{"id":17,"date":"2026-08-28T13:25:18","date_gmt":"2026-08-28T10:25:18","guid":{"rendered":"https:\/\/fymbrek.pro\/?page_id=17"},"modified":"2026-08-28T13:25:21","modified_gmt":"2026-08-28T10:25:21","slug":"disanje-i-regulacija-unutrasnjeg-pritiska","status":"publish","type":"page","link":"https:\/\/fymbrek.pro\/index.php\/disanje-i-regulacija-unutrasnjeg-pritiska\/","title":{"rendered":"Disanje i regulacija unutra\u0161njeg pritiska"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Zaboravljena uloga o\u0161ita u tjelovje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dijafragma ili o\u0161it glavni je di\u0161ni mi\u0161i\u0107 koji djeluje kao pumpa za cjelokupni trbu\u0161ni prostor. Plitko disanje u gornji dio prsnog ko\u0161a stvara stalnu napetost u vratu i ramenima, dok donji organi ostaju bez prirodne masa\u017ee koju stvara puno dijafragmalno disanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kada mu\u0161karac nau\u010di pravilno disati trbuhom tijekom napora, unutra\u0161nji tlak se ravnomjerno raspore\u0111uje, \u0161to sprje\u010dava nastanak kila i pobolj\u0161ava opskrbu tkiva kisikom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Faze potpunog trbu\u0161nog disanja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sljede\u0107i podaci poja\u0161njavaju faze pravilnog di\u0161nog ciklusa:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"669\" src=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/0njmxmag45-1024x669.jpg\" alt=\"\" class=\"wp-image-18\" srcset=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/0njmxmag45-1024x669.jpg 1024w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/0njmxmag45-300x196.jpg 300w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/0njmxmag45-767x501.jpg 767w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/0njmxmag45.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Faza disanja<\/strong><\/td><td><strong>Smjer kretanja zraka<\/strong><\/td><td><strong>Rad mi\u0161i\u0107a trbuha<\/strong><\/td><td><strong>Trajanje faze<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Udah kroz nos<\/td><td>Spu\u0161tanje dijafragme prema dolje<\/td><td>Polagano \u0161irenje trbuha i rebara<\/td><td>\u010cetiri sekunde<\/td><\/tr><tr><td>Kratka stanka<\/td><td>Zadr\u017eavanje zraka bez naprezanja<\/td><td>Opu\u0161tenost ramena<\/td><td>Jedna sekunda<\/td><\/tr><tr><td>Izdisaj na usta<\/td><td>Podizanje dijafragme prema gore<\/td><td>Lagano uvla\u010denje trbu\u0161nog zida<\/td><td>\u0160est sekundi<\/td><\/tr><tr><td>Donja stanka<\/td><td>Potpuno pra\u017enjenje plu\u0107a<\/td><td>Opu\u0161tanje zdjeli\u010dnog dna<\/td><td>Dvije sekunde<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Vje\u017eba za uskla\u0111ivanje daha i pokreta<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite na le\u0111a sa savijenim koljenima i stopalima na podu. Polo\u017eite jednu ruku na prsa, a drugu na donji dio trbuha ispod pupka. Polako udahnite kroz nos usmjeravaju\u0107i zrak tako da se podi\u017ee samo ruka na trbuhu, dok ruka na prsima miruje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prilikom izdisaja lagano stisnite usne i pustite zrak van uz blagi zvuk, osje\u0107aju\u0107i kako trbuh prirodno tone prema kralje\u017enici. Ponovite ovaj ciklus deset puta prije i poslije svakog fizi\u010dkog treninga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koristi dubokog disanja za mu\u0161karce<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prakticiranje ove metode donosi vi\u0161estruke prednosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brzo smanjenje razine stresa i hormona kortizola u krvi<\/li>\n\n\n\n<li>Pobolj\u0161anje probave i smanjenje nadutosti<\/li>\n\n\n\n<li>Pove\u0107anje kapaciteta plu\u0107a za aerobne napore<\/li>\n\n\n\n<li>Bolja kontrola tonusa mi\u0161i\u0107a zdjelice tijekom intimnih odnosa<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Savjeti za svakodnevnu primjenu<\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Odvojite pet minuta svako jutro za svjesno disanje uz otvoren prozor<\/li>\n\n\n\n<li>Tijekom podizanja bilo kojeg te\u0161kog predmeta uvijek izdi\u0161ite, a nikada ne zadr\u017eavajte dah<\/li>\n\n\n\n<li>Izbjegavajte vje\u017ebanje u zagu\u0161ljivim i pregrijanim prostorijama<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Programi fymbrek u\u010de vas kontroli tijela kroz jednostavne fizi\u010dke principe koji daju osje\u0107aj lako\u0107e i snage u svakoj \u017eivotnoj dobi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zaboravljena uloga o\u0161ita u tjelovje\u017ebi Dijafragma ili o\u0161it glavni je di\u0161ni mi\u0161i\u0107 koji djeluje kao pumpa za cjelokupni trbu\u0161ni prostor. Plitko disanje u gornji dio prsnog ko\u0161a stvara stalnu napetost u vratu i ramenima, dok donji organi ostaju bez prirodne<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":1,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions"}],"predecessor-version":[{"id":19,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions\/19"}],"wp:attachment":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/media?parent=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}