{"id":25687,"date":"2024-05-10T07:34:55","date_gmt":"2024-05-10T07:34:55","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=25687"},"modified":"2024-05-10T07:34:55","modified_gmt":"2024-05-10T07:34:55","slug":"kaip-kvepuoti-begant-kad-negeltu-sono","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kaip-kvepuoti-begant-kad-negeltu-sono\/","title":{"rendered":"Kaip kv\u0117puoti b\u0117gant, kad negelt\u0173 \u0161ono?"},"content":{"rendered":"

Pra\u0117jusi\u0105 savait\u0119 aptar\u0117me, kokie yra kv\u0117pavimo pro burn\u0105 ir pro nos\u012f privalumai bei tr\u016bkumai. Ta\u010diau svarbu ne tik, pro nos\u012f ar burn\u0105 kv\u0117puojate, bet ir kaip kv\u0117puojate. \u0160\u012f kart\u0105 pristatome tris kv\u0117pavimo metodus, kurie pad\u0117s b\u0117gant jaustis geriau ir pasiekti auk\u0161tesni\u0173 rezultat\u0173.<\/p>\n

Diafragminis kv\u0117pavimas<\/strong><\/h4>\n

Diafragminis kv\u0117pavimas, dar vadinamas kv\u0117pavimu pilvu, apima s\u0105moning\u0105 diafragmos raumen\u0173 \u012ftraukim\u0105, kad b\u016bt\u0173 galima kv\u0117puoti giliau, i\u0161ple\u010diant plau\u010dius iki did\u017eiausio paj\u0117gumo. Diafragminio kv\u0117pavimo technika apr\u016bpina organizm\u0105 didesniu deguonies kiekiu, o tai gali pagerinti j\u016bs\u0173 na\u0161um\u0105 ir apsaugoti nuo \u0161ono skausmo.<\/p>\n

Kaip kv\u0117puoti pilvu?<\/strong><\/h4>\n

Patogiai atsigulkite ant nugaros, sulenkite kelius, p\u0117das atremkite \u012f \u017eem\u0119. U\u017ed\u0117kite vien\u0105 rank\u0105 ant pilvo, tiesiai po \u0161onkauliu, o kit\u0105 rank\u0105 \u2013 ant kr\u016btin\u0117s.<\/p>\n

L\u0117tai \u012fkv\u0117pkite per nos\u012f, pripildykite pilv\u0105 oro ir pajuskite, kaip pilvas ple\u010diasi. Ranka ant kr\u016btin\u0117s netur\u0117t\u0173 pakilti.<\/p>\n

\"\"<\/p>\n

Kai j\u016bs\u0173 pilvas pakyla, o plau\u010diai prisipildo, \u012ftempkite pilvo raumenis, kad gal\u0117tum\u0117te i\u0161kv\u0117pti diafragma. L\u0117tai i\u0161kv\u0117pkite or\u0105, u\u017etrukdami bent 2 kartus ilgiau nei \u012fkv\u0117pdami. Ranka ant pilvo turi gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f.<\/p>\n

Nor\u0117dami pasiruo\u0161ti kv\u0117puoti pilvu b\u0117gimo metu, prad\u0117kite \u0161\u012f kv\u0117pavim\u0105 praktikuoti namuose \u2013 nuo poros 5-10 minu\u010di\u0173 u\u017esi\u0117mim\u0173 kiekvien\u0105 dien\u0105. Kai jausit\u0117s \u012fvald\u0119 technik\u0105, padidinkite kv\u0117pavimo temp\u0105. Ilgainiui \u012ftraukite \u0161\u012f kv\u0117pavim\u0105 \u012f savo b\u0117gimus. Siekdami sustiprinti diafragm\u0105, pratim\u0105 galite atlikti ir poilsio metu.<\/p>\n

Ritminis kv\u0117pavimas<\/strong><\/h4>\n

Ritminis kv\u0117pavimas rei\u0161kia kv\u0117pavimo sinchronizavim\u0105 su \u017eingsniais. Tai svarbu, nes kiekvien\u0105 kart\u0105, kai j\u016bs\u0173 koja atsitrenkia \u012f \u017eem\u0119, d\u0117l sm\u016bgio j\u0117gos, kuri gali b\u016bti 3-4 kartus didesn\u0117 u\u017e j\u016bs\u0173 k\u016bno svor\u012f, organizmas patiria stres\u0105.<\/p>\n

Ritmi\u0161kas kv\u0117pavimas padidina \u012fkvepiamo deguonies kiek\u012f bei b\u0117gimo efektyvum\u0105 ir suma\u017eina k\u016bno \u012ftamp\u0105.<\/p>\n

\"\"<\/p>\n

Kai kurie i\u0161 labiausiai paplitusi\u0173 ritminio kv\u0117pavimo metod\u0173 yra \u0161ie:<\/p>\n

2:1 modelis. \u012ekv\u0117pkite kas 2 \u017eingsnius ir tre\u010diojo metu \u2013 i\u0161kv\u0117pkite. \u0160is modelis yra tinkamas greitesniam b\u0117gimui.<\/p>\n

3:2 modelis. \u012ekv\u0117pkite kas 3 \u017eingsnius ir i\u0161kv\u0117pkite kas 2 \u017eingsnius. \u0160is modelis rekomenduojamas b\u0117giojant l\u0117tai.<\/p>\n

3:3 modelis. Pana\u0161us \u012f 3:2 model\u012f, bet i\u0161kv\u0117pimas vyksta kas 3 \u017eingsnius.<\/p>\n

Kad i\u0161vengtum\u0117te raumen\u0173 disbalanso, kartas nuo karto keiskite p\u0117das, kad vis kita p\u0117da patirt\u0173 sm\u016bg\u012f, kai i\u0161kvepiate.<\/p>\n

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

Pra\u0117jusi\u0105 savait\u0119 aptar\u0117me, kokie yra kv\u0117pavimo pro burn\u0105 ir pro nos\u012f privalumai bei tr\u016bkumai. Ta\u010diau svarbu ne tik, pro nos\u012f\u2026<\/p>\n","protected":false},"author":9,"featured_media":25689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[13,42],"class_list":["post-25687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-begimas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25687","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=25687"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25687\/revisions"}],"predecessor-version":[{"id":25692,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25687\/revisions\/25692"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/25689"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=25687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=25687"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=25687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}