{"id":350382,"date":"2022-03-23T11:50:01","date_gmt":"2022-03-23T10:50:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350382"},"modified":"2023-03-06T14:50:03","modified_gmt":"2023-03-06T13:50:03","slug":"zoznam-cvikov-triceps-a-svaly-predlaktia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/","title":{"rendered":"10 najlep\u0161\u00edch cvikov na triceps"},"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\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#10_najucinnejsich_cvikov_na_triceps\" title=\"10 naj\u00fa\u010dinnej\u0161\u00edch cvikov na triceps\">10 naj\u00fa\u010dinnej\u0161\u00edch cvikov na triceps<\/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\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#1_Stahovanie_hornej_kladky_s_lanom_Triceps_Cable_Rope_Pushdown\" title=\"1. S\u0165ahovanie hornej kladky s lanom (Triceps Cable Rope Pushdown)\">1. S\u0165ahovanie hornej kladky s lanom (Triceps Cable Rope Pushdown)<\/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\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#2_Kick-back_s_jednoruckou_One_Arm_Dumbbell_Triceps_Kickback\" title=\"2. Kick-back s jednoru\u010dkou (One Arm Dumbbell Triceps Kickback)\">2. Kick-back s jednoru\u010dkou (One Arm Dumbbell Triceps Kickback)<\/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\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#3_Tricepsove_tlaky_s_jednoruckami_v_lahu_Dumbbell_Lying_Triceps_Extension\" title=\"3. Tricepsov\u00e9 tlaky s jednoru\u010dkami v \u013eahu (Dumbbell Lying Triceps Extension)\">3. Tricepsov\u00e9 tlaky s jednoru\u010dkami v \u013eahu (Dumbbell Lying Triceps Extension)<\/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\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#4_Francuzske_tlaky_v_lahu_Lying_Barbell_Triceps_Extensions\" title=\"4. Franc\u00fazske tlaky v \u013eahu (Lying Barbell Triceps Extensions)&nbsp;\">4. Franc\u00fazske tlaky v \u013eahu (Lying Barbell Triceps Extensions)&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#5_Tricepsove_tlaky_s_jednoruckou_v_sede_Seated_Dumbbell_Triceps_Extension\" title=\"5. Tricepsov\u00e9 tlaky s jednoru\u010dkou v sede (Seated Dumbbell Triceps Extension)\">5. Tricepsov\u00e9 tlaky s jednoru\u010dkou v sede (Seated Dumbbell Triceps Extension)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#6_Tricepsove_kluky_na_lavici_Triceps_Bench_Dips\" title=\"6. Tricepsov\u00e9 k\u013euky na lavici (Triceps Bench Dips)\">6. Tricepsov\u00e9 k\u013euky na lavici (Triceps Bench Dips)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#7_Dipy_na_bradlach_Parallel_Bars_Triceps_Dips\" title=\"7. Dipy na bradl\u00e1ch (Parallel Bars Triceps Dips)\">7. Dipy na bradl\u00e1ch (Parallel Bars Triceps Dips)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#8_Tricepsove_tlaky_s_jednoruckou_v_stoji_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\" title=\"8. Tricepsov\u00e9 tlaky s jednoru\u010dkou v stoji (Standing One Arm Overhead Dumbbell Triceps Extensions)\">8. Tricepsov\u00e9 tlaky s jednoru\u010dkou v stoji (Standing One Arm Overhead Dumbbell Triceps Extensions)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#9_Bench_press_s_uzkym_uchopom_Close_Grip_Bench_Press\" title=\"9. Bench press s \u00fazkym \u00fachopom (Close Grip Bench Press)\">9. Bench press s \u00fazkym \u00fachopom (Close Grip Bench Press)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#10_Tricepsove_tlaky_na_lavicke_s_EZ_osou_Seated_Overhead_Triceps_Extension\" title=\"10. Tricepsov\u00e9 tlaky na lavi\u010dke s EZ osou (Seated Overhead Triceps Extension)\">10. Tricepsov\u00e9 tlaky na lavi\u010dke s EZ osou (Seated Overhead Triceps Extension)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#Ako_na_spravnu_techniku_pri_zakladnych_cvikoch_na_triceps\" title=\"Ako na spr\u00e1vnu techniku pri z\u00e1kladn\u00fdch cvikoch na triceps?