{"id":1223,"date":"2018-09-10T13:33:38","date_gmt":"2018-09-10T11:33:38","guid":{"rendered":"http:\/\/www.laipiojimoklubas.lt\/?p=1223"},"modified":"2020-04-08T15:25:09","modified_gmt":"2020-04-08T13:25:09","slug":"apsilimas","status":"publish","type":"post","link":"http:\/\/www.laipiojimoklubas.lt\/?p=1223","title":{"rendered":"Ap\u0161ilimas"},"content":{"rendered":"<p>Da\u017enai pradedantieji laipiotojai neskiria tinkamo d\u0117mesio labai svarbiai treniruot\u0117s daliai \u2013 ap\u0161ilimui. Norisi kuo grei\u010diau pulti ant sienel\u0117s ir \u201etrai\u0161kyti\u201c kybius <img class=\"emoji\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/11.2.0\/svg\/1f642.svg\" alt=\"\ud83d\ude42\" \/><br \/>\nIr be reikalo. da\u017eniausiai tokie skub\u0117jimai baigiasi raumen\u0173 ir sausgysli\u0173 patempimais, kuri\u0173 gydymas u\u017eima daug daugiau laiko, nei ap\u0161ilimas.<br \/>\nKoki\u0105 \u012ftak\u0105 organizmui turi ap\u0161ilimas:<br \/>\n\u2013 pirmiausia \u2013 ap\u0161ilimo metu \u012f\u0161ildomi raumenys. Su\u0161il\u0119 raumenys saugiai ir didesne amplitude gali temptis. Tai \u012ftakoja didesnis kraujo kiekis raumenyse.<br \/>\n\u2013 Toki\u0105 pa\u010di\u0105 \u012ftak\u0105 kraujo kiekis turi ir sausgysl\u0117ms, jos tampa elastingesn\u0117s ir traum\u0173 tikimyb\u0117 ma\u017e\u0117ja (sausgysli\u0173 patempimas \u2013 da\u017eniausiai pasitaikanti trauma uol\u0173 laipiojime)<br \/>\n\u2013 Pada\u017en\u0117ja \u0161irdies ritmo darbas ( kas \u012ftakoja didesn\u012f kraujo kiek\u012f audiniuose) ir visa kraujotakos sistema \u2013 paruo\u0161iama kr\u016bviams.<br \/>\n\u2013 Padid\u0117jus raumen\u0173 ir sausgysli\u0173 elastingumui padid\u0117ja ir sanari\u0173 lankstumas, judesiai tampa laisvesni.<br \/>\n\u2013 \u012e\u0161ildyti raumenys susitraukia grei\u010diau ir apykaitos procesai juose vyksta grei\u010diau, tuo pa\u010diu pavargstama l\u0117\u010diau.<br \/>\n\u2013 Ap\u0161ilimas padeda paruo\u0161ti organizm\u0105, pereinant i\u0161 paprastos b\u016bsenos \u012f aktyvi\u0105 ne tik fizi\u0161kai, bet ir psichologi\u0161kai \u2013 padeda nusiteikti laipiojimui.<br \/>\nAp\u0161ilimui reik\u0117t\u0173 skirti ne ma\u017eiau kaip 15 min., pageidautina ir daugiau.<br \/>\nVis\u0105 ap\u0161ilim\u0105 galima suskirstyti \u012f tris etapus:<br \/>\n1. lengvas ap\u0161ilimas, su\u0161ildymas ir lengva pratempimas vis\u0173 raumen\u0173 grupi\u0173 ir sanari\u0173. Tai tas standartinis ap\u0161ilimas prie kurio visi buvo pratinami dar fizinio lavinimo pamokose. Po to tempkite raumenis ir sausgysles iki lengvo diskomforto jausmo, lengvo skausmo.<br \/>\n2. Toliau prasideda specifinis ap\u0161ilimas. Reikia atlikti pratimus, kad paruo\u0161ti organizm\u0105 laipiojimui. Tai gali b\u016bti kabojimas, prisitraukimai, atsispaudimai, \u0161uoliukai ir kt. \u010cia svarbiausia nepersistengti ir neu\u017emir\u0161ti, kad tai dar tik ap\u0161ilimas, papras\u010diausiai leiskite organizmui priprasti prie specifini\u0173 kr\u016bvi\u0173.<br \/>\n3. Kitas svarbus specifinis elementas \u2013 pir\u0161t\u0173 sanari\u0173 ap\u0161ildymas. Kraujo apytaka gal\u016bn\u0117se ir \u0161iaip ma\u017eesn\u0117, o \u017eiem\u0105 laipiojimo sal\u0117je \u012f tai reikia atkreipti ypating\u0105 d\u0117mes\u012f. Pir\u0161tus galima su\u0161ildyti trinant, lankstant, sukant rankas, galima viso ap\u0161ilimo metu d\u0117v\u0117ti pir\u0161tines, tai leis pir\u0161tams grei\u010diau su\u0161ilti.<br \/>\n4. Ir paskutinis etapas \u2013 ap\u0161ilimas ant laipiojimo sienel\u0117s. Daugelis lipa lengv\u0105 travers\u0105, kai kurie pralipa kelet\u0105 itin lengv\u0173 tras\u0173.