{"id":711478,"date":"2025-04-01T10:41:09","date_gmt":"2025-04-01T08:41:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=711478"},"modified":"2025-04-01T10:41:09","modified_gmt":"2025-04-01T08:41:09","slug":"kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/","title":{"rendered":"Kako uporabljati masa\u017eno pi\u0161tolo: 12 osnovnih tehnik za celo telo"},"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\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#Kaj_je_masazna_pistola\" title=\"Kaj je masa\u017ena pi\u0161tola?\">Kaj je masa\u017ena pi\u0161tola?<\/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\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#Kako_izbrati_masazno_pistolo\" title=\"Kako izbrati masa\u017eno pi\u0161tolo?\">Kako izbrati masa\u017eno pi\u0161tolo?<\/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\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#7_kljucnih_nasvetov_za_pravilno_uporabo_masazne_pistole\" title=\"7 klju\u010dnih nasvetov za pravilno uporabo masa\u017ene pi\u0161tole\">7 klju\u010dnih nasvetov za pravilno uporabo masa\u017ene pi\u0161tole<\/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\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#12_ucinkovitih_tehnik_z_masazno_pistolo_za_celo_telo\" title=\"12 u\u010dinkovitih tehnik z masa\u017eno pi\u0161tolo za celo telo\">12 u\u010dinkovitih tehnik z masa\u017eno pi\u0161tolo za celo telo<\/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\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#Kam_naprej\" title=\"Kam naprej?\">Kam naprej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-uporabljati-masazno-pistolo-12-osnovnih-tehnik-za-celo-telo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u017delite <strong>olaj\u0161ati bole\u010de mi\u0161ice hrbta ali zmanj\u0161ati togost po vadbi z masa\u017eno pi\u0161tolo?<\/strong> Potem ste na pravem mestu! Pripravili smo vodnik, kako pravilno uporabljati masa\u017eno pi\u0161tolo \u2013 ne glede na to, ali ste \u0161portnik ali pa si \u017eelite le olaj\u0161ati mi\u0161i\u010dno napetost. Spoznajte osnovna pravila in klju\u010dne tehnike za <strong>izbolj\u0161anje regeneracije, sprostitev napetih mi\u0161ic<\/strong> ter podporo<strong> limfnemu sistemu.<br><br><\/strong><\/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_masazna_pistola\"><\/span>Kaj je masa\u017ena pi\u0161tola?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017ena pi\u0161tola je<strong> prenosna naprava,<\/strong> ki deluje na principu <strong>perkusivne terapije.<\/strong> Ta tehnika uporablja hitre, oscilirajo\u010de gibe, ki prodrejo globoko v mi\u0161i\u010dno tkivo. Pomaga spodbujati <strong>prekrvavitev, dovajati kisik in hranilne snovi mi\u0161icam<\/strong> ter pospe\u0161uje odstranjevanje odpadnih snovi. Posledi\u010dno prispeva k <strong>hitrej\u0161i regeneraciji, zmanj\u0161evanju bole\u010din, pove\u010danju obsega gibanja<\/strong> in lahko celo pomaga<strong> zmanj\u0161ati videz celulita.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te naprave za samomasa\u017eo so na voljo v razli\u010dnih velikostih, oblikah in dizajnih. Najbolj priljubljene so <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">klasi\u010dne (zmogljive)<\/a> ali <a href=\"https:\/\/gymbeam.si\/mini-masazna-pistola-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kompaktne (mini)<\/a> masa\u017ene pi\u0161tole. Obe obi\u010dajno ponujata ve\u010d stopenj intenzivnosti in vklju\u010dujeta ve\u010d nastavkov za masa\u017eo, ki jih lahko izberete glede na del telesa, na katerega se \u017eelite osredoto\u010diti. \u010ce izberete visokokakovosten model z dovolj mo\u010di, je masa\u017ena pi\u0161tola primerna tudi za <a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bole\u010dine v hrbtu<\/strong><\/a> in druge dele telesa. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse o koristih masa\u017enih pi\u0161tol lahko najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/masazne-pistole-5-nacinov-kako-lahko-koristijo-vsem-ne-le-sportnikom\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Masa\u017ene pi\u0161tole: 5 na\u010dinov, kako koristijo vsem, ne le \u0161portnikom.<br><br><\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\" id=\"Jak-funguje-mas\u00e1\u017en\u00ed-pistole?