{"id":11866,"date":"2026-02-19T13:23:48","date_gmt":"2026-02-19T12:23:48","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11866"},"modified":"2026-02-19T13:26:07","modified_gmt":"2026-02-19T12:26:07","slug":"zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/","title":{"rendered":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga"},"content":{"rendered":"<div  class='flex_column av-5gfqqai-8a7707082fa9effe34736c97e4e09bd6 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-mlteq60x-77c651b45d592134840ad47ef056413e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ulazak u pravi trening \u010desto do\u017eivljavamo kao trenutak kada \u201cstvari napokon po\u010dinju\u201d. \u017delimo osjetiti napor, ubrzati puls i odraditi planirano. Upravo zato mnogi rekreativci, ali i iskusniji vje\u017eba\u010di, zagrijavanje i istezanje do\u017eivljavaju kao formalnost. Ili jo\u0161 gore, kao \u201enu\u017eno zlo\u201c. Ne\u0161to \u0161to se odradi usput ili presko\u010di kada nedostaje vremena. Me\u0111utim, upravo u tim minutama koje se \u010dine najmanje va\u017enima krije se razlika izme\u0111u dugoro\u010dno zdravog napretka i \u010destih pauza zbog bolova ili ozljeda.<\/p>\n<p>Bez obzira na to trenirate li u teretani, tr\u010dite, planinarite, vozite bicikl ili radite ku\u0107ne treninge, tijelo ne voli nagle prijelaze iz mirovanja u intenzivan napor. Mi\u0161i\u0107i, tetive i zglobovi trebaju postupnu pripremu. Kada im je ne pru\u017eimo, pove\u0107avamo rizik od istegnu\u0107a, upala, preoptere\u0107enja i pada kvalitete izvedbe. Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4q457ve-310334fd1a440a80ada5972dc83650d7 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mlteqxh5-d7cbd82116fa29263fcd2ea7f0772202 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">\u0160to se doga\u0111a u tijelu tijekom zagrijavanja?<\/span><\/h5>\n<p>Kvalitetno zagrijavanje ima jasnu fiziolo\u0161ku funkciju. Njegova je osnovna zada\u0107a postupno podi\u0107i tjelesnu temperaturu i pripremiti kardiovaskularni sustav i mi\u0161i\u0107no tkivo na nadolaze\u0107i napor. Kako se temperatura mi\u0161i\u0107a pove\u0107ava, oni postaju elasti\u010dniji i spremniji na kontrakciju. Pove\u0107ava se protok krvi, a time i opskrba kisikom i hranjivim tvarima.<\/p>\n<p>Istodobno se u zglobovima pove\u0107ava koli\u010dina sinovijalne teku\u0107ine koja omogu\u0107uje lak\u0161e i sigurnije kretanje. Pokreti postaju stabilniji, koordinacija bolja, a reakcije br\u017ee. Drugim rije\u010dima, tijelo prelazi iz \u201cstand by\u201d re\u017eima u stanje spremnosti. Zagrijavanje ima i va\u017enu mentalnu komponentu. Nekoliko minuta svjesnog kretanja poma\u017ee da fokus s poslovnih obaveza, stresa i svakodnevice preusmjerimo na tijelo i disanje. Ta tranzicija \u010desto je klju\u010dna za kvalitetu cijelog treninga.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4g8pfq2-c7ee0d68919c6c9de0397ac42befeee9 av_one_full  avia-builder-el-4  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-3yy6llm-a0fff8ef24ae98235c733fed597e055d\">\n.avia-image-container.av-3yy6llm-a0fff8ef24ae98235c733fed597e055d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-3yy6llm-a0fff8ef24ae98235c733fed597e055d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-3yy6llm-a0fff8ef24ae98235c733fed597e055d 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-11870 avia-img-lazy-loading-not-11870 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje.jpg\" alt='' title='zagrijavanje'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/zagrijavanje-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-3bjlyai-435ca60e794e79606a3208068b0595de av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mltes705-a46f73b3ece57f4c57516625a5481608 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Dinami\u010dko zagrijavanje kao najbolji izbor prije aktivnosti<\/span><\/h5>\n<p>Prije glavnog dijela treninga preporu\u010duje se dinami\u010dko zagrijavanje, odnosno aktivni pokreti koji prolaze kroz puni opseg pokreta, ali bez zadr\u017eavanja u krajnjoj poziciji. Za razliku od stati\u010dkog istezanja, koje podrazumijeva dulje zadr\u017eavanje u istegnutom polo\u017eaju, dinami\u010dko zagrijavanje priprema mi\u0161i\u0107e na rad bez smanjenja njihove eksplozivnosti.