{"id":6360,"date":"2016-04-12T13:59:49","date_gmt":"2016-04-12T10:59:49","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=6360"},"modified":"2016-04-14T11:48:03","modified_gmt":"2016-04-14T08:48:03","slug":"totalais-trenins","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/totalais-trenins\/","title":{"rendered":"Tot\u0101lais treni\u0146\u0161"},"content":{"rendered":"

Meiten\u0113m, kas v\u0113las slaidas k\u0101jas un gl\u012btu p\u0113cpusi, j\u0101b\u016bt uzman\u012bg\u0101m, jo da\u017ei vingrojumi var veicin\u0101t mas\u012bvu aug\u0161stilbu veido\u0161anos, savuk\u0101rt nepareiza vingrin\u0101jumu izpild\u012b\u0161ana var nodar\u012bt kait\u0113jumu ce\u013ciem. Trenere Monta st\u0101sta, ka visefekt\u012bv\u0101kie vingrin\u0101jumi bie\u017ei vien ir ar\u012b tie vienk\u0101r\u0161\u0101kie. Ja gribas sevi izaicin\u0101t vair\u0101k, var izmantot atsvarus uz k\u0101j\u0101m. Vislab\u0101k pirm\u0101s reizes vingrojumus veikt pie spogu\u013ca, lai iem\u0101c\u012btos to izdar\u012bt pareizi. Ar\u012b rezult\u0101ti, regul\u0101ri tren\u0113joties, nav j\u0101gaida ilgi\u00a0\u2013 viena vai divu m\u0113ne\u0161u laik\u0101 meitenes jau redz\u0113s at\u0161\u0137ir\u012bbu. Tom\u0113r Monta br\u012bdina: ja ir liekais svars, nevajadz\u0113tu aizmirst ar\u012b par kardiotreni\u0146iem, jo TotalButt<\/em> treni\u0146os uzman\u012bba tiek piev\u0113rsta tie\u0161i musku\u013cu veido\u0161anai, nevis kaloriju sadedzin\u0101\u0161anai. K\u0101 labu papildin\u0101jumu Monta iesaka TRX<\/em> vai step<\/em> nodarb\u012bbas, bet meiten\u0113m, kas dodas uz Montas vad\u012bto TotalButt<\/em> treni\u0146u, ir iesp\u0113ja p\u0113c tam kop\u0101 ar vi\u0146u izpild\u012bt ar\u012b TotalPress<\/em> nodarb\u012bbu, kas paredz\u0113ta sp\u0113c\u012bgu v\u0113dera musku\u013cu veido\u0161anai.<\/p>\n

1.<\/strong><\/p>\n

1. kust\u012bba\u00a0<\/h4>\n

\"\"<\/a>K\u0101jas plecu platum\u0101 vai pat plat\u0101k.<\/p>\n

Mugura taisna, v\u0113ders ievilkts.<\/p>\n

Ce\u013ci neiet p\u0101ri pirkstu galiem.<\/p>\n

Pietupiens ne t\u0101l\u0101k k\u0101 90 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

Iev\u0113ro! izpildot pietupienus nepareizi, pace\u013cas pap\u0113\u017ei vai j\u016btams spiediens ce\u013cos.<\/em><\/p>\n

 <\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a>Aizmugur\u0113j\u0101 k\u0101ja sasprindzin\u0101ta.<\/p>\n

Mugura taisna.<\/p>\n

Skats uz priek\u0161u.<\/p>\n

20\u00a0x ar katru k\u0101ju.<\/p>\n

 <\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

2.<\/strong>\u00a0<\/p>\n

1. kust\u012bba<\/h4>\n

\"\"<\/a><\/p>\n

Mugura taisna.<\/p>\n

K\u0101jas 90 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a>Mugura taisna.<\/p>\n

K\u0101jas taisnas.<\/p>\n

Pirkstgali pieskaras gr\u012bdai.<\/p>\n

Aizmugur\u0113j\u0101 k\u0101ja sasprindzin\u0101ta.<\/p>\n

20\u00a0x ar katru k\u0101ju.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Apskati jaun\u0101s pavasara apavu kolekcijas!<\/p>\n

\"\"<\/a>\u00a0<\/p>\n

3.<\/strong><\/p>\n

1. kust\u012bba<\/h4>\n

\"\"<\/a>Rokas taisnas.<\/p>\n

Mugura taisna.<\/p>\n

K\u0101ja sasprindzin\u0101ta un pacelta maksim\u0101li uz aug\u0161u.<\/p>\n

 <\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a>Taisnu k\u0101ju nolai\u017e 45 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

