bezpe\u010dn\u00fd pohyb, mus\u00edte udr\u017eovat boky pevn\u011b u \u017eidle nebo lavice, abyste p\u0159ede\u0161li nam\u00e1h\u00e1n\u00ed ramen. Dr\u017ete ramena vzadu a d\u00e1l od u\u0161\u00ed, a pokud m\u00e1te n\u011bjak\u00e9 bolesti ramen, toto cvi\u010den\u00ed p\u0159esko\u010dte.<\/p>\n<p><b>Jak prov\u00e9st tricepsov\u00fd dip<\/b><\/p>\n<ul>\n<li>S pokr\u010den\u00fdmi koleny nebo nata\u017een\u00fdma nohama se posa\u010fte na \u017eidli nebo lavici s rukama t\u011bsn\u011b mimo va\u0161e boky.<\/li>\n<li>Zvedn\u011bte se na ruce a dr\u017ete boky bl\u00edzko \u017eidle nebo lavice. Ohn\u011bte lokty a dejte je dol\u016f v \u00fahlu asi 90 stup\u0148\u016f.<\/li>\n<li>Dr\u017ete ramena dol\u016f, b\u0159i\u0161n\u00ed svaly pevn\u011b a lokty sm\u011b\u0159ujte dozadu.<\/li>\n<li>Pro jednu a\u017e t\u0159i sady po 8 a\u017e 16 opakov\u00e1n\u00edch zatla\u010dte zp\u011bt na za\u010d\u00e1tek.<\/li>\n<li>Pokud v\u00e1s bol\u00ed ramena, dr\u017ete se d\u00e1l od tohoto cvi\u010den\u00ed.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>P\u0159edn\u00ed deltov\u00fd sval<\/li>\n<li>Velk\u00fd prsn\u00ed sval<\/li>\n<li>Latissimus dorsi<\/li>\n<li>Levator scapulae<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1809 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg\" alt=\"\" width=\"490\" height=\"222\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1.jpg 490w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-300x136.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-18x8.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/tricep-dips-with-chair-490x222-1-364x165.jpg 364w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#4. Tricepsov\u00e9 prodlou\u017een\u00ed nad hlavou<\/b><\/h3>\n<p>\u010ctvrt\u00fdm nej\u00fa\u010dinn\u011bj\u0161\u00edm cvikem, jeho\u017e v\u00fdsledkem je zhruba 76% svalov\u00e9 aktivace, je extenze tricepsu nad hlavou. Kdy\u017e shod\u00edte v\u00e1hu za sebe, je d\u016fle\u017eit\u00e9 udr\u017eovat pa\u017ee bl\u00edzko u\u0161\u00ed. Abyste zabr\u00e1nili vyklenut\u00ed zad, ujist\u011bte se, \u017ee m\u016f\u017eete st\u00e1hnout b\u0159icho.<\/p>\n<p>Toto cvi\u010den\u00ed lze prov\u00e1d\u011bt ve stoje nebo vsed\u011b. Je neuv\u011b\u0159iteln\u00e9, \u017ee prov\u00e1d\u011bn\u00ed tohoto cvi\u010den\u00ed v sed\u011b je obt\u00ed\u017en\u011bj\u0161\u00ed a sezen\u00ed na cvi\u010debn\u00edm m\u00ed\u010di m\u016f\u017ee pomoci pos\u00edlit va\u0161e j\u00e1dro.<\/p>\n<p><b>Jak prov\u00e9st tricepsov\u00e9 prodlou\u017een\u00ed nad hlavou<\/b><\/p>\n<ul>\n<li>P\u0159i sezen\u00ed na \u017eidli, lavici, m\u00ed\u010di nebo ve stoje m\u011bjte rovn\u00e1 z\u00e1da. S ob\u011bma rukama nata\u017een\u00fdma naho\u0159e dr\u017ete z\u00e1va\u017e\u00ed (\u010dinku).