{"id":6112,"date":"2006-08-25T01:00:00","date_gmt":"2006-08-25T01:00:00","guid":{"rendered":""},"modified":"2017-01-02T13:22:48","modified_gmt":"2017-01-02T13:22:48","slug":"manksta-biure","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/sveikatos-ir-medicinos-naujienos\/manksta-biure\/6112\/","title":{"rendered":"Mank\u0161ta biure"},"content":{"rendered":"

Prie\u0161 atlikdami mank\u0161t\u0105 – susipa\u017einkite su svarbiausiais patarimais<\/strong>\u00a0 <\/p>\n

<\/strong><\/p>\n

    \n
  1. Pratimus atlikite l\u0117tai<\/strong><\/li>\n
  2. Ramiai kv\u0117puokite<\/strong><\/li>\n
  3. Koncentruokite mintis \u012f dirban\u010dius raumenis<\/strong><\/li>\n
  4. Tempimo pratimus atlikite \u0161velniai, nespyruokliuodami<\/strong><\/li>\n
  5. Tempimo metu visi\u0161kai atsipalaiduokite<\/strong><\/li>\n
  6. Nepersistenkite, kr\u016bv\u012f ir pratim\u0173 skai\u010di\u0173 reikia didinti palengva<\/strong><\/li>\n<\/ol>\n

    I\u0161tempia pla\u0161takas ir pir\u0161tus<\/h3>\n

    \"Mank\u0161ta<\/p>\n

      \n
    • Pad\u0117kite rankas ant stalo<\/b><\/li>\n
    • Sulenkite pir\u0161tus per krumplius<\/b><\/li>\n
    • Lenkite pla\u0161takas atgal netiesdami pir\u0161t\u0173<\/b><\/li>\n
    • Atlenk\u0119, pad\u0117t\u012f i\u0161laikykite 5-10 sekund\u017ei\u0173<\/b><\/li>\n
    • Pratim\u0105 kartokite 5 kartus<\/b><\/li>\n<\/ul>\n

      I\u0161tempia pir\u0161tus ir rie\u0161us<\/h3>\n

      \"Mank\u0161ta<\/p>\n

        \n
      • I\u0161tieskite rankas ir pad\u0117kite jas ant stalo<\/b><\/li>\n
      • Prask\u0117skite pir\u0161tus<\/b><\/li>\n
      • Lenkite pla\u0161takas atgal neglausdami pir\u0161t\u0173<\/b><\/li>\n
      • Atlenk\u0119, pad\u0117t\u012f i\u0161laikykite 5-10 sekund\u017ei\u0173<\/b><\/li>\n
      • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

        I\u0161tempia pe\u010dius ir kakl\u0105<\/h3>\n

        \"Mank\u0161ta<\/p>\n

          \n
        • Atsipalaiduokite, nuleiskite rankas<\/b><\/li>\n
        • Kelkite pe\u010dius \u012f vir\u0161\u0173<\/b><\/li>\n
        • Pak\u0117l\u0119, pad\u0117t\u012f i\u0161laikykite 5-7 sekundes<\/b><\/li>\n
        • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

          I\u0161tempia pe\u010dius ir vir\u0161utin\u0119 nugaros dal\u012f<\/h3>\n

          \"Mank\u0161ta<\/p>\n

            \n
          • Sunerkite pir\u0161tus u\u017e galvos<\/b><\/li>\n
          • Traukite mentes vien\u0105 prie kitos, kad jose
            ir vir\u0161utin\u0117je nugaros dalyje pajustum\u0117te tempim\u0105<\/b><\/li>\n
          • Pad\u0117t\u012f i\u0161laikykite 5 sekundes<\/b><\/li>\n
          • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

            I\u0161tempia kaklo \u0161on\u0105<\/h3>\n

            \"Mank\u0161ta<\/p>\n

              \n
            • Nuleiskite rankas<\/b><\/li>\n
            • Sukite galv\u0105 \u012f \u0161alis link peties:
              \u00a0\u012f vien\u0105 pus\u0119, po to – \u012f kit\u0105<\/b><\/li>\n
            • \u0160ias pad\u0117tis i\u0161laikykite po 5 sekundes<\/b><\/li>\n
            • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

