{"id":21839,"date":"2025-03-18T13:24:49","date_gmt":"2025-03-18T11:24:49","guid":{"rendered":"https:\/\/zelbukis.lt\/?p=21839"},"modified":"2025-03-18T13:24:53","modified_gmt":"2025-03-18T11:24:53","slug":"sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti","status":"publish","type":"post","link":"https:\/\/zelbukis.lt\/en\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/","title":{"rendered":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti"},"content":{"rendered":"

I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.<\/p>\n\n\n\n

Pirmi \u017eingsniai gr\u012f\u017etant \u012f sport\u0105<\/strong><\/p>\n\n\n\n

\u201eNorint paruo\u0161ti sustabar\u0117jus\u012f k\u016bn\u0105 didesniam fiziniam aktyvumui, svarbu sukurti kasdieni\u0173 ritual\u0173 rutin\u0105, kuri pagerins lankstum\u0105, s\u0105nari\u0173 mobilum\u0105 ir raumen\u0173 elastingum\u0105, \u2013 sako BENU vaistinink\u0117 Laura Kairi\u016bk\u0161tien\u0117. \u2013 Rytin\u0117 judesio rutina, mobilumo ir lankstumo pratimai, kasdienis jud\u0117jimas, pusiausvyros pratimai, vakariniai tempimo pratimai, \u0161al\u010dio ir \u0161ilumos terapija \u2013 visa tai padeda palaipsniui sugr\u012f\u017eti \u012f sport\u0105 po ilgos pertraukos.\u201c<\/p>\n\n\n\n

Jai pritaria ir kineziterapeut\u0117 Aust\u0117ja Miniotait\u0117, kurios teigimu, sportuoti prad\u0117ti reik\u0117t\u0173 \u012fvertinus savo fizin\u012f pasirengim\u0105 bei atsi\u017evelgus \u012f tokius veiksnius kaip mityba, kasdieniai \u012fpro\u010diai, buvusios ar esamos traumos, ligos, patiriamas stresas bei dienos rutina.<\/p>\n\n\n\n

\u201eJei \u017eiemos metu fizinis aktyvumas buvo minimalus, rekomenduojama palaipsniui didinti aerobinio kr\u016bvio kiek\u012f \u2013 kasdien nueiti 7\u201310 t\u016bkst. \u017eingsni\u0173, aktyviau jud\u0117ti, pavyzd\u017eiui, lipti laiptais vietoje lifto ar i\u0161lipti stotele anks\u010diau naudojantis vie\u0161uoju transportu\u201c, \u2013 pataria kineziterapeut\u0117.<\/p>\n\n\n\n

Svarbu: tinkama mityba ir miegas<\/strong><\/p>\n\n\n\n

Anot L. Kairi\u016bk\u0161tien\u0117s, tinkama mityba, miegas ir poilsis yra ne ma\u017eiau svarb\u016bs nei pats sportas. Jie tiesiogiai veikia j\u0117g\u0105, i\u0161tverm\u0119, raumen\u0173 atsistatym\u0105 ir bendr\u0105 savijaut\u0105.<\/p>\n\n\n\n

\u201eMityba yra k\u016bno degalai, tad norint efektyviai sportuoti ir stipr\u0117ti, mityb\u0105 der\u0117t\u0173 subalansuoti: raumen\u0173 atsistatymui ir augimui yra b\u016btini baltymai, energijai ir i\u0161tvermei reikalingi angliavandeniai, o hormon\u0173 pusiausvyrai bei s\u0105nari\u0173 sveikatai \u2013 sveikieji riebalai, kuri\u0173 gausu avokaduose, rie\u0161utuose, alyvuogi\u0173 aliejuje\u201c, \u2013 sako L. Kairi\u016bk\u0161tien\u0117.<\/p>\n\n\n\n

Vaistinink\u0117 priduria, jog reikia nepamir\u0161ti gerti pakankamai skys\u010di\u0173, o tokie mikroelementai kaip magnis, kalcis ar vitaminas D yra b\u016btini raumen\u0173 bei kaul\u0173 sveikatai.<\/p>\n\n\n\n

