{"id":2855,"date":"2020-08-10T12:22:02","date_gmt":"2020-08-10T10:22:02","guid":{"rendered":"https:\/\/svecebitiuredu.triglav.rs\/?p=2855"},"modified":"2025-07-21T09:32:48","modified_gmt":"2025-07-21T07:32:48","slug":"priprema-za-planinarenje","status":"publish","type":"post","link":"https:\/\/svecebitiuredu.triglav.hr\/vsebovredu_hr\/priprema-za-planinarenje\/","title":{"rendered":"Priprema za planinarenje"},"content":{"rendered":"\n

Nemate dovoljno kondicije za \u0161etnju planinama. Potrebna vam je ravnote\u017ea i stabilnost.<\/strong> Kakva bi trebala biti fizi\u010dka sprema za <\/strong>planinarenje? Pro\u010ditajte.<\/strong><\/h2>\n\n\n\n

Od prolje\u0107a do jeseni, mnogi ljudi odlaze na izlete u prirodu. Neki vole vi\u0161esatne \u0161etnje, dok drugi preferiraju aktivan odmor s usponima u planini.<\/strong><\/p>\n\n\n\n

Kako planinari trebaju planirati svoje aktivnosti koje \u0107e biti prilago\u0111ene njihovom nivou kondicije?<\/strong><\/p>\n\n\n\n

\u0160etanje po planinama izvrsna je rekreacija na svje\u017eem zraku koja ima blagotvoran u\u010dinak na na\u0161e tijelo, op\u0107e dobro i zdravlje. Kada odlazite u brda i planine, va\u017eno je odabrati staze koje odgovaraju va\u0161oj psihofizi\u010dkoj spremnosti.<\/p>\n\n\n\n

Ako ste sezonski posjetitelji planina i zimi ne idete redovito u planine, tada prvo posjetite ni\u017ee, bla\u017ee vrhove. Postavljanjem ciljeva na tim vrhovima, postupno \u0107ete ste\u0107i kondiciju, iskustvo te pobolj\u0161ati psihofizi\u010dku pripremu.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Va\u017eno je da svako planinarenje ili du\u017ea pje\u0161a\u010dka tura po\u010dne planom koji \u0107ete napraviti kod ku\u0107e. Dakle, istra\u017eite kartu, provjerite te\u017einu staze, predvidite ostale okolnosti, poput vremena uspona i spu\u0161tanja.<\/p>\n\n\n\n

Morate biti svjesni da va\u0161 krajnji cilj nije vrh, ve\u0107 sigurno spu\u0161tanje u dolinu i povratak ku\u0107i. Na vrhu treba ostati najmanje 50% energije kojom \u0107ete se vratiti natrag.<\/p>\n\n\n\n

Potrebno je da budete ugodno umorni, nikako iscrpljeni, jer bi u suprotnom povratak mogao biti rizi\u010dan. Umor mo\u017ee dovesti do nepa\u017eljivog hodanja, klizanja i uslijed toga izazvati pad ili ozljedu. Trebate odvojiti dovoljno vremena za sigurno spu\u0161tanje, otprilike koliko i za uspon. Tijekom spu\u0161tanja tako\u0111er treba planirati i odmor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Mogu li planinari testirati svoju spremnost prije odlaska na planinu ili na drugi na\u010din provjeriti jesu li zaista pravilno pripremljeni za avanturu?<\/h3>\n\n\n\n

Pje\u0161a\u010denje po planinama dugotrajna je aktivnost koja mo\u017ee trajati nekoliko sati, pa je najprikladnija brzina hodanja ona pri kojoj jo\u0161 uvijek mo\u017eete razgovarati bez napora.<\/p>\n\n\n\n

Ako \u017eelite provjeriti svoju spremnost, najbolje je da napravite kra\u0107e uspone prije zahtjevnijih avantura ili uspona, prvo do pola, a kasnije i do tri \u010detvrtine tra\u017eene vremenske i visinske razlike izabranog cilja.<\/p>\n\n\n\n

Ako tijekom uspona na odabranu destinaciju ustanovite da ste previ\u0161e umorni, okrenite se i spustite u dolinu. To je jedino pametno planinarenje. Planina \u0107e nas uvijek \u010dekati. Pretjerivanje predstavlja rizik.<\/p>\n\n\n\n

