{"id":333,"date":"2024-09-14T03:10:27","date_gmt":"2024-09-14T03:10:27","guid":{"rendered":"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/"},"modified":"2024-09-14T03:10:27","modified_gmt":"2024-09-14T03:10:27","slug":"pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus","status":"publish","type":"post","link":"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/","title":{"rendered":"Pagerinkite savo sveikat\u0105 ir darbo produktyvum\u0105 naudodami mikropratimus"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p>Mank\u0161tintis ir daryti pertrauk\u0117les gali nutr\u016bkti, kai \u012fsijau\u010diate \u012f darb\u0105. Ne\u017einodami apie b\u0117gant\u012f laik\u0105, did\u017ei\u0105j\u0105 dienos dal\u012f galite praleisti susik\u016bprin\u0119 prie kompiuterio ekrano, o v\u0117liau jausite skausm\u0105, sustingim\u0105 ir mieguistum\u0105. Ta\u010diau, kaip teigia gydytojas Raj Singh, medicinos moksl\u0173 daktaras Raj Singh, pratimai kartu su raumen\u0173 apkrova ir streso ma\u017einimu kovoja su aplinkos toksi\u0161kumo poveikiu. radikalai\u201c, \u2013 sako jis.<\/p>\n<p>Nenuostabu, kad aktyvios darbo vietos, sumanios s\u0105rankos, sujungian\u010dios versl\u0105 su k\u016bno rengyba, populiar\u0117ja. Tai yra stovintys stalai, balansin\u0117s kamuolin\u0117s k\u0117d\u0117s, \u017eingsneliai ir kt.<\/p>\n<p>Tyrimai rodo, kad darbo kaitaliojimas su mank\u0161ta gali pakeisti j\u016bs\u0173 kasdien\u0119 patirt\u012f. Pagal Mayo klinikos tyrim\u0105, taip pat gali pager\u0117ti pa\u017einimo veikla ir bendra sveikata. Reguliariai atliekami pratimai gali b\u016bti naudingi j\u016bs\u0173 \u0161ird\u017eiai, padidinti kaul\u0173 stiprum\u0105 ir imunitet\u0105 bei pagerinti psichin\u0119 sveikat\u0105. Novatori\u0161kas Kvinslando universiteto tyrimas netgi rodo, kad tam tikros mank\u0161tos r\u016b\u0161ys gali tur\u0117ti ilgalaik\u0117s pa\u017eintin\u0117s naudos, kuri trunka iki penkeri\u0173 met\u0173 vyresnio am\u017eiaus \u017emon\u0117ms.<\/p>\n<p>Net jei nenueinate mylios prie stovin\u010dio stalo, ma\u017eos mank\u0161tos pertrauk\u0117l\u0117s gali pasiekti pana\u0161i\u0173 rezultat\u0173. Kaip ma\u017ei ai\u0161kumo pli\u016bpsniai, jie gali suteikti energijos ir i\u0161valyti prot\u0105, pad\u0117ti susikaupti gr\u012f\u017eus \u012f darb\u0105. Jie taip pat gali neutralizuoti neigiam\u0105 ilgo s\u0117d\u0117jimo poveik\u012f, \u012fskaitant padidint\u0105 mirties nuo \u0161irdies ir kraujagysli\u0173 lig\u0173 rizik\u0105. <\/p>\n<p>Pastaba: visada treniruokit\u0117s saugos ir prie\u0161 mank\u0161t\u0105 b\u016btinai gerai ap\u0161ilkite. Pasitarkite su gydytoju, kad \u012fsitikintum\u0117te, jog pratimai jums yra saug\u016bs. Klausykit\u0117s savo k\u016bno signal\u0173 ir susilaikykite nuo jautri\u0173 viet\u0173. Jei jud\u0117jimas nepatogus, nedelsdami sustokite ir pails\u0117kite. Niekada neperstumkite sav\u0119s u\u017e savo rib\u0173.