{"id":571,"date":"2024-10-31T15:40:32","date_gmt":"2024-10-31T15:40:32","guid":{"rendered":"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/"},"modified":"2024-10-31T15:40:32","modified_gmt":"2024-10-31T15:40:32","slug":"kas-yra-sukimosi-dviraciu-klase","status":"publish","type":"post","link":"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/","title":{"rendered":"Kas yra sukimosi \/ dvira\u010di\u0173 klas\u0117?"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">Galb\u016bt j\u016bs\u0173 draugai nenustos kalb\u0117ti apie savo naujai atrast\u0105 meil\u0119 sukimosi pamokoms. Arba galb\u016bt pra\u0117jote dvira\u010di\u0173 treniruot\u0119 savo sporto sal\u0117je ir suintrigavote nuotaikingos muzikos bei sinchroninio pedal\u0173 minimo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kad ir kas su\u017eadint\u0173 j\u016bs\u0173 smalsum\u0105, j\u016bs ne pirmas klausiate, k\u0105 <\/span><i><span style=\"font-weight: 400;\">yra<\/span><\/i><span style=\"font-weight: 400;\">  dvira\u010di\u0173 klas\u0117, tiksliai?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trumpai tariant, dvira\u010di\u0173 klas\u0117 (da\u017enai vadinama sukimosi klase) yra u\u017edara, grupin\u0117 k\u016bno rengybos sesija <\/span><span style=\"font-weight: 400;\">vadovauja apmokytas ir sertifikuotas dvira\u010di\u0173 sporto instruktorius<\/span><span style=\"font-weight: 400;\">. Dalyviai va\u017ein\u0117ja stacionariais dvira\u010diais, sukurtais imituoti va\u017eiavim\u0105 dvira\u010diu lauke, atlikdami \u0161ird\u012f jaudinan\u010di\u0105 kardio treniruot\u0119 greito tempo ir daug energijos reikalaujan\u010dioje aplinkoje.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Svarstote, ar sukimosi klas\u0117 jums tinka? Dalinam\u0117s visa informacija apie tai, i\u0161 ko susideda \u0161is energingas kardio degiklis, kad pad\u0117tume jums apsispr\u0119sti.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/#Ka_Tikrai_Tai_vyksta_dviraciu_klaseje\" >K\u0105 Tikrai  Tai vyksta dvira\u010di\u0173 klas\u0117je?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/#Sukimo_klases_pranasumai\" >Sukimo klas\u0117s prana\u0161umai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/#Ar_pradedantysis_gali_vesti_dviraciu_klase\" >Ar pradedantysis gali vesti dvira\u010di\u0173 klas\u0119?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/#Dviraciu_uzsiemimu_tipai\" >Dvira\u010di\u0173 u\u017esi\u0117mim\u0173 tipai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/kas-yra-sukimosi-dviraciu-klase\/#Pasisukite_dviraciu_pamokoje_su_%E2%80%9EChuze_Fitness%E2%80%9C\" >Pasisukite dvira\u010di\u0173 pamokoje su \u201eChuze Fitness\u201c.<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Ka_Tikrai_Tai_vyksta_dviraciu_klaseje\"><\/span><span style=\"font-weight: 400;\">K\u0105 <\/span><i><span style=\"font-weight: 400;\">Tikrai<\/span><\/i><span style=\"font-weight: 400;\">  Tai vyksta dvira\u010di\u0173 klas\u0117je?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Jei pirm\u0105 dien\u0105 norite \u012feiti \u012f klas\u0119 kaip profesionalas \u2013 mes tai padarysime. \u0160tai ko galite tik\u0117tis \u012fprastoje dvira\u010di\u0173 klas\u0117je:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ap\u0161ilimas<\/b><span style=\"font-weight: 400;\">  \u2013 Prad\u0117site nuo trumpo ap\u0161ilimo, kuris apima lengv\u0105 pedalus, kad l\u0117tai padidintum\u0117te \u0161irdies ritm\u0105 ir atlaisvintum\u0117te raumenis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intervalai<\/b><span style=\"font-weight: 400;\">  \u2013 