{"id":26738,"date":"2019-01-11T10:40:40","date_gmt":"2019-01-11T08:40:40","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=26738"},"modified":"2019-01-03T18:45:07","modified_gmt":"2019-01-03T16:45:07","slug":"ikdiena-ka-funkcija","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/ikdiena-ka-funkcija\/","title":{"rendered":"Ikdiena k\u0101 funkcija"},"content":{"rendered":"

Ir baigi dzird\u0113t st\u0101stu no kol\u0113\u0123a, kur\u0161 pieliecies, lai paceltu konfek\u0161u pap\u012bri\u0146u, bet sabeidzis muguru. Ne jau pap\u012bri\u0146\u0161 pie vainas, bet gan cilv\u0113ka trauslais \u0137ermenis, kur\u0161 vairs nesp\u0113j iztur\u0113t tik vienk\u0101r\u0161u p\u0101rbaud\u012bjumu k\u0101 pieliek\u0161an\u0101s. Lai to nov\u0113rstu, ir v\u0113rts padom\u0101t par funkcion\u0101lajiem treni\u0146iem.<\/p>\n

Konsult\u0113: M\u0101rti\u0146\u0161 Druvkalns<\/em> (Crossfit R\u012bdzene)<\/p>\n

Funkcion\u0101lie fitnesa treni\u0146i at\u0161\u0137ir\u012bb\u0101 no klasiskas sporta z\u0101les noris ar visa \u0137erme\u0146a iesaisti. Tikai ret\u0101 kust\u012bba, izpildot vingrin\u0101jumu, izol\u0113 konkr\u0113tu musku\u013cu grupu. \u0160o treni\u0146u m\u0113r\u0137is ir str\u0101d\u0101t ekonomiski, iem\u0101coties kontrol\u0113t \u0137ermeni, kas t\u0101l\u0101k p\u0101rmantojas sadz\u012bv\u0113. Proti, treni\u0146u pienesums neap\u0161aub\u0101mi b\u016bs j\u016btams, ja m\u0113dzat, piem\u0113ram, san\u0101k ar draugiem, lai uzsp\u0113l\u0113tu basketbolu, vai amatieru l\u012bmen\u012b braucat ar riteni. Tikpat labi funkcion\u0101lajos treni\u0146os g\u016btais pamats noder\u0113s, veicot m\u0101jas darbus vai str\u0101d\u0101jot d\u0101rz\u0101.<\/p>\n

Bie\u017ei vien forma, kas tiek ieg\u016bta, str\u0101d\u0101jot svaru z\u0101l\u0113, ir vien vizu\u0101lais veidols. Diem\u017e\u0113l sadz\u012bv\u0113 tas nav pilnv\u0113rt\u012bgs, jo musku\u013ci nav att\u012bst\u012bti vispus\u012bgi. Turpret\u012b funkcion\u0101lie treni\u0146i paredz, ka \u0137ermenis laika gait\u0101 proporcion\u0101li att\u012bst\u0101s t\u0101d\u0101 veidol\u0101, k\u0101 daba to paredz\u0113jusi, proti, bez p\u0101rsp\u012bl\u0113tiem reljefiem \u2013 vienm\u0113r\u012bgi un sabalans\u0113ti, turkl\u0101t tiek nopietni piedom\u0101ts pie lokan\u012bbas, koordin\u0101cijas un stabilit\u0101tes uzlabo\u0161anas.<\/p>\n

M\u0113s ejam taj\u0101 virzien\u0101, lai cilv\u0113ki z\u0101l\u0113 justos k\u0101 m\u0101j\u0101s, k\u0101 sav\u0113jie, jo \u0161\u0101da veida treni\u0146os p\u0101rlieka masveid\u012bba pat nav ieteicama.<\/p>\n

