{"id":23,"date":"2026-08-28T13:26:44","date_gmt":"2026-08-28T10:26:44","guid":{"rendered":"https:\/\/fymbrek.pro\/?page_id=23"},"modified":"2026-08-28T13:27:01","modified_gmt":"2026-08-28T10:27:01","slug":"istezanje-prepona-i-nogu","status":"publish","type":"page","link":"https:\/\/fymbrek.pro\/index.php\/istezanje-prepona-i-nogu\/","title":{"rendered":"Istezanje prepona i nogu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Za\u0161to je fleksibilnost va\u017ena za mu\u0161karce<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"707\" src=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/wznm67j6-1024x707.jpg\" alt=\"\" class=\"wp-image-25\" srcset=\"https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/wznm67j6-1024x707.jpg 1024w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/wznm67j6-300x207.jpg 300w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/wznm67j6-767x529.jpg 767w, https:\/\/fymbrek.pro\/wp-content\/uploads\/2026\/08\/wznm67j6.jpg 1268w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Krutost u mi\u0161i\u0107ima stra\u017enje lo\u017ee, listova i unutarnje strane bedara ograni\u010dava prirodan hod i stvara pretjeran pritisak na lumbalni dio le\u0111a. Kod mu\u0161karaca koji ve\u0107inu dana provode u sjede\u0107em polo\u017eaju, tetive gube elasti\u010dnost, a zdjelica se blokira u neprirodnom polo\u017eaju. Redovito i kontrolirano istezanje vra\u0107a slobodu pokreta i olak\u0161ava sve svakodnevne radnje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U fymbrek u Rovinju preporu\u010dujemo stati\u010dko i dinami\u010dko istezanje bez trzaja, jer nagli pokreti izazivaju refleksno gr\u010denje mi\u0161i\u0107nih vlakana umjesto njihovog opu\u0161tanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pregled polo\u017eaja za istezanje donjeg dijela tijela<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tablica donosi popis polo\u017eaja s preporu\u010denim vremenom zadr\u017eavanja:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Naziv polo\u017eaja<\/strong><\/td><td><strong>Ciljana mi\u0161i\u0107na skupina<\/strong><\/td><td><strong>Vrijeme zadr\u017eavanja<\/strong><\/td><td><strong>U\u010destalost izvo\u0111enja<\/strong><\/td><\/tr><\/thead><tbody><tr><td>\u0160iroki iskorak s osloncem<\/td><td>Pregiba\u010d kuka i prepone<\/td><td>Trideset sekundi po strani<\/td><td>Tri puta tjedno<\/td><\/tr><tr><td>Sjede\u0107i pretklon s ravnim le\u0111ima<\/td><td>Stra\u017enja lo\u017ea i listovi<\/td><td>\u010cetrdeset sekundi<\/td><td>Svakodnevno<\/td><\/tr><tr><td>Leptir poza s potiskom<\/td><td>Unutarnja strana bedara<\/td><td>Jedna minuta<\/td><td>Nakon svakog hodanja<\/td><\/tr><tr><td>Istezanje kvadricepsa u stajanju<\/td><td>Prednja strana natkoljenice<\/td><td>Dvadeset sekundi po nozi<\/td><td>Prije i poslije treninga<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tehnika sigurnog istezanja stra\u017enje lo\u017ee<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sjednite na pod s ispru\u017eenim nogama ispred sebe. Dr\u017eite le\u0111a potpuno ravnima, a ramena spu\u0161tenima. Polako se naginjite prema naprijed iz zglobova kuka, a ne savijanjem u prsnom ko\u0161u. Ruke polo\u017eite na potkoljenice ili gle\u017enjeve do to\u010dke u kojoj osjetite ugodno zatezanje bez o\u0161tre boli.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U tom polo\u017eaju di\u0161ite duboko i smireno kroz nos. Sa svakim izdisajem dopustite trupu da se spusti samo milimetar ni\u017ee. Ostanite u poziciji trideset do \u010detrdeset sekundi, a zatim se polako vratite u po\u010detni polo\u017eaj.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pravila za siguran napredak u fleksibilnosti<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nikada se ne iste\u017eite na hladno ve\u0107 napravite pet minuta laganog hodanja<\/li>\n\n\n\n<li>Izbjegavajte pulsiranje i trzanje u krajnjoj to\u010dki pokreta<\/li>\n\n\n\n<li>Osje\u0107aj mora biti zatezanje, nikada probadaju\u0107a bol u zglobovima<\/li>\n\n\n\n<li>Di\u0161ite ravnomjerno i ne zadr\u017eavajte zrak u plu\u0107ima<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Redovita primjena ovih polo\u017eaja poma\u017ee u prevenciji sportskih ozljeda i uklanja napetost iz donjeg dijela kralje\u017enice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za\u0161to je fleksibilnost va\u017ena za mu\u0161karce Krutost u mi\u0161i\u0107ima stra\u017enje lo\u017ee, listova i unutarnje strane bedara ograni\u010dava prirodan hod i stvara pretjeran pritisak na lumbalni dio le\u0111a. Kod mu\u0161karaca koji ve\u0107inu dana provode u sjede\u0107em polo\u017eaju, tetive gube elasti\u010dnost, a<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":5,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-23","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/23","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=23"}],"version-history":[{"count":2,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/23\/revisions"}],"predecessor-version":[{"id":26,"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/pages\/23\/revisions\/26"}],"wp:attachment":[{"href":"https:\/\/fymbrek.pro\/index.php\/wp-json\/wp\/v2\/media?parent=23"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}