{"id":5979,"date":"2023-10-23T09:52:50","date_gmt":"2023-10-23T08:52:50","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=5979"},"modified":"2023-10-25T10:25:07","modified_gmt":"2023-10-25T09:25:07","slug":"sve-prednosti-foam-rollera-za-masazu","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2023\/10\/sve-prednosti-foam-rollera-za-masazu\/","title":{"rendered":"Sve prednosti foam rollera za masa\u017eu"},"content":{"rendered":"<div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 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-lo5irtiu-623396bd5e05ecf299040098cd7de935 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Profesionalni sportisti znaju za efikasne, a mnogi ih zovu i \u010dudotvorne, foam rollere za masa\u017eu prije i posle treninga i redovno ih koriste godinama. Ovo nije iznena\u0111ujuc\u0301e jer su ovi fitnes rekviziti izuzetno prakti\u010dni i efikasni. Rekreativci, ljudi koji idu u teretanu i\/ili na grupne treninge ili praktikuju fizi\u010dku aktivnost u svoja \u010detiri zida. Poslednjih godina su mo\u017eda \u010duli za takozvane penaste valjke, tu i tamo su vidjeli da se neko \u201erazvla\u010di\u201c po njima. Me\u0111utim, vec\u0301ina fitnes entuzijasta jo\u0161 uvijek nije upoznata sa svim prednostima, razli\u010ditim modelima i razli\u010ditim primjenama istih. U ovom blogu pro\u010ditaj koje su sve prednosti foam rollera za masa\u017eu.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 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-lo5iw7ja-91ace990a179def6a97914aa5f60e715 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>\u0160ta je foam rolling i koji su njegovi benefiti<\/h3>\n<p>Prije nego \u0161to po\u010dnemo da pri\u010damo o prednostima samog foam rollera, va\u017eno je znati \u0161ta je zapravo foam rolling. Re\u010d je o tehnici poznatoj kao self-myofacial release, \u0161to u prevodu zna\u010di tehnika samo-miofascijalne relaksacije. Da bismo razumjeli o \u010demu se ta\u010dno radi, va\u017eno je objasniti \u0161ta je zapravo tehnika miofascijalne relaksacije. Tehnika miofascijalne relaksacije, koja se \u010desto naziva miofascijalna terapija ili terapija miofascijalne ta\u010dke, je terapeutska tehnika koja se koristi za ubla\u017eavanje napetosti i bolova u mi\u0161ic\u0301ima i fasciji. Fascija je sloj vezivnog tkiva koji okru\u017euje mi\u0161ic\u0301e, kosti i druge strukture u tijelu. Tehnika miofascijalne relaksacije se fokusira na eliminisanje miofascijalnih trigger ta\u010daka, tako\u0111e poznatih kao \u201emi\u0161ic\u0301ni \u010dvorovi\u201d ili \u201e\u010dvorovi bolova u mi\u0161ic\u0301ima\u201d.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 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-av_image-86aad863ebb2027fa7ba49db06d691b6\">\n.avia-image-container.av-av_image-86aad863ebb2027fa7ba49db06d691b6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-86aad863ebb2027fa7ba49db06d691b6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-86aad863ebb2027fa7ba49db06d691b6 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-5980 avia-img-lazy-loading-not-5980 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport2.jpg\" alt='' title='foam-roller_intersport2'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport2.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport2-300x263.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 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-lo5j5hfi-f3146ee1adfdce7c8b6b552348675caa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn0j8x6-c7dbb924993217998619f3b79ceeb3f5\">\n<div class=\"avia_textblock\">\n<p>Osnovna pretpostavka miofascijalne terapije je da se napetost u odre\u0111enim mi\u0161i\u0107ima i fasciji mo\u017ee prenositi na druge dijelove tijela, izazivaju\u0107i bol i nelagodu. Terapeut koristi razli\u010dite tehnike, uklju\u010duju\u0107i pritisak, istezanje i masa\u017eu, kako bi oslobodio napetost i otklonio trigger ta\u010dke.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0jjme-1899733dd0ffa7b90d540ac01927b878\">\n<div class=\"avia_textblock\">\n<p>Terapeut \u0107e primijeniti pritisak na specifi\u010dne ta\u010dke na tijelu kako bi oslobodio napetost u mi\u0161i\u0107ima i fasciji. Ova terapija obi\u010dno se izvodi od strane obu\u010denog terapeuta, ali postoje i tehnike samo-masa\u017ee i vje\u017ebe koje pojedinci mogu primjenjivati sami kod ku\u0107e.