{"id":5916,"date":"2023-09-28T11:20:06","date_gmt":"2023-09-28T10:20:06","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=5916"},"modified":"2023-10-02T11:50:23","modified_gmt":"2023-10-02T10:50:23","slug":"ledena-kupka-kraljica-oporavka-misica-nakon-treninga","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2023\/09\/ledena-kupka-kraljica-oporavka-misica-nakon-treninga\/","title":{"rendered":"Ledena kupka \u2013 kraljica oporavka mi\u0161i\u0107a nakon treninga"},"content":{"rendered":"<div  class='flex_column av-iia3xo-bac3bd44a89d875c8ff45b75223048f9 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-ln8qqzuj-9df608bd462044e43eb50d6ba5dabd7d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ledena kupka \u2013 kraljica oporavka mi\u0161i\u0107a nakon treninga. Za trka\u010de koji tra\u017ee vrhunski alat za oporavak da pobolj\u0161aju performanse i umire bolne mi\u0161ic\u0301e, praksa pakovanja leda ponovo dobija na popularnosti. Sa porijeklom iz drevnih civilizacija, paketi leda su stekli popularnost me\u0111u sportistima. Posebno za trka\u010de, zbog njihovog potencijala da ubrzaju oporavak i pobolj\u0161aju op\u0161te blagostanje. Od Cristiana Ronalda poznatog po svom &#8216;u\u017eivanju&#8217; u ledenim kupkama do perspektivnih trka\u010da, ova vrsta oporavka dobija sledbenike.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-fof9rg-e86cb12ce1ddf8986d4a22771027ab1a av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8qtibv-fcc836839e362a1dbe5aa039f8050a90 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6b7lkq-74a83956773ce3b4608aff0b092992dd\">\n<div class=\"avia_textblock\">\n<h3>Porijeklo ledenih kupki<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6b8uc9-c9e0a432653fee85067c3fb8aa7f3cbb\">\n<div class=\"avia_textblock\">\n<p>Kori\u0161tenje uranjanja u hladnu vodu, kao terapeutske prakse, datira jo\u0161 od drevnih civilizacija. Poput Grka i Rimljana, koji su prihvatili dobrobiti kupanja u hladnoj vodi u razne zdravstvene svrhe. Te kulture su prepoznale u\u010dinke hladne vode, odnosno\u00a0 benefite koje donosi ledena kupka \u2013 koja je stezala krvne \u017eile i tako smanjila upalu. Me\u0111utim, koncept ledenih kupki kakve poznajemo danas, razvio se s na\u0161im razumijevanjem fiziologije i znanja o oporavku.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div>\n<div  class='flex_column av-e8875o-2446461a13ba428f94bab20bca672a46 av_one_half  avia-builder-el-4  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ln8rb26k-a92a8a8ce320c7116eb502d000c1c2fc\">\n.avia-image-container.av-ln8rb26k-a92a8a8ce320c7116eb502d000c1c2fc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ln8rb26k-a92a8a8ce320c7116eb502d000c1c2fc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ln8rb26k-a92a8a8ce320c7116eb502d000c1c2fc av-styling- avia-align-center  avia-builder-el-5  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5919 avia-img-lazy-loading-not-5919 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/trening_trcanje.jpg\" alt='' title='trening_trcanje'  height=\"380\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/trening_trcanje.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/trening_trcanje-300x285.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-btp9t8-7e72194a545f565740e91bbdd86d7250 av_one_half  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8qw7vh-bcf55e97924f5f492e472cd092e66dd6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6baz8k-a8fb3bf9fa1d789870e1efa13768c552\">\n<div class=\"avia_textblock\">\n<h3>Rast popularnosti me\u0111u trka\u010dima<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6bjn6z-44f9f79678d4583254f88fe6c09534ab\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6bbghq-e1e2a767aacb40eaa761283707dd1677\">\n<div class=\"avia_textblock\">\n<p>Ledena kupka, od drevne prakse do moderne tehnike oporavka mo\u017ee se pripisati napretku u sportskoj nauci i rastu\u0107em interesu za optimizaciju atletskog preformansa. Poslednjih decenija, profesionalni sportisti, uklju\u010dujuc\u0301i trka\u010de, usvojili su pakete leda kao glavni doo svojih rutina oporavka.