{"id":3897,"date":"2024-12-31T14:36:25","date_gmt":"2024-12-31T14:36:25","guid":{"rendered":"https:\/\/naujienulaikas.lt\/?p=3897"},"modified":"2025-01-08T14:40:46","modified_gmt":"2025-01-08T14:40:46","slug":"nugaros-skausmas","status":"publish","type":"post","link":"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/","title":{"rendered":"Nugaros skausmas"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kaip_pasirinkti_geriausius_pratimus_stiprinancius_giluminius_nugaros_raumenis\" >Kaip pasirinkti geriausius pratimus, stiprinan\u010dius giluminius nugaros raumenis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kodel_svarbu_stiprinti_giluminius_nugaros_raumenis\" >Kod\u0117l svarbu stiprinti giluminius nugaros raumenis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kokie_pratimai_efektyviausiai_stiprina_giluminius_nugaros_raumenis\" >Kokie pratimai efektyviausiai stiprina giluminius nugaros raumenis?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#_%E2%80%9ELentos%E2%80%9C_plank_pratimas\" >&nbsp;\u201eLentos\u201c (plank) pratimas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#_%E2%80%9ESupermenas%E2%80%9C_Superman_pose\" >&nbsp;\u201eSupermenas\u201c (Superman pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#_%E2%80%9ETiltas%E2%80%9C_Bridge\" >&nbsp;\u201eTiltas\u201c (Bridge)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kaip_tinkamai_atlikti_pratimus_kad_isvengtumete_traumu\" >Kaip tinkamai atlikti pratimus, kad i\u0161vengtum\u0117te traum\u0173?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kokie_yra_papildomi_patarimai_giluminiu_nugaros_raumenu_stiprinimui\" >Kokie yra papildomi patarimai gilumini\u0173 nugaros raumen\u0173 stiprinimui?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/naujienulaikas.lt\/index.php\/2024\/12\/31\/nugaros-skausmas\/#Kodel_svarbu_pasitarti_su_specialistu_pries_pradedant_pratimus\" >Kod\u0117l svarbu pasitarti su specialistu prie\u0161 pradedant pratimus?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaip_pasirinkti_geriausius_pratimus_stiprinancius_giluminius_nugaros_raumenis\"><\/span>Kaip pasirinkti geriausius pratimus, stiprinan\u010dius giluminius nugaros raumenis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kodel_svarbu_stiprinti_giluminius_nugaros_raumenis\"><\/span>Kod\u0117l svarbu stiprinti giluminius nugaros raumenis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Giluminiai nugaros raumenys yra esmin\u0117 k\u016bno atrama, padedanti i\u0161laikyti taisykling\u0105 laikysen\u0105, apsaugoti stubur\u0105 nuo traum\u0173 ir suma\u017einti nugaros skausmo rizik\u0105. \u0160ie raumenys veikia kaip stabilizatoriai, palaikantys k\u016bno pusiausvyr\u0105 atliekant kasdienius judesius ir fizin\u0119 veikl\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stipr\u016bs giluminiai raumenys u\u017etikrina ne tik ger\u0105 fizin\u0119 b\u016bkl\u0119, bet ir prisideda prie skausmo prevencijos. Silpni giluminiai raumenys gali sukelti per didel\u0119 apkrov\u0105 stuburui, o tai ilgainiui gali virsti l\u0117tiniu diskomfortu ar skausmu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kokie_pratimai_efektyviausiai_stiprina_giluminius_nugaros_raumenis\"><\/span>Kokie pratimai efektyviausiai stiprina giluminius nugaros raumenis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_%E2%80%9ELentos%E2%80%9C_plank_pratimas\"><\/span>&nbsp;\u201eLentos\u201c (plank) pratimas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lentos pratimas yra vienas i\u0161 geriausi\u0173 b\u016bd\u0173 stiprinti giluminius nugaros ir pilvo raumenis. \u0160is statinis pratimas \u012ftraukia daugyb\u0119 raumen\u0173 grupi\u0173, tod\u0117l jis itin veiksmingas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atsigulkite ant grind\u0173, atr\u0117m\u0119 k\u016bn\u0105 \u012f dilbius ir koj\u0173 pir\u0161tus.<\/li>\n\n\n\n<li>Laikykite k\u016bn\u0105 tiesioje linijoje ir i\u0161laikykite pad\u0117t\u012f 20\u201360 sekund\u017ei\u0173.<\/li>\n\n\n\n<li>Kartokite 3\u20135 kartus, palaipsniui ilgindami laik\u0105.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_%E2%80%9ESupermenas%E2%80%9C_Superman_pose\"><\/span>&nbsp;\u201eSupermenas\u201c (Superman pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160is pratimas padeda stiprinti nugaros ir juosmens raumenis:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atsigulkite ant pilvo, rankas ir kojas i\u0161tieskite \u012f priek\u012f.<\/li>\n\n\n\n<li>Pakelkite rankas, kojas ir kr\u016btin\u0119 nuo grind\u0173, i\u0161laikydami pad\u0117t\u012f kelias sekundes.<\/li>\n\n\n\n<li>Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f ir pakartokite 10\u201312 kart\u0173.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_%E2%80%9ETiltas%E2%80%9C_Bridge\"><\/span>&nbsp;\u201eTiltas\u201c (Bridge)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tiltas yra puikus pratimas nugaros raumenims stiprinti ir klub\u0173 lankstumui didinti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atsigulkite ant nugaros, kojas sulenkite per kelius, o p\u0117das pad\u0117kite ant grind\u0173.