{"id":68198,"date":"2017-01-05T11:18:26","date_gmt":"2017-01-05T10:18:26","guid":{"rendered":"https:\/\/bb.dwizards.dev\/priprave-na-smucarsko-sezono\/"},"modified":"2023-10-06T16:38:23","modified_gmt":"2023-10-06T16:38:23","slug":"priprave-na-smucarsko-sezono","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/","title":{"rendered":"PRIPRAVE NA SMU\u010cARSKO SEZONO"},"content":{"rendered":"<p>Nekateri ste se letos \u017ee podali na bele strmine, drugi na svojo prilo\u017enost \u0161e \u010dakate. V vsakem primeru se je dobro vsaj na prve spuste malo pripraviti, saj je smu\u010danje oziroma deskanje na snegu specifi\u010den \u0161port, gibanje, ki ga med letom sicer ne izvajamo ravno pogosto in hitro lahko staknemo po\u0161kodbo, ki nam zagreni preostanek sezone.<\/p>\n<p>Na udaru so predvsem noge, torej mi\u0161ice in sklepi spodnjih udov. Zelo pogoste po\u0161kodbe na smu\u010di\u0161\u010dih so tiste, ki prizadenejo kolena ali celo gle\u017enje.<\/p>\n<p>&nbsp;<\/p>\n<h5>Preventiva obstaja, zato jo uporabljajmo!<\/h5>\n<p>&nbsp;<\/p>\n<p>Za smu\u010darje so v prvi vrsti pomembne mo\u010dne <strong>sprednje stegenske mi\u0161ice<\/strong>, saj z njimi stabiliziramo in okrepimo vpetost kolena. Sile pri smu\u010danju in deskanju so na koleno zelo velike, kolenski sklep pa je ob\u010dutljiv, zato je skrb za mo\u010dne stegenske mi\u0161ice zelo pomembna. Seveda ne gre pozabiti tudi na <strong>zadnjo lo\u017eo oziroma zadnje stegenske mi\u0161ice<\/strong> in <strong>gluteuse<\/strong>. O krepitvi gluteusov smo veliko povedali \u017ee v <a href=\"http:\/\/www.buildingbody.si\/21-dni-za-cvrsto-zadnjico-uvod\/\">21<\/a>&#8211;<a href=\"http:\/\/www.buildingbody.si\/21-dni-za-cvrsto-zadnjico-1-del\/\">dnevnem<\/a> <a href=\"http:\/\/www.buildingbody.si\/21-dni-za-cvrsto-zadnjico-2-del\/\">izzivu<\/a> in vaje, ki ste jih izvajali tam, lahko uporabite tudi za pripravo na zimo. O njih se ne govori toliko, a tudi <strong>zunanje in notranje stegenske mi\u0161ice<\/strong> so izrednega pomena, saj vam bodo ob morebitnem zdrsu na ledu, pomagale zadr\u017eati noge v pravilnem polo\u017eaju, poleg tega pa se bodo te\u017eje po\u0161kodovale, \u010de so okrepljene. Nenazadnje pa je eden glavnih akterjev za dobro smuko tudi na\u0161 <strong>trup, s trebu\u0161nimi in hrbtnimi mi\u0161icami<\/strong>, ki poskrbi za stabilizacijo in pravilno dr\u017eo zgornjega dela telesa.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Nekaj vaj, ki vam bo pri\u0161lo prav:<\/strong><\/h4>\n<ul>\n<li><a href=\"http:\/\/www.buildingbody.si\/?s=po%C4%8Dep\">Po\u010dep<\/a> <em>(\u0161e bolje bo, \u010de ga izvajate na <a href=\"https:\/\/polleosport.si\/search\/?search=pol%C5%BEoga\">pol \u017eogi<\/a>)<\/em><\/li>\n<li>Izpadni korak na mestu<\/li>\n<li>Odmik in primik noge<\/li>\n<li>Plank in plezalec <em>(mountain climber),<\/em> ki bosta okrepila va\u0161 trup<\/li>\n<li>Vaja za zadnjo lo\u017eo na <a href=\"https:\/\/polleosport.si\/search\/?search=trena%C5%BEer\">trena\u017eerju <\/a>ali s \u0161vicarsko \u017eogo<\/li>\n<\/ul>\n<p>Vsako vajo izvajajte 30s, s 30s pavze, 4 kroge. Nato nadaljujte z naslednjo. Seveda lahko vklju\u010dite \u0161e druge vaje, ki krepijo mi\u0161ice nog in trupa, ne pozabite pa \u0161e na kak\u0161no vajo za roke oziroma ramenski obro\u010d.