{"id":9813,"date":"2023-11-20T13:35:28","date_gmt":"2023-11-20T12:35:28","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=9813"},"modified":"2023-11-20T13:39:50","modified_gmt":"2023-11-20T12:39:50","slug":"skijaska-sezona-donosimo-10-vjezbi-za-pripremu","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2023\/11\/skijaska-sezona-donosimo-10-vjezbi-za-pripremu\/","title":{"rendered":"Skija\u0161ka sezona &#8211; donosimo 10 vje\u017ebi za pripremu"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347\">\n.flex_column.av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-kdb32w-980e8aa5ef0840a2810d1b50a92fd347 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kvhvc04u-14-6cc40ba76446547a61fa06a53792e941 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><a href=\"https:\/\/www.intersport.hr\/sportovi\/skijanje\"><span style=\"color: #808080\"><strong><span style=\"color: #808080\">Skija\u0161ka sezona je pred vratima<\/span><\/strong><\/span><\/a>, a ljubitelji skijanja ve\u0107 nestrpljivo \u010dekaju otvaranje skija\u0161kih staza. Dok \u010dekate uzbudljivu zimu punu skija\u0161kih iskustava, va\u017eno je pripremiti svoje tijelo za nove skija\u0161ke izazove. Kako biste izbjegli ozljede i osigurali u\u017eivanje na skija\u0161kim stazama tijekom cijele sezone. Uklju\u010dite skija\u0161ke vje\u017ebe u nastavku u svoju rutinu vje\u017ebanja, kako biste oja\u010dali svoje mi\u0161i\u0107e, zglobove i pobolj\u0161ali svoju ukupnu izvedbu na skija\u0161kim stazama ove nadolaze\u0107e skija\u0161ke sezone.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-951rbs-46a6cd53e442a7567c856af09a45d9d0\">\n#top .hr.hr-invisible.av-951rbs-46a6cd53e442a7567c856af09a45d9d0{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-951rbs-46a6cd53e442a7567c856af09a45d9d0 hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd\">\n.flex_column.av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-c6wejdg-dcb1450ff2aaab05510c0c58a4c83bdd av_one_half  avia-builder-el-3  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-blu95n8-22ce32c00ffeaa8913804e9a0a0d1f10 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">\u010cu\u010dnjevi<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6tps02-0a8bb72a49e122e51796a5d7e4fe7d87 '   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-b44uhec-e6e407d43351a3eb053c4ee7b03b9635 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010cu\u010dnjevi su temeljna vje\u017eba za ja\u010danje donjeg dijela tijela. \u010cu\u010dnjevima aktiviramo mi\u0161i\u0107e bedara, tetive koljena i mi\u0161i\u0107e stra\u017enjice, te gradimo snagu i izdr\u017eljivost potrebnu za skijanje. Po\u010dnite s nogama u \u0161irini ramena i polako spustite tijelo u \u010du\u010danj. Pazite da napnete trbu\u0161ne mi\u0161i\u0107e i stabilizirate lumbalno podru\u010dje prije \u010du\u010dnja. Podignite se s te\u017einom na petama, koje tako\u0111er mo\u017eete fiksirati ako vam gle\u017enjevi nisu dovoljno fleksibilni da rasterete lumbalni dio i postignu ve\u0107u dubinu u \u010du\u010dnju. Kada savladate tehniku, mo\u017eete dodati i <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/girije-sipke-utezi\"><strong>utege<\/strong><\/a><\/span>. Ciljajte na tri serije od 9-12 ponavljanja.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815\">\n.flex_column.av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-fpd4rc-f9ba8c4b28b9e70ad8ef95959e737815 av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-cps6w5-493dc38cd29f4af83688aea283dc0e05\">\n.avia-image-container.av-cps6w5-493dc38cd29f4af83688aea283dc0e05 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-cps6w5-493dc38cd29f4af83688aea283dc0e05 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-cps6w5-493dc38cd29f4af83688aea283dc0e05 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-9844 avia-img-lazy-loading-not-9844 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/cucnjevi.jpg\" alt='' title='\u010du\u010dnjevi'  height=\"390\" width=\"400\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/cucnjevi.