{"id":10535,"date":"2025-02-15T09:31:34","date_gmt":"2025-02-15T09:31:34","guid":{"rendered":"https:\/\/daivings.lv\/?p=10535"},"modified":"2025-02-15T09:33:19","modified_gmt":"2025-02-15T09:33:19","slug":"cik-pietupienu-jaspej-izpildit-atbilstosi-savam-vecumam","status":"publish","type":"post","link":"https:\/\/daivings.lv\/lt\/kiek-pritupimu-turetumete-atlikti-pagal-savo-amziu\/","title":{"rendered":"Kiek prit\u016bpim\u0173 tur\u0117tum\u0117te mok\u0117ti atlikti pagal savo am\u017ei\u0173?"},"content":{"rendered":"

Jums gali nereik\u0117ti atlikti ilgo ir sud\u0117tingo fizinio egzamino, kad nustatytum\u0117te, koks esate sveikas. Sveikatos ekspertai teigia, kad paprastas pratimas gali atskleisti j\u016bs\u0173 j\u0117g\u0105 ir i\u0161tverm\u0119. Sporto medicinos ir reabilitacijos specialist\u0117 dr. Edwardsas teigia, kad prit\u016bpimai yra puikus atleti\u0161kumo rodiklis ir gali \u201epad\u0117ti pagerinti rezultatus \u012fvairiose sporto \u0161akose\u201c.<\/p>\n\n\n\n

\u0160is j\u0117g\u0105 ugdantis pratimas skirtas koj\u0173 raumenims, s\u0105nariams ir \u0161launies raumenims lavinti. Taip pat dirba Rygoje, PADI naras<\/strong><\/a>, treneris Valteris Preimanis<\/a><\/strong> sutiko su patarimu prad\u0117ti nuo \u201etaisyklingos laikysenos\u201c, p\u0117dos pe\u010di\u0173 plotyje, o koj\u0173 pir\u0161tai \u0161iek tiek pasukti \u012f i\u0161or\u0119.<\/p>\n\n\n\n

Tuomet svarbu \u012fjungti k\u016bno centr\u0105 i\u0161laikant neutral\u0173 stubur\u0105, nesilenkiant ir neapvalinant. Tuomet, anot V. Preimanio, gudryb\u0117 yra \u201enuleisti k\u016bn\u0105 tol, kol \u0161launys bus lygiagre\u010dios grindims arba kiek leid\u017eia mobilumas, u\u017etikrinant, kad keliai b\u016bt\u0173 auk\u0161\u010diau koj\u0173 pir\u0161t\u0173\u201c.<\/p>\n\n\n\n

Kalbant apie svorio pasiskirstym\u0105, jis rekomenduoja i\u0161laikyti svor\u012f keturgalviuose ir klubuose, o ne perkelti ant koj\u0173 pir\u0161t\u0173 ar keli\u0173.<\/p>\n\n\n\n

Nor\u0117dami visi\u0161kai prit\u016bpti, tada \u201el\u0117tai nusileiskite ir stumkite per kulnus, kad gr\u012f\u017etum\u0117te \u012f pradin\u0119 pad\u0117t\u012f, vengdami inercijos\u201c. Jis rekomenduoja \u012fkv\u0117pti leid\u017eiantis \u017eemyn ir i\u0161kv\u0117pti stumiant auk\u0161tyn.<\/p>\n\n\n\n

Tuo tarpu j\u016bs\u0173 rankos visada turi b\u016bti i\u0161tiestos \u201etiesiai vir\u0161 galvos\u201c. Jei j\u016bs\u0173 rankos lieka vienoje linijoje su k\u016bnu, tai rodo, kad j\u016bs\u0173 pe\u010di\u0173 mobilumas grei\u010diausiai yra pakankamas. \u201eJei ne, \u012ftempti kr\u016btin\u0117s raumenys gal\u0117t\u0173 viduje pasukti pe\u010dius, apribodami j\u0173 judesi\u0173 diapazon\u0105\u201c, - priduria jis.<\/p>\n\n\n\n

Nardymo klubas"NARDAVIMAS<\/a>\u201eTreneris Valteris sako, kad daugumai \u017emoni\u0173 u\u017etenka vieno ar dviej\u0173 12\u201315 pratim\u0173 pakartojim\u0173, kad b\u016bt\u0173 pasiektas minimumas, reikalingas sveikatai. Atsi\u017evelgdamas \u012f am\u017ei\u0173, treneris nustato tikslin\u012f prit\u016bpim\u0173 skai\u010di\u0173, pradedant nuo 20 iki 30 met\u0173 vyr\u0173 ir moter\u0173.<\/p>\n\n\n\n

