{"id":25764,"date":"2018-09-11T20:40:51","date_gmt":"2018-09-11T17:40:51","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=25764"},"modified":"2018-09-22T06:46:35","modified_gmt":"2018-09-22T03:46:35","slug":"atgriezoties-sporta-zale-pec-ilgaka-partraukuma","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/atgriezoties-sporta-zale-pec-ilgaka-partraukuma\/","title":{"rendered":"Atgrie\u017eoties sporta z\u0101l\u0113 p\u0113c ilg\u0101ka p\u0101rtraukuma"},"content":{"rendered":"

Ja k\u0101du laiku esi bijis prom no savas treni\u0146u rut\u012bnas, visticam\u0101k, v\u0113l\u0113sies ats\u0101kt no punkta, kur\u0101 p\u0101rtrauci. Bet b\u016bsim god\u012bgi \u2013 tas var beigties ar ne\u017e\u0113l\u012bgu sevis \u0161aust\u012b\u0161anu un v\u0113lmi vairs nekad nespert k\u0101ju sporta z\u0101l\u0113.<\/p>\n

Lai t\u0101 nenotiktu, past\u0101st\u012bsim, k\u0101 b\u016bt gudram sav\u0101 uzvaras g\u0101jien\u0101, ats\u0101kot fizisk\u0101s aktivit\u0101tes.<\/p>\n

Noteikti b\u016bsi dzird\u0113jis, ka pl\u0101noti p\u0101rtraukumi treni\u0146u rut\u012bn\u0101 paties\u012bb\u0101 pal\u012bdz progres\u0113t fizisko sp\u0113ju uzlabo\u0161an\u0101, ta\u010du \u0161oreiz m\u0113s run\u0101jam par tiem p\u0101rtraukumiem, kuru iemesls ir bijis motiv\u0101cijas baterijas izl\u0101d\u0113\u0161an\u0101s, traumas vai ar\u012b vienk\u0101r\u0161i dz\u012bves notikumi un priorit\u0101tes, kuras izsitu\u0161as no slied\u0113m. Jebkura no \u0161\u012bm atk\u0101p\u0113m neatkar\u012bgi no t\u0101, vai ilgusi ned\u0113\u013cas vai m\u0113ne\u0161us, var dar\u012bt tevi nervozu, dom\u0101jot par to, ar ko s\u0101kt, atgrie\u017eoties treni\u0146u re\u017e\u012bm\u0101.<\/p>\n

Hei, tas ir piln\u012bgi norm\u0101li, un vajadz\u0113s mazliet laika, lai tiktu pie iepriek\u0161\u0113j\u0101s fizisk\u0101s kond\u012bcijas un turpin\u0101tu to uzlabot. Vispirms tev nedaudz j\u0101samazina savas gaidas un pa\u0161kritika, jo nav \u0161aubu, ka s\u0101kum\u0101 b\u016bs mazliet j\u0101notrau\u0161 r\u016bsa. Nepieprasot no sevis uzreiz un moment\u0101 augstus sasniegumus, tu izk\u013c\u016bsi no pado\u0161an\u0101s un lieku uztraukumu slazda. Esi paciet\u012bgs, un \u2013 ejam uz priek\u0161u!<\/p>\n

Notur\u012bgam, labam rezult\u0101tam un cie\u0161ai motiv\u0101cijai sportot regul\u0101ri \u012bpa\u0161i svar\u012bgas b\u016bs pirm\u0101s atgrie\u0161an\u0101s ned\u0113\u013cas, kad no jauna ieliksi sp\u0113c\u012bgus pamatus jau ies\u0101ktajam.<\/p>\n

S\u0101c l\u0113ni un pak\u0101peniski<\/em> \u2013 tam nevajadz\u0113tu b\u016bt p\u0101r\u0101k gr\u016bti, ja vien neesi sastapies ar t\u0101du d\u012bvainu spiedienu, kuru vada tikai viena doma \u2013 p\u0113c iesp\u0113jas \u0101tr\u0101k atgriezties form\u0101. Pak\u0101pen\u012bba nepiecie\u0161ama, lai dotu iesp\u0113ju organismam no jauna piel\u0101goties treni\u0146iem un v\u0113lamajam re\u017e\u012bmam. Organisms darbosies tav\u0101 lab\u0101, lai vari dro\u0161i tiekties uz m\u0113r\u0137i, \u2013 adapt\u0101cijas posm\u0101 saistaudi no jauna tiks nostiprin\u0101ti un piel\u0101goti fiziska darba veik\u0161anai.<\/p>\n

