{"id":21938,"date":"2020-06-29T12:00:50","date_gmt":"2020-06-29T09:00:50","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=21938"},"modified":"2020-06-29T08:21:17","modified_gmt":"2020-06-29T05:21:17","slug":"begimo-sezonas-atidarytas-dazniausios-begimo-klaidos-ir-kaip-ju-isvengti","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/begimo-sezonas-atidarytas-dazniausios-begimo-klaidos-ir-kaip-ju-isvengti\/","title":{"rendered":"B\u0117gimo sezonas atidarytas: da\u017eniausios b\u0117gimo klaidos ir kaip j\u0173 i\u0161vengti"},"content":{"rendered":"<p><strong>\u00a0\u201ePavyzd\u017eiui, kai kurie i\u0161eina i\u0161 nam\u0173 ir i\u0161kart pradeda b\u0117gti \u2013 be jokio ap\u0161ilimo. Tai labai kenkia \u0161ird\u017eiai ir s\u0105nariams. Be to, tik nedaugelis \u017emoni\u0173 susim\u0105sto, kokioje vietov\u0117je jie b\u0117gioja\u201c, \u2013 sako Lina Dranginyt\u0117, \u201ePeople Fitness Vilnius\u201c sporto klubo trener\u0117 ir \u201e4F\u201c sportini\u0173 drabu\u017ei\u0173 prek\u0117s \u017eenklo draug\u0117. Kartu mes aptarsime populiariausias b\u0117gimo technikos klaidas ir patarsime, kaip j\u0173 i\u0161vengti.<\/strong><\/p>\n<p><strong>Pirmoji klaida:<\/strong> b\u0117gioti nepadarius ap\u0161ilimo.\u00a0Prie\u0161 treniruot\u0119 labai svarbu ap\u0161ilti, kad treniruot\u0117s metu neb\u016bt\u0173 pa\u017eeisti s\u0105nariai. Tinkamai ap\u0161ilus, ma\u017eiau pavargsite ir pa\u010dios treniruot\u0117s metu. Tas pats pasakytina ir apie b\u0117giojim\u0105, nors yra daug \u017emoni\u0173, kurie tiesiog i\u0161eina \u012f lauk\u0105 ir pradeda b\u0117gti. Tokia praktika gali rimtai pakenkti s\u0105nariams, raumenis ir apsunkinti \u0161irdies veikl\u0105, o tai ilgainiui sukels papildom\u0173 sveikatos problem\u0173.<\/p>\n<p><strong>Antroji klaida:<\/strong> netaisyklinga p\u0117dos pad\u0117tis.\u00a0Jeigu j\u016bs\u0173 b\u0117gimo technika yra teisinga, priekin\u0117 p\u0117dos dalis tur\u0117t\u0173 paliesti \u017eem\u0119 \u0161iek tiek anks\u010diau nei kulnas. Ta\u010diau pradedantieji b\u0117gikai da\u017enai \u0161i\u0105 technik\u0105 atlieka nenat\u016braliai: jie staigiais judesiai stato p\u0117d\u0105 ant pir\u0161t\u0173 gal\u0173, tarsi \u012fsmeigdami j\u0105 \u012f pavir\u0161i\u0173 kaip kastuv\u0105. Daugelis d\u0117l to praranda pusiausvyr\u0105 ir net suklumpa. Tokia b\u0117gimo technika gali sukelti kulk\u0161nies, keli\u0173 ir net nugaros traumas. Traumos atsiranda b\u0117gant laikui ir sistemingai kartojant tokio tipo klaidas, ta\u010diau pama\u017eu jos tampa l\u0117tin\u0117s. Tod\u0117l svarbu jau nuo pirm\u0173j\u0173 treniruo\u010di\u0173 u\u017ekirsti keli\u0105 tokioms klaidoms.