Shyb Jednou Rukou Podhmatem
Nauč se Shyb Jednou Rukou Podhmatem se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Lat Svaly, sekundárně pak Bicepsy, Předloktí.
Jak provést cvik Shyb Jednou Rukou Podhmatem
Postupuj podle těchto kroků, abys Shyb Jednou Rukou Podhmatem zacvičil se správnou technikou:
- 1Stand facing a pull-up bar with your feet na šíři ramen.
- 2Reach up and grab the bar s podhmatem, with one hand gripping the bar and the other hand holding your wrist for support.
- 3Hang from the bar with your arm plně natažené, keeping your body straight and your core engaged.
- 4Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- 5Continue pulling until your chin is nad tyčí, then slowly snižte se back down to výchozí polohu.
- 6Opakujte požadovaný počet opakování, poté přejděte na druhou paži and repeat.
Svaly zapojené při cviku Shyb Jednou Rukou Podhmatem
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- záda
- 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 Shyb Jednou Rukou Podhmatem?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back 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 Shyb Jednou Rukou Podhmatem zapojuje?
Cvik Shyb Jednou Rukou Podhmatem primárně zapojuje Lat Svaly. Sekundárně zapojené svaly jsou Bicepsy, Předloktí. Díky tomu je to účinný cvik na rozvoj záda.
Potřebuji na cvik Shyb Jednou Rukou Podhmatem vybavení?
Ne. Shyb Jednou Rukou Podhmatem je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Shyb Jednou Rukou Podhmatem se správnou technikou?
Začni tím, že Stand facing a pull-up bar with your feet na šíři ramen. Reach up and grab the bar s podhmatem, with one hand gripping the bar and the other hand holding your wrist for support. Hang from the bar with your arm plně natažené, keeping your body straight and your core engaged. 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 Shyb Jednou Rukou Podhmatem?
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 Shyb Jednou Rukou Podhmatem?
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 Shyb Jednou Rukou Podhmatem best for?
The Shyb Jednou Rukou Podhmatem fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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