{"id":22157,"date":"2022-08-09T09:36:05","date_gmt":"2022-08-09T09:36:05","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22157"},"modified":"2022-08-09T09:36:22","modified_gmt":"2022-08-09T09:36:22","slug":"jauciate-itampa-kune-idarbinkite-putu-voleli","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/jauciate-itampa-kune-idarbinkite-putu-voleli\/","title":{"rendered":"Jau\u010diate \u012ftamp\u0105 k\u016bne \u2013 \u201e\u012fdarbinkite\u201c put\u0173 volel\u012f"},"content":{"rendered":"<p>Masa\u017einis put\u0173 volelis \u2013 puiki priemon\u0117, skirta mal\u0161inti skausmui ir raumen\u0173 \u012ftampai tiek po treniruot\u0117s, tiek po ilgos darbo dienos. O taip pat juo galima prad\u0117ti ir ap\u0161ilim\u0105 prie\u0161 sport\u0105, tad tikrai verta investuoti \u012f \u0161\u012f daikt\u0105 ir, \u017einoma, susipa\u017einti su m\u016bs\u0173 paruo\u0161tais pratimais.<\/p>\n<p>Masa\u017einis volelis puikiai tinka atpalaiduoti pavargusius raumenis po treniruot\u0117s, nes juos masa\u017euojant, suma\u017e\u0117ja u\u017edegimas, atsirandantis raumen\u0173 atsistatymo proceso metu.<\/p>\n<p>Volelis taip pat gali b\u016bti gera pagalbin\u0117 priemon\u0117 \u017emon\u0117ms, kurie dirba s\u0117dim\u0105 darb\u0105 ir d\u0117l to jau\u010dia nugaros, sprando, kaklo \u012ftamp\u0105 bei skausmus, o taip pat tiems, kurie turi blog\u0105 laikysen\u0105 ir s\u0105nari\u0173 problem\u0173. Po tokio masa\u017eo pager\u0117ja viso jungiamojo audinio: raumen\u0173, s\u0105nari\u0173 ir fascijos (jungiamojo audinio pluo\u0161to, supan\u010dio m\u016bs\u0173 kaulus, raumenis, organus ir kraujagysles)\u00a0kraujotaka bei elastingumas.<\/p>\n<p>\u0160\u012f volel\u012f galite naudoti ir ap\u0161ilimui. Juo i\u0161masa\u017euoti raumenys ma\u017eiau link\u0119 \u012f traumas, nes masa\u017eo metu jie yra i\u0161tempiami, tampa elastingesni.<\/p>\n<p><strong>Atpalaiduokite keturgalvius \u0161laun\u0173 raumenis<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-1\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Keturgalviai-\u0161laun\u0173.mp4?_=1\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Keturgalviai-\u0161laun\u0173.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Keturgalviai-\u0161laun\u0173.mp4<\/a><\/video><\/div>\n<p>Atsigulkite \u012f lentos pad\u0117t\u012f, atsiremkite ant dilbi\u0173. Volel\u012f pad\u0117kite po \u0161launimis ir prad\u0117kite juo ried\u0117ti pirmyn-atgal nuo klub\u0173 lenkiam\u0173j\u0173 s\u0105nari\u0173 link keli\u0173. Vir\u0161utin\u0117 j\u016bs\u0173 k\u016bno dalis turi b\u016bti stabili: pilvo presas \u012ftemptas, o stuburas \u2013 tiesus. Pratim\u0105 darykite apie 30 s.<\/p>\n<p>Atlikdami visus \u0161iuos m\u016bs\u0173 pateiktus pratimus, atkreipkite d\u0117mes\u012f \u012f kv\u0117pavim\u0105 \u2013 pasistenkite i\u0161kv\u0117pti kas kart\u0105, kai jausite nemaloni\u0105 \u012ftamp\u0105. Jei norite didesnio efekto, pajut\u0119 \u012ftamp\u0105, pamasa\u017euokite tik t\u0105 vien\u0105 viet\u0105 daugiau kart\u0173.<\/p>\n<p><strong>Atpalaiduokite klubus<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-2\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Klub\u0173-jungiamieji.mp4?_=2\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Klub\u0173-jungiamieji.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Klub\u0173-jungiamieji.mp4<\/a><\/video><\/div>\n<p>Atsigulkite \u012f lentos pad\u0117t\u012f, atsiremkite ant dilbi\u0173. Vir\u0161utin\u0117 j\u016bs\u0173 k\u016bno dalis turi b\u016bti stabili: pilvo presas \u012ftemptas, o stuburas \u2013 tiesus. Volel\u012f pad\u0117kite po de\u0161iniu klubo linkiu, o kair\u0119 koj\u0105 \u2013 sulenkt\u0105 \u012f \u0161on\u0105. Atsir\u0117m\u0119 ant dilbi\u0173, prad\u0117kite l\u0117tai ried\u0117ti auk\u0161tyn ir \u017eemyn klubo linkyje, o taip pat i\u0161 vienos pus\u0117s \u012f kit\u0105, ypating\u0105 d\u0117mes\u012f skirdami jautriems ta\u0161kams. Pratim\u0105 atlikite apie 30 s. Tiek pat laiko kartokite ir su kairiu klubu.<\/p>\n<p><strong>Atpalaiduokite blauzdas<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-3\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Blauzdos.mp4?_=3\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Blauzdos.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Blauzdos.mp4<\/a><\/video><\/div>\n<p>Atsis\u0117skite ant grind\u0173 i\u0161tiestomis kojomis, o put\u0173 volel\u012f pad\u0117kite po blauzdomis. Pakelkite savo k\u016bn\u0105 ant rank\u0173 ir sukry\u017eiuokite kair\u0119 koj\u0105 per de\u0161in\u0119, kad padidintum\u0117te spaudim\u0105. Rankomis judindami k\u016bn\u0105, l\u0117tai\u00a0 judinkite volel\u012f po blauzda pirmyn ir atgal. Pratim\u0105 atlikite apie 30 s. Tiek pat laiko kartokite ir su kaire blauzda.