{"id":460,"date":"2023-01-04T17:22:26","date_gmt":"2023-01-04T17:22:26","guid":{"rendered":"https:\/\/splitboarding.rs\/?page_id=460"},"modified":"2023-01-26T12:41:51","modified_gmt":"2023-01-26T11:41:51","slug":"trening","status":"publish","type":"page","link":"http:\/\/splitboarding.rs\/en\/trening\/","title":{"rendered":"Training"},"content":{"rendered":"<div class=\"wp-block-uagb-advanced-heading uagb-block-3a627d2b\"><h2 class=\"uagb-heading-text\"><strong>Kako se pripremiti za ski-turing \/ splitbording \u2013 fizi\u010dka priprema<\/strong><\/h2><\/div>\n\n\n\n<p>Turno skijanje (ski-turing) i splitbording su lepe, izazovne i dinami\u010dne aktivnosti, ali potencijalno veoma opasne, posebno kada se za bavljenje njima ne pripremimo na pravi na\u010din. Za razliku od skijanja na ure\u0111enim skijali\u0161tima, turno skijanje i splitbording obi\u010dno se odvijaju u okru\u017eenju koje je prili\u010dno udaljeno od uobi\u010dajenih servisa i udobnosti koje vam pru\u017ea skijali\u0161te. U takvim uslovima svaka komplikacija mo\u017ee predstavljati bitnu razliku izme\u0111u u\u017eivanja i ozbiljnih problema koji vas mogu zadesiti, ako se, na primer, povredite ili vam otka\u017ee neki deo opreme. Zbog toga je va\u017eno da se za ove sportove pripremite na pravi na\u010din.<\/p>\n\n\n\n<p>Stara izreka ka\u017ee da pobeda voli pripremu. To je jasno, pri \u010demu je va\u017eno da istaknemo da je za nas prava pobeda kada nakon zavr\u0161ene ture svi sedimo u toploj sobi i uz hladno pivo (ili neko drugo pi\u0107e \ud83d\ude0a) sumiramo utiske, umorni a zadovoljni i sre\u0107ni, planiramo nove akcije, razmenjujemo ideje&#8230; To je prava pobeda i to je uspe\u0161na akcija. Da bi se ovaj scenario ostvario, potrebno je kvalitetno se pripremiti. A \u0161ta to zna\u010di i kako to uraditi, poku\u0161a\u0107emo da objasnimo i damo neophodne smernice u ovom i ostalim tekstovima koje mo\u017eete pro\u010ditati na na\u0161em sajtu.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" data-id=\"1074\" src=\"https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening.jpg\" alt=\"\" class=\"wp-image-1074\" srcset=\"https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening.jpg 1920w, https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening-300x169.jpg 300w, https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening-1024x576.jpg 1024w, https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening-768x432.jpg 768w, https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<p>Priprema za ski-turing i splitbording ture je kompleksna aktivnost kojoj zaista treba ozbiljno i detaljno pristupiti. U na\u0161em radu pripremu uslovno delimo na nekoliko segmenata, od kojih nijedan nije zanemarljiv:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fizi\u010dka priprema<\/strong> \u2013 nije samo jedan od uslova za uspe\u0161nu turu, ve\u0107 predstavlja osnovu za uspe\u0161no i bezbedno bavljenje ovim aktivnostima;<\/li>\n\n\n\n<li><strong>Tehni\u010dka priprema<\/strong> \u2013 ovde u smislu tehnike skijanje \/ snouborda; jednostavno morate znati dobro da skijate \/ bordate, bez toga je neprihvatljivo krenuti na turu;<\/li>\n\n\n\n<li><strong>Savladavanje odre\u0111enih ve\u0161tina<\/strong> &#8211; koje vam u zna\u010dajnoj meri mogu koristiti na turi, posebno ako ne\u0161to krene naopako \u2013 u tom smislu va\u017eno je da umete da se orijenti\u0161ete u prostoru, da znate da koristite mape i ure\u0111aje za navigaciju, da poznajete postupak u slu\u010daju lavine i da znate da koristite lavinsku opremu, znate vertikalne tehnike izvla\u010denja ljudi iz pukotina i sve \u0161to ide uz to; da umete da pru\u017eite prvu pomo\u0107 povre\u0111enoj osobi i jo\u0161 mnogo toga; va\u017eno je konstantno raditi na pobolj\u0161anju svojih znanja i ve\u0161tina (upgrade your skill set).