{"id":252970,"date":"2020-10-07T09:46:00","date_gmt":"2020-10-07T07:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252970"},"modified":"2021-05-07T09:59:25","modified_gmt":"2021-05-07T07:59:25","slug":"ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/","title":{"rendered":"Ogrevanje, raztezanje in ohlajanje &#8211; je to res pomembno?"},"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\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Razlika_med_raztezanjem_ogrevanjem_in_ohlajanjem\" title=\"Razlika med raztezanjem, ogrevanjem in ohlajanjem\">Razlika med raztezanjem, ogrevanjem in ohlajanjem<\/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\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Prednosti_raztezanja_in_ogrevanja_misic\" title=\"Prednosti raztezanja in ogrevanja mi\u0161ic\">Prednosti raztezanja in ogrevanja mi\u0161ic<\/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\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Prednosti_ohlajanja\" title=\"Prednosti ohlajanja\">Prednosti ohlajanja<\/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\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Vrste_raztezanja\" title=\"Vrste raztezanja\">Vrste raztezanja<\/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\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Kako_se_pravilno_in_ucinkovito_raztegniti\" title=\"Kako se pravilno in u\u010dinkovito raztegniti\">Kako se pravilno in u\u010dinkovito raztegniti<\/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.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/#Vrste_raztezanja_glede_na_misicne_skupine\" title=\"Vrste raztezanja glede na mi\u0161i\u010dne skupine\">Vrste raztezanja glede na mi\u0161i\u010dne skupine<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Raztezanje ali ogrevanje sta&nbsp;<strong>jedro vsakega vadbenega na\u010drta<\/strong>, na kar pa pogosto pozabimo. Hkrati ima res&nbsp;<strong>pomembno vlogo pri gradnji mi\u0161ic, zmanj\u0161anju bole\u010din v mi\u0161icah<\/strong>&nbsp;in&nbsp;<strong>odpravljanju po\u0161kodb<\/strong>. Preberite, katere&nbsp;<strong>tehnike raztezanja<\/strong>&nbsp;poznamo in&nbsp;<strong>kak\u0161ne prednosti imajo<\/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_med_raztezanjem_ogrevanjem_in_ohlajanjem\"><\/span>Razlika med raztezanjem, ogrevanjem in ohlajanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razlika med&nbsp;<strong>raztezanjem in pove\u010danjem telesne temperature<\/strong>&nbsp;pred treningom je v njunem namenu. Cilj raztezanja je&nbsp;<strong>pove\u010dati pro\u017enost in obseg gibanja sklepov<\/strong>. Pri ogrevanju pa je pomembno&nbsp;<strong>pove\u010dati telesno temperaturo in pretok krvi v mi\u0161ice.<\/strong>&nbsp;Obe tehniki se obi\u010dajno izvajata&nbsp;<strong>pred treningom<\/strong>, lahko pa se raztezate tudi po&nbsp;<strong>ohlajanju<\/strong>. Vse tri oblike vadbenih tehnik pa so&nbsp;<strong>del enega kompleksa<\/strong>, ki se imenuje&nbsp;<strong>ogrevanje<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4]<\/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=\"Ogrevanje, raztezanje in ohlajanje - je to res pomembno?\" title=\"Ogrevanje, raztezanje in ohlajanje - je to res pomembno?\"\/><\/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\">Ogrevanje<\/h3>\n\n\n\n<p>Ogrevanje pred treningom deluje kot&nbsp;<strong>pomembna preventiva pred po\u0161kodbami<\/strong>. Pravilno ogrevanje&nbsp;<strong>o\u017eivi kardiovaskularni sistem<\/strong>&nbsp;s pove\u010danjem telesne temperature in pretoka krvi v mi\u0161ice.