{"id":225226,"date":"2021-03-05T13:49:41","date_gmt":"2021-03-05T12:49:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225226"},"modified":"2021-03-05T13:51:48","modified_gmt":"2021-03-05T12:51:48","slug":"koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/","title":{"rendered":"Koliko ponavljanja trebate u\u010diniti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu?"},"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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Koliki_broj_ponavljanja_je_najbolja_praksa_za_rast_misica\" title=\"Koliki broj ponavljanja je najbolja praksa za rast mi\u0161i\u0107a?\">Koliki broj ponavljanja je najbolja praksa za rast mi\u0161i\u0107a?<\/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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#3_mehanizma_za_rast_misicne_mase\" title=\"3 mehanizma za rast mi\u0161i\u0107ne mase:\">3 mehanizma za rast mi\u0161i\u0107ne mase:<\/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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Za_najucinkovitiji_i_najbrzi_rast_misicne_mase_odaberite_seriju_sa_sirokim_spektrom_ponavljanja\" title=\"Za naju\u010dinkovitiji i najbr\u017ei rast mi\u0161i\u0107ne mase odaberite seriju sa \u0161irokim spektrom ponavljanja\">Za naju\u010dinkovitiji i najbr\u017ei rast mi\u0161i\u0107ne mase odaberite seriju sa \u0161irokim spektrom ponavljanja<\/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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Najcesci_mitovi_o_treningu_snage_broju_ponavljanja_u_nizu_i_porastu_misica\" title=\"Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i porastu mi\u0161i\u0107a\">Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i porastu mi\u0161i\u0107a<\/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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Koliko_ponavljanja_je_najbolja_praksa_za_gubitak_kilograma\" title=\"Koliko ponavljanja je najbolja praksa za gubitak kilograma?\">Koliko ponavljanja je najbolja praksa za gubitak kilograma?<\/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\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Najcesci_mitovi_o_treningu_snage_broju_ponavljanja_u_nizu_i_gubitku_kilograma\" title=\"Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i gubitku kilograma\">Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i gubitku kilograma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Koliki_je_broj_ponavljanja_i_s_kojim_opterecenjem_utega_prikladan_za_trening\" title=\"Koliki je broj ponavljanja i s kojim optere\u0107enjem utega prikladan za trening?\">Koliki je broj ponavljanja i s kojim optere\u0107enjem utega prikladan za trening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/#Koja_je_lekcija\" title=\"Koja je lekcija?\">Koja je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>&#8220;\u010covje\u010de, kako si u dobroj formi, koliko ponavljanja radi\u0161? Pa, Mark, stvarno izgleda\u0161&nbsp; predobro da bi na taj na\u010din izgubio kilograme i kladim se da si radio puno vi\u0161e od preporu\u010denih ponavljanja za svaku vje\u017ebu?&#8221; Napori za opona\u0161anje uspje\u0161nih obrazaca nekako su svima u krvi i prirodno poku\u0161avamo prona\u0107i naju\u010dinkovitije metode za rast mi\u0161i\u0107a, gubitak kilograma ili pobolj\u0161anje tjelesne kondicije. Tada je vrlo jednostavno isprobati plan prehrane i treninga od nekoga tko je upravo uspio posti\u0107i cilj kojem i vi te\u017eite. <strong>Ali ono \u0161to se odnosi na pojedinca ne mora ipak biti primjenjivo na sve<\/strong>, te mo\u017eda i ne predstavlja najsmisleniji i naju\u010dinkovitiji na\u010din za svakoga. Poku\u0161ajmo sve objasniti zajedno i poka\u017eimo za\u0161to se definitivno ne biste trebali bojati napora \u010dak i kada poku\u0161avate smr\u0161aviti.