{"id":22898,"date":"2022-11-24T08:07:43","date_gmt":"2022-11-24T08:07:43","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22898"},"modified":"2022-11-24T08:07:43","modified_gmt":"2022-11-24T08:07:43","slug":"kaip-isvengti-traumu-begiojant-ziema","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kaip-isvengti-traumu-begiojant-ziema\/","title":{"rendered":"Kaip i\u0161vengti traum\u0173, b\u0117giojant \u017eiem\u0105?"},"content":{"rendered":"<p>B\u0117gimas \u2013 puikus sportas, galintis pagerinti ne tik j\u016bs\u0173 fizin\u0119 b\u016bkl\u0119, ta\u010diau ir nuotaik\u0105, suma\u017einti streso lyg\u012f organizme. Ta\u010diau, kad tai \u012fvykt\u0173, reikia b\u0117gioti periodi\u0161kai \u2013 net ir \u0161altuoju bei tamsiuoju met\u0173 laiku. Tad si\u016blome susipa\u017einti su patarimais, kaip saugiai b\u0117gioti, kai at\u0161\u0105la ir sutemsta.<\/p>\n<p><strong>Ap\u0161ilimas ir atv\u0117simas \u2013 b\u016btini <\/strong><\/p>\n<p>Kiekvienas bent kiek susipa\u017ein\u0119s su sporto ABC, tikriausiai, \u017eino, kad treniruot\u0117 turi prasid\u0117ti ap\u0161ilimu. To dar svarbiau paisyti, kai yra \u0161alta, nes v\u0117sioje temperat\u016broje raumenys ir rai\u0161\u010diai yra labiau \u012ftempti nei \u012fprastai ir tod\u0117l kyla rizika juos pa\u017eeisti. Nepating\u0117kite ir prie\u0161 b\u0117gim\u0105 atlikite kelis \u017eemo intensyvumo kardiopratimus, tokius kaip \u0161uoliai i\u0161sk\u0117stomis rankomis (jumping jack) ar keli\u0173 k\u0117limas auk\u0161tyn (high knees). Tai pad\u0117s pagreitinti \u0161irdies ritm\u0105 bei paruo\u0161ti j\u016bs\u0173 k\u016bn\u0105 b\u0117gimui. Na, o po b\u0117gimo skirkite \u0161iek tiek laiko prasitampyti ir atv\u0117sti, kad paskatintum\u0117te pieno r\u016bg\u0161ties pasi\u0161alinim\u0105 i\u0161 organizmo ir i\u0161vengtum\u0117te skausmo kit\u0105 dien\u0105.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22899\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1-2-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1-2-600x400.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1-2-768x512.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/1-2.jpg 900w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>I\u0161tyrin\u0117kite savo mar\u0161rut\u0105<\/strong><\/p>\n<p>Norint i\u0161likti saugiems, ypa\u010d kai tamsu, labai svarbu \u017einoti savo mar\u0161rut\u0105. Planuodami savo mar\u0161rut\u0105, apgalvokite, ar jame bus neap\u0161viest\u0173 ruo\u017e\u0173. Jei taip, i\u0161tyrin\u0117kite, ar juose nepasitaikys nelygum\u0173 ir kli\u016b\u010di\u0173, toki\u0173 kaip duob\u0117tas grindinys, med\u017ei\u0173 \u0161aknys ar atviri kanalizacijos ang\u0173 dang\u010diai. Geriausia pasirinktu mar\u0161rutu prasib\u0117gti \u0161viesiu paros metu ir \u012fsitikinti, kad sportuodami tamsoje nepatirsite traum\u0173. Taip pat pravartu pasir\u016bpinti \u017eibintuv\u0117liu, tvirtinamu prie galvos.<\/p>\n<p><strong>Rinkit\u0117s stadionus<\/strong><\/p>\n<p>Nors tyrin\u0117ti takus ir atrasti naujas vietoves yra daug maloniau, nei b\u0117gti ratu, \u017eiem\u0105 vert\u0117t\u0173 pasirinkti saugesn\u012f variant\u0105, ypa\u010d, jei esate pradedantieji. I\u0161tyrin\u0117kite savo gyvenamojo rajono aplink\u0105 \u2013 gal netoliese yra vie\u0161\u0173 stadion\u0173, kuriuose gal\u0117tum\u0117te b\u0117gioti bent jau tamsiais vakarais ar rytais.<\/p>\n<p><strong>Pasir\u016bpinkite at\u0161vaitais<\/strong><\/p>\n<p>Sportuojant tamsiuoju paros metu, i\u0161auga tikimyb\u0117 ne tik susi\u017eeisti d\u0117l kelio nelygum\u0173, bet ir patekti \u012f eismo \u012fvyk\u012f. Kad suma\u017eintum\u0117te tokios nelaim\u0117s rizik\u0105, pasir\u016bpinkite at\u0161vaitais ir nepamir\u0161kite jau min\u0117to \u017eibintuv\u0117lio \u2013 b\u016bsite ne tik pasteb\u0117ti eismo dalyvi\u0173, bet ir matysite, kas po j\u016bs\u0173 kojomis. Taip pat b\u016bkite atid\u016bs kirsdami keli\u0105, ypa\u010d, jei klausot\u0117s muzikos.<\/p>\n<p><strong>Nepamir\u0161kite vandens<\/strong><\/p>\n<p>\u0160altu oras gali atrodyti, kad neprakaituojate, bet taip tikrai n\u0117ra. Nors ir nemalonu \u0161altyje gerti v\u0117s\u0173 vanden\u012f, privalote tai daryti, nes galite tiesiog dehidratuoti.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22900\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2-1-1-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2-1-1-600x400.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2-1-1-768x512.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/11\/2-1-1.jpg 1000w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>Ir dar<\/strong><\/p>\n<p>Nor\u0117dami neper\u0161alti, b\u0117gimo prad\u017eioje stenkit\u0117s b\u0117gti \u012f v\u0117j\u0105, o gr\u012f\u017eti \u2013 pav\u0117jui. Jei lauke vyrauja minusin\u0117 temperat\u016bra, pasitepkite veid\u0105 riebiu kremu. O taip pat nepamir\u0161kite \u2013 kai kelio danga slidi, b\u016btina pasir\u016bpinti b\u0117gimo bateliais su specialiais protektoriais.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: womensfitness.co.uk<\/em><br \/>\n<em>\u012evaizdin\u0117 nuotrauka: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u0117gimas \u2013 puikus sportas, galintis pagerinti ne tik j\u016bs\u0173 fizin\u0119 b\u016bkl\u0119, ta\u010diau ir nuotaik\u0105, suma\u017einti streso lyg\u012f organizme. Ta\u010diau, kad\u2026<\/p>\n","protected":false},"author":9,"featured_media":22902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[13,42],"class_list":["post-22898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-begimas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22898","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=22898"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22898\/revisions"}],"predecessor-version":[{"id":22903,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22898\/revisions\/22903"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22902"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}