{"id":1053,"date":"2024-03-07T07:29:17","date_gmt":"2024-03-07T07:29:17","guid":{"rendered":"https:\/\/sportano.lt\/blog\/?p=1053"},"modified":"2025-07-24T08:58:30","modified_gmt":"2025-07-24T08:58:30","slug":"apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams","status":"publish","type":"post","link":"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/","title":{"rendered":"Ap\u0161ilimas prie\u0161 b\u0117gim\u0105: kaip jis tur\u0117t\u0173 atrodyti ir kiek laiko trukti? Ap\u0161ilimo pratimai pradedantiesiems ir pa\u017eengusiems b\u0117gikams"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 yra gera praktika, kuri ne tik suma\u017eins traum\u0173 rizik\u0105, bet ir pagerins treniruo\u010di\u0173 rezultatus. Jei ne\u017einote, kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas prie\u0161 b\u0117gim\u0105, perskaitykite m\u016bs\u0173 patarimus ir su\u017einokite apie pavyzdinius ap\u0161ilimo pratimus pradedantiesiems ir <\/strong><strong>I\u0161pl\u0117stin\u0117 <\/strong><strong>b\u0117gikai.<\/strong><\/p>\n<h2>Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 &#8211; kas tai lemia?<\/h2>\n<p>\u012eprastos prie\u017eastys, d\u0117l kuri\u0173 pamir\u0161tamas tinkamas ap\u0161ilimas, yra ribotas treniruo\u010di\u0173 laikas arba nepakankamos \u017einios apie tai, kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas. Kai kurie b\u0117gikai mano, kad ap\u0161ilimui u\u017etenka greitai pasivaik\u0161\u010dioti ar pab\u0117gioti, pavyzd\u017eiui, 5 minutes arba 1-2 km, ir i\u0161 karto pereina prie pagrindin\u0117s treniruot\u0117s. Deja, tai da\u017enai baigiasi ma\u017eesniu komfortu per tikr\u0105j\u012f treniruo\u010di\u0173 etap\u0105, nepatenkinamais rezultatais, d\u0117l kuri\u0173 atsiranda nusivylimas, arba, galiausiai, trauma ar su\u017eeidimu, kuris apriboja judesi\u0173 amplitud\u0119 ar net kuriam laikui i\u0161veda b\u0117gik\u0105 i\u0161 treniruo\u010di\u0173 ciklo. Prad\u0117dami b\u0117gim\u0105 ar intervalin\u012f b\u0117gim\u0105 be ap\u0161ilimo, padidinate raumen\u0173 (pvz., \u017eando) ar Achilo sausgysl\u0117s u\u017edegimo (skausmas atsiranda blauzdos srityje) rizik\u0105. Kad to i\u0161vengtum\u0117te, visada veikia prad\u0117kite nuo tinkamo k\u016bno paruo\u0161imo, nepriklausomai nuo to, kok\u012f atstum\u0105 norite b\u0117gti, kiek laiko ketinate skirti treniruot\u0117ms ir kokia forma (b\u0117gimas, intervalai, sprintas, b\u0117gimas, maratonas ir t. t.).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e2889b7.png\" alt=\"Du \u017emon\u0117s b\u0117gioja su vandens buteliais rankose\" width=\"816\" height=\"426\" \/><\/p>\n<p>Kaip matyti i\u0161 pavadinimo, ap\u0161ilimo tikslas &#8211; pakelti raumen\u0173 temperat\u016br\u0105, palaipsniui didinant j\u0173 kraujotak\u0105. Taip raumenys tampa atsparesni ir pasiruo\u0161\u0119 atlikti reikiam\u0105 darb\u0105. Geresn\u0117 kraujotaka padeda pagreitinti \u0161irdies ritm\u0105, o tai savo ruo\u017etu padeda padidinti VO2 max (deguonies lubas) &#8211; did\u017eiausi\u0105 deguonies kiek\u012f, kur\u012f organizmas gali sunaudoti fizinio kr\u016bvio metu. Geresnis organizmo apr\u016bpinimas deguonimi rei\u0161kia greitesn\u012f b\u0117gim\u0105. Be to, ap\u0161ilimo pratimai padeda suaktyvinti nervinius ry\u0161ius tarp smegen\u0173 ir raumen\u0173, tod\u0117l pager\u0117ja raumen\u0173 susitraukimas ir j\u0117ga. Be to, jie pagerins klubo, kelio ir \u010diurnos s\u0105nario judesi\u0173 amplitud\u0119, rai\u0161\u010diai ir sausgysl\u0117s taps lankstesni, o k\u016bnas lankstesnis ir judresnis.