{"id":660,"date":"2024-10-04T14:27:10","date_gmt":"2024-10-04T14:27:10","guid":{"rendered":"https:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/"},"modified":"2024-10-04T14:27:10","modified_gmt":"2024-10-04T14:27:10","slug":"kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta","status":"publish","type":"post","link":"https:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/","title":{"rendered":"Kas tiksliai yra 75 sunkus ir ar tai verta?"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p>2019 m. podcasteris ir verslininkas Andy Frisella suk\u016br\u0117 program\u0105 \u201e75 Hard\u201c, kuri\u0105 jis vadina \u201eGele\u017einis \u017emogus j\u016bs\u0173 smegenims\u201c. Jo tinklalapyje apib\u016bdinta kaip \u201evienintel\u0117 programa, galinti visam laikui pakeisti j\u016bs\u0173 gyvenim\u0105\u2026 nuo j\u016bs\u0173 m\u0105stymo b\u016bdo iki disciplinos, su kuria j\u016bs atliekate kiekvien\u0105 j\u016bs\u0173 laukian\u010di\u0105 u\u017eduot\u012f\u201c, \u2013 teigia Frisella. 75 Hard leis jums \u017eengti \u017eingsnius karjer\u0105, jaustis labiau pasitikintis ir b\u016bti geriausios savo gyvenimo formos.<\/p>\n<p>Taigi, kas yra i\u0161\u0161\u016bkis ir ar jis turi realios naudos?<\/p>\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:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/#Kas_yra_75_sunkus\" >Kas yra 75 sunkus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/#Atlieka_75_sunkiai\" >Atlieka 75 sunkiai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/#75_sunkus_vertimas_i_kasdienybe\" >75 sunkus vertimas \u012f kasdienyb\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:\/\/sekmesreceptas.lt\/index.php\/2024\/10\/04\/kas-tiksliai-yra-75-sunkus-ir-ar-tai-verta\/#75_Hard_trukumai\" >75 Hard tr\u016bkumai<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-75-hard\"><span class=\"ez-toc-section\" id=\"Kas_yra_75_sunkus\"><\/span>Kas yra 75 sunkus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0160ios programos kasdieniai veiksmai apima:<\/p>\n<ol class=\"wp-block-list\">\n<li>Atlikite dvi 45 minu\u010di\u0173 treniruotes, i\u0161 kuri\u0173 viena turi b\u016bti lauke<\/li>\n<li>Dietos laikymasis \u2013 bet kokia dieta; draud\u017eiamas alkoholis ar apgaulingas maistas<\/li>\n<li>I\u0161gerti 1 galon\u0105 vandens<\/li>\n<li>Skaityti 10 puslapi\u0173 knygos, orientuotos \u012f sav\u0119s tobul\u0117jim\u0105 (tik fizin\u0117s kopijos)<\/li>\n<li>U\u017efiksuojama progreso nuotrauka<\/li>\n<\/ol>\n<p>Turite atlikti \u0161iuos veiksmus 75 dienas. Svarbiausia, kad jei praleidote vien\u0105 dien\u0105, turite i\u0161 naujo paleisti program\u0105 nuo prad\u017ei\u0173. Daugeliui ta viena detal\u0117 gali b\u016bti programos pasirengimo arba pertraukos momentas. Ta\u010diau daugelis i\u0161\u0161\u016bk\u012f \u012fveikusi\u0173 \u0161\u012f \u017eingsn\u012f apib\u016bdina kaip esmin\u012f ir veiksming\u0105 b\u016bd\u0105 ugdyti atskaitomyb\u0119 ir drausm\u0119.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-doing-75-hard\"><span class=\"ez-toc-section\" id=\"Atlieka_75_sunkiai\"><\/span>Atlieka 75 sunkiai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kelet\u0105 kart\u0173 i\u0161band\u017eiau \u0161i\u0105 program\u0105 ir man atrod\u0117, kad u\u017eduotys yra bauginan\u010dios. Su keturiais ma\u017eais vaikais tai atrod\u0117 nepasiekiama. Kiekvien\u0105 kart\u0105 a\u0161 trukdavau savait\u0119, bet, atrodo, negal\u0117jau to praeiti. Galb\u016bt a\u0161 dar neturiu tokios psichikos tvirtyb\u0117s, apie kuri\u0105 kalba Frisella.