{"id":423149,"date":"2023-02-27T10:00:00","date_gmt":"2023-02-27T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=423149"},"modified":"2024-07-01T20:37:13","modified_gmt":"2024-07-01T18:37:13","slug":"seznam-cviku-bicepsy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/","title":{"rendered":"8 nejlep\u0161\u00edch cvik\u016f na biceps"},"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.cz\/blog\/seznam-cviku-bicepsy\/#Jak_trenovat_bicepsy\" title=\"Jak tr\u00e9novat bicepsy?\">Jak tr\u00e9novat bicepsy?<\/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.cz\/blog\/seznam-cviku-bicepsy\/#8_nejucinnejsich_cviku_na_biceps\" title=\"8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na biceps\">8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na biceps<\/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.cz\/blog\/seznam-cviku-bicepsy\/#1_Bicepsovy_zdvih_s_osou_Barbell_Biceps_Curl\" title=\"1. Bicepsov\u00fd zdvih s osou (Barbell Biceps Curl)\">1. Bicepsov\u00fd zdvih s osou (Barbell Biceps Curl)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#2_Bicepsovy_zdvih_s_osou_nadhmatem_Reverse_Grip_Barbell_Biceps_Curl\" title=\"2. Bicepsov\u00fd zdvih s osou nadhmatem (Reverse Grip Barbell Biceps Curl)\">2. Bicepsov\u00fd zdvih s osou nadhmatem (Reverse Grip Barbell Biceps Curl)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#3_Stridavy_bicepsovy_zdvih_s_jednoruckou_Alternating_Dumbbell_Biceps_Curl\" title=\"3. St\u0159\u00eddav\u00fd bicepsov\u00fd zdvih s jednoru\u010dkou (Alternating Dumbbell Biceps Curl)&nbsp;\">3. St\u0159\u00eddav\u00fd bicepsov\u00fd zdvih s jednoru\u010dkou (Alternating Dumbbell Biceps Curl)&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.cz\/blog\/seznam-cviku-bicepsy\/#4_Kladivovy_zdvih_s_jednoruckami_Alternating_Dumbbell_Hammer_Biceps_Curl\" title=\"4. Kladivov\u00fd zdvih s jednoru\u010dkami (Alternating Dumbbell Hammer Biceps Curl)&nbsp;\">4. Kladivov\u00fd zdvih s jednoru\u010dkami (Alternating Dumbbell Hammer Biceps Curl)&nbsp;<\/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.cz\/blog\/seznam-cviku-bicepsy\/#5_Bicepsovy_zdvih_v_sede_na_naklonene_lavici_Dumbbell_Incline_Bench_Biceps_Curl\" title=\"5. Bicepsov\u00fd zdvih v sed\u011b na naklon\u011bn\u00e9 lavici (Dumbbell Incline Bench Biceps Curl)\">5. Bicepsov\u00fd zdvih v sed\u011b na naklon\u011bn\u00e9 lavici (Dumbbell Incline Bench Biceps Curl)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#6_Bicepsovy_zdvih_s_jednoruckou_s_oporou_o_koleno_One_Arm_Concentration_Curl\" title=\"6. Bicepsov\u00fd zdvih s jednoru\u010dkou s oporou o koleno (One Arm Concentration Curl)\">6. Bicepsov\u00fd zdvih s jednoru\u010dkou s oporou o koleno (One Arm Concentration Curl)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#7_Bicepsovy_zdvih_na_spodni_kladce_Cable_Biceps_Curls\" title=\"7. Bicepsov\u00fd zdvih na spodn\u00ed kladce (Cable Biceps Curls)\">7. Bicepsov\u00fd zdvih na spodn\u00ed kladce (Cable Biceps Curls)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#8_Bicepsovy_pritah_na_protismernych_kladkach_Cable_Crossover_Biceps_Curl\" title=\"8. Bicepsov\u00fd p\u0159\u00edtah na protism\u011brn\u00fdch kladk\u00e1ch (Cable Crossover Biceps Curl)\">8. Bicepsov\u00fd p\u0159\u00edtah na protism\u011brn\u00fdch kladk\u00e1ch (Cable Crossover Biceps Curl)<\/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.cz\/blog\/seznam-cviku-bicepsy\/#Jak_spravne_cvicit_biceps\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit biceps?\">Jak spr\u00e1vn\u011b cvi\u010dit biceps?