{"id":25175,"date":"2023-12-27T10:22:57","date_gmt":"2023-12-27T10:22:57","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=25175"},"modified":"2023-12-27T10:22:57","modified_gmt":"2023-12-27T10:22:57","slug":"joga-gali-padeti-norint-priaugti-svorio-6-pozos-siuo-tikslu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/joga-gali-padeti-norint-priaugti-svorio-6-pozos-siuo-tikslu\/","title":{"rendered":"Joga gali pad\u0117ti, norint priaugti svorio: 6 pozos \u0161iuo tikslu"},"content":{"rendered":"

Nors joga da\u017eniausiai asocijuojasi su svorio metimu, verta pamin\u0117ti, kad derinant sveik\u0105 gyvenimo b\u016bd\u0105 ir visavert\u0119 mityb\u0105, joga taip pat gali pad\u0117ti priaugti svorio. Nuoseklus \u012fvairi\u0173 jogos poz\u0173 praktikavimas vaidina svarb\u0173 vaidmen\u012f palaikant med\u017eiag\u0173 apykait\u0105, subalansuojant hormonus ir auginant raumen\u0173 mas\u0119. Be to, joga padeda pagerinti maistini\u0173 med\u017eiag\u0173 \u012fsisavinim\u0105, o tai yra esminis svorio augimo aspektas. Taigi, jei bandote priaugti papildom\u0173 kilogram\u0173, praktikuokite \u0161ias jogos asanas.<\/p>\n

Kalno asana <\/strong>\u2013 Tadasana<\/strong><\/h4>\n

\"\"<\/p>\n

\u0160i poza pagerina bendr\u0105 k\u016bno laikysen\u0105, \u012fdarbina pagrindinius raumenis ir stiprina kojas.<\/p>\n

    \n
  • Atsistokite suglaud\u0119 kojas, rankas laikykite prie \u0161on\u0173.<\/li>\n
  • Tolygiai paskirstykite svor\u012f ant abiej\u0173 koj\u0173.<\/li>\n
  • I\u0161skleiskite pir\u0161tus ir pakelkite rankas vir\u0161 galvos, delnus atsuk\u0119 vienas \u012f kit\u0105.<\/li>\n
  • \u012etraukite \u0161laun\u0173 raumenis, i\u0161tiesinkite nugar\u0105, pakelkite kr\u016btin\u0119 ir tempkite save \u012f vir\u0161\u0173.<\/li>\n
  • Laikykite poz\u0105, sutelkdami d\u0117mes\u012f \u012f gil\u0173 \u012fkv\u0117pim\u0105.<\/li>\n<\/ul>\n

    \u017demyn \u017ei\u016brintis \u0161uo <\/strong>\u2013 Adho Mukha Svanasana<\/strong><\/h4>\n

    \"\"<\/p>\n

    \u0160i poza stiprina vis\u0105 k\u016bn\u0105, \u012fskaitant rankas, pe\u010dius ir \u0161erd\u012f, didina raumen\u0173 mas\u0119 ir padeda priaugti svorio.<\/p>\n

      \n
    • Ant kilim\u0117lio pad\u0117kite rankas ir kelius.<\/li>\n
    • Pakelkite klubus link lub\u0173, i\u0161tiesinkite kojas.<\/li>\n
    • Laikydami rankas pe\u010di\u0173 plotyje, i\u0161skleiskite pir\u0161tus.<\/li>\n
    • Paspauskite kulnus link grind\u0173, pailgindami stubur\u0105.<\/li>\n
    • \u012etraukite pagrindinius raumenis ir atpalaiduokite galv\u0105 tarp rank\u0173.<\/li>\n
    • Giliai kv\u0117puodami, laikykite poz\u0105.<\/li>\n<\/ul>\n

      Kario II asana <\/strong>\u2013 Virabhadrasana II<\/strong><\/h4>\n

      \"\"<\/p>\n

      \u0160i poza \u012fgalina daugyb\u0119 raumen\u0173 grupi\u0173, ypa\u010d koj\u0173 ir rank\u0173. Tai prisideda prie raumen\u0173 vystymosi ir pagerina med\u017eiag\u0173 apykait\u0105.<\/p>\n

