{"id":17852,"date":"2020-04-23T08:03:59","date_gmt":"2020-04-23T08:03:59","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=17852"},"modified":"2020-04-23T08:10:51","modified_gmt":"2020-04-23T08:10:51","slug":"top-5-pratimai-vyrams-be-inventoriaus","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/top-5-pratimai-vyrams-be-inventoriaus\/","title":{"rendered":"TOP 5 pratimai vyrams be inventoriaus"},"content":{"rendered":"

Jau tikriausiai visi sp\u0117jome prisitaikyti prie pasikeitusi\u0173 aplinkybi\u0173 ir atradome sau patogius darbo, vaik\u0173 prie\u017ei\u016bros ir poilsio modelius namuose. O kaip sportas? Jei dar neradote savo m\u0117gstamiausios mank\u0161tos, galb\u016bt jums patiks \u0161i intensyvi 10-ies minu\u010di\u0173 treniruot\u0117?<\/p>\n

Treniruot\u0117 suaktyvina visas pagrindines raumen\u0173 grupes, pagerina \u0161irdies ir kv\u0117pavimo sistemos b\u016bkl\u0119, padeda sudeginti daugiau kalorij\u0173 ir net pagerina smegen\u0173 veikl\u0105. Kiekvien\u0105 pratim\u0105 atlikite 50\/10 intervalu (50 sekund\u017ei\u0173 intensyvi\u0173 pastang\u0173 ir 10 sekund\u017ei\u0173 poilsio). Pratimus kartokite ratu, atlikite du ratus. Siekdami geriausi\u0173 rezultat\u0173, i\u0161laikykite auk\u0161t\u0105 treniruot\u0117s intensyvum\u0105. Prie\u0161 sportuodami pasitarkite su gydytoju d\u0117l savo fizin\u0117s b\u016bkl\u0117s.<\/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. Darykite tiek kart\u0173, kiek galite.<\/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.<\/p>\n

\u0160uoliukai<\/strong><\/p>\n

\"\"<\/p>\n

Tai puikus riebalus deginantis pratimas, kuris taip pat stiprina raumenis bei kaulus ir pagerina \u0161irdies ir kraujagysli\u0173 sistemos veikl\u0105.<\/p>\n

Atlikimas<\/strong>: I\u0161 stovimos pozicijos prit\u016bpkite \u017eemyn ir pad\u0117kite delnus ant grind\u0173, kojas i\u0161tieskite, kad i\u0161laikytum\u0117te lygiagre\u010di\u0105 grindims pozicij\u0105. I\u0161 \u0161ios pozicijos, kiek \u012fmanoma labiau atsispirkite \u012f prit\u016bpimo poz\u0105 ir pa\u0161okite \u012f or\u0105. Rankas kelkite \u012f vir\u0161\u0173, lyg imituotum\u0117te kamuolio metim\u0105. Nusileid\u0119 ant p\u0117d\u0173, nedelsdami prit\u016bpkite, kad padidintum\u0117te pratimo intensyvum\u0105.<\/p>\n

\u012et\u016bpstai su \u0161uoliukais<\/strong><\/p>\n

\"\"<\/p>\n

\u0160ie \u012ft\u016bpstai gerins j\u016bs\u0173 \u0161irdies ir kraujagysli\u0173 sistemos darb\u0105, o taip pat stiprins keturgalvius koj\u0173 raumenis.<\/p>\n

Atlikimas<\/strong>: darykite \u012ft\u016bpst\u0105 tol, kol j\u016bs\u0173 u\u017epakalinis kelis beveik palies \u017eem\u0119. Tuomet \u0161okite \u012f or\u0105, keldami u\u017epakalin\u0119 p\u0117d\u0105 \u012f priek\u012f, o priekin\u0119 p\u0117d\u0105 statydami atgal. Vienu metu visada nusileiskite ant abiej\u0173 koj\u0173, kad suma\u017eintum\u0117te sm\u016bg\u012f j\u016bs\u0173 s\u0105nariams.<\/p>\n

Lenta<\/strong><\/p>\n

\"\"<\/p>\n

Lenta yra idealus pratimas, jei siekiate sustiprinti savo korpus\u0105. \u0160is pratimas yra saugus, net jei turite problem\u0173 su stuburu. Be to, \u0161is pratimas puikiai stiprina pilvo pres\u0105.<\/p>\n

Atlikimas<\/strong>: \u012esitaisykite \u012f atsispaudim\u0173 pozicij\u0105, ta\u010diau laikykit\u0117s ne ant deln\u0173, o ant dilbi\u0173. Nugar\u0105 laikykite tiesi\u0105, pilvo presas ir s\u0117dmenys \u012ftempti.<\/p>\n

\u201eMir\u0119s vabalas\u201c<\/strong><\/p>\n

\"\"<\/p>\n

\u0160io pratimo metu taip pat stiprinsite savo korpus\u0105 bei pilvo pres\u0105.<\/p>\n

Atlikimas<\/strong>: Atsigulkite ant nugaros. I\u0161tieskite ir rankas, ir kojas auk\u0161tyn, kad j\u016bs\u0173 keliai b\u016bt\u0173 i\u0161tiesti 90 laipsni\u0173 kampu. Leiskite koj\u0105, kol jos kulnas bus 2-3 cm atstumu nuo grind\u0173, tada gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f. Pakartokite su kita koja. Rankas viso pratimo metu laikykite pakeltas auk\u0161tyn.<\/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 Men\u2018s Health\u00a0 straipsn\u012f<\/em>
\nNuotraukos:\u00a0Men\u2018s Health, pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Jau tikriausiai visi sp\u0117jome prisitaikyti prie pasikeitusi\u0173 aplinkybi\u0173 ir atradome sau patogius darbo, vaik\u0173 prie\u017ei\u016bros ir poilsio modelius namuose. O\u2026<\/p>\n","protected":false},"author":9,"featured_media":17858,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-17852","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\/17852","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=17852"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17852\/revisions"}],"predecessor-version":[{"id":17862,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17852\/revisions\/17862"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/17858"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=17852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=17852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=17852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}