{"id":518,"date":"2021-07-11T22:38:06","date_gmt":"2021-07-11T20:38:06","guid":{"rendered":"https:\/\/consumers-views.com\/lv\/?p=518"},"modified":"2021-07-11T22:38:06","modified_gmt":"2021-07-11T20:38:06","slug":"ka-atri-zaudet-svaru-no-augsstilbiem","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/lv\/ka-atri-zaudet-svaru-no-augsstilbiem\/","title":{"rendered":"K\u0101 \u0101tri zaud\u0113t svaru no aug\u0161stilbiem &#8211; Padomi problem\u0101tiskaj\u0101m \u0137erme\u0146a da\u013c\u0101m"},"content":{"rendered":"\n<p> <strong>Visproblem\u0101tisk\u0101k\u0101s<\/strong> sievie\u0161u \u0137erme\u0146a zonas ir aug\u0161stilbi. Tom\u0113r arvien bie\u017e\u0101k j\u016bs sastopat ar\u012b v\u012brie\u0161us, kuri v\u0113las str\u0101d\u0101t pie \u0161\u012bs da\u013cas, ko ir \u013coti gr\u016bti pareizi model\u0113t.<\/p>\n\n\n\n<p>\u0160ai past\u0101v\u012bgajai probl\u0113mai nav vienota risin\u0101juma. V\u0113lam\u0101 slaid\u0101 fig\u016bra ir j\u0101ieg\u016bst ar <strong>smagu darbu, konsekvenci un iztur\u012bbu<\/strong>. Lai sasniegtu savu m\u0113r\u0137i, ir nepiecie\u0161ams ar\u012b iev\u0113rot vesel\u012bgu dz\u012bvesveidu. T\u0101p\u0113c mums ir j\u0101r\u016bp\u0113jas par <strong>sabalans\u0113tu,<\/strong> m\u016bsu vajadz\u012bb\u0101m atbilsto\u0161u <strong>uzturu<\/strong> un \u012bpa\u0161i izv\u0113l\u0113tu <strong>treni\u0146u pl\u0101nu<\/strong>, kas pal\u012bdz\u0113s mums ieviest regul\u0101ras fizisk\u0101s aktivit\u0101tes sav\u0101 dz\u012bv\u0113. Pal\u012bdz\u0113s ar\u012b<strong> pa\u0161p\u0101rliecin\u0101t\u012bba un tic\u012bba saviem sp\u0113kiem<\/strong>, bet \u0161os faktorus ir viegli apg\u016bt vingrin\u0101jumu laik\u0101, kurus m\u0113s veiksim vair\u0101kas reizes ned\u0113\u013c\u0101.<\/p>\n\n\n\n<p>Neapst\u0101simies uz lauriem. Ikreiz, kad redzam rezult\u0101tus, uzskat\u012bsim tos par <strong>atl\u012bdz\u012bbu par<\/strong> ieguld\u012btaj\u0101m p\u016bl\u0113m. \u0160\u0101d\u0101 veid\u0101 mums nekad nepietr\u016bks motiv\u0101cijas un pa\u0161kontroles. Pat tad, ja uz svariem vai centimetros nav redzami vizu\u0101li rezult\u0101ti, tie b\u016bs redzami gar\u012bgi, lai c\u012bn\u012btos par jaunu un <strong>lab\u0101ku dz\u012bvi<\/strong>.<\/p>\n\n\n\n<p><strong>Lasiet ar\u012b:<\/strong> Tauku deg\u013cu klasifik\u0101cija<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0101 zaud\u0113t svaru no aug\u0161stilbiem? &#8211; Vingrin\u0101jumi<\/h2>\n\n\n\n<p>Pa\u0161\u0101 s\u0101kum\u0101 j\u016bsu svara zaud\u0113\u0161anas un vingro\u0161anas piedz\u012bvojum\u0101 tas var b\u016bt mazliet sare\u017e\u0123\u012bti. <strong>Neviens nav teicis, ka tas b\u016bs viegli<\/strong>. Tom\u0113r vissvar\u012bg\u0101kais ir tic\u0113t sav\u0101m sp\u0113j\u0101m un iesp\u0113j\u0101m. M\u0113\u0123iniet<strong> iecien\u012bt fizisk\u0101s aktivit\u0101tes<\/strong>. Lai t\u0101 b\u016btu tikai pastaiga