![\"\"](\"https:\/\/www.sportlandmagazine.com\/lat\/wp-content\/uploads\/2019\/06\/fizio-IVUSHKAANS.jpg\")
<\/em><\/p>\n1. Uzskatu, ka jebkur\u0161 darbs vispirms notiek galv\u0101. Treni\u0146am ir j\u0101gatavojas ment\u0101li jau da\u017eas stundas pirms t\u0101 s\u0101kuma \u2013 dom\u0101jot par to, ko dar\u012bsi, k\u0101du sniegumu par\u0101d\u012bsi treni\u0146a laik\u0101 un k\u0101 pild\u012bsi trenera dotos uzdevumus. Treni\u0146\u0161 ir j\u0101uztver k\u0101 m\u0101c\u012bbu process un pilnveido\u0161an\u0101s darbs.<\/p>\n
2. Futbol\u0101 \u013coti b\u016btiska un svar\u012bga ir p\u0113da un pot\u012bte, kas atbild par stabilit\u0101ti un l\u012bdzsvara p\u0101rne\u0161anu. Pirms treni\u0146a ir svar\u012bgi pot\u012bti iesild\u012bt \u2013 izap\u013cojot, pastiepjot un pam\u012b\u0146\u0101joties uz vietas.<\/p>\n
Bie\u017ei praks\u0113 sastopos ar to, ka sportistiem p\u0113das muskulat\u016bra ir ar palielin\u0101tu tonusu. No t\u0101 var att\u012bst\u012bties da\u017e\u0101das piestiprin\u0101\u0161an\u0101s vietu probl\u0113mas ar s\u0101p\u0113m, kuru d\u0113\u013c treni\u0146i uz laiku ir j\u0101izlai\u017e. Vingrin\u0101jums numur viens \u2013 p\u0113das mas\u0101\u017eas ar bumbi\u0146as pal\u012bdz\u012bbu, ap\u013cojot to piespiestu pie zemes.<\/p>\n
3. Ce\u013ca loc\u012btavai, t\u0101pat k\u0101 pot\u012btei, vajadz\u012bga akt\u012bv\u0101s stabilit\u0101tes palielin\u0101\u0161ana. M\u0101j\u0101s \u0161o profilaktisko darbu var veikt uz pludmales dvie\u013ca, kur\u0161 saloc\u012bts A4 form\u0101t\u0101. Ar vienu k\u0101ju j\u0101nost\u0101jas uz dvie\u013ca, bet otras k\u0101jas uzdevums ir balsta k\u0101jas l\u012bdzsvara apgr\u016btin\u0101\u0161ana \u2013 tie var b\u016bt v\u0113zieni uz priek\u0161u vai s\u0101niem vai kust\u012bba, imit\u0113jot m\u012b\u0161anos ar velosip\u0113du. Uzejot uz laukuma, noder vingrin\u0101jums, kur\u0161 pal\u012bdz\u0113s gan p\u0113das, gan ce\u013ca loc\u012btavai. Proti, tr\u012bs \u010detri so\u013ci ir j\u0101patipina uz priek\u0161u un j\u0101izlec, paliekot uz vienas k\u0101jas, ne\u013caujot inercei \u0137ermeni sasv\u0113rt uz priek\u0161u. P\u0113c tam \u0161is pats vingrin\u0101jums j\u0101atk\u0101rto, izlecot uz otras k\u0101jas un ar\u012b uz s\u0101niem.<\/p>\n
4. Aug\u0161stilbu ir svar\u012bgi iesild\u012bt no vis\u0101m plakn\u0113m \u2013 gan musku\u013ca priek\u0161pusi, gan aizmuguri, iek\u0161\u0113jo pusi un ar\u012b \u0101r\u0113jo pusi. Pirms treni\u0146a iesild\u012b\u0161an\u0101s procesam nevajadz\u0113tu b\u016bt \u013coti statiskam, jo, ja p\u0113c tam seko \u013coti dinamiska kust\u012bba, \u0161\u0101das p\u0101rmai\u0146as var dezorganiz\u0113t sist\u0113mu. T\u0101p\u0113c iesaku dinamiskus puspietupienus un pusizklupienus (t\u0101, lai priek\u0161\u0113j\u0101s k\u0101jas celis nesniegtos p\u0101ri p\u0113das pirkstgalam un aizmugur\u0113j\u0101s k\u0101jas celis neskartu zemi). Ta\u010du treni\u0146a beig\u0101s vajadz\u0113tu veikt