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/span>Ogrevanje va\u0161e mi\u0161ice pripravi na&nbsp;<strong>preobremenitev med treningom<\/strong>. \u010ce so mi\u0161ice med ogrevanjem dovolj ogrete, bo to<strong>&nbsp;pove\u010dalo obseg gibanja in zmanj\u0161alo tveganje za po\u0161kodbe med vadbo<\/strong>. Primeri dobrega ogrevanja so&nbsp;<strong>aerobne vaje,<\/strong>&nbsp;kot so kolesarjenje, hoja ali tek, ki jih morate izvajati vsaj&nbsp;<strong>5 do 10 minut<\/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\">Ohlajanje<\/h3>\n\n\n\n<p>Po treningu je&nbsp;<strong>va\u0161 sr\u010dni utrip povi\u0161an, mi\u0161ice pa so napete<\/strong>. Namen ohlajanja je torej&nbsp;<strong>normalizirati sr\u010dni utrip<\/strong>&nbsp;in prepre\u010diti&nbsp;<strong>bole\u010dine v mi\u0161icah<\/strong>. Primer ohlajanja po treningu je na primer&nbsp;<strong>hitra hoja s postopno upo\u010dasnitvijo.<\/strong>&nbsp;Ohlajanje je zelo pomembno za&nbsp;<strong>\u0161portnike, katerih vzdr\u017eljivost je zelo pomembna<\/strong>, kot so na primer maratonci, saj jim to pomaga uravnavati pretok krvi v telesu po dalj\u0161em obdobju telesne aktivnosti.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Raztezanje<\/h3>\n\n\n\n<p>Raztezanje mi\u0161ic lahko izvajamo&nbsp;<strong>pred ali po vadbi.<\/strong>&nbsp;Njegov glavni namen pred treningom je&nbsp;<strong>izbolj\u0161ati obseg gibanja sklepov<\/strong>&nbsp;in&nbsp;<strong>zmanj\u0161ati tveganje za po\u0161kodbe med vadbo.<\/strong>&nbsp;Lahko poskusite raztegniti&nbsp;<strong>celo telo ali pa se osredoto\u010dite samo na dolo\u010deno skupino mi\u0161ic<\/strong>, ki jih nameravate trenirati pozneje. Po treningu pa raztezanje&nbsp;<strong>izpolnjuje povsem drugo funkcijo<\/strong>, njegov namen pa je&nbsp;<strong>prepre\u010diti bole\u010dine v mi\u0161icah.<\/strong>&nbsp;Raztezanje je lahko tudi zelo spro\u0161\u010dujo\u010de, tako fizi\u010dno kot psihi\u010dno.<\/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_raztezanja_in_ogrevanja_misic\"><\/span>Prednosti raztezanja in ogrevanja mi\u0161ic<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\">Izbolj\u0161anje telesnih zmogljivosti<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Najbolj\u0161a prednost raztezanja ali ogrevanja<\/span><\/strong><span lang=\"SL\">&nbsp;mi\u0161ic je nedvomno&nbsp;<strong>vpliv na va\u0161o zmogljivost<\/strong>, ki jo lahko&nbsp;<strong>izbolj\u0161ate na tri u\u010dinkovite na\u010dine:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Izbolj\u0161anje pretoka krvi<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 pribli\u017eno 10-minutno raztezanje ali ogrevanje mi\u0161ic izbolj\u0161uje pretok krvi in odpira krvne kapilare, kar je povezano z izbolj\u0161ano telesno zmogljivostjo.<\/span><\/li><li><strong><span lang=\"SL\">Izbolj\u0161anje funkcije kisika<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 kisik se pri vi\u0161jih temperaturah hitreje sprosti v mi\u0161ice. \u010ce se raztezate pred treningom, boste ogreli mi\u0161ice in med vadbo bodo pripravljene dati vse od sebe. \u010ce raztezanja ne izvedete, lahko traja dalj \u010dasa, da se kisik med vadbo sprosti v mi\u0161ice, kar lahko \u0161koduje va\u0161i zmogljivosti.<\/span><\/li><li><strong><span lang=\"SL\">Pospe\u0161evanje kr\u010denja mi\u0161ic<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 ogrevanje pred treningom povi\u0161a telesno temperaturo. Posledica tega sta bolj\u0161i \u017eiv\u010dni prenos in mi\u0161i\u010dna presnova. Posledi\u010dno se bodo va\u0161e mi\u0161ice med treningom in po njem hitreje in u\u010dinkoviteje odzivale na vse dra\u017eljaje.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/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=\"Prednosti raztezanja in ogrevanja\" class=\"wp-image-181183\" width=\"843\" height=\"563\" title=\"Prednosti raztezanja in ogrevanja\" 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\">Prepre\u010devanje po\u0161kodb<\/h3>\n\n\n\n<p>Z u\u010dinkovitim in doslednim ogrevanjem pred treningom&nbsp;<strong>sprostite sklepe, pove\u010date njihov obseg gibanja in izbolj\u0161ate pretok krvi v mi\u0161ice.