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliki_broj_ponavljanja_je_najbolja_praksa_za_rast_misica\"><\/span>Koliki broj ponavljanja je najbolja praksa za rast mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koji je idealan broj ponavljanja vje\u017ebi za porast mi\u0161i\u0107ne mase? To je vrlo te\u0161ko pitanje, na koje bi i najbolji znanstveni stru\u010dnjaci odgovorili da je stvar trenutne razine kondicije. Taman i da svaki momak u va\u0161oj teretani ima brz i to\u010dan odgovor, te ispali jasnu tvrdnju da je optimalno 8-12 ponavljanja, to i nije ba\u0161 tako jednostavno. Brojni su \u010dimbenici koji ulaze u igru, te mogu svakako utjecati na ovaj raspon za svakog pojedina\u010dno u odre\u0111enom trenutku svog sportskog \u017eivota. <strong>Pitanje je tako tim vi\u0161e konfuzno intenzitetom i povije\u0161\u0107u treninga sporta\u0161a, dobi, vremenom potrebnim za regeneraciju, cjelokupnim planom treninga i specifi\u010dnim vje\u017ebama.<\/strong> Prvo, poka\u017eimo koji su najva\u017eniji \u010dimbenici treninga za rast mi\u0161i\u0107a na temelju iscrpnog rada Brada Schoenfelda (2010). <span style=\"color: #ff6600\">[1]<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mehanizma_za_rast_misicne_mase\"><\/span>3 mehanizma za rast mi\u0161i\u0107ne mase:<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"Kako rastu mi\u0161i\u0107i?\" class=\"wp-image-212508\" title=\"Kako rastu mi\u0161i\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Mehani\u010dka napetost <\/strong>raste s pove\u0107anjem optere\u0107enja na utezima. Najve\u0107a mehani\u010dka napetost posti\u017ee se malim brojem ponavljanja (pribli\u017eno do 6) s optere\u0107enjem blizu povi\u0161ene maksimalne te\u017eine (1RM).<\/li><li>O\u0161te\u0107enje mi\u0161i\u0107a rezultat je ukupnog optere\u0107enja u treningu (obujam treninga po dijelu mi\u0161i\u0107a), \u0161to se o\u010dituje na mi\u0161i\u0107nim stanicama o\u0161te\u0107enjem i stvaranjem mikrotrauma. Da bi se postiglo optimalno o\u0161te\u0107enje mi\u0161i\u0107a, tipi\u010dan je srednji broj ponavljanja vje\u017ebi (pribli\u017eno 8-12) s optere\u0107enjem od 60-75% od 1RM.<\/li><li><strong>Metaboli\u010dki stres raste s vi\u0161e ponavljanja u seriji, <\/strong>te je karakteristi\u010dan za &#8220;seriju pumpi&#8221; koju karakterizira velik broj ponavljanja (15+) do te mjere da mi\u0161i\u0107i doslovno &#8220;izgaraju&#8221;. <strong>Ve\u0107i metaboli\u010dki stres mo\u017ee se posti\u0107i duljim vremenom pod napeto\u0161\u0107u<\/strong> (TUT).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste kontinuirano pobolj\u0161avali i mijenjali performanse, potrebno je postepeno poja\u010davati intenzitet treninga i poku\u0161ati <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/\" target=\"_blank\" aria-label=\"progresivno posti\u0107i preoptere\u0107enje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>progresivno<\/strong> <strong>posti\u0107i preoptere\u0107enje.<\/strong><\/a> Zahvaljuju\u0107i tome, dobit \u0107ete malo intenzivniji impuls za trening, koji \u0107e se o\u010ditovati u ve\u0107em porastu mi\u0161i\u0107a i snage. Ne bismo smjeli zaboraviti ispravnu periodizaciju treninga i nakon mezociklusa vje\u017ebi snage odabrati otprilike tjedan dana rastere\u0107enja s otprilike za 50% smanjenog intenziteta treninga kako bi u potpunosti odra\u017eavali pove\u0107anje snage i mi\u0161i\u0107ne mase.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Za_najucinkovitiji_i_najbrzi_rast_misicne_mase_odaberite_seriju_sa_sirokim_spektrom_ponavljanja\"><\/span>Za naju\u010dinkovitiji i najbr\u017ei rast mi\u0161i\u0107ne mase odaberite seriju sa \u0161irokim spektrom ponavljanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Schoenfeld i tim u svom opse\u017enom radu iz 2017.godine, a koji uklju\u010duje analizu 21 studije pokazali su da je <strong>rast mi\u0161i\u0107a zapravo usporediv s kori\u0161tenjem \u0161irokog spektra ponavljanja vje\u017ebi, pod uvjetom da svaku seriju vje\u017ebate pribli\u017eno zatajenju mi\u0161i\u0107a.