{"id":22858,"date":"2022-11-17T08:06:37","date_gmt":"2022-11-17T08:06:37","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22858"},"modified":"2022-11-17T08:06:37","modified_gmt":"2022-11-17T08:06:37","slug":"pratimai-su-pasipriesinimo-juosta-paprastas-budas-praskaidrinti-sportine-rutina","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/pratimai-su-pasipriesinimo-juosta-paprastas-budas-praskaidrinti-sportine-rutina\/","title":{"rendered":"Pratimai su pasiprie\u0161inimo juosta \u2013 paprastas b\u016bdas praskaidrinti sportin\u0119 rutin\u0105"},"content":{"rendered":"<p>Jei nem\u0117gstate sporto klub\u0173 ir renkat\u0117s sport\u0105 namuose, esame tikri, kad kartais u\u017eklumpa sportinis nuobodulys. Tokiais atvejais rekomenduojame \u201e\u012fjungti\u201c vaizduot\u0119 ir pratimus pa\u012fvairinti sportiniu inventoriumi. Pasiprie\u0161inimo juosta \u2013 pigus b\u016bdas \u012f treniruotes \u012fne\u0161ti naujovi\u0173, juolab ji u\u017eima tiek nedaug vietos, plius su ja galima \u201e\u012fdarbinti\u201c beveik visus k\u016bno raumenis. Si\u016blome susipa\u017einti su keletu pratim\u0173, skirt\u0173 skirtingoms raumen\u0173 grup\u0117ms.<\/p>\n<p><strong>Prit\u016bpimai su pasiprie\u0161inimo juosta<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22858-1\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1.mp4?_=1\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1.mp4<\/a><\/video><\/div>\n<p>Atsistokite ant pasiprie\u0161inimo juostos vidurio, p\u0117das laikydami klub\u0173 plotyje. Paimkite pasiprie\u0161inimo juostos galus \u012f rankas.<\/p>\n<p>Sulenkite rankas taip, kad pakeltum\u0117te delnus prie aus\u0173, ir kelkite alk\u016bnes auk\u0161tyn, kol j\u016bs\u0173 tricepsai bus lygiagret\u016bs grindims. Rankas laikykite stabiliai ir sutvirtin\u0119 savo korpus\u0105, atlikite prit\u016bpimus. J\u016bs\u0173 klubai tur\u0117t\u0173 jud\u0117ti atgal ir \u017eemyn, o \u0161launys b\u016bti lygiagre\u010dios grindims. Stokit\u0117s tol, kol kojos i\u0161sities, p\u0117das spauskite \u012f grindis.<\/p>\n<p>Pratim\u0105 atlikite 45 sekundes, tada 15 sekund\u017ei\u0173 pails\u0117kite. Viso atlikite keturis tokius pakartojimus, o jei esate nusiteik\u0119 intensyviai treniruotei, galite pakartoti a\u0161tuonis kartus.<\/p>\n<p><strong>Rank\u0173 k\u0117limas \u012f \u0161onus<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22858-2\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2.mp4?_=2\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2.mp4<\/a><\/video><\/div>\n<p>Atsistokite \u0161iek tiek sulenktais keliais, de\u0161in\u0119 koj\u0105 pastatykite \u012f priek\u012f, o kair\u0119 \u2013 u\u017e nugaros. Pastarosios p\u0117da turi b\u016bti pakelta. Su de\u0161ine p\u0117da u\u017eminkite pasiprie\u0161inimo juostos vidur\u012f, rankomis suimkite juost\u0105 u\u017e gal\u0173, rankas laikykite prie \u0161on\u0173.<\/p>\n<p>Kelkite rankas\u00a0 \u012f \u0161onus tol, kol jos bus lygiagre\u010dios grindims. Nepamir\u0161kite rankas \u017eemyn leisti l\u0117tai.<\/p>\n<p>Pratim\u0105 atlikite 45 sekundes, tada 15 sekund\u017ei\u0173 pails\u0117kite. Viso atlikite keturis tokius pakartojimus, o jei esate nusiteik\u0119 intensyviai treniruotei, galite pakartoti a\u0161tuonis kartus.<\/p>\n<p><strong>Atsilenkimai, minant dvirat\u012f<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22858-3\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/3.mp4?_=3\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/3.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/3.mp4<\/a><\/video><\/div>\n<p>Atsigulkite ant nugaros, rankas pad\u0117kite ant kilim\u0117lio prie \u0161on\u0173 delnais \u012f vir\u0161\u0173. Ant p\u0117d\u0173 u\u017emaukite pasirinkto lygio pasiprie\u0161inimo juost\u0105.