<\/strong>&nbsp;Vsi ti vidiki so izjemno pomembni pri&nbsp;<strong>prepre\u010devanju po\u0161kodb<\/strong>. Bolj kot so va\u0161e mi\u0161ice&nbsp;<strong>toge in brez krvi,<\/strong>&nbsp;ve\u010dje je tveganje za po\u0161kodbe med samo vadbo.&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 raztezanja in ogrevanja\" class=\"wp-image-181118\" width=\"843\" height=\"563\" title=\"Prednosti raztezanja in ogrevanja\" 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\">Odvajanje toplote iz telesa<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Aktiviranje mehanizmov za odvajanje toplote iz telesa prispeva k u\u010dinkovitemu ohlajanju mi\u0161ic, kar pomaga prepre\u010diti pregrevanje in posledi\u010dno&nbsp;<\/span><\/strong><span lang=\"SL\"><a class=\"ek-link\" title=\"pretreniranost\" href=\"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>pretreniranost<\/strong><\/a><\/span><span lang=\"SL\"><strong>.&nbsp;<\/strong>Ta prednost je \u0161e posebej pomembna za&nbsp;<strong>zahtevne aerobne aktivnosti<\/strong>, kot sta tek ali kolesarjenje.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/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\u017eenje proizvodnje hormonov<\/h3>\n\n\n\n<p>Med telesno aktivnostjo telo&nbsp;<strong>pove\u010da proizvodnjo razli\u010dnih hormonov<\/strong>, vklju\u010dno s&nbsp;<strong>kortizolom in adrenalinom<\/strong>. Neposredno sta odgovorna za&nbsp;<strong>uravnavanje proizvodnje energije in va\u0161o telesno zmogljivost.<\/strong>&nbsp;\u010ce ogrevanje pred vadbo izpustite, se ti hormoni morda&nbsp;<strong>aktivirajo pozno in nimajo u\u010dinka.<\/strong>&nbsp;Nasprotno,&nbsp;<strong>aktivirate jih lahko \u017ee med ogrevanjem,<\/strong>&nbsp;kar bo telesu&nbsp;<strong>med treningom zagotovilo dovolj energije.&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[16]<\/span>&nbsp;<\/span>O&nbsp;<strong>vplivu hormonov na rast in regeneracijo mi\u0161i\u010dne mase si lahko preberete v na\u0161em \u010dlanku<\/strong>&nbsp;<a title=\"Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk?\" href=\"https:\/\/gymbeam.si\/blog\/kako-hormonsko-neravnovesje-vpliva-na-misicno-maso-moskih-in-zensk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako hormonsko neravnovesje vpliva na mi\u0161i\u010dno maso mo\u0161kih in \u017eensk?<\/a>.<\/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_ohlajanja\"><\/span>Prednosti ohlajanja<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\">Podpira hitro regeneracijo po treningu<\/h3>\n\n\n\n<p>Po intenzivnem in napornem treningu se v mi\u0161icah&nbsp;<strong>nabira mle\u010dna kislina<\/strong>. Gre za&nbsp;<strong>organsko snov<\/strong>, ki nastane&nbsp;<strong>med razgradnjo glukoze v mi\u0161icah<\/strong>. V mirovanju telo tvori le&nbsp;<strong>majhno koli\u010dino<\/strong>&nbsp;in se prenese v jetra, kjer&nbsp;<strong>se pretvori nazaj v glukozo<\/strong>. Vendar se med pove\u010dano telesno aktivnostjo&nbsp;<strong>tvori ve\u010d glukoze<\/strong>, ki<strong>&nbsp;ustvarja tudi vi\u0161jo raven mle\u010dne kisline<\/strong>, ki je jetra ne morejo predelati. Zato se shranjuje v mi\u0161icah in povzro\u010da&nbsp;<strong>kr\u010de, bole\u010dine v mi\u0161icah ali celo muskelfiber<\/strong>&nbsp;(zapoznela mi\u0161i\u010dna bole\u010dina).&nbsp;<strong>Faza ohlajanja po treningu<\/strong>&nbsp;lahko&nbsp;<strong>pomaga pri odstranjevanju mle\u010dne kisline iz mi\u0161ic.