{"id":495341,"date":"2023-09-19T11:46:40","date_gmt":"2023-09-19T09:46:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=495341"},"modified":"2023-09-19T11:47:57","modified_gmt":"2023-09-19T09:47:57","slug":"10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/","title":{"rendered":"Kako telovaditi z bole\u010dino v kolenu? 7 primernih \u0161portnih aktivnosti"},"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\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#Zakaj_telovaditi_z_bolecino_v_kolenu\" title=\"Zakaj telovaditi z bole\u010dino v kolenu?\">Zakaj telovaditi z bole\u010dino v kolenu?<\/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\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#7_vrst_primernih_sportnih_dejavnosti\" title=\"7 vrst primernih \u0161portnih dejavnosti\">7 vrst primernih \u0161portnih dejavnosti<\/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\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#1_Plavanje\" title=\"1. Plavanje\">1. Plavanje<\/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\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#2_Hoja_s_pohodniskimi_palicami_ali_brez_njih\" title=\"2. Hoja s pohodni\u0161kimi palicami ali brez njih\">2. Hoja s pohodni\u0161kimi palicami ali brez njih<\/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\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#3_Kolesarjenje_ali_uporaba_stacionarnega_kolesa\" title=\"3. Kolesarjenje ali uporaba stacionarnega kolesa\">3. Kolesarjenje ali uporaba stacionarnega kolesa<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#4_Joga_ali_pilates\" title=\"4. Joga ali pilates\">4. Joga ali pilates<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#5_Masazne_vaje\" title=\"5. Masa\u017ene vaje\">5. Masa\u017ene vaje<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#6_Vaje_za_raztezanje_in_sproscanje\" title=\"6. Vaje za raztezanje in spro\u0161\u010danje\">6. Vaje za raztezanje in spro\u0161\u010danje<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#7_Vaje_za_rehabilitacijo\" title=\"7. Vaje za rehabilitacijo\">7. Vaje za rehabilitacijo<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#Neprimerne_sportne_dejavnosti\" title=\"Neprimerne \u0161portne dejavnosti\">Neprimerne \u0161portne dejavnosti<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#Vprasanja_povezana_z_misicno-skeletnim_sistemom_smo_obravnavali_tudi_v_drugih_clankih\" title=\"Vpra\u0161anja, povezana z mi\u0161i\u010dno-skeletnim sistemom, smo obravnavali tudi v drugih \u010dlankih:\">Vpra\u0161anja, povezana z mi\u0161i\u010dno-skeletnim sistemom, smo obravnavali tudi v drugih \u010dlankih:<\/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.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Z bole\u010dinami v kolenih se na neki to\u010dki v \u017eivljenju sre\u010da skoraj vsakdo. Res ni prijetno, ko <strong>nenadoma ne morete ve\u010d v celoti u\u017eivati v \u0161portu<\/strong> in tudi obi\u010dajni vsakodnevni gibi postanejo problemati\u010dni. Kljub temu pa \u0161e vedno obstaja veliko na\u010dinov, kako ostati telesno aktiven. Klju\u010d je v <strong>izbiri posebnih vrst vaj, ki ne obremenjujejo kolen v tolik\u0161ni meri<\/strong>. \u010ce se tega vpra\u0161anja lotite pravilno, lahko te dejavnosti celo pomagajo pri ponovni vzpostavitvi normalne gibljivosti in delovanja sklepov.<\/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=\"Zakaj_telovaditi_z_bolecino_v_kolenu\"><\/span>Zakaj telovaditi z bole\u010dino v kolenu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste takoj pomislili, da je ob bole\u010dinah v kolenih bolje, da jih pustite po\u010divati. To velja za akutno bole\u010dino, ki jo povzro\u010di po\u0161kodba, pri kroni\u010dni (dolgotrajni) bole\u010dini v kolenu pa lahko <strong>zmanj\u0161ana aktivnost povzro\u010di togost in zmanj\u0161ano gibljivost<\/strong>. Nasprotno pa lahko z ustreznimi vajami, ki jih priporo\u010da fizioterapevt, okrepimo mi\u0161ice, kite, vezi in druge podporne strukture okoli kolena. Poleg tega se med gibanjem nama\u017eejo s sinovialno teko\u010dino, ki zmanj\u0161a trenje med sklepnimi povr\u0161inami. To je klju\u010dnega pomena za ohranjanje zdravja hrustanca. Na koncu vam lahko ustrezno gibanje pomaga, da si <strong>postopoma povrnete mo\u010d in gibljivost