<\/p>\n<p>D\u0117l to ap\u0161ilimo <a href=\"https:\/\/sportano.lt\/sportas\/begimas\" target=\"_blank\" rel=\"noopener\"><strong>b\u0117gimas<\/strong> <\/a>tampa lengvesnis, patogesnis ir saugesnis. \u012e\u0161il\u0119 raumenys ir jungiamieji audiniai yra ma\u017eiau link\u0119 \u012f traumas. Papildoma ap\u0161ilimo nauda yra ta, kad galite b\u0117gti \u0161iek tiek grei\u010diau ir ilgiau, neb\u016btinai didindami treniruot\u0117s intensyvum\u0105, taip padidindami savo darbingum\u0105 ir pasinaudodami fizinio aktyvumo teikiama nauda. Be to, atlikdami ap\u0161ilimo proced\u016br\u0105 galite suma\u017einti streso lyg\u012f, susijus\u012f su dalyvavimu b\u0117gimo var\u017eybose, &#8211; perkeliant d\u0117mes\u012f \u012f pa\u017e\u012fstamus pratimus, galite atsipalaiduoti ir \u012fgyti pasitik\u0117jimo savimi prie\u0161 var\u017eybas.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e41bba7.png\" alt=\"Du \u017emon\u0117s atlieka tempimo pratimus d\u0117v\u0117dami sportba\u010dius\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas prie\u0161 b\u0117gim\u0105?<\/h2>\n<p>Prie\u0161 prad\u0117dami b\u0117gioti, atlikite dinamin\u012f ap\u0161ilim\u0105, kur\u012f sudaro dvi dalys:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>bendras &#8211; <\/strong>skirtas k\u016bno temperat\u016brai pakelti ir kraujo tek\u0117jimui \u012f raumenis padidinti, kad \u012f raumenis b\u016bt\u0173 geriau tiekiamas deguonis ir maistin\u0117s med\u017eiagos. Tai tur\u0117t\u0173 b\u016bti ma\u017eo ar vidutinio intensyvumo fiziniai pratimai, pavyzd\u017eiui, greitas \u0117jimas, b\u0117gimas vietoje ir pan. Taip pat galite u\u017esiimti b\u0117gimo takeliu, va\u017eiuoti dvira\u010diu stacionarus dviratis arba \u0161okin\u0117jimas per virvut\u0119;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>specializuotas &#8211; <\/strong>Daugiausia d\u0117mesio skiriama nerv\u0173 sistemos veikimui ir judesi\u0173 diapazono gerinimui. J\u012f sudaro pratimai, atspindintys b\u0117gimo metu atliekamus judesius, pavyzd\u017eiui, lenkimai, \u017eingsniavimas, koj\u0173 tempimas, liemens sukimas ir kt.<\/p>\n<\/li>\n<\/ul>\n<h3>Kiek laiko tur\u0117t\u0173 trukti ap\u0161ilimas?<\/h3>\n<p>Geras ap\u0161ilimas tur\u0117t\u0173 trukti bent 5-10 minu\u010di\u0173, kad kraujas \u012fsib\u0117g\u0117t\u0173 ir raumenys su\u0161ilt\u0173, ir turi b\u016bti skirtas visoms pagrindin\u0117ms raumen\u0173 grup\u0117ms, kurios dalyvaus treniruot\u0117je. Ta\u010diau galutinei b\u0117gimo ap\u0161ilimo trukmei ir intensyvumui \u012ftakos turi daug veiksni\u0173, \u012fskaitant: fizinio pasirengimo lyg\u012f, treniruo\u010di\u0173 intensyvum\u0105, temperat\u016br\u0105 lauke ar sporto sal\u0117je, d\u0117vim\u0173 drabu\u017ei\u0173 sluoksni\u0173 skai\u010di\u0173, asmeninius pageidavimus. Bendra taisykl\u0117: kuo intensyvesn\u0117 planuojama treniruot\u0117, tuo ilgesnis tur\u0117t\u0173 b\u016bti ap\u0161ilimas. Prie\u0161 intervalus ar sprintus naudinga 10-15 minu\u010di\u0173 trukm\u0117s ap\u0161ilimas, \u012f kur\u012f tur\u0117tum\u0117te \u012ftraukti i\u0161puolius, t. y. dinaminio b\u0117gimo 50-100 metr\u0173 atkarpas, atliekamas, pavyzd\u017eiui, 70-80 proc. savo paj\u0117gumo. Jei var\u017eot\u0117s 5 kilometr\u0173 ar ilgesn\u0117se distancijose, ap\u0161ilim\u0105 tur\u0117tum\u0117te prad\u0117ti likus 40-60 minu\u010di\u0173 iki starto. Galite skirti ma\u017eiau laiko pasiruo\u0161imui treniruot\u0117ms neskubant arba vidutiniu tempu, pavyzd\u017eiui, b\u0117gimui, b\u0117giojimui. Siekdami geriausi\u0173 rezultat\u0173, prad\u0117kite nuo l\u0117t\u0173 judesi\u0173, kad laikui b\u0117gant padidintum\u0117te temp\u0105.