{"id":14509,"date":"2017-01-04T11:35:06","date_gmt":"2017-01-04T09:35:06","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=14509"},"modified":"2018-08-31T14:59:55","modified_gmt":"2018-08-31T11:59:55","slug":"papeldeties-ne-peldet","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/papeldeties-ne-peldet\/","title":{"rendered":"Papeld\u0113ties, n\u0113 \u2013 PELD\u0112T!"},"content":{"rendered":"

Ja cilv\u0113kam, kas prot notur\u0113ties virs \u016bdens, pajaut\u0101tu, vai vi\u0146\u0161 prot peld\u0113t, atbilde, protams, b\u016btu apstiprino\u0161a. Viss atkar\u012bgs no t\u0101, ko ar v\u0101rdu prot<\/em> dom\u0101 jaut\u0101t\u0101js. Jo tehniski pareiza peld\u0113\u0161ana nav papeld\u0113\u0161an\u0101s ar izstieptu galvu virs \u016bdens vai dreif\u0113\u0161ana pa vi\u013c\u0146iem. Tas ir pamat\u012bgs treni\u0146\u0161, ko var piel\u0101got katra individu\u0101lajam m\u0113r\u0137im. Ne velti profesion\u0101lie atl\u0113ti regul\u0101ri peld, pat ja peld\u0113\u0161ana ne tuvu nav vi\u0146u pamatnodarbo\u0161an\u0101s.\u00a0<\/strong><\/h4>\n
Konsult\u0113 Evita Volkova, sertific\u0113ta peld\u0113\u0161anas un \u016bdens fitnesa trenere.<\/em><\/h5>\n

\u00a0<\/strong><\/p>\n

Ja tav\u0101 ”to do”\u00a0<\/em>sarakst\u0101 ir regul\u0101ra peldbaseina apmekl\u0113\u0161ana, atliek vien pa\u0137ert peldcepuri, kost\u012bmu un doties uz baseinu. J\u0101, minim\u0101las pras\u012bbas, turkl\u0101t ar peld\u0113\u0161anu var nodarboties gandr\u012bz ikviens. (Protams, lai b\u016btu piln\u012bgi skaidrs, ka peld\u0113\u0161ana n\u0101ks par labu vesel\u012bbai un individu\u0101lais m\u0113r\u0137is tiks sasniegts \u0101tr\u0101k, ieteicams p\u0101rbaud\u012bt visp\u0101r\u0113jo vesel\u012bbas st\u0101vokli. Attiec\u012bgi p\u0113c rezult\u0101tiem tiks noteikta piem\u0113rot\u0101k\u0101 intensit\u0101tes zona.) Peld\u0113\u0161ana ir kardiotreni\u0146\u0161, kura laik\u0101 tiek nodarbin\u0101tas visas galven\u0101s musku\u013cu grupas, proporcion\u0101li att\u012bstot visu \u0137ermeni. Turkl\u0101t vienlaikus lieliski tiek tren\u0113ta elpo\u0161anas un sirds un asinsvadu sist\u0113ma. Un tom\u0113r\u2026 iedzi\u013cinoties izr\u0101d\u0101s, ka viss nemaz nav tik vienk\u0101r\u0161i. Lai saprastu, vai peldam pareizi, sev j\u0101atbild uz jaut\u0101jumu: vai peldot es turu galvu \u016bden\u012b? Ja ne, vispr\u0101t\u012bg\u0101k b\u016btu apmekl\u0113t peld\u0113\u0161anas treni\u0146us sertific\u0113ta trenera pavad\u012bb\u0101, kur\u0161 \u0101tri vien izskaud\u012bs galvas slaiko stiep\u0161anu virs \u016bdens un argument\u0113ti paskaidros, k\u0101p\u0113c t\u0101 peld\u0113t nav v\u0113lams.<\/p>\n

\"\"<\/p>\n

Ko noz\u012bm\u0113 tehniski pareiza peld\u0113\u0161ana<\/strong><\/p>\n

Peld\u0113t pareizi noz\u012bm\u0113 peld\u0113t ar galvu \u016bden\u012b, \u0137ermenim atrodoties \u016bden\u012b iztaisnot\u0101 horizont\u0101l\u0101 st\u0101vokl\u012b. Galvas pacel\u0161ana virs \u016bdens notiek tikai ieelpas br\u012bd\u012b. T\u0101pat j\u0101veic koordin\u0113tas k\u0101ju un roku darb\u012bbas, saska\u0146ojot t\u0101s ar pareizu elpo\u0161anu, atbilsto\u0161i katra peld\u0113\u0161anas stila tehniskaj\u0101m pras\u012bb\u0101m. K\u0101p\u0113c t\u0101ds troksnis par peld\u0113\u0161anu ar galvu virs \u016bdens? Ja vien nev\u0113lamies p\u0101rslogot kakla, plecu un muguras muskulat\u016bru, vajadz\u0113s vien klaus\u012bt treneri, kas ar \u012bpa\u0161iem vingrin\u0101jumiem \u0101tri iem\u0101c\u012bs peld\u0113t pareizi.<\/p>\n

