{"id":431652,"date":"2023-05-04T14:01:29","date_gmt":"2023-05-04T12:01:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=431652"},"modified":"2025-10-13T15:51:20","modified_gmt":"2025-10-13T13:51:20","slug":"zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/","title":{"rendered":"Zakaj nas med tekom zbada pod rebri in kako se tega znebiti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/#Kaj_je_zbadanje_pod_rebri\" title=\"Kaj je zbadanje pod rebri?\">Kaj je zbadanje pod rebri?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/#Zakaj_nas_zacne_zbadati_pod_rebri\" title=\"Zakaj nas za\u010dne zbadati pod rebri?\">Zakaj nas za\u010dne zbadati pod rebri?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/#Kako_se_izogniti_zbadanju_pod_rebri\" title=\"Kako se izogniti zbadanju pod rebri?\">Kako se izogniti zbadanju pod rebri?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/#Prva_pomoc_pri_zbadanju_pod_rebri\" title=\"Prva pomo\u010d pri zbadanju pod rebri\">Prva pomo\u010d pri zbadanju pod rebri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno vsak teka\u010d do\u017eivi ob\u010dutek, ko se mu zazdi, da je danes napo\u010dil tisti posebni dan. Preprosto bo \u0161lo, on pa se bodo potrudil po svojih najbolj\u0161ih mo\u010deh. In morda bo kon\u010dno dosegel svoj OR (osebni rekord). Tempo se pove\u010duje, a potem se to zgodi. Neprijeten <strong>ob\u010dutek nara\u0161\u010dajo\u010de bole\u010dine pod rebri (bodec)<\/strong>, zaradi katere je treba upo\u010dasniti ali pa se popolnoma ustaviti. Upanje, da bo premagal svoje najbolj\u0161e izide in dobro izkoristil teka\u0161ki trening, se razblini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku bomo spoznali najpogostej\u0161e vzroke za zbadanje pod rebri, da bo vsak teka\u010d vedel, kako to te\u017eavo prepre\u010diti. Razpravljali bomo tudi o tem, kako ravnati, ko se pojavi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de razmi\u0161ljate, da bi za\u010deli te\u010di, ne spreglejte informacij v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 razlogov, da za\u010dnete te\u010di. Kako bo tek spremenil va\u0161e telo?<\/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\"><span class=\"ez-toc-section\" id=\"Kaj_je_zbadanje_pod_rebri\"><\/span>Kaj je zbadanje pod rebri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce redno te\u010dete, <strong>ste verjetno \u017ee kdaj do\u017eiveli zbadanje pod rebri<\/strong>, zato dobro veste, o \u010dem govorimo. V enoletni raziskavi med teka\u010di je bilo ugotovljeno, da ga je <strong>70 odstotkov teka\u010dev<\/strong> \u017ee kdaj za\u010dutilo. Ocenjuje se, da se ta te\u017eava pojavi pri <strong>20 odstotkih udele\u017eencev teka<\/strong>.&nbsp;[1-2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okraj\u0161ava za zbadanje pod rebri je&nbsp;<strong>ETAP (exercise-related transient abdominal pain (z vadbo povezana prehodna bole\u010dina pod rebri))<\/strong>. Mehanizem, ki povzro\u010da to neprijetno stanje, preu\u010dujejo \u017ee vrsto let, vendar ga \u0161e vedno ni mogo\u010de razumeti v celoti. Obstaja ve\u010d teorij, zakaj do tega pride. Prej se je domnevalo, da je za bole\u010dino krivo <strong>nepravilno dihanje<\/strong>. <strong>Trebu\u0161na prepona<\/strong> se pri dihanju premika gor in dol. Pri nepravilnem dihanju pa se giblje nekoliko druga\u010de, kar naj bi povzro\u010dalo<strong>&nbsp;zbadanje pod rebri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>rebri.<\/strong>\n\nTrenutno se znanstveniki nagibajo k mo\u017enosti, da jo povzro\u010da <strong>dra\u017eenje zunanjega peritoneja<\/strong> (prozorna membrana, ki obdaja trebu\u0161no votlino in del medeni\u010dne votline), <strong>ki se med tekom drgne ob notranji peritonej<\/strong>. <strong>To teorijo je potrdil tudi celovit pregled \u0161tirinajstih raziskav ETAP-a.<\/strong>&nbsp;[1-2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta te\u017eava se ka\u017ee kot <strong>vle\u010denje, napetost ali ostra in zbadajo\u010da bole\u010dina v razli\u010dnih delih trebuha<\/strong>, najpogosteje pod rebri na desni strani, ki je razli\u010dno mo\u010dna in se lahko razvije celo v kr\u010de. Pri nekaterih ljudeh bole\u010dina sega do rame. \u010ceprav to stanje ne ogro\u017ea \u017eivljenja, je lahko zelo mote\u010de in ote\u017euje tek. Pogosto morate upo\u010dasniti hitrost, preiti na hojo ali se celo popolnoma ustaviti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"Kaj je bodec?