{"id":928,"date":"2020-03-25T14:00:00","date_gmt":"2020-03-25T14:00:00","guid":{"rendered":"https:\/\/orto.lv\/?post_type=aktualitates&p=928"},"modified":"2023-03-23T14:20:00","modified_gmt":"2023-03-23T14:20:00","slug":"orto-klinikas-sporta-diagnostikas-specialista-izstradats-tests-skrejejiem-531","status":"publish","type":"aktualitates","link":"https:\/\/orto.lv\/jaunumi\/orto-klinikas-sporta-diagnostikas-specialista-izstradats-tests-skrejejiem-531\/","title":{"rendered":"ORTO Kl\u012bnikas sporta diagnostikas speci\u0101lista izstr\u0101d\u0101ts tests skr\u0113j\u0113jiem"},"content":{"rendered":"\n

Skr\u0113j\u0113jiem sav\u0101 zi\u0146\u0101 paveicies vair\u0101k, nek\u0101 grupu sporta veidu, vai sporta z\u0101\u013cu apmekl\u0113t\u0101jiem \u2013 m\u0113s joproj\u0101m varam skriet. Vieni. \u0100r\u0101 \u2013 br\u012bv\u0101 dab\u0101.  Ar\u012b regul\u0101ra plau\u0161u ventil\u0101cija, kas notiek skr\u0113jiena laik\u0101, ir \u0101rstu \u013coti ieteicama \u0161obr\u012bd – profilaksei.<\/strong><\/p>\n\n\n\n

ORTO Kl\u012bnik\u0101 bij\u0101m gatavoju\u0161ies jaunai skrie\u0161anas sezonai 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, izstr\u0101d\u0101jot sare\u017e\u0123\u012btas apr\u0113\u0137inu formulas \u2013 rad\u012bts tests skr\u0113j\u0113jiem. Doma bija to pied\u0101v\u0101t interesentiem pirms lielajiem sezonas skrie\u0161anas pas\u0101kumiem, lai var laikus pilnveidot tr\u016bkumus. Tuv\u0101ko lielo skrie\u0161anas pas\u0101kumu notik\u0161ana k\u013c\u016bst arvien maz\u0101k ticama. Bet m\u0113s skrienam un tren\u0113jamies tik un t\u0101. Ar\u012b \u0161is tests, lai ar\u012b gatavs un r\u016bp\u012bgi izstr\u0101d\u0101ts, valsts m\u0113roga ierobe\u017eojumu d\u0113l, nav pieejams tie\u0161i \u0161obr\u012bd, bet mums katram ir svar\u012bgi, lai priek\u0161\u0101 ir kaut kas labs, ko gaid\u012bt. Skr\u0113j\u0113jiem \u2013 zin\u0101\u0161ana, ka sava skr\u0113jiena padzi\u013cin\u0101tu izp\u0113ti var\u0113s veikt, iesp\u0113jams, jau p\u0113c 14. apr\u012b\u013ca.<\/p>\n\n\n\n

Testa autors J\u0113kabs Grinbergs ORTO Kl\u012bnikas sporta diagnostikas speci\u0101lists skaidro, 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 probl\u0113mjomu 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 da\u017e\u0101dus 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 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, 13 gadu regul\u0101ra skrie\u0161anas prakse (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 par to biju\u0161as aizdomas, bet nekad pati to neesmu var\u0113jusi nov\u0113rt\u0113t vai kontrol\u0113t. <\/p>\n\n\n\n

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 so\u013ca paplatin\u0101\u0161anai 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 plat\u0101ku soli uz priek\u0161u \u2013 tas savuk\u0101rt ietekm\u0113s ar\u012b veidu k\u0101 izvirz\u012b\u0161u soli v\u0113l\u0101k ar\u012b 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. <\/p>\n\n\n\n

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. Respekt\u012bvi \u2013 var \u0161\u0137ist, ka nekas nav main\u012bjies \u2013 k\u0101 bija gr\u016bti, t\u0101 ir, – bet ieguld\u012bjums 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 iepl\u0101no\u0161u laiku interv\u0101ltreni\u0146iem 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. Toties gan vieniem, gan otriem, manupr\u0101t,  ir \u0101rk\u0101rt\u012bgi interesanti, kad tev 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 b\u016bs pieejams ORTO Kl\u012bnikas \u0100genskalna fili\u0101l\u0113 pie J\u0113kaba Grinberga sporta diagnostikas speci\u0101lista p\u0113c 14. apr\u012b\u013ca.<\/strong><\/p>\n\n\n\n

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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n\n\n\n
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J\u0113kaba Grinberga tests skr\u0113j\u0113jiem<\/figcaption><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"

Skr\u0113j\u0113jiem sav\u0101 zi\u0146\u0101 paveicies vair\u0101k, nek\u0101 grupu sporta veidu, vai sporta z\u0101\u013cu apmekl\u0113t\u0101jiem \u2013 m\u0113s joproj\u0101m varam skriet. Vieni. \u0100r\u0101 \u2013 br\u012bv\u0101 dab\u0101. Ar\u012b regul\u0101ra plau\u0161u ventil\u0101cija, kas notiek skr\u0113jiena laik\u0101, ir \u0101rstu \u013coti ieteicama \u0161obr\u012bd – profilaksei.<\/p>\n","protected":false},"featured_media":930,"template":"","categories":[],"meta_box":[],"_links":{"self":[{"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/aktualitates\/928"}],"collection":[{"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/aktualitates"}],"about":[{"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/types\/aktualitates"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/media\/930"}],"wp:attachment":[{"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/media?parent=928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/orto.lv\/wp-json\/wp\/v2\/categories?post=928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}