ar n\u016bj\u0101m, sporta z\u0101le, velosip\u0113ds vai vienk\u0101r\u0161i vingrin\u0101jumi ar hantel\u0113m m\u0101j\u0101s. Atkl\u0101jiet sevi un savu person\u012bbu un noskaidrojiet, kas jums vislab\u0101k piest\u0101v. Ja jau esat cilv\u0113ks ar nedaudz lab\u0101ku st\u0101vokli,<strong> p\u0101rejiet uz konkr\u0113tiem vingrin\u0101jumiem<\/strong>. Skaisti veido \u0137ermeni un aug\u0161stilbu da\u013cas, pateicoties t\u0101diem vingrin\u0101jumiem k\u0101: lecamauklas, \u0161\u0137\u0113res, k\u0101ju pacel\u0161ana uz vienu pusi, pietupieni, kas ne tikai nostiprina apak\u0161stilbu musku\u013cus, bet ar\u012b aug\u0161stilbus un plaukstas. Person\u012bgie treneri un speci\u0101listi iesaka \u0161os vingrin\u0101jumus veikt div\u0101s vai tr\u012bs s\u0113rij\u0101s pa 10 atk\u0101rtojumiem 1-3 min\u016btes. Palielinoties m\u016bsu kond\u012bcijai, mums vajadz\u0113tu palielin\u0101t s\u0113rijas un atk\u0101rtojumu skaitu.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><figure id=\"attachment_349\" class=\"alignnone width-full text-columns-nobreak\" style=\"width: ;\"><img decoding=\"async\" data-caption=\"\" src=\"https:\/\/consumers-views.com\/lv\/wp-content\/uploads\/2021\/07\/posladki-1.jpg\" alt=\" vingrojumu pl\u0101ns aug\u0161stilbiem\" class=\"wp-image-349\" title=\"\"><\/figure><\/figure>\n\n\n\n<p>Interesantus un efekt\u012bvus vingrin\u0101jumu kompleksus \u0161\u012bm \u0137erme\u0146a da\u013c\u0101m pied\u0101v\u0101 fitnesa treneris Ewa Chodakowska, Mel B, Monika Ko\u0142akowska, Ania Lewandowska czy Marta Hennig<span class=\"hiddenSpellError\">.<\/span> Vispopul\u0101r\u0101k\u0101 vingrojumu programma slaidu aug\u0161stilbu formas veido\u0161anai vispirms ir <strong>Skapel<\/strong>, kas ietver vingrin\u0101jumus ar k\u0101ju izstiep\u0161anu uz s\u0101niem, pacel\u0161anu uz s\u0101niem, k\u0101ju izspie\u0161anu un tupienus ar l\u0113cienu. Citi favor\u012bti ir <strong>Slim FiT<\/strong>, kas, cita starp\u0101, ir paredz\u0113ts slaidiem aug\u0161stilbiem, k\u0101 ar\u012b <strong>Kick Fit<\/strong>, kas ietver k\u0101jbikses, kas vienlaikus stiprina aug\u0161stilbus. Pateicoties \u0161\u0101diem vingrin\u0101jumiem, m\u0113s ne tikai uzlabosim savu k\u0101ju izskatu, bet ar\u012b izjut\u012bsim iev\u0113rojamu <strong>laimes piepl\u016bdumu p\u0113c treni\u0146a beig\u0101m<\/strong>. \u0160os un citus bezmaksas vingrin\u0101jumus var atrast tie\u0161saist\u0113.<br><br><strong>Svar\u012bg\u0101kais ir neapst\u0101ties un nemit\u012bgi mekl\u0113t motiv\u0101ciju r\u012bkoties.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0101 zaud\u0113t svaru no aug\u0161stilbiem un tic\u0113t sav\u0101m sp\u0113j\u0101m.