{"id":11052,"date":"2023-11-02T08:39:57","date_gmt":"2023-11-02T07:39:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2023\/10\/to-je-tvoj-maraton-nasveti-za-regeneracijo\/"},"modified":"2023-11-02T10:18:45","modified_gmt":"2023-11-02T09:18:45","slug":"ledena-kopel","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2023\/11\/ledena-kopel\/","title":{"rendered":"Ledena kopel \u2013 kraljica za regeneracijo mi\u0161ic po vadbi"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 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-lf7ziuh8-d389374c051c080f88da5f3c13be839f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Za \u0161portnike, ki i\u0161\u010dejo optimalno orodje za okrevanje, ki bi hkrati pomirilo utrujene mi\u0161ice in pomagalo do bolj\u0161ih rezultatov, postaja ledena kopel spet vse bolj priljubljena. Z izvorom, ki sega v daljne civilizacije, so ledeni kopeli postale priljubljene pri \u0161portnikih, \u0161e posebej pri teka\u010dih zaradi njihovega potenciala za pospe\u0161evanje okrevanja in izbolj\u0161evanje splo\u0161nega po\u010dutja. Ledene kopeli kot na\u010din okrevanja pridobivajo vse ve\u010d privr\u017eencev \u2013 od Christiana Ronalda, ki je znan po svojih \u00bbu\u017eitkih\u00ab v ledenih kopelih, do drugih profesionalnih in rekreativnih ambicioznih \u0161portnikov.<\/p>\n<\/div><\/section><\/div><div class='flex_column_table av-19k0uuy-262dce77b66675ab645ff44679d09fad sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-19k0uuy-262dce77b66675ab645ff44679d09fad av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-14nyzui-353263b132c561d08211984e3b245030 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Izvor ledenih kopeli<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-13k2ybe-f41a84a3fbffaefa7725e75063823aa3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Uporaba potopitve v hladno vodo kot terapevtske prakse sega v pretekla obdobja civilizacij. Tako Grki kot Rimljani so koristili kopeli v hladni vodi za razli\u010dne zdravstvene namene. Te kulture so prepoznale u\u010dinke hladne vode, oziroma koristi, ki jih prina\u0161a ledena kopel \u2013 zo\u017eenje krvnih \u017eil in zmanj\u0161anje vnetij. Vendar pa se je koncept ledenih kopeli, kot jih poznamo danes, razvil z na\u0161im razumevanjem fiziologije in znanosti o okrevanju.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8w6mnju-d85976c94f6b44ee5567bcbd8c535d05\">\n#top .hr.hr-invisible.av-8w6mnju-d85976c94f6b44ee5567bcbd8c535d05{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-8w6mnju-d85976c94f6b44ee5567bcbd8c535d05 hr-invisible  avia-builder-el-5  el_after_av_textblock  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-1ca22399d877b927d873af939ca1b3bf sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-av_one_full-1ca22399d877b927d873af939ca1b3bf av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-logy7r1w-1a371c323cb5fea2c488c7ed8beca34d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Prednosti ledenih kopeli<\/h2>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff\">\n#top .hr.hr-invisible.av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff hr-invisible  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-logy941e-f6a68f71bd1b7ff266aa3c579b9607f6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #000000\"><strong>1. Zmanj\u0161anje vnetja in izbolj\u0161ano okrevanje mi\u0161ic<\/strong><\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Hladne kopeli bla\u017eijo vnetja in otekanje z o\u017eenjem krvnih \u017eil, kar lahko pomaga pri ubla\u017eitvi bole\u010din, povezanih z po\u0161kodbami mi\u0161ic, in k hitrej\u0161emu okrevanju. Ledene kopeli lahko pospe\u0161ijo odplakovanje odpadnih snovi in strupov iz mi\u0161ic, olaj\u0161ujejo proces okrevanja in zmanj\u0161ujejo utrujenost mi\u0161ic.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff\">\n#top .hr.hr-invisible.av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff hr-invisible  avia-builder-el-11  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-logyahw4-a1b81e706078473152b92002f7c6fcf9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>2. Bla\u017eitev bole\u010din in izbolj\u0161ana cirkulacija<\/strong><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-logy9gj9-765184a3d12e4736ce99200bf86533fc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Otopelost zaradi hladne vode lahko zagotovi za\u010dasno olaj\u0161anje bole\u010din, kar \u0161portnikom pomaga, da se la\u017eje spoprimejo z nelagodjem po naporni vadbi. Alternacija tople in hladne vode (kontrastna kopel) lahko spodbudi izbolj\u0161ano cirkulacijo, kar lahko pomaga pri oskrbi mi\u0161ic s hranili in kisikom.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff\">\n#top .hr.hr-invisible.av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff hr-invisible  avia-builder-el-14  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-logyabuz-3c33666c3d4e9696bc8bc54f02b3aff8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>3. Pove\u010danje vzdr\u017eljivosti<\/strong><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-av_textblock-e878f05c31dff72941bf1e49a00d9ff5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ledene kopeli lahko \u0161portnikom pomagajo izbolj\u0161ati vzdr\u017eljivost. Uravnavanje telesne temperature lahko pomaga pri krepitvi sr\u010dne mi\u0161ice, pove\u010danju kapacitete plju\u010d in bolj\u0161i vzdr\u017eljivosti med fizi\u010dnimi aktivnostmi.