{"id":266085,"date":"2021-06-16T15:26:56","date_gmt":"2021-06-16T13:26:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266085"},"modified":"2021-06-16T15:30:21","modified_gmt":"2021-06-16T13:30:21","slug":"kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/","title":{"rendered":"Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih alata?"},"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\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/#Vaznost_regeneracije\" title=\"Va\u017enost regeneracije\">Va\u017enost regeneracije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/#Rizici_povezani_s_nedostatkom_regeneracije\" title=\"Rizici povezani s nedostatkom regeneracije\">Rizici povezani s nedostatkom regeneracije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/#Podrska_regeneraciji_u_obliku_masaze\" title=\"Podr\u0161ka regeneraciji u obliku masa\u017ee\">Podr\u0161ka regeneraciji u obliku masa\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/#3_ucinkovita_masazna_alata\" title=\"3 u\u010dinkovita masa\u017ena alata\">3 u\u010dinkovita masa\u017ena alata<\/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\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako \u017eelite uspje\u0161no posti\u0107i svoje fitness ciljeve, trebali biste se dr\u017eati tri klju\u010dne to\u010dke. Prva je <strong>vje\u017ebanje<\/strong>, druga je <strong>prehrana prilago\u0111ena va\u0161im potrebama<\/strong>, a tre\u0107a je <strong>regeneracija<\/strong> koja je jedna od najpodcjenjenijih od te tri aktivnosti. Mnogi od nas ne shva\u0107aju da mi\u0161i\u0107i ne rastu tijekom vje\u017ebe, ve\u0107 se prava \u010darolija doga\u0111a nakon nje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga se svaka tjelesna vje\u017eba mora <strong>nadoknaditi odgovaraju\u0107im vremenom odmora<\/strong>. Ina\u010de, na\u0161i napori u teretani mogu biti popra\u0107eni znatnim problemima. To u kona\u010dnici mo\u017ee utjecati i na na\u0161e cjelokupno zdravlje. Pa \u0107emo tako danas razgovarati o tome kako se pravilno regenerirati i \u0161to se mo\u017ee u\u010diniti za pobolj\u0161anje ove \u010desto zanemarene aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaznost_regeneracije\"><\/span>Va\u017enost regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regeneracija je prirodni proces koji uklju\u010duje <strong>aktivnost tijela, \u0161to dovodi do potpunog oporavka mentalne i fizi\u010dke snage, o\u0161te\u0107ene prethodnim optere\u0107enjem. <\/strong>To treba shvatiti kao redoviti dio treninga, jer se mi\u0161i\u0107i o\u0161te\u0107uju tijekom ponavljaju\u0107ih i intenzivnih vje\u017ebi. Ova tjelesna vje\u017eba<strong> uzrokuje malu \u0161tetu na mi\u0161i\u0107nim vlaknima.<\/strong> &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tijelo nema dovoljno vremena za oporavak, <strong>pove\u0107ava se rizik od ozljeda mekih tkiva i cijelog mi\u0161i\u0107no-ko\u0161tanog sustava<\/strong>. Tijelo se mo\u017ee preopteretiti nerazumno velikim optere\u0107enjem prilikom treninga. Kao rezultat toga, mo\u017eete osjetiti <strong>nedostatak energije, umor, pove\u0107anu bolnost mi\u0161i\u0107a i averziju prema treningu<\/strong>. Ostali simptomi mogu biti lo\u0161a probava ili op\u0107a iscrpljenost tijela. [1] [5] [21]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg\" alt=\"Va\u017enost regeneracije\" class=\"wp-image-247579\" width=\"843\" height=\"563\" title=\"Va\u017enost regeneracije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ovdje mogu pomo\u0107i dvije osnovne vrste regeneracije:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pasivna:<\/strong> ona je naj\u010de\u0161\u0107a i odvija se automatski tijekom sati koji slijede nakon treninga, kada tijelo odmah popunjava zalihe energije iz adekvatno planirane prehrane te se ovdje doga\u0111aju procesi poput sinteze mi\u0161i\u0107nih proteina. Mo\u017eete ju podr\u017eati <strong>prikladnim post-workout dodacima.