{"id":860,"date":"2020-06-01T13:16:00","date_gmt":"2020-06-01T13:16:00","guid":{"rendered":"https:\/\/orto.lv\/?post_type=aktualitates&p=860"},"modified":"2023-03-23T13:18:59","modified_gmt":"2023-03-23T13:18:59","slug":"piedavajam-testu-skrejejiem-563","status":"publish","type":"aktualitates","link":"https:\/\/orto.lv\/lt\/jaunumi\/piedavajam-testu-skrejejiem-563\/","title":{"rendered":"Pied\u0101v\u0101jam testu skr\u0113j\u0113jiem"},"content":{"rendered":"

Eiropas un ar\u012b m\u016bsu \u2013 R\u012bgas maratons \u2013 p\u0101rcelti uz rudeni. Nav sliktuma bez labuma, jo kur nu v\u0113l jauk\u0101ks laiks par vasaru, lai gatavotos skr\u0113jienam! V\u0113rt\u012bga sada\u013ca \u0161aj\u0101 posm\u0101 b\u016btu ar\u012b skrie\u0161anas testa veik\u0161ana ORTO Kl\u012bnik\u0101, ar kura pal\u012bdz\u012bbu var diagnostic\u0113t, gan, k\u0101p\u0113c p\u0113c tre\u0161\u0101 kilometra regul\u0101ri s\u0101p celis, gan, k\u0101 skriet \u0101tr\u0101k, ilg\u0101k un efekt\u012bv\u0101k, lai dal\u012bba maratonos un citos skrie\u0161anas pas\u0101kumos vainagotos ar vismaz savu personisko uzvaru.   <\/strong><\/p>\n\n\n\n

\u0160ogad jaunai skrie\u0161anas sezonai esam gatavoju\u0161ies daudz padzi\u013cin\u0101t\u0101k un nopietn\u0101k, nek\u0101 citus gadus \u2013 vair\u0101k k\u0101 divu m\u0113ne\u0161u garum\u0101, r\u016bp\u012bgi apkopojot aktu\u0101l\u0101ko zin\u0101tnisko literat\u016bru, jaun\u0101ko p\u0113t\u012bjumu datus \u2013 rad\u012bts tests skr\u0113j\u0113jiem. T\u0101 autors – sporta diagnostikas specialists J\u0113kabs Grinbergs<\/p>\n\n\n\n

Testa autors saka, ka testam ir divi m\u0113r\u0137i: \u201cPirmais – analiz\u0113jot katra konkr\u0113t\u0101 skr\u0113j\u0113ja st\u0101ju, musku\u013cu sp\u0113ku, koordin\u0101ciju un kust\u012bbu \u012bpatn\u012bbas (biomeh\u0101niku, le\u0146\u0137us, attiec\u012bbas), izprast iemeslu, k\u0101d\u0113\u013c, piem\u0113ram, regul\u0101ri s\u0101p g\u016b\u017ea, pot\u012bte vai celis. Otrs \u2013 analiz\u0113jot \u0161os pa\u0161us datus, noskaidrot, kas ierobe\u017eo skr\u0113jienu, liedzot sasniegt maksim\u0101li lab\u0101ko rezult\u0101tu.\u201d Balstoties s\u012bki un padzi\u013cin\u0101ti iev\u0101ktos un analiz\u0113tos datos, katram skr\u0113j\u0113jam izstr\u0101d\u0101 treni\u0146u pl\u0101nu, noteikto ierobe\u017eojumu nov\u0113r\u0161anai.<\/p>\n\n\n\n

Praktisk\u0101 testa da\u013ca aiz\u0146em 40 min\u016btes, kuru laik\u0101 skr\u0113j\u0113js veic uzdevumus \u2013 to izpilde tiek m\u0113r\u012bta. Testa nosl\u0113gum\u0101 no vair\u0101kiem rakursiem tiek film\u0113ts 15 min\u016b\u0161u skr\u0113jiens pa trena\u017eiera skrejce\u013cu \u2013 v\u0113r\u012bbu piev\u0113r\u0161ot loc\u012btavu kust\u012bbai un attiec\u012bb\u0101m.<\/p>\n\n\n\n

