{"id":25696,"date":"2024-05-14T06:32:44","date_gmt":"2024-05-14T06:32:44","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=25696"},"modified":"2024-05-14T06:32:44","modified_gmt":"2024-05-14T06:32:44","slug":"kaip-tureti-tvirta-pilvo-presa","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kaip-tureti-tvirta-pilvo-presa\/","title":{"rendered":"Kaip tur\u0117ti tvirt\u0105 pilvo pres\u0105?"},"content":{"rendered":"

K\u0105 tur\u0117tum\u0117me padaryti, kad tur\u0117tume pilvo pres\u0105? Geros naujienos yra tos, kad j\u016bs jau turite pres\u0105, blogos \u2013 kad n\u0117ra greito ir lengvo b\u016bdo j\u012f \u201ei\u0161kelti \u012f pavir\u0161i\u0173\u201c. Ta\u010diau disciplinos, sveikos mitybos ir reguliarios mank\u0161tos d\u0117ka viskas yra \u012fmanoma.<\/p>\n

Daugumos nesportuojan\u010di\u0173 \u017emoni\u0173 pilvo raumenys yra padengti riebal\u0173 sluoksniu. Dalis jo yra po m\u016bs\u0173 oda (poodiniai riebalai), o kita dalis \u2013 giliai pilvo ertm\u0117je (visceraliniai riebalai). Harvardo sveikatos mokyklos (Harvard medical school \u2013 angl.) duomenimis, ma\u017edaug 90 proc. k\u016bno riebal\u0173 yra poodiniai ir tik apie 10 procent\u0173 riebal\u0173 yra visceraliniai. \u0160ie riebalai yra po pilvo sienele bei \u017earnas bei kepenis gaubian\u010diose erdv\u0117se ir yra ypatingai kenksmingi m\u016bs\u0173 sveikatai.<\/p>\n

Norint tur\u0117ti i\u0161rai\u0161kingus pilvo raumenis, Amerikos pratim\u0173 tarybos (American Council on Exercise \u2013 angl.) duomenimis, jums reik\u0117s suma\u017einti savo k\u016bno riebal\u0173 kiek\u012f iki ma\u017edaug 14-20 proc., jei esate moteris, ir iki ma\u017edaug 6-13 proc. \u2013 jei vyras. Pasak \u0161ios tarybos specialist\u0173, vieno proc. k\u016bno riebal\u0173 praradimas per m\u0117nes\u012f yra saugus ir \u012fgyvendinamas variantas.<\/p>\n

Siekdami tur\u0117ti dail\u0173 pilvo pres\u0105, tur\u0117site suma\u017einti suvartojam\u0173 kalorij\u0173 kiek\u012f, padidinti suvartojam\u0173 baltym\u0173 kiek\u012f ir paplu\u0161\u0117ti sporto sal\u0117je.<\/p>\n

\"\"<\/p>\n

Suma\u017einkite kalorij\u0173 kiek\u012f<\/strong><\/h4>\n

Teigiama, kad reikia suma\u017einti savo dienos kalorij\u0173 kiek\u012f apie 500 kalorij\u0173, jei norite numesti vien\u0105 kilogram\u0105 k\u016bno svorio per savait\u0119. Tomis dienomis, kai treniruojat\u0117s ir sudeginate apie 250 kalorij\u0173, jums u\u017eteks suma\u017einti kalorij\u0173 skai\u010di\u0173 iki 250.<\/p>\n

Padidinkite baltym\u0173 suvartojim\u0105<\/strong><\/h4>\n

Kai numetate svorio, prarandate ir liesuosius raumenis. Norint i\u0161laikyti raumen\u0173 mas\u0119, svarbu vartoti pakankamai baltym\u0173 \u2013 raumen\u0173 statybin\u0117s med\u017eiagos. Suvartokite ma\u017edaug 1-1,5 gramo baltym\u0173 kiekvienam savo k\u016bno kilogramui.<\/p>\n

Maistas, kuriame gausu baltym\u0173, yra vi\u0161tiena, jautiena, kalakutiena, ank\u0161tiniai augalai, rie\u0161utai ir tam tikri pieno produktai, pavyzd\u017eiui, graiki\u0161kas jogurtas.<\/p>\n

Rinkit\u0117s didelio intensyvumo intervalines treniruotes<\/strong><\/h4>\n

\u0160ios treniruot\u0117s yra liekn\u0117jan\u010di\u0173j\u0173 i\u0161sigelb\u0117jimas. Didelio intensyvumo intervalini\u0173 pratim\u0173 pavyzd\u017eiai:<\/p>\n

    \n
  • b\u0117kite 20 sekund\u017ei\u0173 sprintu, po to 40 sekund\u017ei\u0173 ristele. Pratim\u0105 kartokite.<\/li>\n
  • va\u017eiuokite dvira\u010diu 8 sekundes visu tempu, po to 12 sekund\u017ei\u0173 \u2013 ma\u017eo intensyvumo tempu.<\/li>\n<\/ul>\n

    \"\"<\/p>\n

    Atlikite pasiprie\u0161inimo pratimus<\/strong><\/p>\n

    Verta \u017einoti, kad kardiopratimai ir svarmen\u0173 kilnojimas yra efektyviausi b\u016bdai, siekiant numesti riebal\u0173.<\/p>\n

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

    K\u0105 tur\u0117tum\u0117me padaryti, kad tur\u0117tume pilvo pres\u0105? Geros naujienos yra tos, kad j\u016bs jau turite pres\u0105, blogos \u2013 kad n\u0117ra\u2026<\/p>\n","protected":false},"author":9,"featured_media":25700,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-25696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25696","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=25696"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25696\/revisions"}],"predecessor-version":[{"id":25701,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25696\/revisions\/25701"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/25700"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=25696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=25696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=25696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}