{"id":11405,"date":"2024-02-05T10:00:57","date_gmt":"2024-02-05T09:00:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2024\/01\/100-let-znamke-colmar-2\/"},"modified":"2024-02-07T16:08:03","modified_gmt":"2024-02-07T15:08:03","slug":"masazni-valjcek-odlicen-pripomocek","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2024\/02\/masazni-valjcek-odlicen-pripomocek\/","title":{"rendered":"Masa\u017eni valj\u010dek: odli\u010den pripomo\u010dek za vse \u0161portnike"},"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-lbp6xijy-731912cfd148d2cbabb3c75da94eab39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U\u010dinkovite, mnogi jih imenujejo tudi \u010dude\u017ene, <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/pripomocki-za-masazo\">valj\u010dke za masa\u017eo<\/a> profesionalni \u0161portniki poznajo \u017ee leta in jih redno uporabljajo pred in po treningu. To ni presenetljivo, saj so ti pripomo\u010dki izjemno prakti\u010dni in koristni. Zadnja leta ste morda \u017ee sli\u0161ali za tako imenovane \u00bbfoam rolerje\u00ab in tu in tam videli koga, ki se je \u00bbraztegoval\u00ab na njih. Vendar pa ve\u010dina \u0161portnih navdu\u0161encev \u0161e vedno ne pozna vseh prednosti, razli\u010dnih modelov in raznolike uporabe le-teh.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-2l1ky6l-9313c8fdd86f69d3aee1a1bac9fb711e av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lsabo4o3-497d4fdebd52b59eac7393755428bfcf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Kaj je valj\u010dkanje in kak\u0161ne so njegove prednosti<\/strong><\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lsaboffu-5a543a9ae27fa4ac96c13c6b2e4d0139 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Preden za\u010dnemo govoriti o prednostih samega valj\u010dkanja, je pomembno vedeti, kaj to pravzaprav je. Gre za tehniko, poznano kot \u00bbself-myofacial release\u00ab, kar v prevodu pomeni tehnika miofascialne samosprostitve. Tehnika miofascialne sprostitve, pogosto imenovana miofascialna terapija ali terapija miofascialnih to\u010dk, je terapevtska tehnika, ki se uporablja za laj\u0161anje napetosti in bole\u010din v mi\u0161icah in fascijah. Fascija je plast vezivnega tkiva, ki obdaja mi\u0161ice, kosti in druge strukture v telesu. Tehnika miofascialne sprostitve se osredoto\u010da na odpravo miofascialnih pro\u017eilnih to\u010dk, poznanih tudi kot \u00bbmi\u0161i\u010dni vozli\u00ab ali \u00bbmi\u0161i\u010dni bole\u010dinski vozli\u00ab.<\/p>\n<p>Osnovno izhodi\u0161\u010de miofascialne terapije je, da se lahko napetost v dolo\u010denih mi\u0161icah in fascijah prenese na druge dele telesa, kar povzro\u010da bole\u010dino in nelagodje. Terapevt za sprostitev napetosti in odpravo spro\u017eilnih to\u010dk uporablja razli\u010dne tehnike, vklju\u010dno s pritiskom, raztezanjem in masa\u017eo.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='flex_column_table av-4xtyj2-1320950c808badee9faf10c266d32759 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-4xtyj2-1320950c808badee9faf10c266d32759 av_one_half  avia-builder-el-5  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-top  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-36jsn2-5d012ce5be3faef9a555aee5f1811dca\">\n.avia-image-container.av-36jsn2-5d012ce5be3faef9a555aee5f1811dca img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-36jsn2-5d012ce5be3faef9a555aee5f1811dca .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-36jsn2-5d012ce5be3faef9a555aee5f1811dca av-styling- av-img-linked avia-align-center  avia-builder-el-6  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-11410 avia-img-lazy-loading-not-11410 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje.jpg\" alt='' title='Valj\u010dkanje'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjckanje-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-e0l2qh-84815909fb48d491d69d0a28689fd86a av_one_half  avia-builder-el-7  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-top  column-top-margin'     ><section  class='av_textblock_section av-ldn08qj9-86126cd9098e6b30d05c1f35687ed093 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Terapevt bo s pritiskom na dolo\u010dene to\u010dke na telesu sprostil napetost v mi\u0161icah in fascijah. To terapijo obi\u010dajno izvaja usposobljen terapevt, obstajajo pa tudi samomasa\u017ene tehnike in vaje, ki jih lahko posameznik izvaja doma.