Y-zdvih S Gumou
Nauč se Y-zdvih S Gumou se správnou formou a technikou. Tento cvik s vybavením guma primárně zapojuje Deltové Svaly, sekundárně pak Trapézové Svaly, Kosočtverečné Svaly.
Jak provést cvik Y-zdvih S Gumou
Postupuj podle těchto kroků, abys Y-zdvih S Gumou zacvičil se správnou technikou:
- 1Stůjte s nohama na šíři ramen and hold the band před stehny with your dlaněmi dovnitřs.
- 2Keep your arms straight and lift them up and out do stran, forming a 'Y' shape with your body.
- 3Squeeze your shoulder blades together at the top of the movement.
- 4Pomalu spusťte arms back down to výchozí polohu.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Y-zdvih S Gumou
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- guma
- Část těla
- ramena
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
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 Y-zdvih 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
Shoulder 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 Y-zdvih S Gumou zapojuje?
Cvik Y-zdvih S Gumou primárně zapojuje Deltové Svaly. Sekundárně zapojené svaly jsou Trapézové Svaly, Kosočtverečné Svaly. Díky tomu je to účinný cvik na rozvoj ramena.
Jaké vybavení na cvik Y-zdvih S Gumou potřebuji?
Cvik Y-zdvih S Gumou vyžaduje guma. Ujisti se, že máš vybavení správně připravené a dostatek místa na provedení pohybu v plném rozsahu.
Jak zacvičit Y-zdvih S Gumou se správnou technikou?
Začni tím, že Stůjte s nohama na šíři ramen and hold the band před stehny with your dlaněmi dovnitřs. Keep your arms straight and lift them up and out do stran, forming a 'Y' shape with your body. Squeeze your shoulder blades together at the top of the movement. 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 Y-zdvih S Gumou?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Y-zdvih 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 Y-zdvih S Gumou best for?
The Y-zdvih S Gumou fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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