SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
stdClass Object ( [id] => 1023497 [title] => Cijeli dan sjedite? Treneri upozoravaju na pojavu koja se zove ‘sindrom mrtve stražnjice‘, u pauzi od posla napravite ovih par kratkih vježbi [alias] => cijeli-dan-sjedite-treneri-upozoravaju-na-pojavu-koja-se-zove-sindrom-mrtve-straznjice-u-pauzi-od-posla-napravite-ovih-par-kratkih-vjezbi [catid] => 264 [published] => 1 [introtext] => [fulltext] =>

Dugi radni sati za računalom djelovat će kad tad na neki apsekt zdravlja. Bila to leđobolja, sindrom suhog oka ili pulsirajuća glavobolja, ne možemo reći da sjedalački način života ne ostavlja posljedice. Pa i ozbiljnije od spomenutih.

No ona koju najprije možemo primijetiti zacijelo su "uspavani" mišići. Bolni i izmučeni, a od sjedenja. A jedna mišićna skupina tijekom ove aktivnosti naročito pati.

Postoji nešto što se zove "glutealna amnezija" ili "sindrom mrtve stražnjice". Događa se nakon dugotrajnog sjedenja, a stanje karakterizira upala srednjeg glutealnog mišića koji naprosto prestaje normalno funkcionirati. Upravo zato brojni treneri savjetuju smjenu od 8 sati prekinuti kraćim, 15-minutnim treningom.

Osobna trenerica Annie Mugrew za Popsugar je podijelila 5 najboljih vježbi koje pomažu u aktivaciji uspavanih mišića. Ukoliko primjećujete da sjedite veliku većinu dana, a još uvijek radite od kuće, pokušajte 8-satnu smjenu "razbiti" kratkim treningom koji će trajati između 10 i 15 minuta.

Stanje "glutealne amnezije" karakterizira i ukočenost kukova, kao i bolno područje zdjelice. Napravite na početku kratko dvominutno istezanje, pa prijeđite redom na sljedeće vježbe.

1. Deadlift s jednom nogom u zraku

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2. "Most" (raširenih nogu)

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3. "Most" s jednom nogom u zraku

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4. Deadlift s bučicama

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5. "Škare"

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Dugi radni sati za računalom djelovat će kad tad na neki apsekt zdravlja. Bila to leđobolja, sindrom suhog oka ili pulsirajuća glavobolja, ne možemo reći da sjedalački način života ne ostavlja posljedice. Pa i ozbiljnije od spomenutih.

No ona koju najprije možemo primijetiti zacijelo su "uspavani" mišići. Bolni i izmučeni, a od sjedenja. A jedna mišićna skupina tijekom ove aktivnosti naročito pati.

Postoji nešto što se zove "glutealna amnezija" ili "sindrom mrtve stražnjice". Događa se nakon dugotrajnog sjedenja, a stanje karakterizira upala srednjeg glutealnog mišića koji naprosto prestaje normalno funkcionirati. Upravo zato brojni treneri savjetuju smjenu od 8 sati prekinuti kraćim, 15-minutnim treningom.

Osobna trenerica Annie Mugrew za Popsugar je podijelila 5 najboljih vježbi koje pomažu u aktivaciji uspavanih mišića. Ukoliko primjećujete da sjedite veliku većinu dana, a još uvijek radite od kuće, pokušajte 8-satnu smjenu "razbiti" kratkim treningom koji će trajati između 10 i 15 minuta.

Stanje "glutealne amnezije" karakterizira i ukočenost kukova, kao i bolno područje zdjelice. Napravite na početku kratko dvominutno istezanje, pa prijeđite redom na sljedeće vježbe.