<\/p>\n<p>Ta\u010diau kai kurie \u017emon\u0117s klesti \u201eHard 75\u201c. Dvi i\u0161 j\u0173 yra Kira Fahey, pradin\u0117s mokyklos pad\u0117j\u0117ja su trimis vaikais ir Katie Wilson, namuose gyvenanti mama su keturiais vaikais.  <\/p>\n<p>\u201eA\u0161 praleidau a\u0161tuonerius metus gimdymo laikotarpiu&#8230; Buvau pasiruo\u0161\u0119s savo sveikat\u0105 (emocin\u0119, psichin\u0119 ir fizin\u0119) sureguliuoti\u201c, \u2013 sako Wilsonas. \u201eNetur\u0117jau jokios k\u016bno rengybos baz\u0117s, netur\u0117jau siaubingos mitybos ir \u0161iek tiek pralaim\u0117jusios m\u0105stysenos su menku pasitik\u0117jimu. Ji sako, kad j\u0105 patrauk\u0117 programos \u201epsichinio kietumo\u201c aspektas ir labai stipriai jaut\u0117, kad jei jos protas bus teisingas, \u201evisa kita stos \u012f savo vietas\u201c.<\/p>\n<p>Nuo programos prad\u017eios 2020 m. ji numet\u0117 apie 60 svar\u0173, \u012fsimyl\u0117jo k\u016bno rengyb\u0105 ir \u012f\u017eeng\u0117 \u012f pa\u017eangesnes \u201e75 Hard\u201c fazes. Jie nurodo dalyviams atlikti papildomus kasdienius i\u0161\u0161\u016bkius, t\u0119siant pirminius penkis veiksmus.<\/p>\n<p>\u201eNiekada nebuvau labiau suderintas su savo vidiniu a\u0161. Daugiau stipryb\u0117s savo k\u016bne niekada nejau\u010diau. Niekada nesijau\u010diau labiau susij\u0119s su Dievu\u201c, \u2013 sako Wilsonas. Ji nub\u0117go daugiau nei 10 pusmaratoni\u0173 ir ruo\u0161iasi b\u0117gti tre\u010di\u0105 piln\u0105 maraton\u0105 nuo 2022 m. \u201eA\u0161 nu\u0117jau \u012f kaln\u0105 ir s\u0117d\u0117jau 14 000+ p\u0117d\u0173 saul\u0117tekio metu. Knygos, kurias perskai\u010diau, visi\u0161kai atv\u0117r\u0117 mano mintis ir met\u0117 man geriausi\u0105 i\u0161\u0161\u016bk\u012f. A\u0161 tiesiog jau\u010diuosi gyvas\u201c.<\/p>\n<p>Kira Fahey tur\u0117jo pana\u0161i\u0173 nuostabi\u0173 rezultat\u0173. Ji sako, kad niekada neb\u0117go anks\u010diau nei 75 Hard. \u201ePamaniau, kad gal\u0117\u010diau pabandyti, jei man teks treniruotis lauke. Per vienerius metus ji teigia \u012fveikusi \u0161e\u0161is pusmaratonius, du maratonus, 30 t\u016bkst. ir 50 myli\u0173. \u201eBeproti\u0161ka, kaip vienas i\u0161\u0161\u016bkis gali pad\u0117ti man susirasti nauj\u0105 hob\u012f, kurio niekada neb\u016b\u010diau i\u0161band\u0119s. Ji taip pat atliko papildomus etapus.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-translating-75-hard-into-everyday-life\"><span class=\"ez-toc-section\" id=\"75_sunkus_vertimas_i_kasdienybe\"><\/span>75 sunkus vertimas \u012f kasdienyb\u0119<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>I\u0161 prad\u017ei\u0173 Wilsonas ir Fahey d\u017eiaug\u0117si fiziniais poky\u010diais baigus i\u0161\u0161\u016bk\u012f. Ta\u010diau juos u\u017ekabino emocin\u0117 ir psichin\u0117 nauda. <\/p>\n<p>Wilson sako, kad i\u0161\u0161\u016bkis suteik\u0117 jai pasitik\u0117jimo ir motyvacijos. \u201eMan patinka kontroliniai s\u0105ra\u0161ai, strukt\u016bra ir tvarkara\u0161\u010diai. Tai yra mano laiminga vieta\u2026<\/p>\n<p>\u201ePrie\u0161 75-erius metus man niekada ner\u016bp\u0117jo tiksl\u0173 nustatymas. V\u0117liau supratau, kaip man to reikia\u201c, \u2013 priduria Fahey.