{"id":4159,"date":"2026-06-04T15:48:38","date_gmt":"2026-06-04T15:48:38","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=4159"},"modified":"2026-06-04T15:48:38","modified_gmt":"2026-06-04T15:48:38","slug":"low-cable-curl-build-biceps-that-pop-from-the-bottom","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/nizky-cvik-na-lanu-pro-posileni-bicepsu-ktere-vyskoci-zespodu\/","title":{"rendered":"N\u00edzk\u00e9 cvo\u010dkov\u00e9 zdvihy: Vybudujte si bicepsy, kter\u00e9 vysko\u010d\u00ed zespodu"},"content":{"rendered":"<p>V\u011bt\u0161ina lid\u00ed se zam\u011b\u0159uje pouze na t\u011b\u017e\u0161\u00ed v\u00e1hy a nekone\u010dn\u00e9 zdvihy, aby si vybudovala siln\u00e9 pa\u017ee, ale pro vybudov\u00e1n\u00ed pln\u011bj\u0161\u00edch a definovan\u00fdch pa\u017e\u00ed byste se nem\u011bli zam\u011b\u0159ovat pouze na v\u00e1hy, ale tak\u00e9 na typ cvi\u010den\u00ed, kter\u00e9 prov\u00e1d\u00edte.<\/p>\n<p>A jedn\u00edm z takov\u00fdch cvik\u016f je Low Cable Curl, kter\u00fd ve srovn\u00e1n\u00ed s jednoru\u010dkami a \u010dinkami udr\u017euje svaly napjat\u00e9 po celou dobu cvi\u010den\u00ed, co\u017e z n\u011bj \u010din\u00ed nejlep\u0161\u00ed cvik. <a href=\"https:\/\/anabolic-coach.com\/cs\/nejlepsi-doplnky-pro-rust-svalove-hmoty-zvyseni-vykonu-a-rychle-zotaveni\/\">r\u016fst sval\u016f<\/a> a efektivn\u00ed cvi\u010den\u00ed biceps\u016f.<\/p>\n<p>Pokud si p\u0159ejete, aby va\u0161e pa\u017ee vynikly, p\u0159idejte do tr\u00e9ninku pa\u017e\u00ed n\u00edzk\u00e9 cviky na kladk\u00e1ch.<\/p>\n<h1><strong>Co je to n\u00edzk\u00e9 zvln\u011bn\u00ed kabelu?<\/strong><\/h1>\n<p>Low Cable Curl je izola\u010dn\u00ed cvi\u010den\u00ed na bicepsy, kter\u00e9 se prov\u00e1d\u00ed s lanov\u00fdm strojem nastaven\u00fdm na nejni\u017e\u0161\u00ed kladku.<\/p>\n<p>Pro proveden\u00ed cviku s n\u00edzk\u00fdmi zdvihy na lanu m\u016f\u017eete pou\u017e\u00edt rovnou ty\u010d, uchycen\u00ed s EZ-ty\u010d\u00ed, uchycen\u00ed s lanem a jednoduch\u00e1 madla.<\/p>\n<p>Zat\u00edmco n\u00edzk\u00e9 cviky s \u010dinkami udr\u017euj\u00ed nap\u011bt\u00ed v bicepsech b\u011bhem zved\u00e1n\u00ed a spou\u0161t\u011bn\u00ed a neust\u00e1le zapojuj\u00ed svaly, \u010dinky toto nap\u011bt\u00ed v n\u011bkter\u00fdch bodech cvi\u010den\u00ed ztr\u00e1cej\u00ed, a proto mnoho kulturist\u016f pova\u017euje n\u00edzk\u00e9 cviky s \u010dinkami za siln\u011bj\u0161\u00ed z\u00e1t\u011b\u017e.<\/p>\n<h2><strong>Pro\u010d je n\u00edzk\u00fd cvokov\u00fd zdvih skv\u011bl\u00fd pro posilov\u00e1n\u00ed biceps\u016f a r\u016fst sval\u016f<\/strong><\/h2>\n<h4><strong>1. Konstantn\u00ed nap\u011bt\u00ed<\/strong><\/h4>\n<p>N\u00edzk\u00e9 cviky s lanem udr\u017euj\u00ed odpor va\u0161ich biceps\u016f od za\u010d\u00e1tku tr\u00e9ninku a\u017e do konce, co\u017e z nich d\u011bl\u00e1 nejv\u011bt\u0161\u00ed v\u00fdhodu cvik\u016f s lanem, proto\u017ee toto dlouh\u00e9 nap\u011bt\u00ed podporuje v\u00edce <a href=\"https:\/\/anabolic-coach.com\/cs\/tajemstvi-siloveho-treninku-maximalizuji-rust-svalu-pomoci-techto-3-klicu\/\">kontrola a r\u016fst sval\u016f<\/a>.