<\/strong> [2-3] [21]<\/li><li><strong>Aktivna:<\/strong> ona je planirana aktivnost koja uklju\u010duje uporabu svih metoda i sredstava za ubrzavanje procesa pasivne regeneracije [2-3] [21]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je prona\u0107i vrijeme za regeneraciju jer se u tom razdoblju tijelo oporavlja od optere\u0107enja uzrokovanog treningom. Dio ovog procesa je <strong>visokokvalitetno spavanje<\/strong> koje se ne smije podcijeniti. Njegov nedostatak mo\u017ee vam stvoriti znatne probleme o kojima mo\u017eete saznati vi\u0161e u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" aria-label=\"\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako svome tijelu ne pru\u017eite dovoljno odmora, postoji rizik od pretreniranosti \u0161to mo\u017ee ugroziti va\u0161e postizanje cilja. O tome \u0107emo vi\u0161e govoriti u nastavku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rizici_povezani_s_nedostatkom_regeneracije\"><\/span>Rizici povezani s nedostatkom regeneracije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neu\u010dinkovita regeneracija mo\u017ee dovesti do smanjenja tjelesnih performansi i sindroma pretreniranosti. Naj\u010de\u0161\u0107i su simptomi <span class=\"tadv-color\" style=\"color: #ff6600\">[7-9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>bolovi i napetost mi\u0161i\u0107a<\/li><li>umor i osje\u0107aj iritiranosti<\/li><li>smanjenje performansi<\/li><li>gubitak kilograma<\/li><li>\u017ee\u0111 i gubitak ili pove\u0107anje apetita<\/li><li>isprekidani san<\/li><li>poja\u010dani puls u mirovanju<\/li><li>metaboli\u010dki poreme\u0107aj<\/li><li>otpor prema vje\u017ebanju<\/li><li>negativan utjecaj na spolni \u017eivot<\/li><li>no\u0107no znojenje<\/li><li>probavne smetnje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, studija u \u010dasopisu Sports Health pokazala je da<strong> nedovoljna regeneracija mo\u017ee pridonijeti oslabljenoj funkciji imunolo\u0161kog sustava, neurolo\u0161kim promjenama, hormonalnim poreme\u0107ajima ili depresiji.<\/strong> [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podrska_regeneraciji_u_obliku_masaze\"><\/span>Podr\u0161ka regeneraciji u obliku masa\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite pomo\u0107i svom tijelu da se oporavi, mo\u017eete odabrati jedan od dva na\u010dina. Prvo je aktivni odmor u obliku lagane tjelesne aktivnosti (vo\u017enja biciklom ili tr\u010danje), a drugo je pasivni odmor koji \u0107ete podr\u017eati, naprimjer, hidroterapijom ili masa\u017eom. Masa\u017ee su me\u0111u <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" aria-label=\"najboljim tehnikama za regeneraciju, olak\u0161anje mi\u0161i\u0107a i rje\u0161avanje umora nakon treninga (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">najboljim tehnikama za regeneraciju, olak\u0161anje mi\u0161i\u0107a i rje\u0161avanje umora nakon treninga<\/a>.<\/strong> Podr\u017eava ih i nekoliko studija koje su to pokazale [10-13] [21]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>masa\u017ea od 20 &#8211; 30 minuta izvedena odmah ili 2 sata nakon treninga mo\u017ee u\u010dinkovito smanjiti<strong> simptome odgo\u0111ene boli u mi\u0161i\u0107ima<\/strong> (DOMS) do 24 sata nakon vje\u017ebanja<\/li><li>kombinacija istezanja s masa\u017eom mo\u017ee pomo\u0107i u smanjenju <strong>umora<\/strong><\/li><li>studija koja je promatrala oporavak nogu nakon treninga otkrila je da su se sudionicima koji su se podvrgavali masa\u017ei noge br\u017ee oporavljale od onih koji se uop\u0107e nisu masirali<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje mnogi korisni alati za masa\u017eu koji vam mogu poslu\u017eiti. Ubrzat \u0107e vrijeme koje va\u0161em tijelu treba da se odmori i omogu\u0107it \u0107ete si da uskoro ponovno trenirate. Alati spomenuti u nastavku pomo\u0107i \u0107e vam da u\u010dinkovite masa\u017ee izvodite i kod ku\u0107e. [4]<\/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=\"49246,36043,47410,44953,47398,36286,8344,36280,46330,51127\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_ucinkovita_masazna_alata\"><\/span>3 u\u010dinkovita