{"id":12678,"date":"2020-11-26T19:17:26","date_gmt":"2020-11-26T16:17:26","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1182"},"modified":"2025-06-16T10:39:30","modified_gmt":"2025-06-16T07:39:30","slug":"zagrijavanje-prije-joge-zeljencito-ili-neophodno","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/zagrijavanje-prije-joge-zeljencito-ili-neophodno\/","title":{"rendered":"Da li je potrebno raditi zagrijavanje prije joge?"},"content":{"rendered":"\n
Pitanje \u201etreba li raditi zagrijavanje prije joge?\u201c mnogi postavljaju jer se asane joge mogu shvatiti kao laka vje\u017eba koja ne zahtijeva posebnu pripremu. Ali, to nije sasvim tako. \u010cak i najlak\u0161i kompleks \u201ePozdrav suncu\u201c nije zagrijavanje. Ako ste ga ikada radili po svim pravilima, tj. u nekoliko serija i ponavljanja, sigurno se sje\u0107ate osje\u0107aja kada vam se vi\u0161e ne ide na bilo kakav dodatni trening.<\/p>\n\n\n\n
Stoga, svaki kompleks asana je potpuna vje\u017eba, prije koje, kao i uvijek, zagrijavanje je neophodno.<\/p>\n\n\n\n
Za\u0161to raditi zagrijavanje prije joge?<\/p>\n\n\n\n
\n
Prvo, to je aktivacija organizma, svih organa i sistema.<\/li>\n\n\n\n
Drugo, tokom zagrijavanja posti\u017ee se potreban nivo uzbu\u0111enja nervnog sistema. Ovo je potrebno u slu\u010daju da tokom prakse do\u0111e do jakog istezanja, pa tada organizam sam \u0161alje signal pod nazivom \u201ebol, opasnost\u201c u nervni sistem, kako biste mogli na vrijeme stati i izbje\u0107i povrede.<\/li>\n\n\n\n
Tre\u0107e, ovo je priprema za trening mi\u0161i\u0107a, zglobova, kardiovaskularnog i respiratornog sistema.<\/li>\n<\/ul>\n\n\n\n<\/figure>\n\n\n\n
Zagrijavanje za zglobove<\/h2>\n\n\n\n
S obzirom na to da su zglobovi gotovo uvijek uklju\u010deni u izvo\u0111enje asana, potrebno ih je pravilno pripremiti za trening. Tokom pripreme, zglobne \u0161upljine se pune sinovijalnom teku\u0107inom, \u0161to mo\u017ee zna\u010dajno olak\u0161ati ulazak u te\u0161ke asane i sprije\u010diti bolne senzacije.<\/p>\n\n\n\n
Zglobna gimnastika poja\u010dava cirkulaciju i poti\u010de kretanje limfe. Radite svaki zglob najmanje jednu minutu, a zatim pre\u0111ite na zagrijavanje mi\u0161i\u0107a.<\/p>\n\n\n\n
Zagrijavanje za mi\u0161i\u0107e<\/h2>\n\n\n\n
Zagrijavanjem zglobova, tako\u0111er uklju\u010dujete mi\u0161i\u0107e i tetive. Mi\u0161i\u0107e treba opskrbiti energijom – zbog toga neka vje\u017ebanja iz zagrijavanja treba raditi ne\u0161to intenzivnije, radi zagrijavanja i poja\u010danog protoka krvi.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Zagrijavanje za srce i respiratorni sistem<\/h2>\n\n\n\n
Zahvaljuju\u0107i vje\u017ebama stabilizirate disanje, otvaraju se rebra i plu\u0107a, normalizuje se cirkulacija i krvni pritisak, nakon \u010dega mo\u017eete prelaziti na bilo koje, \u010dak i obrnute asane.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Kako izvesti zagrijavanje kod ku\u0107e prije joge?<\/h2>\n\n\n\n
Izvodite zagrijavanje tokom 15-20 minuta. Za najve\u0107i efekat koristite sljede\u0107e vje\u017ebe:<\/p>\n\n\n\n
\n
nagibi glave u razli\u010dite strane<\/li>\n\n\n\n
kru\u017eni pokreti vratom<\/li>\n\n\n\n
rotacije rukama u razli\u010ditim zglobovima<\/li>\n\n\n\n
nagibi trupa u razli\u010dite strane<\/li>\n\n\n\n
rotacija kukovima<\/li>\n\n\n\n
\u010du\u010dnjevi<\/li>\n\n\n\n
vje\u017ebe za zglobove nogu<\/li>\n<\/ul>\n\n\n\n
Uzmite u obzir da zagrijavanje treba usmjeriti ne samo na onu grupu zglobova ili mi\u0161i\u0107a na koje \u0107e biti usmjerena va\u0161a praksa, ve\u0107 i na rad tijela u cjelini. Tokom zagrijavanja treba obuhvatiti gotovo sve mi\u0161i\u0107e i zglobove. Nakon pravilnog zagrijavanja mo\u017eete po\u010deti s punopravnim treningom – praksom joge.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pitanje \u201etreba li raditi zagrijavanje prije joge?\u201c mnogi postavljaju jer se asane joge mogu shvatiti kao laka vje\u017eba koja ne zahtijeva posebnu pripremu. Ali, to…<\/p>\n","protected":false},"author":11,"featured_media":6565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,827],"tags":[],"class_list":["post-12678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-korisni-savjeti-bs"],"yoast_head":"\n
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![\"Zagrijavanje](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pretty-girl-wearing-leggings-short-top-standing-side-plank-one-hand-gym-training-body-core-balance-strengthening-abs-muscles-attractive-female-doing-planking-bodyweight-exercise_343059-3112-1024x682.jpg\")
<\/figure>\n\n\n\n![\"Zagrijavanje](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-smiling-young-fitness-girl-stretching-hand_171337-9088-1024x682.jpg\")
<\/figure>\n\n\n\n![\"Zagrijavanje](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/horizontal-shot-flexible-girl-doing-yoga-pose-isolated-yellow_176532-7936-1024x682.jpg\")
<\/figure>\n\n\n\n