{"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\/pl\/ile-przysiadow-powinienes-byc-w-stanie-wykonac-w-swoim-wieku\/","title":{"rendered":"Ile przysiad\u00f3w powiniene\u015b by\u0107 w stanie wykona\u0107, bior\u0105c pod uwag\u0119 sw\u00f3j wiek?"},"content":{"rendered":"

By\u0107 mo\u017ce nie b\u0119dzie konieczne poddanie si\u0119 d\u0142ugiemu i skomplikowanemu badaniu fizycznemu, aby okre\u015bli\u0107 sw\u00f3j stan zdrowia. Eksperci w dziedzinie zdrowia twierdz\u0105, \u017ce proste \u0107wiczenia mog\u0105 ujawni\u0107 Twoj\u0105 si\u0142\u0119 i wytrzyma\u0142o\u015b\u0107. Specjalista medycyny sportowej i rehabilitacji dr. Edwards twierdzi, \u017ce przysiady s\u0105 \u015bwietnym wska\u017anikiem sprawno\u015bci fizycznej i mog\u0105 \u201epom\u00f3c poprawi\u0107 wyniki w wielu dyscyplinach sportowych\u201d.<\/p>\n\n\n\n

\u0106wiczenie wzmacniaj\u0105ce, kt\u00f3re koncentruje si\u0119 na mi\u0119\u015bniach n\u00f3g, stawach i \u015bci\u0119gnach podkolanowych. Pracuje r\u00f3wnie\u017c w Rydze, Nurek PADI<\/strong><\/a>, trener Waltera Preimanisa<\/a><\/strong> zgodzi\u0142 si\u0119 z rad\u0105, aby zacz\u0105\u0107 od \u201eprawid\u0142owej postawy\u201d, czyli rozstawienia st\u00f3p na szeroko\u015b\u0107 bark\u00f3w i lekkiego skr\u0119cenia palc\u00f3w u st\u00f3p na zewn\u0105trz.<\/p>\n\n\n\n

Wa\u017cne jest wtedy zaanga\u017cowanie \u015brodkowej cz\u0119\u015bci cia\u0142a, przy jednoczesnym zachowaniu neutralnej pozycji kr\u0119gos\u0142upa, bez pochylania si\u0119 lub zaokr\u0105glania. Nast\u0119pnie, wed\u0142ug V. Preimanisa, sztuczka polega na \u201eopuszczaniu cia\u0142a, a\u017c uda b\u0119d\u0105 r\u00f3wnoleg\u0142e do pod\u0142ogi lub tak nisko, jak pozwala na to twoja mobilno\u015b\u0107, upewniaj\u0105c si\u0119, \u017ce kolana znajduj\u0105 si\u0119 nad palcami st\u00f3p\u201d.<\/p>\n\n\n\n

Je\u015bli chodzi o roz\u0142o\u017cenie ci\u0119\u017caru, zaleca on skupianie go na mi\u0119\u015bniach czworog\u0142owych i biodrach, a nie na palcach u st\u00f3p lub kolanach.<\/p>\n\n\n\n

Aby wykona\u0107 pe\u0142ny przysiad, \u201epowoli opu\u015b\u0107 si\u0119 i odepchnij pi\u0119tami, aby powr\u00f3ci\u0107 do pozycji wyj\u015bciowej, unikaj\u0105c bezw\u0142adno\u015bci\u201d. Zaleca wdychanie powietrza podczas opadania i wydychanie powietrza podczas podnoszenia si\u0119.<\/p>\n\n\n\n

W mi\u0119dzyczasie twoje ramiona powinny by\u0107 ca\u0142y czas wyci\u0105gni\u0119te \u201eprosto nad g\u0142ow\u0105\u201d. Je\u017celi twoje ramiona pozostaj\u0105 w jednej linii z reszt\u0105 cia\u0142a, oznacza to, \u017ce twoja mobilno\u015b\u0107 bark\u00f3w jest prawdopodobnie wystarczaj\u0105ca. \u201eW przeciwnym razie napi\u0119te mi\u0119\u015bnie klatki piersiowej mog\u0105 powodowa\u0107 rotacj\u0119 ramion do wewn\u0105trz, ograniczaj\u0105c zakres ich ruchu\u201d \u2013 dodaje.<\/p>\n\n\n\n

Klub nurkowy "NURKOWANIE<\/a>Trener Valters twierdzi, \u017ce dla wi\u0119kszo\u015bci os\u00f3b wystarcz\u0105 jedna lub dwie serie po 12\u201315 powt\u00f3rze\u0144 danego \u0107wiczenia, aby osi\u0105gn\u0105\u0107 minimum wymagane dla zdrowia. Na podstawie wieku trener ustala docelow\u0105 liczb\u0119 przysiad\u00f3w, zaczynaj\u0105c od m\u0119\u017cczyzn i kobiet w wieku od 20 do 30 lat.<\/p>\n\n\n\n

