{"id":381,"date":"2022-03-18T13:02:04","date_gmt":"2022-03-18T13:02:04","guid":{"rendered":"https:\/\/valeriafitness.com\/?p=381"},"modified":"2022-03-18T15:09:45","modified_gmt":"2022-03-18T15:09:45","slug":"zasto-je-vazno-jacati-misice-straznjice","status":"publish","type":"post","link":"https:\/\/valeriafitness.com\/index.php\/2022\/03\/18\/zasto-je-vazno-jacati-misice-straznjice\/","title":{"rendered":"Za\u0161to je va\u017eno ja\u010dati mi\u0161i\u0107e stra\u017enjice?"},"content":{"rendered":"<p>O \u010demu \u0107e \u017eensko nego o gluteusu. \u0160alu na stranu. \u0160to je gluteus? <strong>Gluteus<\/strong> je mi\u0161i\u0107 stra\u017enjice. Gluteus je najve\u0107i mi\u0161i\u0107 u na\u0161em tijelu. \u010cine ga gluteus <strong>maximus<\/strong>, gluteus <strong>minimus<\/strong> i gluteus <strong>medius<\/strong>. Gluteus ima zna\u010dajnu ulogu kod odr\u017eavanja pravilnog dr\u017eanja i stabilnosti tijela. Jedan od naj\u010de\u0161\u0107ih dana\u0161njih problema je disbalans glutealne regije. Do lo\u0161eg dr\u017eanja mo\u017ee do\u0107i ako je samo jedan gluteus slabiji. Ona ispup\u010dena tzv. <em>\u201eInstagram guza\u201c<\/em> \u010desto je posljedica lumbalne hiperlordoze (zdjelica nagnuta prema naprijed). Lumbalnu hiperlordozu uzrokuje dana\u0161nji sjedila\u010dki na\u010din \u017eivota, ali i \u010desto krivo treniranje s ciljem pove\u0107anja same regije \u0161to je izra\u017eeno kod \u017eena. Ako su gluteusi i trbu\u0161ni mi\u0161i\u0107i dovoljno jaki stra\u017enjica je uvu\u010denija i samim time je bolja postura.<\/p>\n<p><img loading=\"lazy\" class=\"wp-image-382 alignleft\" src=\"https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/Screenshot_20220303-184828_Drive-996x1024.jpg\" alt=\"\" width=\"331\" height=\"340\" srcset=\"https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/Screenshot_20220303-184828_Drive-996x1024.jpg 996w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/Screenshot_20220303-184828_Drive-292x300.jpg 292w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/Screenshot_20220303-184828_Drive-768x789.jpg 768w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/Screenshot_20220303-184828_Drive.jpg 1080w\" sizes=\"(max-width: 331px) 100vw, 331px\" \/><\/p>\n<p>Za\u0161to dolazi do slabljena gluteusa? Neaktivnost je jedan od najva\u017enijih razloga zbog\u00a0 \u010dega je ovaj mi\u0161i\u0107 slab. Rade\u0107i svakodnevne aktivnosti drugi mi\u0161i\u0107i su puno uklju\u010deniji od samog gluteusa. Tako da se on ne\u0107e oja\u010dati druga\u010dije osim direktnim radom na njemu. Jo\u0161 jedan od razloga je sjedenje. Dana\u0161nji na\u010din \u017eivota nas tjera na dugo sjedenje \u0161to dovodi do slabe prokrvljenosti gluteusa i skra\u0107ivanja fleksora kuka (pregiba\u010di kuka). Ako ste u mogu\u0107nosti pro\u0161etajte barem svakih pola sata. Bolje je i to nego dugo sjedenje.<\/p>\n<p>Jo\u0161 jedan razlog slabog gluteusa koji ne smijem izostaviti je jedna dominantnija strana tijela kod koje jedan mi\u0161i\u0107 uvijek vi\u0161e radi te tako dolazi do nepravilnosti u ja\u010dini mi\u0161i\u0107a. Ve\u0107u dominaciju jedne strane mi\u0161i\u0107a primijetit \u0107ete po tome \u0161to upala nakon treninga bude ja\u010da na toj strani. Kako bi smanjili tu razliku potrebno je u trening uklju\u010diti unilateralne vje\u017ebe. Spomenuti disbalans je sasvim ne\u0161to normalno i svi ga imamo, ali problem mo\u017ee biti u kompenzacijskim mehanizmima \u0161to dovodi do razli\u010ditih ozljeda.<\/p>\n<p>Slaba glutealna regija mo\u017ee dovesti i do problema s koljenima i le\u0111ima zbog same kompenzacije mi\u0161i\u0107a \u010dime se stvara ve\u0107i pritisak na odre\u0111eni mi\u0161i\u0107. Upravo zbog toga <strong>tijelo treba gledati kao cjelinu,<\/strong> svakom dijelu tijela dati va\u017enost i <strong>trenirati ga na pravilan na\u010din.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-383 aligncenter\" src=\"https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-941x1024.jpg\" alt=\"\" width=\"333\" height=\"362\" srcset=\"https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-941x1024.jpg 941w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-276x300.jpg 276w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-768x836.jpg 768w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-1411x1536.jpg 1411w, https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-1882x2048.jpg 1882w\" sizes=\"(max-width: 333px) 100vw, 333px\" \/><\/p>\n<p>Vje\u017ebe koje \u0107e oja\u010dati va\u0161 gluteus su hip thrust, glute bridge, varijacije iskoraka, rumunjsko mrtvo dizanje, jednono\u017eno mrtvo dizanje, jednono\u017eni glute bridge, varijacije kickova, bugarski \u010du\u010danj.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O \u010demu \u0107e \u017eensko nego o gluteusu. \u0160alu na stranu. \u0160to je gluteus? Gluteus je mi\u0161i\u0107 stra\u017enjice. Gluteus je najve\u0107i mi\u0161i\u0107 u na\u0161em tijelu. \u010cine ga gluteus maximus, gluteus minimus i gluteus medius. Gluteus ima zna\u010dajnu ulogu kod odr\u017eavanja pravilnog dr\u017eanja i stabilnosti tijela. Jedan od naj\u010de\u0161\u0107ih dana\u0161njih problema je disbalans glutealne regije. Do lo\u0161eg [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":383,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14,13,17],"tags":[],"jetpack_featured_media_url":"https:\/\/valeriafitness.com\/wp-content\/uploads\/2022\/03\/IMG-4869-scaled.jpg","_links":{"self":[{"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/posts\/381"}],"collection":[{"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=381"}],"version-history":[{"count":3,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/posts\/381\/revisions"}],"predecessor-version":[{"id":386,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/posts\/381\/revisions\/386"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/media\/383"}],"wp:attachment":[{"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/categories?post=381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/valeriafitness.com\/index.php\/wp-json\/wp\/v2\/tags?post=381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}