{"id":509377,"date":"2023-11-20T14:21:32","date_gmt":"2023-11-20T13:21:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=509377"},"modified":"2023-11-20T14:28:46","modified_gmt":"2023-11-20T13:28:46","slug":"top-15-vaj-s-penastim-valjem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/","title":{"rendered":"Kako uporabljati penasti masa\u017eni valj? 8 najbolj\u0161ih vaj z masa\u017enim valjem"},"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\/top-15-vaj-s-penastim-valjem\/#Kaj_je_penasti_masazni_valj\" title=\"Kaj je penasti masa\u017eni valj?\">Kaj je penasti masa\u017eni valj?<\/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\/top-15-vaj-s-penastim-valjem\/#Kako_uporabljati_masazni_valj\" title=\"Kako uporabljati masa\u017eni valj?\">Kako uporabljati masa\u017eni valj?<\/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\/top-15-vaj-s-penastim-valjem\/#Top_8_najucinkovitejsih_vaj_s_penastim_valjem\" title=\"Top 8 naju\u010dinkovitej\u0161ih vaj s penastim valjem\">Top 8 naju\u010dinkovitej\u0161ih vaj s penastim valjem<\/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\/top-15-vaj-s-penastim-valjem\/#Masaza_celega_telesa_z_masaznim_valjem\" title=\"Masa\u017ea celega telesa z masa\u017enim valjem\">Masa\u017ea celega telesa z masa\u017enim valjem<\/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\/top-15-vaj-s-penastim-valjem\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/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\/top-15-vaj-s-penastim-valjem\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Imate te\u017eave z zategnjenim hrbtom ali \u017eelite sprostiti stegenske mi\u0161ice po naporni vadbi? V tem primeru je dobro, da pose\u017eete po masa\u017enem valju iz pene. Ta fitnes pripomo\u010dek lahko <strong>sprosti, ogreje in raztegne va\u0161e mi\u0161ice<\/strong>. Najbolj\u0161e rezultate pa boste dosegli, \u010de se boste nau\u010dili pravilno uporabljati penasti masa\u017eni valj in izbrati naju\u010dinkovitej\u0161e vaje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_penasti_masazni_valj\"><\/span>Kaj je penasti masa\u017eni valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Penasti valj<\/a>, znan tudi kot vadbeni ali masa\u017eni valj, spada med <a href=\"https:\/\/gymbeam.si\/domaci-trening\" class=\"ek-link\"><strong>fitnes pripomo\u010dke<\/strong><\/a><strong>,<\/strong> <strong>s katerimi lahko masirate celotno telo.<\/strong> Uporablja se pred vadbo in po njej, kot del regeneracije in kot terapevtski pripomo\u010dek med rehabilitacijo. Ta pripomo\u010dek je priljubljen med \u0161portniki, ki trenirajo za mo\u010d, crossfiterji in teka\u010di. Uporabljajo pa ga tudi ljudje, ki v slu\u017ebi ves dan sedijo ali stojijo, zve\u010der pa se \u017eelijo <strong>raztegniti, sprostiti in zmasirati<\/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\">Kako delujejo masa\u017eni panasti valji?<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Penasti valji<\/a> ustvarjajo pritisk na mi\u0161ice in tako spodbujajo krvni obtok, delujejo pa tudi na fascije oziroma vezivna tkiva. Zaradi tega se uporabljajo predvsem za <strong>ogrevanje mi\u0161ic, raztezanje in tehnike miofascialnega spro\u0161\u010danja<\/strong> (Self-Myofascial Release &#8211; SMR). Poleg tega pomagajo tudi pri <strong>masa\u017ei tako imenovanih spro\u017eilnih to\u010dk <em>(ang. Trigger points)<\/em>,<\/strong> to so majhni, bole\u010di vozli, ki jih lahko za\u010dutimo v mi\u0161icah. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uporaba masa\u017enega valja ima \u0161tevilne koristi za <strong>pravilno delovanje mi\u0161ic, okrevanje po vadbi in \u0161portno zmogljivost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite spoznati vse prednosti penastega valja, jih lahko najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/penasti-valj-vse-kar-morate-vedeti\/\" class=\"ek-link\"><strong>Penasti masa\u017eni valj: Zakaj in kako uporabljati ta masa\u017eni pripomo\u010dek<\/strong><\/a><strong>?