{"id":1484,"date":"2024-12-15T04:09:16","date_gmt":"2024-12-15T04:09:16","guid":{"rendered":"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/"},"modified":"2024-12-15T04:09:16","modified_gmt":"2024-12-15T04:09:16","slug":"geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena","status":"publish","type":"post","link":"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/","title":{"rendered":"Geriausi pratimai su \u0161tanga moterims, norint padidinti j\u0117g\u0105 ir pagerinti laikysen\u0105"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div itemprop=\"text\">\n<div class=\"heateorSssClear'&gt;&lt;\/div&gt;&lt;div&gt;&#10;&lt;p&gt;Muscle loss causes metabolism to stall, resulting in flabby skin, physical weakness and fat accumulation. But panic won\u2019t help! Doing weight exercises thrice a week may help to prevent or even reverse this. Although dumbbells are often used during weight training, barbells have also gained popularity in the fitness world. Let us tell you some of the best barbell exercises for women, their benefits and side effects.&lt;\/p&gt;&#10;&lt;h2&gt;What is a barbell?&lt;\/h2&gt;&#10;&lt;p&gt;A barbell is a long, straight, cylindrical rod with varying diameters that is used to burn fat and assist in toning and tightening muscles. You may use it for a range of activities. It\u2019s safe and ideal for beginners, but must be used under expert guidance.&lt;\/p&gt;&#10;&lt;figure id=\" attachment_54718=\"\" aria-describedby=\"caption-attachment-54718\"><figcaption id=\"caption-attachment-54718\" class=\"wp-caption-text\">\u0160tangos pratimai turi daug privalum\u0173. Vaizdo sutikimas: Shutterstock<\/figcaption><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/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><\/span><\/a><\/span><\/div>\n<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:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#Stangos_treniruotes_moterims\" >\u0160tangos treniruot\u0117s moterims<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#1Pritupimai\" >1.Prit\u016bpimai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#2_Deadlifts\" >2. Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#3_Virsutinis_presas\" >3. Vir\u0161utinis presas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#4_Sulenktos_eiles\" >4. Sulenktos eil\u0117s<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#5_Didelio_intensyvumo_intervalines_treniruotes_HIIT_su_stanga\" >5. Didelio intensyvumo intervalin\u0117s treniruot\u0117s (HIIT) su \u0161tanga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#Kuo_pratimai_su_stanga_yra_naudingi_moterims\" >Kuo pratimai su \u0161tanga yra naudingi moterims?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#1Stiprina_kuna\" >1.Stiprina k\u016bn\u0105<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#2_Pagerina_jusu_sportinius_rezultatus\" >2. Pagerina j\u016bs\u0173 sportinius rezultatus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#Koks_yra_stangos_naudojimo_salutinis_poveikis\" >Koks yra \u0161tangos naudojimo \u0161alutinis poveikis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.paskutineszinios.lt\/index.php\/2024\/12\/15\/geriausi-pratimai-su-stanga-moterims-norint-padidinti-jega-ir-pagerinti-laikysena\/#Koks_yra_tinkamas_stangos_svoris_moterims\" >Koks yra tinkamas \u0161tangos svoris moterims?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Stangos_treniruotes_moterims\"><\/span>\u0160tangos treniruot\u0117s moterims<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Pa\u017evelkite \u012f \u0161iuos penkis viso k\u016bno pratimus su \u0161tanga moterims, kuriuos pasi\u016bl\u0117 k\u016bno rengybos instruktorius Yashas Agarwalas, kuris taip pat pasidalijo treniruot\u0117s su \u0161tanga privalumais ir \u0161alutiniais poveikiais.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1Pritupimai\"><\/span>1.Prit\u016bpimai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0105ranka:<\/p>\n<p>Pad\u0117kite \u0161tang\u0105 ant vir\u0161utin\u0117s nugaros dalies (sp\u0105stai). P\u0117dos pe\u010di\u0173 plotyje.