{"id":18370,"date":"2020-08-05T07:33:02","date_gmt":"2020-08-05T07:33:02","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=18370"},"modified":"2020-08-05T07:34:08","modified_gmt":"2020-08-05T07:34:08","slug":"apsilimo-svarba-pries-treniruote","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/apsilimo-svarba-pries-treniruote\/","title":{"rendered":"Ap\u0161ilimo svarba prie\u0161 treniruot\u0119"},"content":{"rendered":"<p>Visi puikiai \u017einome, kad prie\u0161 bet kokio pob\u016bd\u017eio treniruot\u0119 padaryti ap\u0161ilim\u0105 yra tiesiog b\u016btina. Ta\u010diau daugelis, tarp j\u0173 net ir treneriai, ap\u0161ilimui neskiria pakankamai laiko. Tuo tarpu sveikatingumo klub\u0173 \u201eImpuls\u201c treneris <strong>Janas Tankevi\u010dius<\/strong> sako, kad geriau yra atlikti tinkamos trukm\u0117s ap\u0161ilim\u0105, net jei d\u0117l to teks truput\u012f sutrumpinti savo treniruot\u0119 \u2013 antraip rizikuojame rimtomis traumomis.<\/p>\n<p><strong>Kod\u0117l ap\u0161ilimas yra taip svarbu?<\/strong><\/p>\n<p>Anot pa\u0161nekovo, ap\u0161ilimas yra tiesiog b\u016btina treniruot\u0117s dalis, siekiant i\u0161vengti traum\u0173. Jis turi tris pliusus: pirma \u2013 paruo\u0161ia \u0161irdies ir kraujagysli\u0173 sistem\u0105 darbui, antra \u2013 padaro raumenis elastingesnius, tre\u010dia \u2013 i\u0161siskyr\u0119s kolagenas sutepa m\u016bs\u0173 s\u0105narius.<\/p>\n<p>\u201eAp\u0161ilimo metu \u0161irdis ima dirbti intensyviau, ple\u010diasi kraujagysl\u0117s, m\u016bs\u0173 organizmas gauna daugiau deguonies, d\u0117l ko truput\u012f prasiple\u010dia visas m\u016bs\u0173 raumen\u0173 audinys \u2013 t.y. jis pasidaro elastingesnis. D\u0117l \u0161ios prie\u017easties suma\u017e\u0117ja rizika patirti mikrotraum\u0105: pasitempti arba \u012fpl\u0117\u0161ti raumen\u012f. Raumens ply\u0161imas \u012fvyksta re\u010diau \u2013 da\u017eniausiai \u201espaud\u017eiant\u201c i\u0161 sav\u0119s maksimum\u0105, ta\u010diau raumen\u0173 pasitempimas \u2013 pakankamai da\u017ena trauma\u201c, \u2013 pasakojo \u201eImpuls\u201c treneris.<\/p>\n<p>J. Tankevi\u010diaus teigimu, darant ap\u0161ilim\u0105, taip pat, gaminasi organizmui taip naudingas baltymas kolagenas, kuris tarsi \u017eele \u201esutepa\u201c m\u016bs\u0173 s\u0105narius ir taip suma\u017eina traumos rizik\u0105. Taip pat jis turi labai daug maisting\u0173 med\u017eiag\u0173, kurios maitina m\u016bs\u0173 s\u0105narius.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-18374\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/08\/Janas.jpg\" alt=\"\" width=\"505\" height=\"446\" \/><\/p>\n<p><strong>Koks tur\u0117t\u0173 b\u016bti ap\u0161ilimas?<\/strong><\/p>\n<p>Ap\u0161ilimo metu turi b\u016bti atliekami statiniai ir labai lengvi dinaminiai pratimai ir tik \u012f ap\u0161ilimo pabaig\u0105 galima \u012fvedin\u0117ti \u0161uoliukus.<\/p>\n<p>\u201eDar susting\u0119 audiniai, rai\u0161\u010diai, raumen\u0173 l\u0105stel\u0117s yra nepakankamai lanks\u010dios, tod\u0117l atliekant \u0161uoliukus, yra lengva susitraumuoti \u2013 ypa\u010d p\u0117d\u0105. Tod\u0117l per ap\u0161ilim\u0105 svarbu paruo\u0161ti ne tik did\u017ei\u0105sias raumen\u0173 grupes, bet ir tokias jautrias vietas, kaip, pavyzd\u017eiui, Achilo sausgysl\u0117s. Tam puikiai tinka \u012fvair\u016bs cikliniai rotaciniai judesiai: kaklo, pe\u010di\u0173, alk\u016bni\u0173, rie\u0161\u0173, juosmens, klub\u0173, keli\u0173, p\u0117d\u0173 sukimas ratu, kas i\u0161judina rai\u0161\u010dius ir sausgysles\u201c, \u2013 teig\u0117 pa\u0161nekovas.