{"id":13795,"date":"2015-10-07T05:01:56","date_gmt":"2015-10-07T04:01:56","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/07\/joga-kot-odlicna-pomoc-pri-izboljsanju-sportnih-rezultatov\/"},"modified":"2015-10-07T05:01:56","modified_gmt":"2015-10-07T04:01:56","slug":"joga-kot-odlicna-pomoc-pri-izboljsanju-sportnih-rezultatov","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/joga-kot-odlicna-pomoc-pri-izboljsanju-sportnih-rezultatov\/","title":{"rendered":"Joga kot odli\u010dna pomo\u010d pri izbolj\u0161anju \u0161portnih rezultatov!"},"content":{"rendered":"
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Foto: Thinkstock<\/figcaption><\/figure>\n

Zadnje \u010dase se v \u0161portne aktivnosti vklju\u010duje vedno ve\u010d dejavnosti, ki pove\u010dujejo pozornost in pomagajo k sprostitvi. \u0160portniki v svoj vsakdan vklju\u010dujejo vizualizacijo, pozitivne afirmacije, meditacijo, jogo in druge prakse. S pomo\u010djo teh aktivnosti odkrivajo, kako se v svojem telesu po\u010dutijo in kako telo pripraviti k \u0161e bolj\u0161im rezultatom.<\/p>\n

Zakaj vklju\u010diti jogo v treninge \u0161portnika?<\/strong><\/h2>\n
    \n
  1. Joga pove\u010duje fokus<\/strong><\/li>\n<\/ol>\n

    Da je \u0161portnik uspe\u0161en mora biti zelo aktiven navzven, pa vendar znotraj sebe ostajati miren in osredoto\u010den. To je zelo te\u017eko. S pomo\u010djo joge se nau\u010dimo dose\u010di stanje spro\u0161\u010denosti tudi v najte\u017ejih situacijah, pove\u010dati koncentracijo in osredoto\u010diti svoj um na izvedbo. In to je natan\u010dno to, kar \u0161portnik potrebuje za zmago.<\/p>\n

      \n
    1. Joga pove\u010duje ravnote\u017eje in fleksibilnost<\/strong><\/li>\n<\/ol>\n

      Joga je eden izmed bolj\u0161ih na\u010dinov izbolj\u0161anje pro\u017enosti telesa. Pro\u017enost mi\u0161ic je zelo pomembna za \u0161portnika, da lahko sko\u010di vi\u0161je, pritisne mo\u010dneje, bolj eksplozivno te\u010de ali te\u010de dlje. Velikokrat \u0161portniki v \u017eelji po rezultatih, prisilijo svoje telo v skrajnosti, kar lahko povzro\u010di togost in zategnjenost mi\u0161ic. Joga pomaga, da mi\u0161ice zmeh\u010damo in postanejo spet pro\u017ene in odzivne.<\/p>\n

        \n
      1. Joga povezuje um in telo<\/strong><\/li>\n<\/ol>\n

        Tekmovanje povzro\u010da dvig adrenalina. Srce bije hitreje, dlani se potijo, napetost v trebuhu se pove\u010da.\u00a0 V odlo\u010dilnih trenutkih mora \u0161portnik ostati zbran in povezan s sedanjim trenutkom. Um \u0161portnika ne sme zapadati v razmi\u0161ljanje, kot je: tega ne zmorem, zadnji\u010d mi ni \u0161lo, ne bo mi uspelo, saj lahko tak\u0161en preskok uma v preteklost ali prihodnost drasti\u010dno vpliva na rezultat. Ujetost uma v preteklost ali prihodnost ustvarja stres in takrat \u010dlovek ni v stanju uporabiti tistega dela mo\u017eganov, ki nas ohranja v sedanjem trenutku.<\/p>\n

        Pove\u010dan stres in anksioznost, vklju\u010dujo\u010d strah pred neuspehom, vpliva na rezultat in na reakcije \u0161portnika v klju\u010dnem trenutku. \u010ce je \u0161portnik preve\u010d obremenjen z nastopom, se v pravem trenutku ne more pravilno odlo\u010diti in isto\u010dasno ostati osredoto\u010den.<\/p>\n