<\/strong> \u0160to ovo zapravo zna\u010di? Jednostavno, vje\u017ebate na na\u010din kao da vas ne \u010deka odre\u0111eni broj ponavljanja. Dakle, rast mi\u0161i\u0107a usporediv je pri 6, 10, 15 ili \u010dak 30 ponavljanja s optere\u0107enjem koje vam omogu\u0107uje da se pribli\u017eite zatajenju mi\u0161i\u0107a za zadani broj ponavljanja. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S obzirom na prirodu mehanizama hipertrofije mi\u0161i\u0107a, \u010dini se idealnim vje\u017ebati seriju sa \u0161irokim spektrom ponavljanja. Zapravo, to implicitno potvr\u0111uje i visokokvalitetni rad Schoenfelda i sur. po\u010detkom 2021. koji postavlja vi\u0161e pitanja nego odgovora. Uklju\u010divanje <strong>serije s velikim brojem ponavljanja \u010dini se prikladnije za izolirane vje\u017ebe<\/strong>, kao \u0161to je to uglavnom slu\u010daj za vje\u017ebe bicepsa ili tricepsa. U slu\u010daju <strong>slo\u017eenih vi\u0161ezglobnih vje\u017ebi, s druge strane, bolje je zadr\u017eati ni\u017ei profil<\/strong> <strong>(manji broj ponavljanja)<\/strong>, s obzirom da su takva <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/mrtvo-dizanje-koje-pogreske-najcesce-radimo-i-kako-ih-izbjeci\/\" target=\"_blank\" aria-label=\"mrtva dizanja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtva dizanja<\/a><\/span> ili <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" aria-label=\"\u010du\u010dnjevi  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">\u010du\u010dnjevi<\/span> <\/a>daleko iscrpniji od izoliranih vje\u017ebi na \u017eiv\u010dano-mi\u0161i\u0107nom sustavu, kojem je tako\u0111er potrebno dovoljno prostora za regeneraciju. <span style=\"color: #ff6600\">[5-6]<\/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\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"Koliki broj ponavljanja je najbolja praksa za rast mi\u0161i\u0107a?\" class=\"wp-image-212598\" width=\"843\" height=\"562\" title=\"Koliki broj ponavljanja je najbolja praksa za rast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>U slu\u010daju treninga s vi\u0161e ponavljanja u seriji, \u010dini se da je potrebno vi\u0161e truda i &#8220;nelagode&#8221;, \u0161to sporta\u0161ima uzrokuje odustajanje prije nego \u0161to postignu pravi mi\u0161i\u0107ni zastoj. Siguran sam da ste se na\u0161li u situacijama kada ste mislili da ne mo\u017eete dalje, ali svejedno ste prona\u0161li skrivenu snagu i napravili nekoliko dodatnih ponavljanja. Rad Santaniela i suradnika, koji nije prona\u0161ao nikakvu korist u izvo\u0111enju brojnih ponavljanja koja dovode do stanja mi\u0161i\u0107nog zatajenja, zbunjuje, \u0161to dokazuje \u010dinjenica da <strong>plan treninga treba promatrati u cjelini, a ne samo kao &#8220;posebne dijelove.&#8221;<\/strong> <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U kontekstu programa treninga, to obi\u010dno nije samo pove\u0107anje mi\u0161i\u0107ne mase, ve\u0107 i mi\u0161i\u0107ne snage. Njezin razvoj karakteriziraju pribli\u017eno <strong>2-3 ponavljanja s optere\u0107enjem od 90-95% 1RM<\/strong> (maksimalna podignuta te\u017eina s ispravnom tehnikom za jedno ponavljanje). Suprotno tome, <strong>visoke stope ponavljanja,<\/strong> izra\u017eene u otprilike vi\u0161e od 15 ponavljanja, naj\u010de\u0161\u0107e se koriste za <strong>pove\u0107anje&nbsp;izdr\u017eljivosti mi\u0161i\u0107a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U rasporedu treninga mo\u017eete koristiti \u0161irok spektar ponavljanja, ali posebno biste trebali biti svjesni za\u0161to vje\u017ebate ba\u0161 kao \u0161to se tokom vje\u017ebanja pitate je li stvarno dobra ideja trenirati s 5, 10 ili 20 ponavljanja s tako velikim optere\u0107enjem . Imajte na umu i da se potpuna <strong>regeneracija mi\u0161i\u0107a nakon optere\u0107enja snage javlja za otprilike 24-72 sata.