Slovenija, dežela na sončni strani Alp kot pravijo nekateri, dežela ki nam ponuja ogromno neokrnjene narave, gozdov, stezic,poti in hribov in gora.

Planinarjenje oziroma hoja v hribe je super šport in način preživljanja prostega časa, ki vas sprosti in obenem napolni s svežo energijo. Poleg tega je tudi odlično sredstvo s katerim si lahko naberete nekaj dodatne kondicije. Premagovanje krajših ali daljših klancev pa je tudi odlična priložnost za porabo odvečnih kalorij in izgubljanje odvečnih kilogramov.
S hojo navkreber izboljšamo naš mišični tonus, saj med vzpenjanjem in spuščanjem s terena aktiviramo več mišičnih skupin hkrati kot pri hoji po ravnem. Pri težjem, bolj strmem terenu se naš utrip zviša na nivo vzdržljivostnih športov, kar pomeni tudi večjo porabo maščob. Raziskave in študije so dokazale, da z aktivno hojo, sploh pa s hojo v hrib, pokurimo celo več kalorij kot pri teku. ZAKAJ? Hoja v hribe običajno traja vsaj nekaj ur, to pa posledično pomeni da takšna vadba traja dlje časa kot naša vadba aerobike/fitnesa.
NASVETI KAKO SE PRIPRAVITI ZA HOJO V HRIBE
Zima je bila letos še posebno vztrajna in če niste bili tako aktivni vam svetujem da se nikar ne lotite zahtevnih celodnevnih ali celo večdnevnih pohodov.
- Najprej začnite z lažjimi in krajšimi pohodi po gozdnih poteh, poljih z mehko podlago, stran od prometnih cest ter betona. S postopnim dodajanjem vzponov vsaj enkrat na teden, boste počasi pridobili in zgradili svojo vzdržljivost. Čez čas vam tudi to ne bo več predstavljalo izziva, zato lahko izberete krajši vzpon in dodate intenzivnost ( povečate hitrost hoje) ter za dodaten izziv dodate na ramena še kakšen nahrbtnik ( težo prilagodite svoji pripravljenosti).
- Osredotočite se na krepitev celega telesa in izvajajte vaje za moč celega telesa. Med pohodom je aktivnih več mišičnih skupin, ne samo vaše noge. Z funkcionalno vadbo lahko že čez zimo skrbite da boste s prihajajočo poletno sezono pripravljeni na vzpone in večdnevne ture.
Zelo priporočljiv je tudi kardio-intervalni trening s katerim boste odlično izboljšali vašo pohodniško vzdržljivost.PRIMER VAJ:
Izvajamo jih samostojno ali v kombinaciji s hojo. Vsako vajo izvajamo 40s z 20s pavzo v dveh ali treh serijah.
1. Korakanje na višjo podlago ( stopanje na klopco)
2. Deska z izmeničnim dvigom uteži
3. Izpadni korak ( lahko z utežkami v rokah)
4. Deska v opori na podlateh
5. Priteg kolen na prsni koš v opori na dlaneh
Takole, nekaj osnovnih navodil kako izboljšati vašo pripravljenost, da boste še z večjim veseljem letošnje poletje osvajali naše in tuje vrhove.

V naslednjem prispevku pa malo več o pohodniški opremi ter postavitvi telesa pri hoji navzgor in navzdol.
Gala Lukman
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