{"id":27651,"date":"2019-09-10T10:01:09","date_gmt":"2019-09-10T07:01:09","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=27651"},"modified":"2019-08-05T09:11:50","modified_gmt":"2019-08-05T06:11:50","slug":"30-laimes-minutes-diena","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/30-laimes-minutes-diena\/","title":{"rendered":"30 LAIMES MIN\u016aTES DIEN\u0100"},"content":{"rendered":"<p>P\u0113t\u012bjumos pier\u0101d\u012bts \u2013 tie, kuri regul\u0101ri kustas, dz\u012bvo par vid\u0113ji trim gadiem ilg\u0101k nek\u0101 tie, kuri ir pas\u012bvi. Izv\u0113lies labus skrie\u0161anas apavus, un aiziet!<\/p>\n<p>Ar minim\u0101lu piep\u016bli, piem\u0113ram, skrie\u0161anai veltot kaut tikai 10 min\u016btes ik dienas, samazin\u0101s iesp\u0113ja saslimt ar sirds un asinsvadu slim\u012bb\u0101m vai v\u0113zi. V\u0113rien\u012bgs d\u0101\u0146u veikts p\u0113t\u012bjums apstiprina, ka 30 min\u016b\u0161u skr\u0113jiens piecas reizes ned\u0113\u013c\u0101 \u013cauj maksim\u0101li izbaud\u012bt ilg\u0101kas un kvalitat\u012bv\u0101kas dz\u012bvo\u0161anas labumus.<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-27652 alignnone\" src=\"https:\/\/www.sportlandmagazine.com\/lat\/wp-content\/uploads\/2019\/06\/47578331_10218322630766397_6362149731468050432_o.jpg\" alt=\"\" width=\"3142\" height=\"2094\" srcset=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/47578331_10218322630766397_6362149731468050432_o.jpg 3142w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/47578331_10218322630766397_6362149731468050432_o-600x400.jpg 600w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/47578331_10218322630766397_6362149731468050432_o-768x512.jpg 768w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/47578331_10218322630766397_6362149731468050432_o-1200x800.jpg 1200w\" sizes=\"auto, (max-width: 3142px) 100vw, 3142px\" \/><\/p>\n<p><strong>Ment\u0101li<\/strong><\/p>\n<p>Skrie\u0161ana paaugstina pa\u0161nov\u0113rt\u0113jumu un p\u0101rliec\u012bbu par sevi. Izvirzot mazos un lielos m\u0113r\u0137us un sasniedzot tos, jut\u012bsi \u00adliel\u0101ku tic\u012bbu sev un saviem sp\u0113kiem, kas ietekm\u0113s jebkuru darbu ikdien\u0101. Ja tu sp\u0113j no r\u012bta piecelties agr\u0101k par citiem un noskriet savu krosu, kam\u0113r citi skurin\u0101s un nesaprot, k\u0101 var izl\u012bst no gultas, tu jau esi uzvar\u0113t\u0101js. Piedaloties grupu skrie\u0161anas treni\u0146os un lielos kop\u012bgos skr\u0113jienos, ir lieliska iesp\u0113ja iepaz\u012bt \u00adjaunus, l\u012bdz\u012bgi dom\u0101jo\u0161us cilv\u0113kus, \u00adbag\u0101tin\u0101t savu ikdienu un pieredzi.<\/p>\n<p><strong>Pleci<\/strong><\/p>\n<p>Liel\u0101k\u0101 da\u013ca \u0137erme\u0146a \u00adaug\u0161da\u013cas kust\u012bbu skrie\u0161anas laik\u0101 s\u0101kas plecos. Virzot rokas uz priek\u0161u, tiek izmantots plecu priek\u0161\u0113jais muskulis, bet v\u0113\u017eot roku uz aizmuguri\u00a0\u2013 plecu aizmugur\u0113jais un jau muguras platais muskulis.