{"id":511103,"date":"2023-12-08T17:22:35","date_gmt":"2023-12-08T16:22:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=511103"},"modified":"2023-12-08T17:22:35","modified_gmt":"2023-12-08T16:22:35","slug":"pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/","title":{"rendered":"Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovo pomagalo za masa\u017eu?"},"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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Sto_je_pjenasti_valjak_ili_foam_roller\" title=\"\u0160to je pjenasti valjak ili foam roller?\">\u0160to je pjenasti valjak ili foam roller?<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Zasto_biste_trebali_koristiti_foam_roller\" title=\"Za\u0161to biste trebali koristiti foam roller?\">Za\u0161to biste trebali koristiti foam roller?<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Kako_odabrati_foam_roller\" title=\"Kako odabrati foam roller?\">Kako odabrati foam roller?<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Kada_biste_trebali_koristiti_foam_roller\" title=\"Kada biste trebali koristiti foam roller?\">Kada biste trebali koristiti foam roller?<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Kako_koristiti_foam_roller\" title=\"Kako koristiti foam roller?\">Kako koristiti foam roller?<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Vjezbe_s_foam_rollerom\" title=\"Vje\u017ebe s foam rollerom\">Vje\u017ebe s foam rollerom<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Vjezbe_za_cijelo_tijelo_s_foam_rollerom\" title=\"Vje\u017ebe za cijelo tijelo s foam rollerom\">Vje\u017ebe za cijelo tijelo s foam rollerom<\/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\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite kod ku\u0107e imati svog osobnog masera koji je<strong> uvijek spreman ubla\u017eiti napetost u va\u0161im le\u0111ima ili bilo kojem drugom dijelu tijela?<\/strong> Ovaj luksuz nije ekskluzivno rezerviran za profesionalne sporta\u0161e. To mo\u017eete posti\u0107i nabavkom pjenastog valjka za svoju ku\u0107nu teretanu, koji, iako nije potpuna zamjena za \u017eivog masera, mo\u017ee u\u010dinkovito djelovati na uko\u010dene mi\u0161i\u0107e ili Djelovanjem na fascije, koje su vezivno tkivo koje obavija mi\u0161i\u0107e i nalazi se izme\u0111u pojedinih mi\u0161i\u0107nih vlakana, oni pru\u017eaju potporu mi\u0161i\u0107ima, daju im oblik i poma\u017eu im da ostanu na pravom mjestu. Istovremeno, omogu\u0107uju glatko, nesputano kretanje. Osim toga, igraju ulogu u prijenosu energije i signala od \u017eiv\u010danog sustava do mi\u0161i\u0107a (povezuju\u0107i mozak s mi\u0161i\u0107em). Me\u0111utim, kada fascije postanu krute, to mo\u017ee negativno utjecati na funkciju cijelog mi\u0161i\u0107a. Osim smanjene pokretljivosti, to tako\u0111er mo\u017ee dovesti do stvaranja takozvanih trigger to\u010daka, malih, bolnih \u010dvorova koji se mogu napipati unutar mi\u0161i\u0107a. Naj\u010de\u0161\u0107i uzroci su prekomjerna upotreba mi\u0161i\u0107a, neprikladne vje\u017ebe, ozljede ili psihi\u010dki stres. Zato \u0107ete ovo fitness pomagalo prona\u0107i u gotovo svakom ku\u0107anstvu sporta\u0161a. Osim ostalih prednosti, ovaj \u010dlanak tako\u0111er \u0107e objasniti kako odabrati i koristiti pjenasti masa\u017eni valjak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_pjenasti_valjak_ili_foam_roller\"><\/span>\u0160to je pjenasti valjak ili foam roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/masazni-valjci\">Foam roller<\/a>, poznat i kao masa\u017eni valjak, je <strong>fitness pomagalo koje vam omogu\u0107uje samomasa\u017eu mi\u0161i\u0107a cijelog tijela.