Dipy Na Triceps Na Podlaze
Nauč se Dipy Na Triceps Na Podlaze se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Tricepsy, sekundárně pak Hrudník, Ramena.
Jak provést cvik Dipy Na Triceps Na Podlaze
Postupuj podle těchto kroků, abys Dipy Na Triceps Na Podlaze zacvičil se správnou technikou:
- 1Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
- 2Slide your butt off the front of the chair with your legs extended před sebou.
- 3Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- 4Slowly pokrčte lokty to lower your body toward the floor until your elbows are at about a 90-degree angle.
- 5Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to výchozí polohu.
- 6Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Dipy Na Triceps Na Podlaze
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- horní část paží
- Kategorie
- Rozšířené
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 Dipy Na Triceps 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 Dipy Na Triceps Na Podlaze zapojuje?
Cvik Dipy Na Triceps 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 Dipy Na Triceps Na Podlaze vybavení?
Ne. Dipy Na Triceps Na Podlaze je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Dipy Na Triceps Na Podlaze se správnou technikou?
Začni tím, že Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. Slide your butt off the front of the chair with your legs extended před sebou. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 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 Dipy Na Triceps 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 Dipy Na Triceps 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 Dipy Na Triceps Na Podlaze best for?
The Dipy Na Triceps 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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