Esam apkopoju\u0161i zelta pamatlikumus, k\u0101 tren\u0113ties p\u0113c p\u0101rtraukuma (neatkar\u012bgi, vai iemesls ir trauma vai kas cits):<\/strong><\/p>\n

Tren\u0113jies k\u0101 ies\u0101c\u0113js.<\/strong> Pat ja tev \u0161\u0137iet, ka sp\u0113j progres\u0113t daudz \u0101tr\u0101k, atceries, ka par l\u0113nu, saudz\u012bgu sportot ats\u0101k\u0161anu organisms tev atdar\u012bs dubult\u0101 \u2013 gan ar fizisko sp\u0113ju uzlabo\u0161anos, gan gandar\u012bjumu par ac\u012bmredzamu efektu.<\/p>\n

Tren\u0113jies zemas intensit\u0101tes re\u017e\u012bm\u0101<\/strong> (apm\u0113ram 50\u201360% no sav\u0101m maksim\u0101laj\u0101m darbasp\u0113j\u0101m). Tu vari pak\u0101peniski virz\u012bties uz priek\u0161u, palielinot slodzi, kam\u0113r vien neesi ticis pie k\u0101da p\u0101rm\u0113r\u012bga iekaisuma. Nek\u013c\u016bsti p\u0101r\u0101k pras\u012bgs pret sevi p\u0101r\u0101k \u0101tri. Tas ta\u010du zin\u0101ms \u2013 \u0101tri rezult\u0101ti nav notur\u012bgi.<\/p>\n

Nedari p\u0101r\u0101k daudz.<\/strong> \u012apa\u0161i pirmaj\u0101 ned\u0113\u013c\u0101. Izv\u0113lies da\u017eus vingrojumus, ide\u0101laj\u0101 gad\u012bjum\u0101 k\u0101du vingrojumu kompleksu (piem\u0113ram, t\u0101du, kur\u0161 sast\u0101v no squats, deadlifts, bench presses<\/em>), un pirmaj\u0101 treni\u0146\u0101 kompleksu izpildi tikai vienu reizi (parasti vingrojumu kompleksi treni\u0146a laik\u0101 j\u0101atk\u0101rto vair\u0101kk\u0101rt, bet to dar\u012bsi v\u0113l\u0101k, kad b\u016bsi pieradin\u0101jis organismu pie slodzes).<\/p>\n

Ja esi atgriezies pie fiziskaj\u0101m aktivit\u0101t\u0113m p\u0113c vair\u0101k vai maz\u0101k ilgsto\u0161as traumas sadzied\u0113\u0161anas, veic vienu pieg\u0101jienu vienam konkr\u0113tam vingrojumam, kur\u0161 nerada piep\u016bli \u0137erme\u0146a da\u013cai, kas atrodas rehabilit\u0101cijas proces\u0101.
\nPiem\u0113ram, ja traum\u0113t\u0101 zona ir plecs, veic vienu pieg\u0101jienu bench press<\/em> vingrojumam. N\u0101kamaj\u0101 reiz\u0113 pam\u0113\u0123ini vienu pieg\u0101jienu shoulder press<\/em> un izv\u0113rt\u0113 saj\u016btas. \u0160\u0101di tu uzzin\u0101si, kuri vingrojumi (un cik daudz pieg\u0101jienu izpild\u012b\u0161ana) pastiprina vai nerada papildu piep\u016bli traum\u0113tajai vietai.<\/p>\n

Un visbeidzot \u2013 atceries, ka pat ar\u012b atgrie\u0161an\u0101s pie fitnesa aktivit\u0101t\u0113m ir sava veida maratons, nevis sprints!\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Ja k\u0101du laiku esi bijis prom no savas treni\u0146u rut\u012bnas, visticam\u0101k, v\u0113l\u0113sies ats\u0101kt no punkta, kur\u0101 p\u0101rtrauci. Bet b\u016bsim god\u012bgi\u2026<\/p>\n","protected":false},"author":9,"featured_media":25765,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[457],"tags":[241,19],"class_list":["post-25764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-aktivs-dzivesveids","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/25764","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=25764"}],"version-history":[{"count":4,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/25764\/revisions"}],"predecessor-version":[{"id":25905,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/25764\/revisions\/25905"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/25765"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=25764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=25764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=25764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}