\u2013\u00a0K\u0101 pareizi uzs\u0101kt fiziski akt\u012bvu dz\u012bvesveidu pusm\u016b\u017ea vai vec\u0101kam cilv\u0113kam, kur\u0161 iepriek\u0161 nav nodarbojies ar sportu vai regul\u0101ru vingro\u0161anu?<\/p>\n
\u2013\u00a0Galvenais ir nebaid\u012bties! Kad k\u0101d\u0101 projekt\u0101 vad\u012bju vingro\u0161anas nodarb\u012bbas senioriem, man ar vi\u0146iem par to san\u0101ca daudz run\u0101t. Cilv\u0113ki baid\u0101s pievienoties k\u0101dai grupai, jo j\u016btas nedro\u0161i: citi jau tren\u0113ju\u0161ies un daudz ko prot, vi\u0146i skat\u012bsies un br\u012bn\u012bsies, ka es neprotu un nesp\u0113ju\u2026 Nieki! Vismaz man\u0101s nodarb\u012bb\u0101s katrs ir aiz\u0146emts ar sevi, un nevienam nav laika l\u016bkoties apk\u0101rt. Turkl\u0101t katrs dara pats sav\u0101 temp\u0101 un atbilsto\u0161i sav\u0101m sp\u0113j\u0101m.<\/p>\n
V\u0113l nevajag baid\u012bties teikt, ja k\u0101da kust\u012bba sag\u0101d\u0101 s\u0101pes. Vingro\u0161anai nav j\u0101b\u016bt mok\u0101m, s\u0101p\u012bgas kust\u012bbas viet\u0101 var pild\u012bt citu, bet s\u0101p\u012bgajai vietai kop\u0101 mekl\u0113sim veidu, k\u0101 pal\u012bdz\u0113t.<\/p>\n
Bailes ir ar\u012b no vingro\u0161anas sek\u0101m. It \u012bpa\u0161i v\u012brie\u0161i m\u0113dz \u017e\u0113loties, ka p\u0113c vingro\u0161anas j\u016btas v\u0113l slikt\u0101k, n\u0101kamaj\u0101 dien\u0101 s\u0101p visas mali\u0146as. Protams, ja izkustin\u0101tas st\u012bvas loc\u012btavas un nodarbin\u0101ti ilgi slinkoju\u0161i musku\u013ci, pirm\u0101s reizes b\u016bs gr\u016bt\u0101kas. Ko ies\u0101kt? Nevajag ne kompreses, ne zirgu ziedi, svar\u012bg\u0101kais ir neizlaist n\u0101kamo nodarb\u012bbu un turpin\u0101t kust\u0113ties, kam\u0113r \u0137ermenis piel\u0101gojas.<\/p>\n
Ar vingro\u0161anu ir k\u0101 ar seri\u0101liem: pirm\u0101s s\u0113rijas \u0161\u0137iet garlaic\u012bgas un nevar saprast, patiks vai ne, p\u0113c tam si\u017eets aizrauj. T\u0101p\u0113c mudinu sa\u0146emties gribassp\u0113ku un piespiesties aiziet vismaz uz pirmaj\u0101m piec\u0101m vingro\u0161anas nodarb\u012bb\u0101m. P\u0113c laici\u0146a \u2013 garant\u0113ju! \u2013 treni\u0146i sniegs lielu fizisku labsaj\u016btu un palielin\u0101s ener\u0123iju. \u0160o rezult\u0101tu redzu senioru vingro\u0161anas grup\u0101s un alla\u017e sev nov\u0113lu: kaut es p\u0113c gadiem sp\u0113tu b\u016bt tikpat ener\u0123iska un dz\u012bvespriec\u012bga k\u0101 mani vingrot\u0101ji.<\/p>\n
\u2013\u00a0Vai noteikti ir j\u0101iet pie fizioterapeita, pirms uzs\u0101kt vingrot?<\/p>\n
\u2013\u00a0Ja n\u0101k uz grupu nodarb\u012bbu, tad pietiks ar iepaz\u012b\u0161an\u0101s sarunu, bet, ja grib to dar\u012bt m\u0101j\u0101s, \u013coti v\u0113lama ir konsult\u0101cija, lai es nov\u0113rt\u0113tu fizisko st\u0101vokli un ieteiktu vingrojumus, un, kas b\u016btiski, iem\u0101c\u012btu tos pareizi pild\u012bt. Man ir biju\u0161i pacienti, kas c\u012bt\u012bgi vingro m\u0101j\u0101s, bet mugura s\u0101p k\u0101 s\u0101p\u0113jusi. Izejam cauri vingrojumiem, un es pamanu k\u013c\u016bdas. Piem\u0113ram, videopam\u0101c\u012bb\u0101s bie\u017ei redzams vingrin\u0101jums \u2013 gu\u013cus uz muguras cil\u0101t uz aug\u0161u taisnas k\u0101jas. Ja pareizi nenotur muguru, t\u0101 s\u0101p\u0113s.<\/p>\n
Ne visiem der\u0113s ar\u012b vingrojumi uz v\u0113dera, ce\u013cot uz aug\u0161u rokas un k\u0101jas. Nevienam nen\u0101k par \u013caunu vingro\u0161ana \u010detrr\u0101pus. Ja grib liel\u0101ku slodz\u012bti \u2013 par\u0101pot, balstoties uz plaukst\u0101m un k\u0101ju pirkstgaliem, ar ce\u013cgaliem virs zemes. Tikai j\u0101raug\u0101s, vai necie\u0161 roku loc\u012btavas, piem\u0113ram, ad\u012bt\u0101j\u0101m.<\/p>\n
