{"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>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 vybudovali 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 jen na v\u00e1hy, ale tak\u00e9 na typ cvi\u010den\u00ed, kter\u00e9 prov\u00e1d\u00edte. A jedn\u00edm z takov\u00fdch cvi\u010den\u00ed je n\u00edzk\u00fd zdvih s \u010dinkou, kter\u00fd ve srovn\u00e1n\u00ed s jednoru\u010dkami a [\u2026] <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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