<\/strong> S obzirom na vrijeme potrebno za regeneraciju, \u010dini se prikladnim vje\u017ebati jedan dio mi\u0161i\u0107a otprilike dva puta tjedno. <span style=\"color: #ff6600\">[2]<\/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\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Koliko serija i ponavljanja trebam napraviti?\" class=\"wp-image-212611\" width=\"843\" height=\"562\" title=\"Koliko serija i ponavljanja trebam napraviti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcesci_mitovi_o_treningu_snage_broju_ponavljanja_u_nizu_i_porastu_misica\"><\/span>Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i porastu mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Podizanje maksimuma najbolji je put do rasta mi\u0161i\u0107a<\/h3>\n\n\n\n<p>S vremena na vrijeme, \u010dak se i vi u va\u0161oj omiljenoj teretani, mo\u017eete susresti sa slu\u010dajevima kada vrlo mladi de\u010dki poku\u0161avaju trenirati do maksimalne granice svojih mogu\u0107nosti. Osim pravilne tehnike koja, posebno zbog zaobljenih le\u0111a u obliku zategnutog luka u mrtvom dizanju, mo\u017ee stvoriti probleme s intervertebralnim diskom, te u kona\u010dnici takve vje\u017ebe nemaju apsolutno nikakvog u\u010dinka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nakon jednog ponavljanja serije, ne posti\u017ee se puno na mi\u0161i\u0107noj masi,<\/strong> a istovremeno se pretjerano iscrpljuje \u017eiv\u010dani sustav kojem je tada potrebno vi\u0161e prostora za regeneraciju. Maksimalno testiranje (1RM) ima svoje mjesto na po\u010detku i na kraju ciklusa treninga kako bi se uo\u010dilo na koji na\u010din pravilno prilagoditi svoje optere\u0107enje u treningu i gdje ste se tijekom vremena mogli vi\u0161e opteretiti. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"28324,44248,8350,28792,46435,46912,48031,28683,29667,256,28876,7185,1593,6322\" ><\/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<h3 class=\"is-style-default wp-block-heading\">2. Idealno je trenirati u rasponu od 8-12 ponavljanja, u protivnom se vje\u017ebanje ne isplati<\/h3>\n\n\n\n<p>Kao \u0161to smo gore rekli, mo\u017eemo potaknuti rast mi\u0161i\u0107a pomo\u0107u \u0161irokog spektra ponavljanja, a to nije nu\u017eno tradicionalnih 8 &#8211; 12 ponavljanja u nizu, koji su preporu\u010deni u bodybuildingu. Najva\u017enije je <strong>koristiti teret s kojim biste mogli imati oko 1-3 ponavljanja u rezervi.<\/strong> Serije u kojima \u017eelite primijeniti ve\u0107i broj ponavljanja blizu iscrpljenja mi\u0161i\u0107a trebale bi biti spremljene za posljednju seriju. \u010cini se da je njihova upotreba povoljno rje\u0161enje, posebno u slu\u010daju izoliranih vje\u017ebi.<span style=\"color: #ff6600\"> [3-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Mi\u0161i\u0107i rastu samo dizanjem \u017eeljeza<\/h3>\n\n\n\n<p>Samo se osvrnite na sportske discipline i vidjet \u0107ete brojne sporta\u0161e koji su postigli mi\u0161i\u0107nu hipertrofiju zbog same naravi svoje sportske discipline. Ne moramo i\u0107i daleko i mo\u017eemo primijetiti da <strong>sprint ili visokointenzivni trening biciklista na stazama tako\u0111er poti\u010du rast mi\u0161i\u0107a.<\/strong> Naravno, u programu treninga ovih sporta\u0161a postoji i komponenta snage, ali dovoljno intenzivan impuls rasta mo\u017ee se op\u0107enito posti\u0107i i treningom visokog intenziteta. <span style=\"color: #ff6600\">[10-11]<\/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\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"Mogu li mi\u0161i\u0107i rasti nakon sprinta ili HIIT treninga?