              I\u0161tempia sprand\u0105<\/h3>\n

              \"Mank\u0161ta<\/p>\n

                \n
              • Nuleiskite rankas<\/b><\/li>\n
              • \u0160velniai lenkite kakl\u0105 \u012f priek\u012f,
                kad i\u0161temptum\u0117te sprand\u0105<\/b><\/li>\n
              • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 5 sekundes<\/b><\/li>\n
              • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

                I\u0161tempia pe\u010dius<\/h3>\n

                \"Mank\u0161ta<\/p>\n

                  \n
                • Ant de\u0161inio peties u\u017ed\u0117kite kair\u0119 rank\u0105<\/b><\/li>\n
                • De\u0161ine ranka patraukite kair\u0119 alk\u016bn\u0119 prie de\u0161inio peties<\/b><\/li>\n
                • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-15 sekund\u017ei\u0173<\/b><\/li>\n
                • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

                  I\u0161tempia pe\u010dius<\/h3>\n

                  \"Mank\u0161ta<\/p>\n

                    \n
                  • T\u0105 pat\u012f atlikite kita ranka
                    \u00a0<\/b><\/li>\n
                  • Ant kairio peties u\u017ed\u0117kite de\u0161in\u0119 rank\u0105<\/b><\/li>\n
                  • Kaire ranka patraukite de\u0161in\u0119 alk\u016bn\u0119 prie kairio peties<\/b><\/li>\n
                  • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-15 sekund\u017ei\u0173<\/b><\/li>\n
                  • Pratim\u0105 kartokite 3-5 kartus<\/b><\/li>\n<\/ul>\n

                    I\u0161tempia pe\u010dius, vidurin\u0119 nugaros dal\u012f, rankas, pla\u0161takas ir rie\u0161us<\/h3>\n

                    \"Mank\u0161ta<\/p>\n

                      \n
                    • Sunerkite pir\u0161tus<\/b><\/li>\n
                    • I\u0161tieskite rankas pe\u010di\u0173 auk\u0161tyje \u012f priek\u012f ir i\u0161lenkite delnus<\/b><\/li>\n
                    • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-20 sekund\u017ei\u0173<\/b><\/li>\n
                    • Pratim\u0105 kartokite 1-3 kartus<\/b><\/li>\n<\/ul>\n

                      I\u0161tempia rankas, pe\u010dius ir nugar\u0105. Labai gerai koreguoja nusmukusius pe\u010dius<\/h3>\n

                      \"Mank\u0161ta<\/p>\n

                        \n
                      • Sunerkite pir\u0161tus vir\u0161 galvos delnai \u012f vir\u0161\u0173<\/b><\/li>\n
                      • Stumkite rankas \u012f vir\u0161\u0173<\/b><\/li>\n
                      • Pajuskite tempim\u0105 pe\u010di\u0173 ir nugaros srityje<\/b><\/li>\n
                      • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-20 sekund\u017ei\u0173<\/b><\/li>\n
                      • Pratim\u0105 kartokite 1-3 kartus<\/b><\/li>\n<\/ul>\n

                        I\u0161tempia nugaros ir kr\u016btin\u0117s raumenis<\/h3>\n

                        \"Mank\u0161ta<\/p>\n

                          \n
                        • Atsistokite ir u\u017ed\u0117kite rankas truput\u012f
                          auk\u0161\u010diau klub\u0173<\/b><\/li>\n
                        • Truput\u012f sulenkite kelius<\/b><\/li>\n
                        • \u0160velniai pasitempkite \u012f priek\u012f<\/b><\/li>\n
                        • Pajuskite tempim\u0105 nugaros ir kr\u016btin\u0117s srityse<\/b><\/li>\n
                        • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-15 sekund\u017ei\u0173<\/b><\/li>\n
                        • Pratim\u0105 kartokite 1-3 kartus<\/b><\/li>\n<\/ul>\n

                          I\u0161tempia trigalv\u012f \u017easto raumen\u012f, vir\u0161utines pe\u010di\u0173 dalis ir juosmen\u012f<\/h3>\n

