{"id":404550,"date":"2019-08-19T09:58:34","date_gmt":"2019-08-19T07:58:34","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/08\/19\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/"},"modified":"2019-08-19T09:58:34","modified_gmt":"2019-08-19T07:58:34","slug":"kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/","title":{"rendered":"Kak\u0161ne telovadne vaje izvajati, \u010de imamo osteoporozo?"},"content":{"rendered":"

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Vadba: Ob diagnozi osteoporoze je pomembno, da ostanemo aktivni. Prav z vadbo in s prilagojenim vadbenim programom krepimo kosti, mi\u0161ice, izbolj\u0161amo ravnote\u017eje, fleksibilnost in koordinacijo. Z vadbo je potrebno pri\u010deti po\u010dasi, z nizko te\u017eo ute\u017ei in z le nekaj ponovitvami, kar postopoma pove\u010dujemo. Priporo\u010dam vaje za mo\u010d ter vaje s katerimi izbolj\u0161amo ravnote\u017eje in koordinacijo. Vaje kot so hoja, hoja po stopnicah, dvigovanje prostih ute\u017ei, vadba na fitnes napravah, vaje s pilates trakovi. V vadbeni programi vklju\u010dimo tudi vaje za ravnote\u017eje in lahkotno raztezanje. Hotela bi poudariti, da se glede vadbe posvetujete z zdravnikom, fizioterapevtom ali z izku\u0161enim trenerjem, ki bo priporo\u010dal vaje, ki so prilagojene to\u010dno vam. Vaje je potrebno prilagoditi trenutnemu stanju diagnoze, fizi\u010dni pripravljenosti, stopnji koordinacije, gibljivosti. Nekatere vaje so lahko za nekoga ustrezne, za drugega pa popolnoma neustrezne. Pred pri\u010detkom vadbe moramo vedeti kak\u0161na je na\u0161a mineralna gostota kosti.<\/p>\n

V prvo skupino<\/strong> uvr\u0161\u010damo ljudi, ki imajo osteopanijo in ni nujno, da bodo oboleli za osteoporozo. Za tak\u0161ne tipe ljudi je primerna vadba za prepre\u010devanje osteoporoze, kot so vaje z lastno telesno te\u017eo, z lahkimi ute\u017emi, primerni pa so tudi poskoki (ples, lahkoten tek). Namre\u010d sile, ki se ustvarijo pri poskokih pozitivno vplivajo na kostno gostoto. Seveda pa \u010de so sile prevelike, kosti pa slab\u0161e mineralne gostote, lahko povzro\u010dijo tudi \u0161kodo. Zato je res pomembna previdnost in postopnost pri obremenjevanju.<\/p>\n

V drugo skupino<\/strong> uvr\u0161\u010damo ljudi, ki imajo diagnozo osteoporoze, vendar niso imeli zlomov kosti. Primerna vadba je z lahkimi ute\u017emi, z elastikami.<\/p>\n

V tretjo skupino<\/strong> sodijo ljudje, ki imajo diagnozo osteoporoze in so imeli zlome. Tak\u0161na skupina ljudi naj se posvetuje s fizioterapevtom, ki jim bo predpisal terapijo.<\/p>\n

Predstavila bom nekaj vaj z elastiko in z lastno telesno te\u017eo, ki jih lahko izvajajo ljudje, ki sodijo v prvo in drugo skupino. Naredimo 10-15 ponovitev pri vsaki vaji. \u0160tevilo ponovitev prilagodimo fizi\u010dni pripravljenosti.<\/p>\n

Po\u010dep z elastiko<\/h2>\n

Elastiko postavimo pod stopala in elastiko napnemo. Trup je vzravnan. Stopala so postavljena naravnost in v \u0161irini kolkov. Pri gibu navzdol pazimo, da je hrbet raven, kolena sledijo stopalom. Naredimo po\u010dep pribli\u017eno do pravokotnega polo\u017eaja kolen.<\/p>\n

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Dvig bokov z elastiko<\/h2>\n

Le\u017eimo na hrbtu. Kolena so pokr\u010dena. Elastiko napnemo \u010dez predel bokov in jo primemo ob tleh na vsaki strani z rokami. Elastiko ves \u010das dr\u017eimo pri tleh. Boke dvigujemo in spu\u0161\u010damo. Gibanje izvajamo teko\u010de in po\u010dasi. Polo\u017eaj zadr\u017eimo v zgornji kon\u010dni to\u010dki za 2 sekundi, nato zadnjico spustimo nazaj proti tlom.<\/p>\n

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Stopanje na podlago z eno nogo<\/h2>\n

Postavimo se vzporedno ob rob podlage. Eno stopalo imamo na podlagi, drugo pa na tleh. Odrinemo se z nogo, ki je na podlagi. Druga noga je nad tlemi in vzporedno s podlago. Vajo izvajamo teko\u010de in po\u010dasi. Ko se spustimo navzdol se trudimo, da z nogo ne stopimo popolnoma na tla, ampak se tal le dotaknemo. Z vajo krepimo mi\u0161ice nog ter hkrati izvajamo vajo za ravnote\u017eje. Prilagodimo si vi\u0161ino podlage glede na fizi\u010dno pripravljenost.<\/p>\n

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Dvig rok spredaj z elastiko<\/h2>\n

