{"id":2463,"date":"2018-10-09T10:59:35","date_gmt":"2018-10-09T08:59:35","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=2463"},"modified":"2019-09-11T12:46:30","modified_gmt":"2019-09-11T10:46:30","slug":"fascia-trening-za-trkace","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/","title":{"rendered":"Fascia- trening za trka\u010de"},"content":{"rendered":"<section  class='av_textblock_section av-av_textblock-d6f9580a14a12f3e6487be244d7d664b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-1  el_after_av_textblock  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Fascia trening je vrlo va\u017ean, kako bi trka\u010dima pomogao u izbjegavanju ozljeda. INTERSPORT olak\u0161ava razumijevanje ovog sustava tijela, i daje vam klju\u010dne savjete o tome kako ga trenirati.<\/p>\n<p><em>\u0160to je fascia i za\u0161to je va\u017ena? Krenite u korak s prolje\u0107em, uz pomo\u0107 \u201efascia traning\u201c vje\u017ebi iz INTERSPORTA.<\/em><\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-3  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><strong>Fascia: \u0161to je to, za\u0161to je va\u017ena i fascia trening savjeti za trka\u010de<\/strong><\/h4>\n<p>Mo\u017eda ste \u010duli da se rije\u010d &#8220;fascia&#8221; sve vi\u0161e spominje u krugovima trka\u010da. Nije ni \u010dudo, jer kao sveprisutni sustav tijela, to je tema koja se danas mo\u017ee te\u0161ko ignorirati. Nadalje \u010ditajte, kako biste saznali \u0161to je fascia, za\u0161to je va\u017ena i kako, kao trka\u010d, mo\u017eete integrirati fascia trening u va\u0161u praksu.<\/p>\n<h4><strong>\u0160to je fascia ?<\/strong><\/h4>\n<p>Jednostavno re\u010deno, fascia je &#8220;ovojnica&#8221; vezivnog tkiva u tijelu. Ona isprepli\u0107e i povezuje mi\u0161i\u0107e, kosti, tetive, stanice, \u017eivce, organe i teku\u0107ine, dr\u017ee\u0107i ljudsko tijelo zajedno. Uglavnom, to je sustav tijela koji ima velik utjecaj na svaki drugi sustav, a znanost je tek nedavno priznala veli\u010dinu njezine va\u017enosti. Postoje \u010detiri osnovne funkcije fascije:<\/p>\n<ul>\n<li>Forma<\/li>\n<li>Pokret<\/li>\n<li>Prijenos<\/li>\n<li>Potpora<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-5  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-0c0eca3d63899784943f536ed441b25b\">\n.avia-image-container.av-av_image-0c0eca3d63899784943f536ed441b25b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-0c0eca3d63899784943f536ed441b25b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-0c0eca3d63899784943f536ed441b25b av-styling- avia-align-center  avia-builder-el-6  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-1784 avia-img-lazy-loading-not-1784 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage.jpg\" alt='' title='trening snage'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage-400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage-768x512.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage-705x470.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/02\/trening-snage-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-7  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Za\u0161to je fascia trening va\u017ean ?<\/h4>\n<p>Vje\u017ebe zagrijavanja opu\u0161taju i smiruju fasciju. To spre\u010dava fascialnu restrikciju koja dovodi do manje mobilnosti u mi\u0161i\u0107ima i time mo\u017ee dovesti do boli i ozljeda. \u010cuvaju\u0107i fascialnu elasti\u010dnost i pokretljivost, pomo\u0107i \u0107ete si u izbjegavanju ozlijeda dok dobivate najbolje rezultate prilikom va\u0161eg tr\u010danja, vra\u0107aju\u0107i prirodnu elasti\u010dnost i snagu tijela.<\/p>\n<\/div><\/section><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-15d750bd1b332b34c6e70b077ebbccdf av_one_half  avia-builder-el-9  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4>Koje fascialne vje\u017ebe mogu integrirati u svoj re\u017eim tr\u010danja?<\/h4>\n<p>Sada kada imate predod\u017ebu o tome \u0161to je fascia zapravo, mo\u017eete integrirati neke vje\u017ebe u vlastiti trening. Evo nekoliko savjeta za po\u010detak:<\/p>\n<ul>\n<li>Valjanje ko\u017ee ekstremiteta, ili tijekom istezanja, va\u0161a se fascia pokre\u0107e.<\/li>\n<li>Skokovi i poskakivanje na razli\u010ditim podru\u010djima stopala, izrazito su korisni za trka\u010de.<\/li>\n<li>Spiralni pokreti: rotacije zglobova, uklju\u010duju\u0107i ruke, kukove, gle\u017enjeve, zglobove, vrat, prste i no\u017ene prste.