{"id":339978,"date":"2022-02-07T16:03:27","date_gmt":"2022-02-07T15:03:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339978"},"modified":"2022-10-24T11:29:33","modified_gmt":"2022-10-24T09:29:33","slug":"bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/","title":{"rendered":"Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njeno uklanjanje"},"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\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#10_najcescih_uzroka_boli_u_ledima_i_njihovo_rjesavanje\" title=\"10 naj\u010de\u0161\u0107ih uzroka boli u le\u0111ima i njihovo rje\u0161avanje\">10 naj\u010de\u0161\u0107ih uzroka boli u le\u0111ima i njihovo rje\u0161avanje<\/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\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#1_Lose_drzanje\" title=\"1. Lo\u0161e dr\u017eanje\">1. Lo\u0161e dr\u017eanje<\/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\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#2_Nedostatak_tjelovjezbe\" title=\"2. Nedostatak tjelovje\u017ebe\">2. Nedostatak tjelovje\u017ebe<\/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\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#3_Preopterecenje_ili_ozljeda_tijekom_sporta\" title=\"3. Preoptere\u0107enje ili ozljeda tijekom sporta\">3. Preoptere\u0107enje ili ozljeda tijekom sporta<\/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\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#4_Previse_opterecujete_jednu_stranu_tijela\" title=\"4. Previ\u0161e optere\u0107ujete jednu stranu tijela\">4. Previ\u0161e optere\u0107ujete jednu stranu tijela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#5_Neravnoteza_misica_u_obliku_donjeg_ili_gornjeg_ukrizenog_sindroma\" title=\"5. Neravnote\u017ea mi\u0161i\u0107a u obliku donjeg ili gornjeg ukri\u017eenog sindroma\">5. Neravnote\u017ea mi\u0161i\u0107a u obliku donjeg ili gornjeg ukri\u017eenog sindroma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#6_Bolest_leda\" title=\"6. Bolest le\u0111a\">6. Bolest le\u0111a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#7_Previse_stresa\" title=\"7. Previ\u0161e stresa\">7. Previ\u0161e stresa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#8_Visak_kilograma_i_nezdrave_navike\" title=\"8. Vi\u0161ak kilograma i nezdrave navike\">8. Vi\u0161ak kilograma i nezdrave navike<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#9_Hladno_vrijeme\" title=\"9. Hladno vrijeme\">9. Hladno vrijeme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#10_Bol_u_ledima_za_vrijeme_mjesecnice\" title=\"10. Bol u le\u0111ima za vrijeme mjese\u010dnice\">10. Bol u le\u0111ima za vrijeme mjese\u010dnice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bol u le\u0111ima izme\u0111u lopatica ili u lumbalnoj kralje\u017enici ne\u0161to je s \u010dime se gotovo svatko susre\u0107e u \u017eivotu. Ako ste je ve\u0107 iskusili, sigurno \u0107ete potvrditi da mo\u017ee <strong>u\u010diniti svaki pokret i svakodnevne poslove vrlo neugodnima.<\/strong> Stoga je va\u017eno znati naj\u010de\u0161\u0107e uzroke tih problema i potra\u017eiti na\u010dine da ih sprije\u010dite. \u010cesto to uop\u0107e nije te\u0161ko i samo trebate napraviti male promjene u svom dr\u017eanju, kretanju i cjelokupnom na\u010dinu \u017eivota.<\/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\" id=\"10-najcescih-uzroka-boli-u-ledima-i-njihovo-rjesavanje\"><span class=\"ez-toc-section\" id=\"10_najcescih_uzroka_boli_u_ledima_i_njihovo_rjesavanje\"><\/span>10 naj\u010de\u0161\u0107ih uzroka boli u le\u0111ima i njihovo rje\u0161avanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bol u le\u0111ima obi\u010dno se javlja u torakalnoj i lumbalnoj kralje\u017enici. Me\u0111utim, mo\u017eda ste imali sli\u010dne probleme malo vi\u0161e, u vratnoj kralje\u017enici. \u0160to se zapravo krije iza boli u le\u0111ima? Brojni su uzroci koji mogu izazvati te probleme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Me\u0111utim, \u010desto je kriv na\u010din \u017eivota.<\/strong> U modernom dru\u0161tvu uobi\u010dajeni su nedostatak tjelovje\u017ebe, lo\u0161e dr\u017eanje pri sjedenju za ra\u010dunalom, visoka razina stresa i drugi \u010dimbenici koji su \u0161tetni za le\u0111a.