Postavimo se v stoje\u010d polo\u017eaj, kolena so rahlo pokr\u010dena, stopala so postavljena vzporedno, trebu\u0161ne mi\u0161ice imamo napete. Dvignemo obe roki v predro\u010denje do vodoravnega polo\u017eaja in jih spustimo nazaj v za\u010detni polo\u017eaj. Z vajo krepimo ramenske mi\u0161ice in zgornji del prsnih mi\u0161ic.<\/p>\n

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Veslanje sede z elastiko<\/h2>\n

Vsedemo se na podlago. Hrbet imamo raven in trebu\u0161ne mi\u0161ice so napete. Elastiko napnemo za stopala. Izvedemo gib priteg rok izza telesa, pri tem pa v kon\u010dni to\u010dki stisnemo lopatice. Komolci so ob telesu. Elastiko nato popustimo in se vrnemo v za\u010detni polo\u017eaj. Z vajo krepimo hrbtne mi\u0161ice in mi\u0161ice rok.<\/p>\n

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Vaja sklece na opori<\/h2>\n

Postavimo se pred vi\u0161ji predmet. Opora je na dlaneh in na prstih stopal. Polo\u017eaj medenice je v nevtralnem polo\u017eaju. Spu\u0161\u010damo se proti opori in nato dvigamo v za\u010detni polo\u017eaj. Bodimo pozorni, da telo premikamo enakomerno. Vi\u0161ino podlage prilagodimo fizi\u010dni pripravljenosti. Vi\u0161ja kot je podlaga, la\u017eja je vaja.<\/p>\n

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Veslanje v predklonu<\/h2>\n

Postavimo se v polo\u017eaj predklona. Kolena so rahlo pokr\u010dena. Hrbet je raven. Elastiko napnemo pod stopala. Izvedemo priteg elastike v smeri trebuha. Komolci so v kon\u010dnem gibu pokr\u010deni in ob telesu, lopatice stisnemo. Elastiko nato popustimo v za\u010detni polo\u017eaj.<\/p>\n

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Dvig roke in nasprotne noge na vseh \u0161tirih<\/h2>\n

Postavimo se na vse \u0161tiri. Od tal dvignemo roko in nasprotno nogo. Polo\u017eaj zadr\u017eimo za 2 sekundi in nato polo\u017eimo roko in nogo na podlago. Vajo izvajamo teko\u010de in gibanje ponovimo \u0161e z nasprotno stranjo.<\/p>\n

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Izometri\u010dna vaja za trebu\u0161ne mi\u0161ice<\/h2>\n

Osnovni polo\u017eaj je lega na blazini. Dvignemo noge in zgornji del telesa od podlage ter polo\u017eaj zadr\u017eimo v zgornji to\u010dki za 5-10 sekund. Pazimo, da je ledveni del telesa pripojen ob podlago. V primeru bolj\u0161e fizi\u010dne pripravljenosti lahko vajo zadr\u017eimo do 30 sekund.<\/p>\n

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Hrana:<\/strong> Na na\u0161em kro\u017eniku naj se najde sve\u017ea in \u010dim manj predelana hrana. Na osteoporozo ima pozitiven vpliv mineral magnezij. Pomanjkanje magnezija je lahko vzrok za osteoporozo. Magnezij je esencialen mineral, saj poleg \u0161tevilnih funkcij sodeluje tudi pri ohranjanju zdravih kosti in zob, delovanju \u017eiv\u010dnega sistema, ohranjanju elektrolitskega ravnovesja. Priporo\u010dam u\u017eivanje hrane, ki vsebuje magnezij. Najve\u010d magnezija vsebujejo ore\u0161\u010dki (mandlji, indijski ore\u0161\u010dki, ara\u0161idi), semena (bu\u010dna, son\u010dni\u010dna), pravi kakav.<\/p>\n

Bodite tudi vi aktivni z Ano \u2013 avtorico prispevka Ano Budin, najdete na:<\/strong><\/p>\n

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Slede\u010de telovadne vaje so primerne za vse za\u010detnice in tiste, ki imajo osteopanijo in osteoporozo (vendar brez zlomov kosti).<\/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":[14256,14527,2195,3186,14528],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nKak\u0161ne telovadne vaje izvajati, \u010de imamo osteoporozo? - 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\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kak\u0161ne telovadne vaje izvajati, \u010de imamo osteoporozo? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Slede\u010de telovadne vaje so primerne za vse za\u010detnice in tiste, ki imajo osteopanijo in osteoporozo (vendar brez zlomov kosti).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\" \/>\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=\"2019-08-19T07:58:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2019\/08\/naslovna-slika-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\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=\"5 minut\" \/>\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\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kak\u0161ne telovadne vaje izvajati, \u010de imamo osteoporozo?\",\"datePublished\":\"2019-08-19T07:58:34+00:00\",\"dateModified\":\"2019-08-19T07:58:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\"},\"wordCount\":981,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Budin\",\"osteopatija\",\"osteoporoza\",\"telovadne vaje\",\"telovadne vaje za osteoporozo\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaksne-telovadne-vaje-izvajati-ce-imamo-osteoporozo\/\",\"name\":\"Kak\u0161ne telovadne vaje izvajati, \u010de imamo osteoporozo? 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