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Penkiu_minuciu_ar_trumpesnes_mikropratimu_programos\" >Penki\u0173 minu\u010di\u0173 ar trumpesn\u0117s mikropratim\u0173 programos<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Apsilimai\" >Ap\u0161ilimai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Plakti_lizdai\" >Plakti lizdai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Samaniskas_kratymas\" >\u0160amani\u0161kas kratymas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Atidarykite_savo_energijos_centrus\" >Atidarykite savo energijos centrus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Sedimas_stuburo_sukimas\" >S\u0117dimas stuburo sukimas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Stovintis_pusmenulis\" >Stovintis pusm\u0117nulis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Blauzdas_kelia\" >Blauzdas kelia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Sededamas_nuriedi_zemyn_ir_stubura_istiesi_i_prieki\" >S\u0117d\u0117damas nuriedi \u017eemyn ir stubur\u0105 i\u0161tiesi \u012f priek\u012f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Pasvire_atsilenkimai\" >Pasvir\u0119 atsilenkimai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Kede_pritupimai\" >K\u0117d\u0117 prit\u016bpimai<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Produktai_skirti_pagerinti_jusu_mikro_mankstos_treniruotes\" >Produktai, skirti pagerinti j\u016bs\u0173 mikro mank\u0161tos treniruotes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/sekmesreceptai.lt\/index.php\/2024\/09\/14\/pagerinkite-savo-sveikata-ir-darbo-produktyvuma-naudodami-mikropratimus\/#Klausykite_savo_kuno\" >Klausykite savo k\u016bno<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-five-minute-or-less-micro-exercise-routines\"><span class=\"ez-toc-section\" id=\"Penkiu_minuciu_ar_trumpesnes_mikropratimu_programos\"><\/span>Penki\u0173 minu\u010di\u0173 ar trumpesn\u0117s mikropratim\u0173 programos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0160tai keletas paprast\u0173 ekspert\u0173 atliekam\u0173 mikro pratim\u0173 ir judesi\u0173, kurie pad\u0117s \u012fsilieti \u012f j\u016bs\u0173 dien\u0105:<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-warm-ups\"><span class=\"ez-toc-section\" id=\"Apsilimai\"><\/span>Ap\u0161ilimai <span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Labai svarbu paruo\u0161ti raumenis, kad i\u0161vengtum\u0117te traum\u0173. Maricris Lapaix, asmeninis \u201eCentr\u201c treneris, atkreipia d\u0117mes\u012f \u012f kelet\u0105 m\u0117gstam\u0173 ap\u0161ilim\u0173:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>S\u0117di 4 pav.:<\/strong> \u201ePrad\u0117kite s\u0117d\u0117dami ant k\u0117d\u0117s sta\u010dia laikysena ir abiem kojomis pasodin\u0119. Perbraukite vien\u0105 kulk\u0161n\u012f tiesiai vir\u0161 kito kelio, sukurdami kuo geresn\u012f 90 laipsni\u0173 kamp\u0105. Pasukite \u012f priek\u012f, kad pajustum\u0117te klub\u0173, s\u0117dmen\u0173 ir apatin\u0117s nugaros dalies tempim\u0105. Pakartokite kitoje pus\u0117je.<\/li>\n<li><strong>Stov\u0117jimo ilgis:<\/strong> \u201ePrad\u0117kite stov\u0117ti u\u017e k\u0117d\u0117s su atlo\u0161u. Pad\u0117kite rankas ant atlo\u0161o vir\u0161aus ir eikite kojomis atgal, kol rankos bus visi\u0161kai i\u0161tiestos. I\u0161ties\u0119 rankas, pasukite \u012f priek\u012f ir pajuskite tempim\u0105 juostoje. Paspauskite \u012f delnus, kad padidintum\u0117te tempim\u0105.<\/li>\n<\/ul>\n<p>Kartu su \u201eLapaix\u201c ap\u0161ilimais nedvejodami atlikite savo m\u0117gstamus ap\u0161ilimus ir tempimus ir per\u017ei\u016br\u0117kite \u0161iuos septynis dinaminius ap\u0161ilimus i\u0161 Artrito fondo.