{"id":22930,"date":"2022-12-01T09:30:56","date_gmt":"2022-12-01T09:30:56","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22930"},"modified":"2022-12-01T09:30:56","modified_gmt":"2022-12-01T09:30:56","slug":"poilsio-tarp-treniruociu-dienos-ka-per-jas-veikti","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/poilsio-tarp-treniruociu-dienos-ka-per-jas-veikti\/","title":{"rendered":"Poilsio tarp treniruo\u010di\u0173 dienos \u2013 k\u0105 per jas veikti?"},"content":{"rendered":"<p>Ar \u017einojote, kad m\u016bs\u0173 raumenys auga ir stipr\u0117ja ne tuo metu, kai mes sportuojame, o tada, kai ilsim\u0117s? Tod\u0117l blogas \u012fprotis nuo fizinio kr\u016bvio ils\u0117tis tik tuomet, kai pajuntame, kad esame pervarg\u0119. Suplanuokite savo poilsio dienas ir praleiskite jas efektyviai. Kaip? Su\u017einosite \u0161iame straipsnyje.<\/p>\n<p><strong>Planuokite poilsio dienas<\/strong><\/p>\n<p>Poilsio tarp treniruo\u010di\u0173 dienas reikia planuoti taip pat kaip ir treniruotes bei \u012ftraukti jas \u012f savo fizinio aktyvumo tvarkara\u0161t\u012f. \u0160is \u012fprotis leis ne tik kokybi\u0161kai pails\u0117ti, bet ir nesijausite kalti, kad neva \u201etinginiaujate\u201c.<\/p>\n<p><strong>Ils\u0117tis galima ilgiau nei dien\u0105<\/strong><\/p>\n<p>Poilsio dien\u0173 skai\u010dius priklauso nuo nat\u016bralaus kiekvieno geb\u0117jimo atsigauti bei u\u017esibr\u0117\u017et\u0173 fizinio pasirengimo tiksl\u0173, ta\u010diau jaustis pavargus po intensyvios treniruot\u0117s yra normalu. Tod\u0117l tur\u0117t\u0173 b\u016bti normalu po sunkaus fizinio kr\u016bvio, ypa\u010d \u2013 po didelio intensyvumo treniruot\u0117s, pails\u0117ti ilgiau nei vien\u0105 dien\u0105. Tai leis daug efektyviau pasimank\u0161tinti, kai v\u0117l gr\u012f\u0161ite \u012f sporto sal\u0119.<\/p>\n<p><strong>Pamiegokite<\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22933\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-pixabay-371109-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/strong><\/p>\n<p>Vienas i\u0161 papras\u010diausi\u0173 b\u016bd\u0173 gerai pails\u0117ti yra tiesiog u\u017etektinai i\u0161simiegoti. Tod\u0117l poilsio dien\u0105 arba leiskite sau miegoti be \u017eadintuvo, arba prigulkite pokai\u010dio.<\/p>\n<p><strong>Pasivaik\u0161\u010diokite<\/strong><\/p>\n<p>Poilsio dienomis lengvas pasivaik\u0161\u010diojimas \u2013 daugiau nei rekomenduotinas. Jo metu kraujas intensyviau teka \u012f raumenis, kas skatina maisting\u0173j\u0173 med\u017eiag\u0173 \u012f juos perne\u0161im\u0105 ir taip pat paspartina \u012fvairi\u0173 nepageidaujam\u0173 med\u017eiag\u0173, toki\u0173 kaip\u00a0pieno\u00a0r\u016bg\u0161tis, d\u0117l kurios i\u0161siskyrimo skauda raumenis, pa\u0161alinim\u0105.<\/p>\n<p><strong>Pasilepinkite maistu<\/strong><\/p>\n<p>Pilnavert\u0117 mityba tur\u0117t\u0173 b\u016bti j\u016bs\u0173 kasdienis tikslas, ta\u010diau \u0161iuolaikin\u0117 realyb\u0117 da\u017enai yra kitokia \u2013 kartais per darb\u0173 gaus\u0105 kokybi\u0161kai pavalgyti tiesiog nesp\u0117jame. Tad bent jau poilsio nuo treniruo\u010di\u0173 dienomis palepinkite savo k\u016bn\u0105 sveiku, nat\u016braliu maistu, kuriame b\u016btinai turi atsirasti baltym\u0173 ir sveik\u0173j\u0173 riebal\u0173.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22932\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-jane-doan-793759-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-jane-doan-793759-600x400.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-jane-doan-793759-768x512.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-jane-doan-793759-1200x800.jpg 1200w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-jane-doan-793759.jpg 1920w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Taip pat per poilsio tarp treniruo\u010di\u0173 dienas nepamir\u0161kite gerti pakankamai vandens. Amerikos nacionalin\u0117s moksl\u0173, in\u017einerijos ir medicinos akademijos (The National Academies of Sciences, Engineering, and Medicine \u2013 angl.) mokslininkai rekomenduoja vyrams kasdien i\u0161gerti 15,5 puodeli\u0173 (apie 3,7 litr\u0173), o moterims \u2013 11,5 puodeli\u0173 ( apie 2,7 litr\u0173) vandens.<\/p>\n<p><strong>Venkite alkoholio<\/strong><\/p>\n<p>Nors galite pamanyti, kad poilsio tarp treniruo\u010di\u0173 diena yra puiki proga atsipalaiduoti su vyno taure rankoje, deja, alkoholis kenkia k\u016bno atsistatymui po treniruo\u010di\u0173. Jis ne tik suma\u017eina j\u016bs\u0173 organizmo paj\u0117gum\u0105 gaminti glikogeno, atsakingo u\u017e j\u016bs\u0173 energij\u0105, atsargas, bet ir suma\u017eina raumen\u0173 baltym\u0173 sintez\u0119, o tai rei\u0161kia, kad raumenys sunkiau atsistatys po treniruot\u0117s bei bus sunkiau juos u\u017eauginti. Be to, raumen\u0173 atsistatymui ypa\u010d reikalingas vanduo, o alkoholis jus dehidratuoja.<\/p>\n<p><strong>Nepamir\u0161kite masa\u017eo<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22931\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/pexels-andrea-piacquadio-3757952-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<p>Masa\u017eas yra vienas geriausi\u0173 k\u016bno atstatymo po sporto b\u016bd\u0173. Jis padeda suma\u017einti raumen\u0173 \u012ftamp\u0105, skausmus, gerina limfin\u0117s sistemos veikl\u0105, s\u0105nari\u0173 lankstum\u0105 ir mobilum\u0105, pagerina kraujotak\u0105 raumenyse, kas, kaip jau min\u0117jome, skatina k\u016bno atsigavim\u0105 po sporto. Atlikite savimasa\u017e\u0105, naudodami tokius paprastus \u012frankius kaip put\u0173 volelis ar lakroso kamuoliukas. Atsigauti po intensyvaus kr\u016bvio puikiai padeda ir chiropraktika.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: oxygenmag.com<br \/>\n<\/em><em>\u012evaizdin\u0117 nuotrauka: oxygenmag.com<\/em><br \/>\n<em>Kitos nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ar \u017einojote, kad m\u016bs\u0173 raumenys auga ir stipr\u0117ja ne tuo metu, kai mes sportuojame, o tada, kai ilsim\u0117s? Tod\u0117l blogas\u2026<\/p>\n","protected":false},"author":9,"featured_media":22934,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,28],"tags":[44,42],"class_list":["post-22930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","category-sportas","tag-mityba","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22930","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=22930"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22930\/revisions"}],"predecessor-version":[{"id":22935,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22930\/revisions\/22935"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22934"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}