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Poděkování
Děkujeme kolegům, kteří nám pomáhali s realizací knihy, fotografovi Miroslavu
Šnebergerovi a odpovědné redaktorce Ivaně Kočí. Dále demonstrátorům, kteří
nám pózovali při fotografování: profi-instruktorce aerobiku paní Evě Loosové, he-
rečce paní Jitce Asterové, která pilně navštěvuje naše komerční hodiny a je moc
šikovná, a jedinému demonstrátorovi panu Jiřímu Pytlíkovi, kter�½ úspěšně absol-
voval republikovou soutěž Miss a Mr. Wellness. Rovněž děkujeme firmě Draps za
oblečení pro figuranty a firmám Weve a 3D Fitness za poskytnuté náčiní.
Helena Jarkovská, Markéta Jarkovská
Posilování s náčiním
306krát jinak
Vydala Grada Publishing, a.s.
U Průhonu 22, 170 00 Praha 7
obchod@grada.cz, www.grada.cz
tel. +420 220 386 401, fax +420 220 386 400
jako svou 3550. publikaci
Odpovědná redaktorka Ivana Kočí
Jazyková úprava Gabriela Janů
Sazba Květa Chudomelková
Fotografie Miroslav Šneberger
Ilustrace Monika Wolfová
Počet stran 208
První vydání, Praha 2009
Vytiskly Tiskárny Havlíčkův Brod, a. s.
Husova ulice 1881, Havlíčkův Brod
© Grada Publishing, a.s., 2009
Cover Design © Grada Publishing, a.s., 2009
(tištěná verze)
(elektronická verze ve formátu PDF)
ISBN 978-80-247-6610-2
© Grada Publishing, a.s. 2011
ISBN 978-80-247-2535-2
4–5
Obsah
Předmluva
....................................................................................................................................................................7
Úvod
.....................................................................................................................................................................................9
Správné držení těla
........................................................................................................................................ 11
Kosterní soustava
...................................................................................................................................... 12
Svalová soustava – svaly
...................................................................................................................... 14
Kosterní svaly ........................................................................................................................................... 14
Další funkce svalů a jejich pojmenování ......................................................................................... 16
Co dělají svaly ............................................................................................................................................ 16
Rytmus svalové práce ...........................................................................................................................20
Druhy svalové práce. .............................................................................................................................20
Formy dynamické síly
............................................................................................................................... 21
Funkční posilovací trénink
.................................................................................................................... 21
Funkční posilování s náčiním ..............................................................................................................22
Ukazatele funkčního posilovacího tréninku vytrvalostní síly ..................................................22
Nejčastěji používané tréninkové metody rozvoje vytrvalostní síly
s využitím lehkého náčiní ...................................................................................................................... 24
Osobní zápis............................................................................................................................................... 27
Ukázkové programy kondičního silově-vytrvalostního tréninku............................................ 27
Zásobník posilovacích cviků
..................................................................................................................30
Náčiní
....................................................................................................................................................................30
Jak pracovat se zásobníkem cviků
...............................................................................................32
Základní polohy posilovacích cviků
.................................................................................................33
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