{"id":199406,"date":"2020-12-09T15:30:11","date_gmt":"2020-12-09T14:30:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=199406"},"modified":"2022-02-10T15:57:53","modified_gmt":"2022-02-10T14:57:53","slug":"mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/","title":{"rendered":"Mo\u017eemo li br\u017ee izgraditi mi\u0161i\u0107e ili izgubiti te\u017einu zbunjivanjem mi\u0161i\u0107a?"},"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\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#Sto_trening_cini_uspjesnim_i_jesu_li_konstantne_promjene_treninga_i_%E2%80%9Esokiranje%E2%80%9D_misica_nepotrebni\" title=\"\u0160to trening \u010dini uspje\u0161nim i jesu li konstantne promjene treninga i \u201e\u0161okiranje\u201d mi\u0161i\u0107a nepotrebni?\">\u0160to trening \u010dini uspje\u0161nim i jesu li konstantne promjene treninga i \u201e\u0161okiranje\u201d mi\u0161i\u0107a nepotrebni?<\/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\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#Pravilno_planiranje_treninga_vodi_do_seksi_figure_i_savrsene_sportske_izvedbe\" title=\"Pravilno planiranje treninga vodi do seksi figure i savr\u0161ene sportske izvedbe\">Pravilno planiranje treninga vodi do seksi figure i savr\u0161ene sportske izvedbe<\/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\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#Kako_pravilno_poboljsati_sportske_performanse_i_prevladati_stagnaciju_u_treningu_i_gubitku_tezine\" title=\"Kako pravilno pobolj\u0161ati sportske performanse i prevladati stagnaciju u treningu i gubitku te\u017eine?\">Kako pravilno pobolj\u0161ati sportske performanse i prevladati stagnaciju u treningu i gubitku te\u017eine?<\/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\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#3_mehanizma_koja_stimuliraju_rast_misica_bez_kojih_se_rezultati_ne_mogu_postici\" title=\"3 mehanizma koja stimuliraju rast mi\u0161i\u0107a bez kojih se rezultati ne mogu posti\u0107i\">3 mehanizma koja stimuliraju rast mi\u0161i\u0107a bez kojih se rezultati ne mogu posti\u0107i<\/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\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#Periodizacija_treninga_Jesu_li_%E2%80%9Ezbunjivanje_misica%E2%80%9D_i_ucestale_promjene_treninga_potpuno_nepotrebne\" title=\"Periodizacija treninga: Jesu li \u201ezbunjivanje mi\u0161i\u0107a\u201d i u\u010destale promjene treninga potpuno nepotrebne?\">Periodizacija treninga: Jesu li \u201ezbunjivanje mi\u0161i\u0107a\u201d i u\u010destale promjene treninga potpuno nepotrebne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/#Sto_je_lekcija\" title=\"\u0160to je lekcija?\">\u0160to je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Vjerojatno \u0107emo do\u017eivjeti pravi \u0161ok kada <strong>ujutro stanemo pod hladni tu\u0161<\/strong>, sretnemo medvjeda u \u0161umi ili se na\u0111emo ispred karte podzemne \u017eeljeznice New Yorka, a dotad smo \u017eivjeli osamljeno. Je li mogu\u0107e&nbsp;<strong>\u201e\u0161okirati i zbuniti\u201d<\/strong> <strong>mi\u0161i\u0107e<\/strong> tako da br\u017ee postignemo \u017eeljene rezultate?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Ovu je ideju poprili\u010dno popularizirao fitness trener Tony Horton i programi vje\u017ebanja visokog intenziteta P90X. Prema ovoj je metodi za br\u017ee i vidljivije rezultate dovoljno <strong>konstantno optere\u0107ivati mi\u0161i\u0107e ili ih na drugi na\u010din zbunjivati<\/strong> i konstantno mijenjati program treninga. Ovo mo\u017ee uklju\u010divati elemente treninga s te\u017einama, karate, jogu, trening sprinta i ostale sportove iz razli\u010ditih industrija. Na engleskome je ovaj termin poznat kao muscle confusion<\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [2]<\/span><\/span>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"Mo\u017eemo li zbunjivanjem mi\u0161i\u0107a br\u017ee izgraditi mi\u0161i\u0107e ili izgubiti te\u017einu?