Anatomie svalstva
Cvičení se zátěží je pohybovou aktivitou, zaměřenou mj. na rozvoj elementárních pohybových jednotek lidského těla, tedy svalů. Pro pochopení metodiky posilovacího tréninku je vhodné mít alespoň elementární přehled o anatomii lidského svalstva. Na obrázcích níže jsou vyznačeny hlavní svalové skupiny, na které se posilovací trénink zaměřuje.
Rozdělení těla na funkční celky
Lidské tělo můžeme rozdělit na trup, horní končetiny (paže), dolní končetiny (nohy) a hlavu (viz obrázek). Podívejme se nyní blíže na jmenované části.
Trup - svalstvo zad
Trup lidského těla sestava že tři velkých komplexu - zad, hrudníku a břicha. Na zádech nalezneme tři důležité svalové skupiny (přesněji tři komplexy svalových skupin). Žádá se nachází na zadní straně trupu. Ve spodní části zad je uložen svalový komplex, který zjednodušeně budeme označovat vzpřimovače trupu. Tento svalový komplex umožňuje držet vzpřímený postoj, popr. zvedá trup z předklonu do vzpřímeného postoje. Je to jeden z největších svalových komplexu na těle a bývá označován za motor lidského pohybu. Naď komplexem vzpřimovačů trupu se nachází párový sval nazývaný široký sval zádový. Tento sval zejména přitahuje lopatky k sobě a zajišťuje rotaci lopatek. Přímo na lopatkách se nachází méně podstatně svaly (podhrebenovy, nadhrebenovy, rombický) nazývané společně svaly rotátorove manžety. Při posilování není na tyto svaly kladen zvláštní důraz, aktivují se při procvičování zad a ramen. Horní část zad je tvořena trapézovým svalem. Tento sval přitahuje ramena k hlavě a podílí se na přitahováni lopatek k sobě.
Trup - svalstvo hrudníku, břišní svaly
Svalstvo hrudníku je tvořeno třemi svalovými skupinami. Od hrudní kosti k ramennímu kloubů se upíná velký prsní sval. Pod ním je uložen malý prsní sval. Oba tyto svaly zejména provádí přiblížení paží k sobě před hrudník. Kolem ramenního kloubů je uložen deltový sval. Ten se skládá že tři hlav - přední, střední a zadní. Přední hlava se aktivuje při předpažení a je téměř vždy aktivována při práci prsních svalů. Střední hlava umožňuje zvednout paže do stran. Zadní hlava napomáhá k přitahováni lopatek k sobě. Všechny tři hlavy umožňují rotační pohyb paže v ramenním kloubů. Posledním svalem hrudníku, o němž se zmíníme, je pilovitý sval přední. Najdete ho při pohledu zepředu mezi širokým svalem zádovým a prsním svalem. Aktivuje se zejména při pohybu paží zpoza hlavy nad hrudník. Spodní část trupu zepředu je pokryta přímým břišním svalem, na bocích jsou uloženy šikmé svaly břišní. Všechny břišní svaly se podílejí na držení vzpřímeného postoje a na přitahováni hrudníku k pánvi (resp. naopak).
Svalstvo horní končetiny
Horní končetinu (paží) můžeme rozdělit na předloktí (od lokte k zápěstí) a nadloktí (od lokte k rameni). Svalstvo předloktí je poměrně složitým uskupením svalů, které ovládají pohyb zápěstí a prstů ruky. Pro potřeby posilovacího tréninku stačí rozlišit předloktí na flexory (dlaňová část, pokrčuje zápěstí a prsty) a extenzory (hřbetní část, natahuje zápěstí a prsty). Svalstvo nadloktí obsahuje dva důležité proti sobě uložené svaly. Na celní straně je to biceps (dvojhlavý sval pažní), který umožňuje pokrčit paží v lokti, a triceps (trojhlavý sval pažní), který naopak umožňuje propnou paží v lokti. Oba zmíněné svaly se navíc účastní a na komplexních pohybech řízených svaly hrudníku a zad.