\" class=\"wp-image-429648\" style=\"width:843px;height:562px\" title=\"Kaj je bodec?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Zakaj_nas_zacne_zbadati_pod_rebri\"><\/span>Zakaj nas za\u010dne zbadati pod rebri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbadanje pod rebri ima ve\u010d vzrokov. \u010ce se vam to dogaja redno, je odkrivanje vzrokov lahko precej zahtevno. V pomo\u010d so vam lahko naslednje to\u010dke.<\/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.\tPreve\u010d intenziven tek<\/h3>\n\n\n\n<p>Ko ste\u010dete iz hi\u0161e in takoj pospe\u0161ite tempo na najvi\u0161jo hitrost, dobesedno prosite za bodec. Pri <strong>hitrem in plitvem dihanju<\/strong> je ve\u010dja verjetnost, da ga boste dobili, kot \u010de <strong>med po\u010dasnej\u0161im tekom dihate globoko v trebuh<\/strong>.&nbsp;[3-4]<\/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\">2.\tPrekomerno u\u017eivanje hrane ali napitkov<\/h3>\n\n\n\n<p>S <strong>polnim \u017eelodcem<\/strong> je vsaka fizi\u010dna aktivnost precej neprijetna. Po kosilu se lahko zadihate \u017ee ob preprosti hoji po stopnicah. Enako velja, \u010de se pred tekom napolnite z obilnim obrokom. Poln \u017eelodec bolj pritiska na trebu\u0161no prepono, kar spet <strong>povzro\u010da nelagodje.<\/strong>&nbsp;In podobno je, \u010de imate <strong>\u017eelodec poln vode ali sladkega soka.<\/strong>&nbsp;[5]<\/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\">3.\tDehidracija<\/h3>\n\n\n\n<p>Morda smo vas s prej\u0161njo to\u010dko prestra\u0161ili, zato ste se odlo\u010dili, da se boste nekaj ur pred tekom popolnoma izognili teko\u010dini? Tudi to ni idealna re\u0161itev. Takrat lahko <strong>hitro pride do dehidracije<\/strong>, ki je opredeljena kot <strong>prekomerna izguba telesnih teko\u010din in ionov<\/strong>.&nbsp;Nekateri od njih, na primer magnezij, <strong>prepre\u010dujejo mi\u0161i\u010dne kr\u010de.<\/strong>&nbsp;Po nekaterih teorijah je tudi bodec oblika kr\u010da. Tudi v tem primeru se je treba osredoto\u010diti na preventivo in storiti vse, kar je mogo\u010de, da do njega ne bi pri\u0161lo. \u010ce pijete zelo malo, <strong>se zmanj\u0161a<\/strong> tudi <strong>skupni volumen teko\u010dine in krvi v telesu<\/strong>. Pravilen pretok krvi je klju\u010dnega pomena za delovanje trebu\u0161ne prepone. Zato je ustrezen vnos vode tako pomemben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kdaj u\u017eivati izotoni\u010dne napitke, ne smete spregledati \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160portne pija\u010de: kdaj piti izotoni\u010dni napitek ali vodo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izotoni\u010dni napitki niso edina dopolnila, ki jih u\u017eivajo teka\u010di, ve\u010d o njih si preberite v \u010dlanku 11 najbolj\u0161ih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte.<\/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\">4.\tPlitvo dihanje<\/h3>\n\n\n\n<p>Plitvo dihanje mi\u0161icam in celotnemu telesu ne priskrbi toliko kisika kot <strong>globoko dihanje. Niti trebu\u0161na prepona nima mo\u017enosti pravilno delovati in opravljati svoje funkcije.<\/strong>&nbsp;Tudi to pove\u010duje tveganje za zbadanje pod rebri.&nbsp;[6]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"710\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"Kako pravilno dihati med tekom?\" class=\"wp-image-429663\" style=\"width:843px;height:533px\" title=\"Kako pravilno dihati med tekom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1536x970.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-2048x1293.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5.\tTek s slabo telesno dr\u017eo<\/h3>\n\n\n\n<p>Rezultati \u0161tudij ka\u017eejo, da lahko bole\u010dine pod rebri povzro\u010di tudi <strong>slaba telesna dr\u017ea<\/strong>. Dejavnik tveganja je, na primer, <strong>kifoza<\/strong> ali pretirano izbo\u010denje zgornjega dela hrbta. [7-8]<\/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\">6.