<\/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\/11\/Nives-1-1-1124x749.jpg\" alt=\"Masa\u017eni valj in njegove prednosti\" class=\"wp-image-507311\" title=\"Masa\u017eni valj in njegove prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vrste penastih valjev<\/h3>\n\n\n\n<p>Ti valji so izdelani iz pene z razli\u010dnimi stopnjami trdote ter se <strong>razlikujejo po velikosti in vrsti povr\u0161ine<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><a aria-label=\"Osnovni penasti valj  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osnovni penasti vadbeni<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\"Osnovni penasti valj  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> <\/strong><\/a><a aria-label=\"Osnovni penasti valj  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>valj<\/strong> <\/a>nima grebenov, zato je primeren za manj intenzivne masa\u017ee.<\/li>\n\n\n\n<li><a aria-label=\"Penasti valj z grebeni  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Penasti vadben<\/strong><\/a><a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-green-gymbeam.html\" target=\"_blank\" aria-label=\"Penasti valj z grebeni  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>i<\/strong><\/a><a aria-label=\"Penasti valj z grebeni  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> valj z grebeni<\/strong> <\/a>ima votlo jedro in tr\u0161o povr\u0161ino z manj\u0161imi ali ve\u010djimi grebeni. Zato je idealen za masa\u017eo globokih mi\u0161ic.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valjcek-v-roll-gymbeam.html\" class=\"ek-link\"><strong>Vibracijski vadbeni valj<\/strong><\/a> ima poleg grebenov tudi vibracijsko jedro. Zaradi tega je masa\u017ea prijetnej\u0161a in u\u010dinkovitej\u0161a.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" class=\"ek-link\"><strong>Masa\u017eni valji 3 v 1<\/strong><\/a> predstavljajo komplet valjev, ki je obi\u010dajno sestavljen iz velikega penastega valja, manj\u0161ega valja z rebri in <a href=\"https:\/\/gymbeam.si\/masazna-palica-muscle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ene palice<\/a>. Zato so primerni za celovito masa\u017eo celotnega telesa.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_uporabljati_masazni_valj\"><\/span>Kako uporabljati masa\u017eni valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samomasa\u017ea z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vadbeni-valjcek-m-roll-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">valjem<\/a> je idealna <strong>pred vadbo<\/strong> in po njej, saj <strong>pomaga sprostiti utrujene mi\u0161ice.<\/strong> Dan po vadbi lahko pomaga pri procesu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracije<\/a>. Vendar pa lahko masa\u017eni valj iz pene uporabite kadar koli \u010dez dan, ko na primer za\u010dutite mi\u0161i\u010dno togost ali <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bole\u010dino v hrbtu<\/a>. Preden se lotite valjanja, preberite nekaj stvari, na katere morate biti pozorni. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 4]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>Vaje z valjem je najbolje izvajati po ogrevanju mi\u0161ic<\/strong>. Zadostuje \u017ee nekaj minut na <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vesla\u0161ki napravi<\/a> ali drugi <a href=\"https:\/\/gymbeam.si\/kolo-air-bike-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeni napravi<\/a> ali po vadbi, ko so mi\u0161ice \u0161e ogrete.<\/li>\n\n\n\n<li><strong>Valj postavite pod hrbet ali drugo mi\u0161i\u010dno skupino. <\/strong>Nato se ule\u017eite nanj in se kotalite nekaj centimetrov navzgor in navzdol. Nato ga lahko prilagodite tako, da ga premaknete nekoliko ni\u017eje ali vi\u0161je in nadaljujete s samomasa\u017eo.<\/li>\n\n\n\n<li><strong>Intenzivnost masa\u017ee lahko pove\u010date tako, da z lastno telesno te\u017eo bolj pritiskate na valj.<\/strong><\/li>\n\n\n\n<li><strong>Izogibajte se po\u0161kodovanim mestom in odprtim ranam<\/strong>. Masa\u017ea je lahko prvih nekaj sekund nekoliko neprijetna ali celo rahlo bole\u010da, vendar ne sme povzro\u010diti postopnega poslab\u0161anja bole\u010dine.<\/li>\n\n\n\n<li><strong>Mi\u0161ica, ki jo masiramo, mora biti raztegnjena.<\/strong> Ko na primer masirate me\u010da, iztegnite nogo in obrnite prste navzgor.<\/li>\n\n\n\n<li><strong>Vsako mi\u0161i\u010dno skupino valjajte najmanj 30 sekund in najve\u010d 2 minuti.<\/strong> Trajanje prilagodite svojemu po\u010dutju in bodite pozorni na to, kako se mi\u0161ice postopoma spro\u0161\u010dajo in kako se zmanj\u0161uje morebitno nelagodje. Nato preidite na naslednjo mi\u0161i\u010dno skupino.<\/li>\n\n\n\n<li><strong>\u010ce med valjanjem naletite na zategnjeno mesto, ga temeljiteje masirajte.<\/strong><\/li>\n\n\n\n<li><strong>Prepri\u010dajte se, da valj\u010dek uporabljate le na mi\u0161icah.