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 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-lo5je4jh-62cf7e622831f4339bbf94ce33b16320 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada sami izvodimo tehniku i pri tome pritisak na ta\u010dke stvaramo vlastitim tijelom, u tom slu\u010daju govorimo o samo-miofascijalnoj tehnici relaksacije. Upravo pjenasti valjci su onaj rekvizit uz pomo\u0107 kojeg izvodimo ovu tehniku i praktikujemo foam rolling. Brojne su prednosti foam rollinga zbog \u010dega ovu tehniku \u010desto koriste sportisti i terapeuti, kod istezanja ili kratkog zagrijavanja prije i poslije vje\u017ebanja. Kao \u0161to pretpostavljate, glavna svrha foam rollinga je opu\u0161tanje i \u201cotklju\u010davanje\u201d mi\u0161i\u0107a i fascije, \u0161to mo\u017ee pomo\u0107i u smanjenju napetosti mi\u0161i\u0107a, ubla\u017eavanju bolova i pove\u0107anju opsega pokreta. Uz to kori\u0161tenje valjka mo\u017ee pobolj\u0161ati cirkulaciju krvi i limfe, a to vodi ka boljem i br\u017eem oporavku mi\u0161i\u0107a i ujedno smanjuje upalu.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lo5jfyxo-6d88fb7eb080444eb43caa158c226596 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn08cpk-5b19a07297e815b564ee8a472a72a3d3\">\n<div class=\"avia_textblock\">\n<h3>Koje vrste foam rollera postoje?<\/h3>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0fa3w-ca390831c8505f3cd4a9023c06376e2f\">\n<div class=\"avia_textblock\">\n<p>Va\u017eno je znati koje vrste pjenastog valjka postoje, jer svaki pojedini model ima svoj specifi\u010dan na\u010din djelovanja:<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0fnsm-3855b6346906d3cc69e45c2721b0054f\">\n<div class=\"avia_textblock\">\n<p><strong>Grid roller<\/strong><br \/>\nKao \u0161to samo ime govori, ovaj roller nije skroz gladak. On je napravljen tako da ima glatku, ali i izbo\u010denu stranu i tako stvara utisak masa\u017ee rukama. On je \u010dvr\u0161\u0107i, ne gubi svoj izgled i ima bolji u\u010dinak na cirkulaciju.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 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-lo5jgp2p-1044421cf7165130589148f7287f7a92 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn08cpk-5b19a07297e815b564ee8a472a72a3d3\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0fnsm-3855b6346906d3cc69e45c2721b0054f\">\n<div class=\"avia_textblock\">\n<p><strong>Standardni foam roller<\/strong><\/p>\n<p><a href=\"https:\/\/www.intersport.me\/energetics-solid-roller-dodaci-za-masazu-541457\">Standardni ili glatki foam roller<\/a> \u010dini osnovu ove tehnike. \u010cesto dolazi u razli\u010ditim bojama pri \u010demu pojedina boja ukazuje na njegovu tvrdo\u0107u. Ako do sada niste koristili tehniku foam rollinga, standardni valjak je odli\u010dan izbor za vas. Imajte na umu da glatki roller ima najkra\u0107i vijek trajanja jer zna gubiti svoju formu.<\/p>\n<p><strong>Rumble roller<\/strong><br \/>\n<a href=\"https:\/\/www.intersport.me\/energetics-deep-roller-dodaci-za-masazu-802777\">Ovaj roller nema glatke strane, radi duboku masa\u017eu<\/a> i prikladan je izbor za naprednije kreativce i sportiste.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-14  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-lo5jhn3y-203577cb9658e8e3a1a00352dff21cfd\">\n.avia-image-container.av-lo5jhn3y-203577cb9658e8e3a1a00352dff21cfd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lo5jhn3y-203577cb9658e8e3a1a00352dff21cfd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lo5jhn3y-203577cb9658e8e3a1a00352dff21cfd av-styling- avia-align-center  avia-builder-el-15  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-5982 avia-img-lazy-loading-not-5982 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/intersport-5.jpg\" alt='' title='intersport-5'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/intersport-5.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/intersport-5-300x90.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/intersport-5-768x230.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/intersport-5-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-16  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lo5jkhnq-0f0e3ef38584bde432372912c276e8fa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn08cpk-5b19a07297e815b564ee8a472a72a3d3\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0fnsm-3855b6346906d3cc69e45c2721b0054f\">\n<div class=\"avia_textblock\">\n<h4>Kako koristiti foam roller?