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"Mo\u017eemo li zbunjivanjem mi\u0161i\u0107a br\u017ee izgraditi mi\u0161i\u0107e ili izgubiti te\u017einu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>  <\/figcaption><\/figure><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Kako bismo sve pojednostavnili, rije\u010d je o <strong>konstantnom iznena\u0111ivanju mi\u0161i\u0107a razli\u010ditim vrstama vje\u017ebi<\/strong> tako da se mi\u0161i\u0107i ne naviknu na danu vrstu pokreta i da konstantno pomi\u010demo na\u0161e granice prema maksimalnoj izvedbi i odgodimo stagnaciju izvedbe. Zamislimo da<strong> imamo trening snage u ponedjeljak, crossfit u srijedu, tr\u010danje u petak i kru\u017eni trening u nedjelju.<\/strong><\/span><\/span><span style=\"font-weight: 400\">&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sam sam nekoliko puta \u010duo za ovu ideju od sporta\u0161a koji treniraju godinama. No kao i sa svime, nije zlato sve \u0161to sija i sve je malo kompliciranije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-trening-cini-uspjesnim-i-jesu-li-konstantne-promjene-treninga-i-sokiranje-misica-nepotrebni\"><span class=\"ez-toc-section\" id=\"Sto_trening_cini_uspjesnim_i_jesu_li_konstantne_promjene_treninga_i_%E2%80%9Esokiranje%E2%80%9D_misica_nepotrebni\"><\/span>\u0160to trening \u010dini uspje\u0161nim i jesu li konstantne promjene treninga i \u201e\u0161okiranje\u201d mi\u0161i\u0107a nepotrebni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Pravilno postavljen <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plan treninga<\/a>&nbsp;omogu\u0107uje nam da postignemo bolje rezultate kada govorimo o te\u017eini i cjelokupnom izgledu tijela na duge staze.<\/span> <span style=\"color: #ff6600\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"koje-varijable-slijedi-plan-treninga\">Koje varijable slijedi plan treninga?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Volumen treninga&nbsp;<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">predstavlja vje\u017ebe izvedene tijekom treninga, kao \u0161to je <strong>broj setova i ponavljanja tijekom treninga ili tijekom duljeg vremenskog razdoblja.&nbsp;<\/strong>Ovdje mo\u017eemo uklju\u010diti i broj veslanja ili intervala tr\u010danja.<\/span><\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Intenzitet treninga&nbsp;<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">mo\u017ee se usporediti prema te\u017eini. U treningu snage uglavnom je rije\u010d o <strong>te\u017eini dvoru\u010dnog utega<\/strong>, a&nbsp;u treningu tr\u010danja mo\u017eemo govoriti o brzini.<\/span><\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">U\u010destalost treninga izra\u017eava koliko \u010desto treniramo<\/span><\/strong>&nbsp;dio mi\u0161i\u0107a ili tr\u010dimo ili se bavimo nekim drugim sportom.<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Ne mo\u017eemo o\u010dekivati radikalno vidljivije rezultate od jednog ili dvaju vje\u017ebanja tjedno, \u010dak i ako idemo u krevet s dvoru\u010dnim utegom. Jednostavno re\u010deno, <strong>trebate trenirati&nbsp;\u201etaman dovoljno\u201d<\/strong>, ni premalo ni previ\u0161e<\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Me\u0111utim, s vremena na vrijeme \u0161okiranje mi\u0161i\u0107a drugom vrstom treninga mo\u017ee se \u010diniti kao savr\u0161en na\u010din da <strong>prevladate stagnaciju izvedbe ili se rije\u0161ite posljednjih kilograma od Bo\u017ei\u0107a 2015.<\/strong>&nbsp;godine koji su se zalijepili na nas poput krpelja. Mo\u017eete i u potpunosti trenirati na otvorenome. \u010clanak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trening na otvorenome \u2013 za\u0161to i kako po\u010deti vje\u017ebati na svje\u017eem zraku<\/a><\/strong>&nbsp;re\u0107i \u0107e vam kako.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"Kako izgleda uspje\u0161an trening?\" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"Kako izgleda uspje\u0161an trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pravilno-planiranje-treninga-vodi-do-seksi-figure-i-savrsene-sportske-izvedbe\"><span class=\"ez-toc-section\" id=\"Pravilno_planiranje_treninga_vodi_do_seksi_figure_i_savrsene_sportske_izvedbe\"><\/span>Pravilno planiranje treninga vodi do seksi figure i savr\u0161ene sportske izvedbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Kada dulje vremena vi\u0161e ne mo\u017eete napredovati u snazi ili performansama tr\u010danja,<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">&nbsp;mo\u017eda biste trebali ponovno razmotriti svoj trening. <strong>Izvodite li<\/strong> uvijek iznova <strong>iste vje\u017ebe s istim optere\u0107enjem<\/strong> i s istim brojem ponavljanja? <strong>Ve\u0107 godinu dana tr\u010dite sat vremena svaki drugi dan<\/strong> na istoj ruti istim tempom?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Onda ne iznena\u0111uje \u0161to se va\u0161a izvedba ne pobolj\u0161ava. Sva se dugotrajna sportska optere\u0107enja na na\u0161em tijelu manifestiraju prilago\u0111avanjima. <strong>Snaga \u0107e se pove\u0107ati, neki \u0107e od mi\u0161i\u0107a narasti, izgubit \u0107emo malo masno\u0107e, cjelokupna fizi\u010dka kondicija<\/strong> i performanse krvo\u017eilnog sustava pove\u0107at \u0107e se za bolje suo\u010davanje s izdr\u017eljivo\u0161\u0107u.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Me\u0111utim, ako tijelu uvijek dajete<strong> isti impuls, ne mo\u017eete o\u010dekivati razli\u010dite rezultate<\/strong> prilago\u0111avanja u obliku rasta prsa nakon vje\u017ebi na ben\u010du s istim optere\u0107enjem. Niti mo\u017eete o\u010dekivati da \u0107ete dobro istr\u010dati maraton kada tr\u010dite 10 kilometara svaki drugi dan. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"Pravilno planiranje treninga vodi do seksi figure i savr\u0161ene sportske izvedbe\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"Pravilno planiranje treninga vodi do seksi figure i savr\u0161ene sportske izvedbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>  <\/figcaption><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,49360,29667,48031,3885,3738,49009,36058\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-pravilno-poboljsati-sportske-performanse-i-prevladati-stagnaciju-u-treningu-i-gubitku-tezine\"><span class=\"ez-toc-section\" id=\"Kako_pravilno_poboljsati_sportske_performanse_i_prevladati_stagnaciju_u_treningu_i_gubitku_tezine\"><\/span>Kako pravilno pobolj\u0161ati sportske performanse i prevladati stagnaciju u treningu i gubitku te\u017eine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Ako \u017eelimo <strong>neprestano napredovati,<\/strong> <strong>moramo i dodati i posti\u0107i progresivno optere\u0107enje na treningu,<\/strong> \u0161to \u0107e nam pomo\u0107i da postignemo ja\u010di impuls treninga, a \u0161to \u0107e se odraziti na bolje rezultate na duge staze<\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"progresivno-opterecenje-moze-se-postici\">Progresivno optere\u0107enje mo\u017ee se posti\u0107i:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Ve\u0107im volumenom treninga<\/span><\/strong>&nbsp;u obliku ve\u0107ih brojeva setova unutar vje\u017ebi tijekom treninga. Za po\u010detak, <strong>umjesto 3 seta, napravimo 4. <\/strong>Mo\u017eemo koristiti i praksu <strong>jedne dodatne vje\u017ebe izvan plana treninga.<\/strong><\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Ve\u0107im intenzitetom treninga, <\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">\u0161to posti\u017eemo <strong>pove\u0107anjem optere\u0107enja dvoru\u010dnog utega.&nbsp;<\/strong>Broje se \u010dak i oni mali diskovi koji te\u017ee 1,25 kilograma. Naro\u010dito \u0107emo posti\u0107i ve\u0107u mehani\u010dku mi\u0161i\u0107nu napetost \u0161to je jedan od indikatora rasta mi\u0161i\u0107a.