<\/strong> Izogibajte se kostem, sklepom in ledvenemu delu hrbtenice.<\/li>\n\n\n\n<li><strong>Penasti valj uporabite za ve\u010dje mi\u0161i\u010dne skupine, kot so hrbet, zadnjica, stegna ali me\u010da<\/strong>. \u010ce se morate osredoto\u010diti na manj\u0161e mi\u0161ice ali dolo\u010dena problemati\u010dna podro\u010dja, uporabite <a href=\"https:\/\/gymbeam.si\/masazna-zoga-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno \u017eogo<\/a>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_8_najucinkovitejsih_vaj_s_penastim_valjem\"><\/span>Top 8 naju\u010dinkovitej\u0161ih vaj s penastim valjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z valj\u010dkom lahko masirate celotno telo. Vendar se <strong>najpogosteje uporablja za odpravljanje napetosti v hrbtu, zadnjici in stegnih. <\/strong>Preizkusite spodaj navedene osnovne vaje, ki jih lahko vklju\u010dite pred vsako vadbo.<\/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. Masa\u017ea hrbta s penastim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Za\u010detni polo\u017eaj: <\/b>Polo\u017eite valj\u010dek pod zgornji del hrbta. Upognite roke v komolcih in polo\u017eite dlani za u\u0161esa ali prekri\u017eajte roke na prsih. Pokr\u010dite noge, pri \u010demer naj bodo stopala kot oporne to\u010dke plosko na <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogi<\/a>.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite premikati hrbet po penastem valju navzgor in navzdol. \u010ce za\u010dutite zategnjeno mesto, se mu posvetite temeljiteje. Masa\u017ea bo intenzivnej\u0161a, \u010de boste na valj\u010dek naleteli z ve\u010djo telesno te\u017eo. Med vadbo lahko po potrebi spreminjate polo\u017eaj valja navzgor ali navzdol. Nadaljujte vsaj 30 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Zada.gif\" alt=\"Masa\u017ea hrbta s penastim valjem\" class=\"wp-image-507423\" title=\"Masa\u017ea hrbta s penastim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Masa\u017ea lateralnih mi\u0161ic s penastim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Polo\u017eite se na bok, iztegnite spodnjo roko in pod ramo polo\u017eite valj\u010dek za peno. Zgornjo roko pokr\u010dite in jo polo\u017eite ob bok ali na tla pred seboj. Pokr\u010dite noge in se s stopali oprite na podlogo. Za to vajo je primernej\u0161i <a href=\"https:\/\/gymbeam.si\/vadbeni-valj-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">penasti valj brez grebenov<\/a>.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite globoko in za\u010dnite valjati stran hrbta navzgor in navzdol po penastem valju. \u010ce za\u010dutite zategnjeno mesto, se mu posvetite temeljiteje. Masa\u017ea bo intenzivnej\u0161a, \u010de boste na penasti valj prenesli ve\u010djo te\u017eo svojega telesa. Polo\u017eaj valja za peno lahko med vadbo po potrebi prilagajate navzgor ali navzdol. Nadaljujte vsaj 30 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Pod-rameny.gif\" alt=\"Masa\u017ea lateralnih mi\u0161ic s penastim valjem\" class=\"wp-image-507375\" title=\"Masa\u017ea lateralnih mi\u0161ic s penastim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Masa\u017ea zadnjice s penastim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na valj, nato pokr\u010dite in dvignite eno nogo ter jo postavite nad koleno druge podporne noge. Z nasprotno roko jo primite za gle\u017eenj, drugo dlan pa za oporo polo\u017eite na podlago. Trup rahlo zasukajte na stran dvignjene noge.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Globoko vdihnite in za\u010dnite z valjanjem zadnjice po penastem valju navzgor in navzdol. \u010ce za\u010dutite zategnjeno mesto, se nanj osredoto\u010dite temeljiteje. Masa\u017ea bo intenzivnej\u0161a, \u010de boste na penasti masa\u017eni valj\u010dek prenesli ve\u010djo te\u017eo svojega telesa. Med izvajanjem lahko po potrebi spreminjate polo\u017eaj valja s peno navzgor ali navzdol. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Hyzde.gif\" alt=\"Masa\u017ea zadnjice s penastim valjem\" class=\"wp-image-507343\" title=\"Masa\u017ea zadnjice s penastim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Masa\u017ea zadnjega dela stegen z masa\u017enim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na <strong><a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> <\/strong>in pod stegno polo\u017eite penasti valj. Nekoliko pokr\u010dite koleno in stopalo dr\u017eite nad tlemi. Upognite drugo nogo in pustite celotno stopalo na blazini. Lahko ga polo\u017eite tudi na nogo, ki jo masirate, da pove\u010date intenzivnost masa\u017ee. Iztegnjene roke polo\u017eite za seboj kot oporo, z dlanmi na podlago.