{"id":236,"date":"2018-11-12T10:21:51","date_gmt":"2018-11-12T08:21:51","guid":{"rendered":"http:\/\/www.laipiojimoklubas.lt\/?p=236"},"modified":"2020-04-10T15:58:41","modified_gmt":"2020-04-10T13:58:41","slug":"patarimai-pradedantiems","status":"publish","type":"post","link":"http:\/\/www.laipiojimoklubas.lt\/?p=236","title":{"rendered":"Patarimai Pradedantiems"},"content":{"rendered":"
\n

Menas lipti kojomis<\/p>\n

Pirma faz\u0117: Planuokite, kaip ir kok\u012f atramos ta\u0161k\u0105 naudosite, prie\u0161 tai, kai prad\u0117site kelti kojas. Daugelis laipiotoj\u0173 pirma pakelia koj\u0105, o tik po to pradeda galvoti, kur j\u0105 pastatys.
\nAntra faz\u0117: Tiksliai ir u\u017etikrintai statykite koj\u0105 \u012f numatyt\u0105 viet\u0105. Stenkit\u0117s, kad gumin\u0117 uol\u0173 laipiojimo bateli\u0173 dalis ir uolos pavir\u0161ius tur\u0117t\u0173 maksimal\u0173 kontakt\u0105. Jokio triuk\u0161mo, jokio praslydimo arba sm\u016bgio!
\nTre\u010dia faz\u0117: J\u016bs\u0173 koja neturi jud\u0117ti, perkeliant ant jos k\u016bno svor\u012f. Kuo didesnis spaudimas ant kojos, tuo ma\u017eiau \u0161ans\u0173, kad ji praslys. Atliekant kit\u0105 judes\u012f stenkit\u0117s kaip galima efektyviau i\u0161naudoti apkrautosios kojos raumenis.
\nKetvirta faz\u0117: Tobulinkite koj\u0173 technik\u0105. Praktikuokite tam skirtus judesius ir pozicijas \u2013 stenkit\u0117s juos u\u017etvirtinti savo raumen\u0173 atmintyje.<\/p>\n

I\u0161bandykite \u0161iuos pratimus:<\/p>\n

Slo\u2013Mo: L\u0117tai pastatykite koj\u0105 ant nedidelio kybio ir pasikelkite ant jos. Trumpam u\u017esifiksuokite \u0161ioje pad\u0117tyje. Nusileiskite ir pakeiskite koj\u0105. Darykite \u0161\u012f pratim\u0105 po 10 \u2013 15 minu\u010di\u0173 kelis kartus per savait\u0119 ap\u0161ilimo metu prie\u0161 laipiojim\u0105. \u0160\u012f pratim\u0105 atlikin\u0117kite lengvam reljefe, kad gal\u0117tum\u0117te susikoncentruoti koj\u0173 darbui.
\nPakilimas be rank\u0173: Pasirinkite pasvirus\u012f sektori\u0173 ant uolos arba laipiojimo sienel\u0117s ir pakilkite \u012f j\u012f nenaudodami rank\u0173. \u0160is pratimas moko perkelti svorio centr\u0105 nuo vienos kojos ant kitos. Stenkit\u0117s klubus laikyti kaip galima ar\u010diau sienos. Jeigu \u012fmanoma naudokite vir\u0161utin\u0119 saug\u0105.
\nPrit\u016bpusi be\u017ed\u017eion\u0117: Silpnos kojos \u2013 silpnos atramos ant uolos. Pavarg\u0119 laipiotojai da\u017enai negali i\u0161eiti ant kojos, pilnai j\u0105 i\u0161tiesiant ir tuo pa\u010diu pralo\u0161ia laipiojimo efekyvume.
\nPasirinkite kiet\u0105 pagrind\u0105 (joki\u0173 \u010diu\u017eini\u0173). Kojas pastatykite pla\u010diai. Sulenkite kojas per kelius \u2013 taip, kad klubai b\u016bt\u0173 lygiagria\u010diai \u017eemei. Prad\u0117kite perk\u0117lineti savo k\u016bno svor\u012f i\u0161 \u0161ono \u012f \u0161on\u0105 \u2013 nuo vienos kojos ant kitos. Neatitraukite neapkrautos kojos nuo \u017eem\u0117s. Nugar\u0105 laikykite tiesiai. Susikoncentruokite \u012f K\u016bno svorio centro jud\u0117jim\u0105.
\nDarykite \u0161\u012f pratim\u0105 du kartus per savait\u0119 po dvi \u2013 tris minutes. Tolesnis pratimo variantas \u2013 kai j\u016bs stovite ant koj\u0173 pir\u0161t\u0173.<\/p>\n