<\/p>\n<p>Taip pat, J. Tankevi\u010diaus nuomone, ne ma\u017eiau svarb\u016bs raumen\u0173 tempimo pratimai \u2013 jie tur\u0117t\u0173 b\u016bti baigiamoji ap\u0161ilimo dalis \u2013 tai gal\u0117t\u0173 b\u016bti pilateso ar jogos element\u0173 pritaikymas. Ap\u0161ilimas, anot trenerio, gal\u0117t\u0173 trukti 7-10 min., tempimo pratimai \u2013 iki 10 min. Ir tik po 15-20 min. ap\u0161ilimo galima pereiti prie j\u0117gos pratim\u0173.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18373\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/08\/20689628_10210425607778880_3003373080195123243_o-750x1200.jpg\" alt=\"\" width=\"750\" height=\"1200\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/08\/20689628_10210425607778880_3003373080195123243_o-750x1200.jpg 750w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/08\/20689628_10210425607778880_3003373080195123243_o-375x600.jpg 375w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/08\/20689628_10210425607778880_3003373080195123243_o-768x1229.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/08\/20689628_10210425607778880_3003373080195123243_o.jpg 900w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><strong>Ap\u0161ilimas treniruokli\u0173 sal\u0117je<\/strong><\/p>\n<p>Jei ketinate sportuoti treniruokli\u0173 sal\u0117je, ap\u0161ilimui galite pasinaudoti joje esan\u010diu inventoriumi. J. Tankevi\u010dius si\u016blo 5-6 min. skirti \u0117jimui ant b\u0117gimo takelio ir tik tada, kai k\u016bnas su\u0161yla, i\u0161siskiria lengvas prakaitas, pereiti prie b\u0117gimo ant takelio.<\/p>\n<p>\u201eB\u0117gimo takelis, palyginti su b\u0117gimu atviroje erdv\u0117je, pasi\u017eymi vienu pliusu \u2013 jis turi amortizacij\u0105, tod\u0117l suma\u017eina traumos rizik\u0105 tiek s\u0105nariams, tiek raumenims. Na, o b\u0117gant lauke ant asfalto ar ant kietos \u017eem\u0117s, \u017eingsnis yra sugeriamas ir tai atsiliepia s\u0105nariams \u2013 s\u0105nario kremzl\u0117s trinasi viena \u012f kit\u0105, d\u0117l ko ateityje gali pasireik\u0161ti artroz\u0117 \u2013 liga, kuriai b\u016bdingas kremzl\u0117s nykimas\u201c, \u2013 tikino specialistas.<\/p>\n<p>Sporto sal\u0117je ap\u0161ilimui taip pat puikiai tinka elipsinis treniruoklis \u2013 vadinamosios \u201eslid\u0117s\u201c, treniruoklis-laiptai, \u012f slides pana\u0161us \u201e\u010diuo\u017eiko\u201c treniruoklis.<\/p>\n<p><em>Kalbino Karina S\u0117rikova<\/em><br \/>\n<em>Nuotraukos: i\u0161 asmeninio J. Tankevi\u010diaus albumo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Visi puikiai \u017einome, kad prie\u0161 bet kokio pob\u016bd\u017eio treniruot\u0119 padaryti ap\u0161ilim\u0105 yra tiesiog b\u016btina. Ta\u010diau daugelis, tarp j\u0173 net ir\u2026<\/p>\n","protected":false},"author":9,"featured_media":18372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[41,14],"class_list":["post-18370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-treneris","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18370","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=18370"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18370\/revisions"}],"predecessor-version":[{"id":18375,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18370\/revisions\/18375"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/18372"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=18370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=18370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=18370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}