<\/p>\n<p>Primjerice, prije tr\u010danja dobar izbor su lagano tr\u010dkaranje, podizanje koljena, kru\u017eenje kukovima i zamasi nogama. Ako planirate trening snage, zagrijavanje mo\u017ee uklju\u010divati rotacije ramena, aktivaciju lopatica i lagane \u010du\u010dnjeve bez optere\u0107enja. Pri treniranju s utezima preporu\u010dljivo je prije svake \u201eprave\u201c serije odraditi nekoliko serija s malim te\u017einama, na primjer s oko 50 posto te\u017eine \u201eradne\u201c serije. Kod biciklizma ili planinarenja korisno je zapo\u010deti sporijim tempom i postupno pove\u0107avati intenzitet. Klju\u010dno je da zagrijavanje bude povezano s aktivno\u0161\u0107u koja slijedi. Ako namjeravate plivati, nema smisla zagrijavati se tr\u010de\u0107i. Ne mora trajati dugo, ali mora imati svrhu. U pravilu je desetak minuta dovoljno da tijelo uvedete u ritam i pripremite na optere\u0107enje.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mlteszap-a8cbf8c3e5f439efc2fd68e9293855e7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Istezanje nakon treninga: ulaganje u oporavak i dugoro\u010dnu pokretljivost<\/span><\/h5>\n<p>Ako je zagrijavanje priprema za napor, istezanje je prijelaz prema oporavku. Nakon treninga mi\u0161i\u0107i su skra\u0107eni i napeti. Puls je ubrzan, a \u017eiv\u010dani sustav i dalje u \u201cradnom\u201d modu. Upravo zato je va\u017eno odvojiti nekoliko minuta za smirivanje organizma i postupno vra\u0107anje u ravnote\u017eu.<\/p>\n<p>Stati\u010dko istezanje, koje se izvodi nakon aktivnosti, podrazumijeva zadr\u017eavanje u odre\u0111enom polo\u017eaju 20 do 30 sekundi uz mirno i kontrolirano disanje. Cilj nije posti\u0107i maksimalan opseg pokreta, nego blago istegnuti mi\u0161i\u0107 do granice ugode, bez boli. Redovitim istezanjem odr\u017eava se fleksibilnost, smanjuje osje\u0107aj uko\u010denosti i poti\u010de cirkulacija, \u0161to mo\u017ee pridonijeti br\u017eem oporavku. Dugoro\u010dno gledano, dobra pokretljivost smanjuje optere\u0107enje na zglobove i poma\u017ee u odr\u017eavanju pravilnog dr\u017eanja. To je posebno va\u017eno za osobe koje tijekom dana puno sjede ili rade stati\u010dne poslove.<\/p>\n<p>Primjer jednostavne rutine nakon treninga mo\u017ee uklju\u010divati istezanje stra\u017enje lo\u017ee nagibom tijela prema naprijed bez pregiba u koljenu, istezanje kvadricepsa povla\u010denjem pete prema stra\u017enjici, istezanje listova osloncem na zid te istezanje ramena i le\u0111a laganim pretklonom i povla\u010denjem ruke preko prsa. Svaki pokret treba biti spor, kontroliran i uskla\u0111en s disanjem.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-ao0uca-a1f5fddcee712c0cd11802ab13ef16cd av_one_full  avia-builder-el-9  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-2q21fzu-6d9c67e545d35f9ec1616176d34766d0\">\n.avia-image-container.av-2q21fzu-6d9c67e545d35f9ec1616176d34766d0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2q21fzu-6d9c67e545d35f9ec1616176d34766d0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2q21fzu-6d9c67e545d35f9ec1616176d34766d0 av-styling- avia-align-center  avia-builder-el-10  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-11869 avia-img-lazy-loading-not-11869 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje.jpg\" alt='' title='istezanje'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-1zqi2qi-e2c77faa20edc2fba269e4eb3245e823 av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mlteud04-d776caad4d6d04b298c349909f26e12c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Koliko je dovoljno i kako izbje\u0107i naj\u010de\u0161\u0107e pogre\u0161ke?<\/span><\/h5>\n<p>Jedna od naj\u010de\u0161\u0107ih zabluda jest da zagrijavanje i istezanje moraju biti dugi i kompleksni kako bi imali smisla. U praksi je puno va\u017enija redovitost nego trajanje. Pet do deset minuta kvalitetnog zagrijavanja i isto toliko vremena za istezanje sasvim su dovoljni za ve\u0107inu rekreativaca.<\/p>\n<p>Va\u017eno je izbjegavati intenzivno istezanje hladnih mi\u0161i\u0107a prije treninga, kao i nagle, trzaju\u0107e pokrete tijekom istezanja. Bol nije pokazatelj u\u010dinkovitosti. Ako osjetite o\u0161tru ili probadaju\u0107u bol, treba smanjiti intenzitet ili odmah prekinuti vje\u017ebu. Tako\u0111er, zagrijavanje ne smije biti iscrpljuju\u0107e. Ako u glavni dio treninga ulazite ve\u0107 umorni, bilo fizi\u010dki, bilo mentalno, proma\u0161ili ste njegovu svrhu. S druge strane, ako trening zavr\u0161ite bez ikakvog \u201chla\u0111enja\u201d, tijelo \u0107e te\u017ee prije\u0107i u fazu oporavka.