{"id":250771,"date":"2021-05-07T08:53:02","date_gmt":"2021-05-07T06:53:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=250771"},"modified":"2021-05-07T08:53:03","modified_gmt":"2021-05-07T06:53:03","slug":"kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/","title":{"rendered":"Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/#Pomembnost_regeneracije\" title=\"Pomembnost regeneracije\">Pomembnost regeneracije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/#Tveganja_povezana_s_pomanjkanjem_regeneracije\" title=\"Tveganja, povezana s pomanjkanjem regeneracije\">Tveganja, povezana s pomanjkanjem regeneracije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/#Podpora_regeneraciji_v_obliki_masaze\" title=\"Podpora regeneraciji v obliki masa\u017ee\">Podpora regeneraciji v obliki masa\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/#3_ucinkovita_masazna_orodja\" title=\"3 u\u010dinkovita masa\u017ena orodja\">3 u\u010dinkovita masa\u017ena orodja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce \u017eelite uspe\u0161no dose\u010di svoje fitnes cilje, se dr\u017eite treh klju\u010dnih to\u010dk. Prva je <strong>vadba<\/strong>, druga <strong>prehrana, prilagojena va\u0161im potrebam<\/strong>, tretja pa <strong>regeneracija<\/strong>, ki je ena izmed najbolj podcenjenih od teh treh dejavnosti. Mnogi se ne zavedajo, da mi\u0161ice sploh ne rastejo med vadbo, ampak se prava \u010darovnija dogaja po njej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsako telesno vadbo je zato treba <strong>nagraditi<\/strong> z <strong>ustreznim \u010dasom po\u010ditka.<\/strong> V nasprotnem primeru lahko ves na\u0161 trud v telovadnici spremljajo precej\u0161nje te\u017eave. Te lahko navsezadnje vplivajo tudi na splo\u0161no zdravje. In tako bomo danes govorili o tem, kako se pravilno regenerirati in kaj lahko naredimo za izbolj\u0161anje te pogosto zapostavljene aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomembnost_regeneracije\"><\/span>Pomembnost regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regeneracija je naravni proces, ki vklju\u010duje <strong>aktivnost telesa, ki vodi do popolnega okrevanja du\u0161evne in fizi\u010dne mo\u010di, po\u0161kodovane zaradi predhodne obremenitve.<\/strong> To je treba razumeti kot reden del treninga, saj se mi\u0161ice med ponavljajo\u010dimi in intenzivnimi treningi po\u0161kodujejo. Ta telesna vadba <strong>povzro\u010da majhne po\u0161kodbe mi\u0161i\u010dnih vlaken.<\/strong> <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce telo nima dovolj \u010dasa za okrevanje, <strong>se pove\u010da tveganje za po\u0161kodbe mehkih tkiv in celotnega mi\u0161i\u010dno-skeletnega sistema.<\/strong> Telo je lahko preobremenjeno z nerazumno visoko vadbeno obremenitvijo. Posledi\u010dno lahko \u010dutite <strong>pomanjkanje energije, utrujenost, pove\u010dano bole\u010dino v mi\u0161icah in odpor do treninga.<\/strong> Drugi simptomi so lahko prebavne motnje ali splo\u0161na iz\u010drpanost telesa. <span style=\"color: #ff6600\">[1] [5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg\" alt=\"Pomembnost regeneracije\" class=\"wp-image-247579\" width=\"843\" height=\"563\" title=\"Pomembnost regeneracije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pri tem lahko pomagata dve osnovni vrsti regeneracije:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pasivna:<\/strong> je najpogostej\u0161a in se zgodi samodejno v urah po treningu, ko telo takoj napolni zaloge energije iz ustrezno na\u010drtovane prehrane in tu se za\u010dnejo procesi, kot je sinteza mi\u0161i\u010dnih beljakovin. Vse to pa lahko \u0161e dodatno podprete <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\"z ustreznimi post-trening dopolnili. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z ustreznimi post-trening dopolnili.