{"id":10034,"date":"2023-12-15T10:30:03","date_gmt":"2023-12-15T09:30:03","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=10034"},"modified":"2023-12-15T10:30:03","modified_gmt":"2023-12-15T09:30:03","slug":"penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/","title":{"rendered":"Penjanje u zatvorenom &#8211; hit aktivnost koja ja\u010da cijelo tijelo!"},"content":{"rendered":"<div  class='flex_column av-21kepzm-dc729761a8ca1e83c86f05521f2e72ec av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><p><section  class='av_textblock_section av-lq6cc5ke-931bfefe8538995a91f387e9ea994dbb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Penjanje u zatvorenom prostoru, odnosno indoor climbing, postaje sve popularnija aktivnost posljednjih godina. Osim \u0161to je uzbudljivo, penjanje u zatvorenom nudi bezbroj fizi\u010dkih i mentalnih prednosti. Prvenstveno, uklju\u010duje razli\u010dite skupine mi\u0161i\u0107a, promi\u010du\u0107i snagu, fleksibilnost i izdr\u017eljivost. Penja\u010di razvijaju snagu gornjeg dijela tijela povla\u010denjem i hvatanjem, dok se mi\u0161i\u0107i nogu koriste za guranje i balansiranje. Kontinuirano kretanje uklju\u010deno u penjanje pru\u017ea izvrsnu kardiovaskularnu vje\u017ebu, pobolj\u0161ava zdravlje srca i promi\u010de cjelokupnu kondiciju.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6ccqlv-b960ce1cd65f15a5808bc42debac25f6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Tako\u0111er, takozvane rute za penjanje zahtijevaju strate\u0161ko planiranje i vje\u0161tine rje\u0161avanja problema. Penja\u010di moraju analizirati najbolji slijed pokreta, poti\u010du\u0107i mentalni fokus i pobolj\u0161avaju\u0107i kognitivne sposobnosti. Penjanje djeluje kao sna\u017eno sredstvo za ubla\u017eavanje stresa, omogu\u0107uju\u0107i da se mentalno odvojimo od svakodnevnih problema. Kombinacija tjelesnog napora i koncentriranja na zadatak poma\u017eu osloba\u0111anju endorfina, poti\u010du\u0107i osje\u0107aj blagostanja. Stoga ne iznena\u0111uje rastu\u0107a popularnost ovoga sporta, a ako ste se i sami odlu\u010dili na penjanje u zatvorenom, otkrivamo \u0161to sve trebate znati prije nego krenete u akciju!<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1rn2cpe-3183eb4a8ecebb6c718c138cc73f15aa av_one_full  avia-builder-el-3  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-fhhgy-68a03b8311029efe0e5355d7ba758e26 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">\u0160to je potrebno znati?<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6cgc0d-05ff49c74e1b7fed70ee2f411540771d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Postoje zapravo samo dvije va\u017ene stvari koje morate imati na umu prije svog prvog penjanja, a obje su stvar prakti\u010dnosti. Prvo, nosite udobnu odje\u0107u u kojoj se mo\u017eete lako kretati i drugo, provjerite jesu li vam nokti podrezani. Ne trebate imati super kratke nokte da biste se penjali, ali podrezani nokti omogu\u0107avaju lak\u0161e hvatanje. Ve\u0107ina teretana i prostora za penjanje u ponudi ima uvodni trening s stru\u010dnim \u010dlanom osoblja, gdje \u0107e vas oni osigurati te kontrolirati i pri\u010dvrstiti u\u017ee s tla dok se po\u010dinjete penjati. Ako idete s prijateljem koji ve\u0107 ima iskustva u ovom sportu, mo\u017eete odabrati da jednostavno \u201esko\u010dite\u201c ravno na zid i neka vam on pomogne.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-rm7ytu-9bdca3cf1239193fd60e68b6fe1f204f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Bilo koja od ovih opcija je u redu, a trebali biste odabrati onu u kojoj se osje\u0107ate najudobnije. Za ve\u0107inu ljudi to je vjerojatno dobivanje male stru\u010dne pomo\u0107i. Uobi\u010dajeno, dvorane za penjanje imaju i penjanje po u\u017eetu i tzv. bouldering. Bouldering u osnovi zna\u010di samo penjanje na puno ni\u017ee zidove s gu\u0161\u0107im podlogama i zahtjeva samo penja\u010dku obu\u0107u, bez pojasa. U bouldering se mo\u017eete upustiti potpuno sami i ta aktivnost vam mo\u017ee pomo\u0107i da steknete osje\u0107aj za rukohvate i kako se va\u0161i prsti najbolje mogu uhvatiti.