statiskos stiep\u0161an\u0101s vingrin\u0101jumus, piem\u0113ram, priek\u0161\u0113jam muskulim der k\u0101jas saliek\u0161ana aiz sevis, lai pap\u0113dis pieskartos pie s\u0113\u017eas. Bet aizmugur\u0113jam muskulim viens no vingrin\u0101jumiem ir izpild\u0101ms kop\u0101 ar treni\u0146u biedru, pa\u0146emot viens otra pret\u0113jo k\u0101ju. Gan paceltai, gan balsta k\u0101jai j\u0101b\u016bt maksim\u0101li taisnai, lai stiep\u0161ana b\u016btu efekt\u012bva.<\/p>\n
Daudzas piesp\u0113les tiek veiktas ar p\u0113das iek\u0161\u0113jo da\u013cu, noslogojot pievilc\u0113jmuskuli. Te noder vingrin\u0101jums, kur\u0161 j\u0101veic st\u0101vokl\u012b, kas vizu\u0101li atg\u0101dina lotosa pozu. Proti, j\u0101aps\u0113\u017eas uz zemes un p\u0113das j\u0101saliek viena pret\u012b otrai, bet pap\u0113\u017ei ir j\u0101tuvina s\u0113\u017eai. Un p\u0113c saj\u016bt\u0101m ce\u013cus ar elko\u0146iem v\u0113l var paspiest, tuvinot tos zemei.<\/p>\n
5. G\u016b\u017eas loc\u012btava ir lodveida. T\u0101s kust\u012bba ir iesp\u0113jama daudz da\u017e\u0101d\u0101s plakn\u0113s, bet pamat\u0101 cilv\u0113ki \u0161o loc\u012btavu izmanto tikai vien\u0101 plakn\u0113 \u2013 ejot uz priek\u0161u. T\u0101p\u0113c iesaku vingrin\u0101jumu, kuru var veikt gan pirms treni\u0146a, gan profilaktiski ikdien\u0101. T\u0101 ir k\u0101jas izap\u013co\u0161ana g\u016b\u017eas loc\u012btav\u0101 ar maksim\u0101li pla\u0161u amplit\u016bdu.<\/p>\n
6. Apak\u0161stilbi jeb taut\u0101 sauktie ikru musku\u013ci ir ne maz\u0101k svar\u012bgi. Viens no ieteicamajiem vingrin\u0101jumiem \u0161ai musku\u013cu grupai ir m\u012b\u0146\u0101\u0161an\u0101s uz vietas\u00a0\u2013 vienlaikus p\u0101rm\u012b\u0161us k\u0101ju poz\u012bcijas main\u012b\u0161ana caur p\u0101rv\u0113lienu. P\u0113c tam seko vingrin\u0101jums \u2013 pacel\u0161an\u0101s uz pirkstgaliem un nolai\u0161an\u0101s uz pilnas p\u0113das. V\u0113l ieteicams paso\u013cot p\u0101ris so\u013cu uz priek\u0161u un \u00adatpaka\u013c uz pirkstgaliem.<\/p>\n
7. Visos sporta veidos ar dinamisku kust\u012bbu b\u016btiska ir elpo\u0161ana. Viens no elpo\u0161anas pamata vingrin\u0101jumiem, kuru var att\u012bst\u012bt, ir elpo\u0161ana ar diafragmu (elpojot ar v\u0113deru, nevis kr\u016b\u0161kurvi). Elpojot ar kr\u016b\u0161u muskulat\u016bru tiek papildus noslogota elpo\u0161anas pal\u012bgmuskulat\u016bra, kam sekas ir diskomforts un galvass\u0101pes. Lai \u0161\u012bs elpo\u0161anas prasmes att\u012bst\u012btu, noder vingrin\u0101jums, ko d\u0113v\u0113 par breathing box, \u2013 ieelpa 4 sekundes, 4\u00a0\u00adsekundes elpa tiek aiztur\u0113ta, tam seko 4 sekun\u017eu izelpa un atkal 4 sekun\u017eu elpas aiztur\u0113\u0161ana. \u0160o ciklu atk\u0101rto desmit rei\u017eu.<\/p>\n
