{"id":513466,"date":"2024-01-24T17:49:49","date_gmt":"2024-01-24T16:49:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=513466"},"modified":"2024-01-24T17:49:49","modified_gmt":"2024-01-24T16:49:49","slug":"15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/","title":{"rendered":"Kako koristiti pjenasti valjak? 8 najboljih vje\u017ebi sa pjenastim valjkom"},"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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Sto_je_pjenasti_valjak\" title=\"\u0160to je pjenasti valjak?\">\u0160to je pjenasti valjak?<\/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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Kako_koristiti_pjenasti_valjak\" title=\"Kako koristiti pjenasti valjak?\">Kako koristiti pjenasti valjak?<\/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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Top_8_najucinkovitijih_vjezbi_sa_pjenastim_valjkom\" title=\"Top 8 naju\u010dinkovitijih vje\u017ebi sa pjenastim valjkom\">Top 8 naju\u010dinkovitijih vje\u017ebi sa pjenastim valjkom<\/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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Vjezbe_za_cijelo_tijelo_s_pjenastim_valjkom\" title=\"Vje\u017ebe za cijelo tijelo s pjenastim valjkom\">Vje\u017ebe za cijelo tijelo s pjenastim valjkom<\/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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Kamo_ici_odavde\" title=\"Kamo i\u0107i odavde?\">Kamo i\u0107i odavde?<\/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\/15-najboljih-vjezbi-s-pjenastim-valjkom-za-vjezbanje\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Patite li od uko\u010denih le\u0111a ili \u017eelite opustiti bedrene mi\u0161i\u0107e od prethodnog treninga? U tom slu\u010daju dobro bi bilo da posegnete za pjenastim valjkom. Ovo fitness pomagalo mo\u017ee <strong>opustiti, zagrijati i istegnuti<\/strong> va\u0161e mi\u0161i\u0107e. Ipak, najbolje rezultate posti\u0107i \u0107ete kada nau\u010dite pravilno koristiti pjenasti valjak i odaberete naju\u010dinkovitije vje\u017ebe.<\/p>\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\"><\/span>\u0160to je pjenasti valjak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/masazni-valjci\">Pjenasti valjak<\/a> poznat i kao masa\u017eni valjak, ubraja se me\u0111u <a href=\"https:\/\/gymbeam.hr\/trening-doma\"><strong>fitnes pomagala<\/strong><\/a> <strong>koja vam mogu pomo\u0107i u masa\u017ei cijelog tijela<\/strong>. Koristi se prije i poslije treninga, kao dio oporavka, te kao terapeutska pomo\u0107 tijekom rehabilitacije. Ovo pomagalo popularano je me\u0111u sporta\u0161ima snage, crossfiterima i trka\u010dima. No, koriste ga i ljudi koji npr. cijeli dan sjede ili stoje na poslu, a nave\u010der se \u017eele <strong>istegnuti, opustiti i izmasirati.<\/strong><\/p>\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 radi pjenasti valjak?<\/h3>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-black-gymbeam.html\">Pjenasti valjci<\/a> mogu stvoriti pritisak na mi\u0161i\u0107e kako bi pospje\u0161ili bolju cirkulaciju krvi, a tako\u0111er djeluju na fascije, odnosno vezivna tkiva. Zahvaljuju\u0107i tome prvenstveno se koriste za zagrijavanje mi\u0161i\u0107a, istezanje i <strong>tehnike miofascijalnog opu\u0161tanja<\/strong> (Self-Myofascial Release &#8211; SMR). \u0160tovi\u0161e, tako\u0111er poma\u017eu u masa\u017ei <strong>takozvanih okida\u010dkih to\u010daka<\/strong>, malih, bolnih \u010dvorova koji se mogu napipati unutar mi\u0161i\u0107a. <span style=\"color: #ff6600;\">[1\u20133]<\/span><\/span><\/p>\n\n\n<div style=\"height:17px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Na kraju, kori\u0161tenje pjenastog valjka nudi \u0161irok raspon prednosti <strong>za pravilnu funkciju mi\u0161i\u0107a, oporavak nakon vje\u017ebanja i sportsku izvedbu.