<\/li>\n<li>Kdy\u017e sni\u017eujete v\u00e1hu za hlavu, dr\u017ete lokty nasm\u011brovan\u00e9 dop\u0159edu a bicepsy bl\u00edzko u\u0161\u00ed, dokud nejsou lokty zhruba 90 stup\u0148\u016f od hlavy.<\/li>\n<li>Jedna a\u017e t\u0159i sady po 8 a\u017e 16 opakov\u00e1n\u00edch by m\u011bly b\u00fdt provedeny nap\u0159\u00edmen\u00edm pa\u017e\u00ed p\u0159i kontrakci tricepsu.<\/li>\n<li>Po celou dobu cvi\u010den\u00ed udr\u017eujte zapojen\u00ed b\u0159icha a vyhn\u011bte se proh\u00fdb\u00e1n\u00ed zad.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps bo\u010dn\u00ed hlava<\/li>\n<li>Triceps dlouh\u00e1 hlava<\/li>\n<li>Medi\u00e1ln\u00ed hlava tricepsu<\/li>\n<\/ul>\n<h3><b>#5. Tlak na tricepsov\u00e9 lano<\/b><\/h3>\n<p>Stla\u010dov\u00e1n\u00ed lana, kter\u00e9 se \u010dasto prov\u00e1d\u00ed na kabelov\u00e9m stroji s uchycen\u00edm lana, je p\u00e1t\u00e9 a zp\u016fsob\u00ed sta\u017een\u00ed zhruba 741 TP2T sval\u016f. Chcete-li efektivn\u011b aktivovat sv\u00e9 <a href=\"https:\/\/manofmany.com\/lifestyle\/fitness\/best-tricep-exercises-for-men\" target=\"_blank\" rel=\"noopener\">tricepsov\u00fd sval<\/a>, mus\u00edte rozt\u00e1hnout lano na spodn\u00edm konci pohybu.<\/p>\n<p>Pokud nem\u00e1te p\u0159\u00edstup ke kabelov\u00e9mu za\u0159\u00edzen\u00ed, m\u016f\u017eete pou\u017e\u00edt odporov\u00e9 p\u00e1smo. Uva\u017ete voln\u00fd uzel v p\u00e1sku asi v polovin\u011b dol\u016f a p\u0159ipevn\u011bte jej k horn\u00ed \u010d\u00e1sti dve\u0159\u00ed.<\/p>\n<p><b>Jak prov\u00e9st p\u0159itla\u010den\u00ed lana<\/b><\/p>\n<ul>\n<li>Dr\u017ete lano v bl\u00edzkosti zauzlen\u00fdch konc\u016f na kabelov\u00e9m stroji s n\u00e1stavcem na lano a za\u010dn\u011bte cvi\u010dit s lokty ohnut\u00fdmi na p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. Va\u0161e lokty by m\u011bly b\u00fdt um\u00edst\u011bny bl\u00edzko v\u00e1s <a href=\"https:\/\/anabolic-coach.com\/cs\/zlepsit-vyrovnani-tela\/\" target=\"_blank\" rel=\"noopener\">t\u011blo<\/a>.<\/li>\n<li>M\u00edrn\u011b rozt\u00e1hn\u011bte lano na ob\u011b strany, zat\u00edmco natahujete ruce a spou\u0161t\u00edte ruce na zem a z\u00e1rove\u0148 stahujete triceps.<\/li>\n<li>Pro 1 a\u017e 3 sady po 8 a\u017e 16 opakov\u00e1n\u00edch vra\u0165te p\u0159edlokt\u00ed zp\u011bt do v\u00fdchoz\u00ed polohy.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps bo\u010dn\u00ed hlava<\/li>\n<li>Triceps dlouh\u00e1 hlava<\/li>\n<li>Medi\u00e1ln\u00ed hlava tricepsu<\/li>\n<\/ul>\n<h3><b>#6. Stla\u010dov\u00e1n\u00ed pruh\u016f<\/b><\/h3>\n<p>P\u0159itla\u010den\u00ed ty\u010de je srovnateln\u00e9 s p\u0159itla\u010den\u00edm lana, ale je \u00fa\u010dinn\u00e9 pouze p\u0159ibli\u017en\u011b 67%. Toto cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt doma pomoc\u00ed cvi\u010debn\u00edho p\u00e1su a mal\u00e9 ty\u010de nebo ty\u010de provle\u010den\u00e9 rukojet\u00ed. Toto cvi\u010den\u00ed se obvykle prov\u00e1d\u00ed na kabelov\u00e9m stroji v t\u011blocvi\u010dn\u011b s mal\u00fdm n\u00e1stavcem.