{"id":22574,"date":"2022-09-30T07:54:02","date_gmt":"2022-09-30T07:54:02","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22574"},"modified":"2022-09-30T07:54:02","modified_gmt":"2022-09-30T07:54:02","slug":"treniruote-apatinei-kuno-daliai-besiskundziantiems-keliu-skausmu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/treniruote-apatinei-kuno-daliai-besiskundziantiems-keliu-skausmu\/","title":{"rendered":"Treniruot\u0117 apatinei k\u016bno daliai besiskund\u017eiantiems keli\u0173 skausmu"},"content":{"rendered":"<p>M\u0117gstantys sportuoti \u017eino, kad prit\u016bpimai \u2013 vieni geriausi\u0173 apatin\u0117s k\u016bno dalies stiprinimo pratim\u0173. Deja, j\u0173 nerekomenduojama atlikti, jei turite problem\u0173 su keliais. Pristatome jums kelet\u0105 itin efektyvi\u0173 apatin\u0117s k\u016bno dalies stiprinimo pratim\u0173, jei skund\u017eiat\u0117s keli\u0173 skausmu ir jautrumu.<\/p>\n<p>Atliekant \u0161i\u0105 keturi\u0173 pratim\u0173 mank\u0161t\u0105, prireiks treniruo\u010di\u0173 kilim\u0117lio, poros jums tinkamo svorio svarmen\u0173 ir neilgos u\u017edaros kilpos elastin\u0117s\u00a0gumos\u00a0juostos. Pradedam!<\/p>\n<p><strong>Rumuni\u0161ka mirties trauka \u2013 <em>Romanian Deadlift<\/em><\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"Dumbbell Romanian Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UsOjCcxSJaI?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>Atsistokite taip, kad j\u016bs\u0173 kojos b\u016bt\u0173 klub\u0173 plotyje, kiekvienoje rankoje prie \u0161laun\u0173 laikykite po svarmen\u012f.<\/p>\n<p>\u0160iek tiek sulenkite kelius, kad j\u016bs\u0173 k\u016bno a\u0161is b\u016bt\u0173 ties klubais ir stumkite u\u017epakaliuk\u0105 atgal, o rankas leiskite \u017eemyn.<\/p>\n<p>Pratimo metu laikykite nugar\u0105 tiesi\u0105. Lenkiantis, j\u016bs\u0173 liemuo turi b\u016bti beveik lygiagretus grindims, o svoriai turi siekti j\u016bs\u0173 blauzdas.<\/p>\n<p>Laikydami korpus\u0105 \u012ftempt\u0105, spauskite kulnus \u012f \u017eem\u0119 ir kelkite svorius auk\u0161tyn, kad atsistotum\u0117te tiesiai. Keldami svarmenis, laikykite juos \u0161alia blauzd\u0173.<\/p>\n<p>Atsistoj\u0119, padarykite pauz\u0119, kurios metu \u012ftempkite s\u0117dmenis. Atlikite 10\u201312 toki\u0173 pakartojim\u0173. Pails\u0117j\u0119 1\u20132 minutes, atlikite dar dvi tokias pratim\u0173 sesijas.<\/p>\n<p><strong>Atbulinis \u012ft\u016bpstas \u2013 <em>Reverse Lunge<\/em><\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"How To Reverse Lunge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xrPteyQLGAo?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>Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, korpus\u0105 laikykite \u012ftempt\u0105.<\/p>\n<p>Kaire koja \u017eenkite \u017eingsn\u012f atgal ir nusileiskite ant kair\u0117s kojos kelio. \u00a0Jei norite papildomo kr\u016bvio, \u012f kiekvien\u0105 rank\u0105 paimkite po svarel\u012f.<\/p>\n<p>Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir atlikite \u012ft\u016bpst\u0105 de\u0161ine koja. Atlikite 5\u20138 pakartojimus su kiekviena koja ir padar\u0119 1\u20132 minu\u010di\u0173 pertrauk\u0105, padarykite dar dvi tokias pratim\u0173 sesijas.<\/p>\n<p>Darydami \u012ft\u016bpst\u0105, steb\u0117kite, kad abu keliai b\u016bt\u0173 sulenkti 90 laipsni\u0173 kampu. Susikoncentruokite \u012f tai, kad atliekant pratim\u0105 korpusas b\u016bt\u0173 \u012ftemptas, o klubai \u2013 ties\u016bs, neatki\u0161kite u\u017epakalio.