{"id":22225,"date":"2017-11-03T13:35:01","date_gmt":"2017-11-03T11:35:01","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=22225"},"modified":"2024-04-15T11:38:55","modified_gmt":"2024-04-15T08:38:55","slug":"trene-muskulus-un-pastiep","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/trene-muskulus-un-pastiep\/","title":{"rendered":"Tren\u0113 musku\u013cus. Un pastiep!"},"content":{"rendered":"

K\u0101da ir fitnesa jogas un stiep\u0161an\u0101s nodarb\u012bbu vieta tav\u0101 treni\u0146u grafik\u0101?<\/p>\n

Konsult\u0113 IVETA JONKUS, \u00a0FLOW joga, pilates un piyo workout nodarb\u012bbu vad\u012bt\u0101ja, vesel\u012bbas sporta trenere.<\/strong><\/p>\n

Vari intereses p\u0113c pav\u0113rot, k\u0101 \u012bpa\u0161i musku\u013coti v\u012brie\u0161i m\u0113dz tur\u0113t rokas, ejot pa ielu,\u00a0\u2013 t\u0101s ir ieliektas, turkl\u0101t mazliet atstatus no rumpja. T\u0101 vien izskat\u0101s, ka vi\u0146i grib\u0113tu savus musku\u013cus izr\u0101d\u012bt visai pasaulei. Varb\u016bt reiz\u0113m t\u0101 ar\u012b ir, bet, visticam\u0101k, sportojot uz savu galvu, v\u012brietis ir p\u0101rtren\u0113jis roku musku\u013cus. T\u0101 k\u0101 tie ir sa\u012bsin\u0101ju\u0161ies, jo nav p\u0113c treni\u0146iem pietiekami izstiepti, ar\u012b loc\u012btavas vairs norm\u0101li nefunkcion\u0113\u00a0\u2013 sa\u012bsin\u0101tu musku\u013cu d\u0113\u013c roku vairs \u012bsti nevar iztaisnot. Ir vair\u0101ki c\u0113lo\u0146i, k\u0101d\u0113\u013c loc\u012btavas kust\u012bbas apjoms var b\u016bt main\u012bts, bet liel\u0101koties t\u0101 notiek tie\u0161i sa\u012bsin\u0101to musku\u013cu d\u0113\u013c. Turkl\u0101t organism\u0101 viss ir saist\u012bts\u00a0\u2013 neizstieptu musku\u013cu negat\u012bv\u0101 ietekme uz loc\u012btav\u0101m nav vien\u012bg\u0101 b\u0113da. Bie\u017ei gad\u0101s, ka, piem\u0113ram, tie, kam p\u0101rtren\u0113ti un sa\u012bsin\u0101ti k\u0101ju musku\u013ci, cie\u0161 no muguras s\u0101p\u0113m. R\u012bg\u0101 pirms maratonu sezonas s\u0101kuma skr\u0113j\u0113jiem pied\u0101v\u0101ja \u012bpa\u0161as jogas nodarb\u012bbas. Skrienot tiek piedz\u012bti ikru, ciskas \u010detrgalvu un aizmugur\u0113jie aug\u0161stilbu musku\u013ci, saliec\u0113jmusku\u013ci un atliec\u0113jmusku\u013ci \u2013 tie visi skr\u0113j\u0113jiem un rite\u0146brauc\u0113jiem k\u0101rt\u012bgi j\u0101pastiepj. Ir apkopotas zin\u0101\u0161anas, izdotas gr\u0101matas un \u017eurn\u0101li, k\u0101 ar\u012b videopadomi* par to, kuras jogas \u0101sanas piem\u0113rotas katra sporta veida p\u0101rst\u0101vjiem. Ja tava izv\u0113l\u0113t\u0101 sporta veida trenerim nav \u0161\u0101du specifisku zin\u0101\u0161anu, bet gribi saglab\u0101t vesel\u012bbu, fitnesa jogas vai stiep\u0161an\u0101s (stretching) nodarb\u012bbas p\u0113c sp\u0113ka un kardiotreni\u0146iem tev ir oblig\u0101tas. Ieraksti t\u0101s sav\u0101 grafik\u0101!<\/p>\n

