{"id":3951,"date":"2015-12-21T11:25:03","date_gmt":"2015-12-21T09:25:03","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=3951"},"modified":"2015-12-21T11:31:53","modified_gmt":"2015-12-21T09:31:53","slug":"3951","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/3951\/","title":{"rendered":"Ziemas r\u016bd\u012bjums"},"content":{"rendered":"<p><!--more--><strong>Kaut ar\u012b daudziem skrie\u0161ana saist\u0101s ar vasaru, ar to var nodarboties ar\u012b ziem\u0101. Lai neb\u016btu no iecien\u012bt\u0101s aktivit\u0101tes j\u0101atsak\u0101s l\u012bdz n\u0101kamajai sezonai, pied\u0101v\u0101jam Nike + Run Club trenera Ar\u0146a Ozoli\u0146a padomus par to, k\u0101 sagatavoties skrie\u0161anai gada aukst\u0101kajos m\u0113ne\u0161os.\u00a0<\/strong><\/p>\n<p>Ziemas aukstaj\u0101 gais\u0101 treni\u0146\u0161 j\u0101uzs\u0101k mier\u012bgi. \u0160aj\u0101 laik\u0101 iesild\u012b\u0161an\u0101s ir v\u0113l svar\u012bg\u0101ka nek\u0101 vasar\u0101, t\u0101p\u0113c lokan\u012bbas vingrin\u0101jumus pirms do\u0161an\u0101s \u0101r\u0101 vislab\u0101k veikt m\u0101j\u0101s. Ar\u012b atsild\u012b\u0161an\u0101s vingrin\u0101jumus p\u0113c skr\u0113jiena lab\u0101k veikt m\u0101j\u0101s. Pirmaj\u0101m 10 skr\u0113jiena min\u016bt\u0113m j\u0101b\u016bt mier\u012bg\u0101m, lai \u0137ermenis pierastu pie apk\u0101rt\u0113jiem apst\u0101k\u013ciem.<\/p>\n<p>Ziemas m\u0113ne\u0161i nav \u012bstais laiks, lai p\u0101rbaud\u012btu savas \u0101truma robe\u017eas, jo aukst\u0101 gaisa straujas saelpo\u0161an\u0101s sekas var b\u016bt gultas re\u017e\u012bms un balss zudums n\u0101kamaj\u0101s dien\u0101s. T\u0101p\u0113c, skrienot ziem\u0101, galvenais ir saglab\u0101t vienm\u0113r\u012bgu tempu un elpo\u0161anu, k\u0101 ar\u012b, protams, piem\u0113roti sa\u0123\u0113rbties. Ja esi devies skriet ar\u012b vasaras beig\u0101s un ruden\u012b, \u0137ermenis pak\u0101peniski b\u016bs pieradis pie laikapst\u0101k\u013cu mai\u0146as un ir daudz gatav\u0101ks tren\u0113ties \u0101r\u0101 ar\u012b ziemas m\u0113ne\u0161os.<\/p>\n<p><em><strong>Atceries! Lab\u0101k nepak\u013caut \u0137ermeni riskam un izv\u0113l\u0113ties trena\u017eieru z\u0101li, ja temperat\u016bra ir zem\u0101ka par \u201310 gr\u0101diem (pieredz\u0113ju\u0161\u0101kiem skr\u0113j\u0113jiem \u2013 m\u012bnus 15).<\/strong><\/em><\/p>\n<p>Viens no svar\u012bg\u0101kajiem priek\u0161nosac\u012bjumiem, lai treni\u0146\u0161 spirdzino\u0161aj\u0101 ziemas gais\u0101 nebeigtos ar iesn\u0101m un temperat\u016bru, ir pareizs ap\u0123\u0113rbs. Ar parastu d\u017eemperi sportot\u0101jiem ziem\u0101 nepietiks. Arnis Ozoli\u0146\u0161 skr\u0113j\u0113jiem iesaka izv\u0113l\u0113ties divu vai triju sl\u0101\u0146u \u0123\u0113rb\u0161an\u0101s metodi \u2013 atkar\u012bb\u0101 no gaisa temperat\u016bras, v\u0113ja un mitruma.<\/p>\n<p>Ja temperat\u016bras r\u0101d\u012bt\u0101js ir zem 0 gr\u0101diem, noder\u012bga ir tie\u0161i tr\u012bssl\u0101\u0146u \u0123\u0113rb\u0161an\u0101s metode. Pirmaj\u0101 sl\u0101n\u012b velkams viegls un elpojo\u0161s T krekls vai krekls ar gar\u0101m piedurkn\u0113m, vai sporta ve\u013ca, kuras galven\u0101 funkcija b\u016btu nodro\u0161in\u0101t sviedru regul\u0101ciju un izvad\u012b\u0161anu un kura \u0137ermeni saglab\u0101tu sausu. Otraj\u0101 sl\u0101n\u012b \u2013 krekls ar gar\u0101m piedurkn\u0113m, kura galven\u0101 funkcija ir saglab\u0101t \u0137erme\u0146a iek\u0161\u0113jo siltumu, vienlaikus ar\u012b nodro\u0161inot elpotsp\u0113ju.