Na planinarenje povedite i svoje pse ako ih imate, jer \u0107e i njima zna\u010diti boravak u prirodi.<\/p>\n\n\n\n

Je li dobro da se planinari pripreme za odlazak na planinu prije planiranog izleta ili obilaska planina?<\/strong><\/h3>\n\n\n\n

Ljudi su \u010desto uvjereni da im je za pje\u0161a\u010denje po planinama potrebna samo aerobna kondicija ili fitness. To samo po sebi nije dovoljno. Hodanje po planinama, osobito nizbrdo, ima specifi\u010dne zahtjeve jer je potrebna dobra snaga mi\u0161i\u0107a i kontrola pokreta, kao i stabilnost zglobova. Stoga bi se trebali pripremiti za to. Bilo bi smisleno u svakom trenutku odr\u017eavati odgovaraju\u0107i nivo op\u0107e aerobne kondicije, bilo \u0161etnjom po planini tijekom cijele godine ili nekim drugim oblikom vje\u017ebanja.<\/p>\n\n\n\n

Posebno smo naglasili silazak s planine. Koje probleme mo\u017eemo imati ako nismo dovoljno pripremljeni za to?<\/h3>\n\n\n\n

Problemi ili izazovi koji nastaju tijekom spu\u0161tanja mogu se promatrati iz dvije perspektive. Prva je mogu\u0107nost ozljede, kada umor i nepa\u017eljivo hodanje mogu dovesti do klizanja, pada i ozljede.<\/p>\n\n\n\n

Drugi aspekt je dugoro\u010dan, kada previ\u0161e optere\u0107ujete zglobove i ligamente zbog lo\u0161e pripremljenosti. U tom slu\u010daju dolazi do upale i preoptere\u0107enja, odnosno kroni\u010dnih ozljeda.<\/p>\n\n\n\n

Za vrijeme spu\u0161tanja niz planinu zglobovi se optere\u0107uju na svakom koraku. Sve dok se kre\u0107ete u skladu s va\u0161om spremno\u0161\u0107u, motori\u010dka kontrola \u0107e biti dobra: pokret \u0107e biti kvalitetan, zglobovi \u0107e biti stabilni, mi\u0161i\u0107i \u0107e osigurati dovoljnu apsorpciju i raspodjelu sila. Me\u0111utim, pove\u0107an umor i lo\u0161a priprema za planinarenje izravno \u0107e opteretiti zglobove i ligamente, \u0161to dovodi do dugoro\u010dnih problema.<\/p>\n\n\n\n

\u0160to u\u010diniti kako biste bili spremni za planinarenje?<\/strong><\/strong><\/h3>\n\n\n\n

Najbolji savjet je redovita vje\u017eba i fokus tijekom vje\u017ebanja na one vje\u017ebe koje utje\u010du na stabilizaciju i ja\u010danje zglobova i ligamenata, a koje mo\u017eete tra\u017eiti od va\u0161eg trenera da vam poka\u017ee i prati napredak i rad. Kod tih vje\u017ebi nu\u017ean je nadzor zbog pravilnog izvo\u0111enja vje\u017ebi \u010dija i najmanja varijacija ne obavlja posao zbog kojeg ste se odlu\u010dili za te vje\u017ebe.<\/p>\n\n\n\n

Lako je ovladati usponom i spustom nakon \u0161to ovladate svojom kondicijom i pripremom.<\/p>\n\n\n\n

U\u017eivajte u planinama!<\/p>\n\n\n\n

Autor: Maja Ran\u010di\u0107
Fotografije: Maja Ra\u010di\u0107<\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

Nemate dovoljno kondicije za \u0161etnju planinama. Potrebna vam je ravnote\u017ea i stabilnost. Kakva bi trebala biti fizi\u010dka sprema za planinarenje? Pro\u010ditajte. Od prolje\u0107a do jeseni, mnogi ljudi odlaze na izlete u prirodu. Neki vole vi\u0161esatne \u0161etnje, dok drugi preferiraju aktivan odmor s usponima u planini. Kako planinari trebaju planirati svoje aktivnosti koje \u0107e biti prilago\u0111ene […]<\/p>\n","protected":false},"author":13,"featured_media":2856,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[49],"tags":[124,164,53],"acf":[],"yoast_head":"\r\nPriprema za planinarenje<\/title>\r\n<meta name=\"description\" content=\"Priprema za planinarenje Zdravlje Jeste li spremni za planinarenje? 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