<\/strong> Koristi se prije i poslije treninga, kao dio oporavka, te kao terapeutska pomo\u0107 tijekom rehabilitacije. Ovi su valjci izra\u0111eni od pjene s razli\u010ditim razinama tvrdo\u0107e i dolaze u razli\u010ditim veli\u010dinama i vrstama povr\u0161ina. Postoje \u010dak i&nbsp;<a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\">smart foam rolleri<\/a> s ugra\u0111enim vibriraju\u0107im jezgrama koji se prvenstveno koriste za osloba\u0111anje napetosti ili zagrijavanje ve\u0107ih mi\u0161i\u0107nih skupina kao \u0161to su le\u0111a, stra\u017enjica, bedra ili listovi. Kada ciljate na manje mi\u0161i\u0107e, poput onih u stopalima ili izme\u0111u lopatica, <a href=\"https:\/\/gymbeam.hr\/masazna-loptica-flexball-orange-gymbeam.html\">masa\u017ene lopte<\/a>&nbsp;su u\u010dinkovitije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Popularnost pjenastih valjaka posljednjih je godina u porastu, osobito me\u0111u<strong> trka\u010dima, sporta\u0161ima snage, crossfiterima i drugim aktivnim pojedincima.<\/strong> Me\u0111utim, ljudi koji mogu cijeli dan provesti sjede\u0107i ili stoje\u0107i na poslu tako\u0111er ih koriste nave\u010der za istezanje, opu\u0161tanje i masa\u017eu mi\u0161i\u0107a.<\/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=\"\u0160to je pjenasti masa\u017eni valjak ili foam roller?\" class=\"wp-image-503848\" title=\"\u0160to je pjenasti masa\u017eni valjak ili foam roller?\" 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 funkcionira pjenasti valjak?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-black-gymbeam.html\">Foam rolleri<\/a> mogu vr\u0161iti pritisak na mi\u0161i\u0107e, pobolj\u0161avaju\u0107i cirkulaciju krvi, a tako\u0111er ciljati i na fascije. Prvenstveno se koriste za <strong>zagrijavanje mi\u0161i\u0107a, istezanje i tehnike miofascijalnog opu\u0161tanja<\/strong> (Self-Myofascial Release \u2013 SMR). <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Djelovanjem na fascije, koje su vezivno tkivo koje obavija mi\u0161i\u0107e<\/strong> i nalazi se izme\u0111u pojedinih mi\u0161i\u0107nih vlakana, oni pru\u017eaju potporu mi\u0161i\u0107ima, daju im oblik i poma\u017eu im da ostanu na pravom mjestu. Istovremeno, omogu\u0107uju glatko, nesputano kretanje. Osim toga, igraju ulogu u prijenosu energije i signala od \u017eiv\u010danog sustava do mi\u0161i\u0107a (povezuju\u0107i mozak s mi\u0161i\u0107em). Me\u0111utim, kada fascije postanu krute, to mo\u017ee negativno utjecati na funkciju cijelog mi\u0161i\u0107a. Osim smanjene pokretljivosti, to tako\u0111er mo\u017ee dovesti do <strong>stvaranja takozvanih trigger to\u010daka<\/strong>, malih, bolnih \u010dvorova koji se mogu napipati unutar mi\u0161i\u0107a. Naj\u010de\u0161\u0107i uzroci su prekomjerna upotreba mi\u0161i\u0107a, neprikladne vje\u017ebe, ozljede ili psihi\u010dki 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>Pjenasti valjak <strong>pomo\u0107i \u0107e vam u ciljanju podru\u010dja uko\u010denih mi\u0161i\u0107a ili trigger to\u010daka i njihovom masiranju<\/strong>. Me\u0111utim, dobrobiti njegove redovite uporabe to \u010dak i nadilaze.<\/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=\"Foam roller i njegovi u\u010dinci\" class=\"wp-image-503864\" title=\"Foam roller i njegovi u\u010dinci\" 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=\"Zasto_biste_trebali_koristiti_foam_roller\"><\/span>Za\u0161to biste trebali koristiti foam roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oni koji imaju iskustva s kori\u0161tenjem <a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-orange-gymbeam.html\">foam rollera<\/a> sigurno mogu razumjeti za\u0161to ih neki ljudi vole i mrze u isto vrijeme. Osobito kada se radi o bolnim mi\u0161i\u0107ima, kori\u0161tenje pjenastog valjka mo\u017ee biti prili\u010dno bolno tijekom prvih nekoliko sekundi. Me\u0111utim, nakon nekog vremena dolazi <strong>dobrodo\u0161lo olak\u0161anje koje nadokna\u0111uje po\u010detnu nelagodu.<\/strong> Osim brzog olak\u0161anja, mo\u017eete o\u010dekivati i druge blagodati redovitog rolanja.