<\/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\" id=\"1-lose-drzanje\"><span class=\"ez-toc-section\" id=\"1_Lose_drzanje\"><\/span>1. Lo\u0161e dr\u017eanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dr\u017eanje prilikom stajanja, sjedenja ili vje\u017ebanja ima veliki utjecaj na zdravlje le\u0111a. Ako postoji ve\u0107a vjerojatnost da \u0107ete le\u017eati preko stola ili sjediti u polo\u017eajima koji su prikladniji za sat joge, to nije ba\u0161 idealno za va\u0161a le\u0111a. Niste robot, stoga je normalno da ne mo\u017eete sjediti u jednom polo\u017eaju satima. Ali zapamtite da biste se trebali <strong>dr\u017eati barem osnovnih pravila pravilnog dr\u017eanja.<\/strong> Kao rezultat toga, mo\u017eete se postupno rije\u0161iti boli u donjem dijelu le\u0111a, kukovima ili drugim dijelovima le\u0111a.&nbsp; <span style=\"color: #ff6600\">[1-2]<\/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\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"Lo\u0161e dr\u017eanje pri sjedenju\" class=\"wp-image-337166\" width=\"843\" height=\"562\" title=\"Lo\u0161e dr\u017eanje pri sjedenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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\">\n<h3 class=\"wp-block-heading\" id=\"kako-postici-pravilno-drzanje-kad-stojite\">Kako posti\u0107i pravilno dr\u017eanje kad stojite?<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\"><li>Stojte uspravno. Zamislite da vam kroz tijelo prolazi u\u017ee i netko ga vu\u010de prema gore.<\/li><li>Poku\u0161ajte da vam u\u0161i, ramena, bokovi, koljena i gle\u017enjevi budu poravnati.<\/li><li>Lagano povucite ramena i lopatice unatrag i dolje.<\/li><li>Dopustite da vam ruke opu\u0161teno vise uz bok.<\/li><li>Lagano savijte koljena.<\/li><li>Postavite stopala u \u0161irini kukova.<\/li><li>Ravnomjerno rasporedite svoju te\u017einu na stopala.<\/li><\/ul>\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\" id=\"kako-postici-pravilno-drzanje-prilikom-sjedenja-i-rada-za-racunalom\">Kako posti\u0107i pravilno dr\u017eanje prilikom sjedenja i rada za ra\u010dunalom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nemojte savijati ili naginjati glavu.<\/li><li>Poku\u0161ajte da vam u\u0161i, ramena i bokovi budu poravnati.<\/li><li>Poku\u0161ajte ne savijati le\u0111a u luk.<\/li><li>Usredoto\u010dite se na odr\u017eavanje prirodne krivulje le\u0111a (neutralni polo\u017eaj).<\/li><li>Monitor bi trebao biti u visini va\u0161ih o\u010diju.<\/li><li>Lagano povucite ramena i lopatice unatrag i dolje.<\/li><li>Savijte laktove pod kutom od otprilike 90\u00b0.<\/li><li>Bedra i koljena neka budu ravna ili malo ispod razine kukova.<\/li><li>Dr\u017eite stopala ravno na tlu.<\/li><li>Pravite aktivne pauze. Pro\u0161e\u0107ite ili se lagano istegnite.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Neki \u010dimbenici, poput vrste stolice ili visine radnog stola, mogu biti izvan va\u0161e kontrole. Ako ne planirate kupiti novi namje\u0161taj, poku\u0161ajte se barem usredoto\u010diti na druga pravila sjede\u0107eg polo\u017eaja koja mo\u017eete odmah isprobati.<strong> U slu\u010daju da imate veliku<\/strong> <strong><a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">loptu za vje\u017ebanje<\/a>,<\/strong> mo\u017eete je neko vrijeme upotrebljavati umjesto stolice. Neprestano balansiraju\u0107i na njoj, anga\u017eirat \u0107ete vi\u0161e mi\u0161i\u0107a uklju\u010denih u odr\u017eavanje uspravnog dr\u017eanja. Ali svakako se ne savjetuje sjedenje na njoj satima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta koji \u0107e vam pomo\u0107i da se rije\u0161ite boli u le\u0111ima zbog nepravilnog sjedenja, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 savjeta za rje\u0161avanje boli u le\u0111ima zbog dugog sjedenja. <\/strong><\/a><\/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\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"Kako pravilno sjediti za ra\u010dunalom?