{"id":2058,"date":"2024-09-09T03:53:07","date_gmt":"2024-09-09T01:53:07","guid":{"rendered":"https:\/\/www.bezdiety.blog\/cviky-na-biceps-10-najlepsich-pre-spevnenie-ruk\/"},"modified":"2025-09-15T11:18:14","modified_gmt":"2025-09-15T09:18:14","slug":"cviky-na-biceps","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/","title":{"rendered":"Cviky na biceps: 10 najlep\u0161\u00edch pre spevnenie r\u00fak"},"content":{"rendered":"\n<p>Uk\u00e1\u017e svaly! Kto z n\u00e1s t\u00fato vetu e\u0161te nepo\u010dul? Samozrejme, hovor\u00edme o <strong>bicepsoch,<\/strong> ktor\u00e9 s\u00fa vidite\u013en\u00e9 na prv\u00fd poh\u013ead. <strong>Chcete p\u00f4sobiv\u00e9 bicepsy?<\/strong> Chcete si <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" rel=\"noreferrer noopener\">spevni\u0165 a vytvarova\u0165<\/a> pa\u017ee<\/strong>? M\u00e1me pre v\u00e1s <strong>10 najlep\u0161\u00edch <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" target=\"_blank\" rel=\"noreferrer noopener\">cvikov na<\/a> biceps a rady, ako \u010dasto cvi\u010di\u0165 bicepsy, aby bol tr\u00e9ning \u010do najefekt\u00edvnej\u0161\u00ed.<\/strong> Never\u00edte? Vysk\u00fa\u0161ajte to a ur\u010dite uvid\u00edte <strong>pozit\u00edvne v\u00fdsledky<\/strong>.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Ako_spravne_vykonavat_cviky_na_biceps\" >Ako spr\u00e1vne vykon\u00e1va\u0165 cviky na biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Priprava_na_trening\" >Pr\u00edprava na tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#10_najlepsich_cvikov_na_biceps\" >10 najlep\u0161\u00edch cvikov na biceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#1_Bicepsovy_zdvih_s_cinkami\" >1) Bicepsov\u00fd zdvih s \u010dinkami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#2_Veslovanie_v_predklone\" >2) Veslovanie v predklone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#3_Koncentrovany_bicepsovy_zdvih\" >3) Koncentrovan\u00fd bicepsov\u00fd zdvih<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#4_Cvik_s_posilnovacou_gumou\" >4) Cvik s posil\u0148ovacou gumou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#5_Pritahy_na_hrazde\" >5) Pr\u00ed\u0165ahy na hrazde<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#6_Striedavy_bicepsovy_zdvih\" >6) Striedav\u00fd bicepsov\u00fd zdvih<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#7_Lopatkovy_zdvih_upazovanie\" >7) Lopatkov\u00fd zdvih (upa\u017eovanie)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#8_Scottov_zdvih\" >8) Scottov zdvih<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#9_Zdvihy_na_lavicke\" >9) Zdvihy na lavi\u010dke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#10_Zdvihy_s_velkou_cinkou\" >10) Zdvihy s ve\u013ekou \u010dinkou<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Ako_casto_cvicit_bicepsy\" >Ako \u010dasto cvi\u010di\u0165 bicepsy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Ako_casto_by_som_mal-a_trenovat_bicepsy\" >Ako \u010dasto by som mal\/-a tr\u00e9nova\u0165 bicepsy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Je_lepsie_pri_treningu_bicepsov_pouzivat_volne_vahy_alebo_stroje\" >Je lep\u0161ie pri tr\u00e9ningu bicepsov pou\u017e\u00edva\u0165 vo\u013en\u00e9 v\u00e1hy alebo stroje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Kolko_opakovani_by_som_mal-a_urobit_v_jednej_serii\" >Ko\u013eko opakovan\u00ed by som mal\/-a urobi\u0165 v jednej s\u00e9rii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-biceps\/#Mozem_trenovat_bicepsy_s_inymi_svalovymi_skupinami\" >M\u00f4\u017eem tr\u00e9nova\u0165 bicepsy s in\u00fdmi svalov\u00fdmi skupinami?