{"id":62864,"date":"2021-09-22T16:18:00","date_gmt":"2021-09-22T14:18:00","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-zmanjsati-poskodbe-in-izboljsati-svoj-trening\/"},"modified":"2023-11-09T12:47:56","modified_gmt":"2023-11-09T12:47:56","slug":"kako-zmanjsati-poskodbe-in-izboljsati-svoj-trening","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-zmanjsati-poskodbe-in-izboljsati-svoj-trening\/","title":{"rendered":"KAKO ZMANJ\u0160ATI PO\u0160KODBE IN IZBOLJ\u0160ATI SVOJ TRENING?"},"content":{"rendered":"\n

Ko si med treningom vzamete dalj\u0161i odmor, se pove\u010da mo\u017enost bole\u010dine in po\u0161kodbe med treningom. Telo se je navadilo po\u010divati \u200b\u200bin vse mi\u0161ice so se sprostile. Seveda potrebujejo le majhen opomnik, da se lahko bolj potrudijo in izgledajo bolje. Ta opomnik je le bole\u010dina.<\/p>\n\n\n\n

Mnogi pa ne morejo prepoznati razlike, kdaj je ta bole\u010dina le stranski u\u010dinek, ki je pokazatelj napredka, in kdaj vodi do po\u0161kodbe. Da bi prepre\u010dili morebitne po\u0161kodbe in dosegli bolj\u0161e rezultate treningov, smo spodaj pripravili nekaj nasvetov:<\/p>\n\n\n\n

1. Pred vadbo se ogrejte<\/span><\/strong><\/p>\n\n\n\n

Vsak trening se mora za\u010deti z ogrevanjem. To telo pripravi na vadbo s pove\u010danjem sr\u010dnega utripa in izbolj\u0161anjem pretoka krvi v mi\u0161ice, kar lahko prepre\u010di po\u0161kodbe.<\/p>\n\n\n\n

Ogrevanje mora obsegati vsaj 5-10 minut lahke kardiovaskularne vadbe za pove\u010danje sr\u010dnega utripa ali pa izvedbo dinami\u010dnega raztezanja, ki vklju\u010duje hitre aktivne gibe v celotnem obsegu gibov, ne da bi pri tem mi\u0161ice ostale v istem polo\u017eaju.<\/p>\n\n\n\n

Ogrevanje zaklju\u010dite z gibi, podbnimi tistimi, ki jih boste izvajali v preostanku vaje, vendar z ni\u017ejo intenzivnostjo in z manj\u0161o obremenitvijo ali brez nje.<\/p>\n\n\n\n

2. Uporabljajte ustrezno opremo<\/span><\/strong><\/p>\n\n\n\n

\u010ce ste nagnjeni k po\u0161kodbam, je \u010das, da se odlo\u010dite za opremo, s katero bodo va\u0161e vadbe varnej\u0161e.<\/p>\n\n\n\n

\u010ce radi trenirate z ute\u017emi, a v\u010dasih pretiravate s te\u017eo na utegi, poskusite s pasom za dvigovanje ute\u017ei, da zmanj\u0161ate obremenitev spodnjega dela hrbta. Tudi, \u010de vam ute\u017ei predstavljajo prevelik izziv, se odlo\u010dite za kettlebelle ali ro\u010dke.<\/span><\/a><\/p>\n\n\n\n

\u010ce pa ste zaradi po\u0161kodbe ali kak\u0161nega drugega razloga razvili strah pred palicami, ute\u017emi in kettlebelli ali pa preprosto nimate prostora za tak\u0161ne pripomo\u010dke, je elasti\u010dni trak za vas odli\u010dna izbira. Obstaja veliko na\u010dinov za uporabo tega rekvizita doma ali povsod, kjer \u017eelite narediti u\u010dinkovit trening, zaradi \u010desar so eden najbolj vsestranskih rekvizitov za vadbo. Poleg tega, da zavzamejo minimalno prostora in so enostavno prenosljivi, vam omogo\u010dajo izvajanje razli\u010dnih vaj.<\/p>\n\n\n\n

\u010ce niste ljubitelj trdih povr\u0161in, ki lahko med treningom povzro\u010dijo modrice in razli\u010dne praske na ko\u017ei, morate le napolniti svojo zalogo opreme s podlogo za vadbo ali <\/span>tatamijem<\/span><\/a>.<\/span> Ne glede na to, ali delate jogo ali samo vaje s telesno te\u017eo, bodo s temi rekviziti vadbe resni\u010dno veselje.<\/p>\n\n\n\n

3. Za\u0161\u010ditite se pred udarci<\/span><\/strong><\/p>\n\n\n\n

\u010ce trenirate borilne ve\u0161\u010dine, je pomembno, da svoje telo za\u0161\u010ditite pred udarci in drugimi po\u0161kodbami z ustrezno opremo<\/span><\/a>. \u010ce \u017eelite ohraniti svoj \u010dudovit nasmeh, poskusite s \u0161\u010ditniki za zobe, po\u0161kodbam glave pa se lahko izognete, \u010de nosite za\u0161\u010ditno \u010delado. Da prepre\u010dite po\u0161kodbe rok, vedno uporabite ustrezne rokavice ali \u010de prijatelja pripravljate na prihajajo\u010di boj, se odlo\u010dite za fokusirje, ki so kot nala\u0161\u010d za prejemanje nebole\u010dih udarcev.<\/p>\n\n\n\n

