{"id":3902,"date":"2020-08-26T12:02:56","date_gmt":"2020-08-26T10:02:56","guid":{"rendered":"https:\/\/sportideas.blog\/?p=3902"},"modified":"2020-08-26T12:02:56","modified_gmt":"2020-08-26T10:02:56","slug":"viis-nippi-pikaks-liigeste-ja-lihaste-elueaks","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/viis-nippi-pikaks-liigeste-ja-lihaste-elueaks\/","title":{"rendered":"Viis nippi pikaks liigeste ja lihaste elueaks"},"content":{"rendered":"\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">J\u00f5usaalis k\u00e4ies m\u00f5tleme tihti ainult enda lihaste kasvatamisele. Siiski saavad lihased kasutada oma t\u00e4it potentsiaali vaid liigeste ja luude kaasabil. K\u00f5ik see kokku annab meie kehale igap\u00e4evase liikumisv\u00f5ime ning nende liikuvuse j\u00e4rjepidev arendamine ja treenimine on \u00fclimalt oluline, et tunda aktiivselt elust r\u00f5\u00f5mu v\u00f5imalikult kaua. N\u00e4iteks lihaste treenimine ja venitamine aitab paremini liigeseid hoida ja v\u00e4ltida erinevaid vigastusi ning liigset kulumist. J\u00e4rgnevas postituses toome Sinuni <strong>5 soovitust, kuidas liigeseid liigselt mitte kurnata ning l\u00fckata edasi nende varajast kulumist.\u00a0<\/strong><\/span><\/p>\n<h4 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Sammud, sammud, sammud!<\/span><\/h4>\n<p style=\"text-align: justify;\"><b>Liikumine<\/b><span style=\"font-weight: 400;\"> on suurim m\u00e4rks\u00f5na, et hoida enda liigesed ja lihased pikaajaliselt tugevad. Olgu selleks k\u00f5ndimine, jooksmine v\u00f5i isegi h\u00fcppamine &#8211; see k\u00f5ik s\u00f5ltub Sinu varasemast treeningtasemest, v\u00f5imalustest ja eelistustest. Uuringud n\u00e4itavad, et inimestel, kes teevad \u00fcle 8000 sammu p\u00e4evas, on suurem t\u00f5en\u00e4osus pikemale elueale. Kui n\u00e4iteks tavaline jooksmine tundub t\u00fc\u00fctu, siis too enda treeningutesse variatsioone ning proovi s\u00f6rkimise asemel intervalltreeningut.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2020\/08\/Canva-Diverse-people-walking-on-promenade-in-evening-scaled-1.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-3906\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2020\/08\/Canva-Diverse-people-walking-on-promenade-in-evening-300x214.jpg?resize=803%2C573&#038;ssl=1\" alt=\"\" width=\"803\" height=\"573\" \/><\/a><\/p>\n<h4 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Mobiilsus on oluline<\/span><\/h4>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Paindlikkus on tervete liigeste alustala &#8211; oluline on t\u00e4htsustada Sinu venivust ja paindlikkust suurendavaid harjutusi, nagu jooga v\u00f5i pilates, mis treenivad kogu Su keha. M\u00f5lemad treeningviisid tugevdavad ja pikendavad lihaseid, lisades \u00fcldist mobiilsust, et Su keha suudaks toime tulla iga takistuse ja pingutusega. Samuti aitab kindlasti kaasa regulaarsete venituste tegemine.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2020\/08\/Canva-Young-runners-training-together-at-gym-scaled-1.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-3907\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2020\/08\/Canva-Young-runners-training-together-at-gym-207x300.jpg?resize=746%2C1081&#038;ssl=1\" alt=\"\" width=\"746\" height=\"1081\" \/><\/a><\/p>\n<h4 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Treeni kogu keha korraga<\/span><\/h4>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kogu keha v\u00f5rdselt treenimine on liigeste tervise parandamiseks oluline. N\u00e4iteks jooksmine on suurep\u00e4rane treening, kuid see ei anna \u00fclakehale palju juurde. Kui j\u00e4tta teised kehaosad t\u00e4helepanuta, v\u00f5ib see viia lihaste j\u00f5u tasakaalust v\u00e4lja ning tekitada vigastusi. Kogu keha treening tagab, et lihased suudavad jagada liikumisest tekkivat pinget ning p\u00f5rutusi liigeste s\u00e4\u00e4stmiseks.<\/span><\/p>\n<h4 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Raskused ja takistused on s\u00f5brad<\/span><\/h4>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Piisavate raskuste ja takistusega treenimine aitab positiivselt kaasa luutiheduse paranemisele. Siiski on k\u00f5ige efektiivsem viis lihaseid ning sellest tulenevalt luutihedust treenida j\u00e4rk-j\u00e4rgult rohkem raskusi v\u00f5i takistust lisades. Kuigi maksimaalse soorituse \u00fcritamine iga kord<\/span><span style=\"font-weight: 400;\"> v\u00f5ib tunduda hea m\u00f5\u00f5dupuu tulevikuks, siis lihaste vastupidavuse treenimine \u00fcheskoos m\u00f5\u00f5duka koormusega on samuti oluline. Konsulteeri enne esmakordset treeningut m\u00f5ne asjatundja v\u00f5i treeneriga, kes annaks Sulle \u00f5petuss\u00f5nu j\u00f5usaalis alustamise kohta.\u00a0<\/span><\/p>\n<h4 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">J\u00e4ta endale taastumiseks aega<\/span><\/h4>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Treeningkavades on taastumine oluline osa,\u00a0 kuid see on ka Sinu liigeste heaolu silmas pidades esmat\u00e4htis. Kogu taastumisprotsess v\u00f5iks sisaldada vajalikku und, tervislikku toitumist, piisavat venitust ning vajadusel ka massaa\u017ee ning erinevaid taastusraviteenuseid. Mida v\u00e4iksem on keha stressitase, seda kiiremini keha taastub.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2020\/08\/Canva-Photo-of-Girl-Hugging-Her-Mom-While-Doing-Yoga-Pose-scaled-1.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-3905\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2020\/08\/Canva-Photo-of-Girl-Hugging-Her-Mom-While-Doing-Yoga-Pose-300x191.jpg?resize=779%2C496&#038;ssl=1\" alt=\"\" width=\"779\" height=\"496\" \/><\/a><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Loodetavasti aitasid need punktid meelde tuletada p\u00f5hit\u00f5desid, kuidas enda keha eest hoolt kanda nii, et p\u00fcsiksid eluj\u00f5uline ja terve veel pikka aega. \u00c4ra m\u00f5tle treeningul vaid \u00fche piirkonna lihastele, vaid kogu keha heaolule.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":3904,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,24],"tags":[],"class_list":["post-3902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-liikumine"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Viis nippi pikaks liigeste ja lihaste elueaks - Stebby<\/title>\n<meta name=\"description\" content=\"Tugevda enda lihaseid ja liigeseid! 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