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6bc1gv-e4ffab5e03035947c65a5f0b552dba19\">\n<div class=\"avia_textblock\">\n<p>Praksa je privukla zna\u010dajnu pa\u017enju tokom 1970-ih i 1980-ih sa porastom istra\u017eivanja nauke o sportu, \u0161to je dovelo do razvoja \u201euranjanja u hladnu vodu\u201d kao sistematske strategije oporavka. Trka\u010di su posebno gravitirali ka ledu zbog intenzivnih fizi\u010dkih zahtjeva njihovog sporta.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div>\n<div  class='flex_column av-b1clzg-db67ca5b18424c0234290711636a458b av_one_full  avia-builder-el-8  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8qxdzl-1dd6a4a97a334b0f246a78c26a3ecb76 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6b7lkq-74a83956773ce3b4608aff0b092992dd\">\n<div class=\"avia_textblock\">\n<p>Tr\u010danje na velike udaljenosti izaziva mikrotraume mi\u0161ic\u0301a i zglobova, \u0161to rezultira upalom i bolom. Vjeruje se da paketi leda poma\u017eu u suzbijanju ovih efekata su\u017eavanjem krvnih sudova, smanjenjem metaboli\u010dke aktivnosti i ograni\u010davanjem upale. Osec\u0301aj hla\u0111enja tako\u0111e mo\u017ee pru\u017eiti trenutno olak\u0161anje preopterec\u0301enim mi\u0161ic\u0301ima, dajuc\u0301i trka\u010dima opipljiv osjec\u0301aj oporavka.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6b8uc9-c9e0a432653fee85067c3fb8aa7f3cbb\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<\/div><\/section><\/div>\n<div  class='flex_column av-9li6mk-b65b1523e5bb549ffcf275cb7ecf6a68 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ln8ranue-c6540d87bcc8313927323a18af389f7c\">\n.avia-image-container.av-ln8ranue-c6540d87bcc8313927323a18af389f7c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ln8ranue-c6540d87bcc8313927323a18af389f7c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ln8ranue-c6540d87bcc8313927323a18af389f7c av-styling- avia-align-center  avia-builder-el-11  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5918 avia-img-lazy-loading-not-5918 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka.jpg\" alt='' title='ledena_kupka'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka-300x90.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka-768x230.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-seaek-31d95b947cdddc41a5411eb571fc851b av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8qyzca-f6b6dbbe4c50f2d411164f2549b13339 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6b7lkq-74a83956773ce3b4608aff0b092992dd\">\n<div class=\"avia_textblock\">\n<h4>Kada i kako koristiti pakete leda<\/h4>\n<p>Iako mo\u017eete koristiti pojedina\u010dne pakete leda, uranjanje u hladnu vodu generalno proizvodi vec\u0301e i dugotrajnije duboke promjene tkiva i efikasnije je sredstvo za istovremeno hla\u0111enje velikih mi\u0161ic\u0301nih grupa. Na srec\u0301u, da biste vidjeli prednosti potapanja u hladnu vodu, sve \u0161to vam je zaista potrebno je voda izme\u0111u 10 i 13 stepeni Celzijusa. Tako\u0111e, voda ne mora da bude puna leda, samo mora da bude \u2013 hladna. Stru\u010dnjaci tako\u0111e predla\u017eu namakanje od 10 do najvi\u0161e 15 minuta, jer produ\u017eeno izlaganje hladnoc\u0301i mo\u017ee o\u0161tetiti va\u0161u ko\u017eu. Tako\u0111e mo\u017eete primetiti da su vam stopala uko\u010dena kada iza\u0111ete iz ledenog omota. Ne brinite, ovo je normalno.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6b8uc9-c9e0a432653fee85067c3fb8aa7f3cbb\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<\/div><\/section><\/div>\n<div  class='flex_column av-66jbcc-94f9c716ea516ab2ad1c07f7b433c48c av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8r3rrk-552d202431ff472fe0bc356f3d10c18d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6b7lkq-74a83956773ce3b4608aff0b092992dd\">\n<div class=\"avia_textblock\">\n<p>Kupanje u ledenim kupkama preporu\u010duje se u danima sa vec\u0301im intenzitetom vje\u017ebanja, kao \u0161to su tempo tr\u010danje, dugo tr\u010danje ili intervalni trening. Pakovanje leda treba da uparite sa drugim metodama oporavka, kao \u0161to su pravilna rehidracija, zdrava ishrana i istezanje za maksimalnu korist. Da bi iskustvo paketa leda bilo podno\u0161ljivije, napunite kadu sa dve do tri kesice zdrobljenog leda, a zatim dodajte hladnu vodu do visine koja c\u0301e vas pokriti najmanje do struka dok sjedite \u2014 ovo vam poma\u017ee da se fokusirate na Va\u0161a stopala.