{"id":167995,"date":"2018-09-10T00:00:00","date_gmt":"2018-09-09T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/"},"modified":"2023-09-07T20:47:57","modified_gmt":"2023-09-07T18:47:57","slug":"5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/","title":{"rendered":"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i\u00a0kako ih izbje\u0107i"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/#11_Pocinjete_naprednom_trening_rutinom\" title=\"1.1. Po\u010dinjete naprednom trening rutinom\">1.1. Po\u010dinjete naprednom trening rutinom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/#2_Dodajete_suvise_teske_utege\" title=\"2. Dodajete suvi\u0161e te\u0161ke utege\">2. Dodajete suvi\u0161e te\u0161ke utege<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/#3_Suvise_se_usredotocavate_na_kardio_trening\" title=\"3. Suvi\u0161e se usredoto\u010davate na kardio trening\">3. Suvi\u0161e se usredoto\u010davate na kardio trening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/#4_Zapostavljate_ispravnu_tehniku\" title=\"4. Zapostavljate ispravnu tehniku\">4. Zapostavljate ispravnu tehniku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/5-najcescih-gresaka-novajlija-i-kako-ih-izbjeci\/#5_Ne_obracate_paznju_na_prehranu\" title=\"5. Ne obra\u0107ate pa\u017enju na prehranu\">5. Ne obra\u0107ate pa\u017enju na prehranu<\/a><\/li><\/ul><\/nav><\/div>\n<p>Jeste li u teretani novi, ali istodobno apsolutno odu\u0161evljeni da \u0107e se Va\u0161e tijelo ubrzo po\u010deti mijenjati? Budite sigurni da postupate pravilno. Ispravna tehnika i pristupanje<strong> prevladati \u0107e te\u0161ke utege<\/strong>, a to \u010dak veoma brzo!<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/giphy_2.gif\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" \/>\n<p dir=\"ltr\">Mnogo po\u010detnika trenira nepravilno, a <strong>iz tog razloga su uskra\u0107eni za rezultate<\/strong> koje su zbilja mogli posti\u0107i. Stoga, na\u0111ite malo vremena i pogledajte ovih 5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i budite sigurni da \u0107ete zakora\u010diti ispravno!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Pocinjete_naprednom_trening_rutinom\"><\/span><span style=\"color: #339966;\">1.<span id=\"docs-internal-guid-1f7b272f-7fff-e2b8-1a02-efc4bc735305\">1. Po\u010dinjete naprednom trening rutinom<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span id=\"docs-internal-guid-405c41f0-7fff-44d6-c31a-de186a33efd0\">Odmah prva gre\u0161ka s kojom se susre\u0107emo naj\u010de\u0161\u0107e. Izvrsno je da rezultate \u017eelite vidjeti istoga trena i \u017eestoko radite na sebi, ali ne zaboravljajte da <strong>se Va\u0161e tijelo na vje\u017ebanje mora navi\u0107i<\/strong>.<\/span><\/p>\n<p><span id=\"docs-internal-guid-d97a02ec-7fff-35ae-630b-cbf087224bef\">Sada \u010disto teoretski &#8230; Ako ste po\u010deli sa te\u017eim i napornijim vje\u017ebama, koliko dugo mislite da \u0107ete mo\u0107i <strong>odr\u017eati ovaj tempo<\/strong>? Ve\u0107 prvog tjedna \u0107ete najvjerojatnije biti ozlije\u0111eni. Sljede\u0107a mogu\u0107nost je da se ne\u0107ete ozlijediti odmah i radit \u0107ete na sebi nekoliko tjedana, no me\u0111utim <strong>prestat \u0107ete zbog nedostatka motivacije<\/strong>.