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/cucnjevi-36x36.jpg 36w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-81yfqw-edf55b206bfe806898b79e3f17afd590\">\n#top .hr.hr-invisible.av-81yfqw-edf55b206bfe806898b79e3f17afd590{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-81yfqw-edf55b206bfe806898b79e3f17afd590 hr-invisible  avia-builder-el-9  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-azlppn8-9a6da8a65978827f1a1025b2620fa79b\">\n.flex_column.av-azlppn8-9a6da8a65978827f1a1025b2620fa79b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-azlppn8-9a6da8a65978827f1a1025b2620fa79b av_one_half  avia-builder-el-10  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-b4vd6d-277f782afd37878575e96b85e56e0c46\">\n.avia-image-container.av-b4vd6d-277f782afd37878575e96b85e56e0c46 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-b4vd6d-277f782afd37878575e96b85e56e0c46 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-b4vd6d-277f782afd37878575e96b85e56e0c46 av-styling- avia-align-center  avia-builder-el-11  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-9846 avia-img-lazy-loading-not-9846 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/iskorak.jpg\" alt='' title='iskorak'  height=\"260\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b\">\n.flex_column.av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-gyzkug-ee2b36b0ca3acb0b14e69eab8c94fb3b av_one_half  avia-builder-el-12  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-kvhvc04u-13-36cb66268d2118f38239978466d983c7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Iskorak<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6tpxk5-eea4f783ddd896ebe1479351dec8e1c7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #ffffff\">.<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-kvhvdju9-f4ec4ae0cf51c976b470f2c0111167f8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Iskoraci su izvrsni za pove\u0107anje ravnote\u017ee, stabilnosti i snage nogu, \u0161to je idealno za pripremu za skijanje. Iskora\u010dite desnom nogom naprijed i spustite kukove sve dok koljena ne dosegnu kut od 90 stupnjeva. Podignite se u po\u010detni polo\u017eaj s te\u017einom na peti prednjeg stopala. Ciljajte na tri serije od 9-12 ponavljanja sa svakom nogom.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-aj65ez8-f97f76ac39b1ab195de34d92040687cd\">\n#top .hr.hr-invisible.av-aj65ez8-f97f76ac39b1ab195de34d92040687cd{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-aj65ez8-f97f76ac39b1ab195de34d92040687cd hr-invisible  avia-builder-el-16  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa\">\n.flex_column.av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-9zkowac-f3ab83f19d2aea32cb4d0ce58a13c3aa av_one_half  avia-builder-el-17  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lozpqkk1-3da49776a514497e9dc2c6e9e4edbccc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>\u00a0<span style=\"color: #808080\">Rumunjsko mrtvo dizanje<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6tq6ji-7249174241a6f55ace01bc6134df6d51 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #ffffff\">.<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpqfib-f911d29d8b8f768a748dc251f2e5e030 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Mrtvo dizanje je izvrsna slo\u017eena vje\u017eba, koja cilja na vi\u0161e mi\u0161i\u0107nih skupina u isto vrijeme. Mrtvim dizanjem ja\u010damo donji dio le\u0111a, stra\u017enjicu, tetive koljena i trup, pobolj\u0161avaju\u0107i stabilnost i snagu cijelog tijela. Po\u010dnite sa stopalima u \u0161irini kukova, dr\u017ee\u0107i \u0161ipku ili bu\u010dice ispred bedara. Nagnite se unatrag u bokovima, le\u0111a neka budu ravna, a <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/girije-sipke-utezi\"><strong>utege<\/strong><\/a><\/span> spustite do sredine potkoljenica odn. koliko vam pokretljivost dopu\u0161ta. Dr\u017eite utege blizu potkoljenica, ali ih nemojte dodirivati. Uklju\u010dite gluteuse i tetive koljena, da se vratite u po\u010detni polo\u017eaj. Ciljajte na tri serije od 9-12 ponavljanja.