{"id":329430,"date":"2021-12-28T12:57:16","date_gmt":"2021-12-28T11:57:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329430"},"modified":"2021-12-28T12:59:05","modified_gmt":"2021-12-28T11:59:05","slug":"20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/","title":{"rendered":"20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bolove u le\u0111ima"},"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\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/#Zasto_vas_bole_leda\" title=\"Za\u0161to vas bole le\u0111a?\">Za\u0161to vas bole le\u0111a?<\/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\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/#Kako_sprijeciti_bolove_u_ledima\" title=\"Kako sprije\u010diti bolove u le\u0111ima?\">Kako sprije\u010diti bolove u le\u0111ima?<\/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\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/#20_vjezbi_za_ublazavanje_bolova_u_ledima\" title=\"20 vje\u017ebi za ubla\u017eavanje bolova u le\u0111ima\">20 vje\u017ebi za ubla\u017eavanje bolova u le\u0111ima<\/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\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako ste ve\u0107 iskusili bolove u le\u0111ima, vjerojatno \u0107ete se slo\u017eiti s nama da vam to mo\u017ee u\u010diniti \u017eivot vrlo neugodnim. Tada svaki pokret predstavlja mu\u010denje.<strong> Ali \u0161to ako postoji na\u010din da si pomognete s bolovima u le\u0111ima?<\/strong> Dajte ovim posebnim vje\u017ebama priliku da biste opustili mi\u0161i\u0107e le\u0111a i kralje\u017enicu. Ne treba vam ni\u0161ta vi\u0161e od podloge za vje\u017ebanje i malo vremena. Zavr\u0161it \u0107ete za par minuta, \u0161to je svakako vrijedno ubla\u017eavanja bolova u le\u0111ima.<\/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=\"Zasto_vas_bole_leda\"><\/span>Za\u0161to vas bole le\u0111a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">U nekim slu\u010dajevima uzrok boli u le\u0111ima je odmah evidentan. Naprimjer, ako sumnjate da ste malo <strong>pretjerali u treningu s utezima<\/strong> i niste pazili na ispravnu tehniku. Va\u0161e tijelo vam onda vra\u0107a u obliku bolova u le\u0111ima u sljede\u0107im danima. Ili ste mo\u017eda cijeli vikend <strong>sjedili i le\u017eali s knjigama u\u010de\u0107i za ispit u raznim polo\u017eajima<\/strong> koji ne nalikuju ba\u0161 zdravom dr\u017eanju. No, naj\u010de\u0161\u0107e je bol u le\u0111ima posljedica<strong> preoptere\u0107enja mi\u0161i\u0107no-ko\u0161tanog sustava na poslu.<\/strong> Mnogi radnici koji rade u skladi\u0161tima, na gradili\u0161tima ili frizeri i konobari koji su cijelo vrijeme na nogama mogu to potvrditi. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Lo\u0161e dr\u017eanje jedan je od naj\u010de\u0161\u0107ih uzroka bolova u le\u0111ima u suvremenom svijetu. Dosta vremena provodimo sjede\u0107i i le\u017ee\u0107i u ne ba\u0161 idealnim polo\u017eajima. To onda mo\u017ee utjecati na bolna i uko\u010dena le\u0111a. Naj\u010de\u0161\u0107a lo\u0161a navika je naginjanje glave, pogrbljenost le\u0111a ili povla\u010denje ramena prema naprijed. <strong>Mo\u017ee dovesti do neravnote\u017ee mi\u0161i\u0107a, kao \u0161to je gornji i donji ukri\u017eeni sindrom.<\/strong> Oni se manifestiraju tako \u0161to jedan mi\u0161i\u0107 preuzima funkciju drugog. \u010cesta pojava je preoptere\u0107enje i skra\u0107ivanje prsnih mi\u0161i\u0107a koje se o\u010dituje povla\u010denjem ramena prema naprijed i pogrbljenjem gornjeg dijela kralje\u017enice. Ove nepravilnosti \u010desto dovode do bolova u le\u0111ima i dugotrajnog o\u0161te\u0107enja kralje\u017enice. Pritom je dovoljno paziti na pravilno dr\u017eanje te svaki dan ili svaki drugi dan raditi vje\u017ebe istezanja i ja\u010danja koje mogu sprije\u010diti te neravnote\u017ee. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/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.