masa\u017ena alata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitetni alati za masa\u017eu mogu vam pomo\u0107i u u\u010dinkovitoj masa\u017ei. Uz njih su povezane i druge koristi, uklju\u010duju\u0107i [14]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>pobolj\u0161anje cirkulacije krvi<\/li><li>\u0161iri raspon pokreta i bolja fleksibilnost<\/li><li>smanjenje bolova u mi\u0161i\u0107ima<\/li><li>podr\u0161ka opu\u0161tanju<\/li><li>kompleksna podr\u0161ka regeneraciji tijela<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U nastavku vam nudimo pregled u\u010dinkovitih alata za masa\u017eu koji \u0107e vam pomo\u0107i tijekom masa\u017ee kod ku\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg\" alt=\"3 u\u010dinkovita masa\u017ena alata\" class=\"wp-image-247598\" width=\"843\" height=\"562\" title=\"Masa\u017eni pi\u0161tolji i jo\u0161 2 u\u010dinkovita alata za masa\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Facetune_10-04-2021-20-12-22-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Masa\u017eni valjci<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/masazni-valjci\" target=\"_blank\" aria-label=\"Masa\u017eni valjci (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Masa\u017eni valjci<\/a><\/strong> su alati izra\u0111eni od pjene. Poma\u017eu u<strong> pove\u0107anju raspona pokreta i ubla\u017eavanju napetosti ili bolova u mi\u0161i\u0107ima<\/strong>. Mogu poslu\u017eiti kao<strong> prevencija ozljeda ili kao alat za opu\u0161tanje<\/strong>. Oni nude razne vrste povr\u0161ina kako bi postigli jo\u0161 u\u010dinkovitiju masa\u017eu. Postoji nekoliko studija koje potvr\u0111uju blagodati njihove upotrebe, a zaklju\u010dci su sljede\u0107i [16-18]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>mu\u0161karci koji su koristili masa\u017ene valjke 20 minuta nakon treninga smanjili su simptome odgo\u0111enog po\u010detka boli u mi\u0161i\u0107ima od 24 do 48 sati nakon vje\u017ebanja<\/li><li>kombinacija masa\u017ee pjenastim valjkom i stati\u010dkog istezanja bila je naju\u010dinkovitija za pove\u0107anje raspona pokreta<\/li><li>sudionici s fibromialgijom (mi\u0161i\u0107nom bole\u0161\u0107u) koji su koristili pjenasti valjak 20 tjedana izjavili su da se osje\u0107aju bolje, imaju manje bolova te su manje umorni ili uko\u010deni<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg\" alt=\"Masa\u017eni valjci\" class=\"wp-image-247618\" width=\"843\" height=\"562\" title=\"Masa\u017eni valjci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/\u0424\u043e\u0442\u043e-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Masa\u017ene loptice<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/masazni-rekvizit-duoroll-orange-gymbeam.html\" target=\"_blank\" aria-label=\"Masa\u017ene loptice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Masa\u017ene loptice<\/a>,<\/strong> poput pjenastog valjka, tako\u0111er su popularne za <strong>ubla\u017eavanje napetosti mi\u0161i\u0107a. Poma\u017eu u rastere\u0107enju mi\u0161i\u0107a ne samo nakon treninga, ve\u0107 i nakon dugih sati provedenih sjede\u0107i u uredu.<\/strong> Njihova je prednost u odnosu na masa\u017ene valjke u tome \u0161to zahvaljuju\u0107i svom obliku i veli\u010dini mogu <strong>lak\u0161e do\u0107i do te\u0161ko dostupnih podru\u010dja, poput gornjeg i donjeg dijela kralje\u017enice ili stopala<\/strong>. Osim toga, <strong>pristupa\u010dne su cijenom<\/strong> i stanu u kov\u010deg, torbicu ili ruksak. [20]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg\" alt=\"Masa\u017ene loptice\" class=\"wp-image-247633\" width=\"843\" height=\"562\" title=\"Masa\u017ene loptice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/pexels-photo-4498297-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Masa\u017eni pi\u0161tolji<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"Masa\u017eni pi\u0161tolji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Masa\u017eni pi\u0161tolji<\/a><\/strong> funkcionalna su alternativa pjenastim valjcima koji se koriste za ubla\u017eavanje uko\u010denih mi\u0161i\u0107a. Imaju u\u010dinkovit sustav koji \u0107e cijeniti mnogi razli\u010diti sporta\u0161i. Poma\u017eu u <strong>ubla\u017eavanju napetosti u mi\u0161i\u0107ima, smanjuju bol i pobolj\u0161avaju protok krvi.