<\/p>\n<p>\u010ceprav se je zaradi navdu\u0161enja te\u017eko zadr\u017eati, ko smo enkrat v polni opremi za na smu\u010di, vseeno poskrbite za ogrete sklepe preden se podate na premierno vo\u017enjo. S tem si boste zagotovili dolgo in lepo smu\u010darsko sezono, brez nepotrebnih po\u0161kodb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nekateri ste se letos \u017ee podali na bele strmine, drugi na svojo prilo\u017enost \u0161e \u010dakate. V vsakem primeru se je dobro vsaj na prve spuste malo pripraviti, saj je smu\u010danje oziroma deskanje na snegu specifi\u010den \u0161port, gibanje, ki ga med letom sicer ne izvajamo ravno pogosto in hitro lahko staknemo po\u0161kodbo, ki nam zagreni preostanek [&hellip;]<\/p>\n","protected":false},"author":134,"featured_media":68200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[],"class_list":["post-68198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PRIPRAVE NA SMU\u010cARSKO SEZONO - 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\/priprave-na-smucarsko-sezono\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PRIPRAVE NA SMU\u010cARSKO SEZONO - Building Body\" \/>\n<meta property=\"og:description\" content=\"Nekateri ste se letos \u017ee podali na bele strmine, drugi na svojo prilo\u017enost \u0161e \u010dakate. V vsakem primeru se je dobro vsaj na prve spuste malo pripraviti, saj je smu\u010danje oziroma deskanje na snegu specifi\u010den \u0161port, gibanje, ki ga med letom sicer ne izvajamo ravno pogosto in hitro lahko staknemo po\u0161kodbo, ki nam zagreni preostanek [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/ustvarjenizagibanje\/?fref=ts\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-05T10:18:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:38:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2017\/01\/49293953_l.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Elena Jurman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elena Jurman\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/\"},\"author\":{\"name\":\"Elena Jurman\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/99486a1d38dbec5e1c05c4eb49bf8357\"},\"headline\":\"PRIPRAVE NA SMU\u010cARSKO SEZONO\",\"datePublished\":\"2017-01-05T10:18:26+00:00\",\"dateModified\":\"2023-10-06T16:38:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/\"},\"wordCount\":402,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Programi\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/\",\"url\":\"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/\",\"name\":\"PRIPRAVE NA SMU\u010cARSKO SEZONO - 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Ta ji je vedno predstavljal sprostitev, skrb za telo in kvalitetno pre\u017eivljanje prostega \u010dasa. Zaradi ljubezni do \u0161porta in gibanja nasploh se je odlo\u010dila za \u0161tudij aplikativne kineziologije, kjer izpopolnjuje svoje znanje o gibanju, v prostem \u010dasu pa rada zaide v fitnes, bazen ali obuje teka\u0161ke copate. Njeno poslanstvo je, da ljudem prena\u0161a svoje znanje ter jih ozave\u0161\u010da o pomenu zdravega in aktivnega \u017eivljenjskega sloga.\",\"sameAs\":[\"http:\/\/www.ustvarjenizagibanje.si\",\"https:\/\/www.facebook.com\/ustvarjenizagibanje\/?fref=ts\"],\"url\":\"https:\/\/building-body.com\/sl\/author\/elena-jurman\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"PRIPRAVE NA SMU\u010cARSKO SEZONO - Building Body","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/building-body.com\/sl\/priprave-na-smucarsko-sezono\/","og_locale":"sl_SI","og_type":"article","og_title":"PRIPRAVE NA SMU\u010cARSKO SEZONO - Building Body","og_description":"Nekateri ste se letos \u017ee podali na bele strmine, drugi na svojo prilo\u017enost \u0161e \u010dakate. 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Ta ji je vedno predstavljal sprostitev, skrb za telo in kvalitetno pre\u017eivljanje prostega \u010dasa. Zaradi ljubezni do \u0161porta in gibanja nasploh se je odlo\u010dila za \u0161tudij aplikativne kineziologije, kjer izpopolnjuje svoje znanje o gibanju, v prostem \u010dasu pa rada zaide v fitnes, bazen ali obuje teka\u0161ke copate. 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