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-clap-jacks-nbsp\"><span class=\"ez-toc-section\" id=\"Plakti_lizdai\"><\/span>Plakti lizdai <span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Lapaix nurodymai: \u201ePrad\u0117kite p\u0117das klub\u0173 plotyje, rankas i\u0161tieskite tiesiai prie\u0161 kr\u016btin\u0119. I\u0161\u0161okkite abi kojas, tuo pa\u010diu metu i\u0161keldami rankas \u012f k\u016bno \u0161onus. I\u0161laikykite pagrindin\u0119 \u012ftamp\u0105, (atpalaiduokite) pe\u010dius ir gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f. Pakeiskite \u0161\u012f judes\u012f po vien\u0105 i\u0161keldami kojas \u012f \u0161on\u0105.<\/p>\n<p>Jei turite keli\u0173 jautrum\u0105, susilaikykite nuo \u0161okin\u0117jimo ir modifikuokite.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-shamanic-shaking-nbsp\"><span class=\"ez-toc-section\" id=\"Samaniskas_kratymas\"><\/span>\u0160amani\u0161kas kratymas <span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pasak THE WELL sveikatos trener\u0117s Chelsea Dornan, \u0161amani\u0161kas purtymas yra idealus b\u016bdas atsikratyti streso, kuris paprastai apima raumen\u0173 \u012ftempim\u0105, nes padeda k\u016bnui gr\u012f\u017eti \u012f atsipalaidavusi\u0105 b\u016bsen\u0105. <\/p>\n<p>Dornano nurodymai: \u201eTiesiog \u012fjunkite muzik\u0105, u\u017emerkite akis, leiskite \u0161velniai sulenkti kelius ir leiskite k\u016bnui atsilaisvinti kaip skudurin\u0117 l\u0117l\u0117. Tada purtykite ir jud\u0117kite taip, kaip jau\u010diasi j\u016bs\u0173 k\u016bnas. <\/p>\n<h3 class=\"wp-block-heading\" id=\"h-open-your-energy-centers-nbsp\"><span class=\"ez-toc-section\" id=\"Atidarykite_savo_energijos_centrus\"><\/span>Atidarykite savo energijos centrus <span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Dornano jogos pagrindu atliekami mikropratimai yra \u0161ird\u012f atverianti poza, kuri\u0105 galite atlikti bet kuriuo paros metu. Dornano nurodymai yra \u201esusisukti pir\u0161tus u\u017e nugaros ir i\u0161tiesti kr\u016btin\u0119 \u012f dang\u0173\u201c.  <\/p>\n<p>Nors poza yra apgaulingai paprasta, ji \u201epadidina lankstum\u0105, pagerina laikysen\u0105 ir padidina plau\u010di\u0173 talp\u0105, taip pat suma\u017eina streso lyg\u012f ir suteikia emocin\u012f atpalaidavim\u0105\u201c, &#8211; sako ji. <\/p>\n<h3 class=\"wp-block-heading\" id=\"h-seated-spinal-twist\"><span class=\"ez-toc-section\" id=\"Sedimas_stuburo_sukimas\"><\/span>S\u0117dimas stuburo sukimas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>I\u0161tieskite stubur\u0105 s\u0117d\u0117dami, sako sertifikuota jogos instruktor\u0117 Linda Mangan. Atlikite poz\u0105: \u201eS\u0117d\u0117kite ant k\u0117d\u0117s, kojos gul\u0117kite ant grind\u0173, \u017ei\u016br\u0117kite tiesiai \u012f priek\u012f. I\u0161tieskite per stubur\u0105, u\u017ed\u0117kite kair\u0119 rank\u0105 ant () de\u0161iniojo kelio. \u0160velniai prad\u0117kite sukti \u012f de\u0161in\u0119. (Atkreipkite d\u0117mes\u012f \u012f apatin\u0117s, vidurin\u0117s ir vir\u0161utin\u0117s nugaros dalies sukim\u0105si, kai \u017ei\u016brite per de\u0161in\u012fj\u012f pet\u012f).<\/p>\n<p>Nor\u0117dami su\u017einoti daugiau apie stuburo pos\u016bkius ir kaip juos saugiai praktikuoti, skaitykite Arhanta Yoga \u201eKaip daryti jogos pos\u016bkius: privalumai ir saugos principai\u201c.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-standing-half-moon\"><span class=\"ez-toc-section\" id=\"Stovintis_pusmenulis\"><\/span>Stovintis pusm\u0117nulis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Atsikratykite blogos laikysenos pasilenkus vir\u0161 ra\u0161omojo stalo su \u0161ia plaukiojan\u010dia stov\u0117jimo poza.