{"id":228,"date":"2021-06-09T14:40:38","date_gmt":"2021-06-09T12:40:38","guid":{"rendered":"https:\/\/consumers-views.com\/lv\/?p=228"},"modified":"2021-06-09T14:47:14","modified_gmt":"2021-06-09T12:47:14","slug":"aerobika-majas","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/lv\/aerobika-majas\/","title":{"rendered":"Aerobika m\u0101j\u0101s &#8211; 4 vienk\u0101r\u0161i veidi, k\u0101 veikt svara zaud\u0113\u0161anas vingrin\u0101jumus m\u0101j\u0101s"},"content":{"rendered":"\n<p>Aerobikas vingrin\u0101jumi nav p\u0101r\u0101k sare\u017e\u0123\u012bti vai nogurdino\u0161i, un daudzos gad\u012bjumos tie neprasa ieguld\u012bjumus d\u0101rg\u0101 sporta apr\u012bkojum\u0101. Taj\u0101 pa\u0161\u0101 laik\u0101 tie var sniegt mums daudz priek\u0161roc\u012bbu, un saraksta aug\u0161gal\u0101 ir regul\u0101rs svara zudums! Uzziniet, k\u0101 m\u0101j\u0101s veikt vienk\u0101r\u0161\u0101kos (un l\u0113t\u0101kos) aerobikas vingrin\u0101jumus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Aerobika &#8211; kas tie\u0161i t\u0101 ir?<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><figure id=\"attachment_7521\" class=\"alignnone width-full\" style=\"width: 339px;\"><img loading=\"lazy\" decoding=\"async\" data-caption=\"\" src=\"https:\/\/consumers-views.com\/lv\/wp-content\/uploads\/2021\/06\/Depositphotos_61391007_s-2019.jpg\" alt=\" vingrino\u0161a meitene\" class=\"wp-image-7521\" width=\"339\" height=\"252\" title=\"\"><\/figure><\/figure><\/div>\n\n\n\n<p>Termins &#8220;aerobika&#8221; attiecas uz daudziem vingrin\u0101jumu veidiem. Aerob\u0101 treni\u0146a pamat\u0101 ir jebkur\u0161 treni\u0146\u0161, kura laik\u0101 m\u0113s vingrojam vid\u0113ji intens\u012bvi, un m\u016bsu pulss tiek uztur\u0113ts aptuveni 70 % no maksim\u0101l\u0101 sirdsdarb\u012bbas \u0101truma. Aerobos vingrin\u0101jumus sauc ar\u012b par aerobiem, jo to izpildes laik\u0101 musku\u013ci tiek past\u0101v\u012bgi apg\u0101d\u0101ti ar lielu daudzumu sk\u0101bek\u013ca (kas noz\u012bm\u0113 efekt\u012bvu tauku dedzin\u0101\u0161anu). To pretstats ir anaerobie (anaerobie) vingrin\u0101jumi, piem\u0113ram, sp\u0113ka vai interv\u0101lu treni\u0146i, kuru laik\u0101 m\u0113s tren\u0113jamies ar augstu intensit\u0101ti, kas rada \u013coti \u0101tras asins pl\u016bsmas un sk\u0101bek\u013ca defic\u012bta efektu musku\u013cos.<\/p>\n\n\n\n<p>Aerobikas treni\u0146\u0161 noteikti ir visunivers\u0101l\u0101kais vingrin\u0101jumu veids &#8211; gan jauniem, gan veciem, gan tieviem, gan aptaukoju\u0161iem, gan ies\u0101c\u0113jiem, gan pieredz\u0113ju\u0161iem &#8211; praktiski visiem. T\u0101s galven\u0101 priek\u0161roc\u012bba ir lieliski rezult\u0101ti liek\u0101 \u0137erme\u0146a tauku daudzuma samazin\u0101\u0161an\u0101, protams, ar nosac\u012bjumu, ka t\u0101 tiek veikta pietiekami bie\u017ei un ilgi (tas ir, vair\u0101kas reizes ned\u0113\u013c\u0101 vismaz 40 min\u016btes).