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-9gth74k-f685ead082b7456a1cf68812a550d3b6\">\n.flex_column.av-9gth74k-f685ead082b7456a1cf68812a550d3b6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-9gth74k-f685ead082b7456a1cf68812a550d3b6 av_one_half  avia-builder-el-21  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8ja0vp-c79f154e61b7b529dfc2438498916e79\">\n.avia-image-container.av-8ja0vp-c79f154e61b7b529dfc2438498916e79 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-8ja0vp-c79f154e61b7b529dfc2438498916e79 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-8ja0vp-c79f154e61b7b529dfc2438498916e79 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-9845 avia-img-lazy-loading-not-9845 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/dizanje.jpg\" alt='' title='dizanje'  height=\"380\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0\">\n#top .hr.hr-invisible.av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-kvhvd3jj-a51e3d78009f62e32597481c09042aa0 hr-invisible  avia-builder-el-23  el_after_av_one_half  el_before_av_one_half '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8uo9s44-e789486a7885ea3bd8978560290b0f99\">\n.flex_column.av-8uo9s44-e789486a7885ea3bd8978560290b0f99{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8uo9s44-e789486a7885ea3bd8978560290b0f99 av_one_half  avia-builder-el-24  el_after_av_hr  el_before_av_one_half  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6v6qsl-2b253bba5c043a3caa3263123d71acb0\">\n.avia-image-container.av-6v6qsl-2b253bba5c043a3caa3263123d71acb0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-6v6qsl-2b253bba5c043a3caa3263123d71acb0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-6v6qsl-2b253bba5c043a3caa3263123d71acb0 av-styling- avia-align-center  avia-builder-el-25  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-9849 avia-img-lazy-loading-not-9849 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/plank.jpg\" alt='' title='plank'  height=\"300\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801\">\n.flex_column.av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8dcusl0-1395c9fb026a8a54ec8e604d26f5e801 av_one_half  avia-builder-el-26  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-lozpsgl0-9e2defedcdc6a1d3abd75fb7f99db56c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Plank<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6tqcyc-1d480453e34c64418dc0bb72a8ca3837 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><span style=\"color: #ffffff\">.<\/span><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpsm0i-c73419872de9417dae367d916bb0f8b9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Plank je odli\u010dna vje\u017eba za ja\u010danje trupa koji je klju\u010dan za odr\u017eavanje kontrole i stabilnosti tijekom skijanja. Zapo\u010dnite tako \u0161to \u0107ete zauzeti polo\u017eaj za sklekove, ali se oslanjajte na podlaktice umjesto na ruke. Dr\u017ee\u0107i tijelo u ravnoj liniji, paze\u0107i da ne spustite kukove na pod, zadr\u017eite se u ovom polo\u017eaju 30-60 sekundi, usredoto\u010duju\u0107i se na aktivaciju mi\u0161i\u0107a trupa. Ponovite tri serije.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7y8x6b8-5be59da2335128af882174d04c8e9643\">\n.flex_column.av-7y8x6b8-5be59da2335128af882174d04c8e9643{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7y8x6b8-5be59da2335128af882174d04c8e9643 av_one_half  avia-builder-el-30  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-lozptacg-b7502e7fa1e33a11bd5b409a05bfabed '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Ruski zaokret<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6tqhwe-23ecdb2d84c1704529805c131fd6c708 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><span style=\"color: #ffffff\">.<\/span><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozptexi-7c570fd65dbcb595bec64ade72f7ca59 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ruski zaokreti aktiviraju bo\u010dne trbu\u0161ne mi\u0161i\u0107e i pobolj\u0161avaju rotacijsku stabilnost, \u0161to je korisno za dinami\u010dke pokrete tijekom skijanja. Sjednite na pod, lagano se nagnite unatrag, aktivirajte trbu\u0161ne mi\u0161i\u0107e, savijte noge i podignite ih od poda. Zakrenite torzo i dodirnite tlo rukama s desne strane. Vratite se u sredinu i ponovite s lijeve strane. Koristite lak\u0161i uteg za ve\u0107u ravnote\u017eu. Ciljajte na tri serije od 9-12 ponavljanja.