{"id":22610,"date":"2022-10-06T06:34:14","date_gmt":"2022-10-06T06:34:14","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22610"},"modified":"2022-10-06T06:34:14","modified_gmt":"2022-10-06T06:34:14","slug":"5-jegos-pratimai-su-svarmenimis-skirti-begikams","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-jegos-pratimai-su-svarmenimis-skirti-begikams\/","title":{"rendered":"5 j\u0117gos pratimai su svarmenimis, skirti b\u0117gikams"},"content":{"rendered":"<p>Puikiai suprantame, kad u\u017ekiet\u0117jusiems b\u0117gikams n\u0117ra nieko mielesnio nei prasib\u0117gimas savo pam\u0117gtu mar\u0161rutu, ta\u010diau kartais verta i\u0161keisti mylim\u0105 tras\u0105 \u012f j\u0117gos treniruot\u0119 namuose, kuri gali b\u016bti ne ma\u017eiau naudinga \u201eb\u0117gimo\u201c raumenims. \u0160i m\u016bs\u0173 si\u016bloma 5 pratim\u0173 treniruot\u0117, atliekama reguliariai, gali pagerinti j\u016bs\u0173 b\u0117gimo greit\u012f ir sustiprinti i\u0161tverm\u0119, jau nekalbant apie tai, kad pasirink\u0119 j\u0105, suma\u017einsite traum\u0173 tikimyb\u0119.<\/p>\n<p><strong>\u012et\u016bpstai su svarmenimis \u2013 <\/strong><strong><em>Forward weighted lunge<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22611\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1-600x577.jpg\" alt=\"\" width=\"600\" height=\"577\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1-600x577.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Laikydami svarmen\u012f de\u0161in\u0117je rankoje, i\u0161tieskite kair\u0119 rank\u0105 \u012f \u0161on\u0105 (A paveiksl\u0117lis).<\/p>\n<p>Sutvirtin\u0119 savo korpus\u0105, pastatykite kairi\u0105j\u0105 koj\u0105 \u012f priek\u012f, laikydami priekin\u012f kel\u012f 90 laipsni\u0173 kampu. \u012esitikin\u0119, kad de\u0161in\u0117 koja yra pakelta nuo grind\u0173, j\u016bs\u0173 korpusas \u2013 tvirtas, o klubai \u2013 stabil\u016bs, atlikite \u012ft\u016bpst\u0105 (B paveiksl\u0117lis).<\/p>\n<p>Tai padar\u0119, gr\u0105\u017einkite priekin\u0119 koj\u0105 \u012f stovim\u0105 pozicij\u0105 ir toliau kartokite veiksm\u0105 ta pa\u010dia koja. Pratim\u0105 atlikite 40 sekund\u017ei\u0173. Tada pakartokite pratim\u0105 de\u0161ine koja, pails\u0117kite 20 sekund\u017ei\u0173 ir pakartokite pratim\u0173 serij\u0105.<\/p>\n<p><strong>Svarmens supimas viena ranka \u2013 <\/strong><strong><em>Single-arm kettlebell swing<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22612\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2-600x527.jpg\" alt=\"\" width=\"600\" height=\"527\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2-600x527.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Pratim\u0105 prad\u0117kite, laikydami kojas pe\u010di\u0173 plotyje ir prie\u0161ais save ant grind\u0173 pad\u0117j\u0119 svarmen\u012f. Pasilenkite taip, lyg u\u017epakaliu bandytum\u0117te pasiekti sien\u0105 u\u017e sav\u0119s. I\u0161laikykite plok\u0161\u010di\u0105 nugar\u0105, kair\u0119 rank\u0105 i\u0161tieskite \u012f \u0161on\u0105. De\u0161ine ranka suimkite svarmen\u012f ir patraukite j\u012f atgal tarp koj\u0173, lyg ir juo nor\u0117tum\u0117te priart\u0117ti prie esamos ar \u012fsivaizduojamos sienos (A paveiksl\u0117lis).<\/p>\n<p>Pasukite klubus \u012f priek\u012f ir svarmen\u012f pakelkite \u012f pe\u010di\u0173 auk\u0161t\u012f (B paveiksl\u0117lis). J\u016bs\u0173 rankos turi b\u016bti atpalaiduotos, o judesys turi b\u016bti atliekamas i\u0161 klub\u0173, ne i\u0161 rank\u0173.<\/p>\n<p>Pratim\u0105 atlikite 40 sekund\u017ei\u0173. Tada pakartokite pratim\u0105 kaire ranka, pails\u0117kite 20 sekund\u017ei\u0173 ir pakartokite pratim\u0173 serij\u0105.<\/p>\n<p><strong>Svarmens vilkimas \u201elentos\u201c pozicijoje \u2013 <\/strong><strong><em>Plank drag-throughs<\/em><\/strong><strong>\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22613\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-600x598.jpg\" alt=\"\" width=\"600\" height=\"598\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-600x598.