\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg\" alt=\"Kako deluje masa\u017ena pi\u0161tola?\" class=\"wp-image-672671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izbrati_masazno_pistolo\"><\/span>Kako izbrati masa\u017eno pi\u0161tolo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce razmi\u0161ljate o nakupu masa\u017ene pi\u0161tole, upo\u0161tevajte te dejavnike:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mo\u010d in intenzivnost: <\/strong>Preverite, ali masa\u017ena pi\u0161tola ponuja nastavljive stopnje intenzivnosti, ki ustrezajo razli\u010dnim potrebam po masa\u017ei.<\/li>\n\n\n\n<li><strong>Nivo hrupa:<\/strong> Nekatere masa\u017ene pi\u0161tole so lahko glasne, kar je lahko mote\u010de. I\u0161\u010dite modele s tihim delovanjem za bolj udobno izku\u0161njo.<\/li>\n\n\n\n<li><strong>\u017divljenjska doba baterije:<\/strong> \u010cas delovanja z enim polnjenjem je klju\u010dnega pomena, \u0161e posebej, \u010de nameravate pi\u0161tolo uporabljati dlje \u010dasa ali pogosteje.<\/li>\n\n\n\n<li><strong>Te\u017ea in ergonomija:<\/strong> La\u017eji in ergonomi\u010dno oblikovani modeli so la\u017eji za uporabo ter omogo\u010dajo dalj\u0161o uporabo brez utrujenosti rok. Mini masa\u017ene pi\u0161tole so bolj prenosne, zaradi \u010desar so idealne za potovanja.<\/li>\n\n\n\n<li><strong>Nastavki in dodatki: <\/strong>Razli\u010dni nastavki za masa\u017eo so zasnovani za specifi\u010dne mi\u0161i\u010dne skupine. Prepri\u010dajte se, da izbrani model vklju\u010duje nastavke, ki ustrezajo va\u0161im potrebam.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Osnovni nastavki za masa\u017ene pi\u0161tole:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kro\u017eni (\u017eogasti) nastavek:<\/strong> Hrbet, ramena, roke, boki, zadnjica, kvadricepsi, zadnji deli stegenj, me\u010da.<\/li>\n\n\n\n<li><strong>Vilasti nastavek:<\/strong> Obmo\u010dja s tetivami in ligamenti, kot so vzdol\u017e hrbtenice ali goleni.<\/li>\n\n\n\n<li><strong>Raven nastavek: <\/strong>Hrbet, prsa, podlakti.<\/li>\n\n\n\n<li><strong>Kroglasti nastavek: <\/strong>Aktivacijske to\u010dke, globoko mi\u0161i\u010dno tkivo.<\/li>\n\n\n\n<li><strong>Zlati prstni nastavek:<\/strong> Trapezasta mi\u0161ica, globoko mi\u0161i\u010dno tkivo.<\/li>\n\n\n\n<li><strong>Kotasti nastavek:<\/strong> Obmo\u010dje hrbtenice, lopatice, goleni.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg\" alt=\"Nastavki za glavo masa\u017ene pi\u0161tole:\" class=\"wp-image-672687\" title=\"Nastavki za glavo masa\u017ene pi\u0161tole:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_kljucnih_nasvetov_za_pravilno_uporabo_masazne_pistole\"><\/span>7 klju\u010dnih nasvetov za pravilno uporabo masa\u017ene pi\u0161tole<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete uporabljati masa\u017eno pi\u0161tolo, se prepri\u010dajte, da ste se seznanili z <strong>osnovnimi varnostnimi smernicami<\/strong>. To vam bo pomagalo prepre\u010diti neza\u017eelene u\u010dinke, kot so modrice na mi\u0161icah ali kosteh, ter <strong>zagotoviti u\u010dinkovito uporabo.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Izberite pravi nastavki za masa\u017eno glavo:<\/strong> Izberite obliko nastavka glede na obmo\u010dje, ki ga \u017eelite masirati.<\/li>\n\n\n\n<li><strong>Izberite intenzivnost:<\/strong> Za\u010dnite z ni\u017ejo hitrostjo in postopoma pove\u010dujte na vi\u0161je ravni.<\/li>\n\n\n\n<li><strong>Poi\u0161\u010dite udoben polo\u017eaj:<\/strong> Lezite ali sedite na na\u010din, ki vam je udoben in omogo\u010da, da se mi\u0161ica, ki jo masirate, sprosti.<\/li>\n\n\n\n<li><strong>Kako pogosto in kako dolgo uporabljati masa\u017eno pi\u0161tolo:<\/strong> Masirajte eno obmo\u010dje 30 sekund do 2 minuti. \u010cez dan lahko ponovite masa\u017eo enega obmo\u010dja 1\u20132-krat. Skupaj omejite skupni \u010das masa\u017ee na 15\u201320 minut na dan.  <\/li>\n\n\n\n<li><strong>Masirajte samo mi\u0161ice:<\/strong> Izogibajte se glavi, vratu, kostem, sklepom, hrbtenici ter obmo\u010djem z modricami ali drugimi po\u0161kodbami.<\/li>\n\n\n\n<li><strong>Bodite pozorni na kontraindikacije:<\/strong> Kdaj ne smete uporabljati masa\u017ene pi\u0161tole? \u010ce imate vnetne bolezni, trombozo, kr\u010dne \u017eile, nevrolo\u0161ke bolezni, visok krvni tlak, te\u017eave s srcem ali mi\u0161i\u010dno-skeletnim sistemom, ali jemljete zdravila za red\u010denje krvi. Posvetujte se z zdravnikom o primernosti uporabe masa\u017ene pi\u0161tole. \u017denske naj se izogibajo uporabi masa\u017ene pi\u0161tole med nose\u010dnostjo zaradi hormonskih sprememb in vpliva masa\u017ee na prekrvavitev.   <\/li>\n\n\n\n<li><strong>Uporabite jo ob pravem \u010dasu:<\/strong> Primerna je pred in po vadbi ali kadar koli \u010dez dan. Vendar pa se izogibajte uporabi takoj po intenzivnem treningu mo\u010di, dolgem teku ali drugih vzdr\u017eljivostnih aktivnostih.<br><br> <\/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=\"8344,49246,58822,67372,80965\" ><\/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=\"12_ucinkovitih_tehnik_z_masazno_pistolo_za_celo_telo\"><\/span>12 u\u010dinkovitih tehnik z masa\u017eno pi\u0161tolo za celo telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali si \u017eelite masa\u017ee <strong>celega telesa ali se osredoto\u010diti samo na problemati\u010dna obmo\u010dja, kot so trapezi ali hrbet? <\/strong>Pripravili smo seznam najbolj\u0161ih nasvetov in tehnik za <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">masa\u017eno pi\u0161tolo<\/a> za zgornji in spodnji del telesa. Ustvarite lahko svojo lastno rutino masa\u017ee in jo <strong>udobno izvajate doma.<\/strong> Vendar pa, \u010de potrebujete temeljitej\u0161o masa\u017eo, \u0161e posebej za hrbet, prosite za pomo\u010d svojega partnerja ali dru\u017einskega \u010dlana.<br><br><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Masa\u017ea trapezne mi\u0161ice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">na blazini <\/a>v udobnem polo\u017eaju, na primer s prekri\u017eanimi nogami. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite masirati levo trapezasto mi\u0161ico, in obratno. Postavite nastavek za masa\u017eo na mi\u0161ico in masirajte obmo\u010dje med ramo in vratom. Osredoto\u010dite se le na mi\u0161ico, izogibajte se klju\u010dnici in vratu. Najprej masirajte eno stran, nato preklopite na drugo.    <\/li>\n\n\n\n<li><strong>Drugi primerni nastavki: <\/strong>Kroglasti, zlati prstni.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoje trapeze po dolgem dnevu za ra\u010dunalnikom, du\u0161evno iz\u010drpavajo\u010dem dnevu ali pohodu s te\u017ekim nahrbtnikom.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/trapezy.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na trapezih\" class=\"wp-image-672879\" title=\"Uporaba masa\u017ene pi\u0161tole na trapezih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Masa\u017ea ramen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini v udobnem polo\u017eaju, na primer s prekri\u017eanimi nogami. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite masirati levo ramo, in obratno. Postavite nastavek na mi\u0161ico in uporabite kro\u017ene gibe za masa\u017eo deltoidne mi\u0161ice. Osredoto\u010dite se le na mi\u0161ico, izogibajte se ramenskem sklepu. Najprej masirajte eno stran, nato preklopite na drugo.    <\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Raven, krogli\u010dni.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoja ramena nekaj \u010dasa po vadbi zgornjega dela telesa, <a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\">plavanju<\/a>, odbojki, ko\u0161arki ali \u0161portih z loparjem.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/rameno.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na ramenih\" class=\"wp-image-672863\" title=\"Uporaba masa\u017ene pi\u0161tole na ramenih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Masa\u017ea bicepsov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini v udobnem polo\u017eaju, na primer s prekri\u017eanimi nogami. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite raven nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo leve roke. Roko polo\u017eite na nogo, da se sprosti in jo ne\u017eno upognite v komolcu. Postavite nastavek za masa\u017eo na biceps in za\u010dnite masirati s kro\u017enimi gibi. Osredoto\u010dite se le na mi\u0161ico, izogibajte se nadlahtnici, gubi komolca in komolcu. Najprej masirajte eno roko, nato preklopite na drugo.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Kro\u017eni, kroglasti.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoje bicepse nekaj \u010dasa po vadbi <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">zgornjega dela telesa<\/a>, \u0161portih z loparjem, plezanju ali veslanju.