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e\">\n.flex_column.av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-7k1yyyc-f4c0fb90434f3bb69e6c1a4cf498b52e av_one_half  avia-builder-el-34  el_after_av_one_half  el_before_av_one_half  flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5a5f1h-8e293d4c5a28f694eeb818894a1e0afd\">\n.avia-image-container.av-5a5f1h-8e293d4c5a28f694eeb818894a1e0afd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-5a5f1h-8e293d4c5a28f694eeb818894a1e0afd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-5a5f1h-8e293d4c5a28f694eeb818894a1e0afd av-styling- avia-align-center  avia-builder-el-35  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-9850 avia-img-lazy-loading-not-9850 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/ruski_zaokreti.jpg\" alt='' title='ruski_zaokreti'  height=\"300\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4\">\n.flex_column.av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-63vonp0-e210a532c6f14ac3d1123bf5385c3eb4 av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lp6ufcr3-1d4e76d59c6e2ec769863378ceb7f3d8\">\n.avia-image-container.av-lp6ufcr3-1d4e76d59c6e2ec769863378ceb7f3d8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lp6ufcr3-1d4e76d59c6e2ec769863378ceb7f3d8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lp6ufcr3-1d4e76d59c6e2ec769863378ceb7f3d8 av-styling- avia-align-center  avia-builder-el-37  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-9852 avia-img-lazy-loading-not-9852 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/joga_pilates.jpg\" alt='' title='joga_pilates'  height=\"370\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5x7jat-28a181a52182d1a0f6378ece96923c6a\">\n.flex_column.av-5x7jat-28a181a52182d1a0f6378ece96923c6a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-5x7jat-28a181a52182d1a0f6378ece96923c6a av_one_half  avia-builder-el-38  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lp6ugrqb-154c8a8ce9bf739b4cf277316819677d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Joga ili pilates za mobilnost i ravnote\u017eu<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-3nsq1h-2f6438644d5ea4727bc801074a44067c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><span style=\"color: #ffffff\">.<\/span><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6ui9fx-c3a7901fc6611aaf7239cb5309277d9a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Uklju\u010divanje<span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\"><strong> joge ili pilatesa<\/strong><\/a><\/span> u va\u0161u rutinu vje\u017ebanja mo\u017ee pobolj\u0161ati mobilnost, ravnote\u017eu i kontrolu mi\u0161i\u0107a \u2013 a sve \u0107e vam to koristiti tijekom skijanja. Usredoto\u010dite se na vje\u017ebe koje ciljaju trup i donji dio tijela, kao \u0161to su poza stabla, poza ratnika i stati\u010dni duboki \u010du\u010dnjevi. Ne zaboravite na vje\u017ebe istezanja, posebno usmjerene na istezanje zglobova kuka. Ciljajte na najmanje dva treninga tjedno.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc\">\n.flex_column.av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4ug0hg4-06b7de76ca863948de80413f55d7c7bc av_one_full  avia-builder-el-42  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozpvlkl-8ddf03232d94e34894cc57d5eeb19ab1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Kardiovaskularna vje\u017eba<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozpvqfn-d693d28b99ee66f7c37a4bc9b901fa48 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kako biste pobolj\u0161ali izdr\u017eljivost za du\u017ee skija\u0161ke staze, posvetite vrijeme kardiovaskularnim vje\u017ebama kao \u0161to su <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\"><strong>tr\u010danje<\/strong><\/a><\/span>, <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/biciklizam\"><strong>vo\u017enja bicikla<\/strong><\/a><\/span> ili <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/plivanje\"><strong>plivanje<\/strong><\/a><\/span>. Ciljajte na najmanje 150 minuta aerobne aktivnosti umjerenog intenziteta tjedno, kako biste pobolj\u0161ali izdr\u017eljivost i cjelokupnu kardiovaskularnu kondiciju.