<\/p>\n<p><strong>V\u0113ders<\/strong><\/p>\n<p>Skrie\u0161ana b\u016btiski pa\u00ad\u0101trina vielmai\u0146u un ir viens no efekt\u012bv\u0101kajiem treni\u0146iem, kas vienas min\u016btes laik\u0101 sp\u0113j sadedzin\u0101t visvair\u0101k kaloriju. Atkar\u012bb\u0101 no \u0137erme\u0146a masas un skrie\u0161anas \u0101truma 30 min\u016b\u0161u skr\u0113jiena laik\u0101 iesp\u0113jams sadedzin\u0101t 300\u2013600 kilokaloriju. T\u0101 k\u0101 skrie\u0161ana nepa\u0101trina vielmai\u0146u visas dienas garum\u0101, bet gan tie\u0161i skrie\u0161anas laik\u0101, lai zaud\u0113tu vai notur\u0113tu v\u0113lamo svaru, svar\u012bgi skriet regul\u0101ri.<\/p>\n<p><strong>K\u0101jas<\/strong><\/p>\n<p>Gan aug\u0161stilbu, gan apak\u0161stilbu musku\u013ci k\u013c\u016bst sp\u0113c\u012bg\u0101ki un iztur\u012bg\u0101ki. Pastiepjot k\u0101ju uz aizmuguri, lai atsp\u0113rien\u0101 t\u0101 atkal nestu tevi uz priek\u0161u, tiek att\u012bst\u012bti \u00adlielie s\u0113\u017eamvietas un \u00adaug\u0161stilbu aizmugur\u0113jie hamstringa musku\u013ci. Sperot n\u0101kamo soli uz priek\u0161u, str\u0101d\u0101 un tiek att\u012bst\u012bts viens no \u010detriem kvadricepsa musku\u013ciem aug\u0161stilba priek\u0161\u0113j\u0101 da\u013c\u0101. Regul\u0101ra skrie\u0161ana stiprina kaulus, \u00adpaaugstina to bl\u012bvumu.<\/p>\n<p><strong>Galva<\/strong><\/p>\n<p>Skr\u0113jiens ir k\u0101 sava veida medit\u0101cija, pal\u012bdz sak\u0101rtot domas un mazina stresu. Skrie\u0161ana uzlabo koncentr\u0113\u0161an\u0101s sp\u0113jas dien\u0101 un miega kvalit\u0101ti nakt\u012b. Skrie\u0161ana atbr\u012bvo laimes hormonus endorf\u012bnus, tie uzlabo garast\u0101vokli un uz vis\u0101m liet\u0101m liks raudz\u012bties ar pozit\u012bvu skatu. Skrie\u0161ana ir efekt\u012bvas z\u0101les pret depresiju. Regul\u0101ra skrie\u0161ana ilgtermi\u0146\u0101 samazina risku sa\u00adslimt ar Alcheimera un P\u0101rkinsona slim\u012bbu.<\/p>\n<p><strong>Sirds<\/strong><\/p>\n<p>Skrie\u0161ana piem\u0113rot\u0101 pulsa zon\u0101s tren\u0113 un uzlabo sirds darbu, l\u012bdz ar to tiek att\u012bst\u012bta pamata fizisk\u0101 sp\u0113ja \u2013 iztur\u012bba, uz kuras b\u0101zes var tren\u0113t ar\u012b sp\u0113ku un \u0101trumu. Skrie\u0161ana kopum\u0101 att\u012bsta un nostiprina sirds un asinsvadu sist\u0113mu. 30 min\u016b\u0161u skr\u0113jiens piecas reizes ned\u0113\u013c\u0101 pagarina dz\u012bves ilgumu, samazina infarkta un insulta risku, sirds un asinsvadu sist\u0113mas slim\u012bbas. Pazemina asinsspiedienu un paaugstina lab\u0101 holester\u012bna l\u012bmeni asin\u012bs.<\/p>\n<p><strong>Plau\u0161as\u00a0<\/strong><\/p>\n<p>Regul\u0101ra skrie\u0161ana \u00adatt\u012bsta elpo\u0161anas \u00admusku\u013cus un palielina plau\u0161u tilpumu, kas nodro\u0161ina efekt\u012bvu visa organisma un katras \u0161\u016bnas apg\u0101di ar sk\u0101bekli. Laba sk\u0101bek\u013ca apg\u0101de \u013cauj izjust vair\u0101k ener\u0123ijas ikdien\u0101.<\/p>\n<p><strong>\u012asum\u0101<\/strong><\/p>\n<ul>\n<li>Regul\u0101ra skrie\u0161ana \u00adstiprina sirdi un sp\u0113cina imunit\u0101ti.