{"id":9671,"date":"2023-10-12T12:58:59","date_gmt":"2023-10-12T10:58:59","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=9671"},"modified":"2023-10-12T12:58:59","modified_gmt":"2023-10-12T10:58:59","slug":"sve-prednosti-foam-rollera-za-masazu","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/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-4oib3b-fcc158b9ffd420ba39f9009058bb8aaf 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-lnmzt7l7-94a291934fd78937fc8f2da96d02978f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za djelotvorne, a mnogi ih nazivaju i \u010dudotvorne,<span style=\"color: #3366ff\"> <a style=\"color: #3366ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/dodaci-za-welness-i-masazu\">foam rollere<\/a> <\/span>za masa\u017eu prije i nakon treninga, profesionalni sporta\u0161i znaju ve\u0107 godinama i redovito ih koriste. To ne iznena\u0111uje jer su ovi fitness rekviziti izuzetno prakti\u010dni i efikasni. Rekreativni sporta\u0161i, ljudi koji idu u teretanu i\/ili na grupne treninge ili pak fizi\u010dku aktivnost prakticiraju unutar svoja \u010detiri zida. Zadnjih godina su mo\u017eda \u010duli za takozvane pjenaste valjke, tu i tamo su vidjeli nekoga kako se \u201crazvla\u010di\u201d po njima. No i dalje ve\u0107ina fitness zaljubljenika nije upoznata sa svim prednostima, razli\u010ditim modelima, ali i raznolikoj primjeni istih.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4to4wn-af36aaf45acd774d7b025463fcafcaf7 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-lnmzxxrz-67b9b49403e68087e1902b8a8d53dc76 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">\u0160to je foam rolling i koji su njegovi benefiti<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnmzztv1-26af31193efabbb057479a08f0830c3d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije nego krenemo pri\u010dati o dobrobitima samog foam rollera, va\u017eno je znati \u0161to je zapravo foam rolling. U pitanju je tehnika poznata kao self-myofacial release, \u0161to u prijevodu zna\u010di samo-miofascijalna tehnika relaksacije. Kako bi shvatili o \u010demu se to\u010dno radi, va\u017eno je objasniti \u0161to je zapravo miofascijalna tehnika relaksacije. Miofascijalna tehnika relaksacije, \u010desto nazivana i miofascijalna terapija ili terapija miofascijalnih to\u010daka, terapeutska je tehnika koja se koristi za olak\u0161avanje napetosti i bolova u mi\u0161i\u0107ima i fasciji. Fascija je sloj vezivnog tkiva koje obavija mi\u0161i\u0107e, kosti i druge strukture unutar tijela. Miofascijalna tehnika relaksacije fokusira se na otklanjanje miofascijalnih trigger to\u010daka, poznatih i kao &#8220;mi\u0161i\u0107ni \u010dvorovi&#8221; ili &#8220;mi\u0161i\u0107ni \u010dvorovi boli.&#8221;<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-73ygfb-a31297219e41982e5f13274e0e230432 av_one_half  avia-builder-el-5  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-5kfkjr-9c8cc1ed1ebbdb66c4705ad0e1bd3761\">\n.avia-image-container.av-5kfkjr-9c8cc1ed1ebbdb66c4705ad0e1bd3761 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-5kfkjr-9c8cc1ed1ebbdb66c4705ad0e1bd3761 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-5kfkjr-9c8cc1ed1ebbdb66c4705ad0e1bd3761 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-9684 avia-img-lazy-loading-not-9684 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/foam-roller_intersport2.jpg\" alt='' title='foam roller_intersport2'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-4lfa6f-5b4e63f7ab678b14588c9edae006a7f7 av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-lnn0j8x6-c7dbb924993217998619f3b79ceeb3f5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><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 to\u010dke.