<\/p>\n<p><a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/pripomocki-za-masazo\">Valj\u010dki<\/a> so odli\u010den rekvizit za izvajanje tehnike miofascinalnega samospro\u0161\u010danja, o kateri govorimo, kadar terapijo izvajamo sami in hkrati pritiskamo na to\u010dke s silo lastnega telesa. Prednosti valj\u010dkanja so \u0161tevilne, zato se ga \u0161portniki in terapevti pogosto poslu\u017eujejo pri raztezanju ali za kraj\u0161e ogrevanje pred in po vadbi. Kot si lahko predstavljate, je glavni namen uporabe valj\u010dka sprostitev in \u00bbodklepanje\u00ab mi\u0161ic in fascij, kar lahko pomaga zmanj\u0161ati mi\u0161i\u010dno napetost, laj\u0161a bole\u010dine in pove\u010da obseg gibanja. Valj\u010dkanje ve\u010da elasti\u010dnost mi\u0161ic, s \u010demer tudi zmanj\u0161amo verjetnost za nastanek po\u0161kodb. Poleg tega lahko z uporabo valj\u010dka izbolj\u0161amo krvni in limfni obtok, kar vodi do bolj\u0161ega in hitrej\u0161ega okrevanja mi\u0161ic ter hkrati zmanj\u0161a vnetje.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-ldn02tqb-71af4d244d8a21d36b9075054dbab6b3 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-ldn02tqb-71af4d244d8a21d36b9075054dbab6b3 av_one_full  avia-builder-el-9  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-1djicj3-0fee56df9d38c94ae7b02af66f9f20fd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Katere vrste valj\u010dkov poznamo?<\/strong><\/h2>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-cipk7d-9ef88c06b0a97318a0a5b59c084b40ab sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-cipk7d-9ef88c06b0a97318a0a5b59c084b40ab av_one_half  avia-builder-el-11  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lrulj3f8-e2406be2f1cca52c7acc4d7cf7851756 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Standardni valj\u010dek<\/strong><\/h3>\n<p>Standardni ali gladki <a href=\"https:\/\/www.intersport.si\/energetics-solid-roller-pripomocki-za-masazo-541457\">valj<\/a> uporabljamo za najbla\u017ejo oziroma osnovno obliko te masa\u017ene tehnike. \u010ce \u0161e niste izvajali samomasa\u017ee, je standardni valj\u010dek odli\u010dna izbira za vas. Pogosto je na voljo v razli\u010dnih barvah, pri \u010demer vsaka barva ozna\u010duje razli\u010dno stopnjo trdote.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-28v374f-1d9dfec4110865263ff70dfb898dbf9d av_one_half  avia-builder-el-13  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1gr0fvz-313775a86a05d1b2b864e47276e62047\">\n.avia-image-container.av-1gr0fvz-313775a86a05d1b2b864e47276e62047 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1gr0fvz-313775a86a05d1b2b864e47276e62047 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1gr0fvz-313775a86a05d1b2b864e47276e62047 av-styling- av-img-linked avia-align-center  avia-builder-el-14  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\/energetics-solid-roller-pripomocki-za-masazo-541457\" class='avia_image '  aria-label='Gladki valj\u010dek'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11416 avia-img-lazy-loading-not-11416 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1.jpg\" alt='' title='Gladki valj\u010dek'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Gladki-valjcek-1-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-26mnjbh-3e989be536603add7890606c34e57642 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-26mnjbh-3e989be536603add7890606c34e57642 av_one_half  avia-builder-el-15  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lsabvr1q-806e3a070985bb8a4796bea6b996c6d6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><strong>Valj\u010dek z izboklinami<\/strong><\/h3>\n<p>Kot pove \u017ee ima ima ta <a href=\"https:\/\/www.intersport.si\/energetics-eva-roller-2-0-pripomocki-za-masazo-541473\">masa\u017eni<\/a> <a href=\"https:\/\/www.intersport.si\/energetics-eva-roller-2-0-pripomocki-za-masazo-541473\">valj<\/a> gladko, izbo\u010deno povr\u0161ino, ki med samomasa\u017eo posnema ob\u010dutke in u\u010dinke ro\u010dne masa\u017ee. Ta tip valj\u010dka je nekoliko bolj \u010dvrst, masa\u017ea z njim pa dobro vpliva tudi na na cirkulacijo.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1ney4p9-936714248455af45318937ae3631abe4 av_one_half  avia-builder-el-17  el_after_av_one_half  el_before_av_one_half  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lsabvvp9-e090145ab6b1e5b7983d389d32c52ce6\">\n.avia-image-container.av-lsabvvp9-e090145ab6b1e5b7983d389d32c52ce6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lsabvvp9-e090145ab6b1e5b7983d389d32c52ce6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lsabvvp9-e090145ab6b1e5b7983d389d32c52ce6 av-styling- av-img-linked avia-align-center  avia-builder-el-18  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\/energetics-eva-roller-2-0-pripomocki-za-masazo-541473\" class='avia_image '  aria-label='Valj\u010dek z izboklinami'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11413 avia-img-lazy-loading-not-11413 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami.png\" alt='' title='Valj\u010dek z izboklinami'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami.png 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami-300x126.