Loket Ke Kolenu
Nauč se Loket Ke Kolenu se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Břišní Svaly, sekundárně pak Šikmé Svaly Břicha.
Jak provést cvik Loket Ke Kolenu
Postupuj podle těchto kroků, abys Loket Ke Kolenu zacvičil se správnou technikou:
- 1Start by lying flat on your back with your knees bent and chodidly na podlaze.
- 2Place your hands za hlavou with your elbows pointing outwards.
- 3Zapojte břišní svaly and lift your upper body off the ground, bringing your right elbow towards your left knee.
- 4At the same time, bring your left knee towards your right elbow, creating a twisting motion.
- 5V horní poloze na chvíli vydržte, then pomalu spusťte upper body and extend your legs zpět do výchozí polohy.
- 6Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
- 7Pokračujte ve střídání stran po požadovaný počet opakování.
Svaly zapojené při cviku Loket Ke Kolenu
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- pas
- Kategorie
- Hlavní
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 Loket Ke Kolenu?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core 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 Loket Ke Kolenu zapojuje?
Cvik Loket Ke Kolenu primárně zapojuje Břišní Svaly. Sekundárně zapojené svaly jsou Šikmé Svaly Břicha. Díky tomu je to účinný cvik na rozvoj pas.
Potřebuji na cvik Loket Ke Kolenu vybavení?
Ne. Loket Ke Kolenu je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Loket Ke Kolenu se správnou technikou?
Začni tím, že Start by lying flat on your back with your knees bent and chodidly na podlaze. Place your hands za hlavou with your elbows pointing outwards. Zapojte břišní svaly and lift your upper body off the ground, bringing your right elbow towards your left knee. 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 Loket Ke Kolenu?
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 Loket Ke Kolenu?
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 Loket Ke Kolenu best for?
The Loket Ke Kolenu fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
Sleduj cvik Loket Ke Kolenu v Coře
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