{"id":22704,"date":"2022-10-20T06:41:04","date_gmt":"2022-10-20T06:41:04","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22704"},"modified":"2022-10-20T06:41:04","modified_gmt":"2022-10-20T06:41:04","slug":"tvirtas-uzpakaliukas-su-6-superpratimais","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/tvirtas-uzpakaliukas-su-6-superpratimais\/","title":{"rendered":"Tvirtas u\u017epakaliukas su 6 superpratimais"},"content":{"rendered":"<p>Planuojant treniruot\u0119 namuose, da\u017eniausiai pagalvojame apie tvirtesnes kojas, rankas, pilvo pres\u0105, o s\u0117dmenys paprastai b\u016bna pamir\u0161tami. Galb\u016bt taip yra tod\u0117l, kad manome, jog pratimai daro ma\u017eai \u012ftakos m\u016bs\u0173 u\u017epakaliuko formai. Ta\u010diau taip n\u0117ra \u2013 keletas savai\u010di\u0173 nuo\u0161irdaus darbo ir tur\u0117site akivaizd\u017eiai sutvirt\u0117jusius s\u0117dmenis. Si\u016blome i\u0161bandyti \u0161iuos paprastus u\u017epakaliuko treniravimo pratimus, kurie tikrai veikia.<\/p>\n<p><strong>Atbulinis \u012ft\u016bpstas su pa\u0161okimu \u2013<\/strong><strong>\u00a0<em>Reverse Lunge With Knee Drive<\/em> (1)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-1\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1.mp4?_=1\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1.mp4<\/a><\/video><\/div>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Atsistokite \u012f \u201estarto pozicij\u0105\u201c. J\u016bs\u0173 de\u0161in\u0117 koja turi b\u016bti sulenkta 90 laipsni\u0173 kampu ir pastatyta ant kilim\u0117lio, o kair\u0117 \u2013 tokiu pat kampu, ta\u010diau paguldyta ant kilim\u0117lio. Liemuo tur\u0117t\u0173 b\u016bti lygiagretus grindims, de\u0161in\u0117 ranka ant de\u0161in\u0117s \u0161launies, o kair\u0117 ranka i\u0161tiesta, jos pir\u0161t\u0173 galai \u2013 ant kilim\u0117lio.<\/p>\n<p>Stumdami kair\u012fj\u012f kel\u012f auk\u0161tyn link kr\u016btin\u0117s, atlikite nedidel\u012f \u0161uol\u012f \u012f or\u0105. De\u0161in\u0117 ranka tur\u0117t\u0173 b\u016bti sulenkta. J\u0105 kelkite \u012f vir\u0161\u0173, kol alk\u016bn\u0117 pasieks peties auk\u0161t\u012f.<\/p>\n<p>Gr\u012f\u017ekite \u012f pradin\u0119 pozicij\u0105. Viso atlikite 15 toki\u0173 pratim\u0173 viena koja, o v\u0117liau \u2013 15 pratim\u0173 kita koja. Pails\u0117kite 30 sek. ir pakartokite dar du kartus.<\/p>\n<p><strong>Sm\u016bgiai \u012f u\u017epakaliuk\u0105 \u2013 <\/strong><strong><em>Butt Kicks<\/em> (2)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-2\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2.mp4?_=2\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2.mp4<\/a><\/video><\/div>\n<p>Atsistokite taip, kad kojos b\u016bt\u0173 klub\u0173 plotyje, o rankos \u2013 prie \u0161on\u0173.<\/p>\n<p>Spirkite pakaitomis kaire ir de\u0161ine kojomis \u012f u\u017epakaliuk\u0105 taip, kad kulnys pasiekt\u0173 s\u0117dmenis. J\u016bs\u0173 rankos pratimo metu tur\u0117t\u0173 ritmingai lankstytis per alk\u016bnes.<\/p>\n<p>Pratim\u0105 darykite apie minut\u0119, tada pails\u0117kite 30 sek. Pakartokite dar du kartus.<\/p>\n<p><strong>\u0160uoliukai \u2013 <em>Jumping Jacks<\/em> (3)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-3\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3.mp4?_=3\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3.mp4<\/a><\/video><\/div>\n<p>Atsistokite taip, kad kojos b\u016bt\u0173 klub\u0173 plotyje, o rankos prie \u0161on\u0173, delnais nusuktos \u012f \u0161launis.<\/p>\n<p>\u0160okin\u0117kite, sk\u0117sdami kojas \u012f \u0161onus ir v\u0117l priglausdami jas viena prie kitos. Kojas tur\u0117tum\u0117te i\u0161sk\u0117sti \u0161iek tiek pla\u010diau nei klub\u0173 plotis. Rankas lenkite per alk\u016bnes, ritmingai kelkite jas vir\u0161 galvos ir v\u0117l priglauskite prie \u0161laun\u0173.<\/p>\n<p>Pratim\u0105 atlikite apie minut\u0119, tada pails\u0117kite 30 sek. Pakartokite dar du kartus.