{"id":16419,"date":"2017-04-24T11:39:51","date_gmt":"2017-04-24T08:39:51","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=16419"},"modified":"2024-04-10T14:53:53","modified_gmt":"2024-04-10T11:53:53","slug":"muskulu-spelites-jeb-sieviete-un-dzelzi","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/muskulu-spelites-jeb-sieviete-un-dzelzi\/","title":{"rendered":"Musku\u013cu sp\u0113l\u012btes jeb Sieviete un dzel\u017ei"},"content":{"rendered":"

S\u0101kot regul\u0101rus treni\u0146us, sievietei j\u0101b\u016bt gatavai\u00a0\u2013 musku\u013cu masa tie\u0161\u0101m pieaugs. <\/span>K\u0101p\u0113c t\u0101 notiek? Pavisam vienk\u0101r\u0161i\u00a0\u2013 treni\u0146u m\u0113r\u0137is ir likt \u0137ermenim piel\u0101goties jaunajiem apst\u0101k\u013ciem un slodzei. Musku\u013cu masas pieaugums un darbsp\u0113ju palielin\u0101\u0161ana ir tas, k\u0101 \u0137ermenis piel\u0101gojas jaunajiem apst\u0101k\u013ciem. Galu gal\u0101 m\u0113s neesam statiskas b\u016btnes\u00a0\u2013 ja k\u0101du muskuli \u0137ermen\u012b neizmantojam, tas tiek maz\u0101k apasi\u0146ots un k\u013c\u016bst v\u0101rg\u0101ks, lai lieki nepat\u0113r\u0113tu ener\u0123iju. Ja jau muskuli nevajag, k\u0101p\u0113c lieki \u0161\u0137\u0113rd\u0113ties t\u0101 uztur\u0113\u0161anai? Bet, ja muskulis ir v\u0113rt\u012bgs, funkcion\u0113jo\u0161s un tiek izmantots, \u0137ermenis par to r\u016bp\u0113jas, apasi\u0146ojot, audz\u0113jot, t\u0113r\u0113jot ener\u0123iju un savas tauku rezerves t\u0101 nemit\u012bg\u0101 uztur\u0113\u0161an\u0101. Uzlabojas ar\u012b vielmai\u0146a, jo p\u0113k\u0161\u0146i musku\u013ci tiek izmantoti daudz intens\u012bv\u0101k, nek\u0101 \u0137ermenis pieradis, un nepiecie\u0161ama daudz bag\u0101t\u012bg\u0101ka apasi\u0146o\u0161ana. \u0145emot v\u0113r\u0101, ka musku\u013cu masa ir bl\u012bv\u0101ka nek\u0101 tauku masa, pavisam norm\u0101la ir par\u0101d\u012bba, ka \u0137erme\u0146a apk\u0101rtm\u0113ri samazin\u0101s, bet svars\u00a0\u2013 pieaug.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

Bet kas ar lielajiem musku\u013ciem?<\/b><\/span><\/p>\n

Lai ar\u012b musku\u013ci k\u013c\u016bs stingr\u0101ki un izteiksm\u012bg\u0101ki, tas ir m\u012bts, ka svaru z\u0101l\u0113 aug tikai lielie un v\u012bri\u0161\u0137\u012bgie musku\u013ci. Uzreiz p\u0113c treni\u0146a musku\u013ci tie\u0161\u0101m ir liel\u0101ki, nek\u0101 ierasts,\u00a0\u2013 treni\u0146a laik\u0101 musku\u013ciem ir liela slodze un tie piet\u016bkst, veidojot izteikt\u0101ku reljefu. T\u0101 ir norm\u0101la p\u0113ctreni\u0146a reakcija, kas paz\u016bd jau n\u0101kamaj\u0101 dien\u0101. Nav iesp\u0113jama situ\u0101cija, ka nekontrol\u0113jami s\u0101k augt musku\u013cu masa un sieviete p\u0113k\u0161\u0146i ieg\u016bst kult\u016bristes reljefu. <\/span><\/p>\n

Lai ieg\u016btu tie\u0161\u0101m paman\u0101mus musku\u013cus, ir j\u0101tren\u0113jas \u013coti daudz un ilgsto\u0161i, skrupulozi sekojot l\u012bdzi \u0113dienam un lietojot papildu prepar\u0101tus, kas veicina musku\u013cu hipertrofiju jeb aug\u0161anu. <\/span><\/p>\n

\n

Sieviet\u0113m uzdz\u012bt musku\u013cu masu ir krietni gr\u016bt\u0101k nek\u0101 v\u012brie\u0161iem, l\u012bdz ar to ar\u012b \u0113\u0161anas re\u017e\u012bmam j\u0101b\u016bt stingr\u0101kam. <\/span><\/p>\n<\/blockquote>\n

Ar\u012b treni\u0146u apjomam un sporto\u0161anas laikam sieviet\u0113m j\u0101b\u016bt ilg\u0101kam. V\u012brietim pietiek ar stundu, lai pietuvotos savam m\u0113r\u0137im, bet sievietei var b\u016bt nepiecie\u0161ama pusotra stunda, jo j\u0101tren\u0113jas ar maz\u0101kiem svariem vair\u0101kos pieg\u0101jienos, t\u0101d\u0113j\u0101di musku\u013cus nepadarot izteikt\u0101kus, dr\u012bz\u0101k stingr\u0101kus.<\/span><\/p>\n

