{"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":"ka-praktizet","status":"publish","type":"post","link":"https:\/\/honorata-skarbek.com\/lv\/ka-praktizet\/","title":{"rendered":"Cik reizes ned\u0113\u013c\u0101 vingrin\u0101t? K\u0101 vingrot, atvese\u013co\u0161an\u0101s p\u0113c treni\u0146a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Satura r\u0101d\u012bt\u0101js<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a6088755f7f3\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">P\u0101rsl\u0113gt<\/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-6a6088755f7f3\" checked aria-label=\"P\u0101rsl\u0113gt\" \/><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\/lv\/ka-praktizet\/#Jak_dobrac_plan_treningowy\" >K\u0101 izv\u0113l\u0113ties treni\u0146u pl\u0101nu?<\/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\/lv\/ka-praktizet\/#Opracuj_swoj_indywidualny_plan_cwiczen\" >Izstr\u0101d\u0101jiet savu individu\u0101lo vingrojumu pl\u0101nu<\/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\/lv\/ka-praktizet\/#Jak_czesto_cwiczyc\" >Cik bie\u017ei j\u016bs vingrojat?<\/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\/lv\/ka-praktizet\/#Intesywne_treningi_na_co_zwrocic_uwage\" >Intens\u012bva apm\u0101c\u012bba, kam piev\u0113rst uzman\u012bbu?<\/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\/lv\/ka-praktizet\/#Ile_czasu_trwa_regeneracja_miesni\" >Cik ilgi ilgst musku\u013cu atvese\u013co\u0161an\u0101s?<\/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\/lv\/ka-praktizet\/#Co_robic_gdy_bola_miesnie\" >Ko dar\u012bt, ja s\u0101p musku\u013ci?<\/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\/lv\/ka-praktizet\/#Sposob_na_zakwasy_miesniowe\" >Veids, k\u0101 ieg\u016bt musku\u013cu s\u0101p\u012bgums<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong>Jebkur\u0101 treni\u0146\u0101 svar\u012bgs ir gan treni\u0146a veids, gan ilgums. Pat \u013coti intens\u012bvs treni\u0146\u0161 neb\u016bs efekt\u012bvs, ja to atk\u0101rtosiet reizi m\u0113nes\u012b; no otras puses, ar\u012b ikdienas treni\u0146\u0161 ne vienm\u0113r ir lab\u0101kais risin\u0101jums. K\u0101 izstr\u0101d\u0101t ide\u0101lu treni\u0146u pl\u0101nu?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dobrac_plan_treningowy\"><\/span>K\u0101 izv\u0113l\u0113ties treni\u0146u pl\u0101nu?<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=\"apm\u0101c\u012bba v\u012brie\u0161iem\" 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\">Intens\u012bvi, ikdienas treni\u0146i ir ide\u0101ls veids, k\u0101 sasniegt savu sap\u0146u fig\u016bru? Ne glu\u017ei t\u0101. J\u016bs varat nodar\u012bt sev nopietnu kait\u0113jumu, vingrojot daudz un daudz, ja nezin\u0101t sava \u0137erme\u0146a vajadz\u012bbas un iesp\u0113jas. Nav taisn\u012bba, ka, vair\u0101kas stundas dien\u0101 mocot \u0137ermeni, j\u016bs \u012bs\u0101 laik\u0101 zaud\u0113siet lieko svaru vai <a href=\"https:\/\/honorata-skarbek.com\/lv\/bulk-extreme\/\" target=\"_blank\" data-type=\"post\" data-id=\"820\" rel=\"noreferrer noopener\">att\u012bsta iespaid\u012bgu muskulat\u016bru<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Ilgsto\u0161i un ikdienas treni\u0146i ir piem\u0113roti tikai pieredz\u0113ju\u0161iem sportistiem; ies\u0101c\u0113jiem amatieriem