{"id":39334,"date":"2023-12-16T03:41:09","date_gmt":"2023-12-16T01:41:09","guid":{"rendered":"https:\/\/fitnsweet.eu\/?p=39334"},"modified":"2023-12-16T03:48:08","modified_gmt":"2023-12-16T01:48:08","slug":"jegos-ar-istvermes-treniruotes-ka-pasirinkti","status":"publish","type":"post","link":"https:\/\/fitnsweet.eu\/et\/jegos-ar-istvermes-treniruotes-ka-pasirinkti\/","title":{"rendered":"J\u00d5U- V\u00d5I VASTUPIDAVUSE TREENING \u2013 KUMMAT VALIDA?"},"content":{"rendered":"
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Prakaituoti ant b\u0117gimo takelio po j\u0117gos treniruo\u010di\u0173 ar atvirk\u0161\u010diai \u2013 i\u0161 prad\u017ei\u0173 atlikti kardio, o paskui raumen\u0173 stiprinimo treniruot\u0117s? Jei kada nors susim\u0105st\u0117te, kokia treniruo\u010di\u0173 tvarka yra efektyvesn\u0117, atsakym\u0105 rasite \u0161iame straipsnyje. \u010cia su\u017einosite, \u012f k\u0105 reik\u0117t\u0173 atkreipti d\u0117mes\u012f, jei norite vienoje treniruot\u0117je sujungti j\u0117gos ir i\u0161tverm\u0117s treniruotes \u2013 ir kod\u0117l tai daryti gali b\u016bti naudinga<\/span>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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TEISINGOS APKROVOS SEKOS PRINCIPAS<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Bendras sporto mokslo teorijos principas yra toks \u2013 koordinaciniai ir techni\u0161kai sud\u0117tingi judesiai tur\u0117t\u0173 b\u016bti atliekami prie\u0161 fizin\u012f kr\u016bv\u012f. Svarbu \u017einoti, kad fizin\u0117 apkrova rei\u0161kia ne tik i\u0161tverm\u0117s, bet ir j\u0117gos treniruotes. Teori\u0161kai, i\u0161tverm\u0117 ir j\u0117ga, greitis ir judrumas yra sugrupuoti pagal k\u016bno rengybos \u012fg\u016bd\u017eius ir atskirti nuo koordinacini\u0173 \u012fg\u016bd\u017ei\u0173 (pvz. pusiausvyros). Jei visi \u0161ie \u012fg\u016bd\u017eiai sujungti \u012f vien\u0105 treniruot\u0119, taikomas toks eili\u0161kumas: koordinacija, greitis, j\u0117ga, i\u0161tverm\u0117.<\/span><\/p>

\u0160i\u0105 teorij\u0105 perk\u0117lus \u012f k\u016bno rengybos treniruotes, treniruot\u0117s seka b\u016bt\u0173 tokia:<\/span><\/p>

  1. Koordinacijos pratimai (pvz. prit\u016bpimai).<\/span><\/li>
  2. Grei\u010dio arba grei\u010dio j\u0117gos pratimai (pvz. \u0161uoliai \u012f tol\u012f).<\/span><\/li>
  3. J\u0117gos treniruot\u0117s (j\u0117gos treniruot\u0117s iki 12 pakartojim\u0173, kuriose naudojama 70% ir daugiau maksimalios j\u0117gos).<\/span><\/li>
  4. I\u0161tverm\u0117s \u2013 j\u0117gos treniruot\u0117s (su ma\u017edaug 25\u201340 pakartojim\u0173, kurioms reikia nuo 50 iki 60% maksimalios j\u0117gos).<\/span><\/li>
  5. I\u0161tverm\u0117s treniruot\u0117s (pvz., irklavimas, va\u017eiavimas dvira\u010diu, b\u0117gimas).<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    J\u0116GA PRIE\u0160 I\u0160TVERM\u0118 \u2013 PROTINGA AR NE?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Ar \u0161i seka i\u0161 tikr\u0173j\u0173 prasminga k\u016bno rengyboje pagal anks\u010diau min\u0117t\u0105 princip\u0105? Taip ir ne.<\/span><\/p>