<\/strong>&nbsp;To pomaga pri&nbsp;<strong>hitrej\u0161i regeneraciji<\/strong>&nbsp;in&nbsp;<strong>prepre\u010duje bole\u010dine v mi\u0161icah.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [13]<\/span>&nbsp;Dopolnjevanje&nbsp;<a title=\"Kreatin\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatina<\/a>, ki&nbsp;<strong>oskrbuje mi\u0161ice z energijo<\/strong>, se je izkazal za&nbsp;<strong>\u0161e eno odli\u010dno sredstvo za zmanj\u0161anje proizvodnje mle\u010dne kisline<\/strong>&nbsp;<strong>med treningom<\/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\">Zmanj\u0161a zapoznelo mi\u0161i\u010dno bole\u010dino ali muskelfiber (DOMS)<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Zapoznela mi\u0161i\u010dna bole\u010dina<\/span><\/strong><span lang=\"SL\">&nbsp;(DOMS) se obi\u010dajno za\u010dne&nbsp;<strong>dan ali dva po treningu<\/strong>. Bole\u010dina, ki jo ob\u010dutite med vadbo ali takoj po njej, je druga vrsta bole\u010dine v mi\u0161icah, imenovana tudi&nbsp;<strong>akutna mi\u0161i\u010dna bole\u010dina<\/strong>. Le-ta je posledica zgoraj omenjenega razloga za&nbsp;<strong>nastanek mle\u010dne kisline<\/strong>&nbsp;in spremljajo jo&nbsp;<strong>bole\u010dine takoj po treningu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DOMS lahko povzro\u010di&nbsp;<strong>katera koli vaja<\/strong>, ki ustvarja&nbsp;<strong>majhne mikroskopske razpoke v mi\u0161i\u010dnih vlaknih.<\/strong>&nbsp;Telo se na to odzove s&nbsp;<strong>pove\u010danim vnetjem<\/strong>, kar lahko privede do&nbsp;<strong>zapoznele mi\u0161i\u010dne bole\u010dine.<\/strong>&nbsp;<strong>Simptomi DOMS<\/strong>&nbsp;ali mi\u0161i\u010dne bole\u010dine, na katere morate biti pozorni, so lahko naslednji:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mi\u0161ice, ob\u010dutljive na dotik<\/li><li>zmanj\u0161an obseg gibanja zaradi bole\u010dine in okorelost med gibanjem<\/li><li>otekanje prizadetih mi\u0161ic<\/li><li>utrujenost mi\u0161ic<\/li><li>kratkotrajna izguba mi\u0161i\u010dne mo\u010di<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave so pokazale, da je&nbsp;<strong>u\u010dinkovito prepre\u010devanje DOMS ohlajanje po treningu z ogrevanjem in raztezanjem mi\u0161ic<\/strong>&nbsp;ali masa\u017eo posameznih prizadetih mi\u0161i\u010dnih predelov.&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=\"Podpira hitro okrevanje po treningu\" class=\"wp-image-181170\" width=\"843\" height=\"562\" title=\"Podpira hitro okrevanje po treningu\" 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_raztezanja\"><\/span>Vrste raztezanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot obstajajo&nbsp;<strong>razli\u010dne vrste treningov<\/strong>, obstaja tudi&nbsp;<strong>ve\u010d oblik raztezanja<\/strong>. Pri ogrevanju se lahko osredoto\u010dite na&nbsp;<strong>stati\u010dno, dinami\u010dno, a tudi balisti\u010dno raztezanje<\/strong>. Poglejmo, kak\u0161na je razlika med njimi.&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 raztezanje<\/h3>\n\n\n\n<p>To je&nbsp;<strong>najpogostej\u0161a oblika raztezanja<\/strong>. Njegova tehnika je&nbsp;<strong>raztegniti mi\u0161ico ali skupini mi\u0161ic<\/strong>&nbsp;do&nbsp;<strong>najbolj oddaljene to\u010dke<\/strong>&nbsp;in nato&nbsp;<strong>ohraniti ta polo\u017eaj.<\/strong>&nbsp;Ta oblika raztezanja velja za&nbsp;<strong>najvarnej\u0161i na\u010din raztezanja mi\u0161ic.<\/strong>&nbsp;Mi\u0161icam in veznemu tkivu daje<strong>&nbsp;dovolj \u010dasa za sprostitev.