{"id":15402,"date":"2014-05-09T00:00:00","date_gmt":"2014-05-09T00:00:00","guid":{"rendered":"https:\/\/novakdjokovicfoundation.org\/istezanje\/"},"modified":"2014-05-09T00:00:00","modified_gmt":"2014-05-09T00:00:00","slug":"istezanje","status":"publish","type":"post","link":"https:\/\/novakdjokovicfoundation.org\/sr\/istezanje\/","title":{"rendered":"Istezanje"},"content":{"rendered":"<p><em>Mnogo toga mo\u017eemo da nau\u010dimo od profesionalnih sportista, kao \u0161to su motivacija, ve\u0161tina i tehnika.<\/em> <!--more--> Me\u0111utim, postoji ne\u0161to \u0161to oni praktikuju pre i posle (a ponekad i tokom) treninga ili takmi\u010denja, a \u0161to je podjednako va\u017eno kao i poznavanje sporta kojim se bave. <strong>Re\u010d je o istezanju.<\/strong><\/p>\n<h2>Za\u0161to je istezanje va\u017eno<\/h2>\n<p>Istezanje je va\u017eno za ljude svih uzrasta zato \u0161to ono smanjuje rizik od povreda mi\u0161i\u0107a, zglobova i tetiva, unapre\u0111uje performanse u sportovima, i promovi\u0161e zdrav na\u010din \u017eivota.<sup>1<\/sup> <strong>[tweet_quote]Kada su mali\u0161ani u pitanju, istezanje im poma\u017ee da pobolj\u0161aju fleksibilnost od najranijeg uzrasta[\/tweet_quote]<\/strong> (\u0161to se sve te\u017ee posti\u017ee kako postajemo stariji).<\/p>\n<ul>\n<li><strong>Prevencija od povreda:<\/strong> Bavljenje sportom, tr\u010danje ili igranje na igrali\u0161tu tra\u017ei odre\u0111eni nivo fizi\u010dke aktivnosti koji mo\u017ee da prouzrokuje razli\u010dite povrede, ukoliko deca nisu oprezna. Istezanje koje prethodi ovakvim aktivnostima poma\u017ee im da zagreju i istegnu mi\u0161i\u0107e i postignu ceo raspon pokreta u zglobovima. Istezanje tako\u0111e smanjuje rizik od uko\u010denosti tela posle treninga i drugih fizi\u010dkih aktivnosti.<\/li>\n<li><strong>Pobolj\u0161avanje performansi u sportovima:<\/strong> Istezanje pove\u0107ava fleksibilnost, \u0161to deci omogu\u0107ava da pobolj\u0161aju svoje performanse u sportskim i rekreativnim aktivnostima. Fleksibilnost je izuzetno korisna i va\u017ena za sve sportove, uklju\u010duju\u0107i gimnastiku, tenis, plivanje i fudbal.<\/li>\n<li><strong>Usvajanje zdravih navika od ranog uzrasta:<\/strong>\u00a0Kada mali\u0161ani nau\u010de kako da se iste\u017eu u detinjstvu, sa godinama \u0107e nau\u010diti da vi\u0161e vode ra\u010duna o svom telu i prepoznaju kada ih ne\u0161to boli.<\/li>\n<\/ul>\n<div id=\"attachment_2714\" style=\"width: 630px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-2714\" class=\"size-full wp-image-2714\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/05\/stretching-2.jpg\" alt=\"stretching-2\" width=\"620\" height=\"413\" \/><p id=\"caption-attachment-2714\" class=\"wp-caption-text\"><a href=\"http:\/\/www.imcreator.com\/free\/sports-fitness\/yoga-4\" target=\"_blank\" rel=\"noopener\">Yoga<\/a> by <a href=\"http:\/\/www.flickr.com\/photos\/perspective\/\" target=\"_blank\" rel=\"noopener\">Elvert Barnes<\/a> | <a href=\"http:\/\/creativecommons.org\/licenses\/by-sa\/2.0\/\" target=\"_blank\" rel=\"noopener\">CC<\/a><\/p><\/div>\n<h2>Tipovi istezanja<\/h2>\n<p>Postoje brojne ve\u017ebe istezanja koje deca mogu lako \u00a0da izvedu, a da se ne povrede, pre fizi\u010dke aktivnosti:<sup>2<\/sup><\/p>\n<ul>\n<li><strong>Istezanje mi\u0161i\u0107a lopatice:<\/strong> Stanite sa rukama ispru\u017eenim tako da budu paralelne sa podom. Sa palcevima koji su usmereni ka podu, savijte ruke unazad i poku\u0161ajte da spojite dlanove. Zadr\u017eite polo\u017eaj uz normalno disanje, opustite ruke a onda ponovite ve\u017ebu.