<\/strong><\/span><\/p>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Ako vas zanimaju sve prednosti pjenastog valjka, mo\u017eete ih prona\u0107i u \u010dlanku: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/?p=511103\">Pjenasti valjak: za\u0161to i kako koristiti ovaj alat za masa\u017eu?<\/a><\/strong><\/span><\/p>\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=\"Pjenasti valjak i njegove prednosti\" class=\"wp-image-507311\" title=\"Pjenasti valjak i 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 pjenastih valjaka<\/h3>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Ovi valjci izra\u0111eni su <strong>od pjene s razli\u010ditim razinama tvrdo\u0107e i razlikuju se po veli\u010dini i vrsti povr\u0161ine.<\/strong><\/span><\/p>\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-orange-gymbeam.html\"><strong>Osnovni pjenasti valjak<\/strong><\/a> nema izbo\u010dine i stoga je prikladan za manje intenzivne masa\u017ee.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-green-gymbeam.html\" class=\"ek-link\"><strong>Pjenasti valjak s izbo\u010dinama<\/strong><\/a> ima \u0161uplju jezgru i tvr\u0111u povr\u0161inu s manjim ili ve\u0107im izbo\u010dinama. To ga \u010dini idealnim za duboku masa\u017eu mi\u0161i\u0107a.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/vibrirajuci-valjak-za-vjezbanje-v-roll-gymbeam.html\" class=\"ek-link\"><strong>Vibriraju\u0107i valjak<\/strong><\/a> osim izbo\u010dina ima i vibriraju\u0107u jezgru. Zahvaljuju\u0107i tome, masa\u017ea mo\u017ee biti ugodnija i u\u010dinkovitija.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><a href=\"https:\/\/gymbeam.hr\/masazni-valjak-3in1-gymbeam.html\" class=\"ek-link\"><strong>3-in-1 valjci<\/strong><\/a> obi\u010dno se sastoje od velikog pjenastog valjka, manjeg valjka s brazdama i <a href=\"https:\/\/gymbeam.hr\/stap-za-masazu-muscle-roller-stick-gymbeam.html\">\u0161tapi\u0107a za masa\u017eu<\/a>. Zbog toga su prikladni za sveobuhvatnu masa\u017eu cijelog tijela.<\/span><\/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_koristiti_pjenasti_valjak\"><\/span>Kako koristiti pjenasti valjak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Samomasa\u017ea <a href=\"https:\/\/gymbeam.hr\/fitness-pjenasti-valjak-m-roll-blue-gymbeam.html\">pjenastim valjkom<\/a> idealna je <strong>prije treninga<\/strong>, kao i nakon njegovog zavr\u0161etka, <strong>za opu\u0161tanje umornih mi\u0161i\u0107a<\/strong>. Sljede\u0107i dan nakon vje\u017ebanja mo\u017ee podr\u017eati proces <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\">oporavka<\/a>. Me\u0111utim, pjenasti valjak mo\u017eete koristiti bilo kada tijekom dana kada, primjerice, osjetite uko\u010denost mi\u0161i\u0107a ili <a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\">bolove u le\u0111ima.<\/a>Ipak, prije nego \u0161to krenete, pro\u010ditajte o nekim stvarima na koje morate pripaziti. <span style=\"color: #ff6600;\">[1, 4]<\/span><\/span><\/p>\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><span class=\"Y2IQFc\" lang=\"hr\"><strong>Rolanje je idealno raditi nakon zagrijavanja mi\u0161i\u0107a.<\/strong> Dovoljno je nekoliko minuta na&nbsp;<a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\">spravi za veslanje<\/a>&nbsp;ili nekoj drugoj <a href=\"https:\/\/gymbeam.hr\/air-bike-gymbeam.html\">spravi za vje\u017ebanje<\/a>&nbsp; ili nakon treninga, dok su mi\u0161i\u0107i jo\u0161 topli.