\">Ako na spr\u00e1vnu techniku pri z\u00e1kladn\u00fdch cvikoch na triceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#A_co_dalej\" title=\"A \u010do \u010falej?\">A \u010do \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Triceps alebo trojhlav\u00fd sval ramena tvor\u00ed pribli\u017ene 2\/3 svalovej hmoty hornej kon\u010datiny. V jej objeme teda zohr\u00e1va e\u0161te v\u00e4\u010d\u0161iu \u00falohu ako biceps (dvojhlav\u00fd sval ramena), ktor\u00e9mu je v\u0161ak na tr\u00e9ningu \u010dasto venovan\u00e1 omnoho v\u00e4\u010d\u0161ia pozornos\u0165.<strong> Na dostato\u010dn\u00e9 precvi\u010denie tricepsu mnoh\u00ed \u013eudia zab\u00fadaj\u00fa, a ochudob\u0148uj\u00fa sa tak o lep\u0161ie v\u00fdsledky<\/strong> vo svalovom rozvoji tejto \u010dasti tela. V \u010dl\u00e1nku sa preto zameriame na \u00fa\u010dinn\u00e9 cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu so spevnen\u00edm r\u00fak a s ich posilnen\u00edm rovnako ako s ich svalov\u00fdm rastom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre tr\u00e9ning tricepsu platia tak\u00e9 ist\u00e9 pravidl\u00e1, ako je to v pr\u00edpade in\u00fdch parti\u00ed. Pred jeho za\u010diatkom nezabudnite na zahriatie a rozh\u00fdbanie svalov, ktor\u00e9 pom\u00f4\u017eu s ich pr\u00edpravou na z\u00e1\u0165a\u017e. V\u010faka tomu sa tie\u017e chr\u00e1nite pred zranen\u00edm. Predsa len pr\u00eds\u0165 do posil\u0148ovne a rovno sk\u00fa\u0161a\u0165 maxim\u00e1lku na \u00fazkom bench presse \u010di franc\u00fazskych tlakoch nie je ten najzdrav\u0161\u00ed pr\u00edstup. V postupnosti tkvie takisto aj podstata pokroku v danom cviku.<strong> Najprv sa nau\u010dte spr\u00e1vnu techniku a a\u017e potom zvy\u0161ujte z\u00e1\u0165a\u017e.<\/strong> Len tak z\u00edskate tie najlep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z predstaven\u00fdch cvikov si m\u00f4\u017eete jednoducho vytvori\u0165 tr\u00e9ning tricepsu v posil\u0148ovni. Na za\u010diatok si sta\u010d\u00ed vybra\u0165 pribli\u017ene 2 \u2013 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed v s\u00e9rii. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 pribli\u017ene na \u00farove\u0148 60 \u2013 75 % 1 RM (maxim\u00e1lny v\u00fdkon na 1 opakovanie). <strong>Tr\u00e9ning tricepsov zarad\u00edte bu\u010f samostatne, alebo v kombin\u00e1cii s inou partiou, ide\u00e1lne 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. <\/strong>Majte v\u0161ak na pam\u00e4ti, \u017ee k \u00faplnej regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne za 24 \u2013 72 hod\u00edn. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu preto pl\u00e1nujte aj svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"Ak\u00e9 s\u00fa najlep\u0161ie cviky na triceps?\" class=\"wp-image-349042\" width=\"843\" height=\"563\" title=\"Ak\u00e9 s\u00fa najlep\u0161ie cviky na triceps?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najucinnejsich_cvikov_na_triceps\"><\/span>10 naj\u00fa\u010dinnej\u0161\u00edch cvikov na triceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trojhlav\u00fd sval ramena alias triceps&nbsp;<em>(triceps brachii)<\/em>&nbsp;sa sklad\u00e1 z dlhej hlavy&nbsp;<em>(caput longum)<\/em>, later\u00e1lnej hlavy&nbsp;<em>(caput laterale)<\/em>&nbsp;a medi\u00e1lnej hlavy&nbsp;<em>(caput mediale)<\/em>.&nbsp;<strong>Na precvi\u010denie v\u0161etk\u00fdch t\u00fdchto \u010dast\u00ed treba do tr\u00e9ningu zaradi\u0165 r\u00f4zne cviky, ktor\u00e9 pom\u00f4\u017eu s komplexn\u00fdm rozvojom tricepsu.