{"id":1284,"date":"2024-03-07T14:42:43","date_gmt":"2024-03-07T14:42:43","guid":{"rendered":"https:\/\/sportano.lt\/blog\/?p=1284"},"modified":"2025-07-25T08:09:52","modified_gmt":"2025-07-25T08:09:52","slug":"praleidimas-ka-jis-daro-kokie-raumenys-veikia-ir-ar-del-to-krenta-svoris-poveikis-ir-figuros-metamorfozes-pries-ir-po","status":"publish","type":"post","link":"https:\/\/sportano.lt\/blog\/praleidimas-ka-jis-daro-kokie-raumenys-veikia-ir-ar-del-to-krenta-svoris-poveikis-ir-figuros-metamorfozes-pries-ir-po\/","title":{"rendered":"Praleidimas: k\u0105 jis daro, kokie raumenys veikia ir ar d\u0117l to krenta svoris? Poveikis ir fig\u016bros metamorfoz\u0117s prie\u0161 ir po"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Prisimenate, kaip vaikyst\u0117je buvo smagu \u0161okin\u0117ti per virvut\u0119? Jei norite numesti svorio ir i\u0161ry\u0161kinti fig\u016br\u0105, verta dar kart\u0105 prisiminti \u0161\u012f nepastebim\u0105 daikt\u0105. Su\u017einokite, kokie raumenys dirba \u0161okin\u0117jant ir k\u0105 gausite i\u0161 \u0161okin\u0117jimo pratim\u0173.<\/strong><\/p>\n<h2>Praleidimas: kod\u0117l reikia statyti ant \u0161ios r\u016b\u0161ies pratim\u0173?<\/h2>\n<p style=\"text-align: start;\">\u0160okin\u0117jimo virv\u0119 verta rinktis d\u0117l paprastos \u0161ios priemon\u0117s konstrukcijos &#8211; tai virv\u0117, pagaminta i\u0161 plastiko, virvi\u0173, metalo ir kankor\u0117\u017ei\u0173, u\u017esibaigianti dviem metalin\u0117mis, medin\u0117mis, putplas\u010dio ir PVC rankenomis, kurios leid\u017eia jai laisvai suktis. D\u0117l kompakti\u0161ko dyd\u017eio j\u012f lengva transportuoti ir laikyti, tod\u0117l j\u012f galima <strong>mokymas bet kuriuo metu ir bet kur<\/strong>. \u0160okin\u0117ti gali beveik visi, nepriklausomai nuo am\u017eiaus ar fizinio pasirengimo lygio. Kontraindikacijos \u0161uoliuoti, be kita ko, yra: didelis antsvoris, nutukimas arba keli\u0173 skausmas.<\/p>\n<p style=\"text-align: start;\"><strong>Praleid\u017eiant<\/strong> Jis pla\u010diai naudojamas koviniame sporte (daugiausia boksinink\u0173) ir crossfite, nes leid\u017eia <strong>fitneso treniruot\u0117s, kurios puikiai tinka palaikyti form\u0105 ir pagerinti vikrum\u0105 bei \u0161oklum\u0105. <\/strong>Sportininkai, b\u0117gikai ar komandini\u0173 sporto \u0161ak\u0173 \u017eaid\u0117jai taip pat \u012ftraukia j\u012f \u012f savo treniruo\u010di\u0173 plan\u0105. \u0160is nedidelis gimnastikos prietaisas leid\u017eia atlikti <strong>kardio treniruot\u0117<\/strong> Dar vadinama aerobine, aerobine arba i\u0161tverm\u0117s mank\u0161ta (dirbate nepertraukiamai ne trumpiau kaip 30 minu\u010di\u0173 pastoviu 60-70 proc. \u0161irdies susitraukim\u0173 da\u017eniu), per kuri\u0105 <strong>pagerinti bendr\u0105 fizin\u0119 b\u016bkl\u0119, deginti k\u016bno riebalus ir numesti svorio.