{"id":29059,"date":"2021-03-11T14:18:35","date_gmt":"2021-03-11T12:18:35","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=29059"},"modified":"2024-04-10T14:11:22","modified_gmt":"2024-04-10T11:11:22","slug":"vingrinajumi-pirms-un-pec-skriesanas","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/vingrinajumi-pirms-un-pec-skriesanas\/","title":{"rendered":"Lab\u0101kie skrie\u0161anas vingrin\u0101jumi"},"content":{"rendered":"

Anete Koci\u0146a \u2013 \u0161\u0137\u0113pmet\u0113ja, kura ar \u0161\u0137\u0113pme\u0161anu nodarbojas jau kop\u0161 b\u0113rn\u012bbas. Par\u0101d\u012bs iesildo\u0161os un atsildo\u0161os vingrin\u0101jumus pirms un p\u0113c skrie\u0161anas.<\/h2>\n

Lai izvair\u012btos no nepat\u012bkamiem savainojumiem ir svar\u012bgi iesild\u012bt p\u0113das un pot\u012btes, iekustin\u0101t loc\u012btavas, aktiviz\u0113t aug\u0161stilbu un ikru musku\u013cus, k\u0101 ar\u012b ieslid\u012bt Ahileja c\u012bpslu. T\u0101 Tu izvair\u012bsies no liek\u0101m traum\u0101m un skr\u0113jens b\u016bs daudz pat\u012bkam\u0101ks.<\/p>\n

Iesildo\u0161ie vingrin\u0101jumi pirms skrie\u0161anas:<\/strong><\/em><\/p>\n

1.P\u0113das ap\u013co\u0161ana ahila iesild\u012b\u0161anai – viegla rot\u0101cija aptuveni 10 reizes katr\u0101 virzien\u0101 ar katru k\u0101ju.<\/p>\n

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2. Ar\u012b\u00a0\u0137erme\u0146a aug\u0161da\u013ca ir j\u0101iesilda skr\u0113jienam! Izap\u013co vidukli un gurnus, izstaipi un izap\u013co rokas, izpildi vingrin\u0101jumu noliecoties uz priek\u0161u un atpaka\u013c un\u00a0v\u0113z\u0113jot labo roku pie pret\u0113j\u0101s p\u0113das un otr\u0101di.<\/p>\n

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3.\u00a0Izv\u0113lies da\u017e\u0101da veida stiep\u0161an\u0101s vingrojumus, lai iestaip\u012btu visas saites un musku\u013cus. Piem\u0113ram, cirk\u0161\u0146u iesild\u012b\u0161ana veicot izklupienus uz priek\u0161u un atmuguriski.<\/p>\n

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4.Vienk\u0101r\u0161\u0101 k\u0101ju v\u0113z\u0113\u0161ana. Var izmantot jebkuru dab\u0101 atrodamu objektu, kur pietur\u0113ties un izv\u0113z\u0113t katru k\u0101ju p\u0113c saj\u016bt\u0101m.<\/p>\n

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Atsildo\u0161ie vingrin\u0101jumi p\u0113c skrie\u0161anas:<\/strong><\/em><\/p>\n

1.Dinamiska hamstringu atsild\u012b\u0161ana p\u0113c skrie\u0161anas. L\u0113n\u0101, tipino\u0161\u0101 skr\u0113jien\u0101 noliecamies pie taisnas, p\u0113d\u0101 piepaceltas k\u0101jas. T\u0101 pastiepjamies pie katras k\u0101jas pirkstgala pa 5 reiz\u0113m.<\/p>\n

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2.Dinamiska k\u0101jas kvadricepsa atsild\u012b\u0161ana. L\u0113n\u0101, tipino\u0161\u0101 skr\u0113jien\u0101 ar roku satveram k\u0101ju no aizmugures un mazliet paturam. T\u0101 katrai k\u0101jai pa 5 reiz\u0113m.<\/p>\n

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3.Dinamiska dibena musku\u013cu atsild\u012b\u0161ana. St\u0101vot uz vienas k\u0101jas, otru k\u0101ju pa diagon\u0101li stiepjam uz aug\u0161u, l\u012bdz j\u016btam, ka iestiepjas skr\u0113jiena laik\u0101 iespringu\u0161ie dibena musku\u013ci. Katru k\u0101ju stiepjam 5 reizes.
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 <\/p>\n

JAUN\u0100 TRENI\u0145U KOLEKCIJA TAGAD SPORTLAND
\nIzv\u0113lies sev \u0113rt\u0101ko veidu e-veikals ar pieg\u0101di uz m\u0101j\u0101m vai Tev \u0113rt\u0101k\u0101 pakom\u0101t\u0101, vai PICK UP veidu ar iesp\u0113ju iz\u0146emt preci veikal\u0101.<\/h3>\n","protected":false},"excerpt":{"rendered":"

Anete Koci\u0146a \u2013 \u0161\u0137\u0113pmet\u0113ja, kura ar \u0161\u0137\u0113pme\u0161anu nodarbojas jau kop\u0161 b\u0113rn\u012bbas. Par\u0101d\u012bs iesildo\u0161os un atsildo\u0161os vingrin\u0101jumus pirms un p\u0113c skrie\u0161anas.\u2026<\/p>\n","protected":false},"author":9,"featured_media":29072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[651,564,419,28,645],"tags":[],"class_list":["post-29059","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adidas","category-padomi","category-skriesana","category-sports","category-veseliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29059","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=29059"}],"version-history":[{"count":9,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29059\/revisions"}],"predecessor-version":[{"id":30640,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29059\/revisions\/30640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/29072"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=29059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=29059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=29059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}