{"id":22734,"date":"2022-10-27T07:44:33","date_gmt":"2022-10-27T07:44:33","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22734"},"modified":"2022-10-27T07:44:50","modified_gmt":"2022-10-27T07:44:50","slug":"5-pratimai-skirti-poilsio-tarp-treniruociu-dienai","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-pratimai-skirti-poilsio-tarp-treniruociu-dienai\/","title":{"rendered":"5 pratimai, skirti poilsio tarp treniruo\u010di\u0173 dienai"},"content":{"rendered":"<p>Poilsis tarp treniruo\u010di\u0173 gali b\u016bti dvejopas \u2013 galite visai neduoti kr\u016bvio savo k\u016bnui, ta\u010diau taip pat galima j\u012f palepinti aktyvia raumenis atkurian\u010dia treniruote (angl. active recovery workout). Poilsio dienomis si\u016blome jums i\u0161bandyti \u00a0tempimo pratimus, kurie palaikys j\u016bs\u0173 raumenis sveikus ir lanks\u010dius, suma\u017eins j\u0173 \u012ftamp\u0105 ir traum\u0173 rizik\u0105.<\/p>\n<p><strong>Nuo vaiko iki auk\u0161tyn \u017ei\u016brin\u010dio \u0161uns pozos<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22735\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/1-1.jpg\" alt=\"\" width=\"562\" height=\"507\" \/><\/p>\n<p>Atsis\u0117skite ant kuln\u0173. J\u016bs\u0173 p\u0117dos tur\u0117t\u0173 b\u016bti suglaustos viena prie kitos, o keliai \u2013 klub\u0173 plotyje.<\/p>\n<p>Nuleiskite liemen\u012f \u017eemyn link \u017eem\u0117s, i\u0161tiesdami rankas vir\u0161 galvos \u2013 jogoje tai vadinama vaiko poza (A paveiksl\u0117lis). \u0160ioje pad\u0117tyje pab\u016bkite 20-30 sek. arba tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>Tada pereikite prie auk\u0161tyn \u017ei\u016brin\u010dio \u0161uns pozos. Gul\u0117dami ant pilvo, i\u0161tieskite rankas ant grind\u0173 prie\u0161ais save ir prad\u0117kite kelti liemen\u012f auk\u0161tyn, klubus laikydami ant kilim\u0117lio (B paveiksl\u0117lis). \u0160ioje pad\u0117tyje pab\u016bkite 15-20 sek. arba tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>Gr\u012f\u017ekite \u012f vaiko poz\u0105. Keiskite pozas 60-90 sek.<\/p>\n<p><strong>Sukimasis gulint<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22736\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2-1-551x600.jpg\" alt=\"\" width=\"551\" height=\"600\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2-1-551x600.jpg 551w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/2-1.jpg 562w\" sizes=\"auto, (max-width: 551px) 100vw, 551px\" \/><\/p>\n<p>Atsigulkite ant nugaros, sutvirtinkite korpus\u0105 ir pakelkite kojas nuo grind\u0173 taip, kad keliai b\u016bt\u0173 sulenkti 90 laipsni\u0173 kampu. I\u0161tieskite rankas \u012f \u0161onus (A paveiksl\u0117lis).<\/p>\n<p>L\u0117tai nuleiskite abu kelius \u012f kair\u0119 pus\u0119 link grind\u0173, tuo tarpu pe\u010dius laikykite prispaud\u0119 prie kilim\u0117lio. Pasukite galv\u0105 prie\u0161inga kryptimi nei keliai ir b\u016bkite \u0161ioje pozicijoje 20-30 sek. arba tol, kol jau\u010diat\u0117s patogiai (B paveiksl\u0117lis).<\/p>\n<p>Tempim\u0105 pakartokite su kita puse. Pratim\u0105 t\u0119skite, kaitaliodami puses 1-2 min.<\/p>\n<p><strong>Klub\u0173 lankstymas ir koj\u0173 tempimas<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22737\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-1-600x410.jpg\" alt=\"\" width=\"600\" height=\"410\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-1-600x410.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/3-1.