\u2013\u00a0Cilv\u0113ki m\u0113dz teikt: es daudz str\u0101d\u0101ju, daudz kustos, kam man v\u0113l z\u0101l\u0113 loc\u012bt muguru\u2026<\/p>\n
\u2013\u00a0Darb\u0101 visbie\u017e\u0101k ilgsto\u0161i izpild\u0101m vienas un t\u0101s pa\u0161as kust\u012bbas un nodarbin\u0101m konkr\u0113tas musku\u013cu grupas, bet p\u0101r\u0113jie paliek neizkustin\u0101ti. Ar laiku veidojas asimetrija, kas rada diskomfortu un s\u0101pes.<\/p>\n
Un, run\u0101jot par str\u0101d\u0101\u0161anu \u2026 Daudzi no mums ir \u013coti \u010dakli: ja ir j\u0101norok kartupe\u013ci, tad neatliec muguru, kam\u0113r tuk\u0161as vagas; ja ir j\u0101p\u013cauj z\u0101le, neliksies mier\u0101, l\u012bdz\u00a0 b\u016bs izdar\u012bts. P\u0113c tam dien\u0101m ilgi cie\u0161 no loc\u012btavu un musku\u013cu s\u0101p\u0113m. Tad t\u0101s p\u0101riet, ta\u010du paties\u012bb\u0101 \u0137ermenis neko neaizmirst, un p\u0101rslodzes ar laiku rezult\u0113jas deform\u0101cij\u0101s un cit\u0101s vesel\u012bbas probl\u0113m\u0101s. T\u0101pat var p\u0101rsp\u012bl\u0113t ar\u012b ar sportu, ja bez pietiekamas sagatavo\u0161an\u0101s uz\u0146emas p\u0101r\u0101k lielu slodzi. Man ir pacienti, ar kuriem varam atritin\u0101t gadus desmit senas atmi\u0146as un prec\u012bzi noteikt, k\u0101 radu\u0161\u0101s vesel\u012bbas probl\u0113mas, kas patlaban izpau\u017eas.<\/p>\n
Ir j\u0101iem\u0101c\u0101s sadal\u012bt slodzi, dar\u012bt pamaz\u0101m, lai nekait\u0113tu sev, un regul\u0101ri main\u012bt \u0137erme\u0146a st\u0101vokli. Piem\u0113ram, ja esat divdesmit min\u016btes ad\u012bjusi, tad piecelieties, izstaipieties, pastaig\u0101jiet! Jaunie\u0161iem, kas pie viedier\u012bc\u0113m nej\u016bt laiku, iesaku izmantot taimeri \u2013 lai zvana, kad laiks izkustin\u0101t saspringtus plecus. Tas, starp citu, noder ikvienam.<\/p>\n
\u2013\u00a0Vai garas pastaigas ir pietiekama fiziska izkust\u0113\u0161an\u0101s?<\/p>\n
\u2013\u00a0Staig\u0101\u0161ana ir vesel\u012bga, jo stiprina sirdi, k\u0101jas, korsetes musku\u013cus, ta\u010du dzi\u013cajiem v\u0113dera un plecu musku\u013ciem vajag citus vingrojumus. Kaut vai ejot j\u0101pace\u013c rokas virs pleciem \u2013 t\u0101d\u0101 st\u0101vokl\u012b t\u0101s mums ir reti. Un noteikti nevajag pirmaj\u0101 reiz\u0113 censties nostaig\u0101t garus kilometrus. S\u0101ciet ar mazu apl\u012bti, pamaz\u0101m pastaigu pagarinot. Vesel\u012bga ir n\u016bjo\u0161ana, jo izkustina ar\u012b plecus, bet to gan vajadz\u0113tu pam\u0101c\u012bties, lai g\u016btu pilnv\u0113rt\u012bgu atdevi. Ar\u012b mak\u0161\u0137er\u0113\u0161ana ir vesel\u012bga, bet, kam\u0113r gaida zivi, mak\u0161\u0137ernieks var\u00a0 paap\u013cot plecus, izvingrin\u0101t kaklu\u2026<\/p>\n
Der atcer\u0113ties ar\u012b par anatomiski pareiz\u0101m poz\u0101m. Ja ir ieradums s\u0113d\u0113t ar vienu k\u0101ju p\u0101r otru, tas veicina g\u016b\u017eas kaulu nodil\u0161anu. V\u0113rt\u012bgs padoms ir ar\u012b, gu\u013cot uz s\u0101niem, starp ce\u013ciem ielikt spilvenu, lai pasaudz\u0113tu g\u016b\u017eas un \u0137ermenis saglab\u0101tu ergonomisku st\u0101vokli.<\/p>\n
\u2013\u00a0Kad ir lab\u0101kais laiks vingro\u0161anai \u2013 no r\u012bta vai vakar\u0101?<\/p>\n
