{"id":21833,"date":"2022-07-01T08:56:18","date_gmt":"2022-07-01T08:56:18","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=21833"},"modified":"2022-07-01T10:05:21","modified_gmt":"2022-07-01T10:05:21","slug":"treniruote-su-kede-6-pratimai-rutinai-praskaidrinti","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/treniruote-su-kede-6-pratimai-rutinai-praskaidrinti\/","title":{"rendered":"Treniruot\u0117 su k\u0117de \u2013 6 pratimai rutinai praskaidrinti"},"content":{"rendered":"

Sportas namuose da\u017enai pavirsta monotoni\u0161ku d\u0117l \u012frangos tr\u016bkumo. Ta\u010diau norint praskaidrinti treniruo\u010di\u0173 rutin\u0105, neb\u016btina keliauti pirkti naujo sporto inventoriaus \u2013 pabandykite treniruotei panaudoti papras\u010diausi\u0105 k\u0117d\u0119! \u0160tai keli galimi pratimai.<\/p>\n

Kopikas arba \u201emountain climber\u201c<\/strong><\/p>\n

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Atsisukite veidu \u012f k\u0117d\u0119, kojas laikykite klub\u0173 plotyje. Vir\u0161utin\u0119 k\u016bno dal\u012f leiskite k\u0117d\u0117s link, delnus pad\u0117dami ant k\u0117d\u0117s kra\u0161to tiesiai po pe\u010diais. I\u0161tieskite kojas u\u017e sav\u0119s, kulnus pakeldami nuo grind\u0173.<\/p>\n

Prad\u0117kite \u201ekopti \u012f kaln\u0105\u201c: de\u0161in\u012f kel\u012f pritraukite prie de\u0161in\u0117s rankos, v\u0117liau t\u0105 pat\u012f pakartokite su kairiu keliu. Priklausomai nuo j\u016bs\u0173 fizinio pasirengimo, pratimus atlikite savo \u0117jimo grei\u010diu arba intensyviau. Pratimo atlikimo metu nugar\u0105 laikykite tiesi\u0105.<\/p>\n

D\u0117mesys tricepsams \u2013 \u201etriceps dip\u201c<\/strong><\/p>\n

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Atsistokite taip, kad kojos b\u016bt\u0173 klub\u0173 plotyje, o nugara atsukta \u012f k\u0117d\u0119. Atsis\u0117skite ant k\u0117d\u0117s kra\u0161to ir pad\u0117kite delnus \u0161alia pe\u010di\u0173 plotyje. Tai padar\u0119, nuleiskite apatin\u0119 k\u016bno dal\u012f nuo k\u0117d\u0117s, i\u0161tiesdami kojas prie\u0161ais save taip, kad kulnai atsiremt\u0173 \u012f grindis, o koj\u0173 pir\u0161tai b\u016bt\u0173 nukreipti \u012f vir\u0161\u0173.<\/p>\n

L\u0117tai sulenkite alk\u016bnes ir nusileiskite kuo \u017eemiau. Jei jau\u010diate diskomfort\u0105 pe\u010di\u0173 ar rie\u0161\u0173 srityje, suma\u017einkite nusileidimo atstum\u0105. Padarykite pauz\u0119 apa\u010dioje ir v\u0117l gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f.<\/p>\n

Paauk\u0161tintas atsispaudimas<\/strong><\/p>\n

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Atsistokite veidu \u012f k\u0117d\u0119, kojos klub\u0173 plotyje. Nuleiskite vir\u0161utin\u0119 k\u016bno dal\u012f link k\u0117d\u0117s ir pad\u0117kite delnus ant jos tiesiai po pe\u010diais. I\u0161tieskite kojas tiesiai u\u017e sav\u0119s, kad pir\u0161tai b\u016bt\u0173 tvirtai \u012fremti \u012f \u017eem\u0119, o kulnai \u2013 pakelti nuo grind\u0173.<\/p>\n

Atlikite atsispaudimus: sulenkite alk\u016bnes ir l\u0117tai nuleiskite kr\u016btin\u0119 iki k\u0117d\u0117s, kol j\u016bs\u0173 alk\u016bn\u0117s pasieks 90 laipsni\u0173 kamp\u0105. Sugr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f. Pratimo atlikimo metu nugar\u0105 laikykite tiesi\u0105.<\/p>\n

Dalinis prit\u016bpimas<\/strong><\/p>\n

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Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o nugara atsukta \u012f k\u0117d\u0119. Ties kr\u016btine suimkite rankas \u012f kum\u0161t\u012f ir pratimo atlikimo metu laikykite jas tokioje pad\u0117tyje. Kulnus pritraukite prie k\u0117d\u0117s koj\u0173.<\/p>\n

Perkelkite svor\u012f \u012f kulnus, stumkite klubus atgal ir, sulenkdami kelius, nusileiskite \u012f prit\u016bpim\u0105. Nuleiskite s\u0117dmenis prie k\u0117d\u0117s, bet ant jos neatsis\u0117skite. Sugr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f, vir\u0161uje suspausdami s\u0117dmenis.<\/p>\n

\u0160oniniai koj\u0173 sukimai<\/strong><\/p>\n

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\n<\/strong>Atsistokite u\u017e k\u0117d\u0117s taip, kad kair\u0117 koja b\u016bt\u0173 prie k\u0117d\u0117s atlo\u0161o. Kaire ranka \u012fsikibkite \u012f atlo\u0161\u0105, o de\u0161in\u0119 laikykite ant juosmens. I\u0161kelkite de\u0161in\u0119 koj\u0105 \u012f \u0161on\u0105 kuo auk\u0161\u010diau \u2013 tur\u0117tum\u0117te jausti, kaip susitraukia klub\u0173 raumenys. I\u0161 \u0161ios pad\u0117ties prad\u0117kite sukti koj\u0105 pagal laikrod\u017eio rodykl\u0119. Pakartokite sukimus prie\u0161 laikrod\u017eio rodykl\u0119. Nepamir\u0161kite pratim\u0105 atlikti ir su de\u0161ine koja.<\/p>\n

S\u0117dimas atsilenkimas<\/strong><\/p>\n

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Atsis\u0117skite ant k\u0117d\u0117s taip, kad nugara priglust\u0173 prie k\u0117d\u0117s atlo\u0161o. Pad\u0117kite kojas klub\u0173 plotyje ant grind\u0173, rankas suimkite u\u017e galvos, alk\u016bn\u0117s \u2013 nukreiptos \u012f \u0161onus.<\/p>\n

Pakelkite kair\u0119 koj\u0105 nuo grind\u0173, de\u0161in\u0119 alk\u016bn\u0119 nukreipkite link kairiojo kelio ir art\u0117kite su alk\u016bne link kelio, sukdami liemen\u012f. Stenkit\u0117s, kad alk\u016bn\u0117 kuo labiau paliest\u0173 kel\u012f. Pakartokite pratimus su kaire alk\u016bne ir de\u0161iniu keliu. T\u0119skite pakaitomis.<\/p>\n

Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117
\nNuotraukos: self.com, dailyburn.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Sportas namuose da\u017enai pavirsta monotoni\u0161ku d\u0117l \u012frangos tr\u016bkumo. Ta\u010diau norint praskaidrinti treniruo\u010di\u0173 rutin\u0105, neb\u016btina keliauti pirkti naujo sporto inventoriaus \u2013\u2026<\/p>\n","protected":false},"author":9,"featured_media":21844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-21833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21833","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=21833"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21833\/revisions"}],"predecessor-version":[{"id":21845,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21833\/revisions\/21845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/21844"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=21833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=21833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=21833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}