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnn0jjme-1899733dd0ffa7b90d540ac01927b878 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Terapeut \u0107e primijeniti pritisak na specifi\u010dne to\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><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-25xmtz-17c94eae5030214cc9987a3ba24f6f97 av_one_full  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lnn0jxah-8f0280839b8d8732bcd775c3fdf7231a '   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 to\u010dke stvarano vlastitim tijelom, u tom slu\u010daju govorimo o samo-miofascijalnoj tehnici relaksacije. Upravo pjenasti valjci su onaj rekvizit uz pomo\u0107 kojeg izvodimo doti\u010dnu tehniku i prakticiramo foam rolling. Brojne su prednosti foam rollinga zbog \u010dega ovu tehniku \u010desto koriste sporta\u0161i 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 te ujedno smanjuje upalu.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-c8nrfb-6de15c7851806b8769b6f41a829c99ca 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-lnn08cpk-5b19a07297e815b564ee8a472a72a3d3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Koje vrste foam rollera postoje?<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnn0fa3w-ca390831c8505f3cd4a9023c06376e2f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Va\u017eno je znati koje vrste pjenastog valjka postoje, jer svaki pojedini model ima svoj specifi\u010dan na\u010din djelovanja:<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnn0fnsm-3855b6346906d3cc69e45c2721b0054f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #3366ff\"><strong>Grid roller<\/strong><\/span><br \/>\nKao \u0161to samo ime govori, ovaj roller nije skroz gladak. On je napravljen tako da ima glatku, ali i izbo\u010denu stranu te tako stvara dojam masa\u017ee rukama. On je \u010dvr\u0161\u0107i, ne gubi svoj izgled te ima bolji u\u010dinak na cirkulaciju.<\/p>\n<p><span style=\"color: #3366ff\"><strong>Standardni foam roller<\/strong><\/span><br \/>\nStandardni ili glatki foam roller \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 odabir za vas. Imajte na umu da glatki roller ima najkra\u0107i vijek trajanja jer zna gubiti svoju formu.<\/p>\n<p><span style=\"color: #3366ff\"><strong>Rumble roller<\/strong><\/span><br \/>\nOvaj roller nema glatke strane, radi duboku masa\u017eu i prikladan je odabir za naprednije kreativce i sporta\u0161e.<\/p>\n<\/div><\/section><\/p><\/div>\n<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_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lnn29p2g-4c478b05583e0f455a33f83719d1105f\">\n.avia-image-container.av-lnn29p2g-4c478b05583e0f455a33f83719d1105f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lnn29p2g-4c478b05583e0f455a33f83719d1105f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lnn29p2g-4c478b05583e0f455a33f83719d1105f av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-9682 avia-img-lazy-loading-not-9682 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/intersport-5.jpg\" alt='' title='intersport (5)'  height=\"300\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/intersport-5.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/intersport-5-400x120.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/intersport-5-768x230.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/intersport-5-705x212.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-aeuahz-e5d43b25a2ab10b96764789289ab0db7 av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lnn09u2q-d58fb6673013f3d5d2e492ae99bd1e74 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Kako koristiti foam roller?<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lnn0a940-b5be8e941ca34a72c9d1989e2ed8d556 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenje foam rollera trebamo promatrati iz dva aspekta. Prvi se odnosi na dijelove tijela, stoga rolanje mo\u017eemo prakticirani na gornjim, sredi\u0161njim i donjim mi\u0161i\u0107nim skupinama. Kod drugog pri\u010damo o tome ho\u0107emo li valjak koristiti prije ili poslije treninga. Zapravo pogrije\u0161iti ne\u0107ete ako ga koristite prije i\/ili poslije fizi\u010dke aktivnosti. Prije treninga foam roller pove\u0107ava elasti\u010dnost tkiva, protok krvi i opseg pokreta, a to svakako nije na odmet tijekom samog treninga. No, ve\u0107ina pjenasti valjak koristi nakon treninga za bolji i br\u017ei oporavak pojedine mi\u0161i\u0107ne skupine. Pravilo je da foam roller koristite na onim mi\u0161i\u0107ima koje ste vje\u017ebali, no mo\u017eete pro\u0107i i onu skupinu koja vam zadaje probleme. Naravno, nije na odmet ako napravite samo-masa\u017eu cijelog tijela.