<\/strong><\/p>\n<p style=\"text-align: start;\">Naudodami praleidimo funkcij\u0105 galite <strong>intervalin\u0117 treniruot\u0117<\/strong>, t. y. kaitalioti labai intensyvias pratybas su poilsio pertraukomis ir taip <strong>skatina med\u017eiag\u0173 apykait\u0105<\/strong>. Pavyzd\u017eiui, 30 sekund\u017ei\u0173 galite \u0161okin\u0117ti labai greitai, tada minut\u0119 \u0161okin\u0117ti l\u0117tai ir pails\u0117ti. \u0160uoliukai taip pat tinka kaip ap\u0161ilimo b\u016bdas prie\u0161 kitas treniruotes, pvz., j\u0117gos, b\u0117gimo ar bendr\u0105sias treniruotes, arba kaip grandin\u0117s ar pliometrin\u0117s treniruot\u0117s dalis.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/J5ZQAimpWn2NrGyZW3O2YBReoMv6klHH_EvTlSssw8mrJ3ncBqOZVDO35rDuXjWAqZ5LH7z2tTrvLoOfXV5Gkfyn0KJpLydmPKzVcwxP09-QVdzco803mJJrFYlw5OqbDGLgDyoRjqimLAACvBy1kzjPt7hOoQHG-M0YA0A.tmp_.png\" alt=\"Asmuo laiko \u0161okdyn\u0119 aktyviai sportuodamas lauke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Kokia yra praleidimo nauda? Poveikis ir nauda sveikatai<\/h2>\n<p style=\"text-align: start;\">Didel\u0117s \u0161uoli\u0173 pratim\u0173 galimyb\u0117s (pvz., \u0161uoliai viena koja, dviem kojomis, vaik\u0173 \u0161uoliai, a\u0161tuoniuk\u0117s, \u0161uoliai iki keli\u0173) ir pratim\u0173 intensyvumas leid\u017eia <strong>sistemingas mokymas turi daug privalum\u0173 tiek fizinei, tiek psichinei sveikatai.<\/strong>\u00a0K\u0105 suteikia praleidimas:<\/p>\n<ul>\n<li style=\"text-align: start;\">gerina bendr\u0105 b\u016bkl\u0119;<\/li>\n<li style=\"text-align: start;\">stiprina raumenis;<\/li>\n<li style=\"text-align: start;\">gerina \u0161irdies ir kraujotakos sistemos veikl\u0105;<\/li>\n<li style=\"text-align: start;\">didina kv\u0117pavimo paj\u0117gum\u0105 ir plau\u010di\u0173 talp\u0105;<\/li>\n<li style=\"text-align: start;\">gerina koordinacij\u0105 ir stabilizacij\u0105;<\/li>\n<li style=\"text-align: start;\">ugdo greit\u012f ir vikrum\u0105;<\/li>\n<li style=\"text-align: start;\">didina s\u0105nari\u0173 ir rai\u0161\u010di\u0173, ypa\u010d kulk\u0161ni\u0173 ir keli\u0173, lankstum\u0105;<\/li>\n<li style=\"text-align: start;\">stiprina kaulus ir didina kaul\u0173 tank\u012f, tod\u0117l atitolina osteoporoz\u0117s atsiradim\u0105 arba suma\u017eina jos rizik\u0105;<\/li>\n<li style=\"text-align: start;\">skatina med\u017eiag\u0173 apykait\u0105;<\/li>\n<li style=\"text-align: start;\">ma\u017eina k\u016bno riebal\u0173 kiek\u012f;<\/li>\n<li style=\"text-align: start;\">pagreitina toksin\u0173 \u0161alinim\u0105 i\u0161 organizmo;<\/li>\n<li style=\"text-align: start;\">oda tampa elastingesn\u0117 ir stangresn\u0117, pager\u0117ja jos i\u0161vaizda;<\/li>\n<li style=\"text-align: start;\">gerina savijaut\u0105;<\/li>\n<li style=\"text-align: start;\">ma\u017eina stres\u0105;<\/li>\n<li style=\"text-align: start;\">gerina savivert\u0119, nes kei\u010dia odos ir fig\u016bros i\u0161vaizd\u0105.<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><strong>Vos po 10 minu\u010di\u0173 kasdien dvi savaites praleisite praleisdami dvi minutes, ir jau gal\u0117site pasteb\u0117ti pirmuosius rezultatus &#8211; pager\u0117s j\u016bs\u0173 i\u0161tverm\u0117, darbingumas ir odos i\u0161vaizda.