{"id":509632,"date":"2023-11-20T16:03:06","date_gmt":"2023-11-20T15:03:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=509632"},"modified":"2024-06-13T11:48:52","modified_gmt":"2024-06-13T09:48:52","slug":"penasti-valj-vse-kar-morate-vedeti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/penasti-valj-vse-kar-morate-vedeti\/","title":{"rendered":"Penasti valj: Zakaj in kako uporabljati ta masa\u017eni pripomo\u010dek?"},"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\/penasti-valj-vse-kar-morate-vedeti\/#Kaj_je_penasti_valj\" title=\"Kaj je penasti valj?\">Kaj je penasti 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\/penasti-valj-vse-kar-morate-vedeti\/#Zakaj_je_priporocljivo_uporabljati_penasti_valj\" title=\"Zakaj je priporo\u010dljivo uporabljati penasti valj?\">Zakaj je priporo\u010dljivo uporabljati penasti 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\/penasti-valj-vse-kar-morate-vedeti\/#Kako_izbrati_penasti_valj\" title=\"Kako izbrati penasti valj?\">Kako izbrati penasti valj?<\/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\/penasti-valj-vse-kar-morate-vedeti\/#Kdaj_uporabiti_penasti_valj\" title=\"Kdaj uporabiti penasti valj?\">Kdaj uporabiti penasti valj?<\/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\/penasti-valj-vse-kar-morate-vedeti\/#Kako_uporabljati_penasti_masazni_valj\" title=\"Kako uporabljati penasti masa\u017eni valj?\">Kako uporabljati 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-6\" href=\"https:\/\/gymbeam.si\/blog\/penasti-valj-vse-kar-morate-vedeti\/#Vaje_s_penastim_valjem\" title=\"Vaje s penastim valjem\">Vaje s penastim valjem<\/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\/penasti-valj-vse-kar-morate-vedeti\/#Masaza_celoega_telesa_s_penastim_valjem\" title=\"Masa\u017ea celoega telesa s penastim valjem\">Masa\u017ea celoega telesa s penastim valjem<\/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\/penasti-valj-vse-kar-morate-vedeti\/#Kateri_so_glavni_zakljucki\" title=\"Kateri so glavni zaklju\u010dki?\">Kateri so glavni zaklju\u010dki?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite imeti doma osebnega maserja, ki je <strong>vedno pripravljen ubla\u017eiti napetost v hrbtu ali katerem koli drugem delu telesa?<\/strong> To razko\u0161je ni zna\u010dilno le za profesionalne \u0161portnike. Lahko ga dose\u017eete tako, da si za doma\u010do telovadnico priskrbite penasti masa\u017eni valj, ki sicer ni popolno nadomestilo za \u017eivega maserja, vendar lahko u\u010dinkovito deluje na toge mi\u0161ice ali spro\u017eilne to\u010dke. Zato boste ta fitnes pripomo\u010dek na\u0161li v domu skoraj vsakega \u0161portnika. V tem \u010dlanku vam bomo poleg drugih prednosti razlo\u017eili tudi, kako izbrati in uporabljati penasti masa\u017eni valj.<\/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_valj\"><\/span>Kaj je penasti valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/masazni-valj\" class=\"ek-link\">Penasti valj<\/a>, znan tudi kot masa\u017eni valj, je <strong>pripomo\u010dek za fitnes, ki vam omogo\u010da samomasa\u017eo vseh mi\u0161ic telesa.<\/strong> Uporablja se pred in po vadbi, kot del okrevanja in kot terapevtska pomo\u010d med rehabilitacijo. Ti valji so narejeni iz pene z razli\u010dnimi stopnjami trdote in so na voljo v razli\u010dnih velikostih in tipih povr\u0161in. Obstajajo celo <a aria-label=\"vi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valjcek-v-roll-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vi<\/a><a href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valjcek-v-roll-gymbeam.html\" class=\"ek-link\">bracijski penasti valji<\/a> z vgrajenim vibrirajo\u010dim jedrom, ki