{"id":44299,"date":"2016-05-03T08:55:08","date_gmt":"2016-05-03T06:55:08","guid":{"rendered":"http:\/\/hudo.com\/si\/2016\/05\/03\/s-pilatesom-nad-odvecne-kilograme\/"},"modified":"2016-05-12T02:25:40","modified_gmt":"2016-05-12T00:25:40","slug":"s-pilatesom-nad-odvecne-kilograme","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/","title":{"rendered":"S pilatesom nad odve\u010dne kilograme"},"content":{"rendered":"

\"SP5_6196\"<\/a><\/p>\n

Obdobje po praznikih je za veliko ljudi naporno, saj se v \u010dasu prazni\u010dnega vzdu\u0161ja naberejo dodatni kilogrami, ki se te\u017eko izgubijo. Te\u017eko se je odre\u010di vsem dobrotam, a za telo je dobro, da te\u017ea ne niha preve\u010d in da poskrbimo tudi za na\u0161e zdravje. <\/span><\/i><\/p>\n

Huj\u0161anje ni nujno te\u017eavna zadeva, gre pa za celoten pristop, in sicer gre za kombinacijo gibanja in pravilnega prehranjevanja. Le-ta kombinacija lahko prinese uspeh. Pomemben pa je tudi reden in kakovosten po\u010ditek, s katerim se telo regenerira in nabere energije za premagovanje naporov in vsakodnevnega stresa.<\/span><\/i><\/p>\n

Pilates je odli\u010dna vadba, ki poskrbi za izgubo odve\u010dnih kilogramov, oblikovanje postave, razteg telesa in odli\u010dno po\u010dutje. Redna praksa pilatesa poskrbi tudi za dobro po\u010dutje, zdravo telo in predvsem za na\u0161o fizi\u010dno pripravljenost.<\/span><\/i><\/p>\n

Kaj pilates sploh je?<\/b><\/h2>\n

Pilates je posebna vrsta vaj, s katero poskrbimo za krepitev mi\u0161ic, razteg, izbolj\u0161anje koordinacije, bolj\u0161o prekrvavitev telesa. Vadbo je izna\u0161el <\/span>Joseph Hubert Pilates<\/span><\/i> in ji je sprva nadel poimenovanje <\/span>Contrology<\/span><\/i>, saj naj bi svoje gibanje z dihanjem in mislimi lahko nadzorovali in tako omogo\u010dali ve\u010djo natan\u010dnost in kontrolo nad celotnim telesom.<\/span><\/p>\n

Na za\u010detku je bila vadba ustvarjena posebej za plesalca, a se je kaj kmalu raz\u0161irila tudi na druga \u0161portna podro\u010dja, saj se s pilatesom poskrbi ne le za krepitev mi\u0161ic, vitalnost telesa, temve\u010d tudi za simetri\u010dno oblikovanje telesa. Pri pilatesu je poudarek na okrepitvi t.i. steznika \u2013 <\/span>power house<\/span><\/i>, to je krepitev trebu\u0161nih mi\u0161ic, hrbta in mi\u0161ic medeni\u010dnega dna. Ta sklop pa je najbolj te\u017eaven za izgubo odve\u010dne ma\u0161\u010dobe za ve\u010dino pripadnic \u017eenskega spola.<\/span><\/p>\n

Pomembni elementi pilatesa so kontrola, koncentracija, dihanje, center, sprostitev, neprekinjeno gibanje. S temi elementi odkrivamo telo na druga\u010den na\u010din, ko se dihanje in gibanje pove\u017eeta bolje in bolj u\u010dinkovito aktiviramo na\u0161 center \u2013 na\u0161 <\/span>power house<\/span><\/i>. Z neprekinjenim gibanjem pa se na\u0161e telo krepi in izoblikuje.<\/span><\/p>\n

Huj\u0161anje in pilates<\/b><\/h2>\n

Izraz huj\u0161anje ne pomeni stradanje ali prekomerno gibanje, tudi ne pomeni, da je pri tem potrebno izklju\u010devati vse svoje aktivnosti iz svojega \u017eivljenja. Huj\u0161anje je v bistvu nekaj, kar podarimo telesu, saj mu privo\u0161\u010dimo o\u010di\u0161\u010denje in izbolj\u0161anj \u017eivljenjski slog, s tem mislim na pravilno prehranjevanje in redno gibanje. <\/span><\/p>\n

Izgubljanje kilogramov se vam morda ne zdi zabavno, prej naporno, a pomemben je va\u0161 pristop. S pilatesom se lahko kar hitro povrnete na postavo, ki ste jo imeli pred prazniki in brez napornega treninga. <\/span><\/p>\n

Pilates vadba je kompleksna, ne gre za pole\u017eavanje ali za lahkotno vadbo, a gre za vadbo, ki je prijazna telesu, saj se ve\u010dina vaj izvaja z lastno kontrakcijo, s pomo\u010djo gravitacije, predvsem pa je klju\u010dnega pomena dihanje. <\/span><\/p>\n

Dihanje pri pilatesu je zavestno dihanje, katerega funkcija je, da pomaga proti napetostim in hkrati zvi\u0161anje zavedanja celega telesa. Pri tem se vklju\u010di dihanje s prepono, kar dodatno krepi na\u0161 center. S pravilnim dihanjem, ki je povezan z dihanjem pove\u010damo te\u017eavnost vaj ali pa si tudi olaj\u0161amo, saj z zavestno aktivacijo centra pove\u010damo krepitev mi\u0161ic celotnega telesa, pri tem pa se ne zadihamo.<\/span><\/p>\n