<\/a><\/strong> <span style=\"color: #ff6600\">[2-3] [21]<\/span><\/li><li><strong>Aktivna:<\/strong> je na\u010drtovana aktivnost, ki vklju\u010duje uporabo vseh metod in sredstev za pospe\u0161itev procesa pasivne regeneracije. <span style=\"color: #ff6600\">[2-3] [21]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je najti \u010das za regeneracijo, saj si v tem obdobju telo opomore od obremenitve, ki jo povzro\u010di trening. Del tega procesa je <strong>visokokakovosten spanec<\/strong>, ki ga ne smemo podcenjevati. Pomanjkanje le-tega vam lahko povzro\u010di precej\u0161nje te\u017eave, o \u010demer lahko izveste ve\u010d v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce telesu ne privo\u0161\u010dite dovolj po\u010ditka, obstaja nevarnost pretreniranosti, ki lahko ogrozi va\u0161 cilj. O tem bomo govorili v nadaljevanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tveganja_povezana_s_pomanjkanjem_regeneracije\"><\/span>Tveganja, povezana s pomanjkanjem regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neu\u010dinkovita regeneracija lahko privede do zmanj\u0161ane telesne zmogljivosti in sindroma pretreniranosti. Njeni najpogostej\u0161i simptomi so <span style=\"color: #ff6600\">[7-9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>bole\u010dina in mi\u0161i\u010dna napetost<\/li><li>utrujenost in sitnost<\/li><li>zmanj\u0161anje zmogljivosti<\/li><li>izguba telesne te\u017ee<\/li><li>\u017eeja in izguba ali pove\u010danje apetita<\/li><li>slab spanec<\/li><li>pove\u010dan sr\u010dni utrip v mirovanju<\/li><li>presnovne motnje<\/li><li>odpor do vadbe<\/li><li>negativni vpliv na spolno \u017eivljenje<\/li><li>no\u010dno potenje<\/li><li>prebavne motnje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je \u0161tudija v reviji Sports Health pokazala, da lahko <strong>nezadostna regeneracija prispeva k oslabljeni funkciji imunskega sistema, nevrolo\u0161kim spremembam, hormonskim motnjam ali depresiji.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podpora_regeneraciji_v_obliki_masaze\"><\/span>Podpora regeneraciji v obliki masa\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite telesu pomagati pri okrevanju, lahko izberete enega od dveh na\u010dinov. Prvi je aktivni po\u010ditek v obliki lahke telesne aktivnosti (kolesarjenje ali tek), drugi pa pasivni po\u010ditek, ki ga boste podprli na primer s hidroterapijo ali masa\u017eo. Masa\u017ee spadajo med <strong><a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\"najbolj\u0161e tehnike za regeneracijo, razbremenitev mi\u0161ic in utrujenosti po treningu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">najbolj\u0161e tehnike za regeneracijo, razbremenitev mi\u0161ic in utrujenosti po treningu<\/a>.<\/strong> Podpira jih tudi ve\u010d \u0161tudij, ki so pokazale, da <span style=\"color: #ff6600\">[10-13] [21]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>20-30-minutna masa\u017ea, izvedena bodisi takoj po treningu ali 2 uri po treningu, lahko u\u010dinkovito zmanj\u0161a <strong>simptome zapoznele mi\u0161i\u010dne bole\u010dine ali muskelfibra<\/strong> (DOMS) na 24 ur po treningu<\/li><li>kombinacija raztezanja z masa\u017eo lahko pomaga <strong>zmanj\u0161ati utrujenost<\/strong><\/li><li>\u0161tudija, ki je opazovala okrevanje nog po treningu, je pokazala, da so si noge udele\u017eencev, ki so bili podvr\u017eeni masa\u017ei, opomogle hitreje kot noge tistih, ki sploh niso bili podvr\u017eeni masa\u017ei<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja veliko uporabnih masa\u017enih orodij, ki so vam lahko v pomo\u010d. Pospe\u0161ila bodo \u010das, ki ga va\u0161e telo potrebuje za po\u010ditek, in zagotovila hitrej\u0161o vrnitev na trening. Spodnja orodja vam bodo v pomo\u010d pri u\u010dinkoviti masa\u017ei tudi doma. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_ucinkovita_masazna_orodja\"><\/span>3 u\u010dinkovita masa\u017ena orodja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kakovostna masa\u017ena orodja vam lahko pomagajo pri u\u010dinkoviti masa\u017eo. Z njo so povezane \u0161e druge prednosti, vklju\u010dno z <span style=\"color: #ff6600\">[14]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>izbolj\u0161anjem kro\u017eenja krvi<\/li><li>\u0161ir\u0161im obsegom gibanja in bolj\u0161o fleksibilnostjo<\/li><li>zmanj\u0161anjem bole\u010din v mi\u0161icah<\/li><li>podporo sprostitvi<\/li><li>kompleksno podporo regeneraciji telesa<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spodaj vam ponujamo pregled u\u010dinkovitih masa\u017enih orodij, ki vam bodo pomagala med doma\u010do masa\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg\" alt=\"3 u\u010dinkovita masa\u017ena orodja\" class=\"wp-image-247598\" width=\"843\" height=\"562\" title=\"Masa\u017ene pi\u0161tole in 2 drugi u\u010dinkoviti masa\u017eni orodji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Masa\u017eni valji<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\"Masa\u017eni valji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Masa\u017eni valji<\/a><\/strong> so orodja, narejena iz pene. Pomagajo <strong>pove\u010dati obseg gibanja in laj\u0161ajo mi\u0161i\u010dno napetost ali bole\u010dino.<\/strong> Slu\u017eijo lahko kot <strong>preventiva pred po\u0161kodbami ali kot orodje za sprostitev.<\/strong> Za \u0161e u\u010dinkovitej\u0161o masa\u017eo ponujajo razli\u010dne vrste povr\u0161in. Obstaja ve\u010d \u0161tudij, ki potrjujejo prednosti njihove uporabe, in zaklju\u010dki so naslednji <span style=\"color: #ff6600\">[16-18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>mo\u0161ki, ki so uporabljali masa\u017ene valje 20 minut po treningu, so simptome zapoznele mi\u0161i\u010dne bole\u010dine zmanj\u0161ali na 24 do 48 ur po vadbi<\/li><li>kombinacija masa\u017ee s penastim valjem in stati\u010dnega raztezanja je bila naju\u010dinkovitej\u0161a za pove\u010danje obsega gibanja<\/li><li>udele\u017eenci s fibromialgijo (mi\u0161i\u010dna bolezen), ki so 20 tednov uporabljali penasti valj, so izjavili, da se po\u010dutijo bolje, imajo manj bole\u010din in so manj utrujeni ali okoreli<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg\" alt=\"Masa\u017eni valji\" class=\"wp-image-247618\" width=\"843\" height=\"562\" title=\"Masa\u017eni valji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Masa\u017ene krogle<\/h3>\n\n\n\n<p>Tudi <strong><a href=\"https:\/\/gymbeam.si\/masazni-pripomocek-duoroll-orange-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017ene krogle (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ene krogle<\/a><\/strong> so tako kot penasti valji priljubljene za laj\u0161anje mi\u0161i\u010dne napetosti. Pomagajo <strong>razbremeniti mi\u0161ice ne le po treningu, ampak tudi po dolgih urah sedenja, ki jih pre\u017eivite v pisarni.<\/strong> Njihova prednost v primerjavi z masa\u017enimi valji je ta, da lahko zaradi svoje oblike in velikosti <strong>la\u017eje pridejo do te\u017eko dostopnih predelov, kot so zgornji in spodnji del hrbtenice ali stopala<\/strong>. Poleg tega so cenovno ugodne in se prilegajo kov\u010dku, torbi ali nahrbtniku. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg\" alt=\"Masa\u017ene krogle\" class=\"wp-image-247633\" width=\"843\" height=\"562\" title=\"Masa\u017ene krogle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Masa\u017ene pi\u0161tole<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"Masa\u017ene pi\u0161tole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Masa\u017ene pi\u0161tole<\/a><\/strong> so funkcionalna alternativa penastim valjem, ki se uporabljajo za spro\u0161\u010danje otrdelih mi\u0161ic. Imajo u\u010dinkovit sistem, ki ga ceni veliko razli\u010dnih \u0161portnikov. Pomagajo <strong>razbremeniti mi\u0161i\u010dno napetost, zmanj\u0161ati bole\u010dino in izbolj\u0161ati pretok krvi.