<\/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. Mo\u017ee pozitivno utjecati na fleksibilnost mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Kada prije toga upotrijebite pjenasti valjak na mi\u0161i\u0107noj skupini koju namjeravate vje\u017ebati, mi\u0161i\u0107i \u0107e se zagrijati i bolje prokrviti. To im omogu\u0107uje da prime vi\u0161e kisika i drugih hranjivih tvari potrebnih za rad mi\u0161i\u0107a. Dodatno, rolanje mo\u017ee olak\u0161ati sva podru\u010dja koja su <strong>uko\u010dena,<\/strong> \u0161to tako\u0111er dovodi do pobolj\u0161ane pokretljivosti. Prema studijama, ovi u\u010dinci mogu \u010dak rezultirati <strong>pove\u0107anim rasponom pokreta zglobova<\/strong> u masiranom podru\u010dju. Op\u0107enito, rolanje daje bolje rezultate od tradicionalnog istezanja prije treninga.<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. Mo\u017ee pomo\u0107i u smanjenju bolova u mi\u0161i\u0107ima nakon vje\u017ebanja<\/h3>\n\n\n\n<p>Mnogi se ljudi okre\u0107u rolanju s pjenastim valjkom o\u010dekuju\u0107i da \u0107e smanjiti bolove mi\u0161i\u0107a nakon vje\u017ebanja i ubrzati njihov oporavak. Nekoliko je studija tako\u0111er potvrdilo da <strong>samo-miofascijalno otpu\u0161tanje uz pomo\u0107 pjenastog valjka nakon treninga mo\u017ee dovesti do smanjenja bolova u mi\u0161i\u0107ima<\/strong> (odgo\u0111ena mi\u0161i\u0107na bol &#8211; DOMS) 24 i 48 sati nakon treninga. To se mo\u017ee pretvoriti u bolju izvedbu u sljede\u0107im treninzima. Stoga je ova tehnika popularna me\u0111u sporta\u0161ima sa zahtjevnim rasporedom treninga ili natjecanja. <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>Me\u0111utim, rolanje odmah nakon treninga mo\u017eda ne\u0107e svima odgovarati, a neki vi\u0161e vole koristiti ovu tehniku nekoliko sati kasnije kod ku\u0107e ili \u010dak sljede\u0107i dan kao dio oporavka. <strong>Stoga je va\u017eno da prona\u0111ete ono \u0161to vam najvi\u0161e odgovara.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o drugim na\u010dinima kako podr\u017eati oporavak mo\u017eete saznati u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\">Najbolje tehnike za regeneraciju, bol u mi\u0161i\u0107ima i umor nakon treninga<\/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=\"Foam roller i njegove prednosti\" class=\"wp-image-503880\" title=\"Foam roller i 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. Mo\u017ee podr\u017eati sportsku izvedbu<\/h3>\n\n\n\n<p>Rolanje prije i poslije treninga mo\u017ee pridonijeti boljoj izvedbi. Prije vje\u017ebanja, poma\u017ee pripremiti va\u0161e mi\u0161i\u0107e za stres i <strong>istovremeno smanjuje osje\u0107aj <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\">umora<\/a>, omogu\u0107uju\u0107i vam da podnesete naporniji trening.<\/strong> Kao \u0161to je ranije spomenuto, nakon treninga rolanje s pjenastim valjkom mo\u017ee dovesti do manje bolova u mi\u0161i\u0107ima sljede\u0107ih dana. Kada vas <strong>mi\u0161i\u0107i ne bole toliko na sljede\u0107em treningu, to \u0107e vjerojatno pozitivno utjecati na va\u0161u izvedbu. <\/strong><span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mo\u017ee pomo\u0107i u ubla\u017eavanju bolova u le\u0111ima<\/h3>\n\n\n\n<p>Imati uko\u010dena i bolna le\u0111a ne\u0161to je \u0161to \u0107e gotovo svatko iskusiti u nekom trenutku svog \u017eivota. Jednostavno dugo sjedenje, iznenadan pokret ili pretjerano naprezanje tijekom vje\u017ebanja mo\u017ee dovesti do toga. <strong>Za ubla\u017eavanje boli mo\u017ee pomo\u0107i miofascijalno otpu\u0161tanje pomo\u0107u pjenastog valjka.<\/strong> Me\u0111utim, ako rolanje po le\u0111ima uzrokuje jo\u0161 ve\u0107u bol, bolje je razmisliti o tradicionalnoj masa\u017ei le\u0111a ili se posavjetovati s fizioterapeutom ili ortopedom. To bi mogao biti ozbiljniji problem. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ostali mogu\u0107i u\u010dinci<\/h3>\n\n\n\n<p>Neki pojedinci tako\u0111er <strong>koriste <a href=\"https:\/\/gymbeam.hr\/fitness-pjenasti-valjak-m-roll-blue-gymbeam.html\">pjenaste valjke <\/a>u borbi protiv celulita<\/strong>. Vjeruju da mo\u017ee izgladiti masne rupice, koje su povezane s gore navedenim fascijama. No, istina je da rolanje s pjenastim valjkom dovodi samo do privremenog zagla\u0111ivanja ko\u017ee, prvenstveno zbog pobolj\u0161ane prokrvljenosti. Trenutno nema dokaza koji bi upu\u0107ivali na to da rolanje vodi do dugoro\u010dnog uklanjanja celulita.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[14]<\/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 tome \u0161to uzrokuje celulit i koje metode ga mogu ukloniti, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/celulit-sto-ga-uzrokuje-i-kako-ga-se-rijesiti\/\"><strong>Celulit \u2013 \u0161to ga uzrokuje i kako ga se rije\u0161iti?<\/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=\"8344,8347,44953,36280,8346,36043,67366,67384,36286,67660,36292,64849\" ><\/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 foam rollera\" 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_odabrati_foam_roller\"><\/span>Kako odabrati foam roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada se odlu\u010dite za pjenasti valjak odnosno foam roller, ubrzo \u0107ete otkriti da postoje brojne dostupne opcije. Dolaze s razli\u010ditim duljinama, razinama tvrdo\u0107e, s teksturama i bez. Kako se sna\u0107i u tome i <strong>prona\u0107i najbolji pjenasti valjak u skladu s va\u0161im potrebama?<\/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 foam rollera<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Osnovni foam roller<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-orange-gymbeam.html\">Foam roller<\/a> obi\u010dno je <strong>napravljen od mekane pjene i nema izbo\u010dine na svojoj povr\u0161ini.<\/strong><\/li>\n\n\n\n<li>Mo\u017ee imati razli\u010dite razine tvrdo\u0107e.<\/li>\n\n\n\n<li>Masa\u017ea njime ne\u0107e biti tako intenzivna, \u0161to \u0107e se svakako na\u0107i svoje poklonike, pogotovo u osobama koje tek po\u010dinju s pjenastim valjcima.<\/li>\n\n\n\n<li>Za njime mo\u017eete posegnuti i ako osjetite jake bolove u mi\u0161i\u0107ima, jer rebrasti valjak mo\u017ee u\u010diniti vi\u0161e \u0161tete nego koristi.<\/li>\n\n\n\n<li>Pritom treba biti svjestan da ne\u0107e doprijeti do dubljih slojeva mi\u0161i\u0107nog tkiva.<\/li>\n\n\n\n<li>Osim za istezanje, koristi se i za vje\u017ebe ravnote\u017ee ili kao fitness pomagalo u <a href=\"https:\/\/gymbeam.hr\/joga-i-pilates\">pilatesu ili jogi<\/a>.<\/li>\n\n\n\n<li>Du\u017ei pjenasti valjci idealni su za masa\u017eu le\u0111a, dok kra\u0107i omogu\u0107uju lak\u0161e ciljanje manjih mi\u0161i\u0107nih skupina. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/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<h4 class=\"wp-block-heading\">2. Rebrasti foam roller<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-green-gymbeam.html\">Ovaj tip rollera<\/a> ima <strong>\u0161uplju jezgru i \u010dvr\u0161\u0107u teksturiranu povr\u0161inu.<\/strong><\/li>\n\n\n\n<li>Zahvaljuju\u0107i 3D dizajnu, savr\u0161en je za duboku masa\u017eu mi\u0161i\u0107a i otpu\u0161tanje uko\u010denih podru\u010dja.<\/li>\n\n\n\n<li>Uz to, \u010dak se i po\u010detnici ne trebaju bojati kori\u0161tenja, jer mo\u017eete kontrolirati intenzitet masa\u017ee pode\u0161avanjem pritiska tijela.<\/li>\n\n\n\n<li>Postoje i foam rolleri s manjim ili ve\u0107im izbo\u010dinama koji dopiru dublje u mi\u0161i\u0107e i pogodni su za otpu\u0161tanje trigger to\u010daka.<\/li>\n\n\n\n<li>Mo\u017eete ih prona\u0107i u raznim \u0161irinama i duljinama. I za njih vrijedi isto pravilo: dulji su prikladne za ve\u0107e mi\u0161i\u0107ne skupine, a kra\u0107i za manje mi\u0161i\u0107e <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/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<h4 class=\"wp-block-heading\">3. Vibriraju\u0107i foam roller<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\">Vibriraju\u0107i foam roller<\/a> izgleda sli\u010dno kao osnovni rebrasti foam roller.