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"Naj\u010de\u0161\u0107i uzroci bolova u le\u0111ima\" class=\"wp-image-318342\" width=\"843\" height=\"562\" title=\"Naj\u010de\u0161\u0107i uzroci bolova u le\u0111ima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Drugi uzroci bolova u le\u0111ima uklju\u010duju dugotrajni stres<\/strong> tijekom kojeg se obi\u010dno mijenja dr\u017eanje (povla\u010denje ramena prema naprijed, pogrbljena le\u0111a), poja\u010dava se napetost mi\u0161i\u0107a i javljaju se i problemi sa spavanjem. Sve to onda mo\u017ee rezultirati ve\u0107om uko\u010deno\u0161\u0107u i bolovima u mi\u0161i\u0107ima le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Ne mo\u017eemo zaboraviti ni na negativan utjecaj prekomjerne te\u017eine<\/strong> koja predstavlja pretjerano optere\u0107enje za cijeli mi\u0161i\u0107no-ko\u0161tani sustav. <strong>No\u0161enje visokih potpetica, no\u0161enje te\u0161ke torbice ili spavanje na neprikladnom madracu nije idealno za zdravlje le\u0111a<\/strong>. U nekim slu\u010dajevima, ozbiljniji problem, poput odre\u0111ene bolesti, tako\u0111er mo\u017ee uzrokovati bolove u le\u0111ima. Ako osje\u0107ate da se bol ne ubla\u017eava ili, naprotiv, da se pogor\u0161ava i ometa va\u0161e svakodnevne aktivnosti, bolje je dati se u ruke specijalistu. Ortoped \u0107e vas sveobuhvatno pregledati i potom predlo\u017eiti odgovaraju\u0107i tretman. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/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_sprijeciti_bolove_u_ledima\"><\/span>Kako sprije\u010diti bolove u le\u0111ima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednom kada saznate koji su naj\u010de\u0161\u0107i uzroci bolova u le\u0111ima, nije te\u0161ko pogoditi kako ih mo\u017eete sprije\u010diti. Prije svega, ciljajte na op\u0107a pravila koja pripadaju na\u010delima zdravog na\u010dina \u017eivota. <span style=\"color: #ff6600\">[6\u20137]<\/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><strong>Usredoto\u010dite se na dobro dr\u017eanje.<\/strong> Posebno pazite da se ne savijate previ\u0161e u torakalnoj i lumbalnoj kralje\u017enici kada stojite, sjedite ili hodate. Glavu dr\u017eite u liniji s vratnom kralje\u017enicom i lagano povucite ramena unazad i prema dolje.<\/li><li><strong>Redovito se bavite sportom.<\/strong> Bavite se tjelesnim aktivnostima po svom izboru, najmanje 150 minuta tjedno.<\/li><li><strong>Uklju\u010dite trening snage barem dva puta tjedno<\/strong> i ne zaboravite oja\u010dati sustav duboke stabilizacije kralje\u017enice koji mo\u017eda poznajete kao <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\">core<\/a>.<\/strong><\/li><li><strong>Koristite vje\u017ebe<\/strong> za istezanje le\u0111a nakon du\u017eeg vremena provedenog u sjedenju ili le\u017eanju. Tako\u0111er mo\u017eete probati vje\u017ebati uz pomo\u0107 <a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\" class=\"ek-link\">pjenastog valjka<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" class=\"ek-link\">masa\u017enog pi\u0161tolja.<\/a><\/li><li><strong><span data-preserver-spaces=\"true\">Ako trebate <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" class=\"ek-link\">smr\u0161avjeti<\/a>, po\u010dnite s uno\u0161enjem malih izmjena u svoj jelovnik,<\/span><\/strong><span data-preserver-spaces=\"true\"> kao \u0161to je izbacivanje slatki\u0161a i visokoobra\u0111ene hrane. Usredoto\u010dite se na <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">zdravu prehranu<\/a> i vje\u017ebanje. To \u0107e vam pomo\u0107i u postizanju <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\">kalorijskog deficita<\/a> koji je klju\u010dan za mr\u0161avljenje.<\/span><\/li><li><strong>Vodite ra\u010duna o svom mentalnom zdravlju.<\/strong> Otkrijte tehnike koje \u0107e vam pomo\u0107i da se bolje nosite sa <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" class=\"ek-link\">stresom<\/a>. One uklju\u010duju bavljenje sportom, meditiranje ili <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" class=\"ek-link\">provo\u0111enje vremena u prirodi.<\/a><\/li><li><strong>Ograni\u010dite no\u0161enje cipela s visokim potpeticama<\/strong> i umjesto toga odaberite udobnost u obliku modernih tenisica.