[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.zbiko.cz\/jednorucky-jsou-skvelym-pomocnikem-pri-zpevnovani-povisle-kuze-na-rukou\/#Article","mainEntityOfPage":"https:\/\/www.zbiko.cz\/jednorucky-jsou-skvelym-pomocnikem-pri-zpevnovani-povisle-kuze-na-rukou\/","headline":"Jednoru\u010dky jsou skv\u011bl\u00fdm pomocn\u00edkem p\u0159i zpev\u0148ov\u00e1n\u00ed povisl\u00e9 k\u016f\u017ee na rukou","name":"Jednoru\u010dky jsou skv\u011bl\u00fdm pomocn\u00edkem p\u0159i zpev\u0148ov\u00e1n\u00ed povisl\u00e9 k\u016f\u017ee na rukou","description":"Vis\u00edc\u00ed k\u016f\u017ee v oblasti rukou je pom\u011brn\u011b \u010dast\u00fdm probl\u00e9mem, kter\u00fd se zejm\u00e9na \u017eeny sna\u017e\u00ed pravideln\u00fdm cvi\u010den\u00edm odstranit. P\u0159i takov\u00e9m cvi\u010den\u00ed v\u00e1m dokonale poslou\u017e\u00ed i jednoru\u010dky, kter\u00e9 dok\u00e1\u017eou procvi\u010dit dan\u00e9 partie velmi dob\u0159e. Sna\u017eit bychom se…","datePublished":"2020-06-02","dateModified":"2023-04-27","author":{"@type":"Person","@id":"https:\/\/www.zbiko.cz\/author\/#Person","name":"","url":"https:\/\/www.zbiko.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/b72fc1bf1bf254b4118ef99c1da35a199f5a8e7c33c2166eae92618994df57ea?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/b72fc1bf1bf254b4118ef99c1da35a199f5a8e7c33c2166eae92618994df57ea?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"zbiko.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.zbiko.cz\/wp-content\/uploads\/img_a381873_w1943_t1593153698.jpg","url":"https:\/\/www.zbiko.cz\/wp-content\/uploads\/img_a381873_w1943_t1593153698.jpg","height":0,"width":0},"url":"https:\/\/www.zbiko.cz\/jednorucky-jsou-skvelym-pomocnikem-pri-zpevnovani-povisle-kuze-na-rukou\/","wordCount":514,"articleBody":"      Vis\u00edc\u00ed k\u016f\u017ee v oblasti rukou je pom\u011brn\u011b \u010dast\u00fdm probl\u00e9mem, kter\u00fd se zejm\u00e9na \u017eeny sna\u017e\u00ed pravideln\u00fdm cvi\u010den\u00edm odstranit. P\u0159i takov\u00e9m cvi\u010den\u00ed v\u00e1m dokonale poslou\u017e\u00ed i jednoru\u010dky, kter\u00e9 dok\u00e1\u017eou procvi\u010dit dan\u00e9 partie velmi dob\u0159e. Sna\u017eit bychom se m\u011bli zapojit v\u0161echny typy sval\u016f v t\u00e9to oblasti a \u0159ad\u00edme sem biceps, triceps a tak\u00e9 ramena. Ka\u017ed\u00fd z nich se n\u00e1sledn\u011b procvi\u010duje jinou sadou cvik\u016f a my se v n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch pod\u00edv\u00e1me na n\u011bkter\u00e9 z t\u011bch nejv\u00edce preferovan\u00fdch. D\u00edky jednoru\u010dk\u00e1m se tedy dok\u00e1\u017eete velmi dob\u0159e zbavit povisl\u00e9 k\u016f\u017ee na rukou.    