{"id":503134,"date":"2023-11-07T10:44:56","date_gmt":"2023-11-07T09:44:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=503134"},"modified":"2023-11-07T10:44:56","modified_gmt":"2023-11-07T09:44:56","slug":"vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/","title":{"rendered":"Kako vje\u017ebati s bolovima u koljenima? 7 prikladnih sportskih 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.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#Zasto_vjezbati_s_bolnim_koljenima\" title=\"Za\u0161to vje\u017ebati s bolnim koljenima?\">Za\u0161to vje\u017ebati s bolnim koljenima?<\/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\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#7_vrsta_prikladnih_sportskih_aktivnosti\" title=\"7 vrsta prikladnih sportskih aktivnosti\">7 vrsta prikladnih sportskih aktivnosti<\/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\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#1_Plivanje\" title=\"1. Plivanje\">1. Plivanje<\/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\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#2_Hodanje_sa_stapovima_za_planinarenje_ili_bez_njih\" title=\"2. Hodanje sa \u0161tapovima za planinarenje ili bez njih\">2. Hodanje sa \u0161tapovima za planinarenje ili bez 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.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#3_Voznja_bicikla_ili_koristenje_sobnog_bicikla\" title=\"3. Vo\u017enja bicikla ili kori\u0161tenje sobnog bicikla\">3. Vo\u017enja bicikla ili kori\u0161tenje sobnog bicikla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#4_Joga_ili_pilates\" title=\"4. Joga ili pilates\">4. Joga ili 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.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#5_Vjezbe_s_masazom\" title=\"5. Vje\u017ebe s masa\u017eom\">5. Vje\u017ebe s masa\u017eom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#6_Vjezbe_istezanja_i_opustanja\" title=\"6. Vje\u017ebe istezanja i opu\u0161tanja\">6. Vje\u017ebe istezanja i opu\u0161tanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#7_Rehabilitacijske_vjezbe\" title=\"7. Rehabilitacijske vje\u017ebe\">7. Rehabilitacijske vje\u017ebe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#Neprikladne_sportske_aktivnosti\" title=\"Neprikladne sportske aktivnosti\">Neprikladne sportske aktivnosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#Problemima_vezanima_uz_misicno-kostani_sustav_pozabavili_smo_se_i_u_drugim_clancima\" title=\"Problemima vezanima uz mi\u0161i\u0107no-ko\u0161tani sustav pozabavili smo se i u drugim \u010dlancima:\">Problemima vezanima uz mi\u0161i\u0107no-ko\u0161tani sustav pozabavili smo se i u drugim \u010dlancima:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-koje-mozete-izvoditi-cak-i-s-bolom-u-koljenu\/#Koji_je_glavni_zakljucak\" title=\"Koji je glavni zaklju\u010dak?\">Koji je glavni zaklju\u010dak?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Skoro svatko se u nekom trenutku svog \u017eivota susre\u0107e s bolovima u koljenima. Zaista nije ugodno kada<strong> odjednom ne mo\u017eete u potpunosti u\u017eivati u sportu,<\/strong> pa \u010dak i povremeni dnevni pokreti postanu problemati\u010dni. Unato\u010d tome, jo\u0161 uvijek postoji mnogo na\u010dina da ostanete fizi\u010dki aktivni. Klju\u010d je u <strong>odabiru specifi\u010dnih vrsta vje\u017ebi koje ne optere\u0107uju previ\u0161e koljena<\/strong>. Ako ovom problemu pristupite na ispravan na\u010din, ove aktivnosti mogu \u010dak pomo\u0107i u ponovnom uspostavljanju normalne pokretljivosti i funkcije zglobova.