{"id":28674,"date":"2020-05-03T13:17:34","date_gmt":"2020-05-03T10:17:34","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=28674"},"modified":"2024-04-10T14:12:01","modified_gmt":"2024-04-10T11:12:01","slug":"11-vingrojumi-majas-apstaklos","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/11-vingrojumi-majas-apstaklos\/","title":{"rendered":"11 vingrojumi m\u0101jas apst\u0101k\u013cos"},"content":{"rendered":"

Fitnesa un vesel\u012bbas trenere Nika Linde<\/strong> iesaka 11 vingrojumus, ko izpild\u012bt m\u0101jas apst\u0101k\u013cos. \u201c\u0160obr\u012bd, kad tik daudz laika pavad\u0101m m\u0101j\u0101s, mums vair\u0101k k\u0101 jebkad ir nepiecie\u0161ams kust\u0113ties. Sporto\u0161ana un regul\u0101ras fizisk\u0101s aktivit\u0101tes ietekm\u0113 \u013coti daudzus procesus organism\u0101 \u2013 st\u0101ju, kop\u0113jo vesel\u012bbas st\u0101vokli, vielmai\u0146u, asinsriti, zarnu trakta darb\u012bbu, sk\u0101bek\u013ca piepl\u016bdi \u0161\u016bn\u0101s. Ja nesportosim, tad p\u0113c \u0161\u012b pand\u0113mijas posma mums b\u016bs j\u0101risina daudzas vesel\u012bbas probl\u0113mas, kas nav saist\u012btas ar konkr\u0113to v\u012brusu, bet gan mazkust\u012bgo dz\u012bves veidu. Tie\u0161i t\u0101d\u0113\u013c aktivitit\u0101tes \u0161aj\u0101 laik\u0101 ir \u013coti nepiecie\u0161amas,\u201d t\u0101 Nika Linde.<\/strong><\/p>\n

1.\u00a0\u00a0\u00a0 Wall Sit jeb s\u0113d\u0113\u0161ana pie sienas.<\/strong> \u0160aj\u0101 vingrin\u0101jum\u0101 ir svar\u012bgi, lai pap\u0113\u017ei atrastos zem ce\u013ciem vien\u0101 l\u012bnij\u0101, bet ce\u013ci vien\u0101 l\u012bnij\u0101 ar gurniem. K\u0101j\u0101m j\u0101atrodas 90 gr\u0101du le\u0146\u0137\u012b, bet muguras l\u0101psti\u0146as j\u0101piepie\u017e pie sienas, noturot poz\u012bciju.<\/p>\n

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2.\u00a0\u00a0\u00a0 Split squat.<\/strong> M\u0101jas apst\u0101k\u013cos \u0161o vingrin\u0101jumu var izpild\u012bt pie kr\u0113sla vai d\u012bv\u0101na. Starta poz\u012bcij\u0101 vienas k\u0101jas pirkstgals atrodas uz d\u012bv\u0101na vai kr\u0113sla malas, bet otra k\u0101ja atrodas uz pilnas p\u0113das. Kad tais\u0101m ietupienus, priek\u0161\u0113jai k\u0101jai j\u0101atrodas 90 gr\u0101du le\u0146\u0137\u012b un svaram j\u0101b\u016bt uz pap\u0113\u017ea. Vingrin\u0101jums j\u0101izpilda ar ab\u0101m k\u0101j\u0101m.<\/p>\n

\"\"3.\u00a0\u00a0\u00a0 Triceps dip.<\/strong> M\u0101jas apst\u0101k\u013cos \u0161o vingrin\u0101jumu var izpild\u012bt pie kr\u0113sla vai d\u012bv\u0101na. \u0160o vingrin\u0101jumu ir gr\u016bt\u0101k izpild\u012bt ar taisn\u0101m k\u0101j\u0101m, t\u0101d\u0113\u013c ies\u0101c\u0113ji var izv\u0113l\u0113ties to veikt ar\u012b ar saliekt\u0101m k\u0101j\u0101m. Pildot \u0161o vingrin\u0101jumu, rok\u0101m j\u0101atrodas plecu platum\u0101, un elko\u0146i j\u0101virza uz aizmuguri, piln\u0101 amplit\u016bd\u0101 virzoties uz leju. Svar\u012bg\u0101kais ir virz\u012bt muguru tie\u0161i gar d\u012bv\u0101na vai kr\u0113sla malu, nevis prom no t\u0101s.<\/p>\n

