{"id":644,"date":"2018-12-29T09:47:40","date_gmt":"2018-12-29T09:47:40","guid":{"rendered":"http:\/\/tervepuu.com\/massaaz\/?p=644"},"modified":"2018-12-29T09:54:39","modified_gmt":"2018-12-29T09:54:39","slug":"sprodiliikide-koormused","status":"publish","type":"post","link":"https:\/\/delaila.ee\/massaaz\/uudised\/sprodiliikide-koormused\/","title":{"rendered":"Spordiliikide koormused"},"content":{"rendered":"\n

Jooks\/s\u00f6rkimine:<\/strong><\/p>\n\n\n\n

K\u00f5ige suurem on m\u00f5ju liigestele, pideva p\u00f5rutuse t\u00f5ttu: puusa-, p\u00f5lve- ja h\u00fcppeliigesed, t\u00f6\u00f6d teeb ka \u00f5lavarre kolmpealihas. Olenevalt inimese jalalabade tasakaalust tulenevad ka pinged m\u00f5ningate variatsioonidega skelett-lihass\u00fcsteemis.<\/p>\n\n\n\n

Pikk distants: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, p\u00f5lved, kannad, nimme-ruutlihas, pirnlihas, tuharalihaste grupp, k\u00f5hulihaste grupp, trapetslihas, deltalihas, suur ja v\u00e4ike \u00fcmarlihas.<\/p>\n\n\n\n

Sprint: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, nimmeruutlihas, pirnlihas, niude-nimmelihas. Kuna l\u00fchikesed kiirendused eeldavad j\u00f5udu jala k\u00f5rgemale t\u00f5stmiseks ja sammusageduse suurendamiseks avaldab p\u00e4kkadel jooks enam survet s\u00e4\u00e4rtele ja jalalabadele. Staadionil \u00fches suunas kurvide jooksmine avaldab rohkem survet sisemisele puusale ja jalale. Reie tagak\u00fclje ja kubeme vigastused v\u00f5ivad tekkida stardipakkudelt l\u00e4htel. Kiirenduste t\u00f5ttu on sage pingete tekkimine kaelas.<\/p>\n\n\n\n

Jalgrattasport:<\/strong><\/p>\n\n\n\n

Pideva painutatud kehaasendi t\u00f5ttu l\u00e4heb pingesse alaselg, samuti kaela sirutajalihased, \u00f5la ja rinnalihased, trapetslihas, k\u00e4ed, randmed, k\u00e4elabade vaevused tulenevad ratta juhtrauale kantud raskusest – pitsub ulnaarn\u00e4rv, reie-nelipealihas, reiepainutajad, tuharalihased, s\u00e4\u00e4re kolmpelihas. Pinged randmetes v\u00f5ivad tekkida k\u00e4e haardest, pidevast painutajate pingest.<\/p>\n\n\n\n

Raskuste t\u00f5stmine:<\/strong><\/p>\n\n\n\n

Pinge on kogu kehale. \u00dclem\u00e4\u00e4rane k\u00f5hulihaste treening v\u00f5ib viia nimme-niudelihase tasakaalust v\u00e4lja – v\u00f5ivad tekkida seljalihaste probleemid. Pinged tekivad, kui stabiliseerivad lihased ei ole pisavalt tugevad, tehnika ei ole korrektne, v\u00f5i on raskused liiga suured. \u00dcks kehapool on sageli n\u00f5rgem kui teine, see v\u00f5ib t\u00f5stmisega s\u00fcveneda. T\u00e4htis on lihastasakaalu saavutamiseks treenida k\u00f5iki lihasgruppe, sest vigastused tekivad tavaliselt tasakaalust v\u00e4ljas lihasgruppidest.<\/p>\n\n\n\n

Suusatamine:<\/strong><\/p>\n\n\n\n

Murdmaa: k\u00f5hulihased, \u00f5lalihased, k\u00e4elihased, reie-nelipealihas, reiepainutajad. Vabatehnika avaldab enam survet p\u00f5lve ja puusaliigestele.<\/p>\n\n\n\n

M\u00e4esuusatamine: keha on pidevas pinges, enim saavad koormuse reie-nelipealihas, p\u00f5lvesidemed ja menisk.<\/p>\n\n\n\n