<\/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.cz\/blog\/seznam-cviku-bicepsy\/#Kam_dal\" title=\"Kam d\u00e1l? &nbsp;\">Kam d\u00e1l? &nbsp;<\/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.cz\/blog\/seznam-cviku-bicepsy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vypracovan\u00e9 bicepsy jsou snem mnoh\u00fdch n\u00e1v\u0161t\u011bvn\u00edk\u016f posilovny. Vypadaj\u00ed skv\u011ble v t\u00edlku i upnut\u00e9m tri\u010dku, a nav\u00edc snad neexistuje sval, kter\u00fdm by se sportovci \u010dast\u011bji chlubili. <strong>Siln\u00e9 bicepsy jednodu\u0161e dokazuj\u00ed, \u017ee na sob\u011b mak\u00e1te. <\/strong>Nemus\u00edte je v\u0161ak ka\u017ed\u00fd den v posilovn\u011b ni\u010dit po\u0159\u00e1d dokola t\u00edm stejn\u00fdm cvikem. Rad\u011bji dejte p\u0159ednost kvalit\u011b p\u0159ed kvantitou a nechte si poradit, jak na komplexn\u00ed tr\u00e9nink biceps\u016f.&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=\"Jak_trenovat_bicepsy\"><\/span>Jak tr\u00e9novat bicepsy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dvojhlav\u00fd sval pa\u017en\u00ed <em>(biceps brachii)<\/em> je dlouh\u00fd sval na vnit\u0159n\u00ed a p\u0159edn\u00ed (ventr\u00e1ln\u00ed) stran\u011b nadlokt\u00ed. Tvo\u0159\u00ed ho tedy dva svaly \u2013 krat\u0161\u00ed <em>(caput breve)<\/em> a del\u0161\u00ed hlava <em>(caput longum)<\/em>. <strong>Jeho hlavn\u00ed funkc\u00ed je oh\u00fdb\u00e1n\u00ed (flexe) a supinace (oto\u010den\u00ed dlan\u00ed vzh\u016fru) p\u0159edlokt\u00ed. <\/strong>Tak\u017ee ho vyu\u017e\u00edv\u00e1me p\u0159i ka\u017edodenn\u00edch \u010dinnostech, t\u0159eba kdy\u017e zved\u00e1me <a href=\"https:\/\/gymbeam.cz\/sejkry\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shaker<\/a> s <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinem<\/a> nebo vidli\u010dku se soustem lahodn\u00e9ho dortu k \u00fast\u016fm. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro tr\u00e9nink bicepsu plat\u00ed stejn\u00e1 pravidla, jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed. P\u0159ed jeho za\u010d\u00e1tkem nezapome\u0148te na zah\u0159\u00e1t\u00ed a rozh\u00fdb\u00e1n\u00ed sval\u016f, kter\u00e9 pom\u016f\u017ee s jejich p\u0159\u00edpravou na z\u00e1t\u011b\u017e. D\u00edky tomu se tak\u00e9 chr\u00e1n\u00edte p\u0159ed zran\u011bn\u00edm. Klidn\u011b si dejte prvn\u00ed s\u00e9rii s men\u0161\u00ed vahou. Nechcete si p\u0159ece hned urvat biceps tou nejt\u011b\u017e\u0161\u00ed jednoru\u010dkou, kterou ve fitku najdete. Pokud se budete u bicepsov\u00e9ho zdvihu proh\u00fdbat jako na tane\u010dn\u00edm parketu, nejsp\u00ed\u0161 se tak\u00e9 jedn\u00e1 o sign\u00e1l pro sn\u00ed\u017een\u00ed z\u00e1t\u011b\u017ee. Rad\u011bji se <strong>nejprve zam\u011b\u0159te na nau\u010den\u00ed spr\u00e1vn\u00e9 techniky a a\u017e pak s\u00e1hn\u011bte po v\u011bt\u0161\u00ed \u010dince.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si jednodu\u0161e m\u016f\u017eete vytvo\u0159it tr\u00e9nink bicepsu v posilovn\u011b. Pro za\u010d\u00e1tek si sta\u010d\u00ed vybrat zhruba <strong>2\u20133 cviky, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 8\u201312 opakov\u00e1n\u00ed <\/strong>v s\u00e9rii. Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 60\u201375 % 1 RM (maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed). Tr\u00e9nink biceps\u016f pak za\u0159ad\u00edte bu\u010f samostatn\u011b, nebo v kombinaci s <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tricepsem<\/a> \u010di jinou parti\u00ed, ide\u00e1ln\u011b <strong>2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]&nbsp;&nbsp;<\/span>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg\" alt=\"Jak cvi\u010dit biceps?