Liczba przysiad\u00f3w dla os\u00f3b w wieku 20-30 lat<\/strong><\/p>\n\n\n\n

M\u00f3wi, \u017ce m\u0142odzi ludzie w tym wieku powinni postawi\u0107 sobie cel wykonaj 50 przysiad\u00f3w w ci\u0105gu 60 sekund<\/strong>ale kobiety powinny d\u0105\u017cy\u0107 do 45 roku \u017cycia, by osi\u0105gn\u0105\u0107 najwy\u017cszy poziom sprawno\u015bci fizycznej. Cho\u0107 mo\u017ce si\u0119 to wydawa\u0107 du\u017c\u0105 liczb\u0105, trener twierdzi, \u017ce \u201esi\u0142a i wytrzyma\u0142o\u015b\u0107 w tym przedziale wiekowym s\u0105 zazwyczaj najwy\u017csze i mo\u017cliwe do osi\u0105gni\u0119cia\u201d. <\/p>\n\n\n\n

Ilo\u015b\u0107 przysiad\u00f3w dla os\u00f3b w wieku 30-40 lat<\/strong><\/p>\n\n\n\n

Z wiekiem liczba cel\u00f3w maleje, czyli 40 przysiad\u00f3w w 60 sekund<\/strong>. W grupie wiekowej 31\u201340 lat liczba ta spada o 10 zar\u00f3wno u m\u0119\u017cczyzn, jak i u kobiet. W tym wieku, wed\u0142ug trenera, \u201enacisk k\u0142adzie si\u0119 na utrzymanie si\u0142y i mobilno\u015bci, zapobiegaj\u0105c urazom\u201d, a nie na wytrzyma\u0142o\u015b\u0107.<\/p>\n\n\n\n

Liczba przysiad\u00f3w dla os\u00f3b w wieku 40-50 lat<\/strong><\/p>\n\n\n\n

Po 10 latach, w grupie wiekowej 41-50, ekspert fitnessu twierdzi, \u017ce kobiety powinny by\u0107 w stanie wykona\u0107 25 przysiad\u00f3w, a m\u0119\u017cczy\u017ani 30. Istniej\u0105 obecnie dowody na to, \u017ce zaledwie 20 minut aktywno\u015bci fizycznej dziennie zmniejsza ryzyko zachorowania na raka, demencj\u0119 i choroby serca.<\/p>\n\n\n\n

Liczba przysiad\u00f3w dla os\u00f3b w wieku 50-60 lat<\/strong><\/p>\n\n\n\n

W przypadku m\u0119\u017cczyzn w wieku od 51 do 60 lat liczba ta spada do 25, a w przypadku kobiet do 20, podczas gdy w przypadku os\u00f3b powy\u017cej 61 roku \u017cycia, jak twierdzi, 5 do 15 przysiad\u00f3w pomo\u017ce \u201eutrzyma\u0107 mobilno\u015b\u0107 i zmniejszy\u0107 ryzyko upadk\u00f3w\u201d.<\/p>\n\n\n\n

Ile przysiad\u00f3w jeste\u015b w stanie wykona\u0107?<\/strong><\/p>\n\n\n\n

\n

Mniej ni\u017c 10 <\/p>\n\n\n\n

10 do 20 <\/p>\n\n\n\n

Ponad 20<\/p>\n<\/div>\n\n\n\n

Trener twierdzi, \u017ce regularne wykonywanie przysiad\u00f3w w miar\u0119 starzenia si\u0119 pomo\u017ce zachowa\u0107 zdrowie staw\u00f3w i zwi\u0119kszy si\u0142\u0119 funkcjonaln\u0105.<\/p>\n\n\n\n

Trener Walter twierdzi, \u017ce przysiady s\u0105 \u015bwietnym sposobem na ocen\u0119 ruchomo\u015bci staw\u00f3w i stabilno\u015bci korpusu. M\u00f3wi, \u017ce nale\u017cy pami\u0119ta\u0107 o kilku kluczowych kwestiach. Odno\u015bnie g\u0142\u0119boko\u015bci i ruchomo\u015bci staw\u00f3w, ujawnia: \u201eG\u0142\u0119boko\u015b\u0107 przysiadu zale\u017cy w du\u017cej mierze od ruchomo\u015bci staw\u00f3w biodrowych i skokowych. \u201eJe\u015bli dolna cz\u0119\u015b\u0107 plec\u00f3w jest napi\u0119ta, mo\u017ce to spowodowa\u0107 podci\u0105gni\u0119cie bioder do g\u00f3ry, ograniczaj\u0105c g\u0142\u0119boko\u015b\u0107 i w\u0142a\u015bciwe ustawienie\u201d.<\/p>\n\n\n\n