\t\u0160ibke mi\u0161ice<\/h3>\n\n\n\n<p>Zbadanje pod rebri je ve\u010dinoma povezano s <strong>\u0161ibkimi mi\u0161icami trebuha in hrbta<\/strong> (tako imenovanim core ali globokim stabilizacijskim sistemom). To vodi tudi v slabo telesno dr\u017eo, ki lahko med tekom povzro\u010di bodec.&nbsp;[5]<\/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\">7.\tNezadostno ogrevanje pred tekom<\/h3>\n\n\n\n<p>Ogrevanje in njegov pomen sta obravnavana predvsem <strong>v okviru prepre\u010devanja po\u0161kodb.<\/strong>&nbsp;Pomembno pa je \u0161e zaradi enega razloga. Nezadostno ogreto telo vpliva na splo\u0161no <strong>prekrvavitev telesa in s tem tudi na trebu\u0161no prepono<\/strong>, ki ima klju\u010dno vlogo pri zbadanju pod rebri. Zato ogrevanja telesa pred treningom nikoli ne smete izpustiti.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_izogniti_zbadanju_pod_rebri\"><\/span>Kako se izogniti zbadanju pod rebri?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj veste, kaj vse lahko povzro\u010di bole\u010dine pod rebri. Zato si poglejmo, kaj lahko storite, da zmanj\u0161ate tveganje zanje.<\/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.\tPravilno se prehranjujte<\/h3>\n\n\n\n<p>\u010ce se ukvarjate s \u0161portom, veste, da je hrana pred aktivnostjo <strong>zelo pomembna za po\u010dutje.<\/strong>&nbsp;\u010ce si pol ure pred tekom privo\u0161\u010dite ocvrt sir, \u010dips in tatarsko omako, ne morete pri\u010dakovati, da se boste dobro po\u010dutili. Optimalni \u010das za ve\u010dji obrok je pribli\u017eno <strong>dve uri pred tekom<\/strong>. Vsebovati mora vsa makrohranila, biti uravnote\u017een in lahko prebavljiv. Po potrebi lahko pribli\u017eno <strong>30 minut pred aktivnostjo <\/strong>pojeste majhen prigrizek, na primer polovico banane ali polovico &nbsp;<a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinske plo\u0161\u010dice<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar tega ne jemljite kot univerzalno pravilo. Preizkusiti morate, kak\u0161na hrana je pred tekom za vas dobra. Nekateri ljudje <strong>te\u017eje prebavljajo zelenjavo, drugi pa bolj mastno hrano.<\/strong> Posku\u0161ajte naprej, poslu\u0161ajte svoje telo in zagotovo boste na\u0161li hrano, ki je idealna za vas in va\u0161o prebavo pred tekom.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prehrani pred vadbo, ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-pred-in-po-treningu-za-kar-najboljse-rezultate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti pred in po treningu za kar najbolj\u0161e rezultate.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg\" alt=\"Kaj bi morali jesti pred tekom?\" class=\"wp-image-429682\" style=\"width:843px;height:562px\" title=\"Kaj bi morali jesti pred tekom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2.\tNe pijte niti preve\u010d niti premalo<\/h3>\n\n\n\n<p><strong>Optimalna hidracija<\/strong>&nbsp;je klju\u010dnega pomena za zmogljivost. Poleg tega pomaga prepre\u010diti zbadanje pod rebri. Kot smo \u017ee omenili, lahko poln \u017eelodec pritiska na trebu\u0161no prepono. Za name\u010dek pa <strong>\u017elobudranje v \u017eelodcu<\/strong>&nbsp;sploh ni prijetno. Izogibajte se tudi sladkanim napitkom. Pokazalo se je, da tudi ti povzro\u010dajo bole\u010dine pod rebri. Pri dalj\u0161ih treningih, ko morate piti, na primer&nbsp;<a href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izotoni\u010dni napitek<\/strong><\/a><strong>,&nbsp;<\/strong>pazite na koli\u010dino.&nbsp;<strong>Pijte ga v manj\u0161ih koli\u010dinah<\/strong>&nbsp;in ne cele steklenice naenkrat.&nbsp;[5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako <strong>ne posku\u0161ajte omejiti svojega re\u017eima pitja.<\/strong>&nbsp;Pomanjkanje vode lahko negativno vpliva na krvni obtok zaradi zmanj\u0161anega volumna krvi. To tudi pove\u010da tveganje za zbadanje pod rebri. Zato se trudite piti dovolj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o pitju in hidraciji, ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako nezadosten vnos vode vpliva na va\u0161e zdravje.<\/strong><\/a><\/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\">3.