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vjezbati_s_bolnim_koljenima\"><\/span>Za\u0161to vje\u017ebati s bolnim koljenima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste odmah pomislili da kada vas bole koljena da je bolje da ih pustite da se odmore. To vrijedi za akutnu bol uzrokovanu ozljedom, ali kada je u pitanju kroni\u010dna (dugotrajna) bol u koljenu,<strong> smanjena aktivnost mo\u017ee dovesti do uko\u010denosti i smanjene pokretljivosti. <\/strong>Naprotiv, odgovaraju\u0107e vje\u017ebe koje preporu\u010duje fizioterapeut mogu pomo\u0107i u ja\u010danju mi\u0161i\u0107a, tetiva, ligamenata i drugih potpornih struktura oko koljena. \u0160tovi\u0161e, tijekom kretanja podmazuju se sinovijalnom teku\u0107inom, \u0161to smanjuje trenje izme\u0111u zglobnih povr\u0161ina. To je klju\u010dno za odr\u017eavanje zdravlja hrskavice. Na kraju, odgovaraju\u0107e kretanje mo\u017ee vam pomo\u0107i da <strong>postupno vratite snagu i pokretljivost koljena.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, <strong>va\u017eno je za va\u0161e cjelokupno tjelesno i psihi\u010dko blagostanje da se redovito bavite tjelesnom aktivno\u0161\u0107u, barem 150 minuta tjedno.<\/strong> Me\u0111utim, to ne zna\u010di da morate dizati utege u teretani 2 sata neprekidno. Ra\u010duna se \u010dak i \u0161etnja, kratka vo\u017enja biciklom ili malo istezanja. Zato je klju\u010dno da svatko prona\u0111e aktivnost koja mu odgovara. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako vas zanima koji su naj\u010de\u0161\u0107i uzroci boli i pucketanja u koljenima, vi\u0161e informacija potra\u017eite u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/pucketanje-i-bol-u-koljenima-uobicajeni-uzroci-i-prikladne-vjezbe\/\"><strong>Pucketanje i bol u koljenima: uobi\u010dajeni uzroci i prikladne vje\u017ebe<\/strong><\/a><\/li>\n\n\n\n<li>U sljede\u0107em \u010dlanku jo\u0161 smo se dublje pozabavili problematikom pucketanja zglobova: <a href=\"https:\/\/gymbeam.hr\/blog\/pucketanje-i-bol-u-koljenima-uobicajeni-uzroci-i-prikladne-vjezbe\/\"><strong>Pucketanje i praskanje u zglobovima: \u010dest fenomen ili upozorenje na problem?<\/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=\"Vje\u017ebanje s bolnim koljenima\" class=\"wp-image-491642\" title=\"Vje\u017ebanje s bolnim koljenima\" 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_vrsta_prikladnih_sportskih_aktivnosti\"><\/span>7 vrsta prikladnih sportskih aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako imate dugotrajne probleme s koljenima, uvijek <strong>se posavjetujte s lije\u010dnikom ili fizioterapeutom prije bavljenja bilo kojim sportom.<\/strong> Oni vam mogu pru\u017eiti najbolji savjet na temelju dijagnoze pokreta i sveobuhvatne procjene va\u0161eg problema. Oni \u0107e vas uputiti \u0161to vam odgovara, a \u0161to trebate izbjegavati. Sva\u010dije preferencije i potrebe variraju i uvijek ovise o va\u0161oj individualnoj situaciji. Ako isprobate bilo koju od dolje navedenih vrsta aktivnosti kretanja i osjetite zna\u010dajno pove\u0107anje nelagode, razmislite o smanjenju intenziteta, opsega pokreta ili ponavljanja. Ako poja\u010dana bol potraje, bolje je prestati i probati ne\u0161to drugo.<\/p>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010dnite polako s novom sportskom aktivno\u0161\u0107u. Uvijek se zagrijte i lagano istegnite prije nego \u0161to se upustite u to. <strong>Postupno pove\u0107avajte trajanje, intenzitet ili broj ponavljanja na temelju toga kako reagiraju va\u0161a koljena<\/strong>. Ovo bi moglo uvesti novu vrstu stresa u va\u0161e tijelo na koje se ono mora prilagoditi. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim pravilnog vje\u017ebanja, koljena mo\u017eete podr\u017eati i dodacima za zglobove. Kako biste lak\u0161e odabrali visokokvalitetni dodatak prehrani, svakako pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\"><strong>Kako odabrati najbolji dodatak prehrani za zglobove?<\/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:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Plivanje\"><\/span>1. Plivanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plivanje je idealna kardio aktivnost koju obi\u010dno mo\u017eete raditi \u010dak i ako imate problema s koljenima. Budu\u0107i da<strong> vas voda podupire, zglobovi se optere\u0107uju manje<\/strong> u usporedbi s aktivnostima poput tr\u010danja. Osim toga, <strong>pritom \u0107ete raditi na rasponu pokreta i fleksibilnosti zglobova.