{"id":12327,"date":"2020-07-20T11:52:16","date_gmt":"2020-07-20T09:52:16","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12327"},"modified":"2020-07-20T11:52:27","modified_gmt":"2020-07-20T09:52:27","slug":"kako-izbeci-povrede-nakon-povratka-u-teretanu","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-izbeci-povrede-nakon-povratka-u-teretanu\/","title":{"rendered":"Kako izbe\u0107i povrede nakon povratka u teretanu?"},"content":{"rendered":"

Sve vi\u0161e ljudi se vra\u0107a u teretane i fitnes centre koji po\u0161tuju sve predostro\u017enosti, odnosno dezinfekcione mere, kao i one koje se ti\u010du prostorne distance. To u isto vreme zna\u010di i povratak spravama i intenzivnijim treninzima iako su ljubitelji aktivnog na\u010dina \u017eivota i tokom zatvaranja uspevali da odr\u017eavaju svoju zdravu rutinu. Me\u0111utim, zna se da bez ozbiljnog treninga na spravama, nema pravog napretka u formi.<\/span><\/p>\n

 <\/p>\n

\"\"<\/a>Uprkos dobrim namerama da se vratimo u formu, moramo biti oprezni kada je re\u010d o ortopedskim povredama kada iznova krenemo da di\u017eemo tegove. Iako smo pre samo par meseci mogli lako da podignemo odre\u0111ene te\u017eine, mo\u017eda na\u0161i mi\u0161i\u0107i u ovom trenutku nisu spremni za to.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Zanimljiv podatak je taj da tokom zatvaranja teretana, ljudi su poku\u0161avali da ve\u017ebaju od ku\u0107e sa optere\u0107enjem. To su obavljali na vi\u0161e na\u010dina, ali prete\u017eno dizanjem ili guranjem objekata. Interesantno je da su ve\u017eba\u010di dobijali povrede koje ina\u010de retko kad dobijaju ve\u017ebanjem u teretani, jer su koristili objekte iz doma\u0107instva \u010dija primarna svrha nije bila za treniranje. Na primer povreda koja nije toliko \u010desta kada je redovno stanje u pitanju – istegnu\u0107e tetive koja pri\u010dvr\u0161\u0107uje biceps za lakat, tokom ve\u017ebanja od ku\u0107e se utrostru\u010dila.<\/span><\/p><\/blockquote>\n

 <\/p>\n

Zagrevanje nikako ne smemo zanemarivati. Tek kad dobro zagrejemo sve mi\u0161i\u0107ne grupe, onda je bezbedno da polako krenemo sa te\u017einama. Pravilnim zagrevanjem podi\u017eemo temperaturu u mi\u0161i\u0107ima, ligamentima i tetivama. Na taj na\u010din pospe\u0161ujemo elasti\u010dnost tkiva i pokretljivost zglobova.<\/span><\/p>\n

 <\/p>\n

Idealan recept je da postepeno pove\u0107avamo te\u017eine koliko nam trening dozvoljava, umesto da odemo u teretanu i probamo neku maksimalnu te\u017einu koju smo pre mogli. U drugom slu\u010daju mo\u017eemo istegnuti ligamente ili pocepati neki mi\u0161i\u0107 \u0161to nikako ne smemo dozvoliti. Dakle, i\u0107i od lak\u0161eg ka te\u017eem, s tim \u0161to bi idealno bilo da najte\u017ei deo treninga bude u njegovoj sredini.<\/span><\/p>\n

 <\/p>\n

\"\"<\/a><\/p>\n

Nakon treninga istezanje je, tako\u0111e, ne\u0161to \u0161to ne smemo zaboraviti. Istezanjem posti\u017eemo oporavak mi\u0161i\u0107a i spremnost za slede\u0107i trening, a tako\u0111e podsti\u010demo elasti\u010dnost i otpornost na napore.<\/span><\/p>\n

 <\/p>\n

Klju\u010d je slu\u0161ati svoje telo i u skladu s tim pove\u0107avati intenzitet i optere\u0107enje. Svako telo je posebno i sva\u010diji odbrambeni mehanizam je druga\u010diji. Zato ni\u0161ta ne smemo raditi preko granice bola, odnosno pokazatelja koja je na\u0161a granica u datom trenutku.<\/span><\/p>\n

 <\/p>\n

Dakle, izaberite idealnu <\/span>FitPass teretanu<\/span><\/a> koja vam lokacijski i funkcionalno najvi\u0161e odgovara i pratite korake – zagrevanje, postepenost u te\u017einama i istezanje.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Sve vi\u0161e ljudi se vra\u0107a u teretane i fitnes centre koji po\u0161tuju sve predostro\u017enosti, odnosno dezinfekcione mere, kao i one koje se ti\u010du prostorne distance. To u isto vreme zna\u010di i povratak spravama i intenzivnijim treninzima iako su ljubitelji aktivnog na\u010dina \u017eivota i tokom zatvaranja uspevali da odr\u017eavaju svoju zdravu rutinu. Me\u0111utim, zna se da […]<\/p>\n","protected":false},"author":2,"featured_media":12329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\nKako izbe\u0107i povrede nakon povratka u teretanu? | Fitpass<\/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:\/\/fitpass.rs\/blog\/kako-izbeci-povrede-nakon-povratka-u-teretanu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako izbe\u0107i povrede nakon povratka u teretanu? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Sve vi\u0161e ljudi se vra\u0107a u teretane i fitnes centre koji po\u0161tuju sve predostro\u017enosti, odnosno dezinfekcione mere, kao i one koje se ti\u010du prostorne distance. To u isto vreme zna\u010di i povratak spravama i intenzivnijim treninzima iako su ljubitelji aktivnog na\u010dina \u017eivota i tokom zatvaranja uspevali da odr\u017eavaju svoju zdravu rutinu. 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