<\/span><\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Skra\u0107ivanjem intervala odmora izme\u0111u setova<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">&nbsp;izvodimo vje\u017ebe u kra\u0107em vremenu i s <strong>ve\u0107im metaboli\u010dkim stresom, \u0161to je indikator rasta mi\u0161i\u0107a.<\/strong><\/span><\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Usporavanjem tehnike vje\u017ebanja<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">&nbsp;pove\u0107avamo vrijeme pod napeto\u0161\u0107u (time under tension, TUT) i time ponovno <strong>pove\u0107avamo metaboli\u010dki stres.<\/strong><\/span><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Koji je broj ponavljanja tijekom treninga po mi\u0161i\u0107noj skupini najrazumniji odabir?&nbsp;<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">To je raspon od 40 do 60 ponavljanja. Mo\u017eemo odstupiti kod <strong>vje\u017ebi snage 4 \u2013 6 ponavljanja<\/strong> u kompleksnoj vje\u017ebi <strong>do&nbsp;\u201ebodybuildinga\u201d 8 \u2013 12 ponavljanja<\/strong> u sljede\u0107oj vje\u017ebi. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span>&nbsp;Ako ne znate kako sastaviti plan treninga, na\u0161 \u0107e vam \u010dlanak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\"Kako sastaviti kvalitetan plan treninga \u2013 savjeti, treninzi, naj\u010de\u0161\u0107e pogre\u0161ke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sastaviti kvalitetan plan treninga \u2013 savjeti, treninzi, naj\u010de\u0161\u0107e pogre\u0161ke<\/a><\/strong>&nbsp;definitivno pomo\u0107i.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"Kako pravilno pobolj\u0161ati sportske performanse i prevladati stagnaciju u treningu i gubitku te\u017eine?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"Kako pravilno pobolj\u0161ati sportske performanse i prevladati stagnaciju u treningu i gubitku te\u017eine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>    <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-mehanizma-koja-stimuliraju-rast-misica-bez-kojih-se-rezultati-ne-mogu-postici\"><span class=\"ez-toc-section\" id=\"3_mehanizma_koja_stimuliraju_rast_misica_bez_kojih_se_rezultati_ne_mogu_postici\"><\/span>3 mehanizma koja stimuliraju rast mi\u0161i\u0107a bez kojih se rezultati ne mogu posti\u0107i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Iscrpan rad Schoenfelda (2010.) pokazuje da su 3 primarna \u010dimbenika odgovorna za rast mi\u0161i\u0107a tijekom treninga snage.<\/span> <span style=\"color: #ff6600\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Mehani\u010dka napetost<\/span>.<\/strong><span style=\"font-weight: 400\">&nbsp;Posti\u017eemo ve\u0107u mehani\u010dku napetost ve\u0107om te\u017einom na dvoru\u010dnom utegu.<\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">O\u0161te\u0107enje mi\u0161i\u0107a<\/span><\/strong>&nbsp;manifestacija je optere\u0107enja treninga<span class=\"tlid-translation translation\" lang=\"en\">&nbsp;\u0161to se bilje\u017ei na stanicama mi\u0161i\u0107a o\u0161te\u0107enjima i stvaranjem mikrotrauma. Slijedom toga <strong>mi\u0161i\u0107i se obnavljaju i postaju ve\u0107i i ja\u010di.<\/strong><\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Metaboli\u010dki stres<\/strong>&nbsp;vi\u0161e se stimulira <strong>duljim vremenom pod napeto\u0161\u0107u<\/strong> (TUT) ili <strong>s vi\u0161e ponavljanja po setu aka&nbsp;\u201esetova pumpanja\u201d<\/strong> i mo\u017eemo ga zamisliti kao staro poznato&nbsp;\u201epe\u010denje mi\u0161i\u0107a tijekom vje\u017ebanja\u201d.