Tada va\u017eiuodami dvira\u010diu ma\u017edaug 40 minu\u010di\u0173 prispauskite pedal\u0105 prie metalo. Tai gali apimti didelio intensyvumo sprintus arba kopim\u0105 \u012f kaln\u0105. J\u016bs\u0173 instruktorius taip pat gali \u012ftraukti s\u0117d\u0117jimo ir stovimos pad\u0117tis, kad suaktyvint\u0173 skirtingas raumen\u0173 grupes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Atv\u0117sinti<\/b><span style=\"font-weight: 400;\">  \u2013 Baig\u0119 pagrindin\u0119 treniruot\u0119, j\u016bs\u0173 instruktorius pad\u0117s jums per 5\u201310 minu\u010di\u0173 atv\u0117sim\u0105, kurio metu j\u016bs \u017eymiai sul\u0117tinsite pedalus ir j\u016bs\u0173 pulsas gr\u012f\u0161 \u012f nat\u016bral\u0173 ritm\u0105. Taip pat galite atlikti lengvus tempimus, kad suma\u017eintum\u0117te raumen\u0173 skausm\u0105 po treniruot\u0117s ir pagerintum\u0117te raumen\u0173 judesi\u0173 diapazon\u0105.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Sukimo_klases_pranasumai\"><\/span><span style=\"font-weight: 400;\">Sukimo klas\u0117s prana\u0161umai<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Jei jums reikia \u0161iek tiek labiau \u012ftikinti prie\u0161 va\u017eiuojant dvira\u010diu, viskas gerai. Yra daugyb\u0117 privilegij\u0173, kurias suteikiama \u012ftraukus sukimosi pamokas \u012f \u012fprast\u0105 treniruot\u0119, \u012fskaitant:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0160irdies ir kraujagysli\u0173 i\u0161tverm\u0117s gerinimas<\/b><span style=\"font-weight: 400;\">  \u2013 \u0160irdies ir kraujagysli\u0173 i\u0161tverm\u0117 \u2013 tai j\u016bs\u0173 organizmo geb\u0117jimas apr\u016bpinti raumenis deguonimi nuolatinio fizinio kr\u016bvio metu. Nors per pirm\u0105sias kelias pamokas negal\u0117site neatsilikti nuo savo instruktori\u0173, pasteb\u0117site, kad laikui b\u0117gant j\u016bs\u0173 i\u0161tverm\u0117 ger\u0117ja, tod\u0117l gal\u0117site i\u0161laikyti ilgesnes atkarpas, o tai galiausiai padidina \u0161irdies ir kraujagysli\u0173 sistemos i\u0161tverm\u0119.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stiprinti koj\u0173 raumenis<\/b><span style=\"font-weight: 400;\">  \u2013 Manevruodami skirtingais pasiprie\u0161inimo lygiais ir grei\u010diais, visa apatin\u0117 k\u016bno dalis kruop\u0161\u010diai treniruojate. Kiekvienas sm\u016bgis \u017eemyn treniruoja s\u0117dmenis, keturra\u010dius ir blauzdas, o judesys auk\u0161tyn nukreiptas \u012f pakau\u0161io ir lenkimo raumenis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kalorij\u0173 deginimas<\/b><span style=\"font-weight: 400;\">  \u2013 45 minu\u010di\u0173 trukm\u0117s va\u017eiavimo dvira\u010diu klas\u0117je galima sudeginti nuo 350 iki 600 kalorij\u0173 ar daugiau, atsi\u017evelgiant \u012f tokius veiksnius kaip j\u016bs\u0173 k\u016bno sud\u0117tis ir treniruot\u0117s intensyvumas.<\/span><span style=\"font-weight: 400;\">  Tai taip pat veiksminga, kaip ir 45 minu\u010di\u0173 b\u0117gimas, bet ma\u017eiau apkraunant s\u0105narius.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ar_pradedantysis_gali_vesti_dviraciu_klase\"><\/span><span style=\"font-weight: 400;\">Ar pradedantysis gali vesti dvira\u010di\u0173 klas\u0119?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">absoliu\u010diai! Kitas sukimosi u\u017esi\u0117mim\u0173 privalumas yra tai, kad u\u017esiregistrav\u0119 galite rinktis i\u0161 \u012fvairi\u0173 klasi\u0173. Da\u017enai yra u\u017esi\u0117mim\u0173, labiau tinkan\u010di\u0173 pradedantiesiems, pavyzd\u017eiui, \u201eIntro to Cicling\u201c arba \u201eRhythmic Spin\u201c (daugiau apie tai \u017eemiau).