\n<\/p>\n
Turinys:<\/p>\nToggle<\/span><\/path><\/svg><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\nVeiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas<\/a>3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus<\/a><\/li>Kod\u0117l verta rinktis 3 dien\u0173 treniruo\u010di\u0173 plan\u0105?<\/a><\/li>Pagrindiniai veiksmingo 3 dien\u0173 treniruo\u010di\u0173 plano komponentai:<\/a>3 dien\u0173 treniruo\u010di\u0173 plano pavyzdys:<\/a><\/li>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/a><\/li>2 diena: apatin\u0117 k\u016bno dalis<\/a><\/li>3 diena: Visas k\u016bnas<\/a><\/li><\/ul><\/li>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/span>Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas<\/span><\/h1>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\n\n<\/span>3 dien\u0173 treniruo\u010di\u0173 planas<\/span> Nor\u0117dami pasiekti savo tikslus<\/span><\/h2>\nAr ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105.<\/span><\/p>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\t\t\t\t<\/span>\n\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\n<\/span>Kod\u0117l verta rinktis 3 dien\u0173 treniruo\u010di\u0173 plan\u0105?<\/span><\/h2>\nAr jums tr\u016bksta laiko, bet vis tiek norite gerai pasportuoti? 3 dien\u0173 treniruo\u010di\u0173 planas yra puikus sprendimas tiems, kurie turi \u012ftempt\u0105 tvarkara\u0161t\u012f, bet vis tiek nori teikti pirmenyb\u0119 savo sveikatai ir fizinei veiklai. Skirdami mank\u0161tai tik tris dienas per savait\u0119, galite pasteb\u0117ti reik\u0161mingus raumen\u0173 tonuso, j\u0117gos ir bendro fizinio pasirengimo pager\u0117jimus.<\/p>\n<\/span>Pagrindiniai veiksmingo 3 dien\u0173 treniruo\u010di\u0173 plano komponentai:<\/span><\/h2>\n\nJ\u0117gos treniruot\u0117s:<\/strong>\n\n\u012etraukite sud\u0117tinius pratimus, tokius kaip prit\u016bpimai, traukimai, spaudimas ant suoliuko ir spaudimas ant galvos, kad vienu metu nukreiptum\u0117te kelias raumen\u0173 grupes.<\/li>\nSiekite atlikti 3\u20134 rinkinius po 8\u201312 pakartojim\u0173 kiekvienam pratimui, kad paskatintum\u0117te raumen\u0173 augim\u0105 ir j\u0117gos padid\u0117jim\u0105.<\/li>\n<\/ul>\n<\/li>\n\u0160irdies ir kraujagysli\u0173 pratimai:<\/strong>\n\n\u012etraukite \u0161irdies ir kraujagysli\u0173 veikl\u0105, pavyzd\u017eiui, b\u0117giojim\u0105, va\u017eiavim\u0105 dvira\u010diu ar plaukim\u0105, kad pagerintum\u0117te i\u0161tverm\u0119 ir i\u0161tverm\u0119.<\/li>\nKiekvien\u0105 treniruot\u0117s dien\u0105 atlikite 20\u201330 minu\u010di\u0173 kardio pratim\u0173, kad pagerintum\u0117te \u0161irdies sveikat\u0105 ir sudegintum\u0117te kalorijas.<\/li>\n<\/ul>\n<\/li>\nPoilsis ir atsigavimas:<\/strong>\n\nB\u016btinai suplanuokite poilsio dienas tarp treniruo\u010di\u0173 dien\u0173, kad j\u016bs\u0173 raumenys gal\u0117t\u0173 atsigauti ir augti.<\/li>\nKlausykit\u0117s savo k\u016bno ir venkite persitreniruoti, kad i\u0161vengtum\u0117te traum\u0173 ir perdegimo.