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-25wzsl-e9b0a15460ba24d29283bcb7273a4625\">\n.flex_column.av-25wzsl-e9b0a15460ba24d29283bcb7273a4625{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-25wzsl-e9b0a15460ba24d29283bcb7273a4625 av_one_full  avia-builder-el-45  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lp6uobtm-1a19e4a71d6bdc879b82802901144a88 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Oja\u010dajte i zglobove<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6up6uj-ec30ae10c60c5ef135cdfab961b7ffcd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Skijanje dodatno optere\u0107uje zglobove, stoga je va\u017eno usredoto\u010diti se na ja\u010danje i pobolj\u0161anje pokretljivosti zglobova, kako biste sprije\u010dili ozljede. Najoptere\u0107eniji tijekom skijanja su koljena i gle\u017enjevi, koji podnose ogroman pritisak i udarce, posebice tijekom zavoja i ko\u010denja. Kako bismo ih dodatno oja\u010dali, predstavljamo dvije vje\u017ebe koje mogu pomo\u0107i u ja\u010danju i stabilizaciji.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4e5oswk-9a11613fecc996806f904fdd47232524\">\n.flex_column.av-4e5oswk-9a11613fecc996806f904fdd47232524{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4e5oswk-9a11613fecc996806f904fdd47232524 av_one_full  avia-builder-el-48  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-lozq5es4-0cda1ea3a6ad70c5c7dcea65f72466b4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Istezanje koljena<\/span><\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozq5jf7-14c4dd35a0ddef065e1ee8ecfa436710 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Istezanje koljena je usmjereno na ja\u010danje bedrenih mi\u0161i\u0107a, koji su klju\u010dni za stabilnost koljenskog zgloba. Sjednite na stolicu ili klupu s ravnim le\u0111ima i stopalima na podu. Ispru\u017eite jednu nogu ispred sebe, dr\u017ee\u0107i koljeno ravno, a stopalo zategnuto. Zadr\u017eite nekoliko trenutaka, a zatim spustite nogu natrag. Prilikom izvo\u0111enja vje\u017ebe pazite na ravno dr\u017eanje. Ponovite tri serije od 9-12 ponavljanja na svakoj nozi. Za dodatnu otpornost mo\u017eete koristiti <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/utezi\"><strong>utege za gle\u017enjeve<\/strong> <\/a><\/span>ili <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/male-stvari\/fitnes-trake\"><strong>elasti\u010dne trake<\/strong><\/a><\/span>.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-42iuctw-277363be78d4fc608fafdf97d0f76317\">\n.flex_column.av-42iuctw-277363be78d4fc608fafdf97d0f76317{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-42iuctw-277363be78d4fc608fafdf97d0f76317 av_one_half  avia-builder-el-51  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lp6v7azk-582346834b5fa32f8f8765b3a03f1dc5\">\n.avia-image-container.av-lp6v7azk-582346834b5fa32f8f8765b3a03f1dc5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lp6v7azk-582346834b5fa32f8f8765b3a03f1dc5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lp6v7azk-582346834b5fa32f8f8765b3a03f1dc5 av-styling- avia-align-center  avia-builder-el-52  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-9854 avia-img-lazy-loading-not-9854 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/podizanje-gleznjeva.jpg\" alt='' title='podizanje gle\u017enjeva'  height=\"380\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17\">\n.flex_column.av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3fdm7pw-5f96202acd1c9c606e7a6bc4be0b3e17 av_one_half  avia-builder-el-53  el_after_av_one_half  el_before_av_one_full  flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozq61wj-70315288a783362c8aaa403bf99745f2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Podizanje gle\u017enjeva<\/span><\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6vq5qs-ab982f062fa674a1288138743d5ed59d '   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-lozq65zf-c526d0547717ff4eeb25bb6e2d7f783a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Podizanje gle\u017enjeva je jednostavna vje\u017eba koja cilja na mi\u0161i\u0107e u potkoljenicama, posebno na gluteusima, dok poma\u017ee u pobolj\u0161anju snage, stabilnosti i ravnote\u017ee u gle\u017enjevima. Stanite uspravno, stopala u \u0161irini kukova, ruke na stabilnoj povr\u0161ini kao \u0161to je zid ili stolac. Zategnite trbu\u0161ne mi\u0161i\u0107e, polako podignite pete od poda i podignite se na prednji dio stopala. Zastanite na vrhu na trenutak, zategnite mi\u0161i\u0107e, a zatim polako spustite pete natrag u po\u010detni polo\u017eaj. Postupno pove\u0107avajte intenzitet dr\u017ee\u0107i utege u rukama ili izvode\u0107i vje\u017ebu na povi\u0161enoj povr\u0161ini. Ponovite 3 serije po 6-8 ponavljanja.