{"id":425106,"date":"2023-02-27T14:25:05","date_gmt":"2023-02-27T13:25:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425106"},"modified":"2024-07-01T15:08:46","modified_gmt":"2024-07-01T13:08:46","slug":"zoznam-cvikov-bicepsy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/","title":{"rendered":"8 najlep\u0161\u00edch cvikov 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.sk\/blog\/zoznam-cvikov-bicepsy\/#Ako_trenovat_bicepsy\" title=\"Ako tr\u00e9nova\u0165 bicepsy?\">Ako tr\u00e9nova\u0165 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.sk\/blog\/zoznam-cvikov-bicepsy\/#8_najucinnejsich_cvikov_na_biceps\" title=\"8 naj\u00fa\u010dinnej\u0161\u00edch cvikov na biceps\">8 naj\u00fa\u010dinnej\u0161\u00edch cvikov 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.sk\/blog\/zoznam-cvikov-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.sk\/blog\/zoznam-cvikov-bicepsy\/#2_Bicepsovy_zdvih_s_osou_nadhmatom_Reverse_Grip_Barbell_Biceps_Curl\" title=\"2. Bicepsov\u00fd zdvih s osou nadhmatom (Reverse Grip Barbell Biceps Curl)\">2. Bicepsov\u00fd zdvih s osou nadhmatom (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.sk\/blog\/zoznam-cvikov-bicepsy\/#3_Striedavy_bicepsovy_zdvih_s_jednoruckou_Alternating_Dumbbell_Biceps_Curl\" title=\"3. Striedav\u00fd bicepsov\u00fd zdvih s jednoru\u010dkou (Alternating Dumbbell Biceps Curl)&nbsp;\">3. Striedav\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.sk\/blog\/zoznam-cvikov-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.sk\/blog\/zoznam-cvikov-bicepsy\/#5_Bicepsovy_zdvih_v_sede_na_naklonenej_lavici_Dumbbell_Incline_Bench_Biceps_Curl\" title=\"5. Bicepsov\u00fd zdvih v sede na naklonenej lavici (Dumbbell Incline Bench Biceps Curl)\">5. Bicepsov\u00fd zdvih v sede na naklonenej 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.sk\/blog\/zoznam-cvikov-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.sk\/blog\/zoznam-cvikov-bicepsy\/#7_Bicepsovy_zdvih_na_spodnej_kladke_Cable_Biceps_Curls\" title=\"7. Bicepsov\u00fd zdvih na spodnej kladke (Cable Biceps Curls)\">7. Bicepsov\u00fd zdvih na spodnej kladke (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.sk\/blog\/zoznam-cvikov-bicepsy\/#8_Bicepsovy_pritah_na_protismernych_kladkach_Cable_Crossover_Biceps_Curl\" title=\"8. Bicepsov\u00fd pr\u00ed\u0165ah na protismern\u00fdch kladk\u00e1ch (Cable Crossover Biceps Curl)\">8. Bicepsov\u00fd pr\u00ed\u0165ah na protismern\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.sk\/blog\/zoznam-cvikov-bicepsy\/#Ako_spravne_cvicit_biceps\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 biceps?\">Ako spr\u00e1vne cvi\u010di\u0165 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.sk\/blog\/zoznam-cvikov-bicepsy\/#A_co_dalej\" title=\"A \u010do \u010falej? &nbsp;\">A \u010do \u010falej? &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.sk\/blog\/zoznam-cvikov-bicepsy\/#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>Vypracovan\u00e9 bicepsy s\u00fa snom mnoh\u00fdch n\u00e1v\u0161tevn\u00edkov posil\u0148ovne. Vyzeraj\u00fa v\u00fdborne v tielku aj obtiahnutom tri\u010dku, no a navy\u0161e sn\u00e1\u010f neexistuje sval, ktor\u00fdm by sa \u0161portovci chv\u00e1lili \u010dastej\u0161ie. <strong>Siln\u00e9 bicepsy jednoducho dokazuj\u00fa, \u017ee na sebe mak\u00e1te. <\/strong>Nemus\u00edte ich v\u0161ak v posil\u0148ovni ni\u010di\u0165 ka\u017ed\u00fd de\u0148 st\u00e1le dokola t\u00fdm ist\u00fdm cvikom. Rad\u0161ej dajte prednos\u0165 kvalite pred kvantitou a nechajte si poradi\u0165, ako na komplexn\u00fd tr\u00e9ning bicepsov.<\/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=\"Ako_trenovat_bicepsy\"><\/span>Ako tr\u00e9nova\u0165 bicepsy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dvojhlav\u00fd sval ramena <em>(biceps brachii)<\/em> je dlh\u00fd sval na vn\u00fatornej a prednej (ventr\u00e1lnej) strane nadlaktia. Tvoria ho teda dva svaly \u2013 krat\u0161ia <em>(caput breve)<\/em> a dlh\u0161ia hlava <em>(caput longum)<\/em>. <strong>Jeho hlavnou funkciou je oh\u00fdbanie (flexia) a supin\u00e1cia (ot\u00e1\u010danie dlan\u00ed nahor) predlakt\u00ed. <\/strong>Tak\u017ee ho vyu\u017e\u00edvame pri ka\u017edodenn\u00fdch \u010dinnostiach, napr\u00edklad ke\u010f dv\u00edhame <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sejkre\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ejker<\/a> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednom<\/a> alebo vidli\u010dku s k\u00faskom lahodnej torty k \u00fastam. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tr\u00e9ningu bicepsu platia rovnak\u00e9 pravidl\u00e1, ako v pr\u00edpade in\u00fdch parti\u00ed. Pred jeho za\u010diatkom nezabudnite na zahriatie a rozh\u00fdbanie svalov, ktor\u00e9 pom\u00f4\u017ee s ich pr\u00edpravou na z\u00e1\u0165a\u017e. V\u010faka tomu sa tie\u017e chr\u00e1nite pred zranen\u00edm. Pokojne si dajte prv\u00fa s\u00e9riu s men\u0161ou v\u00e1hou. Nechcete si predsa hne\u010f odtrhn\u00fa\u0165 biceps tou naj\u0165a\u017e\u0161ou jednoru\u010dkou, ktor\u00fa vo fitku n\u00e1jdete. Ak sa budete pri bicepsovom zdvihu preh\u00fdba\u0165 ako na tane\u010dnom parkete, zrejme ide o sign\u00e1l na zn\u00ed\u017eenie z\u00e1\u0165a\u017ee. Najprv <strong>sa rad\u0161ej&nbsp;zamerajte na nau\u010denie sa spr\u00e1vnej techniky, a\u017e potom siahnite po v\u00e4\u010d\u0161ej \u010dinke<\/strong>.<\/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 jednoducho m\u00f4\u017eete vytvori\u0165 tr\u00e9ning bicepsu v posil\u0148ovni. Na za\u010diatok si sta\u010d\u00ed vybra\u0165 pribli\u017ene <strong>2 \u2013 3 cviky, ktor\u00e9 odcvi\u010d\u00edte v 3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed <\/strong>v s\u00e9rii. Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 asi na \u00farove\u0148 60 \u2013 75 % 1 RM (maxim\u00e1lny v\u00fdkon na 1 opakovanie). Tr\u00e9ning bicepsov potom zarad\u00edte bu\u010f samostatne alebo v kombin\u00e1cii s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tricepsom<\/a> \u010di inou partiou, ide\u00e1lne <strong>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 o 24 \u2013 72 hod\u00edn. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu preto pl\u00e1nujte svoj tr\u00e9ning a po\u010det jednotiek v t\u00fd\u017edni na konkr\u00e9tnu svalov\u00fa partiu. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&nbsp;&nbsp;<\/span><\/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=\"Ako cvi\u010di\u0165 biceps?\" class=\"wp-image-423315\" style=\"width:843px;height:563px\" title=\"Ako cvi\u010di\u0165 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_najucinnejsich_cvikov_na_biceps\"><\/span>8 naj\u00fa\u010dinnej\u0161\u00edch cvikov na biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvikov na biceps existuje mno\u017estvo. Do dne\u0161n\u00e9ho \u010dl\u00e1nku sme v\u0161ak vybrali tie najefekt\u00edvnej\u0161ie. <strong>Na ich realiz\u00e1ciu v\u00e1m bude sta\u010di\u0165 be\u017en\u00e9 vybavenie posil\u0148ovne<\/strong>, ako je <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>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krat\u0161ia<\/a>&nbsp;alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EZ ty\u010d<\/a>, <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> a kladky. Potom u\u017e z\u00e1le\u017e\u00ed len 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. Rovnako m\u00f4\u017eete meni\u0165 \u0161\u00edrku \u00fachopu, v\u010faka \u010domu biceps precvi\u010d\u00edte z r\u00f4znych uhlov. Pri cvikoch nadhmatom navy\u0161e intenz\u00edvnej\u0161ie zapoj\u00edte aj svaly predlaktia.<\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> podhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi nohami a os dr\u017ete vystret\u00fdmi rukami pri va\u0161ich bokoch.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu pokr\u010dte ruky a zdvihnite ty\u010d k ramen\u00e1m. V hornej polohe m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. N\u00e1sledne s n\u00e1dychom kontrolovane vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps s osou?\" class=\"wp-image-423240\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps s osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie 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>Klasick\u00fa os m\u00f4\u017eete nahradi\u0165 lomenou EZ osou, ktor\u00e1 pon\u00faka nieko\u013eko 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 posil\u0148ovac\u00edm vakom (Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete spestri\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00edm vakom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vodn\u00fdm posil\u0148ovac\u00edm vakom<\/a>. Chyt\u00edte ho za horn\u00e9 p\u00fatka a cvi\u010d\u00edte takisto ako s osou.