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano pavyzdys:<\/strong><\/span><\/span><\/h3>\n<\/strong><\/span><\/p>\n<\/strong><\/span><\/p>\n<\/span>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s \u0161okin\u0117ja domkratais arba greitas \u0117jimas<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nSpaudimas ant suoliuko: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nSulenktos eilut\u0117s: 3 rinkiniai po 12 pakartojim\u0173<\/li>\nPe\u010di\u0173 spaudimas: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nBicepso garbanos: 3 rinkiniai po 12 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 b\u0117gimo ar va\u017eiavimo dvira\u010diu<\/li>\n<\/ul>\n<\/span>2 diena: apatin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s dinaminio tempimo<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrit\u016bpimai: 4 rinkiniai po 8 pakartojimus<\/li>\nTraukimas i\u0161 mirties: 3 rinkiniai po 10 pakartojim\u0173<\/li>\n\u012et\u016bpstai: 3 rinkiniai po 12 pakartojim\u0173 vienai kojai<\/li>\nBlauzdos pak\u0117limai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 kopimo laiptais arba elips\u0117s formos<\/li>\n<\/ul>\n<\/span>3 diena: Visas k\u016bnas<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s auk\u0161t\u0173 keli\u0173 ar alpinist\u0173<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrisitraukimai: 3 rinkiniai po 8 pakartojimus<\/li>\nAtsispaudimai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\nLentos: 3 rinkiniai po 1 minut\u0119<\/li>\nRusi\u0161ki pos\u016bkiai: 3 rinkiniai po 20 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 irklavimo arba HIIT treniruot\u0117s<\/li>\n<\/ul>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/span><\/h2>\n\nEfektyvus:<\/strong> <\/span>Treniruokite vis\u0105 k\u016bn\u0105 tik tris dienas per savait\u0119.<\/li>\nVeiksmingas:<\/strong> <\/span>Ugdykite raumenis, padidinkite j\u0117g\u0105 ir pagerinkite bendr\u0105 k\u016bno rengybos lyg\u012f.<\/li>\nLankstus:<\/strong> <\/span>Lengvai pritaikomas prie j\u016bs\u0173 tvarkara\u0161\u010dio ir gyvenimo b\u016bdo.<\/li>\nApsaugo nuo perdegimo:<\/strong> <\/span>U\u017etikrina tinkam\u0105 poilsio ir atsigavimo laik\u0105 optimaliam raumen\u0173 augimui.<\/span>Apibendrinant galima pasakyti, kad efektyvus 3 dien\u0173 treniruo\u010di\u0173 planas gali pad\u0117ti pasiekti savo k\u016bno rengybos tikslus neprarandant per daug laiko. \u012e savo kasdienyb\u0119 \u012ftrauk\u0119 j\u0117gos treniruotes, \u0161irdies ir kraujagysli\u0173 pratimus bei poilsio dienas, galite pasteb\u0117ti reik\u0161ming\u0105 raumen\u0173 ir j\u0117gos padid\u0117jim\u0105. Taigi, kod\u0117l laukti? Prad\u0117kite savo 3 dien\u0173 treniruo\u010di\u0173 plan\u0105 \u0161iandien ir pakelkite savo k\u016bno rengyb\u0105 \u012f kit\u0105 lyg\u012f!<\/li>\n<\/ul>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p>\n\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105.<\/span><\/p>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\t\t\t\t<\/span>\n\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\n<\/span>Kod\u0117l verta rinktis 3 dien\u0173 treniruo\u010di\u0173 plan\u0105?<\/span><\/h2>\nAr jums tr\u016bksta laiko, bet vis tiek norite gerai pasportuoti? 3 dien\u0173 treniruo\u010di\u0173 planas yra puikus sprendimas tiems, kurie turi \u012ftempt\u0105 tvarkara\u0161t\u012f, bet vis tiek nori teikti pirmenyb\u0119 savo sveikatai ir fizinei veiklai. Skirdami mank\u0161tai tik tris dienas per savait\u0119, galite pasteb\u0117ti reik\u0161mingus raumen\u0173 tonuso, j\u0117gos ir bendro fizinio pasirengimo pager\u0117jimus.<\/p>\n<\/span>Pagrindiniai veiksmingo 3 dien\u0173 treniruo\u010di\u0173 plano komponentai:<\/span><\/h2>\n\nJ\u0117gos treniruot\u0117s:<\/strong>\n\n\u012etraukite sud\u0117tinius pratimus, tokius kaip prit\u016bpimai, traukimai, spaudimas ant suoliuko ir spaudimas ant galvos, kad vienu metu nukreiptum\u0117te kelias raumen\u0173 grupes.