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_vykonavat_cviky_na_biceps\"><\/span>Ako spr\u00e1vne vykon\u00e1va\u0165 cviky na biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Biceps alebo dvojhlav\u00fd sval sa sklad\u00e1 z dvoch svalov<\/strong> &#8211; krat\u0161ieho a dlh\u0161ieho. Jeho <strong>hlavnou funkciou je oh\u00fdba\u0165 rameno a ot\u00e1\u010da\u0165 dla\u0148 smerom nahor <\/strong>. Pre spr\u00e1vny <strong>rozvoj bicepsov<\/strong>, ktor\u00e9 pou\u017e\u00edvame ka\u017ed\u00fd de\u0148, je potrebn\u00e9 dodr\u017eiava\u0165 nieko\u013eko z\u00e1kladn\u00fdch z\u00e1sad.<\/p>\n\n\n\n<p>Po prv\u00e9, je potrebn\u00e9 <strong>vykon\u00e1va\u0165 cviky, ktor\u00e9 s\u00fa priamo zameran\u00e9 na<\/strong> <strong>bicepsy<\/strong> a aktivuj\u00fa ich v plnom rozsahu pohybu. Po druh\u00e9, je potrebn\u00e9 <strong>pracova\u0165 s dostato\u010dnou z\u00e1\u0165a\u017eou<\/strong>, ktor\u00e1 stimuluje rast svalov. <strong>Pravidelnos\u0165 a postupnos\u0165<\/strong> s\u00fa tie\u017e d\u00f4le\u017eit\u00e9 &#8211; postupne zvy\u0161ujte n\u00e1ro\u010dnos\u0165 <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010den\u00ed<\/a><\/strong>, aby va\u0161e svaly r\u00e1stli.<\/p>\n\n\n\n<p>Predt\u00fdm, ako za\u010dnete <strong>posil\u0148ova\u0165 bicepsy<\/strong>, nezabudnite ich zahria\u0165 <strong>a rozh\u00fdba\u0165<\/strong>. Pred\u00eddete tak mo\u017en\u00e9mu zraneniu. Nikdy neza\u010d\u00ednajte s naj\u0165a\u017e\u0161ou \u010dinkou, ale cho\u010fte na to pekne postupne. <\/p>\n\n\n\n<p><strong>TIP: Ako \u010dasto cvi\u010di\u0165 pri chudnut\u00ed, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-a-posilnovat-pri-chudnuti\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">sa dozviete TU<\/a>. <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priprava_na_trening\"><\/span>Pr\u00edprava na tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred ka\u017ed\u00fdm tr\u00e9ningom sa nezabudnite <strong>rozcvi\u010di\u0165 a pona\u0165ahova\u0165<\/strong>. Spr\u00e1vna rozcvi\u010dka a stre\u010ding zabezpe\u010dia <strong>prevenciu proti zraneniam.<\/strong> <\/p>\n\n\n\n<p><strong>Zahriatie a n\u00e1sledn\u00e9 na\u0165ahovanie<\/strong> je d\u00f4le\u017eit\u00e9 na zv\u00fd\u0161enie prietoku krvi do svalov, \u010do zlep\u0161uje ich pru\u017enos\u0165 a v\u00fdkonnos\u0165. Zni\u017euje sa tak riziko svalov\u00fdch zranen\u00ed a zlep\u0161uje sa celkov\u00e1 pohyblivos\u0165 tela. <\/p>\n\n\n\n<p><strong>Na zahriatie pred tr\u00e9ningom bicepsov<\/strong> m\u00f4\u017eete robi\u0165 <a style=\"font-weight: bold\" href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-kardio-cvicenie-14-najlepsich-cvikov-na-domace-kardio\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/domaci-kardio-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">kardio<\/a>, <strong>na stre\u010ding<\/strong> pred a po tr\u00e9ningu m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov-12-najlepsich-jogovych-cvikov-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/joga-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\">jogu<\/a><\/strong>. Pravideln\u00e1 a prec\u00edzna pr\u00edprava tela na cvi\u010denie v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 lep\u0161ie v\u00fdsledky a va\u0161e telo sa v\u00e1m po\u010fakuje. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-1024x538.jpg\" alt=\"Cviky na biceps\" class=\"wp-image-1048\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-biceps.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP: Bezplatn\u00e1 <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI kalkula\u010dka<\/strong><\/a><strong> v\u00e1m po\u010das chv\u00ed\u013eky povie viac, ne\u017e by ste \u010dakali.