{"id":24897,"date":"2023-11-14T11:28:09","date_gmt":"2023-11-14T11:28:09","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24897"},"modified":"2023-11-14T11:28:09","modified_gmt":"2023-11-14T11:28:09","slug":"paprasta-ir-smagi-treniruote-namuose-sokiai","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/paprasta-ir-smagi-treniruote-namuose-sokiai\/","title":{"rendered":"Paprasta ir smagi treniruot\u0117 namuose \u2013 \u0161okiai"},"content":{"rendered":"<p>\u0160okiai gali b\u016bti ne tik smagi pramoga, bet ir puiki mank\u0161tos forma. Ypa\u010d vilioja tai, kad \u0161oki\u0173 treniruot\u0119 galima atlikti savo namuose, pasileidus m\u0117gstam\u0105 muzik\u0105 arba internetin\u012f vaizdo \u012fra\u0161\u0105. \u0160\u012f kart\u0105 supa\u017eindinsime jus su keletu populiari\u0173 \u0161oki\u0173 treniruo\u010di\u0173 \u012fra\u0161\u0173 \u201eYouTube\u201c kanale.<\/p>\n<h4><strong>Kod\u0117l naudinga \u0161okti?<\/strong><\/h4>\n<p>Nesvarbu, ar \u017emogus laikosi \u0161oki\u0173 rutinos, ar tiesiog judina savo k\u016bn\u0105 pagal \u012fvairi\u0173 r\u016b\u0161i\u0173 muzik\u0105, \u0161okiai yra paprastas b\u016bdas pagerinti nuotaik\u0105, sudeginti kalorij\u0173 ir fizi\u0161kai sustipr\u0117ti.<\/p>\n<p>2020 m. atliktas <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7312518\/\" target=\"_blank\" rel=\"noopener noreferrer\">tyrimas\u00a0<\/a>parod\u0117, kad s\u0117dim\u0105 darb\u0105 dirban\u010dios moterys, kurios tris kartus per savait\u0119 dar\u0117 \u0161okiais pagr\u012fstus k\u016bno rengybos pratimus, po 4 m\u0117nesi\u0173 pasiek\u0117 geresni\u0173 fizin\u0117s bei psichin\u0117s sveikatos rodikli\u0173, pasijuto gyvybingesn\u0117s. Taip yra tod\u0117l, kad muzikos ir judesio derinys smegenyse i\u0161skiria endorfinus \u2013 laim\u0117s hormonus.<\/p>\n<p>Teigiamus poky\u010dius pajuto \u00a0ir 2016 m. atlikto <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26571136\/\" target=\"_blank\" rel=\"noopener noreferrer\">tyrimo <\/a>dalyviai. Po 8 savai\u010di\u0173, kuri\u0173 metu tiriamieji \u0161oko populiarius \u0161okius, j\u0173 bendra gyvenimo kokyb\u0117 pager\u0117jo \u012fvairiose srityse. Nustatyta, kad \u0161ie asmenys pajuto turintys daugiau energijos, pager\u0117jo j\u0173 emocin\u0117 ir fizin\u0117 savijauta, padid\u0117jo deguonies pasisavinimas, suma\u017e\u0117jo k\u016bno riebal\u0173 kiekis.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24898\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/11\/pexels-cottonbro-studio-3171812-401x600.jpg\" alt=\"\" width=\"401\" height=\"600\" \/><\/p>\n<h4><strong>Ypa\u010d aktualu senjorams<\/strong><\/h4>\n<p>Daugelis \u0161oki\u0173 stili\u0173 naudingi vyresnio am\u017eiaus \u017emon\u0117ms, kadangi padeda stiprinti j\u0173 pusiausvyr\u0105 bei \u012fvairius fizinius sveikatos rodiklius. \u0160okiai taip pat gali pagerinti senjor\u0173 pa\u017eintin\u0119 funkcij\u0105. 2018 m. atliktas <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26571136\/\" target=\"_blank\" rel=\"noopener noreferrer\">tyrimas\u00a0<\/a>nustat\u0117, kad vyresnio am\u017eiaus \u017emon\u0117ms choreografijos mokymasis gali pagerinti psichin\u0119 funkcij\u0105 labiau nei atliekant kitus pasikartojan\u010dius pratimus.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24900\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/11\/pexels-ron-lach-7927956-400x600.jpg\" alt=\"\" width=\"400\" height=\"600\" \/><\/p>\n<h4><strong>Kaip internete rasti tinkam\u0173 treniruo\u010di\u0173?