<\/li>\n\n\n\n<li><strong>Priprema opreme<\/strong> \u2013 s obzirom na to da je ski-turing \/ splitbording nemogu\u0107e upra\u017enjavati bez opreme, svaka re\u010d o tome da oprema mora biti ispravna i kompletna na turi je suvi\u0161na, a o tome kako pripremiti i proveriti opremu pre kretanja na akciju mo\u017eete pro\u010ditati ovde.<\/li>\n\n\n\n<li><strong>Planiranje ture<\/strong> \u2013 veoma bitan segment pripreme, koji, izme\u0111u ostalog, obuhvata prou\u010davanje terena na kome planirate turu, kvalitet snega, vremensku prognozu, procenu mogu\u0107ih opasnosti i rizika, procenu grupe i izbor adekvatne rute i sl., o \u010demu mo\u017eete \u010ditati u tekstu koji se bavi ovom problematikom.<\/li>\n<\/ul>\n\n\n\n<p>Mo\u017eemo da zaklju\u010dimo da prva tri segmenta pripreme podrazumevaju dugotrajnije bavljenje tim aktivnostima, dok se preostala dva mogu posmatrati kao neposredne pripreme za realizaciju konkretne ture.<\/p>\n\n\n\n<p><strong>Fizi\u010dka priprema<\/strong><\/p>\n\n\n\n<p>Biti dobro fizi\u010dki pripremljen za ski-turing \/ splitbording je, kao \u0161to smo ve\u0107 istakli, osnovni je uslov za uspe\u0161nu, a to zna\u010di i bezbednu, turu. Ovo su aktivnosti koje se u osnovi sastoje iz dve vrste kretanja po sne\u017enim povr\u0161inama:<br>prva je hodanje (<strong>walk<\/strong>), na skijama \/ splitbordu, u ve\u0107em delu uzbrdo ili po ravnom i valovitom terenu,<br>druga je spust (<strong>ride<\/strong>) niz padinu, opet na skijama ili splitbordu, ali sa potpuno drugom tehnikom u odnosu na uspon \u2013 ovde vozite skije \/ bord kao na ski stazi.<\/p>\n\n\n\n<p>Osnovne karakteristike ove dve vrste kretanja su \u0161to u prvoj (\u201e<strong>walk mode<\/strong>\u201c) dominira aerobna izdr\u017eljivost, dok u drugoj (\u201e<strong>ski mode<\/strong>\u201c ili \u201eride mode\u201c) do izra\u017eaja dolazi specifi\u010dna snaga nogu (dinami\u010dka izdr\u017eljivost u snazi), agilnost, eksplozivnost. U oba slu\u010daja va\u017eno je odr\u017eavanje ravnote\u017ee, pri \u010demu u \u201ewalk\u201c modu na ravnote\u017eu skija\u0161a \/ bordera uti\u010de gravitacija, naravno udru\u017eena sa ostalim faktorima poput optere\u0107enja koje nosite (ranac), kvaliteta snega, nagiba terena, mogu\u0107eg vetra i sl. Prilikom spu\u0161tanja, u \u201eride\u201c modu pored ve\u0107 navedenih faktora, na ravnote\u017eu (ta\u010dnije na gubitak ravnote\u017ee) uti\u010du i dodatne sile koje skija\u0161 \/ border razvija prilikom spu\u0161tanja (centripetalna, centrifugalna). Tako\u0111e, va\u017eno je uo\u010diti da pri spu\u0161tanju, upravo zbog ve\u0107ih brzina kretanja, na ravnote\u017eu skija\u0161a \/ bordera u mnogo ve\u0107oj meri nego pri usponu, uti\u010de vrsta sne\u017ene podloge, kvalitet opreme, skrivene prepreke i neravnine preko kojih prolaze i brojni drugi manje ili vi\u0161e predvidivi faktori koji mogu \u201eiznenaditi\u201c svakog frirajdera.