{"id":26253,"date":"2024-09-25T07:01:19","date_gmt":"2024-09-25T07:01:19","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=26253"},"modified":"2024-09-25T07:01:19","modified_gmt":"2024-09-25T07:01:19","slug":"trys-populiarios-sportines-rutinos-megstantiems-manksta-su-svoriais","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/trys-populiarios-sportines-rutinos-megstantiems-manksta-su-svoriais\/","title":{"rendered":"Trys populiarios sportin\u0117s rutinos, m\u0117gstantiems mank\u0161t\u0105 su svoriais"},"content":{"rendered":"

Prad\u0117j\u0119 sportuoti, da\u017enai b\u016bname tokie pilni entuziazmo kuo grei\u010diau \u201eu\u017esiauginti\u201c raumenis, kad kartais persistengiame. Kai treniruojam\u0117s neefektyviai, pervargstame ir ilgiau nei planavome nepastebime rezultat\u0173, galime i\u0161 viso prarasti nor\u0105 sportuoti. O kartais b\u016bna ir taip, kad tiesiog ne\u017einome, nuo ko prad\u0117ti. Jei \u0161ios situacijos jums pa\u017e\u012fstamos ir m\u0117gstate kilnoti svorius, galb\u016bt verta susipa\u017einti su trimis tarp sportinink\u0173 populiariais treniruo\u010di\u0173 split\u2018ais<\/em> (i\u0161 angl. k. \u201eskaldyti, dalinti\u201c), kurie \u012f svori\u0173 kilnojimo rutin\u0105 \u012fves daugiau tvarkos.<\/p>\n

\u201eVir\u0161us \u2013 apa\u010dia \u2013 poilsis\u201c<\/strong><\/h4>\n

\u0160i treniruo\u010di\u0173 sistema yra lengvai \u012fsimenama ir efektyvi. Jos metu savait\u0117 b\u016bna padalinta \u012f \u201evir\u0161utin\u0117s\u201c ir \u201eapatin\u0117s\u201c k\u016bno dali\u0173 dienas, \u012f rutin\u0105 \u012fterpiant poilsio dien\u0105. Intensyvus kr\u016bvis vienai k\u016bno daliai u\u017etikrins, kad raumenys dirbt\u0173, ta\u010diau kit\u0105 dien\u0105 \u2013 ils\u0117t\u0173si.<\/p>\n

Pasirinkus \u0161\u012f split\u2018\u0105<\/em>, verta kaskart atlikti ir sud\u0117tinius pratimus, tokius, kaip: svori\u0173 kilnojimas ant suoliuko, prit\u016bpimai su svoriais bei \u201emirties trauk\u0105\u201c, kurie suteiks naudos tiek tikriems svori\u0173 kilnojimo profesionalams, tiek pa\u017eengusiems sportininkams.<\/p>\n

\"\"<\/p>\n

\u201eVir\u0161us \u2013 apa\u010dia \u2013 poilsis\u201c split\u2018o pavyzdys:<\/em><\/p>\n

pirmadienis: vir\u0161us<\/p>\n

antradienis: apa\u010dia<\/p>\n

tre\u010diadienis: poilsis<\/p>\n

ketvirtadienis: vir\u0161us<\/p>\n

penktadienis: apa\u010dia<\/p>\n

savaitgalis: poilsis<\/p>\n

\u201eBro split\u201c<\/strong><\/h4>\n

\u0160is metodas, manoma, taip vadinamas d\u0117l to, kad i\u0161populiar\u0117jo, kai dar buvo moksli\u0161kai nepatikrintas (\u201ebroscience\u201c \u2013 i\u0161 angl. k. \u201eneoficialus, nepatvirtintas mokslas\u201c). Ta\u010diau tai nerei\u0161kia, kad \u0161is \u201eraumen\u0173 u\u017esiauginimo\u201c b\u016bdas n\u0117ra veiksmingas. \u012eprastas \u201eBro split\u201c treniruo\u010di\u0173 planas si\u016blo darbo dienomis treniruoti po vien\u0105 skirting\u0105 raumen\u0173 grup\u0119, kad b\u016bt\u0173 i\u0161vengta visi\u0161ko nuovargio, o savaitgaliais \u2013 ils\u0117tis.<\/p>\n

\"\"<\/p>\n

\u201eBro split\u201c pavyzdys:<\/em><\/p>\n

pirmadienis: kr\u016btin\u0117<\/p>\n

antradienis: nugara<\/p>\n

tre\u010diadienis: kojos<\/p>\n

ketvirtadienis: pe\u010diai<\/p>\n

penktadienis: rankos<\/p>\n

savaitgalis: poilsis<\/p>\n

Pagrindinis tokio split\u2018o privalumas yra intensyvumas, kur\u012f galite pasiekti. Kadangi kiekvien\u0105 raumen\u0173 grup\u0119 treniruosite tik kart\u0105 per savait\u0119, galite \u201epaspausti save\u201c truput\u012f stipriau. Neteks jaudintis, jei po \u201ekoj\u0173 dienos\u201c jos jums \u0161iek tiek skaud\u0117s, nes kita \u201ekoj\u0173 diena\u201c bus tik po savait\u0117s.<\/p>\n

\u201eStumk \u2013 trauk \u2013 kojos\u201c<\/strong><\/h4>\n

\u0160i programa sujungia teigiamus abiej\u0173 auk\u0161\u010diau min\u0117t\u0173 program\u0173 aspektus, tod\u0117l tikrai verta i\u0161bandyti. \u201eStumk\u201c dien\u0105 treniruojami kr\u016btin\u0117s, pe\u010di\u0173 ir trigalvio \u017easto raumenys. \u201eTrauk\u201c dien\u0105 \u2013 nugara, dvigalviai \u017easto raumenys ir dilbiai. Koj\u0173 dien\u0105 \u2013 koj\u0173 ir pilvo raumenys.<\/p>\n

\"\"<\/p>\n

\u201eStumk \u2013 trauk \u2013 kojos\u201c split\u2018o pavyzdys:<\/em><\/p>\n

pirmadienis: stumk<\/p>\n

antradienis: trauk<\/p>\n

tre\u010diadienis: kojos<\/p>\n

ketvirtadienis: stumk<\/p>\n

penktadienis: trauk<\/p>\n

\u0161e\u0161tadienis: kojos<\/p>\n

sekmadienis: poilsis<\/p>\n

Taip pat galima prad\u0117ti nuo koj\u0173, jei pastebite, kad savait\u0117s pabaigoje antrai koj\u0173 treniruotei neb\u0117ra j\u0117g\u0173. Pagrindinis \u0161ios programos privalumas \u2013 optimizuotas raumen\u0173 atsigavimas tarp treniruo\u010di\u0173 dien\u0173. Metodas padeda i\u0161vengti pervargimo, atliekant sud\u0117tinius pratimus, ir suma\u017eina tikimyb\u0119, kad treniruo\u010di\u0173 apimtis persikels \u012f kitas dienas.<\/p>\n

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

Prad\u0117j\u0119 sportuoti, da\u017enai b\u016bname tokie pilni entuziazmo kuo grei\u010diau \u201eu\u017esiauginti\u201c raumenis, kad kartais persistengiame. Kai treniruojam\u0117s neefektyviai, pervargstame ir ilgiau\u2026<\/p>\n","protected":false},"author":9,"featured_media":26258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-26253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26253","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=26253"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26253\/revisions"}],"predecessor-version":[{"id":26259,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26253\/revisions\/26259"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/26258"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=26253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=26253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=26253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}