\" class=\"wp-image-337186\" width=\"843\" height=\"562\" title=\"Kako pravilno sjediti za ra\u010dunalom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-nedostatak-tjelovjezbe\"><span class=\"ez-toc-section\" id=\"2_Nedostatak_tjelovjezbe\"><\/span>2. Nedostatak tjelovje\u017ebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beskrajni sati provedeni sjede\u0107i za radnim stolom, voze\u0107i se u autu ili gledaju\u0107i TV emisiju s udobnog kau\u010da sigurno nisu dobri za va\u0161a le\u0111a i cjelokupno zdravlje. To mo\u017ee uzrokovati bol u le\u0111ima u donjem ili torakalnom dijelu kralje\u017enice. <strong>Zato je va\u017eno nadoknaditi vrijeme mirovanja sportom i tjelovje\u017ebom.<\/strong> To je jedini na\u010din da sprije\u010dite slabljenje mi\u0161i\u0107a, pogor\u0161anje njihove funkcije i druge negativne promjene koje se mogu o\u010ditovati uko\u010deno\u0161\u0107u i bolom u le\u0111ima. Ako jo\u0161 uvijek tra\u017eite lijek protiv boli u le\u0111ima, odgovor bi mogla biti pravilna tjelovje\u017eba. <span style=\"color: #ff6600\">[3]<\/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\" id=\"kako-vjezbati-za-zdrava-leda\">Kako vje\u017ebati za zdrava le\u0111a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Gotovo svaka vrsta sporta dobra je za le\u0111a, sve dok se radi pravilno. Stoga odaberite aktivnost u kojoj \u0107ete dugoro\u010dno u\u017eivati.<\/li><li>Uklju\u010dite se u aktivnost koju ste odabrali (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/?fbclid=IwAR3gIE-GWqbLZ6zq4eyQC28WAsGU84Mv284aXuTsR_xLW9bYu3W6FQ6U2qM#WeightLoss\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hodanje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u010danje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">trening s utezima<\/a>) najmanje 150 minuta tjedno. Za aktivnosti ve\u0107eg intenziteta (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>) dovoljno je najmanje 75 minuta.<\/li><li>Ja\u010dajte mi\u0161i\u0107e cijelog tijela barem dva puta tjedno.<\/li><li>Istegnite se i radite vje\u017ebe za opu\u0161tanje cijele du\u017eine kralje\u017enice.<\/li><li>Usredoto\u010dite se na ja\u010danje le\u0111nih mi\u0161i\u0107a i dubokog stabiliziraju\u0107eg sustava kralje\u017enice, koji mo\u017eda poznajete kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sredi\u0161te tijela, <\/a>&nbsp;jezgru. To poma\u017ee u pravilnom dr\u017eanju.<\/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 mo\u017eete prona\u0107i u\u010dinkovite vje\u017ebe za opu\u0161tanje le\u0111a u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 vje\u017ebi za ubla\u017eavanje bolova u le\u0111ima.<\/strong><\/a><\/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=\"8347,36043,8346,58828,30209,29120,48727,49246,36286,36280,58828,36310,49012,49012\" ><\/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\" id=\"3-preopterecenje-ili-ozljeda-tijekom-sporta\"><span class=\"ez-toc-section\" id=\"3_Preopterecenje_ili_ozljeda_tijekom_sporta\"><\/span>3. Preoptere\u0107enje ili ozljeda tijekom sporta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste to i sami do\u017eivjeli. Ide vam sjajno dok vje\u017ebate i osje\u0107ate da mo\u017eete vi\u0161e, zato dodate jo\u0161 te\u017eine i unato\u010d cijeloj euforiji zaboravite paziti na tehniku. <strong>U nekom trenutku to mo\u017ee rezultirati bolnom ozljedom<\/strong> koja \u0107e vas izbaciti iz igre danima ili tjednima. Ozljede le\u0111a mogu se dogoditi i kad se naglo pomaknete, primjerice kad vam suigra\u010d neo\u010dekivano doda loptu tijekom ko\u0161arka\u0161ke utakmice. Me\u0111utim, bol u le\u0111ima mo\u017ee se pojaviti nakon du\u017eeg razdoblja, na primjer, zbog dugotrajne nepravilne tehnike za vrijeme tr\u010danja ili vje\u017ebanja. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kad-se-obratiti-lijecniku-zbog-boli-u-ledima-uzrokovane-sportom\">Kad se obratiti lije\u010dniku zbog boli u le\u0111ima uzrokovane sportom?