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649456762.jpg\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" width=\"700\" \/>\n<p dir=\"ltr\">Vi\u0161e je nego o\u010digledno da ovo nije ispravan put. Izaberite takvu rutinu koja \u0107e Vam odgovarati i <strong>odgovara tako\u0111er Va\u0161oj kondiciji<\/strong>. Uvijek je bolje optere\u0107enje dodavati postepeno i pomicati se korak po korak naprijed,<strong> zahvaljuju\u0107i \u010demu \u0107ete posti\u0107i svoje \u017eeljene rezultate<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Dodajete_suvise_teske_utege\"><\/span><span style=\"color: #339966;\"><span id=\"docs-internal-guid-ec38c46e-7fff-8d86-0098-4882d62cf29c\">2. Dodajete suvi\u0161e te\u0161ke utege<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span id=\"docs-internal-guid-48684a0a-7fff-56e2-73b4-ea6817d58e11\">Tako\u0111er pazite na ograni\u010denja i <strong>obratite pa\u017enju na to koliko te\u0161ke utege podi\u017eete<\/strong>. Pet setova od svake vje\u017ebe s velikom te\u017einom nije potrebno da ugledate rezultate. Usredoto\u010dite se na dva do tri seta na po\u010detku i vidjet \u0107ete kako \u0107ete se osje\u0107ati.<\/span><\/p>\n<p><span id=\"docs-internal-guid-4eb2c7c5-7fff-8ae3-30c1-968e672dfa8f\">\u010cesto se de\u0161ava da ako ste se posvetili ovim 2 \u2013 3 setovima, to \u0107e biti dovoljno da Vam pomogne <strong>pove\u0107ati Va\u0161u cjelokupnu snagu<\/strong> i razinu napredka.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-623665778.jpg\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" width=\"700\" \/>\n<h2><span class=\"ez-toc-section\" id=\"3_Suvise_se_usredotocavate_na_kardio_trening\"><\/span><span style=\"color: #339966;\">3. <span id=\"docs-internal-guid-7389d9cc-7fff-a21b-c637-08c2efbd4dbb\">Suvi\u0161e se usredoto\u010davate na kardio trening<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span id=\"docs-internal-guid-ba56d980-7fff-6854-ec70-9fcb9fcad8e8\">Pogledajte svoju trening rutinu malo kriti\u010dnim pogledom i <strong>napravite ravnote\u017eu<\/strong> me\u0111u treninzima i Va\u0161im ciljevima. Da li je ve\u0107 Va\u0161 cilj gubitak tjelesne masti ili gradnja mi\u0161i\u0107ne mase, <strong>trening snage<\/strong> tu zaista zauzima svoje mjesto, ali o pretjeranom kardio treningu \u010disto sumnjamo.<\/span><\/p>\n<p dir=\"ltr\">Za neke po\u010detnike je kardio trening od veoma velike va\u017enosti. Me\u0111utim, mije\u0161ati \u010disti kardio trening i podizanje utega <strong>mo\u017ee veoma lako uzrokovati pretreniranost<\/strong>. Naravno, neispravan kardio trening mo\u017ee tako\u0111er negativno utjecati na gradnju mi\u0161i\u0107a.<\/p>\n<div><\/div>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-542197824_1.jpg\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" width=\"700\" \/>\n<h2><span class=\"ez-toc-section\" id=\"4_Zapostavljate_ispravnu_tehniku\"><\/span><span style=\"color: #339966;\">4.<span id=\"docs-internal-guid-11f01677-7fff-d3dc-1992-7814b3942481\"> Zapostavljate ispravnu tehniku<\/span> <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span id=\"docs-internal-guid-fd887575-7fff-580c-11da-f5b5969c7f6d\">Ispravna tehnika vje\u017ebanja je nu\u017enost! Ako ne znate kako ispravno vje\u017ebati za vrijeme Va\u0161e trening rutine, Va\u0161 \u0107e <strong>trud biti uzaludan<\/strong>. Posavjetujte se radije sa nekim osobnim trenerom, na\u0111ite sparing partnera u teretani ili pa\u017eljivo pregledajte vje\u017ebe na YouTube-u.