{"id":21565,"date":"2022-05-11T08:03:42","date_gmt":"2022-05-11T08:03:42","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=21565"},"modified":"2022-05-11T08:03:42","modified_gmt":"2022-05-11T08:03:42","slug":"treneris-a-vinciunas-piliule-nuo-nugaros-skausmo-judesys","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/treneris-a-vinciunas-piliule-nuo-nugaros-skausmo-judesys\/","title":{"rendered":"Treneris A. Vin\u010di\u016bnas: piliul\u0117 nuo nugaros skausmo \u2013 judesys"},"content":{"rendered":"<p>Pagaliau \u012f m\u016bs\u0173 \u0161al\u012f at\u0117jo tikrasis pavasaris, keliantis visus nuo sof\u0173. Ypa\u010d \u012f pavasario \u201e\u0161auksm\u0105\u201c pajud\u0117ti tur\u0117t\u0173 atsiliepti s\u0117dim\u0105 darb\u0105 dirbantys \u017emon\u0117s, kurie jau pajuto neigiam\u0105 tokio darbo \u012ftak\u0105 fizinei sveikatai \u2013 anot sporto ir sveikatingumo klub\u0173 \u201eImpuls\u201c trenerio <strong>Antano Vin\u010di\u016bno<\/strong>, b\u016btent judesys tokiais atvejais yra pirmasis pagalbininkas. Su treneriu kalbame, kaip pad\u0117ti sau, jei jau\u010diame judamojo aparato skausmus.<\/p>\n<p><strong>Daug \u017emoni\u0173, dirban\u010di\u0173 s\u0117dim\u0105 darb\u0105, skund\u017eiasi nugaros, sprando ar kitais judamojo aparato skausmais. Koki\u0173 prevencini\u0173 priemoni\u0173 darbo metu \u0161ie \u017emon\u0117s tur\u0117t\u0173 imtis?<\/strong><\/p>\n<p>Vis\u0173 pirma, jiems reik\u0117t\u0173 pasir\u016bpinti savo darbo vietos ergonomika, kad dirbti b\u016bt\u0173 komfortabilu: i\u0161sirinkite patogi\u0105 k\u0117d\u0119 su atlo\u0161u, susireguliuokite monitoriaus auk\u0161t\u012f taip, kad dirbant nereik\u0117t\u0173 \u017ei\u016br\u0117ti \u017eemyn ir k\u016bprintis. Jeigu yra galimyb\u0117, \u012fsigykite reguliuojamo auk\u0161\u010dio stal\u0105, kuris jums leis dirbti tiek atsis\u0117dus, tiek atsistojus.<\/p>\n<figure id=\"attachment_21566\" aria-describedby=\"caption-attachment-21566\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-21566\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/Foto-21-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><figcaption id=\"caption-attachment-21566\" class=\"wp-caption-text\">Treneris Antanas Vin\u010di\u016bnas<\/figcaption><\/figure>\n<p>Taip pat prisiminkime tok\u012f angli\u0161k\u0105 posak\u012f, teigiant\u012f, kad geriausia j\u016bs\u0173 pozicija \u2013 j\u016bs\u0173 kita pozicija (angl. <em>your best posture is your next posture<\/em>). Tad darbo metu pasistenkite periodi\u0161kai keisti k\u016bno pad\u0117t\u012f. Pavyzd\u017eiui, jeigu kalbate telefonu, pasivaik\u0161\u010diokite po biur\u0105 ir pan. K\u016bnui yra labai svarbus judesys ir jo \u012fvairov\u0117!<\/p>\n<p>Be to, darbo metu, tiesiog s\u0117d\u0117dami prie stalo, galite atlikti kelet\u0105 mank\u0161tos pratim\u0173: aplink savo a\u0161\u012f pasisukite \u012f vien\u0105 pus\u0119, paskui \u012f kit\u0105, suapvalinkite ir i\u0161tiesinkite stubur\u0105, lengvai pratempkite kaklo raumenis \u012f \u0161onus.<\/p>\n<p><strong>Kaip s\u0117dim\u0105 darb\u0105 dirbantys \u017emon\u0117s tur\u0117t\u0173 leisti laik\u0105 po darbo? Kokios sporto \u0161akos ar u\u017esi\u0117mimai jiems tinkami?<\/strong><\/p>\n<p>S\u0117dim\u0105 darb\u0105 dirbantiems \u017emon\u0117ms po darbo yra rekomenduojama b\u016bti aktyviems ir tam tinka \u012fvairi fizin\u0117 veikla: \u0117jimas, plaukimas, komandin\u0117s sporto \u0161akos, joga, asmenin\u0117s bei grupin\u0117s treniruot\u0117s sporto klube ir t. t. Labai svarbu, kad pasirinkta veikla \u017emogui patikt\u0173 ir atrodyt\u0173 prasminga, nes tik tai garantuoja ilgalaik\u0119 motyvacij\u0105 ir reguliarum\u0105.<\/p>\n<p>Taip pat reik\u0117t\u0173 realisti\u0161kai \u012fvertinti savo fizin\u0119 b\u016bkl\u0119 ir nesirinkti fizin\u0117s veiklos, kuri yra per sunki bei kuriai prad\u0117ti reikia gero fizinio pasiruo\u0161imo. Prad\u0117kite nuo lengvesni\u0173 treniruo\u010di\u0173 ir pereikite prie sunkesni\u0173 \u2013 tai pad\u0117s suformuoti gerus jud\u0117jimo \u012fg\u016bd\u017eius ir i\u0161vengti traum\u0173.