{"id":12891,"date":"2026-01-20T08:53:47","date_gmt":"2026-01-20T08:53:47","guid":{"rendered":"https:\/\/nextfootballstars.com\/?p=12891"},"modified":"2026-01-28T11:15:49","modified_gmt":"2026-01-28T11:15:49","slug":"predotvratvane-na-travmi-crez-fizic","status":"publish","type":"post","link":"https:\/\/nextfootballstars.com\/bg\/edukacija\/prevencija-povreda-kroz-mobilnost\/","title":{"rendered":"Predotvrat\u044fvane na travmite \u010drez podvi\u017enost"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12891\" class=\"elementor elementor-12891\" data-elementor-post-type=\"post\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-bbedd50 e-flex e-con-boxed e-con e-parent\" data-id=\"bbedd50\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-75ec29ef elementor-widget elementor-widget-text-editor\" data-id=\"75ec29ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">Problem\u044at i predizvikatelstvoto na raste\u017ea<\/b><\/p><p data-path-to-node=\"3\">Period\u044at na b\u044arz raste\u017e pri mladite futbolisti e vreme, kogato kostite rastat po-b\u044arzo, otkolkoto muskulite i suho\u017eili\u044fta mogat da se adaptirat, koeto vodi do namalena g\u044avkavost i povi\u0161en risk ot travmi. Prez tazi v\u044azrast kolenete i glezenite stavat osobeno u\u044fzvimi, t\u044a\u0439 kato stavnata kapsula gubi estestvenata si stabilnost poradi promeni v proporciite na t\u044floto. \u010cesto se po\u044fv\u044fva bolka v oblastta na kol\u044fnoto, po-izvestna kato bolestta na Osgud-\u0160later, ko\u044fto pr\u044fko zas\u044fga predstav\u044fneto na terena i neprek\u044asnatostta na trenirovkite.<\/p><p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">S\u044aveti ot eksperti po fizi\u010deska podgotovka<\/b><\/p><p data-path-to-node=\"4\">Sportnite eksperti pod\u010dertavat, \u010de kl\u044e\u010d\u044at k\u044am re\u0161enieto ne e da se spre fizi\u010deskata aktivnost, a da se raboti redovno v\u044arhu podvi\u017enostta na taza i stabilizaci\u044fta na krakata. Kogato taz\u044at e \u201eblokiran\u201c poradi napregnati muskuli, kolenete tr\u044fbva da poemat c\u044flata sila na udara s zem\u044fta pri ti\u010dane, koeto vodi do hroni\u010dno v\u044azpalenie. Tren\u044corite prepor\u044a\u010dvat da se prenaso\u010di fokus\u044at ot \u010disto razt\u044fgane k\u044am dinami\u010dni upra\u017eneni\u044f za podvi\u017enost, koito \u201eu\u010dat\u201c stavite da ostavat stabilni po vreme na ekstremni futbolni dvi\u017eeni\u044f. Tozi podhod ne samo predpazva zdraveto, no i pr\u044fko uveli\u010dava skorostta na prom\u044fna na posokata i eksplozivnostta na mladi\u044f igra\u010d.<\/p><p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">Prakti\u010deski st\u044apki za re\u0161enie u doma<\/b><\/p><p data-path-to-node=\"5\">Za da mo\u017ee deteto vi da igrae bez bolka, vkl\u044e\u010dete tri prosti st\u044apki v e\u017eednevnata mu rutina izv\u044an trenirovkite v kluba. P\u044arvata st\u044apka e <b data-path-to-node=\"5\" data-index-in-node=\"171\">Mobilizaci\u044f na tazobedrenata stava<\/b> \u010drez upra\u017enenieto \u201e90-90\u201c, pri koeto deteto sedi na poda s kraka, sg\u044anati pod prav \u044ag\u044al, i v\u044arti kolenete si ot edna strana na druga, bez da povdiga dupeto si. Vtorata st\u044apka e <b data-path-to-node=\"5\" data-index-in-node=\"353\">Ukrepvane na stabilizatorite na glezena<\/b> kato prosto se balansirate na edin krak v\u044arhu meka pov\u044arhnost, kato naprimer v\u044azglavnica, v prod\u044al\u017eenie na 60 sekundi za vseki krak. Tretata st\u044apka vkl\u044e\u010dva <b data-path-to-node=\"5\" data-index-in-node=\"520\">Dinami\u010dno razt\u044fgane na zadnata \u010dast na bedroto<\/b> \u010drez upra\u017enenieto \u201erum\u044ansko m\u044artvo vdigane\u201c bez te\u017eesti na edin krak, kato po tozi na\u010din se balansira silata me\u017edu l\u044fvata i d\u044fsnata strana na t\u044floto. Posto\u044fnstvoto v tezi st\u044apki, samo 15 minuti na den, e na\u0439-dobrata garanci\u044f za b\u044ade\u0449a profesionalna kariera.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Kratki upra\u017eneni\u044f za razt\u044fgane i stabilizaci\u044f, koito mladite futbolisti mogat da prav\u044ft u doma, za da predpaz\u044ft kolenete i stavite si po vreme na perioda na b\u044arz raste\u017e.<\/p>","protected":false},"author":2,"featured_media":12908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[188],"tags":[],"class_list":["post-12891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edukacija"],"acf":[],"_links":{"self":[{"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/posts\/12891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/comments?post=12891"}],"version-history":[{"count":0,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/posts\/12891\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/media\/12908"}],"wp:attachment":[{"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/media?parent=12891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/categories?post=12891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nextfootballstars.com\/bg\/wp-json\/wp\/v2\/tags?post=12891"}],"curies":[{"name":"WordPress","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}