<\/h3>\n\n\n\n<p>Ako osje\u0107ate <strong>o\u0161tru bol u le\u0111ima koja se poja\u010dava i ne nestaje <\/strong>\u010dak ni kad se odmarate, razmislite o posjetu lije\u010dniku. Isto vrijedi i ako je ozlije\u0111eno podru\u010dje nate\u010deno, crveno, mi\u0161i\u0107 je neprirodno stisnut i temperatura je povi\u0161ena. Ako vas ozljeda sprje\u010dava u svakodnevnim aktivnostima, svakako posjetite lije\u010dnika. <span style=\"color: #ff6600\">[5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kako-sprijeciti-ozljede-leda-tijekom-vjezbanja\">Kako sprije\u010diti ozljede le\u0111a tijekom vje\u017ebanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Uvijek se <strong>zagrijte i istegnite<\/strong> prije vje\u017ebanja.<\/li><li><strong>Pravilna tehnika<\/strong> uvijek je na prvom mjestu prilikom vje\u017ebanja. Tek tada dolazi do izbora optere\u0107enja ili brzine vje\u017ebanja.<\/li><li><strong>Mo\u017eete upotrijebiti <a href=\"https:\/\/gymbeam.hr\/fitness-remen-arnold-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pojas za vje\u017ebanje<\/a><\/strong> tijekom&nbsp;treninga s utezima, na primjer, za te\u0161ke \u010du\u010dnjeve i mrtvo podizanje. To \u0107e vam pomo\u0107i u ja\u010danju sredine tijela i donjeg dijela le\u0111a te pove\u0107ati za\u0161titu od ozljeda.<\/li><li>Ako osjetite neuobi\u010dajenu bol u le\u0111ima (kuku, izme\u0111u lopatica) tijekom vje\u017ebanja, trebali biste smanjiti optere\u0107enje, promijeniti polo\u017eaj tijela ili raditi druge vje\u017ebe koje ne\u0107e boljeti. Ako bol ne prestane, trebali biste odmah prekinuti trening.<\/li><li>Ne zaboravite odmor, dovoljno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracije<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sna<\/a>. Umorno tijelo puno je podlo\u017enije ozljedama. Stoga umjesto treninga, malo se istegnite, pro\u0161e\u0107ite ili plivajte.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to u\u010diniti kad se ozlijedite tijekom vje\u017ebanja i kako razlikovati razli\u010dite ozljede, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako postupati s istegnutim ili napuknutim mi\u0161i\u0107em i kako ih me\u0111usobno razlikovati?<\/strong><\/a><\/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\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Vje\u017ebe za zdrava le\u0111a\" class=\"wp-image-337203\" width=\"843\" height=\"562\" title=\"Vje\u017ebe za zdrava le\u0111a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-previse-opterecujete-jednu-stranu-tijela\"><span class=\"ez-toc-section\" id=\"4_Previse_opterecujete_jednu_stranu_tijela\"><\/span>4. Previ\u0161e optere\u0107ujete jednu stranu tijela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzrok bolnih le\u0111a mo\u017ee biti i fizi\u010dki napor na poslu. Radnici u skladi\u0161tu, gra\u0111evinari, frizeri te kuhari i konobari koji cijeli dan provode na nogama sigurno poznaju taj osje\u0107aj. Sljede\u0107e prakti\u010dne preporuke mogu pomo\u0107i. <span style=\"color: #ff6600\">[6-8]<\/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\" id=\"kako-zadrzati-zdrava-leda-u-fizicki-zahtjevnom-poslu\">Kako zadr\u017eati zdrava le\u0111a u fizi\u010dki zahtjevnom poslu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Tijekom radnog dana maksimalno pazite na <strong>pravilno dr\u017eanje tijela. <\/strong><\/li><li>Poku\u0161ajte ne <strong>savijati le\u0111a<\/strong> kad di\u017eete te\u0161ke predmete.<\/li><li>Ako je mogu\u0107e, napravite <strong>kratke pauze da se istegnete.<\/strong><\/li><li>Ako je mogu\u0107e, izmjenjujte polo\u017eaje u kojima radite (sjedenje i stajanje).<\/li><li>Poku\u0161ajte prona\u0107i fizi\u010dku aktivnost koja \u0107e vam pomo\u0107i da nadoknadite jednostrano kretanje na poslu. Plivanje, joga, posebne vje\u017ebe za istezanje le\u0111a ili samostalna masa\u017ea pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">valjka<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enog pi\u0161tolja<\/a> mo\u017ee u\u010diniti \u010duda.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o pomagalima za masa\u017eu koja mogu pomo\u0107i u opu\u0161tanju umornih mi\u0161i\u0107a nakon posla, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako potaknuti regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih pomagala?