\"\"<\/p>\n

K\u0101 tas str\u0101d\u0101?<\/strong><\/p>\n

Formula ir vienk\u0101r\u0161a\u00a0\u2013 fitnesa jogas vai stiep\u0161an\u0101s treni\u0146am j\u0101b\u016bt tikpat garam k\u0101 pirms tam notiku\u0161ajam sp\u0113ka treni\u0146am. Tas, ka p\u0113c stundu gara sp\u0113ka treni\u0146a, 10\u00a0min\u016btes kaut ko pastiep, ir tikai atsild\u012b\u0161an\u0101s, nodarb\u012bbas nosl\u0113guma f\u0101ze. Musku\u013ci netiek k\u0101rt\u012bgi izstiepti, jo tam vajag krietni vair\u0101k laika. Glu\u017ei t\u0101pat, k\u0101 nepietiktu ar 10\u00a0min\u016bt\u0113m trena\u017eieru, lai uztren\u0113tu se\u0161paku, nepietiek ar 10\u00a0stiep\u0161an\u0101s min\u016bt\u0113m, lai k\u0101rt\u012bgi izstieptu musku\u013cus.<\/p>\n

Re\u0101laj\u0101 dz\u012bv\u0113 nodarb\u012bbu nosaukumi fitnesa klubos ir da\u017e\u0101di, turkl\u0101t tas, kas notiek nodarb\u012bbu laik\u0101,\u00a0\u2013 v\u0113l gr\u016bt\u0101k defin\u0113jams. T\u0101p\u0113c ir labi palas\u012bt kaut ko papildus vai pajaut\u0101t trenerim, k\u0101di vingrin\u0101jumi tie\u0161i tev ir vajadz\u012bgi. Piem\u0113ram, nereti fitnesa jogas nodarb\u012bb\u0101s ir iek\u013cauti gana daudz sp\u0113ka vingrin\u0101jumu. Ja p\u0113c trena\u017eieru z\u0101les pieejama \u0161\u0101da nodarb\u012bba, vari, protams, uz to doties, bet \u0161\u012bs stundas laik\u0101 lab\u0101k pildi tikai stiep\u0161an\u0101s pozas.<\/p>\n

Kur ir probl\u0113ma?<\/strong><\/p>\n

Cilv\u0113ki, kas regul\u0101ri apmekl\u0113 jogas vai vesel\u012bbas sporta nodarb\u012bbas, ir pieradu\u0161i ieklaus\u012bties sev\u012b un nedar\u012bt p\u0101ri \u0137ermenim. Tikl\u012bdz fitnesa jogas nodarb\u012bb\u0101s \u0101sanas s\u0101k pild\u012bt sportisti, kas pieradu\u0161i visu dar\u012bt ar maksim\u0101lu atdevi, neieklaus\u012bdamies, vai \u0137ermenim tas der, vi\u0146iem gad\u0101s traumas: p\u0101rstiepj, sarauj musku\u013cus vai saites, reiz\u0113m pat no\u0123\u012bbst. Sportisti ir tend\u0113ti uz sasniegumiem, t\u0101p\u0113c vi\u0146iem jogas un fitnesa jogas nodarb\u012bb\u0101s liel\u0101kais izaicin\u0101jums ir nevis \u0101sanu pild\u012b\u0161ana, bet nevardarb\u012bbas pret sevi principa apg\u016b\u0161ana. V\u0113l probl\u0113mas daudziem rada tas, ka jogas nodarb\u012bbu temps ir l\u0113ns, jo svar\u012bgi ir katru \u0101sanu izpild\u012bt pareizi. Bet sportisti grib t\u0101: \u0101tri pastiepjamies\u00a0\u2012 un lai\u017eam t\u0101l\u0101k!<\/p>\n

Savuk\u0101rt mazajiem m\u0101kslas vingrot\u0101jiem un dai\u013cslidot\u0101jiem jogas nodarb\u012bb\u0101s nereti vispirms j\u0101tiek gal\u0101 ar bail\u0113m, ka t\u016bl\u012bt atkal k\u0101ds pien\u0101ks un p\u0101rstieps saites, jo t\u0101 rezult\u0101ts b\u016bs \u0101tr\u0101ks. Tiem, kam treneri b\u0113rn\u012bb\u0101 rad\u012bju\u0161i psiholo\u0123isku traumu p\u0101rstieptu sai\u0161u d\u0113\u013c, piem\u0113rotas ir YIN jogas nodarb\u012bbas, kur\u0101s stiep\u0161an\u0101s notiek, kad piln\u012bb\u0101 atsl\u0101bu\u0161i musku\u013ci. Kad izdodas to pan\u0101kt, piesl\u0113dzas t\u0101das \u0137erme\u0146a strukt\u016bras, par kur\u0101m agr\u0101k par nenojauti. Bet, lai l\u012bdz \u0161\u0101dam efektam tiktu, j\u0101iem\u0101c\u0101s maksim\u0101li atsl\u0113gt domas. Ja blakus pakl\u0101ji\u0146am tur\u0113si telefonu, nek\u0101da atsl\u0101bin\u0101\u0161an\u0101s nesan\u0101ks.<\/p>\n