<\/p>\n<p>Mangano nurodymai: \u201eStov\u0117kite auk\u0161tai, kojos klub\u0173 plotyje. Kv\u0117puodami i\u0161tieskite abi rankas vir\u0161 galvos. Kair\u0119 rank\u0105 nuleiskite \u012f kair\u0119 pus\u0119, kai de\u0161ine pasieksite vir\u0161 galvos. Kelis kartus \u012fkv\u0117pkite i\u0161tiesdami k\u016bn\u0105 \u012f kair\u0119. \u012ekv\u0117pkite, i\u0161tiesinkite k\u016bn\u0105 ir pakartokite kitoje pus\u0117je. <\/p>\n<h3 class=\"wp-block-heading\" id=\"h-calf-raises-nbsp\"><span class=\"ez-toc-section\" id=\"Blauzdas_kelia\"><\/span>Blauzdas kelia <span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pasak Lynette Pettinicchi, pilateso instruktor\u0117s ir vie\u0161\u0173j\u0173 ry\u0161i\u0173 \u012fmon\u0117s Mint &#038; Honey, Co \u012fk\u016br\u0117jos, \u201eblauzd\u0173 pak\u0117limas gali pad\u0117ti sustiprinti kulk\u0161nis ir pad\u0117ti stabilumui, pagerinti pusiausvyr\u0105, pad\u0117ti i\u0161laikyti laikysen\u0105 ir suma\u017einti traum\u0173 rizik\u0105\u201c.<\/p>\n<p>Pettinicchi nurodymai: \u201eStov\u0117kite taip, kad p\u0117dos b\u016bt\u0173 nutolusios nuo klub\u0173, arba Pilateso poza (kulnai kartu, koj\u0173 pir\u0161tai atskirti) ir kelkite kaip balerina ant koj\u0173 pir\u0161t\u0173. Tada nusileiskite iki pat \u017eem\u0117s arba pakelkite kulnus, kad gautum\u0117te papildom\u0105 i\u0161\u0161\u016bk\u012f.<\/p>\n<p>Jei j\u016bs\u0173 p\u0117dos yra jautrios, galb\u016bt nor\u0117site vengti \u0161io pratimo.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-seated-roll-down-and-spine-stretch-forward\"><span class=\"ez-toc-section\" id=\"Sededamas_nuriedi_zemyn_ir_stubura_istiesi_i_prieki\"><\/span>S\u0117d\u0117damas nuriedi \u017eemyn ir stubur\u0105 i\u0161tiesi \u012f priek\u012f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0160iuo paprastu judesiu pailgindami stubur\u0105 \u012fjunkite pagrindinius raumenis.<\/p>\n<p>Pettinicchi nurodymai: \u201eS\u0117d\u0117kite ant k\u0117d\u0117s kra\u0161to, kojomis atsiremkite \u012f \u017eem\u0119. Rankos yra tiesiai prie\u0161ais jus pe\u010di\u0173 auk\u0161tyje. Patraukite smakr\u0105 link kr\u016btin\u0117s ir prad\u0117kite tirpti, kaulas po kaulo, traukdami apatin\u0119 nugaros dal\u012f link k\u0117d\u0117s atlo\u0161o, o rankos i\u0161tiestos \u012f priek\u012f, kol galva atsidurs j\u016bs\u0173 gl\u0117byje. L\u0117tai nulupkite atgal, sukelkite stubur\u0105 ir pasiekite galvos vir\u0161\u016bn\u0119 link lub\u0173, pe\u010diai slyskite nugara, kol b\u016bsite pradin\u0117je pad\u0117tyje. <\/p>\n<p>Jei turite kaklo jautrum\u0105, galb\u016bt nor\u0117site vengti \u0161io pratimo.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-inclined-push-ups\"><span class=\"ez-toc-section\" id=\"Pasvire_atsilenkimai\"><\/span>Pasvir\u0119 atsilenkimai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Asmenin\u0117 trener\u0117 ir grupinio k\u016bno rengybos trener\u0117 Laura Flynn Endres sako, kad \u201egeriausias atsispaudim\u0173 variantas yra tas, kur\u012f galite atlikti su visu diapazonu, tai rei\u0161kia, kad galite liesti kr\u016btin\u0119 prie bet kokio pavir\u0161iaus, \u012f kur\u012f stumiate. Darydami atsispaudimus pakeltomis rankomis, galite i\u0161naudoti vis\u0105 judesi\u0173 diapazon\u0105 ir atlikti daugiau pakartojim\u0173.