<\/strong><\/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\" id=\"5-neravnoteza-misica-u-obliku-donjeg-ili-gornjeg-ukrizenog-sindroma\"><span class=\"ez-toc-section\" id=\"5_Neravnoteza_misica_u_obliku_donjeg_ili_gornjeg_ukrizenog_sindroma\"><\/span>5. Neravnote\u017ea mi\u0161i\u0107a u obliku donjeg ili gornjeg ukri\u017eenog sindroma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gornja (UCS) ili donja (LCS) ukri\u017eena bol u le\u0111ima tako\u0111er mo\u017ee biti izvor boli u le\u0111ima. Potonja je \u010desta posljedica nepravilnog dr\u017eanja prilikom sjedenja ili stajanja. Obi\u010dno se doga\u0111a <strong>kad jedan mi\u0161i\u0107 preuzme funkciju drugog.<\/strong> To tada mo\u017ee dovesti do preoptere\u0107enja (zategnutosti) i slabljenja drugog mi\u0161i\u0107a zbog neaktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Specifi\u010dan primjer UCS-a prekomjerna je upotreba (zategnutost) gornjeg trapeza, sternokleidomastoidnog mi\u0161i\u0107a i velikog prsnog mi\u0161i\u0107a. Oslabljeni su donji i srednji dio trapeza, duboki cervikalni fleksori glave i vrata te me\u0111ulopati\u010dni mi\u0161i\u0107i. To se obi\u010dno <strong>o\u010dituje dr\u017eanjem glave naprijed, neuobi\u010dajenim zaobljenjem gornjih le\u0111a, povi\u0161enim i razvu\u010denim ramenima te rotacijom ili odvla\u010denjem i \u0161irenjem lopatica.<\/strong> <span style=\"color: #ff6600\">[9-12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod LCS-a postoji zategnutost fleksora kuka i lumbalnih ekstenzora. Mi\u0161i\u0107i stra\u017enjice, trbuha i jezgre oslabljeni su. To obi\u010dno dovodi do <strong>promjene polo\u017eaja zdjelice<\/strong> (prednji nagib&nbsp;zdjelice) i <strong>pove\u0107ane fleksije kukova (lumbalna hiperlordoza).<\/strong> To \u010desto rezultira preoptere\u0107enjem lumbalne kralje\u017enice i pove\u0107anim pritiskom na zglobove kuka, \u0161to dovodi do nepravilnog dr\u017eanja i obrazaca hoda. <span style=\"color: #ff6600\">[9-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve to dovodi do lo\u0161eg dr\u017eanja tijela, \u0161to se <strong>mo\u017ee negativno o\u010ditovati u nepravilnom hodu, lo\u0161oj tehnici vje\u017ebanja i ukupnoj mi\u0161i\u0107no-ko\u0161tanoj boli.<\/strong> Pojavu ukri\u017eenog sindroma najbolje je sprije\u010diti pravilnim dr\u017eanjem, redovitim vje\u017ebanjem i istezanjem. <span style=\"color: #ff6600\">[9-12]<\/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\" id=\"sto-uciniti-kod-gornjeg-ili-donjeg-ukrizenog-sindroma\">\u0160to u\u010diniti kod gornjeg ili donjeg ukri\u017eenog sindroma?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za ULCS uklju\u010dite vje\u017ebe istezanja za prsne mi\u0161i\u0107e, trapez i vratnu kralje\u017enicu.<\/li><li>Za UCS, usredoto\u010dite se na slo\u017eeno ja\u010danje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-ledjni-misici\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">le\u0111nih mi\u0161i\u0107a<\/a>, uklju\u010duju\u0107i one lopatica.<\/li><li>Za LCS, radite na opu\u0161tanju i pove\u0107anju raspona pokreta u zglobu kuka i tako\u0111er poku\u0161ajte istezati donji dio le\u0111a te prednji i stra\u017enji dio bedara.<\/li><li>U slu\u010daju LCS-a, usredoto\u010dite se na ja\u010danje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jezgre tijela<\/a> i mi\u0161i\u0107a stra\u017enjice. <\/li><li>Obratite maksimalnu pa\u017enju na pravilno dr\u017eanje kad sjedite i stojite.<\/li><li>Iskusni fizioterapeut mo\u017ee dijagnosticirati konkretan problem i pomo\u0107i vam s odgovaraju\u0107im rje\u0161enjem.<\/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\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"\u0160to u\u010diniti kod boli u le\u0111ima?\" class=\"wp-image-337222\" width=\"843\" height=\"563\" title=\"\u0160to u\u010diniti kod boli u le\u0111ima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-bolest-leda\"><span class=\"ez-toc-section\" id=\"6_Bolest_leda\"><\/span>6. Bolest le\u0111a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dno se mo\u017eete rije\u0161iti boli u le\u0111ima u roku od nekoliko dana. <strong>Ali ako potraje nekoliko tjedana bez pobolj\u0161anja, mo\u017eda iza toga stoji ne\u0161to ozbiljno.