<\/span><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"periodizacija-treninga-jesu-li-zbunjivanje-misica-i-ucestale-promjene-treninga-potpuno-nepotrebne\"><span class=\"ez-toc-section\" id=\"Periodizacija_treninga_Jesu_li_%E2%80%9Ezbunjivanje_misica%E2%80%9D_i_ucestale_promjene_treninga_potpuno_nepotrebne\"><\/span>Periodizacija treninga: Jesu li \u201ezbunjivanje mi\u0161i\u0107a\u201d i u\u010destale promjene treninga potpuno nepotrebne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Klju\u010d je za konstantno mijenjanje sportske izvedbe i prevladavanje stagnacije pravilno postavljen plan treninga <\/strong>uz uva\u017eavanje osnovnih mehanizama rasta mi\u0161i\u0107a. Pove\u0107avanje intenziteta treninga ne ide u beskona\u010dnost. Kao dio planiranja treninga trebali bismo <strong>pove\u0107avati optere\u0107enje u mezociklusu<\/strong> (srednjoro\u010dno razdoblje treninga) <strong>koji traje otprilike 4 \u2013 8 tjedana<\/strong><\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600\">[3] [7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Nakon ovoga bi bloka trebala postojati otprilike tjedna faza smanjenja optere\u0107enja treninga <\/strong>\u0161to ne zna\u010di Netflix i opu\u0161tanje. Pod ovime mo\u017eemo zamisliti <strong>redukciju intenziteta treninga za oko polovicu,<\/strong> kako bismo u potpunosti iskusili prilago\u0111avanja treninga. Jednostavno re\u010deno, mo\u017eemo <strong>smanjiti optere\u0107enje na dvoru\u010dnom utegu ili broj setova.&nbsp;<\/strong>Mo\u017eemo i koristiti dulje pauze kako bismo se odmorili izme\u0111u setova<\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Zbunjivanje mi\u0161i\u0107a i konstantne promjene treninga ne\u0107e nam donijeti bolje i br\u017ee rezultate.&nbsp;<\/strong>Ba\u0161 naprotiv, mogu odgoditi put do na\u0161ih ciljeva. Zamislimo da je na\u0161 cilj <strong>pove\u0107ati snagu nogu<\/strong> i na\u0161 bi se trening prvenstveno trebao usredoto\u010diti na kompleksne te\u0161ke vje\u017ebe snage kao \u0161to su&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjevi<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtva dizanja<\/a>&nbsp;ili iskoraci. Umjesto toga bismo izvodili <strong>jednu vje\u017ebu s na\u0161om vlastitom te\u017einom i zamijenili drugu s, primjerice,&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>.<\/strong>&nbsp;To nam <strong>ne\u0107e pomo\u0107i da postignemo svoj cilj. <\/strong>Paradoksalno, smanjili bismo si izvedbu kori\u0161tenjem ove strategije.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"3 mehanizma koja stimuliraju rast mi\u0161i\u0107a\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 mehanizma koja stimuliraju rast mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>  <\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"umjesto-zbunjivanja-misica-ponekad-je-bolje-zamijeniti-redoslijed-vjezbi-u-treningu-za-vecu-motivaciju\">Umjesto zbunjivanja mi\u0161i\u0107a ponekad je bolje zamijeniti redoslijed vje\u017ebi u treningu za ve\u0107u motivaciju<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">U studiji Enek Baz-Vallea i suradnika (2019.) znanstvenici su otkrili da je <strong>izmjena redoslijeda vje\u017ebi<\/strong> u 8-tjednom planu treninga koja se temelji na kompjuterskom programu <strong>bila manje zamorna za eksperimentalnu grupu sporta\u0161a od klasi\u010dnog programa treninga<\/strong> prema kojem je kontrolna grupa trenirala prema to\u010dno postavljenom planu treninga i to uvijek na isti na\u010din. Obje su grupe trenirale 4 puta tjedno, pro\u0161le su otprilike jednak volumen treninga tijekom programa i postigle sli\u010dne rezultate. No ovo ne smijemo zamijeniti s osnovama&nbsp;\u201ezbunjivanja mi\u0161i\u0107a\u201d koje se temelji na promjeni vrste treninga<\/span><\/span><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"osim-ako-nemamo-posebne-ciljeve-izvodenje-razlicitog-sporta-na-svakom-treningu-takoder-moze-biti-korisno\">Osim ako nemamo posebne ciljeve, izvo\u0111enje razli\u010ditog sporta na svakom treningu tako\u0111er mo\u017ee biti korisno<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Promjena vrsta vje\u017ebanja<\/span><\/strong> tijekom tjedna mo\u017ee biti korisna kako nam <strong>ne bi brzo postalo dosadno i kako ne bismo upali u stereotipni trening. <\/strong>Mo\u017eete se vi\u0161e veseliti treninzima i biti motiviraniji. No ovo je pak vrlo individualna stvar.