<\/p>\n<h3>Ar prasminga prie\u0161 b\u0117gim\u0105 pasitempti?<\/h3>\n<p>B\u0117gimo ap\u0161ilimo metu venkite statinio tempimo, t. y. pratim\u0173, kuri\u0173 metu judesys sustabdomas kelioms sekund\u0117ms ar de\u0161imtims sekund\u017ei\u0173. Ypa\u010d netempkite raumen\u0173, kurie tokiu b\u016bdu n\u0117ra ap\u0161il\u0119, nes gali baigtis trauma, pavyzd\u017eiui, ply\u0161imu. Statin\u012f tempim\u0105 naudokite po pratyb\u0173 arba kaip atskiro treniruo\u010di\u0173 bloko dal\u012f. B\u0117gimo ap\u0161ilimo metu u\u017ed\u0117kite dinamin\u012f tempim\u0105, kuris atkartoja treniruot\u0117s metu atliekamus judesius. Tai pagerins judesi\u0173 amplitud\u0119, pad\u0117s i\u0161vengti traum\u0173 ir tur\u0117s teigiam\u0105 poveik\u012f treniruo\u010di\u0173 kokybei.<\/p>\n<p>Daugiau apie statin\u012f tempim\u0105 skaitykite m\u016bs\u0173 vadove: <a href=\"https:\/\/sportano.lt\/blog\/tempimas-po-treniruotes-kodel-jis-toks-svarbus-raumenu-tempimo-po-jegos-ir-kardio-treniruociu-nauda-poveikis-ir-pratimu-rinkiniai\/\" target=\"_blank\" rel=\"noopener\"><u>Tempimas po treniruot\u0117s<\/u><\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/01\/gdi-63c6b2e5d9197.png\" alt=\"Sportininkai demonstruoja nauj\u0105 treniruo\u010di\u0173 aprang\u0105 lauke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>10 ap\u0161ilimo pratim\u0173 pradedantiesiems ir pa\u017eengusiems b\u0117gikams<\/h2>\n<p>Po bendrosios ap\u0161ilimo dalies atlikite \u0161iuos pratimus, kiekvienam pratimui skirdami 45-60 sekund\u017ei\u0173. Sutelkite d\u0117mes\u012f \u012f taisykling\u0105 technik\u0105, tik kai jausit\u0117s u\u017etikrintai atlikdami pratim\u0105, galite didinti temp\u0105 arba prid\u0117ti daugiau judesi\u0173. Pateikiame 10 m\u016bs\u0173 si\u016blom\u0173 ap\u0161ilimo pratim\u0173 pradedantiesiems b\u0117gikams.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"1\">\n<li>\n<h3>PAKAITINIAI RANK\u0172 RATAI<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas: <\/strong>Pastatykite kojas klub\u0173 plo\u010dio atstumu. De\u0161ine ranka pereikite \u012f priek\u012f. Tuo pa\u010diu metu prad\u0117kite daryti pla\u010dius kair\u0117s rankos ratus atgal. Atlikite 10 pakartojim\u0173 ir keiskite rank\u0173 krypt\u012f &#8211; kaire ranka pirmyn, de\u0161ine atgal.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"2\">\n<li>\n<h3>\u0160ONINIS PRIT\u016aPIMAS\/\u0160ONINIS PRIT\u016aPIMAS<\/h3>\n<\/li>\n<\/ol>\n<p>Nors b\u0117gdami daugiausia judate \u012f priek\u012f, atlikdami \u0161\u012f pratim\u0105 sustiprinsite s\u0117dmenis, mobilizuosite klubus, kelius ir kulk\u0161nis.<\/p>\n<p><strong>Veikimas: <\/strong>Stov\u0117kite siaurai &#8211; p\u0117dos glaud\u017eiai viena prie kitos, koj\u0173 pir\u0161tai \u0161iek tiek nukreipti \u012f i\u0161or\u0119. Pritraukite mentes prie stuburo ir \u017eemyn, kad i\u0161tiesintum\u0117te nugar\u0105. \u017dingsnis \u012f de\u0161in\u0119 pus\u0119<strong>, <\/strong>Atstumkite klubus atgal ir tuo pa\u010diu metu sulenkite de\u0161in\u012fj\u012f kel\u012f, kad gal\u0117tum\u0117te prit\u016bpti, o kair\u0119 koj\u0105 palikite tiesi\u0105. Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir pakartokite judes\u012f \u012f kair\u0119 pus\u0119. Atlikite po 10 pakartojim\u0173 su kiekviena koja.