{"id":24240,"date":"2023-07-21T08:19:15","date_gmt":"2023-07-21T08:19:15","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24240"},"modified":"2023-07-21T08:19:15","modified_gmt":"2023-07-21T08:19:15","slug":"specialistas-pataria-per-karscius-sportuokite-rytais-arba-vakarais","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/specialistas-pataria-per-karscius-sportuokite-rytais-arba-vakarais\/","title":{"rendered":"Specialistas pataria: per kar\u0161\u010dius sportuokite rytais arba vakarais"},"content":{"rendered":"

\u0160iais metais vasara Lietuvoje d\u017eiugina \u0161iltais ir saul\u0117tais orais. Netr\u016bksta ir ypa\u010d kar\u0161t\u0173 dien\u0173. Nors didel\u0117 \u0161iluma d\u017eiugina poilsiautojus, sportuojantiems \u017emon\u0117ms gali tur\u0117ti ne itin maloni\u0173 pasekmi\u0173.<\/p>\n

\u201eGeriausias pasirinkimas \u2013 sportuoti vakare. Treneriai da\u017eniausiai neleid\u017eia sportuoti kar\u0161tos dienos metu, nes kar\u0161tis ir saul\u0117 atima energij\u0105 bei j\u0117gas. D\u0117l to tampa sunkiau sportuoti. \u017dinoma, tinka ir ankstyvas rytas, kai dar yra ka\u017ekokia v\u0117sa\u201c, – patar\u0117 sporto kineziterapeutas Marius Matulionis<\/strong>.<\/p>\n

Jeigu treniruot\u0117 arba ilgesnis \u017eygis nei\u0161vengiami dienos metu, svarbu tur\u0117ti kepur\u0119, pastoviai dr\u0117kinti plaukus, kad galva gaut\u0173 dr\u0117gm\u0117s.<\/p>\n

\u201ePo ilgesnio kr\u016bvio visada galima pasinaudoti ledukais i\u0161 \u012fprastos parduotuv\u0117s ar tiesiog ka\u017ekuo i\u0161 kameros, k\u0105 galima u\u017esid\u0117ti ant vir\u0161utines kaklo dalies ir prie trapecini\u0173 raumen\u0173. Reik\u0117t\u0173 kelet\u0105 minu\u010di\u0173 pa\u0161aldyti min\u0117tas vietas. Kai galva ar kaklas pradeda \u0161alti ar stingti, reik\u0117t\u0173 \u0161\u012f proces\u0105 nutraukti. \u010cia trukm\u0117 kiekvienam gali b\u016bti skirtinga. Ir, \u017einoma, gerti daug skys\u010di\u0173 \u2013 geriausia su \u012fvairiais mikroelementais. Svarbiausi i\u0161 j\u0173 b\u016bt\u0173 kalis, kalcis, magnis\u201c, – pasakojo M. Matulionis.<\/p>\n

\"\"
Marius Matulionis<\/figcaption><\/figure>\n

Kitas svarbus patarimas po kr\u016bvio \u2013 prasitempti raumenis, prasijudinti, neskub\u0117ti, padaryti mobilumo pratimus. Pasak M. Matulionio, reikia nepating\u0117ti prasitemti blauzdas, kr\u016btinin\u0119 dal\u012f ir, kaip min\u0117ta, gerti skys\u010dius. Tai leist\u0173 i\u0161vengti m\u0117\u0161lungio ir pana\u0161i\u0173 nemalonum\u0173.<\/p>\n

Turb\u016bt daugelis pastebi, kad per kar\u0161\u010dius \u0161iek tiek sul\u0117t\u0117ja med\u017eiag\u0173 apykaita, d\u0117l to norisi ma\u017eiau valgyti arba ie\u0161koma lengvesnio maisto. Tokio principo reik\u0117t\u0173 nepamir\u0161ti ir sportuojantiems.<\/p>\n

