{"id":3576,"date":"2024-09-26T10:20:44","date_gmt":"2024-09-26T10:20:44","guid":{"rendered":"https:\/\/honorata-skarbek.com\/?p=3576"},"modified":"2024-09-26T10:20:47","modified_gmt":"2024-09-26T10:20:47","slug":"kaip-praktikuoti","status":"publish","type":"post","link":"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/","title":{"rendered":"Kiek kart\u0173 per savait\u0119 mank\u0161tintis? Kaip mank\u0161tintis, atsigavimas po treniruot\u0117s"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a28323f63a46\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Perjungti<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a28323f63a46\" checked aria-label=\"Perjungti\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Jak_dobrac_plan_treningowy\" >Kaip pasirinkti treniruo\u010di\u0173 plan\u0105?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Opracuj_swoj_indywidualny_plan_cwiczen\" >Sukurkite savo individual\u0173 treniruo\u010di\u0173 plan\u0105<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Jak_czesto_cwiczyc\" >Kaip da\u017enai mank\u0161tinat\u0117s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Intesywne_treningi_na_co_zwrocic_uwage\" >Intensyvus mokymas, \u012f k\u0105 atkreipti d\u0117mes\u012f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Ile_czasu_trwa_regeneracja_miesni\" >Kiek laiko trunka raumen\u0173 atsigavimas?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Co_robic_gdy_bola_miesnie\" >K\u0105 daryti, kai skauda raumenis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/#Sposob_na_zakwasy_miesniowe\" >Kaip gauti raumen\u0173 skausm\u0105<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong>Treniruo\u010di\u0173 metu svarbu ir pratim\u0173 r\u016b\u0161is, ir j\u0173 trukm\u0117. Net labai intensyvi treniruot\u0117 nebus veiksminga, jei j\u0105 kartojate kart\u0105 per m\u0117nes\u012f; kita vertus, kasdien\u0117 mank\u0161ta taip pat ne visada yra geriausias sprendimas. Taigi, kaip parengti ideal\u0173 treniruo\u010di\u0173 plan\u0105?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dobrac_plan_treningowy\"><\/span>Kaip pasirinkti treniruo\u010di\u0173 plan\u0105?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"730\" height=\"310\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg\" alt=\"mokymai vyrams\" class=\"wp-image-3577\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening.jpg 730w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-300x127.jpg 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/najlepszy-trening-18x8.jpg 18w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Intensyvios kasdien\u0117s treniruot\u0117s yra idealus b\u016bdas pasiekti svajoni\u0173 fig\u016br\u0105? Ne visai taip. Daug ir gausiai sportuodami galite sau labai pakenkti, jei ne\u017einote savo k\u016bno poreiki\u0173 ir galimybi\u0173. Netiesa, kad kankindami savo k\u016bn\u0105 kelias valandas per dien\u0105 per trump\u0105 laik\u0105 numesite vis\u0105 vir\u0161svor\u012f arba <a href=\"https:\/\/honorata-skarbek.com\/lt\/bulk-extreme\/\" target=\"_blank\" data-type=\"post\" data-id=\"820\" rel=\"noreferrer noopener\">i\u0161vysto \u012fsp\u016bding\u0105 raumenyn\u0105.<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Ilgos ir kasdien\u0117s treniruot\u0117s skirtos tik patyrusiems sportininkams; pradedantiesiems m\u0117g\u0117jams labiau tinka retesn\u0117s ir ne tokios intensyvios treniruot\u0117s. W<strong>Daugelis sportuoti pradedan\u010di\u0173 \u017emoni\u0173 pamir\u0161ta vien\u0105 dalyk\u0105: raumenys auga poilsio metu. Tod\u0117l regeneracija yra tokia pat svarbi kaip ir fiziniai pratimai, nes be jos tiesiog nepamatysite rezultat\u0173. Kitaip tariant, jei sportuojate per daug, tolstate nuo savo tikslo ir kenkiate savo sveikatai.