{"id":22816,"date":"2022-11-11T07:34:56","date_gmt":"2022-11-11T07:34:56","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22816"},"modified":"2022-11-11T07:36:04","modified_gmt":"2022-11-11T07:36:04","slug":"5-geriausios-jogos-pozos-skirtos-nugarai-sustiprinti","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-geriausios-jogos-pozos-skirtos-nugarai-sustiprinti\/","title":{"rendered":"5 geriausios jogos pozos, skirtos nugarai sustiprinti"},"content":{"rendered":"

Nugaros skausmas kankina ne vien\u0105 s\u0117dim\u0105 darb\u0105 dirbant\u012f asmen\u012f. \u012e savo rutin\u0105 \u012ftrauk\u0119 kelet\u0105 jogos pratim\u0173, skirt\u0173 nugaros raumenims sustiprinti, jau greitai pajusite palengv\u0117jim\u0105, pagerinsite kv\u0117pavim\u0105, sutvirtinsite savo laikysen\u0105 ir suma\u017einsite traum\u0173 rizik\u0105 sportuodami. I\u0161bandykite \u0161iuos efektyviausius nugar\u0105 stiprinan\u010dius jogos pratimus.<\/p>\n

\u017demyn \u017ei\u016brintis \u0161uo<\/strong><\/p>\n

\"\"<\/p>\n

\u0160is pratimas ma\u017eina \u012ftamp\u0105 nugaroje, ramina nerv\u0173 sistem\u0105, \u0161alina nuovarg\u012f, i\u0161tempia pakau\u0161io raumenis.<\/p>\n

Atsistokite tiesiai. Rankos \u2013 pe\u010di\u0173 plotyje, rank\u0173 pir\u0161tai \u2013 i\u0161skleisti, kojos \u2013 klub\u0173 plotyje. Pasilenkite ir pad\u0117kite delnus ant kilim\u0117lio taip, kad jie atremt\u0173 vis\u0105 j\u016bs\u0173 svor\u012f, p\u0117das palikite ant kilim\u0117lio. J\u016bs\u0173 pakau\u0161is, nugara ir rankos tur\u0117t\u0173 sudaryti tiesi\u0105 linij\u0105, o u\u017epakaliukas \u2013 \u201e\u017ei\u016br\u0117ti\u201c \u012f vir\u0161\u0173. Pe\u010diai tur\u0117t\u0173 b\u016bti atpalaiduoti, nuleisti.<\/p>\n

I\u0161kv\u0117pdami stenkit\u0117s kilstelti savo uodegikaul\u012f auk\u0161tyn ir \u0161iek tiek atgal, pritraukdami kr\u016btin\u0119 prie \u0161laun\u0173 ir atpalaidav\u0119 kaklo raumenis. Atlikite tempim\u0105 tol, kol jau\u010diat\u0117s patogiai.<\/p>\n

Nor\u0117dami pasunkinti pratim\u0105, galite pakaitomis kelti kojas nuo kilim\u0117lio auk\u0161tyn.<\/p>\n

Kobra<\/strong><\/p>\n

\"\"<\/p>\n

\u0160is pratimas ma\u017eina \u012ftamp\u0105 ir nugaros skausm\u0105, \u0161alina nuovarg\u012f nugaroje, ramina nerv\u0173 sistem\u0105.<\/p>\n

Atsigulkite ant pilvo, kojas laikykite klub\u0173 plotyje, p\u0117dos \u2013 \u201e\u017ei\u016bri\u201c \u012f vir\u0161\u0173, rankos \u2013 sulenktos, delnais ant kilim\u0117lio ties pe\u010di\u0173 linija, kakta \u2013 atremta \u012f kilim\u0117l\u012f.<\/p>\n

I\u0161kv\u0117pdami savo vir\u0161utin\u0119 k\u016bno dal\u012f pakelkite ant rank\u0173, laikydami jas pe\u010di\u0173 plotyje. I\u0161sk\u0117skite pir\u0161tus. Pe\u010dius tur\u0117tum\u0117te i\u0161 prad\u017ei\u0173 pakelti auk\u0161tyn, tada suvesti mentis ir nuleisti \u017eemyn. Juosmuo ir kojos tur\u0117t\u0173 likti ant kilim\u0117lio. Atlikite tempim\u0105 tol, kol jau\u010diat\u0117s patogiai.<\/p>\n