<\/strong> Svakim zaveslajem svladavate i otpor vode, \u0161to dovodi do cjelokupnog ja\u010danja tijela. Plivanje ima dodatnu prednost istezanja prsnih mi\u0161i\u0107a koji se \u010desto mogu skratiti i rada na oslabljenim mi\u0161i\u0107ima izme\u0111u lopatica. To mo\u017ee doprinijeti boljem dr\u017eanju. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:4px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim redovitog plivanja, mo\u017eete isprobati i razne te\u010dajeve u vodi poput vodenog aerobika ili vje\u017ebi snage.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se jo\u0161 uvijek dvoumite trebate li dati priliku plivanju, mo\u017eda \u0107e vas u to uvjeriti \u010dlanak \u201c<a href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\"><strong>8 prednosti plivanja koje \u0107e vas odmah natjerati na bazen<\/strong><\/a>\u201d.<\/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=\"Bol u koljenima i plivanje\" class=\"wp-image-491660\" title=\"Bol u koljenima i plivanje\" 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_Hodanje_sa_stapovima_za_planinarenje_ili_bez_njih\"><\/span>2. Hodanje sa \u0161tapovima za planinarenje ili bez njih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dno hodanje je <strong>najprirodnija aktivnost<\/strong> za na\u0161e tijelo. Ne optere\u0107uje previ\u0161e mi\u0161i\u0107no-ko\u0161tani sustav, ali u\u010dinkovito pokre\u0107e zglobove kako bi ih <strong>podmazala sinovijalnom teku\u0107inom<\/strong>. Osim podmazivanja zglobova, ova teku\u0107ina tako\u0111er hrani hrskavicu koja nema vlastitu opskrbu krvlju. Stoga hranjive tvari primarno dopiru do njih dok se kre\u0107ete. Zato je va\u017eno ostati aktivan, \u010dak i ako nam koljena ne funkcioniraju dobro kao prije. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, kada kre\u0107ete na du\u017ea planinarska putovanja, uvijek je dobra ideja sa sobom<strong> ponijeti \u0161tapove za planinarenje ili nordijsko hodanje.<\/strong> S njima anga\u017eirate mi\u0161i\u0107e gornjeg dijela tijela dok hodate. To smanjuje optere\u0107enje na koljenima i kukovima, a vjerojatno pove\u0107ava i va\u0161u brzinu. Ortopedi \u010desto preporu\u010duju hodanje sa \u0161tapovima, posebno nordijsko hodanje, osobama s osteoporozom, artritisom ili drugim bolestima mi\u0161i\u0107no-ko\u0161tanog sustava, osobito zglobovima.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima koje prednosti vam mo\u017ee donijeti planinarenje, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\"><strong>Psihi\u010dko blagostanje, mr\u0161avljenje i bolji san. Koje su ostale prednosti boravka na otvorenom?<\/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=\"Hodanje i bol u koljenima\" class=\"wp-image-491676\" title=\"Hodanje i bol u koljenima\" 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_Voznja_bicikla_ili_koristenje_sobnog_bicikla\"><\/span>3. Vo\u017enja bicikla ili kori\u0161tenje sobnog bicikla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vo\u017enja bicikla, bilo na otvorenom ili na sobnom biciklu, jo\u0161 je jedna aktivnost izdr\u017eljivosti koja se obi\u010dno preporu\u010duje osobama s problemati\u010dnim koljenima. Sli\u010dno plivanju i hodanju, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" class=\"ek-link\">vo\u017enja bicikla<\/a>&nbsp;<strong>ne optere\u0107uje toliko zglobove<\/strong>. Vo\u017enja bicikla tako\u0111er olak\u0161ava podmazivanje zglobova i ja\u010da mi\u0161i\u0107e i ligamente oko koljena. To mo\u017ee pridonijeti pobolj\u0161anju ukupne funkcije zgloba. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vo\u017enju biciklom najbolje je<strong> birati dobro asfaltirane ceste i biciklisti\u010dke staze.