        Dolo\u010dena stopnja stresa je za \u0161portnika normalna in sprejemljiva. \u0160portnik mora najti na\u010din, da omilil ta stres. Prav tako mora imeti sposobnost izogniti se notranjim in zunanjim motnjam; tesnobi, strahu, glasni mno\u017eici ali celo vplivom mote\u010dih mo\u0161tvenih kolegov.<\/p>\n

        Redna praksa joge zmanj\u0161uje odzive telesa na stres in ustvarja bolj uravnote\u017eeno povezavo med umom in telesom. \u0160portnik, ki nadzira svojo pozornost in \u010dustva, lahko dosega bolj\u0161e rezultate od ostalih.<\/p>\n

        Tudi redna meditacija je pri \u0161portniku zelo pomembna, saj uravnava raven kortizola, stresnega hormona in umirja um. Rezultat je bolj\u0161e zavedanja lastnega telesa in izbolj\u0161ana komunikacija med telesom in umom.<\/p>\n

        Na ta na\u010din vplivamo na\u00a0 intenzivnost napetosti mi\u0161ic, na jakost dihanja in na notranjo zbranost. To so prilagoditve telesa, ki vplivajo na uspe\u0161nost pri \u0161portu.<\/p>\n

          \n
        1. Joga zmanj\u0161uje mo\u017enost po\u0161kodb<\/strong><\/li>\n<\/ol>\n

          Za \u0161portnika najve\u010djo nevarnost predstavljajo po\u0161kodbe. Zaradi te\u017ekih treningov in pretirane \u017eelje po rezultatih, se v \u0161portih pojavlja vedno ve\u010d po\u0161kodb, tudi tak\u0161nih, zaradi katerih se lahko \u0161portna kariera za vedno kon\u010da.<\/p>\n

          S pomo\u010djo joge izbolj\u0161ujemo zavedanje lastnega telesa. Z bolj\u0161im poznavanjem svojega telesa lahko \u0161portnik na treningih in na tekmovanjih pove\u010duje vzdr\u017eljivost, mirnost, potrpe\u017eljivost ter tako zagotavlja dosleden in enakomeren napredek v svoji \u0161portni karieri.<\/p>\n

          \u0160portnik mora torej poleg kondicijske pripravljenosti nujno poskrbeti tudi za\u00a0 trening svojega uma<\/strong><\/h2>\n

          Obstaja ve\u010d na\u010dinov, ki pomagajo osredoto\u010diti um na sedanji trenutek in izlo\u010diti mote\u010de dejavnike. Joga pomaga razvijati te notranje tehnike, kot so tehnike umiritve ali tehnike uskladitve z lastnim umom.\u00a0 Na\u0161tete tehnike so kot trening, ve\u010d kot vadimo, bolje nam gre.<\/p>\n

            \n
          1. Ozavestite svoj dih<\/strong><\/li>\n<\/ol>\n

            Vzemite si nekaj minut na dan (zjutraj ali pred treningom), bodite pozorni na svoj dih. Dih prina\u0161a mirnost in jasnost uma in duha.<\/p>\n

            Iz fizi\u010dnega vidika dihalne vaje pripomorejo k pravilnem dihu.<\/p>\n

            Sedite v udoben polo\u017eaj, zaprite o\u010di in opazujte svoj dih. Uravnote\u017eite ga in podalj\u0161ujte izdih. Nato uravnote\u017eite vdih in izdih. Osredoto\u010dite se na svoj dih, kako vstopa v telo in kako izstopa iz njega.<\/p>\n