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-400x400.jpg 400w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Prad\u0117kite nuo \u201elentos\u201c pad\u0117ties i\u0161tiestomis rankomis taip, kad pe\u010diai b\u016bt\u0173 tiesiai vir\u0161 rie\u0161\u0173, o p\u0117dos b\u016bt\u0173 \u0161iek tiek labiau i\u0161skleistos nei pe\u010di\u0173 plotyje.<\/p>\n<p>Pad\u0117kite svarmen\u012f tiesiai u\u017e kair\u0117s rankos. Sutvirtinkite korpus\u0105 ir de\u0161ine ranka pa\u0117m\u0119 svarmen\u012f, perkelkite j\u012f i\u0161 kair\u0117s \u012f de\u0161in\u0119 (A paveiksl\u0117lis).<\/p>\n<p>Pad\u0117kite rank\u0105 atgal ant grind\u0173 ir pakartokite vilkim\u0105 i\u0161 de\u0161in\u0117s \u012f kair\u0119 (B paveiksl\u0117lis).<\/p>\n<p>Pratim\u0105 atlikite 40 sekund\u017ei\u0173. Tada pakartokite pratim\u0105 kaire ranka, pails\u0117kite 20 sekund\u017ei\u0173 ir pakartokite pratim\u0173 serij\u0105.<\/p>\n<p><strong>Vienos kojos rumuni\u0161ka mirties trauka \u2013 <em>Single-leg Romanian deadlifts<\/em>\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22614\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4-572x600.jpg\" alt=\"\" width=\"572\" height=\"600\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4-572x600.jpg 572w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4.jpg 768w\" sizes=\"auto, (max-width: 572px) 100vw, 572px\" \/><\/p>\n<p>Atsistokite, kair\u0119 p\u0117d\u0105 laikykite vienoje linijoje su de\u0161iniuoju kulnu, pakelkite kair\u0117s kojos p\u0117d\u0105 ant pir\u0161t\u0173 gal\u0173. Laikykite svarmen\u012f de\u0161in\u0117je rankoje taip, kad de\u0161in\u0117s pla\u0161takos pir\u0161tai b\u016bt\u0173 atsukti \u012f de\u0161in\u0119 \u0161laun\u012f. I\u0161tieskite kair\u0119 rank\u0105 \u012f \u0161on\u0105, kad i\u0161laikytum\u0117te pusiausvyr\u0105.<\/p>\n<p>Stumkite u\u017epakaliuk\u0105 atgal taip, kad j\u016bs\u0173 k\u016bno a\u0161is b\u016bt\u0173 ties klubais, laikykite nugar\u0105 tiesi\u0105. Leiskite svarmen\u012f \u017eemyn, kol pasieksite de\u0161in\u0119 blauzd\u0105 (A paveiksl\u0117lis).<\/p>\n<p>Nuleid\u0119 svarmen\u012f, padarykite nedidel\u0119 pauz\u0119, tada i\u0161 klub\u0173 kelkit\u0117s auk\u0161tyn, o atsistoj\u0119 suspauskite s\u0117dmenis (B paveiksl\u0117lis).<\/p>\n<p>Pratim\u0105 atlikite 40 sekund\u017ei\u0173. Tada pakartokite pratim\u0105 kaire ranka, pails\u0117kite 20 sekund\u017ei\u0173 ir pakartokite pratim\u0173 serij\u0105.<\/p>\n<p><strong>\u017dygiavimas su svarmenimis \u2013\u00a0 <\/strong><strong><em>Front-rack dumbbell march<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22615\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5-600x436.jpg\" alt=\"\" width=\"600\" height=\"436\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5-600x436.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje. Ant abiej\u0173 pe\u010di\u0173 pad\u0117kite po svarmen\u012f, tada sutvirtinkite savo korpus\u0105. Pakelkite de\u0161in\u012fj\u012f kel\u012f iki klub\u0173 auk\u0161\u010dio (A paveiksl\u0117lis), palaikykite ir gr\u012f\u017ekite \u012f stovim\u0105 pozicij\u0105.<\/p>\n<p>\u017dingsniuokite, kaitaliodami kojas, apie pusantros minut\u0117s (B paveiksl\u0117lis), tada pails\u0117kite apie 30 sekund\u017ei\u0173 ir pakartokite pratim\u0105.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> Iliustracijos: www.womensfitness.co.uk<br \/>\nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Puikiai suprantame, kad u\u017ekiet\u0117jusiems b\u0117gikams n\u0117ra nieko mielesnio nei prasib\u0117gimas savo pam\u0117gtu mar\u0161rutu, ta\u010diau kartais verta i\u0161keisti mylim\u0105 tras\u0105 \u012f\u2026<\/p>\n","protected":false},"author":9,"featured_media":22616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-22610","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\/22610","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=22610"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22610\/revisions"}],"predecessor-version":[{"id":22617,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22610\/revisions\/22617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22616"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}