\u00a0<\/strong><\/p>\n<p style=\"text-align: start;\">\u0160uoli\u0173 su \u0161okdyne pratim\u0173 veiksmingumas taip pat priklauso nuo pasirinkto \u0161uoli\u0173 su \u0161okdyne ilgio (kai stovite aparato viduryje, rankenos turi siekti pa\u017east\u0173 auk\u0161t\u012f) ir technikos. Suimkite \u0161okin\u0117jimo virv\u0117s rankenas ir pastatykite jas pe\u010di\u0173 plotyje. \u0160iek tiek sulenkite rankas per alk\u016bnes, pe\u010dius laikykite arti liemens. Patraukite mentes link stuburo ir \u017eemyn, \u0161iek tiek sulenkite kojas per kelius. Stenkit\u0117s nusileisti ant vidurio p\u0117dos priekin\u0117s dalies, kulno nespauskite \u017eemyn. Pritaikykite \u0161uoli\u0173 temp\u0105 ir da\u017enum\u0105 pagal savo galimybes ir poreikius.<\/p>\n<h2>Kokie raumenys dirba \u0161okin\u0117jant ant \u0161okdyn\u0117s?<\/h2>\n<p style=\"text-align: start;\">\u0160uoliukai su kartimi \u012ftraukia beveik vis\u0105 k\u016bn\u0105, tod\u0117l tai yra visapusi\u0161ka treniruot\u0117, kuri ne tik padeda pasiekti liekn\u0105 fig\u016br\u0105, bet ir lavina bei stiprina atskiras raumen\u0173 sritis.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/9nAuRUOQqTJbFAZtcAMTRevIIEUbKjwvPHSmPm9Zeev67NtVDEPW8gTXzHCqdPhQta0tEpQHdsedBAn1Nualwl-NC78uTSaqrM5UwdfFpbjMLUZU4ORPlGPZuOtEeqZUdV3nU0xk54aEluXsV6revZJzZ8Of8XG-lvnYSl.tmp_.png\" alt=\"Asmuo naudoja \u0161okdyn\u0119 sportuojant lauke\" width=\"816\" height=\"426\" \/><\/p>\n<h3>\u0160launys ir s\u0117dmenys<\/h3>\n<p style=\"text-align: start;\">Kardio treniruo\u010di\u0173 metu padid\u0117ja audini\u0173 ir l\u0105steli\u0173 apr\u016bpinimas deguonimi ir pager\u0117ja kraujotaka, tod\u0117l oda tampa elastingesn\u0117. Reguliarus \u0161okin\u0117jimas padeda ma\u017einti celiulit\u0105, taip pat stangrina s\u0117dmenis ir gerina j\u0173 form\u0105. Pakaitiniai \u0161uoliukai su \u0161okdyn\u0117mis arba \u0161uoliukai su \u0161okdyn\u0117mis \u012fdarbina vidines \u0161laun\u0173 dalis, tod\u0117l jos tampa lieknesn\u0117s.<\/p>\n<h3>Alk\u016bn\u0117s<\/h3>\n<p style=\"text-align: start;\">\u0160uoliukai atliekami nedideliame auk\u0161tyje, kad b\u016bt\u0173 skatinamas blauzd\u0173 liekn\u0117jimas ir dailinimas. Nuog\u0105stavimai, kad \u0161okdyn\u0117s pernelyg i\u0161vystys blauzdas, n\u0117ra visi\u0161kai teisingi. D\u0117l intensyvi\u0173 treniruo\u010di\u0173 galite pasteb\u0117ti \u0161iek tiek padid\u0117jusi\u0105 blauzd\u0173 apimt\u012f, ta\u010diau \u0161is poveikis truks neilgai &#8211; jis i\u0161nyks susikaupus vandens ir atsiradus skausmui.<\/p>\n<h3>Pilvas<\/h3>\n<p style=\"text-align: start;\">\u0160okin\u0117jant su <a href=\"https:\/\/sportano.lt\/mokymo-reikmenys\/sokdynes\" target=\"_blank\" rel=\"noopener\"><strong>\u0161okdyne<\/strong> <\/a>pilvo raumenys padeda i\u0161laikyti liemens stabilum\u0105 ir ger\u0105 pusiausvyr\u0105. Jie taip pat atsakingi u\u017e taisykling\u0105 laikysen\u0105 \u0161uoliuojant ir nusileid\u017eiant, tod\u0117l reguliarios treniruot\u0117s padeda liekninti liemen\u012f ir stiprinti \u012fstri\u017einius ir tiesiuosius pilvo raumenis.