<\/span><\/li>\n\n\n\n<li>Postavite valjak ispod le\u0111a ili druge mi\u0161i\u0107ne skupine. Zatim lezite na njega i otkotrljajte se nekoliko centimetara gore-dolje. Zatim ga mo\u017eete prilagoditi pomicanjem malo ni\u017ee ili vi\u0161e i nastaviti sa samomasa\u017eom.\n<\/li>\n\n\n\n<li><strong><span class=\"Y2IQFc\" lang=\"hr\">Intenzitet masa\u017ee mo\u017eete poja\u010dati sna\u017enijim pritiskom vlastite tjelesne te\u017eine na valjak.<\/span><\/strong><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Izbjegavajte ozlije\u0111ena podru\u010dja i otvorene rane.<\/strong> Masiranje mo\u017ee biti pomalo neugodno ili \u010dak blago bolno tijekom prvih nekoliko sekundi, ali ne bi trebalo uzrokovati postupno pogor\u0161anje boli.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Mi\u0161i\u0107 koji se masira trebao bi biti istegnut\/napet.<\/strong> Na primjer, kada masirate listove, ispravite nogu i usmjerite prste prema gore.<\/span><\/li>\n\n\n\n<li><strong>Rolajte svaku mi\u0161i\u0107nu skupinu najmanje 30 sekundi, a najvi\u0161e 2 minute.<\/strong> Prilagodite trajanje prema svom osje\u0107aju i obratite pozornost na to kako se mi\u0161i\u0107i postupno opu\u0161taju i eventualna nelagoda smanjuje. Zatim prije\u0111ite na sljede\u0107u mi\u0161i\u0107nu skupinu.<\/li>\n\n\n\n<li><strong><span class=\"Y2IQFc\" lang=\"hr\">Ako tijekom rolanja nai\u0111ete na ne\u0161to zategnutije, izmasirajte to podru\u010dje temeljitije.<\/span><\/strong><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Obavezno koristite pjenasti valjak samo na mi\u0161i\u0107ima.<\/strong> Izbjegavajte kosti, zglobove i lumbalnu kralje\u017enicu.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Koristite pjenasti valjak na ve\u0107im mi\u0161i\u0107nim skupinama kao \u0161to su le\u0111a, stra\u017enjica, bedra ili listovi.<\/strong> Ako trebate ciljati manje mi\u0161i\u0107e ili odre\u0111ena problemati\u010dna podru\u010dja, umjesto toga upotrijebite&nbsp;<a href=\"https:\/\/gymbeam.hr\/masazna-lopta-orange-gymbeam.html\">loptu za masa\u017eu.<\/a><\/span><\/li>\n<\/ol>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_8_najucinkovitijih_vjezbi_sa_pjenastim_valjkom\"><\/span>Top 8 naju\u010dinkovitijih vje\u017ebi sa pjenastim valjkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span class=\"Y2IQFc\" lang=\"hr\">Kori\u0161tenje pjenastog valjka omogu\u0107uje vam masa\u017eu cijelog tijela.<strong> No, naj\u010de\u0161\u0107e se koristi za ubla\u017eavanje napetosti u le\u0111ima, stra\u017enjici i bedrima.<\/strong> Isprobajte osnovne vje\u017ebe navedene u nastavku, koje mo\u017eete uklju\u010diti prije svakog treninga.<\/span><\/p>\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. Vje\u017ebe sa pjenastim valjkom za le\u0111a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Po\u010detni polo\u017eaj:<\/strong> Postavite pjenasti valjak 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\">podlozi<\/a>.<\/span><\/li>\n\n\n\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Izvo\u0111enje<\/strong>: Duboko udahnite i po\u010dnite kotrljati le\u0111ima gore-dolje na pjenastom valjku. Ako osjetite uko\u010deno mjesto, temeljitije se usredoto\u010dite na njega. Masa\u017ea \u0107e biti intenzivnija kada vi\u0161e tjelesne te\u017eine prislonite na pjenasti valjak. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj valjka gore ili dolje. Nastavite najmanje 30 sekundi.