\u201eNe k\u0105 ma\u017eiau svarbus yra miegas, nes raumen\u0173 atsistatymas vyksta gilaus miego metu, \u2013 teigia L. Kairi\u016bk\u0161tien\u0117. \u2013 Miegant i\u0161siskiria ir augimo hormonas, padedantis raumenims stipr\u0117ti, o miego tr\u016bkumas didina kortizolio, streso hormono, kiek\u012f, kuris gali silpninti raumen\u0173 augim\u0105 ir didinti traum\u0173 rizik\u0105. Ma\u017eiau nei 6\u20137 valandos miego per nakt\u012f gali suma\u017einti j\u0117g\u0105, reakcij\u0105 ir motyvacij\u0105 treniruotis.\u201c<\/p>\n\n\n\n

\u012e sal\u0119 po \u017eiemos? Neskub\u0117kite kilnoti svori\u0173<\/strong><\/p>\n\n\n\n

Nusprendus prad\u0117ti sportuoti sporto klube, pasak A. Miniotait\u0117s, b\u016btina laikytis keli\u0173 svarbi\u0173 taisykli\u0173. Prie\u0161 treniruot\u0119 reik\u0117t\u0173 atlikti dinamin\u012f ap\u0161ilim\u0105, kuris apimt\u0173 s\u0105nari\u0173 mobilumo pratimus, gilumini\u0173 raumen\u0173 aktyvavim\u0105 bei k\u016bno paruo\u0161im\u0105 b\u016bsimam kr\u016bviui.<\/p>\n\n\n\n

\u201ePo ap\u0161ilimo rekomenduojama \u012ftraukti stabilizacinius pratimus, kurie aktyvina giluminius raumenis ir paruo\u0161ia k\u016bn\u0105 didesniam fiziniam kr\u016bviui \u2013 tam puikiai tinka gilus kv\u0117pavimas \u012ftraukiant pilvo pres\u0105, aktyvios lentos variacijos ar balansiniai pratimai. Tik po to pereinama prie pagrindini\u0173 j\u0117gos pratim\u0173, kuriuos svarbu atlikti nuosekliai, palaipsniui didinant kr\u016bv\u012f ir skiriant pakankamai laiko taisyklingai technikai i\u0161mokti\u201c, \u2013 teigia A. Miniotait\u0117.<\/p>\n\n\n\n

Norint u\u017etikrinti saug\u0173 ir efektyv\u0173 start\u0105, pasak kineziterapeut\u0117s, verta i\u0161bandyti kelias individualias treniruotes su asmeniniu treneriu ar kineziterapeutu \u2013 jie pad\u0117s sudaryti tinkam\u0105 program\u0105, parodys taisykling\u0105 pratim\u0173 atlikim\u0105 ir pad\u0117s i\u0161vengti galim\u0173 traum\u0173.<\/p>\n\n\n\n

Da\u017eniausios klaidos: nuo persistengimo iki klaidingai atliekam\u0173 pratim\u0173<\/strong><\/p>\n\n\n\n

Anot L. Kairi\u016bk\u0161tien\u0117s, viena da\u017eniausi\u0173 klaid\u0173, darom\u0173 sugr\u012f\u017eus \u012f sport\u0105 po pertraukos, yra per didelis treniruo\u010di\u0173 intensyvumas. \u201eDa\u017enai bandoma treniruotis taip pat intensyviai kaip ir prie\u0161 pertrauk\u0105, tad der\u0117t\u0173 prad\u0117ti nuo lengvesni\u0173 ir trumpesni\u0173 treniruo\u010di\u0173 ir kr\u016bv\u012f didinti palaipsniui\u201c, \u2013 pataria ji.<\/p>\n\n\n\n

Pasak A. Miniotait\u0117s, \u201efrom zero to hero\u201c m\u0105stymas, kai k\u016bnas didesniam kr\u016bviui dar n\u0117ra pasiruo\u0161\u0119s, gali sukelti pertempimus, s\u0105nari\u0173 ar raumen\u0173 skausmus bei didinti traum\u0173 rizik\u0105.<\/p>\n\n\n\n

Kita da\u017ena klaida \u2013 nepakankamas ap\u0161ilimas ir tempimas. \u201eNeap\u0161ilusios sausgysl\u0117s ir raumenys yra ma\u017eiau elastingi, generuoja ma\u017eesn\u0119 j\u0117g\u0105 ir tampa labiau pa\u017eeid\u017eiami. Tai ypa\u010d aktualu \u017emon\u0117ms, kurie gr\u012f\u017eta \u012f sport\u0105 po ilgos pertraukos, nes per laik\u0105 suma\u017e\u0117ja judesi\u0173 amplitud\u0117, lankstumas bei koordinacija\u201c, \u2013 teigia kineziterapeut\u0117.<\/p>\n\n\n\n

