{"id":252637,"date":"2020-10-31T12:41:00","date_gmt":"2020-10-31T11:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252637"},"modified":"2021-05-06T13:09:25","modified_gmt":"2021-05-06T11:09:25","slug":"zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/","title":{"rendered":"Zagrijavanje, istezanje i hla\u0111enje &#8211; jesu li zaista va\u017eni?"},"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.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Razlika_izmedu_zagrijavanja_istezanja_i_hladenja\" title=\"Razlika izme\u0111u zagrijavanja, istezanja i hla\u0111enja\">Razlika izme\u0111u zagrijavanja, istezanja i hla\u0111enja<\/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.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Prednosti_istezanja_i_zagrijavanja_misica\" title=\"Prednosti istezanja i zagrijavanja mi\u0161i\u0107a\">Prednosti istezanja i zagrijavanja mi\u0161i\u0107a<\/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.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Prednosti_hladenja\" title=\"Prednosti hla\u0111enja\">Prednosti hla\u0111enja<\/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.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Vrste_istezanja\" title=\"Vrste istezanja\">Vrste istezanja<\/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.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Kako_napraviti_pravilno_i_ucinkovito_istezanje\" title=\"Kako napraviti pravilno i u\u010dinkovito istezanje\">Kako napraviti pravilno i u\u010dinkovito istezanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/#Vrste_istezanja_prema_dijelovima_misica\" title=\"Vrste istezanja prema dijelovima mi\u0161i\u0107a\">Vrste istezanja prema dijelovima mi\u0161i\u0107a<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Istezanje ili zagrijavanje&nbsp;<strong>osnova su svakog plana treninga<\/strong>&nbsp;na \u0161to se, na\u017ealost, \u010desto zaboravlja. Istovremeno,&nbsp;<strong>ono igra zaista va\u017enu ulogu prilikom izgradnje mi\u0161i\u0107a<\/strong><strong>, smanjivanja bolova u mi\u0161i\u0107ima&nbsp;<\/strong>i<strong>&nbsp;spre\u010davanja ozljeda<\/strong>. Pro\u010ditajte o tome koje&nbsp;<strong>tehnike istezanja&nbsp;<\/strong>poznajemo<strong>&nbsp;<\/strong>i&nbsp;<strong>koje su njihove prednosti<\/strong>.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\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=\"Razlika_izmedu_zagrijavanja_istezanja_i_hladenja\"><\/span>Razlika izme\u0111u zagrijavanja, istezanja i hla\u0111enja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razlika izme\u0111u&nbsp;<strong>istezanja i pove\u0107anja tjelesne temperature<\/strong>&nbsp;prije treniranja le\u017ei u njihovoj namjeni. Cilj istezanja je&nbsp;<strong>pove\u0107ati fleksibilnost i raspon kretanja zglobova.<\/strong>&nbsp;Me\u0111utim, prilikom zagrijavanja va\u017eno je&nbsp;<strong>pove\u0107ati tjelesnu temperaturu i protok krvi u mi\u0161i\u0107ima.<\/strong>&nbsp;Obje se ove tehnike obi\u010dno izvode&nbsp;<strong>prije treniranja<\/strong>, ali istezanje mo\u017eete obaviti i nakon toga, zajedno s hla\u0111enjem. Me\u0111utim, sva tri oblika tehnika vje\u017ebanja&nbsp;<strong>dio su jednog kompleksa<\/strong>&nbsp;koji se naziva&nbsp;<strong>zagrijavanje<\/strong>.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[1] [2] [3] [4]<\/span><\/span><\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/jeanmarko_DSC03515-898x1124.jpg\" alt=\"Zagrijavanje, istezanje i hla\u0111enje - jesu li zaista va\u017eni?\" title=\"Zagrijavanje, istezanje i hla\u0111enje - jesu li zaista va\u017eni?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Zagrijavanje<\/h3>\n\n\n\n<p>Zagrijavanje prije treninga je u funkciji&nbsp;<strong>va\u017ene prevencije ozljeda.<\/strong>&nbsp;Pravilno zagrijavanje&nbsp;<strong>revitalizira kardiovaskularni sustav<\/strong>&nbsp;pove\u0107anjem tjelesne temperature i protoka krvi u mi\u0161i\u0107ima.