kolena<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je za splo\u0161no telesno in du\u0161evno po\u010dutje <strong>pomembno, da se redno ukvarjate s telesno dejavnostjo, in sicer vsaj 150 minut na teden<\/strong>. Vendar to ne pomeni, da morate v telovadnici dve uri zapored dvigovati ute\u017ei. Tudi sprehod, kratka vo\u017enja s kolesom ali raztezanje \u0161tejejo. Zato je klju\u010dnega pomena, da vsakdo najde dejavnost, ki mu ustreza. <span class=\"tadv-color\" 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<ul class=\"wp-block-list\">\n<li>\u010ce vas zanimajo najpogostej\u0161i vzroki za bole\u010dine v kolenih in pokanje, boste ve\u010d informacij na\u0161li v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/\" class=\"ek-link\"><strong>Pokanje in bole\u010dine v kolenu: Pogosti vzroki in primerne vaje<\/strong><\/a><\/li>\n\n\n\n<li>V tem \u010dlanku smo se \u0161e bolj poglobili v vpra\u0161anje pokanja v sklepih: <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/\" class=\"ek-link\"><strong>Pokanje v sklepih: Pogost pojav ali opozorilni znak<\/strong><\/a>?<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg\" alt=\"Vadba z bole\u010dimi koleni\" class=\"wp-image-491642\" title=\"Vadba z bole\u010dimi koleni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_3867-2048x1365.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=\"7_vrst_primernih_sportnih_dejavnosti\"><\/span>7 vrst primernih \u0161portnih dejavnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate dolgotrajne te\u017eave s koleni, se <strong>pred \u0161portnim udejstvovanjem vedno posvetujte z zdravnikom ali fizioterapevtom<\/strong>. Ti vam lahko na podlagi diagnoze gibanja in celovite ocene va\u0161e te\u017eave zagotovijo najbolj\u0161e nasvete. Svetovali vam bodo, kaj je za vas primerno in \u010demu se morate izogibati. \u017delje in potrebe se pri vsakem \u010dloveku razlikujejo in vedno so odvisne od va\u0161e individualne situacije. \u010ce poskusite katero od spodaj navedenih vrst gibalnih dejavnosti in ob\u010dutno pove\u010date nelagodje, razmislite o zmanj\u0161anju intenzivnosti, obsega gibanja ali ponovitev. \u010ce se poslab\u0161anje bole\u010dine nadaljuje, je bolje, da prenehate in poskusite kaj drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z novo \u0161portno dejavnostjo za\u010dnite po\u010dasi. Pred za\u010detkom vadbe se vedno ogrejte in rahlo raztegnite. <strong>Postopoma pove\u010dujte trajanje, intenzivnost ali \u0161tevilo ponovitev glede na to, kako se odzovejo va\u0161a kolena<\/strong>. To lahko za va\u0161e telo pomeni novo vrsto obremenitve, na katero se mora prilagoditi. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg ustrezne vadbe lahko kolena podprete tudi z dodatki za sklepe. Za pomo\u010d pri izbiri visokokakovostnega dodatka si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\" class=\"ek-link\"><strong>Kako izbrati najbolj\u0161e prehransko dopolnilo za sklepe<\/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=\"5358,6415,8059,36322,62371,64375\" ><\/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=\"1_Plavanje\"><\/span>1. Plavanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plavanje je idealna kardio dejavnost, ki jo lahko obi\u010dajno izvajate tudi s te\u017eavami s koleni. Ker vas <strong>voda podpira, so sklepi manj obremenjeni kot pri dejavnostih, kot je tek<\/strong>. Poleg tega boste pri tem izbolj\u0161ali obseg gibanja v sklepih in gibljivost. Z vsakim potegom premagujete tudi upor vode, kar vodi v splo\u0161no krepitev telesa. Dodatna prednost plavanja je raztezanje prsnih mi\u0161ic, ki so lahko pogosto skraj\u0161ane, in delovanje oslabljenih mi\u0161ic med lopaticami. To lahko prispeva k bolj\u0161i dr\u017ei. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg obi\u010dajnega plavanja se lahko preizkusite tudi v razli\u010dnih vodnih vadbah, kot sta vodna aerobika ali vadba za mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u0161e vedno niste prepri\u010dani, ali bi se odlo\u010dili za plavanje, vas bo morda prepri\u010dal \u010dlanek &#8220;<a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" class=\"ek-link\"><strong>8 koristi plavanja, zaradi katerih boste \u0161e danes \u0161li v bazen<\/strong><\/a>&#8220;.