{"id":13304,"date":"2021-01-13T16:39:27","date_gmt":"2021-01-13T14:39:27","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13304"},"modified":"2021-01-13T16:39:27","modified_gmt":"2021-01-13T14:39:27","slug":"kako-da-vezbamo-na-otvorenom-tokom-snezne-sezone","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-da-vezbamo-na-otvorenom-tokom-snezne-sezone\/","title":{"rendered":"Kako da ve\u017ebamo na otvorenom tokom sne\u017ene sezone?"},"content":{"rendered":"

Ukoliko preferiramo ve\u017ebanje napolju, ovo hladno vreme zna da nam totalno pokvari planove. To \u0161to smo mokri od snega i znoja ispod debelih slojeva ode\u0107e, klizanje na zale\u0111enim povr\u0161inama, vetar i nedovoljna hidratacija uzorkovana zimom, samo su neki od izazova koji su pred nama kada je temperatura oko nule ili u minusu.<\/span><\/p>\n

\n

Uprkos svemu gore navedenom, ve\u017ebanje na otvorenom zimi i dalje mo\u017ee biti blagotvorno i prijatno po na\u0161 organizam. Evo 8 razloga kako to da izvedemo:<\/span><\/p>\n

 <\/p>\n

I<\/h3>\n

Problem:<\/b> gubljenje telesne toplote<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> obucite suvu ode\u0107u (ne samo toplu)<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Voda je jedan od najefikasnijih provodnika toplote, \u0161to zna\u010di da pomera toplotu iz podru\u010dja najvi\u0161e koncentracije u ona sa najni\u017eom. To prakti\u010dno zna\u010di da ukoliko ste mokri ili se znojite zimi, ve\u0107i je rizik od gubitka telesne toplote, jer je voda iz tela izvodi u vazduh.<\/span><\/p>\n

\n

Kako bi se ovo spre\u010dilo, potrebno je nositi za\u0161titnu opremu koja \u0161titi od vlage, a to su naj\u010de\u0161\u0107e materijali poput najlona i poliestera. Tokom zimskih meseci jako je va\u017eno izbegavati pamuk jer \u010dini da dodatno gubimo toplotu.<\/span><\/p>\n

 <\/p>\n

II<\/h3>\n

Problem: <\/b>prevru\u0107e nam je ispod sve te ode\u0107e<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> staro dobro slojevito obla\u010denje<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Tokom zagrevanja i po\u010detka ve\u017ebanja, sigurno \u0107e vam biti potebno vi\u0161e slojeva garderobe kako bi vam bilo toplo. Posle nekog trenutka, budu\u0107i da je zimska ode\u0107a glomazna i topla, ima\u0107ete potrebu da se oslobodite jednog sloja. Jednostavno skinite jaknu i zave\u017eite je oko struka i nastavite sa ve\u017ebanjem.<\/span><\/p>\n

 <\/p>\n

IV<\/h3>\n

Problem:<\/b> lo\u0161a vidljivost usled mraka i padavina<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje: <\/b>no\u0161enje svetlih ili neon boja<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Zimi je vreme takvo da smanjuje vidljivost, kako voza\u010dima, tako i pe\u0161acima, a sun\u010deva svetlost kra\u0107e traje. Re\u0161enje je da nosite svetla za bicikl ili svetle boje ode\u0107e kako ne bi dolazilo do nezgoda.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

V<\/h3>\n

Problem:<\/b> ne ose\u0107amo prste na rukama i stopalima<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> za\u0161titna oprema<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Odr\u017eavanje toplote u ekstremitetima je od izuzetne va\u017enosti, pa nam je potrebna dodatna i pa\u017eljivo odabrana oprema pogotovo zimi. Bitno je da odaberemo vodootpornu obu\u0107u i donje delove koji su stegnuti oko \u010dlanaka, kao i rukavice u znatno hladnijim vremenima.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

VI<\/h3>\n

Problem:<\/b> hladno\u0107a na u\u0161ima, licu, ustima, nosu\u2026<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> pokrijte ih<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Kada je napolju hladno, napori na\u0161eg tela usmeravaju se ka odr\u017eavanju toplote vitalnih organa. To zna\u010di da je manje krvi usmereno ka ekstremitetima i ko\u017ei, \u0161to dalje implicira da nam je hladno upravo na tim mestima.\u00a0<\/span><\/p>\n