                          \"Mank\u0161ta<\/p>\n

                            \n
                          • Truput\u012f sulenkite kelius<\/b><\/li>\n
                          • Ranka suimkite prie\u0161ing\u0105 alk\u016bn\u0119<\/b><\/li>\n
                          • L\u0117tai lenkit\u0117s \u012f \u0161on\u0105 ir \u0161velniai traukite
                            alk\u016bn\u0119 u\u017e galvos kol pajusite nedidel\u012f tempim\u0105<\/b><\/li>\n
                          • Nesilenkite \u012f priek\u012f – tik \u012f \u0161on\u0105!<\/span><\/b><\/li>\n
                          • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10-15 sekund\u017ei\u0173<\/b><\/li>\n
                          • Pakartokite judes\u012f kita ranka<\/b><\/li>\n
                          • Pratim\u0105 kartokite 1-3 kartus<\/b><\/li>\n<\/ul>\n

                            I\u0161tempia vir\u0161utin\u0119 pe\u010di\u0173 dal\u012f ir kakl\u0105<\/h3>\n

                            \"Mank\u0161ta<\/p>\n

                              \n
                            • Atsis\u0117skite ant k\u0117d\u0117s ar atsistokite<\/b><\/li>\n
                            • Palenkite galv\u0105 prie de\u0161inio peties<\/b><\/li>\n
                            • Laikydami rankas u\u017e nugaros de\u0161ine ranka
                              \u0161velniai tempkite kair\u0119 rank\u0105 \u012fstri\u017eai ir \u017eemyn<\/b><\/li>\n
                            • \u0160i\u0105 pad\u0117t\u012f i\u0161laikykite 10 sekund\u017ei\u0173<\/b><\/li>\n
                            • Palenkite galv\u0105 prie kairio peties<\/b><\/li>\n
                            • Pakartokite judes\u012f kita ranka<\/b><\/li>\n
                            • Pratim\u0105 kartokite 1-3 kartus<\/b><\/li>\n<\/ul>\n

                              Stiprina kr\u016btin\u0117s ir trigalvius \u017east\u0173 raumenis<\/h3>\n

                              \"Mank\u0161ta<\/p>\n

                                \n
                              • Suglauskite kojas ir atsiremkite i\u0161tiestomis
                                rankomis \u012f stal\u0105<\/b><\/li>\n
                              • \u012ekv\u0117pkite ir, lenkdamas per alk\u016bnes rankas,
                                prisispauskite prie stalo<\/b><\/li>\n
                              • Nelenkite koj\u0173 ir nekelkite u\u017epakalio<\/b><\/li>\n
                              • I\u0161likite ties\u016bs<\/b><\/li>\n
                              • I\u0161kv\u0117pimo met\u0173 gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f<\/b><\/li>\n
                              • Pratim\u0105 kartokite l\u0117tai, 5-20 kart\u0173<\/b><\/li>\n<\/ul>\n

                                Stiprina kr\u016btin\u0117s ir trigalvius \u017east\u0173 raumenis<\/h3>\n

                                \"Mank\u0161ta<\/p>\n

                                  \n
                                • Pasirinkite tvirt\u0105 stal\u0105<\/b><\/li>\n
                                • Nusigr\u0119\u017ekite nuo stalo, \u012fsitverkite \u012f jo
                                  kra\u0161t\u0105 rankomis ir i\u0161tieskite kojas<\/b><\/li>\n
                                • Lenkite rankas ir atsiremkite \u012f jas
                                  visu k\u016bno svoriu<\/b><\/li>\n
                                • Pabaigoje sulaikykite judes\u012f kelioms
                                  sekund\u0117ms ir ramiai kv\u0117puokite<\/b><\/li>\n
                                • I\u0161kv\u0117pdami gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f<\/b><\/li>\n
                                • Pratim\u0105 kartokite l\u0117tai, 1-10 kart\u0173<\/b><\/li>\n<\/ul>\n