<\/p>\n\n\n\n<p>Za\u0161to ovolika pri\u010da o ravnote\u017ei? Zato \u0161to \u017eelimo da istaknemo da je za kvalitetnu pripremu turno skija\u0161a \/ bordera va\u017eno, pored treninga za aerobnu izdr\u017eljivost i snagu, raditi i ve\u017ebe za odr\u017eavanje balansa, odnosno ve\u017ebe kojima se aktiviraju mi\u0161i\u0107i stabilizatori odre\u0111enih pokreta, karakteristi\u010dnih za ski i snoubord. Pored ve\u017ebi za ravnote\u017eu, nikako ne bi trebalo zanemariti ve\u017ebe rastezanja i ve\u017ebe za pove\u0107anje mobilnosti zglobova. Sve u svemu, d\u0203 se zaklju\u010diti da je fizi\u010dka priprema skija\u0161a i bordera prili\u010dno slo\u017een proces koji treba pravilno sprovesti.<\/p>\n\n\n\n<p><strong>Prvi korak, pobolj\u0161anje aerobne izdr\u017eljivosti:<\/strong><\/p>\n\n\n\n<p>Izdr\u017eljivost je jedna od osnovnih psihomotori\u010dkih sposobnosti i predstavlja sposobnost da se odre\u0111ena radnja vr\u0161i u du\u017eem vremenskom periodu (u ovim sportovima to mo\u017ee da se meri satima) bez opadanja efikasnosti ili gubitka forme pokreta. Ukoliko tu radnju obavljamo u aerobnoj zoni (a u na\u0161em slu\u010daju to jeste tako) onda govorimo o aerobnoj izdr\u017eljivosti. No, nije nam cilj da ovde ulazimo u teorijska razmatranja i definicije, ve\u0107 da damo smernice kako unaprediti izdr\u017eljivost za potrebe ski-turinga i splitbordinga.<br>Prvi pokazatelj da mo\u017eda niste u dobroj kondiciji i da vam je aerobna izdr\u017eljivost slaba jeste vi\u0161ak kilograma. Prema tome, morate smr\u0161ati (vodite ra\u010duna da mr\u0161avljenje ne treba da zna\u010di gubitak mi\u0161i\u0107a, ve\u0107 masnih naslaga). Ukoliko je sve u redu sa va\u0161im kilogramima potrebno je da redovno upra\u017enjavate neku od ve\u017ebi za odr\u017eavanje ili pobolj\u0161anje izdr\u017eljivosti. Odli\u010dne ve\u017ebe za tako ne\u0161to su: tr\u010danje, vo\u017enja bicikla, plivanje, veslanje, hajking i sl. Za ski-turing i splitbording najjednostavniji i najkorisniji su tr\u010danje, vo\u017enja rolera (ski-rolera), skejtborda, mauntinborda i bicikla, jer aktiviraju najpribli\u017eniju muskulaturu koju ina\u010de koristite prilikom turinga. Izuzetno korisno mo\u017ee biti planinarenje, hajking, skajraning, koji vas osim fizi\u010dke pripreme mogu odvesti upravo na one terene na kojima \u0107ete preko zime skijati i bordati.<br>Redovnost aerobnog ve\u017ebanja je zna\u010dajna za na\u0161e podneblje zbog toga \u0161to zima traje svega 3-4 meseca i sasvim je neozbiljno da u ostalom periodu godine ne radite ni\u0161ta, a da o\u010dekujete da budete uspe\u0161ni (a doda\u0107emo i bezbedni) na turi. Kontinuirano bavljenje nekom od navedenih aktivnosti va\u017ean je preduslov da u sezonu u\u0111ete spremni, pogotovo ako na poslu, kojim se ina\u010de bavite, puno vemena provodite sede\u0107i. Ukoliko imate priliku da \u017eivite u podneblju sa vi\u0161e sne\u017enih dana, onda vam je najbolja priprema za skijanje \u2013 skijanje \ud83d\ude0a.<\/p>\n\n\n\n<p><strong>Drugi korak, ve\u017ebe za snagu, pokretljivost i ravnote\u017eu:<\/strong><\/p>\n\n\n\n<p>Kada ste svoju aerobnu izdr\u017eljivost doveli na potreban nivo, potrebno je da pre\u0111ete na specifi\u010dniju pripremu u smislu da oja\u010date one mi\u0161i\u0107e, ligamente i zglobove, koje \u0107ete najvi\u0161e koristiti prilikom skijanja \/ bordanja. I ne, nemojte misliti da je potrebno da oja\u010date samo mi\u0161i\u0107e nogu. Naprotiv, veoma je va\u017eno da ne zapostavite i gornji deo tela, posebno ramena i ki\u010dmeni stub.