<\/p>\n\n\n\n<p>Noz\u012bm\u012bgas aerobikas treni\u0146u priek\u0161roc\u012bbas ir ar\u012b \u0161\u0101das: visp\u0101r\u0113ja fizisk\u0101s sagatavot\u012bbas un organisma notur\u012bbas uzlabo\u0161an\u0101s, maz\u0101ks traumu un p\u0101rslodzes risks nek\u0101 sp\u0113ka treni\u0146u un interv\u0101lu treni\u0146u gad\u012bjum\u0101, k\u0101 ar\u012b liela treni\u0146u formu daudzveid\u012bba, s\u0101kot no aerobikas un skrie\u0161anas, rite\u0146brauk\u0161anas l\u012bdz pat peld\u0113\u0161anai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cetri l\u0113ti veidi, k\u0101 veikt aerobikas vingrin\u0101jumus m\u0101j\u0101s<\/h2>\n\n\n\n<p>Ja v\u0113laties s\u0101kt aerobikas vingrin\u0101jumus m\u0101j\u0101s, bet negatavojaties t\u0113r\u0113t daudz naudas sporta apr\u012bkojumam, izm\u0113\u0123iniet k\u0101du no \u0161\u0101d\u0101m iesp\u0113j\u0101m:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. lecamaukla<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><figure id=\"attachment_7520\" class=\"alignnone width-full\" style=\"width: 363px;\"><img loading=\"lazy\" decoding=\"async\" data-caption=\"\" src=\"https:\/\/consumers-views.com\/lv\/wp-content\/uploads\/2021\/06\/Depositphotos_85017840_s-2019.jpg\" alt=\" vingrin\u0101jumi ar lecamauklu\" class=\"wp-image-7520\" width=\"363\" height=\"242\" title=\"\"><\/figure><\/figure><\/div>\n\n\n\n<p>Tas, iesp\u0113jams, ir l\u0113t\u0101kais veids, k\u0101 veikt aerobikas treni\u0146us m\u0101j\u0101s, bet tas ar\u012b sniedz \u013coti labus rezult\u0101tus. Ieguvumi no vingrin\u0101jumiem ar \u0161o vienk\u0101r\u0161o apr\u012bkojumu \u0101tri paman\u012bsiet uz skalas. L\u0113k\u0101jot uz lecamauklas aptuveni pusstundu, var sadedzin\u0101t 300-400 kcal. Tas jau ir daudz, bet, ja tam pievienosiet da\u017eas min\u016btes treni\u0146a uz pakl\u0101ji\u0146a vai ar hantel\u0113m, treni\u0146a efekts b\u016bs v\u0113l lab\u0101ks. Ja v\u0113laties sistem\u0101tiski sadedzin\u0101t taukus, izmantojiet izlai\u0161anas vingrin\u0101jumus da\u017eas reizes ned\u0113\u013c\u0101.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. komplekts: hanteles un vingro\u0161anas bumba<\/h3>\n\n\n\n<p>Nodro\u0161inot sevi ar div\u0101m hantel\u0113m un vingro\u0161anas bumbu, j\u016bs veiksiet efekt\u012bvu aerobikas apm\u0101c\u012bbu m\u0101j\u0101s. Ide\u0101l\u0101 gad\u012bjum\u0101 taj\u0101 b\u016btu j\u0101apvieno vair\u0101ki vai vair\u0101ki da\u017e\u0101di vingrin\u0101jumi ar hantel\u0113m, kas tiek veikti ener\u0123iski, atbilsto\u0161u rei\u017eu skaitu. \u0160\u0101di treni\u0146i veicin\u0101s \u0137erme\u0146a tauku samazin\u0101\u0161anos un slaidu fig\u016bru, un vienlaikus tie stiprin\u0101s j\u016bsu musku\u013cus. Piez\u012bme: ja j\u016bsu m\u0113r\u0137is ir zaud\u0113t lieko svaru, atcerieties, ka ar hantel\u0113m un bumbu j\u0101str\u0101d\u0101 4-5 reizes ned\u0113\u013c\u0101, katru reizi 40 min\u016btes vai ilg\u0101k.