<\/li><li><strong>U idealnom slu\u010daju, zamijenite te\u0161ku torbu za moderni ruksak.<\/strong> Va\u0161a le\u0111a \u0107e vam biti zahvalna.<\/li><li><strong>Nabavite si visokokvalitetan madrac za bolji <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" class=\"ek-link\">san<\/a>.<\/strong><\/li><\/ul>\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=\"8347,36043,8346,49246,44953,36286,36280,8344,58828,49012,51088,49021\" ><\/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=\"20_vjezbi_za_ublazavanje_bolova_u_ledima\"><\/span>20 vje\u017ebi za ubla\u017eavanje bolova u le\u0111ima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove vje\u017ebe istezanja <strong>idealne su za jutarnje istezanje, aktivnu pauzu tijekom radnog dana ili istezanje prije ili nakon treninga.<\/strong> Tako\u0111er \u0107e vam pomo\u0107i da opustite cijelo tijelo nakon fizi\u010dki i psihi\u010dki napornog dana. Isprobajte svih 20 vje\u017ebi ili odaberite samo nekoliko od njih kako biste stvorili svoju novu rutinu istezanja. Prednost je \u0161to vam nije potrebna nikakva posebna oprema. Samo razvucite podlogu za vje\u017ebanje i spremni ste.<\/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\">1. Podizanje zdjelice<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Legnite na le\u0111a i savijte svoja koljena. Le\u0111a su opu\u0161tena, u neutralnom polo\u017eaju, a ruke iza glave ili ispru\u017eene uz tijelo.<\/li><li><strong>Izvedba:<\/strong> Uvucite zdjelicu kontroliranim pokretom tijekom izdisaja. U tom polo\u017eaju mo\u017eete ostati nekoliko sekundi ili odmah prije\u0107i na sljede\u0107e ponavljanje uz udisaj.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>zdjelica je previsoko u gornjem polo\u017eaju, istrzani i nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Kako izvesti podizanje zdjelice za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318356\" title=\"Kako izvesti podizanje zdjelice za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Legnite na le\u0111a i savijte svoja koljena. Stopala i dlanovi su na podu, stvaraju\u0107i sna\u017enu potporu gornjem dijelu le\u0111a.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Aktivirajte gluteuse i core dok izdi\u0161ete. Po\u010dnite polako dizati zdjelicu i le\u0111a kontroliranim pokretom. Do\u0107i \u0107ete do polo\u017eaja u kojem vam je tijelo u liniji od ramena do koljena. Ostanite u tom polo\u017eaju nekoliko sekundi i vratite se u po\u010detni polo\u017eaj uz udah. Zatim prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Istrzano i nekontrolirano kretanje, savijena le\u0111a, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Kako izvesti most za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318370\" title=\"Kako izvesti most za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Naginjanje trupa u stranu u sjede\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite. Savijte koljena i prekri\u017eite noge (tzv. sjedenje prekri\u017eenih nogu). Le\u0111a su prirodno zakrivljena, a ruke su u skladu s tijelom.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Stavite podlakticu lijeve ruke na podlogu pored tijela. Ispru\u017eite desnu ruku iznad glave uz izdisaj, a istovremeno se cijelim trupom nagnite na istu stranu. Trebali biste osjetiti istezanje na desnoj strani le\u0111a. Ostanite u tom polo\u017eaju nekoliko sekundi i vratite se u po\u010detni polo\u017eaj uz udah. Zatim prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, istrzani i nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Kako izvesti naginjanje trupa u stranu u sjede\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318384\" title=\"Kako izvesti naginjanje trupa u stranu u sjede\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Dijagonalno naginjanje trupa u stranu u sjede\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite. Savijte koljena i prekri\u017eite noge (tzv. sjedenje prekri\u017eenih nogu). Le\u0111a su prirodno zakrivljena, a ruke su u skladu s tijelom.