8. Dinamisk\u0101 iesild\u012b\u0161an\u0101s. \u0160eit m\u0113r\u0137is ir s\u016bt\u012bt sign\u0101lu sirdij, ka t\u016bda\u013c s\u0101ksies dinamisks darbs. \u0160o vingrin\u0101jumu var veikt, skrienot ap laukumu. S\u0101kuma kust\u012bba var\u0113tu b\u016bt \u0101tra ie\u0161ana, kas p\u0101raug tipin\u0101\u0161an\u0101 un arvien liel\u0101k\u0101 dinamik\u0101, k\u0101pinot tempu ik pa 10 procentiem, l\u012bdz p\u0113d\u0113jie p\u0101rdesmit metri tiek veikti sprinta re\u017e\u012bm\u0101.<\/p>\n
9. Sp\u0113l\u0113jot futbolu, jostas da\u013ca ir \u013coti kust\u012bga, t\u0101p\u0113c vingrin\u0101jumi, kas paredz\u0113ti mugurkaul\u0101jam ir b\u016btiski. Te ieteicami gan rot\u0101cijas vingrin\u0101jumi uz vienu un otru pusi, gan liek\u0161an\u0101s uz s\u0101niem. P\u0113c \u0161iem vingrin\u0101jumiem var p\u0101riet pie noliek\u0161an\u0101s. Proti, ir j\u0101ie\u0146em st\u0101ja, lai k\u0101jas b\u016btu plat\u0101kas par pleciem. Vienas rokas pirkstu gali pieskaras pret\u0113j\u0101s k\u0101jas pirkstgaliem, bet otra roka j\u0101izstiepj taisni uz aug\u0161u un ar\u012b skatiens ir v\u0113rts aug\u0161up.<\/p>\n
10. \u0112rts ekip\u0113jums ir tikpat svar\u012bgs, cik viss min\u0113tais. Galvenais, lai ap\u0123\u0113rbs, apavi vai aizsargi nerada diskomfortu kustoties. Ja apavi b\u016bs par mazu, p\u0113da nepild\u012bs funkciju, turkl\u0101t var s\u0101kties p\u0113das vai pirkstu deform\u0101cija, nemaz nerun\u0101jot par slikto pa\u0161saj\u016btu un galvass\u0101p\u0113m, ko rada ne\u0113rtie apavi. Vec\u0101kiem vajadz\u0113tu ar\u012b piev\u0113rst uzman\u012bbu tam, vai b\u0113rna apavu zoles dilst simetriski. Ja vienai k\u0101jai dilst apavu \u0101rmala, bet otrai pap\u0113dis, vajadz\u0113tu veikt podometriju, gan statisku, gan dinamisku, lai redz\u0113tu, k\u0101 sadal\u0101s slodze uz p\u0113d\u0101m, jo, iesp\u0113jams, b\u0113rnam ir k\u0101ju garumu at\u0161\u0137ir\u012bba vai iegurnis ir sl\u012bps vai sarot\u0113jis \u0101rpus \u00adfiziolo\u0123isk\u0101s normas.<\/p>\n
Teksts: Ralfs Dravnieks. Foto: Shutterstock un no personisk\u0101 arh\u012bva.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Desmit fizioterapeita Art\u016bra Ivu\u0161k\u0101na ieteikumi jaunajiem futbolistiem pirms treni\u0146a un izie\u0161anas laukum\u0101, k\u0101 ar\u012b profilaksei ikdien\u0101. St\u0101sta Latvijas Nacion\u0101l\u0101s futbola\u2026<\/p>\n","protected":false},"author":9,"featured_media":27528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[667],"class_list":["post-27526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","tag-bernu-futbols"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27526","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=27526"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27526\/revisions"}],"predecessor-version":[{"id":27529,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27526\/revisions\/27529"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/27528"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=27526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=27526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=27526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}