Split Dřep Na Jedné Noze S Gumou
Nauč se Split Dřep Na Jedné Noze S Gumou se správnou formou a technikou. Tento cvik s vybavením guma primárně zapojuje Kvadricepsy, sekundárně pak Hýžďové Svaly, Hamstringy.
Jak provést cvik Split Dřep Na Jedné Noze S Gumou
Postupuj podle těchto kroků, abys Split Dřep Na Jedné Noze S Gumou zacvičil se správnou technikou:
- 1Stand with your feet hip-width apart and place a resistance band around your ankles.
- 2Take a big step forward with your right foot and a smaller step back with your left foot.
- 3Bend your knees and lower your body until your right thigh is rovnoběžně se zemí, keeping your left knee slightly above the ground.
- 4Push through your right heel to vraťte se do výchozí polohy.
- 5Repeat on the other side.
Svaly zapojené při cviku Split Dřep Na Jedné Noze S Gumou
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- guma
- Část těla
- horní část nohou
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
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 Split Dřep Na Jedné Noze S Gumou?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg 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 Split Dřep Na Jedné Noze S Gumou zapojuje?
Cvik Split Dřep Na Jedné Noze S Gumou primárně zapojuje Kvadricepsy. Sekundárně zapojené svaly jsou Hýžďové Svaly, Hamstringy. Díky tomu je to účinný cvik na rozvoj horní část nohou.
Jaké vybavení na cvik Split Dřep Na Jedné Noze S Gumou potřebuji?
Cvik Split Dřep Na Jedné Noze S Gumou vyžaduje guma. Ujisti se, že máš vybavení správně připravené a dostatek místa na provedení pohybu v plném rozsahu.
Jak zacvičit Split Dřep Na Jedné Noze S Gumou se správnou technikou?
Začni tím, že Stand with your feet hip-width apart and place a resistance band around your ankles. Take a big step forward with your right foot and a smaller step back with your left foot. Bend your knees and lower your body until your right thigh is rovnoběžně se zemí, keeping your left knee slightly above the ground. 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 Split Dřep Na Jedné Noze S Gumou?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Split Dřep Na Jedné Noze 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 Split Dřep Na Jedné Noze S Gumou best for?
The Split Dřep Na Jedné Noze S Gumou fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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