{"id":585,"date":"2024-10-31T15:46:20","date_gmt":"2024-10-31T15:46:20","guid":{"rendered":"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/"},"modified":"2024-10-31T15:46:20","modified_gmt":"2024-10-31T15:46:20","slug":"5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys","status":"publish","type":"post","link":"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/","title":{"rendered":"5 dien\u0173 treniruo\u010di\u0173 padalijimo tipai: geriausi j\u016bs\u0173 k\u016bno rengybos parinktys"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 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\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#Kas_yra_5_dienu_treniruotes_padalijimas\" >Kas yra 5 dien\u0173 treniruot\u0117s padalijimas?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#1_Stumimas_traukimas_koju_padalijimas\" >1. St\u016bmimas \/ traukimas \/ koj\u0173 padalijimas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#2_Virsutinis_apatinis_padalijimas\" >2. Vir\u0161utinis \/ apatinis padalijimas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#3_Kuno_dalies_padalijimas\" >3. K\u016bno dalies padalijimas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#4_Viso_kuno_suskaidymas\" >4. Viso k\u016bno suskaidymas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/#5_dienu_treniruotes_privalumai\" >5 dien\u0173 treniruot\u0117s privalumai<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Kas_yra_5_dienu_treniruotes_padalijimas\"><\/span>Kas yra 5 dien\u0173 treniruot\u0117s padalijimas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Prie\u0161 gilindamiesi \u012f skirtingus 5 dien\u0173 treniruo\u010di\u0173 dali\u0173 tipus, pirmiausia i\u0161siai\u0161kinkime, kas yra treniruo\u010di\u0173 padalijimas. Treniruot\u0117s padalijimas rei\u0161kia, kaip paskirstote treniruo\u010di\u0173 rutin\u0105 per savait\u0119. Naudodami 5 dien\u0173 treniruotes, kiekvien\u0105 savait\u0117s dien\u0105 taikysite \u012f skirtingas raumen\u0173 grupes, kad gal\u0117tum\u0117te optimaliai atsigauti ir augti.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Stumimas_traukimas_koju_padalijimas\"><\/span>1. St\u016bmimas \/ traukimas \/ koj\u0173 padalijimas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Push\/Pull\/Legs split yra populiarus pasirinkimas tarp fitneso entuziast\u0173. \u0160is padalijimas skirtas treniruo\u010di\u0173 padalijimui \u012f tris pagrindines kategorijas: st\u016bmimo pratimai (pvz., kr\u016btin\u0117s, pe\u010di\u0173, tricepso), traukimo pratimai (pvz., nugaros, bicepso pratimai) ir koj\u0173 pratimai. \u0160io tipo padalijimas leid\u017eia subalansuotai treniruoti \u012fvairias raumen\u0173 grupes ir u\u017etikrina tinkam\u0105 poils\u012f tarp u\u017esi\u0117mim\u0173.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Virsutinis_apatinis_padalijimas\"><\/span>2. Vir\u0161utinis \/ apatinis padalijimas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Vir\u0161utin\u0117s ir apatin\u0117s dalies padalijimas j\u016bs\u0173 treniruotes padalija \u012f vir\u0161utin\u0117s ir apatin\u0117s k\u016bno dalies dienas. \u0160is padalijimas puikiai tinka tiems, kurie nori intensyviau sutelkti d\u0117mes\u012f \u012f konkre\u010dias raumen\u0173 grupes. Vir\u0161utin\u0117s k\u016bno dalies dienos paprastai apima pratimus kr\u016btinei, nugarai, pe\u010diams ir rankoms, o apatin\u0117s k\u016bno dalies dienos yra skirtos kojoms ir s\u0117dmenims. \u0160is padalijimas suteikia ger\u0105 pusiausvyr\u0105 tarp vir\u0161utin\u0117s ir apatin\u0117s k\u016bno dalies treniruo\u010di\u0173.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Kuno_dalies_padalijimas\"><\/span>3. K\u016bno dalies padalijimas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Naudodami k\u016bno dalies padalijim\u0105 kiekvien\u0105 savait\u0117s dien\u0105 skirsite konkre\u010diai raumen\u0173 grupei ar k\u016bno daliai. Pavyzd\u017eiui, jums gali b\u016bti kr\u016btin\u0117s, nugaros, pe\u010di\u0173, koj\u0173 ir rank\u0173 diena. \u0160is padalijimas leid\u017eia nukreipti \u012f kiekvien\u0105 raumen\u0173 grup\u0119 daugiau apimties ir intensyvumo, tod\u0117l tai yra populiarus pasirinkimas kult\u016bristams, norintiems dirbti su konkre\u010diomis raumen\u0173 grup\u0117mis.