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/biceps.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na bicepsih\" class=\"wp-image-672703\" title=\"Uporaba masa\u017ene pi\u0161tole na bicepsih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Masa\u017ea tricepsov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini v udobnem polo\u017eaju, na primer z upognjenimi nogami pred seboj. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite raven nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo leve roke. Roka naj po\u010diva pred telesom, naslonjena na tla ali na nogo, da se sprosti, z ne\u017eno upognjenim komolcem. Postavite nastavek na tricepse in za\u010dnite masirati s kro\u017enimi gibi. Osredoto\u010dite se le na mi\u0161ico, izogibajte se nadlahtnici in komolcu. Najprej masirajte eno roko, nato preklopite na drugo.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki: <\/strong>Kro\u017eni.<\/li>\n\n\n\n<li><strong>Nasvet: <\/strong>Poskusite masirati svoje tricepse nekaj \u010dasa po vadbi <a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-za-triceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">zgornjega dela telesa<\/a>, \u0161portih z loparjem, plezanju, teku na smu\u010deh ali veslanju.<br><br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_3-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na tricepsih\" class=\"wp-image-672719\" title=\"Uporaba masa\u017ene pi\u0161tole na tricepsih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Masa\u017ea podlakti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na <a href=\"https:\/\/gymbeam.si\/podloga-za-jogo-pro-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">blazini <\/a>v udobnem polo\u017eaju, na primer z upognjenimi nogami pred seboj. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite raven nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo leve podlakti. Ne\u017eno upognite roko in polo\u017eite podlaket na stegno, da ohranite roko spro\u0161\u010deno. Postavite nastavek za masa\u017eo na podlaket in za\u010dnite masirati z gibom navzgor, z vseh strani. Osredoto\u010dite se le na mi\u0161ico, izogibajte se kostem podlahtnica (<em>ulna<\/em>) in ko\u017eeljnica (radius). Najprej masirajte eno roko, nato preklopite na drugo.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Kro\u017eni.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoje podlakti nekaj \u010dasa po vadbi zgornjega dela telesa, plezanju, balvanskem plezanju ali kalisteniki (vadba dvigov).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_4-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na podlakti\" class=\"wp-image-672735\"\/><\/figure>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Masa\u017ea prsnih mi\u0161ic<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini v udobnem polo\u017eaju, na primer z upognjenimi nogami pred seboj. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite raven nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo leve strani prsnega ko\u0161a. Naslonite levo roko udobno na stegno ali na blazino pred seboj. Postavite nastavek za masa\u017eo na prsno mi\u0161ico in za\u010dnite masirati s kro\u017enimi gibi ali od spodaj navzgor. Osredoto\u010dite se le na mi\u0161ico, izogibajte se prsnici, klju\u010dnici, tkivu dojk in predelu bradavi\u010dk. Najprej masirajte eno stran, nato zamenjajte roki in preklopite na drugo stran.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki: <\/strong>Kro\u017eni.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoje prsne mi\u0161ice nekaj \u010dasa po vadbi za prsi, kot so potiski s prsi, <a href=\"https:\/\/gymbeam.si\/multifunkcijska-push-up-plosca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sklece<\/a>, vaje na <a href=\"https:\/\/gymbeam.si\/crossfit-gimnasticni-obroci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">obro\u010dih<\/a>, <a href=\"https:\/\/gymbeam.si\/bradlja-dip-ii-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">spusti <\/a>ali druge vaje za <a href=\"https:\/\/gymbeam.si\/blog\/seznam-vaj-prsne-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\">prsi<\/a>.