    Vis\u0173 pirma, j\u0117gos treniruo\u010di\u0173 prad\u017eioje patartina atlikti koordinacijos reikalaujan\u010dius pratimus, nes jiems reikalingas tikslums ir efektyvumas. Ta\u010diau reik\u0117t\u0173 pa\u017eym\u0117ti ir tai, kad fitnese vienos treniruot\u0117s metu atliekami tik tam tikri pratimai. Kitose sporto \u0161akose, pavyzd\u017eiui futbole, atvirk\u0161\u010diai \u2013 tuo pat metu reikalingi koordinacijos \u012fg\u016bd\u017eiai, greitis ir j\u0117ga. Fitneso treniruot\u0117s paprastai apima maksimali\u0105 j\u0117g\u0105 arba j\u0117gos i\u0161tverm\u0119.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    TIKSLIN\u0116S APKROVOS SEKOS PRINCIPAS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Nor\u0117dami atsakyti \u012f klausim\u0105, kaip geriausiai sukurti savo treniruot\u0117s sek\u0105, pirmiausia tur\u0117tum\u0117te ai\u0161kiai \u017einoti, k\u0105 norite pasiekti. Jei j\u016bs\u0173 tikslas yra pagerinti i\u0161tverm\u0119, i\u0161tverm\u0117s sesija tur\u0117t\u0173 vykti prie\u0161 j\u0117gos treniruotes. Kita vertus, jei norite auginti raumenis, tur\u0117tum\u0117te prad\u0117ti nuo j\u0117gos treniruo\u010di\u0173. Kad gal\u0117tume tobul\u0117ti ir pasteb\u0117ti norimus rezultatus, treniruo\u010di\u0173 intensyvum\u0105 tur\u0117tume pama\u017eu didinti. Treniruot\u0119 tur\u0117tum\u0117te baigti kuo \u017evalesni ir pails\u0117j\u0119.\u00a0 Jei po j\u0117gos treniruo\u010di\u0173 norite pajud\u0117ti ant b\u0117gimo takelio, atminkite, kad organizmui svarbus atsigavimo procesas. Intensyvios ar ilgos i\u0161tverm\u0117s treniruot\u0117s gali tur\u0117ti neigiam\u0105 \u012ftak\u0105 raumen\u0173 stiprinimo procesams. Jei vis tik norite t\u0119sti treniruot\u0119 b\u0117gant ar atliekant kit\u0105 vidutinio sunkumo i\u0161tverm\u0117s sesij\u0105, rekomenduojame papildyti savo glikogeno atsargas.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    KAI I\u0160TVERM\u0116S TRENIRUOT\u0116S SVARBESN\u0116S<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Jei j\u016bs\u0173 pagrindinis tikslas pagerinti i\u0161tverm\u0117s rezultatus, i\u0161tverm\u0117s treniruot\u0117s tur\u0117t\u0173 b\u016bti pradedamos nuo b\u0117gimo takelio, dvira\u010dio ar irklavimo pratimo. Kad b\u016bt\u0173 galima pama\u017eu didinti treniruo\u010di\u0173 intensyvum\u0105, ilg\u0173 ir intensyvi\u0173 i\u0161tverm\u0117s pratim\u0173 metu raumenys tur\u0117t\u0173 b\u016bti kuo labiau atsipalaidav\u0119.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    JEIGU NORITE NUMESTI SVORIO<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Jei norite numesti svorio ar pagerinti bendr\u0105 k\u016bno rengyb\u0105, efektyviausias yra j\u0117gos ir i\u0161tverm\u0117s treniruo\u010di\u0173 derinys. Pavyzd\u017eiui, prad\u0117kite nuo vir\u0161utin\u0117s k\u016bno dalies j\u0117gos treniruot\u0117s ir t\u0119skite treniruot\u0119 vidutinio sunkumo b\u0117gimo sesija. Arba galite prad\u0117ti nuo vidutinio sunkumo irklavimo sesijos ir pereikite prie intensyvios koj\u0173 treniruot\u0117s. Nepamir\u0161kite, kad kuo labiau pails\u0117site, tuo efektyvesn\u0117 bus j\u016bs\u0173 treniruot\u0117. Taigi nesistenkite atlikti kuo daugiau pratim\u0173 vienos treniruot\u0117s metus ir pagalvokite apie b\u016btinas pertrauk\u0117les tarp treniruo\u010di\u0173, kuri\u0173 j\u016bs\u0173 k\u016bnui reikia atsistatymo procesams.<\/span><\/p>