\"\"<\/p>\n

Apzin\u0101tas kust\u012bbas un elpo\u0161ana<\/strong><\/p>\n

Kad izdodas apg\u016bt apzin\u0101tu kust\u012bbu sinhroniz\u0101ciju ar elpo\u0161anu, tas ir milzu ieguvums. Lai \u0161o m\u0101kslu apg\u016btu, jogas nodarb\u012bb\u0101s to m\u0101c\u0101s nopietni, ar\u012b pilates nodarb\u012bbas ir lieliskas. Kad sinhroniz\u0101cija s\u0101k izdoties, n\u0101k apjausma, k\u0101 organism\u0101 viss ir saist\u012bts. Turkl\u0101t tad ir iesp\u0113jams paman\u012bt, k\u0101, l\u012bdzsvarojot kust\u012bbas ar elpo\u0161anu, piesl\u0113dzas ar\u012b sirdsdarb\u012bbas sinhroniz\u0101cija. Pareizas elpo\u0161anas noz\u012bmi nav iesp\u0113jams p\u0101rv\u0113rt\u0113t. T\u0101 ir \u013coti svar\u012bga, lai visp\u0101r izdotos pastiepties. Pam\u0113\u0123ini izt\u0113loties savu \u0137ermeni k\u0101 plastil\u012bna kluc\u012bti, bet elpo\u0161anu\u00a0\u2012 k\u0101 siltas rokas. Tikai tad, kad plastil\u012bnu rok\u0101s izm\u012bci, vari s\u0101kt no t\u0101 kaut ko veidot, jo tas k\u013cuvis silts un pak\u013c\u0101v\u012bgs. T\u0101pat ir ar elpo\u0161anu un stiep\u0161anos\u00a0\u2013 elpa sasilda \u0137ermeni no iek\u0161puses, \u013caujot musku\u013ciem un sait\u0113m pastiepties. Vislab\u0101k \u0137ermeni sasilda t\u0101 d\u0113v\u0113t\u0101 jogas elpo\u0161ana, kad gan ieelpa, gan izelpa ir l\u0113na un vienm\u0113r\u012bga, gaiss pl\u016bst tikai caur degunu.<\/p>\n

Sasniegt labu rezult\u0101tu var tikai tad, ja ar visu savu uzman\u012bbu esi kl\u0101t katr\u0101 kust\u012bb\u0101 un izproti, ko tie\u0161i tobr\u012bd dari. Atrodoties statisk\u0101 poz\u0101, stiep\u0161an\u0101s arvien t\u0101l\u0101k j\u0101veic l\u012bdz ar katru izelpu. Ja tu, piem\u0113ram, s\u0113di izstiept\u0101m k\u0101j\u0101m, turi taisnu muguru un centies iztaisnot k\u0101ju un atliekt p\u0113du, nevi\u013cus aizturot elpu, nevis sirsn\u012bgi izelpojot, k\u0101jas aizmugur\u0113j\u0101s da\u013cas musku\u013ci nestiepjas. V\u0113l trak\u0101k, vari g\u016bt traumu. Ja vingrojot tava uzman\u012bba aizkl\u012bdusi prom no kust\u012bbas un elpo\u0161anas, traumu risks palielin\u0101s l\u012bdz 70\u00a0procentiem.<\/p>\n

Kad jogas nodarb\u012bb\u0101s esi iem\u0101c\u012bjies ieklaus\u012bties sav\u0101 \u0137ermen\u012b, sajust nianses, ar\u012b savus ierastos sp\u0113ka treni\u0146us s\u0101ksi uztvert cit\u0101di. Dr\u012bz vien iev\u0113rosi: kop\u0161 ar\u012b sp\u0113ka treni\u0146\u0101 tu piedom\u0101 par katru kust\u012bbu, nevis v\u0113z\u0113 rokas, skatoties k\u0101d\u0101 ekr\u0101n\u0101, treni\u0146a efektivit\u0101te, veiktsp\u0113ja pieaug.<\/p>\n