<\/p>\n<figure id=\"attachment_21569\" aria-describedby=\"caption-attachment-21569\" style=\"width: 900px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-21569\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/IMG_20220328_090844-900x1200.jpg\" alt=\"\" width=\"900\" height=\"1200\" \/><figcaption id=\"caption-attachment-21569\" class=\"wp-caption-text\">Nugar\u0105 stiprinan\u010dio pratimo pavyzdys<\/figcaption><\/figure>\n<p><strong>Koks tur\u0117t\u0173 b\u016bti \u0161iems u\u017esi\u0117mimams skiriamas dien\u0173 skai\u010dius per savait\u0119, u\u017esi\u0117mimo trukm\u0117?<\/strong><\/p>\n<p>I\u0161 ilgamet\u0117s trenerio praktikos galiu teigti, kad, jei yra atliekamos auk\u0161tesnio intensyvumo j\u0117gos ar grupin\u0117s treniruot\u0117s, u\u017etenka 3 toki\u0173 per savait\u0119. Treniruot\u0117 tur\u0117t\u0173 trukti apie valand\u0105, kad b\u016bt\u0173 galima i\u0161laikyti palyginti auk\u0161t\u0105 intensyvum\u0105 ir ger\u0105 judesio kokyb\u0119.<\/p>\n<p>Prid\u0117jus dar 2-3 \u017eemo intensyvumo dienas, kuri\u0173 metu intensyviai pasivaik\u0161\u010diotum\u0117te, pasiva\u017ein\u0117tum\u0117te riedu\u010diais ar pa\u017eaistum\u0117te stalo tenis\u0105, i\u0161eit\u0173 aktyvi savait\u0117. Tiesiog atraskite jums maloni\u0173 fizini\u0173 veikl\u0173, kurias atlikdami nesijaustum\u0117te taip, lyg tai b\u016bt\u0173 sunkus darbas.<\/p>\n<figure id=\"attachment_21568\" aria-describedby=\"caption-attachment-21568\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-21568\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/IMG_20201028_091103-1200x900.jpg\" alt=\"\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-21568\" class=\"wp-caption-text\">Nugar\u0105 stiprinan\u010dio pratimo pavyzdys<\/figcaption><\/figure>\n<p><strong>Kada reik\u0117t\u0173 kreiptis \u012f sveikatos ar sporto specialistus?<\/strong><\/p>\n<p>\u012e sveikatos ir sporto specialistus reik\u0117t\u0173 kreiptis tada, jeigu jau\u010diate skausmus: nugaros, sprando, keli\u0173 ir t. t. Taip pat, jeigu niekada nesportavote ir nemokate taisyklingai atlikti pratim\u0173 bei ne\u017einote, kokie pratimai jums tinka-netinka, kaip dozuoti kr\u016bv\u012f ir t. t. Geras kineziterapeutas ar treneris pad\u0117s suprasti savo k\u016bn\u0105, parinks b\u016btent jums tinkamus pratimus ir i\u0161mokys juos atlikti taisyklingai, papasakos, kaip tikslingai didinti treniruo\u010di\u0173 kr\u016bv\u012f, kad treniruot\u0117s tur\u0117t\u0173 ilgalaik\u012f poveik\u012f j\u016bs\u0173 sveikatai.<\/p>\n<p>Nors internetas l\u016b\u017eta nuo \u012fvairios informacijos, susijusios su treniruot\u0117mis, ir gali atrodyti, kad treneris n\u0117ra reikalingas, ta\u010diau realyb\u0117 yra kitokia. Da\u017enas \u017emogus nejau\u010dia savo k\u016bno ir pa\u017ei\u016br\u0117j\u0119s vaizdo \u012fra\u0161\u0105 internete nesugeba i\u0161mokti taisyklingos pratim\u0173 atlikimo technikos \u2013 tam reikia specifini\u0173 \u017eini\u0173, kuriomis su jumis pasidalins treneris.<\/p>\n<p><em>Tekstas: Karinos Vladi\u010dk\u0117s<\/em><br \/>\n<em>Nuotraukos: i\u0161 asmeninio Antano Vin\u010di\u016bno albumo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pagaliau \u012f m\u016bs\u0173 \u0161al\u012f at\u0117jo tikrasis pavasaris, keliantis visus nuo sof\u0173. Ypa\u010d \u012f pavasario \u201e\u0161auksm\u0105\u201c pajud\u0117ti tur\u0117t\u0173 atsiliepti s\u0117dim\u0105 darb\u0105\u2026<\/p>\n","protected":false},"author":9,"featured_media":21566,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,41],"class_list":["post-21565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga","tag-treneris"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21565","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=21565"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21565\/revisions"}],"predecessor-version":[{"id":21570,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21565\/revisions\/21570"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/21566"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=21565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=21565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=21565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}