{"id":168731,"date":"2015-07-01T06:17:00","date_gmt":"2015-07-01T04:17:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-treningovych-planov-na-silne-ruky\/"},"modified":"2023-07-26T17:20:13","modified_gmt":"2023-07-26T15:20:13","slug":"5-treningovych-planov-na-silne-ruky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/","title":{"rendered":"5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 ruky"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/#Treningovy_plan_na_silne_ruky_1\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 1:\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/#Treningovy_plan_na_silne_ruky_2\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 2:\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/#Treningovy_plan_na_silne_ruky_3\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 3:\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 3:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/#Treningovy_plan_na_silne_ruky_4\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 4:\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 4:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/5-treningovych-planov-na-silne-ruky\/#Treningovy_plan_na_silne_ruky_5\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 5:\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 5:<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>T\u00fa\u017eite po silnom a vypracovanom svalstve na ruk\u00e1ch? Sk\u00faste t\u00fdchto <strong>5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 ruky<\/strong>, ktor\u00e9 m\u00f4\u017eete prestrieda\u0165 a obmie\u0148a\u0165. V\u010faka tomu sa va\u0161e tr\u00e9ningy stan\u00fa nielen pestrej\u0161ie, ale va\u0161e svaly si na ne nebud\u00fa zvyka\u0165, \u010do bude pozit\u00edvne vpl\u00fdva\u0165 najm\u00e4 na va\u0161u svalov\u00fa hmotu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_na_silne_ruky_1\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 1:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1.<strong> Tlak na lavi\u010dke<\/strong> s \u00fazkym \u00fachopom: 3 s\u00e9rie a 4- 6 opakovan\u00ed<br>2. <strong>Pr\u00ed\u0165ahy kladky<\/strong> spoza hlavy: 2 s\u00e9rie a 8- 12 opakovan\u00ed <br>3. <strong>S\u0165ahovanie kladky<\/strong> podhmatom jednoru\u010dne: 2 s\u00e9rie a 15 opakovan\u00ed na ka\u017ed\u00fa ruku <br>4. <strong>Bicepsov\u00fd zdvih<\/strong> s ve\u013ekou \u010dinkou: 3 s\u00e9rie a 4- 6 opakovan\u00ed <br>5. <strong>Bicepsov\u00e9 zdvihy<\/strong> s jednoru\u010dn\u00fdmi \u010dinkami: 2 s\u00e9rie a 8- 12 opakovan\u00ed <br>6. <strong>Bicepsov\u00fd zdvih<\/strong> za pomoci kladky podhmatom: 3 s\u00e9rie a 15 opakovan\u00ed <br>7. <strong>Predlaktie<\/strong> &#8211; dv\u00edhanie obojru\u010dnej \u010dinky s oporou: 5 s\u00e9ri\u00ed a 25 opakovan\u00ed<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Palms-Up Barbell Wrist Curl Over A Bench Bilek Hareketi Nas\u0131l Yap\u0131l\u0131r - FitnessProgrami.com\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/olzJWhiffHQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48829\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_na_silne_ruky_2\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 2:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. <strong>Tricepsov\u00e9 k\u013euky<\/strong> za pomoci lavi\u010dky (Bench Dips): 3 s\u00e9rie a 6- 8 opakovan\u00ed <br>2. <strong>Franc\u00fazky tlak<\/strong>: 2 s\u00e9rie a 8- 12 opakovan\u00ed <br>3. <strong>Jednoru\u010dn\u00e9 s\u0165ahovanie kladky<\/strong> nadhmatom: 2 s\u00e9rie a 12 opakovan\u00ed na ka\u017ed\u00fa ruku<br>4. <strong>Bicepsov\u00fd zdvih<\/strong> s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie a 6- 8 opakovan\u00ed <br>5. <strong>Bicepsov\u00fd zdvih<\/strong> s obojru\u010dnou \u010dinkou a opret\u00fdmi pa\u017eami o lavi\u010dku: 2 s\u00e9rie a 8- 12 opakovan\u00ed <br>6. <strong>Bicepsov\u00fd zdvih<\/strong> pomocou kladky v \u013eahu: 3 s\u00e9rie a 15 opakovan\u00ed <br>7. <strong>Bicepsov\u00fd zdvih<\/strong> pomocou kladky v sede: 5 s\u00e9rii a 50 opakovan\u00ed<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5_arm_scr2.jpg\" alt=\"5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 ruky\" title=\"5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 ruky\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_na_silne_ruky_3\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 3:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. <strong>Bicepsov\u00fd zdvih<\/strong> s EZ \u010dinkou: 3 s\u00e9rie a 6- 8 opakovan\u00ed <br>2. <strong>Bicepsov\u00fd zdvih<\/strong> za pomoci kladky a lana: 3 s\u00e9rie a 12 opakovan\u00ed<br>3. <strong>Koncentrov\u00fd bicepsov\u00fd