<\/p>\n<p>Kl\u00ed\u010dem k tomuto cviku je tla\u010dit v\u00e1hu dol\u016f a p\u0159itom dr\u017eet lokty v klidu. Cvi\u010den\u00ed m\u016f\u017ee b\u00fdt m\u00e9n\u011b prosp\u011b\u0161n\u00e9, pokud ty\u010d zvednete p\u0159\u00edli\u0161 vysoko, nap\u0159\u00edklad nad \u00farove\u0148 krku.<\/p>\n<p><b>Jak prov\u00e9st posunut\u00ed ty\u010de dol\u016f<\/b><\/p>\n<ul>\n<li>Dr\u017ete se ty\u010de s lokty ohnut\u00fdmi zhruba do 90 stup\u0148\u016f a postavte se p\u0159ed kabelov\u00fd stroj.<\/li>\n<li>Zatla\u010dte ty\u010d dol\u016f a p\u0159itom dr\u017ete lokty v klidu a nat\u00e1hn\u011bte ruce a z\u00e1rove\u0148 zpevn\u011bte tricepsy.<\/li>\n<li>Opakujte v 1 a\u017e 3 s\u00e9ri\u00edch po 8 a\u017e 16 opakov\u00e1n\u00edch, p\u0159i\u010dem\u017e ty\u010d zvedn\u011bte zhruba na \u00farove\u0148 hrudn\u00edku, ani\u017e byste pohnuli lokty.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps bo\u010dn\u00ed hlava<\/li>\n<li>Triceps dlouh\u00e1 hlava<\/li>\n<li>Medi\u00e1ln\u00ed hlava tricepsu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1810 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg\" alt=\"\" width=\"400\" height=\"286\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown.jpg 400w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-300x215.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/CableBarTricepsPushdown-364x260.jpg 364w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><b>#7. Prodlou\u017een\u00ed tricepsu vle\u017ee (drti\u010de lebek)<\/b><\/h3>\n<p>Cvi\u010den\u00ed drti\u010de lebky neboli extenze tricepsu vle\u017ee se neo\u010dek\u00e1van\u011b dostalo na \u010d\u00edslo sedm s m\u00edrou aktivace sval\u016f 62%. Toto cvi\u010den\u00ed je pokl\u00e1d\u00e1no za obt\u00ed\u017en\u00e9; jeho relativn\u011b n\u00edzk\u00e1 m\u00edra aktivace v\u00e1s proto m\u016f\u017ee p\u0159ekvapit.<\/p>\n<p>M\u00edsto toho, abyste d\u011blali drti\u010de lebek izolovan\u011b, \u00fadaje o svalov\u00e9 aktivaci nazna\u010duj\u00ed, \u017ee byste toto cvi\u010den\u00ed m\u011bli za\u010dlenit do re\u017eimu, kter\u00fd tak\u00e9 zahrnuje n\u011bkter\u00e9 z nejlep\u0161\u00edch a nej\u00fa\u010dinn\u011bj\u0161\u00edch cvi\u010den\u00ed. Chcete-li dos\u00e1hnout lep\u0161\u00edch v\u00fdsledk\u016f a siln\u011bj\u0161\u00edch triceps\u016f, pou\u017eijte kombinaci tr\u00e9nink\u016f, na kter\u00e9 se zam\u011b\u0159\u00edte <a href=\"https:\/\/anabolic-coach.com\/cs\/jak-ziskat-svalovou-hmotu\/\" target=\"_blank\" rel=\"noopener\">r\u016fzn\u00e9 svaly<\/a> v r\u016fzn\u00e9 intenzit\u011b.