<\/p>\n<p><strong>Lokio ropojimas \u2013 <\/strong><strong><em>Bear Crawl<\/em> (4)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-4\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4.mp4?_=4\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4.mp4<\/a><\/video><\/div>\n<p>Atsiklaupkite. Rie\u0161us laikykite ant kilim\u0117lio po pe\u010diais, kelius \u2013 po klubais.<\/p>\n<p>Perkelkite savo k\u016bno svor\u012f ant rank\u0173 deln\u0173 ir koj\u0173 pir\u0161t\u0173 gal\u0173, kad keliais nesiektum\u0117te kilim\u0117lio. Nugar\u0105 laikykite lygi\u0105, o klubus \u2013 stabilius.<\/p>\n<p>Tokioje pad\u0117tyje prad\u0117kite ropoti \u012f priek\u012f ir atgal po tris \u201e\u017eingsnius\u201c \u2013 vienu metu \u017eenkite kaire ranka ir de\u0161ine koja \u012f priek\u012f, o po to de\u0161ine ranka ir kaire koja atgal.<\/p>\n<p>Pratim\u0105 atlikite apie minut\u0119, tada pails\u0117kite 30 sek. Pakartokite dar du kartus.<\/p>\n<p><strong>Greitasis \u010diuo\u017eimas \u2013<\/strong><strong> <em>Speed Skaters<\/em> (5)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-5\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5.mp4?_=5\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5.mp4<\/a><\/video><\/div>\n<p>Atsitokite i\u0161\u017eerg\u0119 kojas klub\u0173 plotyje, keliai turi b\u016bti \u0161iek tiek sulenkti.<\/p>\n<p>\u0160okite ant kair\u0117s kojos, u\u017e jos sulenkdami de\u0161in\u0119 ir laikydami sulenkt\u0105 de\u0161in\u0119 rank\u0105 prie\u0161ais k\u016bn\u0105, kad i\u0161laikytum\u0117te pusiausvyr\u0105. Tuo tarpu sulenkt\u0105 kair\u0119 rank\u0105 perkelkite u\u017e nugaros. Tuoj pat \u0161okite ant de\u0161in\u0117s kojos. \u0160okin\u0117jant nuo kojos ant kojos, turite b\u016bti \u0161iek tiek sulenk\u0119 nugar\u0105 ir \u012f priek\u012f atstat\u0119 kr\u016btin\u0119, o j\u016bs\u0173 klubai turi likti \u017eemai.<\/p>\n<p>Atlikite 15 toki\u0173 \u0161uoli\u0173 ir pails\u0117kite 30 sek. Pakartokite dar du kartus.<\/p>\n<p><strong>Izometrinis s\u0117dmen\u0173 tiltelis \u2013 <\/strong><strong><em>Isometric Glute Bridge<\/em> (6)<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22704-6\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/6.mp4?_=6\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/6.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/6.mp4<\/a><\/video><\/div>\n<p>Atsigulkite ant nugaros: keliai sulenkti, p\u0117dos ant grind\u0173, rankos \u2013 \u0161alia k\u016bno delnais ant kilim\u0117lio.<\/p>\n<p>Sutvirtinkite savo korpus\u0105, prispauskite kulnus prie kilim\u0117lio ir suspauskite s\u0117dmenis. Tokioje pad\u0117tyje kelkite klubus link lub\u0173. I\u0161laikykite tarp\u0105 tarp smakro ir kr\u016btin\u0117s, o vir\u0161utin\u0119 nugaros dal\u012f laikykite ant \u017eem\u0117s.<\/p>\n<p>Pab\u016bkite tokioje pad\u0117tyje iki 30 sek, pad\u0117kite apatin\u0119 nugaros dal\u012f ant kilim\u0117lio ir v\u0117l kartokite pratim\u0105. Atlikite 15 pakartojim\u0173 ir pails\u0117kite 30 sek. Pakartokite dar du kartus.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<br \/>\n<\/em><em>Judantys paveiksl\u0117liai: womenshealthmag.com<br \/>\nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planuojant treniruot\u0119 namuose, da\u017eniausiai pagalvojame apie tvirtesnes kojas, rankas, pilvo pres\u0105, o s\u0117dmenys paprastai b\u016bna pamir\u0161tami. Galb\u016bt taip yra tod\u0117l,\u2026<\/p>\n","protected":false},"author":9,"featured_media":22711,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-22704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22704","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=22704"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22704\/revisions"}],"predecessor-version":[{"id":22712,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22704\/revisions\/22712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22711"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}