<\/p>\n<p>Posle ledene kupke, pa\u017eljivo iza\u0111ite, potpuno se osu\u0161ite pe\u0161kirom i obucite toplu, suvu odjec\u0301u. Imajte na umu da vam stopala mogu utrnuti i morate se kretati pa\u017eljivo i promi\u0161ljeno kako ne biste pali. Ako vam je jako hladno, razmislite o toplom tu\u0161u i ispijanju toplih napitaka. Budite pa\u017eljivi sa temperaturom vode za tu\u0161iranje jer va\u0161a ko\u017ea mo\u017eda nec\u0301e moc\u0301i pravilno da otkrije koliko je topla voda.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6b8uc9-c9e0a432653fee85067c3fb8aa7f3cbb\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<\/div><\/section><\/div>\n<div  class='flex_column av-fv44c-efafb940e93c21ced3ad37694c035cec av_one_half  avia-builder-el-16  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ln8rabne-00256140067659186a99298fb659b64a\">\n.avia-image-container.av-ln8rabne-00256140067659186a99298fb659b64a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ln8rabne-00256140067659186a99298fb659b64a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ln8rabne-00256140067659186a99298fb659b64a av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5917 avia-img-lazy-loading-not-5917 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka2.jpg\" alt='' title='ledena_kupka2'  height=\"430\" width=\"250\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka2.jpg 250w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/ledena_kupka2-174x300.jpg 174w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-2q2fm4-d888d9806021336c6439819950764945 av_one_half  avia-builder-el-18  el_after_av_one_half  avia-builder-el-last  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-ln8r9tl7-ecfdbfdc0f6f5187fda4acc929e664d6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lm6baz8k-a8fb3bf9fa1d789870e1efa13768c552\">\n<div class=\"avia_textblock\">\n<h4>Smanjen umor i pobolj\u0161an oporavak mi\u0161ic\u0301a<\/h4>\n<p>Smatra se da uranjanje u hladnu vodu smanjuje upalu i otok su\u017eavanjem krvnih sudova, \u0161to mo\u017ee pomoc\u0301i u ubla\u017eavanju bolova povezanih sa o\u0161tec\u0301enjem mi\u0161ic\u0301a i pomoc\u0301i u br\u017eem oporavku. Paketi leda mogu ubrzati uklanjanje otpadnih proizvoda i toksina iz mi\u0161ic\u0301a, olak\u0161avajuc\u0301i proces oporavka i smanjujuc\u0301i smrt mi\u0161ic\u0301a.<\/p>\n<h4>Ubla\u017eavanje bolova i pobolj\u0161ana cirkulacija<\/h4>\n<p>Umrtvljujuc\u0301i efekat hladne vode mo\u017ee da obezbijedi privremeno ubla\u017eavanje bolova, poma\u017euc\u0301i trka\u010dima da se izbore sa nelagodno\u0161c\u0301u posle treninga. Naizmjeni\u010dno kori\u0161c\u0301enje tople i hladne vode (kontrastne kupke) mo\u017ee pobolj\u0161ati cirkulaciju, potencijalno pomoc\u0301i u snabdijevanju mi\u0161ic\u0301a hranljivim materijama i kiseonikom.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lm6bc1gv-e4ffab5e03035947c65a5f0b552dba19\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za trka\u010de koji tra\u017ee vrhunski alat za oporavak da pobolj\u0161aju performanse i umire bolne mi\u0161ic\u0301e, praksa pakovanja leda ponovo dobija na popularnosti. Sa porijeklom iz drevnih civilizacija, paketi leda su stekli popularnost me\u0111u sportistima. Posebno za trka\u010de, zbog njihovog potencijala da ubrzaju oporavak i pobolj\u0161aju op\u0161te blagostanje. Od Cristiana Ronalda poznatog po svom \u2018u\u017eivanju\u2019 u ledenim kupkama do perspektivnih trka\u010da, ova vrsta oporavka dobija sledbenike.<\/p>\n","protected":false},"author":5,"featured_media":5918,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-5916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ledena kupka \u2013 kraljica oporavka mi\u0161i\u0107a nakon treninga - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Ledena kupka \u2013 kraljica oporavka mi\u0161i\u0107a nakon treninga. 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