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opracuj_swoj_indywidualny_plan_cwiczen\"><\/span>Sukurkite savo individual\u0173 treniruo\u010di\u0173 plan\u0105<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protingiausia b\u016bt\u0173 sudaryti individual\u0173 pratim\u0173 plan\u0105 su patyrusiu instruktoriumi, kuris atsi\u017evelgs \u012f sportuojan\u010diojo tikslus ir fizinius polinkius. Parengti treniruo\u010di\u0173 planai n\u0117ra visi\u0161kai blogi, ta\u010diau juose ne visada atsi\u017evelgiama, pavyzd\u017eiui, \u012f \u017emogaus kelio problemas arba \u012f tai, kokios dietos jis laikosi,<a href=\"https:\/\/honorata-skarbek.com\/lt\/sveiki-pusryciai\/\" target=\"_blank\" data-type=\"post\" data-id=\"3567\" rel=\"noreferrer noopener\"> kaip sveikai maitintis<\/a> tod\u0117l galutinis rezultatas gali b\u016bti ne toks, apie kok\u012f svajota. Pratim\u0173 r\u016b\u0161is taip pat parenkama atsi\u017evelgiant \u012f am\u017ei\u0173, k\u016bno sud\u0117jim\u0105, darbo pob\u016bd\u012f - tik individualiame plane atsi\u017evelgiama \u012f visas \u0161ias aplinkybes, turin\u010dias \u012ftakos pratim\u0173 veiksmingumui.<\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:21% auto\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"165\" height=\"169\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg\" alt=\"kaip mank\u0161tintis, kad pasiektum\u0117te geresni\u0173 rezultat\u0173\" class=\"wp-image-3579 size-full\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc.jpg 165w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/jak-cwiczyc-12x12.jpg 12w\" sizes=\"(max-width: 165px) 100vw, 165px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">Blogiausia, k\u0105 gali padaryti m\u0117g\u0117jas, tai pasinaudoti profesional\u0173 mokymo planais. Profesionali\u0173 sportinink\u0173 treniruot\u0117s yra labai sunkios ir reikalauja puikaus pasirengimo, o paprastam \u017emogui \u0161ie pratimai yra per sunk\u016bs ir kelia rimt\u0173 traum\u0173 rizik\u0105. Trumpai tariant, treniruo\u010di\u0173 planas neturi pernelyg apkrauti organizmo.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_czesto_cwiczyc\"><\/span>Kaip da\u017enai mank\u0161tinat\u0117s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paprastai per savait\u0119 rekomenduojama atlikti tris-keturias treniruotes, ta\u010diau tai labai priklauso nuo treniruot\u0117s tipo. Pavyzd\u017eiui, treniruot\u0117s su svoriais netur\u0117t\u0173 b\u016bti kartojamos kiekvien\u0105 dien\u0105, ta\u010diau prie apsilankym\u0173 sporto sal\u0117je galite prid\u0117ti ir kit\u0105 veikl\u0105, pavyzd\u017eiui, va\u017ein\u0117jim\u0105 dvira\u010diu.Po treniruo\u010di\u0173 su svoriais taip pat svarbu vartoti maisto papildus. <a href=\"https:\/\/honorata-skarbek.com\/lt\/xynogen\/\" target=\"_blank\" data-type=\"post\" data-id=\"3471\" rel=\"noreferrer noopener\">maisto papildai masei<\/a>. Kita vertus, viso k\u016bno treniruotes, bent jau i\u0161 prad\u017ei\u0173, turi nutraukti kasdien\u0117 atsigavimo pertrauka. Tradicinis mokymas apima kelet\u0105 pratim\u0173, kartojam\u0173 po tris serijas, tada poilsio diena, v\u0117l pratim\u0173 serija, poilsis ir t. t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intesywne_treningi_na_co_zwrocic_uwage\"><\/span>Intensyvus mokymas, \u012f k\u0105 atkreipti d\u0117mes\u012f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Didelio intensyvumo treniruot\u0117ms, skirtoms raumen\u0173 i\u0161tvermei didinti, raumen\u0173 masei didinti arba <a href=\"https:\/\/honorata-skarbek.com\/lt\/aktyvus-riebalu-deginimas\/\" data-type=\"post\" data-id=\"993\">deginti riebalus<\/a>taip pat patartina daryti pertraukas. Kardio, crossfit ir aerobikos treniruot\u0117s yra daug pastang\u0173 reikalaujantys treniruo\u010di\u0173 planai, tod\u0117l reikia atsigauti. Pradedantieji ir vidutinio sunkumo treniruo\u010di\u0173 dalyviai gali atlikti tris ar keturias tokias treniruotes per savait\u0119; kitomis dienomis patartina suplanuoti fitneso program\u0105, pavyzd\u017eiui, b\u0117gim\u0105 ar va\u017eiavim\u0105 dvira\u010diu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tokio tipo kasdien\u0117s treniruot\u0117s skirtos patyrusiems \u017emon\u0117ms, ta\u010diau ir jie turi atsi\u017evelgti \u012f savo organizmo atsistatymo galimybes, am\u017ei\u0173, galimus raumen\u0173 pa\u017eeidimus, sveikatos b\u016bkl\u0119. Intensyvi\u0173 i\u0161tverm\u0117s treniruo\u010di\u0173 da\u017enum\u0105 vis d\u0117lto reik\u0117t\u0173 nustatyti pagal k\u016bno svor\u012f - antsvorio turintiems \u017emon\u0117ms tai yra labai didel\u0117 apkrova s\u0105nariams, tod\u0117l nereik\u0117t\u0173 persistengti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"350\" height=\"300\" src=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png\" alt=\"pratimai greitiems rezultatams pasiekti\" class=\"wp-image-3583\" title=\"\" srcset=\"https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa.png 350w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-300x257.png 300w, https:\/\/honorata-skarbek.com\/wp-content\/uploads\/2022\/08\/szybka-masa-miesniowa-14x12.png 14w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Treniruo\u010di\u0173 da\u017enum\u0105 taip pat lemia dabartinis organizmo paj\u0117gumas. Jei neturite j\u0117g\u0173 dar vienai treniruotei, tiesiog j\u0105 palikite; akivaizdu, kad j\u016bs\u0173 k\u016bnui reikia ilgesnio poilsio ir neverta jo pervarginti vien tam, kad laikytum\u0117t\u0117s ankstesni\u0173 rekomendacij\u0173. Kartais taip pat geriau suma\u017einti treniruo\u010di\u0173 skai\u010di\u0173, pailginant kasdienio u\u017esi\u0117mimo laik\u0105. Trumpai tariant, pradedantieji tur\u0117t\u0173 treniruotis 2-3 kartus per savait\u0119, pasirinkdami treniruotes, apiman\u010dias visas raumen\u0173 grupes, pa\u017eeng\u0119 \u017emon\u0117s gali padidinti treniruo\u010di\u0173 skai\u010di\u0173 iki penki\u0173 ar \u0161e\u0161i\u0173 per savait\u0119, pasirinkdami padalytas treniruotes ir vien\u0105 aktyvaus poilsio dien\u0105.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ile_czasu_trwa_regeneracja_miesni\"><\/span>Kiek laiko trunka raumen\u0173 atsigavimas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Raumen\u0173 atsistatymas trunka apie 48-72 valandas, ta\u010diau kiekviena raumen\u0173 grup\u0117 atsistato skirtingu grei\u010diu, tod\u0117l v\u0117lgi patartina pasikonsultuoti su treneriu ir nustatyti, kokiais laiko intervalais galite atlikti pratimus kiekvienai k\u016bno daliai. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Paprastai ma\u017eos raumen\u0173 grup\u0117s, pavyzd\u017eiui, pe\u010di\u0173 raumenys, atsigauna grei\u010diau, jau po vienos dienos, o didesni raumenys turi ils\u0117tis \u0161iek tiek ilgiau - iki 72 valand\u0173. Antrasis dalykas yra am\u017eius - kuo vyresnis \u017emogus, tuo daugiau laiko jam reikia pails\u0117ti po intensyvios treniruot\u0117s, tod\u0117l dvide\u0161imtme\u010diai ir vyresni nei 50 met\u0173 \u017emon\u0117s sportuoja skirtingu da\u017enumu. Nepamir\u0161kite ir nerv\u0173 sistemos, kuri taip pat dalyvauja atliekant pratimus, ypa\u010d sunkius pratimus, tokius kaip prit\u016bpimai ir \u012ft\u016bpstai.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/muscle-regeneration\" target=\"_blank\" rel=\"noreferrer noopener\">Raumen\u0173 regeneracija <\/a>Ta\u010diau tai nerei\u0161kia visi\u0161ko nejudrumo - veikiau reikia ma\u017einti fizinio kr\u016bvio intensyvum\u0105, o ne visi\u0161kai nutraukti veikl\u0105. Tyrimai rodo, kad raumen\u0173 audinys grei\u010diau atsistato, kai atliekami lengvi, nedidelio poveikio pratimai. Toki\u0173 saiking\u0173 pratim\u0173 metu raumenys grei\u010diau atsikrato skausm\u0105 sukelian\u010di\u0173 toksin\u0173 ir geriau atsigauna. Kitaip tariant, raumenys augs ne gulint ant sofos, o u\u017esiimant ramia veikla, pavyzd\u017eiui, spar\u010diu \u0117jimu, l\u0117tu va\u017eiavimu dvira\u010diu ir ma\u017eo intensyvumo kardio treniruot\u0117mis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robic_gdy_bola_miesnie\"><\/span>K\u0105 daryti, kai skauda raumenis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Treniruot\u0117s yra varginan\u010dios ir neretai po j\u0173 tiesiog skauda raumenis ir s\u0105narius. Ar tai normalu? Tikrai ne