<\/p>\n<p>Jei nesinaudosite svareliais, gali b\u016bti naudinga laikyti rankas ant klub\u0173, kad \u012fsitikintum\u0117te, jog klubai n\u0117ra pasvir\u0119 \u012f \u0161on\u0105 arba \u012f priek\u012f.<\/p>\n<p><strong>Vieno kojos s\u0117dmen\u0173 \u201etiltelis\u201c \u2013 <em>Single-Leg Glute Bridge<\/em><\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"Single-Leg Glute Bridges: Improve Symmetry\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/z4J188sFD4g?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>Atsigulkite ant nugaros, sulenkite kelius, o p\u0117das priglauskite prie grind\u0173. Laikydami rankas prie \u0161on\u0173, pabandykite pir\u0161t\u0173 galiukais kaip \u012fmanoma labiau priart\u0117ti prie kuln\u0173. Tai atlik\u0119, prispauskite apatin\u0119 nugaros dal\u012f prie grind\u0173.<\/p>\n<p>I\u0161 \u0161ios pad\u0117ties pakelkite kair\u0119 koj\u0105 nuo grind\u0173 ir i\u0161tieskite j\u0105. Tuo tarpu de\u0161in\u0117s kojos klubus kelkite auk\u0161tyn. Auk\u0161\u010diausiame ta\u0161ke \u012ftempkite korpus\u0105 ir suspauskite s\u0117dmenis. L\u0117tai nuleiskite klubus atgal.<\/p>\n<p>Atlikite 10\u201312 pakartojim\u0173 su kiekviena koja. Padar\u0119 1\u20132 minu\u010di\u0173 pertrauk\u0105, atlikite dar dvi tokias pratim\u0173 sesijas.<\/p>\n<p><strong>Pratimas \u201eMoliuskas\u201c \u2013 <em>Clamshell<\/em><\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"Core Exercise: Clam Shells\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tQ6pqITQx_Q?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>Atsigulkite ant kairiojo \u0161ono, kad keliai ir kulk\u0161nys b\u016bt\u0173 paguldyti vienas ant kito, atsiremkite ant kair\u0117s rankos dilbio arba pasid\u0117kite rank\u0105 po galva. Sulenkite kelius 90 laipsni\u0173 kampu ir u\u017esid\u0117kite elastin\u0119 juost\u0105 ant \u0161laun\u0173 \u0161iek tiek vir\u0161 keli\u0173.<\/p>\n<p>Laikydami kojas kartu, pakelkite de\u0161in\u012fj\u012f kel\u012f, tada l\u0117tai nuleiskite j\u012f atgal, kad jis atsidurt\u0173 tiesiai po kairiuoju.<\/p>\n<p>Atlikdami \u0161\u012f pratim\u0105 sutelkite d\u0117mes\u012f \u012f tai, kad j\u016bs\u0173 korpusas b\u016bt\u0173 \u012fsitemp\u0119s, o nugara \u2013 tiesi. Stenkit\u0117s nesilenkti \u012f priek\u012f ir nesiriesti atgal.<\/p>\n<p>Atlikite 20 pakartojim\u0173 su kiekviena puse. Padar\u0119 30 sekund\u017ei\u0173 pertrauk\u0105, atlikite dar dvi tokias pratim\u0173 sesijas.<\/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>M\u0117gstantys sportuoti \u017eino, kad prit\u016bpimai \u2013 vieni geriausi\u0173 apatin\u0117s k\u016bno dalies stiprinimo pratim\u0173. Deja, j\u0173 nerekomenduojama atlikti, jei turite problem\u0173\u2026<\/p>\n","protected":false},"author":9,"featured_media":22575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-22574","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\/22574","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=22574"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22574\/revisions"}],"predecessor-version":[{"id":22576,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22574\/revisions\/22576"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22575"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}