<\/strong>&nbsp;Na ich realiz\u00e1ciu v\u00e1m bude sta\u010di\u0165 be\u017en\u00e9 vybavenie posil\u0148ovne, ako je&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nastavite\u013en\u00e1 lavica<\/a>, krat\u0161ia alebo EZ os,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">jednoru\u010dky<\/a>, kladky a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bradla-dip-i-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bradl\u00e1<\/a>. Potom u\u017e z\u00e1le\u017e\u00ed na v\u00e1s, ktor\u00e9 z nich sa rozhodnete prida\u0165 do tr\u00e9ningu a ak\u00fa ve\u013ek\u00fa z\u00e1\u0165a\u017e si zvol\u00edte. Pri niektor\u00fdch cvikoch si m\u00f4\u017eete vybra\u0165 z\u00e1kladn\u00fd variant alebo vysk\u00fa\u0161a\u0165 jeho modifik\u00e1ciu. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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=\"1_Stahovanie_hornej_kladky_s_lanom_Triceps_Cable_Rope_Pushdown\"><\/span>1. S\u0165ahovanie hornej kladky s lanom (Triceps Cable Rope Pushdown)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov \u010delom k hornej kladke. Mierne pokr\u010dte nohy, z\u013eahka sa predklo\u0148te a chrb\u00e1t dr\u017ete v prirodzenom zakriven\u00ed. Uchopte nadhmatom obidva konce lana, ktor\u00e9 je pripevnen\u00e9 na kladke. Nadlaktie dr\u017ete pozd\u013a\u017e tela a ruky pokr\u010dte do uhla pribli\u017ene 90 stup\u0148ov.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie tricepsu stiahnite kladku a\u017e do vystretia r\u00fak (v \u00faplnom rozsahu pohybu). V spodnej f\u00e1ze pridajte roztiahnutie r\u00fak od seba. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Lakte zost\u00e1vaj\u00fa po cel\u00fd \u010das trvania cviku v rovnakej poz\u00edcii ved\u013ea tela.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb v nadlakt\u00ed, lakte smeruj\u00fa od tela, preh\u00fdbanie sa v chrbte, nadmern\u00e9 zap\u00e1janie ramien a prsn\u00fdch svalov, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"Ako cvi\u010di\u0165 s\u0165ahovanie kladky na triceps?\" class=\"wp-image-349127\" title=\"Ako cvi\u010di\u0165 s\u0165ahovanie kladky na triceps?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:&nbsp;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. S\u0165ahovanie hornej kladky s rovnou alebo lomenou osou<\/h4>\n\n\n\n<p>Ak nem\u00e1te k dispoz\u00edcii lano, m\u00f4\u017eete si na kladku pripn\u00fa\u0165 tie\u017e rovn\u00fa alebo lomen\u00fa ty\u010d. Cvi\u010dte potom rovnak\u00fdm sp\u00f4sobom ako s lanom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. S\u0165ahovanie hornej kladky s jednoru\u010dn\u00fdm dr\u017eiakom&nbsp;<\/h4>\n\n\n\n<p>Na kladku si m\u00f4\u017eete pripoji\u0165 aj jednoru\u010dn\u00fd dr\u017eiak (D adapt\u00e9r), ktor\u00fd v\u00e1m umo\u017en\u00ed precvi\u010di\u0165 ka\u017ed\u00fa ruku zvl\u00e1\u0161\u0165. V\u010faka tomu sa m\u00f4\u017eete viac s\u00fastredi\u0165 na spr\u00e1vnu techniku a zapojenie svalov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. S\u0165ahovanie hornej kladky podhmatom&nbsp;<\/h4>\n\n\n\n<p>Pri uchopen\u00ed rovnej alebo lomenej ty\u010de podhmatom viac zapoj\u00edte vn\u00fatorn\u00fa stranu tricepsu. Inak sa cvik vykon\u00e1va rovnak\u00fdm sp\u00f4sobom, ako je uveden\u00e9 vy\u0161\u0161ie.&nbsp;<\/p>\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=\"49360,28683,28794,51652,256,29667,1593,7185,55609,258,3734\" ><\/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=\"2_Kick-back_s_jednoruckou_One_Arm_Dumbbell_Triceps_Kickback\"><\/span>2. Kick-back s jednoru\u010dkou (One Arm Dumbbell Triceps Kickback)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Pravou nohou si k\u013eaknite na vodorovn\u00fa lavicu, predklo\u0148te sa a \u013eavou vystretou rukou sa oprite. Pravou rukou uchopte jednoru\u010dku. Nadlaktie dr\u017ete pozd\u013a\u017e tela, ruku pokr\u010dte do&nbsp;pribli\u017ene 90 stup\u0148ov a dla\u0148 vyto\u010dte smerom k telu. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie tricepsu vystrite prav\u00fa ruku tak, aby bola rovnobe\u017ene so zemou. N\u00e1sledne sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie sa sna\u017ete dr\u017ea\u0165 po cel\u00fd \u010das trvania cviku v rovnakej poz\u00edcii. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb v nadlakt\u00ed, preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"Ako cvi\u010di\u0165 kickback s jednoru\u010dkou na triceps?\" class=\"wp-image-349057\" title=\"Ako cvi\u010di\u0165 kickback s jednoru\u010dkou na triceps?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tricepsove_tlaky_s_jednoruckami_v_lahu_Dumbbell_Lying_Triceps_Extension\"><\/span>3. Tricepsov\u00e9 tlaky s jednoru\u010dkami v \u013eahu (Dumbbell Lying Triceps Extension)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong>&nbsp;Polo\u017ete sa chrbtom na vodorovn\u00fa lavicu na cvi\u010denie. Nohy nechajte pokr\u010den\u00e9 a chodidl\u00e1 na zemi. Obidvomi rukami uchopte jednoru\u010dky a predpa\u017ete. Ruky s\u00fa vystret\u00e9.<\/li><li><strong>Realiz\u00e1cia:&nbsp;<\/strong>S n\u00e1dychom pokr\u010dte ruky a \u010dinky kontrolovane pribli\u017eujte smerom k u\u0161iam. Ide\u00e1lne a\u017e do poz\u00edcie, ke\u010f sa predlakt\u00edm takmer alebo \u00faplne dotknete bicepsu. Potom s v\u00fddychom pomocou aktiv\u00e1cie svalov tricepsu ruky op\u00e4\u0165 vystrite a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie zost\u00e1va v stabilnej polohe po cel\u00fd \u010das trvania cviku.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb v nadlakt\u00ed, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami v \u013eahu na triceps?\" class=\"wp-image-349071\" title=\"Ako cvi\u010di\u0165 tlaky s jednoru\u010dkami v \u013eahu na triceps?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Francuzske_tlaky_v_lahu_Lying_Barbell_Triceps_Extensions\"><\/span>4. Franc\u00fazske tlaky v \u013eahu (Lying Barbell Triceps Extensions)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong>&nbsp;Uchopte krat\u0161iu alebo EZ os nadhmatom na \u0161\u00edrku va\u0161ich ramien. \u013dahnite si chrbtom na vodorovn\u00fa lavicu na cvi\u010denie. Nohy pokr\u010dte a chodidlami sa celou plochou dot\u00fdkajte podlahy. Vystret\u00e9 ruky s\u00fa v predpa\u017een\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom kontrolovane pokr\u010dte ruky a os pribli\u017eujte smerom k \u010delu. Potom s v\u00fddychom pomocou kontrakcie tricepsov op\u00e4\u0165 vytla\u010dte \u010dinku po obl\u00fakovitej dr\u00e1he do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie zost\u00e1va po cel\u00fd \u010das cviku v rovnakej polohe.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb v nadlakt\u00ed, lakte smeruj\u00fa do str\u00e1n (od tela), nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"Ako cvi\u010di\u0165 franc\u00fazske tlaky v \u013eahu?\" class=\"wp-image-349085\" title=\"Ako cvi\u010di\u0165 franc\u00fazske tlaky v \u013eahu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tricepsove_tlaky_s_jednoruckou_v_sede_Seated_Dumbbell_Triceps_Extension\"><\/span>5. Tricepsov\u00e9 tlaky s jednoru\u010dkou v sede (Seated Dumbbell Triceps Extension)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na kraj vodorovnej lavice, nohy pokr\u010dte a chodidl\u00e1 nechajte polo\u017een\u00e9 na podlahe. \u010cinku uchopte obidvomi rukami za vn\u00fatorn\u00fa \u010das\u0165 horn\u00e9ho kot\u00fa\u010da, narovnajte sa a vzpa\u017ete. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom pokr\u010dte ruky a \u010dinku kontrolovane pribli\u017eujte smerom k lopatk\u00e1m. Ide\u00e1lne a\u017e do poz\u00edcie, ke\u010f sa predlakt\u00edm takmer alebo \u00faplne dotknete bicepsu. Potom s v\u00fddychom pomocou aktiv\u00e1cie tricepsov ruky op\u00e4\u0165 vystrite a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie zost\u00e1va po cel\u00fd \u010das vykon\u00e1vania cviku v rovnakej polohe.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Lakte smeruj\u00fa do str\u00e1n, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky v sede?\" class=\"wp-image-349099\" title=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky v sede?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:&nbsp;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tricepsov\u00e9 tlaky s kettlebellom v sede<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u00f4\u017eete v tomto cviku nahradi\u0165 tie\u017e kettlebellom. Uchopte ho za dr\u017eadlo a cvi\u010dte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky s kot\u00fa\u010dom v sede<\/h4>\n\n\n\n<p>Namiesto \u010dinky m\u00f4\u017eete vyu\u017ei\u0165 aj kot\u00fa\u010d, ktor\u00fd chyt\u00edte obidvomi rukami, a \u010falej cvi\u010d\u00edte rovnak\u00fdm sp\u00f4sobom, ako je uveden\u00e9 vy\u0161\u0161ie.&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=\"6_Tricepsove_kluky_na_lavici_Triceps_Bench_Dips\"><\/span>6. Tricepsov\u00e9 k\u013euky na lavici (Triceps Bench Dips)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na zem chrbtom k vodorovnej lavici. Ruky polo\u017ete za seba na kraj lavice a pokr\u010dte ich do uhla pribli\u017ene 90 stup\u0148ov. Vyu\u017eite lavicu ako oporu a zdvihnite panvu zo zeme. Nohy s\u00fa vystret\u00e9 alebo z\u013eahka pokr\u010den\u00e9 a p\u00e4ty zost\u00e1vaj\u00fa opret\u00e9 o podlo\u017eku. Ramen\u00e1 stiahnite dolu od u\u0161\u00ed a spevnite stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou kontrakcie tricepsov vystrite ruky. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal len z r\u00fak a lakte smerovali vzad, a nie do str\u00e1n.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Pri\u0165ahovanie ramien k u\u0161iam, preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"Ako cvi\u010di\u0165 tricepsov\u00e9 k\u013euky na lavici?\" class=\"wp-image-349113\" title=\"Ako cvi\u010di\u0165 tricepsov\u00e9 k\u013euky na lavici?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tricepsov\u00e9 k\u013euky na lavici so z\u00e1\u0165a\u017eou&nbsp;<\/h4>\n\n\n\n<p>Ak si chcete tento cvik s\u0165a\u017ei\u0165, pokr\u010dte nohy a na stehn\u00e1 polo\u017ete z\u00e1\u0165a\u017e. M\u00f4\u017eete vyu\u017ei\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010d<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> kettlebell<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> a cvi\u010di\u0165 rovnak\u00fdm sp\u00f4sobom, ako bez z\u00e1\u0165a\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Tricepsov\u00e9 k\u013euky na lavici so zdvihnut\u00fdmi doln\u00fdmi kon\u010datinami<\/h4>\n\n\n\n<p>Tricepsov\u00e9 k\u013euky si m\u00f4\u017eete s\u0165a\u017ei\u0165 aj zdvihnut\u00edm n\u00f4h do vy\u0161\u0161ej polohy. M\u00f4\u017eete ich polo\u017ei\u0165 na druh\u00fa (ni\u017e\u0161iu) lavicu alebo na n\u00edzku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">deb\u0148u<\/a>. V tejto poz\u00edcii je n\u00e1ro\u010dnej\u0161ie zdvihn\u00fa\u0165 vlastn\u00fa v\u00e1hu. V pr\u00edpade, \u017ee si na stehn\u00e1 polo\u017e\u00edte z\u00e1\u0165a\u017e, bude cvik e\u0161te \u0165a\u017e\u0161\u00ed.<\/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=\"7_Dipy_na_bradlach_Parallel_Bars_Triceps_Dips\"><\/span>7. Dipy na bradl\u00e1ch (Parallel Bars Triceps Dips)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte vzpor na bradl\u00e1ch, ruky s\u00fa vystret\u00e9. Nohy m\u00f4\u017eete mierne pokr\u010di\u0165, lakte smeruj\u00fa von. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S n\u00e1dychom pokr\u010dte ruky a kontrolovane sa sp\u00fa\u0161\u0165ajte smerom dolu a\u017e do polohy, ke\u010f dostanete ramen\u00e1 do \u00farovne pod lakte. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov p\u0155s a r\u00fak vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:&nbsp;<\/strong>Tla\u010denie lak\u0165ov k telu, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"Ako cvi\u010di\u0165 dipy na bradl\u00e1ch?  \" class=\"wp-image-341974\" title=\"Ako cvi\u010di\u0165 dipy na bradl\u00e1ch?  \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dipy s expanderom<\/h4>\n\n\n\n<p>Ak s\u00fa pre v\u00e1s dipy na bradl\u00e1ch pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9, m\u00f4\u017eete si cvik u\u013eah\u010di\u0165 pomocou dlh\u00e9ho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">expandera<\/a>. Jeden koniec gumy pripevnite na bradlo a druh\u00fd zastr\u010dte pod ruku. Potom urobte vzpor na bradl\u00e1ch a na napnut\u00fd expander k\u013eaknite jednou nohou alebo obidvomi nohami. Pomocou kontrakcie prsn\u00fdch svalov za\u010dnite robi\u0165 dipy. \u010c\u00edm v\u00e4\u010d\u0161\u00ed odpor bude ma\u0165 posil\u0148ovacia guma, t\u00fdm bude cvik jednoduch\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Dipy so z\u00e1va\u017e\u00edm<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee s\u00fa dipy s vlastnou v\u00e1hou pre v\u00e1s pr\u00edli\u0161 jednoduch\u00e9, pridajte z\u00e1\u0165a\u017e. Pou\u017eite&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/opasok-na-zavazie-dip-belt-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">opasok<\/a>, na ktor\u00fd m\u00f4\u017eete zavesi\u0165&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kot\u00fa\u010d<\/a>&nbsp;alebo napr\u00edklad&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Dipy na kruhoch<\/h4>\n\n\n\n<p>Ak nem\u00e1te k dispoz\u00edcii bradl\u00e1 alebo si chcete spestri\u0165 tr\u00e9ning, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 dipy na <a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kruhoch<\/a>. Na nich je cvik o nie\u010do n\u00e1ro\u010dnej\u0161\u00ed hlavne z poh\u013eadu stability. M\u00f4\u017eete si ho u\u013eah\u010di\u0165 zase pomocou expandera, ktor\u00fd na ne pripevn\u00edte.<\/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=\"8_Tricepsove_tlaky_s_jednoruckou_v_stoji_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\"><\/span>8. Tricepsov\u00e9 tlaky s jednoru\u010dkou v stoji (Standing One Arm Overhead Dumbbell Triceps Extensions)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich bokov. Jednou rukou uchopte jednoru\u010dku, vzpa\u017ete a vyto\u010dte dla\u0148 tak, aby smerovala vpred. Druh\u00fa ruku nechajte pozd\u013a\u017e tela. Spevnite stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S n\u00e1dychom pokr\u010dte ruku a \u010dinku sp\u00fa\u0161\u0165ajte kontrolovane za krk do \u010do najni\u017e\u0161ej poz\u00edcie (predlaktie sa m\u00f4\u017ee dotkn\u00fa\u0165 bicepsu). Potom s v\u00fddychom pomocou kontrakcie tricepsu ruku vystrite a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie zost\u00e1va v stabilnej polohe po cel\u00fd \u010das vykon\u00e1vania cviku. Najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00fd pohyb v nadlakt\u00ed, nekontrolovan\u00fd pohyb, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky s jednoru\u010dkou v stoji?\" class=\"wp-image-349141\" title=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky s jednoru\u010dkou v stoji?