stipraus skausmo atveju, kuris beveik visada rodo traum\u0105 ar kitas sveikatos problemas. Jei skausmas toks stiprus, kad ne\u012fmanoma t\u0119sti treniruo\u010di\u0173, tur\u0117tum\u0117te sustoti ir pails\u0117ti. Ta\u010diau nenustebkite, jei po intensyvaus fizinio kr\u016bvio ar sunkaus darbo pajusite raumen\u0173 skausm\u0105 - jis tur\u0117t\u0173 praeiti po 24-72 valand\u0173. Raumen\u0173 skausmingumas rodo, kad raumeninis audinys vystosi, tod\u0117l tai n\u0117ra prie\u017eastis nerimauti, ta\u010diau tikrai netur\u0117tum\u0117te persistengti per kit\u0105 treniruot\u0119, kai skausmingumas labai vargina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sposob_na_zakwasy_miesniowe\"><\/span>Kaip gauti raumen\u0173 skausm\u0105<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Raumen\u0173 skausmo taip pat galima i\u0161vengti tinkamai ap\u0161ilus ir atlikus raminamuosius pratimus, kurie b\u016btini vis\u0173 treniruo\u010di\u0173 metu, nepriklausomai nuo treniruot\u0117s tipo ir intensyvumo. B\u016btent d\u0117l to, kad n\u0117ra ap\u0161ilimo, po treniruot\u0117s da\u017enai jau\u010diamas nemalonus raumen\u0173 dreb\u0117jimas ir s\u0105nari\u0173 skausmas, kuris atgraso nuo tolesni\u0173 pratim\u0173 ir ma\u017eina j\u0173 veiksmingum\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u012e ap\u0161ilim\u0105 turi \u012feiti vis\u0173 raumen\u0173, kurie bus naudojami treniruot\u0117s metu, tempimo pratimai, o pabaigoje visa proced\u016bra turi b\u016bti pakartota, kad raumenys atsipalaiduot\u0173. B\u016btent d\u0117l tinkamai atlikto ap\u0161ilimo lengva didinti pratim\u0173 skai\u010di\u0173 ir j\u0173 intensyvum\u0105, o tai rei\u0161kia, kad treniruotes galima kartoti vis da\u017eniau ir da\u017eniau, trumpinant atsigavimo laikotarpius.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taip pat verta atkreipti d\u0117mes\u012f \u012f valgiara\u0161t\u012f, nes atsigavimo sunkumai gali atsirasti d\u0117l to, kad organizmas negauna reikiamos baltym\u0173 porcijos ir skaidul\u0173, pvz.<a href=\"https:\/\/honorata-skarbek.com\/lt\/fit-healthy-bread-with-nuts\/\" target=\"_blank\" data-type=\"post\" data-id=\"32\" rel=\"noreferrer noopener\"> duona su gr\u016bdais <\/a>be kuri\u0173 raumeninis audinys negali apsieiti.<\/p>","protected":false},"excerpt":{"rendered":"<p>Treniruo\u010di\u0173 metu svarbu ir pratim\u0173 r\u016b\u0161is, ir j\u0173 trukm\u0117. Net labai intensyvi treniruot\u0117 nebus veiksminga, jei j\u0105 kartojate kart\u0105 per m\u0117nes\u012f; kita vertus, kasdien\u0117 mank\u0161ta taip pat ne visada yra geriausias sprendimas. Taigi kaip sudaryti ideal\u0173 treniruo\u010di\u0173 plan\u0105? Kaip pasirinkti treniruo\u010di\u0173 plan\u0105? Intensyvi kasdien\u0117 treniruot\u0117 yra ideali ... <a title=\"Kiek kart\u0173 per savait\u0119 mank\u0161tintis? Kaip mank\u0161tintis, atsigavimas po treniruot\u0117s\" class=\"read-more\" href=\"https:\/\/honorata-skarbek.com\/lt\/kaip-praktikuoti\/\" aria-label=\"More on Ile razy w tygodniu \u0107wiczy\u0107?\u00a0Jak \u0107wiczy\u0107, regeneracja organizmu po \u0107wiczeniach\">Skaityti daugiau<\/a><\/p>","protected":false},"author":1,"featured_media":3583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[457,459],"class_list":["post-3576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-ile-razy-w-tygodniu-cwiczyc","tag-jak-prawidlowo-cwiczyc"],"_links":{"self":[{"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/posts\/3576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/comments?post=3576"}],"version-history":[{"count":0,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/posts\/3576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/media\/3583"}],"wp:attachment":[{"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/media?parent=3576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/categories?post=3576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lt\/wp-json\/wp\/v2\/tags?post=3576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}