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff\">\n#top .hr.hr-invisible.av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-av_hr-5f9127d70bf6ae85cf75cf59fbd5e7ff hr-invisible  avia-builder-el-17  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-logy82vu-2aa3f41800c5680ba736a6585758d55b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>4. Psiholo\u0161ke koristi<\/strong><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-logy88f6-9e202252123de895144bc1cfe8665da9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ledene kopeli lahko zagotavljajo ob\u010dutek miru in sprostitve, kar pomaga pri zmanj\u0161evanju stresa in izbolj\u0161anju du\u0161evnega zdravja.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b\">\n#top .hr.hr-invisible.av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-ov5fx6-d8776230e8eff07bd56e5474b1d05e9b hr-invisible  avia-builder-el-20  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-t7uqca-a3a33267bb34fd0d3c3697323b403d57 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-t7uqca-a3a33267bb34fd0d3c3697323b403d57 av_one_full  avia-builder-el-21  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-liu9j76b-de90cd12498806a7ea1f7238864ebde3\">\n.avia-image-container.av-liu9j76b-de90cd12498806a7ea1f7238864ebde3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-liu9j76b-de90cd12498806a7ea1f7238864ebde3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-liu9j76b-de90cd12498806a7ea1f7238864ebde3 av-styling- av-img-linked 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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='Ledena kopel'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11057 avia-img-lazy-loading-not-11057 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8.jpg\" alt='' title='Ledena kopel'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-8-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf\">\n#top .hr.hr-invisible.av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-8igpg3e-764b5a164cd012a7e3bdf1f65132e8bf hr-invisible  avia-builder-el-23  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-7w00d3u-135315583f35446aa4420a187ded9773 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-7w00d3u-135315583f35446aa4420a187ded9773 av_one_full  avia-builder-el-24  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-7t3vnei-6fd42b6d928a79eaca70b6298a3fe255 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Nara\u0161\u010dajo\u010da priljubljenost med teka\u010di<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-peoh4q-d9097d177532b5eb19f4517f887e165a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Razvoj ledene kopeli od starih praks pa vse do uporabe kot moderne tehnike okrevanja, se lahko pripi\u0161e napredku v \u0161portni znanosti in nara\u0161\u010dajo\u010demu zanimanju za optimizacijo atletskih rezultatov. V zadnjih desetletjih so profesionalni \u0161portniki, vklju\u010dno s teka\u010di, sprejeli ledene kopeli kot klju\u010dni del rutin okrevanja.<\/p>\n<p>Praksa je pritegnila veliko pozornosti v 70. in 80. letih prej\u0161njega stoletja z izvajanjem raziskav v \u0161portni znanosti, kar je pripeljalo do razvoja &#8220;potopitve v hladno vodo&#8221; kot sistemati\u010dne strategije okrevanja. Teka\u010di se \u0161e posebej nagibajo k ledenim kopelim zaradi intenzivnih fizi\u010dnih zahtev, ki terja jih tek. Tek na dolge proge namre\u010d povzro\u010da mikro po\u0161kodbe mi\u0161ic in sklepov, kar povzro\u010di vnetja in bole\u010dine. Verjame se, da ledene kopeli pomagajo pri bla\u017eenju teh stranskih u\u010dinkov z o\u017eenjem krvnih \u017eil in zmanj\u0161anjem presnovne aktivnosti ter omejevanjem vnetja. Ob\u010dutek hlajenja zagotovi tudi takoj\u0161nje olaj\u0161anje, sprosti preobremenjene mi\u0161ice in tako \u0161portnikom zagotavlja viden ob\u010dutek okrevanja.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6hi19fe-15eccb30e45c1be2d1747891b7b79dc8\">\n#top .hr.hr-invisible.av-6hi19fe-15eccb30e45c1be2d1747891b7b79dc8{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-6hi19fe-15eccb30e45c1be2d1747891b7b79dc8 hr-invisible  avia-builder-el-27  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-4xevsfu-03eee45829b35edb88bb03a28cec35fd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kdaj in kako uporabljati ledene kopeli<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-4j6zaii-6e1beedb414981dd9e0af6c760a5bef0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u010ceprav bi lahko uporabljali tudi posamezne vre\u010dke ledu, potopitev v hladno vodo obi\u010dajno povzro\u010di ve\u010dje in trajnej\u0161e spremembe v globokih tkivih in deluje kot u\u010dinkovitej\u0161e sredstvo za hkratno hlajenje ve\u010djih skupin mi\u0161ic. Na sre\u010do je hladna kopel zelo lahko dosegljiva. Da bi izkoristili prednosti hladne kopeli, potrebujete le vodo temperature med 10 in 13 stopinjami Celzija \u2013 prav tako ni treba, da je voda nujno polna ledu, pomembno je le, da je primerno hladna. Strokovnjaki predlagajo namakanje od 10 do najve\u010d 15 minut, saj lahko hlad mo\u010dno po\u0161koduje va\u0161o ko\u017eo. Morda boste opazili, da so noge po kopeli postale nekoliko otrdele, a ne skrbite, to je popolnoma normalno.