S\u0101kum\u0101 j\u0101iem\u0101c\u0101s \u016bden\u012b atbr\u012bvoties un izjust t\u0101 fizik\u0101l\u0101s \u012bpa\u0161\u012bbas. Tad ie\u0146emt pareizu galvas un \u0137erme\u0146a st\u0101vokli, sl\u012bdot pa \u016bdeni. Un tikai p\u0113c tam tiek apg\u016bta k\u0101ju un roku darb\u012bba, to saska\u0146o\u0161ana un pareiza elpo\u0161ana. Tiesa, galvas tur\u0113\u0161ana virs \u016bdens nav vien\u012bgais klup\u0161anas akmens. Nereti treneri neprasm\u012bgajiem peld\u0113t\u0101jiem nov\u0113ro ar\u012b \u0161\u0101das iez\u012bmes: sasprindzin\u0101ts \u0137ermenis, neiztaisno\u0161an\u0101s, liekas \u0137erme\u0146a kust\u012bbas, neefekt\u012bvi \u012brieni, saspringta k\u0101ju darb\u012bba, nepabeigti \u012brieni, sekla ieelpa, \u012bsa izelpa, nepilna kust\u012bbu amplit\u016bda, neritmiska kust\u012bbu saska\u0146o\u0161ana, sl\u012bd\u0113juma f\u0101zes neizmanto\u0161ana un citas tehniskas \u0137ibeles.<\/p>\n

\"\"<\/p>\n

Peld\u0113\u0161anas stili. Kuru pirmo?<\/strong><\/p>\n

Ir \u010detri sporta peld\u0113\u0161anas stili \u2013 brass, krauls uz kr\u016bt\u012bm, krauls uz muguras un tauri\u0146stils. Peld\u0113\u0161anas stilu apguves sec\u012bba ir atkar\u012bga no s\u0101kotn\u0113j\u0101 peld\u0113\u0161anas prasmju l\u012bme\u0146a. Lai ar\u012b brasa tehnika ir uzskat\u0101ma par aizs\u0101kumu citiem peld\u0113\u0161anas stiliem, tas neb\u016bt nenoz\u012bm\u0113, ka ar to j\u0101s\u0101k. Viens variants ir iem\u0101c\u012bties peld\u0113t kraul\u0101 un kraul\u0101 uz muguras, p\u0113c tam apg\u016bstot brasu. Otrs variants\u00a0\u2013 krauls uz muguras un brass, p\u0113c tam krauls uz kr\u016bt\u012bm. P\u0113d\u0113jo parasti m\u0101c\u0101s tauri\u0146stilu, kas ir fiziski visgr\u016bt\u0101kais. Tehnisk\u0101 sare\u017e\u0123\u012bt\u012bbas pak\u0101pe nav sal\u012bdzin\u0101ma, jo katram t\u0101 ir individu\u0101la: brasistiem<\/em> var nepadoties krauls uz muguras, bet muguristiem<\/em>\u00a0\u2013 brass. Visi \u010detri sporta peld\u0113\u0161anas stili ir piem\u0113roti ikdienas treni\u0146iem, jo ikvien\u0101 stil\u0101 galvenais ir sajust \u016bdeni un efekt\u012bvi no t\u0101 atgr\u016bsties.<\/p>\n