<\/h4>\n<p>Upotrebu pjenastih valjaka treba posmatrati sa dva aspekta. Prvi se odnosi na djelove tijela, tako da mo\u017eemo da vje\u017ebamo rolanje na gornjoj, srednjoj i donjoj mi\u0161ic\u0301noj grupi. Kod drugog razgovaramo o tome da li c\u0301emo valjak koristiti prije ili posle treninga. U stvari, nec\u0301ete pogrije\u0161iti ako ga koristite prije i\/ili posle fizi\u010dke aktivnosti. Pjenasti valjak pre treninga povec\u0301ava elasti\u010dnost tkiva, protok krvi i obim pokreta, a to svakako nije naodmet tokom samog treninga. Ipak, vec\u0301ina ljudi nakon treninga koristi pjenasti valjak za bolji i br\u017ei oporavak pojedinih mi\u0161ic\u0301nih grupa. Pravilo je da pjenasti valjak koristite na onim mi\u0161ic\u0301ima koje ste vje\u017ebali, ali mo\u017eete koristiti i grupu koja vam zadaje probleme. Naravno, nije na odmet ako uradite samomasa\u017eu cijelog tijela.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_half-a93934ecd89fbb8a9566d39e89cd3725 av_one_half  avia-builder-el-18  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-lo5jbygb-2dbe4d822c6eec13dd7ca15ede34e19f\">\n.avia-image-container.av-lo5jbygb-2dbe4d822c6eec13dd7ca15ede34e19f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lo5jbygb-2dbe4d822c6eec13dd7ca15ede34e19f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lo5jbygb-2dbe4d822c6eec13dd7ca15ede34e19f av-styling- avia-align-center  avia-builder-el-19  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-5983 avia-img-lazy-loading-not-5983 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport-1.jpg\" alt='' title='foam-roller_intersport-1'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport-1.jpg 400w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2023\/10\/foam-roller_intersport-1-300x263.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_half-d06667205e6186ec8414c6eb7605d406 av_one_half  avia-builder-el-20  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lo5jmeqc-aa7d7180c92b6bf55754c395d0a5e46d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn0j8x6-c7dbb924993217998619f3b79ceeb3f5\">\n<div class=\"avia_textblock\">\n<p>Upotreba foam rollera je vrlo jednostavna. Upravo je to jedan od razloga za\u0161to je ova tehnika opu\u0161tanja mi\u0161ic\u0301a postala toliko popularna. Sve \u0161to treba da uradite je da legnete na valjak sa dijelom tijela (grupom mi\u0161ic\u0301a) koji \u017eelite da masirate. Vi stvarate pritisak sopstvenim tijelom.<\/p>\n<p>Kada vam je udobno, potrebno je da se povu\u010dete, ili kotrljate, gore\/dolje nekoliko sekundi. Va\u0161e ruke c\u0301e vam pomoc\u0301i u tome. Ako osec\u0301ate bol ili nelagodnost u odre\u0111enim djelovima, du\u017ee se fokusirajte na te ta\u010dke. Va\u017eno je napomenuti da se kotrljate polako, ciljano i fokusirano.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0jjme-1899733dd0ffa7b90d540ac01927b878\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-a93934ecd89fbb8a9566d39e89cd3725 av_one_full  avia-builder-el-22  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lo5joay0-5c5faf6418bb8f1cd0f47c60b5e44b91 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-lnn08cpk-5b19a07297e815b564ee8a472a72a3d3\">\n<div class=\"avia_textblock\"><\/div>\n<\/section>\n<section class=\"av_textblock_section av-lnn0fnsm-3855b6346906d3cc69e45c2721b0054f\">\n<div class=\"avia_textblock\">\n<p>Isto tako, pjenasti valjak koristite samo na mi\u0161ic\u0301ima, nikako na zglobovima. Pjenastim valjkom mo\u017eete da masirate listove, kvadricepse, unutra\u0161nju i spolja\u0161nju stranu butina, mi\u0161ic\u0301e zadnjice, gornji dio le\u0111a, ramena&#8230; Imajte na umu da valjak ne koristimo na donjem dijelu le\u0111a ili ki\u010dmi, jer je bol u ovom dijelu uglavnom uzrokovano mehani\u010dkom deformacijom, a pritisak mo\u017ee samo pogor\u0161ati stanje. Pjenasti valjak je koristan fitnes rekvizit koji nec\u0301e opteretiti va\u0161 nov\u010danik. Vec\u0301 nakon prve upotrebe osjetic\u0301ete zna\u010dajnu razliku. \u010cak i ako idete na redovnu masa\u017eu, pjenasti valjak kod kuc\u0301e je spas prije i posle treninga.<\/p>\n<\/div>\n<\/section>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Profesionalni sportisti znaju za efikasne, a mnogi ih zovu i \u010dudotvorne, foam rollere za masa\u017eu prije i posle treninga i redovno ih koriste godinama. Ovo nije iznena\u0111ujuc\u0301e jer su ovi fitnes rekviziti izuzetno prakti\u010dni i efikasni. Rekreativci, ljudi koji idu u teretanu i\/ili na grupne treninge ili praktikuju fizi\u010dku aktivnost u svoja \u010detiri zida. Poslednjih godina su mo\u017eda \u010duli za takozvane penaste valjke, tu i tamo su vidjeli da se neko \u201erazvla\u010di\u201c po njima. Me\u0111utim, vec\u0301ina fitnes entuzijasta jo\u0161 uvijek nije upoznata sa svim prednostima, razli\u010ditim modelima i razli\u010ditim primjenama istih.<\/p>\n","protected":false},"author":14,"featured_media":5984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj savremenog na\u010dina \u017eivota. 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