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-35odc9g-04b5e689974564cc7786fe1be10cab71\">\n.flex_column.av-35odc9g-04b5e689974564cc7786fe1be10cab71{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-35odc9g-04b5e689974564cc7786fe1be10cab71 av_one_full  avia-builder-el-57  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-lozq6hw5-d11b7af16f7f106210a73021afa4a962 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Osim koljena i gle\u017enjeva, u pripremama za skija\u0161ku sezonu va\u017eno je obratiti pozornost i na zglobove kuka. Kukovi imaju va\u017enu ulogu u skijanju, osiguravaju stabilnost i snagu tijekom savladavanja zavoja, te odr\u017eavaju ravnote\u017eu na neravnom terenu. Kukove mo\u017eete oja\u010dati pomo\u0107u vje\u017ebi u nastavku.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257\">\n.flex_column.av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1x7nb84-6f33133646a3a4c8be5d17622d7a9257 av_one_half  avia-builder-el-59  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-lozq7a3w-c91b14476c5d51de20d2d907c19b39c6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Most<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lp6v9m9r-3c780dd858b6eb16faaf2b713803f773 '   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-1nphhv8-d6097e62d94ff746dd18885f6fd5b62a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Most je usmjeren na ja\u010danje mi\u0161i\u0107a stra\u017enjice, koljena i kuka, koji su klju\u010dni za stabilnost i stvaranje snage tijekom skijanja. Lezite na le\u0111a, savijenih koljena i stopala na podu u \u0161irini kukova. Kako biste prona\u0161li ispravan polo\u017eaj nogu, ispru\u017eite ruke uz tijelo i pribli\u017eite noge tako da vam prsti dodiruju pete. Aktivirajte torzo i stisnite gluteuse, podi\u017eu\u0107i kukove od poda, dok tijelo ne formira ravnu liniju od koljena do ramena. Zadr\u017eite nekoliko trenutaka, a zatim spustite kukove natrag na pod. Ciljajte na tri serije od 9-12 ponavljanja.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4\">\n.flex_column.av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2jurvjo-da4e34bb8e79e409cfc043257916c4e4 av_one_half  avia-builder-el-63  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-lp6vcyrj-00e4cd50523e4100ebc774c9a6566664\">\n.avia-image-container.av-lp6vcyrj-00e4cd50523e4100ebc774c9a6566664 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lp6vcyrj-00e4cd50523e4100ebc774c9a6566664 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lp6vcyrj-00e4cd50523e4100ebc774c9a6566664 av-styling- avia-align-center  avia-builder-el-64  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-9855 avia-img-lazy-loading-not-9855 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/11\/most.jpg\" alt='' title='most'  height=\"380\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e\">\n.flex_column.av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ysbedw-fc92d5f8e5524a087ea0657c69902f0e av_one_full  avia-builder-el-65  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-lozqil30-18c8877497d774e37da7da31e66936b2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Pomicanje nogu u stranu<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqit9g-a6efcfa1261c41bd6a6a2284e6826ce5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Bo\u010dni iskorak nogom cilja na abduktore kuka, kao \u0161to je gluteus medius, koji su klju\u010dni za odr\u017eavanje ravnote\u017ee i stabilnosti na skija\u0161koj stazi. Lezite na bok s ispru\u017eenim nogama, jedno stopalo na drugom. Tako\u0111er mo\u017eete lagano saviti potkoljenicu. Polako podignite gornju nogu koliko vam je udobno, dr\u017ee\u0107i je u ravnoj liniji s tijelom. Zadr\u017eite nekoliko trenutaka i zatim otpustite. Ponovite tri serije od 9-12 ponavljanja na svakoj strani. Tako\u0111er mo\u017eete koristiti <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/utezi\"><strong>utege za gle\u017enjeve<\/strong><\/a><\/span> ili <span style=\"color: #808080\"><strong>e<span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\/oprema\/male-stvari\/fitnes-trake\">lasti\u010dne trake<\/a><\/span><\/strong><\/span> za dodatni otpor u ovoj vje\u017ebi.