Tymczasem je\u015bli chodzi o stabilno\u015b\u0107 korpusu, ostrzega, \u017ce je\u015bli miednica przechyla si\u0119 w d\u00f3\u0142 w dolnej cz\u0119\u015bci przysiadu, mo\u017ce to by\u0107 oznak\u0105 s\u0142abych mi\u0119\u015bni korpusu, kt\u00f3re wymagaj\u0105 wzmocnienia dla lepszej stabilizacji.<\/p>\n\n\n\n

JAK WYKONA\u0106 IDEALNE \u0106WICZENIE PRZYSIADU<\/strong><\/p>\n\n\n\n

Trener personalny Valters Preimanis z \u0141otewskiego Stowarzyszenia Nurk\u00f3w udziela porad na temat przysiad\u00f3w:<\/p>\n\n\n\n

    \n
  1. Przyjmij w\u0142a\u015bciw\u0105 postaw\u0119: sta\u0144 ze stopami rozstawionymi na szeroko\u015b\u0107 bark\u00f3w, palce st\u00f3p skieruj lekko na zewn\u0105trz.<\/li>\n\n\n\n
  2. Zaanga\u017cuj rdze\u0144: utrzymuj neutraln\u0105 pozycj\u0119 kr\u0119gos\u0142upa i wzmacniaj rdze\u0144 przez ca\u0142y czas wykonywania ruchu.<\/li>\n\n\n\n
  3. Skup si\u0119 na g\u0142\u0119boko\u015bci: Opuszczaj cia\u0142o, a\u017c uda b\u0119d\u0105 r\u00f3wnoleg\u0142e do pod\u0142ogi lub tak nisko, jak pozwala na to Twoja mobilno\u015b\u0107, upewniaj\u0105c si\u0119, \u017ce kolana znajduj\u0105 si\u0119 nad palcami st\u00f3p.<\/li>\n\n\n\n
  4. Roz\u0142o\u017cenie ci\u0119\u017caru: Utrzymuj ci\u0119\u017car na mi\u0119\u015bniach czworog\u0142owych i biodrach, zamiast przenosi\u0107 go na palce u st\u00f3p lub kolana.<\/li>\n\n\n\n
  5. Ruch kontrolowany: Powoli opu\u015b\u0107 si\u0119 i odepchnij pi\u0119tami, aby powr\u00f3ci\u0107 do pozycji wyj\u015bciowej, unikaj\u0105c bezw\u0142adno\u015bci.<\/li>\n\n\n\n
  6. Oddychanie: Wdychaj podczas opuszczania cia\u0142a i wydychaj podczas unoszenia si\u0119 do g\u00f3ry.<\/li>\n<\/ol>\n\n\n\n

    Valters Preimanis o znaczeniu przysiad\u00f3w dla utrzymania dobrego zdrowia fizycznego:<\/strong> \u201ePrzysiady to nie tylko \u015bwietne \u0107wiczenie, ale tak\u017ce klucz do dobrego zdrowia fizycznego i dobrego samopoczucia. Wzmacniaj\u0105 mi\u0119\u015bnie n\u00f3g, poprawiaj\u0105 r\u00f3wnowag\u0119 i koordynacj\u0119 oraz pomagaj\u0105 zapobiega\u0107 kontuzjom. Regularne przysiady pomog\u0105 Ci zachowa\u0107 aktywny i zdrowy tryb \u017cycia w ka\u017cdym wieku. Wi\u0119c nie wahaj si\u0119 i dodaj przysiady do swojego codziennego treningu!<\/p>","protected":false},"excerpt":{"rendered":"

    By\u0107 mo\u017ce nie b\u0119dzie konieczne poddanie si\u0119 d\u0142ugiemu i skomplikowanemu badaniu fizycznemu, aby okre\u015bli\u0107 sw\u00f3j stan zdrowia. Eksperci w dziedzinie zdrowia twierdz\u0105, \u017ce proste \u0107wiczenia mog\u0105 ujawni\u0107 Twoj\u0105 si\u0142\u0119 i wytrzyma\u0142o\u015b\u0107. Specjalista medycyny sportowej i rehabilitacji dr. Edwards twierdzi, \u017ce przysiady s\u0105 \u015bwietnym wska\u017anikiem sprawno\u015bci fizycznej [\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\/pl\/ile-przysiadow-powinienes-byc-w-stanie-wykonac-w-swoim-wieku\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\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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