<\/li><li><strong>Izvedba:<\/strong> Stavite lijevu ruku na koljeno desne noge. Podignite desnu ruku prema gore i ispru\u017eite je preko glave u stranu kako biste osjetili istezanje desne strane le\u0111a. Glavu i torzo tako\u0111er nagnite malo u stranu. Ostanite u tom polo\u017eaju nekoliko sekundi te se uz udisaj vratite u po\u010detni polo\u017eaj. Zatim napravite to isto u drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, istrzani i nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Kako izvesti dijagonalno naginjanje trupa u stranu u sjede\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318398\" title=\"Kako izvesti dijagonalno naginjanje trupa u stranu u sjede\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Privla\u010denje koljena prema prsima<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na le\u0111a i savijte svoja koljena.<\/li><li><strong>Izvedba: <\/strong>Privucite svoje desno koljeno prema prsima. Dr\u017eite le\u0111a na podlozi tijekom cijele vje\u017ebe. Ostanite u ovom polo\u017eaju nekoliko sekundi dok di\u0161ete prirodno. Trebali biste osjetiti istezanje u donjem dijelu le\u0111a. Vratite se u po\u010detni polo\u017eaj uz udah. Zatim u\u010dinite isto s druge strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, istrzani i nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Kako izvesti privla\u010denje koljena prema prsima za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318412\" title=\"Kako izvesti privla\u010denje koljena prema prsima za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obujmljivanje koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a i savijte svoja koljena.<\/li><li><strong>Izvedba:<\/strong>&nbsp;povucite oba koljena prema prsima dok izdi\u0161ete. U ovoj fazi mo\u017eete lagano podi\u0107i donji dio le\u0111a s podloge. U tom polo\u017eaju poku\u0161ajte disati prirodno, a mo\u017eete se \u010dak i lagano ljuljati u stranu i to izvoditi nekoliko sekundi. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali ili pretjerani raspon pokreta, istrzani i nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Kako izvesti obujmljivanje koljena za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318426\" title=\"Kako izvesti obujmljivanje koljena za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Poza kobre<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Legnite na trbuh s ispru\u017eenim nogama. Postavite dlanove u razinu ramena, a laktove dr\u017eite uz tijelo.<\/li><li><strong>Izvedba:<\/strong>&nbsp;pritisnite dlanove na podlogu dok udi\u0161ete i podignite gornji dio prsa. Zdjelica ostaje na podlozi. Ostanite nekoliko sekundi u gornjem polo\u017eaju, di\u0161ite prirodno i vratite se u po\u010detni polo\u017eaj uz izdisaj. Zatim ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali ili pretjerani raspon pokreta, istrzani i nekontrolirani pokreti, podizanje zdjelice s podloge.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Kako izvesti pozu kobre za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318440\" title=\"Kako izvesti pozu kobre za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pas koji gleda dolje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Spustite se na sve \u010detiri.<\/li><li><strong>Izvedba:&nbsp;<\/strong>prebacite svoju te\u017einu na gornje udove dok udi\u0161ete, gurnite dlanove na podlogu i podignite kukove prema stropu. Istodobno ispru\u017eite ruke i noge. Koljena mogu biti blago savijena. Glava ostaje u liniji s kralje\u017enicom, a le\u0111a su ravna. Ostanite nekoliko sekundi u gornjem polo\u017eaju, di\u0161ite prirodno. Uz izdisaj vratite se u po\u010detni polo\u017eaj. Zatim ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, istrzani i nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Kako izvesti pozu pas koji gleda dolje za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318454\" title=\"Kako izvesti pozu pas koji gleda dolje za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Poza djeteta<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Spustite se na sve \u010detiri. Dr\u017eite koljena na udaljenosti od otprilike \u0161irine ramena ili malo \u0161ire.