<br \/>\nKai pajusite, kad J\u016bs\u0173 k\u016bnas pasiruo\u0161\u0119s didesniam kr\u016bviui, prad\u0117kite treniruot\u0119. Pasistenkite, kad ap\u0161ilimas tapt\u0173 \u012fpro\u010diu, ta\u010diau tai nerei\u0161kia, kad kiekvieno ap\u0161ilimo metu Jums reik\u0117s atlikin\u0117ti tuos pa\u010dius judesius, fantazuokite, sugalvokite nauj\u0173 judesi\u0173, dalinkit\u0117s patirtimi su draugais.<br \/>\nSAUGAUS LAIPIOJIMO!!!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da\u017enai pradedantieji laipiotojai neskiria tinkamo d\u0117mesio labai svarbiai treniruot\u0117s daliai \u2013 ap\u0161ilimui. Norisi kuo grei\u010diau pulti ant sienel\u0117s ir \u201etrai\u0161kyti\u201c kybius Ir be reikalo. da\u017eniausiai tokie skub\u0117jimai baigiasi raumen\u0173 ir sausgysli\u0173 patempimais, kuri\u0173 gydymas u\u017eima daug daugiau laiko, nei ap\u0161ilimas. Koki\u0105 \u012ftak\u0105 organizmui turi ap\u0161ilimas: \u2013 pirmiausia \u2013 ap\u0161ilimo metu \u012f\u0161ildomi raumenys. Su\u0161il\u0119 raumenys saugiai [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":193,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[24,28],"tags":[22],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ap\u0161ilimas - KAUNO LAIPIOJIMO SPORTO KLUBAS<\/title>\n<meta name=\"description\" content=\"Laipiojimo treniruot\u0117s, Laipiojimas uolomis, \u017dygiai \u012f kalnus, Via Ferrara, Ski Turai\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.laipiojimoklubas.lt\/?p=1223\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ap\u0161ilimas - KAUNO LAIPIOJIMO SPORTO KLUBAS\" \/>\n<meta property=\"og:description\" content=\"Laipiojimo treniruot\u0117s, Laipiojimas uolomis, \u017dygiai \u012f kalnus, Via Ferrara, Ski Turai\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.laipiojimoklubas.lt\/?p=1223\" \/>\n<meta property=\"og:site_name\" content=\"KAUNO LAIPIOJIMO SPORTO KLUBAS\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ClimbingClubKaunas\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-10T11:33:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-08T13:25:09+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1366\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Linas\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minut\u0117s\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/#organization\",\"name\":\"ClimbingClub Kaunas\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/ClimbingClubKaunas\/\",\"https:\/\/www.instagram.com\/linasz52\/\",\"https:\/\/www.youtube.com\/channel\/UC_k5pMSYLzfq7iU6a03vL3g?view_as=subscriber\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/#logo\",\"inLanguage\":\"lt-LT\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2018\/04\/ClimbCl.jpg\",\"contentUrl\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2018\/04\/ClimbCl.jpg\",\"width\":1419,\"height\":315,\"caption\":\"ClimbingClub Kaunas\"},\"image\":{\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/#website\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/\",\"name\":\"Kauno Laipiojimo Sporto Klubas\",\"description\":\"\u017dygiai \u012f kalnus Laipiojimas uolomis Aktyvus laivalaikis kalnuose\",\"publisher\":{\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/www.laipiojimoklubas.lt\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"lt-LT\"},{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/?p=1223#primaryimage\",\"inLanguage\":\"lt-LT\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai.jpg\",\"contentUrl\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai.jpg\",\"width\":2048,\"height\":1366},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/?p=1223#webpage\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/?p=1223\",\"name\":\"Ap\u0161ilimas - 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