<\/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 kot\u00fa\u010dom (Plate Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik zvl\u00e1dnete aj s ve\u013ek\u00fdm <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\u010dom<\/a>, ktor\u00fd uchop\u00edte a pri\u0165ahujete k hrudn\u00edku. Tento variant v\u0161ak nie je ve\u013emi komfortn\u00fd.<\/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=\"6421,50959,73135,94807\" ><\/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_nadhmatom_Reverse_Grip_Barbell_Biceps_Curl\"><\/span>2. Bicepsov\u00fd zdvih s osou nadhmatom (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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte os nadhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi nohami a os dr\u017ete vystret\u00fdmi rukami pri va\u0161ich bokoch.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu pokr\u010dte ruky a zdvihnite ty\u010d k ramen\u00e1m. V hornej polohe m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. N\u00e1sledne s n\u00e1dychom kontrolovane vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps s osou nadhmatom?\" class=\"wp-image-423255\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps s osou nadhmatom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih nadhmatom s EZ osou (Reverse Grip EZ Bar Biceps Curl)<\/h4>\n\n\n\n<p>Klasick\u00fa os m\u00f4\u017eete nahradi\u0165 lomenou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">EZ osou<\/a>, ktor\u00e1 pon\u00faka nieko\u013eko mo\u017enost\u00ed \u00fachopu.<\/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 nadhmatom s posil\u0148ovac\u00edm vakom (Reverse Grip Powerbag Biceps Curl)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete spestri\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovac\u00edm vakom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vodn\u00fdm posil\u0148ovac\u00edm vakom<\/a>. Chyt\u00edte ho nadhmatom za horn\u00e9 p\u00fatka a cvi\u010d\u00edte takisto ako s osou.<\/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_Striedavy_bicepsovy_zdvih_s_jednoruckou_Alternating_Dumbbell_Biceps_Curl\"><\/span>3. Striedav\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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte jednoru\u010dky obidvomi rukami. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi nohami. Ruky s\u00fa vystret\u00e9 pozd\u013a\u017e tela a dlane smeruj\u00fa k bokom.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu za\u010dnite dv\u00edha\u0165 jednoru\u010dku k ramenu. V spodnej polohe plynulo oto\u010dte dla\u0148 nahor. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom kontrolovane vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy a cvik vykonajte druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 striedav\u00e9 zdvihy na biceps s jednoru\u010dkami?\" class=\"wp-image-423285\" title=\"Ako cvi\u010di\u0165 striedav\u00e9 zdvihy na biceps s jednoru\u010dkami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Striedav\u00fd bicepsov\u00fd zdvih s kettbellom (Alternating Kettlebell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u00f4\u017eete v tomto cviku nahradi\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellmi<\/a>. Chy\u0165te ich podhmatom za horn\u00fa \u010das\u0165 dr\u017eadla a cvi\u010dte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkami. Ak m\u00e1te k dispoz\u00edcii len jeden, najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.<\/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 Scottovej lavici (Scott Bench Dumbbell Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p>Tento cvik m\u00f4\u017eete vykon\u00e1va\u0165 aj na Scottovej lavici. Jednou rukou uchopte jednoru\u010dku, posa\u010fte sa k lavici \u010delom, oprite sa o \u0148u hrudn\u00edkom a nadlaktie polo\u017ete na opierku. Druhou rukou sa oprite o opierku pre lep\u0161iu stabilitu. V\u00fdchodiskov\u00e1 poloha je s vystret\u00fdmi rukami. S v\u00fddychom zdvihnite jednoru\u010dku k ramenu, 1 \u2013 2 sekundy zotrvajte v kontrakcii a potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Po dokon\u010den\u00ed s\u00e9rie vyme\u0148te ruky.