{"id":477724,"date":"2023-07-07T11:05:25","date_gmt":"2023-07-07T09:05:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=477724"},"modified":"2023-07-07T11:05:28","modified_gmt":"2023-07-07T09:05:28","slug":"zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/","title":{"rendered":"Za\u0161to tijekom tr\u010danja osje\u0107ate bolove u bo\u010dnoj strani trbuha i kako ih se rije\u0161iti?"},"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\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/#Kakva_je_to_probadajuca_bol_u_trbuhu_tijekom_trcanja\" title=\"Kakva je to probadaju\u0107a bol u trbuhu tijekom tr\u010danja?\">Kakva je to probadaju\u0107a bol u trbuhu tijekom tr\u010danja?<\/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\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/#Zasto_osjecate_probadajucu_bol_u_trbuhu_tijekom_trcanja\" title=\"Za\u0161to osje\u0107ate probadaju\u0107u bol u trbuhu tijekom tr\u010danja?\">Za\u0161to osje\u0107ate probadaju\u0107u bol u trbuhu tijekom tr\u010danja?<\/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\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/#Sto_sve_mozete_uciniti_kako_biste_izbjegli_bolove_u_trbuhu_tijekom_trcanja\" title=\"\u0160to sve mo\u017eete u\u010diniti kako biste izbjegli bolove u trbuhu tijekom tr\u010danja?\">\u0160to sve mo\u017eete u\u010diniti kako biste izbjegli bolove u trbuhu tijekom tr\u010danja?<\/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\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/#Prva_pomoc_za_probadanje_u_trbuhu_tijekom_trcanja\" title=\"Prva pomo\u0107 za probadanje u trbuhu tijekom tr\u010danja\">Prva pomo\u0107 za probadanje u trbuhu tijekom tr\u010danja<\/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\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vjerojatno ste se na\u0161li u situaciji kad vas je jednostavno ulovila \u017eelja za tr\u010danjem. Iza\u0161li ste van, polako ubrzavate tempo, ali onda odjednom osje\u0107ate da ne\u0161to nije sasvim u redu. Javlja se onaj neugodan <strong>osje\u0107aj probadaju\u0107e boli u bo\u010dnoj strani trbuha<\/strong> koja vas tjera da usporite ili potpuno stanete. I tako su se va\u0161e nade da \u0107ete nadma\u0161iti svoj prethodni rekord u tr\u010danju i dobro se istr\u010dati potpuno izjalovile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u010dlanku upoznat \u0107ete se s naj\u010de\u0161\u0107im uzrocima gr\u010deva u bo\u010dnoj strani trbuha i kako sprije\u010diti ovaj problem. Tako\u0111er \u0107emo razgovarati o tome kako se nositi s ovom vrstom bolova ako se oni pojave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako biste \u017eeljeli po\u010deti tr\u010dati, svakako pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" class=\"ek-link\"><strong>11 razloga da po\u010dnete tr\u010dati. Kako \u0107e tr\u010danje promijeniti va\u0161e tijelo?<\/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=\"Kakva_je_to_probadajuca_bol_u_trbuhu_tijekom_trcanja\"><\/span>Kakva je to probadaju\u0107a bol u trbuhu tijekom tr\u010danja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako redovito tr\u010dite, <strong>vjerojatno ste ve\u0107 iskusili ovu vrstu bolova<\/strong> pa to\u010dno znate o \u010demu govorimo. Jedno istra\u017eivanje na trka\u010dima u trajanju od jedne godine pokazalo je da je <strong>70 % njih<\/strong> u nekom trenutku do\u017eivjelo probadaju\u0107u bol u trbuhu tijekom tr\u010danja, a tijekom <strong>utrka<\/strong> procjenjuje se da <strong>20 % trka\u010da<\/strong> ima ovaj problem. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>ETAP (<\/strong>iz engl.<strong> <em>exercise-related transient abdominal pain<\/em>)<\/strong> skra\u0107enica je za probadaju\u0107u bol u bo\u010dnoj strani trbuha. Mehanizam koji uzrokuje ovo neugodno stanje prou\u010dava se dugi niz godina, no jo\u0161 uvijek nije u potpunosti obja\u0161njen. Postoji jo\u0161 vi\u0161e teorija za\u0161to se uop\u0107e javlja ova vrsta bolova. Tako se najprije pretpostavljalo da je za bol u trbuhu tijekom tr\u010danja krivo <strong>lo\u0161e disanje<\/strong>. <strong>Dijafragma<\/strong> bi se tijekom optimalnog disanja trebala pomicati gore-dolje. Me\u0111utim, kad je disanje nepravilno, dijafragma se kre\u0107e na druga\u010diji na\u010din, \u0161to mo\u017ee prouzro\u010diti <strong>probadaju\u0107u bol u trbuhu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trenutno se stru\u010dnjaci priklanjaju mogu\u0107nosti da bol u trbuhu tijekom tr\u010danja uzrokuje <strong>iritacija vanjskog peritoneuma<\/strong> (prozirna membrana koja obla\u017ee trbu\u0161nu \u0161upljinu i dio zdjeli\u010dne \u0161upljine)<strong> koji se trlja o unutarnji peritoneum tijekom tr\u010danja. Ova je teorija potvr\u0111ena opse\u017enim pregledom na temelju 14 istra\u017eivanja o ovim specifi\u010dnim bolovima tijekom tr\u010danja.<\/strong><span style=\"color: #ff6600\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj se problem o\u010dituje <strong>tupim, o\u0161trim ili probadaju\u0107im bolovima u razli\u010ditim dijelovima trbuha,<\/strong> naj\u010de\u0161\u0107e ispod desnog rebra, koji mogu biti razli\u010ditog intenziteta, a mogu \u010dak prerasti u gr\u010deve. Kod nekih ljudi bol se\u017ee sve do ramena. Iako ovo stanje nije opasno po \u017eivot, mo\u017ee biti prili\u010dno uznemiruju\u0107e i u\u010diniti tr\u010danje neugodnim. \u010cesto morate usporiti, promijeniti tempo hodanja ili \u010dak potpuno stati.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"Kakva je to probadaju\u0107a bol u trbuhu?\" class=\"wp-image-429648\" width=\"843\" height=\"562\" title=\"Kakva je to probadaju\u0107a bol u trbuhu?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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=\"55609,30248,53248,33457,34501,29080,28095,9061,69694,60799,49804\" ><\/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=\"Zasto_osjecate_probadajucu_bol_u_trbuhu_tijekom_trcanja\"><\/span>Za\u0161to osje\u0107ate probadaju\u0107u bol u trbuhu tijekom tr\u010danja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova vrsta bolova ima nekoliko uzroka. Ako ih do\u017eivljavate redovito, otkriti za\u0161to se to doga\u0111a mo\u017ee biti prili\u010dno naporan istra\u017eiva\u010dki posao. Ipak, neki od navedenih razloga mogu vam pomo\u0107i rije\u0161iti ovaj problem.<\/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. Preintenzivno tr\u010danje<\/h3>\n\n\n\n<p>Kad istr\u010dite iz ku\u0107e i odmah ubrzate najvi\u0161e \u0161to mo\u017eete, bolovi u trbuhu gotovo su zagarantirani. Ve\u0107a je vjerojatnost da \u0107ete osje\u0107ati probadaju\u0107e bolove u trbuhu ako <strong>di\u0161ete brzo i plitko<\/strong> nego ako <strong>di\u0161ete duboko iz trbuha pri sporijem tr\u010danju.