<\/li>\n<li><strong>Dodirivanje vrhova no\u017enih prstiju:<\/strong> Dr\u017eite le\u0111a prava i savijte se u struku. Dodirnite potkolenice, zatim vrhove no\u017enih prstiju, pa pod. To \u0107e vam pomo\u0107i da opustite mi\u0161i\u0107e zadnje lo\u017ee (u zadnjem delu butine).<\/li>\n<li><strong>Istezanje kvadricepsa:<\/strong> Stanite blizu zida ukoliko je potrebno radi potpore. Obuhvatite vrh \u010dlanka i povucite petu prema nazad dok ne osetite istezanje u bedrima. Zadr\u017eite polo\u017eaj a onda ponovite sa drugom nogom.<\/li>\n<li><strong>Istezanje listova:<\/strong> Stanite na manjoj udaljenosti od zida. Jednom nogom blago iskora\u010dite unapred i malo je savijte u kolenu, ruke ispru\u017eite napred i naslonite o zid. Va\u017eno je da je zadnja noga zategnuta, da le\u0111a ostanu prava, a da stopalo celom povr\u0161inom dodiruje podlogu i da je usmereno ka zidu. Zamenite noge i ponovite.<\/li>\n<li><strong>Istezanje tricepsa:<\/strong> Podignite jednu ruku iza glave i savijte je u zglobu lakta. Dlanom suprotne ruke gurajte lakat prema dole dok ne osetite istezanje. Ponovite ve\u017ebu drugom rukom.<\/li>\n<li><strong>Leptir istezanje:<\/strong> U sede\u0107em polo\u017eaju, savijte noge, a kolena ra\u0161irite ka podu i prislonite tabane jedno uz drugo. Obuhvatite no\u017ene prste rukama i koriste\u0107i laktove polako pritiskajte kolena ka podu.<\/li>\n<\/ul>\n<p>Za vi\u0161e ideja kako da se istegnete, pogledajte video Jason Taylor Foundation: <iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/uGw7WDVd29k?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Preporuke za pravilno istezanje<\/h2>\n<ul>\n<li>Istezanje pre sportskih aktivnosti treba da traje oko 5-10 minuta. Obi\u010dno se iste\u017eite i dr\u017eite mi\u0161i\u0107 u istegnutom stanju 10-30 sekundi uz normlano disanje.<\/li>\n<li>Prilikom istezanja ne idite do ta\u010dke bola, nego do ta\u010dke blage neudobnosti.<\/li>\n<li>Izbegavajte da se klatite tokom istezanja. To mo\u017ee da dovede do o\u0161te\u0107enja mi\u0161i\u0107nog tkiva.<\/li>\n<li>Podjednako iste\u017eite obe strane tela.<\/li>\n<li>Redovno se iste\u017eite kako biste odr\u017eali fleksibilnost.<\/li>\n<li>Uskladite istezanje sa disanjem.<\/li>\n<\/ul>\n<p>[tweet_quote]Najbolje u svemu je \u0161to vam za istezanje nije potrebna nikakva oprema.[\/tweet_quote] Osim toga, va\u0161e dete \u0107e se sigurno bolje ose\u0107ati i jo\u0161 vi\u0161e u\u017eivati u sportskim aktivnostima.<\/p>\n<ol>\n<li><a href=\"http:\/\/www.livestrong.com\/article\/515934-importance-of-stretching-for-kids\/\" target=\"_blank\" rel=\"noopener\">http:\/\/www.livestrong.com\/article\/515934-importance-of-stretching-for-kids\/<\/a><\/li>\n<li><a href=\"http:\/\/family\u00ef\u00ac\u0081tness.about.com\/od\/kidssports\/ss\/Kids-Stretching-Exercises.htm\" target=\"_blank\" rel=\"noopener\">http:\/\/family\u00ef\u00ac\u0081tness.about.com\/od\/kidssports\/ss\/Kids-Stretching-Exercises.htm<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Mnogo toga mo\u017eemo da nau\u010dimo od profesionalnih sportista, kao \u0161to su motivacija, ve\u0161tina i tehnika.<\/p>\n","protected":false},"author":5,"featured_media":15054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20,21],"tags":[562,1156,1157,294,1158,1159],"class_list":["post-15402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-posts","category-rani-razvoj","tag-deciji-sportovi","tag-istezanje","tag-istezanje-za-decu","tag-sport","tag-sport-za-decu","tag-znacaj-istezanja"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - 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