Svalstvo dolní končetiny
Horní část dolní končetiny je zepředu tvořena svalovým komplexem známým pod názvem kvadriceps (čtyřhlavý sval stehenní). Tento sval napíná nohu v koleni a patří k největším svalovým skupinám na těle. Ve skutečnosti je tvořen mnoha drobnějšími i většími svaly. Na protilehlé straně je uložen komplex svalů, nazývaný hamstringy. Úkolem hamstringu je pokrčovat nohu v koleni. Pod kolenem na zadní straně nohy je uložen sval lýtkový, umožňující pohyb v kotníku (do stoje na špičkách). Mezi dolní končetinou a zády je uložen velký sedací sval. Je to největší sval na lidském těle. Koordinuje součinnost zádového svalstva a svalstva dolní končetiny. Výše zmíněné svaly (v součinnosti s přitahovači a odtahovači stehen, břišními svaly a vzpřimovači trupu) se podílejí na daleko komplexnějších pohybech jako jsou přitahováni koleně k hrudníku, chůze, změna směru chůze (tj. vlastně mírná rotace v kyčlích a kolenou) apod.
Slovo závěrem
Výše uvedeny popis anatomie svalstva člověka není rozhodně úplný a nečiní si nároku bytí považován za přesnou a korektní učebnici. Pro pochopení mechaniky posilovacích cviků a jejich následně správné prováni je ovšem dostačující. Zájemce o přesnější a detailnější informace odkazujeme na odbornou literaturu.
Při rozboru biomechaniky každého jednoho cviků je třeba mít na paměti, že každý člověk je jedinečný. Liší se tedy napr. délkou svalů, způsobem a kvalitou upnutí svalů, délkou, tvarem a tloušťkou kosti apod. To v podstatě znamená, že nemůže existovat jedna jediná universální technika provedení cviků, která působí stejně efektivně na každého cvičence. Jinak řečeno konkrétní detailní techniku provedení cviků si nakonec musí cvičenec najít sám na základě praxe a experimentování. A právě alespoň hrubá znalost anatomie svalstva dává každému cvičenci možnost přemýšlet a experimentovat. Kromě obecných znalosti anatomie však existuje ještě jeden zdroj informací o procvičování svalstva, totiž kineziologie. Tento obor blíže studuje funkčnost svalů při pohybu a lze konstatovat, že vymezuje hranice pro efektivní experimentování při zatěžování svalstva. A právě kineziologické popisy jednotlivých vybraných cviků budou obsahem série článku o posilovacích cvičeních.
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Listeners will get insights into style and design selections, designs, and the main advantages of picking out lab-developed diamonds for their Distinctive day. No matter if you might be organizing an engagement or simply enjoy fine jewelry, this episode offers precious perspectives on glowing class in bridal sets.
Diamonds Unveiled: Exploring the Elegance of 2-Carat Diamond Rings
(StevenmUt, 27. 10. 2024 5:07)
During this episode of Carat One, we delve in the attract of two-carat diamond rings, a dimensions that completely balances grandeur and sophistication. These rings are not just breathtaking; they carry deep this means and importance, typically selected for engagements and celebrations of love.
We focus on The true secret characteristics of two-carat diamonds, such as their brilliance and clarity, which contribute to their charming natural beauty. Listeners will learn about many settings that enrich the stone's elegance, from timeless solitaires to contemporary halo models.
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Sign up for us as we take a look at the cultural significance of these exquisite rings, featuring insights for all those in search of an ideal piece. No matter if you are a diamond aficionado or just setting up your journey, this episode shines a light to the timeless attractiveness of two-carat diamonds.
The Splendor and Electrical power of Queen Rings
(DanielReamb, 26. 10. 2024 13:39)
Queen rings are exquisite pieces of jewelry that embody elegance and empowerment. Frequently characterised by spectacular designs and wealthy gemstones, these rings symbolize strength and individuality, making it possible for the wearer to specific their unique type and confidence.
