{"id":6745,"date":"2023-09-28T17:36:19","date_gmt":"2023-09-28T15:36:19","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=6745"},"modified":"2023-09-28T17:36:19","modified_gmt":"2023-09-28T15:36:19","slug":"zagrijavanje-i-istezanje-krucijalni-dio-svakog-trkackog-treninga","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2023\/09\/zagrijavanje-i-istezanje-krucijalni-dio-svakog-trkackog-treninga\/","title":{"rendered":"Zagrijavanje i istezanje \u2013 krucijalni dio svakog trka\u010dkog treninga"},"content":{"rendered":"<div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ln3bzaaq-73e9ef59627288a78ebf4cf68e013aeb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-csu50f-5ec2706ebe977f90c7772ef94bc5bd4a av_one_full avia-builder-el-0 el_before_av_one_full avia-builder-el-first first flex_column_div \">\n<section class=\"av_textblock_section av-llqhz2d1-f07a8b7568f85f0970ff8a6cbf9c0a86\">\n<div class=\"avia_textblock\">\n<p>Tr\u010danje je zadnjih godina postala izuzetno popularna fizi\u010dka aktivnost. Kako i ne bi, kada sa sobom nosi brojne benefite. Tr\u010danje predstavlja izvrstan na\u010din za pobolj\u0161anje zdravlja kardiovaskularnog sistema. Sagorijeva kalorije te je zbog toga odli\u010dan odabir za sve one koji se \u017eele rije\u0161iti vi\u0161ka kilograma, ali i one koji \u017eele odr\u017eavati svoju kila\u017eu. Ova vrsta treninga ja\u010da mi\u0161i\u0107e, pozitivno djeluje na izdr\u017eljivost cijelog tijela i lu\u010di hormoni sre\u0107e. Kada na sve to jo\u0161 nadodamo da su nam za kvalitetan i efikasan trening potrebne samo majica, hla\u010de i kvalitetne patike! Te da je dovoljno tek iza\u0107i iz vlastite ku\u0107e, sasvim je jasno zbog \u010dega se tr\u010danje ubraja me\u0111u popularnije aktivnosti. Kako to ina\u010de biva s popularnim aktivnostima, \u010desto se s njima krenemo baviti bez dodatne edukacije i znanja. Nije rijetkost da \u0107ete rekreativne trka\u010de upitati zagrijavaju li se ili iste\u017eu nakon treninga, a da \u0107e njihov odgovor biti \u201cPa hodam, to je dovoljno!\u201d. Zagrijavanje prije tr\u010danja, kao i istezanje nakon, ubrajaju se u krucijalni dio svakog trka\u010dkog treninga i nipo\u0161to ne bi trebali pasti u drugi plan.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-bat1v3-5be2359531c5a879f8398c38f2400ace av_one_full avia-builder-el-2 el_after_av_one_full el_before_av_one_half first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-llqi0pyw-55c4bf2b7ae8c9e5988a97f25da7cfba\">\n<div class=\"avia_textblock\">\n<h3>Za\u0161to je zagrijavanje va\u017ean dio tr\u010danja?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqi18sn-d11948191d4d6c65086955bc850ea976\">\n<div class=\"avia_textblock\">\n<p>Kao i kod bilo koje druge fizi\u010dke aktivnosti, zagrijavanje je veoma bitan faktor iz jednog sasvim jednostavnog, ali itekako va\u017enog razloga \u2013 prevencije povreda. Naime, bez adekvatne pripreme, riskiramo istegnu\u0107e mi\u0161i\u0107a i\/ili tetiva. No, to nije jedini razlog zbog kojeg zagrijavanje trebate uvrstiti u svoj trka\u010di trening. Nepripremljeni, odnosno, neugrijani mi\u0161i\u0107i, \u0107e se prije iscrpiti, a to zna\u010di da ne\u0107ete imati energije, snage, a s time ni volje, da nastavite trening. Rezultat toga je skra\u0107eni trening, \u0161to ima ujedno negativan utjecaj na motivaciju. Osje\u0107amo se obeshrabreno i mislimo da nismo dorasli zadatku.