{"id":31528,"date":"2025-07-30T09:23:32","date_gmt":"2025-07-30T07:23:32","guid":{"rendered":"https:\/\/vilkaviskiovsb.lt\/?p=31528"},"modified":"2025-07-30T09:23:32","modified_gmt":"2025-07-30T07:23:32","slug":"siaurietiskasis-ejimas-4","status":"publish","type":"post","link":"https:\/\/vilkaviskiovsb.lt\/en\/2025\/07\/30\/siaurietiskasis-ejimas-4\/","title":{"rendered":"\u0160iaurieti\u0161kasis \u0117jimas"},"content":{"rendered":"

\u0160IAURIETI\u0160KASIS \u0116JIMAS \u2013 NAUDA SVEIKATAI<\/strong><\/p>\n

\u0160iaurieti\u0161kasis \u0117jimas (Nordic walking<\/em>)<\/strong> \u2013 tai \u0117jimo forma, kai einama su specialiomis lazdomis. \u0160is fizinis aktyvumas tinka \u012fvairaus am\u017eiaus ir fizinio pasirengimo \u017emon\u0117ms ir turi daug teigiamo poveikio sveikatai.<\/p>\n

\u0160iaurieti\u0161kasis \u0117jimas yra aktyvumo forma Skandinavijos \u0161alyse atpa\u017e\u012fstama daugiau nei dvide\u0161imt met\u0173. \u0160is u\u017esi\u0117mimas aktyvuoja viso k\u016bno raumenis. Jo metu naudojamos specialios lazdos priver\u010dia dirbti pe\u010di\u0173, rank\u0173 ir liemens raumenis. Vaik\u0161\u010diojimas su lazdomis yra prieinamas visais met\u0173 laikais, \u012fvairaus fizinio paj\u0117gumo ir am\u017eiaus \u017emon\u0117ms. Tyrim\u0173, atlikt\u0173 skandinavijos \u0161alyse, rezultatai patvirtina, jog \u0161iaurieti\u0161kasis \u0117jimas yra daug efektyvesnis nei paprastas \u0117jimas.<\/p>\n

\u0160iaurieti\u0161kojo \u0117jimo nauda sveikatai:<\/em><\/strong><\/p>\n

    \n
  1. Gerina \u0161irdies ir kraujagysli\u0173 sistemos veikl\u0105<\/strong><\/li>\n<\/ol>\n
      \n
    • \u0160iaurieti\u0161kasis \u0117jimas stiprina \u0161ird\u012f ir kraujagysles, ma\u017eina kraujosp\u016bd\u012f;<\/li>\n
    • Tai vidutinio intensyvumo aerobin\u0117 veikla \u2013 puikiai tinka \u0161irdies treniruot\u0117ms.<\/li>\n<\/ul>\n
        \n
      1. Suaktyvina daugiau raumen\u0173 nei paprastas \u0117jimas<\/strong><\/li>\n<\/ol>\n
          \n
        • \u012e darb\u0105 \u012ftraukiama apie 90 % viso k\u016bno raumen\u0173: rank\u0173, pe\u010di\u0173, nugaros, pilvo ir koj\u0173;<\/li>\n
        • D\u0117l to sudeginama daugiau kalorij\u0173 nei einant be lazd\u0173.<\/li>\n<\/ul>\n
            \n
          1. Tinka s\u0105nari\u0173 tausojimui<\/strong><\/li>\n<\/ol>\n
              \n
            • Laikant lazdas, dalis k\u016bno svorio paskirstoma ant rank\u0173, tad ma\u017eiau apkraunami klubai, keliai ir stuburas;<\/li>\n
            • Ypa\u010d naudinga vyresnio am\u017eiaus \u017emon\u0117ms ar turintiems s\u0105nari\u0173 problem\u0173.<\/li>\n<\/ul>\n
                \n
              1. Padeda koreguoti laikysen\u0105<\/strong><\/li>\n<\/ol>\n
                  \n
                • Tinkamai atliekant technik\u0105, tiesinama nugara, ma\u017einamas pe\u010di\u0173 \u012ftempimas;<\/li>\n
                • Ger\u0117ja k\u016bno koordinacija ir pusiausvyra.<\/li>\n<\/ul>\n
                    \n
                  1. Gerina nuotaik\u0105 ir ma\u017eina stres\u0105<\/strong><\/li>\n<\/ol>\n
                      \n
                    • Fizinis aktyvumas gamtoje skatina endorfin\u0173 \u2013 \u201elaim\u0117s hormon\u0173\u201c \u2013 gamyb\u0105;<\/li>\n
                    • Padeda kovoti su nerimu, depresija ir nuovargiu.<\/li>\n<\/ul>\n
                        \n
                      1. Skatina svorio ma\u017e\u0117jim\u0105<\/strong><\/li>\n<\/ol>\n
                          \n
                        • Sudeginama iki 40 % daugiau kalorij\u0173 nei einant be lazd\u0173;<\/li>\n
                        • Derinant su subalansuota mityba, padeda kontroliuoti k\u016bno svor\u012f.<\/li>\n<\/ul>\n

