{"id":21965,"date":"2025-12-02T13:19:25","date_gmt":"2025-12-02T11:19:25","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=21965"},"modified":"2025-12-02T13:19:35","modified_gmt":"2025-12-02T11:19:35","slug":"skijanje","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/skijanje\/","title":{"rendered":"\u2744\ufe0f Otvaranje ski sezone: Kako da se pripremite za skijanje"},"content":{"rendered":"\n<p>Skijanje izgleda kao \u010dist u\u017eitak \u2014 ali iza svakog laganog spusta stoje jaki mi\u0161i\u0107i nogu, dobar core, stabilni zglobovi i solidna kondicija. Da bi ski vikend ili odmor pro\u0161ao bez povreda (i bez upale mi\u0161i\u0107a koja traje tri dana), va\u017eno je da se pripremite nekoliko nedelja pre prve staze.<\/p>\n\n\n\n<p>U nastavku su klju\u010dni koraci kako da oja\u010date telo, smanjite rizik od povreda i spremni do\u010dekate sneg, uz predloge disciplina koje ve\u0107 imate dostupne kroz Fitpass.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f\u200d\u2640\ufe0f 1. Kako da se pripremite za skijanje \u2013 ve\u017ebanjem i pametnom rutinom<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Oja\u010dajte noge \u2013 va\u0161 glavni \u201cmotor\u201d na stazi<\/strong><\/h3>\n\n\n\n<p>Najve\u0107e optere\u0107enje na skijanju trpe butine, gluteusi i listovi. Fokusirajte se na:<\/p>\n\n\n\n<ul>\n<li>\u010du\u010dnjeve i iskorake<\/li>\n\n\n\n<li>bugarski iskorak (odli\u010dan za stabilnost)<\/li>\n\n\n\n<li>step-up ve\u017ebe<\/li>\n\n\n\n<li>podizanje na prste<\/li>\n\n\n\n<li>rad sa trakom (lateralan korak za ja\u010de kukove)<\/li>\n<\/ul>\n\n\n\n<p><strong>Fitpass discipline koje poma\u017eu:<\/strong><\/p>\n\n\n\n<ul>\n<li><em>T<a href=\"https:\/\/fitpass.rs\/objekti?discipline=teretana\" target=\"_blank\" rel=\"noreferrer noopener\">eretane<\/a> i <a href=\"https:\/\/fitpass.rs\/objekti?discipline=funkcionalni-trening\" target=\"_blank\" rel=\"noreferrer noopener\">funkcionalni treninzi<\/a><\/em> \u2192 idealni za ja\u010danje nogu i izdr\u017eljivosti<\/li>\n\n\n\n<li><em><a href=\"https:\/\/fitpass.rs\/objekti?discipline=pilates\" target=\"_blank\" rel=\"noreferrer noopener\">Pilates<\/a><\/em> \u2192 aktivira duboke mi\u0161i\u0107e, ja\u010da stabilizatore<\/li>\n\n\n\n<li><em>Bootcamp i HIIT<\/em> \u2192 simuliraju intenzitet ski vo\u017enje<\/li>\n\n\n\n<li><em>Cycling \/ Indoor bike<\/em> \u2192 ja\u010da kvadricepse bez optere\u0107enja zglobova<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Oja\u010dajte core \u2013 najbolja prevencija povreda le\u0111a i kolena<\/strong><\/h3>\n\n\n\n<p>Jak core zna\u010di bolju kontrolu pokreta i manju \u0161ansu da se \u201cizvrtite\u201d pri padu. Ubacite:<\/p>\n\n\n\n<ul>\n<li>plank i varijante (side plank, low plank)<\/li>\n\n\n\n<li>mrtve bube (dead bug)<\/li>\n\n\n\n<li>bird-dog<\/li>\n\n\n\n<li>ve\u017ebe za donja le\u0111a i gluteuse<\/li>\n<\/ul>\n\n\n\n<p><strong>Fitpass discipline koje poma\u017eu:<\/strong><\/p>\n\n\n\n<ul>\n<li><em>Pilates reformer<\/em><\/li>\n\n\n\n<li><em><a href=\"https:\/\/fitpass.rs\/objekti?discipline=joga\" target=\"_blank\" rel=\"noreferrer noopener\">Yoga<\/a> (vinyasa ili hatha)<\/em><\/li>\n\n\n\n<li><em>Core &amp; Abs specijalni treninzi<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rad na ravnote\u017ei \u2013 klju\u010dna stvar za skijanje<\/strong><\/h3>\n\n\n\n<p>Ravnote\u017ea i propriocepcija spre\u010davaju povrede sko\u010dnog zgloba i kolena.<br>Ve\u017ebajte:<\/p>\n\n\n\n<ul>\n<li>stajanje na jednoj nozi<\/li>\n\n\n\n<li>bosu ve\u017ebe (skokovi, \u010du\u010dnjevi, balans)<\/li>\n\n\n\n<li>rotacije trupa uz zadr\u017eavanje stabilnosti<\/li>\n<\/ul>\n\n\n\n<p><strong>Fitpass discipline koje poma\u017eu:<\/strong><\/p>\n\n\n\n<ul>\n<li><em>Balance &amp; Mobility treninzi<\/em><\/li>\n\n\n\n<li><em>Yoga<\/em><\/li>\n\n\n\n<li><em>Functional &amp; Stability workouts<\/em><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kondicija \u2013 da ne \u201cizduvate\u201d na pola staze<\/strong><\/h3>\n\n\n\n<p>Skijanje je izdr\u017eljivost + eksplozivni pokret.