<\/p>\n<p><b>Jak prov\u00e9st drti\u010d lebek<\/b><\/p>\n<ul>\n<li>Dr\u017ete \u010dinku nebo \u010dinky s rukama od sebe zhruba na \u0161\u00ed\u0159ku ramen a lehn\u011bte si na lavi\u010dku, schod nebo podlahu.<\/li>\n<li>Cvi\u010den\u00ed za\u010dn\u011bte zvednut\u00edm z\u00e1va\u017e\u00ed nad hlavu, p\u0159i\u010dem\u017e dr\u017ete palce a prsty bl\u00edzko u sebe a dlan\u011b sm\u011b\u0159uj\u00ed ven.<\/li>\n<li>Kdy\u017e sni\u017eujete v\u00e1hu, ohn\u011bte lokty, dokud nebudou m\u00edt zhruba 90 stup\u0148\u016f. Cht\u011bli byste se vyhnout rozdrcen\u00ed hlavy t\u00edm, \u017ee b\u011bhem t\u00e9to \u010d\u00e1sti cvi\u010den\u00ed p\u016fjdete p\u0159\u00edli\u0161 n\u00edzko.<\/li>\n<li>Chcete-li narovnat ruce bez blokov\u00e1n\u00ed kloub\u016f, stiskn\u011bte triceps.<\/li>\n<li>Pro 1 a\u017e 3 sady prove\u010fte poka\u017ed\u00e9 8 a\u017e 16 opakov\u00e1n\u00ed.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>Biceps brachii<\/li>\n<li>Latissimus dorsi<\/li>\n<li>Serratus anterior<\/li>\n<li>Pronator teres<\/li>\n<li>Palmaris longus<\/li>\n<li>Flexor carpi radialis<\/li>\n<li>Flexor carpi ulnaris<\/li>\n<\/ul>\n<h3><b>#8. Zav\u0159ete Grip Bench Presss<\/b><\/h3>\n<p>S m\u00edrou aktivace sval\u016f 62%, lavice s \u00fazk\u00fdm \u00fachopem<a href=\"https:\/\/anabolic-coach.com\/cs\/arnold-press\/\" target=\"_blank\" rel=\"noopener\"> lis<\/a> je osm nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na triceps. Skute\u010dnost, \u017ee pohyb tak\u00e9 vy\u017eaduje zna\u010dn\u00e9 \u00fasil\u00ed na hrudi, nazna\u010duje, \u017ee va\u0161e tricepsy nemus\u00ed b\u00fdt tak intenzivn\u011b zat\u011b\u017eov\u00e1ny jako u jin\u00fdch cvik\u016f.<\/p>\n<p>I tak byste m\u011bli toto cvi\u010den\u00ed prov\u00e1d\u011bt. Ve skute\u010dnosti, pokud chcete z\u00e1rove\u0148 pos\u00edlit triceps a hrudn\u00edk, m\u016f\u017ee b\u00fdt tento cvik fantastick\u00fd.<\/p>\n<p>Toto cvi\u010den\u00ed m\u016f\u017ee zah\u0159\u00e1t va\u0161e tricepsy p\u0159edt\u00edm, ne\u017e p\u0159ejdete k c\u00edlen\u011bj\u0161\u00edm cvi\u010den\u00edm t\u00edm, \u017ee jej provedete po cvi\u010den\u00ed hrudn\u00edku.<\/p>\n<p><b>Jak prov\u00e9st tlak na lavici se zav\u00edr\u00e1n\u00edm<\/b><\/p>\n<ul>\n<li>Dr\u017ete \u010dinku nebo p\u00e1r \u010dinek rukama zhruba na \u0161\u00ed\u0159ku ramen a lehn\u011bte si na lavi\u010dku nebo schod.<\/li>\n<li>Cvik za\u010dn\u011bte pokr\u010den\u00edm lokt\u016f a polo\u017een\u00edm \u010dinky tak, aby byla t\u011bsn\u011b nad va\u0161imi \u017eebry.