<br><br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_5-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na prsnih mi\u0161icah\" class=\"wp-image-672751\" title=\"Uporaba masa\u017ene pi\u0161tole na prsnih mi\u0161icah\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Masa\u017ea spodnjega dela hrbta<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na blazini z upognjenimi nogami in se nagnite rahlo naprej. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo desne strani spodnjega dela hrbta. Naslonite levo roko udobno na stegno ali na blazino pred seboj. Postavite nastavek za masa\u017eo na spodnji del hrbta (takoj nad boki) in za\u010dnite masirati z gibom od zgoraj navzdol, premikajte se proti bokom. Osredoto\u010dite se le na mi\u0161ice, izogibajte se hrbtenici in predelu medeni\u010dne kosti. Najprej masirajte eno stran, nato zamenjajte roki in preklopite na drugo stran.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki: <\/strong>Raven.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati svoj spodnji del hrbta po vajah, kot je <a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\">mrtv<\/a><a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">i<\/a><a href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\"> dvig<\/a>, ali drugih vajah, ki ciljajo na to podro\u010dje, ali po prekomerni obremenitvi zaradi dolgotrajne stoje, sedenja, hoje ali no\u0161enja te\u017ekih predmetov.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_6-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na spodnjem delu hrbta\" class=\"wp-image-672767\" title=\"Uporaba masa\u017ene pi\u0161tole na spodnjem delu hrbta\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Masa\u017ea zadnjice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Ule\u017eite na hrbet na blazino, eno nogo upognite pod kotom pribli\u017eno 90 stopinj in jo polo\u017eite \u010dez drugo nogo. Nato postavite <a href=\"https:\/\/gymbeam.si\/vadbeni-valj-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">penast valj\u010dek<\/a>, zlo\u017eeno blazino ali <a href=\"https:\/\/gymbeam.si\/zlozljiva-podloga-tatami-mat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlogo <\/a>pod koleno upognjene noge. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. \u010ce dr\u017eite masa\u017eno pi\u0161tolo v desni roki, za\u010dnite z masa\u017eo desnega dela zadnjice. Z drugo roko ne\u017eno dr\u017eite koleno upognjene noge. Postavite nastavek na glutealno mi\u0161ico in za\u010dnite masirati z gibanjem navzgor in navzdol ali kro\u017enimi gibi, ciljajte na vse strani mi\u0161ice. Osredoto\u010dite se le na mi\u0161ico, izogibajte se medeni\u010dni kosti in trtici. Najprej masirajte eno stran, nato zamenjajte nogi in ponovite na drugi strani.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Ploski, krogli\u010dni.<\/li>\n\n\n\n<li><strong>Nasvet: <\/strong>Poskusite masirati svojo zadnjico po vajah, kot so <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">po\u010depi<\/a>, mrtvi dvigi, <a href=\"https:\/\/gymbeam.si\/blog\/potisk-bokov-najboljsa-vaja-za-popolno-zadnjico\/\" target=\"_blank\" rel=\"noreferrer noopener\">dvigi bokov<\/a> in drugih vajah, <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-zadnjico-in-noge\/\" target=\"_blank\" rel=\"noreferrer noopener\">osredoto\u010denih na zadnjico<\/a>, ali po dolgem <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">teku <\/a>ali hoji v hrib.<br><br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_7-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na zadnjici\" class=\"wp-image-672783\" title=\"Uporaba masa\u017ene pi\u0161tole na zadnjici\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Masa\u017ea sprednje in notranje strani stegna (kvadriceps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na blazini, eno nogo upognite pod kotom 90 stopinj in postavite koleno na tla. Drugo nogo imejte iztegnjeno na blazini. Vzemi masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo. Z drugo roko se podprite za bolj\u0161o stabilnost.   <\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. Za\u010dnite z masa\u017eo sprednjega dela stegna (kvadricepsa) upognjene noge. Premikajte se od kolena proti boku, pokrivajte celotno dol\u017eino in \u0161irino kvadricepsa. Masirajte le mi\u0161ico, izogibajte se kolenskemu sklepu in poga\u010dici. Najprej masirajte eno nogo, nato zamenjajte in preklopite na drugo.    <\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Ploski, krogli\u010dni.