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to: Side Squats | Squats Varianten richtig ausf\u00fchren\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UqOsFIPaE-s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"3\">\n<li>\n<h3>KOJ\u0172 SVYRAVIMAI PIRMYN, ATGAL IR \u012e \u0160ONUS<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas:<\/strong> Atsistokite prie sienos ir atsiremkite \u012f j\u0105 rankomis pe\u010di\u0173 auk\u0161tyje (lengvesnis variantas) arba atsistokite pe\u010di\u0173 plotyje be atramos (sud\u0117tingesnis variantas). \u0160iek tiek sulenkite de\u0161in\u0119 koj\u0105 per kel\u012f ir prad\u0117kite atlikti \u0161oninius svyravimus. Atlikite po 10-12 kiekvieno judesio pakartojim\u0173 ir pereikite \u012f kair\u012fj\u012f \u0161on\u0105. Tada atsistokite de\u0161iniuoju \u0161onu prie sienos ir prad\u0117kite daryti \u0161uolius kojomis pirmyn ir atgal. Pasikeiskite pus\u0117mis ir atlikite tiek pat pakartojim\u0173 kita koja.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"4\">\n<li>\n<h3>KELI\u0172 TRAUKIMAS IR PIR\u0160T\u0172 ST\u016aMIMAS (KELI\u0172 APKABINIMAS)<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas:<\/strong> \u017dygiuodami pakaitomis pritraukite kelius prie kr\u016btin\u0117s &#8211; 1-2 sekundes sulaikykite koj\u0105 po keliu, tuo pat metu pakildami ant koj\u0173 pir\u0161t\u0173.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"5\">\n<li>\n<h3>APSISUKIMAI IR PRISITRAUKIMAI<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Pasirodo: <\/strong>Pastatykite kojas klub\u0173 plo\u010dio atstumu. Atsiremkite rankomis \u012f klubus arba aktyviai dirbkite rankomis (prie\u0161inga ranka su koja). \u017denkite \u017eingsn\u012f atgal ir sulenkite koj\u0105 per kel\u012f taip, kad ji b\u016bt\u0173 \u017eemai vir\u0161 \u0161oki\u0173 aik\u0161tel\u0117s. Nei\u0161lenkite apatin\u0117s nugaros dalies. Steb\u0117kite, kad priekinis kelis nei\u0161l\u012fst\u0173 toliau nei vir\u0161 kulk\u0161nies (\u017ei\u016brint i\u0161 vir\u0161aus). Gr\u012f\u017ekite atgal ir atlikite pratim\u0105 kita koja.<\/p>\n<p><strong>&#8222;Stepping out&#8221; pasirodymas:<\/strong> Pastatykite kojas klub\u0173 plo\u010dio atstumu. Rankas pad\u0117kite ant klub\u0173 arba aktyviai dirbkite rankomis (prie\u0161inga ranka su koja). \u017denkite \u017eingsn\u012f \u012f priek\u012f, nuleisdami galin\u012f kel\u012f kuo \u017eemiau. Venkite i\u0161lenkti apatin\u0119 nugaros dal\u012f ir priekin\u012f kel\u012f pervesti per pir\u0161tus (\u017ei\u016brint i\u0161 vir\u0161aus, kelias turi b\u016bti auk\u0161\u010diau kulk\u0161nies). Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir t\u0105 pat\u012f pakartokite kitai kojai.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"6\">\n<li>\n<h3>SKIP A ir C<\/h3>\n<\/li>\n<\/ol>\n<p>Skip A &#8211; tai auk\u0161tas keli\u0173 pak\u0117limas link kr\u016btin\u0117s nejudriame b\u0117gime, o Skip C &#8211; tai kulno prisilietimas prie s\u0117dmen\u0173.<\/p>\n<p><strong>Praleisti A pasirodym\u0105: <\/strong>Pastatykite kojas klub\u0173 plo\u010dio atstumu ir prad\u0117kite tolygiai b\u0117gti vietoje, keldami kel\u012f auk\u0161tai \u012f or\u0105. Nepamir\u0161kite kaitalioti rank\u0173.<\/p>\n<p><strong>Praleisti C veikim\u0105:<\/strong> Pastatykite kojas klub\u0173 plo\u010dio atstumu ir prad\u0117kite tolygiai b\u0117gti vietoje sulenkdami koj\u0105 per kel\u012f ir nukreipdami kuln\u0105 \u012f s\u0117dmenis. Tai i\u0161tempia kojas ir padeda ap\u0161ilti pagrindiniams b\u0117gimo raumenims.