<\/p>\n<h4><strong>2. Lep\u0161\u00ed izolace biceps\u016f<\/strong><\/h4>\n<p>Proto\u017ee toto cvi\u010den\u00ed podporuje lep\u0161\u00ed stabilitu a kontrolu, usnad\u0148uje v\u00edce procvi\u010dov\u00e1n\u00ed biceps\u016f bez pou\u017eit\u00ed p\u0159\u00edli\u0161 velk\u00e9ho pohybu t\u011bla, \u010d\u00edm\u017e se cvi\u010den\u00ed biceps\u016f zefektiv\u0148uje.<\/p>\n<h4><strong>3. Lep\u0161\u00ed soust\u0159ed\u011bn\u00ed sval\u016f<\/strong><\/h4>\n<p>Mnoho lid\u00ed nec\u00edt\u00ed, \u017ee by jim bicepsy b\u011bhem zdvih\u016f pracovaly, ale s n\u00edzk\u00fdmi zdvihy na kladce se m\u016f\u017eete l\u00e9pe soust\u0159edit na zapojen\u00e9 svaly.<\/p>\n<h4><strong>4. Skv\u011bl\u00e9 pro definici pa\u017e\u00ed<\/strong><\/h4>\n<p>N\u00edzk\u00e9 cviky na nohou v\u00edce zat\u011b\u017euj\u00ed spodn\u00ed \u010d\u00e1st bicepsu a pom\u00e1haj\u00ed rozv\u00edjet pln\u011bj\u0161\u00ed a l\u00e9pe definovanou pa\u017ei.<\/p>\n<h2><strong>Svaly zapojen\u00e9 p\u0159i cviku s lanov\u00fdm kladkou<\/strong><\/h2>\n<p>N\u00edzk\u00e9 zkroucen\u00ed kabelu funguje hlavn\u011b na:<\/p>\n<ul>\n<li>Biceps brachii: co\u017e je prim\u00e1rn\u00ed sval, kter\u00fd oh\u00fdb\u00e1 lokty<\/li>\n<li>Brachialis: kter\u00fd p\u0159isp\u00edv\u00e1 k tlou\u0161\u0165ce pa\u017e\u00ed<\/li>\n<li>P\u0159edlokt\u00ed, sval zodpov\u011bdn\u00fd za \u00fachop a kontrolu.<\/li>\n<\/ul>\n<p>D\u00edky neust\u00e1l\u00e9mu nap\u011bt\u00ed vytv\u00e1\u0159en\u00e9mu n\u00edzk\u00fdmi lanov\u00fdmi zdvihy b\u011bhem cvi\u010den\u00ed aktivuje celou pa\u017ei, co\u017e je d\u016fle\u017eit\u00e9 pro tr\u00e9nink pa\u017e\u00ed.<\/p>\n<h2><strong>Jak spr\u00e1vn\u011b prov\u00e9st curl<\/strong><\/h2>\n<h4><strong>Krok 1: Nastaven\u00ed stroje<\/strong><\/h4>\n<p>Pomoc\u00ed kter\u00e9koli z d\u0159\u00edve zm\u00edn\u011bn\u00fdch rukojet\u00ed p\u0159ipevn\u011bte svou obl\u00edbenou k nejni\u017e\u0161\u00ed kladce.<\/p>\n<h4><strong>Krok 2: V\u00fdchoz\u00ed pozice<\/strong><\/h4>\n<p>Ve vzp\u0159\u00edmen\u00e9 poloze a se zvednut\u00fdm hrudn\u00edkem se dr\u017ete madel dlan\u011bmi nahoru a lokty m\u011bjte bl\u00edzko u bok\u016f.<\/p>\n<h4><strong>Krok 3: Zvedn\u011bte z\u00e1va\u017e\u00ed<\/strong><\/h4>\n<p>P\u0159it\u00e1hn\u011bte rukojeti k ramen\u016fm a sou\u010dasn\u011b zat\u00e1hn\u011bte bicepsy. Ujist\u011bte se, \u017ee pohybujete pouze p\u0159edlokt\u00edm, zat\u00edmco horn\u00ed \u010d\u00e1st pa\u017ee je v klidu.<\/p>\n<h4><strong>Krok 4: Pauza a stisknut\u00ed<\/strong><\/h4>\n<p>P\u0159i zatahov\u00e1n\u00ed rukojet\u00ed se na minutu zastavte a udr\u017eujte nap\u011bt\u00ed v bicepsech.<\/p>\n<h4><strong>Krok 5: Pomalu spus\u0165te dol\u016f<\/strong><\/h4>\n<p>S kontrolou sni\u017ete v\u00e1hu, neshazujte ji rychle.