\u201ePer kar\u0161\u010dius reikia daugiau lengvesnio maisto ir ma\u017eesni\u0173 dozi\u0173. Jaustis pusiau alkanam, ypa\u010d i\u0161tverm\u0117s sporte, yra labai normalu. I\u0161 maisto si\u016bly\u010diau nepamir\u0161ti \u012fvairi\u0173 ko\u0161i\u0173, avin\u017eirni\u0173, pupin\u0117s kult\u016bros produkt\u0173. Visada padeda vaisiai, dar\u017eov\u0117s, galb\u016bt ir s\u016bris. Reik\u0117t\u0173 tiesiog valgyti ma\u017eiau m\u0117sos ir rinktis lengvesn\u012f maist\u0105\u201c, – ai\u0161kino kineziterapeutas.<\/p>\n

Vengti sportuoti per pat\u012f kar\u0161t\u012f M. Matulionis si\u016blo ne be prie\u017easties. Kar\u0161t\u0105 dien\u0105 galima gauti \u0161ilumos arba saul\u0117s sm\u016bg\u012f. To po\u017eymiai \u2013 galvos skausmas, sukimasis, v\u0117mimas. Jeigu negeriama pakankamai skys\u010di\u0173, smarkiai i\u0161auga apkrova \u0161ird\u017eiai. Tas ypa\u010d aktualu vyresnio am\u017eiaus \u017emon\u0117ms.<\/p>\n

\u201eNesakau, kad reikia liuobti vanden\u012f kibirais, bet reikia vis pagurk\u0161noti ir su\u0161lapinti burn\u0105. Buitinis patarimas \u2013 vanduo su druska ir cukrumi. Tai leist\u0173 gauti pakankamai med\u017eiag\u0173 apsisaugant nuo raumen\u0173 traukimo. Bet kokiu atveju, norint 100 proc. i\u0161vengti \u0161ilumos sm\u016bgio, reik\u0117t\u0173 sportuoti ankst\u0173 ryt\u0105 arb\u0105 vakare\u201c, – teig\u0117 M. Matulionis.<\/p>\n

\"\"
Marius Matulionis<\/figcaption><\/figure>\n

Nuo saul\u0117s galima pasisl\u0117pti prisidengiant sk\u0117\u010diu, suradus didesn\u012f \u0161e\u0161\u0117l\u012f ar tiesiog sulaukus danguje debes\u0173. Visgi tai menkai apsaugo \u017emog\u0173 jeigu bendra oro temperat\u016bra i\u0161lieka itin auk\u0161ta.<\/p>\n

\u201eGalb\u016bt tai ka\u017ekiek padeda, bet apkrova \u017emogui per kar\u0161t\u012f i\u0161 esm\u0117s lieka tokia pati. A\u0161 pats taip nerizikuo\u010diau ir, kaip min\u0117jau, rink\u010diausi sportavim\u0105 rytais arba vakarais\u201c, – pakartojo specialistas.<\/p>\n

M. Matulionis prisipa\u017e\u012fsta \u2013 jeigu sportininkas sportuoja profesionaliai, su \u017einiomis ir specialistais, ten galioja kitos taisykl\u0117s. M\u0117g\u0117jams reik\u0117t\u0173 nepersistengti ir saugoti savo sveikat\u0105.<\/p>\n

\u201eMan tai vakarais sportuoti daug maloniau \u2013 paprakaituoji su likusia kaitra, atsigeri mineralinio ar papild\u0173. Tada daug didesnis sporto malonumas negu alinti save per pat\u012f kar\u0161t\u012f. O jei dar koks \u0161ilumos sm\u016bgis i\u0161tinka, tai bent pusei savait\u0117s galima i\u0161kristi i\u0161 \u012fprasto gyvenimo. Kam to reikia?\u201c, – sak\u0117 M. Matulionis.<\/p>\n

Tekstas: Dominyko Genevi\u010diaus<\/em>
\nNuotraukos: i\u0161 asmeninio archyvo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160iais metais vasara Lietuvoje d\u017eiugina \u0161iltais ir saul\u0117tais orais. Netr\u016bksta ir ypa\u010d kar\u0161t\u0173 dien\u0173. Nors didel\u0117 \u0161iluma d\u017eiugina poilsiautojus, sportuojantiems\u2026<\/p>\n","protected":false},"author":9,"featured_media":24241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42],"class_list":["post-24240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24240","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=24240"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24240\/revisions"}],"predecessor-version":[{"id":24243,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24240\/revisions\/24243"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24241"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}