<\/p>\n<p><strong>Tre\u010dioji klaida:<\/strong> b\u0117gimas atsispiriant nuo kulno. \u0160i\u0105 klaid\u0105 daro ma\u017edaug 80 proc. m\u0117g\u0117j\u0173. Pavojingiausias dalykas \u0161ioje technikoje \u2013 apkrova keliams. D\u0117l netaisyklingos b\u0117gimo technikos apkrova s\u0105nariams padid\u0117ja net iki trij\u0173 kart\u0173. Pavyzd\u017eiui, jeigu sveriate 60 kilogram\u0173, tai apkrova, kuri tenka j\u016bs\u0173 kelio s\u0105nariui, bus lygi 180 kilogram\u0173. Jeigu neprad\u0117site b\u0117gioti taisyklingai, tada diskomfortas keliuose pama\u017eu virs apatin\u0117s nugaros dalies, nugaros raumen\u0173 ar net galvos skausmais.<\/p>\n<p><strong>Ketvirtoji klaida:<\/strong> p\u0117dos nukrypimas \u012f vidinio skliauto pus\u0119.\u00a0K\u016bno mas\u0117s centras visada tur\u0117t\u0173 b\u016bti p\u0117dos viduryje. Jei jis pasislenka \u012f i\u0161orin\u0119 ar vidin\u0119 pus\u0119, galite lengvai pa\u017eeisti \u010diurnos s\u0105nar\u012f. Tod\u0117l nat\u016bralu, kad jei b\u0117giodami ir toliau netaisyklingai paskirstysite mas\u0117s centr\u0105, padid\u0117s pakartotini\u0173 su\u017ealojim\u0173 rizika, o patempimai peraugs \u012f l\u0117tinius skausmus.<\/p>\n<p><strong>Penktoji klaida:<\/strong> netaisyklinga stuburo ir rank\u0173 pad\u0117tis.\u00a0L. Dranginyt\u0117 pabr\u0117\u017eia, kad b\u0117giojant turi jud\u0117ti tik gal\u016bn\u0117s \u2013 stuburas netur\u0117t\u0173 \u201ebanguoti\u201c \u012f \u0161onus. Taip pat netur\u0117tum\u0117te laikyti rank\u0173 itin arti k\u016bno ar sugniau\u017eti kum\u0161\u010di\u0173, nes tokia pad\u0117tis vargina pe\u010dius. \u201eNugara tur\u0117t\u0173 b\u016bti tiesi, o rank\u0173 pla\u0161takos \u2013 lengvai sugniau\u017etos, bet ne\u012ftemptos, mostai atliekami pirmyn atgal, 90 laipsni\u0173 kampu per alk\u016bnes sulenktomis rankomis\u201c, \u2013 pataria trener\u0117.<\/p>\n<p><strong>\u0160e\u0161toji klaida:<\/strong> netaisyklingas kv\u0117pavimas, klaid\u017eiojantis \u017evilgsnis ir i\u0161manieji prietaisai.\u00a0Pradedantieji b\u0117gikai paprastai kv\u0117puoja tik pro nos\u012f. D\u0117l to \u012f organizm\u0105 nepatenka pakankamas kiekis deguonies ir jie greitai pavargsta. \u201eKv\u0117puokite nat\u016braliai\u201c, \u2013 sako trener\u0117. Kv\u0117puokite ir pro nos\u012f, ir pro burn\u0105 \u2013 taip ma\u017eiau pavargsite. B\u0117giodami tur\u0117tum\u0117te \u017ei\u016br\u0117ti \u012f priek\u012f, o ne \u012f \u0161onus ar po kojomis, kitaip rizikuojate suklupti. Be to, kaklas pavargs nuo to, jog visada \u017ei\u016brite \u017eemyn. O kalbant apie i\u0161maniuosius prietaisus, b\u0117giojant geriau naudoti belaides ausines, kad laidai nevar\u017eyt\u0173 j\u016bs\u0173 judesi\u0173. \u201eBe to, labai svarbu, kad telefono ar \u201eiPod\u201c muzikos grotuvo nelaikytum\u0117te savo rankoje, nes taip pavargs peties s\u0105narys. Sporto preki\u0173 parduotuv\u0117se galite \u012fsigykite special\u0173 prietais\u0173 d\u0117kl\u0105. Paprastai jie d\u0117vimi ant rankos ir palengvina j\u016bs\u0173 treniruot\u0119\u201c,\u00a0\u2013 paai\u0161kina Lina.<\/p>\n<p><strong>Septintoji klaida:<\/strong> netinkama apranga.