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ln3c0d76-68190cb885152c23856c45bd446c9078\">\n.avia-image-container.av-ln3c0d76-68190cb885152c23856c45bd446c9078 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ln3c0d76-68190cb885152c23856c45bd446c9078 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ln3c0d76-68190cb885152c23856c45bd446c9078 av-styling- avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-6746 avia-img-lazy-loading-not-6746 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/09\/istezanje_zagrijavanje.jpg\" alt='' title='istezanje_zagrijavanje'  height=\"335\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln3c06lw-4750826ab0c637a29634984aebeda9e8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-446cof-a17bc32f86319e08adf03acd2c393283\">\n<div class=\"avia_textblock\">\n<p>Zagrijavanje aktivira mi\u0161i\u0107e, tetive i zglobove, postepeno budimo tijelo te dolazi do br\u017eeg otkucaja srca i protoka kisika. Postoji vi\u0161e faza zagrijavanja od kojih svaka ima pozitivan utjecaj na tijelo i na ispravan na\u010din isto priprema na sve izazove tr\u010danja.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-31rw5r-57a5bdcb95b34bd403c3d38d3266438f\">\n<div class=\"avia_textblock\">\n<p>Veliki broj trka\u010da zanemaruje va\u017enost relaksacije prije samog treninga. Ovaj dio je va\u017ean kako biste se mentalno fokusirali na trening. Vje\u017ebe disanja \u0107e vas izvrsno pripremiti, isklju\u010diti od briga tog dana i va\u0161 um usredoto\u010diti na trening koji je ispred vas.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-6  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln3c39dr-c067674e8c479aa2f032fa1325c91d13 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-cg86f3-074cb36a9787726465f9dccef8b22a74 av_one_full avia-builder-el-10 el_after_av_one_half el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-aw0fhb-0c4542e87d8055447a6da418d3285db8\">\n<div class=\"avia_textblock\">\n<h3>Efikasne metode zagrijavanja<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqiyw4m-f36c16604b11d95e9d71d0f6affc7a89\">\n<div class=\"avia_textblock\">\n<p>Veoma efikasna metoda je par minuta smirenog hodanja do po\u010detne ta\u010dke treninga. Ako tr\u010dite odmah nakon \u0161to iza\u0111ete iz svoje ku\u0107e, promijenite svoju rutinu. Odaberite drugu po\u010detnu ta\u010dku do koje \u0107ete se pro\u0161etati. Ako se pak vozite automobilom do, primjerice, \u0161umskog puta, parka ili staze, parkirajte se par ulica dalje. Ovaj ritual, uz fokus na disanje, va\u0161em tijelu \u0107e poslati signale da ga \u010deka tr\u010danje. Druga faza zagrijavanja uklju\u010duje brzo hodanje i lagano tr\u010danje s dinami\u010dkim istezanjem. Ova faza bi trebala trajati minimalno deset minuta, a idealno bi bilo izme\u0111u 15 do 20 minuta. Zapo\u010dnite s ubrzanim hodanjem u trajanju od par minuta, a kada osjetite da se tijelo polagano zagrijalo, ubacite kratke dionice tr\u010danja od 40 do 50 metara.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqj0ndo-cd06e77a4995e2280772f7b4fa03cfcf\">\n<div class=\"avia_textblock\">\n<p>Iskorak je najpopularniji na\u010din dinami\u010dkog zagrijavanja, a mo\u017eete ga kombinovati uz bo\u010dni iskorak. Podizanje na prste aktivirat \u0107e listove. Odli\u010dne vje\u017ebe su zamah noge naprijed i nazad. S njima se aktivira stra\u017enja lo\u017ea, pregiba\u010di kukova, aduktori i abduktori. Nemojte zaboraviti na kru\u017eenje bokovima. Za dodano otvaranje kukova, povucite nogu prema sebi i uhvatite koljeno, povucite nogu u stranu, te je savinutu spustite u po\u010detni polo\u017eaj rade\u0107i pri tome krug. Vje\u017ebu mo\u017eete ponoviti u suprotnom smjeru. Sve vje\u017ebe bi bilo po\u017eeljno napraviti u 10-ak ponavljanja.