            Na za\u010detku bo 5 minut dihalnih vadb dovolj, nato podalj\u0161ujte.<\/p>\n

              \n
            1. Nau\u010dite se sprostiti<\/strong><\/li>\n<\/ol>\n

              Lezite na hrbet, z dlanmi obrnjenimi navzgor, noge naj bodo spro\u0161\u010dene, stopala naj padejo vsako v svojo stran, v polo\u017eaj mrtvaka. Zaprite o\u010di. Opazujte svoje telo. Dihajte spro\u0161\u010deno. Pozornost naj se prenese na spro\u0161\u010danje prstov na nogah. Sprostite celotna stopala, me\u010da, stegna. Bodite pozorni na to, kako se po\u010dutite, vam je toplo, hladno.\u00a0 Pozornost premaknite naprej v medenico, trebuh, hrbet, notranje organe, prsi, ramena, roke, vrat in glavo. Spro\u0161\u010deno dihajte in vsak izdih naj odna\u0161a stres iz posameznega dela telesa. Kdor se redno ukvarja s prakso sprostitve, postane bolj ugla\u0161en z lastnim telesom.<\/p>\n

              Z vajami spro\u0161\u010danja zaklju\u010dimo vsako prakso joge, lahko pa si priskrbite vodeno spro\u0161\u010danje na cd-ju in vadite doma.<\/p>\n

                \n
              1. Spremenite notranji dialog<\/strong><\/li>\n<\/ol>\n

                Bodite pozorni na to, kaj vam va\u0161e telo sporo\u010da. Spremenite svoj notranji dialog, ne razmi\u0161ljajte ve\u010d v smislu \u00bbOh, ne bom zmogel tega\u00ab ali pa \u00bbUpam, da ne bom spet zgre\u0161il gola!\u00ab ali \u00bbUpam, da moja mi\u0161ica zdr\u017ei.\u00ab.Opazujte svoje misli in prepoznajte svoja \u010dustva, vendar jih ne ocenjujte. Ne pojdite \u010dustveno na tekmo, ne zabijajte gola z vi\u0161kom misli v glavi.<\/p>\n

                Redna praksa joge vodi \u0161portnika do globljega poznavanja svojega telesa in svojega uma, zato se \u0161portnik lahko s pomo\u010djo joge nau\u010di izkoristiti vse svoje potenciale.<\/p>\n

                Namaste,<\/p>\n

                Monika<\/p>\n

                Monika Peko\u0161ak je mednarodno certificirana u\u010diteljica hatha<\/em> joge. \u010ce bi radi izvedeli ve\u010d o vadbi joge, obi\u0161\u010dite Monikino<\/strong>\u00a0uradno Facebook stran<\/strong><\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                Visok dele\u017e \u0161portnega uspeha naj bi bilo v mentalni mo\u010di \u0161portnika. Kljub temu \u0161portniki posve\u010dajo ve\u010dino svojega \u010dasa, truda in denarja fizi\u010dnemu in tehni\u010dnemu usposabljanju. To vklju\u010duje trenerja, \u010dlanstvo v klubih, nakup opreme, obla\u010dil, \u0161portne masa\u017ee, prehrane ipd. Le malo \u010dasa pa \u0161portniki posve\u010dajo svoji notranji pripravljenosti. Pa bi morali.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1403,1404],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nJoga kot odli\u010dna pomo\u010d pri izbolj\u0161anju \u0161portnih rezultatov! - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/joga-kot-odlicna-pomoc-pri-izboljsanju-sportnih-rezultatov\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga kot odli\u010dna pomo\u010d pri izbolj\u0161anju \u0161portnih rezultatov! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Visok dele\u017e \u0161portnega uspeha naj bi bilo v mentalni mo\u010di \u0161portnika. Kljub temu \u0161portniki posve\u010dajo ve\u010dino svojega \u010dasa, truda in denarja fizi\u010dnemu in tehni\u010dnemu usposabljanju. To vklju\u010duje trenerja, \u010dlanstvo v klubih, nakup opreme, obla\u010dil, \u0161portne masa\u017ee, prehrane ipd. Le malo \u010dasa pa \u0161portniki posve\u010dajo svoji notranji pripravljenosti. 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Kljub temu \u0161portniki posve\u010dajo ve\u010dino svojega \u010dasa, truda in denarja fizi\u010dnemu in tehni\u010dnemu usposabljanju. To vklju\u010duje trenerja, \u010dlanstvo v klubih, nakup opreme, obla\u010dil, \u0161portne masa\u017ee, prehrane ipd. Le malo \u010dasa pa \u0161portniki posve\u010dajo svoji notranji pripravljenosti. 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