L. Kairi\u016bk\u0161tien\u0117 pastebi ir kitas da\u017enai daromas klaidas: \u201eDa\u017enai neskiriame d\u0117mesio poilsiui ir atsistatymui, nesuteikiame laiko k\u016bnui atsigauti, taip pat nesusitvarkome mitybos raciono, per daug d\u0117mesio skiriame tik vienai treniruo\u010di\u0173 sri\u010diai ir nesiklausome k\u016bno siun\u010diam\u0173 signal\u0173 \u2013 ignoruojame skausmus, nuovarg\u012f, pervargimo po\u017eymius.\u201c<\/p>\n\n\n\n

Sportuojantieji da\u017enai irpratimus atlieka netaisyklingai. Pasak A. Miniotait\u0117s, da\u017eniausiai \u017emon\u0117s netaisyklingai atlieka prit\u016bpimus, \u012ft\u016bpstus, nesuveda men\u010di\u0173 ar kelia pe\u010dius atlikdami pratimus \u2013 d\u0117l to raumenys dirba netolygiai, o per didel\u0117 apkrova tam tikriems raumenims gali sukelti skausm\u0105 ir diskomfort\u0105.<\/p>\n\n\n\n

Po\u017eymiai, persp\u0117jantys apie per didel\u012f kr\u016bv\u012f<\/strong><\/p>\n\n\n\n

Pasak specialis\u010di\u0173, vienas pagrindini\u0173 signal\u0173, siun\u010dian\u010di\u0173 \u017eini\u0105 apie per didel\u012f kr\u016bv\u012f, yra nuolatinis nuovargis ir miego sutrikimai. Jei treniruot\u0117s nebesuteikia energijos, o vietoje to kelia pervargimo jausm\u0105, gali b\u016bti, kad organizmui tr\u016bksta poilsio ir atsistatymo.<\/p>\n\n\n\n

\u201eKitas svarbus \u017eenklas \u2013 ilgai trunkantis raumen\u0173 skausmas. \u012eprastas raumen\u0173 maudimas po treniruot\u0117s da\u017eniausiai trunka 24\u201372 valandas, ta\u010diau jei skausmas i\u0161lieka ilgiau arba yra toks stiprus, kad trukdo kasdienei veiklai, tai gali reik\u0161ti, kad k\u016bnas nesp\u0117ja atsistatyti\u201c, \u2013 teigia A. Miniotait\u0117 ir priduria, jog taip pat verta atkreipti d\u0117mes\u012f \u012f s\u0105nari\u0173 skausm\u0105 bei auk\u0161tesn\u012f nei \u012fprastai puls\u0105 ramyb\u0117s b\u016bsenoje.<\/p>\n\n\n\n

Preparatai, padedantys raumenims ir s\u0105nariams<\/strong><\/p>\n\n\n\n

Anot L. Kairi\u016bk\u0161tien\u0117s, raumenis stiprinti ir s\u0105narius apsaugoti padeda ir tam tikri maisto papildai. \u201eBaltym\u0173 papildai padeda raumen\u0173 atsistatymui ir augimui, kreatinas didina j\u0117g\u0105, i\u0161tverm\u0119 ir raumen\u0173 mas\u0119, aminor\u016bg\u0161tys ma\u017eina raumen\u0173 nuovarg\u012f ir padeda atsistatyti\u201c, \u2013 sako vaistinink\u0117.<\/p>\n\n\n\n

S\u0105narius stiprina, j\u0173 veikl\u0105 saugo kolagenas, Omega-3 riebal\u0173 r\u016bg\u0161tys, gliukozaminas ir chondroitinas. \u201eVitaminas C b\u016btinas kolageno sintezei ir s\u0105nari\u0173 sveikatai, o bendram organizmo stiprinimui pasitarnauja m\u0117\u0161lung\u012f ma\u017einantis ir raumenims atsipalaiduoti padedantis magnis. Kaul\u0173 stiprinimui svarbus vitaminas D ir kalcis\u201c, \u2013 vardina L. Kairi\u016bk\u0161tien\u0117.<\/p>\n\n\n\n