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stati\u010dno raztezanje se obi\u010dajno&nbsp;<strong>opravi pred treningom mo\u010di<\/strong>, tako da raztegnete mi\u0161ice, ki jih boste trenirali. Vendar mnogi strokovnjaki menijo, da je&nbsp;<strong>tovrstno raztezanje veliko manj u\u010dinkovito kot dinami\u010dno raztezanje<\/strong>, saj dinami\u010dno ogrevanje znatno&nbsp;<strong>pove\u010da obseg gibanja<\/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\u010dno raztezanje<\/h3>\n\n\n\n<p>Za razliko od stati\u010dnega raztezanja je&nbsp;<strong>dinami\u010dno raztezanje priljubljen na\u010din ogrevanja<\/strong>&nbsp;mi\u0161ic pred aerobno vadbo. Dinami\u010dno ogrevanje je sestavljeno iz&nbsp;<strong>maksimalnega ogrevanja mi\u0161ic<\/strong>&nbsp;z&nbsp;<strong>ve\u010dkratnim zaporednim ponavljanjem gibov.<\/strong>&nbsp;Namen dinami\u010dnega raztezanja je torej&nbsp;<strong>izbolj\u0161ati fleksibilnost<\/strong>&nbsp;pred katero koli \u0161portno aktivnostjo, tekom, kolesarjenjem ali drugo aerobno aktivnostjo. Primer dinami\u010dnega raztezanja je na primer&nbsp;<strong>\u0161printer, ki pred tekom naredi zelo dolge korake<\/strong>, da<strong>&nbsp;si zagotovi najve\u010dji obseg gibanja za prihajajo\u010di nastop.<\/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 raztezanja\" class=\"wp-image-181157\" width=\"843\" height=\"562\" title=\"Vrste raztezanja\" 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\u010dno raztezanje<\/h3>\n\n\n\n<p>Mnogi voditelji&nbsp;<strong>to vrsto raztezanja zamenjajo z dinami\u010dnim raztezanjem.<\/strong>&nbsp;Vendar je&nbsp;<strong>med njima precej\u0161nja razlika<\/strong>. Osnovo dinami\u010dnega ogrevanja tvorijo&nbsp;<strong>redni ponavljajo\u010di se in namerno usklajeni gibi.<\/strong>&nbsp;Vendar pa balisti\u010dno raztezanje uporablja&nbsp;<strong>neredne, sunkovite, ve\u010dinoma aerobne gibe,<\/strong>&nbsp;na primer intenzivno skakanje ali \u0161printanje.&nbsp;<strong>Hkrati je treba med balisti\u010dnim raztezanjem prese\u010di mejo najve\u010djega obsega gibanja.<\/strong>&nbsp;Pomembno pa je omeniti, da je&nbsp;<strong>tovrstno raztezanje bolj nagnjeno k po\u0161kodbam<\/strong>&nbsp;in bi ga morali izvajati samo izku\u0161eni \u0161portniki.<\/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 raztezanje<\/h3>\n\n\n\n<p><span lang=\"SL\">Raztezanje lahko glede na&nbsp;<strong>vrsto sile<\/strong>&nbsp;razdelimo na&nbsp;<strong>pasivno in aktivno.<\/strong>&nbsp;Pasivno raztezanje se zgodi, ko&nbsp;<strong>zunanja sila pomaga dose\u010di maksimalno to\u010dko obsega gibanja.<\/strong>&nbsp;Do tega lahko pride zaradi&nbsp;<strong>gravitacije, druge osebe ali naprave<\/strong>, kot so&nbsp;<strong><a class=\"ek-link\" title=\"vadbeni trakovi\" href=\"https:\/\/gymbeam.si\/trakovi-za-vadbo\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vadbeni trakovi<\/a><\/strong>&nbsp;ali&nbsp;<strong><a class=\"ek-link\" title=\"vadbeni sistemi\" href=\"https:\/\/gymbeam.si\/sistemi-za-vadbo\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vadbeni sistemi.<\/a><\/strong>&nbsp;<\/span><span lang=\"SL\">Bistvo je, da mi\u0161ica, ki jo \u017eelite&nbsp;<strong>raztegniti, ni v prvi vrsti obremenjena<\/strong>, zato se lahko&nbsp;<strong>med raztezanjem sprostite<\/strong>. Pasivno raztezanje je izjemno u\u010dinkovito pri&nbsp;<strong>laj\u0161anju mi\u0161i\u010dnih kr\u010dev<\/strong>, ki se pojavljajo po dolo\u010denih po\u0161kodbah.<\/span><\/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=\"44974,51088,62743,87121,100015\" ><\/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 raztezanje<\/h3>\n\n\n\n<p>Za aktivno raztezanje je zna\u010dilna uporaba<strong>&nbsp;lastne mo\u010di za vzdr\u017eevanje razteznega polo\u017eaja<\/strong>. Torej je to nasprotje pasivnega raztezanja. Primer je&nbsp;<strong>dvig noge s tal v le\u017ee\u010dem polo\u017eaju<\/strong>, pri \u010demer&nbsp;<strong>le z mo\u010djo nog<\/strong>&nbsp;le te obdr\u017eite v zraku. Pri pasivnem raztezanju bi na primer uporabili&nbsp;<strong>oporo za roke,<\/strong>&nbsp;da