<\/strong> Istodobno, mogu poslu\u017eiti kao dobra prevencija protiv DOMS-a. Prednosti masa\u017enog pi\u0161tolja uklju\u010duju:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>nekoliko razina intenziteta s velikom brzinom<\/li><li>be\u017ei\u010dno kori\u0161tenje i dugo trajanje baterije<\/li><li>lagani i ergonomskog oblika<\/li><li>mogu\u0107nost kori\u0161tenja nekoliko razli\u010ditih glava<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er \u0107e dobro poslu\u017eiti u slu\u010daju <strong>samomasa\u017ee za opu\u0161tanje fascije<\/strong>. Kvalitetniji su tako\u0111er opremljeni i LCD zaslonom. Mo\u017eete ih koristiti prije treninga za zagrijavanje mi\u0161i\u0107a ili nakon njega za ubla\u017eavanje napetosti. Njihove prednosti tako\u0111er su prou\u010davane u raznim studijama koje su otkrile da [19] [22 &#8211; 24]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>vibracijska masa\u017ea jednako je u\u010dinkovita kao i klasi\u010dna masa\u017ea u slu\u010daju prevencije DOMS-a<\/li><li>vibracijska masa\u017ea mo\u017ee imati pozitivan u\u010dinak na performanse mi\u0161i\u0107a<\/li><li>vibracijska terapija poma\u017ee pove\u0107ati protok krvi<\/li><li>vibracijska terapija mo\u017ee pomo\u0107i u pobolj\u0161anju snage i pokretljivosti kod ljudi koji pate od bolesti perifernih arterija<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Video tutorial I Masa\u017eni pi\u0161tolj - izvrsno pomagalo za brzu regeneraciju mi\u0161i\u0107a I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Omg2bzjxthQ?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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regeneracija je me\u0111u najpodcjenjenijima u svijetu fitnessa. Me\u0111utim, jednako je va\u017ena kao i sam trening ili prehrana. Stoga bismo trebali svom tijelu pru\u017eiti odgovaraju\u0107i odmor kao kompenzaciju za prethodnu tjelovje\u017ebu. Regeneracija ne mora nu\u017eno biti pasivna, ve\u0107 mo\u017ee biti i aktivna. Mo\u017ee vam pomo\u0107i da \u010de\u0161\u0107e, intenzivnije i u\u010dinkovitije trenirate, \u0161to je velika korist.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan od <strong>naju\u010dinkovitijih aktivnih oblika regeneracije je masa\u017ea.<\/strong> To mo\u017eete u\u010diniti i kod ku\u0107e uz upotrebu masa\u017enih alata. Pomo\u0107i \u0107e vam u <strong>ubla\u017eavanju napetosti u mi\u0161i\u0107ima, pobolj\u0161anju cirkulacije krvi, pove\u0107anju raspona pokreta, opu\u0161tanju,<\/strong> ali i u spre\u010davanju odgo\u0111enog nastupa bolova u mi\u0161i\u0107ima, poznatog kao DOMS. Trenutno su najmoderniji alati za samomasa\u017eu kod ku\u0107e <strong>masa\u017eni pi\u0161tolji<\/strong>. Imaju brojne funkcionalne prednosti \u0161to potvr\u0111uje nekoliko istra\u017eivanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u0161to je s vama i regeneracijom? Mislite li da je to va\u017eno ili biste joj trebali posvetiti vi\u0161e pa\u017enje? Ako vam se svidio \u010dlanak, ne zaboravite ga podijeliti kako bi ove inspirativne informacije do\u0161le i do va\u0161ih prijatelja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako pove\u0107ati regeneraciju svog tijela? Izvrsno rje\u0161enje mo\u017ee biti masa\u017ea kod ku\u0107e s u\u010dinkovitim alatima. Upoznajte njihove prednosti u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":247667,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7208,7478,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-266085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-regeneracija-hr","9":"tag-trening-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih alata? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pove\u0107ati regeneraciju svog tijela? 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