<span style=\"color: #ff6600;\">&nbsp;[2]&nbsp;<\/span>Zagrijavanje tako\u0111er priprema va\u0161e mi\u0161i\u0107e&nbsp;<strong>za preoptere\u0107enje tijekom treninga<\/strong>. Ako su mi\u0161i\u0107i dovoljno zagrijani tijekom zagrijavanja, to \u0107e&nbsp;<strong>pove\u0107ati raspon pokreta i smanjiti rizik od ozljeda tijekom vje\u017ebanja<\/strong>. Primjeri dobrog zagrijavanja su&nbsp;<strong>aerobne vje\u017ebe<\/strong>, poput bicikliranja, hodanja ili tr\u010danja, \u0161to biste trebali raditi najmanje&nbsp;<strong>5 do 10 minuta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hla\u0111enje<\/h3>\n\n\n\n<p>Nakon treninga&nbsp;<strong>puls vam je pove\u0107an, a mi\u0161i\u0107i su napeti.&nbsp;<\/strong>Svrha hla\u0111enja je stoga&nbsp;<strong>vratiti otkucaje srca u normalu<\/strong>&nbsp;i sprije\u010diti&nbsp;<strong>bolove u mi\u0161i\u0107ima<\/strong>. Primjer hla\u0111enja nakon treninga je, na primjer,&nbsp;<strong>brzo hodanje s postupnim usporavanjem.<\/strong>&nbsp;Hla\u0111enje je vrlo va\u017eno za&nbsp;<strong>one koji se bave sportovima izdr\u017eljivosti<\/strong>, poput maratonaca, jer im poma\u017ee u regulaciji protoka krvi u tijelu nakon duljeg razdoblja tjelesne aktivnosti.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Istezanje<\/h3>\n\n\n\n<p>Istezanje mi\u0161i\u0107a mo\u017ee se napraviti&nbsp;<strong>prije ili nakon treninga.<\/strong>&nbsp;Njegova glavna svrha prije treninga je&nbsp;<strong>pobolj\u0161ati raspon pokreta zglobova&nbsp;<\/strong>i<strong>&nbsp;smanjiti rizik od ozljeda tijekom vje\u017ebanja.<\/strong>&nbsp;Mo\u017eete poku\u0161ati istegnuti&nbsp;<strong>cijelo tijelo ili se jednostavno usredoto\u010diti na odre\u0111enu skupinu mi\u0161i\u0107a<\/strong>&nbsp;koje nakon toga planirate trenirati. Nakon treninga, me\u0111utim, istezanje&nbsp;<strong>ispunjava sasvim drugu funkciju<\/strong>&nbsp;i svrha mu je&nbsp;<strong>sprije\u010diti bolove u mi\u0161i\u0107ima<\/strong>. Istezanje tako\u0111er mo\u017ee biti vrlo opu\u0161taju\u0107e, i fizi\u010dki i psihi\u010dki.<\/p>\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=\"Prednosti_istezanja_i_zagrijavanja_misica\"><\/span>Prednosti istezanja i zagrijavanja mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pobolj\u0161ava performanse<\/h3>\n\n\n\n<p>Neizbje\u017eno,&nbsp;<strong>najbolja korist istezanja<\/strong>&nbsp;ili zagrijavanja mi\u0161i\u0107a jest njihov&nbsp;<strong>utjecaj na va\u0161e performanse<\/strong>&nbsp;koje se mogu&nbsp;<strong>pobolj\u0161ati na tri u\u010dinkovita na\u010dina:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pobolj\u0161ava protok krvi&nbsp;<\/strong>\u2013 Pokazalo se da zagrijavanje ili istezanje oko 10 minuta pobolj\u0161ava protok krvi i \u0161iri krvne kapilare, \u0161to je povezano s pobolj\u0161anom naknadnom tjelesnom izvedbom.<\/li><li><strong>Pobolj\u0161ava funkciju kisika<\/strong>&nbsp;\u2013 kisik se br\u017ee osloba\u0111a u mi\u0161i\u0107e pri vi\u0161im temperaturama. Ako se iste\u017eete prije treninga, zagrijat \u0107ete mi\u0161i\u0107e i oni \u0107e biti spremni pru\u017eiti najbolje mogu\u0107e performanse tijekom vje\u017ebanja. Ako ne obavite istezanje, mo\u017ee pro\u0107i puno vremena dok se kisik ne ispusti u va\u0161e mi\u0161i\u0107e tijekom va\u0161eg treniranja \u0161to mo\u017ee \u0161tetiti va\u0161oj izvedbi.<\/li><li><strong>Ubrzava kontrakcije mi\u0161i\u0107a<\/strong>&nbsp;\u2013 zagrijavanje prije treninga povisuje tjelesnu temperaturu. To rezultira boljim \u017eiv\u010danim prijenosom i metabolizmom mi\u0161i\u0107a. Kao rezultat toga, va\u0161i \u0107e mi\u0161i\u0107i br\u017ee i u\u010dinkovitije djelovati na sve podra\u017eaje tijekom i nakon treninga.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/li><\/ul>\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\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg\" alt=\"Razlika izme\u0111u zagrijavanja, istezanja i hla\u0111enja\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Razlika izme\u0111u zagrijavanja, istezanja i hla\u0111enja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109791271_3098347280286964_5171032561086372159_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spre\u010davanje ozljeda<\/h3>\n\n\n\n<p>U\u010dinkovitim i dosljednim zagrijavanjem prije treninga&nbsp;<strong>opu\u0161tate zglobove, pove\u0107avate raspon pokreta i pobolj\u0161avate protok krvi u mi\u0161i\u0107ima.