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1i8ruyy-e8555822573160612faa6969831bfe44\">\n#top .hr.hr-invisible.av-1i8ruyy-e8555822573160612faa6969831bfe44{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-1i8ruyy-e8555822573160612faa6969831bfe44 hr-invisible  avia-builder-el-30  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-4g2gcne-7bcde6dc61a6065806180a129bc1ea97 av_one_full  avia-builder-el-31  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-410d6cq-343c71a5e352c0b6ad48de255a99f372\">\n.avia-image-container.av-410d6cq-343c71a5e352c0b6ad48de255a99f372 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-410d6cq-343c71a5e352c0b6ad48de255a99f372 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-410d6cq-343c71a5e352c0b6ad48de255a99f372 av-styling- av-img-linked avia-align-center  avia-builder-el-32  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\"><a href=\"https:\/\/www.intersport.si\/bolle-avio-mips-kolesarska-celada-768525\" class='avia_image '  aria-label='Ledena kopel'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11061 avia-img-lazy-loading-not-11061 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9.jpg\" alt='' title='Ledena kopel'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2023\/10\/Izdelek-brez-naslova-9-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1\">\n#top .hr.hr-invisible.av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-3wvejbu-82b72b8b44e4f95a0433f28670dae8e1 hr-invisible  avia-builder-el-33  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-3jmxbwa-23785697c4a33f3459904f380cf2c6aa sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-3jmxbwa-23785697c4a33f3459904f380cf2c6aa av_one_full  avia-builder-el-34  el_after_av_hr  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p><section  class='av_textblock_section av-lnvtc26o-d0c70509cd2d2bc17c4f1502766705f3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kopanje v ledenih kopelih se priporo\u010da predvsem v dneh z vadbami ve\u010dje intenzitete, kot so tempo tek, tek na dolge proge ali intervalni trening. Za najve\u010djo korist hladno kopel zdru\u017eite z drugimi metodami okrevanja, kot so pravilna hidracija, zdrava prehrana in raztezanje. \u010ce \u017eelite izku\u0161njo ledenih kopeli nekoliko omiliti (vsaj na za\u010detku), napolnite kad z dvema do tremi vre\u010dkami drobljenega ledu, nato dodajte hladno vodo do vi\u0161ine pasu v sede\u010dem polo\u017eaju in tako poskrbite le za hlajenje nog.<\/p>\n<p>Po ledeni kopeli previdno stopite ven, se do suhega obri\u0161ite z brisa\u010do in oblecite topla obla\u010dila. Upo\u0161tevajte, da bodo stopala lahko sprva nekoliko utrujena, zato se morate premikati previdno in premi\u0161ljeno, da ne boste padli. \u010ce vam je zelo hladno popijte topli napitek, razmislite lahko tudi o hitri prhi s toplo vodo, a bodite previdni pri nastavljanju temperature vode za prhanje, saj va\u0161a ko\u017ea morda ne bo mogla pravilno zaznati, kako vro\u010da je voda.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2x99k3e-b0739ed0d43e909bc680b0827b0dc6e2\">\n#top .hr.hr-invisible.av-2x99k3e-b0739ed0d43e909bc680b0827b0dc6e2{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-2x99k3e-b0739ed0d43e909bc680b0827b0dc6e2 hr-invisible  avia-builder-el-36  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-logycyox-db0be004e488c01ab4e7ab934fe5e915 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kot pri kateri koli novi metodi okrevanja se pred za\u010detkom prakse ledene kopeli pogovorite s svojim zdravnikom in zagotovite, da je to varno za va\u0161e telo in zdravje. Prav tako ima ledena kopel le vlogo v celoviti strategiji okrevanja, ki vklju\u010duje zdravo prehrano, dovolj spanca in pravilno raztezanje.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Za \u0161portnike, ki i\u0161\u010dejo optimalno orodje za okrevanje, ki bi hkrati pomirilo utrujene mi\u0161ice in pomagalo do bolj\u0161ih rezultatov, postaja praksa ledenih kopeli spet vse bolj priljubljena. <\/p>\n","protected":false},"author":27,"featured_media":11055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"},{"term_id":170,"name":"Trendi","slug":"trendi","term_group":0,"term_taxonomy_id":170,"taxonomy":"category","description":"Preberi o najnovej\u0161ih trendih na podro\u010dju \u0161porta in dobrega po\u010dutja.","parent":0,"count":94,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.si\/blog\/category\/trendi\/"}],"tags":[478,479,75,477],"class_list":["post-11052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","category-trendi","tag-ledena-kopel","tag-regeneracija","tag-sport","tag-hladna-kopel"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ledena kopel \u2013 kraljica za regeneracijo mi\u0161ic po vadbi<\/title>\n<meta name=\"description\" content=\"Za \u0161portnike, ki i\u0161\u010dejo 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