<\/strong> Sta\u010d\u00ed zada\u0165 v\u00fd\u0161ku a hmotnos\u0165 a z\u00edskate preh\u013ead o svojom zdravotnom stave. V\u00fdsledky v\u00e1m pom\u00f4\u017eu lep\u0161ie sa rozhodova\u0165 oh\u013eadom stravovania, pohybu aj zmien \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najlepsich_cvikov_na_biceps\"><\/span>10 najlep\u0161\u00edch cvikov na biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje mno\u017estvo <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">cvikov na<\/a> bicepsov\u00e9 svaly<\/strong>. Niektor\u00e9 m\u00f4\u017eete cvi\u010di\u0165 <strong>v posil\u0148ovni<\/strong> alebo na <strong>workoutovom ihrisku<\/strong>, in\u00e9 v <strong>pohodl\u00ed domova<\/strong>. Na v\u00e4\u010d\u0161inu cvi\u010den\u00ed v\u0161ak budete potrebova\u0165 vybavenie, ako s\u00fa <strong>\u010dinky alebo cvi\u010debn\u00e9 gumy <\/strong>, pr\u00edpadne aj <strong>f\u013ea\u0161e s vodou<\/strong>. Je teda na v\u00e1s, ktor\u00e9 <strong>cviky na biceps<\/strong> si vyberiete. <\/p>\n\n\n\n<p><strong>TIP: Vieme, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165. <a href=\"https:\/\/www.bezdiety.blog\/wp-admin\/post.php?post=1028&amp;action=edit\">Pre\u010d\u00edtajte si 10 naj\u010dastej\u0161\u00edch d\u00f4vodov.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bicepsovy_zdvih_s_cinkami\"><\/span>1) Bicepsov\u00fd zdvih s \u010dinkami<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Z\u00e1kladn\u00fdm <strong>cvikom na bicepsy<\/strong> s\u00fa <strong>zdvihy s \u010dinkami<\/strong>. Ak nem\u00e1te \u010dinky, posta\u010dia v\u00e1m f\u013ea\u0161e s vodou. <\/p>\n\n\n\n<p>Ako na to? Postavte sa s \u010dinkami v oboch ruk\u00e1ch na \u0161\u00edrku ramien a s\u00fa\u010dasne pokr\u010dte obe ruky v lak\u0165och a zdvihnite \u010dinky k ramen\u00e1m. Obe ruky naraz.<\/p>\n\n\n\n<p>Tento <strong>cvik si m\u00f4\u017eete skomplikova\u0165<\/strong> t\u00fdm, \u017ee ho budete vykon\u00e1va\u0165 v sede. T\u00fdm zabezpe\u010d\u00edte, \u017ee zdvih nebudete \u0165aha\u0165 telom, ale skuto\u010dne <strong>bicepsov\u00fdm svalom<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"av7-8igSXTs\"><iframe loading=\"lazy\" title=\"How to Do Standing Dumbbell Curls\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/av7-8igSXTs?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Veslovanie_v_predklone\"><\/span>2) Veslovanie v predklone<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u010eal\u0161\u00edm skvel\u00fdm <strong>cvikom s bicepsov\u00fdmi \u010dinkami<\/strong> je tzv. <strong>veslovanie<\/strong>. Postavte sa na \u0161\u00edrku ramien a mierne sa zohnite. S \u010dinkami v oboch ruk\u00e1ch za\u010dnite vo v\u00fdchodiskovej polohe v kolen\u00e1ch a potom ich obe naraz zdvihnite vystret\u00edm nahor. Nezabudnite cvi\u010denie vykon\u00e1va\u0165 s rovn\u00fdm chrbtom, aby ste sa vyhli zraneniu.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"gQvdAcH1j9Q\"><iframe loading=\"lazy\" title=\"How to do dumbbell bent over biceps curl - Andy Frisch\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/gQvdAcH1j9Q?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Koncentrovany_bicepsovy_zdvih\"><\/span>3) Koncentrovan\u00fd bicepsov\u00fd zdvih<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Koncentrovan\u00fd zdvih<\/strong> je skvel\u00fdm cvikom na <strong>izol\u00e1ciu bicepsov<\/strong>. Sadnite si na posil\u0148ovaciu lavi\u010dku a ruku, ktor\u00fa neposil\u0148ujete, si oprite o nohu. S \u010dinkou v druhej ruke nechajte ruku vo\u013ene visie\u0165 medzi nohami. <\/p>\n\n\n\n<p>Pomaly zdv\u00edhajte jednu ruku smerom k ramenu, pri\u010dom dbajte na stabilitu lak\u0165a. Kr\u00e1tko vydr\u017ete v hornej polohe a potom sa pomaly vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Opakujte na ka\u017edej strane.