<\/strong><\/h4>\n<p>Ie\u0161kodami ideali\u0173 \u0161oki\u0173 treniruo\u010di\u0173 vaizdo \u012fra\u0161\u0173 internete, atsi\u017evelkite \u012f kelet\u0105 faktori\u0173.<\/p>\n<p><em>Jums tur\u0117t\u0173 patikti \u0161oki\u0173 stilius<\/em><\/p>\n<p>Vis\u0173 pirma, \u0161okti tur\u0117t\u0173 b\u016bti malonu, tod\u0117l svarbu rasti toki\u0173 \u0161oki\u0173 \u012fra\u0161\u0173, kuriais gal\u0117tum\u0117te m\u0117gautis. Jei dar ne\u017einote, kas patinka, i\u0161bandykite <em>pop<\/em>, <em>hip-hop<\/em>, regetono, zumbos, salsos, sambos ir kit\u0173 \u0161oki\u0173 stili\u0173 treniruotes. \u012evairi\u0173 mank\u0161tos variant\u0173 galite rasti \u010dia:<\/p>\n<p><iframe loading=\"lazy\" title=\"FIERCE \ud83d\udca6\ud83d\udc85 30 Min Dance workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gTXi_6J2j9o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><em>Tinkamas lygis<\/em><\/p>\n<p>Internete yra \u0161oki\u0173 treniruo\u010di\u0173 \u012fra\u0161\u0173, skirt\u0173 \u012fvairaus fizinio pasiruo\u0161imo \u0161ok\u0117jams. Pa\u017eengusiems \u0161ok\u0117jams skirti u\u017esi\u0117mimai gali \u012fbauginti pradedan\u010dius, o kai kuriems labiau patyrusiems \u0161oki\u0173 fanams pradedan\u010di\u0173j\u0173 u\u017esi\u0117mimai gali b\u016bti nuobod\u016bs.<\/p>\n<p><em>Dar keletas patarim\u0173<\/em><\/p>\n<p>Ie\u0161kodami \u012fdomi\u0173 treniruo\u010di\u0173, galite nusikelti \u012f praeities muzikos ritmus, pavyzd\u017eiui i\u0161bandyti 2000-\u0173j\u0173 muzik\u0105:<\/p>\n<p><iframe loading=\"lazy\" title=\"15 MIN DANCE PARTY WORKOUT - Full Body\/No Equipment\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1vRto-2MMZo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Arba koriejie\u010di\u0173 popmuzikos, afrikieti\u0161k\u0173 ar net Bolivudo melodij\u0173 treniruot\u0119. Afrikieti\u0161k\u0173 ritm\u0173 \u012fra\u0161\u0105 galite rasti \u010dia:<\/p>\n<p><iframe loading=\"lazy\" title=\"AFRICAN DANCE WORKOUT 20 min (FUN!!) | Afrifitness | No equipment\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Ev6zzaGkwOY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Taip pat yra nema\u017eai specialiai \u0161okiams skirt\u0173 kanal\u0173. \u201e305 Fitness\u201c kanalas \u201eYouTube\u201c si\u016blo daugyb\u0119 energing\u0173 \u0161oki\u0173 vaizdo \u012fra\u0161\u0173. Nors \u0161ios treniruot\u0117s gali b\u016bti intensyvios, kiekviena sesija apima ir ap\u0161ilim\u0105, ir atsipalaidavim\u0105.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: medicalnewstoday.com<\/em><br \/>\n<em> Iliustracijos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0160okiai gali b\u016bti ne tik smagi pramoga, bet ir puiki mank\u0161tos forma. Ypa\u010d vilioja tai, kad \u0161oki\u0173 treniruot\u0119 galima atlikti\u2026<\/p>\n","protected":false},"author":9,"featured_media":24899,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[89],"class_list":["post-24897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-sokiai"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24897","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=24897"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24897\/revisions"}],"predecessor-version":[{"id":24901,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24897\/revisions\/24901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24899"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}