{"id":26039,"date":"2026-05-03T05:22:02","date_gmt":"2026-05-03T03:22:02","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/nejlepsi-cviky-na-biceps\/"},"modified":"2026-06-29T17:20:39","modified_gmt":"2026-06-29T15:20:39","slug":"nejlepsi-cviky-na-biceps","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-biceps\/","title":{"rendered":"Nejlep\u0161\u00ed cviky na biceps pro efektivn\u00ed tr\u00e9nink"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud tou\u017e\u00edte po siln\u00e9m a vypracovan\u00e9m bicepsu, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Tento \u010dl\u00e1nek v\u00e1m p\u0159edstav\u00ed nejlep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-biceps\/\">cviky na biceps<\/a>, kter\u00e9 jsou efektivn\u00ed a snadno provediteln\u00e9 jak v <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-doma-2\/\">posilovn\u011b, tak doma<\/a>. Nau\u010d\u00edte se, jak z hlediska techniky dos\u00e1hnout optim\u00e1ln\u00edch v\u00fdsledk\u016f, co zohlednit p\u0159i tr\u00e9ninku a jak se vyhnout nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>Co jsou bicepsy a pro\u010d je posilovat?<\/li>\n    <li>Nejlep\u0161\u00ed cviky na biceps<\/li>\n    <li>Praktick\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/li>\n    <li>Common mistakes when exercising<\/li>\n    <li>When to consult a specialist<\/li>\n    <li>Frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou bicepsy a pro\u010d je posilovat?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bicepsy, neboli dvojhlav\u00fd sval ramenn\u00ed, jsou jedn\u00edm z nejzn\u00e1m\u011bj\u0161\u00edch sval\u016f na t\u011ble. Posilov\u00e1n\u00ed t\u00e9to partie nejen\u017ee p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed estetice, ale tak\u00e9 k funk\u010dn\u00ed s\u00edle, co\u017e m\u016f\u017ee usnadnit dal\u0161\u00ed fyzick\u00e9 aktivity. M\u00edt siln\u00e9 bicepsy je prosp\u011b\u0161n\u00e9 p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f nebo p\u0159i r\u016fzn\u00fdch sportovn\u00edch aktivit\u00e1ch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cviky na biceps<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bicepsov\u00e9 zdvihy s \u010dinkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednoduch\u00fd a efektivn\u00ed cvik, kter\u00fd se prov\u00e1d\u00ed ve stoje nebo vsed\u011b. V\u017edy dr\u017ete \u010dinky s dlan\u011bmi sm\u011brem vzh\u016fru a zvedejte je k ramen\u016fm. Dbejte na spr\u00e1vnou techniku a nezapom\u00ednejte na kontrolovan\u00e9 pohyby.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zdvihy s jednoru\u010dn\u00edmi \u010dinkami na \u0161ikm\u00e9 lavici<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na \u0161ikmou lavici s \u010dinkami v ka\u017ed\u00e9 ruce. Zvedejte \u010dinky sm\u011brem k hrudn\u00edku. Tento cvik pom\u00e1h\u00e1 izolovat bicepsy a dostat je do v\u011bt\u0161\u00edho nap\u011bt\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zdvihy s velkou \u010dinkou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00e1 se o dal\u0161\u00ed skv\u011bl\u00fd cvik pro komplexn\u00ed aktivaci svalov\u00fdch vl\u00e1ken. Pracujte na technice a dbejte na to, aby <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada-a-bricho\/\">va\u0161e z\u00e1da z\u016fstala<\/a> rovn\u00e1. Dobr\u00e9 je prov\u00e1d\u011bt cvik v pomal\u00e9m tempu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Cviky s odporov\u00fdmi gumi\u010dkami<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud cvi\u010d\u00edte doma, odporov\u00e9 gumi\u010dky jsou skv\u011blou volbou pro posilov\u00e1n\u00ed biceps\u016f. Cviky s nimi jsou univerz\u00e1ln\u00ed a snadno p\u0159izp\u016fsobiteln\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-biceps-2\/\">Pro efektivn\u00ed tr\u00e9nink<\/a> je dobr\u00e9 za\u0159adit bicepsov\u00e9 cviky do celkov\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Doporu\u010duji cvi\u010dit biceps dvakr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e si mezi tr\u00e9ninky dop\u0159ejte alespo\u0148 48 hodin na regeneraci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s 3-4 cviky na biceps, ka\u017ed\u00e9 prov\u00e1d\u011bjte 3 s\u00e9rie po 8-12 opakov\u00e1n\u00edch. Ujist\u011bte se, \u017ee v\u00e1hy odpov\u00eddaj\u00ed va\u0161\u00ed \u00farovni fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>\u0160patn\u00e1 technika &#8211; v\u011bnujte pozornost dr\u017een\u00ed t\u011bla a pohyb\u016fm.<\/li>\n    <li>P\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 v\u00e1hy &#8211; vyb\u00edrejte v\u00e1hy, kter\u00e9 zvl\u00e1dnete zvednout bez zbyte\u010dn\u00e9 n\u00e1mahy.<\/li>\n    <li>P\u0159eskakov\u00e1n\u00ed zah\u0159\u00e1t\u00ed a stre\u010dinku &#8211; nikdy je nezanedb\u00e1vejte!