<\/li><li><strong>Izvedba:&nbsp;<\/strong>gurnite dlanove na podlogu i polako sjednite na pete. Ruke dr\u017eite ispru\u017eene i opu\u0161tene ispred sebe. Oslonite \u010delo na pod i opustite tijelo. Lagano uvucite trbuh. Ostanite u ovom polo\u017eaju nekoliko sekundi, di\u0161ite prirodno i vratite se u po\u010detni polo\u017eaj uz izdisaj. Zatim ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, savijeni laktovi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Kako izvesti pozu djeteta za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318468\" title=\"Kako izvesti pozu djeteta za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Poza \u0161teneta<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Spustite se na sve \u010detiri. Dr\u017eite koljena na udaljenosti od otprilike \u0161irine ramena ili malo \u0161ire.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Ispru\u017eite ruke ispred sebe i stavite \u010delo na podlogu. Dr\u017eite koljena ispod kukova i lagano uvucite trbuh. Ostanite u ovom polo\u017eaju nekoliko minuta, di\u0161ite prirodno i vratite se u po\u010detni polo\u017eaj uz izdisaj. Zatim ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, savijeni laktovi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Kako izvesti pozu \u0161teneta za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318482\" title=\"Kako izvesti pozu \u0161teneta za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Poza ma\u010dka-krava<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Spustite se na sve \u010detiri. Zape\u0161\u0107a dr\u017eite ispod ramena, a koljena na udaljenosti otprilike u \u0161irini ramena ili malo \u0161ire.<\/li><li><strong>Izvedba:&nbsp;<\/strong>nagnite glavu naprijed prema prsima i zaokru\u017eite le\u0111a prema gore. Uvucite zdjelicu i trbuh. Podignite glavu i savijte le\u0111a prema dolje dok udi\u0161ete (trbuh je bli\u017ee podlozi). Zatim ponovite ovaj pokret nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Kako izvesti pozu ma\u010dka-krava za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318496\" title=\"Kako izvesti pozu ma\u010dka-krava za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Sjede\u0107i &#8220;twist&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na svoju podlogu s nogama ispru\u017eenim ispred sebe.<\/li><li><strong>Izvedba:<\/strong> savijte desnu nogu i stavite je preko lijeve noge, koja ostaje ispru\u017eena. Stavite lijevi lakat preko desnog koljena i lagano se naslonite na njega. Istodobno se cijelim trupom okrenite na stranu. Ostavite desnu ruku iza tijela i koristite je kao oslonac. Ostanite u ovom polo\u017eaju nekoliko sekundi i di\u0161ite prirodno. Zatim se vratite u po\u010detni polo\u017eaj, promijenite noge i odradite vje\u017ebu na drugoj strani.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Kako izvesti sjede\u0107i &quot;twist&quot; za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318510\" title=\"Kako izvesti sjede\u0107i &quot;twist&quot; za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. &#8220;Twist&#8221; u le\u017ee\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong> Legnite na le\u0111a s ispru\u017eenim nogama.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Savijte lijevu nogu (pribli\u017eno pod 90\u00b0) i stavite je preko desne noge, koja ostaje ispru\u017eena. Podignite ruku i stavite je uz tijelo. Desnu ruku stavite na lijevo koljeno i lagano se naslonite na nju. Ne zaboravite usmjeriti glavu i prsa prema gore (prsni i vratni dio kralje\u017enice su blizu podloge) i sprije\u010diti njihovo okretanje u stranu. To mo\u017eete posti\u0107i tako da savijenu nogu ostavite u zraku. Ostanite u ovom polo\u017eaju nekoliko sekundi i di\u0161ite prirodno. Zatim se vratite u po\u010detni polo\u017eaj, promijenite nogu i odradite vje\u017ebu s druge strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Mali raspon pokreta, okretanje glave i prsa u stranu, nekontrolirano kretanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Kako izvesti &quot;twist&quot; u le\u017ee\u0107em polo\u017eaju  