                          \u0160iaurieti\u0161kojo \u0117jimo technika yra svarbi norint gauti vis\u0105 \u0161ios veiklos naud\u0105. Netaisyklingas \u0117jimas gali suma\u017einti treniruot\u0117s efektyvum\u0105 ar net sukelti diskomfort\u0105.<\/p>\n

                          Pagrindiniai \u0161iaurieti\u0161kojo \u0117jimo technikos principai:<\/em><\/strong><\/p>\n

                            \n
                          1. Laikysena<\/strong><\/li>\n<\/ol>\n
                              \n
                            • K\u016bnas laikomas tiesiai, bet nat\u016braliai \u2013 ne\u012fsitempus;<\/li>\n
                            • Pe\u010diai atpalaiduoti, pilvas \u0161iek tiek \u012ftrauktas;<\/li>\n
                            • \u017dvilgsnis nukreiptas tiesiai \u012f priek\u012f, o ne \u012f \u017eem\u0119.<\/li>\n<\/ul>\n
                                \n
                              1. Nat\u016bralus \u017eingsnis<\/strong><\/li>\n<\/ol>\n
                                  \n
                                • \u017dingsniai turi b\u016bti nat\u016bral\u016bs, nei per trumpi, nei per ilgi;<\/li>\n
                                • Nusileid\u017eiama ant kulno, tada ridenama p\u0117da iki pir\u0161t\u0173;<\/li>\n
                                • Dirba klubai \u2013 leid\u017eiama jiems \u0161iek tiek suktis kartu su liemeniu.<\/li>\n<\/ul>\n
                                    \n
                                  1. Rank\u0173 darbas<\/strong><\/li>\n<\/ol>\n
                                      \n
                                    • Judesys rankomis turi b\u016bti prie\u0161ingas nei kojomis (kaip ir paprastai einant): kai \u017eengiate de\u0161ine koja \u2013 dirba kair\u0117 ranka, ir atvirk\u0161\u010diai;<\/li>\n
                                    • Rankos dirba nuo peties \u2013 ne tik sulenkiant alk\u016bn\u0119;<\/li>\n
                                    • Laisvai judinama pirmyn-atgal, ne per auk\u0161tai \u2013 ranka priekyje neturi kilti auk\u0161\u010diau nei kr\u016btin\u0117.<\/li>\n<\/ul>\n
                                        \n
                                      1. Lazd\u0173 naudojimas<\/strong><\/li>\n<\/ol>\n
                                          \n
                                        • Lazda statoma \u012f \u017eem\u0119 ma\u017edaug tarp \u017eingsniuojan\u010dios kojos ir prie\u0161ingos rankos \u2013 ne tiesiai prie\u0161ais save;<\/li>\n
                                        • Lazd\u0105 spaud\u017eiama \u012f \u017eem\u0119 ir naudojamasi ja atspyrimui \u2013 tai padeda pasist\u016bm\u0117ti pirmyn;<\/li>\n
                                        • Kai ranka eina atgal, lazdos rankena paleid\u017eiama (delnas lieka per dir\u017eel\u012f) \u2013 leid\u017eiama rankai \u201eatsiverti\u201c;<\/li>\n
                                        • Tada v\u0117l apimama lazda einant \u012f priek\u012f.<\/li>\n
                                        • <\/li>\n<\/ul>\n

                                          Pareng\u0117:<\/em><\/p>\n

                                          Vilkavi\u0161kio rajono savivaldyb\u0117s visuomen\u0117s sveikatos biuro JPSPP koordinator\u0117<\/em><\/p>\n

                                          Edita Jankien\u0117<\/em><\/p>\n

                                           <\/p>","protected":false},"excerpt":{"rendered":"

                                          \u0160IAURIETI\u0160KASIS \u0116JIMAS \u2013 NAUDA SVEIKATAI \u0160iaurieti\u0161kasis \u0117jimas (Nordic walking) \u2013 tai \u0117jimo forma, kai einama su specialiomis lazdomis. \u0160is fizinis aktyvumas tinka \u012fvairaus am\u017eiaus ir fizinio pasirengimo \u017emon\u0117ms ir turi daug teigiamo poveikio sveikatai. \u0160iaurieti\u0161kasis \u0117jimas yra aktyvumo forma Skandinavijos \u0161alyse atpa\u017e\u012fstama daugiau nei dvide\u0161imt met\u0173. \u0160is u\u017esi\u0117mimas aktyvuoja viso k\u016bno raumenis. Jo metu naudojamos…<\/p>","protected":false},"author":5,"featured_media":31530,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,102],"tags":[],"class_list":["post-31528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naujienos","category-saugok-sveikata-kol-jaunas2","category-6","category-102","description-off"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7kWFe-8cw","jetpack_featured_media_url":"https:\/\/vilkaviskiovsb.lt\/wp-content\/uploads\/2025\/07\/48.png","post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/posts\/31528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/comments?post=31528"}],"version-history":[{"count":1,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/posts\/31528\/revisions"}],"predecessor-version":[{"id":31531,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/posts\/31528\/revisions\/31531"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/media\/31530"}],"wp:attachment":[{"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/media?parent=31528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/categories?post=31528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vilkaviskiovsb.lt\/en\/wp-json\/wp\/v2\/tags?post=31528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}