<\/strong> S druge strane, izbjegavajte staze i \u0161umske putove jer velike rupe ili neravne povr\u0161ine potencijalno mogu pogor\u0161ati stanje va\u0161ih koljena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve preporuke za stvari koje biste trebali ponijeti na biciklisti\u010dki izlet i savjete kako se sigurno voziti mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sa-sigurnoscu-uzivati-u-voznji-bicikla-7-savjeta-za-pocetnike-i-iskusne-bicikliste\/\"><strong>Kako na siguran na\u010din u\u017eivati u vo\u017enji bicikla? 7 savjeta za po\u010detnike i napredne bicikliste<\/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=\"Vo\u017enja bicikla i bol u koljenima\" class=\"wp-image-491692\" title=\"Vo\u017enja bicikla i bol u koljenima\" 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_ili_pilates\"><\/span>4. Joga ili pilates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Joga nije samo jednostavno istezanje. To je aktivnost koja se fokusira na <strong>pokretljivost zglobova, pobolj\u0161ava fleksibilnost i dr\u017eanje tijela,<\/strong> dok istovremeno opu\u0161ta i ja\u010da mi\u0161i\u0107e. Pilates tako\u0111er nudi sli\u010dne u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok osje\u0107ate bol u koljenima, mo\u017eda ne\u0107ete mo\u0107i izvoditi sve polo\u017eaje joge, osobito one koji uklju\u010duju ekstremno savijanje koljena. Me\u0111utim, joga vam jo\u0161 uvijek mo\u017ee biti korisna. Mo\u017eete po\u010deti s <strong>nje\u017enijim, meditativnim <a href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/\">vrstama joge<\/a><\/strong> poput Hatha, Iyengar ili Kundalini. U idealnom slu\u010daju, poha\u0111ajte te\u010daj pod vodstvom iskusnog instruktora.<span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[6]<\/span><\/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 saznati vi\u0161e o jogi i njezinim dobrobitima za zdravlje, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\"><strong>Joga: klju\u010d tjelesne i mentalne ravnote\u017ee<\/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 i bol u koljenima\" class=\"wp-image-491713\" title=\"Joga i bol u koljenima\" 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_Vjezbe_s_masazom\"><\/span>5. Vje\u017ebe s masa\u017eom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masiranje mi\u0161i\u0107a nogu mo\u017ee pomo\u0107i u osloba\u0111anju uko\u010denih mi\u0161i\u0107a koji tako\u0111er mogu pridonijeti bolovima u koljenima. To mo\u017eete u\u010diniti sami koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-orange-gymbeam.html\" class=\"ek-link\">pjenasti valjak<\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazna-loptica-flexball-orange-gymbeam.html\" class=\"ek-link\">lopticu za masa\u017eu<\/a>. Ovi su pomagala idealna za opu\u0161tanje gluteusa, bedara i listova.<\/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>Postavite <strong>valjak ili lopticu<\/strong> ispod mi\u0161i\u0107a koji \u017eelite masirati, zatim ga lagano pritisnite vlastitom tjelesnom te\u017einom i pomi\u010dite tijelo u razli\u010ditim smjerovima. Intenzitet masa\u017ee mo\u017eete kontrolirati pode\u0161avanjem pritiska na mi\u0161i\u0107 koji se oslanja na alat.<\/li>\n\n\n\n<li>Sli\u010dno, mo\u017eete koristiti  <a href=\"https:\/\/gymbeam.hr\/stap-za-masazu-muscle-roller-stick-gymbeam.html\" class=\"ek-link\"><strong>\u0161tap za masa\u017eu<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" class=\"ek-link\"><strong>masa\u017eni pi\u0161tolj<\/strong><\/a>. Me\u0111utim, kada koristite masa\u017eni pi\u0161tolj, usredoto\u010dite se samo na mi\u0161i\u0107e koji su meka tkiva, a izbjegavajte kosti i zglobove.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sredstva za masa\u017eu tako\u0111er su idealna za potporu oporavku. O tome kako ih koristiti mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\"><strong>Kako pospje\u0161iti regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i drugih alata?