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqjmaj-d153d55289f577257aff8690e0e1f6ca '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Uklju\u010divanjem ovih vje\u017ebi za ja\u010danje kukova u svoju rutinu vje\u017ebanja, mo\u017eete pobolj\u0161ati stabilnost i pokretljivost kuka i smanjiti rizik od ozljede.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f\">\n.flex_column.av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ts5mqc-ab2fee224316b5da2cf61d0406a0ed4f av_one_full  avia-builder-el-69  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-lozqjtzg-28fea6c52b2e50c60e5495a518acd59f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dok \u017eeljno i\u0161\u010dekujete po\u010detak skija\u0161ke sezone, ne zaboravite na va\u017enost fizi\u010dke spremnosti, kako vam ozljede ne bi pokvarile skija\u0161ku sezonu. Uklju\u010divanje ovih vje\u017ebi u va\u0161u rutinu treninga, pobolj\u0161at \u0107e va\u0161u ukupnu izvedbu na skija\u0161koj stazi. Ne zaboravite se zagrijati prije svake vje\u017ebe i posavjetujte se s profesionalnim trenerom, ako ste novi u ovim vje\u017ebama ili imate zdravstvenih problema. U INTERSPORT trgovinama i online trgovini mo\u017eete prona\u0107i <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/fitnes-trening-joga\"><strong>svu opremu<\/strong><\/a><\/span> koja vam je potrebna\u00a0 za ja\u010danje tijela prije skijanja.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lozqjz60-347c7d44d24be1fa34713883e2176933 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Prije nego \u0161to krenete na skijali\u0161te, provjerite imate li potrebnu opremu s kojom se mo\u017eete pripremiti za skija\u0161ke izazove. Va\u017eno je odabrati odgovaraju\u0107u opremu prilago\u0111enu va\u0161em skija\u0161kom umije\u0107u i fizi\u010dkim karakteristikama. U na\u0161oj online trgovini potra\u017eite \u0161irok izbor sportske opreme: od <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/skijanje\/odjeca\"><strong>skija\u0161ke odje\u0107e<\/strong><\/a><\/span>, <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/skijanje\/oprema-i-dodaci\/kacige-za-skijanje\"><strong>kaciga<\/strong><\/a><\/span>, <span style=\"color: #808080\"><strong>p<span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/skijanje\/pancerice\">ancerica<\/a><\/span><\/strong><\/span> i <span style=\"color: #808080\"><a style=\"color: #808080\" href=\"https:\/\/www.intersport.hr\/sportovi\/skijanje\/ski-setovi\"><strong>skija<\/strong><\/a><\/span> s kojima \u0107ete u\u017eivati \u200b\u200bu spu\u0161tanju bijelim padinama.<\/p>\n<\/div><\/section><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Skija\u0161ka sezona je pred vratima, a ljubitelji skijanja ve\u0107 nestrpljivo \u010dekaju otvaranje skija\u0161kih staza. Dok \u010dekate uzbudljivu zimu punu skija\u0161kih iskustava, va\u017eno je pripremiti svoje tijelo za nove skija\u0161ke izazove.<\/p>\n","protected":false},"author":5,"featured_media":9814,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":17,"name":"Skijanje","slug":"alpsko-skijanje","term_group":0,"term_taxonomy_id":17,"taxonomy":"category","description":"Tjelesna aktivnosti iznimno je va\u017ena za o\u010duvanje\u00a0 ljudskog zdravlja.\u00a0 Bilo da se radi o individualnom ili grupnom sportu, osim izrazite motivacije koja \u0107e biti va\u0161 motor pokreta\u010d, potrebno je prije svega odabrati pravu aktivnost, onu koja \u0107e davati najbolje rezultate, a u kojoj \u0107ete istovremeno \u00a0i u\u017eivati. Pri tome\u00a0 je jako va\u017eno upoznati se s tehnikama i trendovima pojedinog sporta te veliku pa\u017enju posvetiti opremi.","parent":0,"count":78,"filter":"raw","term_order":"18","url":"https:\/\/www.intersport.hr\/blog\/category\/alpsko-skijanje\/"}],"tags":[],"class_list":["post-9813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alpsko-skijanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Skija\u0161ka sezona - donosimo 10 vje\u017ebi za pripremu - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Skija\u0161ka sezona je pred vratima, a ljubitelji skijanja ve\u0107 nestrpljivo \u010dekaju otvaranje skija\u0161kih staza. 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