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. rot\u0101cijas groz\u012bt\u0101js<\/h3>\n\n\n\n<p>Twister ir vienk\u0101r\u0161a, maza un l\u0113ta apm\u0101c\u012bbas ier\u012bce, kas ir ide\u0101li piem\u0113rota apm\u0101c\u012bbai m\u0101j\u0101s. Tas stiprina aug\u0161stilbu un v\u0113dera musku\u013cus, pal\u012bdz atbr\u012bvoties no sp\u012bt\u012bgiem &#8220;s\u0101niem&#8221; un slaidin\u0101t vidukli, un, pateicoties komplekt\u0101 iek\u013cautaj\u0101m virv\u0113m, ar to varat vingrin\u0101t ar\u012b aug\u0161\u0113jos musku\u013cus. Ja v\u0113laties atbr\u012bvoties no liek\u0101 svara, vislab\u0101k ir kombin\u0113t twister treni\u0146u ar citiem vingrin\u0101jumiem, piem\u0113ram, \u0161\u0101d\u0101 konfigur\u0101cij\u0101: 20 min\u016btes uz v\u0113rpjam\u0101 trena\u017eiera un 20 min\u016btes vingrojumu ar hantel\u0113m vai pusstunda uz v\u0113rpjam\u0101 trena\u017eiera un 15 min\u016btes skrie\u0161anas utt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4 so\u013ci<\/h3>\n\n\n\n<p>Dinamiskie vingrin\u0101jumi m\u016bzikas ritm\u0101 ir viens no efekt\u012bv\u0101kajiem veidiem, k\u0101 atbr\u012bvoties no liek\u0101 svara. V\u0113l jo vair\u0101k, ja m\u016bsu sist\u0113ma ietver so\u013cu vingrin\u0101jumus. T\u0101 ir maza izm\u0113ra platforma, ko var izmantot, lai veiktu daudzus vingrin\u0101jumu variantus, pamatojoties uz aug\u0161upejo\u0161u un lejupejo\u0161u kust\u012bbu. T\u0101 k\u0101 intens\u012bvu vingrin\u0101jumu laik\u0101 uz soli\u0146a m\u0113s sadedzin\u0101m daudz kaloriju, sistem\u0101tiski (aptuveni 45 min\u016b\u0161u) treni\u0146i ar \u0161o ier\u012bci noteikti dos jums apmierino\u0161us rezult\u0101tus.<\/p>\n\n\n\n<p><strong>Skatiet, k\u0101dus uztura bag\u0101tin\u0101t\u0101jus svara zudumam es iesaku.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobikas vingrin\u0101jumi nav p\u0101r\u0101k sare\u017e\u0123\u012bti vai nogurdino\u0161i, un daudzos gad\u012bjumos tie neprasa ieguld\u012bjumus d\u0101rg\u0101 sporta apr\u012bkojum\u0101. Taj\u0101 pa\u0161\u0101 laik\u0101 tie var sniegt mums daudz priek\u0161roc\u012bbu, un saraksta aug\u0161gal\u0101 ir regul\u0101rs svara zudums! Uzziniet, k\u0101 m\u0101j\u0101s veikt vienk\u0101r\u0161\u0101kos (un l\u0113t\u0101kos) aerobikas vingrin\u0101jumus. Aerobika &#8211; kas tie\u0161i t\u0101 ir? Termins &#8220;aerobika&#8221; attiecas uz daudziem vingrin\u0101jumu veidiem. Aerob\u0101 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":227,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trenina","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/228","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/comments?post=228"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/228\/revisions"}],"predecessor-version":[{"id":229,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/228\/revisions\/229"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media\/227"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media?parent=228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/categories?post=228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/tags?post=228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}