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Atsiklaupkite ant de\u0161inio kelio, kair\u0119 koj\u0105 sulenkite 90 laipsni\u0173 kampu. Pakelkite de\u0161in\u0119 rank\u0105 vir\u0161 galvos, suspauskite s\u0117dmenis, \u0161iek tiek nuleiskite duben\u012f ir pajuskite tempim\u0105 de\u0161iniojo klubo priekyje (A paveiksl\u0117lis). Laikykite 20-30 sek. arba tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>I\u0161 \u0161ios pad\u0117ties atsis\u0117skite ant de\u0161iniojo kulno ir i\u0161tieskite kairi\u0105j\u0105 koj\u0105, laikydami kuln\u0105 ant grind\u0173. Pad\u0117kite abi rankas ant grind\u0173, kad tur\u0117tum\u0117te papildom\u0105 atram\u0105 (B paveiksl\u0117lis). Tur\u0117tum\u0117te jausti tempim\u0105 tiek kairiosios kojos \u0161launyje, tiek ir blauzdoje. Laikykite 20-30 sek. arba tol, kol jau\u010diat\u0117s patogiai. Tada pakartokite abu tempimus toje pa\u010dioje pus\u0117je 2-3 kartus.<\/p>\n<p>Atlikite tiek pat tempim\u0173 ir su kita koja.<\/p>\n<p><strong>Kat\u0117s-karv\u0117s poza<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22738\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4-1-451x600.jpg\" alt=\"\" width=\"451\" height=\"600\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4-1-451x600.jpg 451w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/4-1.jpg 562w\" sizes=\"auto, (max-width: 451px) 100vw, 451px\" \/><\/p>\n<p>Atsiklaupkite. Nugar\u0105 laikykite tiesi\u0105, pe\u010dius \u2013 po rie\u0161ais, o klubus \u2013 po keliais. Spausdami rankas \u012f grindis, surieskite nugar\u0105, leisdami galv\u0105 link kr\u016btin\u0117s \u2013 tai vadinamoji kat\u0117s poza jogoje (A paveiksl\u0117lis). Tempim\u0105 atlikite 10-20 sek. arba tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>Pereikite \u012f prie\u0161ing\u0105 \u2013 karv\u0117s \u2013 poz\u0105, i\u0161lenkdami nugar\u0105 ir pakeldami galv\u0105 auk\u0161tyn (B paveiksl\u0117lis). Tempim\u0105 atlikite 10-20 sek. arba tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>Kaitaliokite pozas 1-2 min.<\/p>\n<p><strong>Apatin\u0117s nugaros dalies ir kr\u016btin\u0117s l\u0105stos tempimas<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22739\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5-1-600x515.jpg\" alt=\"\" width=\"600\" height=\"515\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5-1-600x515.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/10\/5-1.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Atsistokite \u0161iek tiek sulenk\u0119 kelius. Suimkite rankas taip, lyg rankomis b\u016btum\u0117te apkabin\u0119 mil\u017eini\u0161k\u0105 papl\u016bdimio kamuol\u012f. O dabar \u012f j\u012f \u201epanardinkite\u201c galv\u0105 (A paveiksl\u0117lis). Tur\u0117tum\u0117te jausti tempim\u0105 vir\u0161utin\u0117je nugaros dalyje. Pratim\u0105 atlikite tol, kol jau\u010diat\u0117s patogiai.<\/p>\n<p>Tada pla\u010diai i\u0161tieskite rankas ir tieskite jas tolyn u\u017e savo nugaros, atlo\u0161kite galv\u0105. Tur\u0117tum\u0117te jausti tempim\u0105 priekin\u0117je kr\u016btin\u0117s dalyje (B paveiksl\u0117lis). \u0160ioje pad\u0117tyje b\u016bkite tol, kol jau\u010diat\u0117s patogiai, tada gr\u012f\u017ekite \u012f pirm\u0105j\u0105 pozicij\u0105.<\/p>\n<p>Tempimus kartokite iki minut\u0117s.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis ir nuotraukos: womensfitness.co.uk<\/em><br \/>\n<em>\u012evaizdin\u0117 nuotrauka: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poilsis tarp treniruo\u010di\u0173 gali b\u016bti dvejopas \u2013 galite visai neduoti kr\u016bvio savo k\u016bnui, ta\u010diau taip pat galima j\u012f palepinti aktyvia\u2026<\/p>\n","protected":false},"author":9,"featured_media":22740,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-22734","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\/22734","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=22734"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22734\/revisions"}],"predecessor-version":[{"id":22741,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22734\/revisions\/22741"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22740"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}