<\/li>\nSiekite atlikti 3\u20134 rinkinius po 8\u201312 pakartojim\u0173 kiekvienam pratimui, kad paskatintum\u0117te raumen\u0173 augim\u0105 ir j\u0117gos padid\u0117jim\u0105.<\/li>\n<\/ul>\n<\/li>\n\u0160irdies ir kraujagysli\u0173 pratimai:<\/strong>\n\n\u012etraukite \u0161irdies ir kraujagysli\u0173 veikl\u0105, pavyzd\u017eiui, b\u0117giojim\u0105, va\u017eiavim\u0105 dvira\u010diu ar plaukim\u0105, kad pagerintum\u0117te i\u0161tverm\u0119 ir i\u0161tverm\u0119.<\/li>\nKiekvien\u0105 treniruot\u0117s dien\u0105 atlikite 20\u201330 minu\u010di\u0173 kardio pratim\u0173, kad pagerintum\u0117te \u0161irdies sveikat\u0105 ir sudegintum\u0117te kalorijas.<\/li>\n<\/ul>\n<\/li>\nPoilsis ir atsigavimas:<\/strong>\n\nB\u016btinai suplanuokite poilsio dienas tarp treniruo\u010di\u0173 dien\u0173, kad j\u016bs\u0173 raumenys gal\u0117t\u0173 atsigauti ir augti.<\/li>\nKlausykit\u0117s savo k\u016bno ir venkite persitreniruoti, kad i\u0161vengtum\u0117te traum\u0173 ir perdegimo.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano pavyzdys:<\/strong><\/span><\/span><\/h3>\n<\/strong><\/span><\/p>\n<\/strong><\/span><\/p>\n<\/span>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s \u0161okin\u0117ja domkratais arba greitas \u0117jimas<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nSpaudimas ant suoliuko: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nSulenktos eilut\u0117s: 3 rinkiniai po 12 pakartojim\u0173<\/li>\nPe\u010di\u0173 spaudimas: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nBicepso garbanos: 3 rinkiniai po 12 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 b\u0117gimo ar va\u017eiavimo dvira\u010diu<\/li>\n<\/ul>\n<\/span>2 diena: apatin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s dinaminio tempimo<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrit\u016bpimai: 4 rinkiniai po 8 pakartojimus<\/li>\nTraukimas i\u0161 mirties: 3 rinkiniai po 10 pakartojim\u0173<\/li>\n\u012et\u016bpstai: 3 rinkiniai po 12 pakartojim\u0173 vienai kojai<\/li>\nBlauzdos pak\u0117limai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 kopimo laiptais arba elips\u0117s formos<\/li>\n<\/ul>\n<\/span>3 diena: Visas k\u016bnas<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s auk\u0161t\u0173 keli\u0173 ar alpinist\u0173<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrisitraukimai: 3 rinkiniai po 8 pakartojimus<\/li>\nAtsispaudimai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\nLentos: 3 rinkiniai po 1 minut\u0119<\/li>\nRusi\u0161ki pos\u016bkiai: 3 rinkiniai po 20 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 irklavimo arba HIIT treniruot\u0117s<\/li>\n<\/ul>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/span><\/h2>\n\nEfektyvus:<\/strong> <\/span>Treniruokite vis\u0105 k\u016bn\u0105 tik tris dienas per savait\u0119.<\/li>\nVeiksmingas:<\/strong> <\/span>Ugdykite raumenis, padidinkite j\u0117g\u0105 ir pagerinkite bendr\u0105 k\u016bno rengybos lyg\u012f.<\/li>\nLankstus:<\/strong> <\/span>Lengvai pritaikomas prie j\u016bs\u0173 tvarkara\u0161\u010dio ir gyvenimo b\u016bdo.<\/li>\nApsaugo nuo perdegimo:<\/strong> <\/span>U\u017etikrina tinkam\u0105 poilsio ir atsigavimo laik\u0105 optimaliam raumen\u0173 augimui.