<\/li>\n\n\n\n<li><strong>Nasvet: <\/strong>Poskusite masirati svoja stegna po vadbi, kot so po\u010depi, abdukcija bokov na napravi ali druge <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" rel=\"noreferrer noopener\">vaje za noge<\/a>, po dolgem teku, <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\">kolesarjenju <\/a>ali ekipnih \u0161portih z \u017eogo in \u0161portih z loparjem.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_10-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na sprednjem delu stegen\" class=\"wp-image-672831\" title=\"Uporaba masa\u017ene pi\u0161tole na sprednjem delu stegen\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Masa\u017ea zadnje strani stegna (hamstringi)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini, eno nogo upognite pod kotom pribli\u017eno 90 stopinj, nogo imejte na tleh, koleno pa usmerjeno navzgor. Drugo nogo imejte iztegnjeno na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">blazini<\/a>. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo. Z drugo roko se podprite za ve\u010djo stabilnost.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. Za\u010dnite z masa\u017eo zadnje strani stegna (hamstringa) upognjene noge, premikajte se od spodaj navzgor proti zadnjici, pokrivajte celotno dol\u017eino in \u0161irino mi\u0161ice. Osredoto\u010dite se izklju\u010dno na mi\u0161ico, izogibajte se obmo\u010dju pri kolenu. Najprej masirajte eno nogo, nato zamenjajte in ponovite na drugi.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Raven, krogli\u010dni.<\/li>\n\n\n\n<li><strong>Nasvet: <\/strong>Poskusite masirati hamstringe po dolo\u010denem \u010dasovnem premoru po vajah, kot so romanski mrtvi dvigi, upogibanje nog na napravi in <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-zadnje-stegenske-misice-kako-okrepiti-zadnji-del-stegen\/\" target=\"_blank\" rel=\"noreferrer noopener\">drugih vajah, ki ciljajo na zadnji del stegen<\/a>, ter po dolgem teku, teku na smu\u010deh ali smu\u010danju, deskanju na snegu ali ekipnih \u0161portih z \u017eogo in \u0161portih z loparjem.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_9-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na hamstringih\" class=\"wp-image-672815\" title=\"Uporaba masa\u017ene pi\u0161tole na hamstringih\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Masa\u017ea zunanjega dela stegen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na <a href=\"https:\/\/gymbeam.si\/podloga-za-jogo-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">blazini <\/a>z rahlo upognjenimi koleni in stopali, ki so polo\u017eena na tla. Vzemite masa\u017eno pi\u0161tolo v eno roko in pritrdite kro\u017eni nastavek za masa\u017eo. Z drugo roko lahko dr\u017eite eno nogo ali jo postavite za seboj za ve\u010djo stabilnost.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. Za\u010dnite z masa\u017eo zunanjega dela stegna. Premikajte se od bokov navzdol po zunanji strani noge proti kolenu. Osredoto\u010dite se izklju\u010dno na mi\u0161ico, izogibajte se kol\u010dnemu in kolenskem sklepu. Najprej masirajte eno nogo, nato zamenjajte in ponovite na drugi.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Kro\u017eni.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati zunanji del stegna po dolo\u010denem \u010dasovnem premoru po vajah, kot so treningi na napravi za abdukcijo in druge vaje, usmerjene na zunanji del stegna, pa tudi po dolgem <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\">teku<\/a>, teku na smu\u010deh ali smu\u010danju ter ekipnih \u0161portih z \u017eogo in \u0161portih z loparjem.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_8-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017ene pi\u0161tole na zunanjih stegnih.\" class=\"wp-image-672799\" title=\"Uporaba masa\u017ene pi\u0161tole na zunanjih stegnih.\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Masa\u017ea me\u010d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Sedite na blazini z rahlo upognjenimi koleni in stopali, ki so polo\u017eena na tla. V eno roko vzemite masa\u017eno pi\u0161tolo in namestite kro\u017eni nastavek. Z drugo roko se lahko dr\u017eite za eno nogo ali jo postavite za seboj za dodatno stabilnost.