{"id":3812,"date":"2015-12-07T07:52:27","date_gmt":"2015-12-07T05:52:27","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=3812"},"modified":"2016-02-02T10:27:26","modified_gmt":"2016-02-02T08:27:26","slug":"ka-parlaist-ziemu","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/ka-parlaist-ziemu\/","title":{"rendered":"K\u0101 p\u0101rlaist ziemu?"},"content":{"rendered":"<p><!--more-->Ziem\u0101 vajadz\u0113tu str\u0101d\u0101t <strong>pie visp\u0101r\u0113j\u0101s fizisk\u0101s sagatavot\u012bbas<\/strong>. Ja cilv\u0113ks ir att\u012bst\u012bts vispus\u012bgi, vi\u0146\u0161 labi skries, brauks ar velosip\u0113du vai sl\u0113pos.<\/p>\n<p>Visp\u0101r\u0113jo fizisko sagatavot\u012bbu var att\u012bst\u012bt, gan ejot uz trena\u017eieru z\u0101li, gan str\u0101d\u0101jot individu\u0101li ar treneri, gan vingrojot pa\u0161a sp\u0113kiem. J\u0101izpilda b\u0101zes vingrin\u0101jumi \u2013 pietupieni, izklupieni, v\u0113derpreses un muguras vingrojumi \u2013, j\u0101str\u0101d\u0101 ar hantel\u0113m vai trena\u017eieriem un elast\u012bgo gumiju. Jo daudzpus\u012bg\u0101ki treni\u0146i, jo organisma fizisk\u0101 sagatavot\u012bba lab\u0101k att\u012bst\u012bta.<\/p>\n<p>P\u0113c visiem dabas likumiem, \u0161ogad gaid\u0101ma sniegota ziema. T\u0101d\u0113\u013c \u013coti <strong>svar\u012bgi ir att\u012bst\u012bt l\u012bdzsvaru un kust\u012bbu koordin\u0101ciju<\/strong>, lai justos dro\u0161i uz sliden\u0101m iel\u0101m vai ledus un, protams, ar\u012b baudot ziemas aktivit\u0101tes un sporta priekus.<\/p>\n<p>Ikviens, kam ir labi att\u012bst\u012bta kust\u012bbu koordin\u0101cija un l\u012bdzsvars, var justies daudz dro\u0161\u0101k. \u0136ermenis \u0101tr\u0101k sp\u0113j rea\u0123\u0113t b\u012bstam\u0101s situ\u0101cij\u0101s, sagrup\u0113ties, lai nenokristu, nesastieptos vai pab\u0113gtu s\u0101\u0146us no kr\u012bto\u0161as l\u0101stekas. Jebkura fiziska darb\u012bba uzlabo mijiedarb\u012bbu starp smadzen\u0113m un musku\u013ciem.<\/p>\n<p>Tiem, kas nodarbojas ar iztur\u012bbas sporta veidiem \u2013 skrien, brauc ar velosip\u0113du, sl\u0113po \u2013, <strong>ziemas period\u0101 vajadz\u0113tu sagatavot b\u0101zi<\/strong>, proti, str\u0101d\u0101t zemajos pulsos (110\u2013130 sitieniem min\u016bt\u0113), uzlabot sirds musku\u013cu darb\u012bbu. Tas noz\u012bm\u0113, ka ir j\u0101str\u0101d\u0101 ilgsto\u0161i (visas ziemas garum\u0101, tr\u012bs reizes ned\u0113\u013c\u0101) \u013coti zem\u0101 un l\u0113n\u0101 intensit\u0101t\u0113, piem\u0113ram, l\u0113ni so\u013cojot, l\u0113ni braucot ar velosip\u0113du utt. Rezult\u0101t\u0101, s\u0101koties vasaras sezonai, b\u016bs viegl\u0101k iztur\u0113t slodzes.<\/p>\n<p>Tikpat b\u016btiska ir <strong>dzi\u013co musku\u013cu stiprin\u0101\u0161ana<\/strong>, kas atbild par koordin\u0101ciju un l\u012bdzsvaru. Tie ir musku\u013ci, kas stiprina m\u016bsu skeletu. Lai stiprin\u0101tu \u0161\u012bs musku\u013cu grupas, vingrin\u0101jumi j\u0101pilda bez pal\u012bgr\u012bkiem. Tos veic ar savu \u0137erme\u0146a svaru \u2013 vingrojot uz pakl\u0101ji\u0146a, izpilda statisk\u0101s pozas, l\u012bdzsvara notur\u0113\u0161anu, kust\u012bbas pa diagon\u0101li utt. Turkl\u0101t \u0161o vingrin\u0101jumu izpilde ir labs veids, k\u0101 pamosties no r\u012bta.