<br>Najbolje pripreme su:<\/p>\n\n\n\n<ul>\n<li>tr\u010danje, brzo hodanje<\/li>\n\n\n\n<li>cycling<\/li>\n\n\n\n<li>HIIT treninzi 2\u20133 puta nedeljno<\/li>\n<\/ul>\n\n\n\n<p><strong>Fitpass discipline koje poma\u017eu:<\/strong><\/p>\n\n\n\n<ul>\n<li><em>Cardio zone u teretanama<\/em><\/li>\n\n\n\n<li><em>Cycling studiji<\/em><\/li>\n\n\n\n<li><em>HIIT programi<\/em><\/li>\n<\/ul>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DRkDwVljQyM\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/DRkDwVljQyM\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Luka Jovanovi\u0107 Kalu \ud83c\udf34\ud83d\udcaa\ud83c\udffe\ud83d\ude01\ud83e\udd19\ud83c\udffe\ud83c\udf34 (@easy.kalou)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfd4\ufe0f 2. Kad stignete na planinu \u2013 Fitpass Klub popusti za skija\u0161e<\/h2>\n\n\n\n<p>Kad ste ve\u0107 spakovali opremu i stigli na planinu, <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fitpass<\/a> vam donosi nekoliko lepih zimskih pogodnosti koje \u0107e va\u0161 boravak u\u010diniti kvalitetnijim i povoljnijim.<\/p>\n\n\n\n<p>U decembru kroz <strong>Fitpass Klub<\/strong> mo\u017eete iskoristiti:<\/p>\n\n\n\n<ul>\n<li><strong><a href=\"https:\/\/fitpass.rs\/blog\/vip-casa-club-spa-pogodnosti-za-fitpass-korisnike\/\" target=\"_blank\" rel=\"noreferrer noopener\">VIP Casa Club Spa pogodnosti<\/a><\/strong> \u2013 savr\u0161eno za odmor mi\u0161i\u0107a izme\u0111u dva dana na snegu<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/fitpass.rs\/blog\/eksluzivni-popusti-u-luksuznom-viceroy-hotelu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ekskluzivne popuste u luksuznom Viceroy hotelu<\/a><\/strong> \u2013 za sve koji \u017eele premium boravak na Kopaoniku<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/fitpass.rs\/blog\/skijaj-sa-olimpijkom-sa-10-popusta-uz-fitpass\/\" target=\"_blank\" rel=\"noreferrer noopener\">Popust za \u0161kolu skijanja<\/a><\/strong> \u2013 fenomenalna prilika da unapredite tehniku i sigurnije se vratite na stazu<\/li>\n<\/ul>\n\n\n\n<p>Ovo su ponude koje zimski odmor podi\u017eu na vi\u0161i nivo \u2014 vi\u0161e u\u017eivanja, manje tro\u0161kova.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfc2 3. Fitpass na Zlatiboru \u2013 ve\u017ebajte i na planini<\/h2>\n\n\n\n<p>Za sve koji idu na Zlatibor, dobra vest je da Fitpass mo\u017eete nastaviti da koristite i na odmoru. Na raspolaganju su vam <strong><a href=\"https:\/\/fitpass.rs\/objekti?city=zlatibor\" target=\"_blank\" rel=\"noreferrer noopener\">dva Fitpass objekta<\/a><\/strong> na Zlatiboru, tako da mo\u017eete:<\/p>\n\n\n\n<ul>\n<li>odraditi aktivaciju pre skija\u0161kog dana,<\/li>\n\n\n\n<li>istegnuti se nakon vi\u0161esatne vo\u017enje,<\/li>\n\n\n\n<li>ili jednostavno nastaviti regularan trening dok u\u017eivate na planini.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Priprema za skijanje nije komplikovana \u2014 treba samo malo doslednosti. Ulo\u017eite par nedelja u ja\u010danje nogu, core-a, ravnote\u017ee i kondicije i na planini \u0107ete u\u017eivati du\u017ee, sigurnije i bez povreda. A uz <a href=\"https:\/\/fitpass.rs\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fitpass<\/a> popuste, pogodnosti i objekte na planinama, zimska sezona nikad nije izgledala bolje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skijanje izgleda kao \u010dist u\u017eitak \u2014 ali iza svakog laganog spusta stoje jaki mi\u0161i\u0107i nogu, dobar core, stabilni zglobovi i solidna kondicija. Da bi ski vikend ili odmor pro\u0161ao bez povreda (i bez upale mi\u0161i\u0107a koja traje tri dana), va\u017eno je da se pripremite nekoliko nedelja pre prve staze. U nastavku su klju\u010dni koraci kako [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[20,15,17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u2744\ufe0f Otvaranje ski sezone: Kako da se pripremite za skijanje | 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\/skijanje\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u2744\ufe0f Otvaranje ski sezone: Kako da se pripremite za skijanje | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Skijanje izgleda kao \u010dist u\u017eitak \u2014 ali iza svakog laganog spusta stoje jaki mi\u0161i\u0107i nogu, dobar core, stabilni zglobovi i solidna kondicija. Da bi ski vikend ili odmor pro\u0161ao bez povreda (i bez upale mi\u0161i\u0107a koja traje tri dana), va\u017eno je da se pripremite nekoliko nedelja pre prve staze. 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