<\/p>\n
<\/p>\n
<\/p>\n
Agnese Ludz\u012bte<\/p>\n
Konsult\u0113 Kaspars K\u0101rkli\u0146\u0161, Siguldas sporta skolas distan\u010du sl\u0113po\u0161anas treneris.<\/p>\n
Pozit\u012bvie emocion\u0101lie aspekti ir tikai pat\u012bkams distan\u010du sl\u0113po\u0161anas blakusefekts.<\/em><\/p>\n <\/p>\n \u0136erme\u0146a, sirds un pr\u0101ta treni\u0146\u0161<\/strong><\/span><\/p>\n Distan\u010du sl\u0113po\u0161ana ir ne vien lielisks kardiotreni\u0146\u0161, kura laik\u0101 tiek nostiprin\u0101ta visa \u0137erme\u0146a muskulat\u016bra, bet ar\u012b sava veida medit\u0101cija, sazi\u0146a ar dabu un savu \u0137ermeni. Sl\u0113po\u0161ana mazina iek\u0161\u0113jo sasprindzin\u0101jumu un stresu. Distan\u010du sl\u0113po\u0161an\u0101 tiek nodarbin\u0101ti devi\u0146desmit procenti (!) \u0137erme\u0146a musku\u013cu\u00a0\u2013 gan aug\u0161da\u013cas (plecu josla, rokas), gan apak\u0161da\u013cas (gurni, k\u0101jas). Turkl\u0101t vienlaikus var tikt gan pie smukas pres\u012btes, gan tvirtas p\u0113cpuses. Svar\u012bg\u0101kais organisma muskulis (jeb sirds) \u2013 vien\u012bgais, kas apg\u0101d\u0101 p\u0101rejos musku\u013cus ar sk\u0101bekli, \u2013 ar\u012b tiek tren\u0113ts. Distan\u010du sl\u0113po\u0161ana ir br\u012bni\u0161\u0137\u012bgs aerobais treni\u0146\u0161, p\u0113c t\u0101s uzlabojas kardiovaskul\u0101r\u0101 iztur\u012bba un vesel\u012bba kopum\u0101. Regul\u0101ra aerob\u0101 slodze\u00a0\u2013 st\u0101voklis, kad organisma sk\u0101bek\u013ca piepras\u012bjums un pat\u0113ri\u0146\u0161 ir vien\u0101ds,\u00a0\u2013 uzlabo sirds kapacit\u0101ti un stiprina sirds asinsvadus. Lai tren\u0113tu sirdi, sl\u0113po\u0161anas laik\u0101 v\u0113lams izmantot pulsometru un treni\u0146a intensit\u0101te j\u0101piel\u0101go sirds ritma \u0101trumam. J\u0101liek aiz auss: sl\u0113pojot sirds un citi musku\u013ci netiek p\u0101rslogoti, ja sl\u0113po\u0161anas tehnika ir pareiza.<\/p>\n <\/p>\n Tehnika \u2013 pamatu pamats<\/strong><\/span><\/p>\n Ja ir patiesa v\u0113lme iem\u0101c\u012bties sl\u0113pot, b\u016bs viegli. Distan\u010du sl\u0113po\u0161ana nav nedz b\u012bstama, nedz sare\u017e\u0123\u012bta. T\u0101 ir saudz\u012bga pret ce\u013ciem un loc\u012btav\u0101m un ir piem\u0113rota visiem fizisk\u0101s sagatavot\u012bbas l\u012bme\u0146iem. Protams, jo augst\u0101ka fizisk\u0101 sagatavot\u012bba, jo lab\u0101ks rezult\u0101ts sl\u0113pojot. Ta\u010du, ja nav apg\u016bta pareiza so\u013cu tehnika un roku darb\u012bba, ar fizisko sp\u0113ku vien t\u0101lu nevar\u0113s aizdoties.<\/p>\n Ir divi distan\u010du sl\u0113po\u0161anas stili\u00a0\u2013 klasiskais un sl\u012bdsolis. Vispirms j\u0101apg\u016bst klasiskais. Tas ir svar\u012bgi, jo ar klasisko soli tiek ielikti sl\u0113po\u0161anas prasmju pamati\u00a0\u2013 pareiza kust\u012bbu koordin\u0101cija, roku un k\u0101ju darb\u012bba, l\u012bdzsvars. Kad tas apg\u016bts, var p\u0101riet uz sl\u012bdsoli. Sl\u012bdsoli, it \u012bpa\u0161i b\u0113rni, apg\u016bst \u0101tr\u0101k. \u0160is sl\u0113po\u0161anas