<\/strong>&nbsp;Svi ovi aspekti izuzetno su va\u017eni u prevenciji ozljeda. \u0160to su vam mi\u0161i\u0107i&nbsp;<strong>uko\u010deniji i bez krvi<\/strong>, to je ve\u0107i rizik od ozljeda tijekom vje\u017ebanja.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\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\/2020\/08\/IGI_0081-1-min-1124x750.jpg\" alt=\"Prednosti istezanja i zagrijavanja mi\u0161i\u0107a\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"Prednosti istezanja i zagrijavanja mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_0081-1-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odvodi toplinu iz tijela<\/h3>\n\n\n\n<p><strong>Aktiviranje mehanizama za uklanjanje topline iz tijela pridonosi u\u010dinkovitom hla\u0111enju mi\u0161i\u0107a \u0161to poma\u017ee u spre\u010davanju pregrijavanja i naknadne&nbsp;<\/strong><a class=\"ek-link\" title=\"PRETRENIRANOST \u2013 \u010cINJENICA ILI MIT?\" href=\"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>pretreniranosti<\/strong><\/a><strong>.&nbsp;<\/strong>Ova je pogodnost posebno va\u017ena za&nbsp;<strong>zahtjevne aerobne aktivnosti&nbsp;<\/strong>poput tr\u010danja ili vo\u017enje biciklom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Uravnote\u017euje proizvodnju hormona<\/h3>\n\n\n\n<p>Tijekom tjelesne aktivnosti tijelo&nbsp;<strong>pove\u0107ava proizvodnju razli\u010ditih hormona,<\/strong>&nbsp;uklju\u010duju\u0107i&nbsp;<strong>kortizol i adrenalin.<\/strong>&nbsp;Oni su izravno odgovorni za&nbsp;<strong>regulaciju proizvodnje energije i va\u0161ih fizi\u010dkih performansi.<\/strong>&nbsp;Ako propustite zagrijavanje prije treninga, ti se hormoni mogu&nbsp;<strong>aktivirati kasno i nemaju u\u010dinka.<\/strong>&nbsp;Suprotno tome, mo\u017eete ih&nbsp;<strong>aktivirati ve\u0107 tijekom zagrijavanja<\/strong>, \u0161to \u0107e va\u0161em tijelu dati&nbsp;<strong>dovoljno energije tijekom treninga<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\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=\"Prednosti_hladenja\"><\/span>Prednosti hla\u0111enja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Podr\u017eava brzi oporavak nakon treninga<\/h3>\n\n\n\n<p>Nakon intenzivnog i napornog treninga,&nbsp;<strong>mlije\u010dna kiselina se nakuplja<\/strong>&nbsp;u mi\u0161i\u0107ima. To je&nbsp;<strong>organska tvar<\/strong>&nbsp;koja nastaje tijekom&nbsp;<strong>razgradnje glukoze u mi\u0161i\u0107ima.<\/strong>&nbsp;U mirovanju tijelo stvara samo&nbsp;<strong>malu koli\u010dinu<\/strong>&nbsp;te se prenosi u jetru gdje se&nbsp;<strong>pretvara natrag u glukozu<\/strong>. Me\u0111utim, tijekom pove\u0107ane tjelesne aktivnosti&nbsp;<strong>stvara se vi\u0161e glukoze<\/strong>, \u0161to tako\u0111er&nbsp;<strong>stvara vi\u0161u razinu mlije\u010dne kiseline<\/strong>&nbsp;koju jetra ne mo\u017ee preraditi. Stoga se ona pohranjuje u mi\u0161i\u0107ima i uzrokuje&nbsp;<strong>gr\u010deve, bolove u mi\u0161i\u0107ima ili \u010dak upalu mi\u0161i\u0107a<\/strong>. Upravo&nbsp;<strong>faza hla\u0111enja nakon treninga<\/strong>&nbsp;mo\u017ee&nbsp;<strong>pomo\u0107i procesu uklanjanja mlije\u010dne kiseline iz mi\u0161i\u0107a.<\/strong>&nbsp;To poma\u017ee&nbsp;<strong>br\u017eem oporavku<\/strong>&nbsp;i&nbsp;<strong>spre\u010dava bolove u mi\u0161i\u0107ima<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [13]<\/span>&nbsp;Suplementacija&nbsp;<a class=\"ek-link\" title=\"Kreatin\" href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">kreatinom<\/a>&nbsp;koja tako\u0111er&nbsp;<strong>opskrbljuje mi\u0161i\u0107e energijom<\/strong>&nbsp;pokazala se&nbsp;<strong>jo\u0161 jednim izvrsnim sredstvom za smanjenje<\/strong>&nbsp;proizvodnje<strong>&nbsp;mlije\u010dne kiseline tijekom treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Smanjuje bolove u mi\u0161i\u0107ima s odgodom njihovog po\u010detka (DOMS)<\/h3>\n\n\n\n<p><strong>Odgo\u0111ena mi\u0161i\u0107na bol<\/strong>&nbsp;(delayed onset muscle soreness, DOMS) obi\u010dno zapo\u010dinje<strong>&nbsp;dan ili dva nakon treninga<\/strong>. Bol koju osje\u0107ate tijekom ili neposredno nakon treninga je druga vrsta bolova u mi\u0161i\u0107ima, koja se naziva i&nbsp;<strong>akutna bol u mi\u0161i\u0107ima.