\tPred tekom se ogrevajte<\/h3>\n\n\n\n<p>Warm up je idealen za pravilno ogrevanje in <strong>optimalno prekrvavitev telesa<\/strong>, kar bo pomagalo pri prekrvavitvi trebu\u0161ne prepone in drugih delov telesa. Za ogrevanje lahko izvajate vaje, kot so&nbsp;<strong>teka\u0161ka abeceda,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>skakanje s kolebnico<\/strong><\/a><strong>, po\u010dasen tek, sobno kolo, jumping jacks<\/strong>&nbsp;in druge aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o pomenu ogrevanja pred vadbo, ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ogrevanje, raztezanje in ohlajanje \u2013 je to res pomembno?<\/strong><\/a><\/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\">4.\tPostopoma stopnjujte tempo<\/h3>\n\n\n\n<p>Nima smisla takoj za\u010deti te\u010di z najve\u010djo hitrostjo. S tak\u0161nim tempom lahko kmalu <strong>padete v nezavest<\/strong>, morda zaradi zbadanja pod rebri. Predvsem na za\u010detku naj vas ne bo strah menjavati tek in hojo. In ne pretiravajte s tempom, tudi \u010de ste \u017ee natrenirani. Idealno je, da <strong>prvi kilometer te\u010dete po\u010dasneje<\/strong> in nato postopoma pospe\u0161ujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kako postati hitrej\u0161i in bolj\u0161i pri teku, ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je tek dolgo\u010dasen? Razkrili vam bomo, kako ga vzljubiti in se nenehno izbolj\u0161evati.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"Kaj povzro\u010da bodec in kaj je to?\" class=\"wp-image-429698\" style=\"width:843px;height:562px\" title=\"Kaj povzro\u010da bodec in kaj je to?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5.\tOsredoto\u010dite se na dihanje<\/h3>\n\n\n\n<p>Mnogi teka\u010di nepravilno dihajo in se potem spra\u0161ujejo, zakaj jih boli pod rebri. <strong>Pri teku<\/strong> pa je <strong>klju\u010dnega pomena<\/strong> pravilna tehnika dihanja. Pomembno je, da se nau\u010dimo globokega trebu\u0161nega dihanja s pravilno vklju\u010denostjo trebu\u0161ne prepone. S tem pride v telo veliko ve\u010d kisika, kot \u010de bi dihali le <strong>plitvo in povr\u0161no<\/strong>.&nbsp;\u010ce tega med tekom ne znate, vadite pravilno tehniko doma v spro\u0161\u010denem okolju. Ko se tega nau\u010dite, <strong>boste med vadbo veliko la\u017eje pravilno dihali.<\/strong>&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako pravilno dihati med tekom, si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-dihati-med-tekom-in-telovadbo-in-zakaj-je-to-tako-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako pravilno dihati med tekom in telovadbo in zakaj je to tako pomembno?<\/strong><\/a><\/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\">6.\tKrepite svoje telo<\/h3>\n\n\n\n<p>Mo\u010dno telo izbolj\u0161a zmogljivost tudi izven telovadnice. In tek ni izjema. Poleg tega <strong>pomaga krepiti jedro, torej globoki stabilizacijski sistem,<\/strong>&nbsp;ki izbolj\u0161a splo\u0161no telesno dr\u017eo. Do neke mere lahko to prepre\u010di tudi zbadanje pod rebri. Zato je idealno, <strong>da vsaj 2- do 3-krat na teden vklju\u010dite celovit trening za mo\u010d celega telesa<\/strong><strong>.<\/strong>&nbsp;\u010ce ste torej teka\u010d, to zagotovo ne pomeni, da trening mo\u010di ni za vas, ravno nasprotno. Je \u0161e en pripomo\u010dek, ki vam bo omogo\u010dil, <strong>da boste tekli dlje in hitreje<\/strong>. [8]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite u\u010dinkovito telovaditi in okrepiti celo telo? Potem si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako sestaviti kakovosten na\u010drt vadbe v telovadnici?<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de se spra\u0161ujete, kak\u0161ne koristi ima vadba z ute\u017emi za sklepe, potem ne smete spregledati \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ali tek \u0161koduje kolenom in ostalim sklepom?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7.\tIzberite obla\u010dila ustrezne velikosti<\/h3>\n\n\n\n<p>To \u0161e posebej velja za \u017eenske, ki rade nosijo <strong>oprijeta obla\u010dila.