\u00a0Naujokai da\u017eniausiai i\u0161sirenka toki\u0105 aprang\u0105, kuri tinka laisvalaikiui, ta\u010diau n\u0117ra pritaikyta b\u0117giojimui. \u201e\u0160iuo metu man labai patinka naujausia \u201eCity Line\u201c kolekcija i\u0161 \u201e4F\u201c, kuri leid\u017eia jaustis patogiai ir yra pritaikyta aktyviai fizinei veiklai. Pavyzd\u017eiui, auk\u0161tas juosmuo suteikia papildom\u0105 atram\u0105, greitai d\u017ei\u016bstantys audiniai, pagaminti naudojant \u201e4FDry\u201c technologij\u0105, efektyviai pa\u0161alina dr\u0117gm\u0119, o plonas trikota\u017eas prisitaiko prie kiekvieno k\u016bno judesio. Nepamir\u0161kite, kad apranga tur\u0117t\u0173 b\u016bti pasirinkta pagal oro s\u0105lygas, pavyzd\u017eiui, specialios striuk\u0117s apsaugo nuo lietaus ir v\u0117jo, \u2013 sako trener\u0117 Lina. \u2013 A\u0161 pirmenyb\u0119 teikiu besi\u016bliams, funkciniams drabu\u017eiams, kurie netrina odos ir prisitaiko prie k\u016bno, o taip pat nesudr\u0117ksta nuo prakaito. Ned\u0117v\u0117kite medvilnini\u0173 mar\u0161kin\u0117li\u0173 \u2013 jie greitai sugeria dr\u0117gm\u0119 ir jums bus v\u0117su, net jei lauke oras vasari\u0161kai \u0161iltas!\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0\u201ePavyzd\u017eiui, kai kurie i\u0161eina i\u0161 nam\u0173 ir i\u0161kart pradeda b\u0117gti \u2013 be jokio ap\u0161ilimo. Tai labai kenkia \u0161ird\u017eiai ir s\u0105nariams. Be to, tik nedaugelis \u017emoni\u0173 susim\u0105sto, kokioje vietov\u0117je jie b\u0117gioja\u201c, \u2013 sako Lina Dranginyt\u0117, \u201ePeople Fitness Vilnius\u201c sporto klubo trener\u0117 ir \u201e4F\u201c sportini\u0173 drabu\u017ei\u0173 prek\u0117s \u017eenklo draug\u0117. Kartu mes aptarsime populiariausias b\u0117gimo technikos klaidas ir [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21939,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[101,47],"class_list":{"0":"post-21938","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sveikatos-saltinis","8":"tag-begimas","9":"tag-pirmasis"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B\u0117gimo sezonas atidarytas: da\u017eniausios b\u0117gimo klaidos ir kaip j\u0173 i\u0161vengti - \u0160ilut\u0117s naujienos<\/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:\/\/www.silutesnaujienos.lt\/lt\/begimo-sezonas-atidarytas-dazniausios-begimo-klaidos-ir-kaip-ju-isvengti\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u0117gimo sezonas atidarytas: da\u017eniausios b\u0117gimo klaidos ir kaip j\u0173 i\u0161vengti - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"\u00a0\u201ePavyzd\u017eiui, kai kurie i\u0161eina i\u0161 nam\u0173 ir i\u0161kart pradeda b\u0117gti \u2013 be jokio ap\u0161ilimo. Tai labai kenkia \u0161ird\u017eiai ir s\u0105nariams. Be to, tik nedaugelis \u017emoni\u0173 susim\u0105sto, kokioje vietov\u0117je jie b\u0117gioja\u201c, \u2013 sako Lina Dranginyt\u0117, \u201ePeople Fitness Vilnius\u201c sporto klubo trener\u0117 ir \u201e4F\u201c sportini\u0173 drabu\u017ei\u0173 prek\u0117s \u017eenklo draug\u0117. 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