{"id":1733,"date":"2019-09-02T06:47:58","date_gmt":"2019-09-02T04:47:58","guid":{"rendered":"https:\/\/preventsplit.com\/?p=1733"},"modified":"2021-03-05T10:34:59","modified_gmt":"2021-03-05T09:34:59","slug":"8-nacina-kako-mozete-pomoci-vasoj-fasciji","status":"publish","type":"post","link":"https:\/\/preventsplit.com\/2019\/09\/02\/8-nacina-kako-mozete-pomoci-vasoj-fasciji\/","title":{"rendered":"8 na\u010dina kako mo\u017eete pomo\u0107i va\u0161oj fasciji"},"content":{"rendered":"
    \n
  1. 10 minuta dnevno posvetite istezanju<\/span><\/strong><\/li>\n<\/ol>\n

    Istezanje koje izdu\u017euje va\u0161e mi\u0161i\u0107e mo\u017ee vam pomo\u0107i da oslobodite napetost u mi\u0161i\u0107ima, \u0161to je jedno od svojstava \u00a0fascije. Da biste postigli najbolje rezultate, preporu\u010da se da nogu ili ruku prilikom istezanja dr\u017eite 30 sekundi do jedne minute, ali nemojte forsirati polo\u017eaj koji uzrokuje bol.<\/p>\n

      \n
    1. Poradite na svojoj mobilnosti<\/strong><\/span><\/li>\n<\/ol>\n

      Mobilnost je u svojim osnovnim crtama, sposobnost dobrog kretanja. Rad na mobilnosti govori o fasciji tijela. Stvari poput kotrljanja pjene, miofascijalni rad i ru\u010dna terapija pomo\u0107i \u0107e opustiti fasciju i stoga pomo\u0107i osobi da se kre\u0107e br\u017ee.<\/p>\n

        \n
      1. Otkrijte svoje slabe to\u010dke<\/strong><\/span><\/li>\n<\/ol>\n

        Vjerojatno ste \u010duli za neke od prednosti valjanja pjene. Valjanje pjene je odli\u010dan na\u010din koji \u0107e vam pomo\u0107i u otkrivanju gdje je to\u010dno va\u0161a fascija zategnuta i napeta . Samo se spustite na valjak i pustite da mi\u0161i\u0107i razgovaraju s vama. Kada osjetite tu to\u010dku ili \u010dvrsto mjesto, sjedite i radite na tom mjestu 30 do 60 sekundi. S vremenom \u0107e ovo pomo\u0107i vratiti fasciju u optimalno zdravlje. Ako va\u0161 problem, naravno, nije puno te\u017ei od ovoga.<\/p>\n

          \n
        1. Posjetite saunu, posebno nakon teretane<\/strong><\/span><\/li>\n<\/ol>\n

          Fascija voli i unutarnju i vanjsku toplinu jer pove\u0107ava cirkulaciju i stavlja fasciju u fleksibilnije i prijem\u010divije stanje. Unutarnja toplina je vje\u017eba, a vanjska toplina je ne\u0161to poput saune, tu\u0161a, parne kupelje… U sauni fascija postaje fleksibilnija i tada mo\u017ee postati otvorenija za ono \u0161to joj radite. Odlazak u saunu oduvijek je bio popularan, ali zahvaljuju\u0107i sve ve\u0107im istra\u017eivanjima koja ukazuju na zdravstvene koristi, saune su pristupa\u010dnije i \u0161iroko kori\u0161tene nego ikad prije. Ako nemate pristup sauni, funkcionirat \u0107e i drugi oblici toplinske terapije. Ne zaboravite na hidrataciju!<\/p>\n

            \n
          1. Hladni oblozi<\/strong><\/span><\/li>\n<\/ol>\n

            Hladni oblozi ponekad mogu pomo\u0107i \u00a0nakon vje\u017ebanja, jer smanjuju upalu cijelog tijela ograni\u010davaju\u0107i oticanje. Fascija je to\u010dno ispod va\u0161e ko\u017ee. Posljednje \u0161to \u017eelite je da se upali.<\/p>\n

            Hladni oblog mo\u017eete dr\u017eati 10 minuta, a zatim ga uklonite na 15 minuta. Postupak mo\u017eete ponoviti dok ne po\u010dnete osje\u0107ati olak\u0161anje.<\/p>\n

              \n
            1. Uklju\u010dite kardio<\/strong><\/span><\/li>\n<\/ol>\n

              Aerobna tjelovje\u017eba jedan je od na\u010dina grijanja tijela iznutra. Preporu\u010da se uklju\u010divanje vje\u017ebi bez utega, poput tr\u010danja, biciklizma, plivanja i veslanja kako bi se mi\u0161i\u0107i pomicali i pove\u0107ali dotok krvi u mi\u0161i\u0107e. Kao bonus, ove vje\u017ebe podr\u017eavaju simetriju u tijelu, \u0161to tako\u0111er poma\u017ee zdravlju va\u0161e fascije.<\/p>\n

                \n
              1. Hidratizirajte se<\/strong><\/span><\/li>\n<\/ol>\n

                Ako ste hidrirani, va\u0161a \u0107e fascija biti prokrvljenija i zdravija. Ako ste dehidrirani, postat \u0107e hrskava, \u00a0pahuljasta i bolna. Zbog toga je hidratacija vrlo va\u017ena za va\u0161u fasciju.<\/p>\n

                  \n
                1. Potra\u017eite stru\u010dnu pomo\u0107<\/strong><\/span><\/li>\n<\/ol>\n

                  Ako ste kroni\u010dno uko\u010deni i ozlije\u0111eni ili imate ozljedu mi\u0161i\u0107a koja se jednostavno ne\u0107e zacijeliti, obratite nam se s povjerenjem. Kako su fascije me\u0111usobno povezane, jedno podru\u010dje mo\u017ee utjecati na druga podru\u010dja.<\/p>\n

                   <\/p>\n

                   <\/p>\n

                   <\/p>\n

                   <\/p>\n

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

                  10 minuta dnevno posvetite istezanju Istezanje koje izdu\u017euje va\u0161e mi\u0161i\u0107e mo\u017ee vam pomo\u0107i da oslobodite napetost u mi\u0161i\u0107ima, \u0161to je jedno od svojstava \u00a0fascije. Da biste postigli najbolje rezultate, preporu\u010da se da nogu ili ruku prilikom istezanja dr\u017eite 30 sekundi do jedne minute, ali nemojte forsirati polo\u017eaj koji uzrokuje bol. Poradite na svojoj mobilnosti Mobilnost […]<\/p>\n","protected":false},"author":11,"featured_media":1738,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","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":"","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-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-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-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-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-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-gradient":""}},"footnotes":""},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/posts\/1733"}],"collection":[{"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/comments?post=1733"}],"version-history":[{"count":1,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/posts\/1733\/revisions"}],"predecessor-version":[{"id":1739,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/posts\/1733\/revisions\/1739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/media\/1738"}],"wp:attachment":[{"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/media?parent=1733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/categories?post=1733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/preventsplit.com\/wp-json\/wp\/v2\/tags?post=1733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}