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami-1030x433.png 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami-768x323.png 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-izboklinami-705x296.png 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-1bt8eod-592c28af41bf94880626bab675912c33 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-1bt8eod-592c28af41bf94880626bab675912c33 av_one_half  avia-builder-el-19  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lsabw8h8-2b609218da41ac0f23be4d6e968d7555 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Valj\u010dek z utori<\/h3>\n<p>Ta <a href=\"https:\/\/www.intersport.si\/energetics-deep-roller-pripomocki-za-masazo-802777\">valj\u010dek<\/a> nima gladkih povr\u0161in in zaradi posebno oblikovanih utorov omogo\u010da tudi masa\u017eo globokih tkiv. Je odli\u010dna izbira za naprednej\u0161e kreativce in \u0161portnike.<\/p>\n<\/div><\/section><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-t9zx0t-87f68cb9ea893f371447653b539c9a1f av_one_half  avia-builder-el-21  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lsabwbs5-f4ac332dba9456b30d86ca29eaa363c7\">\n.avia-image-container.av-lsabwbs5-f4ac332dba9456b30d86ca29eaa363c7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lsabwbs5-f4ac332dba9456b30d86ca29eaa363c7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lsabwbs5-f4ac332dba9456b30d86ca29eaa363c7 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\/energetics-deep-roller-pripomocki-za-masazo-802777\" class='avia_image '  aria-label='Valj\u010dek z utori'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11414 avia-img-lazy-loading-not-11414 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori.png\" alt='' title='Valj\u010dek z utori'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori.png 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori-300x126.png 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori-1030x433.png 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori-768x323.png 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Valjcek-z-utori-705x296.png 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2kbbqdr-bb990fb3f3cc26c440c1ce1fe27d9531 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-2kbbqdr-bb990fb3f3cc26c440c1ce1fe27d9531 av_one_full  avia-builder-el-23  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mr6k19-53a1b1cf67d1029b2bf4799aaf3d1e57 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>Kako uporabljati valj\u010dek?<\/strong><\/h2>\n<p>Na uporabo valj\u010dkov za masa\u017eo lahko pogledamo z dveh vidikov &#8211; kako in kdaj. Uporabljamo jih lahko za masa\u017eo mi\u0161ic zgornjega, srednjega ali spodnjega dela telesa &#8211; pred ali po telesni aktivnosti. Uporaba pred vadbo pove\u010da elasti\u010dnost tkiva, prekrvavitev in gibljivost, kar med samo vadbo zagotovo ni nepomembno. Vendar ve\u010dina ljudi valj\u010dek uporablja po treningu za bolj\u0161o in hitrej\u0161o obnovo posameznih mi\u0161i\u010dnih skupin. Pravilo je, da ga uporabljate na tistih mi\u0161icah, ki ste jih razgibali, lahko pa tudi na tisti skupini, ki vam povzro\u010da te\u017eave. Seveda ni ni\u010d narobe, \u010de naredite samomasa\u017eo celega telesa.<\/p>\n<p>Uporaba penastega valja je zelo preprosta. Prav to je eden od razlogov, zakaj je ta tehnika spro\u0161\u010danja mi\u0161ic postala tako priljubljena. Vse kar morate storiti je, da se ule\u017eete na valj z delom telesa (mi\u0161i\u010dno skupino), ki ga \u017eelite masirati. Z lastnim telesom ustvarjate in prilagajate pritisk.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2qkfq6x-3ea40cad1b201831e4c635a6454e7fb2 sc-av_one_half av-equal-height-column-flextable'><div  class='flex_column av-2qkfq6x-3ea40cad1b201831e4c635a6454e7fb2 av_one_half  avia-builder-el-25  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-29rnlw9-49634d7fc72426a28c3550dc90d3b530\">\n.avia-image-container.av-29rnlw9-49634d7fc72426a28c3550dc90d3b530 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-29rnlw9-49634d7fc72426a28c3550dc90d3b530 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-29rnlw9-49634d7fc72426a28c3550dc90d3b530 av-styling- av-img-linked avia-align-center  avia-builder-el-26  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-11417 avia-img-lazy-loading-not-11417 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza.jpg\" alt='' title='Masa\u017ea'  height=\"1080\" width=\"1080\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza.jpg 1080w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-300x300.