{"id":366123,"date":"2018-03-02T07:44:25","date_gmt":"2018-03-02T06:44:25","guid":{"rendered":"https:\/\/hudo.com\/si\/2018\/03\/02\/joga-in-tek-na-smuceh-kako-se-ogreti-pred-tekom-na-smuceh\/"},"modified":"2018-03-02T07:44:25","modified_gmt":"2018-03-02T06:44:25","slug":"joga-in-tek-na-smuceh-kako-se-ogreti-pred-tekom-na-smuceh","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/joga-in-tek-na-smuceh-kako-se-ogreti-pred-tekom-na-smuceh\/","title":{"rendered":"Joga in tek na smu\u010deh: kako se ogreti pred tekom na smu\u010deh"},"content":{"rendered":"

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

Pred vsako aktivnostjo je potrebno ogreti telo, saj tako zmanj\u0161amo nevarnost razli\u010dnih po\u0161kodb, hkrati pa je sama vadba bolj u\u010dinkovita. Na \u017ealost pa vedno manj posameznikov, ki si vzamejo nekaj minut za ogrevanje. Najbolj verjetno se nam zdi, da smo \u017ee dovolj ogreti in pripravljeni, saj smo nenehno v hitrem tempu in ko smo na teka\u0161ki progi imamo v mislih le \u0161e u\u017eitek ob teku na smu\u010deh. Ravno takrat pa je nujno potrebno, da se telo najprej ogreje, da spodbudimo na\u0161e mi\u0161ice in s tem za\u0161\u010ditimo na\u0161e sklepe.<\/span><\/i> V tem \u010dlanku se lahko spoznate z razli\u010dnimi vajami, kako hitro, a u\u010dinkoviti ogreti telo pred tekom na smu\u010deh. <\/span><\/p>\n

Za za\u010detek se najprej posvetite aktiviranju telesa z menjavo kratke in intenzivne aktivnosti, in sicer preden za\u010dnete z raztezanjem mi\u0161ic, se ogrejte s tekom, poskoki ali podobnimi vajami, s katerimi se pospe\u0161i sr\u010dni utrip in dvigne telesna temperatura. \u017de pribli\u017eno minuta bo dovolj, da aktivirate telo.<\/span><\/p>\n

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

Vaje za aktivacijo zgornjega dela telesa<\/h2>\n

Roke aktivirate najbolj\u0161e tako, da primite palico na sredini z obema rokama tako, da je v vodoravni legi, nato jo dvigujte v zrak z iztegnjenima rokama in spu\u0161\u010dajte vse do prsnega ko\u0161a. Vajo 10x \u00a0ponovite. <\/span><\/p>\n

Pri ogrevanju ne smemo pozabiti ogreti zapestij, ki jih ogrejemo s kro\u017enimi gibi in seveda ramenskega obro\u010da. Aktivacija ramenskega obro\u010da je pomembna, da aktiviramo in ogrejemo ramena. Pri tem je odli\u010dna vaja rotacija v predklonu in vstran. Z ravnim zgornjim delom telesa naredite predklon tako, da je trup v polo\u017eaju pravokotno na noge. Nato z rotiranjem izmeni\u010dno dvigujte roke v zrak, s \u010dimer boste ogreli tudi zgornje hrbtne mi\u0161ice. Za aktivacijo stranskih mi\u0161ic trupa poskrbite z odkloni na levo in na desno stran.<\/span><\/p>\n

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

Vaje za aktivacijo spodnjega dela telesa<\/h2>\n

Izredno pozorni bodite na kolke oziroma boke. Za razteg fleksorjev kolkov stojte na eni nogi, za oporo pa se z obema rokama naslonite na palici. Da bi \u010dim bolj ogreli kolke, drugo nogo zibajte naprej in nazaj \u010dim vi\u0161e, pri tem pa naj bo iztegnjena. Naredite ve\u010d zamahov z eno nogo, nato z drugo, pri \u010demer pa bodite pozorni na svoj center in ohranjajte mo\u010dan trup. Vse skupaj ponovite tudi tako, da noge premikate v stran in tako odpirate kolk. Za razteg fleksorjev kolka je izpadni korak, ki ga naredite tako, da je koleno sprednje noge poravnano s prsti na nogi, koleno zadnje noge pa je polo\u017eeno na tleh. V polo\u017eaju se zadr\u017eite eno minuto. Ponovite tudi na drugo stran. S po\u010depi boste ogreli mi\u0161ice zadnjice in stegen, ki so ob teku na smu\u010deh \u0161e posebej obremenjene.<\/span><\/p>\n

\u010cim ve\u010d u\u017eitkov ob zimskih aktivnostih na snegu. Namaste.<\/span><\/p>\n

 <\/p>\n

Ana Kersnik \u017dvab<\/strong><\/a><\/p>\n

International Yoga Instructor, FZS vaditeljica aerobike, Pilates Mat Instructor, model, plesalka, avtorica knji\u017enih uspe\u0161nic <\/span>Joga za nose\u010dnice, Joga mami in dojen\u010dek, Sr\u010dna joga<\/span><\/i><\/p>\n

Predsednica Kluba Devayani, Devayani Yoga & Dance Lifestyle<\/span><\/p>\n

www.devayaniyogadance.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Zimski \u010das je kot nala\u0161\u010d za aktivnosti na snegu. Med najbolj priljubljene \u0161portne aktivnosti zagotovo sodijo smu\u010danje, drsanje in seveda tudi tek na smu\u010deh. Pri teku na smu\u010deh se aktivira celotno telo. Ker pa je trening izredno aktiven, se je potrebno pred aktivnostjo dobro ogreti in prav tako po aktivnosti raztegniti. Na ogrevanje in razteg po aktivnosti pa ve\u010dina ljudi pozabi, kar pa lahko na dolgi rok vpliva na kite, mi\u0161ice in predvsem na sklepe.<\/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":[2611,1403,7422],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nJoga in tek na smu\u010deh: kako se ogreti pred tekom na smu\u010deh - 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-in-tek-na-smuceh-kako-se-ogreti-pred-tekom-na-smuceh\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga in tek na smu\u010deh: kako se ogreti pred tekom na smu\u010deh - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Zimski \u010das je kot nala\u0161\u010d za aktivnosti na snegu. 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