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-24mbc9e-4ce6a9aeaede2c676cf9565ef379499b av_one_full  avia-builder-el-7  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-lq6cs33t-7661194fc8a5afc422755679c327668e\">\n.avia-image-container.av-lq6cs33t-7661194fc8a5afc422755679c327668e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lq6cs33t-7661194fc8a5afc422755679c327668e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lq6cs33t-7661194fc8a5afc422755679c327668e av-styling- avia-align-center  avia-builder-el-8  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-10038 avia-img-lazy-loading-not-10038 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor.jpg\" alt='' title='penjanje_indoor'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor-400x168.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor-1030x433.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor-768x323.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_indoor-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-1ltbcaa-a78a20769e50999d16190defd4aade7a av_one_full  avia-builder-el-9  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-1bbq8fm-8e6b7313a8644753f719d6779c84b5b2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Oprema<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kuw3w2-1ff23a9f9a6d3343e3c604dc153aa13d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada idete na penjanje prvi put, iznajmit \u0107ete pojas i obu\u0107u. Tako\u0111er mo\u017eete dobiti vre\u0107icu s kredom. Ve\u0107ina pojaseva sli\u010dna je posvuda. Sastoje se od petlje oko struka i dvije petlje za noge, a vi zapravo stojite u petljama za noge kao da obla\u010dite hla\u010de. Zatim \u0107ete povu\u0107i remen oko struka da ga zategnete. Tako\u0111er \u0107e biti petlja na prednjem dijelu pojasa &#8211; to je mjesto gdje se pojas pri\u010dvr\u0161\u0107uje, stoga pazite da stavite pojas tako da bude ispred. Pojas bi trebao sjediti to\u010dno iznad bokova. Potrebno je malo navikavanja i isprva je malo neobi\u010dan osje\u0107aj, ali ubrzo \u0107ete zaboraviti da ga uop\u0107e nosite.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6cuxwt-f3fbdff75f7006ccd8e5038771174514 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mo\u017eda \u010dudniji od osje\u0107aja no\u0161enja pojasa je osje\u0107aj obuvanja penja\u010dkih cipela po prvi put. Osje\u0107at \u0107e se kao da su vam mo\u017eda za pola broja premale. Sama ideja je da \u0161to bolje mo\u017eete osjetiti zid dok se penjete, \u0161to zna\u010di bolje prijanjanje. Dakle, penja\u010dke cipele bi trebale biti blago neugodne, ali ne i bolne.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1g4qstu-594c7bed7606c53fdd1c0e303e003871 av_one_half  avia-builder-el-13  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-1da7ygi-9fd4ae8fd2f756dbf7e13506a655a91a\">\n.avia-image-container.av-1da7ygi-9fd4ae8fd2f756dbf7e13506a655a91a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1da7ygi-9fd4ae8fd2f756dbf7e13506a655a91a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1da7ygi-9fd4ae8fd2f756dbf7e13506a655a91a av-styling- avia-align-center  avia-builder-el-14  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-10045 avia-img-lazy-loading-not-10045 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/cipele_penjanje1.jpg\" alt='' title='cipele_penjanje1'  height=\"365\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-2p8atu-0dbb3a73583cc0b7b32c1faef8dc8b92 av_one_half  avia-builder-el-15  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lq6cvw26-24e03df66bcc7216a46f8592292e788a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #999999\">Cipele za penjanje<\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6db9z1-591d479c41f8d0269fe2e98b58c76f29 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #ffffff\">.<\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-z89sky-13ffe8602db2210d1a67f04f84a1a5bb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cipele za penjanje obi\u010dno se nose bez \u010darapa, ali slobodno ih mo\u017eete imati ako iznajmljujte obu\u0107u. Jednom kada po\u010dnete izvoditi naprednije uspone s manjim osloncima, kontakt stopala s cipelom je puno va\u017eniji, pa \u0107ete htjeti presko\u010diti \u010darape, ali u tom trenutku ionako mo\u017eete investirati u vlastite cipele.