<\/p>\n<p><strong>Atpalaiduokite \u0161launies rai\u0161\u010dius<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-4\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160launys.mp4?_=4\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160launys.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160launys.mp4<\/a><\/video><\/div>\n<p>Atsis\u0117skite ant grind\u0173 i\u0161tiestomis kojomis, ta\u010diau \u0161\u012f kart\u0105 put\u0173 volel\u012f pad\u0117kite po \u0161launimis. Pakelkite k\u016bn\u0105 auk\u0161tyn ant rank\u0173, volel\u012f pad\u0117kite po de\u0161in\u0117s kojos \u0161launimis, o kair\u0119 koj\u0105 sulenkite. Prad\u0117kite l\u0117tai ried\u0117ti voleliu auk\u0161tyn-\u017eemyn tarp keli\u0173 ir s\u0117dmen\u0173. Pratim\u0105 atlikite apie 30 s. Tiek pat laiko kartokite ir su kaire \u0161launimi. Nor\u0117dami padidinti spaudim\u0105, galite sukelti vien\u0105 koj\u0105 ant kitos.<\/p>\n<p><strong>Atpalaiduokite iliotibialin\u0119 juost\u0105<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-5\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160onin\u0117-juosta.mp4?_=5\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160onin\u0117-juosta.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/\u0160onin\u0117-juosta.mp4<\/a><\/video><\/div>\n<p>Iliotibialin\u0117 juosta eina palei i\u0161orin\u0119 \u0161launies dal\u012f nuo klubo iki kelio \u2013 pamasa\u017euokite ir j\u0105. Atsigulkite ant de\u0161iniojo \u0161ono, pasiremkite de\u0161iniu dilbiu ir kaire pla\u0161taka. Putplas\u010dio volel\u012f pad\u0117kite po de\u0161iniu \u0161launies \u0161onu ir prad\u0117kite l\u0117tai ried\u0117ti putplas\u010dio voleliu ant de\u0161in\u0117s iliotibialin\u0117s juostos tarp kelio ir s\u0117dmen\u0173, sustodami ties jautriomis vietomis. Pratim\u0105 atlikite apie 30 s. Tiek pat laiko kartokite ir su kaire iliotibialine juosta.<\/p>\n<p><strong>Atpalaiduokite vir\u0161utin\u0119 nugaros dal\u012f<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-6\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Nugara.mp4?_=6\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Nugara.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Nugara.mp4<\/a><\/video><\/div>\n<p>Atsigulkite ant nugaros, volel\u012f pad\u0117kite po vir\u0161utine nugaros dalimi. Sulenkite kelius, pad\u0117kite p\u0117das ant grind\u0173, o rankas nuleiskite prie \u0161on\u0173 arba sukry\u017eiuokite ant kr\u016btin\u0117s. L\u0117tai prad\u0117kite ried\u0117ti auk\u0161tyn-\u017eemyn tarp apatin\u0117s kaklo dalies ir nugaros vidurio. Pratim\u0105 atlikite apie 30 s.<\/p>\n<p><strong>Atpalaiduokite kakl\u0105<\/strong><\/p>\n<div style=\"width: 400px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22157-7\" width=\"400\" height=\"400\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Kaklas.mp4?_=7\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Kaklas.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/08\/Kaklas.mp4<\/a><\/video><\/div>\n<p>Pad\u0117kite put\u0173 volel\u012f po kaklu, kur jis jungiasi su galva. L\u0117tai pasukite galv\u0105 \u012f de\u0161in\u0119, u\u017elaikydami ten, kur jau\u010diate \u012ftamp\u0105. I\u0161kv\u0117pkite ir pasukite galv\u0105 \u012f kair\u0119. Pratim\u0105 atlikite apie 30 s.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em>Nuotraukos: Les Mills<br \/>\nIliustracijos: www.healthline.com<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Masa\u017einis put\u0173 volelis \u2013 puiki priemon\u0117, skirta mal\u0161inti skausmui ir raumen\u0173 \u012ftampai tiek po treniruot\u0117s, tiek po ilgos darbo dienos.\u2026<\/p>\n","protected":false},"author":9,"featured_media":22164,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[165,14],"class_list":["post-22157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-manksta","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22157","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=22157"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22157\/revisions"}],"predecessor-version":[{"id":22165,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22157\/revisions\/22165"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22164"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}