<\/li>\n<li>Zadr\u017eite svoj omiljen na\u010din istezanja du\u017ee vrijeme dok di\u0161ete, pomo\u0107i \u0107e vam da dosegnete duboke fasciane slojeve u tijelu.<\/li>\n<li>Rolling: rekviziti kao \u0161to su pjenasti valjci, teniske loptice ili fascia kugle izvrstan su alat za opu\u0161tanje mi\u0161i\u0107a. Tako\u0111er mo\u017eete masirati va\u017ene fascije u tijelu, prolaze\u0107i valjkom le\u0111ima s jedne strane na drugu, bez potpore.<\/li>\n<li>Samo-masa\u017ea: Masiranje stopala (kao i ostala podru\u010dja) je klju\u010dan element fascia treninga za trka\u010de. Osim toga, osje\u0107aj je sjajan!<\/li>\n<\/ul>\n<p>Stru\u010dni savjet: za nabolji u\u010dinak, izvodite ove vje\u017ebe bosonogi.<\/p>\n<p>Integriranjem treninga usredoto\u010denog na fasciu, u svoj plan tr\u010danja 2-3 puta tjedno, stimulirat \u0107ete fasciu i time si pomo\u0107i u izbjegavanju ozljeda. Za\u0161to ne zavoljeti?<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8\">\n.flex_column.av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_half-c8fc129dc35fd1ae2a1e410224d39ea8 av_one_half  avia-builder-el-11  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-d612d4780335a3ff75cc61a8cbae4ca1\">\n.avia-image-container.av-av_image-d612d4780335a3ff75cc61a8cbae4ca1 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-d612d4780335a3ff75cc61a8cbae4ca1 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-d612d4780335a3ff75cc61a8cbae4ca1 av-styling- avia-align-center  avia-builder-el-12  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-2078 avia-img-lazy-loading-not-2078 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6.jpg\" alt='' title='Pripremite se za prvu rutu tr\u010danja, sa pravim planom treninga'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6-400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6-768x512.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6-705x470.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-6-450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":2474,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"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 svatko i svagdje. 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":139,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[252],"class_list":["post-2463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-fascia"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fascia trening za trka\u010de. Pro\u010ditajte i uvjerite se!<\/title>\n<meta name=\"description\" content=\"Fascia, vrlo va\u017ean trening koji trka\u010dima poma\u017ee u izbjegavanju ozljeda. Pro\u010ditajte na\u0161 blog i saznati \u0107ete kako izbje\u0107i ozljede.\" \/>\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\/2018\/10\/fascia-trening-za-trkace\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fascia trening za trka\u010de. Pro\u010ditajte i uvjerite se!\" \/>\n<meta property=\"og:description\" content=\"Fascia, vrlo va\u017ean trening koji trka\u010dima poma\u017ee u izbjegavanju ozljeda. Pro\u010ditajte na\u0161 blog i saznati \u0107ete kako izbje\u0107i ozljede.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog HR\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-09T08:59:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-11T10:46:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/10\/fascia-trening.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bojan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisao\/la\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bojan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Procijenjeno vrijeme \u010ditanja\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/\"},\"author\":{\"name\":\"Bojan\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/#\/schema\/person\/57102482f950fda35b404d4553da7d1f\"},\"headline\":\"Fascia- trening za trka\u010de\",\"datePublished\":\"2018-10-09T08:59:35+00:00\",\"dateModified\":\"2019-09-11T10:46:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/\"},\"wordCount\":884,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/10\/fascia-trening.jpg\",\"keywords\":[\"fascia\"],\"articleSection\":[\"Tr\u010danje\"],\"inLanguage\":\"hr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/\",\"url\":\"https:\/\/www.intersport.hr\/blog\/2018\/10\/fascia-trening-za-trkace\/\",\"name\":\"Fascia trening za trka\u010de. 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