{"id":12922,"date":"2020-09-15T11:35:31","date_gmt":"2020-09-15T09:35:31","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12922"},"modified":"2020-09-15T11:35:31","modified_gmt":"2020-09-15T09:35:31","slug":"4-vezbe-koje-mogu-pogorsati-bol-u-ledjima-njihove-alternative","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/4-vezbe-koje-mogu-pogorsati-bol-u-ledjima-njihove-alternative\/","title":{"rendered":"4 ve\u017ebe koje mogu pogor\u0161ati bol u le\u0111ima i njihove alternative"},"content":{"rendered":"

Bolna le\u0111a nas \u010desto spre\u010davaju da treniramo kako treba i dovoljno. Me\u0111utim bilo koji lekar, fizioterapeut ili trener \u0107e nam upravo savetovati ve\u017ebanje kao na\u010din za prevazila\u017eenje bola i ubrzavanje oporavka.\u00a0<\/span><\/p>\n

\n

Izazov je samo u tome da se izbegavaju ve\u017ebe koje mogu pogro\u0161ati bol u le\u0111ima. Ukoliko je ova tegoba akutna, lagane ve\u017ebe poput hodanja \u0107e poja\u010dati cirkulaciju, \u0161to dalje dovodi do bolje prokrvljenosti mesta gde se bol ose\u0107a. To smanjuje upalu koja uzrokuje nelagodnost i poma\u017ee da se ose\u0107amo bolje.\u00a0<\/span><\/p>\n

\n

\n

Nakon intenzivne faze bola, bitno je da se okrenemo ve\u017ebama snage i to grupa mi\u0161i\u0107a koje okru\u017euju mesto bola, a to su gluteus, tetive i stomak. Ovakvi treninzi daju ve\u0107u podr\u0161ku le\u0111ima i smanjuju budu\u0107e pojave bola.<\/span><\/p>\n<\/blockquote>\n

\n

U nastavku su ve\u017ebe koje su rizi\u010dne za ljude koji imaju hroni\u010dne tegobe le\u0111a i bolje opcije za iste:<\/span><\/p>\n

 <\/p>\n

Trbu\u0161njaci<\/b><\/h3>\n

 <\/p>\n

 <\/p>\n

\"\"<\/a>Prelazak sa ravnog le\u017eanja na uspravno sedenje pravi veliki pritisak na ki\u010dmi, a posebno ako nam je trbuh slab. Ukoliko su vam nedovoljno jaki trbu\u0161ni mi\u0161i\u0107i, ovakvom ve\u017ebom \u0107ete sav \u201cposao\u201d prebaciti na donji deo le\u0111a, \u0161to svakako \u017eelite da izbegnete.<\/span><\/p>\n

\n

Radite umesto njih polu-trbu\u0161njake i to one koji okvirno zahvataju ugao od 20 stepeni u odnosu na pod (za razliku obi\u010dnih trbu\u0161njaka gde je ovaj ugao 90%). Na taj na\u010din rade gornji trbu\u0161njaci bez optere\u0107enja na le\u0111ima.\u00a0<\/span><\/p>\n

 <\/p>\n

Mrtvo dizanje<\/b><\/h3>\n

 <\/p>\n

 <\/p>\n

\"\"<\/a>Ova ve\u017eba ja\u010da mi\u0161i\u0107e le\u0111a, ali samo pod uslovom da se izvodi pravilno. Pre\u010desto se de\u0161ava da ljudi u teretanama nabijaju pr\u0161ljenove upravo nepravilnom izvedbom mrtvog dizanja.\u00a0<\/span><\/p>\n

\n

Umesto ove ve\u017ebe bolje je da po\u010detnici rade <\/span>leg press<\/span><\/i> odnosno potisak nogama kojim se ja\u010da gluteus i noge, ali iz jedna\u010dine izbacuje le\u0111a, pa se smanjuje rizik od povreda.<\/span><\/p>\n

 <\/p>\n

Burpiji<\/b><\/h3>\n

 <\/p>\n

 <\/p>\n

\"\"<\/a>Ova fantasti\u010dna ve\u017eba za utro\u0161ak kalorija podrazumeva neprestano spu\u0161tanje u nagib, pa zatim povratak u skok. Izuzetno je popularna, ali trebalo bi da je presko\u010dimo ukoliko imamo bolove u le\u0111ima, pa \u010dak i ako imamo istoriju bolova u le\u0111ima. Tako\u0111e, ukoliko su mi\u0161i\u0107i le\u0111a slabi, ova ve\u017eba zna da napravi problem, pa je treba uvesti tek naknadno ukoliko ste po\u010detnik.<\/span><\/p>\n

\n

\u017delite neku sli\u010dnu ve\u017ebu koja sagoreva masne naslage? Radite intervalni trening visokog intenziteta, odnosno HIIT trening. O vrstama ovih treninga smo pisali nedavno, pa mo\u017eete vi\u0161e detalja pro\u010ditati <\/span>OVDE<\/span><\/a>.<\/span><\/p>\n

 <\/p>\n

Savijanje da bi se dodirnuli prsti na nogama<\/b><\/h3>\n

 <\/p>\n

 <\/p>\n

\"\"<\/a>Ova vrsta istezanja se \u010desto preporu\u010duje ljudima koji imaju bol u le\u0111ima, ali vi\u0161e odma\u017ee nego \u0161to poma\u017ee jer previ\u0161e pritiska stavlja na ki\u010dmu. Treba da imamo na umu da, \u0161to smo stariji, mi\u0161i\u0107i se sami po sebi su\u017eavaju, pa je ova ve\u017eba slo\u017eenija ukoliko sedimo ve\u0107i deo dana. \u0160to su mi\u0161i\u0107i zategnutiji, to \u0107emo ve\u0107i napor morati da ulo\u017eimo da bismo dotakli prste.\u00a0<\/span><\/p>\n

 <\/p>\n

Umesto ovog na\u010dina istezanja isprobajte istezanje le\u0111a na podu. Lezite na pod, podignite noge i uhvatite levo koleno i privucite ka sebi. Isto ponovite sa desnim. Ova ve\u017eba je sigurnija jer smo na zemlji, pa je ki\u010dma u neutralnom polo\u017eaju.<\/span><\/p>\n

\n

U <\/b>FitPass<\/b><\/a> objektima rade stru\u010dnjaci koji \u0107e vas na najbolji na\u010din posavetovati vezano za ispravne ve\u017ebe za le\u0111a, a na vama je da krenete da ih sprovodite i ve\u0107 jednom se re\u0161ite tog bola koji vas mu\u010di.<\/b><\/p>\n

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

Bolna le\u0111a nas \u010desto spre\u010davaju da treniramo kako treba i dovoljno. Me\u0111utim bilo koji lekar, fizioterapeut ili trener \u0107e nam upravo savetovati ve\u017ebanje kao na\u010din za prevazila\u017eenje bola i ubrzavanje oporavka.\u00a0 Izazov je samo u tome da se izbegavaju ve\u017ebe koje mogu pogro\u0161ati bol u le\u0111ima. Ukoliko je ova tegoba akutna, lagane ve\u017ebe poput hodanja […]<\/p>\n","protected":false},"author":2,"featured_media":12923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\n4 ve\u017ebe koje mogu pogor\u0161ati bol u le\u0111ima i njihove alternative | 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\/4-vezbe-koje-mogu-pogorsati-bol-u-ledjima-njihove-alternative\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 ve\u017ebe koje mogu pogor\u0161ati bol u le\u0111ima i njihove alternative | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Bolna le\u0111a nas \u010desto spre\u010davaju da treniramo kako treba i dovoljno. 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