veids \u0101tri padosies ar\u012b tiem, kas nodarboju\u0161ies ar k\u0101du aktivit\u0101ti, kas ietver sl\u012bdsolim l\u012bdz\u012bgas kust\u012bbas,\u00a0\u2013 skritu\u013cslido\u0161ana, sl\u0113po\u0161ana ar rollersl\u0113p\u0113m, slido\u0161ana. Ja sl\u0113po\u0161anas so\u013cu pamati apg\u016bti pareizi, ce\u013c\u0101 nest\u0101sies t\u0101das likstas k\u0101 neveikla kust\u012bbu koordin\u0101cija, nestabils l\u012bdzsvars, sasprindzin\u0101ti musku\u013ci distances veik\u0161anas laik\u0101, nepareiza st\u0101ja.<\/p>\n <\/p>\n Ko vilkt mugur\u0101<\/strong><\/span><\/p>\n Uzs\u0101kot sl\u0113po\u0161anu, lab\u0101k just v\u0113sumu nek\u0101 sv\u012bst. S\u0101kot kust\u0113ties, \u0137ermenis \u0101tri vien uzsils.<\/p>\n * Tr\u012bs galven\u0101s k\u0101rtas: pie \u0137erme\u0146a piegulo\u0161a, mitrumu uzs\u016bco\u0161a k\u0101rta; vidusk\u0101rta siltumam un no v\u0113ja pasarg\u0101jo\u0161a virsk\u0101rta.<\/p>\n * Mitrumiztur\u012bgs ap\u0123\u0113rbs parasti nav pietiekami elpojo\u0161s, lai tiktu gal\u0101 ar \u0137erme\u0146a mitrumu.<\/p>\n * Vis\u0101m ap\u0123\u0113rba k\u0101rt\u0101m j\u0101b\u016bt no elpojo\u0161iem materi\u0101liem.<\/p>\n * Siltumam var vari\u0113t ar papildu vidusda\u013cu.<\/p>\n * Virsjakas un bik\u0161u priek\u0161pusei vajadz\u0113tu pasarg\u0101t no v\u0113ja (windproof<\/em>). T\u0101s aizmugurei\u00a0j\u0101b\u016bt no elpojo\u0161a materi\u0101la.<\/p>\n * Ieteicams ieg\u0101d\u0101ties piem\u0113rotas ze\u0137es, nevis siltuma nol\u016bkos vilkt divus p\u0101rus\u00a0\u2013 tie var uzberzt tulznas.<\/p>\n * P\u0113c sl\u0113po\u0161anas j\u0101b\u016bt iesp\u0113jai p\u0101rvilkt sausu ap\u0123\u0113rbu.<\/p>\n * Likra? Maksim\u0101li \u0113rtas kust\u012bbas, bet nu\u2026 likra paliek likra. Turkl\u0101t t\u0101 nepasarg\u0101 no v\u0113ja, t\u0101p\u0113c j\u0101velk windproof<\/em> apak\u0161ve\u013ca.<\/p>\n * Lai ar\u012b sl\u0113po\u0161ana ar mugursomu ir apgr\u016btino\u0161a (\u016bdenim, uzkod\u0101m un citiem s\u012bkumiem lab\u0101k izv\u0113l\u0113ties jostu), tom\u0113r dro\u0161\u012bba pirmaj\u0101 viet\u0101\u00a0\u2013 soma j\u0101\u0146em, ja, piem\u0113ram, aukst\u0101 laik\u0101 nepiecie\u0161ams pa\u0146emt l\u012bdzi papildu ap\u0123\u0113rbu, medikamentus vai citas \u0101rk\u0101rtas situ\u0101cijai noder\u012bgas lietas.<\/p>\n <\/p>\n <\/p>\n Distan\u010du sl\u0113po\u0161anas trases<\/strong><\/p>\n Iesaka<\/strong><\/p>\n motosportists Kaspars Stupelis<\/strong><\/p>\n Da\u017e\u0101du sporta veidu atl\u0113ti nereti nodarbojas ar distan\u010du sl\u0113po\u0161anu, lai uzlabotu kardiovaskul\u0101ro iztur\u012bbu un fizisko st\u0101vokli. Ar\u012b motosportists Kaspars Stupelis, lai pien\u0101c\u012bgi sagatavotos gaid\u0101majai motokrosa sezonai, ziem\u0101 savu fizisko vesel\u012bbu un sportisko spriedzi uztur ar regul\u0101riem distan\u010du sl\u0113po\u0161anas treni\u0146iem un sacens\u012bb\u0101m. Pied\u0101v\u0101jam Kaspara distan\u010du sl\u0113po\u0161anas tra\u0161u un sacens\u012bbu TOP sarakstu.