{"id":26014,"date":"2018-09-27T14:54:22","date_gmt":"2018-09-27T11:54:22","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=26014"},"modified":"2024-04-10T14:51:12","modified_gmt":"2024-04-10T11:51:12","slug":"vai-pietiek-ar-diviem-treniniem-nedela","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/vai-pietiek-ar-diviem-treniniem-nedela\/","title":{"rendered":"Vai pietiek ar diviem treni\u0146iem ned\u0113\u013c\u0101?"},"content":{"rendered":"

Vai esi gatavs gada sportisk\u0101kajai naktij? T\u0101 jau p\u0113c div\u0101m dien\u0101m – kad sestdien, 29. septembr\u012b \u00a0#BeActive Eiropas sporta ned\u0113\u013cas<\/em> kulmin\u0101cij\u0101 Esplan\u0101d\u0113 un vis\u0101 Latvij\u0101, Sporta un Fitnesa nakt\u012b tiks aizvad\u012bti ener\u0123iski treni\u0146i, fizisko sp\u0113ju p\u0101rbaud\u012bjumi un g\u016btas emocijas, kas sasild\u012bs un piepild\u012bs ar pozit\u012bvu ener\u0123iju ikvienu.<\/p>\n

Ja vienm\u0113r esi dom\u0101jis, cik bie\u017ei ned\u0113\u013c\u0101 tev vajadz\u0113tu izkust\u0113ties un veikt sp\u0113ka vingrin\u0101jumus, cik daudz velt\u012bt laika kardio treni\u0146iem, un cik tavs \u0137ermenis ir peln\u012bjis atp\u016bsties, \u0161is ir priek\u0161 tevis. Lai gan, k\u0101 jau noproti, nav vienas supervienk\u0101r\u0161as formulas, kas piem\u0113rota katram. Mums katram ir da\u017e\u0101di sportiskie m\u0113r\u0137i – citi skrien, lai izv\u0113din\u0101tu galvu, citi cil\u0101 svaru stie\u0146us, lai ieg\u016btu pievilc\u012bgu musku\u013cu reljefu, citi savuk\u0101rt gatavojas olimpiskaj\u0101m sp\u0113l\u0113m vai savam pirmajam triatlonam. Pirmk\u0101rt, nodefin\u0113 savus m\u0113r\u0137us, lai saprastu, k\u0101da slodze nepiecie\u0161ama to sasnieg\u0161an\u0101. T\u0101l\u0101k jau seko pl\u0101ns – veiksmes atsl\u0113ga nok\u013c\u016bt tur, kur v\u0113lies.<\/p>\n

Lai uzlabotu formu un fizisk\u0101s sp\u0113jas, nepiecie\u0161ami \u010detri l\u012bdz pieci treni\u0146i ned\u0113\u013c\u0101. Pa\u0161saprotami, ka rezult\u0101tus vari gaid\u012bt tad, ja treni\u0146i ir regul\u0101ri un m\u0113r\u0137tiec\u012bgi. Un visa pamat\u0101 element\u0101r\u0101k\u0101 no formul\u0101m, k\u0101du vari iedom\u0101ties: sporto, atp\u016bties, atk\u0101rto!<\/em><\/p>\n

K\u0101 pl\u0101not treni\u0146us ned\u0113\u013cai?<\/strong>
\nJa esi nol\u0113mis sportot p\u0113c pilnas programmas, tr\u012bs dienas fokuss b\u016btu j\u0101v\u0113r\u0161 sp\u0113ka treni\u0146iem, divas – kardio nodarb\u012bb\u0101m un divas no t\u0101m nepiecie\u0161ams velt\u012bt atp\u016btai. Ja tav\u0101 ned\u0113\u013c\u0101 ir pl\u0101notas \u010detras fiziski akt\u012bvas dienas, apdom\u0101 savus m\u0113r\u0137us – \u00a0ja m\u0113r\u0137is ir musku\u013cu tonusa uzlabo\u0161ana, no\u0146em nost vienu kardio dienu. Ja v\u0113lies uzlabot iztur\u012bbu, tad savuk\u0101rt izlaid vienu nu sp\u0113ka dien\u0101m.<\/p>\n

T\u0101l\u0101k esam apkopoju\u0161i optim\u0101lo treni\u0146u re\u017e\u012bmu katr\u0101 no dien\u0101m.<\/p>\n

Sp\u0113ka treni\u0146\u0161 : 2-3 reizes ned\u0113\u013c\u0101<\/strong><\/span><\/p>\n

