{"id":86223,"date":"2013-08-26T18:07:33","date_gmt":"2013-08-26T16:07:33","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=86223"},"modified":"2013-08-26T18:07:33","modified_gmt":"2013-08-26T16:07:33","slug":"vjezbe-za-ledne-misice-sprijecite-upalu-i-uklijestenost","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/vjezbe-za-ledne-misice-sprijecite-upalu-i-uklijestenost\/","title":{"rendered":"Vje\u017ebe za le\u0111ne mi\u0161i\u0107e: Sprije\u010dite upalu i uklije\u0161tenost"},"content":{"rendered":"<p><strong><a href=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/foto163-300x191.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-86224\" alt=\"foto163-300x191\" src=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/foto163-300x191.jpg\" width=\"300\" height=\"191\" \/><\/a>Kada do\u0111e do jake upale le\u0111nih mi\u0161i\u0107a ili se uklije\u0161ti kralje\u0161ak, ne samo da je bolno, ve\u0107 mo\u017ee ote\u017eati ili sasvim onemogu\u0107iti normalno kretanje. U ljetnom periodu \u010desto dolazi do tzv. ko\u010denja, jer su le\u0111a vla\u017ena od znoja, pa vjetar, ali i nagli i nezgodni pokreti mogu uzrokovati problem.<\/strong><\/p>\n<p>Osobe koje redovito rade vje\u017ebe za le\u0111a, posebno ako su visoke ili starije, budu\u0107i da ove kategorije naj\u010de\u0161\u0107e imaju probleme s le\u0111ima, mogu sprije\u010diti da do\u0111e do upala i uklje\u0161tenja tako \u0161to \u0107e svakodnevnim vje\u017ebama od nekoliko minuta istezati i razgibavati le\u0111a i kralje\u017enicu. Sve \u0161to vam je potrebno jest podloga za vje\u017ebanje koju mo\u017eete staviti na pod i komotna odje\u0107a koja omogu\u0107ava kretanje.<\/p>\n<ul>\n<li>Sjednite u \u201cturski sjed\u201d i ostanite u tom polo\u017eaju mirni oko minutu do dvije. Zatim ispru\u017eite lijevu nogu prema naprijed koliko mo\u017eete, dok je druga savijena, pa desnom rukom preko glave uhvatite vrh prstiju ili tenisice ispru\u017eene noge. Ostanite u tom polo\u017eaju 5 do 10 sekundi ovisno o tome koliko ste u kondiciji, pa promijenite stranu i ponovite vje\u017ebu s ispru\u017eenom desnom nogom.<\/li>\n<li>Lezite na trbuh, savijte noge u koljenima i uhvatite rukama zglobove na nozi ili stopala. Zadr\u017eite se u ovom polo\u017eaju nekoliko sekundi, pa se opustite, te ponovite pet puta. Ova vje\u017eba poma\u017ee i da istegnete mi\u0161i\u0107e na nogama i rukama, tako da ako niste u formi, to mo\u017ee dovesti do upale, zato nemojte pretjerivati.<\/li>\n<\/ul>\n<p>(ljepotaizdravlje.hr)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kada do\u0111e do jake upale le\u0111nih mi\u0161i\u0107a ili se uklije\u0161ti kralje\u0161ak, ne samo da je bolno, ve\u0107 mo\u017ee ote\u017eati ili sasvim onemogu\u0107iti normalno kretanje. U ljetnom periodu \u010desto dolazi do tzv. ko\u010denja, jer su le\u0111a vla\u017ena od znoja, pa vjetar, ali i nagli i nezgodni pokreti mogu uzrokovati problem. Osobe koje redovito rade vje\u017ebe za [&hellip;]<\/p>\n","protected":false},"author":83,"featured_media":86224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-86223","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebe za le\u0111ne mi\u0161i\u0107e: Sprije\u010dite upalu i uklije\u0161tenost<\/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:\/\/sandzakpress.net\/arhiva\/vjezbe-za-ledne-misice-sprijecite-upalu-i-uklijestenost\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vje\u017ebe za le\u0111ne mi\u0161i\u0107e: Sprije\u010dite upalu i uklije\u0161tenost\" \/>\n<meta property=\"og:description\" content=\"Kada do\u0111e do jake upale le\u0111nih mi\u0161i\u0107a ili se uklije\u0161ti kralje\u0161ak, ne samo da je bolno, ve\u0107 mo\u017ee ote\u017eati ili sasvim onemogu\u0107iti normalno kretanje. U ljetnom periodu \u010desto dolazi do tzv. ko\u010denja, jer su le\u0111a vla\u017ena od znoja, pa vjetar, ali i nagli i nezgodni pokreti mogu uzrokovati problem. Osobe koje redovito rade vje\u017ebe za [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sandzakpress.net\/arhiva\/vjezbe-za-ledne-misice-sprijecite-upalu-i-uklijestenost\/\" \/>\n<meta property=\"og:site_name\" content=\"Sand\u017eak PRESS\" \/>\n<meta property=\"article:published_time\" content=\"2013-08-26T16:07:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/foto163-300x191.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"191\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"bosniak\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"bosniak\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 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