{"id":2045,"date":"2013-04-21T14:51:58","date_gmt":"2013-04-21T12:51:58","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=2045"},"modified":"2016-05-21T11:57:19","modified_gmt":"2016-05-21T09:57:19","slug":"rekreacija-v-naravi-a-s-pametjo","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/rekreacija-v-naravi-a-s-pametjo.html","title":{"rendered":"Rekreacija v naravi da, a s pametjo!"},"content":{"rendered":"<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2052\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186-150x107.jpg\" alt=\"\" width=\"150\" height=\"107\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186-150x107.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186-209x150.jpg 209w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186.jpg 480w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Po dolgi zimi nas prijetno vreme kar vabi v naravo. Veliko rekreativnih \u0161portnikov,\u00a0 teka\u010dev ima pogoste zvine ali po\u0161kodbe, bole\u010dine v stopalih, gle\u017enjih, kolenih, kolku in hrbtenici so lahko tudi posledica nestabilnosti. <!--more-->Seveda nimam v mislih opotekanja in nezmo\u017enosti stoje ali hoje, temve\u010d manj\u0161e nestabilnosti, ko zmanj\u0161amo podporno ploskev in morda na\u0161a zaznava ali mi\u0161i\u010dna mo\u010d ni optimalna.<\/p>\n<p>Vsekakor pretiravanje ni dobro, pa naj gre za prevelik napor, predolg napor ali prehitro polno obremenitev. Hkrati moramo imeti v mislih tudi raznolikost terena na katerem te\u010demo ali pa hodimo.<br \/>\nV nadaljevanju vam predstavljam 5 izredno u\u010dinkovitih vaj (\u010de jih seveda delate), ki pove\u010dujejo stabilnost in koristijo prav vsakemu teka\u010du.<\/p>\n<p>Vaje lahko delate na tleh ali na nestabilni podlagi (peni, \u017eogi, deski,\u2026). Vedno poskrbite za svojo varnost. Pomembno je da delate vaje z obema nogama in da med vajami ne zadr\u017eujete diha in da poskrbite za napetost mi\u0161ic trupa. Vaje izvajate 3-4 krat tedensko, naredite 8-12 ponovitev.<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p>Vaja v stoje na \u017eogi<\/p>\n<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01944-001.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2053\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01944-001-150x112.jpg\" alt=\"Fizioterapija Mediko\" width=\"150\" height=\"112\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01944-001-150x112.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01944-001-200x150.jpg 200w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01944-001.jpg 480w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Stopite v \u0161irino bokov, eno nogo postavite na \u017eogo, ki ste jo predhodno namestili v varen polo\u017eaj, roki postavite v bok in prenesite te\u017eo na nogo, ki je na \u017eogi.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/02-DSC01100.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2049\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/02-DSC01100-150x134.jpg\" alt=\"Fizioterapija Mediko\" width=\"150\" height=\"134\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/02-DSC01100-150x134.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/02-DSC01100.jpg 534w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Enako kot zgoraj, ko prenesete te\u017eo naprej sklenete roki in ju dvigujete. Roki obdr\u017eite visoko zgoraj in po\u010dasi kro\u017eite v obe smeri.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/09-DSC01107.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2050\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/09-DSC01107-150x127.jpg\" alt=\"Fizioterapija Mediko\" width=\"150\" height=\"127\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/09-DSC01107-150x127.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/09-DSC01107-176x150.jpg 176w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/09-DSC01107.jpg 564w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Z eno nogo stopite na nestabilno podlago, rahlo pokr\u010dite koleno, roki odro\u010dite (ali sklenite za glavo ) in po\u010dasi odmikajte drugo nogo, ne spu\u0161\u010dajte je na podlago. Vaja je \u0161e te\u017eja, \u010de pri tem zaprete o\u010di, vendar morate poskrbeti za svojo varnost.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/30-DSC01068.