Vaistinink\u0117 pabr\u0117\u017eia, jog svarbiausia nepamir\u0161ti, kad raktas \u012f progres\u0105 yra poilsis ir atsistatymas. \u201eKr\u016bv\u012f reik\u0117t\u0173 didinti palaipsniui, atsi\u017evelgiant \u012f k\u016bno siun\u010diamus signalus, o atsistatymo priemones der\u0117t\u0173 parinkti atsi\u017evelgiant \u012f savo fizin\u012f pasirengim\u0105 bei treniruo\u010di\u0173 intensyvum\u0105\u201c, \u2013 sako L. Kairi\u016bk\u0161tien\u0117.<\/p>","protected":false},"excerpt":{"rendered":"

I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, […]<\/p>\n","protected":false},"author":451,"featured_media":21840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[502,498],"tags":[],"class_list":["post-21839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-patarimai","category-sveika-gyvensena"],"yoast_head":"\nSugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis<\/title>\n<meta name=\"description\" content=\"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zelbukis.lt\/en\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis\" \/>\n<meta property=\"og:description\" content=\"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/zelbukis.lt\/en\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/\" \/>\n<meta property=\"og:site_name\" content=\"Zelbukis\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Zelbukis-205677766113769\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-18T11:24:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-18T11:24:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg?fit=1000%2C563&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"563\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Prane\u0161imas spaudai\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Prane\u0161imas spaudai\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/\"},\"author\":{\"name\":\"Prane\u0161imas spaudai\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#\\\/schema\\\/person\\\/c7a502ad3a65f08568c61274dab7b688\"},\"headline\":\"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti\",\"datePublished\":\"2025-03-18T11:24:49+00:00\",\"dateModified\":\"2025-03-18T11:24:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/\"},\"wordCount\":1084,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2025\\\/03\\\/1-11.jpg\",\"articleSection\":[\"Patarimai\",\"Sveika gyvensena\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/\",\"url\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/\",\"name\":\"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2025\\\/03\\\/1-11.jpg\",\"datePublished\":\"2025-03-18T11:24:49+00:00\",\"dateModified\":\"2025-03-18T11:24:53+00:00\",\"description\":\"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#primaryimage\",\"url\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2025\\\/03\\\/1-11.jpg\",\"contentUrl\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2025\\\/03\\\/1-11.jpg\",\"width\":1000,\"height\":563},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Titulinis\",\"item\":\"https:\\\/\\\/zelbukis.lt\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#website\",\"url\":\"https:\\\/\\\/zelbukis.lt\\\/\",\"name\":\"Zelbukis\",\"description\":\"Miltai sveikiems \u017emon\u0117ms\",\"publisher\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/zelbukis.lt\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#organization\",\"name\":\"Zelbukis - miltai sveikiems \u017emon\u0117ms!\",\"url\":\"https:\\\/\\\/zelbukis.lt\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2018\\\/03\\\/logo.jpg\",\"contentUrl\":\"https:\\\/\\\/zelbukis.lt\\\/wp-content\\\/uploads\\\/2018\\\/03\\\/logo.jpg\",\"width\":186,\"height\":101,\"caption\":\"Zelbukis - miltai sveikiems \u017emon\u0117ms!\"},\"image\":{\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/Zelbukis-205677766113769\\\/\",\"https:\\\/\\\/www.instagram.com\\\/zelbukis\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/zelbukis.lt\\\/#\\\/schema\\\/person\\\/c7a502ad3a65f08568c61274dab7b688\",\"name\":\"Prane\u0161imas spaudai\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g\",\"caption\":\"Prane\u0161imas spaudai\"},\"sameAs\":[\"http:\\\/\\\/autoasas.lt\"],\"url\":\"https:\\\/\\\/zelbukis.lt\\\/en\\\/author\\\/nerijus\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis","description":"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/zelbukis.lt\/en\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/","og_locale":"en_GB","og_type":"article","og_title":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis","og_description":"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.","og_url":"https:\/\/zelbukis.lt\/en\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/","og_site_name":"Zelbukis","article_publisher":"https:\/\/www.facebook.com\/Zelbukis-205677766113769\/","article_published_time":"2025-03-18T11:24:49+00:00","article_modified_time":"2025-03-18T11:24:53+00:00","og_image":[{"width":1000,"height":563,"url":"https:\/\/i0.wp.com\/www.zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg?fit=1000%2C563&ssl=1","type":"image\/jpeg"}],"author":"Prane\u0161imas