{"id":22751,"date":"2022-11-04T09:31:59","date_gmt":"2022-11-04T09:31:59","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22751"},"modified":"2022-11-04T09:31:59","modified_gmt":"2022-11-04T09:31:59","slug":"5-pratimai-trokstantiems-plokscio-pilvuko","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-pratimai-trokstantiems-plokscio-pilvuko\/","title":{"rendered":"5 pratimai, trok\u0161tantiems plok\u0161\u010dio pilvuko"},"content":{"rendered":"<p>Jei \u0161iuo metu savo d\u0117mes\u012f sutelk\u0117te \u012f pilvo tobulinim\u0105, Jums, tikriausiai, reik\u0117s pratim\u0173, pad\u0117sian\u010di\u0173 j\u012f sutvirtinti. Deja, da\u017enai m\u016bs\u0173 \u017einios apie pilvo preso treniravim\u0105 apsiriboja atsilenkimais, \u201elenta\u201c ir dar pora tradicini\u0173 pratim\u0173. Tod\u0117l pateikiame kelet\u0105 lengvai namuose atliekam\u0173 pratim\u0173, skirt\u0173 pilvo presui sustiprinti.<\/p>\n<p><strong>D<\/strong><strong>ubens pakreipimas <\/strong><strong>\u2013 <\/strong><strong><em>Pelvic tilt<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22752\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1.jpg\" alt=\"\" width=\"562\" height=\"374\" \/><\/p>\n<p>Atsigulkite ant nugaros, sulenkite kelius, o p\u0117das atremkite \u012f grindis. Tokioje pad\u0117tyje nugara tur\u0117t\u0173 b\u016bti i\u0161riesta lanku, pilvo raumenys \u012ftempti.<\/p>\n<p>Vienos rankos pir\u0161t\u0173 galiukus u\u017ed\u0117kite ant dubens kaul\u0173. Kitos rankos pir\u0161t\u0173 galiukus paki\u0161kite po apatine nugaros dalimi.<\/p>\n<p>Pratimo metu vir\u0161utiniu delnu stumkite apatin\u0119 nugaros dal\u012f \u012f grindis, kad apatin\u0117s nugaros dalies lankas tapt\u0173 plok\u0161\u010dias, o prie nugaros esantys pir\u0161tai \u0161iek tiek \u012fsiremt\u0173 \u012f \u0161onkaulius.<\/p>\n<p>Palaikykite iki 10 sek., atpalaiduokite nugar\u0105 ir kartokite pratim\u0105 1 min. Padarykite tris pratim\u0173 serijas.<\/p>\n<p><strong>Klub\u0173 sukimas \u2013 <\/strong><strong><em>Hip rolls<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22753\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2.jpg\" alt=\"\" width=\"562\" height=\"375\" \/><\/p>\n<p>Atsigulkite ant nugaros ir pakelkite kojas sta\u010diu kampu. Rankas laikykite ant grind\u0173 i\u0161tiestas \u012f \u0161onus, delnais atsuktais \u012f kilim\u0117l\u012f.<\/p>\n<p>L\u0117tai pasukite suglaustas kojas \u012f de\u0161in\u0119 pus\u0119. Leiskite savo keliams liesti grindis, bet stenkit\u0117s koj\u0173 nepad\u0117ti ant j\u0173, kad neatsipalaiduotum\u0117te. \u012esitikinkite, kad j\u016bs\u0173 pe\u010diai remiasi \u012f grindis.<\/p>\n<p>Pakelkite kojas \u012f pradin\u0119 pad\u0117t\u012f ir pasukite \u012f kair\u0119 pus\u0119.<\/p>\n<p>Kaitaliodami puses, pratim\u0105 atlikite 1 min. Padarykite tris pratim\u0173 serijas.<\/p>\n<p><strong>Koj\u0173 pak\u0117limas \u0161onu \u2013 <em>Side leg lifts<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22754\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/3.jpg\" alt=\"\" width=\"562\" height=\"374\" \/><\/p>\n<p>Atsigulkite ant de\u0161in\u0117s k\u016bno pus\u0117s, de\u0161ine ranka prilaikydami galv\u0105. Kair\u0119 rank\u0105 laikykite prie pilvo ant kilim\u0117lio, kad palaikytum\u0117te pusiausvyr\u0105.<\/p>\n<p>Pakelkite abi kojas nuo grind\u0173. Palaikykite iki 10 sek., nuleiskite ir kartokite pratim\u0105 1 min. Nepamir\u0161kite atlikti pratim\u0173 serija su kita k\u016bno puse. Padarykite po dvi pratim\u0173 serijas su kiekviena puse.<\/p>\n<p><strong>Atsis\u0117dimai \u2013 <\/strong><strong><em>Sit-ups<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22755\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/4.jpg\" alt=\"\" width=\"562\" height=\"374\" \/><\/p>\n<p>Atsigulkite ant grind\u0173 sulenk\u0119 kelius 45 laipsni\u0173 kampu, p\u0117domis remdamiesi \u012f \u017eem\u0119. Rankas laikykite prie aus\u0173, o ne u\u017e galvos.<\/p>\n<p>Pakelkite k\u016bn\u0105 nuo grind\u0173 \u012f s\u0117dim\u0105 pad\u0117t\u012f. \u012esitikinkite, kad laikote kulnus ant grind\u0173. Nusileiskite, kol nugara palies grindis.<\/p>\n<p>Kartokite pratim\u0105 1 min. Padarykite tris pratim\u0173 serijas.<\/p>\n<p><strong>Atsilenkimai i\u0161tiestomis rankomis ir kojomis \u2013<\/strong><strong> <em>Straight arm and leg crunches<\/em>\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22756\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/5.jpg\" alt=\"\" width=\"562\" height=\"374\" \/><\/p>\n<p>Atsigulkite ant nugaros, i\u0161tieskite de\u0161in\u0119 rank\u0105 vir\u0161 galvos ir taip pat i\u0161tieskite de\u0161in\u0119 koj\u0105. Tuo tarpu kair\u0119 rank\u0105 pad\u0117kite ant pakau\u0161io, o kair\u0119 koj\u0105 laikykite 90 laipsni\u0173 kampu.<\/p>\n<p>De\u0161ine ranka siekite de\u0161in\u0117s kojos, kol ranka j\u0105 palies. L\u0117tai gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f.<\/p>\n<p>Kartokite pratim\u0105 1 min, o tada atlikite tokio pat ilgio treniruot\u0119 su kita k\u016bno puse. Padarykite po dvi pratim\u0173 serijas su kiekviena puse.<\/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>Jei \u0161iuo metu savo d\u0117mes\u012f sutelk\u0117te \u012f pilvo tobulinim\u0105, Jums, tikriausiai, reik\u0117s pratim\u0173, pad\u0117sian\u010di\u0173 j\u012f sutvirtinti. Deja, da\u017enai m\u016bs\u0173 \u017einios\u2026<\/p>\n","protected":false},"author":9,"featured_media":22757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-22751","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\/22751","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=22751"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22751\/revisions"}],"predecessor-version":[{"id":22758,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22751\/revisions\/22758"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22757"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}