se uporabljajo predvsem za sprostite napetost ali ogrevaje ve\u010djih mi\u0161i\u010dnih skupin, kot so hrbet, zadnjica, stegna ali me\u010da. Ko ciljate na manj\u0161e mi\u0161ice, kot so tiste v stopalih ali med lopaticami, so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazna-zoga-flexball-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> masa\u017ene \u017eoge<\/a> bolj u\u010dinkovite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priljubljenost penastih valjev se je v zadnjih letih pove\u010dala, zlasti med <strong>teka\u010di, \u0161portniki, ki se ukvarjajo predvsem dejavnostjo mo\u010di, crossfitterji in drugimi aktivnimi posamezniki.<\/strong> Vendar pa jih uporabljajo tudi osebe, ki morda ves dan pre\u017eivijo sede ali stoje v slu\u017ebi, da zve\u010der raztegnejo, sprostijo in zmasirajo svoje mi\u0161ice.<\/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\/10\/IMG_7659-1124x749.jpg\" alt=\"Kaj so penasti masa\u017eni valji?\" class=\"wp-image-503848\" title=\"Kaj so penasti masa\u017eni valji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_7659-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako delujejo penasti masa\u017eni valji?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Penasti valji<\/a> lahko izvajajo pritisk na mi\u0161ice, izbolj\u0161ajo prekrvavitev in ciljajo fascije. Uporabljajo se predvsem za <strong>ogrevanje mi\u0161ic, raztezanje in tehnike miofascialnega spro\u0161\u010danja<\/strong> (Self-Myofascial Release \u2013 SMR). <span 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>S <strong>ciljnim delovanjem na fascije, ki so vezivna tkiva, ki ovijajo mi\u0161ice<\/strong> in se nahajajo med posameznimi mi\u0161i\u010dnimi vlakni, zagotavljajo podporo mi\u0161icam, jim dajejo obliko in jih pomagajo obdr\u017eati na pravem mestu. Hkrati omogo\u010dajo gladko in neomejeno gibanje. Poleg tega igrajo vlogo pri prenosu energije in signalov iz \u017eiv\u010dnega sistema v mi\u0161ice (povezujejo mo\u017egane z mi\u0161icami). Ko pa fascije postanejo toge, lahko to negativno vpliva na delovanje celotne mi\u0161ice. Poleg zmanj\u0161ane gibljivosti lahko to privede tudi do <strong>tvorbe tako imenovanih &#8220;trigger&#8221; to\u010dk<\/strong>, ki so majhni, bole\u010di vozli\u010dki, ki jih je mogo\u010de otipati v mi\u0161ici. Najpogostej\u0161i vzroki so preobremenjenost mi\u0161ic, neprimerne vaje, po\u0161kodbe ali psiholo\u0161ki stres. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Penasti masa\u017eni valj vam bo <strong>pomagal pri ciljanju na trde mi\u0161i\u010dne predele ali spro\u017eilne to\u010dke in njihovem masiranju.<\/strong> Kakorkoli, koristi njegove redne uporabe to celo presegajo.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"815\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1124x815.jpg\" alt=\"Penasti valj in njegovi u\u010dinki\" class=\"wp-image-503864\" title=\"Penasti valj in njegovi u\u010dinki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-1536x1113.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1476493286-2048x1485.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=\"Zakaj_je_priporocljivo_uporabljati_penasti_valj\"><\/span>Zakaj je priporo\u010dljivo uporabljati penasti valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tisti, ki imajo izku\u0161nje z uporabo <a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">penastih valjev<\/a>, lahko zagotovo razumejo, zakaj jih nekateri ljudje ljubijo in sovra\u017eijo hkrati. Zlasti pri bole\u010dih mi\u0161icah je lahko uporaba penastega valja v prvih nekaj sekundah precej bole\u010da. \u010cez nekaj \u010dasa pa pride <strong>dobrodo\u0161lo olaj\u0161anje, ki nadomesti za\u010detno nelagodje.