spaudai","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Prane\u0161imas spaudai","Estimated reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#article","isPartOf":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/"},"author":{"name":"Prane\u0161imas spaudai","@id":"https:\/\/zelbukis.lt\/#\/schema\/person\/c7a502ad3a65f08568c61274dab7b688"},"headline":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti","datePublished":"2025-03-18T11:24:49+00:00","dateModified":"2025-03-18T11:24:53+00:00","mainEntityOfPage":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/"},"wordCount":1084,"commentCount":0,"publisher":{"@id":"https:\/\/zelbukis.lt\/#organization"},"image":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#primaryimage"},"thumbnailUrl":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg","articleSection":["Patarimai","Sveika gyvensena"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/","url":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/","name":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti - Zelbukis","isPartOf":{"@id":"https:\/\/zelbukis.lt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#primaryimage"},"image":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#primaryimage"},"thumbnailUrl":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg","datePublished":"2025-03-18T11:24:49+00:00","dateModified":"2025-03-18T11:24:53+00:00","description":"I\u0161lindus saulei, parkai prisipildo b\u0117gik\u0173, o vie\u0161ose, lauke \u012frengtose sporto aik\u0161tel\u0117se sunku surasti laisv\u0105 viet\u0105. Nors fizin\u012f aktyvum\u0105 palaikyti der\u0117t\u0173 visus metus, neretai sportuoti suskumbame pavasar\u012f, at\u0161ilus orams \u2013 norime pasiruo\u0161ti vasarai ir art\u0117jan\u010diam bikini sezonui. Specialist\u0117s patar\u0117, kaip saugiai gr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos, kaip tinkamai paruo\u0161ti k\u016bn\u0105 didesniam fiziniam kr\u016bviui, bei atskleid\u0117, kokios da\u017eniausios klaidos daromos sugr\u012f\u017eus \u012f sport\u0105 po ilgesn\u0117s pertraukos.","breadcrumb":{"@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#primaryimage","url":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg","contentUrl":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2025\/03\/1-11.jpg","width":1000,"height":563},{"@type":"BreadcrumbList","@id":"https:\/\/zelbukis.lt\/sugrizti-i-sporta-po-tingios-ziemos-papasakojo-kaip-paruosti-kuna-ir-ivardijo-klaidas-kuriu-geriau-nedaryti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Titulinis","item":"https:\/\/zelbukis.lt\/"},{"@type":"ListItem","position":2,"name":"Sugr\u012f\u017eti \u012f sport\u0105 po tingios \u017eiemos: papasakojo, kaip paruo\u0161ti k\u016bn\u0105, ir \u012fvardijo klaidas, kuri\u0173 geriau nedaryti"}]},{"@type":"WebSite","@id":"https:\/\/zelbukis.lt\/#website","url":"https:\/\/zelbukis.lt\/","name":"Zelbukis","description":"Miltai sveikiems \u017emon\u0117ms","publisher":{"@id":"https:\/\/zelbukis.lt\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/zelbukis.lt\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/zelbukis.lt\/#organization","name":"Zelbukis - miltai sveikiems \u017emon\u0117ms!","url":"https:\/\/zelbukis.lt\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/zelbukis.lt\/#\/schema\/logo\/image\/","url":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2018\/03\/logo.jpg","contentUrl":"https:\/\/zelbukis.lt\/wp-content\/uploads\/2018\/03\/logo.jpg","width":186,"height":101,"caption":"Zelbukis - miltai sveikiems \u017emon\u0117ms!"},"image":{"@id":"https:\/\/zelbukis.lt\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Zelbukis-205677766113769\/","https:\/\/www.instagram.com\/zelbukis\/"]},{"@type":"Person","@id":"https:\/\/zelbukis.lt\/#\/schema\/person\/c7a502ad3a65f08568c61274dab7b688","name":"Prane\u0161imas spaudai","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/213ca5b9a3f82b812b0ae8e13c600106484ac6fe6c4768cc3be6fbaf680acff5?s=96&d=mm&r=g","caption":"Prane\u0161imas spaudai"},"sameAs":["http:\/\/autoasas.lt"],"url":"https:\/\/zelbukis.lt\/en\/author\/nerijus\/"}]}},"_links":{"self":[{"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/posts\/21839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/users\/451"}],"replies":[{"embeddable":true,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/comments?post=21839"}],"version-history":[{"count":0,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/posts\/21839\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/media\/21840"}],"wp:attachment":[{"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/media?parent=21839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/categories?post=21839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zelbukis.lt\/en\/wp-json\/wp\/v2\/tags?post=21839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}