{"id":25790,"date":"2018-09-14T14:58:08","date_gmt":"2018-09-14T11:58:08","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=25790"},"modified":"2018-09-22T06:45:55","modified_gmt":"2018-09-22T03:45:55","slug":"warming-up-like-a-boss-cetri-padomi-ka-sagatavoties-treninam","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/warming-up-like-a-boss-cetri-padomi-ka-sagatavoties-treninam\/","title":{"rendered":"WARMING-UP LIKE A BOSS \u2013 \u010cetri padomi, k\u0101 sagatavoties treni\u0146am"},"content":{"rendered":"

Ja l\u012bdz \u0161im pirms treni\u0146a p\u0101r\u0101k maz uzman\u012bbas esi velt\u012bjis iesild\u012b\u0161an\u0101s procesam \u2013 \u013cauj mums tev atkl\u0101t nosl\u0113pumu: \u0161\u0101d\u0101 veid\u0101 tu esi atst\u0101jis nov\u0101rt\u0101 lielu da\u013cu sava paties\u0101 sp\u0113ka potenci\u0101la un maksim\u0101li iesp\u0113jamo sportisko sniegumu. Iesild\u012b\u0161an\u0101s noz\u012bm\u0113 ne vien \u0137erme\u0146a sagatavo\u0161anu gaid\u0101majai fiziskajai slodzei, bet t\u0101 ir ar\u012b vajadz\u012bga, lai nostabiliz\u0113tu \u0137erme\u0146a v\u0101jos punktus un izvair\u012btos no iesp\u0113jam\u0101m traum\u0101m.<\/p>\n

Dinamiska iesild\u012b\u0161an\u0101s ar tikpat lielu fokusu un m\u0113r\u0137tiec\u012bbu k\u0101 pa\u0161\u0101 treni\u0146\u0101 ir \u0101rk\u0101rt\u012bgi noz\u012bm\u012bga ilgtermi\u0146a sasniegumiem. V\u0113l arvien nep\u0101rliecin\u0101j\u0101m? M\u0113\u0123in\u0101sim v\u0113lreiz \u2013 ja nev\u0113lies iedz\u012bvoties nevajadz\u012bgos savainojumos un g\u016bt sekmes ne tikai sportiskajos rezult\u0101tos, bet ar\u012b nek\u013c\u016bt par traumu rekordistu, uzskati iesild\u012b\u0161anos par absol\u016bti oblig\u0101tu treni\u0146a sast\u0101vda\u013cu. Tie\u0161i ar \u0161\u0101du nopietn\u012bbu ir j\u0101uztver \u0137erme\u0146a sagatavo\u0161ana fizisk\u0101m aktivit\u0101t\u0113m.<\/p>\n

Esam izveidoju\u0161i iesild\u012b\u0161an\u0101s rut\u012bnas strukt\u016bru, kas tev pal\u012bdz\u0113s uzlabot treni\u0146a kvalit\u0101ti un darboties k\u0101 profesion\u0101lim.<\/p>\n

1. Vispirms nosaki treni\u0146a fokusu<\/strong><\/p>\n

Ja tren\u0113jies p\u0113c k\u0101das person\u012bg\u0101 trenera vai profesion\u0101\u013cu izveidotas programmas, tu jau esi soli priek\u0161\u0101 tiem, kas uz sporta z\u0101li dodas vienk\u0101r\u0161i izklaid\u0113ties un padar\u012bt to, kas taj\u0101 br\u012bd\u012b pat\u012bk. Vispirms apskati savu dienas programmu un prec\u012bzi nosaki fokusu. Vai tas ir pilnas slodzes treni\u0146\u0161 visam \u0137ermenim? \u0136erme\u0146a aug\u0161da\u013cai? Apak\u0161da\u013cai? Vai taj\u0101 ir daudz vingrojumu virs zemes? Eksploz\u012bvas kust\u012bbas? Saprotot to, kura \u0137erme\u0146a da\u013ca treni\u0146a laik\u0101 b\u016bs visvair\u0101k noslogota, zin\u0101si, kam iesild\u012b\u0161an\u0101s laik\u0101 j\u0101piev\u0113r\u0161 visliel\u0101k\u0101 uzman\u012bba. Un t\u0101 viet\u0101, lai veiktu k\u0101ju \u0161\u016bpo\u0161anu \u0137erme\u0146a aug\u0161da\u013cas treni\u0146a dien\u0101, vair\u0101k laika velti, lai darbam sagatavotu rokas, plecus un v\u0113derpresi.<\/p>\n

2. Identific\u0113 savus v\u0101jos \u0137\u0113des posmus un s\u0101c ar tiem<\/strong><\/p>\n

Neviens neuzlabo savu sportisko sniegumu, tehniku vai \u0137erme\u0146a da\u013cu, koncentr\u0113joties tikai uz sav\u0101m stipraj\u0101m pus\u0113m. K\u0101p\u0113c gan lai cit\u0101di b\u016btu ar iesild\u012b\u0161anos? Nepietiekama uzman\u012bba pret saviem v\u0101jajiem punktiem iesildoties, var ne tikai aizkav\u0113t kop\u0113jo progresu, bet ar\u012b novest pie traum\u0101m. Lai no t\u0101 izvair\u012btos, pirms treni\u0146a identific\u0113 savas v\u0101j\u0101s zonas un veic divus tr\u012bs iesild\u012b\u0161an\u0101s vingrojumus tie\u0161i \u0161\u012bm \u0137erme\u0146a da\u013c\u0101m.<\/p>\n