<\/strong><span style=\"color: #ff6600\"> [3-4]<\/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\">2. Jedete ili unosite previ\u0161e teku\u0107ine<\/h3>\n\n\n\n<p><span style=\"text-align: inherit\">S <strong>punim \u017eelucem<\/strong> svaka fizi\u010dka aktivnost mo\u017ee biti prili\u010dno neugodna. \u010cak i obi\u010dna \u0161etnja stepenicama netom nakon ru\u010dka mo\u017ee vas ostaviti zadihanima. Isto vrijedi i ako prije tr\u010danja pojedete obilan obrok. Pun \u017eeludac stvara ve\u0107i pritisak na dijafragmu, \u0161to opet <strong>uzrokuje nelagodu<\/strong>. Situacija je identi\u010dna i ako vam je <strong>\u017eeludac pun vode ili za\u0161e\u0107erenog soka.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehidracija<\/h3>\n\n\n\n<p>Mo\u017eda smo vas prestra\u0161ili prethodnom to\u010dkom pa je va\u0161e rje\u0161enje u potpunosti izbjegavati teku\u0107inu nekoliko sati prije tr\u010danja. Me\u0111utim, ovo tako\u0111er nije idealno rje\u0161enje. U ovom slu\u010daju <strong>mo\u017ee vrlo brzo do\u0107i do dehidracije<\/strong>, \u0161to se definira kao <strong>prekomjerni<\/strong> <strong>gubitak tjelesnih teku\u0107ina i iona<\/strong>. Neki od njih, poput magnezija, <strong>poma\u017eu u sprje\u010davanju gr\u010deva mi\u0161i\u0107a<\/strong>. Neki stru\u010dnjaci tvrde da je probadaju\u0107a bol u trbuhu tako\u0111er vrsta gr\u010deva. I u ovome je slu\u010daju najbolje usredoto\u010diti se na prevenciju i u\u010diniti sve da se ova vrsta bolova uop\u0107e ni ne pojavi. Ako pijete vrlo malo vode, <strong>smanjuje se i ukupni volumen teku\u0107ine i krvi u tijelu<\/strong>. Pravilan protok krvi klju\u010dan je za funkcioniranje dijafragme i zato je optimalan unos vode tako va\u017ean.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o tome kada je najbolje konzumirati izotoni\u010dne napitke, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sportski-napici-kada-trebate-piti-ionski-napitak-ili-vodu\/\"><strong>Sportski napici: kada piti napitke za opskrbu ionima ili vodu?<\/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 napici nisu jedini dodaci prehrani koje koriste trka\u010di. Ne\u0161to vi\u0161e o njima pro\u010ditajte u na\u0161em \u010dlanku 11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/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. Plitko disanje<\/h3>\n\n\n\n<p>Plitko disanje ne osigurava mi\u0161i\u0107ima i cijelom tijelu toliko kisika kao <strong>duboko disanje<\/strong>. Tijekom plitkog disanja, <strong>dijafragma ne mo\u017ee pravilno raditi i obavljati svoju funkciju<\/strong>, \u0161to tako\u0111er pove\u0107ava rizik od pojave probadaju\u0107e boli u trbuhu. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"Kako pravilno disati tijekom tr\u010danja?\" class=\"wp-image-429663\" width=\"843\" height=\"533\" title=\"Kako pravilno disati tijekom tr\u010danja?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Tr\u010danje s lo\u0161im dr\u017eanjem<\/h3>\n\n\n\n<p>Rezultati raznih istra\u017eivanja sugeriraju da bi <strong>lo\u0161e dr\u017eanje<\/strong> tako\u0111er moglo uzrokovati ovu vrstu bolova tijekom tr\u010danja. <strong>Kifoza<\/strong>, odnosno pretjerana zakrivljenost gornjeg dijela le\u0111a, jedan je od faktora koji doprinose riziku nastanka bolova u trbuhu. <span style=\"color: #ff6600\">[7-8]<\/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\">6. Slabi mi\u0161i\u0107i<\/h3>\n\n\n\n<p>Probadaju\u0107a bol u trbuhu uglavnom se odnosi na <strong>slabe mi\u0161i\u0107e u trbuhu i le\u0111ima<\/strong> (tzv. <em>core<\/em> ili duboki stabilizacijski sustav). Slabi mi\u0161i\u0107i tako\u0111er uzrokuju lo\u0161e