<\/h2>\n\n\n\n<p>Vispopul\u0101r\u0101kais vingrin\u0101jumu veids ir veikt tos m\u0101jas apst\u0101k\u013cos. \u0160\u0101dam risin\u0101jumam ir daudz priek\u0161roc\u012bbu, cita starp\u0101 tas ietaupa laiku un naudu. Vienk\u0101r\u0161i <strong>sp\u0113ka un aerobikas vingrin\u0101jumi<\/strong> ir vislab\u0101kie s\u0101kum\u0101. Izv\u0113l\u0113simies vingrojumu programmu ies\u0101c\u0113jiem un pak\u0101peniski regul\u0113sim izpild\u012bto vingrin\u0101jumu progresa l\u012bmeni t\u0101, lai m\u0113s <strong>past\u0101v\u012bgi spiestu sevi l\u012bdz robe\u017e\u0101m<\/strong>, bet nepadar\u012btu neiedro\u0161ino\u0161u. Kad j\u016bsu fiziskais st\u0101voklis ir iev\u0113rojami uzlabojies, p\u0101rejiet uz vingrin\u0101jumiem ar svariem. \u0160im nol\u016bkam noder\u0113s pot\u012btes atsvari vai vienk\u0101r\u0161i \u016bdens pudele.<\/p>\n\n\n\n<p>Tas ir ieteicams, jo ar laiku m\u016bsu musku\u013ci pierod pie veiktajiem vingrin\u0101jumiem. Tom\u0113r, lai saglab\u0101tu m\u016bsu darba rezult\u0101tus un<strong> att\u012bst\u012btos<\/strong> \u0161aj\u0101 jom\u0101, vispirms ir j\u0101att\u012bsta m\u016bsu musku\u013cu masa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0101p\u0113c zaud\u0113t svaru no aug\u0161stilbiem?<\/h2>\n\n\n\n<p>Lielisks veids, k\u0101 vienlaikus <strong>zaud\u0113t daudz tauku<\/strong>, nostiprin\u0101t musku\u013cus un t\u0101d\u0113j\u0101di model\u0113t \u0137ermeni, ir apvienot \u0161os divus treni\u0146us. Bet ko dar\u012bt, ja ies\u0101c\u0113jam nav sp\u0113ka izpild\u012bt pat pusi no vingrin\u0101jumiem? \u013baujiet vi\u0146ai dar\u012bt tik daudz, cik vi\u0146a sp\u0113j, pat ja pirmaj\u0101 ned\u0113\u013c\u0101 t\u0101 ir tikai 5 min\u016b\u0161u ilga vingro\u0161ana, bet n\u0101kamaj\u0101 &#8211; 10. Tas b\u016bs liels pan\u0101kums, ar kuru vi\u0146ai vajadz\u0113tu \u013coti lepoties. Kad vi\u0146\u0161\/vi\u0146a s\u0101ks piekopt \u0161\u0101du <strong>akt\u012bvu dz\u012bvesveidu<\/strong>, \u0137ermenis to atcer\u0113sies un ar katru n\u0101kamo reizi cilv\u0113ks v\u0113l\u0113sies atgriezties pie \u0161iem vingrin\u0101jumiem. Tas ir saist\u012bts ar seroton\u012bnu, kura l\u012bmenis paaugstin\u0101s p\u0113c fizisk\u0101m aktivit\u0101t\u0113m, t\u0101p\u0113c <strong>m\u0113s esam laim\u012bg\u0101ki<\/strong>. Laimes hormona l\u012bmenim un t\u0101 liel\u0101kam daudzumam ir ar\u012b \u013coti laba ietekme ne tikai uz garast\u0101vokli, bet ar\u012b uz <strong>vielmai\u0146u<\/strong>. Bie\u017eas aktivit\u0101tes laik\u0101 samazin\u0101s <strong>sirds slim\u012bbu risks, pa\u0101trin\u0101s elpo\u0161ana un uzlabojas darbasp\u0113jas<\/strong>.<\/p>\n\n\n\n<p>Interesanta alternat\u012bva ir ar\u012b <strong>interv\u0101lu vingrin\u0101jumi<\/strong>, t. i., \u013coti <strong>\u0101tri intens\u012bvi treni\u0146i<\/strong>, kas sadedzina kalorijas ar\u012b p\u0113c to beig\u0101m. K\u0101 apliecina jaun\u0101kie p\u0113t\u012bjumi, kaloriju dedzin\u0101\u0161ana, izmantojot intens\u012bvus, bet \u012bsus treni\u0146us, ir lab\u0101ka un efekt\u012bv\u0101ka svara zaud\u0113\u0161anas metode. P\u0113c \u0161\u0101da