<\/strong>&nbsp;To je zbog gore spomenutog razloga&nbsp;<strong>stvaranja mlije\u010dne kiseline<\/strong>&nbsp;i popra\u0107eno je&nbsp;<strong>bolovima neposredno nakon treninga<\/strong><strong>.<\/strong>&nbsp;<span class=\"tadv-color\" 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<p>DOMS mo\u017ee biti uzrokovana&nbsp;<strong>bilo kojom vje\u017ebom<\/strong>&nbsp;koja stvara&nbsp;<strong>male mikroskopske pukotine u mi\u0161i\u0107nim vlaknima.<\/strong>&nbsp;Tijelo reagira na ovo o\u0161te\u0107enje&nbsp;<strong>pove\u0107avanjem upale<\/strong>, \u0161to mo\u017ee dovesti do&nbsp;<strong>odgo\u0111enog po\u010detka bolova u mi\u0161i\u0107ima<\/strong>.&nbsp;<strong>Simptomi DOMS-a<\/strong>&nbsp;ili bolova u mi\u0161i\u0107ima na koje biste trebali pripaziti mogu biti kako slijedi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mi\u0161i\u0107i osjetljivi na dodir<\/li><li>smanjeni opseg pokreta zbog boli i uko\u010denosti pri kretanju<\/li><li>oticanje zahva\u0107enih mi\u0161i\u0107a<\/li><li>mi\u0161i\u0107ni zamor<\/li><li>kratkotrajni gubitak mi\u0161i\u0107ne snage<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje je pokazalo da je&nbsp;<strong>u\u010dinkovita prevencija DOMS-a hla\u0111enje nakon treninga koji je po\u010deo zagrijavanjem i istezanjem mi\u0161i\u0107a<\/strong>&nbsp;ili masa\u017ee pojedinih podru\u010dja mi\u0161i\u0107a koji su bili izlo\u017eeni stresu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\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\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg\" alt=\"Podr\u017eava brzi oporavak nakon treninga\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Podr\u017eava brzi oporavak nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/110205177_3098371156951243_7279768535812438320_o-min.jpg 2025w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_istezanja\"><\/span>Vrste istezanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to postoje&nbsp;<strong>razli\u010dite vrste treninga<\/strong>, tako postoji i&nbsp;<strong>nekoliko oblika istezanja.<\/strong>&nbsp;Tijekom zagrijavanja mo\u017eete se usredoto\u010diti na&nbsp;<strong>stati\u010dno, dinami\u010dno<\/strong>, ali i&nbsp;<strong>balisti\u010dko istezanje<\/strong>. Da vidimo koja je razlika me\u0111u njima.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stati\u010dno istezanje<\/h3>\n\n\n\n<p>Ovo je&nbsp;<strong>naj\u010de\u0161\u0107a vrsta istezanja<\/strong>. Njegova je tehnika&nbsp;<strong>istezanje mi\u0161i\u0107a ili skupine mi\u0161i\u0107a<\/strong>&nbsp;do njihove&nbsp;<strong>krajnje to\u010dke<\/strong>, a zatim&nbsp;<strong>odr\u017eavanje tog polo\u017eaja<\/strong>. Ova vrsta istezanja smatra se&nbsp;<strong>najsigurnijim na\u010dinom istezanja mi\u0161i\u0107a<\/strong>. Mi\u0161i\u0107ima i vezivnom tkivu daje&nbsp;<strong>dovoljno vremena za opu\u0161tanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stati\u010dko istezanje obi\u010dno se<strong>&nbsp;izvodi prije treninga snage<\/strong>, istezanjem mi\u0161i\u0107a koje \u0107ete vje\u017ebati. Me\u0111utim, mnogi stru\u010dnjaci smatraju da je&nbsp;<strong>ovakva vrsta istezanja mnogo manje u\u010dinkovita od dinami\u010dkog istezanja<\/strong>, jer dinami\u010dko zagrijavanje zna\u010dajno&nbsp;<strong>pove\u0107ava raspon pokreta<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dinami\u010dko istezanje<\/h3>\n\n\n\n<p>Za razliku od stati\u010dkog istezanja,&nbsp;<strong>dinami\u010dno istezanje popularan je na\u010din zagrijavanja<\/strong>&nbsp;mi\u0161i\u0107a prije aerobnih vje\u017ebi. Dinami\u010dko zagrijavanje sastoji se od&nbsp;<strong>maksimalnog zagrijavanja mi\u0161i\u0107a ponavljanjem pokreta nekoliko puta zaredom<\/strong>. Svrha dinami\u010dnog istezanja je stoga&nbsp;<strong>pobolj\u0161ati fleksibilnost<\/strong>&nbsp;prije izvo\u0111enja bilo kojeg sporta, tr\u010danja, bicikliranja ili drugih aerobnih aktivnosti. Primjer dinami\u010dnog istezanja je, primjerice,&nbsp;<strong>sprinter koji radi izuzetno duga\u010dke korake<\/strong>&nbsp;prije tr\u010danja kako bi&nbsp;<strong>postavio maksimalni raspon pokreta za nadolaze\u0107u izvedbu.