<\/p>\n<p>Vykdymas:<\/p>\n<ul>\n<li>Nuleiskite klubus atgal ir \u017eemyn.<\/li>\n<li>Laikykite kelius vienoje linijoje su koj\u0173 pir\u0161tais.<\/li>\n<li>Leiskit\u0117s \u017eemyn, kol j\u016bs\u0173 \u0161launys bus lygiagre\u010dios \u017eemei.<\/li>\n<li>Va\u017eiuokite per kulnus, kad gr\u012f\u017etum\u0117te \u012f pradin\u0119 pad\u0117t\u012f.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Deadlifts\"><\/span>2. Deadlifts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0105ranka:<\/p>\n<ul>\n<li>Atsistokite p\u0117das klub\u0173 plotyje.<\/li>\n<li>Suimkite \u0161tang\u0105 rankomis pe\u010di\u0173 plotyje.<\/li>\n<\/ul>\n<p>Vykdymas:<\/p>\n<ul>\n<li>Vyriai ties klubais, nugara i\u0161laikoma tiesiai.<\/li>\n<li>Nuleiskite \u0161tang\u0105 link \u017eem\u0117s.<\/li>\n<li>Laikykite juost\u0105 arti k\u016bno.<\/li>\n<li>Kelkite i\u0161tiesdami klubus ir kelius vienu metu.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Virsutinis_presas\"><\/span>3. Vir\u0161utinis presas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0105ranka:<\/p>\n<ul>\n<li>Prad\u0117kite nuo \u0161tangos pe\u010di\u0173 auk\u0161tyje.<\/li>\n<li>Rankena \u0161iek tiek platesn\u0117 nei pe\u010di\u0173 plotyje.<\/li>\n<\/ul>\n<p>Vykdymas:<\/p>\n<ul>\n<li>Paspauskite \u0161tang\u0105 vir\u0161 galvos.<\/li>\n<li>Laikykite \u0161erd\u012f \u012fjungt\u0105, kad apsaugotum\u0117te apatin\u0119 nugaros dal\u012f.<\/li>\n<li>Nuleiskite \u0161tang\u0105 atgal \u012f pe\u010di\u0173 auk\u0161t\u012f.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Sulenktos_eiles\"><\/span>4. Sulenktos eil\u0117s<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0105ranka:<\/p>\n<ul>\n<li>Vyriai ties klubais, kr\u016btin\u0117 lygiagreti \u017eemei.<\/li>\n<li>Suimkite \u0161tang\u0105 rankomis \u0161iek tiek platesn\u0117mis nei pe\u010di\u0173 plotyje.<\/li>\n<\/ul>\n<p>Vykdymas:<\/p>\n<ul>\n<li>Patraukite \u0161tang\u0105 link apatin\u0117s kr\u016btin\u0117s dalies.<\/li>\n<li>Laikykite alk\u016bnes arti k\u016bno.<\/li>\n<li>Nuleiskite \u0161tang\u0105 valdydami.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"5_Didelio_intensyvumo_intervalines_treniruotes_HIIT_su_stanga\"><\/span>5. Didelio intensyvumo intervalin\u0117s treniruot\u0117s (HIIT) su \u0161tanga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0160tangos kompleksas<\/p>\n<p>Sujunkite pratimus, pvz., prit\u016bpimus, traukimus, eiles ir spaudimus, \u012f sek\u0105. Atlikite kiekvien\u0105 pratim\u0105 tam tikr\u0105 pakartojim\u0173 skai\u010di\u0173, tarp kuri\u0173 nepails\u0117kite. Trumpai pails\u0117kite tarp raund\u0173. Pakartokite kelis ratus, kad padidintum\u0117te \u0161irdies ritm\u0105 ir sudegintum\u0117te kalorijas.<\/p>\n<p>Tabata \u0161tangos<\/p>\n<p>Pasirinkite vien\u0105 ar daugiau \u0161tangos pratim\u0173. Atlikite kiekvien\u0105 pratim\u0105 maksimaliomis pastangomis 20 sekund\u017ei\u0173.<\/p>\n<p>\u201eVisada pirmenyb\u0119 teikite tinkamai formai, o ne dideliems svoriams, palaipsniui didindami intensyvum\u0105, kad i\u0161vengtum\u0117te traum\u0173. Apsvarstykite galimyb\u0119 pasikonsultuoti su k\u016bno rengybos specialistu, kad gautum\u0117te asmenini\u0173 patarim\u0173\u201c, &#8211; sako Agarwal.<\/p>\n<figure id=\"attachment_65449\" class=\"wp-caption aligncenter\" aria-describedby=\"caption-attachment-65449\"><figcaption id=\"caption-attachment-65449\" class=\"wp-caption-text\">\u017dinokite \u0161alutin\u012f pratim\u0173 su \u0161tanga poveik\u012f. Vaizdo sutikimas: \u201eAdobe Stock\u201c.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Kuo_pratimai_su_stanga_yra_naudingi_moterims\"><\/span>Kuo pratimai su \u0161tanga yra naudingi moterims?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1Stiprina_kuna\"><\/span>1.Stiprina k\u016bn\u0105<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pratimai su \u0161tanga yra geras b\u016bdas padidinti viso k\u016bno raumen\u0173 kiek\u012f. Norintiems patobulinti pe\u010dius, keturra\u010dius ir kitus raumenis, \u0161tangos treniruot\u0117s yra puikus pasirinkimas.