<\/li>\n<li>\u00a0Regul\u0101ra skrie\u0161ana tren\u0113 iztur\u012bbu, lai tev pa sp\u0113kam b\u016btu ar\u012b jebkur\u0161 cits sporta veids.<\/li>\n<li>\u00a0Uzs\u0101kot skr\u0113j\u0113ja gaitas, s\u0101c ar \u013coti l\u0113nu skr\u0113jienu, kas l\u012bdzin\u0101s ie\u0161anai, \u2013 lai pulss nep\u0101rsniedz 120 si\u00adtienu min\u016bt\u0113. T\u0101 uztren\u0113si sirdi un \u013causi ener\u0123iju ieg\u016bt no taukiem, t\u0101 dedzinot uzkr\u0101to \u00abrezervi\u00bb.<\/li>\n<li>\u00a0Lai ieg\u016btu visus skrie\u0161anas labumus, skrien regul\u0101ri.<\/li>\n<li>\u00a0Skrie\u0161anu noteikti kombin\u0113 ar citiem sporta \u00adveidiem, lai att\u012bst\u012btu un nostiprin\u0101tu visas musku\u013cu grupas, \u2013 peld\u0113\u0161anu, \u00adrite\u0146brauk\u0161anu, sp\u0113ka \u00advingrin\u0101jumiem.<\/li>\n<li>\u00a0Reti skrie\u0161anai ir nepiem\u0113roti laikapst\u0101k\u013ci, t\u0101ds, protams, var b\u016bt tikai ap\u0123\u0113rbs. Att\u012bsti sevi \u2013 izk\u0101p no komforta zonas, uzvelc piem\u0113rotu virsjaku un skrien ar\u012b dr\u016bm\u0101s un ne saulain\u0101s dien\u0101s. Tas ne tikai stiprin\u0101s imunit\u0101ti, bet dos v\u0113l liel\u0101ku laimes izj\u016btu un pal\u012bdz\u0113s gan fiziski, gan gar\u012bgi att\u012bst\u012bties.<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-27653 alignnone\" src=\"https:\/\/www.sportlandmagazine.com\/lat\/wp-content\/uploads\/2019\/06\/IMG_8426.jpg\" alt=\"\" width=\"3543\" height=\"2362\" srcset=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/IMG_8426.jpg 3543w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/IMG_8426-600x400.jpg 600w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/IMG_8426-768x512.jpg 768w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2019\/06\/IMG_8426-1200x800.jpg 1200w\" sizes=\"auto, (max-width: 3543px) 100vw, 3543px\" \/><\/li>\n<\/ul>\n<p><em>Teksts: Kate Beres\u0146eva. \u00a0Foto: Shutterstock.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>P\u0113t\u012bjumos pier\u0101d\u012bts \u2013 tie, kuri regul\u0101ri kustas, dz\u012bvo par vid\u0113ji trim gadiem ilg\u0101k nek\u0101 tie, kuri ir pas\u012bvi. Izv\u0113lies labus\u2026<\/p>\n","protected":false},"author":9,"featured_media":27654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[402],"tags":[164,337],"class_list":["post-27651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktiva-atputa","tag-sports","tag-veseliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27651","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=27651"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27651\/revisions"}],"predecessor-version":[{"id":27656,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27651\/revisions\/27656"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/27654"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=27651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=27651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=27651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}