<\/strong><\/p>\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\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg\" alt=\"Vrste istezanja\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Vrste istezanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/116227978_3101345063320519_4348676606198445421_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Balisti\u010dko istezanje<\/h3>\n\n\n\n<p>Mnogi vje\u017eba\u010di&nbsp;<strong>brkaju ovu vrstu istezanja s dinami\u010dkim istezanjem<\/strong>. Me\u0111utim, postoji&nbsp;<strong>zna\u010dajna razlika me\u0111u njima<\/strong>. Temelj dinami\u010dkog zagrijavanja \u010dine&nbsp;<strong>redoviti ponavljani i namjerno koordinirani pokreti.<\/strong>&nbsp;Me\u0111utim, balisti\u010dko istezanje koristi&nbsp;<strong>nepravilne, trzave, uglavnom aerobne pokrete<\/strong>, poput intenzivnog skakanja ili sprinta. Istodobno,&nbsp;<strong>tijekom balisti\u010dkog istezanja treba prema\u0161iti granicu maksimalnog raspona pokreta.<\/strong>&nbsp;Me\u0111utim, va\u017eno je napomenuti da se kod&nbsp;<strong>ove vrste istezanja \u010de\u0161\u0107e javljaju ozljede<\/strong>&nbsp;i da bi ju trebali izvoditi samo iskusni sporta\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pasivno istezanje<\/h3>\n\n\n\n<p>Ovisno o vrsti&nbsp;<strong>sile koja djeluje<\/strong>, istezanje se mo\u017ee podijeliti na&nbsp;<strong>pasivno i aktivno<\/strong>. Do pasivnog istezanja dolazi kada&nbsp;<strong>vanjska sila poma\u017ee dose\u0107i maksimalnu to\u010dku raspona pokreta.<\/strong>&nbsp;To mo\u017ee do\u0107i od&nbsp;<strong>gravitacije, druge osobe ili sprava za zatezanje<\/strong>, kao \u0161to su&nbsp;<a class=\"ek-link\" title=\"Elasti\u010dne trake za vje\u017ebanje\" href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>elasti\u010dne trake s otporom<\/strong><\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" title=\"Prijenosni sustavi za trening\" href=\"https:\/\/gymbeam.hr\/prijenosni-sustavi-za-trening\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>suspenzijski trena\u017eeri.<\/strong><\/a>&nbsp;Poanta je u tome da mi\u0161i\u0107 koji \u017eelite&nbsp;<strong>istegnuti nije primarno pod optere\u0107enjem<\/strong>, pa se mo\u017eete&nbsp;<strong>opustiti tijekom istezanja<\/strong>. Pasivno istezanje izuzetno je u\u010dinkovito u&nbsp;<strong>ubla\u017eavanju gr\u010deva u mi\u0161i\u0107ima<\/strong>&nbsp;koji se lije\u010de nakon nekih ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"256,29667,36310,32659,36328,36364,36286,49246,44953,36043,29698\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Aktivno istezanje<\/h3>\n\n\n\n<p>Aktivno istezanje karakterizira upotreba&nbsp;<strong>va\u0161e vlastite snage<\/strong><strong>&nbsp;za odr\u017eavanje polo\u017eaja istezanja.&nbsp;<\/strong>Dakle, ovo je suprotno pasivnom istezanju. Primjer je<strong>&nbsp;podizanje va\u0161e noge s tla dok le\u017eite,&nbsp;<\/strong>koriste\u0107i<strong>&nbsp;samo snagu stopala&nbsp;<\/strong>kako biste je odr\u017eali u zraku. Za pasivno istezanje koristili biste, naprimjer,<strong>&nbsp;potporu rukom&nbsp;<\/strong>kako biste dr\u017eali nogu u zraku. Aktivno istezanje je stoga<strong>&nbsp;puno zahtjevnije,&nbsp;<\/strong>ali<strong>&nbsp;u\u010dinkovitije&nbsp;<\/strong>u izgradnji mi\u0161i\u0107a i fleksibilnosti.<\/p>\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\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Istezanje\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"Istezanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Miofascijalno osloba\u0111anje<\/h3>\n\n\n\n<p><a class=\"ek-link\" title=\"https:\/\/gymbeam.hr\/masazni-valjci\" href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Pjenasti valjak<\/a>&nbsp;ili neki drugi ure\u0111aj za masa\u017eu koristi se za ovu vrstu istezanja. Njegova primjena na mi\u0161i\u0107e&nbsp;<strong>ubla\u017eava miofascijalnu napetost<\/strong>&nbsp;i&nbsp;<strong>pobolj\u0161ava fleksibilnost u fasciji.