<a href=\"http:\/\/sportlandmagazine.com\/lat\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012.jpg\" class=\"img-link\" ><img loading=\"lazy\" decoding=\"async\" class=\"normal aligncenter wp-image-3903 size-large\" src=\"http:\/\/sportlandmagazine.com\/lat\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012-1024x683.jpg 1024w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012-300x200.jpg 300w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012-1500x1000.jpg 1500w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2015\/12\/f64_zandberga_150918_012-740x493.jpg 740w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><strong>Imunit\u0101te, miegs un uzturs<\/strong> ir savstarp\u0113ji saist\u012bti. M\u0113s esam zieme\u013cnieki. M\u016bsu imunit\u0101te ir v\u0101j\u0101ka nek\u0101 dienvidniekiem, un saules tr\u016bkums (D vitam\u012bna tr\u016bkums) imunit\u0101tei nen\u0101k par labu. Ja ziemas dienas ir saulainas, lab\u0101k iziet \u0101r\u0101 nek\u0101 s\u0113d\u0113t istab\u0101. Uzturam j\u0101b\u016bt p\u0101rdom\u0101tam un regul\u0101ram \u2013 vajadz\u0113tu censties vair\u0101k \u0113st liesu ga\u013cu un d\u0101rze\u0146us. Run\u0101jot par miegu, j\u0101atceras sena paties\u012bba \u2013 jo maz\u0101k gu\u013c, jo vair\u0101k \u0113d. Organisms nogurumu v\u0113las kompens\u0113t ar p\u0101rtiku. Norm\u0101ls miegs ir 7\u20138 stundas, bet ziem\u0101 ieteicams gul\u0113t vair\u0101k \u2013 pat devi\u0146as stundas.<\/p>\n<p>\u0145emot v\u0113r\u0101, ka m\u0101c\u012bbu iest\u0101d\u0113s fizisk\u0101s audzin\u0101\u0161anas stundas ir visai maz, vec\u0101kiem vajadz\u0113tu padom\u0101t, k\u0101, s\u0101koties iek\u0161telpu sporta sezonai, fiziski nodarbin\u0101t b\u0113rnus.<\/p>\n<p>Relat\u012bvi vair\u0101k ir paveicies tiem b\u0113rniem, kas dz\u012bvo \u0101rpus R\u012bgas. Brauk\u0161ana ar ragav\u0101m, sniegav\u012bru cel\u0161ana, piko\u0161an\u0101s. Nekas neaizst\u0101s to <strong>kust\u012bbu prieku, ko izv\u0113l\u0113jies pats b\u0113rns<\/strong>. T\u0101 ir vislab\u0101k\u0101 fizisk\u0101 att\u012bst\u012bba, jo organisms pats zina, ko tam vajag. Ja liksiet b\u0113rnam skriet sev l\u012bdzi, visticam\u0101k, vi\u0146\u0161 to nev\u0113l\u0113sies dar\u012bt, ta\u010du, pikojoties vai braucot ar ragav\u0101m no kalna, da\u017ei kilometri zem k\u0101j\u0101m paskries nemanot.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9,"featured_media":3902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[41,14],"class_list":["post-3812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-treneris","tag-trenins"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3812","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=3812"}],"version-history":[{"count":3,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3812\/revisions"}],"predecessor-version":[{"id":3904,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3812\/revisions\/3904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/3902"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=3812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=3812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=3812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}