dr\u017eanje, \u0161to opet mo\u017ee uzrokovati bolove tijekom tr\u010danja. <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\">7. Ne zagrijavate se prije tr\u010danja<\/h3>\n\n\n\n<p>Zagrijavanje prije nekog treninga prvenstveno je va\u017eno zbog<strong> prevencije ozljeda<\/strong>. Me\u0111utim, to nije jedini razlog. Nedovoljno zagrijano tijelo utje\u010de na cjelokupnu cirkulaciju <strong>krvi u tijelu, a time i na dijafragmu<\/strong> koja ima klju\u010dnu ulogu kod probadaju\u0107ih bolova u trbuhu. Iz ovog razloga zagrijavanje tijela prije treninga nikada ne biste smjeli presko\u010diti. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_sve_mozete_uciniti_kako_biste_izbjegli_bolove_u_trbuhu_tijekom_trcanja\"><\/span>\u0160to sve mo\u017eete u\u010diniti kako biste izbjegli bolove u trbuhu tijekom tr\u010danja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada znate razloge za nastanak ove vrste bolova, saznajmo \u0161to sve mo\u017eete u\u010diniti kako biste ih izbjegli.<\/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. Pravilna prehrana<\/h3>\n\n\n\n<p>Ako ste atletski gra\u0111eni, znate da konzumiranje hrane prije fizi\u010dke aktivnosti <strong>mo\u017ee zna\u010dajno utjecati na va\u0161e raspolo\u017eenje<\/strong>. Ako pola sata prije tr\u010danja pojedete pohani sir, pomfrit i tartar umak, ne mo\u017eete o\u010dekivati da \u0107ete se osje\u0107ati dobro. Optimalno vrijeme za ve\u0107i obrok je oko <strong>2 sata prije tr\u010danja<\/strong>. Obrok treba sadr\u017eavati sve makronutrijente te biti uravnote\u017een i lako probavljiv. Ako je potrebno, mo\u017eete pojesti mali me\u0111uobrok, primjerice pola banane ili pola <a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\"><strong>proteinske plo\u010dice<\/strong><\/a> oko <strong>30 minuta prije fizi\u010dke aktivnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nemojte ovo shvatiti kao univerzalno pravilo. Prije tr\u010danja morate na sebi isprobati od koje se hrane osje\u0107ate dobro. Neki ljudi <strong>te\u017ee probavljaju povr\u0107e, drugima je pak mo\u017eda te\u017ee probaviti masniju hranu<\/strong>. Isprobajte \u0161to vam najvi\u0161e odgovara, slu\u0161ajte svoje tijelo i sigurno \u0107ete prona\u0107i namirnice koje su idealne za vas i va\u0161u probavu prije tr\u010danja. <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<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o prehrani prije treninga, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\/\"><strong>\u0160to jesti prije i poslije treninga za postizanje maksimalnih rezultata.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg\" alt=\"\u0160to biste trebali jesti prije tr\u010danja?\" class=\"wp-image-429682\" width=\"843\" height=\"562\" title=\"\u0160to biste trebali jesti prije tr\u010danja?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Nemojte unositi ni previ\u0161e ni premalo teku\u0107ine<\/h3>\n\n\n\n<p><strong>Optimalna hidratacija<\/strong> organizma klju\u010dna je za njegovu u\u010dinkovitost. Osim toga, ona mo\u017ee sprije\u010diti i nastanak bolova u trbuhu tijekom tr\u010danja. Kao \u0161to smo ve\u0107 spomenuli, pun \u017eeludac mo\u017ee vr\u0161iti pritisak na dijafragmu, a <strong>kruljenje u \u017eelucu<\/strong> op\u0107enito nije ugodno. Izbjegavajte i slatka pi\u0107a jer se pokazalo da ona tako\u0111er pogor\u0161avaju bolove u trbuhu. Ako se pripremate za neke du\u017ee vje\u017ebe i morate popiti <a