<\/strong>&nbsp;Fascija je specijalizirani sustav&nbsp;<strong>vezivnog tkiva<\/strong>&nbsp;koji ujedinjuje cijelo tijelo. Utje\u010de na&nbsp;<strong>kosti, mi\u0161i\u0107e, zglobove, \u017eivce, a nalazi se i u mozgu i le\u0111noj mo\u017edini.<\/strong>&nbsp;Stoga je va\u017eno voditi brigu o fascijalnom sustavu i redovito ga&nbsp;<strong>stimulirati.<\/strong>&nbsp;<strong>Napetost na jednoj fascijalnoj to\u010dki utje\u010de i na udaljenija podru\u010dja<\/strong>, jer je to usko povezan sustav. Stoga, ako&nbsp;<strong>osjetite napetost u listu<\/strong>, vjerujte da ta napetost&nbsp;<strong>nije samo u listu<\/strong>, ve\u0107 i u drugim dijelovima tijela.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\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=\"Kako_napraviti_pravilno_i_ucinkovito_istezanje\"><\/span>Kako napraviti pravilno i u\u010dinkovito istezanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Trajanje istezanja<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 nekoliko studija sugerira da bi istezanje ili hla\u0111enje jednog dijela mi\u0161i\u0107a trebalo trajati otprilike 30 do 60 sekundi.<\/span><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Broj ponavljanja<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 ovisi o nekoliko \u010dimbenika kao \u0161to su va\u0161a fizi\u010dka kondicija, dob ili spol. Me\u0111utim, ne biste trebali pretjerivati s istezanjem i raditi \u0161to vi\u0161e ponavljanja. Va\u017eno je slu\u0161ati svoje tijelo.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Disanje<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 ovo \u0107e vam pomo\u0107i da se pravilno opustite. Trebali biste polako udisati prije istezanja mi\u0161i\u0107a i polako izdahnuti dok ga iste\u017eete. Izdisaj ne bi trebao biti poja\u010dan, ve\u0107 prirodan.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">Kada napraviti istezanje&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">\u2013 da biste postigli optimalne rezultate i sprije\u010dili ozljede, istezanje, zagrijavanje mi\u0161i\u0107a i njihovo hla\u0111enje trebali bi biti dio svakog plana treninga.<\/span><\/li><\/ul>\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=\"Vrste_istezanja_prema_dijelovima_misica\"><\/span>Vrste istezanja prema dijelovima mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 znate<strong>&nbsp;teoriju istezanja i zagrijavanja, vrijeme je da po\u010dnete s vje\u017ebanjem.&nbsp;<\/strong>Kako bi&nbsp;<strong>trebala izgledati takva sesija istezanja?&nbsp;<\/strong>Sve ovisi o tome koju ste mi\u0161i\u0107nu skupinu odlu\u010dili trenirati. Me\u0111utim, optimalno je<strong>&nbsp;usredoto\u010diti se na istezanje cijelog tijela.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Istezanje cijelog tijela<\/h3>\n\n\n\n<p>Prednost istezanja cijelog tijela je u tome \u0161to&nbsp;<strong>bez obzira na to koji \u0107ete trening raditi, svaki \u0107e se mi\u0161i\u0107 pravilno istegnuti.<\/strong>&nbsp;Osnova je zapo\u010deti od&nbsp;<strong>glave i postupno se kretati prema stopalima, pritom ne zaboravljaju\u0107i niti jedan dio mi\u0161i\u0107a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">U videu mo\u017eete vidjeti i&nbsp;<strong>primjer pravilnog istezanja cijelog tijela<\/strong>&nbsp;prije treninga:<\/p>\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=\"Bowflex\u00ae Stretch | Five-Minute Full Body Stretch\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2L2lnxIcNmo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<h3 class=\"wp-block-heading\">Istezanje pojedina\u010dnih dijelova mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Sve popularnija tehnika, posebno za bodibildere ili ljubitelje fitnessa, jest&nbsp;<strong>fokus na istezanje samo odre\u0111enih podru\u010dja mi\u0161i\u0107a.