za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318524\" title=\"Kako izvesti &quot;twist&quot; u le\u017ee\u0107em polo\u017eaju  za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">14. Pas pti\u010dar poza <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Aktivirajte svoj core i istovremeno podignite i istegnite suprotne udove dok udi\u0161ete (desna noga i lijeva ruka). Zatim savijte podignute udove i povucite ih prema prsima. Poku\u0161ajte laktom dotaknuti koljeno. Ponovite vje\u017ebu nekoliko puta. Zatim zamijenite nogu i ruku i u\u010dinite isto s druge strane. Ako se borite s ravnote\u017eom, ostanite u prvoj fazi &#8211; ispru\u017eite suprotne udove.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Savijena le\u0111a u prvoj fazi, nekontrolirano kretanje, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Kako izvesti pozu pas pti\u010dar za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318538\" title=\"Kako izvesti pozu pas pti\u010dar za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">15. Sfinga<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Legnite na trbuh. Dr\u017eite noge ispru\u017eene. Podignite i savijte ruke (cca 45\u00b0 u laktovima) i stavite dlanove s otvorenim prstima na pod okrenuti jedan prema drugome.<\/li><li><strong>Izvedba:<\/strong> Podignite glavu, ramena i gornji dio prsa s podloge dok udi\u0161ete. Dr\u017eite podlaktice i dlanove na podlozi. Uz izdisaj se vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu. Ne zaboravite podignuti glavu, umjesto da je zabacite unatrag.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nekontrolirano kretanje, naginjanje glave unazad.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Kako izvesti sfingu za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318552\" title=\"Kako izvesti sfingu za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">16. Torakalna rotacija u kle\u010de\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvedba:<\/strong> Primite desnom rukom glavu (lakat podignite u liniju s uhom) i rotirajte prsa u desnu stranu uz izdisaj. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu nekoliko puta. Zatim promijenite ruke i napravite rotaciju na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Nekontrolirano kretanje, mali raspon pokreta, pretjerano pritiskanje ruke na glavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Kako izvesti torakalnu rotaciju u kle\u010de\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318566\" title=\"Kako izvesti torakalnu rotaciju u kle\u010de\u0107em polo\u017eaju za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Naizmjeni\u010dne \u0161korpion rotacije<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Legnite na trbuh i ispru\u017eite ruke u stranu.<\/li><li><strong>Izvedba:&nbsp;<\/strong>Podignite lijevu nogu, savijte je i povucite preko desne noge dok izdi\u0161ete. Poku\u0161ajte do\u0107i do polo\u017eaja u kojem dodirujete pod ili do kamo vam va\u0161a pokretljivost to dopu\u0161ta, a da pritom ne podi\u017eete ruke i prsa previ\u0161e od poda. Istodobno okrenite glavu na suprotnu stranu. Zatim se uz udisaj vratite u po\u010detni polo\u017eaj, podignite desnu nogu i ponovite vje\u017ebu na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>Nekontrolirano kretanje, mali raspon pokreta, pretjerano podizanje ruku i trupa s podloge.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Kako izvesti naizmjeni\u010dne \u0161korpion rotacije za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318580\" title=\"Kako izvesti naizmjeni\u010dne \u0161korpion rotacije za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">18. Zavijte iglu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvedba:<\/strong>&nbsp;Podignite lijevu ruku prema stropu dok udi\u0161ete i zarotirajte prsa i glavu u istom smjeru. Zatim provucite lijevu ruku kroz prostor ispod desne ruke i zarotirajte trup u istom smjeru. Istodobno stavite glavu na podlogu (dodiruju\u0107i je uhom). O\u010di bi vam trebale biti okrenute prema ruci koja se pokre\u0107e. Tako\u0111er, ne zaboravite pomicati samo gornji dio tijela. Ponovite vje\u017ebu nekoliko puta na jednoj strani, a zatim prije\u0111ite na drugu ruku.