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-516070128.jpg\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" width=\"700\" \/>\n<p><span id=\"docs-internal-guid-02079faa-7fff-9a14-66cf-e3bc53be7af9\">Ako ne budete vje\u017ebali ispravno, budite spremni da svoje ciljeve u gradnji mi\u0161i\u0107ne mase ne\u0107ete posti\u0107i pogotovo zbog <strong>nesposobnosti stimuliranja mi\u0161i\u0107a<\/strong>. Osim toga \u0107ete znatno <strong>pove\u0107ati rizik nastanka va\u017ene ozljede<\/strong>.<\/span><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\">Na\u0111ite malo vremena kako biste izgradili ispravne navike od po\u010detka i usporite svoju tehniku. Kombinirajte disanje sa podizanjem utega tako kako treba i <strong>na taj na\u010din \u0107e Va\u0161 trening biti u\u010dinkovitiji<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Ne_obracate_paznju_na_prehranu\"><\/span><span style=\"color: #339966;\">5. <span id=\"docs-internal-guid-ec4318f7-7fff-2cb2-8400-e879852616db\">Ne obra\u0107ate pa\u017enju na prehranu<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Za kraj, posljednja kriti\u010dna gre\u0161ka koja je veoma \u010desta, je potpuno<strong> zapostavljanje ispravne prehrane<\/strong>. Mnogo novajlija se usredoto\u010dava na elemente treninga, ali zaboravlja prehranu, ili jo\u0161 gore, koristi vje\u017ebanje kao ispriku za svoje lo\u0161e prehrambene navike. &#8220;Pa vje\u017ebam. Mogu jesti bilo \u0161to.&#8221; <strong>Nemojte pasti u zamku nebri\u017ene prehrane zbog nove trening rutine<\/strong>, jer \u0107e to imati tendenciju nadma\u0161iti prednosti vje\u017ebanja.<\/p>\n<p><span id=\"docs-internal-guid-3ea46bb6-7fff-4182-7be2-946d73ef5f5e\">Pamtite da \u0107e Va\u0161a prehrana odrediti novi smjer koji \u0107e slijediti Va\u0161a tjelesna te\u017eina. Ako ne budete pazili svoje kalorije i ne budete uzimali potrebnu dozu makro hranjivih tvari, <strong>igrate se s problemima<\/strong>.<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649688098.jpg\" alt=\"5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i kako ih izbje\u0107i\" width=\"700\" \/>\n<p><span id=\"docs-internal-guid-de6d5e4c-7fff-3624-2ff4-e4fc0fc1d1e7\">Budite sigurni da \u0107e Vam ovo sve biti na umu i uklju\u010dite to u Va\u0161u trening rutinu. Ako to uradite, mo\u017eete biti sigurni da ste na putu ka uspjehu.<\/span><\/p>\n<p><span id=\"docs-internal-guid-d736b94c-7fff-53a5-0024-bb2aa9d1853e\"><strong>Podijelite sa nama iskustva o Va\u0161im po\u010decima u komentarima<\/strong>. \u0160to ste Vi radili pogre\u0161no? U slu\u010daju da Vam se \u010dlanak svidio i mislite da bi mogao pomo\u0107i Va\u0161im poznanicima koji po\u010dinju s vje\u017ebanjem, <strong>sigurno ga podijelite<\/strong>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pogledajte 5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i na\u010dine kako ih izbje\u0107i. Vodite ra\u010duna o ispravnoj tehnici vje\u017ebanja i o pristupanju koje \u0107e prevladati te\u0161ke utege.<\/p>\n","protected":false},"author":25,"featured_media":104436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167995","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i\u00a0kako ih izbje\u0107i - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pogledajte 5 naj\u010de\u0161\u0107ih gre\u0161aka novajlija i na\u010dine kako ih izbje\u0107i. 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