Dip Na Lavičce Na Podlaze
Nauč se Dip Na Lavičce Na Podlaze se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Tricepsy, sekundárně pak Hrudník, Ramena.
Jak provést cvik Dip Na Lavičce Na Podlaze
Postupuj podle těchto kroků, abys Dip Na Lavičce Na Podlaze zacvičil se správnou technikou:
- 1Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Lower your body by pokrčením loktů until your upper arms are rovnoběžně s podlahou.
- 4Zatlačte se zpět do výchozí polohy by straightening your arms.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Dip Na Lavičce Na Podlaze
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- horní část paží
- Kategorie
- Hlavní
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 Dip Na Lavičce Na Podlaze?
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 Dip Na Lavičce Na Podlaze zapojuje?
Cvik Dip Na Lavičce Na Podlaze primárně zapojuje Tricepsy. Sekundárně zapojené svaly jsou Hrudník, Ramena. Díky tomu je to účinný cvik na rozvoj horní část paží.
Potřebuji na cvik Dip Na Lavičce Na Podlaze vybavení?
Ne. Dip Na Lavičce Na Podlaze je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Dip Na Lavičce Na Podlaze se správnou technikou?
Začni tím, že Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Lower your body by pokrčením loktů until your upper arms are rovnoběžně s podlahou. 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 Dip Na Lavičce Na Podlaze?
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 Dip Na Lavičce Na Podlaze?
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 Dip Na Lavičce Na Podlaze best for?
The Dip Na Lavičce Na Podlaze 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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