bi zadr\u017eali nogo v zraku. Aktivno raztezanje je zato&nbsp;<strong>veliko bolj zahtevno<\/strong>, a bolj&nbsp;<strong>u\u010dinkovito<\/strong>&nbsp;pri gradnji mi\u0161ic in 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=\"U\u010dinkovito raztezanje\" class=\"wp-image-181204\" width=\"843\" height=\"562\" title=\"U\u010dinkovito raztezanje\" 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\">Miofascialno spro\u0161\u010danje<\/h3>\n\n\n\n<p>Za tovrstno raztezanje se uporablja&nbsp;<a title=\"penasti valj\" href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" rel=\"noopener noreferrer\">penasti valj<\/a>&nbsp;ali druga masa\u017ena naprava. Njegova uporaba na mi\u0161icah&nbsp;<strong>razbremeni miofascialno napetost<\/strong>&nbsp;in&nbsp;<strong>izbolj\u0161a fleksibilnost fascije<\/strong>. Fascija je specializiran sistem&nbsp;<strong>veznega tkiva<\/strong>, ki zdru\u017euje celo telo. Vpliva na&nbsp;<strong>kosti, mi\u0161ice, sklepe, \u017eivce, najdemo pa jo tudi v mo\u017eganih in hrbtenja\u010di<\/strong>. Zato je pomembno, da skrbimo za fascialni sistem in ga redno&nbsp;<strong>stimuliramo<\/strong>.&nbsp;<strong>Napetost na eni fascialni to\u010dki vpliva tudi na bolj oddaljene to\u010dke<\/strong>, saj gre za tesno povezan sistem. \u010ce torej&nbsp;<strong>\u010dutite napetost v me\u010dih,<\/strong>&nbsp;verjemite, da ta napetost&nbsp;<strong>ni le v me\u010dih<\/strong>, ampak tudi v drugih delih telesa.<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_se_pravilno_in_ucinkovito_raztegniti\"><\/span>Kako se pravilno in u\u010dinkovito raztegniti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\"><strong>Trajanje raztezanja<\/strong>&nbsp;\u2013 ve\u010d \u0161tudij je pokazalo, da naj bi raztezanje ali ohlajanje mi\u0161i\u010dnega dela trajalo pribli\u017eno 30 do 60 sekund.<\/span><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/span><\/li><li><strong>\u0160tevilo ponovitev<\/strong>&nbsp;\u2013 odvisno je od ve\u010d dejavnikov, kot so va\u0161e fizi\u010dno stanje, starost ali spol. Vendar z raztezanjem ne smete pretiravati in naredite \u010dim ve\u010d ponovitev. Pomembno je, da poslu\u0161ate svoje telo.<\/li><li><strong>Dihanje<\/strong>&nbsp;\u2013 tako se boste la\u017eje sprostili. Pred raztezanjem mi\u0161ic po\u010dasi vdihnite, med samim raztezanjem pa po\u010dasi izdihnite. Izdih ne bi smel biti prisiljen, ampak naraven.<\/li><li><strong>Kdaj se raztezati<\/strong>&nbsp;\u2013 Da bi dosegli optimalne rezultate in prepre\u010dili po\u0161kodbe, mora biti raztezanje, ogrevanje mi\u0161ic in ohlajanje del vsakega vadbenega na\u010drta.<\/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_raztezanja_glede_na_misicne_skupine\"><\/span>Vrste raztezanja glede na mi\u0161i\u010dne skupine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj \u017ee razumete&nbsp;<strong>teorijo raztezanja in ogrevanja, \u010das je, da za\u010dnete vaditi<\/strong>. Kako naj bi bile&nbsp;<strong>videti tak\u0161ne vaje za raztezanje<\/strong>? Vse je odvisno od tega, katero mi\u0161i\u010dno skupino se odlo\u010dite trenirati. Vendar je optimalno, da se&nbsp;<strong>osredoto\u010dite na raztezanje celega telesa. <\/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\">Raztezanje celega telesa<\/h3>\n\n\n\n<p>Prednost raztezanja celega telesa je v tem, da bo&nbsp;<strong>ne glede na to, kak\u0161no vrsto treninga boste imeli, vsaka mi\u0161ica pravilno raztegnjena<\/strong>. Osnova tega je, da za\u010dnete&nbsp;<strong>pri glavi in se postopoma premikate do stopal, pri tem pa ne pozabite nobene mi\u0161i\u010dne skupine.