Koj\u0173 darbo pratimai.<\/p>\n

Gero koj\u0173 darbo raktas \u2013 tai praktika. Jeigu \u012fmanoma, papra\u0161ykite laipiojimo centro savinink\u0173, kur j\u016bs treniruojat\u0117s specialiai prisukti kybius tiems pratimams, kuriuos j\u016bs atliekate. Pirmiausia \u012fsitikinkite, kad teisingai atliekate pratimus ant dideli\u0173 kybi\u0173, pasistenkite pasiekti judesi\u0173 automatizavimo, tik po to pereikite prie mizeri\u0173.<\/p>\n

Fiksacija: I\u0161sirinkite atramos ta\u0161kus, u\u017etikrintai ir pasitikin\u010diai apkraukite juos. \u201eSud\u0117tingame on \u2013 sight \u012fkopime j\u016bs da\u017eniausiai neturite laiko i\u0161siai\u0161kinti ar gerai atsistos j\u016bs\u0173 kojos. J\u016bs turite tiesiog pasitik\u0117ti jomis.\u201c (Kreigh)<\/p>\n

Jud\u0117jimas: Perkelkite savo k\u016bno svor\u012f nuo vieno kybio ant kito \u2013 dar kito. Tai \u2013 daugiau negu k\u016bno judesys, daugiau negu vien koj\u0173 darbas, bet tai pagrindas bet kokio jud\u0117jimo b\u016bdo uola. I\u0161naudokite savo k\u016bno impuls\u0105. Kaip skystis tek\u0117kite nuo vienos kojos ant kitos. Vis didinkite savo judesi\u0173 amplitud\u0119 \u2013 pereidami ant auk\u0161\u010diau i\u0161d\u0117styt\u0173 kybi\u0173.
\nDidieji koj\u0173 pir\u0161tai: Atsistokite ant lentyn\u0117l\u0117s, ar naudodamiesi ki\u0161ene ant did\u017ei\u0173j\u0173 koj\u0173 pir\u0161t\u0173 (be bateli\u0173). Taip stov\u0117kite. Kad i\u0161silaikyti tokioje pad\u0117tyje \u012ftempkite koj\u0173 pir\u0161t\u0173 raumenis.
\nKoj\u0173 pakeitimas: Koj\u0173 pakeitim\u0105 kartais vadina \u201efairy hops\u201c. Greitai patraukite vien\u0105 koj\u0105 nuo kybio ir \u012f jos viet\u0105 pastatykite kit\u0105 koj\u0105. Prad\u017eioje koj\u0173 pakeitimui naudokite didelius kybius, v\u0117liau keiskite kojas ant ma\u017eesni\u0173. Mok\u0117jimas keisti kojas gali tapti tuo \u012fgud\u017eiu, kuris pad\u0117s jums \u012fveikti labai sud\u0117ting\u0105 mar\u0161rut\u0105.
\n\u017dingsnis atgal: \u0160is judesys leid\u017eia pasiekti toli esant\u012f kyb\u012f.
\nPavyzd\u017eiui, jums reikia pasiekti toli esant\u012f kyb\u012f de\u0161ine ranka. Pasukite de\u0161in\u012f klub\u0105 \u012f sien\u0105 ir atsiremkite \u012f de\u0161in\u0119 koj\u0105 \u2013 tokiu b\u016bdu j\u016bs pristumsite save ar\u010diau uolos \u2013 dabar galite pakankamai auk\u0161tai pasiekti de\u0161ine ranka. Kad pasiekti kyb\u012f kaire ranka, pilnai pakeiskite pozicij\u0105, pasukite \u012f sien\u0105 kair\u012f klub\u0105.
\nSulenktas kelias: arba \u201eegiptieti\u0161ka\u201c poza, tai pozicijos \u201e\u017eingsnis atgal\u201c variantas \u2013 \u010dia naudojama ta pati pad\u0117tis, bet tu pa\u010diu koja i\u0161statyta atgal ir esanti ar\u010diau sienos dar ir sulenkta per keli\u0105. \u0160i pozicija pritraukia jus prie sienos ir leid\u017eia pasiekti auk\u0161tai esan\u010dius kybius.
\nHook koj\u0173 pir\u0161tais: Kad i\u0161laikyti pusiausvyr\u0105 arba, kad j\u016bs\u0173 nepasukt\u0173 panaudokite u\u017esikabinim\u0105 koj\u0173 pir\u0161tais \u2013 u\u017e kybio, i\u0161orinio kampo ar atplei\u0161\u0117jusio uolos gabalo. Kartais hook pir\u0161t\u0173 galais gali b\u016bti vienintelis b\u016bdas, kuris leis jums atlikti kit\u0105 judes\u012f.
\nHook kulnu: Veiksmas atliekamas taip pat kaip ir hook pir\u0161tais i\u0161skyrus tai, kad j\u016bs spaud\u017eiate kyb\u012f laipiojimo batelio kulnu. Veiksmas atliekamas kad i\u0161laikyti balans\u0105 ir tam, kad pritraukti k\u016bn\u0105 ar\u010diau sienos. Be to hook kulnu labai da\u017enai naudojamas i\u0161lipant ant karnizo.