piem\u0113rot\u0101ki ir ret\u0101ki un maz\u0101k intens\u012bvi treni\u0146i. W<strong>Daudzi cilv\u0113ki, kas s\u0101k nodarboties ar sportu, aizmirst vienu lietu: musku\u013ci aug atp\u016btas laik\u0101. T\u0101p\u0113c re\u0123ener\u0101cija ir tikpat svar\u012bga k\u0101 fizisk\u0101s aktivit\u0101tes, jo bez t\u0101s j\u016bs vienk\u0101r\u0161i neredz\u0113siet rezult\u0101tus. Citiem v\u0101rdiem sakot, ja vingrojat p\u0101r\u0101k daudz, j\u016bs att\u0101lin\u0101sieties no sava m\u0113r\u0137a un kait\u0113jat savai vesel\u012bbai.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opracuj_swoj_indywidualny_plan_cwiczen\"><\/span>Izstr\u0101d\u0101jiet savu individu\u0101lo vingrojumu pl\u0101nu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vispr\u0101t\u012bg\u0101kais risin\u0101jums ir izstr\u0101d\u0101t individu\u0101lu vingrojumu pl\u0101nu kop\u0101 ar pieredz\u0113ju\u0161u instruktoru, kur\u0161 \u0146ems v\u0113r\u0101 vingrot\u0101ja m\u0113r\u0137us un fizisk\u0101s iez\u012bmes. Gatavi treni\u0146u pl\u0101ni nav piln\u012bgi slikti, ta\u010du tajos ne vienm\u0113r ir \u0146emtas v\u0113r\u0101, piem\u0113ram, k\u0101da cilv\u0113ka ce\u013cgalu probl\u0113mas vai di\u0113tas veids, ko vi\u0146\u0161 iev\u0113ro,<a href=\"https:\/\/honorata-skarbek.com\/lv\/veseligas-brokastis\/\" target=\"_blank\" data-type=\"post\" data-id=\"3567\" rel=\"noreferrer noopener\"> k\u0101 \u0113st vesel\u012bgi<\/a> lai galarezult\u0101ts var\u0113tu at\u0161\u0137irties no iecer\u0113t\u0101. Ar\u012b vingrojumu veids tiek izv\u0113l\u0113ts atkar\u012bb\u0101 no vecuma, \u0137erme\u0146a uzb\u016bves, darba veida - tikai individu\u0101laj\u0101 pl\u0101n\u0101 tiek \u0146emti v\u0113r\u0101 visi \u0161ie apst\u0101k\u013ci, kas ietekm\u0113 vingrojumu efektivit\u0101ti.<\/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=\"k\u0101 vingrot, lai sasniegtu lab\u0101kus rezult\u0101tus\" 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\">Visslikt\u0101kais, ko var dar\u012bt amatieris, ir \u0137erties pie profesion\u0101\u013cu m\u0101c\u012bbu pl\u0101niem. Profesion\u0101lu sportistu nodarb\u012bbas ir \u013coti smagas un prasa lielisku sagatavot\u012bbu, bet parastam cilv\u0113kam \u0161ie vingrin\u0101jumi ir p\u0101r\u0101k pras\u012bgi un rada nopietnu traumu risku. \u012as\u0101k sakot, treni\u0146u pl\u0101ns nedr\u012bkst p\u0101rm\u0113r\u012bgi noslogot organismu.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_czesto_cwiczyc\"><\/span>Cik bie\u017ei j\u016bs vingrojat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Parasti ned\u0113\u013c\u0101 ieteicams veikt tr\u012bs l\u012bdz \u010detrus treni\u0146us, ta\u010du tas ir atkar\u012bgs no treni\u0146a veida. Piem\u0113ram, svara treni\u0146us nevajadz\u0113tu atk\u0101rtot katru dienu, bet sporta z\u0101les apmekl\u0113jumam varat pievienot ar\u012b cita veida aktivit\u0101tes, piem\u0113ram, rite\u0146brauk\u0161anu.P\u0113c svara treni\u0146iem svar\u012bga ir ar\u012b uztura papildin\u0101\u0161ana. <a href=\"https:\/\/honorata-skarbek.com\/lv\/xynogen\/\" target=\"_blank\" data-type=\"post\" data-id=\"3471\" rel=\"noreferrer noopener\">uztura bag\u0101tin\u0101t\u0101ji masai<\/a>. No otras puses, vismaz s\u0101kotn\u0113ji treni\u0146i ar visu \u0137ermeni ir j\u0101p\u0101rtrauc ar ikdienas atvese\u013co\u0161an\u0101s pauzi. Tradicion\u0101lais treni\u0146\u0161 ietver vair\u0101kus vingrin\u0101jumus, kas atk\u0101rtojas pa trim s\u0113rij\u0101m, tad atp\u016btas diena, atkal vingrin\u0101jumu s\u0113rija, atp\u016bta utt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intesywne_treningi_na_co_zwrocic_uwage\"><\/span>Intens\u012bva apm\u0101c\u012bba, kam piev\u0113rst uzman\u012bbu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Augstas intensit\u0101tes treni\u0146iem, lai palielin\u0101tu musku\u013cu iztur\u012bbu, palielin\u0101tu musku\u013cu masu vai <a href=\"https:\/\/honorata-skarbek.com\/lv\/aktiva-tauku-sadedzinasanas-sistema\/\" data-type=\"post\" data-id=\"993\">sadedzin\u0101t taukus<\/a>ieteicami ar\u012b p\u0101rtraukumi. Kardio, crossfit un aerobikas treni\u0146i ir sare\u017e\u0123\u012bti treni\u0146u pl\u0101ni, t\u0101p\u0113c ir nepiecie\u0161ama atvese\u013co\u0161an\u0101s. Ies\u0101c\u0113ji un vid\u0113ji pieredz\u0113ju\u0161ie var veikt tr\u012bs vai \u010detrus \u0161\u0101dus treni\u0146us ned\u0113\u013c\u0101; p\u0101r\u0113j\u0101s dien\u0101s ieteicams pl\u0101not fitnesa programmu, piem\u0113ram, skrie\u0161anu vai rite\u0146brauk\u0161anu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160\u0101da veida ikdienas treni\u0146i ir paredz\u0113ti pieredz\u0113ju\u0161iem cilv\u0113kiem, ta\u010du ar\u012b vi\u0146iem j\u0101\u0146em v\u0113r\u0101 sava organisma atvese\u013co\u0161an\u0101s sp\u0113jas, vecums, iesp\u0113jamie musku\u013cu boj\u0101jumi, vesel\u012bbas st\u0101voklis. Intens\u012bvu iztur\u012bbas treni\u0146u bie\u017eumu joproj\u0101m vajadz\u0113tu noteikt atkar\u012bb\u0101 no \u0137erme\u0146a svara - cilv\u0113kiem ar lieko svaru t\u0101 ir \u013coti liela slodze loc\u012btav\u0101m, t\u0101p\u0113c nevajadz\u0113tu p\u0101rsp\u012bl\u0113t.<\/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=\"vingrin\u0101jumi \u0101tru rezult\u0101tu sasnieg\u0161anai\" 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\">Treni\u0146u bie\u017eumu nosaka ar\u012b organisma pa\u0161reiz\u0113j\u0101 veiktsp\u0113ja. Ja jums nav sp\u0113ka v\u0113l vienam treni\u0146am, vienk\u0101r\u0161i atlaidiet to; ac\u012bmredzot j\u016bsu \u0137ermenim ir nepiecie\u0161ama ilg\u0101ka atp\u016bta, un nav v\u0113rts to p\u0101rslogot tikai t\u0101p\u0113c, lai iev\u0113rotu iepriek\u0161\u0113j\u0101s vadl\u012bnijas. Da\u017ereiz ir ar\u012b lab\u0101k samazin\u0101t treni\u0146u skaitu, pagarinot ikdienas sesijas laiku. \u012as\u0101k sakot, ies\u0101c\u0113jiem vajadz\u0113tu tren\u0113ties 2-3 reizes ned\u0113\u013c\u0101, izv\u0113loties treni\u0146u, kas aptver visas musku\u013cu grupas, pieredz\u0113ju\u0161i cilv\u0113ki var palielin\u0101t treni\u0146u skaitu l\u012bdz pieciem vai se\u0161iem treni\u0146iem ned\u0113\u013c\u0101, izv\u0113loties dal\u012btus treni\u0146us un vienu akt\u012bv\u0101s atp\u016btas dienu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ile_czasu_trwa_regeneracja_miesni\"><\/span>Cik ilgi ilgst musku\u013cu atvese\u013co\u0161an\u0101s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Musku\u013cu atjauno\u0161an\u0101s ilgst aptuveni 48-72 stundas, ta\u010du ar\u012b \u0161aj\u0101 gad\u012bjum\u0101 - katra musku\u013cu grupa atjaunojas at\u0161\u0137ir\u012bg\u0101 temp\u0101, t\u0101p\u0113c ar\u012b \u0161aj\u0101 gad\u012bjum\u0101 ieteicams konsult\u0113ties ar treneri, lai noteiktu, ar k\u0101diem interv\u0101liem dr\u012bkst veikt vingrin\u0101jumus katrai \u0137erme\u0146a da\u013cai. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Parasti maz\u0101s musku\u013cu grupas, piem\u0113ram, plecu musku\u013ci, atvese\u013cojas \u0101tr\u0101k, jau p\u0113c vienas dienas; liel\u0101kiem musku\u013ciem nepiecie\u0161ams nedaudz ilg\u0101ks atp\u016btas laiks - l\u012bdz pat 72 stund\u0101m. Otra lieta ir vecums - jo vec\u0101ks cilv\u0113ks ir, jo vair\u0101k laika vi\u0146am nepiecie\u0161ams atp\u016bsties p\u0113c intens\u012bva treni\u0146a, t\u0101p\u0113c divdesmitgadnieki un cilv\u0113ki, kas vec\u0101ki par 50 gadiem, tren\u0113jas at\u0161\u0137ir\u012bgi bie\u017ei. Neaizmirstiet ar\u012b par nervu sist\u0113mu, kas ar\u012b ir iesaist\u012bta fiziskajos vingrin\u0101jumos, jo \u012bpa\u0161i smagajos vingrin\u0101jumos, piem\u0113ram, pietupienos un pievilk\u0161an\u0101s.<\/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\">Musku\u013cu re\u0123ener\u0101cija <\/a>Tom\u0113r tas nenoz\u012bm\u0113 piln\u012bgu nekust\u012bgumu - dr\u012bz\u0101k ir j\u0101samazina vingrin\u0101jumu intensit\u0101te, nevis piln\u012bb\u0101 j\u0101p\u0101rtrauc darb\u012bba. K\u0101 liecina p\u0113t\u012bjumi, musku\u013cu audi \u0101tr\u0101k atjaunojas, ja tiek veikti viegli, mazas slodzes vingrin\u0101jumi. \u0160\u0101du m\u0113renu vingrin\u0101jumu laik\u0101 musku\u013ci \u0101tr\u0101k atbr\u012bvojas no s\u0101pju izraiso\u0161ajiem toks\u012bniem un lab\u0101k atvese\u013cojas. Citiem v\u0101rdiem sakot, j\u016bsu musku\u013ci neatt\u012bst\u012bsies, gu\u013cot uz d\u012bv\u0101na, bet gan veicot mier\u012bgas aktivit\u0101tes, piem\u0113ram, strauji ejot, l\u0113ni braucot ar velosip\u0113du un veicot zemas intensit\u0101tes kardio treni\u0146us.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_robic_gdy_bola_miesnie\"><\/span>Ko dar\u012bt, ja s\u0101p musku\u013ci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Treni\u0146i ir nogurdino\u0161i, un tas nav nekas neparasts, ka p\u0113c treni\u0146a musku\u013ci un loc\u012btavas vienk\u0101r\u0161i s\u0101p. Vai tas ir norm\u0101li? Noteikti ne sp\u0113c\u012bgu s\u0101pju gad\u012bjum\u0101, kas gandr\u012bz vienm\u0113r liecina par traumu vai cit\u0101m vesel\u012bbas probl\u0113m\u0101m. Ja s\u0101pes ir tik stipras, ka nav iesp\u0113jams turpin\u0101t vingrin\u0101jumus, j\u0101p\u0101rtrauc un j\u0101atp\u016b\u0161as. Tom\u0113r nebr\u012bnieties, ja p\u0113c intens\u012bvas fiziskas slodzes vai smaga darba rodas musku\u013cu s\u0101pes - t\u0101m vajadz\u0113tu p\u0101riet p\u0113c 24-72 stund\u0101m. Musku\u013cu s\u0101p\u012bgums liecina, ka musku\u013caudi att\u012bst\u0101s, t\u0101p\u0113c tas nav iemesls ba\u017e\u0101m, ta\u010du noteikti nevajadz\u0113tu p\u0101rsp\u012bl\u0113t n\u0101kamo treni\u0146u, ja s\u0101p\u012bgums ir \u013coti kaitino\u0161s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sposob_na_zakwasy_miesniowe\"><\/span>Veids, k\u0101 ieg\u016bt musku\u013cu s\u0101p\u012bgums<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Musku\u013cu