Jak správně posilovat ruce


posilování cvičení fitness postava

Před samotným cvičením je potřeba si uvědomit, že biceps je 2x menší jako triceps, takze pouze nabouchaný bicepsy Vám ruce nezvětší. Musíte cvičit rovnoceně jak biceps, tak triceps a do posilovny se snažte chodit pravidelně.

Necvičte ruce samostaně

Ruce byste neměli cvičit pouze samostaně ale i s nějakým těžkým cvikem na velkou svalovou partii např. dřep či mrtvý tah, protože u těchto cviků se vyplavuje do těla velké množství testosteronu (o dost větší než když byste cvičili pouze ruce).

Cvičte ruce 2x i 3x týdně

Pokud máte dobrou regeneraci a vhodné podmínky, můžete ruce cvičit i 3x týdně, avšak s rozumem, nelze cvičit vždycky do selhání obden a čekat, že ruce zvládnou dostatečně regenerovat.

Měňte cviky, úchopy, supersérie a počet opakování

Pokud budete cvičit stále dokola 3x8 jednoručky a pak vždy jdete na scotovu lavici nikdy velké ruce mít nebudete. Vaše tělo si na zátěž zvykne, ale přesně tohle nechceme! Chceme aby tělo mělo pořád nové podněty k růstu. Musíte být kreativní, střídejte pořadí cviků, měňte úchopy na úzký, široký a změňte počet opakování a počet sérií.

Správná technicka

To je kámen úrazu. Když se rozhlídnu po posilovně, vidím jak se mladí borci snaží na bicepsové zdvihy zvednout co největší váhu. Chyba! Raději si naložte míň ale precizní techniku. Když máte přeloženo, odnáší to nejvíce ramena a záda jak sebou kroutíte. Dávejte si pozor na svou techniku, abyste zabírali jen na tu partii, na kterou chcete.


Nikdy nezapomínejte, že 80 % úspěchu je opravdu v technice provedení každého jednoho opakování!

 

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Diskuse

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