<\/li>\n\n\n\n<li><strong>Sadr\u017ei vibriraju\u0107u jezgru koja vam omogu\u0107uje pode\u0161avanje intenziteta.<\/strong><\/li>\n\n\n\n<li>Vibracija mo\u017ee u\u010diniti masa\u017eu ugodnijom i u\u010dinkovitijom.<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Za one od vas koji se ne mogu odlu\u010diti samo za jedan valjak, na raspolaganju su i opcije 2-u-1 ili <a href=\"https:\/\/gymbeam.hr\/masazni-valjak-3in1-gymbeam.html\">3-in-1<\/a>. Obi\u010dno se takvo pomagalo sastoji od velikog glatkog valjka u koji je umetnut \u010dvr\u0161\u0107i rebrasti valjak, a mogu\u0107e i <a href=\"https:\/\/gymbeam.hr\/stap-za-masazu-muscle-roller-stick-gymbeam.html\">\u0161tap za masa\u017eu<\/a>. Na taj na\u010din \u0107ete imati vi\u0161e pomagala na raspolaganju za masa\u017eu razli\u010ditih dijelova tijela razli\u010ditim intenzitetom.<\/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=\"Kada_biste_trebali_koristiti_foam_roller\"><\/span>Kada biste trebali koristiti foam roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo je situacija u kojima <a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-green-gymbeam.html\">foam roller<\/a> mo\u017ee postati va\u0161 najbolji prijatelj. Bilo da se radi o istezanju ili dan nakon napornog treninga za noge kada vam poma\u017ee opustiti bolna bedra.<\/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. Prije treninga<\/h3>\n\n\n\n<p>Masa\u017ea zagrijava mi\u0161i\u0107e i pobolj\u0161ava cirkulaciju krvi. To omogu\u0107uje va\u0161im mi\u0161i\u0107ima da budu <strong>bolje pripremljeni za stres, smanjuju\u0107i rizik od ozljeda tijekom vje\u017ebanja.<\/strong> <span 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<h3 class=\"wp-block-heading\">2.&nbsp;Nakon treninga<\/h3>\n\n\n\n<p>Nakon vje\u017ebanja pomo\u0107i \u0107e vam da oslobodite cijelo tijelo kao dio faze hla\u0111enja. Tako\u0111er \u0107ete<strong> pospje\u0161iti cirkulaciju krvi u mi\u0161i\u0107ima, poma\u017eu\u0107i u uklanjanju otpadnih proizvoda (metabolita) koji nastaju tijekom vje\u017ebanja<\/strong>. Me\u0111utim, preporu\u010dljivo je koristiti <a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-crni-gymbeam.html\">glatki foam roller<\/a> za ovu svrhu. Va\u0161i su mi\u0161i\u0107i vjerojatno ve\u0107 pro\u0161li sva\u0161ta, tako da nema potrebe da ih dodatno optere\u0107ujete valjkom koji ima ogromne izbo\u010dine.<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. Kao dio oporavka<\/h3>\n\n\n\n<p>Poku\u0161ajte koristiti foam roller drugi dan nakon treninga kada mi\u0161i\u0107i \u010desto najvi\u0161e bole. Pomo\u0107i \u0107e u pobolj\u0161anju cirkulacije krvi u odre\u0111enom podru\u010dju, dopu\u0161taju\u0107i <a href=\"https:\/\/gymbeam.hr\/aminokiseline\">aminokiselinama<\/a> i drugim nutrijentima potrebnim za oporavak da u\u010dinkovitije dopru do njega. Tako\u0111er \u0107e <strong>isprati metabolite koji mogu uzrokovati bol.<\/strong><span 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<p>Ako \u017eelite saznati vi\u0161e o tome \u0161to bi vam jo\u0161 moglo pomo\u0107i da ubrzate oporavak, svakako pogledajte \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\">Kako pospje\u0161iti regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i drugih alata?<\/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. Bilo kada tijekom dana<\/h3>\n\n\n\n<p>Mo\u017eete posegnuti za foam rollerom kad god osjetite da su vam mi\u0161i\u0107i uko\u010deni ili se samo \u017eelite opustiti. Pogodan je nakon <strong>dugih sati sjedenja za ra\u010dunalom ili drugog sjedila\u010dkog posla.<\/strong> Isto tako, nakon zahtjevnog planinarenja, mo\u017ee donijeti \u017eeljeno olak\u0161anje va\u0161im le\u0111ima, koja su cijeli dan nosila va\u0161 <a href=\"https:\/\/gymbeam.hr\/adventure-black-ruksak-gymbeam.html\">ruksak<\/a>. Rolanje vam stoga mo\u017ee biti nagrada za dobro obavljen posao.