Ieg\u016btie dati \u012bpa\u0161\u0101s, speci\u0101li \u0161im testam rad\u012bt\u0101s formul\u0101s tiek apstr\u0101d\u0101ti un rezult\u0101t\u0101 skr\u0113j\u0113js ieg\u016bst \u013coti detaliz\u0113tu vi\u0146a skrie\u0161anas anal\u012bzi. Tiek apskat\u012bts gan tas, cik lokans ir \u0137ermenis, cik att\u012bst\u012btas ir b\u016btisk\u0101k\u0101s k\u0101jas musku\u013cu grupas, kuras iesaist\u012btas skrienot, m\u0113r\u012bts, cik pl\u016bsto\u0161s, vai tie\u0161i otr\u0101di \u2013 l\u0113k\u0101jo\u0161s ir skr\u0113jiens, k\u0101ds ir solis \u2013 t\u0101 platums, virz\u012bba uz priek\u0161u un atpaka\u013c, slodze uz trim b\u016btisk\u0101k\u0101m loc\u012btav\u0101m – pot\u012bti, celi un g\u016b\u017eu, k\u0101 ar\u012b veids, k\u0101 liekam p\u0113du. \u0160ie r\u0101d\u012bt\u0101ji tiek m\u0113r\u012bti ab\u0101m \u0137erme\u0146a pus\u0113m un sal\u012bdzin\u0101ti.<\/p>\n\n\n\n

Tests ir padzi\u013cin\u0101ti izzino\u0161s, gan cilv\u0113kam, kur\u0161 skrien vair\u0101k prieka p\u0113c, gan nopietniem skr\u0113j\u0113jam, kur\u0161 analiz\u0113 datus sav\u0101 viedpulksten\u012b, mekl\u0113jot optim\u0101l\u0101kos risin\u0101jumus snieguma uzlabo\u0161anai. P\u0113c testa aptuveni 40 min\u016btes speci\u0101lists velta sarunai, skaidrojot skr\u0113j\u0113ja specifiskos r\u0101d\u012bt\u0101jus. <\/p>\n\n\n\n

Person\u012bga testa pieredze:<\/strong><\/p>\n\n\n\n

D\u017eoanna<\/strong>, 13 gadi regul\u0101ras skrie\u0161anas pieredze (vid\u0113ji \u2013 24 km ned\u0113\u013c\u0101)<\/p>\n\n\n\n

\u201cIr izzino\u0161i v\u0113rot savu skr\u0113jiena ierakstu, pal\u0113nin\u0101jum\u0101, redzot, ka, piem\u0113ram vienu no p\u0113d\u0101m atsper\u0161an\u0101s br\u012bd\u012b, iegrie\u017eu uz iek\u0161u. Skrienot, man ir biju\u0161as par aizdomas, bet nekad pati to neesmu var\u0113jusi nov\u0113rt\u0113t vai kontrol\u0113t. Solis kust\u012bb\u0101 \u013coti maz iet uz priek\u0161, toties \u2013 pla\u0161i \u2013 atpaka\u013c, kas padara kust\u012bbu ne vien maz\u0101k efekt\u012bvu, bet, izr\u0101d\u0101s, rada p\u0101r\u0101k lielu noslodzi  pot\u012bt\u0113m un ce\u013cu loc\u012btav\u0101m.<\/p>\n\n\n\n

No sporta diagnostikas speci\u0101lista analiz\u0113tajiem datiem uzzin\u0101ju ar\u012b pat\u012bkamu zi\u0146u – mans skr\u0113jiens ir pl\u016bsto\u0161s \u2013 nel\u0113k\u0101ju aug\u0161\u0101 lej\u0101 \u2013 t\u0101 net\u0113r\u0113jot ener\u0123iju nepiem\u0113roti. Toties skr\u0113j\u0113jiem paz\u012bstamais r\u0101d\u012bt\u0101js \u201cCadence\u201d (angliski) \u2013 jeb so\u013cu skaits min\u016bt\u0113 man ir p\u0101r\u0101k liels, kas tie\u0161i saist\u012bts ar to, cik maza ir mana katra so\u013ca kust\u012bba uz priek\u0161u. Man\u0101 gad\u012bjum\u0101 risin\u0101jums, k\u0101 to uzlabot ir interv\u0101la treni\u0146i ar \u012bs\u0101m distanc\u0113m, sprint\u0101 \u2013 skr\u0113jiens kaln\u0101 aug\u0161\u0101 ar vair\u0101kiem atk\u0101rtojumiem. Skr\u0113jiens aug\u0161up piespie\u017e likt izvriz\u012bt\u0101ku soli uz priek\u0161u \u2013 tas savuk\u0101rt ietekm\u0113s ar\u012b veidu, k\u0101 lik\u0161u soli v\u0113l\u0101k – ierastaj\u0101s l\u0113n\u0101s un gar\u0101s distanc\u0113s.<\/p>\n\n\n\n