href=\"https:\/\/gymbeam.hr\/jonske-napitke\"><strong>izotoni\u010dni napitak<\/strong><\/a>, pripazite na koli\u010dinu. <strong>Pijte ga u manjim koli\u010dinama<\/strong> umjesto cijele boce odjednom. <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<p>Tako\u0111er <strong>ne ograni\u010davajte unos vode<\/strong>. Nedostatak vode mo\u017ee negativno utjecati na va\u0161u cirkulaciju krvi zbog smanjenog volumena krvi, \u0161to tako\u0111er pove\u0107ava rizik od pojave probadaju\u0107ih bolova u bo\u010dnoj strani trbuha pa je preporu\u010dljivo konzumirati optimalnu koli\u010dinu vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o optimalnom unosu teku\u0107ine i hidrataciji organizma, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje<\/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<h3 class=\"wp-block-heading\">3. Zagrijte se prije tr\u010danja<\/h3>\n\n\n\n<p>Zagrijavanje je vrlo va\u017eno da biste potaknuli <strong>optimalan protok krvi u tijelu<\/strong>, \u0161to \u0107e pomo\u0107i u prokrvljenosti dijafragme i drugih dijelova tijela. Za zagrijavanje mo\u017eete raditi vje\u017ebe kao \u0161to su <strong>ABC vje\u017ebe, <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/\"><strong>preskakanje u\u017eeta<\/strong><\/a><strong>, sporo tr\u010danje, vo\u017enja sobnog bicikla, skokovi s razno\u017eenjem i odru\u010denjem<\/strong> i druge sli\u010dne aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati ne\u0161to vi\u0161e o va\u017enosti zagrijavanja prije vje\u017ebanja, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\"><strong>Zagrijavanje, istezanje i hla\u0111enje \u2013 jesu li doista va\u017eni?<\/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. Postupno ubrzavajte tempo tr\u010danja<\/h3>\n\n\n\n<p>Nema smisla izletjeti van i odmah krenuti tr\u010dati najve\u0107om mogu\u0107om brzinom. S takvim tempom mogli biste se vrlo brzo <strong>onesvijestiti<\/strong>, a jedan od razloga mogli bi biti i tupi bolovi u trbuhu. U po\u010detku bi posebice trebali pripaziti na izmjenjivanje tr\u010danja i hodanja, a nemojte pretjerivati \u010dak i ako ste ve\u0107 dobro uvje\u017ebani. Najbolje bi bilo da <strong>prvi kilometar tr\u010dite sporije<\/strong>, a zatim postupno ubrzavate tempo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako mo\u017eete postati br\u017ei i bolji u tr\u010danju, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\"><strong>Je li tr\u010danje dosadno? Otkrivamo vam kako vam se mo\u017ee svidjeti i kako ga kontinuirano pobolj\u0161avati.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"\u0160to uzrokuje probadaju\u0107u bol u trbuhu tijekom tr\u010danja i \u0161to je to zapravo?\" class=\"wp-image-429698\" width=\"843\" height=\"562\" title=\"\u0160to uzrokuje probadaju\u0107u bol u trbuhu tijekom tr\u010danja i \u0161to je to zapravo?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Usredoto\u010dite se na disanje<\/h3>\n\n\n\n<p>Mnogi trka\u010di lo\u0161e di\u0161u i onda se pitaju za\u0161to osje\u0107aju gr\u010deve u trbuhu tijekom tr\u010danja. Za tr\u010danje je klju\u010dna <strong>pravilna tehnika disanja<\/strong>. Iznimno je va\u017eno nau\u010diti kako disati duboko iz trbuha uz pravilno uklju\u010divanje dijafragme. Na ovaj na\u010din u tijelo ulazi puno vi\u0161e kisika nego kada di\u0161ete<strong> plitko i povr\u0161no<\/strong>. Ako vam je to te\u0161ko prilikom tr\u010danja, najprije vje\u017ebajte pravilnu tehniku disanja kod ku\u0107e u opu\u0161tenom okru\u017eenju. Jednom kada nau\u010dite pravilno disati u stanju mirovanja, bit \u0107e vam mnogo <strong>lak\u0161e pravilno disati dok vje\u017ebate.