Tennis\/ sulgpall\/ k\u00e4sipall:<\/strong><\/p>\n\n\n\n

Pinge on eriti k\u00e4tes ja k\u00e4sivartes. Ka k\u00fc\u00fcnarliigeses, \u00f5laliigeses, deltalihas, trapetsi alumises osas. Pingete tekkimisel k\u00fc\u00fcnarliigeses ja k\u00e4sivarres on tavaliselt s\u00fc\u00fcdi halb r\u00fcht, tehnika v\u00f5i \u00fclekoormusest tulenevad pinged.<\/p>\n\n\n\n

Squash:<\/strong><\/p>\n\n\n\n

Lisaks eelnevale lisanduvad squashis veel ka tuharad, reie- ja s\u00e4\u00e4relihased, p\u00f5lved, h\u00fcppeliigesed, selg. Squash annab seljalihastele suure koormuse samas kui k\u00f5ht niipalju trenni ei saa, millest tulenevalt v\u00f5ib selg valu tegema hakata. K\u00f5ige lihtsam lahendus on teha lisaks seljavenitustele k\u00f5hulihaseharjutusi, kuna k\u00f5hulihased toetavad selga.<\/p>\n\n\n\n

Korvpall:<\/strong><\/p>\n\n\n\n

P\u00f5lved on m\u00f5jutatud pidevast h\u00fcppamisest ja maandumisest, samuti j\u00e4tab poolk\u00fckis asend p\u00f5lve k\u00fclgsidemed l\u00f5dvaks, mis soodustab vigastuste teket. S\u00e4\u00e4red ja achilleuse k\u00f5\u00f5lused valutavad h\u00fcppamisest. Reie painutajad on sageli pinges. Rinna ja \u00f5la lihased on pinges k\u00e4te pidevast \u00fcleval hoidmisest.<\/p>\n\n\n\n

Jalgpall:<\/strong><\/p>\n\n\n\n

P\u00f5lvevigastused tekivad sageli p\u00f6\u00f6retest jooksmisel ja l\u00f6\u00f6misel. Puusad, kube, jalad, p\u00f5lved ja h\u00fcppeliigesed on pinges. Jooks suurel kiirusel, kiirendused ja pidurdused p\u00f5hjustavad mikrotraumasid lihastes ja sidemetes.<\/p>\n\n\n\n

Ujumine:<\/strong><\/p>\n\n\n\n

Suure koormuse saab \u00fclakeha – selja lailihas, k\u00e4ed, rinna- ja k\u00f5hulihased.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jooks\/s\u00f6rkimine: K\u00f5ige suurem on m\u00f5ju liigestele, pideva p\u00f5rutuse t\u00f5ttu: puusa-, p\u00f5lve- ja h\u00fcppeliigesed, t\u00f6\u00f6d teeb ka \u00f5lavarre kolmpealihas. Olenevalt inimese jalalabade tasakaalust tulenevad ka pinged m\u00f5ningate variatsioonidega skelett-lihass\u00fcsteemis. Pikk distants: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, p\u00f5lved, kannad, nimme-ruutlihas, pirnlihas, tuharalihaste grupp, k\u00f5hulihaste grupp, trapetslihas, deltalihas, suur ja v\u00e4ike \u00fcmarlihas. Sprint: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, nimmeruutlihas, pirnlihas, niude-nimmelihas. Kuna Loe edasi…<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-644","post","type-post","status-publish","format-standard","hentry","category-uudised"],"yoast_head":"\nSpordiliikide koormused - Delaila OÜ<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/delaila.ee\/massaaz\/uudised\/sprodiliikide-koormused\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spordiliikide koormused - Delaila OÜ\" \/>\n<meta property=\"og:description\" content=\"Jooks\/s\u00f6rkimine: K\u00f5ige suurem on m\u00f5ju liigestele, pideva p\u00f5rutuse t\u00f5ttu: puusa-, p\u00f5lve- ja h\u00fcppeliigesed, t\u00f6\u00f6d teeb ka \u00f5lavarre kolmpealihas. Olenevalt inimese jalalabade tasakaalust tulenevad ka pinged m\u00f5ningate variatsioonidega skelett-lihass\u00fcsteemis. Pikk distants: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, p\u00f5lved, kannad, nimme-ruutlihas, pirnlihas, tuharalihaste grupp, k\u00f5hulihaste grupp, trapetslihas, deltalihas, suur ja v\u00e4ike \u00fcmarlihas. Sprint: reie tagak\u00fcljelihased, s\u00e4\u00e4re-kolmpealihas, nimmeruutlihas, pirnlihas, niude-nimmelihas. 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