{"id":23438,"date":"2017-12-14T10:44:10","date_gmt":"2017-12-14T08:44:10","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=23438"},"modified":"2024-04-15T11:38:31","modified_gmt":"2024-04-15T08:38:31","slug":"trene-muskulus-un-pastiep-2","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/trene-muskulus-un-pastiep-2\/","title":{"rendered":"TREN\u0112 MUSKU\u013bUS. UN PASTIEP!"},"content":{"rendered":"

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

\"\"<\/p>\n

K\u0101da ir fitnesa jogas un stiep\u0161an\u0101s nodarb\u012bbu vieta tav\u0101 treni\u0146u grafik\u0101?<\/h3>\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. Lai t\u0101 nenotiktu \u2013 ir j\u0101stiepjas!<\/p>\n

Viss ir saist\u012bts<\/h3>\n

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

K\u0101 tas str\u0101d\u0101?<\/h3>\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

\"\"<\/p>\n

Joga fitnesa klubos<\/h3>\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 \u00adnodarb\u012bba, var uz to doties, bet \u0161\u012bs stundas laik\u0101 lab\u0101k pild\u012bt tikai stiep\u0161an\u0101s pozas.<\/p>\n

Kur ir probl\u0113ma?<\/h3>\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, vi\u0146iem gad\u0101s traumas: p\u0101r\u00adstiepj, 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 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

Psiholo\u0123isk\u0101 barjera<\/h3>\n

Savuk\u0101rt mazajiem m\u0101kslas vingrot\u0101\u00adjiem 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.<\/p>\n

\"\"<\/p>\n

Joga vai pilates?<\/strong><\/h3>\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 galveno uzman\u012bbu vajadz\u0113tu piev\u0113rst korsetes musku\u013cu stiprin\u0101\u0161anai. 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. Beidzamaj\u0101\u00a0 laik\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 pa\u00adstiepj \u0137ermeni, tiek no\u0161auti divi za\u0137i reiz\u0113. Ja v\u0113l tiek pievienots kardiotreni\u0146\u0161, var \u00adlieliski pastr\u0101d\u0101t savas vesel\u012bbas lab\u0101 vien\u0101 nodarb\u012bb\u0101.<\/p>\n

Cik t\u0101lu j\u0101stiepjas?<\/strong><\/h3>\n

Agr\u0101k uzskat\u012bja, ka lokan\u012bbu nevar daudz uzlabot\u00a0\u2013 cik nu katrs var t\u0101lu \u00adpa\u00adstiepties, tik var. Taisn\u012bba \u2012 katram ir savas robe\u017eas, visiem \u0161pagats nav \u00adj\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 \u00adanatomiski noteiktajiem griestiem. Jogas \u00adnodarb\u012bbas \u0161aj\u0101 ce\u013c\u0101 \u00adlieliski pal\u012bdz.<\/p>\n

 <\/p>\n

DESIGNER
\nSPORTSWEAR<\/p>\n

FROM SWEDEN
\nSINCE 1984<\/p>\n","protected":false},"excerpt":{"rendered":"

Konsult\u0113 IVETA JONKUS, \u00a0FLOW joga, pilates un piyo workout nodarb\u012bbu vad\u012bt\u0101ja, vesel\u012bbas sporta trenere. K\u0101da ir fitnesa jogas un stiep\u0161an\u0101s\u2026<\/p>\n","protected":false},"author":9,"featured_media":23441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,457,380,589],"tags":[19,126],"class_list":["post-23438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-fitness","category-intervija","category-joga","tag-fitness","tag-joga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23438","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=23438"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23438\/revisions"}],"predecessor-version":[{"id":23442,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23438\/revisions\/23442"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/23441"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=23438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=23438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=23438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}