{"id":22092,"date":"2022-08-03T07:43:36","date_gmt":"2022-08-03T07:43:36","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22092"},"modified":"2022-08-03T07:46:34","modified_gmt":"2022-08-03T07:46:34","slug":"8-pratimai-skirti-kiekvienam-ranku-raumeniui-stiprinti","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/8-pratimai-skirti-kiekvienam-ranku-raumeniui-stiprinti\/","title":{"rendered":"8 pratimai, skirti kiekvienam rank\u0173 raumeniui stiprinti"},"content":{"rendered":"

Jei j\u016bs\u0173 \u0161ios vasaros tikslas \u2013 tvirtos rankos, jums tereikia poros savo paj\u0117gumui tinkam\u0173 svarmen\u0173, tinkam\u0173 pratim\u0173 s\u0105ra\u0161o ir \u0161iek tiek motyvacijos. I\u0161studijuokite, kaip atlikti \u0161iuos paprastus pratimus \u2013 ir pirmyn!<\/p>\n

    \n
  1. Bicepsams \u2013 bicep curl<\/strong><\/li>\n<\/ol>\n

    \"\"<\/p>\n

    Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje. Kiekvienoje rankoje laikykite po savo paj\u0117gumui tinkam\u0105 svarmen\u012f. Pratim\u0105 prad\u0117kite, kai svarmenys bus prie \u0161laun\u0173, delnai atsukti \u012f priek\u012f, o alk\u016bn\u0117s \u2013 tarsi \u201epriklijuotos\u201c prie klub\u0173. I\u0161 tokios pozicijos kelkite svarmenis link pe\u010di\u0173. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

      \n
    1. Plaktuko pratimas \u2013 hummer curl<\/strong><\/li>\n<\/ol>\n

      \"\"<\/p>\n

      Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o rankos \u2013 \u0161onuose. Delnai tur\u0117t\u0173 b\u016bti atsukti \u012f klub\u0173 pus\u0119, alk\u016bn\u0117s prispaustos prie k\u016bno. Kiekvienoje rankoje laikykite po savo paj\u0117gumui tinkam\u0105 svarmen\u012f. I\u0161 tokios pad\u0117ties pakelkite svarmenis prie pe\u010di\u0173. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

        \n
      1. Pla\u010diai \u012f \u0161onus \u2013 wide curl<\/strong><\/li>\n<\/ol>\n

        \"\"<\/p>\n

        Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje. Kiekvienoje rankoje laikykite po savo paj\u0117gumui tinkam\u0105 svarmen\u012f. Alk\u016bnes prispauskite prie k\u016bno, delnus nukreipkite \u012f kambario sienas ir tokioje pad\u0117tyje kelkite svarmenis prie pe\u010di\u0173. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

          \n
        1. Sulenkto tricepso tiesimas \u2013 bent-over tricep extension<\/strong><\/li>\n<\/ol>\n

          \"\"<\/p>\n

          Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o rankos \u2013 \u0161onuose, delnai nukreipti \u012f klubus. Kiekvienoje rankoje laikykite po savo paj\u0117gumui tinkam\u0105 svarmen\u012f. \u0160iek tiek sulenkite kelius ir palenkite liemen\u012f \u012f priek\u012f, kol k\u016bnas bus ma\u017edaug 45 laipsni\u0173 kampu su \u017eeme. Tokioje pad\u0117tyje i\u0161kelkite \u017eastus auk\u0161tyn, alk\u016bnes laikykite prie \u0161on\u0173, o dilbius tieskite u\u017e sav\u0119s, kol visa ranka i\u0161sities ir bus lygiagreti grindims. L\u0117tai nuleiskite dilbius \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

            \n
          1. Tricepso tiesimas vir\u0161 galvos \u2013 overhead tricep extension<\/strong><\/li>\n<\/ol>\n

            \"\"<\/strong><\/p>\n

            Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o rankos \u2013 \u0161onuose. Abiem rankom suimkite savo paj\u0117gumui tinkamus svarmenis ir kelkite rankas vir\u0161 galvos, kol rankos bus tiesios. Alk\u016bnes palikite \u0161iek tiek sulenktas. Delnai turi b\u016bti nukreipti vienas \u012f kit\u0105. Jei prad\u017eioje \u0161is pratimas atrodo per sunkus, naudokite tik vien\u0105 svarmen\u012f. Laikydami alk\u016bnes ir \u017east\u0105 aus\u0173 lygyje, l\u0117tai nuleiskite dilbius, kad svoriai atsidurt\u0173 \u0161iek tiek u\u017e galvos. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