<\/strong> Poleg hitrega olaj\u0161anja se lahko veselite tudi drugih prednosti rednega valjanja.<\/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. Lahko pozitivno vpliva na pro\u017enost mi\u0161ic<\/h3>\n\n\n\n<p>Ko na mi\u0161i\u010dni skupini, s katero nameravate vaditi, pred tem uporabite penasti valj, se va\u0161e mi\u0161ice ogrejejo in dobijo bolj\u0161i pretok krvi. To jim omogo\u010da, da prejmejo ve\u010d kisika in drugih hranil, potrebnih za delovanje mi\u0161ic. Poleg tega <strong>val\u010dkanje lahko sprosti katerakoli podro\u010dja togosti,<\/strong> kar prav tako vodi k izbolj\u0161ani mobilnosti. Glede na \u0161tudije lahko ti u\u010dinki celo povzro\u010dijo <strong>pove\u010dan obseg gibanja sklepov<\/strong> na masiranem obmo\u010dju. Na splo\u0161no daje valjanje bolj\u0161e rezultate kot tradicionalno raztezanje pred vadbo.<span style=\"color: #ff6600\"> [9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Lahko pomaga zmanj\u0161ati bole\u010dine v mi\u0161icah po vadbi<\/h3>\n\n\n\n<p>Veliko ljudi se zate\u010de k penastemu valju v pri\u010dakovanju, da bo zmanj\u0161al bole\u010dine v mi\u0161icah po vadbi in pospe\u0161il njihovo okrevanje. Ve\u010d \u0161tudij je tudi potrdilo, da <strong>samostojno miofascialno spro\u0161\u010danje s penastim valjem po vadbi lahko privede do zmanj\u0161anja mi\u0161i\u010dne bole\u010dine<\/strong> (Delayed Onset Muscle Soreness \u2013 DOMS) 24 in 48 ur po vadbi. To se lahko prevede v bolj\u0161o u\u010dinkovitost pri naslednjih vadbah. Zato je ta tehnika priljubljena med \u0161portniki z zahtevnimi urniki treningov ali tekmovanj. <span style=\"color: #ff6600\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar valjanje takoj po vadbi morda ne bo ustrezalo vsem in nekateri to tehniko raje uporabijo nekaj ur kasneje doma ali celo naslednji dan kot del regeneracije. <strong>Zato je pomembno, da najdete tisto, kar vam najbolj ustreza.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o drugih na\u010dinih, kako podpreti regenracijo, lahko izveste v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Najbolj\u0161e tehnike za regeneracijo, bole\u010dine v mi\u0161icah in utrujenost po treningu<\/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\/10\/\u0424\u043e\u0442\u043e-12-1-1124x749.jpg\" alt=\"Penasti masa\u017eni valj in njegove prednosti\" class=\"wp-image-503880\" title=\"Penasti masa\u017eni valj in njegove prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/\u0424\u043e\u0442\u043e-12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Lahko podpira atletsko uspe\u0161nost<\/h3>\n\n\n\n<p>Valjanje pred in po vadbi lahko prispeva k bolj\u0161i u\u010dinkovitosti. Pred vadbo pomaga pripraviti va\u0161e mi\u0161ice na stres in <strong>hkrati zmanj\u0161a ob\u010dutek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">utrujenosti<\/a>, kar vam omogo\u010da, da vzdr\u017eite bolj naporen trening.<\/strong> Kot smo \u017ee omenili, lahko po vadbi valjanje zmanj\u0161a bole\u010dine v mi\u0161icah v naslednjih dneh. Ko vas pri naslednji vadbi <strong>mi\u0161ice ne bodo tako bolele, bo to verjetno pozitivno vplivalo na va\u0161o zmogljivost. <\/strong><span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Lahko pomaga pri laj\u0161anju bole\u010din v hrbtu<\/h3>\n\n\n\n<p>Trd in bole\u010d hrbet je nekaj, s \u010dimer se bo skoraj vsak sre\u010dal kdaj v \u017eivljenju. Do tega lahko privede preprosto dolgotrajno sedenje, nenaden gib ali preobremenitev med vadbo. <strong>Za laj\u0161anje bole\u010din je lahko v pomo\u010d miofascialno spro\u0161\u010danje s pomo\u010djo penastega valja.