<\/strong>&nbsp;\u010ce \u017eelite pri teku nositi kratke hla\u010de ali pajkice iz \u010dasov, ko ste bili nekaj kilogramov la\u017eji in so vam tesnej\u0161e, kot bi si \u017eeleli, jih pustite doma. Pretesen pas pri pajkicah lahko ote\u017ei trebu\u0161no dihanje. Prisiljeni boste dihati le povr\u0161insko, kar lahko <strong>povzro\u010di zbadanje pod rebri<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsa obla\u010dila se morajo lepo prilegati telesu. \u010ce se vam zdi, da morate kupiti nekaj novega, vam priporo\u010damo, da si ogledate&nbsp;<a href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161o novo kolekcijo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa vas zanima, kako obla\u010dila <strong>vplivajo na u\u010dinkovitost na druge na\u010dine,<\/strong>&nbsp;ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-slaba-izbira-oblacil-vpliva-na-vase-zdravje-in-na-kaj-morate-biti-pozorni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako lahko slaba izbira obla\u010dil vpliva na va\u0161e zdravje in na kaj morate biti pozorni?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"Prva pomo\u010d pri zbadanju pod rebri\" class=\"wp-image-429713\" style=\"width:843px;height:562px\" title=\"Prva pomo\u010d pri zbadanju pod rebri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prva_pomoc_pri_zbadanju_pod_rebri\"><\/span>Prva pomo\u010d pri zbadanju pod rebri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih se lahko zgodi, da vse naredimo pravilno, pa nas vseeno za\u010dne zbadati pod rebri. Vsak dan preprosto ni idealen. V tem primeru je dobro poznati <strong>na\u010dela, ki delujejo kot &#8220;prva pomo\u010d&#8221;:<\/strong><\/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\">\n<li>Upo\u010dasnite tempo.<\/li>\n\n\n\n<li>Preidite na hojo.<\/li>\n\n\n\n<li>Popolnoma se ustavite.<\/li>\n\n\n\n<li>Po\u010dasi pritisnite dlan na mesto, kjer \u010dutite zbadanje.<\/li>\n\n\n\n<li>Pri raztezanju lahko pomagajo upogibi v stran (\u010de \u010dutite zbadanje na levi strani, dvignite levo roko nad glavo in se nagnite v desno, \u010de pa ga \u010dutite na desni strani, naredite obratno).<\/li>\n\n\n\n<li>Predklonite se in globoko vdihnite, pri \u010demer se osredoto\u010dite na globoko preponsko dihanje.<\/li>\n\n\n\n<li>Ko bodec izgine, poskusite znova te\u010di po\u010dasi. [2] [5]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo \u0161e drugi nasveti za prepre\u010devanje zbadanja pod rebri, ne spreglejte \u010dlanka&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010cesa ne bi smeli po\u010deti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d.<\/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\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do neke mere lahko bodec prepre\u010dite tako, da pravilno jeste in pijete, te\u010dete s primernim tempom in na za\u010detku ne pretiravate. Lahko pa se zgodi, da boste vse naredili prav, a vas bo vseeno zbadalo pod rebri. Takrat morate <strong>upo\u010dasniti<\/strong>, se ustaviti in storiti vse, kar je v va\u0161i mo\u010di, da te\u017eava izgine. Potem lahko spet za\u010dnete te\u010di. \u010ce vas za\u010dne zbadati pod rebri, naj vas ne skrbi, to se zgodi tudi izku\u0161enim teka\u010dem. Naslednji tek bo zagotovo bolj\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate med prijatelji nekoga, ki se redno prito\u017euje zaradi zbadanja pod rebri? Delite ta \u010dlanek z njim, da bo vedel, kaj najbolje pomaga.<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\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>Zaradi zbadanja pod rebri je tek lahko zelo bole\u010d. Morate upo\u010dasniti ali se popolnoma ustaviti, kar poslab\u0161a \u010das teka. V tem \u010dlanku bomo razkrili, kaj je vzrok te bole\u010dine in kako zmanj\u0161ati tveganje za njen nastanek.<\/p>\n","protected":false},"author":100,"featured_media":429767,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6267,7485,6459,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-431652","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-tek","9":"tag-trening-sl","10":"tag-vadba-sl","11":"tag-zdravje","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>Zakaj nas med tekom zbada pod rebri in kako se tega znebiti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj povzro\u010da zbadanje pod rebri (bodec) med tekom in kako se ga znebiti? 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