Piem\u0113ram, ja tev sag\u0101d\u0101 gr\u016bt\u012bbas notur\u0113t sasprindzin\u0101jum\u0101 muguras platos musku\u013cus (latissimus dorsi<\/em>), veicot deadlifts<\/em> (svaru stie\u0146a vilk\u0161ana), tad starp iesild\u012b\u0161an\u0101s vingrojumiem vari iek\u013caut uzdevumus ar elast\u012bgo lenti, lai iesild\u012btu un aktiviz\u0113tu \u0161os musku\u013cus pirms deadlifts<\/em> treni\u0146a galvenaj\u0101 da\u013c\u0101.<\/p>\n

3. Vienlaikus att\u012bsti mobilit\u0101ti un stabilit\u0101ti\u00a0<\/strong><\/p>\n

Mobilit\u0101te<\/strong> (sp\u0113ja kust\u0113ties, veikt kust\u012bbu gan akt\u012bvi, gan pas\u012bvi) un stabilit\u0101te<\/strong> (sp\u0113ja notur\u0113t pozu, lai nodro\u0161in\u0101tu citu \u0137erme\u0146a da\u013cu darbu) ir tikpat ne\u0161\u0137irams savienojums k\u0101 D\u017eord\u017es un Amala Kl\u016bniji. Tie glu\u017ei vienk\u0101r\u0161i darbojas lab\u0101k, kad ir kop\u0101. Diem\u017e\u0113l vairums fitnesa entuziastu iesildoties att\u012bsta mobilit\u0101ti un fleksibilit\u0101ti, aizmirstot par tik svar\u012bgo stabilit\u0101tes nostiprin\u0101\u0161anu. Ja \u0161is attiecas ar\u012b uz tevi, piev\u0113rs uzman\u012bbu stabilit\u0101tes nostiprin\u0101\u0161anai gurnu, pot\u012b\u0161u un plecu zon\u0101. Lai aktiviz\u0113tu to sp\u0113cin\u0101\u0161anu, var izmantot t\u0101dus iesild\u012b\u0161an\u0101s vingrin\u0101jumus k\u0101 lateral band walks<\/em> (p\u0113das ap\u0146emtas ar elast\u012bgo lenti, tr\u012bs so\u013ci pa labi, tr\u012bs so\u013ci pa kreisi), clamshells<\/em> (s\u0101kumst\u0101voklis gu\u013cus uz viena s\u0101na, balsts uz elko\u0146a, k\u0101jas saliektas, ce\u013cgali ap\u0146emti ar elast\u012bgo lenti; veic vienas k\u0101jas pacel\u0161anu uz aug\u0161u) un pot\u012b\u0161u izap\u013co\u0161ana.<\/p>\n

4. Iesild\u012b\u0161an\u0101s ar\u012b ir treni\u0146\u0161<\/strong><\/p>\n

Nekad neaizmirsti, ka iesild\u012b\u0161an\u0101s ir da\u013ca no tava treni\u0146a un t\u0101 j\u0101veic ar tie\u0161i tikpat lielu r\u016bp\u012bbu un koncentr\u0113\u0161anos k\u0101 visa sporta nodarb\u012bba. Lai izveidotu individu\u0101lo iesild\u012b\u0161an\u0101s sh\u0113mu, s\u0101c ar to, ka uzraksti piecus l\u012bdz asto\u0146us\u00a0iesild\u012b\u0161an\u0101s vingrojumus, par pamatu \u0146emot iepriek\u0161\u0113jos krit\u0113rijus. Lai procesam pie\u0161\u0137irtu papildu jautr\u012bbu, nobeigum\u0101 iek\u013cauj rull\u0113\u0161anos uz mas\u0101\u017eas ru\u013c\u013ca (rolling foam<\/em><\/a>) vai stiep\u0161an\u0101s vingrojumus un paturi pr\u0101t\u0101, ka pirms katra treni\u0146a nepiecie\u0161ama apm\u0113ram 10 min\u016b\u0161u ilga, k\u0101rt\u012bga iesild\u012b\u0161an\u0101s!\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Ja l\u012bdz \u0161im pirms treni\u0146a p\u0101r\u0101k maz uzman\u012bbas esi velt\u012bjis iesild\u012b\u0161an\u0101s procesam \u2013 \u013cauj mums tev atkl\u0101t nosl\u0113pumu: \u0161\u0101d\u0101 veid\u0101\u2026<\/p>\n","protected":false},"author":9,"featured_media":25793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[457],"tags":[241,19],"class_list":["post-25790","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\/25790","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=25790"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/25790\/revisions"}],"predecessor-version":[{"id":25904,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/25790\/revisions\/25904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/25793"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=25790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=25790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=25790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}