<\/strong> \u010ce pa valjanje hrbta povzro\u010da \u0161e ve\u010djo bole\u010dino, je bolje razmisliti o tradicionalni masa\u017ei hrbta ali se posvetovati s fizioterapevtom ali specialistom ortopedom. Lahko bi bila resnej\u0161a te\u017eava. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Drugi mo\u017eni u\u010dinki<\/h3>\n\n\n\n<p>Nekateri posamezniki uporabljajo <strong><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\">penaste valje<\/a> v boju proti celulitu.<\/strong> Menijo, da lahko zgladi ma\u0161\u010dobne jamice, ki so povezane z omenjenimi fascijami. Resnica pa je, da valjanje s penastim masa\u017enim valj\u010dkom le za\u010dasno zgladi ko\u017eo, predvsem zaradi izbolj\u0161ane prekrvavitve. Trenutno ni dokazov, ki bi kazali, da valjanje vodi do dolgoro\u010dne odstranitve celulita.<span style=\"color: #ff6600\"> [14]<\/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 tem, kaj povzro\u010da celulit in katere metode ga lahko pomagajo odpraviti, preberite \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/celulit-kaj-ga-povzroca-in-kako-se-ga-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Celulit \u2013 kaj ga povzro\u010da in kako se ga znebiti?<\/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=\"4473,8344,8346,8347,67360\" ><\/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<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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-747x1124.jpg\" alt=\"Vrste penastih valjev\" class=\"wp-image-503897\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_02352.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_izbrati_penasti_valj\"><\/span>Kako izbrati penasti valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko se odlo\u010dite za penasti valj, boste kmalu ugotovili, da so na voljo \u0161tevilne mo\u017enosti. Na voljo so v razli\u010dnih dol\u017einah, stopnjah trdote, s teksturo in brez. Kako krmariti po izbiri in <strong>poiskati najbolj\u0161i penasti valj glede na va\u0161e potrebe?<\/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\">Vrste penastih valjev<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Osnovni penasti valj<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/penasti-valj-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Penasti valj<\/a> je obi\u010dajno <strong>narejen iz mehke pene in nima nobenih robov na povr\u0161ini.<\/strong><\/li>\n\n\n\n<li>Lahko ima razli\u010dne stopnje trdote.<\/li>\n\n\n\n<li>Masa\u017ea z njim ne bo tako intenzivna, kar bo zagotovo ustrezalo osebam, ki s penastimi valji \u0161ele za\u010denjajo.<\/li>\n\n\n\n<li>Po njem lahko pose\u017eete tudi v primeru mo\u010dnih bole\u010din v mi\u0161icah, saj bi rebrasti valj naredil ve\u010d \u0161kode kot koristi.<\/li>\n\n\n\n<li>Hkrati pa se morate zavedati, da ne dose\u017ee globljih plasti mi\u0161i\u010dnega tkiva.<\/li>\n\n\n\n<li>Poleg raztezanja se uporablja tudi pri vajah za ravnote\u017eje ali kot fitnes pomo\u010d pri <a href=\"https:\/\/gymbeam.si\/joga-in-pilates\" target=\"_blank\" aria-label=\"pilatesu ali jogi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pilatesu ali jogi<\/a>.<\/li>\n\n\n\n<li>Dalj\u0161i penasti valji so idealni za masa\u017eo hrbta, kraj\u0161i pa omogo\u010dajo la\u017eje ciljanje manj\u0161ih mi\u0161i\u010dnih skupin. <span style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Rebrasti penasti valj<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ta tip valja<\/a> ima <strong>votlo jedro in \u010dvrstej\u0161o teksturirano povr\u0161ino.<\/strong><\/li>\n\n\n\n<li>Zahvaljujo\u010d 3D zasnovi je kot nala\u0161\u010d za masa\u017eo globokih mi\u0161i\u010dnih tkiv in spro\u0161\u010danje otrdelih predelov.