<\/strong>&nbsp;Konkretno \u2013 za one&nbsp;<strong>koje \u0107ete naprezati nakon istezanja<\/strong>. Stoga pogledajte&nbsp;<strong>kako bi trebalo izgledati istezanje pojedina\u010dnih skupina mi\u0161i\u0107a<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stopala i gle\u017enjevi<\/strong>&nbsp;\u2013 mnogi sporta\u0161i, posebno bodibilderi, zaboravljaju vje\u017ebati ovaj dio mi\u0161i\u0107a. To su mi\u0161i\u0107i&nbsp;<strong>izravno povezani s mi\u0161i\u0107ima listova ili lo\u017eama.<\/strong>&nbsp;Uglavnom se koriste za tr\u010danje, bicikliranje, ali i trening snage za vrijeme mrtvog dizanja. Stoga, ako ne istegnete noge i gle\u017enjeve pravilno, mo\u017eete do\u017eivjeti neugodne ozljede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Istezanje stopala i gle\u017enjeva:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top 3 Stretches for General Foot Pain\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/AXSj_5pBAKw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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 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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Sprained Ankle Stretches &amp; Exercises - Ask Doctor Jo\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3JJayVC0-20?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p><strong>Listovi<\/strong>&nbsp;\u2013 mi\u0161i\u0107i listova tako\u0111er su \u010desto&nbsp;<strong>zanemarivani tijekom zagrijavanja.<\/strong>&nbsp;Istovremeno, upravo se u listovima javlja ve\u0107ina gr\u010deva u mi\u0161i\u0107ima tijekom vje\u017ebanja. Izvrsna vje\u017eba tijekom zagrijavanja je&nbsp;<strong>istezanje listova prilikom stajanja<\/strong>&nbsp;uza zid. Stoga, stanite okrenuti licem prema zidu, zakora\u010dite naprijed desnom nogom, a lijevu nogu ostavite ispru\u017eenu prema nazad tako da tijelom budete malo nagnuti prema naprijed. Gurnite petu noge ispru\u017eene unazad prema tlu, sve dok ne osjetite kako se list ste\u017ee. Naravno, postoji mnogo vi\u0161e vje\u017ebi za mi\u0161i\u0107e listova, tako da svoje zagrijavanje uvijek mo\u017eete malo o\u017eivjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Istezanje listova:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best 10 min Stretch to Slim Your Calves!  \u25c6 Emi \u25c6\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/khRGODISnNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p><strong>Bedra<\/strong>&nbsp;\u2013 ovdje je potrebno usredoto\u010diti se na istezanje&nbsp;<strong>prednjih i stra\u017enjih mi\u0161i\u0107a bedara<\/strong>. Pri istezanju prednjih mi\u0161i\u0107a bedara u\u010dinkovita je vje\u017eba&nbsp;<strong>\u201cistezanje kvadricepsa\u201d<\/strong>. Stanite na zemlju s obje noge i savijte jednu nogu tako da peta dodiruje bedrene mi\u0161i\u0107e. Zatim rukama uhvatite petu i dr\u017eite je u ovom polo\u017eaju najmanje 30 sekundi. Tijekom ove vje\u017ebe trebali biste&nbsp;<strong>osjetiti kako se mi\u0161i\u0107i prednjih bedara napre\u017eu<\/strong>. Suprotno tome, ako \u017eelite trenirati mi\u0161i\u0107e le\u0111a ili stra\u017enjeg dijela bedara, morate se usredoto\u010diti na drugu vrstu vje\u017ebanja. Sjednite ravno na zemlju. Dr\u017eite le\u0111a ravno i poku\u0161ajte prstima dodirnuti no\u017ene prste. Me\u0111utim, nikada nemojte savijati noge u koljenima tijekom ove vje\u017ebe, ina\u010de \u0107e biti neu\u010dinkovita.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Istezanje bedara:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/iN3sHkni1gI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p><strong>Le\u0111a<\/strong> \u2013 prilikom zagrijavanja le\u0111a potrebno je zapo\u010deti istezanje vratne kralje\u017enice. To je ono \u0161to je uklju\u010deno u mnoge vje\u017ebe, bilo da se radi o kardiju ili vje\u017ebama snage. Osnovna vrsta zagrijavanja su pokreti glavom prema naprijed, natrag, lijevo i desno. Nakon vje\u017ebanja vratne kralje\u017enice, spustit \u0107ete se prema dolje, do lumbalnog dijela, koji \u0107ete istegnuti savijanjem cijelog tijela prema naprijed. Joga polo\u017eaje mo\u017eete koristiti i kod istezanja vrata, vratne kralje\u017enice, ali i donjeg dijela le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Istezanje le\u0111a:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Fix \u201cLow Back\u201d Pain (INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DWmGArQBtFI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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 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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga for Neck and Shoulder Relief - Yoga With Adriene\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SedzswEwpPw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p><strong>Ramena, tricepsi i bicepsi&nbsp;<\/strong>\u2013 osnova vje\u017ebe istezanja ramena je istezanje ruke, savijanje u laktu i stavljanje iza glave dr\u017ee\u0107i je drugom rukom. Naravno, ovo je jedna od najlak\u0161ih vje\u017ebi, ali ako imate naporan trening ramena u teretani, trebali biste se usredoto\u010diti na&nbsp;<strong>sveobuhvatnije zagrijavanje<\/strong>. Isto vrijedi i za tricepse i bicepse kojima biste trebali posvetiti posebno vrijeme prilikom istezanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Istezanje ramena:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Shoulder Stretch to Fix Your Shoulders (GET DEEP!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/J9yRiOeVvIM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p class=\"has-text-align-center\"><strong>Istezanje bicepsa:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Biceps (FEEL IT INSTANTLY!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/_e1hQUxTAHc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p class=\"has-text-align-center\"><strong>Istezanje tricepsa:<\/strong><\/p>\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-rich is-provider-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Stretch Your Triceps (AND HOW NOT TO!)\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yAvpW_zKJmI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\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<p><strong>Ra\u0161\u010dlamba plana treninga na korake<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>zagrijavanje mi\u0161i\u0107a kratkom aerobnom aktivno\u0161\u0107u<\/li><li>istezanje cijelog tijela ili odabrane skupine mi\u0161i\u0107a<\/li><li>sam trening<\/li><li>istezanje cijelog tijela nakon treninga<\/li><li>hla\u0111enje<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, imajte na umu&nbsp;<strong>da bez pravilne izvedbe pojedinih vje\u017ebi ne\u0107e biti postignuti nikakvi rezultati.<\/strong>&nbsp;Stoga, ako odlu\u010dite uklju\u010diti istezanje i zagrijavanje u svoj plan treninga, \u0161to biste definitivno i trebali,&nbsp;<strong>pa\u017eljivo prou\u010dite pravilnu tehniku izvo\u0111enja<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvjereni smo da smo vam pru\u017eili sve va\u017ene informacije vezane uz<strong>&nbsp;istezanje, zagrijavanje i hla\u0111enje va\u0161ih mi\u0161i\u0107a.<\/strong>&nbsp;<strong>Uklju\u010dujete li zagrijavanje u svoj plan treninga<\/strong><strong>?<\/strong>&nbsp;Podijelite svoje iskustvo u komentarima, a ako vam se \u010dlanak svidio, ne zaboravite&nbsp;<strong>ga podijeliti.<\/strong><\/p>\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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Istezanje ili zagrijavanje osnova su svakog plana treninga\u00a0na \u0161to se, na\u017ealost, \u010desto zaboravlja. Istovremeno, ono igra zaista va\u017enu ulogu prilikom izgradnje mi\u0161i\u0107a, smanjivanja bolova u mi\u0161i\u0107ima i\u00a0spre\u010davanja ozljeda. Pro\u010ditajte o tome koje\u00a0tehnike istezanja poznajemo\u00a0i\u00a0koje su njihove prednosti.\u00a0<\/p>\n","protected":false},"author":22,"featured_media":181339,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7376,7208,7478,7220],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252637","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-istezanje-hr","9":"tag-regeneracija-hr","10":"tag-trening-hr","11":"tag-zagrijavanje-hr","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>Zagrijavanje, istezanje i hla\u0111enje - jesu li zaista va\u017eni? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to uklju\u010diti istezanje i zagrijavanje u svoj trening? 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