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-1mby8xm-bc474ce6ef1f8f8275165afd2a81ee3b av_one_full  avia-builder-el-13  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-16su2qi-72b91c2062cf3d65c6649c785c6a8a20\">\n.avia-image-container.av-16su2qi-72b91c2062cf3d65c6649c785c6a8a20 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-16su2qi-72b91c2062cf3d65c6649c785c6a8a20 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-16su2qi-72b91c2062cf3d65c6649c785c6a8a20 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-11872 avia-img-lazy-loading-not-11872 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2.jpg\" alt='' title='istezanje_2'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/istezanje_2-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-jwpv6i-b548cee033fce348dbfd8a2cfb05a048 av_one_full  avia-builder-el-15  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mltev9g1-c6bb0edb14af642c4e6e287dca321fe1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Male navike koje \u010dine veliku razliku<\/span><\/h5>\n<p>U svijetu fitnessa \u010desto tra\u017eimo kompleksne programe, napredne metode i nove trendove. No osnova napretka i dugoro\u010dnog zdravlja krije se u vrlo jednostavnim navikama. Redovito zagrijavanje i istezanje su me\u0111u najva\u017enijima. Oni \u010duvaju zglobove, smanjuju rizik od ozljeda, pobolj\u0161avaju kvalitetu pokreta i poma\u017eu vam da trening odradite u\u010dinkovitije. U kona\u010dnici, omogu\u0107uju kontinuitet, a upravo je kontinuitet klju\u010d svakog napretka, bilo da vam je cilj bolja kondicija, ve\u0107a snaga ili jednostavno osje\u0107aj vitalnosti.<\/p>\n<p><span style=\"color: #808080\"><em><strong>Sljede\u0107i put kada krenete na trening, nemojte preskakati prve i posljednje minute. Ulo\u017eite ih u svoje tijelo. Dugoro\u010dno \u0107e vam vratiti vi\u0161estruko, kroz bolje performanse, manje bolova i vi\u0161e u\u017eivanja u svakom pokretu.<\/strong><\/em><\/span><\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":11871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj suvremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno utje\u010de na sveop\u0107e blagostanje.","parent":0,"count":59,"filter":"raw","term_order":"2","url":"https:\/\/www.intersport.hr\/blog\/category\/fitnes\/"}],"tags":[],"class_list":["post-11866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.\" \/>\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\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog HR\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-19T12:23:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-19T12:26:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\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=\"6 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga\",\"datePublished\":\"2026-02-19T12:23:48+00:00\",\"dateModified\":\"2026-02-19T12:26:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\"},\"wordCount\":4861,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg\",\"articleSection\":[\"Fitnes\"],\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\",\"url\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\",\"name\":\"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg\",\"datePublished\":\"2026-02-19T12:23:48+00:00\",\"dateModified\":\"2026-02-19T12:26:07+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#breadcrumb\"},\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hr\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage\",\"url\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg\",\"contentUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg\",\"width\":1000,\"height\":500},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.intersport.hr\/blog\/homepage\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#website\",\"url\":\"https:\/\/www.intersport.hr\/blog\/\",\"name\":\"Intersport Blog HR\",\"description\":\"Sport &amp; fitness news, articles and advice for athletes of all abilities.