<\/li>\n\n\n\n<li>Kljub temu se njegove uporabe ni treba bati niti za\u010detnikom, saj lahko nadzorujete intenzivnost masa\u017ee tako, da prilagodite, koliko pritiska nanj izvajate s svojim telesom.<\/li>\n\n\n\n<li>Obstajajo tudi penasti valji z manj\u0161imi ali ve\u010djimi rebri, ki segajo globlje v mi\u0161ice in so primerni za spro\u0161\u010danje &#8220;trigger&#8221; to\u010dk.<\/li>\n\n\n\n<li>Najdete jih v razli\u010dnih \u0161irinah in dol\u017einah. Tudi zanje velja isto pravilo: dalj\u0161i so primerni za ve\u010dje mi\u0161i\u010dne skupine, kraj\u0161i pa za manj\u0161e <span style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Vibracijski penasti valj<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/vibracijski-vadbeni-valjcek-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vibracijski penasti valj<\/a> je podoben osnovnemu rebrastemu penastemu valju.<\/li>\n\n\n\n<li><strong>Odlikuje ga vibrirajo\u010de jedro, ki omogo\u010da prilagajanje intenzivnosti.<\/strong><\/li>\n\n\n\n<li>Vibracije lahko naredijo masa\u017eo bolj prijetno in u\u010dinkovito.<span style=\"color: #ff6600\"> [5]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Za tiste, ki se ne morete odlo\u010diti samo za en valj, je na voljo tudi 2-v-1 ali <a href=\"https:\/\/gymbeam.si\/3in1-masazni-valj-gymbeam.html\" class=\"ek-link\">3-v-1<\/a> razli\u010dica. Obi\u010dajno je tak\u0161en pripomo\u010dek sestavljen iz velikega gladkega valja, v katerega je vstavljen valj s tr\u0161imi rebri in po mo\u017enosti \u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazna-palica-muscle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palica za masa\u017eni valj<\/a>. Tako boste imeli na voljo ve\u010d pripomo\u010dkov za masa\u017eo razli\u010dnih delov telesa z razli\u010dnimi intenzivnostmi.<\/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=\"Kdaj_uporabiti_penasti_valj\"><\/span>Kdaj uporabiti penasti valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u0161tevilnih situacijah lahko <a aria-label=\" (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\">penasti valj<\/a> postane va\u0161 najbolj\u0161i prijatelj. Ne glede na to, ali gre za raztezanje ali za regeneracijo po te\u017eki vadbi za noge, ko vam pomaga sprostiti bole\u010da stegna.<\/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. Pred vadbo<\/h3>\n\n\n\n<p>Masa\u017ea ogreje mi\u0161ice in izbolj\u0161a prekrvavitev. To omogo\u010da, da so va\u0161e mi\u0161ice <strong>bolje pripravljene na stres, kar zmanj\u0161a tveganje za po\u0161kodbe med vadbo.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Po vadbi<\/h3>\n\n\n\n<p>Po vadbi vam bo pomagal sprostiti celotno telo kot del faze ohlajanja. Prav tako boste <strong>spodbudili prekrvavitev v mi\u0161icah in prispevali k odstranjevanju odpadnih produktov (metabolitov), \u200b\u200bki nastanejo med vadbo.<\/strong> Za ta namen je priporo\u010dljivo uporabljati <a href=\"https:\/\/gymbeam. com\/foam-roller-black-gymbeam.html\" class=\"ek-link\">gladek penasti valj<\/a>. Va\u0161e mi\u0161ice so verjetno \u017ee oddelale trening, zato jih ni treba dodatno obremenjevati z valjem z ogromnimi rebri.<span style=\"color: #ff6600\"> [6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kot del regeneracije<\/h3>\n\n\n\n<p>Penasti masa\u017eni valj poskusite uporabiti drugi dan po vadbi, ko mi\u0161ice pogosto najbolj bolijo. Pomagal bo izbolj\u0161ati prekrvavitev na dolo\u010denem obmo\u010dju, kar bo omogo\u010dilo, da <a href=\"https:\/\/gymbeam.si\/aminokisline\" class=\"ek-link\">aminokisline<\/a> in druga hranila, potrebna za okrevanje, u\u010dinkoviteje dose\u017eejo to podro\u010dje. Prav tako <strong>odplakne metabolite, ki lahko povzro\u010dijo bole\u010dino.