4. Nosite udobna in raztegljiva obla\u010dila<\/span><\/strong><\/p>\n\n\n\n

\u010ce \u017eelite raz\u0161iriti obseg gibanja, potrebnega za pravilno izvajanje vaj, nosite obla\u010dila, ki ne omejujejo va\u0161ih gibov in tako zmanj\u0161ujejo tveganje za bole\u010dino in po\u0161kodbe. \u0160portna obla\u010dila se morajo s svojimi lastnostmi ujemati z va\u0161im treningom. \u010ce ste dekle, ki se odpravlja na fitnes, so za vas udobne in raztegljive pajkice,  \u0161portni nedr\u010dek ali top<\/span><\/a>, \u010de \u017eelite dose\u010di najbolj\u0161e rezultate. Mo\u0161ki pa se obi\u010dajno odlo\u010dijo za udobne trenirke, kratke hla\u010de in funkcijske majice<\/span><\/a> . Poleg la\u017ejega treninga in izogibanja po\u0161kodbam boste videti odli\u010dno, prav tak\u0161no pa bo tudi va\u0161e po\u010dutje, kar bo za vas dodatna motivacija. ?<\/p>\n\n\n\n

5. Ne pozabite na raztezanje<\/span><\/strong><\/p>\n\n\n\n

Ko kon\u010date s treningom, si vzemite nekaj \u010dasa za raztezanje, da prepre\u010dite mi\u0161i\u010dne kr\u010de po vadbi in jih sprostite, kar zmanj\u0161a tveganje za morebitne po\u0161kodbe. Dr\u017eite dolo\u010den polo\u017eaj 15-30 sekund in se izogibajte nenadnim gibom, ki lahko negativno vplivajo na va\u0161e mi\u0161ice.<\/p>\n\n\n\n

6. Poskusite penasti valj<\/span><\/strong><\/p>\n\n\n\n

Samomasa\u017ea s penastim valj\u010dkom vam lahko pomaga pri okrevanju, lahko pa tudi pove\u010da va\u0161 obseg gibanja. Strokovnjaki ga priporo\u010dajo tudi kot na\u010din za zmanj\u0161anje bole\u010din po vadbi, zaradi \u010desar se pove\u010da pretok krvi v tkiva, ki so bila aktivna med vadbo. Redna in pravilna uporaba penastega valja<\/span><\/a> je odli\u010den na\u010din za pospe\u0161itev okrevanja po vadbi in se je izkazalo za u\u010dinkovito tudi pri prepre\u010devanju po\u0161kodb.<\/p>\n\n\n\n

Poi\u0161\u010dite vse, kar potrebujete za varen trening v Polleo Sportu!<\/span><\/strong><\/p>\n\n\n\n

Zahvaljujo\u010d odli\u010dnim ponudbam na Back 2 Gym<\/span><\/a> poi\u0161\u010dite vse, kar potrebujete za varen in u\u010dinkovit trening v prodajalnah Polleo Sport ali v spletni trgovini. Z velikimi popusti na opremo za fitnes, pripomo\u010dke in obla\u010dila za trening lahko napolnite svoj \u0161portno torbo ali omaro in hkrati sodelujete v nagradni igri<\/span><\/a>, v kateri imate prilo\u017enost osvojiti napravo za veslanje Gymstick GR 6.0 – ergometer, ki bo va\u0161im vadbam omogo\u010dil povsem novo dimenzijo!<\/p>\n","protected":false},"excerpt":{"rendered":"

Ko si med treningom vzamete dalj\u0161i odmor, se pove\u010da mo\u017enost bole\u010dine in po\u0161kodbe med treningom. Telo se je navadilo po\u010divati \u200b\u200bin vse mi\u0161ice so se sprostile. Seveda potrebujejo le majhen opomnik, da se lahko bolj potrudijo in izgledajo bolje. Ta opomnik je le bole\u010dina. Mnogi pa ne morejo prepoznati razlike, kdaj je ta bole\u010dina le […]<\/p>\n","protected":false},"author":3,"featured_media":62865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5966],"tags":[6066,6142,7629,7630,7631],"class_list":["post-62864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-programi-trening-sl","tag-vadba","tag-poskodbe","tag-akcije-sl","tag-nagradna-igra-sl","tag-oprema-sl"],"acf":[],"yoast_head":"\nKAKO ZMANJ\u0160ATI PO\u0160KODBE IN IZBOLJ\u0160ATI SVOJ TRENING? - Building Body<\/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:\/\/building-body.com\/sl\/kako-zmanjsati-poskodbe-in-izboljsati-svoj-trening\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO ZMANJ\u0160ATI PO\u0160KODBE IN IZBOLJ\u0160ATI SVOJ TRENING? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ko si med treningom vzamete dalj\u0161i odmor, se pove\u010da mo\u017enost bole\u010dine in po\u0161kodbe med treningom. Telo se je navadilo po\u010divati \u200b\u200bin vse mi\u0161ice so se sprostile. Seveda potrebujejo le majhen opomnik, da se lahko bolj potrudijo in izgledajo bolje. Ta opomnik je le bole\u010dina. 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