<\/p>\n<h3>Ginklai<\/h3>\n<p style=\"text-align: start;\">Kai reguliariai treniruojat\u0117s su \u0161okdyne, j\u016bs\u0173 rank\u0173 ir dilbi\u0173 raumenys \u012fgauna daugiau j\u0117gos ir gra\u017ei\u0173 kont\u016br\u0173. Taip yra tod\u0117l, kad b\u016btent rankos i\u0161judina \u0161\u012f gimnastikos prietais\u0105 ir yra atsakingos u\u017e lyno jud\u0117jimo greit\u012f ir diapazon\u0105. Sukamasis judesys daugiausia \u012ftraukia dvigalvius raumenis, ta\u010diau jis taip pat daro teigiam\u0105 poveik\u012f tricepso i\u0161vaizdai, gerina j\u0173 stangrum\u0105 ir \u0161alina suglebusios odos bei vadinam\u0173j\u0173 pelikan\u0173 problem\u0105. Jei norite dailinti rankas, rinkit\u0117s \u0161okdyn\u0119 su papildomu svoriu.<\/p>\n<h2>Kiek kalorij\u0173 sudeginama \u0161okin\u0117jant?<\/h2>\n<p style=\"text-align: start;\">D\u0117l didelio pratim\u0173 intensyvumo \u0161okin\u0117jant galima sudeginti daug kalorij\u0173. Tiesiog . <strong>30 minu\u010di\u0173 treniruot\u0117s<\/strong>, atsikratyti <strong>300-500 kcal<\/strong>, o tai rei\u0161kia, kad per <strong>Per 1 minut\u0119 netenkama 10-16 kcal<\/strong>. Palyginimui, pusvaland\u012f trunkantys intensyv\u016bs aerobikos u\u017esi\u0117mimai turi apie 250 kcal ma\u017eiau, b\u0117gimas 9,5-10 km\/val. grei\u010diu &#8211; 320-370 kcal, treniruot\u0117s irkluotojai va\u017eiuojant greitu tempu &#8211; apie 300-330 kcal, o va\u017eiuojant dvira\u010diu 15-20 km\/h grei\u010diu &#8211; 250-300 kcal.<\/p>\n<p style=\"text-align: start;\">Verta prisiminti, kad galutinis rezultatas priklauso nuo daugelio veiksni\u0173, \u012fskaitant am\u017ei\u0173, svor\u012f, \u016bg\u012f, lyt\u012f, fizinio kr\u016bvio intensyvum\u0105 ir net nuo to, kokios b\u016bkl\u0117s esate konkre\u010di\u0105 dien\u0105.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/RQHhcUR3wY0W5wB1DSa6mYUu0_2DprQNLpkE9K18kCVY1l7c16WEmYH4kQ2BC5uw27lF1XMeucBpkJeV4EJpPHQw_-fMxU-G-zsSjN10ATtaaCmsLZCZ8f7MLcRo5OSSv1WGTi5rP4H_UzXDHV39mbpFsYZ3Ly0n-zNFTii.tmp_.png\" alt=\"Sporto sal\u0117je \u017emogus \u0161okin\u0117ja per \u0161okdyn\u0119 \u0161alia bokso ringo\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Praleidimas ir svorio metimas: kaip atrodo fig\u016bros keitimas?<\/h2>\n<p style=\"text-align: start;\"><strong>Kad praleidimas b\u016bt\u0173 veiksmingas liekn\u0117jant, be reguliari\u0173 treniruo\u010di\u0173, labai svarbu pasir\u016bpinti, kaip j\u016bs\u0173 mityba ir atsigavimas.<\/strong> Steb\u0117kite savo kalorij\u0173 deficit\u0105 (daugiau informacijos rasite straipsnyje: B\u0117gimo poveikis: kaip ir kiek b\u0117gioti, kad pakeistum\u0117te savo fig\u016br\u0105) ir tinkam\u0105 miego trukm\u0119. Regeneracijos tr\u016bkumas, pernelyg grie\u017eta mityba ir miego problemos stabdo svorio metimo proces\u0105 ir gali duoti prie\u0161ing\u0173 rezultat\u0173.<\/p>\n<p style=\"text-align: start;\"><strong>Silueto metamorfoz\u0117 naudojant \u0161okdyn\u0119<\/strong> tur\u0117t\u0173 b\u016bti gerai suplanuotas. \u0160okin\u0117kite 2-4 kartus per savait\u0119 po 30 minu\u010di\u0173 kaip aerobikos treniruot\u0117s dal\u012f, t. y. pastoviu tempu ir 60-70 % maksimalaus \u0161irdies susitraukim\u0173 da\u017enio (HR max = 220 &#8211; am\u017eius) arba, jei esate pa\u017eeng\u0119s, 2 kartus per savait\u0119 \u012ftraukite intervalines treniruotes.