<\/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_koristiti_foam_roller\"><\/span>Kako koristiti foam roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to po\u010dnete s rolanjem, odvojite trenutak i pro\u010ditajte na \u0161to trebate pripaziti. <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>U idealnom slu\u010daju, izvodite vje\u017ebe rolanja nakon zagrijavanja mi\u0161i\u0107a.<\/strong> Nekoliko minuta na <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\">spravi za veslanje<\/a>&nbsp;ili nekoj drugoj kardio spravi trebalo bi biti dovoljno, a mo\u017eete to u\u010diniti i nakon treninga dok su vam mi\u0161i\u0107i jo\u0161 topli.<\/li>\n\n\n\n<li>Postavite valjak ispod le\u0111a ili druge mi\u0161i\u0107ne skupine. Zatim lezite na njega i rolajte ga nekoliko centimetara gore-dolje. Zatim ga mo\u017eete pomaknuti malo ni\u017ee ili vi\u0161e i nastaviti sa samomasa\u017eom.<\/li>\n\n\n\n<li><strong>Intenzitet masa\u017ee mo\u017eete pove\u0107ati pode\u0161avanjem pritiska tijela na valjak.<\/strong><\/li>\n\n\n\n<li><strong>Izbjegavajte ozlije\u0111ena podru\u010dja i otvorene rane.<\/strong> Masiranje mo\u017ee biti pomalo neugodno, \u010dak i blago bolno tijekom prvih nekoliko sekundi, ali ne bi trebalo uzrokovati progresivno pogor\u0161anje boli.<\/li>\n\n\n\n<li><strong>Masirani mi\u0161i\u0107 treba biti istegnut\/napet.<\/strong> Naprimjer, kada masirate listove, ispravite nogu i usmjerite prste prema gore.<\/li>\n\n\n\n<li><strong>Izvodite rolaju\u0107e pokrete na svakoj mi\u0161i\u0107noj skupini najmanje 30 sekundi, do najvi\u0161e 2 minute.<\/strong> Prilagodite trajanje prema tome kako se osje\u0107ate i obratite pozornost na to kako se mi\u0161i\u0107i postupno opu\u0161taju i bolovi se smanjuju. Zatim prije\u0111ite na sljede\u0107u mi\u0161i\u0107nu skupinu.<\/li>\n\n\n\n<li><strong>Ako tijekom rolanja nai\u0111ete na tvr\u0111e mjesto, svakako to mjesto temeljitije izmasirajte.<\/strong><\/li>\n\n\n\n<li><strong>Koristite foam roller samo na mi\u0161i\u0107ima.<\/strong> Izbjegavajte kosti, zglobove i lumbalnu kralje\u017enicu.<\/li>\n\n\n\n<li><strong>S foam rollerom ciljajte ve\u0107e mi\u0161i\u0107ne skupine poput le\u0111a, stra\u017enjice, bedara ili listova.<\/strong> Ako trebate ciljati na manje mi\u0161i\u0107e ili odre\u0111ena problemati\u010dna podru\u010dja, koristite <a href=\"https:\/\/gymbeam.hr\/masazna-lopta-orange-gymbeam.html\">masa\u017enu loptu<\/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=\"Vjezbe_s_foam_rollerom\"><\/span>Vje\u017ebe s foam rollerom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uz pomo\u0107 pjenastog valjka odnosno foam rollera mo\u017eete jednostavno izvesti masa\u017eu cijelog tijela. <strong>No, naj\u010de\u0161\u0107e se koristi za otpu\u0161tanje napetosti u le\u0111ima, stra\u017enjici i bedrima.<\/strong> Isprobajte dolje navedene osnovne vje\u017ebe koje mo\u017eete koristiti prije svakog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pazite da se uvijek lagano zagrijete prije rolnja. Bit \u0107e dovoljno nekoliko minuta tr\u010danja na mjestu, brzo hodanje na traci za tr\u010danje, stacionarna vo\u017enja bicikla ili \u010dak preskakanje <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" class=\"ek-link\">u\u017eeta<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Rolanje foam rollerom po le\u0111ima<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Foam roller postavite ispod gornjeg dijela le\u0111a. Savijte ruke u laktovima i stavite dlanove iza u\u0161iju ili prekri\u017eite ruke na prsima. Savijte noge, dr\u017ee\u0107i stopala kao to\u010dke oslonca ravno na <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" class=\"ek-link\">prostirci<\/a>.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i po\u010dnite rolati foam rollerom po le\u0111ima gore-dolje. Ako osjetite uko\u010deno mjesto, temeljitije se usmjerite na njega. Masa\u017ea \u0107e biti intenzivnija kada s vi\u0161e tjelesne te\u017eine pritisnete foam roller. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj rollera gore ili dolje. Nastavite najmanje 30 sekundi.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> prebrzo pomicanje, rolanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/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 rolati foam rollerom po le\u0111ima?\" class=\"wp-image-503815\" title=\"Kako rolati foam rollerom po le\u0111ima?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rolanje foam rollerom po stra\u017enjici<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na roller, zatim savijte i podignite jednu nogu, postavljaju\u0107i je iznad koljena druge noge kojom se podupirete. Dr\u017eite ga kod gle\u017enja suprotnom rukom, a drugi dlan postavite na povr\u0161inu za oslonac. Lagano zakrenite torzo u stranu podignute noge.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i po\u010dnite rolati foam rollerom po stra\u017enjici gore-dolje. Ako osjetite uko\u010deno mjesto, temeljitije se usredoto\u010dite na njega. Masa\u017ea \u0107e biti intenzivnija kada s vi\u0161e tjelesne te\u017eine pritisnete foam roller. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj rollera gore ili dolje. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> prebrzo pomicanje, rolanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/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 rolati foam rollerom po stra\u017enjici?\" class=\"wp-image-503783\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rolanje foam rollerom po stra\u017enjoj strani bedara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na <strong><a href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-stellar-black-strix.html\">prostirku<\/a><\/strong> i stavite foam roller ispod bedra. Lagano savijte koljeno i dr\u017eite stopalo podignuto od tla. Savijte drugu nogu i ostavite cijelo stopalo na prostirci. Mo\u017eete ga staviti i na nogu koju masirate kako biste poja\u010dali intenzitet masa\u017ee. Ispru\u017eene ruke postavite iza sebe kao oslonac, s dlanovima na prostirci.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i po\u010dnite rolati bedro s rollerom gore-dolje. Ako osjetite napetu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska vlastitom tjelesnom te\u017einom poja\u010dat \u0107e masa\u017eu. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj pjenastog valjka odnosno rollera gore ili dolje. Nastavite s time najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> prebrzo pomicanje, rolanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/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 rolati foam rollerom po lo\u017eama?\" class=\"wp-image-503831\" title=\"Kako rolati foam rollerom po lo\u017eama?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Rolanje foam rollerom po prednjem dijelu bedara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite potrbu\u0161ke na prostirku, poduprite se podlakticama o tlo, a ispod bedra ispru\u017eene noge postavite roller. Savijte drugu nogu i stavite je u stranu za oslonac.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i po\u010dnite rolati bedro s rollerom gore-dolje. Ako osjetite napetu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska vlastitom tjelesnom te\u017einom poja\u010dat \u0107e masa\u017eu. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj pjenastog valjka odnosno rollera gore ili dolje. Nastavite s time najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> prebrzo pomicanje, rolanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/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 rolati foam rollerom po bedrima?\" class=\"wp-image-503799\" title=\"Kako rolati foam rollerom po bedrima?