<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to consult a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te bolesti nebo si nejste jisti, <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-spravne-cvicit-2\/\">how to exercise properly<\/a>, nev\u00e1hejte se poradit s tren\u00e9rem nebo fyzioterapeutem. Odborn\u00edci v\u00e1m mohou poskytnout individu\u00e1ln\u00ed rady, kter\u00e9 zlep\u0161\u00ed v\u00e1\u0161 tr\u00e9nink a p\u0159edejdou zran\u011bn\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit bicepsy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bicepsy je dobr\u00e9 cvi\u010dit dvakr\u00e1t t\u00fddn\u011b a v\u017edy mezi tr\u00e9ninky nechat alespo\u0148 48 hodin na regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je lep\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-cinkami-na-bricho-2\/\">tr\u00e9nink s \u010dinkami<\/a> nebo s gumi\u010dkami?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ob\u011b metody maj\u00ed sv\u00e9 v\u00fdhody, z\u00e1le\u017e\u00ed na va\u0161ich c\u00edlech a dostupn\u00e9m vybaven\u00ed. Gumi\u010dky jsou skv\u011bl\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-ve-stoje\/\">pro tr\u00e9nink doma<\/a>, \u010dinky zase umo\u017e\u0148uj\u00ed v\u011bt\u0161\u00ed variabilitu cvik\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou nejlep\u0161\u00ed cviky na bicepsy pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte se z\u00e1kladn\u00edmi bicepsov\u00fdmi zdvihy s \u010dinkami a postupn\u011b p\u0159id\u00e1vejte dal\u0161\u00ed cviky, jakmile si osvoj\u00edte techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee mi posilov\u00e1n\u00ed biceps\u016f i na jin\u00e9 svaly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, siln\u00e9 bicepsy pom\u00e1haj\u00ed p\u0159i mnoha jin\u00fdch cvic\u00edch, kter\u00e9 anga\u017euj\u00ed horn\u00ed \u010d\u00e1st t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je dobr\u00e9 cvi\u010dit bicepsy <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zad\/\">every day<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne, bicepsy i ostatn\u00ed svalov\u00e9 partie pot\u0159ebuj\u00ed \u010das na regeneraci. Doporu\u010duji tr\u00e9nink maxim\u00e1ln\u011b 2x t\u00fddn\u011b s p\u0159est\u00e1vkami.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-skriply-nerv\/\">Cviky na sk\u0159\u00edpl\u00fd nerv: Praktick\u00e9 tipy a cviky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolave-rameno-3\/\">Cviky na bolav\u00e9 rameno: \u00da\u010dinn\u00e9 tipy a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-bedra\/\">P\u0159ehled cvik\u016f na bolav\u00e1 bedra: jak si ulevit<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pri-bolesti-kycli-2\/\">Cviky p\u0159i bolesti ky\u010dl\u00ed: Jak na to efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-trisla\/\">Cviky na bolav\u00e1 t\u0159\u00edsla: \u00dalevov\u00e9 techniky a doporu\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolave-kolena-a-kycle-2\/\">Cviky na bolav\u00e9 kolena a ky\u010dle: Zbavte se bolesti p\u0159irozen\u011b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud tou\u017e\u00edte po siln\u00e9m a vypracovan\u00e9m bicepsu, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. Tento \u010dl\u00e1nek v\u00e1m p\u0159edstav\u00ed nejlep\u0161\u00ed cviky na biceps, kter\u00e9 jsou efektivn\u00ed a snadno provediteln\u00e9 jak v posilovn\u011b, tak doma. Nau\u010d\u00edte se, jak z hlediska techniky dos\u00e1hnout optim\u00e1ln\u00edch v\u00fdsledk\u016f, co zohlednit p\u0159i tr\u00e9ninku a jak se vyhnout nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m. Co jsou bicepsy a pro\u010d je &#8230; <a title=\"Nejlep\u0161\u00ed cviky na biceps pro efektivn\u00ed tr\u00e9nink\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-biceps\/\" aria-label=\"Read more about Nejlep\u0161\u00ed cviky na biceps pro efektivn\u00ed tr\u00e9nink\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109512,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,308,4499],"tags":[1337,1507,8,320,1956,1490,1150,16,2323,10],"class_list":["post-26039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-zdravi","category-zivotni-styl","tag-biceps","tag-cvicebni-program","tag-cviceni","tag-cviceni-doma","tag-domaci-trenink","tag-kondice","tag-posilovani","tag-svaly","tag-treninkovy-plan","tag-zdravi"],"better_featured_image":{"id":109512,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Fitness","caption":"Ilustrace k t\u00e9matu: biceps.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/nejlepsi-cviky-na-biceps.png","filesize":1329075,"sizes":{"medium":{"file":"nejlepsi-cviky-na-biceps-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":105281,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/nejlepsi-cviky-na-biceps-300x300.png"},"thumbnail":{"file":"nejlepsi-cviky-na-biceps-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":31128,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/nejlepsi-cviky-na-biceps-150x150.png"},"medium_large":{"file":"nejlepsi-cviky-na-biceps-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":643765,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/nejlepsi-cviky-na-biceps-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":26039,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/nejlepsi-cviky-na-biceps.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Pokud tou\u017e\u00edte po siln\u00e9m a vypracovan\u00e9m bicepsu, jste na spr\u00e1vn\u00e9m m\u00edst\u011b. 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