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-drawbacks-of-75-hard\"><span class=\"ez-toc-section\" id=\"75_Hard_trukumai\"><\/span>75 Hard tr\u016bkumai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kaip ir daugelyje program\u0173 ar i\u0161\u0161\u016bki\u0173, yra rizika, ypa\u010d su tokia sud\u0117tinga kaip 75 Hard. Matthew Sacco, medicinos moksl\u0173 daktaras, Klivlando klinikos sveikatos ir sporto psichologijos psichologas, savo \u012fra\u0161e pakomentavo, kad \u201eyra ma\u017eai arba visai n\u0117ra mokslini\u0173 \u012frodym\u0173, kad pati programa yra naudinga\u201c. Ir nors kai kurie programos elementai yra kil\u0119 i\u0161 sveik\u0173 id\u0117j\u0173, jis sak\u0117, kad, pavyzd\u017eiui, mank\u0161tinantis du kartus per dien\u0105 gali atsirasti per didelis kr\u016bvis arba susi\u017ealojimas, ypa\u010d tiems, kurie n\u0117ra priprat\u0119 prie tokio aktyvumo. (Jei norite i\u0161bandyti \u0161\u012f i\u0161\u0161\u016bk\u012f, pirmiausia tur\u0117tum\u0117te pasikonsultuoti su gydytoju.)<\/p>\n<p>Wilsonas nustat\u0117, kad sunkiausia programos dalis yra i\u0161gerti galon\u0105 vandens ir kasdien atlikti dvi treniruotes. \u201eTaip pat manau, kad vien \u0161eimos pri\u0117mimo ir palaikymo dinamika kartais gali b\u016bti sud\u0117tinga\u201c, \u2013 sako ji. \u201eKartais vis dar turiu atlikti treniruot\u0119 v\u0117lai vakare ir d\u0117l to jos gali v\u0117luoti ar pertvarkyti planus. Ta\u010diau \u012ftraukimas juos \u012f pasivaik\u0161\u010diojim\u0105, \u017eyg\u012f ar pasiva\u017ein\u0117jim\u0105 dvira\u010diu padeda.<\/p>\n<p>Galiausiai kyla klausimas, kas atsitiks \u012fvykd\u017eius i\u0161\u0161\u016bk\u012f. Ar fiziniai ir psichiniai poky\u010diai t\u0119siasi? Tai tikriausiai priklauso nuo \u017emogaus. <\/p>\n<p>Fahey sako, kad nors nuolat laikytis \u201e75 Hard\u201c gyvenimo b\u016bdo n\u0117ra realu, ji pakeit\u0117 jos m\u0105stym\u0105 ir gyvenimo b\u016bd\u0105. Ji taip pat t\u0119s\u0117 kai kurias u\u017eduotis. \u201eJei kada nors atsidursiu psichikos nuosmukio b\u016bsenoje, \u017einau, kad v\u0117l prad\u0117j\u0119s \u201e75 Hard\u201c man pad\u0117s.<\/p>\n<p class=\"has-small-font-size\"><strong><em>Jaroslavo Astachovo\/Shutterstock nuotrauka<\/em><\/strong><\/p>\n<\/p><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.success.com\/75-hard-is-it-worth-it\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>2019 m. podcasteris ir verslininkas Andy Frisella suk\u016br\u0117 program\u0105 \u201e75 Hard\u201c, kuri\u0105 jis vadina \u201eGele\u017einis \u017emogus j\u016bs\u0173 smegenims\u201c. Jo tinklalapyje apib\u016bdinta kaip \u201evienintel\u0117 programa, galinti visam laikui pakeisti j\u016bs\u0173 gyvenim\u0105\u2026 nuo j\u016bs\u0173 m\u0105stymo b\u016bdo iki disciplinos, su kuria j\u016bs atliekate kiekvien\u0105 j\u016bs\u0173 laukian\u010di\u0105 u\u017eduot\u012f\u201c, \u2013 teigia Frisella. 75 Hard leis jums \u017eengti \u017eingsnius karjer\u0105, jaustis [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":661,"comment_status":"open","ping_status":"open","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":[5],"tags":[781,936,381,935,937,56],"class_list":["post-660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sekmes-istorijos","tag-kas","tag-sunkus","tag-tai","tag-tiksliai","tag-verta","tag-yra"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"2019 m. podcasteris ir verslininkas Andy Frisella suk\u016br\u0117 program\u0105 \u201e75 Hard\u201c, kuri\u0105 jis vadina \u201eGele\u017einis \u017emogus j\u016bs\u0173 smegenims\u201c. 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