{"id":2983,"date":"2016-07-13T12:16:40","date_gmt":"2016-07-13T10:16:40","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=2983"},"modified":"2016-07-14T19:24:15","modified_gmt":"2016-07-14T17:24:15","slug":"kako-izbeci-povrede-na-treningu","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-izbeci-povrede-na-treningu\/","title":{"rendered":"Kako izbe\u0107i povrede na treningu"},"content":{"rendered":"<p>Napokon \u0161te napravili odluku da zategnete svoje telo i posvetite se zdravom na\u010dinu \u017eivota. Mo\u017eda se ve\u0107 bavite sportom, ali \u017eelite da podignete svoju aktivnost na vi\u0161i nivo. Koji god da je razlog za zapo\u010dinjanje novog programa ve\u017ebanja i pove\u0107anje fizi\u010dke aktivnosti, trebalo bi da se pripremite na adekvatan na\u010din i obratite pa\u017enju na par stvari kako bi izbegli mogu\u0107e povrede na treningu.<\/p>\n<blockquote><p>Do povreda prilikom ve\u017ebanja dolazi usled previ\u0161e ili premalo fizi\u010dke aktivnosti. Nekada je u pitanju ra\u0111enje prave aktivnosti u pogre\u0161no vreme, a \u010desto i odabir pogre\u0161ne aktivnosti za ne\u010diji oblik tela ili mogu\u0107nosti koje ima.<\/p><\/blockquote>\n<p>Pro\u010ditajte nekoliko jednostavnih koraka\u00a0i izbegnite neprijatne povrede koje mo\u017eete ste\u0107i prilikom treniranja.<\/p>\n<h2>Kako izbe\u0107i povrede na treningu<\/h2>\n<h3>Zapo\u010dnite polako<\/h3>\n<p>Preporuka svakog doktora ili stru\u010dnog lica jeste da svaku novu aktivnost zapo\u010dinjete polako.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2992\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404691.jpg\" alt=\"povrede na treningu\" width=\"712\" height=\"353\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404691.jpg 1323w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404691-768x380.jpg 768w\" sizes=\"(max-width: 712px) 100vw, 712px\" \/><\/p>\n<p>Nemojte forsirati svoje telo i organizam u nadi da \u0107ete na taj na\u010din posti\u0107i bolje rezultate. Nepa\u017enja i brzopletost je naj\u010de\u0161\u0107i uzrok povreda prilikom treniranja, zato dajte malo vremena svom telu da se upozna sa novim programom treninga i svom organizmu da se privikne na promenu.<\/p>\n<h3>Zagrevanje i Hla\u0111enje<\/h3>\n<p>Svaki trening bi trebalo da zapo\u010dnete laganim zagrevanjem i da zavr\u0161ite hla\u0111enjem, tj odmorom mi\u0161i\u0107a.<\/p>\n<p>Zagrevanje mi\u0161i\u0107a i celokupnog tela pripremi\u0107e telo za nastupaju\u0107e kretnje. Postepeno \u0107e ubrzati sr\u010dani puls i opustiti mi\u0161i\u0107e i zglobove.<br \/>\nNekoliko na\u010dina za pravilno zagrevanje:<\/p>\n<ul>\n<li>Vo\u017enja bicikla<\/li>\n<li>Preskakanje vija\u010de<\/li>\n<li>Lagano tr\u010danje tj d\u017eogiranje 5 do 10 minuta<\/li>\n<\/ul>\n<p>Hla\u0111enje mi\u0161i\u0107a nakon ve\u017ebanja je od velike va\u017enosti jer \u0107e spustiti sr\u010dani puls na normalni ritam.<br \/>\nDovoljno je da krenete sa laganim d\u017eogingom na traci koji \u0107ete postepeno usporavati da biste na kraju zavr\u0161ili sporim hodom. Hla\u0111enje mi\u0161i\u0107a i spu\u0161tanje sr\u010danog ritma bi trebalo da traje od 5 do 15 minuta (u zavisnosti od visine intenziteta prethodnog ve\u017ebanja).<\/p>\n<h3>Istezanje mi\u0161i\u0107a<\/h3>\n<p>Ve\u017ebe istezanja su nepravedno zanemarene i od strane po\u010detnika, ali i od iskusnih ve\u017eba\u010da.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-2989\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468403247.jpg\" alt=\"povrede na treningu\" width=\"800\" height=\"500\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468403247.jpg 800w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468403247-768x480.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Njihova va\u017enost je nemerljiva: pove\u0107avaju fleksibilnost i mobilnost zglobova, pobolj\u0161avaju cirkulaciju, redukuju stres\u00a0i \u0161tetne produkte iz krvi i, \u0161to je najbitnije, smanjuju mogu\u0107nost povreda prilikom treniranja.<\/p>\n<p>Preporu\u010dljivo je lagano istezanje prilikom zagrevanja mi\u0161i\u0107a za trening, a smatra se neophodnim nakon sportskog treninga. Istezanjem \u0107ete pove\u0107ati amplitudu pokreta u zglobovima i na taj na\u010din smanjiti mogu\u0107nost povrede ligamenata, tetiva i mi\u0161i\u0107a. Uz to, istezanje povoljno uti\u010de na oporavak tela nakon ve\u0107 nastale povrede, ali i mi\u0161i\u0107a nakon treninga.