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u0161to vi\u0161e o tome kako pravilno disati tijekom tr\u010danja mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/\"><strong>Kako pravilno disati dok tr\u010dite i vje\u017ebate i za\u0161to je to toliko va\u017eno?<\/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. Oja\u010dajte svoje tijelo<\/h3>\n\n\n\n<p>Sna\u017eno tijelo preduvjet je za dobre performanse \u010dak i izvan teretane, a tr\u010danje nije iznimka. Osim toga, sna\u017eno tijelo <strong>poma\u017ee oja\u010dati va\u0161 <em>core<\/em>, odnosno duboki stabilizacijski sustav<\/strong> koji pobolj\u0161ava cjelokupno dr\u017eanje, \u0161to donekle mo\u017ee sprije\u010diti i bolove u trbuhu tijekom treninga. Stoga je <strong>idealno uklju\u010diti sveobuhvatan trening snage cijelog tijela barem 2 \u2013 3 puta tjedno<\/strong>. Dakle, ako ste trka\u010d, to ne zna\u010di da biste trebali zanemariti trening snage, upravo suprotno \u2013 to je jo\u0161 jedna vrsta pomo\u0107i za <strong>br\u017ee i dulje tr\u010danje.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li u\u010dinkovito vje\u017ebati i oja\u010dati cijelo tijelo? Onda ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\"><strong>Kako napraviti kvalitetan plan vje\u017ebanja u teretani?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koje su prednosti treninga s utezima za va\u0161e zglobove, onda ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/\"><strong>O\u0161te\u0107uje li tr\u010danje va\u0161a koljena i ostale zglobove?<\/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\">7. Odaberite ispravnu odje\u0107u<\/h3>\n\n\n\n<p>Ovo se posebno odnosi na \u017eene koje vole nositi <strong>usku odje\u0107u<\/strong>. \u017delite li za tr\u010danje obu\u0107i kratke hla\u010de ili tajice koje ste nosili dok ste bili nekoliko kilograma lak\u0161i, a puno su u\u017ee nego \u0161to biste \u017eeljeli, radije ih ostavite u ormaru i obucite ne\u0161to udobnije. Tajice koje su preuske u podru\u010dju trbuha mogu ote\u017eati disanje iz trbuha pa \u0107ete biti prisiljeni disati plitko i povr\u0161no, \u0161to opet <strong>mo\u017ee dovesti do bolova u trbuhu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sva odje\u0107a treba to\u010dno pristajati va\u0161em tijelu. Ako vam je potrebna nova odje\u0107a za vje\u017ebanje, preporu\u010dujemo da pogledate <a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\"><strong>na\u0161u novu kolekciju<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako sve odje\u0107a <strong>mo\u017ee utjecati na va\u0161e sportske performanse<\/strong>, svakako pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-los-odabir-odjece-moze-utjecati-na-vase-zdravlje-i-na-sto-treba-pripaziti\/\"><strong>Kako lo\u0161 odabir odje\u0107e mo\u017ee utjecati na va\u0161e zdravlje i na \u0161to treba pripaziti?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"Prva pomo\u0107 za probadaju\u0107e bolove u trbuhu tijekom tr\u010danja\" class=\"wp-image-429713\" width=\"843\" height=\"562\" title=\"Prva pomo\u0107 za probadaju\u0107e bolove u trbuhu tijekom tr\u010danja\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prva_pomoc_za_probadanje_u_trbuhu_tijekom_trcanja\"><\/span>Prva pomo\u0107 za probadanje u trbuhu tijekom tr\u010danja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekad ste u\u010dinili sve \u0161to ste mogli, no ipak osje\u0107ate bolove u trbuhu tijekom tr\u010danja. Mo\u017eda je jednostavno takav dan. U ovom slu\u010daju, dobro je znati <strong>\u201eprvu pomo\u0107\u201d prilikom bolova u trbuhu tijekom tr\u010danja:<\/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>Odaberite tempo tr\u010danja.