Hip Bridge S Nohama Na Lavičce
Nauč se Hip Bridge S Nohama Na Lavičce se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Hýžďové Svaly, sekundárně pak Hamstringy, Střed Těla.
Jak provést cvik Hip Bridge S Nohama Na Lavičce
Postupuj podle těchto kroků, abys Hip Bridge S Nohama Na Lavičce zacvičil se správnou technikou:
- 1Sit on the edge of a bench with your back against it and your chodidly na podlaze.
- 2Place your hands on the bench beside your hips for support.
- 3Zapojte hýžďové svaly and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- 4V horní poloze na chvíli vydržte, then pomalu spusťte hips back down to výchozí polohu.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Hip Bridge S Nohama Na Lavičce
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- 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 Hip Bridge S Nohama Na Lavičce?
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 Hip Bridge S Nohama Na Lavičce zapojuje?
Cvik Hip Bridge S Nohama Na Lavičce primárně zapojuje Hýžďové Svaly. Sekundárně zapojené svaly jsou Hamstringy, Střed Těla. Díky tomu je to účinný cvik na rozvoj horní část nohou.
Potřebuji na cvik Hip Bridge S Nohama Na Lavičce vybavení?
Ne. Hip Bridge S Nohama Na Lavičce je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Hip Bridge S Nohama Na Lavičce se správnou technikou?
Začni tím, že Sit on the edge of a bench with your back against it and your chodidly na podlaze. Place your hands on the bench beside your hips for support. Zapojte hýžďové svaly and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 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 Hip Bridge S Nohama Na Lavičce?
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 Hip Bridge S Nohama Na Lavičce?
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 Hip Bridge S Nohama Na Lavičce best for?
The Hip Bridge S Nohama Na Lavičce 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.
Sleduj cvik Hip Bridge S Nohama Na Lavičce v Coře
Cora vytváří AI tréninkové plány, které se přizpůsobují tvojí regeneraci. Zapisuj cviky, sleduj pokrok a získej personalizovaný koučink.
Stáhnout Coru pro iOS