Prit\u016bpim\u0173 skai\u010dius nuo 20 iki 30 met\u0173<\/strong><\/p>\n\n\n\n

Jis sako, kad tokio am\u017eiaus jaunuoliai tur\u0117t\u0173 i\u0161sikelti tiksl\u0105 atlikti 50 prit\u016bpim\u0173 per 60 sekund\u017ei\u0173<\/strong>, ta\u010diau moterys tur\u0117t\u0173 siekti 45 met\u0173, kad parodyt\u0173 auk\u0161\u010diausi\u0105 fizinio pasirengimo lyg\u012f. Nors tai atrodo didelis skai\u010dius, treneris sako, kad \u201ej\u0117ga ir i\u0161tverm\u0117 paprastai b\u016bna did\u017eiausi \u0161iame am\u017eiuje ir tur\u0117t\u0173 b\u016bti pasiekiami\u201c. <\/p>\n\n\n\n

Prit\u016bpim\u0173 skai\u010dius nuo 30 iki 40 met\u0173<\/strong><\/p>\n\n\n\n

Su am\u017eiumi tiksl\u0173 skai\u010dius ma\u017e\u0117ja, t 40 prit\u016bpim\u0173 per 60 sekund\u017ei\u0173<\/strong>. 31\u201340 met\u0173 am\u017eiaus grup\u0117je tiek vyr\u0173, tiek moter\u0173 skai\u010dius suma\u017e\u0117ja 10. \u0160iame am\u017eiuje, anot trenerio, \u201eakcentuojamas j\u0117gos ir judrumo i\u0161saugojimas, u\u017ekertant keli\u0105 traumoms\u201c, o ne i\u0161tverm\u0117.<\/p>\n\n\n\n

Prit\u016bpim\u0173 skai\u010dius nuo 40 iki 50 met\u0173<\/strong><\/p>\n\n\n\n

Po 10 met\u0173 am\u017eiaus grup\u0117je nuo 41 iki 50 k\u016bno rengybos ekspertas teigia, kad moterys tur\u0117t\u0173 sugeb\u0117ti atlikti 25 prit\u016bpimus, o vyrai \u2013 30. Dabar yra \u012frodym\u0173, kad vos 20 minu\u010di\u0173 fizinio aktyvumo per dien\u0105 suma\u017eina v\u0117\u017eio, demencijos ir \u0161irdies lig\u0173 rizik\u0105.<\/p>\n\n\n\n

Prit\u016bpim\u0173 skai\u010dius nuo 50 iki 60 met\u0173<\/strong><\/p>\n\n\n\n

Vyrams nuo 51 iki 60 met\u0173 \u0161is skai\u010dius nukrenta iki 25, o moter\u0173 \u2013 iki 20, o vyresniems nei 61 met\u0173 am\u017eiaus vyrams, jo teigimu, 5\u201315 prit\u016bpim\u0173 pad\u0117s \u201ei\u0161laikyti mobilum\u0105 ir suma\u017einti griuvim\u0173 rizik\u0105\u201c.<\/p>\n\n\n\n

Kiek prit\u016bpim\u0173 galite atlikti?<\/strong><\/p>\n\n\n\n

\n

Ma\u017eiau nei 10 <\/p>\n\n\n\n

nuo 10 iki 20 <\/p>\n\n\n\n

Daugiau nei 20<\/p>\n<\/div>\n\n\n\n

Trener\u0117s teigimu, reguliar\u016bs prit\u016bpimai senstant pad\u0117s palaikyti s\u0105nari\u0173 sveikat\u0105 ir padidinti funkcin\u0119 j\u0117g\u0105.<\/p>\n\n\n\n

Treneris Walteris teigia, kad prit\u016bpimai yra puikus b\u016bdas \u012fvertinti k\u016bno s\u0105nari\u0173 judrum\u0105 ir \u0161erdies stabilum\u0105. Jis sako, kad reikia nepamir\u0161ti keli\u0173 pagrindini\u0173 dalyk\u0173. Kalb\u0117damas apie gyl\u012f ir s\u0105nari\u0173 mobilum\u0105, jis atskleid\u017eia: \u201eJ\u016bs\u0173 prit\u016bpimo gylis labai priklauso nuo j\u016bs\u0173 klubo ir \u010diurnos s\u0105nari\u0173 mobilumo. "Jei apatin\u0117 nugaros dalis jau\u010diasi \u012ftempta, ji gali patraukti klubus auk\u0161tyn, apribodama gyl\u012f ir tinkam\u0105 i\u0161lyginim\u0105."<\/p>\n\n\n\n

