{"id":29691,"date":"2023-03-13T13:03:41","date_gmt":"2023-03-13T11:03:41","guid":{"rendered":"https:\/\/sportland.lv\/magazine\/?p=29691"},"modified":"2023-08-04T09:17:52","modified_gmt":"2023-08-04T06:17:52","slug":"iesildisanas-un-atsildisanas-butiskas-trenina-sastavdalas","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/iesildisanas-un-atsildisanas-butiskas-trenina-sastavdalas\/","title":{"rendered":"Iesild\u012b\u0161an\u0101s un atsild\u012b\u0161an\u0101s"},"content":{"rendered":"<h2><strong>Iesild\u012b\u0161an\u0101s pirms un atsild\u012b\u0161an\u0101s p\u0113c fiziskas slodzes nereti sa\u0146em nepeln\u012bti maz uzman\u012bbu, lai gan t\u0101s ir noz\u012bm\u012bgas treni\u0146a da\u013cas. Vingrin\u0101jumi ir sign\u0101ls \u0137ermenim, ka tagad n\u0101ksies pastr\u0101d\u0101 cit\u0101d\u0101k, nek\u0101 ierasts, savuk\u0101rt atsild\u012b\u0161an\u0101s vingrin\u0101jumi pal\u012bdz \u0137ermenim pak\u0101peniski atgriezties ikdienas re\u017e\u012bm\u0101. Izpildot \u0161os vingrin\u0101jumus, \u0137ermen\u012b notiek vair\u0101ki b\u016btiski procesi.<\/strong><\/h2>\n<p><iframe loading=\"lazy\" title=\"Iesild\u012b\u0161an\u0101s pirms fitnesa treni\u0146a X trenere Sandija Freimane\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GH10u7ArOtk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3><strong>Iesildies, lai tren\u0113tos dro\u0161i<\/strong><\/h3>\n<h4>Izpildot iesild\u012b\u0161an\u0101s vingrin\u0101jums, sirds ritms k\u013c\u016bst strauj\u0101ks un paaugstin\u0101s \u0137erme\u0146a temperat\u016bra, \u012bs\u0101k sakot, mums k\u013c\u016bst silti. Tikm\u0113r \u0137ermen\u012b notiek vair\u0101kas p\u0101rmai\u0146as. Pa\u0101trin\u0101tais sirds ritms veicina asins un sk\u0101bek\u013ca pieg\u0101di musku\u013ciem, papla\u0161ina asinsvadus. Savuk\u0101rt paaugstin\u0101t\u0101 \u0137erme\u0146a temperat\u016bra pal\u012bdz musku\u013ciem iesaist\u012bt vair\u0101k sk\u0101bekli ener\u0123ijas ra\u017eo\u0161an\u0101, t\u0101d\u0113j\u0101di tie k\u013c\u016bst elast\u012bg\u0101ki un viegl\u0101k piel\u0101gojas slodzei. Turkl\u0101t organisms s\u0101k vair\u0101k izdal\u012bt hormonus, izmantojot taukus un og\u013chidr\u0101tus.<br \/>\nIesild\u012b\u0161an\u0101s da\u013ca var sast\u0101v\u0113t no zemas intensit\u0101tes aerob\u0101s slodze (piem\u0113ram, l\u0113ns skr\u0113jiens, brauciens uz velosip\u0113da, viegli l\u0113cieni uz vietas) un dinamiskiem vingrojumiem, kas ir pilnas kust\u012bbas amplit\u016bdas vingrojumi. \u0160os divus iesild\u012b\u0161an\u0101s veidus var kombin\u0113t vai veikt tikai dinamiskos vingrojumus, \u0146emot v\u0113r\u0101 treni\u0146a specifiku. Zemas intensit\u0101tes aerob\u0101 slodze ir efekt\u012bvs veids, lai paaugstin\u0101tu \u0137erme\u0146a temperat\u016bru un sirds ritmu, ta\u010du nesagatavo \u0137ermeni da\u017e\u0101d\u0101m kust\u012bb\u0101m un poz\u0101m. Noteikti j\u0101iesilda musku\u013cu grupas un loc\u012btavas, uz kur\u0101m tiks likts uzsvars treni\u0146a laik\u0101, ta\u010du ieteicams iesild\u012bt piln\u012bgi visas musku\u013cu grupas un loc\u012btavas.<\/h4>\n<p><iframe loading=\"lazy\" title=\"Atsild\u012b\u0161an\u0101s p\u0113c fitnesa treni\u0146a X trenere Sandija Freimane\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Tai2y-VU5q0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3><strong>Atsildies, lai \u0101tr\u0101k atjaunotos<\/strong><\/h3>\n<h4>Lai gan p\u0113c fiziskas slodzes da\u017ek\u0101rt \u0161\u0137iet, ka atsild\u012b\u0161an\u0101s vingrin\u0101jumiem vairs nav ener\u0123ijas, un tie ir lieki, t\u0101 neb\u016bt nav. Atsild\u012b\u0161an\u0101s vingrin\u0101jumu izpildes laik\u0101 sirds ritms un elpo\u0161anas straujums pak\u0101peniski \u00a0atgrie\u017eas miera st\u0101vokl\u012b, sa\u0161aurin\u0101s asinsvadi, jo vairs nav nepiecie\u0161ams pieg\u0101d\u0101t tik daudz sk\u0101bek\u013ca musku\u013ciem. P\u0113c fiziskas slodzes palielin\u0101s piensk\u0101bes (ener\u0123ijas ra\u017eo\u0161anas galaprodukts) daudzums musku\u013cos. Piensk\u0101be var rad\u012bt s\u0101pes un st\u012bvumu musku\u013cos, ta\u010du ar stiep\u0161anas vingrojumiem ir iesp\u0113jams pan\u0101kt t\u0101s viegl\u0101ku izvad\u012b\u0161anu. Atsild\u012b\u0161an\u0101s vingrojumi pal\u012bdz musku\u013ciem atgriezties t\u0101d\u0101 garum\u0101 un tonus\u0101, k\u0101d\u0101 tie bija pirms slodzes. Atbr\u012bvojoties un atsildoties p\u0113c treni\u0146a, \u0137ermenis izdala hormonus, dopam\u012bnu un seroton\u012bnu, kas mazina stresu un nomierina pr\u0101tu.