{"id":3114,"date":"2015-09-11T12:41:53","date_gmt":"2015-09-11T09:41:53","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=3114"},"modified":"2015-09-11T12:41:53","modified_gmt":"2015-09-11T09:41:53","slug":"gatavojoties-nike-riga-run","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/gatavojoties-nike-riga-run\/","title":{"rendered":"Gatavojoties Nike Riga Run"},"content":{"rendered":"<p><!--more--><strong>1.<\/strong>\u00a0\u00a0 \u00a0Lai starta dien\u0101 organisms b\u016btu mo\u017es un gatavs, svar\u012bgi iepriek\u0161\u0113j\u0101 vakar\u0101 k\u0101rt\u012bgi izgul\u0113ties. Ieteicams gul\u0113t apm\u0113ram 8\u20139 stundas. Vair\u0101k nek\u0101 9 stundu gar\u0161 miegs nav ieteicams, jo var dod pret\u0113jo efektu un starta dien\u0101 vairot nogurumu. <\/p>\n<p><strong>2.\u00a0<\/strong>\u00a0 \u00a0Pirms starta noteikti j\u0101iesild\u0101s. Tam labi der\u0113s da\u017ei lokan\u012bbas vingrin\u0101jumi, k\u0101 ar\u012b \u012bss, viegls un l\u0113ns skr\u0113jiens. \u0136erme\u0146a sagatavo\u0161ana pirms starta pal\u012bdz\u0113s ne tikai izvair\u012bties no traum\u0101m, bet ar\u012b sasniegt lab\u0101ku rezult\u0101tu. <\/p>\n<p><strong>3.<\/strong>\u00a0\u00a0 \u00a0B\u016bs k\u0101rdin\u0101jums, it \u012bpa\u0161i tiem, kas skrien pirmo reizi, jau no starta uz\u0146emt \u0101trumu. S\u0101kum\u0101 skriet \u0101tr\u0101k b\u016bs viegli, tom\u0113r j\u0101\u0146em v\u0113r\u0101, ka nogurums \u0101tri no\u0137ers. Iesaku s\u0101kt mier\u012bgi un saglab\u0101t vien\u0101du tempu visu skr\u0113jiena laiku, lai distances vid\u016b neizdegtu.<\/p>\n<p><strong>4.<\/strong>\u00a0\u00a0 \u00a0Tiem, kas skrien 10 kilometru distanci, distances vid\u016b vajadz\u0113tu padzerties da\u017eus malkus \u016bdens, lai atg\u016btu zaud\u0113to \u0161\u0137idrumu un atsvaidzin\u0101tos. <\/p>\n<p><strong>5.<\/strong>\u00a0\u00a0 \u00a0Iesild\u012b\u0161anos iesaku s\u0101kt jau iepriek\u0161\u0113j\u0101 dien\u0101 ar vieglu 15\u201320 min\u016b\u0161u skr\u0113jienu. Tas sagatavos \u0137ermeni n\u0101kamajai dienai, tikai galvenais \u2013 nep\u0101rp\u016bl\u0113ties. <\/p>\n<p><strong>6.\u00a0<\/strong>\u00a0 \u00a0Sagatavoties vajag ar\u012b psiholo\u0123iski. Stress pirms starta rezult\u0101tu var tikai pasliktin\u0101t, tom\u0113r nevajadz\u0113tu piln\u012bgi iet pa straumi un \u013cauties absol\u016btam atsl\u0101bumam. Vesel\u012bgs, pozit\u012bvs satraukums saglab\u0101s mo\u017eumu. <\/p>\n<p><strong>7.\u00a0<\/strong>\u00a0 \u00a0Pat visr\u016bd\u012bt\u0101kajiem ball\u012b\u0161u zv\u0113riem \u0161aj\u0101 ned\u0113\u013c\u0101 vajadz\u0113tu palikt m\u0101j\u0101s un k\u0101rt\u012bgi atp\u016bsties.<\/p>\n<p><strong>8.\u00a0\u00a0<\/strong> \u00a0P\u0113c fini\u0161a svar\u012bgi dzert \u016bdeni, lai atg\u016btu zaud\u0113to \u0161\u0137idrumu, tom\u0113r nevajadz\u0113tu aizmirst ar\u012b par atsild\u012b\u0161anos, lai atg\u016btu normaliz\u0113tu sirdsdarb\u012bbu un atsl\u0101bin\u0101tu musku\u013cus. To var izdar\u012bt, veicot da\u017eus lokan\u012bbas vingrin\u0101jumus, k\u0101 ar\u012b uzreiz p\u0113c fini\u0161\u0113\u0161anas turpinot l\u0113nu skr\u0113jienu v\u0113l da\u017eas min\u016btes.<\/p>\n<p><strong>9.\u00a0<\/strong>\u00a0 \u00a0R\u012bt\u0101 pirms starta ieteicams izv\u0113l\u0113ties og\u013chidr\u0101tiem bag\u0101tas brokastis, piem\u0113ram, graudu putru vai aug\u013cus, piem\u0113ram, ban\u0101nus. \u0112st vajadz\u0113tu ne v\u0113l\u0101k k\u0101 divas stundas pirms starta. Iepriek\u0161\u0113j\u0101 dien\u0101 nav ieteicams \u0113st sarkano ga\u013cu, ieteicams izv\u0113l\u0113ties vistu, labi der\u0113s ar\u012b makaroni. P\u0113c starta vajadz\u0113tu pagaid\u012bt apm\u0113ram pusstundu, pirms \u0137eras kl\u0101t uzvaras malt\u012btei, ta\u010du tiem, kas nevar nociesties tik ilgi, p\u0113c fini\u0161a iesaku ap\u0113st apels\u012bnu vai ban\u0101nu. <\/p>\n<p><strong>10.<\/strong>\u00a0\u00a0 \u00a0 Ja bijis labs starts, n\u0101kamaj\u0101 dien\u0101 iesaku paskriet v\u0113l nedaudz, ta\u010du tad gan 2\u20133 dienas j\u0101dod \u0137ermenim peln\u012bta atp\u016bta. <\/p>\n<p><em>Teksts: Nad\u012bna Elekse, Foto: Billijs Locs<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9,"featured_media":3115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[13,41],"class_list":["post-3114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-skriesana","tag-treneris"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3114","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=3114"}],"version-history":[{"count":3,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":3118,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3114\/revisions\/3118"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/3115"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}