<\/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\">Primer&nbsp;<strong>pravilnega raztezanja celega telesa<\/strong>&nbsp;pred treningom si lahko ogledate tudi v videu:<\/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\">Raztezanje posameznih mi\u0161i\u010dnih delov<\/h3>\n\n\n\n<p>Vse bolj priljubljena tehnika, zlasti za bodybuilderje ali ljubitelje fitnesa, je<strong>&nbsp;usmerjanje raztezanja le na dolo\u010dena mi\u0161i\u010dna podro\u010dja.<\/strong>&nbsp;Natan\u010dneje na tiste,&nbsp;<strong>ki jih boste po raztezanju obremenili.<\/strong>&nbsp;Oglejte si torej, kako naj izgleda&nbsp;<strong>raztezanje posamezne mi\u0161i\u010dne skupine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Stopala in gle\u017enji<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 mnogi \u0161portniki, zlasti bodybuilderji, pozabijo trenirati ta mi\u0161i\u010dni del. To so mi\u0161ice, ki so&nbsp;<strong>neposredno povezane z me\u010di ali zadnjimi stegenskimi mi\u0161icami.<\/strong>&nbsp;Uporabljajo se predvsem za tek, kolesarjenje, pa tudi za trening mo\u010di med mrtvimi dvigi. \u010ce torej stopal in gle\u017enjev ne raztegnete pravilno, lahko pride do neprijetnih po\u0161kodb.<\/span><\/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>Raztezanje stopal in gle\u017enjev:<\/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-embed-handler wp-block-embed-embed-handler 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-embed-handler wp-block-embed-embed-handler 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><span lang=\"SL\">Me\u010da<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 tudi me\u010da so&nbsp;<strong>med ogrevanjem pogosto podcenjena.<\/strong>&nbsp;Hkrati se v me\u010dih med vabo pojavi najve\u010d mi\u0161i\u010dnih kr\u010dev. Odli\u010dna vaja med ogrevanjem je&nbsp;<strong>raztezanje me\u010d, medtem ko stojite<\/strong>&nbsp;ob steni. Zato stojte obrnjeni proti steni, stopite z desno nogo naprej in pustite levo nogo obrnjeno nazaj, tako da boste nekoliko naprej. Potisnite peto iztegnjene noge proti tlom, dokler ne za\u010dutite zategovanja me\u010d. Seveda obstaja \u0161e veliko drugih vaj za me\u010da, zato lahko ogrevanje vedno popestrite.<\/span><\/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>Raztezanje me\u010d:<\/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-embed-handler wp-block-embed-embed-handler 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><span lang=\"SL\">Stegna<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 tu se je treba osredoto\u010diti na raztezanje&nbsp;<strong>sprednjih in zadnjih stegenskih mi\u0161ic.<\/strong>&nbsp;Pri raztezanju sprednjih stegenskih mi\u0161ic je u\u010dinkovita vaja&nbsp;<strong>\u201cpotegi z nogo stoje\u201d<\/strong>. Z obema nogama stojte na tleh in eno nogo upognite tako, da se peta dotakne ishiadi\u010dnih mi\u0161ic. Nato z rokami primite peto in jo dr\u017eite v tem polo\u017eaju vsaj 30 sekund. Med to vajo bi morali \u010dutiti, kako se&nbsp;<strong>napenjajo sprednje stegenske mi\u0161ice.<\/strong>&nbsp;\u010ce pa \u017eelite trenirati zadnje stegenske mi\u0161ice, se morate osredoto\u010diti na druga\u010dno vadbo. Sedite na tla z iztegnjenimi nogami. Hrbet naj bo vzravnan, s prsti pa se posku\u0161ajte dotakniti prstov na nogah. Med to vajo pa nikoli ne upogibajte nog v kolenih, sicer bo vaja neu\u010dinkovita.<\/span><\/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>Raztezanje stegen:<\/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-embed-handler wp-block-embed-embed-handler 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><span lang=\"SL\">Hrbet<\/span><\/strong><span lang=\"SL\">&nbsp;\u2013 pri ogrevanju hrbta je treba za\u010deti raztezati vratni del hrbtenice. To je tisto, kar je vklju\u010deno v \u0161tevilne, bodisi kardio vaje ali vaje za mo\u010d. Osnovna vrsta ogrevanja so&nbsp;<strong>premiki glave<\/strong>&nbsp;naprej, nazaj, levo in desno. Po vadbo vratnega dela hrbtenice se boste spustili navzdol, do ledvenega dela, ki ga boste&nbsp;<strong>raztegnili z nagibom telesa naprej.