Treniruotėse, mano manymu, yra svarbiausi trys punktai:
- Parinkti saugius pratimus
- Naudoti gerą pratimų atlikimo techniką
- Teisingai kvėpuoti
Būtent paskutinį punktą ir aptarsime.
Dažniausios klaidos
Atliekant pratimus, labai svarbu taisyklingai kvėpuoti. Dažniausiai daromos klaidos yra kvėpavimo sulaikymas arba tiesiog paviršutinis kvėpavimas. Fiziškai aktyvūs žmonės daro šias klaidas dėl dviejų priežasčių: nežino, koks turi būti taisyklingas kvėpavimas, arba galvoja, kad kvėpavimas neturi didelės įtakos treniruotėms.
Tačiau be taisyklingo kvėpavimo negalėsite pasiekti efektyvių rezultatų, nes:
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- neaprūpinsite savo organizmo deguonimi
- neišlaikysite stabilaus juosmens
Juosmens stabilumas
Atliekant pratimus, būtina išlaikyti stabilų juosmenį, tai mes galime padaryti kai įkvepiame, nes tuo metu mes įtempiame kvėpavimo sistemos raumenis. Atliekant iškvėpimą, nereikėtų iki pat galo atpalaiduoti juosmens raumenų, tam, kad mūsų korsetas (pilvo, nugaros, dubens raumenys) liktų stabilus ir apsaugotume savo stuburą nuo pažeidimų. Tai du svarbiausi dalykai, dėl kurių reikia stengtis išmokti tinkamos kvėpavimo technikos.
Kada įkvėpti ir kada iškvėpti?
Viskas atrodo paprasta:
Įkvėpimas vyksta pradinėje pratimo padėtyje, lengviausioje vietoje, o iškvėpimas, kai atliekate jėgos veiksmą, sunkiausioje vietoje, kada raumenys apkraunami maksimaliai.
Svarbu nesulaikyti kvėpavimo per ilgai, nes ilgas užlaikymas gali sukelti kraujo grįžimą į širdį ir taip padidinti kraujospūdį.
Atrodo lengvos taisyklės, tačiau su jomis reikia padirbėti. Atlikite treniruotes stengdamiesi didelį dėmesį skirti kvėpavimui (gali tekti sumažinti svorius) ir po kurio laiko viskas įvyks savaime ir jums nebereikės galvoti, kada reikia įkvėpti, o kada iškvėpti.
Judėkime sveikai
Suderinus kvėpavimą su atliekamo veiksmo judesiu, pagerėja bei padidėja krūtinės ląstos paslankumas, bei mus džiugina greitesni rezultatai ir sveikesnis kūnas! Tad atkreipkime dėmesį į savo kvėpavimą ir iš sporto imkime visą duodamą naudą!
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