<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"7\">\n<li>\n<h3>KELIO APVERTIMAS JUDANT<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas:<\/strong> Tolygiai \u017eygiuodami pirmyn, kas \u017eingsn\u012f pakaitomis kelkite kel\u012f link klubo ir atlikite inversijos judes\u012f (kelias turi eiti \u012f \u0161on\u0105 ir atgal).<\/p>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"8\">\n<li>\n<h3>MIR\u0118S VABALAS)<\/h3>\n<\/li>\n<\/ol>\n<p>&#8222;Dead Bug&#8221; yra puikus pratimas, kuris suaktyvina giliuosius raumenis, tod\u0117l gal\u0117site i\u0161laikyti taisykling\u0105 b\u0117gimo laikysen\u0105 ir suma\u017einti apatin\u0117s nugaros dalies apkrov\u0105.<\/p>\n<p><strong>Veikimas:<\/strong> Atsigulkite ant nugaros ant kilim\u0117lio. Pakelkite kojas ir sulenkite jas per kelius taip, kad jos b\u016bt\u0173 vir\u0161 klub\u0173 smaigali\u0173. I\u0161tiesinkite rankas ir pad\u0117kite jas vir\u0161 kr\u016btin\u0117s. Prispauskite apatin\u0119 nugaros dal\u012f prie kilim\u0117lio, nukreipdami bambos link stuburo. \u0160i\u0105 nugaros pad\u0117t\u012f i\u0161laikykite viso pratimo metu. I\u0161tiesinkite de\u0161in\u0119 koj\u0105 ir nuleiskite j\u0105 kuo \u017eemiau, kol gal\u0117site i\u0161laikyti juosmens srit\u012f nuo parketo, tuo pat metu kair\u0119 rank\u0105 nuleiskite u\u017e sav\u0119s link grind\u0173 tiek, kiek tai patogu. Sustabdykite judes\u012f 1-3 sekund\u0117ms ir prad\u0117kite gr\u012f\u017eti vienu metu keldami rank\u0105 ir koj\u0105 atgal \u012f pradin\u0119 pad\u0117t\u012f. Pakartokite su kaire ranka ir de\u0161ine koja. Tai vienas pakartojimas.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"The Dead Bug Exercise: A Core Muscle Exercise to Strengthen Low Back and Abs - BackandNeck.ca\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LrvQ5deTBMY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"9\">\n<li>\n<h3>ALPINISTAS<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas:<\/strong> U\u017eimkite auk\u0161t\u0105 lentos pad\u0117t\u012f &#8211; rankos po pe\u010diais, p\u0117dos klub\u0173 plotyje, bamba priglausta prie stuburo, nugara tiesi, s\u0117dmenys \u012ftempti (k\u016bnas turi sudaryti vien\u0105 linij\u0105). B\u0117gdami (lengvesnis variantas &#8211; eidami, vidutinio sunkumo &#8211; \u0161okin\u0117dami) pakaitomis traukite kelius prie kr\u016btin\u0117s.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Mountain Climber\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C_DXQ3Eer_E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<ol class=\"parent-of-h3 eob-header-list\" start=\"10\">\n<li>\n<h3>ME\u0160KOS LENTA + LYDEKOS LENTA<\/h3>\n<\/li>\n<\/ol>\n<p><strong>Veikimas: <\/strong>Atsis\u0117skite \u012f atramin\u012f \u012ft\u016bpst\u0105 &#8211; keliai klub\u0173 plo\u010dio, rankos po pe\u010diais. \u012etempkite pilvo raumenis ir s\u0117dmenis. Kelkite kelius \u017eemai vir\u0161 \u0161oki\u0173 grind\u0173. Tada pakelkite klubus auk\u0161tyn, kad k\u016bnas primint\u0173 V raid\u0119.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"Bear Plank Pulse and Pike\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8-WOBpdOwdY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 yra gera praktika, kuri ne tik suma\u017eins traum\u0173 rizik\u0105, bet ir pagerins treniruo\u010di\u0173 rezultatus. Jei ne\u017einote, kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas prie\u0161 b\u0117gim\u0105, perskaitykite m\u016bs\u0173 patarimus ir su\u017einokite apie pavyzdinius ap\u0161ilimo pratimus pradedantiesiems ir I\u0161pl\u0117stin\u0117 b\u0117gikai. Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 &#8211; kas tai lemia? \u012eprastos prie\u017eastys, d\u0117l kuri\u0173 pamir\u0161tamas tinkamas ap\u0161ilimas, yra ribotas [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-1053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-begimas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ap\u0161ilimas prie\u0161 b\u0117gim\u0105: kaip jis tur\u0117t\u0173 atrodyti ir kiek laiko trukti? 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Jei ne\u017einote, kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas prie\u0161 b\u0117gim\u0105, perskaitykite m\u016bs\u0173 patarimus ir su\u017einokite apie pavyzdinius ap\u0161ilimo pratimus pradedantiesiems ir I\u0161pl\u0117stin\u0117 b\u0117gikai. Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 &#8211; kas tai lemia? \u012eprastos prie\u017eastys, d\u0117l kuri\u0173 pamir\u0161tamas tinkamas ap\u0161ilimas, yra ribotas [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.lt\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-07T07:29:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-24T08:58:30+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/gdi-63c6b2e7aaae4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minut\u0117s\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ap\u0161ilimas prie\u0161 b\u0117gim\u0105: kaip jis tur\u0117t\u0173 atrodyti ir kiek laiko trukti? Ap\u0161ilimo pratimai pradedantiesiems ir pa\u017eengusiems b\u0117gikams - sportano.lt","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/","og_locale":"lt_LT","og_type":"article","og_title":"Ap\u0161ilimas prie\u0161 b\u0117gim\u0105: kaip jis tur\u0117t\u0173 atrodyti ir kiek laiko trukti? Ap\u0161ilimo pratimai pradedantiesiems ir pa\u017eengusiems b\u0117gikams - sportano.lt","og_description":"Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 yra gera praktika, kuri ne tik suma\u017eins traum\u0173 rizik\u0105, bet ir pagerins treniruo\u010di\u0173 rezultatus. Jei ne\u017einote, kaip tur\u0117t\u0173 atrodyti tinkamas ap\u0161ilimas prie\u0161 b\u0117gim\u0105, perskaitykite m\u016bs\u0173 patarimus ir su\u017einokite apie pavyzdinius ap\u0161ilimo pratimus pradedantiesiems ir I\u0161pl\u0117stin\u0117 b\u0117gikai. Ap\u0161ilimas prie\u0161 b\u0117gim\u0105 &#8211; kas tai lemia? \u012eprastos prie\u017eastys, d\u0117l kuri\u0173 pamir\u0161tamas tinkamas ap\u0161ilimas, yra ribotas [&hellip;]","og_url":"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/","og_site_name":"sportano.lt","article_published_time":"2024-03-07T07:29:17+00:00","article_modified_time":"2025-07-24T08:58:30+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/gdi-63c6b2e7aaae4.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Sylwia Stwora-Petela","Est. reading time":"9 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/#article","isPartOf":{"@id":"https:\/\/sportano.lt\/blog\/apsilimas-pries-begima-kaip-jis-turetu-atrodyti-ir-kiek-laiko-trukti-apsilimo-pratimai-pradedantiesiems-ir-pazengusiems-begikams\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.lt\/blog\/#\/schema\/person\/84f14bf15a7dbde4939184bef30615a1"},"headline":"Ap\u0161ilimas prie\u0161 b\u0117gim\u0105: kaip jis tur\u0117t\u0173 atrodyti ir kiek laiko trukti? 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