<\/strong>&nbsp;Pri raztezanju vratu, vratnega dela hrbtenice in spodnjega dela hrbta lahko uporabite tudi joga polo\u017eaje.<\/span><\/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>Raztezanje hrbta:<\/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-embed-handler wp-block-embed-embed-handler 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-embed-handler wp-block-embed-embed-handler 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><span lang=\"SL\">Ramena, tricepsi in bicepsi&nbsp;<\/span><\/strong><span lang=\"SL\">\u2013 osnova vaje za raztezanje ramen je iztegniti roko, jo upogniti v komolcu in polo\u017eiti za glavo, medtem ko jo dr\u017eite z drugo roko. Seveda je to ena najla\u017ejih vaj, a \u010de imate v telovadnici naporen trening ramen, se morate osredoto\u010diti na&nbsp;<strong>bolj celovito ogrevanje<\/strong>. Enako velja za tricepse in bicepse, katerim bi morali pri raztezanju posvetiti lo\u010den \u010das.<\/span><\/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>Raztezanje ramen:<\/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-embed-handler wp-block-embed-embed-handler 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>Raztezanje bicepsov:<\/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-embed-handler wp-block-embed-embed-handler 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>Raztezanje tricepsov:<\/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-embed-handler wp-block-embed-embed-handler 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>Raz\u010dlenitev vadbenega na\u010drta po korakih:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>ogrevanje mi\u0161ic s kratko aerobno aktivnostjo<\/li><li>raztezanje celega telesa ali izbrane mi\u0161i\u010dne skupine<\/li><li>sam trening<\/li><li>raztezanje celega telesa po treningu<\/li><li>ohlajanje<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upo\u0161tevajte pa, da&nbsp;<strong>brez pravilnega izvajanja posameznih vaj ne boste dosegli nobenih rezultatov.<\/strong>&nbsp;\u010ce se torej odlo\u010dite, da boste v svoj vadbeni na\u010drt vklju\u010dili raztezanje in ogrevanje, kar bi zagotovo morali,&nbsp;<strong>natan\u010dno<\/strong>&nbsp;<strong>preu\u010dite pravilno tehniko vadbe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjamemo, da smo vam posredovali vse pomembne informacije o<strong>&nbsp;raztezanju, ogrevanju in ohlajanju mi\u0161ic.<\/strong>&nbsp;<strong>Ali v svoj vadbeni na\u010drt vklju\u010dujete ogrevanje?<\/strong>&nbsp;V komentarjih delite svoje izku\u0161nje in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite&nbsp;<strong>deliti.<\/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>Raztezanje ali ogrevanje sta jedro vsakega vadbenega na\u010drta, na kar pa pogosto pozabimo. Hkrati ima res pomembno vlogo pri gradnji mi\u0161ic, zmanj\u0161anju bole\u010din v mi\u0161icah in odpravljanju po\u0161kodb. Preberite, katere tehnike raztezanja poznamo in kak\u0161ne prednosti imajo.<\/p>\n","protected":false},"author":22,"featured_media":181347,"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":[119],"tags":[7227,7383,7215,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-ogrevanje","9":"tag-razteznje","10":"tag-regeneracija-sl","11":"tag-trening-sl","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>Ogrevanje, raztezanje in ohlajanje - je to res pomembno? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj v trening vklju\u010diti raztezanje in ogrevanje? 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