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_cijelo_tijelo_s_foam_rollerom\"><\/span>Vje\u017ebe za cijelo tijelo s foam rollerom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodatne u\u010dinkovite vje\u017ebe s foam rollerom za cijelo tijelo mo\u017eete prona\u0107i u 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 vje\u017ebe za opu\u0161tanje mi\u0161i\u0107a s valjkom za vje\u017ebanje I Home Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7NXuvO1vecE?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=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foam roller odnosno pjenasti valjak u\u010dinkovito je pomagalo za <strong>opu\u0161tanje mi\u0161i\u0107a cijelog tijela, pru\u017eanje podr\u0161ke oporavku i pobolj\u0161anje sportskih performansi.<\/strong> Mo\u017eete ga koristiti prije ili poslije vje\u017ebanja, ili bilo kada tijekom dana kada se \u017eelite istegnuti. Me\u0111utim, kako biste postigli najbolje rezultate, uvijek imajte na umu osnovna pravila rolanja uz pomo\u0107 foam rollera. Ona uklju\u010duju zagrijavanje mi\u0161i\u0107a prije rolanja, masa\u017eu svake skupine mi\u0161i\u0107a najmanje 30 sekundi do 2 minute i kori\u0161tenje rollera samo na mi\u0161i\u0107ima. Za po\u010detak, u svoju rutinu mo\u017eete uklju\u010diti gore navedene vje\u017ebe s foam rollerom za le\u0111a, stra\u017enjicu i noge.<\/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 \u010dlanak svidio i nau\u010dili ste ne\u0161to novo o foam rollerima ili pjenastim valjcima, slobodno ga podijelite sa svojim prijateljima!<\/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\/masazni-valjci\" 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.hr\/smart-pomagala-za-vjezbanje\" 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>Foam roller je savr\u0161eno sredstvo za samomasa\u017eu cijelog tijela. Ovaj \u010dlanak \u0107e vam otkriti za\u0161to ga koristiti, kako odabrati pravi, ali i osnovna pravila rolanja, uklju\u010duju\u0107i u\u010dinkovite vje\u017ebe za le\u0111a, stra\u017enjicu i bedra.<\/p>\n","protected":false},"author":129,"featured_media":503754,"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":[7100,7040,7208,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-511103","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-oprema-za-vjezbanje-hr","9":"tag-pjenasti-valjak-hr","10":"tag-regeneracija-hr","11":"tag-vjezbanje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovo pomagalo za masa\u017eu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako i kada vje\u017ebati s foam rollerom za opu\u0161tanje i oporavak mi\u0161i\u0107a? Kako odabrati foam roller, njegove prednosti i osnovne vje\u017ebe za le\u0111a i noge.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovo pomagalo za masa\u017eu? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako i kada vje\u017ebati s foam rollerom za opu\u0161tanje i oporavak mi\u0161i\u0107a? Kako odabrati foam roller, njegove prednosti i osnovne vje\u017ebe za le\u0111a i noge.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-08T16:22:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/Penovy-valec-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovo pomagalo za masa\u017eu?\",\"datePublished\":\"2023-12-08T16:22:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\"},\"wordCount\":3070,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Penovy-valec-FB-.png\",\"keywords\":[\"oprema za vje\u017ebanje\",\"pjenasti valjak\",\"regeneracija\",\"vje\u017ebanje\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/\",\"name\":\"Pjenasti valjak ili foam roller: Za\u0161to i kako koristiti ovo pomagalo za masa\u017eu? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/pjenasti-valjak-ili-foam-roller-sve-sto-biste-o-njemu-trebali-znati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Penovy-valec-FB-.png\",\"datePublished\":\"2023-12-08T16:22:35+00:00\",\"description\":\"Kako i kada vje\u017ebati s foam rollerom za opu\u0161tanje i oporavak mi\u0161i\u0107a? 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