Extenze Tricepsu Do Strany S Gumou
Nauč se Extenze Tricepsu Do Strany S Gumou se správnou formou a technikou. Tento cvik s vybavením guma primárně zapojuje Tricepsy, sekundárně pak Ramena.
Jak provést cvik Extenze Tricepsu Do Strany S Gumou
Postupuj podle těchto kroků, abys Extenze Tricepsu Do Strany S Gumou zacvičil se správnou technikou:
- 1Stůjte s nohama na šíři ramen and hold the band with both hands, dlaněmi dolů.
- 2Extend your arms straight out do stran, keeping them rovnoběžně se zemí.
- 3Slowly pokrčte lokty and bring your hands k ramenis, keeping your upper arms still.
- 4Na chvíli vydržte, then slowly extend your arms back out to výchozí polohu.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Extenze Tricepsu Do Strany S Gumou
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- guma
- Část těla
- horní část paží
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Extenze Tricepsu Do Strany S Gumou?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Extenze Tricepsu Do Strany S Gumou zapojuje?
Cvik Extenze Tricepsu Do Strany S Gumou primárně zapojuje Tricepsy. Sekundárně zapojené svaly jsou Ramena. Díky tomu je to účinný cvik na rozvoj horní část paží.
Jaké vybavení na cvik Extenze Tricepsu Do Strany S Gumou potřebuji?
Cvik Extenze Tricepsu Do Strany S Gumou vyžaduje guma. Ujisti se, že máš vybavení správně připravené a dostatek místa na provedení pohybu v plném rozsahu.
Jak zacvičit Extenze Tricepsu Do Strany S Gumou se správnou technikou?
Začni tím, že Stůjte s nohama na šíři ramen and hold the band with both hands, dlaněmi dolů. Extend your arms straight out do stran, keeping them rovnoběžně se zemí. Slowly pokrčte lokty and bring your hands k ramenis, keeping your upper arms still. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Extenze Tricepsu Do Strany S Gumou?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Extenze Tricepsu Do Strany S Gumou?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Extenze Tricepsu Do Strany S Gumou best for?
The Extenze Tricepsu Do Strany S Gumou fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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