<\/strong><span 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<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kaj bi \u0161e lahko pomagalo pospe\u0161iti va\u0161o regeneracijo, si vsekakor oglejte \u010dlanek: <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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kadar koli \u010dez dan<\/h3>\n\n\n\n<p>Po penastem masa\u017enem valju lahko pose\u017eete kadarkoli, ko za\u010dutite, da so va\u0161e mi\u0161ice otrdele ali se samo \u017eelite sprostiti. Primeren je po <strong>dolgournem sedenju za ra\u010dunalnikom ali drugem sede\u010dem delu.<\/strong> Prav tako lahko po zahtevnem pohodu prinese \u017eeleno olaj\u0161anje va\u0161emu hrbtu, ki je nosil va\u0161 <a href=\"https:\/\/gymbeam.si\/nahrbtnik-adventure-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nahrbtnik<\/a> ves dan. Valj\u010dkanje je tako lahko va\u0161a nagrada za dobro opravljeno delo.<\/p>\n\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=\"Kako_uporabljati_penasti_masazni_valj\"><\/span>Kako uporabljati penasti masa\u017eni valj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden se lotite valj\u010dkanja, si vzemite trenutek in preberite, na kaj morate biti pozorni. <span style=\"color: #ff6600\">[1,8]<\/span><\/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\">\n<li><strong>V idealnem primeru izvajajte vaje valjanja po ogrevanju mi\u0161ic.<\/strong> Nekaj \u200b\u200bminut 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 kardio napravi bi zadostovalo, lahko pa ga izvajate po vadbi, ko so va\u0161e mi\u0161ice \u0161e tople.<\/li>\n\n\n\n<li><strong>Postavite valj pod hrbet ali drugo mi\u0161i\u010dno skupino.<\/strong> Nato se ulezite nanj in se povaljajte nekaj centimetrov gor in dol. Nato ga lahko 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 prilagodite, koliko pritiskate na valj s svojim telesom.<\/strong><\/li>\n\n\n\n<li><strong>Pazite, da se izogibate po\u0161kodovanim predelom in odprtim ranam.<\/strong> Masiranje je lahko nekoliko neprijetno, celo rahlo bole\u010de v prvih nekaj sekundah, vendar pa ne sme povzro\u010dati postopno huj\u0161e bole\u010dine.<\/li>\n\n\n\n<li><strong>Masirana mi\u0161ica mora biti raztegnjena\/napeta.<\/strong> Na primer, ko masirate me\u010da, zravnajte nogo in prste na nogah usmerite navzgor.<\/li>\n\n\n\n<li><strong>Valj\u010dkanje izvajajte na vsaki mi\u0161i\u010dni skupini vsaj 30 sekund, do najve\u010d 2 minuti.<\/strong> Trajanje prilagodite svojemu po\u010dutju in bodite pozorni na to, kako se mi\u0161ice postopoma spro\u0161\u010dajo in morebitna bole\u010dina zmanj\u0161a. Nato nadaljujte z naslednjo mi\u0161i\u010dno skupino.<\/li>\n\n\n\n<li><strong>\u010ce med valj\u010dkanjem naletite na tr\u0161e mesto, to podro\u010dje temeljiteje zmasirajte.<\/strong><\/li>\n\n\n\n<li><strong>Penasti valj uporabljajte samo na mi\u0161icah.<\/strong> Izogibajte se kostem, sklepom in ledvenemu delu hrbtenice.<\/li>\n\n\n\n<li><strong>S penastim masa\u017enim valjem ciljajte na ve\u010dje mi\u0161i\u010dne skupine, kot so hrbet, zadnjica, stegna ali me\u010da.<\/strong> \u010ce morate ciljati na manj\u0161e mi\u0161ice ali posebna 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vaje_s_penastim_valjem\"><\/span>Vaje s penastim valjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017eo celega telesa enostavno izvajate s pomo\u010djo penastega valja. <strong>Najpogosteje se uporablja za spro\u0161\u010danje napetosti v hrbtu, zadnjici in stegnih.