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-8gxs9b-b805896e1ce57d7a3236e11b0722420e av_one_full avia-builder-el-14 el_after_av_one_full el_before_av_one_half first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-llqig78a-d85634efbbd07f2e304c03227c2187f7\">\n<div class=\"avia_textblock\">\n<h3>\u0160ta u\u010diniti nakon treninga tr\u010danja?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqih9br-413b2fbd7de3f1d2b19c905c854601df\">\n<div class=\"avia_textblock\">\n<p>Prije svega nakon treninga tr\u010danja slijedi faza hla\u0111enja, a ona uklju\u010duje usporavanje otkucaja srca. Izvrsno \u0107e ovdje poslu\u017eiti lagano hodanje. To zna\u010di da ako ste na stazi, napravite jo\u0161 jedan ili dva kruga kako bi se va\u0161e tijelo smirilo. Hodanje mo\u017ee biti i dionica do va\u0161e ku\u0107e ili parkiranog automobila. Nakon \u0161to osjetite da se puls polagano, ali sigurno vratio u normalu, a va\u0161e tijelo ohladilo, vrijeme je za stati\u010dko istezanje kako biste produ\u017eili mi\u0161i\u0107e i pobolj\u0161ati njihovu fleksibilnost. Svako istezanje dr\u017eite 15-30 sekundi, te se fokusirajte na onu skupinu mi\u0161i\u0107a koja je bila najaktivnija prilikom tr\u010danja \u2013 mi\u0161i\u0107i nogu, kukova, le\u0111a i trbuha. Tako\u0111er istezanje iskoristite za duboko i svjesno disanje.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-8  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ln3c4aku-2f359110551811fea44651a93ebbba07\">\n.avia-image-container.av-ln3c4aku-2f359110551811fea44651a93ebbba07 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ln3c4aku-2f359110551811fea44651a93ebbba07 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ln3c4aku-2f359110551811fea44651a93ebbba07 av-styling- avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-6747 avia-img-lazy-loading-not-6747 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2023\/09\/istezanje.jpg\" alt='' title='istezanje'  height=\"335\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln3c4ua0-d7e501f95576ae3d644350d740af8b4d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-llqijsi8-0af4d84d5a896561d1f5c3112722186c\">\n<div class=\"avia_textblock\">\n<h4>Kako izvoditi istezanje<\/h4>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqikfeo-b36866a84fb063fb1a488c253f13f1ae\">\n<div class=\"avia_textblock\">\n<p>Istegnite obavezno koljena, a to \u0107ete u\u010diniti tako da koljeno privu\u010dete prema sebi i obgrlite ga rukama. Ako imate problema s ravnote\u017eom, ovu vje\u017ebu mo\u017eete izvoditi u le\u017ee\u0107em polo\u017eaju. Nakon toga savinutu nogu povucite u suprotnom smjeru, tako da va\u0161a peta dira stra\u017enjicu, a vi rukom uhvatite zglob.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-llqileu8-44fc7c9e9d934da406db1b0af004b79b\">\n<div class=\"avia_textblock\">\n<p>Nakon toga stavite noge u V poziciju (noge su \u0161ire od pozicije kukova) te se polagano, kralje\u017eak po kralje\u017eak, spustite naprijed i pustite svoje tijelo da prirodno visi. Ako vam pa\u0161e, mo\u017eete se polagano micati lijevo-desno.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-12  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln3c65we-9bc2e0fb2709d94cff3a57549a04f6e8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div class=\"flex_column av-3ajtm7-5cfdc68885046609fc8c4a8983779fd3 av_one_full avia-builder-el-23 el_after_av_one_half el_before_av_one_full first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-llqimlp6-50ed4a64eda28605e9d3c8f4f9e82c38\">\n<div class=\"avia_textblock\">\n<p>Ako ste sposobni, prstima ili \u010dak rukama dotaknite tlo. Nakon toga se naslonite