s\u0101pes var nov\u0113rst ar\u012b ar pareizu iesild\u012b\u0161anos un nomierino\u0161iem vingrin\u0101jumiem, kas ir oblig\u0101ti j\u0101veic visos treni\u0146os neatkar\u012bgi no treni\u0146a veida un intensit\u0101tes. Tie\u0161i t\u0101p\u0113c, ka tr\u016bkst iesild\u012b\u0161an\u0101s, p\u0113c treni\u0146a tik bie\u017ei j\u016btama nepat\u012bkama musku\u013cu tr\u012bce un s\u0101pes loc\u012btav\u0101s, kas attur no t\u0101l\u0101kas fizisk\u0101s slodzes un samazina t\u0101s efektivit\u0101ti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Iesild\u012b\u0161an\u0101s laik\u0101 j\u0101iek\u013cauj stiep\u0161an\u0101s vingrin\u0101jumi visiem musku\u013ciem, kas tiks nodarbin\u0101ti treni\u0146a laik\u0101, un treni\u0146a beig\u0101s visa proced\u016bra j\u0101atk\u0101rto, lai musku\u013ci atsl\u0101btu. Tie\u0161i pateicoties pareizi veiktai iesild\u012b\u0161an\u0101s proced\u016brai, ir viegli palielin\u0101t vingrin\u0101jumu skaitu un to intensit\u0101ti, kas noz\u012bm\u0113, ka treni\u0146us var atk\u0101rtot arvien bie\u017e\u0101k un bie\u017e\u0101k, ar \u012bs\u0101kiem atvese\u013co\u0161an\u0101s periodiem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ir v\u0113rts piev\u0113rst uzman\u012bbu ar\u012b \u0113dienkartei, jo atvese\u013co\u0161an\u0101s gr\u016bt\u012bbas var b\u016bt saist\u012btas ar to, ka organisms, piem\u0113ram, nesa\u0146em vajadz\u012bgo olbaltumvielu daudzumu, k\u0101 ar\u012b \u0161\u0137iedrvielas no \u0113diena.<a href=\"https:\/\/honorata-skarbek.com\/lv\/fit-healthy-bread-with-nuts\/\" target=\"_blank\" data-type=\"post\" data-id=\"32\" rel=\"noreferrer noopener\"> maize ar graudiem <\/a>bez kur\u0101m musku\u013cu audi nevar iztikt.<\/p>","protected":false},"excerpt":{"rendered":"<p>Jebkur\u0101 treni\u0146\u0101 svar\u012bgs ir gan treni\u0146a veids, gan ilgums. Pat \u013coti intens\u012bvs treni\u0146\u0161 neb\u016bs efekt\u012bvs, ja to atk\u0101rtosiet reizi m\u0113nes\u012b; no otras puses, ar\u012b ikdienas treni\u0146\u0161 ne vienm\u0113r ir lab\u0101kais risin\u0101jums. K\u0101 izstr\u0101d\u0101t ide\u0101lu treni\u0146u pl\u0101nu? K\u0101 izv\u0113l\u0113ties treni\u0146u pl\u0101nu? Intens\u012bva, ikdienas apm\u0101c\u012bba ir ide\u0101ls ... <a title=\"Cik reizes ned\u0113\u013c\u0101 vingrin\u0101t? K\u0101 vingrot, atvese\u013co\u0161an\u0101s p\u0113c treni\u0146a\" class=\"read-more\" href=\"https:\/\/honorata-skarbek.com\/lv\/ka-praktizet\/\" aria-label=\"More on Ile razy w tygodniu \u0107wiczy\u0107?\u00a0Jak \u0107wiczy\u0107, regeneracja organizmu po \u0107wiczeniach\">Las\u012bt vair\u0101k<\/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\/lv\/wp-json\/wp\/v2\/posts\/3576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/comments?post=3576"}],"version-history":[{"count":0,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/posts\/3576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/media\/3583"}],"wp:attachment":[{"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/media?parent=3576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/categories?post=3576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/honorata-skarbek.com\/lv\/wp-json\/wp\/v2\/tags?post=3576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}