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-1024x538.jpg\" alt=\"Koncentrovan\u00fd bicepsov\u00fd zdvih\" class=\"wp-image-1875\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/koncetrovany-zdvih.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cvik_s_posilnovacou_gumou\"><\/span>4) Cvik s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ak u\u017e m\u00e1te dos\u0165 cvi\u010denia <strong>s \u010dinkami<\/strong>, vyme\u0148te ich za <strong>posil\u0148ovaciu gumu.<\/strong> Postavte sa a zatla\u010dte posil\u0148ovaciu gumu pod nohy. Rukami uchopte oba konce gumy a potom ich ohnite v lak\u0165och, ako keby ste zdv\u00edhali \u010dinky. Napnite gumu smerom k ramen\u00e1m a potom ju op\u00e4\u0165 spustite. Opakujte pod\u013ea potreby.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"pHBMH3ECNCw\"><iframe loading=\"lazy\" title=\"Posilov\u00e1n\u00ed Bicepsu s posilovac\u00ed gumou Thera-Band\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/pHBMH3ECNCw?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pritahy_na_hrazde\"><\/span>5) Pr\u00ed\u0165ahy na hrazde<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ak sa ocitnete v posil\u0148ovni alebo na tr\u00e9ningovom ihrisku, ur\u010dite tam nech\u00fdbaj\u00fa <strong>hrazdy<\/strong>. Bude to skvel\u00e9 na <strong>tr\u00e9ning bicepsov\u00fdch svalov<\/strong>. <\/p>\n\n\n\n<p>Zaveste sa na hrazdu tak, aby ste boli oto\u010den\u00ed dla\u0148ami, ktor\u00e9 dr\u017eia hrazdu, a za\u010dnite sa vy\u0165ahova\u0165 nahor. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a opakujte.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-1024x538.jpg\" alt=\"Pr\u00ed\u0165ahy\" class=\"wp-image-1878\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/pritahy-na-hrazde.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Striedavy_bicepsovy_zdvih\"><\/span>6) Striedav\u00fd bicepsov\u00fd zdvih<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u010eal\u0161ia zaru\u010den\u00e1 klasika v <strong>cvi\u010den\u00ed bicepsov<\/strong>. Postavte sa vzpriamene na \u0161\u00edrku ramien s \u010dinkami (alebo f\u013ea\u0161ami) v oboch ruk\u00e1ch. Potom striedavo dv\u00edhajte \u010dinky smerom k ramen\u00e1m, najprv pravou rukou, potom \u013eavou. <\/p>\n\n\n\n<p>Ohnite ruku v lakti. A opakujte to\u013ekokr\u00e1t, ko\u013ekokr\u00e1t sa v\u00e1m to podar\u00ed.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-1024x538.jpg\" alt=\"Cvi\u010denie s \u010dinkami\" class=\"wp-image-1872\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-cinky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lopatkovy_zdvih_upazovanie\"><\/span>7) Lopatkov\u00fd zdvih (upa\u017eovanie)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Lopatkov\u00fd zdvih<\/strong> cielene zap\u00e1ja lopatkov\u00e9 svaly a <strong>pom\u00e1ha budova\u0165 siln\u00fd biceps<\/strong>. Predklo\u0148te sa a \u010dinky si dajte medzi nohy. Pomaly dv\u00edhajte jednoru\u010dky do str\u00e1n smerom hore, pri\u010dom dbajte na stabilitu lak\u0165a. <\/p>\n\n\n\n<p>Kr\u00e1tko vydr\u017ete v hornej polohe a potom sa pomaly vr\u00e1\u0165te do v\u00fdchodiskovej polohy. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"6JiVBPnhKFE\"><iframe loading=\"lazy\" title=\"Upa\u017eov\u00e1n\u00ed s jednoru\u010dkami v p\u0159edklonu\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/6JiVBPnhKFE?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Scottov_zdvih\"><\/span>8) Scottov zdvih<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Scottov zdvih<\/strong> je klasick\u00fd <strong>cvik na biceps<\/strong>, ktor\u00fd sa zameriava na vonkaj\u0161iu \u010das\u0165 bicepsu. Posa\u010fte sa na tzv. Scottovu lavi\u010dku, ktor\u00fa n\u00e1jdete vo v\u00e4\u010d\u0161ine posil\u0148ovn\u00ed, a ruky si oprite o vank\u00fa\u0161e. Pomaly dv\u00edhajte \u010dinku v ruke smerom k ramen\u00e1m.