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Tricepsov\u00e9 tlaky s jednoru\u010dkou v sede s oporou chrbta<\/h4>\n\n\n\n<p>V sede na lavici je tento cvik o nie\u010do \u013eah\u0161\u00ed. Nebudete sa toti\u017e musie\u0165 tak s\u00fastredi\u0165 na dr\u017eanie tela a stabilitu. Posa\u010fte sa na lavicu s vertik\u00e1lne zdvihnutou chrbtovou opierkou, oprite sa a potom cvi\u010dte rovnak\u00fdm sp\u00f4sobom ako v stoji.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Tricepsov\u00e9 tlaky s kettlebellom<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u00f4\u017eete nahradi\u0165 kettlebellom, ktor\u00fd chyt\u00edte za horn\u00fa \u010das\u0165 dr\u017eadla a potom cvi\u010d\u00edte takisto ako s \u010dinkou.&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=\"9_Bench_press_s_uzkym_uchopom_Close_Grip_Bench_Press\"><\/span>9. Bench press s \u00fazkym \u00fachopom (Close Grip Bench Press)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na vodorovn\u00fa lavicu. Lopatky dr\u017ete pri sebe a \u010dinku uchopte nadhmatom. Z\u00e1p\u00e4stia a lakte dr\u017ete v rovine priamo pod osou. \u0160\u00edrka \u00fachopu je men\u0161ia ako \u0161\u00edrka va\u0161ich ramien. Chodidl\u00e1 s\u00fa celou plochou polo\u017een\u00e9 na zemi a pokr\u010den\u00e9 nohy zvieraj\u00fa uhol pribli\u017ene 90 stup\u0148ov. V priebehu cviku je mo\u017en\u00e9 \u013eahk\u00e9 preh\u00fdbanie sa v chrbte. Ramen\u00e1 a zadok zost\u00e1vaj\u00fa celou plochou na podlo\u017eke. Stred tela a svaly zadku s\u00fa akt\u00edvne po\u010das cvi\u010denia.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Zdvihnite \u010dinku do v\u00fdchodiskovej polohy nad hrudn\u00edk. Potom ju s n\u00e1dychom pomaly sp\u00fa\u0161\u0165ajte na hrudn\u00edk. V spodnej f\u00e1ze sa os z\u013eahka dotkne hrudi, a to pribli\u017ene v strede hrudnej kosti. Potom s v\u00fddychom pomocou kontrakcie prsn\u00fdch svalov zatla\u010dte do \u010dinky smerom nahor a\u017e do takej v\u00fd\u0161ky, v akej m\u00e1te takmer vystret\u00e9 ruky. Dr\u00e1ha osi smerom nahor by mala opisova\u0165 \u013eahk\u00fd obl\u00fak. Po n\u00e1vrate do v\u00fdchodiskovej polohy pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong>&nbsp;Nekontrolovan\u00fd pohyb, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, nadmern\u00e9 preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela a zadku, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"Ako cvi\u010di\u0165 bench press na\u00fazko?\" class=\"wp-image-349155\" title=\"Ako cvi\u010di\u0165 bench press na\u00fazko?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Tricepsove_tlaky_na_lavicke_s_EZ_osou_Seated_Overhead_Triceps_Extension\"><\/span>10. Tricepsov\u00e9 tlaky na lavi\u010dke s EZ osou (Seated Overhead Triceps Extension)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na lavicu na cvi\u010denie so zdvihnutou chrbtovou opierkou, ktor\u00e1 je vo vertik\u00e1lnej polohe. Pokr\u010dte nohy a chodidl\u00e1 nechajte polo\u017een\u00e9 na podlahe. Obidvomi rukami uchopte krat\u0161iu alebo EZ os nadhmatom na\u00fazko a vzpa\u017ete. Chrbtom sa oprite o opierku.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom pokr\u010dte ruky a kontrolovan\u00fdm pohybom spus\u0165te os za hlavu. Potom s v\u00fddychom pomocou kontrakcie tricepsu vystrite ruky a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Nadlaktie zost\u00e1va po cel\u00fd \u010das vykon\u00e1vania cviku v rovnakej polohe.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Lakte smeruj\u00fa od tela, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky na lavici s osou?\" class=\"wp-image-349169\" title=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky na lavici s osou?