<\/span>Apibendrinant galima pasakyti, kad efektyvus 3 dien\u0173 treniruo\u010di\u0173 planas gali pad\u0117ti pasiekti savo k\u016bno rengybos tikslus neprarandant per daug laiko. \u012e savo kasdienyb\u0119 \u012ftrauk\u0119 j\u0117gos treniruotes, \u0161irdies ir kraujagysli\u0173 pratimus bei poilsio dienas, galite pasteb\u0117ti reik\u0161ming\u0105 raumen\u0173 ir j\u0117gos padid\u0117jim\u0105. Taigi, kod\u0117l laukti? Prad\u0117kite savo 3 dien\u0173 treniruo\u010di\u0173 plan\u0105 \u0161iandien ir pakelkite savo k\u016bno rengyb\u0105 \u012f kit\u0105 lyg\u012f!<\/li>\n<\/ul>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p>\n\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\t\t\t\t<\/span>\n\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n\n\n\n\n<\/span>Kod\u0117l verta rinktis 3 dien\u0173 treniruo\u010di\u0173 plan\u0105?<\/span><\/h2>\nAr jums tr\u016bksta laiko, bet vis tiek norite gerai pasportuoti? 3 dien\u0173 treniruo\u010di\u0173 planas yra puikus sprendimas tiems, kurie turi \u012ftempt\u0105 tvarkara\u0161t\u012f, bet vis tiek nori teikti pirmenyb\u0119 savo sveikatai ir fizinei veiklai. Skirdami mank\u0161tai tik tris dienas per savait\u0119, galite pasteb\u0117ti reik\u0161mingus raumen\u0173 tonuso, j\u0117gos ir bendro fizinio pasirengimo pager\u0117jimus.<\/p>\n<\/span>Pagrindiniai veiksmingo 3 dien\u0173 treniruo\u010di\u0173 plano komponentai:<\/span><\/h2>\n\nJ\u0117gos treniruot\u0117s:<\/strong>\n\n\u012etraukite sud\u0117tinius pratimus, tokius kaip prit\u016bpimai, traukimai, spaudimas ant suoliuko ir spaudimas ant galvos, kad vienu metu nukreiptum\u0117te kelias raumen\u0173 grupes.<\/li>\nSiekite atlikti 3\u20134 rinkinius po 8\u201312 pakartojim\u0173 kiekvienam pratimui, kad paskatintum\u0117te raumen\u0173 augim\u0105 ir j\u0117gos padid\u0117jim\u0105.<\/li>\n<\/ul>\n<\/li>\n\u0160irdies ir kraujagysli\u0173 pratimai:<\/strong>\n\n\u012etraukite \u0161irdies ir kraujagysli\u0173 veikl\u0105, pavyzd\u017eiui, b\u0117giojim\u0105, va\u017eiavim\u0105 dvira\u010diu ar plaukim\u0105, kad pagerintum\u0117te i\u0161tverm\u0119 ir i\u0161tverm\u0119.<\/li>\nKiekvien\u0105 treniruot\u0117s dien\u0105 atlikite 20\u201330 minu\u010di\u0173 kardio pratim\u0173, kad pagerintum\u0117te \u0161irdies sveikat\u0105 ir sudegintum\u0117te kalorijas.<\/li>\n<\/ul>\n<\/li>\nPoilsis ir atsigavimas:<\/strong>\n\nB\u016btinai suplanuokite poilsio dienas tarp treniruo\u010di\u0173 dien\u0173, kad j\u016bs\u0173 raumenys gal\u0117t\u0173 atsigauti ir augti.<\/li>\nKlausykit\u0117s savo k\u016bno ir venkite persitreniruoti, kad i\u0161vengtum\u0117te traum\u0173 ir perdegimo.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano pavyzdys:<\/strong><\/span><\/span><\/h3>\n<\/strong><\/span><\/p>\n<\/strong><\/span><\/p>\n<\/span>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s \u0161okin\u0117ja domkratais arba greitas \u0117jimas<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nSpaudimas ant suoliuko: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nSulenktos eilut\u0117s: 3 rinkiniai po 12 pakartojim\u0173<\/li>\nPe\u010di\u0173 spaudimas: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nBicepso garbanos: 3 rinkiniai po 12 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 b\u0117gimo ar va\u017eiavimo dvira\u010diu<\/li>\n<\/ul>\n<\/span>2 diena: apatin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s dinaminio tempimo<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrit\u016bpimai: 4 rinkiniai po 8 pakartojimus<\/li>\nTraukimas i\u0161 mirties: 3 rinkiniai po 10 pakartojim\u0173<\/li>\n\u012et\u016bpstai: 3 rinkiniai po 12 pakartojim\u0173 vienai kojai<\/li>\nBlauzdos pak\u0117limai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 kopimo laiptais arba elips\u0117s formos<\/li>\n<\/ul>\n<\/span>3 diena: Visas k\u016bnas<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s auk\u0161t\u0173 keli\u0173 ar alpinist\u0173<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrisitraukimai: 3 rinkiniai po 8 pakartojimus<\/li>\nAtsispaudimai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\nLentos: 3 rinkiniai po 1 minut\u0119<\/li>\nRusi\u0161ki pos\u016bkiai: 3 rinkiniai po 20 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 irklavimo arba HIIT treniruot\u0117s<\/li>\n<\/ul>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/span><\/h2>\n\nEfektyvus:<\/strong> <\/span>Treniruokite vis\u0105 k\u016bn\u0105 tik tris dienas per savait\u0119.<\/li>\nVeiksmingas:<\/strong> <\/span>Ugdykite raumenis, padidinkite j\u0117g\u0105 ir pagerinkite bendr\u0105 k\u016bno rengybos lyg\u012f.<\/li>\nLankstus:<\/strong> <\/span>Lengvai pritaikomas prie j\u016bs\u0173 tvarkara\u0161\u010dio ir gyvenimo b\u016bdo.<\/li>\nApsaugo nuo perdegimo:<\/strong> <\/span>U\u017etikrina tinkam\u0105 poilsio ir atsigavimo laik\u0105 optimaliam raumen\u0173 augimui.<\/span>Apibendrinant galima pasakyti, kad efektyvus 3 dien\u0173 treniruo\u010di\u0173 planas gali pad\u0117ti pasiekti savo k\u016bno rengybos tikslus neprarandant per daug laiko. \u012e savo kasdienyb\u0119 \u012ftrauk\u0119 j\u0117gos treniruotes, \u0161irdies ir kraujagysli\u0173 pratimus bei poilsio dienas, galite pasteb\u0117ti reik\u0161ming\u0105 raumen\u0173 ir j\u0117gos padid\u0117jim\u0105. Taigi, kod\u0117l laukti? Prad\u0117kite savo 3 dien\u0173 treniruo\u010di\u0173 plan\u0105 \u0161iandien ir pakelkite savo k\u016bno rengyb\u0105 \u012f kit\u0105 lyg\u012f!<\/li>\n<\/ul>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p>\n\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Ar jums tr\u016bksta laiko, bet vis tiek norite gerai pasportuoti? 3 dien\u0173 treniruo\u010di\u0173 planas yra puikus sprendimas tiems, kurie turi \u012ftempt\u0105 tvarkara\u0161t\u012f, bet vis tiek nori teikti pirmenyb\u0119 savo sveikatai ir fizinei veiklai. Skirdami mank\u0161tai tik tris dienas per savait\u0119, galite pasteb\u0117ti reik\u0161mingus raumen\u0173 tonuso, j\u0117gos ir bendro fizinio pasirengimo pager\u0117jimus.<\/p>\n
<\/strong><\/span><\/p>\n<\/strong><\/span><\/p>\n<\/span>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s \u0161okin\u0117ja domkratais arba greitas \u0117jimas<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nSpaudimas ant suoliuko: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nSulenktos eilut\u0117s: 3 rinkiniai po 12 pakartojim\u0173<\/li>\nPe\u010di\u0173 spaudimas: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nBicepso garbanos: 3 rinkiniai po 12 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 b\u0117gimo ar va\u017eiavimo dvira\u010diu<\/li>\n<\/ul>\n<\/span>2 diena: apatin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s dinaminio tempimo<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrit\u016bpimai: 