<\/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\/IMG_9246-1-1124x749.jpg\" alt=\"Vje\u017ebe s masa\u017eom kod bolova u koljenima\" class=\"wp-image-491731\" title=\"Vje\u017ebe s masa\u017eom kod bolova u koljenima\" 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_Vjezbe_istezanja_i_opustanja\"><\/span>6. Vje\u017ebe istezanja i opu\u0161tanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebe istezanja mogu pomo\u0107i u <strong>pove\u0107anju fleksibilnosti mi\u0161i\u0107a, osiguravaju\u0107i da ne ograni\u010davaju funkciju va\u0161ih koljena.<\/strong> Problem s bolovima u koljenima mo\u017ee proiza\u0107i iz skra\u0107enih mi\u0161i\u0107a na prednjoj (kvadriceps) ili stra\u017enjoj (tetive) strani va\u0161ih bedara. Neke od dolje navedenih vje\u017ebi mo\u017eete uklju\u010diti u svoju rutinu treninga jer se op\u0107enito preporu\u010duju \u010dak i tijekom rehabilitacijskih programa. Ipak, preporu\u010dljivo je posavjetovati se s ortopedom ili fizioterapeutom o njihovoj prikladnosti 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>Za sve vje\u017ebe va\u017eno je zadr\u017eati <strong>rastegnuti<\/strong> polo\u017eaj <strong>20 do 60 sekundi<\/strong> i ponoviti ga najmanje 3 puta.<\/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. Istezanje kvadricepsa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite uspravno, zatim savijte koljeno jedne noge i rukom povucite stopalo prema gluteusu (ili koliko vam koljeno dopu\u0161ta). Tijekom cijele vje\u017ebe poku\u0161ajte dr\u017eati koljena blizu jedno drugom. Noga na kojoj stojite mo\u017ee biti lagano savijena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite kontrolirano i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 20 sekundi. Zatim promijenite nogu. Ako imate pote\u0161ko\u0107a s odr\u017eavanjem ravnote\u017ee, mo\u017eete se uhvatiti za stolicu ili \u0161ipku za oslonac.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke<\/strong>: Previ\u0161e razmaknuta koljena, naginjanje prema naprijed.<\/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=\"Vje\u017eba za istezanje bedara\" class=\"wp-image-491751\" title=\"Vje\u017eba za istezanje bedara\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Istezanje zadnje lo\u017ee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite uspravno spojenih stopala. Zatim napravite mali korak naprijed jednom nogom, nagnite se naprijed dok su vam le\u0111a ravna, podignite prste prednje noge i poku\u0161ajte je dohvatiti rukama. Prednja noga je ispru\u017eena, a stra\u017enja blago savijena.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite kontrolirano i poku\u0161ajte zadr\u017eati ovaj polo\u017eaj najmanje 20 sekundi. Zatim promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljan raspon pokreta.<\/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=\"Istezanje zadnje lo\u017ee\" class=\"wp-image-491767\" title=\"Istezanje zadnje lo\u017ee\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Istezanje tetive u le\u017ee\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite le\u0111ima na prostirku, podignite nogu, lagano je savijte i rukama je privucite nekoliko centimetara bli\u017ee prsima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Sa svakim izdahom poku\u0161ajte privu\u0107i nogu bli\u017ee. Nastavite na ovaj na\u010din najmanje 20 sekundi. Zatim promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljan raspon pokreta, podizanje donjeg dijela le\u0111a od prostirke.<\/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=\"Istezanje tetive u le\u017ee\u0107em polo\u017eaju\" class=\"wp-image-491784\" title=\"Istezanje tetive u le\u017ee\u0107em polo\u017eaju\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Istezanje listova<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite okrenuti prema zidu ili kavezu za vje\u017ebanje sa \u0161ipkom (otprilike u razini ramena). Napravite korak naprijed s jednom nogom i blago je savijte u koljenu, a stra\u017enju nogu dr\u017eite ispru\u017eenom. Zatim se lagano nagnite naprijed, ispru\u017eite ruke i stavite dlanove na zid ili uhvatite \u0161ipku. Va\u0161a stopala trebaju biti ravno na tlu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite kontrolirano i usredoto\u010dite se na istezanje lista stra\u017enje noge. Zadr\u017eite ovaj polo\u017eaj najmanje 20 sekundi, a zatim promijenite nogu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nedovoljan raspon pokreta.