{"id":71,"date":"2020-07-05T08:01:35","date_gmt":"2020-07-05T06:01:35","guid":{"rendered":"http:\/\/ljepota.covermagazin.com\/?p=71"},"modified":"2025-10-01T21:38:25","modified_gmt":"2025-10-01T19:38:25","slug":"vjezbe-za-leda","status":"publish","type":"post","link":"https:\/\/ljepota.covermagazin.com\/?p=71","title":{"rendered":"Vje\u017ebe za le\u0111a"},"content":{"rendered":"\n

Vje\u017ebe za le\u0111a<\/h3>\n\n\n\n

Bolove u le\u0111ima mo\u017eete ubla\u017eiti vje\u017ebama kojima se ja\u010daju le\u0111ni mi\u0161i\u0107i, trbu\u0161ni, te bedreni. Dobru fizi\u010dku formu mo\u017eete izgraditi (i tada vam nisu potrebne dodatne vje\u017ebe) tr\u010danjem, plivanjem ili nekom drugom stalnom aktivnosti. Ali ako se ne bavite ni jednim sportom tada mo\u017eete vje\u017ebati ciljano na le\u0111a.<\/p>\n\n\n\n

Va\u017eno je vje\u017ebati redovito, svaki dan. Prije vje\u017ebanja se potrebno lagano zagrijati i istegnuti mi\u0161i\u0107e. Mo\u017eete se zagrijati npr. ne\u0161to br\u017eim hodanjem.<\/p>\n\n\n\n

* Naslonite se uz zid, kao da \u0107ete sjesti na stolicu, zatim se uspravite, ne mi\u010du\u0107i stopala. Ponovno se spustite uz zid u sjede\u0107i polo\u017eaj, zadr\u017eite se 5 sec. Ponovite vje\u017ebu 5 puta.<\/p>\n\n\n\n

\"vjezba1\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

* Lezite na stomak. Ruke prislonite uz tijelo. Ravno podignite jednu nogu na 10-tak cm visine. Spustite. Ponovite isto i s drugom nogom. Ponovite vje\u017ebu 5 puta sa svakom nogom.<\/p>\n\n\n\n

\"vjezba2\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

* Lezite na le\u0111a. Podignite jednu nogu u polo\u017eaj 90 stupnjeva, ako ne mo\u017eete uspravno, lagano savijte nogu u koljenu. Spustite nogu. Ponovite isto i s drugom nogom. Ponovite vje\u017ebu 5 puta sa svakom nogom.<\/p>\n\n\n\n

\"vjezba3\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

* Ostanite le\u017eati na le\u0111ima. Savijte noge u koljenima i \u010dvrsto oslonite na pod. Lagano zadignite tijelo i ruke, zadr\u017eite polo\u017eaj 10 sec. Spustite se. Ponovite vje\u017ebu 5 puta.<\/p>\n\n\n\n

\"vjezba4\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

* Lezite na le\u0111a sa savijenim nogama u koljenu i naslonjenim na tijelo. Smjestite obje ruke ispod koljena i privucite noge \u0161to vi\u0161e mo\u017eete prema tijelu. Ponovite nekoliko puta.<\/p>\n\n\n\n

\"vjezba5\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

* Stanite iza stolice s naslonja\u010dem. Di\u017eite jednu nogu dr\u017ee\u0107i koljena ravna. Vratite polako u po\u010detni polo\u017eaj. Zatim isto napravite s drugom nogom. Ponovite vje\u017ebu 5 puta sa svakom nogom.<\/p>\n\n\n\n

\"vjezba6\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

Stanite sa stopalima lagano razdvojenim u stabilan polo\u017eaj. Smjestite ruke na donji dio le\u0111a. Koljena nemojte savijati. Nagnite se prema natrag koliko mo\u017eete, ali pripazite da ne izgubite ravnote\u017eu.  Zadr\u017eite poziciju 2 sec. Ponovite vje\u017ebu 5 puta.<\/p>\n\n\n\n

\"vjezba7\"<\/a><\/figure>\n\n\n\n

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

Bolove u le\u0111ima mo\u017eete ubla\u017eiti vje\u017ebama kojima se ja\u010daju <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[393,7],"tags":[],"class_list":["post-71","post","type-post","status-publish","format-standard","hentry","category-ljepota","category-vjezbe"],"_links":{"self":[{"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=71"}],"version-history":[{"count":12,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71\/revisions"}],"predecessor-version":[{"id":11996,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71\/revisions\/11996"}],"wp:attachment":[{"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=71"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=71"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ljepota.covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=71"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}