<\/span><\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za le\u0111a\" class=\"wp-image-507423\" title=\"Vje\u017ebe sa pjenastim valjkom za le\u0111a\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Vje\u017ebe sa pjenastim valjkom za latissimus dorsi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"Y2IQFc\" lang=\"hr\"><strong>Po\u010detni polo\u017eaj:<\/strong> lezite na bok, ispru\u017eite donju ruku i stavite pjenasti valjak ispod ramena. Savijte nadlakticu i stavite je pokraj sebe ili na tlo ispred sebe. Savijte noge i pri\u010dvrstite stopala uz prostirku. Za ovu vje\u017ebu prikladniji je&nbsp;<a href=\"https:\/\/gymbeam.hr\/pjenasti-valjak-za-vjezbanje-crni-gymbeam.html\">pjenasti valjak bez izbo\u010dina.<\/a><\/span><\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Duboko udahnite i po\u010dnite kotrljati bo\u010dnu stranu le\u0111a gore-dolje na pjenastom valjku. Ako osjetite uko\u010deno mjesto, temeljitije se usredoto\u010dite na njega. Masa\u017ea \u0107e biti intenzivnija kada vi\u0161e tjelesne te\u017eine prislonite na pjenasti valjak. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj pjenastog valjka gore ili dolje. Nastavite najmanje 30 sekundi.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za latissimus dorsi\" class=\"wp-image-507375\" title=\"Vje\u017ebe sa pjenastim valjkom za latissimus dorsi\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Vje\u017ebe sa pjenastim valjkom za stra\u017enjicu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na valjak, zatim savijte i podignite jednu nogu, postavljaju\u0107i je iznad koljena druge potporne noge. Dr\u017eite ga za gle\u017eanj suprotnom rukom, a drugi dlan stavite na podlogu za oslonac. Lagano zakrenite torzo u stranu podignute noge.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Duboko udahnite i po\u010dnite kotrljati stra\u017enjicom gore-dolje na pjenastom valjku. Ako osjetite uko\u010deno mjesto, temeljitije se usredoto\u010dite na njega. Masa\u017ea \u0107e biti intenzivnija kada vi\u0161e tjelesne te\u017eine prislonite na pjenasti valjak. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj pjenastog valjka gore ili dolje. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p>\n<div class=\"iYB33c\">&nbsp;<\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za stra\u017enjicu\" class=\"wp-image-507343\" title=\"Vje\u017ebe sa pjenastim valjkom za stra\u017enjicu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4.  Vje\u017ebe sa pjenastim valjkom za  stra\u017enju stranu 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\" class=\"ek-link\">podlogu<\/a><\/strong> i stavite pjenasti valjak ispod bedra. Lagano savijte koljeno i dr\u017eite stopalo 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 stavite iza sebe kao oslonac, s dlanovima na podlozi.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>:&nbsp;Duboko udahnite i po\u010dnite kotrljati bedro gore-dolje na pjenastom valjku. Ako osjetite tijesnu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska vlastitom tjelesnom te\u017einom poja\u010dat \u0107e masa\u017eu. Mo\u017eete podesiti polo\u017eaj pjenastog valjka gore ili dolje prema potrebi tijekom vje\u017ebe. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za  stra\u017enju stranu bedara\" class=\"wp-image-507439\" title=\"Vje\u017ebe sa pjenastim valjkom za  stra\u017enju stranu bedara\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Vje\u017ebe sa pjenastim valjkom za  bo\u010dnu stranu bedara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite bo\u010dno na <strong><a href=\"https:\/\/gymbeam.hr\/podloga-na-vjezbanie-yoga-mat-orange-gymbeam.html\">prostirku<\/a>&nbsp;<\/strong>i stavite pjenasti valjak ispod vanjske strane potkoljenice. Poduprite se ispru\u017eenom donjom rukom na tlo. Savijte drugu ruku i stavite je na bok. Donju nogu dr\u017eite ispru\u017eenom, a gornju nogu savijte, oslanjaju\u0107i se stopalom na pod.