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>nekontrolirani pokreti, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Kako izvesti rotacije i zavijanje igle za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318594\" title=\"Kako izvesti rotacije i zavijanje igle za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">19. Torakalna rotacija u polo\u017eaju nagnutom naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Stav u \u0161irini ramena (ili malo \u0161iri).<\/li><li><strong>Izvedba:<\/strong> Savijte koljena i duboko se nagnite naprijed s ravnim le\u0111ima. Istovremeno stavite dlanove ili prste na podlogu. Podignite jednu ruku prema stropu dok udi\u0161ete, a torzo i glavu okrenite u istom smjeru. O\u010di su vam okrenute prema ruci koja izvodi pokret. Zatim se vratite u po\u010detni polo\u017eaj uz udah i zarotirajte se na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;nekontrolirani pokreti, mali raspon pokreta, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Kako izvesti torakalnu rotaciju u polo\u017eaju nagnutom naprijed za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318608\" title=\"Kako izvesti torakalnu rotaciju u polo\u017eaju nagnutom naprijed za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">20. Perec poza<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:<\/strong>&nbsp;Legnite na lijevu stranu i savijte noge (pribli\u017eno 90\u00b0 u koljenima).<\/li><li><strong>Izvedba:&nbsp;<\/strong>lijevom rukom uhvatite desno koljeno (gornje) i povucite ga prema prsima. Zatim pomaknite lijevu nogu (u donjem polo\u017eaju) prema gluteusima i uhvatite je desnom rukom. Ostanite u ovom polo\u017eaju nekoliko sekundi i di\u0161ite prirodno. Zatim se okrenite na desnu stranu i ponovite vje\u017ebu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong>&nbsp;Mali raspon pokreta.<\/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.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Kako izvesti perec pozu za ubla\u017eavanje bolova u le\u0111ima?\" class=\"wp-image-318622\" width=\"852\" height=\"480\" title=\"Kako izvesti perec pozu za ubla\u017eavanje bolova u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nikada dovoljno inspiracije za u\u010dinkovite vje\u017ebe opu\u0161tanja le\u0111a i kralje\u017enice. Znate \u0107ete to cijeniti, naprimjer,&nbsp;<strong>nakon nekoliko sati sjedenja na poslu, dugog putovanja u automobilu ili kada po\u017eelite opustiti napete mi\u0161i\u0107e nakon treninga.<\/strong> Zahvaljuju\u0107i ovim vje\u017ebama mo\u017eete jednostavno kreirati svoju rutinu istezanja ili ih kombinirati s vje\u017ebama pomo\u0107u masa\u017enih valjaka. Sve \u0161to trebate u\u010diniti je prona\u0107i nekoliko minuta dnevno da se pobrinete za svoja le\u0111a. Tako \u0107ete posti\u0107i manje bolova u le\u0111ima i bolju pokretljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Po\u0161aljite ga svojim prijateljima i pomozite im da i oni ubla\u017ee bolove u le\u0111ima.<\/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\/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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Isprobajte u\u010dinkovite vje\u017ebe za le\u0111a koje \u0107e vam pomo\u0107i da rije\u0161ite problem uko\u010denih le\u0111a i potaknuti na kretanje nakon dugotrajnog sjedenja ili zahtjevnog treninga.<\/p>\n","protected":false},"author":129,"featured_media":318641,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7376,6356,6440,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329430","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-leda-hr","10":"tag-vjezbe-s-vlastitom-tezinom-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>20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bolove u le\u0111ima - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe za le\u0111a idealne su za ubla\u017eavanje uko\u010denosti kralje\u017enice i bolova u le\u0111ima. 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