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Viso_kuno_suskaidymas\"><\/span>4. Viso k\u016bno suskaidymas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Viso k\u016bno padalijimas apima vis\u0173 pagrindini\u0173 raumen\u0173 grupi\u0173 treniruot\u0119 per vien\u0105 u\u017esi\u0117mim\u0105. \u0160io tipo padalijimas puikiai tinka pradedantiesiems arba tiems, kurie turi ribot\u0105 laik\u0105 skirti sporto salei. Vis\u0105 k\u016bno padalijim\u0105 galite pasiekti kiekvien\u0105 raumen\u0173 grup\u0119 kelis kartus per savait\u0119, u\u017etikrindami subalansuot\u0105 vystym\u0105si ir bendr\u0105 j\u0117gos padid\u0117jim\u0105.<\/p>\n<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_dienu_treniruotes_privalumai\"><\/span>5 dien\u0173 treniruot\u0117s privalumai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Optimalus atk\u016brimas:<\/strong><span> <\/span>Suskirst\u0119 treniruotes \u012f skirtingas raumen\u0173 grupes, leid\u017eiate kiekvienai raumen\u0173 grupei pails\u0117ti ir atsigauti prie\u0161 kit\u0105 u\u017esi\u0117mim\u0105, taip suma\u017einant persitreniravimo rizik\u0105.<\/li>\n<li><strong>Padid\u0117jusi \u012fvairov\u0117:<\/strong><span> <\/span>Naudodamiesi 5 dien\u0173 treniruo\u010di\u0173 dalimi, galite \u012ftraukti \u012fvairius pratimus ir treniruo\u010di\u0173 metodus, kad j\u016bs\u0173 treniruot\u0117s b\u016bt\u0173 \u0161vie\u017eios ir patrauklios.<\/li>\n<li><strong>Tikslinis raumen\u0173 augimas:<\/strong><span> <\/span>Skirtingomis dienomis sutelkdami d\u0117mes\u012f \u012f konkre\u010dias raumen\u0173 grupes, galite nukreipti silpn\u0105sias vietas ir veiksmingiau sutelkti d\u0117mes\u012f \u012f raumen\u0173 vystym\u0105si.<\/li>\n<li><strong>Padid\u0117j\u0119s stiprumas:<\/strong><span> Geros strukt\u016bros 5 dien\u0173 treniruot\u0117s gali pad\u0117ti pagerinti bendr\u0105 j\u0117g\u0105 ir na\u0161um\u0105, leisdamos tinkamai atsigauti ir palaipsniui perkrauti.<\/span><\/li>\n<\/ul>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/advancedbodymetrics.com\/5-day-workout-split\/types-of-5-day-workout-split-the-best-options-for-your-fitness\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kas yra 5 dien\u0173 treniruot\u0117s padalijimas? Prie\u0161 gilindamiesi \u012f skirtingus 5 dien\u0173 treniruo\u010di\u0173 dali\u0173 tipus, pirmiausia i\u0161siai\u0161kinkime, kas yra treniruo\u010di\u0173 padalijimas. Treniruot\u0117s padalijimas rei\u0161kia, kaip paskirstote treniruo\u010di\u0173 rutin\u0105 per savait\u0119. Naudodami 5 dien\u0173 treniruotes, kiekvien\u0105 savait\u0117s dien\u0105 taikysite \u012f skirtingas raumen\u0173 grupes, kad gal\u0117tum\u0117te optimaliai atsigauti ir augti. 1. St\u016bmimas \/ traukimas \/ koj\u0173 padalijimas [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":586,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[883],"tags":[1006,1009,749,886,1007,1011,1010,1008,938],"class_list":["post-585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-geriausi","tag-jusu","tag-kuno","tag-padalijimo","tag-parinktys","tag-rengybos","tag-tipai","tag-treniruociu"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Kas yra 5 dien\u0173 treniruot\u0117s padalijimas? 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St\u016bmimas \/ traukimas \/ koj\u0173 padalijimas"},"aioseo_meta_data":{"post_id":"585","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2024-11-28 16:05:54","updated":"2025-06-03 23:51:33","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/www.stipruskunas.lt\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/www.stipruskunas.lt\/index.php\/category\/sveikatos-pratimai\/\" title=\"Sveikatos pratimai\">Sveikatos pratimai<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t5 dien\u0173 treniruo\u010di\u0173 padalijimo tipai: geriausi j\u016bs\u0173 k\u016bno rengybos parinktys\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/www.stipruskunas.lt"},{"label":"Sveikatos pratimai","link":"https:\/\/www.stipruskunas.lt\/index.php\/category\/sveikatos-pratimai\/"},{"label":"5 dien\u0173 treniruo\u010di\u0173 padalijimo tipai: geriausi j\u016bs\u0173 k\u016bno rengybos parinktys","link":"https:\/\/www.stipruskunas.lt\/index.php\/2024\/10\/31\/5-dienu-treniruociu-padalijimo-tipai-geriausi-jusu-kuno-rengybos-parinktys\/"}],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/585","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/comments?post=585"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/585\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/586"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=585"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}