{"id":420271,"date":"2020-04-06T06:44:01","date_gmt":"2020-04-06T04:44:01","guid":{"rendered":"https:\/\/hudo.com\/si\/2020\/04\/06\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/"},"modified":"2020-04-06T06:44:01","modified_gmt":"2020-04-06T04:44:01","slug":"5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/","title":{"rendered":"5 nasvetov za zdrav vsakdan in vaje za doma"},"content":{"rendered":"<ol>\n<li>\n<h2>Vzpostavite nove zdrave prehranjevalne navade<\/h2>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Ob spremembi urnika, so se spremenile tudi na\u0161e prehranjevalne navade. Izkoristimo \u010das doma za pripravo zdravih obrokov. Zajtrk lahko vsebuje ovsene kosmi\u010de, ore\u0161\u010dke, konopljine beljakovine in ko\u0161\u010dke sadja. Za kosilo in ve\u010derjo lahko sebi in svoji dru\u017eini pripravimo kuhan obrok. Prednost dajmo \u010dim manj predelanim \u017eivilom. Izberimo krompir ali bio ajdo, namesto testenin. Ne pozabimo na zdravo malico. Namesto sladkarij posezimo po kefirju ali jogurtu, kateremu prime\u0161amo pest spasiranih zamrznjenih gozdnih sade\u017eev.<\/span><\/p>\n<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>Foto: Profimedia<\/figcaption><\/figure>\n<ol start=\"2\">\n<li>\n<h2>Poskrbite za krepitev imunskega sistema<\/h2>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Poskrbite za vnos vitaminov in mineralov, ki so zadol\u017eeni za krepitev imunskega sistema, kot so C vitamin, D vitamin, selen, cink, magnezij, B vitamini. Pripravimo si sadni napitek, v katerega dodamo ko\u0161\u010dek sve\u017eega ingverja. V solato dodajmo sve\u017e \u010desen in \u010debulo. Pred spanjem si pa lahko pripravimo toplo mleko v katerega dodamo \u017eli\u010dko doma\u010dega medu in \u017eli\u010dko kurkume.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h2>Ostanite aktivni<\/h2>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Poskrbite za ohranjanje svoje kondicije in mo\u010di. V lepem vremenu se lahko odpravimo na sprehod ali na tek, doma pa lahko naredimo nekaj vaj za mo\u010d. Vaje lahko naredimo brez pripomo\u010dkov, lahko pa si jih tudi popestrimo s pripomo\u010dki (elastike, plastenke z vodo).<\/span><\/p>\n<p><b>Dvig roke in nasprotne noge na vseh \u0161tirih<\/b><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><b>Izometri\u010dna vaja za trebu\u0161ne mi\u0161ice\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">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.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Po\u010dep z elastiko ali brez elastike<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Elastiko postavimo pod stopala in jo 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. \u010ce nimamo elastike vajo izvedemo brez elastike. V roke lahko primemo plastenke z vodo.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Dvig bokov z elastiko<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">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. Vajo lahko izvedemo tudi brez elastike.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Stopanje na podlago z eno nogo<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Postavimo se vzporedno ob rob podlage. Eno stopalo imamo na podlagi, drugo pa na tleh. Odrinemo\u00a0 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.\u00a0 Z vajo krepimo mi\u0161ice nog ter hkrati izvajamo vajo za ravnote\u017eje. Prilagodimo si vi\u0161ino podlage glede na fizi\u010dno pripravljenost.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Vaja sklece na opori<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h2>Vzemite si \u010das za po\u010ditek<\/h2>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Med delom od doma si naredite kratke aktivne pavze na vsakih 45 minut. Naredite nekaj razteznih vaj v kombinaciji z vajami za mo\u010d, kot so po\u010dep, izpadni korak na mestu, stopanje na mestu z visokim dvigovanjem kolen. Vstanimo in se sprehodimo v kuhinjo po kozarec vode ali kos sadja.<\/span><\/p>\n<ol start=\"5\">\n<li>\n<h2>Trenutki za spro\u0161\u010danje<\/h2>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Se spomnite, ko niste imeli \u010dasa prebrati knjige, ki ste si jo \u017eeleli? Sedaj si lahko kon\u010dno vzamete nekaj trenutkov zase. Po\u010dnite stvari, ki vas spro\u0161\u010dajo in umirjajo (risanje, pisanje, poslu\u0161anje glasbe, prakticiranje joge, meditiranje, pripravite si solno kopel,\u2026). Pozabite na stres, umirite svoje misli in se osredoto\u010dite na pozitivne stvari.<\/span><\/p>\n<p><strong>Instagram: https:\/\/www.instagram.com\/aktivnizano\/<\/strong><\/p>\n<p><strong>FB: https:\/\/www.facebook.com\/fitsem.si\/<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Izkoristite ta \u010das za to, da naredite nekaj dobrega zase in vzpostavite nov, bolj zdrav na\u010din \u017eivljenja!<\/p>\n","protected":false},"author":1,"featured_media":420272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[14256,5073,15977,2224,2389],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 nasvetov za zdrav vsakdan in vaje za doma - 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\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 nasvetov za zdrav vsakdan in vaje za doma - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Izkoristite ta \u010das za to, da naredite nekaj dobrega zase in vzpostavite nov, bolj zdrav na\u010din \u017eivljenja!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/\" \/>\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=\"2020-04-06T04:44:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2020\/04\/profimedia-0510229511.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"834\" \/>\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=\"4 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\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"5 nasvetov za zdrav vsakdan in vaje za doma\",\"datePublished\":\"2020-04-06T04:44:01+00:00\",\"dateModified\":\"2020-04-06T04:44:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-nasvetov-za-zdrav-vsakdan-in-vaje-za-doma\/\"},\"wordCount\":729,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Budin\",\"vadba doma\",\"vadba doma v karanteni\",\"zdrave navade\",\"zdravo \u017eivljenje\"],\"articleSection\":[\"Zdrav duh &amp; 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