<\/strong> U tom slu\u010daju razmislite je li vrijeme da se povjerite u ruke specijalistu (ortopedskom kirurgu) koji vam mo\u017ee pru\u017eiti sveobuhvatni pregled i predlo\u017eiti odgovaraju\u0107i tretman. <span style=\"color: #ff6600\">[13] <\/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\" id=\"kad-posjetiti-lijecnika-zbog-boli-u-ledima\">Kad posjetiti lije\u010dnika zbog boli u le\u0111ima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bol koja se pogor\u0161ava iz dana u dan i traje nekoliko tjedana.<\/li><li>Kad zbog boli ne mo\u017eete obavljati uobi\u010dajene dnevne aktivnosti kao \u0161to su ku\u0107anski poslovi ili radne obaveze.<\/li><li>U slu\u010daju da bol postane nepodno\u0161ljiva i uzrokuje mu\u010dninu, povra\u0107anje ili druge probavne smetnje.<\/li><li>Ako imate temperaturu.<\/li><li>Ako imate pote\u0161ko\u0107a s odlaskom na toalet (gubitak kontrole mjehura).<\/li><li>Kad imate druge simptome kao \u0161to su trnci u udovima ili slabost i smanjena osjetljivost.<\/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\" id=\"7-previse-stresa\"><span class=\"ez-toc-section\" id=\"7_Previse_stresa\"><\/span>7. Previ\u0161e stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretjerani stres jo\u0161 je jedan \u010dest uzrok boli u le\u0111ima. Mo\u017eda ste primijetili da kad<strong> osje\u0107ate stres ili napetost, obi\u010dno imate promjenu u dr\u017eanju<\/strong> (pogrbljena ramena, zaobljena le\u0111a). Tako\u0111er mo\u017eete primijetiti pove\u0107anu napetost mi\u0161i\u0107a. Osim toga, za vrijeme stresa, mnogi ljudi nemaju vremena ili zaborave redovito vje\u017ebati i istezati se. Kad svemu tome dodate i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pote\u0161ko\u0107e sa spavanjem<\/a>, koje obi\u010dno prate stres, nije ni \u010dudo da negativno utje\u010de na bol u va\u0161im le\u0111ima i cjelokupno zdravlje. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/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\" id=\"kako-upravljati-stresom-i-sprijeciti-bol-u-ledima\">Kako upravljati stresom i sprije\u010diti bol u le\u0111ima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prona\u0111ite uzrok svog stresa i poku\u0161ajte ga rije\u0161iti, ako je mogu\u0107e.<\/li><li>Poku\u0161ajte provesti barem nekoliko minuta dnevno rade\u0107i vje\u017ebe za istezanje le\u0111a.<\/li><li>Usredoto\u010dite se na pravilno dr\u017eanje.<\/li><li>Isprobajte tehnike meditacije poput svjesnosti koje \u0107e vam pomo\u0107i da se lak\u0161e nosite s izazovnim situacijama.<\/li><li>Oti\u0111ite na masa\u017eu, okupajte se u vru\u0107oj kupki ili oti\u0111ite u saunu, koja \u0107e vam pomo\u0107i da se opustite i donijeti mnoge druge prednosti.<\/li><li>Na\u0111ite vremena za \u0161etnju, tr\u010danje, vje\u017ebanje ili drugu fizi\u010dku aktivnost.<\/li><li>Oti\u0111ite na izlet u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prirodu<\/a>.<\/li><li>Poku\u0161ajte spavati barem 7 \u2013 8 sati dnevno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to jo\u0161 mo\u017ee uzrokovati stres, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/?fbclid=IwAR04xvexP0pFspc4sGK0TpkJsDM8_m6YZ6aVeBqRVqdNJ22_3Ivhw98X0SM\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/strong><\/a><\/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\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"Kako bolje upravljati stresom?\" class=\"wp-image-337239\" width=\"843\" height=\"563\" title=\"Kako bolje upravljati stresom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-visak-kilograma-i-nezdrave-navike\"><span class=\"ez-toc-section\" id=\"8_Visak_kilograma_i_nezdrave_navike\"><\/span>8. Vi\u0161ak kilograma i nezdrave navike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prekomjerna te\u017eina previ\u0161e optere\u0107uje cijeli mi\u0161i\u0107no-ko\u0161tani sustav. Osim boli u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zglobovima,<\/a> tako\u0111er mo\u017ee uzrokovati bol u le\u0111ima. Naj\u010de\u0161\u0107e mo\u017eete do\u017eivjeti preoptere\u0107enje lumbalne kralje\u017enice i bolove u donjem dijelu le\u0111a. <strong>U tom slu\u010daju, va\u017eno je usredoto\u010diti se na glavni uzrok i po\u010deti&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>gubiti kilograme <\/strong><\/a><strong>polako.