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-9vccfr-e2990ac690783cac897c87fb8ce39733 av_one_half  avia-builder-el-21  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-7rmfpz-06cd8dfa0a689c7b457281ec70e8dbd0\">\n.avia-image-container.av-7rmfpz-06cd8dfa0a689c7b457281ec70e8dbd0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-7rmfpz-06cd8dfa0a689c7b457281ec70e8dbd0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-7rmfpz-06cd8dfa0a689c7b457281ec70e8dbd0 av-styling- avia-align-center  avia-builder-el-22  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-9683 avia-img-lazy-loading-not-9683 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/10\/foam-roller_intersport-1.jpg\" alt='' title='foam roller_intersport (1)'  height=\"350\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-5brpp3-816661637f6fe7c65eb75fb164dbb568 av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><p><section  class='av_textblock_section av-3s01gn-8f431457df05869f7ef6ceb3d27f6c1c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenje foam rollera je vrlo jednostavno. Upravo to je jedan od razloga zbog \u010dega je ova tehnika opu\u0161tanja mi\u0161i\u0107a postala toliko popularna. Sve \u0161to trebate u\u010diniti je le\u0107i na valjak s onim dijelom tijela (skupinom mi\u0161i\u0107a) koji \u017eelite izmasirati. Pritisak stvarate vlastitim tijelom.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-2fm54n-b5c933ffcd3c0348bb4ba15eb89fd101 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kada se udobno smjestite, potrebno je povla\u010diti se, odnosno rolati, gore\/dolje par sekundi. Pri tome \u0107e vam pomo\u0107i ruke. Ako osjetite bol ili neugodu na pojedinim dijelovima, tim to\u010dkama se posvetite du\u017ee. Va\u017eno je napomenuti da rolanje izvodite sporo, ciljano i fokusirano.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n<div  class='flex_column av-8uhsn-a9c0feaaf05502031deaef8b0d906725 av_one_full  avia-builder-el-26  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lnn0dqlf-11af0dab1c9bf846ed2e245c56b3b711 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Isto tako pjenasti valjak koristite samo na mi\u0161i\u0107ima, nipo\u0161to ne za zglobovima. S foam rollerom tako mo\u017eete izmasirati listove, kvadricepse, unutarnju i vanjsku stranu bedara, mi\u0161i\u0107e stra\u017enjice, gornji dio le\u0111a, ramena\u2026 Imajte na umu da roller ne koristimo na donjem dijelu le\u0111a, odnosno kralje\u017enice, jer su bolovi u ovom dijelu ve\u0107inom uzrokovani mehani\u010dkom deformacijom, a pritisak mo\u017ee stanje samo pogor\u0161ati. Foam roller je koristan fitness rekvizit koji ne\u0107e opteretiti va\u0161 nov\u010danik. Ve\u0107 nakon prvog kori\u0161tenja, osjetit \u0107ete znatnu razliku. \u010cak i ako odlazite na redovnu masa\u017eu, imati pjenasti valjak kod ku\u0107e je spas prije i nakon samog treninga.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za djelotvorne, a mnogi ih nazivaju i \u010dudotvorne, foam rollere za masa\u017eu prije i nakon treninga, profesionalni sporta\u0161i znaju ve\u0107 godinama i redovito ih koriste. To ne iznena\u0111uje jer su ovi fitness rekviziti izuzetno prakti\u010dni i efikasni&#8230;<\/p>\n","protected":false},"author":5,"featured_media":9681,"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-9671","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>Sve prednosti foam rollera za masa\u017eu - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Za djelotvorne, a mnogi ih nazivaju i \u010dudotvorne, foam rollere za masa\u017eu prije i nakon treninga, profesionalni sporta\u0161i znaju ve\u0107 godinama\" \/>\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\/10\/sve-prednosti-foam-rollera-za-masazu\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sve prednosti foam rollera za masa\u017eu - 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