<\/p>\n<p>Nuo kilim\u0117lio pakelkite galv\u0105 ir pe\u010dius, lyg darytum\u0117te atsilenkim\u0105, o apatin\u0119 nugaros dal\u012f laikykite prispaust\u0105 prie grind\u0173. Tada pritraukite kair\u012fj\u012f kel\u012f prie kr\u016btin\u0117s, tuo pat metu i\u0161tiesdami ir link kilim\u0117lio leisdami de\u0161in\u0119 koj\u0105. Nepad\u0117kite kojos ant kilim\u0117lio.<\/p>\n<p>Keisdami kojas, pratim\u0105 atlikite 45 sekundes, tada 15 sekund\u017ei\u0173 pails\u0117kite. Viso atlikite keturis tokius pakartojimus, o jei esate nusiteik\u0119 intensyviai treniruotei, galite pakartoti a\u0161tuonis kartus.<\/p>\n<p><strong>Pauk\u0161\u010dio-\u0161uns poza\u00a0<\/strong><\/p>\n<div style=\"width: 1080px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22858-4\" width=\"1080\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/4.mp4?_=4\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/4.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/4.mp4<\/a><\/video><\/div>\n<p>Atsistokite keturp\u0117s\u010dias, pasirinkto intensyvumo pasiprie\u0161inimo juost\u0105 u\u017emaukite ant p\u0117d\u0173.<\/p>\n<p>Kelkite auk\u0161tyn kair\u0119 koj\u0105 ir de\u0161in\u0119 rank\u0105, kol jos bus lygiagre\u010dios grindims. Tuo tarpu de\u0161in\u0119 alk\u016bn\u0119 ir kair\u012fj\u012f kel\u012f pritraukite vien\u0105 prie kito, kad \u0161ie \u201esusitikt\u0173\u201c po liemeniu. Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f.<\/p>\n<p>Pratim\u0105 atlikite 45 sekundes, tada 15 sekund\u017ei\u0173 pails\u0117kite. V\u0117liau pakartokite su kita koja ir ranka. Viso atlikite po du tokius pakartojimus su skirtingomis kojomis ir rankomis, o jei esate nusiteik\u0119 intensyviai treniruotei, galite pakartoti po keturis kartus.<\/p>\n<p><strong>Atgalinis \u012ft\u016bpstas\u00a0<\/strong><\/p>\n<div style=\"width: 2160px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22858-5\" width=\"2160\" height=\"2160\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/5.mp4?_=5\" \/><a href=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/5.mp4\">https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/5.mp4<\/a><\/video><\/div>\n<p>Atsistokite tiesiai, keliai \u0161iek tiek sulenkti. U\u017esimaukite j\u016bs\u0173 pasirinkto lygio pasiprie\u0161inimo juost\u0105 ant \u0161laun\u0173. Rankas laikykite sulenktas ties kr\u016btine, delnai suglausti, korpusas \u2013 tvirtas.<\/p>\n<p>Pastatykite de\u0161in\u0119 koj\u0105 atgal. I\u0161 \u0161ios pad\u0117ties \u017eenkite dar \u017eingsn\u012f atgal, sugr\u012f\u017ekite. Koja turi likti u\u017e nugaros.<\/p>\n<p>Pratim\u0105 atlikite 45 sekundes, tada 15 sekund\u017ei\u0173 pails\u0117kite. V\u0117liau pakartokite su kita koja. Viso atlikite po du tokius pakartojimus su kiekviena koja, o jei esate nusiteik\u0119 intensyviai treniruotei, galite pakartoti po keturis kartus.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis ir vaizdo \u012fra\u0161ai: womenshealthmag.com<\/em><br \/>\n<em>\u012evaizdin\u0117 nuotrauka: pexels.com<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jei nem\u0117gstate sporto klub\u0173 ir renkat\u0117s sport\u0105 namuose, esame tikri, kad kartais u\u017eklumpa sportinis nuobodulys. Tokiais atvejais rekomenduojame \u201e\u012fjungti\u201c vaizduot\u0119\u2026<\/p>\n","protected":false},"author":9,"featured_media":22864,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-22858","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\/22858","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=22858"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22858\/revisions"}],"predecessor-version":[{"id":22865,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22858\/revisions\/22865"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22864"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}