na pojedinu nogu i poku\u0161ajte dotaknuti zglob. Ako to nije mogu\u0107e bez da savijete koljena, idite do one ta\u010dke na kojoj ne gubite poziciju. Ponovite isto na drugoj nozi. Odli\u010dna vje\u017eba je takozvani \u201cpas okrenut prema gore\u201d. Iz plank pozicije, podignite stra\u017enjicu, spustite stopala \u0161to je vi\u0161e mogu\u0107e podu, a va\u0161e ruke i noge bi trebali stvarati pravilan V oblik. Nakon \u0161to ste zadr\u017eali ovu pozu, mo\u017eete postepeno savijte jedno po jedno koljeno i tako dodatno istegnuti noge.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"flex_column av-48sobz-7c07ac8a26ee3247535764dbc5876c50 av_one_full avia-builder-el-25 el_after_av_one_full avia-builder-el-last first flex_column_div column-top-margin\">\n<section class=\"av_textblock_section av-325e9r-060211fe6c5c9ae9ae3e283769b87031\">\n<div class=\"avia_textblock\">\n<p>Nakon treninga nemojte zaboraviti na hidrataciju tijela, dovoljan unos proteina i ugljikohidrata, a nakon te\u017eeg treninga va\u0161e tijelo \u0107e biti zahvalno na hladnom tu\u0161u ili hladnim kompresijama.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":6748,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.ba\/blog\/category\/trcanje\/"}],"tags":[62],"class_list":["post-6745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Zagrijavanje i istezanje \u2013 krucijalni dio svakog trka\u010dkog treninga - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"Tr\u010danje je zadnjih godina postala izuzetno popularna fizi\u010dka aktivnost. Kako i ne bi, kada sa sobom nosi brojne benefite. Tr\u010danje predstavlja izvrstan na\u010din za pobolj\u0161anje zdravlja kardiovaskularnog sistema. Sagorijeva kalorije te je zbog toga odli\u010dan odabir za sve one koji se \u017eele rije\u0161iti vi\u0161ka kilograma, ali i one koji \u017eele odr\u017eavati svoju kila\u017eu. Ova vrsta treninga ja\u010da mi\u0161i\u0107e, pozitivno djeluje na izdr\u017eljivost cijelog tijela i lu\u010di hormoni sre\u0107e. Kada na sve to jo\u0161 nadodamo da su nam za kvalitetan i efikasan trening potrebne samo majica, hla\u010de i kvalitetne patike! Te da je dovoljno tek iza\u0107i iz vlastite ku\u0107e, sasvim je jasno zbog \u010dega se tr\u010danje ubraja me\u0111u popularnije aktivnosti. Kako to ina\u010de biva s popularnim aktivnostima, \u010desto se s njima krenemo baviti bez dodatne edukacije i znanja.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.ba\/blog\/2023\/09\/zagrijavanje-i-istezanje-krucijalni-dio-svakog-trkackog-treninga\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zagrijavanje i istezanje \u2013 krucijalni dio svakog trka\u010dkog treninga - Intersport Blog BA\" \/>\n<meta property=\"og:description\" content=\"Tr\u010danje je zadnjih godina postala izuzetno popularna fizi\u010dka aktivnost. Kako i ne bi, kada sa sobom nosi brojne benefite. Tr\u010danje predstavlja izvrstan na\u010din za pobolj\u0161anje zdravlja kardiovaskularnog sistema. Sagorijeva kalorije te je zbog toga odli\u010dan odabir za sve one koji se \u017eele rije\u0161iti vi\u0161ka kilograma, ali i one koji \u017eele odr\u017eavati svoju kila\u017eu. Ova vrsta treninga ja\u010da mi\u0161i\u0107e, pozitivno djeluje na izdr\u017eljivost cijelog tijela i lu\u010di hormoni sre\u0107e. Kada na sve to jo\u0161 nadodamo da su nam za kvalitetan i efikasan trening potrebne samo majica, hla\u010de i kvalitetne patike! Te da je dovoljno tek iza\u0107i iz vlastite ku\u0107e, sasvim je jasno zbog \u010dega se tr\u010danje ubraja me\u0111u popularnije aktivnosti. 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