{"id":16029,"date":"2017-03-21T13:45:24","date_gmt":"2017-03-21T11:45:24","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=16029"},"modified":"2017-03-21T13:45:24","modified_gmt":"2017-03-21T11:45:24","slug":"atsac-kusteties-sodien-skrien-liepaja-svetdien-treninprogramma-nedelai","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/atsac-kusteties-sodien-skrien-liepaja-svetdien-treninprogramma-nedelai\/","title":{"rendered":"Ats\u0101c kust\u0113ties \u0161odien, skrien Liep\u0101j\u0101 sv\u0113tdien: TRENI\u0145PROGRAMMA NED\u0112\u013bAI"},"content":{"rendered":"

Nike+ Run Club galvenais treneris Arnis Ozoli\u0146\u0161 atz\u012bm\u0113, ka programma b\u016bs piem\u0113rota tiem, kas p\u0113d\u0113j\u0101 m\u0113ne\u0161a laik\u0101 jau ats\u0101ku\u0161i vai uzs\u0101ku\u0161i k\u0101das fizisk\u0101s aktivit\u0101tes, piem\u0113ram, 1 l\u012bdz 2 reizes ned\u0113\u013c\u0101 devu\u0161ies 15-20 min\u016b\u0161u garos skr\u0113jienos. Treneris\u00a0 ar\u012b iedro\u0161ina, ka starts Liep\u0101j\u0101 nav oblig\u0101ti j\u0101uztver k\u0101 skr\u0113jiens p\u0113c uzvaras<\/em> ar maksim\u0101lu sp\u0113ku atdevi – tas var b\u016bt ar\u012b sev pat\u012bkam\u0101 temp\u0101 glu\u017ei k\u0101 treni\u0146\u0161.<\/p>\n

Otrdiena, 21. marts.<\/strong><\/h4>\n

Vienu stundu gara pastaiga p\u0113c darba. Bet varb\u016bt \u0161odien no darba m\u0101jup vari iepl\u0101not doties k\u0101j\u0101m? Savuk\u0101rt pirms \u0137eries pie vakari\u0146\u0101m, izpildi preses un muguras vingrin\u0101jumus. Izv\u0113lies savus iecien\u012btos piecus vingrin\u0101jumus, katru no tiem izpildi 15 reizes 3 pieg\u0101jienos.<\/p>\n

Tre\u0161diena, 22. marts.<\/strong><\/h4>\n

Treni\u0146u ies\u0101c ar lokan\u012bbas vingrin\u0101jumiem, iesildot visu \u0137ermeni – kaklu, rokas, plecu da\u013cu, muguru, rokas, k\u0101jas. P\u0113c tam dodies l\u0113n\u0101 15 l\u012bdz 20 min\u016b\u0161u gar\u0101 skr\u0113jien\u0101 pa savu iecien\u012bto vai glu\u017ei otr\u0101di – pavisam jaunu mar\u0161utu. P\u0113c skr\u0113jiena izpildi sp\u0113ka vingrin\u0101jumus – pietupienus, atspie\u0161anos, l\u0113cienus uz sola.<\/p>\n

Ceturtdiena, 23. marts.<\/strong><\/h4>\n

\u0160\u012b ned\u0113\u013cas treni\u0146programm\u0101 b\u016bs vissp\u0113c\u012bg\u0101k\u0101 diena. Ies\u0101kum\u0101 izpildi lokan\u012bbas vingrin\u0101jumus. Turpini ar 10 min\u016b\u0161u l\u0113nu skr\u0113jienu, iesildot un sagatavojot \u0137ermeni turpm\u0101kajam darbam. Treni\u0146a galvenaj\u0101 da\u013c\u0101 b\u016bs j\u0101uzveic 3 s\u0113rijas ar interv\u0101lskr\u0113jieniem – 5 min\u016btes skrien v\u0113lamaj\u0101 sacens\u012bbu temp\u0101, bet p\u0113c t\u0101m – 5 min\u016btes l\u0113ni tipini. P\u0113c noskrietaj\u0101m 3 s\u0113rij\u0101m, 10 min\u016btes skrien l\u0113n\u0101, atsildo\u0161\u0101 temp\u0101.<\/p>\n

Piektdiena, 24. marts.<\/strong><\/h4>\n

Atp\u016btas diena. Atceries, ka tie\u0161i atjaunojoties \u0137ermenis k\u013c\u016bst sp\u0113c\u012bg\u0101ks, t\u0101p\u0113c ar\u012b atp\u016bta ir svar\u012bga da\u013ca treni\u0146u proces\u0101. \u0160aj\u0101 dien\u0101 vari iel\u016bkoties m\u0101jas lap\u0101 bigbankskrienlatvija.lv, kur organizatori b\u016bs jau gatavi pav\u0113st\u012bt visu svar\u012bg\u0101ko par Liep\u0101jas pusmaratona norisi. Un, ja v\u0113l neesi re\u0123istr\u0113jies skr\u0113jienam, to ar\u012b var izdar\u012bt \u0161eit.<\/p>\n