\" class=\"wp-image-423315\" style=\"width:843px;height:563px\" title=\"Jak cvi\u010dit biceps?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_nejucinnejsich_cviku_na_biceps\"><\/span>8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvik\u016f na biceps existuje cel\u00e1 \u0159ada. Do dne\u0161n\u00edho \u010dl\u00e1nku jsme v\u0161ak vybrali ty nejefektivn\u011bj\u0161\u00ed. <strong>Na jejich proveden\u00ed v\u00e1m bude sta\u010dit b\u011b\u017en\u00e9 vybaven\u00ed posilovny,<\/strong> jako je <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00e1 lavice<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krat\u0161\u00ed<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ ty\u010d<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a> a kladky. Pak u\u017e z\u00e1le\u017e\u00ed na v\u00e1s, kter\u00e9 z nich se rozhodnete p\u0159idat do tr\u00e9ninku a jak velkou z\u00e1t\u011b\u017e zvol\u00edte. U n\u011bkter\u00fdch cvik\u016f si m\u016f\u017eete vybrat z\u00e1kladn\u00ed variantu nebo vyzkou\u0161et jej\u00ed modifikaci. Stejn\u011b tak m\u016f\u017eete m\u011bnit \u0161\u00ed\u0159ku \u00fachopu, d\u00edky \u010demu\u017e biceps procvi\u010d\u00edte z r\u016fzn\u00fdch \u00fahl\u016f. P\u0159i cvic\u00edch nadhmatem nav\u00edc intenzivn\u011bji zapoj\u00edte tak\u00e9 svaly p\u0159edlokt\u00ed.&nbsp;&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=\"1_Bicepsovy_zdvih_s_osou_Barbell_Biceps_Curl\"><\/span>1. Bicepsov\u00fd zdvih s osou (Barbell Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> podhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny a osu dr\u017ete nata\u017een\u00fdma rukama u va\u0161ich bok\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu pokr\u010dte lokty a zvedn\u011bte ty\u010d k ramen\u016fm. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinku kontrolovan\u011b do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, proh\u00fdb\u00e1n\u00ed se ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou-podhmatem.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps s osou?\" class=\"wp-image-423240\" title=\"Jak cvi\u010dit zdvihy na biceps s osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih s EZ osou (EZ Bar Biceps Curl)<\/h4>\n\n\n\n<p>Klasickou osu m\u016f\u017eete nahradit tak\u00e9 lomenou EZ osou, kter\u00e1 nab\u00edz\u00ed n\u011bkolik mo\u017enost\u00ed \u00fachopu.&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. Bicepsov\u00fd zdvih s powerbagem (Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete zpest\u0159it tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00edm powerbagem<\/a>. Chytnete ho za horn\u00ed poutka a cvi\u010d\u00edte stejn\u011b jako s osou.&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. Bicepsov\u00fd zdvih s kotou\u010dem (Plate Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete tak\u00e9 s velk\u00fdm <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010dem<\/a>, kter\u00fd chytnete ze stran a p\u0159itahujete ho k hrudn\u00edku. Tato varianta v\u0161ak nen\u00ed moc komfortn\u00ed.<\/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=\"49360,28683,28324,28324,51652,51652,29667,1593,7185,3734,68977,51190,51223,53680\" ><\/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_Bicepsovy_zdvih_s_osou_nadhmatem_Reverse_Grip_Barbell_Biceps_Curl\"><\/span>2. Bicepsov\u00fd zdvih s osou nadhmatem (Reverse Grip Barbell Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte osu nadhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny a osu dr\u017ete nata\u017een\u00fdma rukama u va\u0161ich bok\u016f.