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"Gydpcouclx8\"><iframe loading=\"lazy\" title=\"Conquer the EZ-Bar Preacher Curl, Max Out Your Biceps\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/Gydpcouclx8?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zdvihy_na_lavicke\"><\/span>9) Zdvihy na lavi\u010dke<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>S \u010dinkami m\u00f4\u017eete <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/10-tipov-ako-rychlo-schudnut-zadok-boky\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-rychle-zhubnout-zadek-vnitrni-stehna-a-boky\/\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u00e9nova\u0165<\/a> bicepsy<\/strong> aj v \u013eahu. Never\u00edte? \u013dahnite si na cvi\u010debn\u00fa lavicu s \u010dinkami v oboch ruk\u00e1ch. Potom za\u010dnite zdv\u00edha\u0165 ruky nahor, ohnite ich v lak\u0165och a pribl\u00ed\u017ete \u010dinky k hrudn\u00edku. \u010cinky m\u00f4\u017eete zdv\u00edha\u0165 striedavo alebo obe naraz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-1024x538.jpg\" alt=\"Bicepsov\u00e9 zdvihy na lavi\u010dke\" class=\"wp-image-1884\" style=\"width:713px;height:374px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-v-leze.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zdvihy_s_velkou_cinkou\"><\/span>10) Zdvihy s ve\u013ekou \u010dinkou<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ak si tr\u00fafate na jednu ve\u013ek\u00fa \u010dinku so z\u00e1va\u017e\u00edm na oboch stran\u00e1ch, tento <strong>cvik na bicepsy<\/strong> je pre v\u00e1s ide\u00e1lnou vo\u013ebou. Ako na to? Postavte sa vzpriamene s ve\u013ekou \u010dinkou v ruk\u00e1ch. Potom za\u010dnite zdv\u00edha\u0165 \u010dinku z bokov smerom nad prsia. S\u00e9riu opakujte pod\u013ea potreby.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-1024x538.jpg\" alt=\"Zdvihy s ve\u013ekou \u010dinkou\" class=\"wp-image-1882\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zdvihy-velka-cinka.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p>Pre\u010d\u00edtajte si tie\u017e, <strong><a href=\"https:\/\/bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/\" data-type=\"URL\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-zpevneni-rukou-a-pazi\" target=\"_blank\" rel=\"noopener\">ak\u00e9 cviky s\u00fa najlep\u0161ie na posilnenie pa\u017e\u00ed a r\u00fak.<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_casto_cvicit_bicepsy\"><\/span>Ako \u010dasto cvi\u010di\u0165 bicepsy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa zameriavate na <strong>posilnenie bicepsov\u00fdch svalov<\/strong>, odpor\u00fa\u010dame ich <strong>posil\u0148ova\u0165 2 a\u017e 3x t\u00fd\u017edenne.<\/strong> Takto poskytnete bicepsom dostatok \u010dasu na regener\u00e1ciu medzi tr\u00e9ningami.<\/p>\n\n\n\n<p><strong>Ak ste za\u010diato\u010dn\u00edk<\/strong>, m\u00f4\u017eete za\u010da\u0165 tr\u00e9nova\u0165 bicepsy dvakr\u00e1t t\u00fd\u017edenne a so zvy\u0161ovan\u00edm sily a vytrvalosti postupne zvy\u0161ova\u0165 frekvenciu na tri tr\u00e9ningy t\u00fd\u017edenne.<\/p>\n\n\n\n<p>Nezabudnite <strong>dodr\u017eiava\u0165 spr\u00e1vnu techniku cvi\u010denia<\/strong> a postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e. Pravideln\u00fdm tr\u00e9ningom a vytrvalos\u0165ou dosiahnete po\u017eadovan\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<p><strong>Sp\u00fasta \u013eud\u00ed sa sna\u017e\u00ed schudn\u00fa\u0165 alebo nabra\u0165 svaly, ale pritom nepozn\u00e1 z\u00e1kladn\u00e9 \u010d\u00edslo, od ktor\u00e9ho by mali za\u010da\u0165. <\/strong>BMR, teda baz\u00e1lny metabolizmus, v\u00e1m uk\u00e1\u017ee, <strong>ko\u013eko kal\u00f3ri\u00ed potrebujete ka\u017ed\u00fd de\u0148, bez toho aby ste sa h\u00fdbali. <\/strong>S t\u00fdmto \u00fadajom bude v\u0161etko ostatn\u00e9 d\u00e1va\u0165 v\u00e4\u010d\u0161\u00ed zmysel \u2013 od pl\u00e1novania jedla a\u017e po intenzitu tr\u00e9ningu. <strong>Vysk\u00fa\u0161ajte na\u0161u <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>kalkula\u010dku baz\u00e1lneho metabolizmu zadarmo.