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4.\u00a0\u00a0\u00a0 Cel\u0161an\u0101s no d\u012bv\u0101na vai kr\u0113sla uz vienas k\u0101jas.<\/strong> Ce\u013coties aug\u0161\u0101, iztaisnojamies un pr\u0101t\u012bgi s\u0113\u017eamies lej\u0101. \u0160aj\u0101 vingrin\u0101jum\u0101 tiek nodarbin\u0101ta s\u0113\u017eas muskulat\u016bra. Pats svar\u012bg\u0101kais nosac\u012bjums \u0161aj\u0101 vingrin\u0101jum\u0101 ir stabili notur\u0113ties uz vienas k\u0101jas. Vingrin\u0101jumu nepiecie\u0161ams izpild\u012bt ar ab\u0101m k\u0101j\u0101m.<\/p>\n

\"\"<\/p>\n

5.\u00a0\u00a0\u00a0 Atspie\u0161an\u0101s uz kastes.<\/strong> Jo cilv\u0113ks atrodas uz augst\u0101kas virsmas, jo viegl\u0101ka b\u016bs ar\u012b atspie\u0161an\u0101s. Atspie\u017eoties elko\u0146i j\u0101lai\u017e no \u0137erme\u0146a 45 gr\u0101du le\u0146\u0137\u012b, un, virzoties lej\u0101, ir svar\u012bgi, lai kr\u016b\u0161u da\u013ca pieskartos pie virsmas.<\/p>\n

\"\"<\/p>\n

6.\u00a0\u00a0\u00a0 Mountain klimbers.<\/strong> K\u0101ju vilk\u0161ana zem sevis. Pleci taisn\u0101 l\u012bnij\u0101 j\u0101notur virs plaukst\u0101m, un k\u0101jas celis j\u0101dab\u016b l\u012bdz pat rokas elkonim. Svar\u012bgi, lai kust\u012bbas laik\u0101 rokas nemain\u012btu savu poz\u012bciju.<\/p>\n

\"\"<\/p>\n

7.\u00a0\u00a0\u00a0 Diognal toe touch.<\/strong> \u0160aj\u0101 vingrin\u0101jum\u0101 pret\u0113j\u0101 roka pa diogn\u0101li j\u0101savieno ar pret\u0113jo k\u0101ju. \u0160aj\u0101 vingrin\u0101jum\u0101 var atbalst\u012bties uz elko\u0146a, kas pal\u012bdz notur\u0113t poz\u012bciju. Pildot \u0161o vingrin\u0101jumu, ir svar\u012bgi pievilk\u0161an\u0101s laik\u0101 veikt izelpu.<\/p>\n

\"\"<\/p>\n

8.\u00a0\u00a0\u00a0 Side plank.<\/strong> Ies\u0101c\u0113ji \u0161o vingrin\u0101jumu var pild\u012bt atvieglotaj\u0101 versij\u0101, kad apak\u0161\u0113j\u0101 k\u0101ja ir saliekta cel\u012b. \u0160aj\u0101 vingrin\u0101jum\u0101 ir svar\u012bgi, lai elkonis atrastos zem pleca vien\u0101 l\u012bnij\u0101, muguras l\u0101psti\u0146as b\u016btu savilktas kop\u0101, v\u0113ders ievilkts un dibens sasprindzin\u0101ts, un apak\u0161\u0113jais gurns vingrin\u0101juma laik\u0101 ir j\u0101spie\u017e uz aug\u0161u.<\/p>\n

\"\"<\/p>\n

9.\u00a0\u00a0\u00a0 Groiners.<\/strong> \u0160\u012b vingrin\u0101juma starta poz\u012bcija ir balsts uz plaukst\u0101m, bet no pap\u0113\u017eiem l\u012bdz pleciem ir taisna l\u012bnija. Uzdevums ir k\u0101ju dab\u016bt vien\u0101 l\u012bnij\u0101 ar rok\u0101m. Plaukstas atrodas zem pleciem visu kust\u012bbas laiku. Vingrin\u0101jums j\u0101izpilda pam\u012b\u0161us mainot abas k\u0101jas.<\/p>\n