<\/p>\n<p>Endres nurodymai: \u201ePad\u0117kite rankas \u0161iek tiek pla\u010diau nei pe\u010di\u0173 plotyje ant stalo kra\u0161to. Sureguliuokite savo pad\u0117t\u012f taip, kad kai sulenkiate alk\u016bnes ir nuleid\u017eiate kr\u016btin\u0119 iki darbalaukio, j\u016bs\u0173 kr\u016btin\u0117s linija liest\u0173 stalo kra\u0161t\u0105. Laikykit\u0117s tvirt\u0173 \u0161erdies ir s\u0117dmen\u0173, kad atsilenkim\u0173 metu k\u016bnas tapt\u0173 \u201ejudan\u010dia lenta\u201c. St\u016bmimo metu i\u0161kv\u0117pkite ir darykite tiek pakartojim\u0173, kiek galite, kol pajusite deginim\u0105 arba prad\u0117site prarasti form\u0105.<\/p>\n<p>Pastaba: tai sunkus pratimas. Galb\u016bt nor\u0117site i\u0161bandyti paprastesn\u012f atsispaudimo variant\u0105 stov\u0117dami prie sienos.  <\/p>\n<h3 class=\"wp-block-heading\" id=\"h-chair-squats\"><span class=\"ez-toc-section\" id=\"Kede_pritupimai\"><\/span>K\u0117d\u0117 prit\u016bpimai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Prit\u016bpimai gali pad\u0117ti sukurti j\u0117g\u0105, stabilum\u0105 ir pusiausvyr\u0105.<\/p>\n<p>Endreso nurodymai: \u201eStov\u0117kite kelis centimetrus prie\u0161ais tvirt\u0105 k\u0117d\u0119. Jei j\u016bs\u0173 k\u0117d\u0117 turi ratus, prispauskite j\u0105 prie sienos, kad ji nejud\u0117t\u0173. Sulenkite kelius, s\u0117sdami svoriu atgal \u012f kulnus ir laikydami kr\u016btin\u0119 auk\u0161tyn, ir prit\u016bpkite \u017eemai, kol bakstel\u0117site \u012f k\u0117d\u0119 arba net atliksite tai, k\u0105 a\u0161 vadinu \u201elengva s\u0117d\u0117jimu\u201c, ty lengvai atsis\u0117date, bet visi\u0161kai neatsipalaiduojate. s\u0117d\u0117ti. Tada i\u0161kv\u0117pkite spausdami \u017eemyn per kulnus, kad pakiltum\u0117te i\u0161 prit\u016bpimo ir atsistot\u0173 auk\u0161tai.<\/p>\n<p>B\u016bkite atsarg\u016bs, kad ne\u012fsitemptum\u0117te ir nekartotum\u0117te per daug.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-products-to-improve-your-micro-exercise-workouts\"><span class=\"ez-toc-section\" id=\"Produktai_skirti_pagerinti_jusu_mikro_mankstos_treniruotes\"><\/span>Produktai, skirti pagerinti j\u016bs\u0173 mikro mank\u0161tos treniruotes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Per\u017ei\u016br\u0117kite kelet\u0105 m\u0117gstamiausi\u0173 Pettinicchi treniruo\u010di\u0173 produkt\u0173:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Apollo\u00ae<\/strong><strong>  Ne\u0161ioti:<\/strong> \u0160is apyrank\u0117s prietaisas skleid\u017eia \u201eApollo vibracijas\u201c \u2013 \u0161velnias vibracijas, kurios, anot Pettinicchi, gali subalansuoti nerv\u0173 sistem\u0105, pad\u0117dami jaustis ramesniems ir labiau atsipalaidav\u0119.<\/li>\n<li><strong>Therabody<\/strong><strong>  Kompresiniai batai ir Theragun:<\/strong> &#8222;Abu jie gali suma\u017einti raumen\u0173 nuovarg\u012f, padidinti kraujotak\u0105 ir padidinti atsigavimo laik\u0105&#8221;, &#8211; sako Pettinicchi.