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu pokr\u010dte lokty a zvedn\u011bte ty\u010d k ramen\u016fm. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinku kontrolovan\u011b do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps s osou nadhmatem?\" class=\"wp-image-423255\" title=\"Jak cvi\u010dit zdvihy na biceps s osou nadhmatem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih nadhmatem s EZ osou (Reverse Grip EZ Bar Biceps Curl)<\/h4>\n\n\n\n<p>Klasickou osu m\u016f\u017eete nahradit tak\u00e9 lomenou <a href=\"https:\/\/gymbeam.cz\/posilovaci-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ osou<\/a>, kter\u00e1 nab\u00edz\u00ed n\u011bkolik mo\u017enost\u00ed \u00fachopu.&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. Bicepsov\u00fd zdvih nadhmatem s powerbagem (Reverse Grip Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete zpest\u0159it tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00edm powerbagem<\/a>. Chytnete ho nadhmatem za horn\u00ed poutka a cvi\u010d\u00edte stejn\u011b jako s osou.&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=\"3_Stridavy_bicepsovy_zdvih_s_jednoruckou_Alternating_Dumbbell_Biceps_Curl\"><\/span>3. St\u0159\u00eddav\u00fd bicepsov\u00fd zdvih s jednoru\u010dkou (Alternating Dumbbell Biceps Curl)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte jednoru\u010dky ob\u011bma rukama. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny. Pa\u017ee jsou napnut\u00e9, pod\u00e9l t\u011bla a dlan\u011b sm\u011b\u0159uj\u00ed k bok\u016fm.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu za\u010dn\u011bte zvedat jednoru\u010dku k rameni. Ve spodn\u00ed poloze plynule oto\u010dte dla\u0148 vzh\u016fru. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem kontrolovan\u011b vra\u0165te \u010dinku do v\u00fdchoz\u00ed polohy a cvik prove\u010fte druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-zdvihy-s-jednoruckami.gif\" alt=\"JJak cvi\u010dit st\u0159\u00eddav\u00e9 zdvihy na biceps s jednoru\u010dkami?\" class=\"wp-image-423285\" title=\"Jak cvi\u010dit st\u0159\u00eddav\u00e9 zdvihy na biceps s jednoru\u010dkami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. St\u0159\u00eddav\u00fd bicepsov\u00fd zdvih s kettbellem (Alternating Kettlebell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u016f\u017eete v tomto cviku nahradit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a>. Chytn\u011bte je podhmatem za horn\u00ed \u010d\u00e1st dr\u017eadla a cvi\u010dte stejn\u00fdm zp\u016fsobem jako s \u010dinkami. Pokud m\u00e1te k dispozici pouze jeden, nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.&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. Bicepsov\u00fd zdvih s jednoru\u010dkou na Scottov\u011b lavici (Scott Bench Dumbbell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Tento cvik m\u016f\u017eete prov\u00e1d\u011bt tak\u00e9 na Scottov\u011b lavici. Jednou rukou uchopte jednoru\u010dku, posa\u010fte se k lavici \u010delem, op\u0159ete se o ni hrudn\u00edkem a nadlokt\u00ed polo\u017ete na op\u011brku. Druhou rukou se o op\u011brku tak\u00e9 op\u0159ete pro lep\u0161\u00ed stabilitu. V\u00fdchoz\u00ed poloha je s narovnan\u00fdmi lokty. S v\u00fddechem zvedn\u011bte jednoru\u010dku k rameni, 1\u20132 sekundy setrvejte v kontrakci a pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy. Po dokon\u010den\u00ed s\u00e9rie vym\u011b\u0148te ruce.