<br>Ve\u017ebanje treba po\u010deti sa osnovnim ve\u017ebama snage kao \u0161to su \u010du\u010dnjevi, sklekovi i sli\u010dne ve\u017ebe, a kasnije postepeno komplikovati stvari. To zna\u010di da u po\u010detku ve\u017ebe treba raditi bez dodatnih optere\u0107enja, odnosno sa sopstvenom te\u017einom tela, a kasnije mo\u017eete (i treba) dodati te\u017eine. Dodavanje te\u017eina mora biti postupno i bez sujete (va\u017eno za mu\u0161karce koji su skloni takmi\u010denju po principu \u201eja mogu vi\u0161e&#8230;\u201c). Upamtite, ne spremate se za strongman takmi\u010denja ve\u0107 za snoubording i skijanje.<\/p>\n\n\n\n<p>Upravo u tom kontekstu potrebno je da osim te\u017einama va\u0161 trening obogatite ve\u017ebama za aktivaciju mi\u0161i\u0107a koji vr\u0161e stabilizaciju pokreta. Postoji \u0161irok spektar ovih ve\u017ebi po\u010dev od prostog balansiranja na manje ili vi\u0161e kontrolisanoj nestabilnoj podlozi, pa do brojnih ve\u017ebi sa raznim sportskim rekvizitima.<\/p>\n\n\n\n<p>Kada dovoljno oja\u010date no\u017ene mi\u0161i\u0107e polako pre\u0111ite na specifi\u010dne ve\u017ebe koje u ve\u0107oj meri simuliraju pokrete pri skijanju \/ snoubordu, a to su razne vrste naskoka i doskoka, ve\u017ebe za agilnost i balans, odre\u0111eni pokreti izvijanja i pregibanja tela itd.<\/p>\n\n\n\n<p><strong>U svemu tome prilikom priprema za ski-turing \/ snoubording ne treba zaboraviti slede\u0107e:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odr\u017eavajte aerobnu izdr\u017eljivost sve vreme, i u periodu kada radite ve\u017ebe snage;<\/li>\n\n\n\n<li>obavezno radite ve\u017ebe za rastezanje i mobilnost;<\/li>\n\n\n\n<li>obavezno u trening snage uvrstite ve\u017ebe za pobolj\u0161anje ravnote\u017ee (balansa), nije dovoljno da samo gruvate snagu;<\/li>\n\n\n\n<li>pa\u017eljivo pravite plan ve\u017ebanja tako da predvidite vreme za oporavak (odmor) \u2013 nije cilj da sagorite tokom priprema ve\u0107 da se pripremite za sezonu;<\/li>\n\n\n\n<li>prilagodite turu svojoj fizi\u010dkoj pripremljenosti, na po\u010detku birajte lak\u0161e rute;<\/li>\n\n\n\n<li>u\u017eivajte u pripremama, kao i u samom ski-turingu i splitbordingu;<\/li>\n\n\n\n<li>upamtite, dobra fizi\u010dka pripremljenost je osnova na kojoj nadogra\u0111ujete ostale ve\u0161tine potrebne za uspe\u0161no skijanje \/ splitbording.<\/li>\n\n\n\n<li>Za konkretne ve\u017ebe i rad, pogledajte na\u0161u stranicu \u2013 <a href=\"https:\/\/splitboarding.rs\/en\/korisni-linkovi\/\">korisni linkovi<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/splitboarding.rs\/en\/bezbednost\/\">Bezbednost \u2192<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Kako se pripremiti za ski-turing \/ splitbording \u2013 fizi\u010dka priprema Turno skijanje (ski-turing) i splitbording su lepe, izazovne i dinami\u010dne aktivnosti, ali potencijalno veoma opasne, posebno kada se za bavljenje njima ne pripremimo na pravi na\u010din. Za razliku od skijanja na ure\u0111enim skijali\u0161tima, turno skijanje i splitbording obi\u010dno se odvijaju u okru\u017eenju koje je prili\u010dno [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1074,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-460","page","type-page","status-publish","has-post-thumbnail","hentry"],"featured_image_src":"https:\/\/splitboarding.rs\/wp-content\/uploads\/2023\/01\/Trening.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trening - Splitboarding &amp; 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