<\/li>\n<li>Zam\u011b\u0159te se na zp\u0159\u00edsn\u011bn\u00ed triceps\u016f, kdy\u017e budete tla\u010dit z\u00e1va\u017e\u00ed p\u0159\u00edmo p\u0159es \u017eebra.<\/li>\n<li>Pro 1 a\u017e 3 sady po 8 a\u017e 16 opakov\u00e1n\u00edch sni\u017ete a opakujte.<\/li>\n<\/ul>\n<p><b>C\u00edlen\u00e9 svalov\u00e9 skupiny:<\/b><\/p>\n<ul>\n<li>Triceps brachii<\/li>\n<li>P\u0159edn\u00ed deltov\u00fd sval<\/li>\n<li>Velk\u00fd doln\u00ed prsn\u00ed sval<\/li>\n<li>Velk\u00e1 horn\u00ed \u010d\u00e1st prsn\u00ed<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1812 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg\" alt=\"\" width=\"350\" height=\"330\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265.jpg 350w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-300x283.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/1265-13x12.jpg 13w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<h2><b>V Zav\u00edr\u00e1n\u00ed<\/b><\/h2>\n<p>S\u00edla tricepsu je nutn\u00e1 pro tr\u00e9nink jin\u00fdch svalov\u00fdch skupin, stejn\u011b jako pro akce zahrnuj\u00edc\u00ed extenzi lokt\u016f. P\u0159i posilov\u00e1n\u00ed triceps\u016f m\u016f\u017ee b\u00fdt l\u00e1kav\u00e9 to p\u0159eh\u00e1n\u011bt, tak\u017ee za\u010dn\u011bte s leh\u010d\u00edmi \u010dinkami a zvy\u0161ujte intenzitu, a\u017e se va\u0161e kondice zlep\u0161\u00ed. Ne\u017e za\u010dnete s nov\u00fdm cvi\u010debn\u00edm re\u017eimem, promluvte si s praktick\u00fdm l\u00e9ka\u0159em a tren\u00e9rem, abyste se ujistili, \u017ee je to bezpe\u010dn\u00e9 a prosp\u011b\u0161n\u00e9 pro va\u0161e tr\u00e9ninkov\u00e9 pot\u0159eby.<\/p>","protected":false},"excerpt":{"rendered":"<p>Siln\u00e9 pa\u017ee jsou nezbytn\u00e9 prakticky pro ka\u017edou \u010dinnost horn\u00ed \u010d\u00e1sti t\u011bla, kterou denn\u011b vykon\u00e1v\u00e1te, a nejv\u00edce pr\u00e1ce odvedou va\u0161e tricepsy. Triceps vyu\u017e\u00edv\u00e1te poka\u017ed\u00e9, kdy\u017e n\u011bco tla\u010d\u00edte, a\u0165 u\u017e je to st\u016fl, krabice, dve\u0159e nebo \u010dinka. Triceps se skl\u00e1d\u00e1 ze t\u0159\u00ed odli\u0161n\u00fdch svalov\u00fdch skupin, a to; dlouh\u00e1 hlava, [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":1884,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1782","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Most Powerful Triceps Workouts - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Strong arms are essential for practically every upper body activity you perform on a daily basis, and your triceps perform the most work.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Most Powerful Triceps Workouts - 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