K\u0101p\u0113c:<\/strong> lai k\u013c\u016btu musku\u013cain\u0101ks un piecilc\u012bg\u0101ks! Joks, bet ar \u00a0lielu da\u013cu paties\u012bbas. Tom\u0113r sp\u0113ka treni\u0146i ar\u012b nostiprina saites loc\u012btavas un pa\u0101trina vielmai\u0146u.<\/p>\n

K\u0101:<\/strong>\u00a0ir j\u0101b\u016bt balansam starp vingrin\u0101jumiem aug\u0161\u0113jai un apak\u0161\u0113jai \u0137erme\u0146a da\u013cai, k\u0101 ar\u012b l\u012bdzsvaram starp spie\u0161anas un vilk\u0161anas kust\u012bb\u0101m. Laba ideja par pamatu ir \u0146emt k\u0101du 4-6 ned\u0113\u013cu garu treni\u0146u programmu un pak\u0101peniski palielin\u0101t slodzi.<\/p>\n

Cik ilgi:<\/strong> sp\u0113ka treni\u0146\u0161 ir apm\u0113ram 45-60 min\u016b\u0161u gar\u0161, papildus tam rull\u0113\u0161an\u0101s uz fitnesa ru\u013c\u013ca (foam rolling<\/em>) – 5min\u016btes un vismaz 5 min\u016b\u0161u ilga iesild\u012b\u0161an\u0101s treni\u0146a s\u0101kum\u0101.<\/p>\n

Bonuspadoms:<\/strong> ar sp\u0113ka treni\u0146u pal\u012bdz\u012bbu tu vari uzlabot ar\u012b citas fizisk\u0101s sp\u0113jas, piem\u0113ram, iek\u013caujot lokan\u012bbas vingrin\u0101jumus iesild\u012b\u0161an\u0101s da\u013c\u0101 vai stiep\u0161anos starp vingrin\u0101jumiem. T\u0101pat vari uzlabot l\u012bdzsvara sp\u0113jas (iesaistot v\u0113dera presi !), veicot vingrin\u0101jumus, kuros nepiecie\u0161ams balans\u0113t uz vienas k\u0101jas.<\/p>\n

Kardiotreni\u0146\u0161 : 2-3 reizes ned\u0113\u013c\u0101<\/strong><\/span><\/p>\n

K\u0101p\u0113c: \u00a0<\/strong>tikpat svar\u012bgi k\u0101 sp\u0113ka treni\u0146i, ar\u012b kardio nodarb\u012bb\u0101m ir noz\u012bm\u012bga loma sabalans\u0113t\u0101 treni\u0146u rut\u012bn\u0101. Liel\u0101kais ieguvums no kardio treni\u0146iem – tava asinsrites sist\u0113ma str\u0101d\u0101s daudz optim\u0101l\u0101k, pal\u012bdzot \u0137ermenim atr\u0101k atjaunoties \u00a0p\u0113c slodzes un palielin\u0101sies ar\u012b iztur\u012bba. To rezult\u0101t\u0101 ar\u012b palielin\u0101s VO2max – maksim\u0101lais sk\u0101bek\u013ca pat\u0113ri\u0146\u0161, ko izmanto fiziskas slodzes laik\u0101 – vienk\u0101r\u0161\u0101kiem v\u0101rdiem – var\u0113si izdar\u012bt vair\u0101k, ar maz\u0101ku piep\u016bli.<\/p>\n

K\u0101: \u00a0<\/strong>tev ir vesela tonna iesp\u0113ju – l\u0113ns skr\u0113jiens \u0101r\u0101, spinning nodarb\u012bbas uz velotrena\u017eieriem, vecais labais eliptiskais trena\u017eieris un citas aerobas slodzes nodarb\u012bbas, kas palielina sirdsdarb\u012bbas \u0101trumu. Ieteicam\u0101 slodze ir individu\u0101la, bet vid\u0113ji aerob\u0101s jaudas diapazon\u0101 no 120 l\u012bdz 150 sitieni min\u016bt\u0113 45 min\u016b\u0161u – 60 min\u016b\u0161u nodarb\u012bb\u0101.<\/p>\n

Cik ilgi: \u00a0<\/strong>Amerikas Sporta medic\u012bnas koled\u017eas profesion\u0101\u013ci rekomend\u0113 sav\u0101 ned\u0101\u013c\u0101 iek\u013caut \u00a0150 min\u016btes vid\u0113jas l\u012bdz augstas intensit\u0101tes aktivit\u0101tes.<\/p>\n