\"\"<\/p>\n

Sp\u0113ka musku\u013ci pret iztur\u012bbas musku\u013ciem<\/b><\/span><\/p>\n

Ne visos treni\u0146os musku\u013ci aug lieli \u2013 citos tie k\u013c\u016bst iztur\u012bgi. K\u0101 piem\u0113ru var min\u0113t funkcion\u0101los treni\u0146us\u00a0\u2013 t\u0101s ir nodarb\u012bbas, kur\u0101s galvenais instruments ir pa\u0161a cilv\u0113ka \u0137erme\u0146a masa. Funkcion\u0101lajiem treni\u0146iem vair\u0101k rakstur\u012bga sp\u0113ka iztur\u012bba, kur nepiecie\u0161ams ilgsto\u0161\u0101ks sasprindzin\u0101jums\u00a0\u2013 muskulis tiek pak\u013cauts maz\u0101kai slodzei, bet tas ilg\u0101ku laiku tiek tur\u0113ts sasprindzin\u0101jum\u0101. Svaru z\u0101l\u0113 sasprindzin\u0101jums ir dr\u012bz\u0101k eksploz\u012bvs\u00a0\u2013 maksim\u0101li sasprindzini, pacel un atlaid. <\/span><\/p>\n

Jo liel\u0101ks muskulis, jo vair\u0101k ener\u0123ijas tas pat\u0113r\u0113 un jo \u012bs\u0101ku br\u012bdi var iztur\u0113t lielu slodzi. \u0145emot v\u0113r\u0101, ka funkcion\u0101lajos treni\u0146os nepiecie\u0161ama ilg\u0101ka sp\u0113ka iztur\u012bba, vair\u0101k tiek nodarbin\u0101tas t\u0101s musku\u013cu \u0161\u0137iedras, kur\u0101m nav izteiktas \u012bpa\u0161\u012bbas veidot apjomu\u00a0\u2013 \u0161ie musku\u013ci tren\u0113jas ilgsto\u0161i veikt vienu statodinamisku slodzi. Iztur\u012bbas musku\u013ciem rakstur\u012bgs, ka tie ir stiegraini un gari un to apjoms nepalielin\u0101s, dr\u012bz\u0101k samazin\u0101s. Turpretim sp\u0113ka musku\u013ciem ir milz\u012bgs apjoms, lai b\u016btu iesp\u0113jams pacelt lielus smagumus. Ja str\u0101d\u0101 tikai ar cikliskiem vingrojumiem, piem\u0113ram, skrie\u0161anu, veidojas tipiska maratonista \u0137ermenis. Tom\u0113r t\u0101 ir k\u013c\u016bda\u00a0\u2013 pild\u012bt sp\u0113ka vingrojumus bez ciklisk\u0101s slodzes. J\u0101, musku\u013ci augs \u0101tr\u0101k, bet tie b\u016bs ar ierobe\u017eotu funkcionalit\u0101ti un cilv\u0113ks b\u016bs sp\u0113c\u012bgs, veicot tikai vienu noteiktu kust\u012bbu.<\/span><\/p>\n

\"\"<\/p>\n

Ide\u0101l\u0101 programma<\/b><\/span><\/p>\n

T\u0101tad, veicot treni\u0146us svaru z\u0101l\u0113, programm\u0101 oblig\u0101ti j\u0101iek\u013cauj ar\u012b ciklisk\u0101 slodze, piem\u0113ram, m\u012b\u0161an\u0101s ar riteni vai so\u013co\u0161ana pa celi\u0146u. To neb\u016btu korekti saukt par kardiotreni\u0146u, jo kardio ir slodze, kuras intensit\u0101te ir tuva anaerobajam slieksnim, bet, tren\u0113joties svaru z\u0101l\u0113, vair\u0101k ieteicams str\u0101d\u0101t aerobaj\u0101 slodz\u0113. To, vai konkr\u0113t\u0101 slodze ir aeroba, var saprast p\u0113c saj\u016bt\u0101m\u00a0\u2013 vingrojumu var veikt ilgsto\u0161i, savuk\u0101rt nogurums veidojas p\u0113c ilg\u0101ka laika. Nav saj\u016btas\u00a0\u00a0\u2013 <\/span>v\u0113l min\u016bti iztur\u0113\u0161u, bet tad gan gals kl\u0101t\u00a0<\/i><\/span>\u2013, k\u0101 visbie\u017e\u0101k notiek, sasniedzot anaerob\u0101s slodzes robe\u017eu. <\/span><\/p>\n

\u013boti laba aerob\u0101 slodze ir ie\u0161ana vai viegla m\u012b\u0161an\u0101s. J\u0101saka gan, ka \u0161\u012b slodze ir diezgan apnic\u012bga un liel\u0101kais izaicin\u0101jums ir to iztur\u0113t mor\u0101li, nevis fiziski. <\/span><\/p>\n

\n","protected":false},"excerpt":{"rendered":"

S\u0101kot regul\u0101rus treni\u0146us, sievietei j\u0101b\u016bt gatavai\u00a0\u2013 musku\u013cu masa tie\u0161\u0101m pieaugs. K\u0101p\u0113c t\u0101 notiek? Pavisam vienk\u0101r\u0161i\u00a0\u2013 treni\u0146u m\u0113r\u0137is ir likt \u0137ermenim\u2026<\/p>\n","protected":false},"author":9,"featured_media":16420,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[402,30],"tags":[19,466,337],"class_list":["post-16419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktiva-atputa","category-dzivesstils","tag-fitness","tag-sievietes","tag-veseliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16419","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=16419"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16419\/revisions"}],"predecessor-version":[{"id":30651,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16419\/revisions\/30651"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/16420"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=16419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=16419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=16419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}