<\/strong><\/a><\/p>\n\n\n\n<p><strong>TIP: <\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/\"><strong>31 tipov,<\/strong> <strong>ako schudn\u00fa\u0165<\/strong>.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-1024x538.jpg\" alt=\"Najlep\u0161ie cviky na biceps\" class=\"wp-image-1046\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-bicepsy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689765800774\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_casto_by_som_mal-a_trenovat_bicepsy\"><\/span><strong>Ako \u010dasto by som mal\/-a tr\u00e9nova\u0165 bicepsy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ide\u00e1lne je tr\u00e9nova\u0165 bicepsy 2 a\u017e 3x t\u00fd\u017edenne s dostato\u010dn\u00fdm odpo\u010dinkom medzi tr\u00e9ningami.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689765818804\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_lepsie_pri_treningu_bicepsov_pouzivat_volne_vahy_alebo_stroje\"><\/span><strong>Je lep\u0161ie pri tr\u00e9ningu bicepsov pou\u017e\u00edva\u0165 vo\u013en\u00e9 v\u00e1hy alebo stroje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Obe met\u00f3dy maj\u00fa svoje v\u00fdhody. Vo\u013en\u00e9 v\u00e1hy viac zap\u00e1jaj\u00fa svalov\u00e9 skupiny a posil\u0148uj\u00fa koordin\u00e1ciu, zatia\u013e \u010do stroje poskytuj\u00fa v\u00e4\u010d\u0161iu stabilitu a cielen\u00fa izol\u00e1ciu svalov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689765837244\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kolko_opakovani_by_som_mal-a_urobit_v_jednej_serii\"><\/span><strong>Ko\u013eko opakovan\u00ed by som mal\/-a urobi\u0165 v jednej s\u00e9rii?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Na rozvoj svalovej hmoty odpor\u00fa\u010dame vykona\u0165 10 a\u017e 12 opakovan\u00ed v ka\u017edej s\u00e9rii.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689765858868\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_trenovat_bicepsy_s_inymi_svalovymi_skupinami\"><\/span><strong>M\u00f4\u017eem tr\u00e9nova\u0165 bicepsy s in\u00fdmi svalov\u00fdmi skupinami?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, bicepsy mo\u017eno tr\u00e9nova\u0165 samostatne alebo v kombin\u00e1cii s in\u00fdmi svalov\u00fdmi skupinami, ako s\u00fa tricepsy alebo chrb\u00e1t. Dbajte v\u0161ak na dostato\u010dn\u00fd oddych jednotliv\u00fdch svalov\u00fdch skup\u00edn medzi tr\u00e9ningami.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&#x2705;Cviky na biceps &#x2705;Tvarovanie r\u00fak &#x2705;10 najlep\u0161\u00edch cvikov na biceps &#x2705;Bicepsov\u00e9 svaly &#x2705;Posil\u0148ovanie a cvi\u010denia <\/p>\n","protected":false},"author":4,"featured_media":1685,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2058","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviceni-biceps.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2058","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2058"}],"version-history":[{"count":5,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2058\/revisions"}],"predecessor-version":[{"id":4904,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2058\/revisions\/4904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1685"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}