<\/li>\n<li><strong>MyFitnessPal<\/strong><strong>: <\/strong>Pettinicchi n\u0117ra didel\u0117 kalorij\u0173 sek\u0117ja, ta\u010diau jai patinka \u017einoti, k\u0105 valgo ir geria, kad nepamir\u0161t\u0173 kuo geriau pasir\u016bpinti savo k\u016bnu. \u0160i patogi programa pad\u0117s jums tai padaryti. <\/li>\n<li><strong>Nix Hydration Biosensor<\/strong><strong>:<\/strong> Pettinicchi rekomenduoja \u0161\u012f lipn\u0173 lopo jutikl\u012f, kuris padeda jums \u017einoti, kiek skys\u010di\u0173 ir elektrolit\u0173 prarandate realiuoju laiku, ir primena, kada reikia rehidratuoti. <\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-listen-to-your-body\"><span class=\"ez-toc-section\" id=\"Klausykite_savo_kuno\"><\/span>Klausykite savo k\u016bno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ugdykite \u012fprot\u012f prisitaikyti prie savo k\u016bno ir klausytis jo signal\u0173. Tai pad\u0117s i\u0161siai\u0161kinti, kada reikia pertraukos ir kokioms sritims reikia skirti daugiau d\u0117mesio.<\/p>\n<p>I\u0161bandykite psichikos k\u016bno skenavim\u0105: u\u017emerkite akis ir kelis kartus l\u0117tai, giliai \u012fkv\u0117pkite per nos\u012f \u012f pilv\u0105. Nukreipkite d\u0117mes\u012f nuo galvos vir\u0161aus iki koj\u0173 pir\u0161t\u0173. Pasteb\u0117kite visus poj\u016b\u010dius, \u012fskaitant diskomfort\u0105, sandarum\u0105 ir jautrum\u0105. Atmerk\u0119 akis, pasinaudokite \u0161iomis \u012f\u017evalgomis, kad nepakenktum\u0117te jautrioms vietoms ir nepadarytum\u0117te papildom\u0173 pastang\u0173 kitiems. <\/p>\n<p>Kad akys pails\u0117t\u0173 nuo \u012ftempimo, patrinkite delnus ir sukurkite \u0161iek tiek \u0161ilumos. U\u017ed\u0117kite rankas ant u\u017emerkt\u0173 aki\u0173. Leiskite tamsai nuraminti ir atpalaiduokite akis, kai kelias akimirkas l\u0117tai kv\u0117puojate. Lengvai masa\u017euokite kaktos ir veido raumenis, tada nuimkite rankas ir atidarykite akis.<\/p>\n<p>Nesvarbu, ar \u012ftraukiate \u012f mikropratim\u0173 rutin\u0105, minutei kv\u0117puojate joga, ar i\u0161einate \u012f lauk\u0105 pasivaik\u0161\u010dioti, stenkit\u0117s reguliariai daryti geros savijautos pertrauk\u0117les. Netgi toks paprastas dalykas, kaip pristabdymas, kad \u012fsijungtum\u0117te \u012f vien\u0105 i\u0161 savo poj\u016b\u010di\u0173, gali pad\u0117ti suma\u017einti stres\u0105 ir susikoncentruoti.<\/p>\n<p class=\"has-small-font-size\"><strong><em>Nuotrauka: Andrey_Popov\/Shutterstock.com<\/em><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.success.com\/micro-exercise\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mank\u0161tintis ir daryti pertrauk\u0117les gali nutr\u016bkti, kai \u012fsijau\u010diate \u012f darb\u0105. Ne\u017einodami apie b\u0117gant\u012f laik\u0105, did\u017ei\u0105j\u0105&#8230;<\/p>\n","protected":false},"author":1,"featured_media":334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[228,231,230,226,229,81,227],"class_list":["post-333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sekmes-istorijos-patarimai","tag-darbo","tag-mikropratimus","tag-naudodami","tag-pagerinkite","tag-produktyvuma","tag-savo","tag-sveikata"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/posts\/333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/comments?post=333"}],"version-history":[{"count":0,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/posts\/333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/media\/334"}],"wp:attachment":[{"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/media?parent=333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/categories?post=333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sekmesreceptai.lt\/index.php\/wp-json\/wp\/v2\/tags?post=333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}