<\/p>\n<h2><strong>D\u016fle\u017eit\u00e9 tipy pro techniku pleten\u00ed a chytr\u00e9 v\u00fdsledky p\u0159i tr\u00e9ninku<\/strong><\/h2>\n<ul>\n<li>B\u011bhem cel\u00e9ho cvi\u010den\u00ed dr\u017ete lokty bl\u00edzko t\u011bla.<\/li>\n<li>Ovl\u00e1dejte f\u00e1zi spou\u0161t\u011bn\u00ed, tato \u010d\u00e1st je stejn\u011b \u00fa\u010dinn\u00e1 jako f\u00e1ze zved\u00e1n\u00ed.<\/li>\n<li>Vyhn\u011bte se kyvov\u00e1n\u00ed s v\u00e1hou, sni\u017euje to nap\u011bt\u00ed na bicepsy.<\/li>\n<li>Pro lep\u0161\u00ed v\u00fdkon pou\u017e\u00edvejte st\u0159edn\u00ed v\u00e1hu, p\u0159\u00edli\u0161 velk\u00e1 v\u00e1ha vede ke \u0161patn\u00e9mu dr\u017een\u00ed t\u011bla.<\/li>\n<\/ul>\n<p>Kdy\u017e tr\u00e9nujete chyt\u0159e, dos\u00e1hnete lep\u0161\u00edch dlouhodob\u00fdch v\u00fdsledk\u016f ne\u017e jen zved\u00e1n\u00edm t\u011b\u017e\u0161\u00edch z\u00e1va\u017e\u00ed.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/RhyzsTE7Uiw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">Z nich<\/span>Z nich<\/span><\/iframe><\/p>\n<h2><strong>\u010cast\u00e9 chyby, kter\u00fdm se vyhnout<\/strong><\/h2>\n<ul>\n<li>Nezakl\u00e1n\u011bjte se p\u0159\u00edli\u0161 dozadu, odv\u00e1d\u00ed to pozornost od biceps\u016f.<\/li>\n<li>Vyhn\u011bte se pohybu lokt\u016f dop\u0159edu, sni\u017euje to nap\u011bt\u00ed ve svalech.<\/li>\n<li>P\u0159esta\u0148te s opakov\u00e1n\u00edm sp\u011bchat, proto\u017ee to zkracuje \u010das pot\u0159ebn\u00fd k pr\u00e1ci sval\u016f.<\/li>\n<li>Z\u00e1rove\u0148 \u010d\u00e1ste\u010dn\u00e1 opakov\u00e1n\u00ed potla\u010duj\u00ed r\u016fst sval\u016f, proto procvi\u010dujte cel\u00fd pohyb.<\/li>\n<\/ul>\n<h2><strong>Pro\u010d je p\u0159i n\u00edzk\u00e9m cvo\u010dkov\u00e9m zdvihu a tr\u00e9ninku pa\u017e\u00ed d\u016fle\u017eit\u00e9 konstantn\u00ed nap\u011bt\u00ed<\/strong><\/h2>\n<p>Hlavn\u00edm d\u016fvodem, pro\u010d je kabel s n\u00edzk\u00fdm kroucen\u00edm tak \u00fa\u010dinn\u00fd, je jeho konzistentn\u00ed odpor.<\/p>\n<p>Svaly rostou l\u00e9pe, kdy\u017e jsou vystaveny mechanick\u00e9mu nap\u011bt\u00ed, kontrolovan\u00e9 z\u00e1t\u011b\u017ei a st\u00e1l\u00e9mu p\u0159et\u00ed\u017een\u00ed.<\/p>\n<p>A n\u00edzk\u00e9 zkroucen\u00ed kabelu spl\u0148uje v\u0161echny t\u0159i po\u017eadavky.<\/p>\n<p>Jak ji\u017e bylo zm\u00edn\u011bno, zdvihy s lanem, na rozd\u00edl od voln\u00fdch z\u00e1va\u017e\u00ed, udr\u017euj\u00ed tlak na svaly po celou dobu cvi\u010den\u00ed, co\u017e biceps\u016fm zt\u011b\u017euje nadechnout se.<\/p>\n<p>Proto jsou n\u00edzk\u00e9 cviky s kladkami velmi u\u017eite\u010dn\u00e9 pro tr\u00e9nink pa\u017e\u00ed.<\/p>\n<h2><strong>Jak do sv\u00e9ho ritu\u00e1lu za\u0159adit n\u00edzkou vlnitost kabelu<\/strong><\/h2>\n<p>N\u00edzk\u00e9 cviky na bicepsy mohou fungovat jako hlavn\u00ed cvik na biceps, nebo jako z\u00e1v\u011bre\u010dn\u00fd cvik, \u010di sou\u010d\u00e1st supers\u00e9rie.