&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=\"4_Kladivovy_zdvih_s_jednoruckami_Alternating_Dumbbell_Hammer_Biceps_Curl\"><\/span>4. Kladivov\u00fd zdvih s jednoru\u010dkami (Alternating Dumbbell Hammer Biceps Curl)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a uchopte jednoru\u010dky ob\u011bma rukama. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny. Pa\u017ee jsou napnut\u00e9, pod\u00e9l t\u011bla a dlan\u011b sm\u011b\u0159uj\u00ed k bok\u016fm.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu za\u010dn\u011bte zvedat jednoru\u010dku k rameni. Dlan\u011b sm\u011b\u0159uj\u00ed st\u00e1le k t\u011blu. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinku kontrolovan\u011b do v\u00fdchoz\u00ed polohy, to stejn\u00e9 prove\u010fte druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-s-jednoruckami.gif\" alt=\"Jak cvi\u010dit kladivov\u00e9 zdvihy na biceps s jednoru\u010dkami?\" class=\"wp-image-423270\" title=\"Jak cvi\u010dit kladivov\u00e9 zdvihy na biceps s jednoru\u010dkami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Soub\u011b\u017en\u00e9 kladivov\u00e9 zdvihy s jednoru\u010dkami (Dumbbell Hammer Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednoru\u010dky<\/a> m\u016f\u017eete zvedat tak\u00e9 z\u00e1rove\u0148, co\u017e je zpravidla n\u00e1ro\u010dn\u011bj\u0161\u00ed. O to v\u00edce se u toho soust\u0159e\u010fte na spr\u00e1vnou techniku a mo\u017en\u00e1 bude vhodn\u011bj\u0161\u00ed zvolit leh\u010d\u00ed \u010dinky.<\/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=\"5_Bicepsovy_zdvih_v_sede_na_naklonene_lavici_Dumbbell_Incline_Bench_Biceps_Curl\"><\/span>5. Bicepsov\u00fd zdvih v sed\u011b na naklon\u011bn\u00e9 lavici (Dumbbell Incline Bench Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na naklon\u011bnou <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> se sklonem 45 a\u017e 60 stup\u0148\u016f. Uchopte \u010dinky podhmatem a op\u0159ete se cel\u00fdmi z\u00e1dy i hlavou o op\u011brku. Pa\u017ee jsou napnut\u00e9 a spl\u00fdvaj\u00ed pod\u00e9l t\u011bla. Nohy jsou pokr\u010den\u00e9 v kolenech a chodidla na zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu za\u010dn\u011bte zvedat ob\u011b jednoru\u010dky k ramen\u016fm. Dlan\u011b sm\u011b\u0159uj\u00ed vzh\u016fru. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 s n\u00e1dechem vra\u0165te \u010dinky kontrolovan\u011b do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/na-naklonene-lavici.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps na lavici?\" class=\"wp-image-423195\" title=\"Jak cvi\u010dit zdvihy na biceps na lavici?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. St\u0159\u00eddav\u00e9 bicepsov\u00e9 zdvihy na lavici s jednoru\u010dkami (Alternating Dumbbell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>\u010cinky m\u016f\u017eete p\u0159i tomto cviku <strong>zvedat tak\u00e9 st\u0159\u00eddav\u011b.<\/strong> D\u00edky tomu, \u017ee se budete soust\u0159edit v\u017edy jen na jednu pa\u017ei, snadn\u011bji zam\u011b\u0159\u00edte pozornost na spr\u00e1vnou techniku a zapojen\u00ed biceps\u016f.&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. Bicepsov\u00e9 zdvihy na lavici s kettlebelly (Kettlebell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>Na stejn\u00fd cvik m\u016f\u017eete pou\u017e\u00edt tak\u00e9 kettlebelly. Pokud m\u00e1te k dispozici pouze jeden, nejprve odcvi\u010dte s\u00e9rii na jednu ruku a pak na druhou.