{"id":17832,"date":"2020-04-21T08:12:39","date_gmt":"2020-04-21T08:12:39","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=17832"},"modified":"2020-04-23T08:09:53","modified_gmt":"2020-04-23T08:09:53","slug":"top-5-pratimai-moterims-be-jokio-inventoriaus","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/top-5-pratimai-moterims-be-jokio-inventoriaus\/","title":{"rendered":"TOP 5 pratimai moterims be jokio inventoriaus"},"content":{"rendered":"

Pra\u0117jo jau daugiau nei m\u0117nuo nuo tada, kai mes apribojome savo jud\u0117jim\u0105 ir did\u017ei\u0105j\u0105 dal\u012f laiko praleid\u017eiame namuose. I\u0161band\u0117me galyb\u0119 veikl\u0173 ir netgi tie, kurie n\u0117ra sporto gerb\u0117jai, jau prad\u0117jo svarstyti, ar neb\u016bt\u0173 laikas u\u017esiimti bent minimalia mank\u0161ta. Ta\u010diau nuo ko prad\u0117ti? \u0160\u012f kart\u0105 pristatome penkis puikius pratimus su savo k\u016bno svoriu pradedan\u010diosioms. U\u017estatykite \u017eadintuv\u0105 10-ai min. ir kartokite pratimus ratu be poilsio. Jei anks\u010diau nesportavote, prie\u0161 sportuodamos pasitarkite su gydytoju d\u0117l savo fizin\u0117s b\u016bkl\u0117s.<\/p>\n

Me\u0161kos ropojimas<\/strong><\/p>\n

\"\"<\/p>\n

Ropojimas yra vienas i\u0161 pagrindini\u0173 viso k\u016bno stiprinimo pratim\u0173. Jo metu yra stiprinama ne tik k\u016bno pusiausvyra, bet ir i\u0161tverm\u0117. Puikiai tinka kaip ap\u0161ilimo pratimas, kuris i\u0161judins j\u016bs\u0173 s\u0105narius. \u0160\u012f pratim\u0105 galima atlikti ir mank\u0161tos pabaigoje, siekiant pratampyti i\u0161mank\u0161tintus raumenis.<\/p>\n

Atlikimas<\/strong>: \u012fsitaisykite ant keturi\u0173. Rankas laikykite po pe\u010diais, o kelius \u2013 po klubais. Kilstel\u0117kite kelius \u0161iek tiek vir\u0161 \u017eem\u0117s. Ropokite pirmyn, darydamos nedidel\u012f \u017eingsnel\u012f de\u0161ine ranka ir kaire koja tuo pa\u010diu metu, o v\u0117liau \u2013 kaire ranka ir de\u0161ine koja. Nepami\u0161kite klub\u0173 laikyti \u017eemai, o galv\u0105 \u2013 pakelt\u0105.<\/p>\n

Daliniai \u0161oniniai prit\u016bpimai<\/strong><\/p>\n

\"\"<\/p>\n

Atlikdami b\u016btent \u0161iuos \u0161oninius prit\u016bpimus, j\u016bs kiekvien\u0105 i\u0161 koj\u0173 treniruosite kur kas aktyviau nei darydami \u012fprastus prit\u016bpimus. \u0160i\u0173 prit\u016bpim\u0173 metu treniruojami skirtingi koj\u0173 raumenys, tvirt\u0117ja s\u0117dmenys.<\/p>\n

Atlikimas<\/strong>: i\u0161si\u017eerkite pla\u010diai, kojos tiesios. Prit\u016bpkite ant vieno klubo, o kit\u0105 koj\u0105 laikykite tiesi\u0105. Kaskart prit\u016bpdami, tieskite rankas \u012f priek\u012f. Kartokite po 6 kartus su kiekviena koja.<\/p>\n

Atsispaudimai<\/strong><\/p>\n

\"\"<\/p>\n

Gali pasirodyti nuobod\u017eiai, ta\u010diau tai geriausias pratimas vir\u0161utinei k\u016bno daliai, atliekamas be inventoriaus. Atsispaudimai padeda suformuoti stipri\u0105 kr\u016btin\u0119, pe\u010dius, rankas ir pilvo raumenis.<\/p>\n

Atlikimas<\/strong>: rankas laikykite pe\u010di\u0173 plotyje, kojas \u2013 pe\u010di\u0173 plotyje arba suglaustas. K\u016bnas turi b\u016bti tiesioje linijoje, tod\u0117l steb\u0117kite, ar nenuleidote galvos ar nepak\u0117l\u0117te klub\u0173 ir s\u0117dmen\u0173. Apatin\u0119 nugaros dal\u012f taip pat i\u0161tiesinkite. Nusileisdami, alk\u016bnes laikykite prie k\u016bno. Tobula, jei padarysit 10 atsispaudim\u0173.<\/p>\n

Klub\u0173 k\u0117limas<\/strong><\/p>\n

\"\"<\/p>\n

Jei norite stipri\u0173 koj\u0173, sveikos nugaros ir daili\u0173 s\u0117dmen\u0173, \u0161is pratimas puikiai tiks. Be to jis gali net suma\u017einti skausmus nugaros apa\u010dioje.<\/p>\n

Atlikimas<\/strong>: atsigulkite ant nugaros, sulenkite kelius. P\u0117dos ant grind\u0173. Kelkite savo klubus auk\u0161tyn- \u017eemyn. Stumdami klubus auk\u0161tyn, naudokite pilvo preso, o ne nugaros raumenis.<\/p>\n

Lipimas \u012f kaln\u0105<\/strong><\/p>\n

\"\"<\/p>\n

Atlikdami \u0161\u012f kardiopratim\u0105, padidinsite \u0161irdies ritm\u0105, sudeginsite papildom\u0173 kalorij\u0173 ir suaktyvinsite med\u017eiag\u0173 apykait\u0105.<\/p>\n

Atlikimas<\/strong>: \u012fsitaisykite \u012f atsispaudim\u0173 pozicij\u0105. Keliu bandykite paliesti prie\u0161ingos rankos s\u0105nar\u012f. Jud\u0117kite taip greitai, kaip tik galite. Neleiskite, kad kilt\u0173 klubai ir s\u0117dmenys.<\/p>\n

Nuo \u0161iol tai, ko tr\u016bksta nam\u0173 treniruot\u0117ms, galite \u012fsigyti bekontak\u010diu b\u016bdu www.sportland.lt<\/a> portale ir prek\u0117s bus pristatytos \u012f pasirinkt\u0105 Omniva pa\u0161tomat\u0105. Sportuokime!<\/strong><\/p>\n

Paruo\u0161ta pagal UNDER ARMOUR My Fitness Pal blogo straipsnius<\/em>
\nNuotraukos: My Fitness Pal, pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Pra\u0117jo jau daugiau nei m\u0117nuo nuo tada, kai mes apribojome savo jud\u0117jim\u0105 ir did\u017ei\u0105j\u0105 dal\u012f laiko praleid\u017eiame namuose. I\u0161band\u0117me galyb\u0119\u2026<\/p>\n","protected":false},"author":9,"featured_media":17785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-17832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17832","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=17832"}],"version-history":[{"count":5,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17832\/revisions"}],"predecessor-version":[{"id":17861,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17832\/revisions\/17861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/17785"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=17832"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=17832"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=17832"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}