\"\"10. Plank diognal.<\/strong> \u0160aj\u0101 uzdevum\u0101, esot balsta poz\u012bcij\u0101, ar pret\u0113jo roku j\u0101pieskaras pie pret\u0113j\u0101s k\u0101jas, t\u0101 laik\u0101, gr\u016b\u017eot gurnus uz aug\u0161u. Svar\u012bgi, lai, atgrie\u017eoties starta poz\u012bcij\u0101, tiktu kontrol\u0113ta muguras un v\u0113dera muskulat\u016bra.<\/p>\n

\"\"<\/p>\n

11. Bridge.<\/strong> \u0160aj\u0101 vingrin\u0101jum\u0101 iegurnis j\u0101kustina uz aug\u0161u un leju. Aug\u0161\u0101 tas ir maksim\u0101li j\u0101sasprindzina, bet, lai\u017eoties lej\u0101, j\u0101atsl\u0101bin\u0101s. Pap\u0113\u017eiem j\u0101b\u016bt stingri piespiestiem uz leju. Ce\u013cus spie\u017eam uz \u0101rpusi.<\/p>\n

\"\"<\/p>\n

K\u0101 pareizi veikt vingrojumus?<\/strong>
\nIes\u0101c\u0113jiem visus \u0161os vingrin\u0101jumus ieteicams pild\u012bt p\u0113c k\u0101rtas. Katr\u0101 min\u016bt\u0113 nepiecie\u0161ams pild\u012bt vienu vingrin\u0101jumu \u2013 30 sekundes to pildot un 30 sekundes atp\u016b\u0161oties. Tie, kas v\u0113las intens\u012bv\u0101ku treni\u0146u, var konkr\u0113to vingrojumu pild\u012bt 40 vai 50 sekundes, atliku\u0161o laiku atp\u016b\u0161oties. Katrs \u0161os vingrojumus var veikt sav\u0101 intensit\u0101t\u0113, piel\u0101gojot savam fizisk\u0101s sagatavot\u012bbas st\u0101voklim. Tiem, kas nesen s\u0101ku\u0161i vingrot, s\u0101kum\u0101 iesp\u0113jams pietiks ar diviem pilniem vingrojumu ap\u013ciem, pak\u0101peniski paaugstinot intensit\u0101ti. Tie, kas jau pieradu\u0161i pie slodzes, var veikt vismaz \u010detrus ap\u013cus tr\u012bs reizes ned\u0113\u013c\u0101. T\u0101pat ieteikums katru reizi main\u012bt vingrojumus viet\u0101m \u2013 jo da\u017e\u0101d\u0101ki b\u016bs treni\u0146i, jo liel\u0101ks b\u016bs ieguvums no tiem.<\/p>\n

Teksts: Liene P\u0101l\u0113na
\n
\n<\/strong><\/p>\n

\u2757\ufe0f-25% ATLAIDES E-VEIKAL\u0100 \u2757\ufe0f\u2063<\/strong><\/h4>\n

Nenokav\u0113 \u00a0 Dodies uz Sporland.lv , veic pas\u016bt\u012bjumu un sa\u0146em preci pakom\u0101t\u0101 vai ar kurjeru l\u012bdz pat m\u0101jas durv\u012bm! #paliecm\u0101j\u0101s \u2063<\/strong><\/h4>\n","protected":false},"excerpt":{"rendered":"

Fitnesa un vesel\u012bbas trenere Nika Linde iesaka 11 vingrojumus, ko izpild\u012bt m\u0101jas apst\u0101k\u013cos. \u201c\u0160obr\u012bd, kad tik daudz laika pavad\u0101m m\u0101j\u0101s,\u2026<\/p>\n","protected":false},"author":9,"featured_media":28660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[457,564,28,116,1,432,644],"tags":[],"class_list":["post-28674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-padomi","category-sports","category-sports-veido-tevi-labaku","category-uncategorized","category-under-armour","category-veseeliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/28674","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=28674"}],"version-history":[{"count":5,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/28674\/revisions"}],"predecessor-version":[{"id":30641,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/28674\/revisions\/30641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/28660"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=28674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=28674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=28674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}