{"id":68250,"date":"2026-11-05T02:15:30","date_gmt":"2026-11-05T02:15:30","guid":{"rendered":"https:\/\/cp.snarskis.lt\/index.php\/2026\/11\/05\/kraujospudi-gali-mazinti-ir-be-begimo-mokslininkai-ivardijo-kedutes-prie-sienos-pratima\/"},"modified":"2026-11-05T02:15:30","modified_gmt":"2026-11-05T02:15:30","slug":"kraujospudi-gali-mazinti-ir-be-begimo-mokslininkai-ivardijo-kedutes-prie-sienos-pratima","status":"publish","type":"post","link":"https:\/\/cp.snarskis.lt\/index.php\/2026\/11\/05\/kraujospudi-gali-mazinti-ir-be-begimo-mokslininkai-ivardijo-kedutes-prie-sienos-pratima\/","title":{"rendered":"Kraujosp\u016bd\u012f gali ma\u017einti ir be b\u0117gimo: mokslininkai \u012fvardijo \u201ek\u0117dut\u0117s prie sienos\u201c pratim\u0105"},"content":{"rendered":"

Norint ma\u017einti arterin\u012f kraujosp\u016bd\u012f, neb\u016btina kasdien b\u0117gioti ar alinti sav\u0119s ilgomis treniruot\u0117mis. Mokslininkai atkreip\u0117 d\u0117mes\u012f \u012f paprast\u0105 statin\u012f pratim\u0105, kuriam nereikia nei \u012frangos, nei daug laiko \u2013 svarbiausia i\u0161laikyti k\u016bno pad\u0117t\u012f.<\/p>\n

Apie tyrimo rezultatus prane\u0161\u0117 \u201eDaily Mail\u201c, remdamasis publikacija \u017eurnale \u201eBMJ Open Sport & Exercise Medicine\u201c. Tyrime vertinta, kaip kraujosp\u016bd\u012f veikia izometriniai (statiniai) pratimai, kai raumenys \u012fsitempia, bet j\u0173 ilgis nekinta.<\/p>\n

Kalbama apie pratim\u0105 \u201ek\u0117dut\u0117 prie sienos\u201c (angl. wall sit). J\u012f atliekant reikia atsiremti nugara \u012f sien\u0105, sulenkti kojas per kelius ir i\u0161b\u016bti taip, tarsi s\u0117d\u0117tum\u0117te ant nematomos k\u0117d\u0117s.<\/p>\n

Tyr\u0117jai nurodo, kad reguliariai atliekant \u0161\u012f pratim\u0105 kraujosp\u016bd\u017eio rodikliai gali pastebimai ma\u017e\u0117ti. Tiesa, norint i\u0161laikyti efekt\u0105, fizin\u012f kr\u016bv\u012f reik\u0117t\u0173 t\u0119sti ir toliau.<\/p>\n

Kaip keit\u0117si kraujosp\u016bdis per m\u0117nes\u012f<\/h2>\n

Kenterberio Kristaus Ba\u017eny\u010dios universiteto (Canterbury Christ Church University) mokslinink\u0173 eksperimente dalyviai treniravosi tris kartus per savait\u0119 po 8 minutes.<\/p>\n

Po m\u0117nesio sistolinis kraujosp\u016bdis vidutini\u0161kai suma\u017e\u0117jo 9,5 mmHg, o diastolinis \u2013 5,5 mmHg. Tyr\u0117jai pa\u017eym\u0117jo, kad rezultatui palaikyti u\u017esi\u0117mimus reik\u0117t\u0173 t\u0119sti bent kart\u0105 per savait\u0119.<\/p>\n

Kod\u0117l veikia izometriniai pratimai<\/h2>\n

Izometrini\u0173 pratim\u0173 metu raumenys stipriai \u012fsitempia, nors k\u016bnas beveik nejuda. Mokslinink\u0173 ai\u0161kinimu, po \u012ftampos faz\u0117s raumenims atsipalaidavus kraujagysl\u0117s gali i\u0161sipl\u0117sti, o kraujotaka \u2013 pager\u0117ti, o tai susij\u0119 ir su kraujosp\u016bd\u017eio poky\u010diais.<\/p>\n

Tekste minima ir didesn\u0117s apimties analiz\u0117, ap\u0117musi 270 tyrim\u0173 \u2013 joje taip pat fiksuotas teigiamas izometrini\u0173 pratim\u0173 poveikis kraujosp\u016bd\u017eio rodikliams.<\/p>\n

Kokie dar pratimai priskiriami izometriniams<\/h2>\n

Be \u201ek\u0117dut\u0117s prie sienos\u201c, prie izometrini\u0173 alternatyv\u0173 priskiriama lenta (plank), atsispaudimai nuo sienos, kab\u0117jimas ant skersinio ir svorio laikymas rankose.<\/p>\n

Vis d\u0117lto pabr\u0117\u017eiama, kad izometrin\u0117s treniruot\u0117s n\u0117ra vaist\u0173 pakaitalas ir nepakei\u010dia visaver\u010dio fizinio aktyvumo. \u017dmon\u0117ms, turintiems \u0161irdies ir kraujagysli\u0173 lig\u0173 ar nekontroliuojam\u0105 hipertenzij\u0105, prie\u0161 pradedant tokius pratimus rekomenduojama pasitarti su gydytoju \u2013 \u012ftampos metu kraujosp\u016bdis gali laikinai padid\u0117ti.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tyrimas rodo, kad pratimas \u201ek\u0117dut\u0117 prie sienos\u201c, atliekamas 3 kartus per savait\u0119 po 8 min., per m\u0117nes\u012f gali suma\u017einti kraujosp\u016bd\u012f.<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[8512,2064,46298,53282,254,277],"miestas":[],"class_list":["post-68250","post","type-post","status-publish","format-standard","hentry","category-sveikata-ir-grozis","tag-fiziniai-pratimai","tag-hipertenzija","tag-izometriniai-pratimai","tag-kedute-prie-sienos","tag-kraujospudis","tag-sirdies-ir-kraujagysliu-ligos"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/68250","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=68250"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/68250\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=68250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=68250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=68250"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=68250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}