<\/strong> Ne morate odmah krenuti na strogu dijetu i potpuno preokrenuti svoj \u017eivot. Samo trebate postupno unositi male promjene u svoju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehranu<\/a> i dodati redovitu tjelovje\u017ebu. Zatim, ako se i dovoljno odmarate i brinete o svom mentalnom zdravlju, rezultati \u0107e do\u0107i. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za bolove u le\u0111ima mogu biti krive i nezdrave navike.<\/strong> Kao \u0161to ve\u0107 znate, mi\u0161i\u0107no-ko\u0161tani sustav nema koristi od manjka vje\u017ebanja. Nezdrava, visokokalori\u010dna prehrana mo\u017ee dovesti do prekomjerne te\u017eine, pa \u010dak i pretilosti. Spavanje na premekanom ili pretvrdom madracu, no\u0161enje neprikladne obu\u0107e (visoke pete) ili no\u0161enje te\u0161ke ru\u010dne torbe \u010desto mo\u017ee imati nepovoljan u\u010dinak. <span style=\"color: #ff6600\">[15] <\/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\" id=\"kako-poboljsati-svakodnevni-nacin-zivota-za-zdrava-leda\">Kako pobolj\u0161ati svakodnevni na\u010din \u017eivota za zdrava le\u0111a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Usredoto\u010dite se na zdraviju prehranu sa svim esencijalnim hranjivim tvarima.<\/li><li>Redovite se bavite sportom i iste\u017eite.<\/li><li>Poku\u0161ajte ograni\u010diti no\u0161enje cipela s visokom petom.<\/li><li>Nabavite kvalitetan madrac za spavanje koji \u0107e pru\u017eiti odgovaraju\u0107u potporu va\u0161im le\u0111ima.<\/li><li>Umjesto ru\u010dne torbe, kupite moderan ruksak.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poku\u0161avate smr\u0161avjeti i pitate se na \u0161to se usredoto\u010diti, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorijski deficit: kako smr\u0161avjeti i imati \u017eivot?<\/strong><\/a><\/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\/2022\/01\/image00005-1124x820.jpeg\" alt=\"\u0160to je dobro za va\u0161a le\u0111a?\" class=\"wp-image-337255\" width=\"843\" height=\"615\" title=\"\u0160to je dobro za va\u0161a le\u0111a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-400x292.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1536x1121.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-2048x1495.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-hladno-vrijeme\"><span class=\"ez-toc-section\" id=\"9_Hladno_vrijeme\"><\/span>9. Hladno vrijeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jesu li vam roditelji uvijek govorili (ili jo\u0161 uvijek govore) da za\u0161titite le\u0111a od hladno\u0107e? Ako ste ih slu\u0161ali, mo\u017eda ste se za\u0161titili od neugodnih bolova u mi\u0161i\u0107ima. To je zato \u0161to <strong>hladnije temperature obi\u010dno dovode do su\u017eenja krvnih \u017eila i manjeg dotoka krvi u mi\u0161i\u0107e.<\/strong> Oni se tada mogu uko\u010diti i postati mnogo osjetljiviji na naprezanje ili druge ozljede. To je tako\u0111er razlog za\u0161to se obi\u010dno preporu\u010duje zagrijavanje mi\u0161i\u0107a prije vje\u017ebanja. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kako-sprijeciti-da-vam-se-leda-ohlade\">Kako sprije\u010diti da vam se le\u0111a ohlade?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Uvijek se odjenite u skladu sa stvarnom temperaturom.<\/li><li>Na ni\u017eim temperaturama nosite <a href=\"https:\/\/gymbeam.hr\/zenska-duksa-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trenirku<\/a>, kako bi vam le\u0111a bila topla.<\/li><li>Nosite <a href=\"https:\/\/gymbeam.hr\/muska-majica-kratkih-rukava-infinity-iii-functional-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funkcionalnu odje\u0107u<\/a>&nbsp;koja \u0107e osigurati u\u010dinkovito upijanje znoja.<\/li><li>Nosite <a href=\"https:\/\/gymbeam.hr\/neoprenski-pojas-za-bedra-simple-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neoprenski pojas<\/a> tijekom vje\u017ebanja za za\u0161titu donjeg dijela le\u0111a od hladno\u0107e.<\/li><li>Ako ste vani i pu\u0161e vjetar, po mogu\u0107nosti nosite <a href=\"https:\/\/gymbeam.hr\/zenska-jakna-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaknu<\/a> koja ne propu\u0161ta i napravljena je od funkcionalnog i vodootpornog materijala.