{"id":22971,"date":"2022-12-08T09:32:35","date_gmt":"2022-12-08T09:32:35","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=22971"},"modified":"2022-12-08T09:32:35","modified_gmt":"2022-12-08T09:32:35","slug":"naudingiausi-pratimai-skirti-kiekvienam-zmogaus-gyvenimo-desimtmeciui","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/naudingiausi-pratimai-skirti-kiekvienam-zmogaus-gyvenimo-desimtmeciui\/","title":{"rendered":"Naudingiausi pratimai, skirti kiekvienam \u017emogaus gyvenimo de\u0161imtme\u010diui"},"content":{"rendered":"<p>Vienas laimingo am\u017e\u0117jimo garant\u0173 \u2013 sveikas ir i\u0161tvermingas k\u016bnas, tod\u0117l niekas net neabejoja, kad sportuoti verta visais gyvenimo tarpsniais. D\u0117l \u0161ios prie\u017easties atrinkome gerai fizinei savijautai palankiausius pratimus kiekvienam \u017emogaus gyvenimo de\u0161imtme\u010diui \u2013 susipa\u017einkite.<\/p>\n<p><strong>\u00a0Antras de\u0161imtmetis \u2013 <\/strong><strong><em>Walking Lunges<\/em><\/strong><\/p>\n<p><strong>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22976\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/walking-lunges-600x439.jpg\" alt=\"\" width=\"600\" height=\"439\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/walking-lunges-600x439.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/walking-lunges.jpg 640w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/strong><\/p>\n<p>Nors <em>Walking Lunges<\/em> n\u0117ra lengvas pratimas, jis yra i\u0161ties naudingas, ypa\u010d, turint daug j\u0117g\u0173, kas b\u016bdinga jaunimui. \u0160is dinaminis pratimas pad\u0117s sustiprinti koj\u0173 ir s\u0117dmen\u0173 raumenis bei s\u0105narius, padidins klub\u0173 judrum\u0105, i\u0161pl\u0117s judesi\u0173 diapazon\u0105 ir pad\u0117s i\u0161vengti koj\u0173 traum\u0173 j\u0117gos treniruo\u010di\u0173 metu.<\/p>\n<p>Kaip atlikti? Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje. Viena koja \u017eenkite \u012f priek\u012f ir trumpam sustokite. Prie\u0161 \u017eengdami dar vien\u0105 \u012ft\u016bpst\u0105, pakelkite kit\u0105 p\u0117d\u0105 auk\u0161tyn taip, kad susilygiuotum\u0117te su priekyje esan\u010dia p\u0117da. Jud\u0117kite, keisdami kojas 30-45 sekundes. Atlikite tris pakartojimus.<\/p>\n<p><strong>Tre\u010dias de\u0161imtmetis \u2013 <\/strong><strong><em>Dumbbell Thrusters<\/em><\/strong><\/p>\n<p><strong>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22974\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/dumbbell-squat-600x439.jpg\" alt=\"\" width=\"600\" height=\"439\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/dumbbell-squat-600x439.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/dumbbell-squat.jpg 640w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/strong><\/p>\n<p>\u0160iuo gyvenimo periodu dauguma \u017emoni\u0173 jau turi darbus ir d\u0117l to kai kurie m\u016bs\u0173 daugiau laiko praleid\u017eia s\u0117d\u0117dami. Tod\u0117l \u0161iuo periodu mums reik\u0117t\u0173 daugiau d\u0117mesio skirti j\u0117gos ir kardiopratimams. <em>Dumbbell Thrusters <\/em>vienu metu suaktyvina kelias pagrindines raumen\u0173 grupes: \u0161erd\u012f, vir\u0161utin\u0119 k\u016bno dal\u012f ir u\u017epakalin\u0119 raumen\u0173 grandin\u0119. \u0160is pratimas ne tik padeda formuoti raumenis, stiprinti j\u0117g\u0105, bet ir degina k\u016bno riebalus.<\/p>\n<p>Kaip atlikti? Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje. Kiekvienoje rankoje laikykite po svarmen\u012f. Svarmenys tur\u0117t\u0173 b\u016bti laikomi u\u017e pe\u010di\u0173, \u0161alia aus\u0173. Kai esate tinkamoje pad\u0117tyje, leiskit\u0117s \u012f prit\u016bpim\u0105. Tada atsistokite ir kelkite rankas vir\u0161 galvos, visi\u0161kai jas i\u0161tiesdami. Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f. Atlikite tris serijas po 8-12 pakartojim\u0173.<\/p>\n<p><strong>Ketvirtas de\u0161imtmetis \u2013 <\/strong><strong><em>Deadlifts<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22973\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/deadlift-600x439.jpg\" alt=\"\" width=\"600\" height=\"439\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/deadlift-600x439.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/deadlift.jpg 640w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0160iuo gyvenimo periodu ir toliau reik\u0117t\u0173 \u0161alinti neigiamas s\u0117dimo darbo pasekmes. <em>Deadlifts<\/em> labai efektyviai padidina funkcin\u0119 j\u0117g\u0105, nes suaktyvina u\u017epakalin\u0119 raumen\u0173 grandin\u0119, kuri apima vis\u0105 nugar\u0105 nuo blauzd\u0173 ir s\u0117dmen\u0173 iki vir\u0161utin\u0117s nugaros dalies. Taip pat \u0161is pratimas gerina laikysen\u0105 ir apsaugo nuo traum\u0173, keliant sunkius daiktus nuo grind\u0173.