<\/p>\n<p><strong>Doporu\u010deno\u00a0<\/strong><\/p>\n<p>Sady: 3-4<\/p>\n<p>Opakov\u00e1n\u00ed: 10-15<\/p>\n<p>A odpo\u010d\u00edvejte 45-60 sekund, ale pro dosa\u017een\u00ed lep\u0161\u00edch v\u00fdsledk\u016f pracujte na pomal\u00e9m sni\u017eov\u00e1n\u00ed z\u00e1va\u017e\u00ed, pou\u017e\u00edvejte plnou kontrakci a postupujte postupn\u011b.<\/p>\n<h2><strong>Kdo by m\u011bl pou\u017e\u00edvat Low Cable Curls<\/strong><\/h2>\n<p>Cvi\u010den\u00ed s p\u0159\u00edtahem je nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed se u\u010d\u00ed spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, pro kulturisty st\u0159edn\u00ed \u00farovn\u011b, kte\u0159\u00ed cht\u011bj\u00ed zlep\u0161it kontrolu sval\u016f, a pro profesion\u00e1ln\u00ed sportovce, kte\u0159\u00ed tou\u017e\u00ed po lep\u0161\u00ed definici pa\u017e\u00ed.<\/p>\n<p>N\u00edzk\u00e9 kade\u0159e s pleten\u00edm jsou tak\u00e9 v\u00fdhodn\u00e9 pro lidi, kte\u0159\u00ed cht\u011bj\u00ed kade\u0159e, kter\u00e9 jsou \u0161etrn\u011bj\u0161\u00ed ke kloub\u016fm.<\/p>\n<h2><strong>Z\u00e1v\u011bre\u010dn\u00e9 my\u0161lenky<\/strong><\/h2>\n<p>N\u00edzk\u00e9 zkroucen\u00ed kabelu je d\u016fkazem toho, \u017ee t\u011b\u017e\u0161\u00ed v\u00e1hy nejsou v\u017edy nutnost\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/dokonaly-pruvodce-cvicenim-pazi-pro-zeny\/\">rozv\u00edjen\u00ed hezk\u00fdch pa\u017e\u00ed<\/a>.<\/p>\n<p>Nejlep\u0161\u00ed zp\u016fsob, jak vid\u011bt v\u00fdsledky, je v\u011bt\u0161inou udr\u017eovat sval v neust\u00e1l\u00e9m nap\u011bt\u00ed a pot\u00e9 tr\u00e9novat chyt\u0159e.<\/p>\n<p>S lep\u0161\u00ed kontrolou, spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla a neust\u00e1l\u00fdm nap\u011bt\u00edm si m\u016f\u017eete vyvinout silnou, dob\u0159e definovanou pa\u017ei a lep\u0161\u00ed r\u016fst sval\u016f.<\/p>\n<p>Tak\u017ee bu\u010fte d\u016fsledn\u00ed, zam\u011b\u0159te se na tr\u00e9nink pa\u017e\u00ed a nechte cviky na kladce p\u016fsobit z\u00e1zraky.<\/p>","protected":false},"excerpt":{"rendered":"<p>Most people pay attention to only heavier weights and endless curls to build powerful arms, but to build fuller and defined arms, you should not only focus on the weights, but also on the type of exercise you do. And one of such workouts is the Low Cable Curl, which when compared to dumbbell and [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/nizky-cvik-na-lanu-pro-posileni-bicepsu-ktere-vyskoci-zespodu\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":4161,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-4159","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>Low Cable Curl: Build Biceps That Pop From the Bottom - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Low Cable Curl, when compared to dumbbell and barbell curls, keeps the muscle tensed all throughout the exercise.\" \/>\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\/nizky-cvik-na-lanu-pro-posileni-bicepsu-ktere-vyskoci-zespodu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low Cable Curl: Build Biceps That Pop From the Bottom - 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