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg\" alt=\"Bole\u010dina v kolenih in plavanje\" class=\"wp-image-491660\" title=\"Bole\u010dina v kolenih in plavanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-622003802-2048x1365.jpg 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=\"2_Hoja_s_pohodniskimi_palicami_ali_brez_njih\"><\/span>2. Hoja s pohodni\u0161kimi palicami ali brez njih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redna hoja je najbolj <strong>naravna aktivnost<\/strong> za na\u0161e telo. Ne obremenjuje toliko mi\u0161i\u010dno-skeletnega sistema, vendar u\u010dinkovito premika sklepe in jih <strong>ma\u017ee s sinovialno teko\u010dino<\/strong>. Poleg mazanja sklepov ta teko\u010dina neguje tudi hrustanec, ki nima lastne preskrbe s krvjo. Zato ga hranilne snovi dose\u017eejo predvsem med gibanjem. Zato je pomembno, da ostanemo aktivni, tudi \u010de na\u0161a kolena ne delujejo ve\u010d tako dobro kot neko\u010d. <span class=\"tadv-color\" 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<p>Kadar se odpravljate na dalj\u0161a pohodni\u0161ka potovanja, je vedno dobro imeti s seboj <strong>pohodni\u0161ke palice ali palice za nordijsko hojo<\/strong>. Z njimi med hojo vklju\u010dite mi\u0161ice zgornjega dela telesa. S tem se zmanj\u0161a obremenitev kolen in kolkov, verjetno pa se pove\u010da tudi hitrost. Hojo s palicami, zlasti nordijsko hojo, ortopedi pogosto priporo\u010dajo posameznikom z osteoporozo, artritisom ali drugimi mi\u0161i\u010dno-skeletnimi obolenji, zlasti povezanimi s sklepi.<\/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, kak\u0161ne koristi vam lahko prinese pohodni\u0161tvo, preberite \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" class=\"ek-link\"><strong>Dobro du\u0161evno po\u010dutje, zmanj\u0161anje telesne te\u017ee in bolj\u0161i spanec. Katere so \u0161e druge prednosti pohodni\u0161tva na prostem<\/strong><\/a>?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg\" alt=\"Hoja in bole\u010dine v kolenu\" class=\"wp-image-491676\" title=\"Hoja in bole\u010dine v kolenu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-524621933-2048x1365.jpg 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=\"3_Kolesarjenje_ali_uporaba_stacionarnega_kolesa\"><\/span>3. Kolesarjenje ali uporaba stacionarnega kolesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolesarjenje na prostem ali na stacionarnem kolesu je \u0161e ena vzdr\u017eljivostna dejavnost, ki se pogosto priporo\u010da ljudem s problemati\u010dnimi koleni. Podobno kot plavanje in hoja tudi <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\">kolesarjenje<\/a> <strong>ne obremenjuje tako mo\u010dno sklepov<\/strong>. Vo\u017enja s kolesom tudi olaj\u0161a mazanje sklepov ter krepi mi\u0161ice in vezi okoli kolen. To lahko prispeva k izbolj\u0161anju splo\u0161ne funkcionalnosti sklepov. <span class=\"tadv-color\" 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<p>Pri kolesarjenju je najbolje izbrati <strong>dobro utrjene ceste in kolesarske steze<\/strong>. Po drugi strani se izogibajte stezicam in gozdnim cestam, saj lahko velike luknje ali neravne povr\u0161ine poslab\u0161ajo stanje va\u0161ih kolen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V naslednjem \u010dlanku najdete vse priporo\u010dene stvari, ki jih je treba vzeti s seboj na kolesarsko potovanje, in nasvete za varno vo\u017enjo: <a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-varno-uzivate-v-kolesarjenju-7-nasvetov-za-zacetnike-in-napredne-kolesarje\/\" class=\"ek-link\"><strong>Kako lahko varno u\u017eivate v kolesarjenju? 7 nasvetov za za\u010detnike in napredne kolesarje<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image.png\" alt=\"Kolesarjenje in bole\u010dine v kolenu\" class=\"wp-image-491692\" title=\"Kolesarjenje in bole\u010dine v kolenu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Joga_ali_pilates\"><\/span>4. Joga ali pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Joga ni le preprosto raztezanje. To je dejavnost, ki se <strong>osredoto\u010da na obseg gibanja v sklepih, izbolj\u0161uje gibljivost in telesno dr\u017eo<\/strong>, hkrati pa spro\u0161\u010da in krepi mi\u0161ice. Podobne u\u010dinke ima tudi pilates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi bole\u010din v kolenih morda ne boste mogli izvajati vseh jogijskih polo\u017eajev, zlasti tistih, ki vklju\u010dujejo ekstremno upogibanje kolen. Vendar je joga \u0161e vedno lahko koristna za vas. Za\u010dnete lahko z <strong>ne\u017enej\u0161imi, <a href=\"https:\/\/gymbeam.si\/blog\/9-tipov-joge-in-njene-koristi-za-telesno-in-dusevno-zdravje\/\" class=\"ek-link\">meditativnimi vrstami joge<\/a><\/strong>, kot so Hatha, Iyengar ali Kundalini. Najbolje je, \u010de obiskujete te\u010daj pod vodstvom izku\u0161enega in\u0161truktorja.