<\/p>\n<p style=\"text-align: start;\">Po m\u0117nesio reguliari\u0173 treniruo\u010di\u0173 suma\u017e\u0117s svoris ir jautri\u0173 sri\u010di\u0173, t. y. \u0161laun\u0173, klub\u0173 ir pilvo, apimtys. Gra\u017eiai i\u0161ry\u0161k\u0117s liemuo, s\u0117dmenys ir blauzdos.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prisimenate, kaip vaikyst\u0117je buvo smagu \u0161okin\u0117ti per virvut\u0119? Jei norite numesti svorio ir i\u0161ry\u0161kinti fig\u016br\u0105, verta dar kart\u0105 prisiminti \u0161\u012f nepastebim\u0105 daikt\u0105. Su\u017einokite, kokie raumenys dirba \u0161okin\u0117jant ir k\u0105 gausite i\u0161 \u0161okin\u0117jimo pratim\u0173. Praleidimas: kod\u0117l reikia statyti ant \u0161ios r\u016b\u0161ies pratim\u0173? \u0160okin\u0117jimo virv\u0119 verta rinktis d\u0117l paprastos \u0161ios priemon\u0117s konstrukcijos &#8211; tai virv\u0117, pagaminta i\u0161 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1291,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-1284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporto-sale-ir-fitnesas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Praleidimas: k\u0105 jis daro, kokie raumenys veikia ir ar d\u0117l to krenta svoris? Poveikis ir fig\u016bros metamorfoz\u0117s prie\u0161 ir po - sportano.lt<\/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:\/\/sportano.lt\/blog\/praleidimas-ka-jis-daro-kokie-raumenys-veikia-ir-ar-del-to-krenta-svoris-poveikis-ir-figuros-metamorfozes-pries-ir-po\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Praleidimas: k\u0105 jis daro, kokie raumenys veikia ir ar d\u0117l to krenta svoris? Poveikis ir fig\u016bros metamorfoz\u0117s prie\u0161 ir po - sportano.lt\" \/>\n<meta property=\"og:description\" content=\"Prisimenate, kaip vaikyst\u0117je buvo smagu \u0161okin\u0117ti per virvut\u0119? Jei norite numesti svorio ir i\u0161ry\u0161kinti fig\u016br\u0105, verta dar kart\u0105 prisiminti \u0161\u012f nepastebim\u0105 daikt\u0105. Su\u017einokite, kokie raumenys dirba \u0161okin\u0117jant ir k\u0105 gausite i\u0161 \u0161okin\u0117jimo pratim\u0173. Praleidimas: kod\u0117l reikia statyti ant \u0161ios r\u016b\u0161ies pratim\u0173? \u0160okin\u0117jimo virv\u0119 verta rinktis d\u0117l paprastos \u0161ios priemon\u0117s konstrukcijos &#8211; tai virv\u0117, pagaminta i\u0161 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.lt\/blog\/praleidimas-ka-jis-daro-kokie-raumenys-veikia-ir-ar-del-to-krenta-svoris-poveikis-ir-figuros-metamorfozes-pries-ir-po\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.lt\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-07T14:42:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-25T08:09:52+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/11HR94k6tlEhXevzM96iwWCynyo01chg7PTjLB1Re7BpKgN-XMVqrABQXifXThxfADlTgUZXkCaokyNy8JMg-Ou8YmC.tmp_.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=\"6 minut\u0117s\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Praleidimas: k\u0105 jis daro, kokie raumenys veikia ir ar d\u0117l to krenta svoris? 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