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Duboko udahnite i po\u010dnite kotrljati bedro gore-dolje po pjenastom valjku. Ako osjetite uko\u010deno mjesto, temeljitije se usredoto\u010dite na njega. Primjena ve\u0107e te\u017eine vlastitog tijela na pjenasti valjak u\u010dinit \u0107e masa\u017eu intenzivnijom. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za  bo\u010dnu stranu bedara\" class=\"wp-image-507327\" title=\"Vje\u017ebe sa pjenastim valjkom za  bo\u010dnu stranu bedara\"\/><\/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. Vje\u017ebe sa pjenastim valjkom za  prednju stranu 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 i postavite pjenasti valjak ispod bedra ispru\u017eene noge. Savijte drugu nogu i stavite je u stranu za oslonac.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>:&nbsp;Duboko udahnite i po\u010dnite kotrljati bedro gore-dolje na pjenastom valjku. Ako osjetite tijesnu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska vlastitom tjelesnom te\u017einom poja\u010dat \u0107e masa\u017eu. Mo\u017eete podesiti polo\u017eaj pjenastog valjka gore ili dolje prema potrebi tijekom vje\u017ebe. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za  prednju stranu bedara\" class=\"wp-image-507391\" title=\"Vje\u017ebe sa pjenastim valjkom za  prednju stranu bedara\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Vje\u017ebe sa pjenastim valjkom za unutarnju stranu bedara<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Lezite trbuhom na prostirku i poduprite se podlakticama o pod. Savijte jednu nogu i stavite je u stranu dok stavite pjenasti valjak ispod bedra. Drugu nogu dr\u017eite ispru\u017eenom, a no\u017ene prste u\u010dvrstite u tlo. Savijte ruke i poduprite se podlakticama.<\/li>\n\n\n\n<li>Izvo\u0111enje: Duboko udahnite i po\u010dnite pomicati bedro u stranu i natrag na pjenastom valjku. Ako osjetite tijesnu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska na pjenastim valjkom te\u017einom vlastitog tijela u\u010dinit \u0107e masa\u017eu intenzivnijom. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.\n<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za unutarnju stranu bedara\" class=\"wp-image-507407\" title=\"Vje\u017ebe sa pjenastim valjkom za unutarnju stranu bedara\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Vje\u017ebe sa pjenastim valjkom za listove<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Sjednite na prostirku i stavite pjenasti valjak ispod potkoljenice ispru\u017eene noge. Savijte drugu nogu i dr\u017eite stopalo potpuno na tlu kao oslonac. Mo\u017eete ga staviti i na nogu koju masirate \u010dime \u0107ete poja\u010dati intenzitet masa\u017ee. Ispru\u017eene ruke postavite iza sebe, s dlanovima na prostirci.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje<\/strong>: Duboko udahnite i po\u010dnite pomicati listove gore-dolje po pjenastom valjku. Ako osjetite tijesnu to\u010dku, temeljitije se usredoto\u010dite na nju. Pove\u0107anje pritiska na pjenasti valjak te\u017einom vlastitog tijela u\u010dinit \u0107e masa\u017eu intenzivnijom. Tijekom vje\u017ebe mo\u017eete prema potrebi podesiti polo\u017eaj pjenastog valjka gore ili dolje. Nastavite najmanje 30 sekundi, a zatim promijenite stranu.<\/li>\n\n\n\n<li><p><strong>Uobi\u010dajene pogre\u0161ke:<\/strong> Prebrzo kretanje, prevrtanje preko malog podru\u010dja, zadr\u017eavanje daha.