{"id":3405,"date":"2021-01-11T08:31:06","date_gmt":"2021-01-11T08:31:06","guid":{"rendered":"https:\/\/www.robertsiladji.com\/?p=3405"},"modified":"2023-06-15T21:18:18","modified_gmt":"2023-06-15T21:18:18","slug":"kako-se-bezbedno-vratiti-treniranju-posle-pauze","status":"publish","type":"post","link":"https:\/\/www.robertsiladji.com\/en\/kako-se-bezbedno-vratiti-treniranju-posle-pauze\/","title":{"rendered":"Kako se bezbedno vratiti treniranju posle pauze"},"content":{"rendered":"

Nema osobe koja nije bila u prilici da pravi pauzu u treniranju i da se posle toga suo\u010dava sa dilemama. Bez obzira da li je razlog prekida treniranja godi\u0161nji odmor, bolest, sportska povreda, putovanje, trudno\u0107a ili ne\u0161to drugo, povratak treniranju treba da bude planski izveden.<\/p>\n

Naj\u010de\u0161\u0107e nije mogu\u0107e vratiti se ustaljenom treningu u istom obliku i intenzitetu, a da se radi o bezbednom ve\u017ebanju. Treniranje posle pauze<\/b>zahteva posebnu pa\u017enju i stru\u010dan nadzor, evo i za\u0161to.<\/p>\n

Pauza u ve\u017ebanju tokom praznika<\/h2>\n

 <\/p>\n

Veliki broj redovnih ve\u017eba\u010da pravi pauzu u ve\u017ebanju tokom novogodi\u0161njih praznika<\/strong>, uklju\u010duju\u0107i tu i Bo\u017ei\u0107, zatim Srpsku Novu godinu. Pa i koji dan pre i posle svih praznika zbog priprema za praznik i opu\u0161tanja. U tom periodu mnogi imaju odobrene godi\u0161nje odmore koje provode na putu ili prosto odmaraju\u0107i se sa porodicom.<\/p>\n

Zimsko vreme je zaista zgodno za len\u010darenje i jo\u0161 kada se tome doda bogata trpeza sve je jasno. Opu\u0161tanje je sasvim izvesno, ali i gubitak fizi\u010dke kondicije i po koji kilogram vi\u0161ka. Sasvim je razumljivo da ljudi \u017eele da se opuste i zaborave na tenzije iz prethodne godine.<\/p>\n

Ali ono \u0161to ih \u010deka po povratku u dnevnu rutinu kada pro\u0111u praznici i godi\u0161nji odmori obi\u010dno nije tako dobro.<\/p>\n

Nakon prazni\u010dne pauze u ve\u017ebanju povratak ne zna\u010di da nastavljamo gde smo prethodno stali! Osobe koje ve\u017ebaju sa personalnim trenerom<\/strong> moraju da revidiraju sopstveni program ve\u017ebi, odnosno da ga prilagode novim okolnostima. Realno je da se smanjuje intenzitet ve\u017ebi spram fizi\u010dke kondicije, ali i da se u izvesnoj meri menjaju ciljevi. Obi\u010dno je potrebno usmeriti energiju na smanjenje masnog tkiva<\/strong> koje se nagomilalo na kriti\u010dnim mestima tokom praznika.<\/p>\n

Osobe koje same praktikuju ve\u017ebanje u teretani ili idu na neki od grupnih programa mogu biti u izvesnom problemu. Mana grupnih programa je \u0161to zanemaruju individualne mogu\u0107nosti i prilago\u0111avanje, odnosno smanjivanje intenziteta ve\u017ebanja mora da izvede sam ve\u017eba\u010d.<\/p>\n

Najjednostavniji na\u010din da se to prebrodi je da se osoba preorjenti\u0161e na individualno ve\u017ebanje sa personalnim trenerom<\/a>.<\/p>\n

Sportske povrede<\/h2>\n

 <\/p>\n

Sportske povrede<\/b><\/a> se ne de\u0161avaju samo profesionalnim sportistima, de\u0161avaju se obi\u010dno onima koji ve\u017ebaju nepravilno ili preterano. Naravno sportske povrede nastaju i kao nezgoda pri sportskim aktivnostima. U zavisnosti od povrede ve\u017eba\u010d mo\u017ee biti prinu\u0111en da presko\u010di jedan ili vi\u0161e treninga, ali i da obustavi treniranje na nekoliko meseci.<\/p>\n