\"\"
Teksts: Ilze Ol\u0161teina
Foto: Shutterstock<\/figcaption><\/figure>\n

Relaks\u0101cija<\/strong><\/p>\n

P\u0113c smaga treni\u0146a sirdsdarb\u012bba ir strauja, nervu sist\u0113ma\u00a0\u2013 uzbudin\u0101ta. Viens no veidiem, k\u0101 apm\u0101n\u012bt savu ve\u0123etat\u012bvo nervu sist\u0113mu un nomierin\u0101ties \u0101tr\u0101k, nek\u0101 tas notiktu dabiski, ar\u012b apg\u016bstams jogas nodarb\u012bb\u0101s. Atsl\u0101bin\u0101\u0161an\u0101s da\u013c\u0101 jogas nodarb\u012bb\u0101s izmanto \u012bpa\u0161u elpo\u0161anas tehniku, kad izelpa ir gar\u0101ka par ieelpu. S\u0101kum\u0101 izelpa ir tikai mazliet gar\u0101ka, v\u0113l\u0101k jau vari ieelp\u0101 skait\u012bt l\u012bdz \u010detri, izelp\u0101\u00a0\u2013 l\u012bdz asto\u0146i. Vari izt\u0113loties, ka elpa izpl\u016bst no tevis ne tikai caur n\u0101s\u012bm, bet caur vis\u0101m por\u0101m, caur visu \u0137ermeni.<\/p>\n

Nervu sist\u0113mai ir divas da\u013cas \u00a0 simp\u0101tisk\u0101 un parasimp\u0101tisk\u0101. Viena atbild\u012bga par uzbudin\u0101jumu, otra\u00a0\u2013 par mieru. Kad tu ieelpo, t\u0101 ir nervu sist\u0113mas uzbudin\u0101juma f\u0101ze, kad izelpo\u00a0\u2013 nomierin\u0101\u0161an\u0101s f\u0101ze. Ja s\u0101ksi izelpu apzin\u0101ti pagarin\u0101t, jau p\u0113c p\u0101ris elpo\u0161anas cikliem paman\u012bsi, ka sirdsdarb\u012bba ir normaliz\u0113jusies, pr\u0101ts ir k\u013cuvis mier\u012bg\u0101ks. \u0160\u012b elpo\u0161anas tehnika lieti noder pirms sporta sacens\u012bb\u0101m, ja satraukums ir p\u0101r\u0101k liels. Mazliet apzin\u0101ti paelpo un tad dodies uz startu. Turkl\u0101t regul\u0101ri praktiz\u0113jot, \u0137ermenis s\u0101k atcer\u0113ties, k\u0101 iesp\u0113jams sevi nomierin\u0101t. Kad p\u0113k\u0161\u0146i gad\u012bsies k\u0101ds trauksmains br\u012bdis, \u0137ermenis autom\u0101tiski ar to tiks gal\u0101, pagarinot izelpu.<\/p>\n

L\u012bdzsvara treni\u0146\u0161<\/strong><\/p>\n

Noturot l\u012bdzsvara pozas jogas nodarb\u012bb\u0101s, vienlaikus g\u016bsti tr\u012bs labumus. Tu gan tren\u0113 l\u012bdzsvara saj\u016btu, gan pan\u0101c, ka \u0137erme\u0146a stabiliz\u0113\u0161anai piesl\u0113dzas daudzi s\u012bkie muskul\u012b\u0161i, kurus cit\u0101di gr\u016bti piedab\u016bt pastr\u0101d\u0101t. V\u0113l l\u012bdzsvara pozas tren\u0113 koncentr\u0113\u0161an\u0101s sp\u0113ju. Pam\u0113\u0123ini, st\u0101vot koka poz\u0101, skat\u012bties apk\u0101rt vai apcer\u0113t n\u0101kam\u0101s dienas pl\u0101nus. B\u016bsi gar zemi t\u016bl\u012bt pat.<\/p>\n

\u012apa\u0161i svar\u012bgi l\u012bdzsvara pozas regul\u0101ri pild\u012bt k\u013c\u016bst p\u0113c 35\u00a0gadu vecuma, kad dabiski l\u012bdzsvara saj\u016bta pasliktin\u0101s. Turkl\u0101t l\u012bdzsvara pozas parasti tiek pild\u012btas st\u0101vus\u00a0\u2012 tas pal\u012bdz stiprin\u0101t kaulus, jo vertik\u0101laj\u0101s poz\u0101s str\u0101d\u0101 praktiski visas \u0137erme\u0146a strukt\u016bras, viss organisms tiek labi apasi\u0146ots.<\/p>\n