&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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a uchopte jednoru\u010dky obidvomi rukami. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi nohami. Ruky s\u00fa vystret\u00e9 pozd\u013a\u017e tela a dlane smeruj\u00fa k bokom.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu za\u010dnite dv\u00edha\u0165 jednoru\u010dku k ramenu. Dlane smeruj\u00fa st\u00e1le k telu. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom kontrolovane vr\u00e1\u0165te \u010dinku do v\u00fdchodiskovej polohy, to ist\u00e9 odcvi\u010dte s druhou rukou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 kladivov\u00e9 zdvihy na biceps s jednoru\u010dkami?\" class=\"wp-image-423270\" title=\"Ako cvi\u010di\u0165 kladivov\u00e9 zdvihy na biceps s jednoru\u010dkami?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. S\u00fabe\u017en\u00e9 kladivov\u00e9 zdvihy s jednoru\u010dkami (Dumbbell Hammer Biceps Curl)&nbsp;<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jednoru\u010dky<\/a> m\u00f4\u017eete dv\u00edha\u0165 z\u00e1rove\u0148, \u010do je zvy\u010dajne n\u00e1ro\u010dnej\u0161ie. O to viac sa pri tom s\u00fastre\u010fte na spr\u00e1vnu techniku a mo\u017eno bude vhodnej\u0161ie zvoli\u0165 si \u013eah\u0161ie \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_naklonenej_lavici_Dumbbell_Incline_Bench_Biceps_Curl\"><\/span>5. Bicepsov\u00fd zdvih v sede na naklonenej 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\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na naklonen\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavicu<\/a> so sklonom 45 a\u017e 60 stup\u0148ov. Uchopte \u010dinky podhmatom a oprite sa cel\u00fdm chrbtom aj hlavou o opierku. Ruky s\u00fa vystret\u00e9 a spl\u00fdvaj\u00fa pozd\u013a\u017e tela. Nohy s\u00fa pokr\u010den\u00e9, chodidl\u00e1 polo\u017een\u00e9 na zemi.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu za\u010dnite dv\u00edha\u0165 obidve jednoru\u010dky k ramen\u00e1m. Dlane smeruj\u00fa hore. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom s n\u00e1dychom vr\u00e1\u0165te \u010dinky kontrolovane do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v spodnej \u010dasti chrbta, oh\u00fdbanie z\u00e1p\u00e4stia, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps na lavici?\" class=\"wp-image-423195\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps na lavici?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Striedav\u00e9 bicepsov\u00e9 zdvihy na lavici s jednoru\u010dkami (Alternating Dumbbell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>\u010cinky m\u00f4\u017eete pri tomto cviku <strong>dv\u00edha\u0165 striedavo<\/strong>. V\u010faka tomu, \u017ee sa budete s\u00fastredi\u0165 v\u017edy len na jednu ruku, jednoduch\u0161ie zameriate pozornos\u0165 na spr\u00e1vnu techniku a zapojenie bicepsov.<\/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 kettlebellmi (Kettlebell Incline Bench Biceps Curl)<\/h4>\n\n\n\n<p>Na ten ist\u00fd cvik m\u00f4\u017eete pou\u017ei\u0165 aj kettlebelly. Ak m\u00e1te k dispoz\u00edcii len jeden, najprv odcvi\u010dte s\u00e9riu na jednu ruku a potom na druh\u00fa.&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\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa na rovn\u00fa lavicu s pokr\u010den\u00fdmi nohami a chodidlami na zemi. Jednou rukou uchopte jednoru\u010dku, predklo\u0148te sa s vystret\u00fdm chrbtom a lak\u0165om sa oprite o vn\u00fatorn\u00fa stranu kolena rovnakej nohy. Druhou dla\u0148ou sa oprite o druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu zdvihnite \u010dinku k ramenu. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom ju s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po ukon\u010den\u00ed s\u00e9rie vystriedajte ruky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps s oporou o koleno?\" class=\"wp-image-423225\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps s oporou o koleno?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih s kettlebellom s oporou o koleno (Kettlebell One Arm Concentration Curl)<\/h4>\n\n\n\n<p>Jednoru\u010dku m\u00f4\u017eete v tomto cviku nahradi\u0165 aj <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)\">kettlebellom<\/a>. Uchopte ho podhmatom zhora za dr\u017eadlo a cvi\u010dte rovnak\u00fdm sp\u00f4sobom ako s \u010dinkou.