TRENI\u0145U BLOKI<\/strong><\/p>\n

Iztur\u012bba un sevis iepaz\u012b\u0161ana\u00a0<\/strong><\/p>\n

Nostiprin\u0101ta sirds asinsvadu sist\u0113ma un sirdsdarb\u012bba ir pirmais nosac\u012bjums, lai uzs\u0101ktu darbu, kas pak\u0101peniski p\u0101raug arvien liel\u0101k\u0101 treni\u0146u intensit\u0101t\u0113, mijoties l\u0113n\u0101m, gar\u0101m slodz\u0113m ar \u012bs\u0101m, eksploz\u012bv\u0101m. \u0160aj\u0101 blok\u0101 ietilpst skrie\u0161ana, l\u0113k\u0161ana ar lecam\u00adauklu, air\u0113\u0161ana, rite\u0146brauk\u0161ana, \u00adpeld\u0113\u0161ana utt.<\/p>\n

Svarcel\u0161ana<\/strong><\/p>\n

Viens no funkcion\u0101lo treni\u0146u pamatiem ir olimpisk\u0101 svarcel\u0161ana. Liela da\u013ca cilv\u0113ku no t\u0101s baid\u0101s, dom\u0101jot, ka tas ir traumatiski. Un tam var piekrist, ja bez jebk\u0101d\u0101m priek\u0161zin\u0101\u0161an\u0101m cilv\u0113ks uz savu galvu s\u0101k cil\u0101t savai sagatavot\u012bbai neatbilsto\u0161us \u00adsvarus.
\nBet, klied\u0113jot dai\u013c\u0101 dzimuma ba\u017eas, j\u0101saka, ka \u0161is darbs ar svariem j\u016bs nepadar\u012bs mas\u012bvas un musku\u013cotas, ja vien netren\u0113\u00adsieties 2 reizes dien\u0101, 5\u00a0reizes \u00adned\u0113\u013c\u0101.<\/p>\n

Vingro\u0161ana<\/strong><\/p>\n

Lai cilv\u0113ks celtu svarus, tam ir j\u0101var pacelt un notur\u0113t savs svars\u00a0\u2013 ne vienu reizi vien. Viens no veiksm\u012bgas vingro\u0161anas pamatnosac\u012bjumiem ir \u0137erme\u0146a vidusda\u013cas \u2013 muguras, v\u0113\u00adderpreses un dzi\u013c\u0101s musku\u00adla\u00adt\u016bras\u00a0\u2013 nostiprin\u0101\u0161ana. Tam seko \u00adpievilk\u0161an\u0101s pie stie\u0146a, pietupieni utt.<\/p>\n

Apvienojums<\/strong><\/p>\n

Visbeidzot iztur\u012bba, svarcel\u0161ana un vingro\u0161ana treni\u0146os tiek apvienotas da\u017eneda\u017e\u0101d\u0101s kombin\u0101cij\u0101s un treni\u0146u raksturos. Proti, viens treni\u0146\u0161 var b\u016bt intens\u012bvs ar domu 20 min\u016b\u0161u laik\u0101 maksim\u0101li daudz atk\u0101rtot tr\u012bs da\u017e\u0101dus elementus. Turpret\u012b cit\u0101 dien\u0101 t\u0101 b\u016bs sp\u0113ka att\u012bst\u012b\u0161ana, pievelkoties vai pietupstoties vai stundas skr\u0113jiens mier\u012bg\u0101 puls\u0101. \u0160\u0101da treni\u0146u pieeja izsl\u0113dz rut\u012bnu, kas bie\u017ei vien iest\u0101jas, pildot k\u0101da trenera izveidotas treni\u0146u programmas, kas cikliski no ned\u0113\u013cas uz ned\u0113\u013cu atk\u0101rtojas un vairo apnikumu.<\/p>\n

TEKSTS:\u00a0<\/strong>Ralfs Dravnieks<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Ir baigi dzird\u0113t st\u0101stu no kol\u0113\u0123a, kur\u0161 pieliecies, lai paceltu konfek\u0161u pap\u012bri\u0146u, bet sabeidzis muguru. Ne jau pap\u012bri\u0146\u0161 pie vainas,\u2026<\/p>\n","protected":false},"author":9,"featured_media":26739,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[457],"tags":[],"class_list":["post-26738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26738","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=26738"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26738\/revisions"}],"predecessor-version":[{"id":26740,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26738\/revisions\/26740"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26739"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}