4 rinkiniai po 8 pakartojimus<\/li>\nTraukimas i\u0161 mirties: 3 rinkiniai po 10 pakartojim\u0173<\/li>\n\u012et\u016bpstai: 3 rinkiniai po 12 pakartojim\u0173 vienai kojai<\/li>\nBlauzdos pak\u0117limai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 kopimo laiptais arba elips\u0117s formos<\/li>\n<\/ul>\n<\/span>3 diena: Visas k\u016bnas<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s auk\u0161t\u0173 keli\u0173 ar alpinist\u0173<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrisitraukimai: 3 rinkiniai po 8 pakartojimus<\/li>\nAtsispaudimai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\nLentos: 3 rinkiniai po 1 minut\u0119<\/li>\nRusi\u0161ki pos\u016bkiai: 3 rinkiniai po 20 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 irklavimo arba HIIT treniruot\u0117s<\/li>\n<\/ul>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/span><\/h2>\n\nEfektyvus:<\/strong> <\/span>Treniruokite vis\u0105 k\u016bn\u0105 tik tris dienas per savait\u0119.<\/li>\nVeiksmingas:<\/strong> <\/span>Ugdykite raumenis, padidinkite j\u0117g\u0105 ir pagerinkite bendr\u0105 k\u016bno rengybos lyg\u012f.<\/li>\nLankstus:<\/strong> <\/span>Lengvai pritaikomas prie j\u016bs\u0173 tvarkara\u0161\u010dio ir gyvenimo b\u016bdo.<\/li>\nApsaugo nuo perdegimo:<\/strong> <\/span>U\u017etikrina tinkam\u0105 poilsio ir atsigavimo laik\u0105 optimaliam raumen\u0173 augimui.<\/span>Apibendrinant galima pasakyti, kad efektyvus 3 dien\u0173 treniruo\u010di\u0173 planas gali pad\u0117ti pasiekti savo k\u016bno rengybos tikslus neprarandant per daug laiko. \u012e savo kasdienyb\u0119 \u012ftrauk\u0119 j\u0117gos treniruotes, \u0161irdies ir kraujagysli\u0173 pratimus bei poilsio dienas, galite pasteb\u0117ti reik\u0161ming\u0105 raumen\u0173 ir j\u0117gos padid\u0117jim\u0105. Taigi, kod\u0117l laukti? Prad\u0117kite savo 3 dien\u0173 treniruo\u010di\u0173 plan\u0105 \u0161iandien ir pakelkite savo k\u016bno rengyb\u0105 \u012f kit\u0105 lyg\u012f!<\/li>\n<\/ul>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p>\n\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/strong><\/span><\/p>\n<\/span>1 diena: vir\u0161utin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s \u0161okin\u0117ja domkratais arba greitas \u0117jimas<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nSpaudimas ant suoliuko: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nSulenktos eilut\u0117s: 3 rinkiniai po 12 pakartojim\u0173<\/li>\nPe\u010di\u0173 spaudimas: 3 rinkiniai po 10 pakartojim\u0173<\/li>\nBicepso garbanos: 3 rinkiniai po 12 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 b\u0117gimo ar va\u017eiavimo dvira\u010diu<\/li>\n<\/ul>\n<\/span>2 diena: apatin\u0117 k\u016bno dalis<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s dinaminio tempimo<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrit\u016bpimai: 4 rinkiniai po 8 pakartojimus<\/li>\nTraukimas i\u0161 mirties: 3 rinkiniai po 10 pakartojim\u0173<\/li>\n\u012et\u016bpstai: 3 rinkiniai po 12 pakartojim\u0173 vienai kojai<\/li>\nBlauzdos pak\u0117limai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 kopimo laiptais arba elips\u0117s formos<\/li>\n<\/ul>\n<\/span>3 diena: Visas k\u016bnas<\/span><\/h3>\n\nAp\u0161ilimas:<\/strong> <\/span>5 minut\u0117s auk\u0161t\u0173 keli\u0173 ar alpinist\u0173<\/li>\nJ\u0117gos treniruot\u0117s:<\/strong>\n\nPrisitraukimai: 