<\/li>\n\n\n\n<li>L\u0117tai kelkite klubus auk\u0161tyn, i\u0161laikydami tiesi\u0105 linij\u0105 nuo pe\u010di\u0173 iki keli\u0173.<\/li>\n\n\n\n<li>I\u0161likite \u0161ioje pad\u0117tyje kelias sekundes, tada nuleiskite klubus ir pakartokite 10\u201315 kart\u0173.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaip_tinkamai_atlikti_pratimus_kad_isvengtumete_traumu\"><\/span>Kaip tinkamai atlikti pratimus, kad i\u0161vengtum\u0117te traum\u0173?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Netinkamai atliekami pratimai gali sukelti daugiau \u017ealos nei naudos. \u0160tai keli patarimai, kaip to i\u0161vengti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prie\u0161 pradedant treniruot\u0119, atlikite ap\u0161ilim\u0105. Tai paruo\u0161 raumenis ir suma\u017eins traum\u0173 rizik\u0105.<\/li>\n\n\n\n<li>Venkite staigi\u0173 judesi\u0173 \u2013 dirbkite l\u0117tai ir kontroliuotai.<\/li>\n\n\n\n<li>Steb\u0117kite k\u016bno pad\u0117t\u012f \u2013 stuburas turi i\u0161likti neutralus.<\/li>\n\n\n\n<li>Jei jau\u010diate diskomfort\u0105 ar skausm\u0105, nutraukite pratim\u0105 ir pasitarkite su specialistu.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kokie_yra_papildomi_patarimai_giluminiu_nugaros_raumenu_stiprinimui\"><\/span>Kokie yra papildomi patarimai gilumini\u0173 nugaros raumen\u0173 stiprinimui?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Be konkre\u010di\u0173 pratim\u0173, svarbu laikytis ir bendr\u0173 sveikatos prie\u017ei\u016bros princip\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reguliarumas:<\/strong> treniruokite giluminius raumenis bent 2\u20133 kartus per savait\u0119.<\/li>\n\n\n\n<li><strong>Tinkama mityba:<\/strong> vartokite pakankamai baltym\u0173 ir kit\u0173 maistini\u0173 med\u017eiag\u0173, reikaling\u0173 raumenims stiprinti.<\/li>\n\n\n\n<li><strong>Hidratacija:<\/strong> gerkite pakankamai vandens, kad palaikytum\u0117te optimal\u0173 raumen\u0173 funkcionavim\u0105.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tinkamai stiprinant giluminius nugaros raumenis, galima ne tik i\u0161vengti nugaros skausm\u0173, bet ir pagerinti bendr\u0105 fizin\u0119 b\u016bkl\u0119 bei savijaut\u0105.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kodel_svarbu_pasitarti_su_specialistu_pries_pradedant_pratimus\"><\/span>Kod\u0117l svarbu pasitarti su specialistu prie\u0161 pradedant pratimus?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prie\u0161 pradedant stiprinti giluminius nugaros raumenis, svarbu pasikonsultuoti su specialistu, ypa\u010d jei jau\u010diate nugaros skausm\u0105. Tinkamai parinkti pratimai gali ne tik suma\u017einti diskomfort\u0105, bet ir u\u017ekirsti keli\u0105 galimoms traumoms ar l\u0117tini\u0173 problem\u0173 atsiradimui.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Konsultacijos privalumai:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tiksli diagnoz\u0117:<\/strong> specialistas gali nustatyti, ar j\u016bs\u0173 nugaros skausmas yra susij\u0119s su raumen\u0173 silpnumu, netaisyklinga laikysena ar kitomis problemomis.<\/li>\n\n\n\n<li><strong>Individualus planas:<\/strong> jei pratimai b\u016bt\u0173 tinkamai pritaikyti, nugaros skausmas gal\u0117t\u0173 suma\u017e\u0117ti jau po keli\u0173 sesij\u0173.<\/li>\n\n\n\n<li><strong>Traum\u0173 prevencija:<\/strong> specialistai padeda i\u0161vengti klaid\u0173, kurios ilgainiui gal\u0117t\u0173 sukelti nugaros skausm\u0105ar kitas komplikacijas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Net jei <strong><a href=\"https:\/\/www.kinesis.lt\/nugaros-skausmas\" title=\"\">nugaros skausmas<\/a><\/strong> n\u0117ra labai intensyvus, pasikonsultavus su kvalifikuotu specialistu galima ne tik suma\u017einti diskomfort\u0105, bet ir u\u017etikrinti geresn\u0119 fizin\u0119 sveikat\u0105 ateityje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Daugiau informacijos rasite svetain\u0117je: <a href=\"https:\/\/kinesis.lt\">Kinesis.lt<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kaip pasirinkti geriausius pratimus, stiprinan\u010dius giluminius nugaros raumenis? Kod\u0117l svarbu stiprinti giluminius nugaros raumenis? Giluminiai&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[12],"tags":[],"class_list":["post-3897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-paslaugos"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/posts\/3897","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/comments?post=3897"}],"version-history":[{"count":1,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/posts\/3897\/revisions"}],"predecessor-version":[{"id":3899,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/posts\/3897\/revisions\/3899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/media\/3898"}],"wp:attachment":[{"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=3897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=3897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naujienulaikas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=3897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}