                                  I\u0161tempia blauzdas<\/h3>\n

                                  \"Mank\u0161ta<\/p>\n

                                    \n
                                  • Atsistokite netoli sienos ir \u012fsiremkite
                                    \u012f j\u0105 dilbiais, galv\u0105 atremkite \u012f pla\u0161takas<\/b><\/li>\n
                                  • Pastatykite kair\u0119 koj\u0105 \u012f priek\u012f ir sulenkite,
                                    o de\u0161in\u0119 koj\u0105 i\u0161tieskite<\/b><\/li>\n
                                  • Lengvai slinkite klubais \u012f priek\u012f, kol pajusite
                                    tempim\u0105 kair\u0117je blauzdoje<\/b><\/li>\n
                                  • Nekelkite de\u0161inio kulno nuo grind\u0173, koj\u0173 pir\u0161tai
                                    turi b\u016bti nukreipti tiesiai \u012f priek\u012f<\/b><\/li>\n
                                  • I\u0161laikykite lengv\u0105 tempim\u0105 10-20 sekund\u017ei\u0173<\/b><\/li>\n
                                  • Nespyruokliuokite ir nesulaikykite kv\u0117pavimo<\/b><\/li>\n
                                  • Pakartokite pratim\u0105 kita koja<\/b><\/li>\n
                                  • Pratim\u0105 kartokite l\u0117tai, 1-5 kartus<\/b><\/li>\n<\/ul>\n

                                    Stiprina kr\u016btin\u0117s ir trigalvius \u017east\u0173 raumenis<\/h3>\n

                                    \"Mank\u0161ta<\/p>\n

                                      \n
                                    • Prieikite prie dur\u0173 ir jas atidarykite<\/b><\/li>\n
                                    • Atsistokite \u012fr\u0117m\u0119s rankas \u012f dur\u0173 stakt\u0105<\/b><\/li>\n
                                    • Kojos pe\u010di\u0173 plotyje<\/b><\/li>\n
                                    • Lenkdamas rankas per alk\u016bnes, pasvirkite \u012f priek\u012f<\/b><\/li>\n
                                    • Nelenkite keli\u0173, likite visi\u0161kai ties\u016bs<\/b><\/li>\n
                                    • Gr\u012f\u017ekite \u012f pradin\u0119 pad\u0117t\u012f – i\u0161kv\u0117pkite<\/b><\/li>\n
                                    • Pratim\u0105 kartokite l\u0117tai, 1-5 kartus<\/b><\/li>\n<\/ul>\n

                                      I\u0161tempia priekin\u0119 \u0161launies dal\u012f<\/h3>\n

                                      \"Mank\u0161ta<\/p>\n

                                        \n
                                      • Atsistokite netoli sienos ar spintos ir atsiremkite
                                        \u012f j\u0105 kairiu delnu<\/b><\/li>\n
                                      • Stov\u0117dami tiesiai, de\u0161ine ranka sugriebkite kair\u0117s p\u0117dos vir\u0161utin\u0119 dal\u012f<\/b><\/li>\n
                                      • Traukite kuln\u0105 s\u0117dmen\u0173 link<\/b><\/li>\n
                                      • Pritrauk\u0119, i\u0161laikykite \u0161ia pad\u0117t\u012f 10-20 sekund\u017ei\u0173<\/b><\/li>\n
                                      • Pakartokite pratim\u0105 kita koja<\/b><\/li>\n
                                      • Pratim\u0105 kartokite l\u0117tai, 1-3 kartus<\/b><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                                        Prie\u0161 atlikdami mank\u0161t\u0105 – susipa\u017einkite su svarbiausiais patarimais\u00a0 \u00a0 Pratimus atlikite l\u0117tai Ramiai kv\u0117puokite Koncentruokite mintis \u012f dirban\u010dius raumenis Tempimo pratimus atlikite \u0161velniai, nespyruokliuodami Tempimo me<\/p>\n","protected":false},"author":1,"featured_media":6113,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27323],"tags":[25488,25485,25487,23,11577,25486,25489,652,841,9891,25490,25492,25491],"site":[],"post_item_type":[27344],"class_list":["post-6112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-manksta-online","tag-islaikykite-sekundes","tag-istempia","tag-istempia-rankas","tag-kojas","tag-letai","tag-pratima-istempia","tag-pratima-istempia-rankas","tag-ranka","tag-raumenis","tag-sekundes","tag-svelniai","tag-trigalvius-zastu-raumenis","tag-zastu-raumenis"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/6112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=6112"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/6112\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media\/6113"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=6112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=6112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=6112"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=6112"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=6112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}