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intersport.hr\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"hr\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\",\"name\":\"Barbara\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hr\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g\",\"caption\":\"Barbara\"},\"url\":\"https:\/\/www.intersport.hr\/blog\/author\/barbarajanzekovic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR","description":"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/","og_locale":"hr_HR","og_type":"article","og_title":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR","og_description":"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.","og_url":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/","og_site_name":"Intersport Blog HR","article_published_time":"2026-02-19T12:23:48+00:00","article_modified_time":"2026-02-19T12:26:07+00:00","og_image":[{"width":1000,"height":500,"url":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg","type":"image\/jpeg"}],"author":"Barbara","twitter_card":"summary_large_image","twitter_misc":{"Napisao\/la":"Barbara","Procijenjeno vrijeme \u010ditanja":"6 minuta"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#article","isPartOf":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/"},"author":{"name":"Barbara","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"headline":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga","datePublished":"2026-02-19T12:23:48+00:00","dateModified":"2026-02-19T12:26:07+00:00","mainEntityOfPage":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/"},"wordCount":4861,"commentCount":0,"image":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg","articleSection":["Fitnes"],"inLanguage":"hr","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/","url":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/","name":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga - Intersport Blog HR","isPartOf":{"@id":"https:\/\/www.intersport.hr\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage"},"image":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg","datePublished":"2026-02-19T12:23:48+00:00","dateModified":"2026-02-19T12:26:07+00:00","author":{"@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f"},"description":"Zagrijavanje i istezanje zato nisu dodatak treningu, ve\u0107 su njegov sastavni dio.","breadcrumb":{"@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#breadcrumb"},"inLanguage":"hr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/"]}]},{"@type":"ImageObject","inLanguage":"hr","@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#primaryimage","url":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg","contentUrl":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41.jpg","width":1000,"height":500},{"@type":"BreadcrumbList","@id":"https:\/\/www.intersport.hr\/blog\/2026\/02\/zagrijavanje-i-istezanje-kao-temelj-sigurnog-i-ucinkovitog-vjezbanja\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.intersport.hr\/blog\/homepage\/"},{"@type":"ListItem","position":2,"name":"Zagrijavanje i istezanje, kao temelj sigurnog i u\u010dinkovitog treninga"}]},{"@type":"WebSite","@id":"https:\/\/www.intersport.hr\/blog\/#website","url":"https:\/\/www.intersport.hr\/blog\/","name":"Intersport Blog HR","description":"Sport &amp; fitness news, articles and advice for athletes of all abilities.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.intersport.hr\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"hr"},{"@type":"Person","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f","name":"Barbara","image":{"@type":"ImageObject","inLanguage":"hr","@id":"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e2afb68f445ad3ce66c04940516f6ce8a25ecb66ef021c80722da94d9c68547e?s=96&d=mm&r=g","caption":"Barbara"},"url":"https:\/\/www.intersport.hr\/blog\/author\/barbarajanzekovic\/"}]}},"comments":0,"read_time_minutes":6,"thumbnail":"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/02\/main-banner-41-1000x430.jpg","_links":{"self":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/comments?post=11866"}],"version-history":[{"count":4,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11866\/revisions"}],"predecessor-version":[{"id":11868,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/posts\/11866\/revisions\/11868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/media\/11871"}],"wp:attachment":[{"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/media?parent=11866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/categories?post=11866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intersport.hr\/blog\/wp-json\/wp\/v2\/tags?post=11866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}