<\/p><div class=\"iYB33c\"><\/div><\/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=\"Vje\u017ebe sa pjenastim valjkom za listove\" class=\"wp-image-507359\" title=\"Vje\u017ebe sa pjenastim valjkom za listove\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezbe_za_cijelo_tijelo_s_pjenastim_valjkom\"><\/span>Vje\u017ebe za cijelo tijelo s pjenastim valjkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodatne u\u010dinkovite vje\u017ebe sa pjenastim valjkom 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=\"Kamo_ici_odavde\"><\/span>Kamo i\u0107i odavde?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Istra\u017eite alternativne treninge s razli\u010ditim fitness ure\u0111ajima i dopustite na\u0161im \u010dlancima da vas vode.\n<\/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>Inspiraciju za vje\u017ebanje cijelog tijela mo\u017eete prona\u0107i u \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/?p=513456\"><strong>Top 13 vje\u017ebi s loptom za vje\u017ebanje cijelog tijela<\/strong><\/a><\/li>\n\n\n\n<li>Savladajte funkcionalni trening s poluloptom za ravnote\u017eu tako da pogledate ovaj \u010dlanak:<a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\"><strong>10 najboljih vje\u017ebi za ravnote\u017eu s poluloptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela<\/strong><\/a><\/li>\n\n\n\n<li>Suspension trainer pogodan je i za funkcionalni trening. Saznajte kako ga koristiti i otkrijte u\u010dinkovite vje\u017ebe za cijelo tijelo u \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/\"><strong>Kako vje\u017ebati sa Suspension Trainerom? Isprobajte ove u\u010dinkovite vje\u017ebe za cijelo tijelo<\/strong><\/a><\/li>\n\n\n\n<li>Vje\u017ebajte visokokvalitetno s trakama otpora. Najbolje vje\u017ebe mo\u017eete prona\u0107i u \u010dlanku:&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\"><strong>30 vje\u017ebi s otpornom trakom za cijelo tijelo<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Pjenasti valjak je u\u010dinkovito sredstvo za <strong>opu\u0161tanje mi\u0161i\u0107a cijelog tijela, kao i za poticanje oporavka i atletske izvedbe.<\/strong> Ove vje\u017ebe mo\u017eete uklju\u010diti prije ili nakon treninga ili u bilo koje vrijeme tijekom dana kada se \u017eelite istegnuti. Me\u0111utim, kako biste postigli najbolje rezultate, uvijek <strong>imajte na umu osnovna pravila za kori\u0161tenje pjenastog valjka.<\/strong> To uklju\u010duje zagrijavanje mi\u0161i\u0107a prije rolanja, masa\u017eu svake skupine mi\u0161i\u0107a najmanje 30 sekundi do 2 minute i kori\u0161tenje pjenastog valjka samo na mi\u0161i\u0107ima.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od pomo\u0107i? Ako je tako, podijelite to sa svojim prijateljima i inspirirajte ih da se oku\u0161aju u ovim vje\u017ebama sa pjenastim valjkom.\n<\/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\/trening-doma\" 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>Pjenasti valjak je idealan alat za masa\u017eu cijelog tijela nakon vje\u017ebanja ili u sklopu oporavka. Kako ga koristiti za osloba\u0111anje napetosti u le\u0111ima, bedrima ili listovima?<\/p>\n","protected":false},"author":129,"featured_media":507298,"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":[7376,7100,7040,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-513466","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-istezanje-hr","9":"tag-oprema-za-vjezbanje-hr","10":"tag-pjenasti-valjak-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>Kako koristiti pjenasti valjak? 8 najboljih vje\u017ebi sa pjenastim valjkom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je pjenasti valjak i kako ga koristiti za opu\u0161tanje i oporavak mi\u0161i\u0107a? 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