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-1030x1030.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-80x80.jpg 80w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-768x768.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-36x36.jpg 36w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-180x180.jpg 180w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2024\/01\/Masaza-705x705.jpg 705w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/div><\/div><\/div><\/div>\n<div class='av-flex-placeholder'><\/div><div  class='flex_column av-1notxbj-7f45dcd8357cd1ec8901dc0c46b2c458 av_one_half  avia-builder-el-27  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-26d0ban-1cb09f10004c900cdf9ff80f501e0504 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ko se udobno namestite na valj\u010dek, se ve\u010dkrat po\u010dasi premaknite\/povaljajte po celotni dol\u017eini mi\u0161ice, ki jo masirate. Pri tem si pomagajte z oporo na rokah. \u010ce \u010dutite bole\u010dino ali nelagodje v dolo\u010denih delih, se dlje osredoto\u010dite na te to\u010dke. Pomembno je da se premikate po\u010dasi, namensko in osredoto\u010deno. Posamezen del masirajte 1-2 minuti.<\/p>\n<p>Valj\u010dka nikakor ne uporabljate na sklepih. Odli\u010den je za masa\u017eo me\u010d, kvadricepsa, notranje in zunanje strani stegen, zadnji\u010dnih mi\u0161ic, zgornjega dela hrbta, ramen &#8230; Hkrati valj\u010dka ne uporabljajte na kri\u017eu ali hrbtenici, ker je bole\u010dina v tem delu ve\u010dinoma posledica mehanske deformacije, pritisk pa lahko stanje le \u0161e poslab\u0161a.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-j32gwd-edc35578b02e7844a4321be746064826 sc-av_one_full av-equal-height-column-flextable'><div  class='flex_column av-j32gwd-edc35578b02e7844a4321be746064826 av_one_full  avia-builder-el-29  el_after_av_one_half  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-lsad08ty-41fe609f8d2f81e2676830fbb14ea77e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Masa\u017eni valj\u010dek je torej zelo uporaben in ugoden pripomo\u010dek, ki vam lahko pomaga k bolj\u0161i prekrvavitvi, ve\u010dji elasti\u010dnosti tkiv in pro\u017enosti mi\u0161ic ter je hkrati odli\u010dna vrsta sprostitve \u2013 le kdo nima rad masa\u017ee? \u017de po prvi uporabi boste ob\u010dutili bistveno razliko in tudi \u010de sicer redno hodite na masa\u017eo, lahko valj\u010dek poskrbi za prepotrebno sprostitev mi\u0161ic pred in po vadbi kar doma ali v telovadnici.<\/p>\n<p>Valj\u010dke in druge pripomo\u010dke za samomasa\u017eo najdete <a href=\"https:\/\/www.intersport.si\/sporti\/fitnes\/oprema\/pripomocki-za-masazo\">tukaj<\/a>.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>U\u010dinkovite, mnogi jih imenujejo tudi \u010dude\u017ene, valj\u010dke za masa\u017eo profesionalni \u0161portniki poznajo \u017ee leta in jih redno uporabljajo pred in po treningu. To ni presenetljivo, saj so ti pripomo\u010dki izjemno prakti\u010dni in koristni. <\/p>\n","protected":false},"author":24,"featured_media":11408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"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\/"},{"term_id":32,"name":"Ostali \u0161porti","slug":"ostali-sporti","term_group":0,"term_taxonomy_id":32,"taxonomy":"category","description":"","parent":0,"count":73,"filter":"raw","term_order":"15","url":"https:\/\/www.intersport.si\/blog\/category\/ostali-sporti\/"}],"tags":[531,532,529,530],"class_list":["post-11405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendi","category-ostali-sporti","tag-vrste-valjckov","tag-valjckanje","tag-masazni-valjcek","tag-samomasaza"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Masa\u017eni valj\u010dek: odli\u010den pripomo\u010dek za vse \u0161portnike<\/title>\n<meta name=\"description\" content=\"U\u010dinkovite, mnogi jih imenujejo tudi \u010dude\u017ene, valj\u010dke za masa\u017eo profesionalni \u0161portniki poznajo \u017ee leta in jih redno uporabljajo pred ...\" \/>\n<meta name=\"robots\" content=\"index, follow, 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