<\/li>\n\n\n\n<li>Prebacite se na hodanje.<\/li>\n\n\n\n<li>Stanite.<\/li>\n\n\n\n<li>Polako pritisnite dlan na mjesto na kojem osje\u0107ate probadanje.<\/li>\n\n\n\n<li>Istezanje u stranu tako\u0111er mo\u017ee pomo\u0107i (ako osjetite probadanje s lijeve strane trbuha, podignite lijevu ruku iznad glave i nagnite se udesno, u\u010dinite suprotno ako osjetite probadanje s desne strane).<\/li>\n\n\n\n<li>Sagnite se i di\u0161ite duboko, fokusiraju\u0107i se na duboko disanje iz dijafragme.<\/li>\n\n\n\n<li>Kada bol nestane, poku\u0161ajte ponovno tr\u010dati sporim tempom. <span style=\"color: #ff6600\">[2] [5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju drugi savjeti za sprje\u010davanje bolova u trbuhu tijekom tr\u010danja, ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/\"><strong>\u0160to ne smijete raditi prije tr\u010danja? 10 pogre\u0161aka s kojima se susreo svaki trka\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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probadanje u trbuhu tijekom tr\u010danja mo\u017eete do neke mjere sprije\u010diti ako se pravilno hranite i unosite dovoljno teku\u0107ine, tr\u010dite razumnim tempom i ne ubrzavate previ\u0161e odmah od samog po\u010detka. Me\u0111utim, ponekad mo\u017eete u\u010diniti sve kako treba i svejedno osjetiti probadaju\u0107e bolove u trbuhu. U tom slu\u010daju samo trebate <strong>usporiti<\/strong>, stati i pravilno se istegnuti i disati. Nakon toga mo\u017eete se dalje vratiti tr\u010danju. Ako ponekad osjetite probadanje u trbuhu tijekom tr\u010danja, ne brinite, to se doga\u0111a i iskusnim trka\u010dima. Sljede\u0107a utrka sigurno \u0107e biti bolja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznajete li nekoga tko se redovito \u017eali na bolove u trbuhu tijekom tr\u010danja? Podijelite na\u0161 \u010dlanak s njima kako bi nau\u010dili \u0161to im sve mo\u017ee pomo\u0107i.<\/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.hr\/jonske-napitke\" 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.hr\/poboljsanje-performansi\" 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>Iznenadna, probadaju\u0107a bol u bo\u010dnoj strani trbuha mo\u017ee tr\u010danje u\u010diniti pravom mukom. Tada ste jednostavno prisiljeni usporiti ili potpuno stati, a to vam usporava ukupno vrijeme tr\u010danja. U ovom \u0107emo \u010dlanku otkriti \u0161to uzrokuje bolove u trbuhu tijekom tr\u010danja i kako smanjiti rizik od njihovog nastanka.<\/p>\n","protected":false},"author":100,"featured_media":429757,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6260,7478,6452,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-477724","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trcanje-hr","9":"tag-trening-hr","10":"tag-vjezbe-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>Za\u0161to tijekom tr\u010danja osje\u0107ate bolove u bo\u010dnoj strani trbuha i kako ih se rije\u0161iti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to uzrokuje probadanje u bo\u010dnoj strani trbuha tijekom tr\u010danja i kako ga se rije\u0161iti? 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