{"id":695,"date":"2024-07-12T20:00:37","date_gmt":"2024-07-12T18:00:37","guid":{"rendered":"https:\/\/oray-life.com\/?p=695"},"modified":"2025-04-15T17:02:46","modified_gmt":"2025-04-15T15:02:46","slug":"pirms-noguruma-trenina-parskats-un-galvenie-principi","status":"publish","type":"post","link":"https:\/\/oray-life.com\/lv\/pirms-noguruma-trenina-parskats-un-galvenie-principi\/","title":{"rendered":"Treni\u0146\u0161 pirms noguruma: p\u0101rskats un galvenie principi"},"content":{"rendered":"
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Kad s\u0101kat nodarboties ar kult\u016brismu, jums bie\u017ei ir tendence \u013coti strauji palielin\u0101t veiktsp\u0113ju un musku\u013cu pieaugumu. Tom\u0113r laika gait\u0101 treni\u0146u sniegumam bie\u017ei ir tendence stagn\u0113t, k\u0101 ar\u012b musku\u013cu masas pieaugumam. T\u0101p\u0113c bie\u017ei vien kult\u016brisma praktiz\u0113t\u0101ji cen\u0161as main\u012bt savu treni\u0146u tehniku un treni\u0146u re\u017e\u012bmu, lai var\u0113tu turpin\u0101t progresu musku\u013cu masas zi\u0146\u0101. \u0160is raksts sniedz ievadu da\u017e\u0101d\u0101m treni\u0146u intensifik\u0101cijas metod\u0113m.<\/p>\n\n\n\n

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Treni\u0146\u0161 pirms noguruma: galven\u0101 principa izpratne<\/h2>\n\n\n\n

Treni\u0146\u0161 pirms noguruma sast\u0101v no izol\u0101cijas vingrin\u0101juma veik\u0161anas m\u0113r\u0137a muskulim pirms vingrin\u0101juma veik\u0161anas, mobiliz\u0113jot vair\u0101kus musku\u013cus, tostarp m\u0113r\u0137a musku\u013cu. Princips ir rad\u012bt iepriek\u0161\u0113ju nogurumu m\u0113r\u0137a muskulim, lai p\u0101rliecin\u0101tos, ka tas tiks mobiliz\u0113ts un nospiests l\u012bdz robe\u017e\u0101m vair\u0101ku loc\u012btavu vingrin\u0101juma laik\u0101.<\/p>\n\n\n\n

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4 galvenie intensit\u0101tes main\u012bgie lielumi treni\u0146\u0101 pirms noguruma<\/h2>\n\n\n\n

Ir 4 galvenie main\u012bgie, lai piel\u0101gotu treni\u0146a intensit\u0101ti pirms noguruma: katras s\u0113rijas intensit\u0101te (gan izmantot\u0101 svara, atk\u0101rtojumu skaita un kontrakcijas tempa izteiksm\u0113), atjauno\u0161an\u0101s laiks starp katru s\u0113riju, ilgums starp izol\u0101cijas vingrin\u0101juma beig\u0101m. un poliartikul\u0101ra vingrin\u0101juma s\u0101kums un sec\u012bbas strukt\u016bra starp izol\u0113\u0161anas vingrin\u0101jumu un poliartikul\u0101ro vingrin\u0101jumu (pie\u0137\u0113d\u0113ts vai tvertn\u0113, skat\u012bt zem\u0101k).<\/p>\n\n\n\n

Iepriek\u0161\u0113j\u0101 noguruma intensit\u0101te (m\u0113r\u0137a musku\u013ca % mobiliz\u0101cijas noz\u012bm\u0113, veicot vingrin\u0101jumu atsevi\u0161\u0137i) ir atkar\u012bga no katra kult\u016brisma praktiz\u0113t\u0101ja. Patie\u0161\u0101m, da\u017ei dod priek\u0161roku m\u0113renai intensit\u0101tei, kas galvenok\u0101rt ir v\u0113rsta uz asins pl\u016bsmu un nervu sist\u0113mas mobiliz\u0101ciju. Citi mekl\u0113 iepriek\u0161\u0113ju musku\u013cu mazsp\u0113ju izol\u0113jo\u0161\u0101 vingrin\u0101jum\u0101, pirms turpina vair\u0101ku loc\u012btavu vingrin\u0101jumu.<\/p>\n\n\n\n

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Pie\u0137\u0113d\u0113ts pirms nogurums pret silo pirmsnogurumu<\/h2>\n\n\n\n

Ir 2 galven\u0101s pirmsnoguruma vingrin\u0101juma vari\u0101cijas: \u0137\u0113des pirms noguruma un silo pirms noguruma.<\/p>\n\n\n\n

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Sa\u0137\u0113d\u0113ts priek\u0161nogurums<\/h3>\n\n\n\n

\u0136\u0113des pirmsnogurums sast\u0101v no izol\u0101cijas vingrin\u0101juma veik\u0161anas un p\u0113c tam (tie\u0161i vai p\u0113c atvese\u013co\u0161an\u0101s perioda) ar vair\u0101ku loc\u012btavu vingrin\u0101jumu.<\/p>\n\n\n\n

\u0145emsim piem\u0113ru par paz\u012bstam\u0101ko \u010detrgalvu musku\u013cu treni\u0146u pirms noguruma, kas sast\u0101v no k\u0101ju pagarin\u0101jumu s\u0113rijas \u0137\u0113des (tie\u0161i vai p\u0113c atvese\u013co\u0161an\u0101s) ar pietupienu s\u0113riju. \u0160aj\u0101 piem\u0113r\u0101 par main\u012bgo lielumu vingrin\u0101juma intensit\u0101tes regul\u0113\u0161anai kalpo tikai temps, izmantotais svars un sec\u012bbas laiks starp k\u0101jas izstiep\u0161anu un pietupienu.<\/p>\n\n\n\n

Silo priek\u0161nogurums<\/h3>\n\n\n\n

Silo pirmsnogurums ietver vair\u0101ku vingrojumu komplektu veik\u0161anu atsevi\u0161\u0137i pirms vair\u0101ku vair\u0101ku loc\u012btavu vingrin\u0101jumu komplektu veik\u0161anas.<\/p>\n\n\n\n

Atgriez\u012bsimies pie m\u016bsu piem\u0113ra par treni\u0146u, kas m\u0113r\u0137\u0113ts uz \u010detrgalvu musku\u013ciem. Treni\u0146\u0161 pirms noguruma var ietvert, piem\u0113ram, no 3 l\u012bdz 5 k\u0101ju pagarin\u0101jumu komplektiem pirms 3 l\u012bdz 5 pietupienu komplektu veik\u0161anas. \u0160aj\u0101 piem\u0113r\u0101 atk\u0101rtojumu skaits, temps, izmantotie svari, katrai s\u0113rijai rakstur\u012bgais atg\u016b\u0161anas laiks (k\u0101jas pagarin\u0101juma s\u0113rija un pietupienu s\u0113rija), k\u0101 ar\u012b sec\u012bbas laiks starp k\u0101jas pagarin\u0101jumu un pietupienu kalpo k\u0101 main\u012bga regul\u0113\u0161ana. no vingrin\u0101jumu intensit\u0101tes.<\/p>\n\n\n

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Une publik\u0101cijas partag\u00e9e par Natural Fitness | Mode | Ce\u013co\u0161ana (@oray_life)<\/a><\/p>\n<\/div>\n<\/blockquote>\n