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ta\u010diau jei j\u016bs\u0173 sporto sal\u0117je si\u016blomos tik vienos ar dviej\u0173 tip\u0173 sesijos per savait\u0119, visada galite prane\u0161ti savo instruktoriui, kad esate naujokas dvira\u010di\u0173 sporte, ir jis gali pad\u0117ti jums atlikti pakeitimus.<\/span><\/p>\n<h2><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Dviraciu_uzsiemimu_tipai\"><\/span><span style=\"font-weight: 400;\">Dvira\u010di\u0173 u\u017esi\u0117mim\u0173 tipai<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ne\u017einote, kokio tipo sukimosi klas\u0117 jums tinka (arba kurios i\u0161 viso egzistuoja?) Kai kurie \u012fprasti dvira\u010di\u0173 u\u017esi\u0117mim\u0173 stiliai:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>I\u0161tverm\u0117<\/b><span style=\"font-weight: 400;\">  \u2013 \u0160ios pamokos skirtos j\u016bs\u0173 i\u0161tvermei ir \u0161irdies bei kraujagysli\u0173 sistemos i\u0161tvermei didinti. Jie i\u0161laiko pastov\u0173 temp\u0105 ilgesn\u012f laik\u0105, tod\u0117l tinka bet kokio fizinio pasirengimo lygiui.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ritmi\u0161kas<\/b><span style=\"font-weight: 400;\">  \u2013 Ritminio va\u017eiavimo dvira\u010diu u\u017esi\u0117mimuose, kuriuose skamba energinga muzika, da\u017enai \u012ftraukiami vir\u0161utin\u0117s k\u016bno dalies judesiai ir choreografija. Jie yra puikus pasirinkimas tiems, kurie m\u0117gsta elektrin\u0119 atmosfer\u0105 ir nori smagiai praleisti laik\u0105 degindami kalorijas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Didelio intensyvumo intervalin\u0117s treniruot\u0117s (HIIT) <\/b><span style=\"font-weight: 400;\">\u2013 Kaip ir kitose HIIT treniruot\u0117se, tokio tipo sukimosi klas\u0117 maksimaliai padidina per trumpesn\u012f laik\u0105 sudegint\u0173 kalorij\u0173 kiek\u012f. Vis\u0105 pamok\u0105 sutelksite d\u0117mes\u012f \u012f intensyvius pedalus, po kuri\u0173 seka trumpi atsigavimo laikotarpiai.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sintezija<\/b><span style=\"font-weight: 400;\">  \u2013 Jei jus domina j\u0117gos treniruo\u010di\u0173 derinimas su kardio pratimais, \u201efusion spin\u201c klas\u0117 gali b\u016bti kaip tik j\u016bs\u0173 stilius. U\u017esi\u0117mimo metu pakaitomis va\u017ein\u0117site dvira\u010diu ant dvira\u010dio ir atliksite pratimus su svoriu ir k\u016bno svoriu, kad gal\u0117tum\u0117te treniruoti vis\u0105 k\u016bn\u0105.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Pasisukite_dviraciu_pamokoje_su_%E2%80%9EChuze_Fitness%E2%80%9C\"><\/span><span style=\"font-weight: 400;\">Pasisukite dvira\u010di\u0173 pamokoje su \u201eChuze Fitness\u201c.<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sukimo pamokos yra puikus b\u016bdas pakeisti \u012fprast\u0105 k\u016bno rengybos rutin\u0105. Jie padeda auginti raumenis, sustiprina rimt\u0105 kardio treniruot\u0119 ir gali palaikyti aktyvi\u0105 med\u017eiag\u0173 apykait\u0105 iki 14 valand\u0173 po to, kai baigsite.<\/span><span style=\"font-weight: 400;\">  Tai atrodo kaip abipusiai laimi-<\/span><i><span style=\"font-weight: 400;\">laim\u0117ti<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201eChuze Fitness\u201c si\u016blo daugyb\u0119 u\u017esi\u0117mim\u0173 ir u\u017esi\u0117mim\u0173, kurie jums patiks \u2013 nuo \u200b\u200bva\u017eiavimo dvira\u010diu patalpoje ir j\u0117gos treniruo\u010di\u0173 iki marinavimo ir plaukimo ratu. Nesvarbu, kur esate savo k\u016bno rengybos kelion\u0117je, mes turime \u012frang\u0105, palaikym\u0105 ir patirt\u012f, kad kiekviena treniruot\u0117 atrodyt\u0173 kaip pergal\u0117.