<\/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=\"Istezanje listova\" class=\"wp-image-491800\" title=\"Istezanje listova\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rehabilitacijske_vjezbe\"><\/span>7. Rehabilitacijske vje\u017ebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ove vje\u017ebe idealne su za<strong> ja\u010danje mi\u0161i\u0107a donjih udova i ligamenata koljena<\/strong> (prednji ili stra\u017enji kri\u017eni ligamenti). Ti su ligamenti klju\u010dni za fleksibilnost i stabilnost cijelog koljena, stoga je va\u017eno odr\u017eavati ih \u010dvrstima i fleksibilnima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Podizanje nogu u sjede\u0107em polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-jogu-mint-beastpink.html\" class=\"ek-link\">podlogu<\/a> s ispru\u017eenim nogama i ravnim le\u0111ima. Stavite ruke iza tijela kako biste se poduprli.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Nakon izdisaja kontrolirano i polagano podignite jednu ispru\u017eenu nogu nekoliko centimetara od prostirke. Zadr\u017eite se u ovom polo\u017eaju 1-2 sekunde, zatim spustite nogu natrag na tlo i nastavite sa sljede\u0107im ponavljanjem. Promijenite nogu nakon zavr\u0161etka serije.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirani pokreti.<\/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=\"Vje\u017eba za ja\u010danje koljena\" class=\"wp-image-491818\" title=\"Vje\u017eba za ja\u010danje koljena\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Ispravljanje nogu s valjkom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-stellar-black-strix.html\" class=\"ek-link\">podlogu<\/a> ravnih le\u0111a i stavite ruke iza tijela kako biste se poduprli. Savijte jednu nogu i postavite <a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-crni-gymbeam.html\">pjenasti valjak<\/a> s glatkom povr\u0161inom ispod koljena druge noge.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Nakon izdisaja polako i kontrolirano ispravite nogu oslonjenu na pjenasti valjak. Zadr\u017eite se u ovom polo\u017eaju 1-2 sekunde. Zatim ga vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Promijenite nogu nakon zavr\u0161etka serije.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Nekontrolirani pokreti.<\/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=\"Vje\u017eba za ja\u010danje koljena s pjenastim valjkom\" class=\"wp-image-491834\" title=\"Vje\u017eba za ja\u010danje koljena s pjenastim valjkom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Most<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite na le\u0111a s rukama oslonjenim uz tijelo, dlanovima na tlu. Savijte koljena, privla\u010de\u0107i ih prema kukovima, a stopala dr\u017eite na tlu.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Aktiviranjem glutealnih i stra\u017enjih bedrenih mi\u0161i\u0107a podignite zdjelicu prema gore. U gornjem polo\u017eaju usredoto\u010dite se na kontrakciju glutealnih mi\u0161i\u0107a. Zadr\u017eite se u ovom polo\u017eaju sekundu ili dvije, a zatim kontrolirano spustite zdjelicu prema dolje. Nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010den raspon pokreta, nedovoljna aktivacija glutealnih mi\u0161i\u0107a, pretjerano savijanje le\u0111a, nekontrolirani pokreti.<\/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 oja\u010dati koljena?