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Vklopite masa\u017eno pi\u0161tolo in nastavite nizko intenzivnost, ki jo postopoma pove\u010dujte po potrebi. Namestite masa\u017eno glavo na me\u010da in za\u010dnite masirati. Premikajte se od gle\u017enja navzgor proti kolenskemu pregibu. Osredoto\u010dite se izklju\u010dno na mi\u0161ico, pri tem pa se izogibajte gle\u017enju in kolenskemu sklepu. Najprej masirajte eno nogo, nato preklopite na drugo.<\/li>\n\n\n\n<li><strong>Drugi primerni nastavki:<\/strong> Ravni, krogli\u010dni, vilasti.<\/li>\n\n\n\n<li><strong>Nasvet:<\/strong> Poskusite masirati me\u010da po dolo\u010denem \u010dasovnem premoru po vajah, kot so dvigi na prste in druge <a href=\"https:\/\/gymbeam.si\/blog\/9-najboljsih-vaj-za-stegna-in-meca\/\" target=\"_blank\" rel=\"noreferrer noopener\">vaje, usmerjene na me\u010da,<\/a> pa tudi po dolgem teku, teku na smu\u010deh ali smu\u010danju, ali po \u0161portih z \u017eogo in loparjem.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/C8513_11-ezgif.com-optimize.gif\" alt=\"Uporaba masa\u017enega pi\u0161tole na me\u010dih\" class=\"wp-image-672847\" title=\"Uporaba masa\u017enega pi\u0161tole na me\u010dih\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_naprej\"><\/span>Kam naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne spreglejte tudi na\u0161ih \u010dlankov, v katerih so opisane razli\u010dne tehnike regeneracije.<\/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>Masa\u017eni valj\u010dek je prav tako priljubljen pripomo\u010dek za regeneracijo. Ve\u010d o njegovih koristih lahko izveste v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/penasti-valj-vse-kar-morate-vedeti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Penasti valj: Zakaj in kako uporabiti ta masa\u017eni pripomo\u010dek?<\/a><\/strong><\/li>\n\n\n\n<li>Najbolj\u0161i treningi s penastim valjem so na voljo v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/#8_nejucinnejsich_cviku_s_penovym_valcem\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako uporabljati penasti valj? Top 8 vaj s penastim valjem <\/strong><\/a><\/li>\n\n\n\n<li>O razli\u010dnih metodah regeneracije se lahko preberete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Najbolj\u0161e tehnike za regeneracijo, bole\u010dine v mi\u0161icah in utrujenost po treningu.<\/strong><\/a><\/li>\n\n\n\n<li>Podrobneje si lahko o masa\u017enih pripomo\u010dkih preberete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako podpreti regeneracijo z uporabo masa\u017ene pi\u0161tole in drugih pripomo\u010dkov?<\/a><\/strong><\/li>\n\n\n\n<li>Podprete svojo regeneracijo tudi z na\u0161imi <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nasveti, kako najbolje regenerirati telo po vadbi.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masa\u017ena pi\u0161tola je <strong>u\u010dinkovit pripomo\u010dek za laj\u0161anje napetosti v mi\u0161icah in pomo\u010d pri regeneraciji celotnega telesa.<\/strong> Zgoraj omenjene osnovne tehnike so koristne ne le za \u0161portnike, ampak tudi za vsakogar, ki si \u017eeli laj\u0161anje bole\u010din v hrbtu po dolgotrajnem sedenju. Za najbolj\u0161e rezultate si zapomnite nekaj preprostih smernic: masirajte vsako mi\u0161i\u010dno skupino najmanj 30 sekund do 2 minuti, postopoma pove\u010dujte intenzivnost in jo uporabljajte samo na mi\u0161icah.<br><br><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam je bil ta \u010dlanek v\u0161e\u010d? \u010ce ja, ga lahko delite s prijatelji in jim posredujete nasvete za uporabo masa\u017ene pi\u0161tole.<\/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-guns\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage Guns\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako masirati celo telo z masa\u017eno pi\u0161tolo? V tem \u010dlanku boste na\u0161li u\u010dinkovite tehnike za laj\u0161anje togosti mi\u0161ic, od trapezov do me\u010d. <\/p>\n","protected":false},"author":129,"featured_media":672648,"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":[7107,7215,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-711478","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-regeneracija-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako uporabljati masa\u017eno pi\u0161tolo: 12 osnovnih tehnik za celo telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pravilno uporabljati masa\u017eno pi\u0161tolo za laj\u0161anje mi\u0161i\u010dne bole\u010dine in pospe\u0161evanje okrevanja po vadbi. 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