<span class=\"tadv-color\" 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>\u010ce \u017eelite izvedeti ve\u010d o jogi in njenih koristih za zdravje, preberite \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" class=\"ek-link\"><strong>Joga: klju\u010d do telesnega in du\u0161evnega ravnovesja<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg\" alt=\"Joga in bole\u010dine v kolenu\" class=\"wp-image-491713\" title=\"Joga in bole\u010dine v kolenu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1433041855-2048x1365.jpg 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=\"5_Masazne_vaje\"><\/span>5. Masa\u017ene vaje <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017ea mi\u0161ic nog lahko pomaga sprostiti toge mi\u0161ice, ki prav tako lahko prispevajo k bole\u010dinam v kolenih. To lahko storite sami s <a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-orange-gymbeam.html\" class=\"ek-link\">penastim valjem<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-zoga-flexball-orange-gymbeam.html\" class=\"ek-link\">masa\u017eno \u017eogo<\/a>. Ti pripomo\u010dki so idealni za spro\u0161\u010danje zadnjice, stegen in me\u010d.<\/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><strong>Valj ali \u017eogo<\/strong> polo\u017eite pod mi\u0161ico, ki jo \u017eelite masirati, nato pa jo z lastno te\u017eo ne\u017eno pritisnite in premaknite telo v razli\u010dnih smereh. Intenzivnost masa\u017ee lahko uravnavate tako, da prilagodite mo\u010d pritiska na mi\u0161ico ob orodju.<\/li>\n\n\n\n<li>Uporabite lahko tudi <a href=\"https:\/\/gymbeam.si\/masazna-palica-muscle-gymbeam.html\" class=\"ek-link\"><strong>masa\u017eno palico<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" class=\"ek-link\"><strong>masa\u017eno pi\u0161tolo<\/strong><\/a>. Vendar se pri uporabi masa\u017ene pi\u0161tole osredoto\u010dite le na mi\u0161ice, ki so mehka tkiva, ter se izogibajte kostem in sklepom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Masa\u017ena orodja so idealna tudi za podporo regeneraciji. V \u010dlanku se lahko nau\u010dite, kako jih uporabljati: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji<\/a><\/strong>?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg\" alt=\"Masa\u017ene vaje pri bole\u010dinah v kolenih\" class=\"wp-image-491731\" title=\"Masa\u017ene vaje pri bole\u010dinah v kolenih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/IMG_9246-1-2048x1365.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<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=\"6_Vaje_za_raztezanje_in_sproscanje\"><\/span>6. Vaje za raztezanje in spro\u0161\u010danje <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z razteznimi vajami lahko <strong>pove\u010date pro\u017enost mi\u0161ic<\/strong> in zagotovite, da <strong>ne omejujejo delovanja va\u0161ih kolen<\/strong>. Bole\u010dine v kolenih so lahko posledica skraj\u0161anih mi\u0161ic spredaj (kvadriceps) ali zadaj (hamstringi) stegen. Nekatere od spodnjih vaj lahko vklju\u010dite v svojo vadbeno rutino, saj so na splo\u0161no priporo\u010dljive tudi med rehabilitacijskimi programi. Vendar se je priporo\u010dljivo posvetovati z ortopedom ali fizioterapevtom glede njihove primernosti za vas.<\/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>Pri vseh vajah je pomembno, da v <strong>razteznem polo\u017eaju<\/strong> vztrajate od <strong>20 do 60 sekund<\/strong> in ga ponovite vsaj trikrat.<\/li>\n<\/ul>\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. Raztezanje kvadricepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Z roko potegnite stopalo navzgor proti zadnjici (ali kolikor vam koleno dopu\u0161\u010da). Med izvajanjem vaje posku\u0161ajte ohraniti kolena blizu skupaj. Noga, na kateri stojite, je lahko rahlo pokr\u010dena.