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apsilankykite patys su a <\/span><span style=\"font-weight: 400;\">nemokamas 7 dien\u0173 bilietas<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>\u0160altiniai:<\/b><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\">NSI. <\/span><i><span style=\"font-weight: 400;\">Tempimo po treniruot\u0117s veiksmingumas trumpalaikiu ir u\u017edelstu atgaunant j\u0117g\u0105, judesi\u0173 diapazon\u0105 ir u\u017edelst\u0105 raumen\u0173 skausm\u0105: sistemin\u0117 atsitiktini\u0173 im\u010di\u0173 kontroliuojam\u0173 tyrim\u0173 ap\u017evalga ir metaanaliz\u0117.<\/span><\/i><span style=\"font-weight: 400;\">  https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8133317\/<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Va\u017eiavimas dvira\u010diu. <\/span><i><span style=\"font-weight: 400;\">\u012evair\u016bs dvira\u010di\u0173 treniruo\u010di\u0173 tipai ir kaip jos pagerina k\u016bno rengyb\u0105. <\/span><\/i><span style=\"font-weight: 400;\">https:\/\/www.bicycling.com\/training\/a45416992\/types-of-cycling-workouts\/<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Business Insider. <\/span><i><span style=\"font-weight: 400;\">Kod\u0117l verta i\u0161bandyti va\u017ein\u0117jim\u0105 dvira\u010diu patalpose \u2013 ma\u017eo poveikio treniruot\u0117, turinti daug naudos<\/span><\/i><span style=\"font-weight: 400;\">. https:\/\/www.businessinsider.com\/indoor-cycling-exercise-benefits-2018-6<\/span><\/p>\n<p><span style=\"font-weight: 400;\">NSI.<\/span><i><span style=\"font-weight: 400;\">  45 minu\u010di\u0173 intensyvus pratimas padidina med\u017eiag\u0173 apykaitos greit\u012f 14 valand\u0173.  <\/span><\/i><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21311363\/<\/span><\/p>\n<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-67338 alignleft lazyloaded\" alt=\"\" width=\"200\" height=\"220\" src=\"https:\/\/chuzefitness.com\/wp-content\/uploads\/Ani2.jpg\"\/>Ap\u017evelg\u0117:<\/strong><\/p>\n<p>Ani yra \u201eChuze Fitness\u201c k\u016bno rengybos viceprezident\u0117 ir pri\u017ei\u016bri grupinio k\u016bno rengybos ir komandinio mokymo skyrius. Ji tur\u0117jo daugiau nei 25 metus klubo valdymo, asmenini\u0173 treniruo\u010di\u0173, grupini\u0173 mank\u0161t\u0173 ir instruktori\u0173 mokym\u0173 karjer\u0105. Ani gyvena su savo vyru ir s\u016bnumi San Diege, Kalifornijoje ir m\u0117gsta kar\u0161t\u0105 jog\u0105, snieglent\u0119 ir visk\u0105, kas susij\u0119 su sveikata.<\/p>\n<\/p>\n<\/p><\/div>\n<p><script>\n!function(f,b,e,v,n,t,s)\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\nn.queue=();t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)(0);\ns.parentNode.insertBefore(t,s)}(window,document,'script',\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\nfbq('init', '482486268780923');\nfbq('trackSingle', '482486268780923', 'PageView');\n<\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/chuzefitness.com\/blog\/what-is-a-spin-cycling-class\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Galb\u016bt j\u016bs\u0173 draugai nenustos kalb\u0117ti apie savo naujai atrast\u0105 meil\u0119 sukimosi pamokoms. Arba galb\u016bt pra\u0117jote dvira\u010di\u0173 treniruot\u0119 savo sporto sal\u0117je ir suintrigavote nuotaikingos muzikos bei sinchroninio pedal\u0173 minimo. Kad ir kas su\u017eadint\u0173 j\u016bs\u0173 smalsum\u0105, j\u016bs ne pirmas klausiate, k\u0105 yra dvira\u010di\u0173 klas\u0117, tiksliai? 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