{"id":21708,"date":"2022-06-09T08:38:07","date_gmt":"2022-06-09T08:38:07","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=21708"},"modified":"2022-06-09T08:38:07","modified_gmt":"2022-06-09T08:38:07","slug":"5-veiksmingi-kaloriju-deginimo-pratimai","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-veiksmingi-kaloriju-deginimo-pratimai\/","title":{"rendered":"5 veiksmingi kalorij\u0173 deginimo pratimai"},"content":{"rendered":"<p>Jei j\u016bs\u0173 pagrindinis sportinis tikslas yra suliekn\u0117ti, \u012f savo treniruo\u010di\u0173 rutin\u0105 tur\u0117tum\u0117te \u012ftraukti penkis lengvai namuose atliekamus pratimus, kurie ne tik puikiai degina kalorijas, bet ir stiprina \u012fvairias raumen\u0173 grupes. Susipa\u017einkite su jais.<\/p>\n<p><strong>\u201ePlank drag\u201c arba lentos \u201evilkimas\u201c su rank\u0161luos\u010diais<\/strong><\/p>\n<p>\u0160is pratimas geriausiai tinkamas daryti ant medini\u0173 ar PVC dangos grind\u0173. Prad\u0117kite lentos pad\u0117tyje: rankas pastatykite tiesiai po pe\u010diais, \u012ftempkite pilvo raumenis, nugar\u0105 laikykite tiesi\u0105. Po kiekviena koja pad\u0117kite nedidel\u012f rank\u0161luost\u0117l\u012f. Rank\u0173 pagalba jud\u0117kite \u012f priek\u012f ir taip vilkite k\u016bn\u0105 i\u0161 vieno kambario galo \u012f kit\u0105. \u201eKelion\u0117\u201c per kambar\u012f pirmyn ir atgal yra lygi vienam pratimui.<\/p>\n<p>Jei sveriate apie 70 kg, vieno pratimo atlikimo metu tur\u0117tum\u0117te sudeginti apie 12 kalorij\u0173.<\/p>\n<p><iframe loading=\"lazy\" title=\"Alligator Walk\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/P4l7X0-bwY0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><strong>\u201eBurpees\u201c arba lenta su \u0161uoliuku<\/strong><\/p>\n<p>\u201eBurpees\u201c privalumas yra tai, kad juos atliekant, treniruojamas visas k\u016bnas. Prad\u0117kite lentos pad\u0117tyje. Tada i\u0161 \u0161ios pad\u0117ties \u201e\u0161okite\u201c keliais link kr\u016btin\u0117s, rankas palikdami vietoje. Tada pa\u0161okite auk\u0161tyn, rankas pakeldami \u012f or\u0105 vir\u0161 galvos, kur sulieskite abiej\u0173 rank\u0173 pir\u0161tus. Nusileid\u0119, gr\u012f\u017ekite \u012f pad\u0117t\u012f, kai keliai atsiduria ties kr\u016btine, o v\u0117liau \u201ei\u0161meskite\u201c kojas atgal \u012f lentos pozicij\u0105. Padarykite atsispaudim\u0105 ir kartokite visk\u0105 i\u0161 prad\u017ei\u0173.<\/p>\n<p>Atlikdami \u201eburpees\u201c, per minut\u0119 sudeginsite 10 kalorij\u0173, jei j\u016bs\u0173 svoris yra apie 70 kg.<\/p>\n<p><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Burpees for Beginners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dZgVxmf6jkA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><strong>\u0160uoliukai su \u012ft\u016bpstais \u201ejump lunges\u201c<\/strong><\/p>\n<p>Pratim\u0105 prad\u0117kite vien\u0105 koj\u0105 pastat\u0119 \u012f priek\u012f, o kit\u0105 \u2013 atmet\u0119 atgal. Alk\u016bnes sulenkite 90 laipsni\u0173 kampu ir \u0161iek tiek pasilenkite \u012f priek\u012f. Tada \u0161okdami \u012f vir\u0161\u0173, i\u0161tieskite rankas. Nusileisdami, pastatykite kit\u0105 koj\u0105 \u012f priek\u012f, o rankas ir v\u0117l sulenkite. Kartokite pratim\u0105, keisdami kojas ir lankstydami rankas.<\/p>\n<p>Jei sveriate apie 70 kg, atlikdami \u201ejump lunges\u201c, per minut\u0119 sudeginsite 12 kalorij\u0173.<\/p>\n<p><iframe loading=\"lazy\" title=\"How To Do Jumping Lunges\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O-rntsAALBo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><strong>Lenta su svareliais \u201erenegade row\u201c<\/strong><\/p>\n<p>\u0160iam pratimui atlikti reik\u0117s dviej\u0173 svarmen\u0173. Prad\u0117kite lentos pad\u0117tyje, ta\u010diau rankose laikydami svarmenis ir ant j\u0173 par\u0117m\u0119 savo svor\u012f. Vien\u0105 rank\u0105 kartu su svarmeniu pakelkite prie k\u016bno, o kita remkit\u0117s \u012f svarmen\u012f. Pakeltos rankos dilbis tur\u0117t\u0173 pakilti iki nugaros lygmens, o jo alk\u016bn\u0117 \u2013 b\u016bti 90 laipsni\u0173 kampu. Laikykite apie 2 sekundes. Tada nuleiskite rank\u0105 atgal ir kelkite svarmen\u012f kita ranka.<\/p>\n<p>Atlikdami \u201erenegade row\u201c, per minut\u0119 sudeginsite 15 kalorij\u0173, jei, kaip jau ir min\u0117jome, j\u016bs\u0173 k\u016bno svoris yra apie 70 kg.<\/p>\n<p><iframe loading=\"lazy\" title=\"Renegade Row: Core &amp; Back Builder\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/wTqlJ0aoJlM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><strong>\u00a0\u201eSquat to press\u201c arba\u00a0prit\u016bpimai\u00a0su svarmenimis<\/strong><\/p>\n<p>Paimkite du nesunkius svarelius ir atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, alk\u016bn\u0117s sulenktos 90 laipsni\u0173 kampu, o delnai atsukti \u012f k\u016bno pus\u0119. Svareliai tur\u0117t\u0173 atsirasti j\u016bs\u0173 pe\u010di\u0173 auk\u0161tyje. Atsistokite \u012f prit\u016bpimo pad\u0117t\u012f ir pab\u016bkite \u0161ioje pad\u0117tyje 2 sekundes. Tada atsitokite ir stumkite svarelius link lub\u0173. Nuleiskite svarelius atgal, gr\u012f\u017ekite \u012f prit\u016bpim\u0105 ir visk\u0105 kartokite nuo prad\u017ei\u0173.<\/p>\n<p>Jei sveriate apie 70 kg, atlikdami<strong>\u00a0<\/strong>\u201esquat to press\u201c, per minut\u0119 sudeginsite 14 kalorij\u0173.<\/p>\n<p><iframe loading=\"lazy\" title=\"Squat Press - Total-Body Transformation - Month 2\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/91E--2M6zr8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> Nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jei j\u016bs\u0173 pagrindinis sportinis tikslas yra suliekn\u0117ti, \u012f savo treniruo\u010di\u0173 rutin\u0105 tur\u0117tum\u0117te \u012ftraukti penkis lengvai namuose atliekamus pratimus, kurie ne\u2026<\/p>\n","protected":false},"author":9,"featured_media":21709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-21708","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\/21708","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=21708"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21708\/revisions"}],"predecessor-version":[{"id":21710,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21708\/revisions\/21710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/21709"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=21708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=21708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=21708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}