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Pagerina_jusu_sportinius_rezultatus\"><\/span>2. Pagerina j\u016bs\u0173 sportinius rezultatus<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pratimai su \u0161tanga padeda lavinti vir\u0161utin\u0117s ir apatin\u0117s k\u016bno dalies raumenis, o tai padidina j\u0117g\u0105 ir greit\u012f \u012fvairiose sporto \u0161akose.<\/p>\n<p>3. Pagerina laikysen\u0105<\/p>\n<p>Taisyklingai atliekami \u0161tangos pratimai sustiprins j\u016bs\u0173 stabilizatoriaus raumenis, o tai pad\u0117s i\u0161laikyti tiesi\u0105 nugar\u0105 ir sta\u010di\u0105 laikysen\u0105.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Koks_yra_stangos_naudojimo_salutinis_poveikis\"><\/span>Koks yra \u0161tangos naudojimo \u0161alutinis poveikis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Visada yra visko plius\u0173 ir minus\u0173. Pana\u0161iai ir \u0161tangos naudojimas treniruot\u0117ms turi tam tikr\u0105 \u0161alutin\u012f poveik\u012f.<\/p>\n<ul>\n<li>Neteisinga forma arba per didelio svorio k\u0117limas gali sukelti traum\u0173.<\/li>\n<li>Raumen\u0173 skausmas<\/li>\n<li>Per didelis naudojimas be tinkamo poilsio gali sukelti nuovarg\u012f ir su\u017ealojimus.<strong>Taip pat skaitykite:<\/strong> 6 patarimai, kaip i\u0161vengti \u012fprast\u0173 traum\u0173 \u0161tangos treniruot\u0117s metu<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Koks_yra_tinkamas_stangos_svoris_moterims\"><\/span>Koks yra tinkamas \u0161tangos svoris moterims?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Svoris priklauso nuo \u0161i\u0173 veiksni\u0173:<\/p>\n<ul>\n<li>Pradedantiesiems: prad\u0117kite nuo lengvos \u0161tangos (15\u201320 svar\u0173), kad sutelktum\u0117te d\u0117mes\u012f \u012f form\u0105.<\/li>\n<li>Vidutinis: palaipsniui didinkite svor\u012f iki sud\u0117tingo 8\u201312 pakartojim\u0173.<\/li>\n<li>I\u0161pl\u0117stin\u0117: pritaikykite svorius pagal k\u016bno rengybos tikslus; skirtis tarp lengv\u0173 ir sunki\u0173 \u012fvairioms treniruot\u0117ms.<\/li>\n<\/ul>\n<p>The post Geriausi \u0161tangos pratimai moterims, siekiant padidinti j\u0117g\u0105 ir pagerinti laikysen\u0105 appeared first on<\/p>\n<\/div>\n<p class=\"wpematico_credit\">I\u0161leido Gegu\u017e\u0117s sveika gyvensena<\/p>\n<\/p><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/mayhealthylifestyle.com\/best-barbell-exercises-for-women-to-increase-strength-and-improve-posture\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0160tangos pratimai turi daug privalum\u0173. Vaizdo sutikimas: Shutterstock\u0160tangos treniruot\u0117s moterims Pa\u017evelkite \u012f \u0161iuos penkis viso k\u016bno pratimus su \u0161tanga moterims, kuriuos pasi\u016bl\u0117 k\u016bno rengybos instruktorius Yashas Agarwalas, kuris taip pat pasidalijo treniruot\u0117s su \u0161tanga privalumais ir \u0161alutiniais poveikiais. 1.Prit\u016bpimai S\u0105ranka: Pad\u0117kite \u0161tang\u0105 ant vir\u0161utin\u0117s nugaros dalies (sp\u0105stai). P\u0117dos pe\u010di\u0173 plotyje. Vykdymas: Nuleiskite klubus atgal ir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1485,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[5],"tags":[862,2918,2920,865,1350,1796,2919,2916,2917],"class_list":["post-1484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikata-medicina-klinikos","tag-geriausi","tag-jega","tag-laikysena","tag-moterims","tag-norint","tag-padidinti","tag-pagerinti","tag-pratimai","tag-stanga"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.0.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u0160tangos pratimai turi daug privalum\u0173. 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Vaizdo sutikimas: Shutterstock \u0160tangos treniruot\u0117s moterims Pa\u017evelkite \u012f \u0161iuos penkis viso k\u016bno pratimus su \u0161tanga moterims, kuriuos pasi\u016bl\u0117 k\u016bno rengybos instruktorius Yashas Agarwalas, kuris taip pat pasidalijo treniruot\u0117s su \u0161tanga privalumais ir \u0161alutiniais poveikiais. 1.Prit\u016bpimai S\u0105ranka: Pad\u0117kite \u0161tang\u0105 ant vir\u0161utin\u0117s nugaros dalies (sp\u0105stai). P\u0117dos pe\u010di\u0173 plotyje. 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