<\/p>\n<p>Tre\u0161ais sl\u0101nis ir skrie\u0161anas jaka, kas nodro\u0161ina v\u0113ja aizsardz\u012bbu un \u016bdens atgr\u016b\u0161anu. Tas saglab\u0101s komforta saj\u016bta ar\u012b mitros un v\u0113jainos laikapst\u0101k\u013cos. Ja termometra stabi\u0146\u0161 ir jau zem 0 gr\u0101diem, skr\u0113j\u0113jiem lab\u0101k izv\u0113l\u0113ties cepuri un cimdus ar siltino\u0161iem materi\u0101liem. Kaut ar\u012b tie ir biez\u0101ki un silt\u0101ki, tie vienlaikus ar\u012b elpo. Kaklam var izmantot ar\u012b kakla siltin\u0101t\u0101jus, bet p\u0113d\u0101m vislab\u0101k noder\u0113s siltas sint\u0113tiskas sporta ze\u0137es, lai p\u0113da vienlaikus gan elpotu, gan b\u016btu silta. Apavu izv\u0113l\u0113 ziemas apst\u0101k\u013cos lieliska izv\u0113le b\u016bs \u016bdensnecaurlaid\u012bgi apavi, kas saglab\u0101s p\u0113das sausas un siltas.<\/p>\n<p><em><strong>Atceries! Skrie\u0161anas ap\u0123\u0113rbam vienm\u0113r j\u0101b\u016bt ar\u012b atstarojo\u0161iem elementiem, lai, skrienot ziemas agrajos r\u012btos vai v\u0113lajos vakaros, esi paman\u0101ms autobrauc\u0113jiem.<\/strong><\/em><\/p>\n<p>Ja temperat\u016bra ir virs 0 gr\u0101diem, var izmantot divsl\u0101\u0146u \u0123\u0113rb\u0161an\u0101s metodi. Taj\u0101 pirmajam sl\u0101<\/p>\n<p>nim j\u0101b\u016bt ar siltumizol\u0101cijas funkciju, bet vienlaikus elpotsp\u0113j\u012bgam, lai nodro\u0161in\u0101tu ar\u012b sviedru regul\u0101ciju. V\u0113l nepiecie\u0161ama ar\u012b skrie\u0161anas jaka no \u016bdensatgr\u016bdo\u0161a un v\u0113ja necaurlaid\u012bga materi\u0101la, lai saglab\u0101tu \u0137ermeni sausu. Nedaudz sal\u012bg\u0101kiem sportistiem Arnis iesaka izv\u0113l\u0113ties jakas ar papildu silt\u0101ku iek\u0161\u0113jo sl\u0101ni, kas lab\u0101k pal\u012bdz saglab\u0101t \u0137erme\u0146a iek\u0161\u0113jo siltumu. Vis\u0113rt\u0101k\u0101s skrie\u0161anai ziem\u0101 b\u016bs tie\u0161i piegulo\u0161as skrie\u0161anas bikses, kas neierobe\u017eo kust\u012bbu br\u012bv\u012bbu. \u0160\u012bm biks\u0113m ir ar\u012b papildu iek\u0161\u0113j\u0101s siltumizol\u0101cijas sl\u0101nis, kas nodro\u0161ina komfortu ar\u012b patie\u0161\u0101m aukstos laikapst\u0101k\u013cos. Ir iesp\u0113ja izv\u0113l\u0113ties ar\u012b ar papildu \u016bdensatgr\u016bdo\u0161u materi\u0101lu aug\u0161stilba un ce\u013cgalu zon\u0101s, lai \u0137ermeni saglab\u0101tu sausu mitr\u0101 laik\u0101.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9,"featured_media":3954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[13],"class_list":["post-3951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-skriesana"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3951","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=3951"}],"version-history":[{"count":4,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3951\/revisions"}],"predecessor-version":[{"id":3957,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/3951\/revisions\/3957"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/3954"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=3951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=3951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=3951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}