Lai ar\u012b pa\u0161ai \u0161\u0137iet, ka k\u0101jas padsmit gadus skrienot ir stipras un tren\u0113tas, tests uzr\u0101d\u012bja, ka \u201cslavenie\u201d hamstringi (aug\u0161stilba aizmugur\u0113jie musku\u013ci) k\u0101 ar\u012b aug\u0161stilba s\u0101nu musku\u013ci man ir maz\u0101k att\u012bst\u012bti, nek\u0101 vid\u0113j\u0101 norma. Tie atsevi\u0161\u0137i j\u0101tren\u0113, izmantojot specifiskus vingrojumus. Interesanti, ka visi atsevi\u0161\u0137ie skrie\u0161anas anal\u012bzes r\u0101d\u012bt\u0101ji ir savstarp\u0113ji \u013coti saist\u012bti \u2013 izmainot vienu, uzlabojas p\u0101r\u0113jie. Turkl\u0101t to uzlabo\u0161ana, iesp\u0113jams, tie\u0161i neietekm\u0113 to, k\u0101 m\u0113s j\u016btamies skrie\u0161anas proces\u0101 \u2013 respekt\u012bvi \u2013 var \u0161\u0137ist, ka nekas nav main\u012bjies \u2013 k\u0101 bija gr\u016bti, t\u0101 ir, – bet tas mazina traumu risku un loc\u012btavu s\u0101pes. Pilnveidojot skrie\u0161anas nepiln\u012bbas k\u013c\u016bstam iztur\u012bg\u0101ki, stipr\u0101ki un \u0101tr\u0101ki. R\u0101d\u012bt\u0101ju uzlabo\u0161ana, neapstr\u012bdami prasa m\u0113r\u0137tiec\u012bgu darbu un v\u0113l papildus treni\u0146us.<\/p>\n\n\n\n

Man k\u0101 skr\u0113j\u0113jam parastajam aktu\u0101li lik\u0101s tas, ko varu paveikt pati \u2013 interv\u0101ltreni\u0146i kaln\u0101, tom\u0113r, gatavojoties liel\u0101kam skrie\u0161anas pas\u0101kumam, visticam\u0101k 2 \u2013 3 m\u0113ne\u0161us iepriek\u0161 papildus ie\u0161u pie fizioterapeita tren\u0113t aug\u0161stilba musku\u013cus.<\/p>\n\n\n\n

Esmu p\u0101rliecin\u0101ta, ka tie, kuri gatavojas ultramaratoniem, triatloniem un citiem lieliem skr\u0113jieniem, kas prasa ilgsto\u0161u, p\u0101rdom\u0101tu un intens\u012bvu treni\u0146u pl\u0101nu, nepiln\u012bbas kori\u0123\u0113t b\u016bs daudz entuziastisk\u0101ki un pedantisk\u0101ki.<\/p>\n\n\n\n

Toties gan vieniem, gan otriem, manupr\u0101t,  ir \u0101rk\u0101rt\u012bgi interesanti, kad detaliz\u0113ti un smalki st\u0101sta par to, k\u0101 TU skrien. T\u0101 ir reta iesp\u0113ja, kad speci\u0101lists run\u0101 par tev \u013coti m\u012b\u013cu nodarbi un analiz\u0113 tie\u0161i tavas sp\u0113jas \u0161aj\u0101 jom\u0101.\u201d<\/p>\n\n\n\n

Tests skr\u0113j\u0113jiem pieejams ORTO Kl\u012bnikas \u0100genskalna fili\u0101l\u0113 pie J\u0113kaba Grinberga sporta diagnostikas speci\u0101lista!<\/strong><\/p>\n\n\n\n

Pieraksts, zvanot uz t. 67869889<\/strong><\/p>\n\n\n\n

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Tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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Tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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Tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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Tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n<\/figure>","protected":false},"excerpt":{"rendered":"

Eiropas un ar\u012b m\u016bsu \u2013 R\u012bgas maratons \u2013 p\u0101rcelti uz rudeni. Nav sliktuma bez labuma, jo kur nu v\u0113l jauk\u0101ks laiks par vasaru, lai gatavotos skr\u0113jienam! V\u0113rt\u012bga sada\u013ca \u0161aj\u0101 posm\u0101 b\u016btu ar\u012b skrie\u0161anas testa veik\u0161ana ORTO Kl\u012bnik\u0101, ar kura pal\u012bdz\u012bbu var diagnostic\u0113t, gan, k\u0101p\u0113c p\u0113c tre\u0161\u0101 kilometra regul\u0101ri s\u0101p celis, gan, k\u0101 skriet \u0101tr\u0101k, ilg\u0101k un efekt\u012bv\u0101k, lai dal\u012bba maratonos un citos skrie\u0161anas pas\u0101kumos vainagotos ar vismaz savu personisko uzvaru. <\/p>","protected":false},"featured_media":861,"template":"","categories":[],"meta_box":[],"_links":{"self":[{"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/aktualitates\/860"}],"collection":[{"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/aktualitates"}],"about":[{"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/types\/aktualitates"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/media\/861"}],"wp:attachment":[{"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/media?parent=860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/orto.lv\/lt\/wp-json\/wp\/v2\/categories?post=860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}