Jednoru\u010dky jsou z\u00e1kladn\u00ed v\u00fdbavou ka\u017ed\u00e9 posilovny  Cvik\u016f, kter\u00e9 vyu\u017e\u00edvaj\u00ed jednoru\u010dky a dok\u00e1\u017eou procvi\u010dit n\u011bkolik parti\u00ed je mnoho a za v\u0161echny zm\u00edn\u00edme jen jeden z nich. Ramena jsou tak d\u00edky jednoru\u010dk\u00e1m procvi\u010den\u00e9 z v\u00edce stran a zapojeny jsou v\u0161echny svaly z t\u00e9to oblasti. Na za\u010d\u00e1tek si sedn\u011bte na \u017eidli nebo lavi\u010dku a narovnejte z\u00e1da. D\u00e1le je nutn\u00e9, aby byla hlava ve vzp\u0159\u00edmen\u00e9 pozici a jednoru\u010dky dr\u017e\u00edme vedle t\u011bla. Cvik za\u010d\u00edn\u00e1 t\u00edm, \u017ee upa\u017e\u00edme a n\u00e1sledn\u011b p\u0159edpa\u017e\u00edme. Ruce n\u00e1sledn\u011b zvedneme a po t\u00e9\u017ee linii je vr\u00e1t\u00edme zp\u011bt. Tak jako p\u0159i ka\u017ed\u00e9m cvi\u010den\u00ed je i v tomto p\u0159\u00edpad\u011b d\u016fle\u017eit\u00e9 d\u00fdch\u00e1n\u00ed a p\u0159i realizaci jednotliv\u00fdch pohyb\u016f st\u0159\u00edd\u00e1me i n\u00e1dech s v\u00fddechem. Pro za\u010d\u00e1tek bychom m\u011bli pomoc\u00ed jednoru\u010dek zvolit 6 opakov\u00e1n\u00ed ve t\u0159ech s\u00e9ri\u00edch.   Jako dal\u0161\u00ed cvik zm\u00edn\u00edme ten, kter\u00fd se prim\u00e1rn\u011b zam\u011b\u0159uje na oblast bicepsu. Op\u011bt sv\u00e9 t\u011blo dostaneme do po\u010d\u00e1te\u010dn\u00ed pozice jako p\u0159i p\u0159ede\u0161l\u00e9m cviku. V uvoln\u011bn\u00fdch rukou dr\u017e\u00edme \u010dinky, p\u0159i\u010dem\u017e dlan\u011b nasm\u011brujeme vp\u0159ed. Lokty nejd\u0159\u00edve pokr\u010d\u00edme a pak vyst\u0159eme, p\u0159i\u010dem\u017e n\u00e1sledn\u011b se vr\u00e1t\u00edme do p\u016fvodn\u00ed pozice. V pozici naho\u0159e vydechujeme a v doln\u00ed se nadechujeme. Tento cvik je vhodn\u00e9 opakovat v 15 – tich opakov\u00e1n\u00edch a t\u0159ech s\u00e9ri\u00edch.  P\u0159i p\u0159edstavov\u00e1n\u00ed jednotliv\u00fdch cvik\u016f neobejdeme ani triceps a v\u00fdchoz\u00ed pozice je op\u011bt stejn\u00e1. Cvik za\u010d\u00edn\u00e1 tak, \u017ee \u010dinky dr\u017e\u00edme v rukou za hlavou a pokr\u010d\u00edme lokty. N\u00e1sledn\u011b vztahujeme lokty a \u010dinky zvedneme nad hlavu tak, abychom ruce dostali do \u00fapln\u011b p\u0159\u00edm\u00e9 polohy a sm\u011b\u0159ovaly p\u0159\u00edmo nahoru. Ramena bychom v\u0161ak zvedat nem\u011bli. Naho\u0159e se op\u011bt vydechujeme a dole nadechujeme. Opakov\u00e1n\u00ed se s\u00e9riemi by m\u011bly b\u00fdt ve stejn\u00e9m po\u010dtu jako v p\u0159\u00edpad\u011b p\u0159edchoz\u00edho cviku.  Na webov\u00e9 str\u00e1nce https:\/\/inlive.cz\/ se dozv\u00edte bli\u017e\u0161\u00ed informace.                                                                                                                                                                                                                                                                                                                                                                                                  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