<\/span><\/li><li><span style=\"font-weight: 400\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Zahvaljuju\u0107i kombinaciji razli\u010ditih sportskih aktivnosti<\/span><\/strong> (<span class=\"tlid-translation translation\" lang=\"en\">trening snage, HIIT, tr\u010danje, crossfit, itd.<\/span>) <strong>mo\u017eemo raditi na gotovo svim komponentama sportske izvedbe,<\/strong> kao \u0161to su maksimalna snaga, izdr\u017eljivost snage, izdr\u017eljivost brzine ili op\u0107enita aerobna izdr\u017eljivost i na taj na\u010din pobolj\u0161ati cjelokupnu fizi\u010dku kondiciju. Ako imate problema s redovnim vje\u017ebanjem i to vas sprje\u010dava u postizanju ciljeva, \u010dlanak<span class=\"tlid-translation translation\" lang=\"en\"> <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ne-vidite-rezultate-prehrane-i-napornog-rada-u-teretani-reci-cemo-vam-kako-uspjeti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 koraka do \u010deli\u010dne samodiscipline mo\u017ee vam pomo\u0107i da postignete svoje fitness ciljeve.<\/a><\/strong><\/span><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-je-lekcija\"><span class=\"ez-toc-section\" id=\"Sto_je_lekcija\"><\/span>\u0160to je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Rezultati u \u0161koli, na poslu ili u sportu posti\u017eu se napornim radom, strpljenjem, uporno\u0161\u0107u i pravilno postavljenim planom.&nbsp;<\/strong>Jednom kada do\u0111emo do stagnacije izvedbe, vrijeme je da promotrimo plan treninga i razmislimo je li pravilno postavljen. <strong>Nema smisla nastaviti vje\u017ebati na isti na\u010din i o\u010dekivati druga\u010dije rezultate.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Ostali \u010dimbenici \u017eivotnog stila idu ruku pod ruku s optimalno postavljenim planom treninga koji uva\u017eava osnove progresivnog optere\u0107enja. Bez sna, zdrave prehrane i no\u0161enja sa stresom, bit \u0107e mnogo te\u017ee posti\u0107i ciljeve nego ako se <strong>usredoto\u010dimo na pobolj\u0161avanje svih \u010dimbenika \u017eivotnog stila.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><span class=\"tlid-translation translation\" lang=\"en\">Na\u017ealost, u\u010destale promjene u treningu i sportovima kako bismo \u0161okirali mi\u0161i\u0107e u skladu s na\u010delom zbunjivanja mi\u0161i\u0107a ne\u0107e donijeti br\u017ee i bolje rezultate. <strong>Trening kojemu se pove\u0107ava zahtjevnost s dovoljno vremena za regeneraciju donijet \u0107e vam kvalitetne rezultate,<\/strong> samo trebate biti strpljivi i vjerovati u proces. Idealno je napraviti plan treninga s iskusnim trenerom.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vjerojatno \u0107emo do\u017eivjeti pravi \u0161ok kada ujutro stanemo pod hladni tu\u0161, sretnemo medvjeda u \u0161umi ili se na\u0111emo ispred karte podzemne \u017eeljeznice New Yorka, a dotad smo \u017eivjeli osamljeno. Je li mogu\u0107e\u00a0\u201e\u0161okirati i zbuniti\u201d mi\u0161i\u0107e tako da br\u017ee postignemo \u017eeljene rezultate?<\/p>\n","protected":false},"author":65,"featured_media":183653,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6368,7184,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-199406","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-hr","10":"tag-trening-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mo\u017eemo li br\u017ee izgraditi mi\u0161i\u0107e ili izgubiti te\u017einu zbunjivanjem mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li mogu\u0107e zbunjivanjem mi\u0161i\u0107a posti\u0107i br\u017ee rezultate s gubitkom te\u017eine ili rastom mi\u0161i\u0107a? 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