Sestdiena, 25. marts.<\/strong><\/h4>\n

Laiks atg\u0101din\u0101t sev un \u0137ermenim, ka p\u0113c dienas jau starts. S\u0101c ar lokan\u012bbas vingrin\u0101jumiem un dodies l\u0113n\u0101 15 – 20 min\u016b\u0161u gar\u0101 skr\u0113jien\u0101 un p\u0113c t\u0101 atkal veic lokan\u012bbas vingrin\u0101jumus – piem\u0113ram, k\u0101ju v\u0113z\u0113\u0161anu, izkl\u016bpienus uz priek\u0161u un s\u0101niem, atspie\u017eoties ar rok\u0101m pret stabilu virsmu pastiept p\u0101rmai\u0146us katras k\u0101jas aizmugures da\u013cu, saliekt k\u0101ju cel\u012b uz aizmuguri un stiept, satverot pot\u012bti ar roku.<\/p>\n

Sv\u0113tdiena, 26.marts.<\/strong><\/h4>\n

Starts Bigbank Skrien Latvija pirmaj\u0101 atkl\u0101\u0161anas posm\u0101 Liep\u0101jas pusmaraton\u0101 ar sezonas iesildo\u0161o piecu kilometru distanci.<\/p>\n

Pirmdiena, 27. marts<\/strong><\/h4>\n

\u0160o dienu p\u0113c sacens\u012bb\u0101m vari pie\u0161\u0137irt sev k\u0101 atp\u016btas dienu vai ar\u012b doties 15 – 20 min\u016b\u0161u gar\u0101 l\u0113n\u0101 skr\u0113jien\u0101. Lai akt\u012bvs dz\u012bvesveids k\u013c\u016btu par ikdienu un regul\u0101ri treni\u0146i notiktu m\u0113r\u0137tiec\u012bgi un sabalans\u0113ti, pievienojies Nike+ Run Club treni\u0146iem R\u012bgas Sporta man\u0113\u017e\u0101 un galvaspils\u0113tas parkos.<\/p>\n

\"\"<\/p>\n

Trenera Ar\u0146a Ozoli\u0146a praktiski padomi \u0161\u012bs ned\u0113\u013cas treni\u0146l\u0101nam:<\/strong><\/h4>\n
    \n
  • p\u0113c ziemas miega, kad esi nol\u0113mis ats\u0101kt sportot – nep\u0101rsp\u012bl\u0113 ar skr\u0113jiena tempu, att\u0101lumiem. S\u0101c pak\u0101peniski;<\/li>\n
  • pak\u0101pen\u012bba noz\u012bm\u0113 slodzes palielin\u0101\u0161anu vien ik p\u0113c 1-2 ned\u0113\u013c\u0101m;<\/li>\n
  • pirmaj\u0101s ned\u0113\u013c\u0101s nav j\u0101skrien un j\u0101tren\u0113jas katru dienu;<\/li>\n
  • lai ar\u012b pavasara saule m\u0101na, ka ir silti, \u012bs\u0101s sporta formas atst\u0101j plaukt\u0101. Izv\u0113lies garas piegu\u013co\u0161\u0101s bikses, saulain\u0101 laik\u0101 velc T-kreklu un piegu\u013co\u0161o kreklu ar gar\u0101m rok\u0101m, bet pel\u0113k\u0101s dien\u0101s – ar\u012b v\u0113jjaku;<\/li>\n
  • invest\u0113 specializ\u0113tos skrie\u0161anas apavos;<\/li>\n
  • atceries par padzer\u0161anos. Pirms un p\u0113c treni\u0146a, maziem malci\u0146iem, izdzer pus gl\u0101zi \u016bdens. Bet treni\u0146a laik\u0101 var iepl\u0101not padzerties ik p\u0113c 30 min\u016bt\u0113m.<\/li>\n
  • Sacens\u012bbu dienas r\u012bt\u0101 \u0113d vieglas brokastis, 2-3 stundas pirms starta neb\u016btu ieteicams \u0113st, vien padzerties un iestprin\u0101ties ar k\u0101du augli;<\/li>\n
  • 30 min\u016btes pirms starta iesildi \u0137ermeni ar lokan\u012bbas vingrin\u0101jumiem un l\u0113nu 10-15 min\u016b\u0161u skr\u0113jienu.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Nike+ Run Club galvenais treneris Arnis Ozoli\u0146\u0161 atz\u012bm\u0113, ka programma b\u016bs piem\u0113rota tiem, kas p\u0113d\u0113j\u0101 m\u0113ne\u0161a laik\u0101 jau ats\u0101ku\u0161i vai\u2026<\/p>\n","protected":false},"author":9,"featured_media":16030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,60,30,419,28],"tags":[136,172,13],"class_list":["post-16029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bigbank-skrien-latvija","category-brivais-laiks","category-dzivesstils","category-skriesana","category-sports","tag-bigbank-skrien-latvija","tag-nike-run-club","tag-skriesana"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16029","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=16029"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16029\/revisions"}],"predecessor-version":[{"id":16033,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16029\/revisions\/16033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/16030"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=16029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=16029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=16029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}