\n

\u0160to se ti\u010de za\u0161tita za glavu, tu su kape, mufovi za u\u0161i, trake; onda \u0161alovi i marame za donji deo lica i vrat; nao\u010dare za za\u0161titu od padavina i bolji pregled.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

VII<\/h3>\n

Problem:<\/b> ne pije nam se voda<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> hidrirajte se \u010dak i kad vam nije do toga<\/span><\/i><\/p>\n

 <\/p>\n

Tokom hladnih, zimskih meseci obi\u010dno ne ose\u0107amo \u017ee\u0111 kao i ina\u010de, ali to ne zna\u010di da ne treba da unosimo vodu. Kako bismo se ovog pridr\u017eavali, mo\u017eemo poneti vodu sobne temperature sa sobom ili je \u010dak i zagrejati kako bi se kasnije postepeno hladila. S druge strane, mo\u017eemo popiti dovoljnu koli\u010dinu pre i posle ve\u017ebanja napolju sve dokle ne ve\u017ebamo du\u017ee od 90 minuta. Voda sa ukusima ili sportski napici mogu pospe\u0161iti unos te\u010dnosti u hladnim mesecima.<\/span><\/p>\n

 <\/p>\n

VIII<\/h3>\n

Problem: <\/b>borba sa vetrom<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje:<\/b> idite uz vetar<\/span><\/i><\/p>\n

 <\/p>\n

\u0160to ste vi\u0161e oznojeniji ve\u0107a je verovatno\u0107a da izgubite toplotu, a na ovaj na\u010din je manje gubite tokom d\u017eogiranja.<\/span><\/p>\n

 <\/p>\n

IX<\/h3>\n

Problem: <\/b>uko\u010denost tela<\/span><\/i><\/p>\n

 <\/p>\n

Re\u0161enje: <\/b>ne propu\u0161tajte zagrevanje na po\u010detku i istezanje na kraju<\/span><\/i><\/p>\n

 <\/p>\n

\"\"<\/a>Telu je potrebno vreme da se prilagodi hladno\u0107i, a zatim da se vrati u stanje mirovanja. Pre treninga zagrevajte se izme\u0111u 5 i 10 minuta izvode\u0107i dinami\u010dko zagrevanje koje uklju\u010duje lagane kardio ve\u017ebe kao i ve\u017ebe za mobilizaciju zglobova.\u00a0<\/span><\/p>\n

 <\/p>\n

Primer:<\/b><\/p>\n

 <\/p>\n

Minut visokih podizanja kolena<\/span><\/p>\n

20 iskoraka u stranu<\/span><\/p>\n

20 skokova sa rukama i nogama u stranu (tzv. Jumping jacs)<\/span><\/p>\n

\n

Kada zavr\u0161ite trening, izdvojte nekoliko minuta za istezanje mi\u0161i\u0107a, a odmah nakon toga presvucite mokru ode\u0107u. Ukoliko ste radili ve\u017ebe otpora, mo\u017eete uklju\u010diti lagani kardio od 10ak minuna na kraju.<\/span><\/p>\n

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

Ukoliko preferiramo ve\u017ebanje napolju, ovo hladno vreme zna da nam totalno pokvari planove. To \u0161to smo mokri od snega i znoja ispod debelih slojeva ode\u0107e, klizanje na zale\u0111enim povr\u0161inama, vetar i nedovoljna hidratacija uzorkovana zimom, samo su neki od izazova koji su pred nama kada je temperatura oko nule ili u minusu. Uprkos svemu gore […]<\/p>\n","protected":false},"author":2,"featured_media":13315,"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 da ve\u017ebamo na otvorenom tokom sne\u017ene sezone? | 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-da-vezbamo-na-otvorenom-tokom-snezne-sezone\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako da ve\u017ebamo na otvorenom tokom sne\u017ene sezone? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ukoliko preferiramo ve\u017ebanje napolju, ovo hladno vreme zna da nam totalno pokvari planove. 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