<\/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_spodnej_kladke_Cable_Biceps_Curls\"><\/span>7. Bicepsov\u00fd zdvih na spodnej kladke (Cable Biceps Curls)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov \u010delom ku kladkostroju. Podhmatom uchopte rovn\u00fd adapt\u00e9r, pripojen\u00fd na spodnej kladke, pribli\u017ene na \u0161\u00edrku ramien. Postavte sa vzpriamene s mierne pokr\u010den\u00fdmi nohami.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu zdvihnite adapt\u00e9r k ramen\u00e1m tak, \u017ee lakte zost\u00e1vaj\u00fa ved\u013ea tela. V hornej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v spodnej \u010dasti chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps na spodnej kladke?\" class=\"wp-image-423300\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps na spodnej kladke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd zdvih na kladke s jednoru\u010dn\u00fdm adapt\u00e9rom (One Arm Cable Biceps Curl)<\/h4>\n\n\n\n<p>V\u010faka pripojeniu D-adapt\u00e9ra m\u00f4\u017eete tento cvik vykon\u00e1va\u0165 najprv jednou a potom druhou rukou. M\u00f4\u017eete sa teda s\u00fastredi\u0165 viac na spr\u00e1vnu techniku a zapojenie bicepsov.<\/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 pr\u00ed\u0165ah na protismern\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\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa bokom medzi protismern\u00e9 kladkostroje. Podhmatom uchopte z ka\u017edej strany jeden D-adapt\u00e9r pripevnen\u00fd k hornej kladke. Ruky s\u00fa vystret\u00e9 a nohy mierne pokr\u010den\u00e9.<\/li>\n\n\n\n<li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu pritiahnite adapt\u00e9ry k ramen\u00e1m. Myslite na to, \u017ee lakte zost\u00e1vaj\u00fa st\u00e1le v rovnakej v\u00fd\u0161ke. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 a\u017e 2-sekundov\u00fa v\u00fddr\u017e. Potom kontrolovane vr\u00e1\u0165te adapt\u00e9ry do v\u00fdchodiskovej polohy a hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, preh\u00fdbanie sa v chrbte, oh\u00fdbanie z\u00e1p\u00e4st\u00ed, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 zdvihy na biceps na hornej kladke?\" class=\"wp-image-423210\" title=\"Ako cvi\u010di\u0165 zdvihy na biceps na hornej kladke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bicepsov\u00fd pr\u00ed\u0165ah na hornej kladke (Upper Cable Biceps Curl)<\/h4>\n\n\n\n<p>Ten ist\u00fd cvik m\u00f4\u017eete vykon\u00e1va\u0165 najprv jednou, n\u00e1sledne druhou rukou. V\u010faka tomu sa m\u00f4\u017eete viac s\u00fastredi\u0165 na spr\u00e1vnu techniku a zapojenie bicepsov.<\/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=\"Ako_spravne_cvicit_biceps\"><\/span>Ako spr\u00e1vne cvi\u010di\u0165 biceps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ie tipy na spr\u00e1vne realizovanie bicepsov\u00e9ho zdvihu s jednoru\u010dkami v stoji, zdvihy na Scottovej lavici a pr\u00ed\u0165ahy spodnej kladky na biceps n\u00e1jdete v na\u0161om 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=\"A_co_dalej\"><\/span>A \u010do \u010falej? &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zauj\u00edma v\u00e1s, ako si spr\u00e1vne vybra\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e? O tom sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee h\u013ead\u00e1te \u00fa\u010dinn\u00e9 cviky na celkov\u00fd rozvoj r\u00fak, nezabudnite ani na cviky na triceps. Tie n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 najlep\u0161\u00edch cvikov na triceps<\/strong><\/a>.<\/li>\n\n\n\n<li>Ak sa chcete dozvedie\u0165 viac o ide\u00e1lnom po\u010dte opakovan\u00ed cviku pod\u013ea v\u00e1\u0161ho cie\u013ea, 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>\n\n\n\n<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>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly, no 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>\n\n\n\n<li>Chcete si spo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn pod\u013ea v\u00e1\u0161ho cie\u013ea? 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>\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e s\u00fa va\u0161\u00edm cie\u013eom vypracovan\u00e9 bicepsy alebo chcete len pevnej\u0161ie ruky, nemali by vo va\u0161om tr\u00e9ningu ch\u00fdba\u0165 z\u00e1kladn\u00e9 cviky. Vysk\u00fa\u0161ajte bicepsov\u00e9 zdvihy s jednoru\u010dkami, osou, kettlebellmi \u010di na kladke. <strong>V tr\u00e9ningu m\u00f4\u017eete strieda\u0165 r\u00f4zne varianty zdvihov, v\u010faka ktor\u00fdm komplexne precvi\u010d\u00edte obidve hlavy bicepsu.