\" class=\"wp-image-491850\" title=\"Kako oja\u010dati koljena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Podizanje nogu le\u017ee\u0107i na boku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na bok tako da donjom rukom poduprete glavu, a nadlaktica vam je savijena, postavite dlan na tlo. Donju nogu savijte u koljenu, a gornju dr\u017eite ispru\u017eenom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Gornju ispru\u017eenu nogu pri izdisaju podi\u0107i prema gore (najmanje 30 cm od tla), a potom je kontrolirano spustiti prema dolje. Odmah nastavite sa sljede\u0107im ponavljanjem. Promijenite strane nakon zavr\u0161etka serije.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/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 oja\u010dati bo\u010dnu stranu koljena?\" class=\"wp-image-491868\" title=\"Kako oja\u010dati bo\u010dnu stranu koljena?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. No\u017eni potisak s elasti\u010dnom trakom s otporom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite le\u0111ima na <a href=\"https:\/\/gymbeam.hr\/podloga-na-vjezbanje-yoga-mat-gymbeam-black-1.html\" class=\"ek-link\">podlogu<\/a>. Zatim savijte jednu nogu i privucite koljeno prema prsima. Uzmite duga\u010dku  <a href=\"https:\/\/gymbeam.hr\/guma-za-vjezbanje-cross-band-level-2-gymbeam.html\">elasti\u010dnu traku s otporom<\/a>, dr\u017eite je rukama na suprotnim krajevima i zaka\u010dite sredi\u0161nji dio oko stopala savijene noge.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Pri izdisaju gurnite stopalo uz elasti\u010dnu traku s otporom i ispravite nogu. Zatim ga vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem. Promijenite nogu nakon zavr\u0161etka cijele serije.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/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 izvesti no\u017eni potisak s elasti\u010dnom trakom s otporom?\" class=\"wp-image-491885\" title=\"Kako izvesti no\u017eni potisak s elasti\u010dnom trakom s otporom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Podizanje listova<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite uspravno s rukama na bokovima.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Izdahnite dok podi\u017eete pete od tla i prebacujete te\u017einu tijela na prste. Zatim se vratite u po\u010detni polo\u017eaj i nastavite sa sljede\u0107im ponavljanjem.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Ograni\u010deni raspon pokreta, nekontrolirani pokreti.<\/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 izvesti podizanje listova?\" class=\"wp-image-491901\" title=\"Kako izvesti podizanje listova?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Neprikladne_sportske_aktivnosti\"><\/span>Neprikladne sportske aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neke sportske aktivnosti su <strong>neprikladne kada se radi o problemima s koljenima.<\/strong> Mogle bi dovesti do pogor\u0161anja boli i drugih simptoma. Kao i kod prikladnih vje\u017ebi, to se uvijek temelji na individualnim razmatranjima i preporukama lije\u010dnika. Me\u0111utim, za neke ljude s problemima s koljenima, \u010dak i ove vrste sportova mogu biti prikladne. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[7]<\/span><\/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 zna\u010di<strong> vje\u017ebe sa sna\u017enim u\u010dinkom na zglobove<\/strong> (aktivnosti sa sna\u017enim u\u010dinkom).<\/li>\n\n\n\n<li>To uklju\u010duje aktivnosti poput vje\u017ebi skakanja, \u010du\u010dnjeva, iskoraka, skijanja, snowboarda, tr\u010danja, CrossFita, <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\">preskakanja u\u017eeta<\/a>, nogometa, ko\u0161arke, tenisa i drugih timskih sportova.<\/li>\n\n\n\n<li>Me\u0111utim, ako nemate akutnih problema s koljenima, mo\u017eda \u0107e biti dovoljno poduprijeti koljena <a href=\"https:\/\/gymbeam.hr\/neoprenske-bandaze-za-koljeno-conquer-gymbeam.html\" class=\"ek-link\">banda\u017eima za koljena<\/a> ili ih <a href=\"https:\/\/gymbeam.hr\/kinezioloska-traka-k-tape-orange-gymbeam.html\" class=\"ek-link\">omotati <\/a> (po mogu\u0107nosti od strane stru\u010dnjaka) tijekom ovih aktivnosti.