Pirkstgals nepieskaras zemei.<\/p>\n

20\u00a0x ar katru k\u0101ju.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Apskati jaun\u0101s pavasara apavu kolekcijas!<\/p>\n

\"\"<\/a><\/p>\n

\u00a0<\/p>\n

4.<\/strong><\/p>\n

1. kust\u012bba<\/h4>\n

\"\"<\/a>Mugura taisna.<\/p>\n

K\u0101ja maksim\u0101li pacelta un sasprindzin\u0101ta.<\/p>\n

(Otra k\u0101ja) 90 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

Rokas saliektas.<\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a>K\u0101ju saliec 90 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

K\u0101ja sasprindzin\u0101ta.<\/p>\n

\u00a020\u00a0x ar katru k\u0101ju.<\/p>\n

Iev\u0113ro! Visu vingojuma izpildes laiku k\u0101ja netiek nolaista.<\/em><\/p>\n

\u00a0<\/p>\n

5.<\/strong><\/p>\n

1. kust\u012bba<\/h4>\n

\"\"<\/a>Kreis\u0101 roka zem galvas, ta\u010du nebalst\u0101s piln\u012bb\u0101 uz to.<\/p>\n

Lab\u0101 roka priek\u0161\u0101.<\/p>\n

K\u0101ja pacelta.<\/p>\n

 <\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a>K\u0101ju nolai\u017e, saliektu 90 gr\u0101du le\u0146\u0137\u012b.<\/p>\n

Celis nepieskaras gr\u012bdai.<\/p>\n

\u00a020\u00a0x uz katru pusi.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

6.<\/strong><\/p>\n

1. kust\u012bba<\/h4>\n

\"\"<\/a>K\u0101jas uz paaugstin\u0101juma.<\/p>\n

Rokas taisnas.<\/p>\n

Muguras lejasda\u013ca pacelta no gr\u012bdas.<\/p>\n

 <\/p>\n

 <\/p>\n

2. kust\u012bba<\/h4>\n

\"\"<\/a><\/p>\n

\u0136erme\u0146a vidusda\u013ca pacelta.<\/p>\n

90 gr\u0101du le\u0146\u0137is.<\/p>\n

K\u0101jas stingras.<\/p>\n

 <\/p>\n

 <\/p>\n

3. kust\u012bba<\/h4>\n

\"\"<\/a>P\u0113das kop\u0101.<\/p>\n

Ce\u013ci nedaudz pav\u0113rti.<\/p>\n

Mugura taisna.<\/p>\n

\u0160o izpilda 20x.<\/p>\n

Iev\u0113ro! Lai\u017eoties lej\u0101, muguras lejasda\u013ca un p\u0113cpuse nepieskaras zemei.<\/em><\/p>\n

 <\/p>\n

Padoms: t\u0101 k\u0101 daudzas sievietes tren\u0113jas vakaros p\u0113c garas darba dienas, Monta iesaka starp pusdien\u0101m un treni\u0146u ap\u0113st kaut ko vieglu\u00a0\u2013 k\u0101du augli vai sal\u0101tus\u00a0\u2013, lai treni\u0146a laik\u0101 nepaz\u016bd ener\u0123ija. Ar\u012b \u012bsi p\u0113c treni\u0146a var ap\u0113st \u0101bolu vai k\u0101du citu augli, lai, aizbraucot m\u0101j\u0101s, p\u0113c gar\u0101s dienas negribas uzreiz \u013coti pie\u0113sties.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Meiten\u0113m, kas v\u0113las slaidas k\u0101jas un gl\u012btu p\u0113cpusi, j\u0101b\u016bt uzman\u012bg\u0101m, jo da\u017ei vingrojumi var veicin\u0101t mas\u012bvu aug\u0161stilbu veido\u0161anos, savuk\u0101rt nepareiza\u2026<\/p>\n","protected":false},"author":9,"featured_media":6375,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[133],"tags":[14],"class_list":["post-6360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zurnals-vasara-2016","tag-trenins"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/6360","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=6360"}],"version-history":[{"count":11,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/6360\/revisions"}],"predecessor-version":[{"id":6489,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/6360\/revisions\/6489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/6375"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=6360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=6360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=6360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}