<br \/>\nAtsild\u012b\u0161an\u0101s vingrin\u0101jumos uzsvars j\u0101liek uz musku\u013cu grup\u0101m, kas visvair\u0101k tika noslogotas treni\u0146a laik\u0101, ta\u010du visp\u0101r\u0113jai \u0137erme\u0146a labsaj\u016btai b\u016btu ieteicama visu liel\u0101ko musku\u013cu grupu stiep\u0161ana. J\u0101\u0146em v\u0113r\u0101, ka musku\u013cu saspringums var veidoties ar\u012b no vienveid\u012bg\u0101m poz\u0101m un kust\u012bb\u0101m ikdien\u0101. Piem\u0113ram, biroja darbiniekiem bie\u017ei ir st\u012bvums un diskomforts plecu josl\u0101 un mugurkaula kakla da\u013c\u0101. Pilnv\u0113rt\u012bga atsild\u012b\u0161an\u0101s un stiep\u0161an\u0101s vingrojumi uzlabo ar\u012b visp\u0101r\u0113jo pa\u0161saj\u016btu.<\/h4>\n<h3><strong>Iesild\u012b\u0161an\u0101s un atsild\u012b\u0161an\u0101s da\u013cu ilgums j\u0101piel\u0101go individu\u0101li<\/strong><\/h3>\n<h4>Iesild\u012b\u0161an\u0101s un atsild\u012b\u0161an\u0101s vingrin\u0101jumu izpildes kop\u0113jais laiks j\u0101piel\u0101go fizisk\u0101s slodzes intensit\u0101tei un ilgumam, k\u0101 ar\u012b individu\u0101laj\u0101m v\u0113lm\u0113m un saj\u016bt\u0101m. Ja aizvad\u012bts no vienas stundas l\u012bdz pusotru stundu gar\u0161 treni\u0146\u0161, tad nepiecie\u0161ams velt\u012bt vismaz 10 &#8211; 15 min\u016btes iesild\u012b\u0161an\u0101s vingrin\u0101jumiem, k\u0101 ar\u012b tikpat j\u0101velta atsild\u012b\u0161an\u0101s vingrin\u0101jumiem. Ja treni\u0146a laiks vai intensit\u0101te palielin\u0101s, tad attiec\u012bgi nepiecie\u0161ams ilg\u0101k un k\u0101rt\u012bg\u0101k iesild\u012bties un atsild\u012bties, lai \u0137ermenis pilnv\u0113rt\u012bgi b\u016btu gatavs slodzei un \u00a0efekt\u012bvi atbr\u012bvotos p\u0113c t\u0101s.<\/h4>\n<h5><em>St\u0101sta fizioterapeite Agita Romanauska, EV FizioFit<\/em><\/h5>\n<h3 style=\"text-align: center;\"><strong>Jaun\u0101s Fitnesa kolekcijas Sportland veikalos un E-veikal\u0101.<\/strong><\/h3>\n<p style=\"text-align: center;\"><a href=\"http:\/\/www.sportland.lv\">www.sportland.lv<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29700 size-full\" src=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2023\/03\/SPO_Mans_Sports_BL5_5016.jpg\" alt=\"\" width=\"1600\" height=\"1067\" srcset=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2023\/03\/SPO_Mans_Sports_BL5_5016.jpg 1600w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2023\/03\/SPO_Mans_Sports_BL5_5016-600x400.jpg 600w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2023\/03\/SPO_Mans_Sports_BL5_5016-768x512.jpg 768w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2023\/03\/SPO_Mans_Sports_BL5_5016-1200x800.jpg 1200w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Iesild\u012b\u0161an\u0101s pirms un atsild\u012b\u0161an\u0101s p\u0113c fiziskas slodzes nereti sa\u0146em nepeln\u012bti maz uzman\u012bbu, lai gan t\u0101s ir noz\u012bm\u012bgas treni\u0146a da\u013cas. Vingrin\u0101jumi\u2026<\/p>\n","protected":false},"author":9,"featured_media":29694,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[719,564,32],"tags":[],"class_list":["post-29691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-2","category-padomi","category-video"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29691","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=29691"}],"version-history":[{"count":14,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29691\/revisions"}],"predecessor-version":[{"id":29701,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/29691\/revisions\/29701"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/29694"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=29691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=29691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=29691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}