Pri pilatesu se lahko uporabljajo razli\u010dni pripomo\u010dki, predvsem pa je dobro osvojiti osnove, osnovne polo\u017eaje in pravilno tehniko dihanja ter nato vklju\u010diti raznorazne pripomo\u010dke, ki lahko popestrijo vadbo.<\/span><\/p>\n

Zakaj izbrati ravno pilates?<\/b><\/h2>\n

Najbolj pomembno je to, da boste shuj\u0161ali le s tem, da omejite vnos hrane, popravite svoje jedilnike in porabite ve\u010d kalorij, kot jih zau\u017eijete. S tem bodo kilogrami izginili, a potrebno je \u0161e v svoj urnik vklju\u010diti gibanje, vadbo, s katerim se telo \u0161e izoblikuje.<\/span><\/p>\n

Pri pilates vadbi se sr\u010dni utrip pove\u010da, izoblikujejo se mi\u0161ice celotnega telesa, tudi tiste, za kater niste vedeli, da jih imate, porabijo se kalorije, krepi se telo in izbolj\u0161a se fizi\u010dna pripravljenost. Telo se dobro prediha, kar omogo\u010da bolj spro\u0161\u010den um in telo. Ker do telesa nismo agresivni in delamo gibe zavestno, je vadba pilatesa odli\u010dna za okrepitev mi\u0161ic, brez obrabe sklepov.<\/span><\/p>\n

Sklop pilates vaj za u\u010dvrstitev trebu\u0161nih mi\u0161ic, nog, zadnjice in rok:<\/b><\/h2>\n

\u0160KARIJCE: <\/i><\/strong><\/p>\n

Namen vaje: Okrepitev trebu\u0161nih mi\u0161ic, pove\u010danje mo\u010di upogibalk kolka, razteg stegenskih mi\u0161ic.<\/span><\/p>\n

Opis vaje: Le\u017eite na tleh na hrbtu. Najprej dvignete glavo navzgor, nato \u0161e nogi, pri tem je ena noga tik nad tlemi, druga pa je navpi\u010dno navzgor. Nato izmeni\u010dno spu\u0161\u010date in dvigate noge navzdol in navzgor. Roke so na zgornji nogi.<\/span><\/p>\n

Dihanje: Pri\u010dnete z vdihom in nato izmeni\u010dno z dvema izdihoma povle\u010dete zgornjo nogo k sebi. Med vdihom zamenjate nogi. \u00a0Z dvema izdihoma dvakrat povle\u010dete drugo nogo k sebi. Nato ponavljate.<\/span><\/p>\n

Opombe: Pazite na stabilizacijo medenice in trupa.<\/span><\/p>\n

KRI\u017d-KRA\u017d:<\/i><\/strong><\/p>\n

Namen vaje: Okrepitev trebu\u0161nih mi\u0161ic, predvsem stranskih.<\/span><\/p>\n

Opis vaje: Nevtralni polo\u017eaj je, da le\u017eite s hrbtom na tleh, noge so pokr\u010dene, kolena v \u0161irini bokov. Roke polo\u017eite za glavo in se dvignete do lopatic navzgor. Pri tem vdih in z izdihom potujete na eno stran. Sredina vdih in z izdihom na drugo. Ponavljate. Pri tem je glava ves dvignjena stran od tal.<\/span><\/p>\n

Opombe: Lahko vklju\u010dite tudi noge.<\/span><\/p>\n

TRICEPS SKLECA:<\/i><\/strong><\/p>\n

Namen vaje: Okrepitev rok, aktivacija prsnih mi\u0161ic.<\/span><\/p>\n

Opis vaje: Postavimo se tako, da so dlani pod rameni, komolci ob telesu, kolena na tleh. Hrbet je poravnan. Nato z vdihom potujemo navzdol, z izdih pa se dvignemo navzgor.<\/span><\/p>\n

Opombe: \u010ceprav je poudarek na rokah, ne pozabite na pravilno pilates dihanje, s katerim aktivirate celoten <\/span>power house<\/span><\/i>. Komolci potujejo ob telesu in ne navzven.<\/span><\/p>\n

\u00a0<\/strong><\/strong><\/p>\n

Pilates ni dovolj za izgubo kilogramov in oblikovanje postave, je pa odli\u010dna vadba, ki vas lahko popelje do \u017eeljenih rezultatov. Z redno vadbo pilatesa in ureditev pravilne prehrane, pa si lahko kaj kmalu povrnete nazaj svojo postavo ali pa celo stopite bli\u017eje naproti svoji sanjski postavi.<\/span><\/i><\/p>\n

Naj bo huj\u0161anje po praznikih prav tako lepo, kot sami prazniki!<\/span><\/i><\/p>\n

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

International Yoga Instructor, vaditeljica aerobike, Pilates Mat In\u0161truktorica, avtorica knjige Joga za nose\u010dnice<\/strong><\/p>\n

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

Pilates poskrbi za odli\u010dno po\u010dutje in zavidljivo postavo.<\/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":[2611,2808],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nS pilatesom nad odve\u010dne kilograme - 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\/s-pilatesom-nad-odvecne-kilograme\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S pilatesom nad odve\u010dne kilograme - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Pilates poskrbi za odli\u010dno po\u010dutje in zavidljivo postavo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/\" \/>\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=\"2016-05-03T06:55:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-12T00:25:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/05\/sp5_6196-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1707\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\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\/s-pilatesom-nad-odvecne-kilograme\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"S pilatesom nad odve\u010dne kilograme\",\"datePublished\":\"2016-05-03T06:55:08+00:00\",\"dateModified\":\"2016-05-12T00:25:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/\"},\"wordCount\":1050,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Kersnik \u017dvab\",\"pilates\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/s-pilatesom-nad-odvecne-kilograme\/\",\"name\":\"S pilatesom nad odve\u010dne kilograme - 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