<\/li>\n\n\n\n<li>S druge strane, <strong>osobama sa zdravim koljenima ove \u0107e aktivnosti biti jako korisne<\/strong>. Kada se koriste umjereno, slu\u017ee kao izvrsna prevencija za probleme sa zglobovima. Poma\u017eu u ja\u010danju mi\u0161i\u0107a, ligamenata i drugih potpornih struktura zglobova. Osim toga, podr\u017eavaju gusto\u0107u kostiju, podmazivanje zglobova i funkciju hrskavice. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/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 \u017eelite saznati vi\u0161e o utjecaju tr\u010danja na zdravlje zglobova, mo\u017eete pro\u010ditati \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 druge zglobove?<\/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=\"Problemima_vezanima_uz_misicno-kostani_sustav_pozabavili_smo_se_i_u_drugim_clancima\"><\/span>Problemima vezanima uz mi\u0161i\u0107no-ko\u0161tani sustav pozabavili smo se i u drugim \u010dlancima:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mu\u010de vas bolovi u le\u0111ima? Odgovor na to \u0161to ih naj\u010de\u0161\u0107e uzrokuje i kako se s njima nositi mo\u017eete prona\u0107i u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\"><strong>Bolovi u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njihovo uklanjanje<\/strong><\/a><\/li>\n\n\n\n<li>O tome \u0161to mo\u017ee uzrokovati bol u laktu mo\u017eete saznati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/\"><strong>Teniski lakat i golferski lakat: \u0161to ih uzrokuje i kako ih se rije\u0161iti?T<\/strong><\/a><\/li>\n\n\n\n<li>Ako i vi \u017eelite nau\u010diti kako postupiti s ozljedama mi\u0161i\u0107a, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\"><strong>\u0160to u\u010diniti s istegnu\u0107em ili puknu\u0107em mi\u0161i\u0107a i kako ih razlikovati?<\/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=\"Koji_je_glavni_zakljucak\"><\/span>Koji je glavni zaklju\u010dak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportske aktivnosti svakako ne biste trebali izostaviti iz svog \u017eivota, \u010dak ni kada po\u010dnete imati problema s koljenima. Umjesto toga, bolje je <strong>da se usredoto\u010dite na prikladne vrste vje\u017ebi koje pogoduju ne samo va\u0161oj kondiciji,<\/strong> ve\u0107 i podr\u017eavaju pokretljivost i cjelokupnu funkciju va\u0161ih zglobova koljena. Za kardio mo\u017eete isprobati aktivnosti poput hodanja, plivanja ili vo\u017enje bicikla. Joga ili posebne vje\u017ebe istezanja i rehabilitacije tada mogu pomo\u0107i u ja\u010danju i pobolj\u0161anju raspona pokreta u koljenima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio \u010dlanak i znate nekoga tko ima bolove u koljenima, podijelite ga s njime. Mo\u017eda mu mo\u017eete pomo\u0107i u pronalasku odgovaraju\u0107ih sportskih aktivnosti.<\/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\/steznici-za-vjezbanje\" 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.hr\/kompleksna-prehrana-zglobova\" 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>Bolovi u koljenima stvarno mogu u\u010diniti sport i svakodnevni \u017eivot manje ugodnim. Sre\u0107om, postoje aktivnosti koje ne optere\u0107uju previ\u0161e zglobove. U \u010dlanku \u0107ete prona\u0107i i posebne vje\u017ebe koje bi mogle pomo\u0107i vratiti pokretljivost i funkcionalnost koljenima.<\/p>\n","protected":false},"author":129,"featured_media":491628,"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":[6404,6788,7622],"filter_section":[],"filter_attribute":[13027,13032],"class_list":{"0":"post-503134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbanje-hr","9":"tag-zglobovi-hr","10":"tag-zdravlje-hr","11":"filter_attribute-cviky-pri-bolesti","12":"filter_attribute-ostatne-sporty","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vje\u017ebati s bolovima u koljenima? 7 prikladnih sportskih aktivnosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sportovi koji su prikladni za bolove u koljenima i oni koji to nisu. 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