{"id":236478,"date":"2017-04-05T04:42:18","date_gmt":"2017-04-05T02:42:18","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=236478"},"modified":"2017-04-10T07:26:09","modified_gmt":"2017-04-10T05:26:09","slug":"naredite-se-danes-nekaj-za-svojo-pravilno-drzo","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/","title":{"rendered":"Naredite \u0160E DANES nekaj za svojo pravilno dr\u017eo!"},"content":{"rendered":"

\"\"<\/a><\/p>\n

Telesna dr\u017ea se zaradi vsakdanjega stresa, nerednega gibanja, no\u0161enja velikih bremen, neenakomerne aktivacije telesa vedno bolj poseda ali preoblikuje glede na na\u0161e priu\u010deno gibanje. Prav tako pride do sprememb tudi v \u010dasu nose\u010dnosti, ko \u017eensko telo postane dom za razvijajo\u010dega se dojen\u010dka.<\/p>\n

Pravilna dr\u017ea je idealna dr\u017ea telesa, kjer je te\u017ea pravilno razporejena glede na sklepe in omogo\u010da ohranitev naravnega ravnovesja v telesu, pravilno dol\u017eino mi\u0161ic in porazdeljen pritisk na sklepe. Vse to vpliva na samo gibanje in izoblikovanje celotnega telesa.<\/p>\n

Najve\u010dkrat se sre\u010damo z bole\u010dinami v hrbtenici, pri tem sta najbolj izpostavljena ledveni in prsi del ter kri\u017e. Pri nose\u010dnicah pa se celotna hrbtenica iz obi\u010dajne oblike dvojnega S preoblikuje v druga\u010dne oblike, vse skupaj pa vpliva na celotno telo. Notranji organi se prestrukturirajo, breme se prenese na druge predele, vse to se odra\u017ea na gibanju in na \u017eivljenju nose\u010dnice na splo\u0161no. Ravno zato je pomembno, da se \u017eenska tudi po porodu posveti svoji dr\u017ei in okrepi center, kar ji bo vplivalo na zdravje in vitalnost celotnega telesa.<\/p>\n

Najpogostej\u0161e te\u017eave<\/h2>\n

Najpogosteje lahko opazimo prisotne nepravilne formacije hrbtenice: raven hrbet, udrt hrbet, pove\u010dana lordoza, pove\u010dana kifoza, kifolordoza in druge. S pilates vajami lahko odli\u010dno vplivamo na pravilno dr\u017eo telesa in poskrbimo za pravilno oblikovanje hrbtenice in s tem tudi kasneje la\u017ee izoblikujemo mi\u0161ice ostalega telesa. Najbolj je pomembno, da poskrbimo za pravilni nevtralni polo\u017eaj telesa in okrepimo na\u0161 power house, na\u0161 center. Med mi\u0161ice centra spadajo: trebu\u0161ne mi\u0161ice, mi\u0161ice medeni\u010dnega dna, hrbtne mi\u0161ice.<\/p>\n

\"\"<\/a><\/p>\n

Posledice nepravilne dr\u017ee<\/h2>\n

Sama slaba oziroma nepravilna dr\u017ea vsebuje veliko nepravilnosti ki se najbolj odra\u017eajo na sklepih. Na udaru so hrbtenica, ramena, kolena, boki, kar kot posledica se odra\u017ea na nepravilnem delovanju mi\u0161ic, bole\u010dinah, obrabi sklepov, slabem po\u010dutju in z drugimi zdravstvenimi te\u017eavami, ki izhajajo iz nepravilne dr\u017ee. Vse skupaj vpliva tudi na slabo cirkulacijo, omejeno gibanje, te\u017eje dihanje in seveda, kot \u017ee omenjeno, na bole\u010dine v mi\u0161icah in sklepih.<\/p>\n