3 rinkiniai po 8 pakartojimus<\/li>\nAtsispaudimai: 3 rinkiniai po 15 pakartojim\u0173<\/li>\nLentos: 3 rinkiniai po 1 minut\u0119<\/li>\nRusi\u0161ki pos\u016bkiai: 3 rinkiniai po 20 pakartojim\u0173<\/li>\n<\/ul>\n<\/li>\nKardio:<\/strong> <\/span>20 minu\u010di\u0173 irklavimo arba HIIT treniruot\u0117s<\/li>\n<\/ul>\n<\/span>3 dien\u0173 treniruo\u010di\u0173 plano prana\u0161umai:<\/span><\/h2>\n\nEfektyvus:<\/strong> <\/span>Treniruokite vis\u0105 k\u016bn\u0105 tik tris dienas per savait\u0119.<\/li>\nVeiksmingas:<\/strong> <\/span>Ugdykite raumenis, padidinkite j\u0117g\u0105 ir pagerinkite bendr\u0105 k\u016bno rengybos lyg\u012f.<\/li>\nLankstus:<\/strong> <\/span>Lengvai pritaikomas prie j\u016bs\u0173 tvarkara\u0161\u010dio ir gyvenimo b\u016bdo.<\/li>\nApsaugo nuo perdegimo:<\/strong> <\/span>U\u017etikrina tinkam\u0105 poilsio ir atsigavimo laik\u0105 optimaliam raumen\u0173 augimui.<\/span>Apibendrinant galima pasakyti, kad efektyvus 3 dien\u0173 treniruo\u010di\u0173 planas gali pad\u0117ti pasiekti savo k\u016bno rengybos tikslus neprarandant per daug laiko. \u012e savo kasdienyb\u0119 \u012ftrauk\u0119 j\u0117gos treniruotes, \u0161irdies ir kraujagysli\u0173 pratimus bei poilsio dienas, galite pasteb\u0117ti reik\u0161ming\u0105 raumen\u0173 ir j\u0117gos padid\u0117jim\u0105. Taigi, kod\u0117l laukti? Prad\u0117kite savo 3 dien\u0173 treniruo\u010di\u0173 plan\u0105 \u0161iandien ir pakelkite savo k\u016bno rengyb\u0105 \u012f kit\u0105 lyg\u012f!<\/li>\n<\/ul>\n<\/div><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p>\n\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\u012era\u0161as Veiksmingas 3 dien\u0173 treniruo\u010di\u0173 planas raumenims ir j\u0117gai pirmiausia pasirod\u0117 internetinio asmeninio trenerio, dietos ir treniruo\u010di\u0173 treniruot\u0117se.<\/p>\n
\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Veiksmingas 3 dien\u0173 raumen\u0173 ir j\u0117gos treniruo\u010di\u0173 planas 3 dien\u0173 treniruo\u010di\u0173 planas Nor\u0117dami pasiekti savo tikslus Ar ie\u0161kote veiksmingo treniruo\u010di\u0173 plano, kuris pad\u0117t\u0173 auginti raumenis, sustiprinti j\u0117g\u0105 ir pagerinti bendr\u0105 k\u016bno rengybos lyg\u012f? Daugiau neie\u0161kokite! \u0160iame straipsnyje aptarsime efektyv\u0173 3 dien\u0173 treniruo\u010di\u0173 plan\u0105, kuris pad\u0117s jums pasiekti savo k\u016bno rengybos tikslus per trump\u0105 laik\u0105. Kod\u0117l […]<\/p>\n","protected":false},"author":1,"featured_media":592,"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":[1006,1024,1025,1023,938,1022],"class_list":["post-591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikatos-pratimai","tag-dienu","tag-jegos","tag-planas","tag-raumenu","tag-treniruociu","tag-veiksmingas"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591","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=591"}],"version-history":[{"count":0,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/posts\/591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media\/592"}],"wp:attachment":[{"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/media?parent=591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/categories?post=591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stipruskunas.lt\/index.php\/wp-json\/wp\/v2\/tags?post=591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}