Traditionally linked to royalty, queen rings convey a way of authority and grace. They rejoice sizeable milestones and achievements, serving as individual emblems of one’s journey. Each individual ring tells a Tale, capturing the essence with the wearer’s aspirations and identification.
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In modern day style, queen rings continue to be timeless and adaptable, interesting to people who take pleasure in equally beauty and indicating. Regardless of whether worn on Exclusive occasions or as every day statements, they invite Absolutely everyone to embrace their internal queen and shine brightly within their life.
The importance of Engagement Rings: A Lasting Image of affection
(MichaelVof, 26. 10. 2024 8:13)
Engagement rings keep a profound put within the journey of affection, symbolizing commitment along with the assure of the shared upcoming. Traditionally adorned with diamonds or other precious stones, these rings will often be crafted with care to replicate the unique identity of the wearer.
Choosing the ideal engagement ring is a deeply private selection. Components like model, steel, and gemstone can convey specific tastes and sentiments, earning Each and every ring a a person-of-a-sort expression of affection. No matter if opting for a basic solitaire or a modern design, the ideal ring encapsulates the essence of the relationship.
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Past their aesthetic attraction, engagement rings are rich with symbolism. They serve as tangible reminders of a couple’s journey alongside one another, marking the changeover right into a new chapter crammed with hope and motivation. As traits evolve, the importance of engagement rings continues to be timeless, celebrating enjoy in all its types.
The Allure of Princess Rings: A Celebration of Femininity
(SamuelSwaks, 25. 10. 2024 7:54)
Princess rings embody a fragile mixture of magnificence and whimsy, intended to rejoice femininity and individuality. Normally showcasing enchanting models and glowing gemstones, these rings function stunning symbols of private model and appeal.
Rooted inside the notion of royalty, princess rings will often be associated with goals and aspirations. They depict milestones and cherished times, allowing wearers to express their one of a kind narratives even though embracing a way of regal grace.
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As fashion evolves, princess rings carry on to captivate, attractive to individuals that respect both beauty and indicating. Regardless of whether worn for special occasions or as a everyday adornment, they continue to be timeless treasures that evoke a sense of enchantment and empowerment.
The Allure of Queen Rings: A Testomony to Class
(FloydJes, 25. 10. 2024 2:29)
Queen rings really are a charming blend of artistry and which means, intended to empower and encourage. Adorned with exquisite gemstones and intricate specifics, these rings symbolize energy and individuality, producing them far more than just add-ons.
Historically connected to royalty, queen rings rejoice personal milestones and achievements. Every single style tells a novel story, permitting the wearer to express their identification and embrace their internal queen with assurance and grace.
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In the present trend landscape, queen rings continue to be timeless, desirable to people that search for magnificence infused with private significance. Irrespective of whether worn daily or for Distinctive situations, They may be enduring symbols of elegance and empowerment.
Exploring the Elegance of Queen Rings
(Waynebunny, 24. 10. 2024 21:04)
Queen rings are a surprising fusion of artistry and significance, designed to celebrate empowerment and individuality. Typically featuring bold layouts and magnificent gemstones, these rings make a powerful statement, reflecting the wearer’s exclusive design and personal journey.
With roots in royalty, queen rings symbolize power and self-confidence, transcending mere adornment to embody the essence of non-public achievements and milestones. They inspire wearers to embrace their internal royalty, building each bit not merely a vogue accessory but a testament to self-worth.
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As traits evolve, queen rings maintain their attract, appealing to individuals that value elegance and meaning. Great for any situation, they serve as timeless reminders of one’s power and beauty, inviting All people to reign in their own individual lifestyle.
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An Comprehensive Overview for Replica Bags aimed at Replica Collectors
(Arthurlib, 1. 11. 2024 4:38)