<\/strong> V\u017edy sa v\u0161ak s\u00fastre\u010fte na dobr\u00fa techniku, prec\u00edtenie svalu a z\u00e1\u0165a\u017e zvy\u0161ujte postupne. Tr\u00e9ning bicepsov 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 tie\u017e so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning 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>Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni. <\/p>\n","protected":false},"author":129,"featured_media":423162,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6058,6057,6137],"filter_section":[],"filter_attribute":[13021,13015,13026,13025],"class_list":{"0":"post-425106","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky","10":"tag-rast-svalovej-hmoty","11":"tag-silovy-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>8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/zoznam-cvikov-bicepsy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-27T13:25:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-01T13:08:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"8 najlep\u0161\u00edch cvikov na biceps\",\"datePublished\":\"2023-02-27T13:25:05+00:00\",\"dateModified\":\"2024-07-01T13:08:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\"},\"wordCount\":2609,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"keywords\":[\"cvi\u010denie\",\"cviky\",\"rast svalovej hmoty\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\",\"name\":\"8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"datePublished\":\"2023-02-27T13:25:05+00:00\",\"dateModified\":\"2024-07-01T13:08:46+00:00\",\"description\":\"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"8 nejlep\u0161\u00edch cvik\u016f na biceps\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 najlep\u0161\u00edch cvikov na biceps\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog","description":"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/zoznam-cvikov-bicepsy\/","og_type":"article","og_title":"8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog","og_description":"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.","og_url":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/","og_site_name":"GymBeam Blog","article_published_time":"2023-02-27T13:25:05+00:00","article_modified_time":"2024-07-01T13:08:46+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"8 najlep\u0161\u00edch cvikov na biceps","datePublished":"2023-02-27T13:25:05+00:00","dateModified":"2024-07-01T13:08:46+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/"},"wordCount":2609,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png","keywords":["cvi\u010denie","cviky","rast svalovej hmoty","silov\u00fd tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/","url":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/","name":"8 najlep\u0161\u00edch cvikov na biceps - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png","datePublished":"2023-02-27T13:25:05+00:00","dateModified":"2024-07-01T13:08:46+00:00","description":"Ako efekt\u00edvne precvi\u010di\u0165 bicepsy? Vysk\u00fa\u0161ajte 8 \u00fa\u010dinn\u00fdch cvikov a ich variantov s r\u00f4znymi pom\u00f4ckami, ktor\u00e9 n\u00e1jdete v ka\u017edej posil\u0148ovni.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Biceps-FB-.png","width":1200,"height":628,"caption":"8 nejlep\u0161\u00edch cvik\u016f na biceps"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"8 najlep\u0161\u00edch cvikov na biceps"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=425106"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425106\/revisions"}],"predecessor-version":[{"id":597255,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425106\/revisions\/597255"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/423162"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=425106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=425106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=425106"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=425106"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=425106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}