treni\u0146a <strong>m\u0113s sadedzin\u0101m<\/strong> kalorijas <strong>l\u012bdz pat 24 stund\u0101m<\/strong>, un da\u017ei avoti ir apstiprin\u0101ju\u0161i metabolisma pa\u0101trin\u0101\u0161anos l\u012bdz pat 48 stund\u0101m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Di\u0113ta un tievi aug\u0161stilbi<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright\"><figure id=\"attachment_348\" class=\"alignnone width-full text-columns-nobreak\" style=\"width: ;\"><img decoding=\"async\" data-caption=\"\" src=\"https:\/\/consumers-views.com\/lv\/wp-content\/uploads\/2021\/07\/717ktkqTURBXy84OTgyZDNlZDQxYjJkNGM0YmJiMzI3YmZmNjUzODA5Yi5qcGVnkZUCzQOEAMLD-300x300-1.jpg\" alt=\" sieviete ar slaidiem aug\u0161stilbiem\" class=\"wp-image-348\" title=\"\"><\/figure><\/figure><\/div>\n\n\n\n<p>Labi<strong> sabalans\u0113ts uzturs ir pamats<\/strong> vesel\u012bga auguma saglab\u0101\u0161anai. Vislab\u0101k, ja \u0161\u0101du \u0113dienkarti sagatavo uztura speci\u0101lists, \u012bpa\u0161i, ja mums ir liekais svars vai aptauko\u0161an\u0101s. \u0160aj\u0101 gad\u012bjum\u0101 ir nepiecie\u0161ams izveidot <strong>jaunus \u0113\u0161anas paradumus<\/strong>, par kuriem speci\u0101listam b\u016btu m\u016bs j\u0101inform\u0113.<\/p>\n\n\n\n<p>Tom\u0113r m\u0113s varam s\u0101kt pak\u0101peniski main\u012bt savus ieradumus, <strong>pak\u0101peniski samazinot cukura, alkohola, s\u0101ls pat\u0113ri\u0146u<\/strong> (ieteicam\u0101 dienas deva ir aptuveni 1 \u0113damkarote dien\u0101), <strong>g\u0101z\u0113tos un saldin\u0101tos dz\u0113rienus<\/strong>. Vislab\u0101k ir izv\u0113l\u0113ties vesel\u012bgus produktus, kas ir p\u0113c iesp\u0113jas <strong>maz\u0101k apstr\u0101d\u0101ti un nesatur konservantus<\/strong>.<\/p>\n\n\n\n<p>\u012apa\u0161u uzman\u012bbu piev\u0113rsiet uz\u0146emto uzturvielu, piem\u0113ram, <strong>olbaltumvielu, tauku, holester\u012bna un og\u013chidr\u0101tu<\/strong>, daudzumam. Pareizi izv\u0113l\u0113ts \u0113diens pal\u012bdz\u0113s uztur\u0113t <strong>kaloriju l\u012bdzsvaru uztur\u0101<\/strong>.<\/p>\n\n\n\n<p>Lai atbr\u012bvotos no piet\u016bkuma un \u016bdens uzkr\u0101\u0161an\u0101s organism\u0101, m\u0113s varam izmantot gar\u0161augus, kas b\u016bs <strong>dabiski uztura bag\u0101tin\u0101t\u0101ji<\/strong>. \u0160eit aprakst\u012btie darbosies lieliski. Tiem b\u016bs antioksidanta iedarb\u012bba, proti, tie att\u012br\u012bs j\u016bs no visiem kait\u012bgajiem toks\u012bniem un <strong>pal\u012bdz\u0113s no organisma izvad\u012bt lieko \u016bdeni,<\/strong> kas veicina celul\u012bta veido\u0161anos, t\u0101d\u0113j\u0101di apgr\u016btinot slaidu aug\u0161stilbu veido\u0161anos. T\u0101p\u0113c nevajadz\u0113tu p\u0101rsniegt s\u0101ls dienas devu un r\u016bp\u0113ties par<strong> pareizu hidrat\u0101ciju<\/strong> (1,5-2 l \u0161\u0137idruma dien\u0101).