<\/strong> Hkrati lahko slu\u017eijo kot dobra preventiva proti DOMS-u. Prednosti masa\u017ene pi\u0161tole vklju\u010dujejo:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>ve\u010d stopenj intenzivnosti z visoko hitrostjo<\/li><li>brez\u017ei\u010dno uporabo in dolgo \u017eivljenjsko dobo baterije<\/li><li>majhno te\u017ea in ergonomsko obliko<\/li><li>mo\u017enost uporabe ve\u010d razli\u010dnih glav<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobro bodo slu\u017eile tudi v primeri <strong>samo-masa\u017ee za laj\u0161anje fascije.<\/strong> Kakovostnej\u0161e pi\u0161tole so opremljene tudi z LCD zaslonom. Uporabite jih lahko pred treningom za ogrevanje mi\u0161ic ali po njem za laj\u0161anje napetosti. Njihove koristi so bile preu\u010dene tudi v razli\u010dnih \u0161tudijah, ki so pokazale, da <span style=\"color: #ff6600\">[19] [22 &#8211; 24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>je vibracijska masa\u017ea v primeru prepre\u010devanja DOMS-a enako u\u010dinkovita kot klasi\u010dna masa\u017ea<\/li><li>vibracijska masa\u017ea lahko vpliva na delovanje mi\u0161ic<\/li><li>vibracijska terapija pomaga pove\u010dati pretok krvi<\/li><li>vibracijska terapija lahko pomaga pove\u010dati mo\u010d in gibljivost pri ljudeh, ki trpijo za periferno arterijsko boleznijo<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Video Tutorial I Masa\u017ena pi\u0161tola - odli\u010dno orodje za hitro okrevanje mi\u0161ic I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/aGIHylLwN5g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regeneracija je eden najbolj podcenjenih delov v svetu fitnesa. Je pa enako pomemben kot sam trening ali prehrana. Zato bi morali telesu zagotoviti ustrezen po\u010ditek kot <strong>nagrada za predhodno telesno vadbo.<\/strong> Ni nujno, da je regeneracija pasivna, lahko je tudi aktivna. Pomaga vam lahko pogosteje, intenzivneje in u\u010dinkoviteje trenirati, kar je velika prednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena izmed <strong>naju\u010dinkovitej\u0161ih aktivnih oblik regeneracije je masa\u017ea.<\/strong> To lahko z uporabo masa\u017enih orodij storite tudi doma. Pomagala vam bodo <strong>razbremeniti mi\u0161i\u010dno napetost, izbolj\u0161ati pretok krvi, pove\u010dati obseg gibanja, se sprostiti<\/strong>, prepre\u010dila pa bodo tudi zapoznelo mi\u0161i\u010dno bole\u010dino, znano kot DOMS. Trenutno so najsodobnej\u0161a orodja za samo-masa\u017eo doma <strong>masa\u017ene pi\u0161tole.<\/strong> Imajo \u0161tevilne funkcionalne prednosti, kar potrjuje ve\u010d raziskav.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj pa vi in regeneracija? Se vam zdi pomembna ali bi ji morali nameniti ve\u010d pozornosti? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti, tako da bodo te navdihujo\u010de informacije pri\u0161le tudi do va\u0161ih prijateljev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pove\u010dati regeneracijo telesa? Odli\u010dna re\u0161itev je lahko doma\u010da masa\u017ea z u\u010dinkovitimi orodji. V dana\u0161njem \u010dlanku boste spoznali njihove prednosti.<\/p>\n","protected":false},"author":120,"featured_media":247676,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7215,7485,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-250771","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-regeneracija-sl","9":"tag-trening-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izbolj\u0161ati regeneracijo telesa? Odli\u010dna re\u0161itev je lahko doma\u010da masa\u017ea z u\u010dinkovitimi orodji. V \u010dlanku boste spoznali njihove prednosti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako izbolj\u0161ati regeneracijo telesa? Odli\u010dna re\u0161itev je lahko doma\u010da masa\u017ea z u\u010dinkovitimi orodji. 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