 <\/p>\n

K\u0101 b\u016bt vis\u0101tr\u0101kajam<\/strong><\/p>\n

Krauls uz kr\u016bt\u012bm ir \u0101tr\u0101kais peld\u0113\u0161anas stils. Otrs \u0101tr\u0101kais\u00a0\u2013 tauri\u0146stils, p\u0113c kura seko krauls uz muguras. Brass no \u0161iem \u010detriem stiliem ir visl\u0113n\u0101kais, ta\u010du krauls uz muguras prasa maz\u0101ku fizisko slodzi. Attiec\u012bgi \u0161ajos stilos ar\u012b pulss b\u016bs zem\u0101ks. Treni\u0146a ilgums un intensit\u0101te atkar\u012bga no fizisk\u0101s sagatavot\u012bbas, vesel\u012bbas st\u0101vok\u013ca un no t\u0101, k\u0101ds ir treni\u0146u m\u0113r\u0137is. Treni\u0146a laik\u0101 v\u0113lams ne tikai peld\u0113t piln\u0101 koordin\u0101cij\u0101, bet ar\u012b veikt da\u017e\u0101dus uzdevumus, piem\u0113ram, peldot tikai ar k\u0101j\u0101m, tikai ar rok\u0101m un izpildot da\u017e\u0101dus peld\u0113t\u0101ju vingrin\u0101jumus.<\/p>\n

\"\"<\/p>\n

Vai p\u0101ris kilogramu ar\u012b b\u016bs nost?<\/strong><\/p>\n

Ar regul\u0101riem peld\u0113\u0161anas treni\u0146iem var tikt pie slaik\u0101ka auguma. \u0160aubu nav. Ta\u010du j\u0101iev\u0113ro tr\u012bs pamatprincipi.<\/p>\n

    \n
  1. Peld\u0113\u0161anas treni\u0146i j\u0101apmekl\u0113 regul\u0101ri un ilgsto\u0161\u0101 laika period\u0101. S\u0101kum\u0101 j\u0101s\u0101k ar div\u0101m nodarb\u012bb\u0101m ned\u0113\u013c\u0101 katru stundas garum\u0101. Aptuveni p\u0113c m\u0113ne\u0161a j\u0101palielina peld\u0113\u0161anas nodarb\u012bbu skaits l\u012bdz trij\u0101m vai \u010detr\u0101m reiz\u0113m ned\u0113\u013c\u0101. Kaloriju pat\u0113ri\u0146\u0161 atkar\u012bgs no treni\u0146a intensit\u0101tes un ilguma, ar\u012b no vecuma un \u0137erme\u0146a masas.<\/li>\n
  2. J\u0101izv\u0113las piem\u0113rota slodze, j\u0101peld tehniski pareizi un j\u0101vari\u0113 ar peld\u0113\u0161anas stiliem un vingrin\u0101jumiem, lai paaugstin\u0101tu treni\u0146u efektivit\u0101ti.<\/li>\n
  3. J\u0101iev\u0113ro pareizas \u0113\u0161anas pamatprincipi: m\u0113ren\u012bba, sabalans\u0113t\u012bba un da\u017e\u0101d\u012bba.<\/li>\n<\/ol>\n

     <\/p>\n

     <\/p>\n

    Kur peld\u0113t?<\/strong><\/p>\n

    Latvijas publisko un priv\u0101to peldbaseinu (25\u00a0m, 50\u00a0m un nestandarta) pied\u0101v\u0101jums apskat\u0101ms www.latswimshop.com\/latvijas-peldbaseini.<\/em><\/p>\n

     <\/p>\n

    \"\"<\/p>\n

    Latvijas \u016adenspolo feder\u0101cija\u00a0aicina<\/strong>\u00a0<\/strong>pievienoties jaunai \u016bdenspolo komandai b\u0113rnus (pui\u0161us un meitenes) vecum\u0101 no 9 l\u012bdz 13\u00a0gadiem. Iesp\u0113ja pievienoties ar\u012b 14+ komandai. <\/strong>Treni\u0146i notiek \u0136\u012bpsalas peldbasein\u0101 R\u012bg\u0101 divas reizes ned\u0113\u013c\u0101 vakaros.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ja cilv\u0113kam, kas prot notur\u0113ties virs \u016bdens, pajaut\u0101tu, vai vi\u0146\u0161 prot peld\u0113t, atbilde, protams, b\u016btu apstiprino\u0161a. Viss atkar\u012bgs no t\u0101,\u2026<\/p>\n","protected":false},"author":9,"featured_media":14515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60,30,417],"tags":[43,20,88,41,74,14],"class_list":["post-14509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-brivais-laiks","category-dzivesstils","category-peldesana","tag-aktiva-atputa","tag-brivais-laiks","tag-dzivesstils","tag-treneris","tag-trenini","tag-trenins"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14509","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=14509"}],"version-history":[{"count":4,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14509\/revisions"}],"predecessor-version":[{"id":25739,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/14509\/revisions\/25739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/14515"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=14509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=14509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=14509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}