{"id":25854,"date":"2026-05-19T14:23:33","date_gmt":"2026-05-19T14:23:33","guid":{"rendered":"https:\/\/cp.snarskis.lt\/index.php\/2026\/05\/19\/atrodo-nekaltai-bet-pilvas-dega-sis-pratimas-pies-gonczy-stiprina-branduoli-ir-laikysena\/"},"modified":"2026-05-19T14:23:33","modified_gmt":"2026-05-19T14:23:33","slug":"atrodo-nekaltai-bet-pilvas-dega-sis-pratimas-pies-gonczy-stiprina-branduoli-ir-laikysena","status":"publish","type":"post","link":"https:\/\/cp.snarskis.lt\/index.php\/2026\/05\/19\/atrodo-nekaltai-bet-pilvas-dega-sis-pratimas-pies-gonczy-stiprina-branduoli-ir-laikysena\/","title":{"rendered":"Atrodo nekaltai, bet pilvas dega: \u0161is pratimas \u201epies go\u0144czy\u201c stiprina branduol\u012f ir laikysen\u0105"},"content":{"rendered":"<p>Pratimas \u201epies go\u0144czy\u201c, sporto treneri\u0173 da\u017enai vadinamas \u201ebird-dog\u201c, i\u0161 pirmo \u017evilgsnio atrodo labai paprastas, ta\u010diau jis stipriai apkrauna giliuosius liemens raumenis. Jo tikslas n\u0117ra greitai sudeginti riebalus nuo pilvo, nes riebal\u0173 ma\u017einimas nevyksta lokaliai vienoje zonoje. Vis d\u0117lto pratimas padeda gerinti k\u016bno kontrol\u0119 ir laikysen\u0105, o tai svarbu tiek treniruot\u0117se, tiek kasdien.<\/p>\n<p>\u201ePies go\u0144czy\u201c atliekamas atsistojus \u012f keturpest\u012f: delnai po pe\u010diais, keliai po klubais, nugara neutrali. Vienu metu tiesiama viena ranka \u012f priek\u012f ir prie\u0161inga koja atgal, stengiantis i\u0161laikyti klubus stabiliai ir ne\u012fsirieti juosmens srityje. Judesys reikalauja d\u0117mesio, nes net nedidel\u0117s kompensacijos suma\u017eina pratim\u0173 naud\u0105.<\/p>\n<p>\u0160is pratimas labiau primena stabilizacijos ir koordinacijos u\u017eduot\u012f nei \u012fprast\u0105 pilvo treniruot\u0119. Dirba gilieji pilvo raumenys, nugaros tiesiamieji, s\u0117dmenys ir klub\u0173 sritis, o liemuo mokosi \u201enesisukti\u201c ir nei\u0161sikraipyti. Tokia kontrol\u0117 praver\u010dia vaik\u0161tant, keliant daiktus, ilgai s\u0117dint prie kompiuterio ar sportuojant intensyviau.<\/p>\n<p>Da\u017eniausia klaida yra skub\u0117jimas: k\u016bnas pradeda svyruoti \u012f \u0161onus, koja keliama per auk\u0161tai, o juosmuo \u201e\u012fkrenta\u201c \u017eemyn. Efektyviau daryti ma\u017eiau pakartojim\u0173, bet l\u0117\u010diau ir tiksliau, i\u0161laikant ram\u0173 kv\u0117pavim\u0105 ir \u012ftempt\u0105 liemen\u012f. Prad\u017eiai da\u017enai pakanka 8\u201310 pakartojim\u0173 kiekvienai pusei, atliekant 2 serijas.<\/p>\n<p>Pa\u017eangai didinti galima ilgiau i\u0161laikyti galutin\u0119 pad\u0117t\u012f arba naudoti pasiprie\u0161inimo gum\u0105, ta\u010diau svarbiausia i\u0161lieka technika. Jei judesys sukelia a\u0161tr\u0173 skausm\u0105, tirpim\u0105 ar paa\u0161trina nugaros problemas, pratim\u0105 reik\u0117t\u0173 nutraukti ir pasitarti su kineziterapeutu ar treneriu. Taisyklingai atliekamas \u201epies go\u0144czy\u201c da\u017enai tampa saugiu ir efektyviu pagrindu stipresniam liemeniui bei geresnei laikysenai.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201ePies go\u0144czy\u201c atrodo paprastas, bet stipriai \u012fjungia giliuosius pilvo raumenis, gerina stabilum\u0105 ir laikysen\u0105, jei atliekamas taisyklingai.<\/p>\n","protected":false},"author":0,"featured_media":25855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[18194,307,308,7503,18193,6746],"miestas":[],"class_list":["post-25854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikata-ir-grozis","tag-bird-dog","tag-kineziterapija","tag-laikysena","tag-liemens-stabilizacija","tag-pies-gonczy","tag-pilvo-raumenys"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/25854","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/comments?post=25854"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/25854\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media\/25855"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=25854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=25854"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=25854"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=25854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}