Tuo tarpu, kalbant apie \u0161erdies stabilum\u0105, jis persp\u0117ja, kad jei j\u016bs\u0173 dubuo pakrypsta \u017eemyn ties prit\u016bpimo apa\u010dia, tai gali reik\u0161ti silpnus \u0161erdies raumenis, kuriuos reikia stiprinti norint geriau stabilizuotis.<\/p>\n\n\n\n

KAIP ATLIKTI TOBULAUS prit\u016bpimo PRATIMAS<\/strong><\/p>\n\n\n\n

Asmeninis treneris Valters Preimanis, Latvijos nardymo asociacijos \u012fk\u016br\u0117jas, si\u016blo savo patarimus d\u0117l prit\u016bpim\u0173:<\/p>\n\n\n\n

    \n
  1. Laikykit\u0117s tinkamos laikysenos: stov\u0117kite taip, kad kojos b\u016bt\u0173 pe\u010di\u0173 plotyje, pir\u0161tai \u0161iek tiek nukreipti \u012f i\u0161or\u0119.<\/li>\n\n\n\n
  2. \u012etraukite savo \u0161erd\u012f: i\u0161laikykite neutral\u0173 stubur\u0105 ir stiprinkite \u0161erd\u012f viso judesio metu.<\/li>\n\n\n\n
  3. Sutelkite d\u0117mes\u012f \u012f gyl\u012f: nuleiskite k\u016bn\u0105, kol j\u016bs\u0173 \u0161launys bus lygiagre\u010dios grindims arba tiek, kiek leid\u017eia j\u016bs\u0173 mobilumas, u\u017etikrindami, kad keliai b\u016bt\u0173 vir\u0161 koj\u0173 pir\u0161t\u0173.<\/li>\n\n\n\n
  4. Svorio pasiskirstymas: Svor\u012f laikykite keturgalviuose ir klubuose, o ne perkelkite j\u012f \u012f koj\u0173 pir\u0161tus ar kelius.<\/li>\n\n\n\n
  5. Kontroliuojamas judesys: l\u0117tai nusileiskite ir stumkite per kulnus, kad gr\u012f\u017etum\u0117te \u012f pradin\u0119 pad\u0117t\u012f, vengdami inercijos.<\/li>\n\n\n\n
  6. Kv\u0117pavimas: \u012ekv\u0117pkite nusileisdami, o i\u0161kv\u0117pkite stumdami auk\u0161tyn.<\/li>\n<\/ol>\n\n\n\n

    Valteris Preimanis apie prit\u016bpim\u0173 svarb\u0105 palaikant ger\u0105 fizin\u0119 sveikat\u0105:<\/strong> \u201ePrit\u016bpimai yra ne tik puiki mank\u0161ta, bet ir raktas \u012f ger\u0105 fizin\u0119 sveikat\u0105 bei savijaut\u0105. Jie stiprina koj\u0173 raumenis, gerina pusiausvyr\u0105 ir koordinacij\u0105, padeda i\u0161vengti traum\u0173. Reguliar\u016bs prit\u016bpimai gali pad\u0117ti i\u0161laikyti aktyv\u0173 ir sveik\u0105 gyvenimo b\u016bd\u0105 bet kuriame am\u017eiuje. Taigi nedvejokite ir \u012ftraukite prit\u016bpimus \u012f savo kasdieni\u0173 treniruo\u010di\u0173 re\u017eim\u0105!<\/p>","protected":false},"excerpt":{"rendered":"

    Jums gali nereik\u0117ti atlikti ilgo ir sud\u0117tingo fizinio egzamino, kad nustatytum\u0117te, koks esate sveikas. Sveikatos ekspertai teigia, kad paprastas pratimas gali atskleisti j\u016bs\u0173 j\u0117g\u0105 ir i\u0161tverm\u0119. Sporto medicinos ir reabilitacijos specialist\u0117 dr. Edwardsas teigia, kad prit\u016bpimai yra puikus atleti\u0161kumo rodiklis [\u2026]<\/p>","protected":false},"author":166,"featured_media":10536,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-10535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"\nCik pietupienu j\u0101sp\u0113j izpild\u012bt atbilsto\u0161i savam vecumam? - Daivings.lv<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/daivings.lv\/lt\/kiek-pritupimu-turetumete-atlikti-pagal-savo-amziu\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cik pietupienu j\u0101sp\u0113j izpild\u012bt atbilsto\u0161i savam vecumam? - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Iesp\u0113jams, nav nepiecie\u0161ams veikt ilgsto\u0161u un sare\u017e\u0123\u012btu fizisko p\u0101rbaudi, lai noteiktu, cik vesels esat. 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