<\/strong> Preizkusite spodaj navedene osnovne vaje, ki jih lahko izvajate pred vsako vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred valj\u010dkanjem se vedno rahlo ogrejte. Nekaj \u200b\u200bminut teka na mestu, hitra hoja po tekalni stezi, stacionarno kolesarjenje ali celo preskakovanje <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vrvi<\/a> bo dovolj.<\/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. Valj\u010dkanje hrbta s penastim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Penasti valj polo\u017eite pod zgornji del hrbta. Roke pokr\u010dite v komolcih in polo\u017eite dlani za u\u0161esa ali prekri\u017eajte roke na prsih. Pokr\u010dite noge, stopala pa naj bodo kot oporne to\u010dke ravno 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 gor in dol na penastem valju. \u010ce \u010dutite napestost, se nanjo bolj temeljito osredoto\u010dite. Pove\u010danje pritiska z lastno telesno te\u017eo bo okrepilo masa\u017eo. Med vadbo lahko po potrebi prilagodite polo\u017eaj penastega valja s premikanjem gor ali dol. Nadaljujte vsaj 30 sekund, nato zamenjajte stran in postopek ponovite. Masa\u017ea bo intenzivnej\u0161a, ko na penasti valj prenesete ve\u010djo telesno te\u017eo. Med vadbo lahko po potrebi prilagodite polo\u017eaj valj\u010dka gor ali dol. Nadaljujte vsaj 30 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro premikanje, valj\u010dkanje \u010dez majhno obmo\u010dje, 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\/10\/Zada.gif\" alt=\"Kako valj\u010dkati hrbet s penastim valjem?\" class=\"wp-image-503815\" title=\"Kako valj\u010dkati hrbet s penastim valjem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Valj\u010dkanje 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, tako da jo postavite nad koleno druge podporne noge. Z nasprotno roko primite gle\u017eenj, drugo dlan pa polo\u017eite na povr\u0161ino za podporo. Rahlo zasukajte trup na stran dvignjene noge.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite valj\u010dkati zadnjico gor in dol na penastem valju. \u010ce \u010dutite otrdelost, se nanjo bolj osredoto\u010dite. Masa\u017ea bo intenzivnej\u0161a, ko na penasti valj prenesete ve\u010djo telesno te\u017eo. Med vadbo lahko po potrebi prilagodite polo\u017eaj valj\u010dka s premikanjem gor ali dol. Nadaljujte vsaj 30 sekund, nato zamenjajte stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro premikanje, valj\u010dkanje \u010dez majhno obmo\u010dje, 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\/10\/Hyzde.gif\" alt=\"Kako valj\u010dkati zadnjico s penastim valjem\" class=\"wp-image-503783\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Valj\u010dkanje zadnje strani stegen s penastim 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-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a><\/strong> in polo\u017eite penasti valj pod stegno. Rahlo pokr\u010dite koleno in dr\u017eite stopalo od tal. Drugo nogo pokr\u010dite in pustite celotno stopalo na podlogi. Lahko ga polo\u017eite tudi na nogo, ki jo masirate, da pove\u010date intenzivnost masa\u017ee. Iztegnjeni roki postavite za seboj kot oporo, z dlanmi na blazini.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite stegno valj\u010dkati gor in dol na penastem valju. \u010ce \u010dutite otrdelost, se nanjo bolj temeljito osredoto\u010dite. Pove\u010danje pritiska z lastno telesno te\u017eo bo okrepilo masa\u017eo. Med vadbo lahko po potrebi prilagodite polo\u017eaj penastega valja s premikanjem gor ali dol. Nadaljujte vsaj 30 sekund, nato zamenjajte stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro premikanje, valj\u010dkanje \u010dez majhno obmo\u010dje, 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\/10\/Zadni-strana-stehen.gif\" alt=\"Kako valj\u010dkati stegenske mi\u0161ice s penastim valjem?