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Globoko vdihnite in za\u010dnite valjati stegno navzgor in navzdol po penastem valj\u010dku. \u010ce za\u010dutite zategnjeno mesto, se nanj osredoto\u010dite temeljiteje. S pove\u010danjem pritiska z lastno telesno te\u017eo boste masa\u017eo \u0161e okrepili. Med izvajanjem lahko polo\u017eaj masa\u017enega valj\u010dka po potrebi prilagajate navzgor ali navzdol. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Zadni-strana-stehen.gif\" alt=\"Masa\u017ea zadnjega dela stegen z masa\u017enim valjem\" class=\"wp-image-507439\" title=\"Masa\u017ea zadnjega dela stegen z masa\u017enim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Masa\u017ea stranskega dela stegen z masa\u017enim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Le\u017eite na boku na <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogi<\/a><\/strong> in namestite masa\u017eni penasti valj pod zunanjo stran spodnjega dela stegna. Podprite se z iztegnjeno spodnjo roko na tleh. Drugo roko pokr\u010dite in jo polo\u017eite ob bok. Spodnjo nogo imejte iztegnjeno, zgornjo nogo pa pokr\u010dite in stopalo naslonite na tla.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Globoko vdihnite in za\u010dnite valjati stegno navzgor in navzdol po valj\u010dku. \u010ce za\u010dutite zategnjeno mesto, se mu posvetite temeljiteje. \u010ce boste na valj\u010dek polo\u017eili ve\u010djo te\u017eo lastnega telesa, bo masa\u017ea intenzivnej\u0161a. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Bocni-strana-stehen.gif\" alt=\"Masa\u017ea stranskega dela stegen z masa\u017enim valjem\" class=\"wp-image-507327\" title=\"Masa\u017ea stranskega dela stegen z masa\u017enim valjem\"\/><\/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<h3 class=\"wp-block-heading\">6. Masa\u017ea prednjega dela stegen z masa\u017enim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Le\u017eite na trebuhu na blazini, s podlaketmi se oprite na tla, pod stegno iztegnjene noge pa polo\u017eite penasti masa\u017eni valj\u010dek. Drugo nogo pokr\u010dite in jo za oporo polo\u017eite na stran.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite globoko in za\u010dnite valjati stegno navzgor in navzdol po masa\u017enem valj\u010dku. \u010ce za\u010dutite zategnjeno mesto, se nanj osredoto\u010dite temeljiteje. S pove\u010danjem pritiska z lastno telesno te\u017eo boste masa\u017eo \u0161e okrepili. Med izvajanjem lahko polo\u017eaj masa\u017enega valj\u010dka po potrebi prilagajate navzgor ali navzdol. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Prredni-strana-stehen.gif\" alt=\"Masa\u017ea prednjega dela stegen z masa\u017enim valjem\" class=\"wp-image-507391\" title=\"Masa\u017ea prednjega dela stegen z masa\u017enim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Masa\u017ea notranjega dela stegen z masa\u017enim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> S trebuhom le\u017eite na blazini in se s podlaketmi oprite na tla. Pokr\u010dite eno nogo in jo polo\u017eite na stran, medtem ko pod stegno polo\u017eite masa\u017eni valj\u010dek s peno. Drugo nogo imejte iztegnjeno, prste na nogah pa zasidrajte v tla. Upognite roke in se podprite s podlaketmi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite premikati stegno naprej in nazaj na penastem valju. \u010ce za\u010dutite zategnjeno mesto, se nanj osredoto\u010dite temeljiteje. \u010ce boste z lastno telesno te\u017eo pove\u010dali pritisk na valj\u010dek, bo masa\u017ea intenzivnej\u0161a. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Vnitrni-strana-stehen.gif\" alt=\"Masa\u017ea notranjega dela stegen z masa\u017enim valjem\" class=\"wp-image-507407\" title=\"Masa\u017ea notranjega dela stegen z masa\u017enim valjem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Masa\u017ea me\u010d z masa\u017enim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na podlogo in pod iztegnjeno nogo namestite penasti masa\u017eni valj. Drugo nogo pokr\u010dite in stopalo kot oporno to\u010dko dr\u017eite v celoti na tleh. Lahko ga polo\u017eite tudi na nogo, ki jo masirate, kar bo pove\u010dalo intenzivnost masa\u017ee. Iztegnjeni roki postavite kot oporo za seboj, z dlanmi na podlogi.