Da bi se osoba vratila ve\u017ebanju potrebno je najpre da bude sigurna da je povreda u potpunosti zacelila. Da mi\u0161i\u0107 ili grupa mi\u0161i\u0107a mo\u017ee ponovo da se izla\u017ee naporu prilikom ve\u017ebanja. Treniranje posle pauze mo\u017ee biti znatno manjeg intenziteta nego ranije.\u00a0<\/span><\/p>\n

Vra\u0107anje treniranju nakon povrede<\/strong> treba da bude postepeno, oprezno i pod kontrolom stru\u010dnog lica. Nikako se ne preporu\u010duje eksperimentisanje i princip poku\u0161aja i gre\u0161aka jer svaka gre\u0161ka mo\u017ee da dovede do nove povrede.\u00a0<\/span><\/p>\n

Trudno\u0107a i ra\u0111anje<\/b><\/p>\n

Trudno\u0107a obi\u010dno zna\u010di i jednogodi\u0161nju (ili jedanaestomese\u010dnu) pauzu kada je u pitanju ve\u017ebanje ako je poro\u0111aj bio prirodni. Kod poro\u0111aja carskim rezom pauza nakon ve\u017ebanja je ne\u0161to du\u017ea i zavisi od procene ginekologa i drugih lekara<\/strong>.<\/p>\n

Kada je osoba ponovo spremna za ve\u017ebanje potrebno je da se obavi provera kardio \u2013 respiratorne forme i drugi testovi koji \u0107e utvrditi po\u010detno stanje. Va\u017eno je da se analizira pozicija vi\u0161ka masnog tkiva, odnosno da se utvrde kriti\u010dna mesta na kojima treba posebno da se radi.<\/p>\n

Kod \u017eena je nakon poro\u0111aja posebno osetljiv stomak, na kome se obi\u010dno nakuplja i vi\u0161ak masti. U zavisnosti od tipa poro\u0111aja i stanja trbu\u0161nih mi\u0161i\u0107a se pravi plan ve\u017ebanja koji \u0107e omogu\u0107iti da ono bude bezbedno i efikasno. Kre\u0107e se, naravno od lak\u0161ih ve\u017ebi koje ne predstavljaju veliko optere\u0107enje za abdomen i ki\u010dmu<\/strong>.<\/p>\n

Kojom brzinom \u0107e se osoba vratiti u formu, odnosno na re\u017eim treniranja od pre trudno\u0107e krajnje je individualno. Zavisi u velikoj meri od prethodne fizi\u010dke forme<\/strong>, pokretljivosti tokom trudno\u0107e i kilograma koje treba skinuti.<\/p>\n

U svakom slu\u010daju, najbezbedniji na\u010din vra\u0107anja treniranju je kroz individualni rad sa personalnim trenerom<\/strong>. Na taj na\u010din treniranje posle pauze mo\u017ee da bude prijatno i sigurno, a ne izvor stresa i povreda.<\/p>\n

Ukoliko ipak \u017eelite sami od ku\u0107e da ve\u017ebate za vas su online treninzi<\/a>. To je dobro da se povrati samopouzdanje i stekne neka prvobitna kondicija a onda bi trebalo ipak do\u0107i na individualne treninge.<\/p>\n

 <\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Nema osobe koja nije bila u prilici da pravi pauzu u treniranju i da se posle toga suo\u010dava sa dilemama. Bez obzira da li je razlog prekida treniranja godi\u0161nji odmor, bolest, sportska povreda, putovanje, trudno\u0107a ili ne\u0161to drugo, povratak treniranju treba da bude planski izveden. Naj\u010de\u0161\u0107e nije mogu\u0107e vratiti se ustaljenom treningu u istom obliku […]<\/p>\n","protected":false},"author":4,"featured_media":3406,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[16],"tags":[41,42],"class_list":["post-3405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-trening-posle-pauze","tag-vezbanje-posle-pauze"],"yoast_head":"\nKako se bezbedno vratiti treniranju posle pauze - 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