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Nadzorovano dihajte in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 20 sekund. Nato zamenjajte noge. \u010ce imate te\u017eave z ohranjanjem ravnote\u017eja, se lahko oprimete stola ali palice.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: kolena preve\u010d narazen, nagibanje naprej.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1-Protazeni-kvadricepsu.gif\" alt=\"Vaja za raztezanje stegen\" class=\"wp-image-491751\" title=\"Vaja za raztezanje stegen\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Raztezanje stegenskih mi\u0161ic<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite pokon\u010dno, noge so skupaj. Nato z eno nogo naredite majhen korak naprej, nagnite se naprej, hrbet pa naj bo raven, dvignite prste sprednje noge in jo poskusite dose\u010di z rokami. Sprednja noga je iztegnjena, zadnja pa rahlo pokr\u010dena.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Nadzorovano dihajte in posku\u0161ajte v tem polo\u017eaju vztrajati vsaj 20 sekund. Nato zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/2-Protazeni-hamstringu.gif\" alt=\"Raztezanje stegenskih mi\u0161ic\" class=\"wp-image-491767\" title=\"Raztezanje stegenskih mi\u0161ic\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Raztezanje stegenskih mi\u0161ic le\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: S hrbtom se ule\u017eite na <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" class=\"ek-link\">podlogo<\/a>, dvignite nogo, jo rahlo pokr\u010dite in jo z rokami pribli\u017eajte za nekaj centimetrov k prsnemu ko\u0161u.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z vsakim izdihom poskusite nogo pribli\u017eati. Tako vztrajajte vsaj 20 sekund. Nato zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, dvigovanje spodnjega dela hrbta z blazine.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/3-Protazeni-hamstringu-stretch.gif\" alt=\"Raztezanje stegenskih mi\u0161ic le\u017ee\" class=\"wp-image-491784\" title=\"Raztezanje stegenskih mi\u0161ic le\u017ee\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Raztezanje me\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Stojite obrnjeni proti steni ali stojalu z drogom (pribli\u017eno v vi\u0161ini ramen). Z eno nogo naredite korak naprej in jo rahlo pokr\u010dite v kolenu, zadnja noga pa naj bo iztegnjena. Nato se rahlo nagnite naprej, iztegnite roke in se z dlanmi oprite na steno ali pa primite palico. Stopala naj bodo ravno na tleh.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Dihajte nadzorovano in se osredoto\u010dite na raztezanje teleta zadnje noge. V tem polo\u017eaju vztrajajte vsaj 20 sekund, nato pa zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/4-Protazeni-lytka.gif\" alt=\"Raztezanje me\u010d\" class=\"wp-image-491800\" title=\"Raztezanje me\u010d\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vaje_za_rehabilitacijo\"><\/span>7. Vaje za rehabilitacijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te vaje so idealne za <strong>krepitev mi\u0161ic spodnjih okon\u010din in kolenskih vezi<\/strong> (sprednje ali zadnje kri\u017ene vezi). Te vezi so klju\u010dne za pro\u017enost in stabilnost celotnega kolena, zato je pomembno, da so mo\u010dne in pro\u017ene.<\/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. Dvigovanje nog sede<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-mint-beastpink.html\">podlogo<\/a>, noge naj bodo iztegnjene, hrbet vzravnan. Roke polo\u017eite za telo, da se podprete.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Ob izdihu nadzorovano in po\u010dasi dvignite eno iztegnjeno nogo za nekaj centimetrov od podlage. V tem polo\u017eaju vztrajajte 1-2 sekundi, nato nogo spustite nazaj na tla in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte nogi.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/5-Zvedani-natazenej-nohy-v-sede.gif\" alt=\"Vaja za krepitev kolena\" class=\"wp-image-491818\" title=\"Vaja za krepitev kolena\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Izravnava noge z valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Sedite na blazino z ravnim hrbtom in se podprite z rokami za telesom. Pokr\u010dite eno nogo in pod koleno druge noge namestite <a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\">penasti valj<\/a> z gladko povr\u0161ino.