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite premikati telo navzgor in navzdol po valj\u010dku. \u010ce za\u010dutite zategnjeno mesto, se nanj osredoto\u010dite temeljiteje. \u010ce boste z lastno telesno te\u017eo pove\u010dali pritisk na valj\u010dek, bo masa\u017ea intenzivnej\u0161a. Polo\u017eaj penastega masa\u017enega valja lahko med vadbo po potrebi prilagajate navzgor ali navzdol. Nadaljujte vsaj 30 sekund, nato pa zamenjajte strani.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Prehitro gibanje, valjanje po majhnem obmo\u010dju, zadr\u017eevanje diha.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Masaz-litka.gif\" alt=\"Masa\u017ea me\u010d z masa\u017enim valjem\" class=\"wp-image-507359\" title=\"Masa\u017ea me\u010d z masa\u017enim valjem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masaza_celega_telesa_z_masaznim_valjem\"><\/span>Masa\u017ea celega telesa z masa\u017enim valjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V na\u0161em videoposnetku lahko najdete dodatne u\u010dinkovite vaje s penastim valjem za celotno telo.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP vaje za sprostitev mi\u0161ic s penastim valjem I Home Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/0znDYiDjL2U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razi\u0161\u010dite alternativne vadbe z razli\u010dnimi fitnes pripomo\u010dki in pustite, da vas vodijo na\u0161i \u010dlanki.<\/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>Navdih za vadbo celega telesa lahko najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">13 najbolj\u0161ih vaj z \u017eogo za vadbo celega telesa<\/a><\/strong><\/li>\n\n\n\n<li>Obvladajte funkcionalno vadbo s pol\u017eogo za ravnote\u017eje, tako da si ogledate ta \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj z ravnote\u017eno \u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celotnega telesa<\/a><\/strong><\/li>\n\n\n\n<li>Suspension trainer je primeren tudi za funkcionalno vadbo. V \u010dlanku se nau\u010dite, kako ga uporabljati, in odkrijte u\u010dinkovite vaje za celotno telo: <a href=\"https:\/\/gymbeam.si\/blog\/kako-trenirati-s-suspenzijskim-sistemom-naucite-se-ucinkovitih-vaj-za-celo-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako telovaditi s suspenzijskim sistemom? Preizkusite te u\u010dinkovite vaje za celotno telo<\/strong><\/a><\/li>\n\n\n\n<li>Zagotovite si visokokakovostno vadbo z elasti\u010dnimi trakovi. Najbolj\u0161e vaje najdete v \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/33-vaj-s-fitnes-trakom-ki-jih-lahko-delate-kjerkoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 vaj s trakovi za celotno telo<\/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_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Penasti masa\u017eni valj je u\u010dinkovito orodje za <strong>spro\u0161\u010danje mi\u0161ic po vsem telesu ter za spodbujanje regeneracije in \u0161portne zmogljivosti<\/strong>. Te vaje lahko izvajate pred ali po vadbi ali kadar koli \u010dez dan, ko se \u017eelite raztegniti. Vendar pa za doseganje najbolj\u0161ih rezultatov <strong>vedno upo\u0161tevajte osnovna pravila valjanja z masa\u017enim valj\u010dkom.<\/strong> Ta vklju\u010dujejo ogrevanje mi\u0161ic pred valjanjem, masiranje vsake mi\u0161i\u010dne skupine vsaj 30 sekund do 2 minuti in uporabo penastega masa\u017enega valj\u010dka samo na mi\u0161icah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vam je v\u0161e\u010d ta \u010dlanek? \u010ce vas je navdu\u0161il, ga delite s prijatelji in jih spodbudite, da preizkusijo te vaje s penastim masa\u017enim valjem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Penasti valj je idealno orodje za masa\u017eo celotnega telesa po vadbi ali pri okrevanju. Kako ga uporabiti za sprostitev napetosti v hrbtu, stegnih ali me\u010dih?<\/p>\n","protected":false},"author":129,"featured_media":507309,"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":[7107,7047,7383,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-509377","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-oprema-za-vadbo","9":"tag-penasti-valj","10":"tag-razteznje","11":"tag-vadba","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>Kako uporabljati penasti masa\u017eni valj? 8 najbolj\u0161ih vaj z masa\u017enim valjem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je penasti valj in kako ga uporabljati za sprostitev in okrevanje mi\u0161ic? 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