{"id":26531,"date":"2024-12-06T10:34:45","date_gmt":"2024-12-06T10:34:45","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=26531"},"modified":"2024-12-06T10:34:45","modified_gmt":"2024-12-06T10:34:45","slug":"pirmyksciu-judesiu-pratimai-kokybiskos-treniruociu-programos-dalis","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/pirmyksciu-judesiu-pratimai-kokybiskos-treniruociu-programos-dalis\/","title":{"rendered":"Pirmyk\u0161\u010di\u0173 judesi\u0173 pratimai \u2013 kokybi\u0161kos treniruo\u010di\u0173 programos dalis"},"content":{"rendered":"

\u012evairi\u0173 \u0161altini\u0173 duomenimis, \u017emogaus evoliucija t\u0119siasi jau ma\u017edaug 6-7 milijonus met\u0173. Gyvename visi\u0161kai kitaip nei m\u016bs\u0173 prot\u0117viai, tad, nat\u016bralu, kei\u010diasi ir m\u016bs\u0173 judesiai, reikalingi i\u0161gyvenimui. Ta\u010diau kai kurie sporto specialistai kvie\u010dia prisiminti, kaip jud\u0117jo pirmyk\u0161tis \u017emogus, teigdami, kad \u0161ie k\u016bno judesiai iki \u0161iol yra aktual\u016bs, norint i\u0161likti fizi\u0161kai stipriems ir koordinuotiems, i\u0161vengti susi\u017ealojim\u0173. Tad susipa\u017einkite su pirmyk\u0161\u010di\u0173 judesi\u0173 treniruote.<\/p>\n

Kas yra pirmyk\u0161\u010di\u0173 judesi\u0173 treniruot\u0117?<\/h4>\n

Pirmyk\u0161\u010diai judesiai atspindi esminius \u017emogaus jud\u0117jimo modelius, kurie yra giliai \u012fsi\u0161aknij\u0119 m\u016bs\u0173 evoliucijos istorijoje ir yra b\u016btini \u017emogaus i\u0161likimui. \u0160ie judesiai imituoja nat\u016bralius m\u016bs\u0173 prot\u0117vi\u0173 kasdienius veiksmus, pvz.: prit\u016bpimus, \u012ft\u016bpstus ar st\u016bmim\u0105. Ta\u010diau \u0161iandien m\u016bs\u0173 kasdienyb\u0117 atrodo visi\u0161kai kitaip: did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eiame s\u0117d\u0117dami prie darbo stalo, ant sofos ar automobilyje.<\/p>\n

Pasaulyje pripa\u017eintas fizinio pasirengimo ir holistin\u0117s gerov\u0117s ekspertas Paul Chek i\u0161skyr\u0117 7 svarbiausius pirmyk\u0161\u010di\u0173 judesi\u0173 modelius, kurie tur\u0117t\u0173 b\u016bti \u012ftraukti \u012f kokybi\u0161k\u0105 treniruo\u010di\u0173 program\u0105 \u2013 susipa\u017einkite su jais.<\/p>\n

Jud\u0117jimas<\/h4>\n

\"\"<\/p>\n

Prad\u0117kime nuo papras\u010diausio, ta\u010diau svarbiausio i\u0161 j\u0173 \u2013 jud\u0117jimo. Nesvarbu, ar einate \u012f parduotuv\u0119, b\u0117gate \u012f autobus\u0105 ar atliekate kardiotreniruot\u0119 ant b\u0117gimo takelio \u2013 viskas \u012f naud\u0105.<\/p>\n

Prit\u016bpimai<\/h4>\n

\"\"<\/p>\n

Prit\u016bpimai yra puikus pratimas, stiprinantis vis\u0105 korpus\u0105. J\u0173 yra daug variant\u0173 ir kiekvienas \u0161iek tiek skirtingai apkrauna k\u016bn\u0105, tad treniruo\u010di\u0173 metu galite juos pakaitalioti.<\/p>\n

Atliekant bet kok\u012f prit\u016bpimo variant\u0105, reikia \u012ftempti tiek apatin\u0119 nugaros dal\u012f, tiek pilvo raumenis, kad prit\u016bpimo metu k\u016bnas likt\u0173 tiesus.<\/p>\n

Nusilenkimai<\/h4>\n

\"\"<\/p>\n

Populiariausias nusilenkimo pratimas \u2013 mirties trauka (angl. \u2013 deadlift).<\/p>\n

Atliekant \u0161\u012f pratim\u0105, svarbu stumti s\u0117dmenis atgal ir lenktis per klubus, o ne nuo pe\u010di\u0173. Vis tik, mirties trauk\u0105 geriausia atlikti, pri\u017ei\u016brint specialistui.<\/p>\n

\u012et\u016bpstai<\/h4>\n

\"\"<\/p>\n

\u012et\u016bpstas \u2013 apatin\u0119 k\u016bno dal\u012f stiprinantis judesys. J\u0173 yra daug variant\u0173: pirmyn, \u0161onu, atgal, \u012fstri\u017eai ir lipant ant pakylos. Nesvarbu, k\u0105 bepasirinktum\u0117te, \u012ft\u016bpstai stiprina stabilum\u0105, didina lankstum\u0105 ir ugdo bendr\u0105 j\u0117g\u0105.<\/p>\n

St\u016bmimas<\/h4>\n

\"\"<\/p>\n

Yra du pagrindiniai st\u016bmimo judesiai: horizontalusis ir vertikalusis. Horizontaliajam st\u016bmimui priskiriami atsispaudimai ar svori\u0173 kilnojimas, gulint ant suoliuko.
\nVertikaliojo st\u016bmimo pavyzdys \u2013 svori\u0173 k\u0117limas \u012f vir\u0161\u0173, atsis\u0117dus ant suoliuko.<\/p>\n

Traukimas<\/h4>\n

\"\"<\/p>\n

Pagrindiniai traukimo judesiai taip pat yra horizontal\u016bs ir vertikal\u016bs. Horizontaliojo traukimo pavyzdys \u2013 pratimai ant irklavimo treniruoklio.<\/p>\n

Vertikaliojo traukimo pavyzdys \u2013 prisitraukimai, kai k\u016bnas traukiamas vertikaliai prie skersinio.<\/p>\n

Sukimasis<\/strong><\/h4>\n

\"\"<\/p>\n

\u012e efektyvi\u0105 treniruot\u0119 b\u016btina \u012ftraukti dviej\u0173 tip\u0173 sukimosi pratimai: rotaciniai ir antirotaciniai.
\nRotacinio pratimo pavyzdys \u2013 svars\u010dio si\u016bbavimas \u012f \u0161alis (angl. \u2013 kettlebell shovelling swing). Antirotaciniai pratimai \u2013 tai tokie pratimai, kuriuose rotacija yra u\u017ekertama, pavyzd\u017eiui, vadinamasis \u201epallof press\u201c.<\/p>\n

Pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n\u0160altinis: dangerouslyfit.com.au<\/em>
\nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

\u012evairi\u0173 \u0161altini\u0173 duomenimis, \u017emogaus evoliucija t\u0119siasi jau ma\u017edaug 6-7 milijonus met\u0173. Gyvename visi\u0161kai kitaip nei m\u016bs\u0173 prot\u0117viai, tad, nat\u016bralu, kei\u010diasi\u2026<\/p>\n","protected":false},"author":9,"featured_media":26537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42,14],"class_list":["post-26531","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\/26531","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=26531"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26531\/revisions"}],"predecessor-version":[{"id":26539,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26531\/revisions\/26539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/26537"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=26531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=26531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=26531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}