Bonuspadoms:<\/strong>\u00a0v\u0113l viena laba opcija kardiotreni\u0146am ir interv\u0101lu metode, kas pal\u012bdz sadedzin\u0101t vair\u0101k kaloriju, k\u0101 vienm\u0113r\u012bga slodze. Interv\u0101ltreni\u0146i m\u0113dz b\u016bt \u013coti da\u017e\u0101di, bet viena no idej\u0101m \u00a045 l\u012bdz 60 min\u016b\u0161u garajai kardionodarb\u012bbai: 20 sekudes – slodze, 40 sekundes – akt\u012bva atp\u016bta. Vislab\u0101kais \u0161aj\u0101 pieej\u0101 ir tas, ka slodzes laik\u0101 tev ir gandr\u012bz piln\u012bgi br\u012bva izv\u0113le da\u017e\u0101d\u0101m vari\u0101cij\u0101m – velotrena\u017eieris, skrjeceli\u0146\u0161 (treadmill), funkcion\u0101li vingrin\u0101jumi utt.<\/p>\n

Akt\u012bv\u0101 atp\u016bta: 2 reizes ned\u0113\u013c\u0101<\/strong><\/span><\/p>\n

K\u0101p\u0113c:<\/strong> atp\u016btas laik\u0101 \u0137ermenis atjaunojas un p\u0113c t\u0101s atkal b\u016bsi ener\u0123ijas pilns n\u0101ko\u0161ajam treni\u0146am. Protams, t\u0101 nav br\u012bvbi\u013cete uz dienu d\u012bv\u0101n\u0101 (vai vismaz ne vienm\u0113r). Atjauno\u0161an\u0101s dien\u0101 vajadz\u0113tu iek\u013caut akt\u012bvo atp\u016btu – ar ideju, ka fizisk\u0101 slodze nav tik liela k\u0101 treni\u0146u dien\u0101, tom\u0113r tu vienalga kusties sev t\u012bkam\u0101 form\u0101. Atp\u016bta vajadz\u012bga ne tikai, lai atjaunotos fiziski, bet ar\u012b ment\u0101li – dar\u012bt to, kas pat\u012bk un ir labi vesel\u012bbai, ir lieliski, ta\u010du, lai tam \u0137ertos kl\u0101t ar jaunu v\u0113rienu un neiest\u0101tos apnikums – nedaudz atp\u016bties!<\/p>\n

K\u0101:<\/strong>\u00a0neatkar\u012bgi no t\u0101, vai izv\u0113lies atjaunojo\u0161as jogas nodarb\u012bbas vai vienk\u0101r\u0161i pastaigas, akt\u012bvai atp\u016btai nevajadz\u0113tu b\u016bt t\u0101dai, kas prasa tikpat daudz p\u016b\u013cu k\u0101 treni\u0146u dien\u0101s, tom\u0113r tev tik un t\u0101 taj\u0101s j\u0101kust\u0101s.<\/p>\n

Cik ilgi :<\/strong> 30-60 min\u016btes.<\/p>\n

Bonuspadoms:<\/strong> \u00a0to, kur\u0101s ned\u0113\u013cas dien\u0101s iepl\u0101no atp\u016btu, ir tav\u0101 zi\u0146\u0101. Ja fiziski akt\u012bvs esi darba dien\u0101s, ned\u0113\u013cas nogali esi nopeln\u012bjis br\u012bvu. Vari \u0146emt atjauno\u0161an\u0101s dienu ar\u012b starp sp\u0113ka un kardio treni\u0146iem. Un, lai gan sec\u012bba, k\u0101d\u0101 izv\u0113lies atp\u016btas dienas nav tik svar\u012bga, tom\u0113r rekomend\u0113jam neiepl\u0101not divas sp\u0113ka treni\u0146a dienas p\u0113c k\u0101rtas.\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Vai esi gatavs gada sportisk\u0101kajai naktij? T\u0101 jau p\u0113c div\u0101m dien\u0101m – kad sestdien, 29. septembr\u012b \u00a0#BeActive Eiropas sporta ned\u0113\u013cas\u2026<\/p>\n","protected":false},"author":9,"featured_media":26015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[19],"class_list":["post-26014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26014","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=26014"}],"version-history":[{"count":8,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26014\/revisions"}],"predecessor-version":[{"id":26023,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26014\/revisions\/26023"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26015"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}