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6cwd97-fb96e6a4c38b4659251d8f0777414ddb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Od opreme vam je potrebna i \u2013 kreda. Njezina svrha jest ukloniti vlagu s va\u0161ih dlanova i prstiju te pomo\u0107i vam da bez problema uhvatite rukohvate. Ako niste sigurni u koli\u010dinu, oslonite se na to da uvijek imate tanak sloj bijele boje na ruci dok se penjete.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-o96jjm-c2a419941703b5a02b8efe82ccc59324 av_one_full  avia-builder-el-20  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lq6d26ff-8ba9b6442176531ed99c5453ab63f964 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Sustav u\u017eadi<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6d30xj-10a11fcf2928fe93d90935246b54c51e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada se krenete penjati morate biti osigurani. Kada vas netko osigurava, to samo zna\u010di da je na tlu dok se vi penjete, a u\u017ee koje je pri\u010dvr\u0161\u0107eno za va\u0161 pojas prolazi kroz sidro na zidu i u\u010dvr\u0161\u0107uje se u pojas te osobe, to jest osigurava\u010da. Posao osigurava\u010da je povu\u0107i (i tako\u0111er otpustiti) u\u017ee tako da penja\u010d, ako u bilo kojem trenutku po\u010dne padati, se brzo zaustavi u zraku. Ovi sustavi u\u017eadi projektirani su tako da imaju pristojnu koli\u010dinu trenja, tako da \u010dak i ako osigurava\u010d ne radi savr\u0161eno svoj posao, penja\u010d je i dalje siguran.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6d3bhi-87fcf93ddc423d7ef884fedb4edb55e9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Nakon \u0161to su osigurava\u010d i penja\u010d sigurno vezani i provjere jedan drugoga kako rade, instruktori penjanja predla\u017eu da se popnete uza zid na samo jedan metar i zatim pustite kako biste mogli iskusiti kako vas u\u017ee mo\u017ee dr\u017eati. Ako to u\u010dinite nekoliko puta, lak\u0161e \u0107ete ste\u0107i osje\u0107aj kako sustav funkcionira i lak\u0161e \u0107ete mu vjerovati.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6d3mtu-5933598137ad61af5412cb2eae0ba766 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Druga mogu\u0107nost je kori\u0161tenje automatskog osiguranja koji je najbolja opcija za po\u010detnike. Automatsko osiguranje bazira se na ure\u0111aju koji je pri\u010dvr\u0161\u0107en za vrh zida i automatski se osloba\u0111a dok se penjete. Kada ste spremni si\u0107i, ure\u0111aj vas hvata i polako spu\u0161ta &#8211; nije potrebna druga osoba. To je dobar na\u010din da se usredoto\u010dite na jednostavno penjanje bez brige o tome radi li osigurava\u010d svoj posao kako treba. Za razliku od situacije kada vas osoba osigurava, automatsko osiguranje funkcionira poput sigurnosnog pojasa: u po\u010detku se \u010dini kao da vas u\u017ee ne\u0107e uhvatiti, ali kada stvarno uprete svoju te\u017einu na njega, ono se zategne i sprije\u010di vas da padnete.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-26tz502-625028c70c2c331a98e89853e1708374 av_one_half  avia-builder-el-25  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-lq6d8de3-f981da7b5c58029df75cdf7f48d7af20\">\n.avia-image-container.av-lq6d8de3-f981da7b5c58029df75cdf7f48d7af20 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lq6d8de3-f981da7b5c58029df75cdf7f48d7af20 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lq6d8de3-f981da7b5c58029df75cdf7f48d7af20 av-styling- avia-align-center  avia-builder-el-26  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-10046 avia-img-lazy-loading-not-10046 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/tehnika_penjanja1.jpg\" alt='' title='tehnika_penjanja1'  height=\"420\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/tehnika_penjanja1.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/tehnika_penjanja1-381x400.jpg 381w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-1mzcjle-8d7f1f853369abc3c66ebbd1309302f8 av_one_half  avia-builder-el-27  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lq6d72d4-43d0fa1b47f6d5d654e1034171f40d00 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Tehnika penjanja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6db35g-34a9913154d865886276596d201bf752 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6d7eet-59904e9a18730c682aae2b79114e383e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Jedna od najzgodnijih stvari o penjanju je da je za razliku od drugih sportova ili aktivnosti gdje morate stvarno nau\u010diti obrazac kretanja prije nego po\u010dnete, ovi pokreti su prili\u010dno intuitivni; gledate u zid s hrpom rukohvata, a va\u0161e tijelo jednostavno zna \u0161to trebate u\u010diniti da do\u0111ete do vrha. Ako ste se ikad prije penjali na bilo \u0161to, ve\u0107 imate neke osnove.