    ***<\/span><\/p>

    Apibendrinant galima teigti, kad individualaus tikslo nustatymas tur\u0117t\u0173 nulemti, kuri treniruot\u0117, j\u0117gos ar i\u0161tverm\u0117s atliekama pirmiausia. Jei turite galimyb\u0119 daryti j\u0117gos ir i\u0161tverm\u0117s treniruotes skirtingu paros metu ar skirtingomis dienomis, patartina rinktis \u0161\u012f variant\u0105. Keli tyrimai nustat\u0117 teigiam\u0105 j\u0117gos ir i\u0161tverm\u0117s treniruo\u010di\u0173 s\u0105veik\u0105, ypa\u010d kai jie buvo atliekami skirting laiku ir tarp treniruo\u010di\u0173 buvo skiriama pakankamai laiko atsigavimui. Na o svarbiausia yra tai, kad treniruot\u0117s b\u016bt\u0173 smagios ir jas kartoti nor\u0117tume v\u0117l ir v\u0117l. Tad vis\u0173 pirma saves paklauskime \u2013 koks sportas man teikia daugiausia laim\u0117s ir motyvacijos?<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Jaga seda<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Lisa tooted ostukorvi<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \"\"<\/div><\/a>\n\t\t\t\t
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    \n\t\t\t\n\t\t\t\tMIKS VALK AITAB KAALUST ALLA V\u00f5tta\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Kui kuuleme s\u00f5na valk, m\u00f5tleb enamik meist lihaste kasvatamisele. Valku on vaja lihaste ehitamiseks ja s\u00e4ilitamiseks. Kuid neid on palju rohkem. Selles artiklis sport<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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    \n\t\t\t\n\t\t\t\tPRANTSUSE r\u00f6stsaiarullid\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Kas keegi v\u00e4sib hommikuti sama s\u00f6\u00f6misest? Kas soovite oma hommikus\u00f6\u00f6ki mitmekesistada? \u00dcksk\u00f5ik kui uhked need prantsuse r\u00f6stsaiad ka ei n\u00e4eks, on neid t\u00f5esti lihtne valmistada!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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    \n\t\t\t\n\t\t\t\tJ\u00d5U- V\u00d5I VASTUPIDAVUSE TREENING \u2013 KUMMAT VALIDA?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Higistada see jooksulindil p\u00e4rast j\u00f5utreeningut v\u00f5i vastupidi, tehes k\u00f5igepealt kardiot ja seej\u00e4rel j\u00f5utreeningut? Kui olete kunagi m\u00f5elnud, millist treeningut<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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    \n\t\t\t\n\t\t\t\tTEADLIK T\u00c4HISTAMINE \u2013 KUIDAS HOIDDA FORS ADVENDI AJAL\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Advendiaeg on juba t\u00e4ies hoos ja j\u00f5ulud on kohe-kohe k\u00e4es! Muidugi on paljud meist mures, millised maitsvad road ja maiustused meie p\u00fchadelauale tulevad.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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    \n\t\t\t\n\t\t\t\tKUI PALJU KALOREID ME VAJAME P\u00c4EVAS?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Kas soovite kaalust alla v\u00f5tta, juurde v\u00f5tta v\u00f5i s\u00e4ilitada? Siis peaksite teadma oma kehakaalu kontrollimiseks vajalike kalorite arvu. Selles artiklis te seda ei tee<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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    \n\t\t\t\n\t\t\t\tTassis kook\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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    Meie "Slim Queen" pannkoogik\u00fcpsetusseguga ei saa mitte ainult k\u00fcpsetada imeliselt kohevaid pannkooke, vaid valmistada ka fantastilise maitsega "kruusikoogi" - koogid tassis! \u00dcks<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

    Prakaituoti ant b\u0117gimo takelio po j\u0117gos treniruo\u010di\u0173 ar atvirk\u0161\u010diai \u2013 i\u0161 prad\u017ei\u0173 atlikti kardio, o paskui raumen\u0173 stiprinimo treniruot\u0117s? Jei kada nors susim\u0105st\u0117te, kokia treniruo\u010di\u0173 tvarka yra efektyvesn\u0117, atsakym\u0105 rasite \u0161iame straipsnyje. \u010cia su\u017einosite, \u012f k\u0105 reik\u0117t\u0173 atkreipti d\u0117mes\u012f, jei norite vienoje treniruot\u0117je sujungti j\u0117gos ir i\u0161tverm\u0117s treniruotes \u2013 ir kod\u0117l tai daryti gali b\u016bti […]<\/p>","protected":false},"author":1,"featured_media":39336,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"plain-container","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[390],"tags":[],"class_list":["post-39334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-receptai"],"yoast_head":"\nJ\u0116GOS AR I\u0160TVERM\u0116S TRENIRUOT\u0116S \u2013 K\u0104 PASIRINKTI? - Fitnsweet.eu<\/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:\/\/fitnsweet.eu\/et\/jegos-ar-istvermes-treniruotes-ka-pasirinkti\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u0116GOS AR I\u0160TVERM\u0116S TRENIRUOT\u0116S \u2013 K\u0104 PASIRINKTI? - Fitnsweet.eu\" \/>\n<meta property=\"og:description\" content=\"Prakaituoti ant b\u0117gimo takelio po j\u0117gos treniruo\u010di\u0173 ar atvirk\u0161\u010diai \u2013 i\u0161 prad\u017ei\u0173 atlikti kardio, o paskui raumen\u0173 stiprinimo treniruot\u0117s? 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