<\/p>\n<p>Kaip atlikti? Nors d<em>eadlifts<\/em> da\u017enai atliekamas su \u0161tanga, taip pat galite atlikti \u0161\u012f pratim\u0105, rankose laikydami po svarmen\u012f. Atsistokite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, \u0161iek tiek sulenktos, o u\u017epakalis \u2013 atki\u0161tas atgal. Pasilenkite ir paimkite \u0161tang\u0105 arba svarmenis. Laikydami nugar\u0105 tiesi\u0105, kelkite svor\u012f auk\u0161tyn, kol atsistosite. Prie\u0161 nuleisdami svor\u012f atgal ant grind\u0173, padarykite pauz\u0119. Atlikite tris serijas po 6-10 pakartojim\u0173.<\/p>\n<p><strong>Penktas de\u0161imtmetis \u2013 <\/strong><strong><em>Loaded Carries<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22977\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/RX_07912-X3-oqdtm47wrj16hxllbnf81unt7d65avhe9r63arvp8o-600x314.jpg\" alt=\"\" width=\"600\" height=\"314\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/RX_07912-X3-oqdtm47wrj16hxllbnf81unt7d65avhe9r63arvp8o-600x314.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/RX_07912-X3-oqdtm47wrj16hxllbnf81unt7d65avhe9r63arvp8o-768x402.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/RX_07912-X3-oqdtm47wrj16hxllbnf81unt7d65avhe9r63arvp8o.jpg 1200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Sulaukus 50-ies, gali prad\u0117ti silpti j\u016bs\u0173 pusiausvyra, tod\u0117l, siekiant i\u0161laikyti tvirtus kaulus ir ger\u0105 koordinacij\u0105, labai svarbu sutelkti d\u0117mes\u012f \u012f funkcinius pratimus. \u00a0Pratimas <em>Loaded Carries<\/em> ne tik pagerina pusiausvyr\u0105, ta\u010diau ir apsaugo nuo traum\u0173, ne\u0161ant sunkius pirkinius ar daiktus.<\/p>\n<p>Kaip atlikti? \u012e rankas paimkite svarmenis ir tiesiog \u017eingsniuokite tam tikr\u0105 atstum\u0105 \u2013 stenkit\u0117s nukeliauti kiek galima toliau. Pasiek\u0119 galutin\u012f ta\u0161k\u0105, pad\u0117kite svarmenis ir pails\u0117kite, o tada ir v\u0117l eikite. Rekomenduojama vaik\u0161\u010dioti tris kartus po 45 sekundes.<\/p>\n<p><strong>\u0160e\u0161tas de\u0161imtmetis \u2013 <\/strong><strong><em>Bird Dog<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22972\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/bird-dog-exercise-600x439.jpg\" alt=\"\" width=\"600\" height=\"439\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/bird-dog-exercise-600x439.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/12\/bird-dog-exercise.jpg 640w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Kai mums sukanka 60 ir daugiau met\u0173, pradeda varginti klub\u0173 ir s\u0105nari\u0173 problemos, tod\u0117l turime nuolat stengtis pagerinti pusiausvyr\u0105, mobilum\u0105 ir laikysen\u0105. Jogos asana <em>Bird Dog<\/em> \u201e\u012fdarbina\u201c vis\u0105 k\u016bn\u0105, tod\u0117l stipr\u0117ja \u0161erdies, nugaros, klub\u0173 ir s\u0117dmen\u0173 raumenys. Be to, \u0161is pratimas gerina laikysen\u0105, padidina judesi\u0173 diapazon\u0105 ir ma\u017eina apatin\u0117s nugaros dalies skausm\u0105.<\/p>\n<p>Kaip atlikti? Atsiklaupkite ir kai jausit\u0117s stabiliai, auk\u0161tyn prie\u0161ais save pakelkite vien\u0105 rank\u0105 ir i\u0161tieskite pakelt\u0105 prie\u0161ing\u0105 koj\u0105. Tada gr\u0105\u017einkite rank\u0105 ir koj\u0105 \u012f pradin\u0119 pad\u0117t\u012f. Atlikite t\u0105 pat\u012f judes\u012f su kita ranka bei koja. Atlikite tris serijas po 12-15 pakartojim\u0173 kiekvienoje pus\u0117je.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: eatthis.com<\/em><br \/>\n<em> Nuotraukos: eatthis.com, \u012fvaizdin\u0117 nuotrauka &#8211; pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vienas laimingo am\u017e\u0117jimo garant\u0173 \u2013 sveikas ir i\u0161tvermingas k\u016bnas, tod\u0117l niekas net neabejoja, kad sportuoti verta visais gyvenimo tarpsniais. D\u0117l\u2026<\/p>\n","protected":false},"author":9,"featured_media":22978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-22971","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\/22971","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=22971"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22971\/revisions"}],"predecessor-version":[{"id":22979,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/22971\/revisions\/22979"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/22978"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=22971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=22971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=22971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}