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6d7sks-f7244e1c3df634ab0979c44bd64c660f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ipak, ono \u0161to ve\u0107inu ljudi treba podsjetiti jest da vi\u0161e koriste svoje noge. Umjesto da gledate isklju\u010divo u svoje ruke i na temelju njih planirate svoj sljede\u0107i potez, vi\u0161e se usredoto\u010dite na svoja stopala i razmislite o tome kako se pomo\u0107u njih popeti uz zid. Tako koristite mi\u0161i\u0107e nogu umjesto da poku\u0161avate raditi povla\u010denje za povla\u010denjem \u0161to \u0107e u\u010diniti penjanje puno lak\u0161im.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1apzwuq-363d7775d8669a8ac64a74c9a67cf957 av_one_full  avia-builder-el-32  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-qri00i-fff3a4c174e00ecbe8883b5931982e62 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Od velike je pomo\u0107i dr\u017eati kukove iznad stopala \u0161to je vi\u0161e mogu\u0107e. U osnovi, dr\u017eanje centra gravitacije u sredini tijela i blizu zida pomo\u0107i \u0107e vam da ostanete jaki i kontrolirate svoje pokrete. Tako\u0111er, ruke dr\u017eite \u0161to je mogu\u0107e ravnije kada ih ne morate aktivno koristiti kako biste smanjili umor u podlakticama.<\/p>\n<p>Umor i bolovi su u po\u010detku tijekom i nakon penjanja neizbje\u017eni, posebice ako se ne bavite drugim sportom koji zahtijeva puno stiska i snage podlaktice. Va\u0161i prsti, ruke i podlaktice \u0107e se vrlo brzo umoriti, ali to je sasvim normalno! Penjanje dva puta tjedno idealno je ako stvarno poku\u0161avate vidjeti neki brzi napredak u prvih nekoliko mjeseci. Ali \u010dak i penjanje jednom tjedno donijet \u0107e pove\u0107anje izdr\u017eljivosti i snage.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-20uosnm-f4089e7b6eb9dc285c5c730e21e5b113 av_one_full  avia-builder-el-34  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lq6f2o2e-2c116cab45ba73c3ba8a41b1ab169cff '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Izgled stjena za penjanje<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6f3fka-19a0cad42b093b60648181faab2e394e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Na prvi pogled, stijene za penjanje sa \u0161arenim dr\u017ea\u010dima za ruke lijep su prizor. Ali rije\u010d je o bojama koje su vi\u0161e od estetike i postoji razlog iza razli\u010ditih boja. U boulderingu i penjanju u zatvorenom, boja stijene predstavlja razinu vje\u0161tine potrebne za penjanje. Rukohvati ozna\u010deni bojama unose ugra\u0111enu diferencijaciju u iskustvo penjanja dopu\u0161taju\u0107i penja\u010dima da izaberu svoj izazov. Novi penja\u010di vjerojatno \u0107e koristiti zahvate svih boja kako bi pre\u0161li zid za penjanje. To nazivamo &#8220;rutom duginih boja&#8221;.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lq6f3too-13f674b1368ba57522d6ee4ed2086534 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kako budu napredovali u vje\u0161tini, prije\u0107i \u0107e na penjanje po rutama, \u0161to zna\u010di penjanje uz kori\u0161tenje dr\u017eanja samo jedne boje. Tako\u0111er je va\u017eno imati na umu (i podijeliti s penja\u010dima) da na\u010din na koji su dr\u017ea\u010di usmjereni na zidu za penjanje tako\u0111er utje\u010de na njihovu razinu te\u017eine. Postavljen u jednom smjeru, ru\u010dni dr\u017ea\u010d mogao bi se lako uhvatiti cijelom \u0161akom, ali postavljen u suprotnom smjeru, mogao bi stvoriti izazovno koso dr\u017eanje (&#8220;sloper&#8221;) koje zahtijeva stisak otvorene ruke. Zbog toga su zahvati odre\u0111ene boje &#8220;tipi\u010dno&#8221; po\u010detni, srednji i napredni, ali ne uvijek.