<\/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\" id=\"10-bol-u-ledima-za-vrijeme-mjesecnice\"><span class=\"ez-toc-section\" id=\"10_Bol_u_ledima_za_vrijeme_mjesecnice\"><\/span>10. Bol u le\u0111ima za vrijeme mjese\u010dnice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vrijeme mjese\u010dnice \u017eene tako\u0111er \u010desto imaju neugodne bolove u le\u0111ima u lumbalnom podru\u010dju i kri\u017enoj kosti. To je uglavnom zbog hormona (prostaglandina) koji <strong>pokre\u0107u kontrakcije<\/strong> <strong>muskulature maternice.<\/strong> One potom mogu biti toliko jake da se mogu osjetiti i u le\u0111ima i trbuhu. Sre\u0107om, postoje na\u010dini da se tim dijelom ciklusa lak\u0161e upravlja. To uklju\u010duje pra\u0107enje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">na\u010dela zdrave prehrane<\/a>, koja \u0107e pomo\u0107i u unosu svih hranjivih tvari va\u017enih za odr\u017eavanje hormonalnog zdravlje. Ne zaboravite ni na tjelovje\u017ebu i dovoljno odmora. <span style=\"color: #ff6600\">[18]<\/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\" id=\"kako-smanjiti-bolove-u-ledima-za-vrijeme-mjesecnice\">Kako smanjiti bolove u le\u0111ima za vrijeme mjese\u010dnice?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Topli tu\u0161<\/strong> mo\u017ee pomo\u0107i u ubla\u017eavanju boli.<\/li><li><strong>Isprobajte laganu masa\u017eu le\u0111a,<\/strong> na primjer pomo\u0107u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enog pi\u0161tolja<\/a> postavljenog na niski intenzitet.<\/li><li><strong>Skuhajte biljni \u010daj.<\/strong> Prikladan je \u010daj od komora\u010da, metvice, kamilice ili vrkute.<\/li><li><strong>Isprobajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slo\u017eene dodatke prehrani<\/a><\/strong> za potporu \u017eenskom hormonalnom zdravlju.<\/li><li>Za vrijeme mjese\u010dnice<strong> pove\u0107ajte unos <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a><\/strong>, koji tako\u0111er mogu pomo\u0107i kod neugodnih menstrualnih simptoma.<\/li><li><strong>Poku\u0161ajte ostati aktivni.<\/strong> Idite u \u0161etnju, lagano se istegnite ili vje\u017ebajte jogu. <span style=\"color: #ff6600\">[18-19]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-biste-trebali-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bol u le\u0111ima ne mora biti uzrokovana samo akutnom ozljedom na treningu ili negdje drugdje. \u010ce\u0161\u0107i su uzroci <strong>dugotrajne nezdrave navike kao \u0161to su lo\u0161e dr\u017eanje, manjak tjelovje\u017ebe<\/strong> ili prekomjerna upotreba odre\u0111enih mi\u0161i\u0107a. Promjena dr\u017eanja tijekom rada na ra\u010dunalu, <strong>redovita tjelovje\u017eba, istezanje i ja\u010danje oslabljenih mi\u0161i\u0107a<\/strong> mogu pomo\u0107i. Ako imate prekomjernu tjelesnu te\u017einu, preporu\u010dljivo je po\u010deti gubiti te\u017einu postupno kako biste smanjili optere\u0107enje kralje\u017enice, \u0161to tako\u0111er mo\u017ee ubla\u017eiti bol u le\u0111ima. Zadnje, ali ne i najmanje va\u017eno, kvaliteta va\u0161eg madraca igra va\u017enu ulogu i treba pru\u017eiti dovoljnu potporu va\u0161im le\u0111ima.<\/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 bol 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\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Bol u le\u0111ima \u010desto je uzrokovana nedostatkom vje\u017ebanja, lo\u0161im dr\u017eanjem ili neravnote\u017eom mi\u0161i\u0107a. Kako to popraviti i rije\u0161iti se boli u le\u0111ima?<\/p>\n","protected":false},"author":129,"featured_media":337130,"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":[135],"tags":[6356,7364,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339978","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-leda-hr","9":"tag-stres-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>Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njeno uklanjanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to vas bole le\u0111a? 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