\"\"<\/p>\n

Jogas nodarb\u012bb\u0101s apg\u016bst:<\/strong><\/p>\n

*apzin\u0101tas kust\u012bbas,<\/p>\n

*apzin\u0101tu elpo\u0161anu,<\/p>\n

*kust\u012bbu, elpo\u0161anas un sirdsdarb\u012bbas sinhroniz\u0101ciju,<\/p>\n

*relaks\u0101cijas metodes,<\/p>\n

*l\u012bdzsvara notur\u0113\u0161anu.<\/p>\n

 <\/p>\n

Joga vai pilates?<\/strong><\/p>\n

Reiz\u0113m treneri iesaka: p\u0113c sp\u0113ka treni\u0146iem vajadz\u0113tu aiziet pastiepties uz jogu vai pilat\u0113m. Bet! Pilates nav stiep\u0161an\u0101s nodarb\u012bba. Tas ir lielisks treni\u0146\u0161 dzi\u013co musku\u013cu stiprin\u0101\u0161anai\u00a0\u2013 musku\u013cu korsetes, kas pal\u012bdz notur\u0113t mugurkaulu. Jebkuram pirms fizisk\u0101s slodzes palielin\u0101\u0161anas korsetes musku\u013cu stiprin\u0101\u0161anai vajadz\u0113tu piev\u0113rst galveno uzman\u012bbu. T\u0101tad\u00a0\u2013 uz pilates nodarb\u012bb\u0101m regul\u0101ri vajadz\u0113tu doties vismaz da\u017eus m\u0113ne\u0161us un tikai tad justies dro\u0161i, ka, skrienot, l\u0113k\u0101jot vai cil\u0101jot smagumus, mugura neciet\u012bs, jo sp\u0113si to stabiliz\u0113t ar v\u0113dera dzi\u013cajiem musku\u013ciem. Beidzam\u0101 \u00a0laik\u0101 popul\u0101ras k\u013cuvu\u0161as PiYo nodarb\u012bbas. T\u0101 k\u0101 cilv\u0113ki ir \u013coti aiz\u0146emti, \u0161aj\u0101s nodarb\u012bb\u0101s, apvienojot pilates vingrojumus, kas stiprina dzi\u013co muskulat\u016bru, un jogas \u0101sanas, kas sak\u0101rto, l\u012bdzsvaro un pastiepj \u0137ermeni, tiek no\u0161auti divi za\u0137i reiz\u0113. Ja v\u0113l tiek pievienots kardiotreni\u0146\u0161, var lieliski pastr\u0101d\u0101t savas vesel\u012bbas lab\u0101 vien\u0101 nodarb\u012bb\u0101.<\/p>\n

Cik t\u0101lu j\u0101stiepjas?<\/strong><\/p>\n

Agr\u0101k uzskat\u012bja, ka lokan\u012bbu nevar daudz uzlabot\u00a0\u2013 cik nu katrs var t\u0101lu pastiepties, tik var. Taisn\u012bba \u2012 katram ir savas robe\u017eas, visiem \u0161pagats nav j\u0101stiepj (protams, izstiept to var, bet daudziem\u00a0\u2013 tikai uz p\u0101rrautu sai\u0161u r\u0113\u0137ina). Ta\u010du katrs, pareizi elpojot un veicot apzin\u0101tu stiep\u0161anos, tom\u0113r var uzlabot lokan\u012bbu, tiekot l\u012bdz saviem anatomiski noteiktajiem griestiem. Jogas nodarb\u012bbas \u0161aj\u0101 ce\u013c\u0101 lieliski pal\u012bdz.<\/p>\n

\"\"<\/p>\n

*Vari pamekl\u0113t p\u0113c atsl\u0113gas v\u0101rdiem: yoga for athletes.<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u0101da ir fitnesa jogas un stiep\u0161an\u0101s nodarb\u012bbu vieta tav\u0101 treni\u0146u grafik\u0101? Konsult\u0113 IVETA JONKUS, \u00a0FLOW joga, pilates un piyo workout\u2026<\/p>\n","protected":false},"author":9,"featured_media":22273,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[402,589],"tags":[126,590],"class_list":["post-22225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktiva-atputa","category-joga","tag-joga","tag-pilates"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22225","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=22225"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22225\/revisions"}],"predecessor-version":[{"id":22318,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22225\/revisions\/22318"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/22273"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=22225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=22225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=22225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}