<\/p>\n\n\n\n<p>J\u0101izv\u0113las ar\u012b liesa ga\u013ca, piem\u0113ram, t\u012btara vai vistas kr\u016bti\u0146a. Turkl\u0101t \u0113diet daudz piena produktu un zivju, kas j\u0101\u0113d vismaz 3 reizes ned\u0113\u013c\u0101. Neatsakieties no kartupe\u013ciem &#8211; neskatoties uz to, ka tajos ir daudz cietes, tos ik pa laikam vajadz\u0113tu \u0113st. Tajos ir daudz C vitam\u012bna un sal\u012bdzino\u0161i maz kaloriju. Ieteicams \u0113st ar\u012b putraimus un pilngraudu makaronus, r\u012bsus un maizi, kuros ir <strong>daudz \u0161\u0137iedrvielu, kas nodro\u0161ina s\u0101ta saj\u016btu un nov\u0113r\u0161 aizciet\u0113jumus<\/strong>. Tas veicina veikto vingrin\u0101jumu komfortu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Papildin\u0101jumi<\/h2>\n\n\n\n<p>Ir v\u0113rts atcer\u0113ties, ka organisma darb\u012bbu j\u0101atbalsta ar piem\u0113rotiem<strong> uztura bag\u0101tin\u0101t\u0101jiem<\/strong>. T\u0101p\u0113c j\u016bs varat nodro\u0161in\u0101t sevi ar da\u017e\u0101diem vitam\u012bniem un miner\u0101lviel\u0101m, kas ir nepiecie\u0161amas samazin\u0101\u0161anas di\u0113tas laik\u0101. V\u0113l viens interesants risin\u0101jums ir izmantot ekstraktus no <strong>guaranas, za\u013c\u0101s t\u0113jas, kafijas, mango, jauniem za\u013cajiem mie\u017eiem un acai og\u0101m<\/strong>. <strong>T\u0101s<\/strong> ne tikai <strong>pa\u0101trina vielmai\u0146u<\/strong> un laiku, kas nepiecie\u0161ams, lai sasniegtu savu sap\u0146u fig\u016bru, bet ar\u012b <strong>nom\u0101c apet\u012bti<\/strong>, atturot j\u016bs no na\u0161\u0137o\u0161an\u0101s. <strong>T\u0101s sniegs jums ener\u0123iju<\/strong> vingrin\u0101jumiem un pal\u012bdz\u0113s <strong>regul\u0113t \u0137erme\u0146a temperat\u016bru<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Visproblem\u0101tisk\u0101k\u0101s sievie\u0161u \u0137erme\u0146a zonas ir aug\u0161stilbi. Tom\u0113r arvien bie\u017e\u0101k j\u016bs sastopat ar\u012b v\u012brie\u0161us, kuri v\u0113las str\u0101d\u0101t pie \u0161\u012bs da\u013cas, ko ir \u013coti gr\u016bti pareizi model\u0113t. \u0160ai past\u0101v\u012bgajai probl\u0113mai nav vienota risin\u0101juma. V\u0113lam\u0101 slaid\u0101 fig\u016bra ir j\u0101ieg\u016bst ar smagu darbu, konsekvenci un iztur\u012bbu. Lai sasniegtu savu m\u0113r\u0137i, ir nepiecie\u0161ams ar\u012b iev\u0113rot vesel\u012bgu dz\u012bvesveidu. T\u0101p\u0113c mums ir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-zudums","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/518","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/comments?post=518"}],"version-history":[{"count":1,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"predecessor-version":[{"id":519,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/posts\/518\/revisions\/519"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media\/517"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/lv\/wp-json\/wp\/v2\/tags?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}