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Ob izdihu po\u010dasi in nadzorovano iztegnite nogo, ki po\u010diva na penastem valju. V tem polo\u017eaju vztrajajte 1-2 sekundi. Nato jo vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/6-Narovnani-nohy.gif\" alt=\"Vaja za krepitev kolena s penastim valjem\" class=\"wp-image-491834\" title=\"Vaja za krepitev kolena s penastim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Glutealni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Lezite na na hrbet, roke so ob telesu, dlani so na tleh. Pokr\u010dite kolena in jih pribli\u017eajte bokom, stopala pa naj bodo na tleh.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Z aktiviranjem glutealnih in zadnjih stegenskih mi\u0161ic dvignite medenico navzgor. V zgornjem polo\u017eaju se osredoto\u010dite na kr\u010denje glutealnih mi\u0161ic. V tem polo\u017eaju vztrajajte sekundo ali dve, nato pa medenico nadzorovano spustite navzdol. Nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nezadostna aktivacija glutealnih mi\u0161ic, pretirano upogibanje hrbta, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/07-Bridge.gif\" alt=\"Kako okrepiti kolena?\" class=\"wp-image-491850\" title=\"Kako okrepiti kolena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Stranski dvig noge le\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na boku, spodnja roka podpira glavo, zgornja roka je pokr\u010dena, dlan pa polo\u017eena na tla. Spodnjo nogo pokr\u010dite v kolenu, zgornja noga naj bo iztegnjena.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Ob izdihu dvignite zgornjo iztegnjeno nogo navzgor (vsaj 30 cm nad tlemi) in jo nato nadzorovano spustite navzdol. Takoj nadaljujte z naslednjo ponovitvijo. Po kon\u010dani seriji zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/8-Zvedani-natazenej-nohy-na-boku.gif\" alt=\"Kako okrepiti stransko stran kolena?\" class=\"wp-image-491868\" title=\"Kako okrepiti stransko stran kolena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Leg press z vadbenim trakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite s hrbtom na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-gymbeam.html\">podlogi<\/a>. Nato pokr\u010dite eno nogo in koleno pribli\u017eajte prsnemu ko\u0161u. Vzemite dolg <a href=\"https:\/\/gymbeam.si\/trak-za-krepitev-misic-cross-band-level-2-gymbeam.html\">vadbeni trak<\/a>, ga primite z rokama na nasprotnih koncih in srednji del zataknite okoli stopala upognjene noge.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Ob izdihu potisnite stopalo proti vadbenemu traku in iztegnite nogo. Nato jo vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Po opravljeni celotni seriji zamenjajte noge.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/9-Leg-press-s-gumou.gif\" alt=\"Kako narediti pritisk na noge z vadbenim trakom?\" class=\"wp-image-491885\" title=\"Kako narediti pritisk na noge z vadbenim trakom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Dvig me\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj<\/strong>: Postavite se naravnost, roke polo\u017eite na boke.<\/li>\n\n\n\n<li><strong>Izvedba<\/strong>: Ko pete dvignete od tal in te\u017eo telesa prenesete na prste na nogah, izdihnite. Nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake<\/strong>: Omejen obseg gibanja, nenadzorovano gibanje.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/10-Calf-raise.gif\" alt=\"Kako izvajati vajo dvig me\u010d?\" class=\"wp-image-491901\" title=\"Kako izvajati vajo dvig me\u010d?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Neprimerne_sportne_dejavnosti\"><\/span>Neprimerne \u0161portne dejavnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri te\u017eavah s koleni so <strong>nekatere \u0161portne dejavnosti neprimerne<\/strong>. Zaradi njih se lahko poslab\u0161ajo bole\u010dine in drugi simptomi. Tako kot pri primernih vajah je tudi tu vedno treba upo\u0161tevati individualne premisleke in priporo\u010dila zdravnika. Kljub temu so za nekatere ljudi s te\u017eavami s koleni lahko primerne tudi te vrste \u0161portov. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To pomeni <strong>vaje z velikim vplivom na sklepe<\/strong> (dejavnosti z velikim vplivom).