<\/p>\n<h3>Prikladno obla\u010denje<\/h3>\n<p>Nosite komotnu, udobnu ode\u0107u u kojoj \u0107ete mo\u0107i slobodno da se kre\u0107ete i koja \u0107e omogu\u0107iti da se znoj elimini\u0161e sa povr\u0161ine ko\u017ee. Ukoliko volite da tr\u010dite, postarajte se da obu\u0107a bude udobna. Ukoliko vozite rolere ili bicikl, obavezno nosite za\u0161titnu opremu.<\/p>\n<h3><strong>Dobra hidratacija\u00a0<\/strong><\/h3>\n<p>Voda doprinosi odr\u017eavanju normalne telesne temperature i hladi mi\u0161i\u0107e koji se napre\u017eu. Odr\u017ea\u0107e va\u0161 organizam u optimalnom stanju i odr\u017eati vitalnost.<\/p>\n<p>Preporu\u010deni dnevni unos te\u010dnosti je oko 2l. Me\u0111utim, redovnim ve\u017eba\u010dima pogotovo u letnjim mesecima se preporu\u010duje bar 3, 5 &#8211; 4l te\u010dnosti dnevno.<\/p>\n<p>Pro\u010ditaj vi\u0161e: <span style=\"color: #ff6600;\"><em><strong><a style=\"color: #ff6600;\" href=\"https:\/\/fitpass.rs\/blog\/2015\/08\/20\/znacaj-dobre-hidratacije\/\" target=\"_blank\">Zna\u010daj dobre hidratacije<\/a><\/strong><\/em><\/span><\/p>\n<h3>Svarite hranu<\/h3>\n<p>Pustite hranu da se svari.\u00a0Sa\u010dekajte dva do tri sata posle uzimanja obilnog obroka pre nego \u0161to zapo\u010dnete aktivnost.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2994\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404878.jpg\" alt=\"povrede na treningu\" width=\"660\" height=\"435\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404878.jpg 1000w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404878-768x506.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/07\/tuxpi.com_.1468404878-265x174.jpg 265w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/p>\n<p>Varenje usmerava krv prema sistemu za varenje i odvla\u010di je od srca.<\/p>\n<p>Nakon fizi\u010dke aktivnosti pri\u010dekajte da se organizam vrati u regularni ritam, a zatim pojedite zdrav i izbalansirani obrok prema va\u0161im potrebama.<\/p>\n<h3>Konsultacija sa profesionalcem<\/h3>\n<p>Pre nego \u0161to zapo\u010dnete sa dizanjem tegova ili bilo kakvom novom fizi\u010dkom aktivno\u0161\u0107u, konsultujte se sa profesionalcem.<\/p>\n<p>Sigurno \u0107ete u blizini prona\u0107i personalnog trenera ili drugu stru\u010dnu osobu koja \u0107e vam pokazati pravilan na\u010din izvo\u0111enja ve\u017ebi, a verovatno i napraviti program treninga (nekada i ishrane!) kako biste adekvatno ve\u017ebali, izbegli mogu\u0107nost povrede i ostvarili potpuni efekat ve\u017ebi.<\/p>\n<h3>Bez preterivanja!<\/h3>\n<p><strong>Prepoznajte znake upozorenja<\/strong>!\u00a0Odmah potra\u017eite pomo\u0107 u slede\u0107im slu\u010dajevima:<\/p>\n<ul>\n<li>stezanje u grudima<\/li>\n<li>veoma ote\u017eano disanje<\/li>\n<li>bol u grudima, rukama ili vilici, \u010desto na levoj strani<\/li>\n<li>brz, nepravilan rad srca<\/li>\n<li>o\u0161amu\u0107enost, nesvestica ili mu\u010dnina u stomaku<\/li>\n<\/ul>\n<p>Umerena aktivnost ne bi trebalo da izazove nikakvu neprijatnost. Disanje mo\u017ee da se ubrza i trebalo bi da se ose\u0107ate kao pri obavljanju nekog uobi\u010dajenog posla. Ipak, ne bi trebalo da ose\u0107ate bol i iscrpljenost.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Napokon \u0161te napravili odluku da zategnete svoje telo i posvetite se zdravom na\u010dinu \u017eivota. Mo\u017eda se ve\u0107 bavite sportom, ali \u017eelite da podignete svoju aktivnost na vi\u0161i nivo. Koji god da je razlog za zapo\u010dinjanje novog programa ve\u017ebanja i pove\u0107anje fizi\u010dke aktivnosti, trebalo bi da se pripremite na adekvatan na\u010din i obratite pa\u017enju na par [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2985,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako izbe\u0107i povrede na treningu | 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-na-treningu\/\" \/>\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 na treningu | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Napokon \u0161te napravili odluku da zategnete svoje telo i posvetite se zdravom na\u010dinu \u017eivota. 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