\u2013\u00a0To katrs izv\u0113las p\u0113c savas noslogot\u012bbas un dienas re\u017e\u012bma. Ja laiks ir tikai no r\u012bta \u2013 labi! Man vair\u0101k pat\u012bk p\u0113c pamo\u0161an\u0101s ar izstaip\u012b\u0161anos, vienk\u0101r\u0161iem vingrojumiem, piem\u0113ram, riten\u012bti, aktiviz\u0113t asinsriti, bet vakar\u0101 vingrot nopietn\u0101k, lai izkustin\u0101tu pa dienu savilktos musku\u013cus, atbr\u012bvotos no stresa, lai var iet gul\u0113t ar atsl\u0101bin\u0101tu \u0137ermeni.<\/p>\n
\u2013\u00a0Ne visi vingrotgrib\u0113t\u0101ji ir pils\u0113tnieki, kam pieejami fizioterapeiti un sporta z\u0101les.<\/p>\n
\u2013\u00a0Pie\u013cauju, ka vingro\u0161ana vienatn\u0113 prasa vair\u0101k gribassp\u0113ka; vismaz man pat\u012bk b\u016bt grup\u0101, kur j\u016btos lab\u0101k motiv\u0113ta kust\u0113ties. Kad j\u0101vingro vienai, alla\u017e pamanu k\u0101du steidzamu darbu, kas j\u0101izdara vispirms\u2026 Vingro\u0161ana pati par sevi ir diezgan garlaic\u012bga un prasa piespie\u0161anos, kam\u0113r k\u013c\u016bst par ieradumu. Varb\u016bt kaimi\u0146ienes var vienoties par kop\u012bg\u0101m nodarb\u012bb\u0101m, varb\u016bt var sazvan\u012bties videozvan\u0101 ar draudzeni, lai notur\u0113tu viena otru pie ap\u0146em\u0161an\u0101s\u2026 Bet ir cilv\u0113ki, kam vienatn\u0113 viss labi padodas. Galvenais ir izm\u0113\u0123in\u0101t un izv\u0113l\u0113ties piem\u0113rot\u0101ko pieeju.<\/p>\n
Esmu vad\u012bjusi vingro\u0161anas nodarb\u012bbas liel\u0101kaj\u0101 da\u013c\u0101 Saldus novada pagastu un varu apliecin\u0101t, ka daudzviet ir \u0113rtas, labas telpas vingro\u0161anai. Katr\u0101 novad\u0101 ir daudz sporta z\u0101\u013cu, kur nodarbojas da\u017e\u0101du vecumu cilv\u0113ki, vajag tikai sa\u0146emt d\u016b\u0161u, izm\u0113\u0123in\u0101t un izv\u0113l\u0113ties, kura pat\u012bk vislab\u0101k. Noteikti iesaku\u00a0 apmekl\u0113t baseinu, diem\u017e\u0113l ne katr\u0101 maz\u0101 pils\u0113t\u0101 tas ir pieejams. Un neklausieties run\u0101s, ka kaut kur ir slikti, \u2013 kas vienam der, citam varb\u016bt ne. Turkl\u0101t sportiskas aktivit\u0101tes cilv\u0113kiem pal\u012bdz p\u0101rvar\u0113t vientul\u012bbas izj\u016btu, iepaz\u012bties un sadraudz\u0113ties, atrast kop\u012bgas intereses. Piem\u0113ram, manis vad\u012bt\u0101 grup\u0101 iepriek\u0161 savstarp\u0113ji nepaz\u012bstamas dal\u012bbnieces norun\u0101ja kop\u0101 doties izbraukum\u0101.<\/p>\n","protected":false},"excerpt":{"rendered":"\u2013\u00a0K\u0101 pareizi uzs\u0101kt fiziski akt\u012bvu dz\u012bvesveidu pusm\u016b\u017ea vai vec\u0101kam cilv\u0113kam, kur\u0161 iepriek\u0161 nav nodarbojies ar sportu vai regul\u0101ru…\n","protected":false},"author":2,"featured_media":107053,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[89,22399,90,35,39,38,36,37,34,40],"class_list":{"0":"post-107052","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-izklaide","8":"tag-entertainment","9":"tag-iedvesmavecums","10":"tag-izklaide","11":"tag-latvia","12":"tag-latvian","13":"tag-latviesu","14":"tag-latviesu-valoda","15":"tag-latviesuvaloda","16":"tag-latvija","17":"tag-lv"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@lv\/115910352747070352","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts\/107052","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/comments?post=107052"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts\/107052\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/media\/107053"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/media?parent=107052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/categories?post=107052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/tags?post=107052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}