Kliky Ve Stoji Na Rukou
Nauč se Kliky Ve Stoji Na Rukou se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Tricepsy, sekundárně pak Ramena, Hrudník, Střed Těla.
Jak provést cvik Kliky Ve Stoji Na Rukou
Postupuj podle těchto kroků, abys Kliky Ve Stoji Na Rukou zacvičil se správnou technikou:
- 1Find a wall and face away from it, standing a few feet away.
- 2Place your hands on the ground na šíři ramen and kick your feet up against the wall, coming into a handstand position.
- 3Bend your elbows and lower your head směrem k zemi, keeping your body in a straight line.
- 4Push through your hands and extend your arms to vraťte se do výchozí polohy.
- 5Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Kliky Ve Stoji Na Rukou
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 Kliky Ve Stoji Na Rukou?
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 Kliky Ve Stoji Na Rukou zapojuje?
Cvik Kliky Ve Stoji Na Rukou primárně zapojuje Tricepsy. Sekundárně zapojené svaly jsou Ramena, Hrudník, Střed Těla. Díky tomu je to účinný cvik na rozvoj horní část paží.
Potřebuji na cvik Kliky Ve Stoji Na Rukou vybavení?
Ne. Kliky Ve Stoji Na Rukou je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Kliky Ve Stoji Na Rukou se správnou technikou?
Začni tím, že Find a wall and face away from it, standing a few feet away. Place your hands on the ground na šíři ramen and kick your feet up against the wall, coming into a handstand position. Bend your elbows and lower your head směrem k zemi, keeping your body in a straight line. 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 Kliky Ve Stoji Na Rukou?
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 Kliky Ve Stoji Na Rukou?
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 Kliky Ve Stoji Na Rukou best for?
The Kliky Ve Stoji Na Rukou 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.
Sleduj cvik Kliky Ve Stoji Na Rukou v Coře
Cora vytváří AI tréninkové plány, které se přizpůsobují tvojí regeneraci. Zapisuj cviky, sleduj pokrok a získej personalizovaný koučink.
Stáhnout Coru pro iOS