&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_Bicepsovy_zdvih_s_jednoruckou_s_oporou_o_koleno_One_Arm_Concentration_Curl\"><\/span>6. Bicepsov\u00fd zdvih s jednoru\u010dkou s oporou o koleno (One Arm Concentration Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na rovnou lavici s pokr\u010den\u00fdmi koleny a chodidly na zemi. Jednou rukou uchopte jednoru\u010dku, p\u0159edklo\u0148te se s rovn\u00fdmi z\u00e1dy a loktem se op\u0159ete o vnit\u0159n\u00ed stranu kolena stejn\u00e9 nohy. Druhou dlan\u00ed se op\u0159ete o druhou nohou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu zvedn\u011bte \u010dinku k rameni. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 ji s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po ukon\u010den\u00ed s\u00e9rie vyst\u0159\u00eddejte ruce.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-oporou-o-koleno.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps s oporou o koleno?\" class=\"wp-image-423225\" title=\"Jak cvi\u010dit zdvihy na biceps s oporou o koleno?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih s kettlebellem s oporou o koleno (Kettlebell One Arm Concentration Curl)<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u016f\u017eete v tomto cviku nahradit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>. Uchopte jej podhmatem seshora za dr\u017eadlo a cvi\u010dte stejn\u00fdm zp\u016fsobem jako 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=\"7_Bicepsovy_zdvih_na_spodni_kladce_Cable_Biceps_Curls\"><\/span>7. Bicepsov\u00fd zdvih na spodn\u00ed kladce (Cable Biceps Curls)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f \u010delem ke kladkostroji. Podhmatem uchopte rovn\u00fd adapt\u00e9r p\u0159ipojen\u00fd na spodn\u00ed kladce, p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i ramen. Postavte se zp\u0159\u00edma s m\u00edrn\u011b pokr\u010den\u00fdmi koleny.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu zvedn\u011bte adapt\u00e9r k ramen\u016fm s t\u00edm, \u017ee lokty z\u016fst\u00e1vaj\u00ed vedle t\u011bla. V horn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Zdvihy-na-spodni-kladce.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps na spodn\u00ed kladce?\" class=\"wp-image-423300\" title=\"Jak cvi\u010dit zdvihy na biceps na spodn\u00ed kladce?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih na kladce s jednoru\u010dn\u00edm adapt\u00e9rem (One Arm Cable Biceps Curl)<\/h4>\n\n\n\n<p>D\u00edky p\u0159ipojen\u00ed D-adapt\u00e9ru m\u016f\u017eete tento cvik prov\u00e1d\u011bt tak\u00e9 nejprve jednou a pak druhou rukou. M\u016f\u017eete se tak v\u00edce soust\u0159edit na spr\u00e1vnou techniku a zapojen\u00ed biceps\u016f.<\/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_Bicepsovy_pritah_na_protismernych_kladkach_Cable_Crossover_Biceps_Curl\"><\/span>8. Bicepsov\u00fd p\u0159\u00edtah na protism\u011brn\u00fdch kladk\u00e1ch (Cable Crossover Biceps Curl)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se bokem mezi protism\u011brn\u00e9 kladkostroje. Podhmatem uchopte z ka\u017ed\u00e9 strany jeden D-adapt\u00e9r p\u0159ipevn\u011bn\u00fd k horn\u00ed kladce. Pa\u017ee jsou napnut\u00e9 a kolena m\u00edrn\u011b pokr\u010den\u00e1.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu p\u0159it\u00e1hn\u011bte adapt\u00e9ry k ramen\u016fm. Myslete na to, \u017ee lokty z\u016fst\u00e1vaj\u00ed po\u0159\u00e1d ve stejn\u00e9 v\u00fd\u0161ce. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 kontrolovan\u011b vra\u0165te adapt\u00e9ry do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Protismerne-kladky.gif\" alt=\"Jak cvi\u010dit zdvihy na biceps na horn\u00ed kladce?\" class=\"wp-image-423210\" title=\"Jak cvi\u010dit zdvihy na biceps na horn\u00ed kladce?