\" class=\"wp-image-503831\" title=\"Kako valj\u010dkati stegenske mi\u0161ice s penastim valjem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Valj\u010dkanje sprednje strani stegen s penastim valjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Lezite na trebuh na podlogo, podprite se s podlaktmi na tla in pod stegno iztegnjene noge polo\u017eite valj. Drugo nogo pokr\u010dite in jo postavite na stran za podporo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Globoko vdihnite in za\u010dnite stegno valj\u010dkati gor in dol na penastem valju. \u010ce \u010dutite otrdelost, se nanjo bolj temeljito osredoto\u010dite. Pove\u010danje pritiska z lastno telesno te\u017eo bo okrepilo masa\u017eo. Med vadbo lahko po potrebi prilagodite polo\u017eaj penastega valja s premikanjem gor ali dol. Nadaljujte vsaj 30 sekund, nato zamenjajte stran.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prehitro premikanje, valj\u010dkanje \u010dez majhno obmo\u010dje, 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\/10\/Prredni-strana-stehen.gif\" alt=\"Kako valj\u010dkati stegna s penastim valjem?\" class=\"wp-image-503799\" title=\"Kako valj\u010dkati stegna s penastim valjem?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masaza_celoega_telesa_s_penastim_valjem\"><\/span>Masa\u017ea celoega telesa s penastim valjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodatne u\u010dinkovite vaje s penastim valj\u010dkom za celo telo najdete v na\u0161em videu.<\/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\" referrerpolicy=\"strict-origin-when-cross-origin\" 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=\"Kateri_so_glavni_zakljucki\"><\/span>Kateri so glavni zaklju\u010dki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Penasti masa\u017eni valj je u\u010dinkovit pripomo\u010dek za <strong>sprostitev mi\u0161ic po celem telesu, podporo pri okrevanju in izbolj\u0161anju atletske zmogljivosti.<\/strong> Uporabljate ga lahko pred ali po vadbi ali kadar koli \u010dez dan, ko se \u017eelite raztegniti. Da bi dosegli najbolj\u0161e rezultate, vedno upo\u0161tevajte osnovna pravila valjanja s penastim valjem. To vklju\u010duje ogrevanje mi\u0161ic pred valj\u010dkanjem, masa\u017eo vsake mi\u0161i\u010dne skupine vsaj 30 sekund do 2 minuti in uporabo penastega valja samo na mi\u0161icah. Za za\u010detek lahko v svojo rutino vklju\u010dite zgoraj omenjene vaje s penastim valjem za hrbet, zadnjico in noge.<\/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 ste izvedeli nekaj novega o penastih masa\u017enih valjih, ga delite s prijatelji!<\/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\/smart-exercise-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSmart exercise aids\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 odli\u010den pripomo\u010dek za samomasa\u017eo celotnega telesa. V tem \u010dlanku bomo razkrili, zakaj bi ga morali uporabljati, kako izbrati primernega in temeljna pravila valjanja, vklju\u010dno z u\u010dinkovitimi vajami za hrbet, zadnjico in stegna.<\/p>\n","protected":false},"author":129,"featured_media":503765,"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":[7107,7047,7215,6411],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-509632","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-regeneracija-sl","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>Penasti valj: Zakaj in kako uporabljati ta masa\u017eni pripomo\u010dek? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako in kdaj vaditi s penastim valjem za sprostitev in regeneracijo mi\u0161ic? 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