        \n
      • Prad\u0117kite nuo kalno pozos, kojos pe\u010di\u0173 plotyje.<\/li>\n
      • Pasukite de\u0161in\u0119 koj\u0105 \u012f i\u0161or\u0119, o kair\u0119 \u2013 \u0161iek tiek \u012f vid\u0173.<\/li>\n
      • Sulenkite de\u0161in\u012fj\u012f kel\u012f tiesiai vir\u0161 de\u0161in\u0117s kulk\u0161nies.<\/li>\n
      • I\u0161tieskite rankas lygiagre\u010diai grindims, delnais \u017eemyn.<\/li>\n
      • Pa\u017evelkite \u012f de\u0161in\u0117s rankos pir\u0161t\u0173 galiukus, pe\u010dius laikykite atpalaidav\u0119.<\/li>\n
      • Laikykite poz\u0105 ir nepamir\u0161kite tolygiai kv\u0117puoti.<\/li>\n<\/ul>\n

        Tilto asana <\/strong>\u2013 Setu Bandhasana<\/strong><\/h4>\n

        \"\"<\/p>\n

        Tilto asana sustiprina \u0161laun\u0173, s\u0117dmen\u0173 ir apatin\u0117s nugaros dalies raumenis ir padidina bendr\u0105 k\u016bno j\u0117g\u0105.<\/p>\n

          \n
        • Atsigulkite ant nugaros ir sulenkite kelius, p\u0117das laikykite klub\u0173 plotyje.<\/li>\n
        • Spauskite p\u0117das \u012f grindis ir kelkite klubus link lub\u0173.<\/li>\n
        • Rankas laikykite i\u0161tiestas po k\u016bnu.<\/li>\n
        • Laikykite \u0161launis lygiagre\u010diai.<\/li>\n
        • Laikykite poz\u0105 tol, kol jums joje patogu<\/li>\n<\/ul>\n

          Med\u017eio asana<\/strong> \u2013 Vrikshasana<\/strong><\/h4>\n

          \"\"<\/p>\n

          Med\u017eio poza pagerina pusiausvyr\u0105 ir stabilum\u0105, suaktyvina koj\u0173 ir \u0161erdies raumenis.<\/p>\n

            \n
          • Prad\u0117kite nuo kalno pozos ir perkelkite svor\u012f ant kair\u0117s kojos.<\/li>\n
          • Pakelkite de\u0161in\u0119 p\u0117d\u0105 ir jos pad\u0105 priglauskite prie vidin\u0117s kair\u0117s kojos \u0161launies.<\/li>\n
          • Suglauskite delnus prie kr\u016btin\u0117s arba i\u0161tieskite rankas vir\u0161 galvos.<\/li>\n
          • Raskite ta\u0161k\u0105, \u012f kur\u012f \u017ei\u016br\u0117site, kad i\u0161laikytum\u0117te pusiausvyr\u0105.<\/li>\n
          • Laikykite poz\u0105, o po kurio laiko pakeiskite kojas.<\/li>\n<\/ul>\n

            K\u0117d\u0117s asana \u2013 Utkatasana <\/strong><\/h4>\n

            \"\"<\/p>\n

            \u0160i asana suaktyvina apatin\u0119 k\u016bno dal\u012f, \u012fskaitant \u0161launis ir s\u0117dmenis, padeda stiprinti raumenis.<\/p>\n

              \n
            • Atsistokite suglaud\u0119 kojas, rankas laikykite prie \u0161on\u0173.<\/li>\n
            • \u012ekv\u0117pkite ir pakelkite rankas vir\u0161 galvos.<\/li>\n
            • I\u0161kv\u0117pkite, sulenkite kelius ir atsis\u0117skite taip, lyg s\u0117d\u0117tum\u0117te ant k\u0117d\u0117s.<\/li>\n
            • Svor\u012f nukreipkite \u012f kulnus, \u012ftempkite \u0161erd\u012f.<\/li>\n
            • Giliai kv\u0117puodami, laikykite poz\u0105.<\/li>\n<\/ul>\n

              Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
              \n\u0160altinis: healthshots.com<\/em>
              \nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

              Nors joga da\u017eniausiai asocijuojasi su svorio metimu, verta pamin\u0117ti, kad derinant sveik\u0105 gyvenimo b\u016bd\u0105 ir visavert\u0119 mityb\u0105, joga taip pat\u2026<\/p>\n","protected":false},"author":9,"featured_media":25177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[118],"class_list":["post-25175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-joga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25175","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=25175"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25175\/revisions"}],"predecessor-version":[{"id":25182,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25175\/revisions\/25182"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/25177"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=25175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=25175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=25175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}