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2051\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/30-DSC01068-102x150.jpg\" alt=\"Fizioterapija Mediko\" width=\"102\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/30-DSC01068-102x150.jpg 102w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/30-DSC01068.jpg 295w\" sizes=\"auto, (max-width: 102px) 100vw, 102px\" \/><\/a>Stojte na eni nogi, v roko na isti strani vzemite manj\u0161o ute\u017e (plastenko), nasprotno roko postavite na bok. Stojte vzravnano, ne nagibajte se v stran in po\u010dasi pribli\u017eajte nasprotni komolec in koleno.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Vaje le\u017ee na hrbtu<\/p>\n<p><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01942.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-2054\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01942-150x112.jpg\" alt=\"Fizioterapija Mediko\" width=\"150\" height=\"112\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01942-150x112.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01942-200x150.jpg 200w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01942.jpg 480w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>Obe nogi pokr\u010dite in polo\u017eite stopali na \u017eogo, dvignite zadnjico, ko boste dovolj stabilni, sklenite obe roki in po\u010dasi kro\u017eite v obe smeri.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Blanka Ko\u0161\u010dak Tivadar dipl.fiziot. Ipnf in Cyriax terapevt<\/p>\n<p><a title=\"Fizioterapija Mediko\" href=\"http:\/\/www.fizioterapija-mediko.si\/\" target=\"_blank\">www.fizioterapija-mediko.si<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Po dolgi zimi nas prijetno vreme kar vabi v naravo. Veliko rekreativnih \u0161portnikov,\u00a0 teka\u010dev ima pogoste zvine ali po\u0161kodbe, bole\u010dine v stopalih, gle\u017enjih, kolenih, kolku in hrbtenici so lahko tudi posledica nestabilnosti.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51,25],"tags":[605,122,890,891],"class_list":["post-2045","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","category-nasveti-za-zdravo-zivljenje","tag-ahil","tag-fizioterapija","tag-nestabilnost","tag-zvin"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rekreacija v naravi da, a s pametjo! - Nasveti za zdravo \u017eivljenje!<\/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:\/\/www.zdravstvena.info\/preventiva\/rekreacija-v-naravi-a-s-pametjo.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rekreacija v naravi da, a s pametjo! - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Po dolgi zimi nas prijetno vreme kar vabi v naravo. Veliko rekreativnih \u0161portnikov,\u00a0 teka\u010dev ima pogoste zvine ali po\u0161kodbe, bole\u010dine v stopalih, gle\u017enjih, kolenih, kolku in hrbtenici so lahko tudi posledica nestabilnosti.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.zdravstvena.info\/preventiva\/rekreacija-v-naravi-a-s-pametjo.html\" \/>\n<meta property=\"og:site_name\" content=\"Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Zdravstvena.info\/\" \/>\n<meta property=\"article:published_time\" content=\"2013-04-21T12:51:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-21T09:57:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2013\/04\/1-DSC01186-150x107.jpg\" \/>\n<meta name=\"author\" content=\"mediko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"mediko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html\"},\"author\":{\"name\":\"mediko\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/#\\\/schema\\\/person\\\/e2d7d1eb161d322454d97a920ed3846d\"},\"headline\":\"Rekreacija v naravi da, a s pametjo!\",\"datePublished\":\"2013-04-21T12:51:58+00:00\",\"dateModified\":\"2016-05-21T09:57:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html\"},\"wordCount\":380,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html#primaryimage\"},\"thumbnailUrl\":\"http:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/wp-content\\\/uploads\\\/2013\\\/04\\\/1-DSC01186-150x107.jpg\",\"keywords\":[\"Ahil\",\"fizioterapija\",\"nestabilnost\",\"zvin\"],\"articleSection\":[\"Gibanje, fitnes, \u0161port...\",\"Nasveti za zdravo \u017eivljenje\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html\",\"url\":\"https:\\\/\\\/www.zdravstvena.info\\\/preventiva\\\/rekreacija-v-naravi-a-s-pametjo.html\",\"name\":\"Rekreacija v naravi da, a s pametjo! 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