              \n
            1. Tricepso \u201epanardinimas\u201c \u2013<\/strong> tricep dip<\/strong><\/li>\n<\/ol>\n

              \"\"<\/strong><\/p>\n

              Atsis\u0117skite ant stabilios k\u0117d\u0117s, sofos ar suolo. Rankomis, ma\u017edaug pe\u010di\u0173 plotyje, suimkite jo s\u0117dyn\u0119, kad pir\u0161tai b\u016bt\u0173 atsukti \u012f priek\u012f. I\u0161tieskite kojas prie\u0161ais save, pad\u0117kite p\u0117das ant grind\u0173 taip, kad j\u016bs\u0173 keliai sudaryt\u0173 90 laipsni\u0173 kamp\u0105 \u2013\u00a0 keliai tur\u0117t\u0173 atsidurti ma\u017edaug vir\u0161 kuln\u0173. Nuslinkite nuo k\u0117d\u0117s ar suolo taip, kad remtum\u0117t\u0117s tik rankomis ir kojomis, o rankas laikykite beveik i\u0161tiestas. Sulenkite alk\u016bnes ir, laikydami nugar\u0105 kuo ar\u010diau k\u0117d\u0117s ar suolo, l\u0117tai nuleiskite k\u016bn\u0105 link grind\u0173, kol alk\u016bn\u0117s bus ma\u017edaug 90 laipsni\u0173 kampu. Kelkite rankomis savo svor\u012f \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

                \n
              1. Pe\u010di\u0173 suvedimas \u2013 shoulder press <\/strong><\/li>\n<\/ol>\n

                \"\"<\/p>\n

                Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o rankos \u2013 \u0161onuose. Abiem rankom suimkite savo paj\u0117gumui tinkamus svarmenis ir pakelkite juos tiesiai vir\u0161 pe\u010di\u0173, delnais \u012f priek\u012f, ma\u017edaug aus\u0173 lygyje. Alk\u016bnes sulenkite ma\u017edaug 90 laipsni\u0173 kampu. I\u0161 \u0161ios pradin\u0117s pad\u0117ties i\u0161tieskite rankas per alk\u016bnes, kad svoriai i\u0161kilt\u0173 vir\u0161 galvos lygio. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir kartokite pratim\u0105.<\/p>\n

                  \n
                1. Pak\u0117limai i\u0161 priekio \u012f \u0161on\u0105 \u2013 front to lateral raises<\/strong><\/li>\n<\/ol>\n

                  \"\"<\/p>\n

                  Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, o rankos \u2013 \u0161onuose, delnai atsukti \u012f klubus. Abiem rankom suimkite savo paj\u0117gumui tinkamus svarmenis. Laikydami delnus nukreiptus \u017eemyn, pakelkite svarmenis tiesiai prie\u0161ais kr\u016btin\u0119 iki pe\u010di\u0173 lygio. Laikykite svarmenis apie sekund\u0119, tada i\u0161tieskite rankas \u012f \u0161onus, kad jos atsidurt\u0173 \u0161iek tiek \u017eemiau pe\u010di\u0173 lygio. Nuleiskite rankas \u0161onuose ir pakartokite pratim\u0105 taip, kad \u0161\u012f kart\u0105 pirmiausia i\u0161tiestum\u0117te rankas \u012f \u0161onus, o tada jos atsidurt\u0173 prie\u0161ais kr\u016btin\u0117s l\u0105st\u0105. Galiausiai nuleiskite rankas \u017eemyn prie \u0161laun\u0173 ir kartokite pratim\u0105.<\/p>\n

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

                  Jei j\u016bs\u0173 \u0161ios vasaros tikslas \u2013 tvirtos rankos, jums tereikia poros savo paj\u0117gumui tinkam\u0173 svarmen\u0173, tinkam\u0173 pratim\u0173 s\u0105ra\u0161o ir \u0161iek\u2026<\/p>\n","protected":false},"author":9,"featured_media":22101,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42],"class_list":["post-22092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22092","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=22092"}],"version-history":[{"count":3,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22092\/revisions"}],"predecessor-version":[{"id":22104,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22092\/revisions\/22104"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22101"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}