zdvih<\/strong> s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie a 15 opakovan\u00ed na ka\u017ed\u00fa ruku<br>4. <strong>Kliky na bradl\u00e1ch<\/strong> (pr\u00edpadne stroji): 3 s\u00e9rie a 6- 8 opakovan\u00ed<br>5. <strong>Franc\u00fazky tlak<\/strong> s jednoru\u010dn\u00fdmi \u010dinkami na \u0161ikmej lavi\u010dke dolu hlavou: 3 s\u00e9rie a 8- 12 opakovan\u00ed <br>6. <strong>S\u0165ahovanie kladky<\/strong> spoza hlavy v k\u013eaku: 3 s\u00e9rie a 15 opakovan\u00ed na ka\u017ed\u00fa ruku <br>7. <strong>Predlaktie-<\/strong> dv\u00edhanie z\u00e1p\u00e4st\u00ed s oporou obojru\u010dnou \u010dinkou: 5 s\u00e9ri\u00ed a 25 opakovan\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_na_silne_ruky_4\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 4:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. <strong>Bicepsov\u00fd zdvih<\/strong> s ve\u013ekou \u010dinkou \u00fazkym \u00fachopom: 3 s\u00e9rie a 6- 8 opakovan\u00ed<br>2. <a title=\"kladivov\u00fd zdvih\" href=\"https:\/\/www.youtube.com\/watch?v=0jLf1MYSp3c\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Kladivov\u00fd zdvih<\/strong> <strong>s jednoru\u010dn\u00fdmi \u010dinkami<\/strong><\/a><strong>:<\/strong> 3 s\u00e9rie a 12 opakovan\u00ed<br>3. <strong>Bicepsov\u00fd zdvih<\/strong> na Scottovej lavi\u010dke (pr\u00edpadne stroji): 2 s\u00e9rie a 15 opakovan\u00ed<br>4. <strong>Tricepsov\u00e9 zdvihy<\/strong> s EZ ty\u010dkou za hlavou: 3 s\u00e9rie a 6- 8 opakovan\u00ed <br>5. <strong>Tricepsov\u00e9 s\u0165ahovanie spodnej kladky<\/strong> v \u013eahu: 3 s\u00e9rie a 8- 12 opakovan\u00ed <br>6.<strong> S\u0165ahovanie kladky<\/strong> podhmatom: 3 s\u00e9rie a 15 opakovan\u00ed <br>7. <strong>Dr\u017eanie z\u00e1va\u017e\u00ed<\/strong> pevn\u00fdm \u00fachopom v stoji: 5 s\u00e9ri\u00ed a \u010do najdlh\u0161iu dobu alebo hojdanie z\u00e1va\u017eia s 50 opakovaniami<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_na_silne_ruky_5\"><\/span><span style=\"color: #ff6600;\">Tr\u00e9ningov\u00fd pl\u00e1n na siln\u00e9 ruky 5:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. <strong>Bicepsov\u00e9 zdvihy<\/strong> s obojru\u010dnou \u010dinkou v stoji: 3 s\u00e9rie a 4-6 opakovan\u00ed<br>2. <strong>Benchpress<\/strong> s \u00fazkym \u00fachopom: 3 s\u00e9rie a 4-6 opakovan\u00ed <br>3. <strong>Bicepsov\u00fd zdvih<\/strong> s jednoru\u010dn\u00fdmi \u010dinkami v sede: 2 s\u00e9rie a 8-12 opakovan\u00ed <br>4. <strong>Tricepsov\u00e9 extenzie<\/strong> v \u013eahu: 2 s\u00e9rie a 8-12 opakovan\u00ed <br>5. <strong>Bicepsov\u00fd zdvih<\/strong> na Scottovej lavi\u010dke (pr\u00edpadne stroji): 2 s\u00e9rie a 15-20 opakovan\u00ed <br>6. <strong>S\u0165ahovanie kladky\/lana:<\/strong> 2 s\u00e9rie a 15-20 opakovan\u00ed<br>7. <strong>Predlaktie-<\/strong> dv\u00edhanie z\u00e1p\u00e4st\u00ed podhmatom obojru\u010dnou \u010dinkou s oporou: 2 s\u00e9rie a 50 opakovan\u00ed <br>8. <strong>Predlaktie<\/strong>&#8211; dv\u00edhanie z\u00e1p\u00e4st\u00ed nadhmatom obojru\u010dnou \u010dinkou s oporou: 2 s\u00e9rie a 50 opakovan\u00ed<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5-biceps-blasting-workouts-graphic-2.jpg\" alt=\"Ako z\u00edska\u0165 siln\u00e9 a vypracovan\u00e9 ruky\" width=\"843\" title=\"Ako z\u00edska\u0165 siln\u00e9 a vypracovan\u00e9 ruky\"\/><\/figure><\/div>\n\n\n\n<p>Siln\u00e9 ruky dosiahnete obmie\u0148an\u00edm t\u00fdchto cvikov, spr\u00e1vnym na\u010dasovan\u00edm a zab\u00fada\u0165 by ste nemali ani na vyv\u00e1\u017een\u00fa stravu. <strong>Ak\u00fd cvik na ruky je v\u00e1\u0161 ob\u013e\u00faben\u00fd? <\/strong>Nap\u00ed\u0161te n\u00e1m do koment\u00e1ra, pr\u00edpadne, ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil,<strong> podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Siln\u00e9 a vypracovan\u00e9 stvalstvo na ruk\u00e1ch dosiahnete tvrd\u00fdmi tr\u00e9ningami, na ktor\u00fdch prestriedate dostatok cvikov. Pozrite si 5 tr\u00e9ningov\u00fdch pl\u00e1nov na siln\u00e9 ruky a vytvorite si aj vy pl\u00e1n cvi\u010denia, ktor\u00fd bude pestr\u00fd, va\u0161e svaly si na\u0148 r\u00fdchlo nezvykn\u00fa a vy sa budete te\u0161i\u0165 z rast\u00facej svalovej hmoty. <\/p>\n","protected":false},"author":25,"featured_media":254339,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6137,6062,6082],"filter_section":[],"filter_attribute":[13013,13015,13023],"class_list":{"0":"post-168731","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-silovy-trening","10":"tag-trening","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-cviky-na-hrudnik","13":"filter_attribute-cviky-na-ruky","14":"filter_attribute-treningove-plany","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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