Galva prie keli\u0173\u00a0<\/strong><\/p>\n

\"\"<\/p>\n

\u0160is pratimas gerina kraujotak\u0105 stuburo srityje, ma\u017eina apatin\u0117s nugaros dalies \u012ftamp\u0105, stiprina ir i\u0161tempia nugar\u0105.<\/p>\n

Atsis\u0117skite taip, kad de\u0161in\u0117 koja b\u016bt\u0173 i\u0161tiesta, o kair\u0117 \u2013 sulenkta, jos p\u0117da \u012fremta \u012f de\u0161in\u0117s kojos \u0161laun\u012f. \u012ekv\u0117pdami prailginkite liemen\u012f, o i\u0161kv\u0117pdami \u2013 lenkit\u0117s link de\u0161iniojo kelio ir jei pavyksta \u2013 pad\u0117kite galv\u0105 ant de\u0161in\u0117s kojos. Rankas tieskite link blauzd\u0173 ir kuln\u0173.<\/p>\n

Nor\u0117dami padidinti tempim\u0105, \u012fsikibkite rankomis \u012f koj\u0105 kuo toliau. Suveskite mentis, pe\u010dius neleiskite \u017eemyn.<\/p>\n

Atlikite tempim\u0105 tol, kol jau\u010diat\u0117s patogiai, o v\u0117liau pakartokite su kaire puse.<\/p>\n

Sk\u0117rys\u00a0<\/strong><\/p>\n

\"\"<\/p>\n

\u0160is pratimas stiprina nugar\u0105, s\u0117dmenis ir \u0161launis.<\/p>\n

Atsigulkite ant pilvo. I\u0161kv\u0117pdami pakelkite vir\u0161utin\u0119 k\u016bno, nukreipkite rankas sau u\u017e nugaros lygiagre\u010diai kojoms, suveskite mentis, pakelkite galv\u0105 ir pe\u010dius taip, kad sukurtum\u0117te tolyg\u0173 i\u0161linkim\u0105 nuo galvos iki klub\u0173 ir sykiu pakelkite kojas. Atlikite tempim\u0105 tol, kol jau\u010diat\u0117s patogiai.<\/p>\n

Jei norite intensyvesnio tempimo, rankomis suimkite kojas.<\/p>\n

Tiltelis<\/strong><\/p>\n

\"\"<\/p>\n

\u0160is pratimas stiprina nugar\u0105 ir s\u0117dmenis, gerina laikysen\u0105, ma\u017eina apatin\u0117s nugaros dalies skausmus.<\/p>\n

Atsigulkite ant nugaros. Sulenkite kojas taip, kad p\u0117dos atsidurt\u0173 tiesiai po keliais ant kilim\u0117lio, kelius laikykite klub\u0173 plotyje. Pad\u0117kite rankas ant kilim\u0117lio prie \u0161on\u0173 ir stipriai kelkite kr\u016btin\u0119 bei \u0161launis auk\u0161tyn. Tvirtai laikydami kojas ant kilim\u0117lio, \u012fsivaizduokite, kad traukiate kulnus link galvos. Atlikite tempim\u0105 tol, kol jau\u010diat\u0117s patogiai.<\/p>\n

Nor\u0117dami intensyvesnio tempimo, suglauskite rankas po s\u0117dmenimis ir pakaitomis kilnokite kojas.<\/p>\n

Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n \u0160altinis ir nuotraukos: womensfitness.co.uk<\/em>
\n \u012evaizdin\u0117 nuotrauka: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Nugaros skausmas kankina ne vien\u0105 s\u0117dim\u0105 darb\u0105 dirbant\u012f asmen\u012f. \u012e savo rutin\u0105 \u012ftrauk\u0119 kelet\u0105 jogos pratim\u0173, skirt\u0173 nugaros raumenims sustiprinti,\u2026<\/p>\n","protected":false},"author":9,"featured_media":22823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[118,42],"class_list":["post-22816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-joga","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22816","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=22816"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22816\/revisions"}],"predecessor-version":[{"id":22822,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22816\/revisions\/22822"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22823"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}