<\/li>\n\n\n\n<li>Sem spadajo dejavnosti, kot so vaje za skoke, po\u010depi, poskoki, smu\u010danje, deskanje na snegu, tek, CrossFit, <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\">preskakovanje kolebnice<\/a>, nogomet, ko\u0161arka, tenis in drugi ekipni \u0161porti.<\/li>\n\n\n\n<li>\u010ce pa nimate akutnih te\u017eav s koleni, je morda dovolj, da kolena med temi dejavnostmi podprete z <a href=\"https:\/\/gymbeam.si\/neoprenska-opornica-za-koleno-conquer-gymbeam.html\">opornico<\/a> za kolena ali jih prelepite s <a href=\"https:\/\/gymbeam.si\/kinezioloski-trakovi-k-tape-orange-gymbeam.html\">trakom<\/a> (po mo\u017enosti s strani strokovnjaka).<\/li>\n\n\n\n<li>Po drugi strani pa bodo za<strong> ljudi z zdravimi koleni te dejavnosti zelo koristne<\/strong>. \u010ce jih izvajate v zmernih koli\u010dinah, so odli\u010dna preventiva pred te\u017eavami, povezanimi s sklepi. Pomagajo krepiti mi\u0161ice, vezi in druge podporne strukture sklepov. Poleg tega podpirajo gostoto kosti, lubrikacijo sklepov in delovanje hrustanca. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/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>\u010ce \u017eelite izvedeti ve\u010d o vplivu teka na zdravje sklepov, si lahko preberete \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/\"><strong>Ali tek \u0161koduje kolenom in drugim sklepom?<\/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=\"Vprasanja_povezana_z_misicno-skeletnim_sistemom_smo_obravnavali_tudi_v_drugih_clankih\"><\/span>Vpra\u0161anja, povezana z mi\u0161i\u010dno-skeletnim sistemom, smo obravnavali tudi v drugih \u010dlankih:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imate bole\u010dine v hrbtu? V \u010dlanku boste na\u0161li odgovor na vpra\u0161anje, kaj je najpogostej\u0161i vzrok za to in kako se z njo spopasti: <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\"><strong>Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itve, kako se jih znebiti<\/strong><\/a><\/li>\n\n\n\n<li>O tem, kaj lahko povzro\u010di bole\u010dine v komolcu, si lahko preberete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/\"><strong>Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako se ju znebiti?<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti, kako ravnati pri po\u0161kodbah mi\u0161ic, preberite \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\"><strong>Kaj storiti z nategnjeno ali raztrgano mi\u0161ico in kako lo\u010diti ta dva pojava?<\/strong><\/a><\/li>\n<\/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\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portnih dejavnosti vsekakor ne smete izpustiti iz svojega \u017eivljenja, tudi ko za\u010dnete imeti te\u017eave s koleni. Namesto tega se raje <strong>osredoto\u010dite na primerne vrste vaj, ki ne koristijo le va\u0161i telesni pripravljenosti, temve\u010d podpirajo tudi gibljivost in splo\u0161no delovanje va\u0161ih kolenskih sklepov<\/strong>. Za kardio vadbo lahko poskusite z dejavnostmi, kot so hoja, plavanje ali kolesarjenje. Joga ali posebne vaje za raztezanje in rehabilitacijo lahko nato pomagajo pri krepitvi in izbolj\u0161anju obsega gibanja v kolenih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in poznate koga, ki ima bole\u010dine v kolenih, ga delite z njim. Morda jim boste pomagali najti primerne \u0161portne dejavnosti.<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/complex-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Joint Supplements\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>Bole\u010dine v kolenu lahko res zmanj\u0161ajo u\u017eitek pri \u0161portu in v vsakdanjem \u017eivljenju. Na sre\u010do obstajajo dejavnosti, pri katerih sklepi niso tako obremenjeni. V \u010dlanku boste na\u0161li tudi posebne vaje, ki bi lahko pomagale obnoviti gibljivost in funkcionalnost va\u0161ih kolen.<\/p>\n","protected":false},"author":129,"featured_media":491639,"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":[119],"tags":[6795,6411,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-495341","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-sklepi","9":"tag-vadba","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako telovaditi z bole\u010dino v kolenu? 7 primernih \u0161portnih aktivnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160porti, ki so primerni in neprimerni za bole\u010dine v kolenih. 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