Apšilimas. Bendra informacija
Viena mergina kuriai aš patariau kelis kartus apie apšilimą pasakė taip: “pirmą kartą supratau, kad apšilimas tai ne tik teorija”. Apšilimas svarbus jeigu jūs sportuojat o ne imituojate sportavimą. Sportuot jūs turite taip, kad sporto pradžioje jums skaudėtu raumenis. Bet šis įrašas ne apie tai.
Apšilimas yra labai svarbu. Taip yra dėl to, kad jūs išvengtumete traumų. Nesvarbu kokiu sportu jūs užsiemate - jūs privalote apšilti. Apšilimas tai kūno paruošimas darbui. Apšilimas jums padės -
a) Išvengti traumų
b) Paruošti raumenis darbui
c) Pasiekti geresnių rezultatų

Prastai apšile jūs rizikuojate a) patemti b) suplėšyti raiščius ar sausgysles. Taip pat suplėšyti raumenis ir sugadinti sąnarius.

Po didelių kruvių reikalingas apšilimas - raumenų skausmui sumažinti. Taip pat tik gerai apšilde raumenis jūs pasieksite maksimalių rezultatų.
Apšilimas būna kelių tipų - tempimo pratimai. Raumenų išdirbimas be svorių arba su labai mažais svoriais. Kartais naudojami hibridiniai metodai. Yra netgi specialios programos apšilimui daryti. Tačiau faktas tame, kad apšilimas priklauso nuo to kokiu sportu jūs užsiemat. Jeigų jus planuojate dirbti su svoriais ir rankomis - jums reikia labiausiai sutelkti dėmesį apšildant būtent rankas ir nugarą. Jei planuojate bėgioti ar kitaip treniruoti kojas ar žaisti futbola jums reikia daugiausia dėmesio atkreipti į kojas.
Keli apšilimo pratimai:
įtupstai, korpuso sukiojimas, lenkimasis prie žemės, pusšpagatis, rankų tempimas į šonus, rankų tempimas į viršų, siekimas kuo žemiau nugaros ranką uždėjus už galvos, riešų prasukinėjimas, kojų prasukinėjimas, pasistiebimai, pratimai be svorių arba su labai mažais svoriais. Jeigų bus poreikis parašysiu atskirą įrašą apie šiuos pratimus.
Atminkite - geras apšilimas vienas svarbiausių dalykų sporte.
Rodyk draugams
Ogi atsigavau aš jau! Kiek džiaugsmo man (kaip mažam vaikui), jog mano treneris atsidarė savo blog'ą, man dar glėbis motyvacijos :) Dėkui tau.
Dar truputį nesveikuoju, t.y.kosėju, bet temperatūros nebėra, tad nusprendžiau dar šią savaitę nebėgiot, užtat kas vakarą darau atsilenkimų serijas ir šiandien jau kojas pamankštinau. Nusikalu trigubai greičiau nei pačią pirmą sporto dieną, bet taip smarkiai pasiilgau sporto, kad nebeištveriu jau nejudėjusi. Sekmadienį parašysiu ir savo blog'e, o kol kas lankysiuos daugiausia šičia :)
darant apsilima didesnes galimybes :)
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