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_spravnu_techniku_pri_zakladnych_cvikoch_na_triceps\"><\/span>Ako na spr\u00e1vnu techniku pri z\u00e1kladn\u00fdch cvikoch na triceps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, na \u010do sa zamera\u0165 pri vykon\u00e1van\u00ed cvikov na triceps, a maxim\u00e1lne tak podpori\u0165 svoje v\u00fdsledky, pus\u0165te si na\u0161e video.<\/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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tr\u00e9ning na tricepsy pre mu\u017eov | J\u00e1n Kr\u00e1l | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/CNW7YAmMJe8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_co_dalej\"><\/span>A \u010do \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>V pr\u00edpade, \u017ee h\u013ead\u00e1te \u00fa\u010dinn\u00e9 cviky taktie\u017e na rozvoj prsn\u00fdch svalov, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 najlep\u0161\u00edch cvikov na hrudn\u00edk<\/strong><\/a>.<\/li><li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne napl\u00e1nova\u0165 tr\u00e9ning? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/a>.<\/li><li>Ak sa chcete dozvedie\u0165 viac o ide\u00e1lnom po\u010dte opakovan\u00ed cviku vzh\u013eadom na v\u00e1\u0161 cie\u013e, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/strong><\/a><\/li><li>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom rast svalovej hmoty, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li><li>Sna\u017e\u00edte sa nabra\u0165 svaly, a st\u00e1le to nejde? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a>.<\/li><li>Chcete si vypo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn vzh\u013eadom na v\u00e1\u0161 cie\u013e? Potom v\u00e1m pom\u00f4\u017ee na\u0161a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>.<\/li><\/ul>\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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e je va\u0161\u00edm cie\u013eom dosiahnutie \u010do najv\u00e4\u010d\u0161ieho obvodu r\u00fak alebo ich len chcete spevni\u0165, rozhodne by ste nemali podce\u0148ova\u0165 cviky na triceps. Medzi tie naj\u00fa\u010dinnej\u0161ie patria franc\u00fazske tlaky, dipy na bradl\u00e1ch, kick-backy s jednoru\u010dkou a \u010fal\u0161ie vy\u0161\u0161ie uveden\u00e9. <strong>Pom\u00f4\u017eu v\u00e1m s komplexn\u00fdm posilnen\u00edm a rastom v\u0161etk\u00fdch 3 \u010dast\u00ed trojhlav\u00e9ho svalu ramena.<\/strong> Pre najlep\u0161ie v\u00fdsledky v\u0161ak nezab\u00fadajte dba\u0165 na spr\u00e1vnu techniku a z\u00e1\u0165a\u017e zvy\u0161ujte postupne. Tr\u00e9ning tricepsu odcvi\u010dte 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Pl\u00e1nujte si ho tak, aby ste dali telu dostato\u010dn\u00fd priestor na regener\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning tricepsu.<\/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\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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","protected":false},"excerpt":{"rendered":"<p>Ako efekt\u00edvne precvi\u010di\u0165 triceps? Vysk\u00fa\u0161ajte 10 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami na komplexn\u00fd rozvoj trojhlav\u00e9ho svalu ramena, ktor\u00fd je z\u00e1kladom siln\u00fdch r\u00fak. <\/p>\n","protected":false},"author":129,"featured_media":349036,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6057,6137,6062],"filter_section":[],"filter_attribute":[13021,13015,13026,13025],"class_list":{"0":"post-350382","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-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-ruky","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-chyby-a-tipy","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najlep\u0161\u00edch cvikov na triceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S\u00fabor cvikov na triceps. 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