1. Deadlift s jednom nogom u zraku

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2. "Most" (raširenih nogu)

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Shutterstock
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3. "Most" s jednom nogom u zraku

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Shutterstock
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4. Deadlift s bučicama

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Shutterstock
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5. "Škare"

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Shutterstock Shutterstock Shutterstock Shutterstock Shutterstock Shutterstock
[OCMUserDisplay] => [OCMCommentsCounter] => [OCMCommentsBlock] => ) [jcfields] => Array ( ) [image] => [imageWidth] => 600 [comments] => Array ( ) [absoluteURL] => https://slobodnadalmacija.hr/mozaik/zivot/cijeli-dan-sjedite-treneri-upozoravaju-na-pojavu-koja-se-zove-sindrom-mrtve-straznjice-u-pauzi-od-posla-napravite-ovih-par-kratkih-vjezbi-1023497 [emailLink] => /component/mailto/?tmpl=component&template=site&link=3c74bf35a23bdaf6aa1f09bf9834c6ad4777f812 [twitterURL] => http://twitter.com/intent/tweet?text=Cijeli+dan+sjedite%3F+Treneri+upozoravaju+na+pojavu+koja+se+zove+%E2%80%98sindrom+mrtve+stra%C5%BEnjice%E2%80%98%2C+u+pauzi+od+posla+napravite+ovih+par+kratkih+vje%C5%BEbi&url=https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzivot%2Fcijeli-dan-sjedite-treneri-upozoravaju-na-pojavu-koja-se-zove-sindrom-mrtve-straznjice-u-pauzi-od-posla-napravite-ovih-par-kratkih-vjezbi-1023497 [socialLink] => https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzivot%2Fcijeli-dan-sjedite-treneri-upozoravaju-na-pojavu-koja-se-zove-sindrom-mrtve-straznjice-u-pauzi-od-posla-napravite-ovih-par-kratkih-vjezbi-1023497 )
Array ( [1] => stdClass Object ( [id] => 2 [name] => Superscript Title [value] => Teško se pokrenuti [type] => textarea [group] => 9 [published] => 1 [ordering] => 2 [alias] => SuperscriptTitle ) [2] => stdClass Object ( [id] => 61 [name] => Contains Infographic [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 4 [alias] => contains_infographic ) [3] => stdClass Object ( [id] => 62 [name] => Without ads [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 5 [alias] => Withoutads ) [4] => stdClass Object ( [id] => 63 [name] => Photo gallery [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 6 [alias] => Photo_gallery ) [5] => stdClass Object ( [id] => 64 [name] => Promo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 7 [alias] => promo ) [7] => stdClass Object ( [id] => 67 [name] => Contains video [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 9 [alias] => contains_video ) [8] => stdClass Object ( [id] => 68 [name] => Premium content [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 10 [alias] => premium_content ) [9] => stdClass Object ( [id] => 69 [name] => Exclude comments [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 11 [alias] => exclude_comments ) [10] => stdClass Object ( [id] => 70 [name] => Open link in new window [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 12 [alias] => open_link_in_new_window ) [11] => stdClass Object ( [id] => 71 [name] => Horizontal crop of the main photo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 13 [alias] => horizontal_crop_of_the_main_photo ) [12] => stdClass Object ( [id] => 73 [name] => No-index [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 15 [alias] => no_index ) [13] => stdClass Object ( [id] => 74 [name] => No-cache [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [14] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [15] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [16] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) )
StoryEditorOCM
ŽivotTeško se pokrenuti

Cijeli dan sjedite? Treneri upozoravaju na pojavu koja se zove ‘sindrom mrtve stražnjice‘, u pauzi od posla napravite ovih par kratkih vježbi

Piše PSD
28. svibnja 2020. - 13:29
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Dugi radni sati za računalom djelovat će kad tad na neki apsekt zdravlja. Bila to leđobolja, sindrom suhog oka ili pulsirajuća glavobolja, ne možemo reći da sjedalački način života ne ostavlja posljedice. Pa i ozbiljnije od spomenutih.

No ona koju najprije možemo primijetiti zacijelo su "uspavani" mišići. Bolni i izmučeni, a od sjedenja. A jedna mišićna skupina tijekom ove aktivnosti naročito pati.

Postoji nešto što se zove "glutealna amnezija" ili "sindrom mrtve stražnjice". Događa se nakon dugotrajnog sjedenja, a stanje karakterizira upala srednjeg glutealnog mišića koji naprosto prestaje normalno funkcionirati. Upravo zato brojni treneri savjetuju smjenu od 8 sati prekinuti kraćim, 15-minutnim treningom.

Osobna trenerica Annie Mugrew za Popsugar je podijelila 5 na...

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19. svibanj 2024 15:19