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1r0fvpu-f66f8824eee8bdcba7d129be73ecd5a5 av_one_full  avia-builder-el-38  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-18u8s7m-2e80e76a9dc136358f61fdd06f5abe7a\">\n.avia-image-container.av-18u8s7m-2e80e76a9dc136358f61fdd06f5abe7a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-18u8s7m-2e80e76a9dc136358f61fdd06f5abe7a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-18u8s7m-2e80e76a9dc136358f61fdd06f5abe7a av-styling- avia-align-center  avia-builder-el-39  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-10050 avia-img-lazy-loading-not-10050 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena.jpg\" alt='' title='penjanje_stjena'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena.jpg 1500w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena-400x168.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena-1030x433.jpg 1030w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena-768x323.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/penjanje_stjena-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-s4m9f6-8a62889a5427a8b955caf49b44280b6f av_one_full  avia-builder-el-40  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lq6f5w3y-835b9f127aaccd83b93a5a5b99299639 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Jednom kada odete na svojih prvih par treninga penjanja i nau\u010dite kako se sigurno penjati, to postaje sport kojim se mo\u017eete baviti pod vlastitim uvjetima. Dakle, mo\u017eete i\u0107i s prijateljima, ili i\u0107i solo i odmah obu\u0107i pojas i popeti se na zid. Prije nego \u0161to uop\u0107e shvatite \u0161to se doga\u0111a, prestat \u0107ete previ\u0161e razmi\u0161ljati i brinuti o svakoj sitnici i po\u010det \u0107ete se na penjanju osje\u0107ati kao na dobro poznatom terenu!<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Penjanje u zatvorenom prostoru, odnosno indoor climbing, postaje sve popularnija aktivnost posljednjih godina. Osim \u0161to je uzbudljivo, penjanje u zatvorenom nudi bezbroj fizi\u010dkih i mentalnih prednosti.<\/p>\n","protected":false},"author":5,"featured_media":10037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":499,"name":"Ostali sportovi","slug":"ostali-sportovi","term_group":0,"term_taxonomy_id":499,"taxonomy":"category","description":"","parent":0,"count":27,"filter":"raw","term_order":"12","url":"https:\/\/www.intersport.hr\/blog\/category\/ostali-sportovi\/"}],"tags":[],"class_list":["post-10034","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ostali-sportovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Penjanje u zatvorenom - hit aktivnost koja ja\u010da cijelo tijelo! - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Penjanje u zatvorenom prostoru, odnosno indoor climbing, postaje sve popularnija aktivnost posljednjih godina. Osim \u0161to je uzbudljivo,\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Penjanje u zatvorenom - hit aktivnost koja ja\u010da cijelo tijelo! - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Penjanje u zatvorenom prostoru, odnosno indoor climbing, postaje sve popularnija aktivnost posljednjih godina. Osim \u0161to je uzbudljivo,\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog HR\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-15T09:30:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/main-banner-85.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Barbara\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Barbara\" \/>\n\t<meta name=\"twitter:label2\" content=\"Procijenjeno vrijeme \u010ditanja\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"Penjanje u zatvorenom &#8211; hit aktivnost koja ja\u010da cijelo tijelo!\",\"datePublished\":\"2023-12-15T09:30:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\"},\"wordCount\":5244,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/main-banner-85.jpg\",\"articleSection\":[\"Ostali sportovi\"],\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\",\"url\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/\",\"name\":\"Penjanje u zatvorenom - hit aktivnost koja ja\u010da cijelo tijelo! - Intersport Blog HR\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2023\/12\/penjanje-u-zatvorenom-hit-aktivnost-koja-jaca-cijelo-tijelo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/12\/main-banner-85.jpg\",\"datePublished\":\"2023-12-15T09:30:03+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Penjanje u zatvorenom prostoru, odnosno indoor climbing, postaje sve popularnija aktivnost posljednjih godina. 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