\"\"<\/a><\/p>\n

Pilates in pravilna telesna dr\u017ea<\/h2>\n

Vsako telo je edinstveno oblikovano in razli\u010dni dejavniki vplivajo na samo dr\u017eo, zato je pomembno, da se vsako telo druga\u010de obravnava. S pilates vajami poskrbimo za na\u0161e telo, da se mi\u0161ice okrepijo, razporedi se telesna te\u017ea, pri \u010demer poskrbimo za na\u0161e sklepe, dihanje se poglobi, na splo\u0161no se izbolj\u0161a vitalnost in simetri\u010dna oblikovanost celotnega telesa.<\/p>\n

Vaji, ki jih lahko izvajate doma in poskrbite za svojo telesno dr\u017eo.<\/p>\n

PRENOS TE\u017dI\u0160\u010cA:<\/strong><\/p>\n

\u2022 OPS VAJE: Za\u010detni polo\u017eaj je v stoje, kjer so stopala vzporedno v \u0161irini bokov, roke spro\u0161\u010dene ob telesu, pazimo na linijo glava ramena, hrbtenica in boki, in sicer, da smo \u010dim bolj poravnani. Vdihom potujemo s telesom naprej in z izdihom potujemo s telesom nazaj. Prav tako ponovimo tudi na stran. Pazimo, da so stopala ves \u010das plosko na tleh in da potujemo s celotnim telesom naprej in nazaj ter na stran.<\/p>\n

\u2022 DIHALNI VZOREC: izdih vstran, vdih nazaj v nevtralni polo\u017eaj; naprej vdih \u2013 nazaj izdih<\/p>\n

\u2022 CILJ: aktivacija stopal, porazdelitev te\u017ee na vse tri to\u010dke na stopalih: sredina pete, pod palcem in mezincem<\/p>\n

UPOGIB TRUPA: GLOBOKI PREDKLON<\/strong><\/p>\n

\u2022 OPIS VAJE: V za\u010detnem polo\u017eaju sledi vdih in anto z izdihom potujete navzdol. Najprej potuje glava na prsni ko\u0161, ramena skupaj in nato s s spro\u0161\u010denimi rokami telo potuje proti tlom. Na najni\u017eji to\u010dki sledi vdih in nato potujete z izdihom in okroglim hrbtom navzgor. Zgoraj sledi vdih. Ponovite 8-12x.<\/p>\n

\u2022 DIHALNI VZOREC: vdih zgoraj in spodaj, ko potujemo izdih<\/p>\n

\u2022 CILJ: ogrevanje hrbtenice in zadnjega dela nog<\/p>\n

Privo\u0161\u010dimo svojemu telesu le najbolj\u0161e.<\/p>\n

Ana Kersnik \u017dvab <\/b><\/i><\/p>\n

International Yoga Instructor, FZS vaditeljica aerobike, Pilates Mat\u00a0<\/b><\/i>In\u0161truktorica, avtorica knjig Joga za nose\u010dnice, Joga mami in dojen\u010dek, Sr\u010dna joga<\/b><\/i><\/p>\n

Devayani Yoga & Dance Lifestyle in Klub Devayani<\/b><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

V vsakodnevnem tempu \u017eivljenja velikokrat pozabimo nase, predvsem pa na na\u0161o dr\u017eo.<\/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":[2611,2662,2808,2809],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nNaredite \u0160E DANES nekaj za svojo pravilno dr\u017eo! - 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\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Naredite \u0160E DANES nekaj za svojo pravilno dr\u017eo! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"V vsakodnevnem tempu \u017eivljenja velikokrat pozabimo nase, predvsem pa na na\u0161o dr\u017eo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-05T02:42:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-10T05:26:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2017\/04\/sp1_4160-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Naredite \u0160E DANES nekaj za svojo pravilno dr\u017eo!\",\"datePublished\":\"2017-04-05T02:42:18+00:00\",\"dateModified\":\"2017-04-10T05:26:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\"},\"wordCount\":686,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Kersnik \u017dvab\",\"hrbtenica\",\"pilates\",\"pravilna dr\u017ea\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/naredite-se-danes-nekaj-za-svojo-pravilno-drzo\/\",\"name\":\"Naredite \u0160E DANES nekaj za svojo pravilno dr\u017eo! 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