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd p\u0159\u00edtah na horn\u00ed kladce jednoru\u010d (Upper Cable Biceps Curl)<\/h4>\n\n\n\n<p>Stejn\u00fd cvik m\u016f\u017eete prov\u00e1d\u011bt tak\u00e9 nejprve jednou a pak druhou rukou. D\u00edky tomu se m\u016f\u017eete v\u00edce soust\u0159edit na spr\u00e1vnou techniku a zapojen\u00ed biceps\u016f.<\/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=\"Jak_spravne_cvicit_biceps\"><\/span>Jak spr\u00e1vn\u011b cvi\u010dit biceps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed tipy na spr\u00e1vn\u00e9 proveden\u00ed bicepsov\u00e9ho zdvihu s jednoru\u010dkami vestoje, zdvihy na Scottov\u011b lavici a p\u0159\u00edtahy spodn\u00ed kladky na biceps najdete v na\u0161em videu.&nbsp;<\/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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na biceps \ud83d\udcaa | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ZQ2D54PbQh8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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=\"Kam_dal\"><\/span>Kam d\u00e1l? &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b vybrat tr\u00e9ninkovou z\u00e1t\u011b\u017e? O tom se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee hled\u00e1te tak\u00e9 \u00fa\u010dinn\u00e9 cviky na celkov\u00fd rozvoj pa\u017e\u00ed, nezapome\u0148te ani na cviky na triceps. Ty najdete v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\"> <\/a><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f na triceps.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o ide\u00e1ln\u00edm po\u010dtu opakov\u00e1n\u00ed cviku podle va\u0161eho c\u00edle, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem r\u016fst svalov\u00e9 hmoty, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat.<\/strong><\/a><\/li>\n\n\n\n<li>Chcete si spo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed a makro\u017eivin podle va\u0161eho c\u00edle? Pak v\u00e1m pom\u016f\u017ee na\u0161e<a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e jsou va\u0161\u00edm c\u00edlem vypracovan\u00e9 bicepsy, nebo chcete jen pevn\u011bj\u0161\u00ed pa\u017ee, nem\u011bly by ve va\u0161em tr\u00e9ninku chyb\u011bt z\u00e1kladn\u00ed cviky. Vyzkou\u0161ejte bicepsov\u00e9 zdvihy s jednoru\u010dkami, osou, kettlebelly \u010di na kladce. <strong>V tr\u00e9ninku tak m\u016f\u017eete st\u0159\u00eddat r\u016fzn\u00e9 varianty zdvih\u016f, d\u00edky kter\u00fdm komplexn\u011b procvi\u010d\u00edte ob\u011b hlavy bicepsu.<\/strong> V\u017edy se ale soust\u0159e\u010fte na dobrou techniku, proc\u00edt\u011bn\u00ed svalu a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b. Tr\u00e9nink biceps\u016f odcvi\u010dte 2\u20133kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink bicepsu.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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%20\" 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>Jak efektivn\u011b procvi\u010dit bicepsy? Vyzkou\u0161ejte 8 \u00fa\u010dinn\u00fdch cvik\u016f a jejich variant s r\u016fzn\u00fdmi pom\u016fckami, kter\u00e9 najdete v ka\u017ed\u00e9 posilovn\u011b. <\/p>\n","protected":false},"author":129,"featured_media":423150,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6405,7185,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-423149","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-cs","10":"tag-rust-svalove-hmoty","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 nejlep\u0161\u00edch cvik\u016f na biceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak efektivn\u011b procvi\u010dit bicepsy? 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