\nKulnas \u2013 pir\u0161tai: Vienos kojos pir\u0161tais j\u016bs spaud\u017eiate kyb\u012f i\u0161 apa\u010dios \u012f vir\u0161\u0173, tuo pat metu kitos kojos kulnu spaud\u017eiate kyb\u012f \u012f apa\u010di\u0105. Da\u017enai \u0161is b\u016bdas naudojamas kaban\u010diuose mar\u0161rutuose.
\nDviratis: \u0160is b\u016bdas pana\u0161us kaip \u201ekulnas \u2013 pir\u0161tai\u201c. Tik i\u0161 vir\u0161aus j\u016bs spaud\u017eiate ne kulnu, o pir\u0161tais.
\nFlagging: Balansavimo technika. Viena koja j\u016bs stovite ant kybio, tuo metu kit\u0105 koj\u0105 i\u0161tiesiate \u012f \u0161on\u0105 kaip prie\u0161svor\u012f. Da\u017enai \u0161is b\u016bdas naudojamas tam, kad pasiekti kyb\u012f, kuris yra prie\u0161ingoje pus\u0117je negu i\u0161tiesta koja.
\nFigura 4: \u0160is b\u016bdas naudojamas retai, bet jis gali b\u016bti alternatyva dinami\u0161kam per\u0117mimui, kai nuo gero kybio rankai ir blog\u0173 kybi\u0173 kojom reikia pasiekti toli esent\u012f kyb\u012f. Pastatykite savo koj\u0105 ant rankos, kuri laikosi u\u017e kybio. Visas k\u016bno svoris tenka \u0161iam u\u017esikabinimui. Dabar laisva ranka pasistenkite pasiekti kit\u0105 kyb\u012f.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Menas lipti kojomis Pirma faz\u0117: Planuokite, kaip ir kok\u012f atramos ta\u0161k\u0105 naudosite, prie\u0161 tai, kai prad\u0117site kelti kojas. Daugelis laipiotoj\u0173 pirma pakelia koj\u0105, o tik po to pradeda galvoti, kur j\u0105 pastatys. Antra faz\u0117: Tiksliai ir u\u017etikrintai statykite koj\u0105 \u012f numatyt\u0105 viet\u0105. Stenkit\u0117s, kad gumin\u0117 uol\u0173 laipiojimo bateli\u0173 dalis ir uolos pavir\u0161ius tur\u0117t\u0173 maksimal\u0173 kontakt\u0105. […]<\/p>\n","protected":false},"author":1,"featured_media":194,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[28],"tags":[22],"yoast_head":"\nPatarimai Pradedantiems - KAUNO LAIPIOJIMO SPORTO KLUBAS<\/title>\n<meta name=\"description\" content=\"Laipiojimo treniruot\u0117s, Laipiojimas uolomis, \u017dygiai \u012f kalnus\" \/>\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=236\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Patarimai Pradedantiems - KAUNO LAIPIOJIMO SPORTO KLUBAS\" \/>\n<meta property=\"og:description\" content=\"Laipiojimo treniruot\u0117s, Laipiojimas uolomis, \u017dygiai \u012f kalnus\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.laipiojimoklubas.lt\/?p=236\" \/>\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:author\" content=\"https:\/\/www.facebook.com\/ClimbingClubKaunas\/?ref=bookmarks\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-12T08:21:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-10T13:58:41+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai1.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:creator\" content=\"@https:\/\/twitter.com\/zsaulius21\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 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=236#primaryimage\",\"inLanguage\":\"lt-LT\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai1.jpg\",\"contentUrl\":\"http:\/\/www.laipiojimoklubas.lt\/wp-content\/uploads\/2014\/11\/kaboriai1.jpg\",\"width\":2048,\"height\":1366},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/www.laipiojimoklubas.lt\/?p=236#webpage\",\"url\":\"http:\/\/www.laipiojimoklubas.lt\/?p=236\",\"name\":\"Patarimai Pradedantiems - 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