<\/strong><\/p>\n <\/p>\n Latvij\u0101<\/strong><\/span><\/p>\n Uzvaras parks<\/p>\n www.uzvarasparks.lv<\/em><\/p>\n Bi\u0137ernieku trase<\/p>\n www.bksb.lv<\/em><\/p>\n Smeceres sils<\/em> Madon\u0101<\/p>\n www.smeceressils.lv<\/em><\/p>\n \u00a0Prieku\u013cu sl\u0113po\u0161anas un biatlona b\u0101ze<\/p>\n www.occesis.lv<\/em><\/p>\n \u00a0Lauren\u010di<\/em> Siguld\u0101<\/p>\n www.slalom.lv<\/em><\/p>\n Zilie kalni<\/em> Ogres novad\u0101<\/p>\n www.ziliekalni.lv<\/em><\/p>\n Me\u017einieki<\/em> Al\u016bksn\u0113<\/p>\n www.infoski.lv\/trases\/mezinieki\/<\/em><\/p>\n Sporta klubs Vietalva<\/em> P\u013cavi\u0146u novad\u0101<\/p>\n www.plavinunovads.lv<\/em><\/p>\n <\/p>\n <\/p>\n \u0100rvalst\u012bs<\/strong><\/span><\/p>\n Lillehammera (Norv\u0113\u0123ija)<\/p>\n en.lillehammer.com<\/em><\/p>\n <\/p>\n Otep\u0113 (Igaunija)<\/p>\n www.otepaa.eu\/en<\/em>\/<\/em><\/p>\n <\/p>\n Toblaha (Italija)<\/p>\n www.nordicarena-toblach.it\/en\/<\/p>\n <\/p>\n Levi (Somija)<\/p>\n www.levi.fi\/en\/<\/em><\/p>\n <\/p>\n Muonio (Somija)<\/p>\n www.skimuonio.fi<\/em><\/p>\n <\/p>\n Kontiolahti (Somija)<\/p>\n www.kontiolahtibiathlon.com<\/em><\/p>\n <\/p>\n Lahti (Somija)<\/p>\n www.lahtiregion.fi\/en\/<\/em><\/p>\n <\/p>\n Sacens\u012bbas:<\/strong><\/span><\/p>\n Sl\u0113pojums apk\u0101rt Alaukstam<\/em> (Vecpiebalga)<\/p>\n Bai\u013cu ap\u013ci<\/em> (Valmiera)<\/p>\n Latvijas \u010dempion\u0101ts distan\u010du sl\u0113po\u0161an\u0101<\/p>\n Tautas sl\u0113pojums Madona<\/em><\/p>\n Prieku\u013cu Loppet<\/em> sl\u0113po\u0161anas seri\u0101ls<\/p>\n Sportlat<\/em> sl\u0113po\u0161anas seri\u0101ls<\/p>\n","protected":false},"excerpt":{"rendered":" Agr\u0101 ziemas r\u012bt\u0101 iebrist svaigi apsnigu\u0161\u0101, neviena neiem\u012bt\u0101, saules apsp\u012bd\u0113t\u0101 p\u013cav\u0101, apvilkt sl\u0113pes un \u2013 \u0161vuk, \u0161vuk\u00a0\u2013 doties\u2026<\/p>\n","protected":false},"author":9,"featured_media":14046,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[107,28,438,395],"tags":[64,20,88,19,108,41,74,14,44],"class_list":["post-14045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleposana","category-sports","category-ziemas-sports","category-zurnals-ziema-2017","tag-apgerbs","tag-brivais-laiks","tag-dzivesstils","tag-fitness","tag-sleposana","tag-treneris","tag-trenini","tag-trenins","tag-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14045","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=14045"}],"version-history":[{"count":3,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14045\/revisions"}],"predecessor-version":[{"id":14049,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14045\/revisions\/14049"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/14046"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=14045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=14045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=14045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}