\" class=\"wp-image-212624\" width=\"843\" height=\"562\" title=\"Mogu li mi\u0161i\u0107i rasti nakon sprinta ili HIIT treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Veliki broj ponavljanja najbolje iskle\u0161e mi\u0161i\u0107e<\/h3>\n\n\n\n<p><strong>\u0160to zna\u010di <span style=\"color: #ff6600\">definirati mi\u0161i\u0107e?<\/span><\/strong> Za ve\u0107inu ljudi to zna\u010di <strong>rije\u0161iti se potko\u017enog masnog tkiva i zadr\u017eati ili pove\u0107ati mi\u0161i\u0107nu masu.<\/strong> Iz ove perspektive, ponovno je po\u017eeljno koristiti \u0161iroki spektar ponavljaju\u0107ih vje\u017ebi dok se mi\u0161i\u0107i u potpunosti ne izmore. Mo\u017eete zadr\u017eati u rezervi do 3 ponavljanja. Op\u0107enito, <strong>mo\u017eda je bolje \u010de\u0161\u0107e vje\u017ebati standardnih 8-12 ponavljanja s optere\u0107enjem od 60-75% va\u0161eg maksimuma<\/strong> u odre\u0111enoj vje\u017ebi, nego poku\u0161ati pribli\u017eiti se iscrpljivanju mi\u0161i\u0107a laganom bu\u010dicom ili elasti\u010dnom trakom. Kada smanjujete masno tkivo, va\u017eno je trenirati dovoljno naporno da biste aktivirali \u0161to vi\u0161e mi\u0161i\u0107a i imali <span style=\"color: #ff6600\">uravnote\u017eenu prehranu<\/span> s dovoljno <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\"proteina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a><\/span> za svoje potrebe. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Da, ali ako vas ne boli, to nije bio pravi trening.<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\" target=\"_blank\" aria-label=\"Bolovi u mi\u0161i\u0107ima nakon treninga ili DOMS (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bolovi u mi\u0161i\u0107ima nakon treninga ili DOMS<\/a><\/strong><\/span> (odgo\u0111ena mi\u0161i\u0107na bol) najvjerojatnije su uzrokovani o\u0161te\u0107enjem mi\u0161i\u0107a od samog treninga. Obi\u010dno se pojavljuje 24-72 sata nakon treninga. Kao \u0161to znate,<strong> nakon napornih \u010du\u010dnjeva najve\u0107i je problem spustiti se stepenicama dva do tri dana nakon samog<\/strong> <strong>treninga.<\/strong> Me\u0111utim, \u010dini se da optere\u0107enje mi\u0161i\u0107a nije nu\u017eno neophodno za rast mi\u0161i\u0107a, odnosno kako bi mi\u0161i\u0107i rasli mogu\u0107e je trenirati i bez bolova u njima. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povratak na trening nakon duge pauze ili ozljede neizbje\u017eno boli, ali s vremenom s pove\u0107anjem kondicije i \u010ditavim nizom prilagodbenih promjena zaista mo\u017eete u\u010dinkovito trenirati \u010dak i bez bolova u mi\u0161i\u0107ima. U slu\u010daju da vas zanima \u0161to jesti i kako vje\u017ebati za u\u010dinkovito pove\u0107anje mi\u0161i\u0107ne mase, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #993300\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" aria-label=\"\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e?<\/a><\/span><\/span><\/strong><\/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\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"Kako definirati mi\u0161i\u0107e?\" class=\"wp-image-212637\" width=\"843\" height=\"563\" title=\"Kako definirati mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_ponavljanja_je_najbolja_praksa_za_gubitak_kilograma\"><\/span>Koliko ponavljanja je najbolja praksa za gubitak kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odgovor na to pitanje nekako je skriven izme\u0111u redova, pa razjasnimo ovo. Osnova za uspje\u0161no mr\u0161avljenje je prehrana koja slijedi <strong><span style=\"color: #ff6600\">deficit kalorija<\/span> <\/strong>i to ne bi trebalo biti upitno. Tako\u0111er je potrebno imati dobar <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\"plan treninga (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plan treninga<\/a> koji \u0107e vam pomo\u0107i odr\u017eati \u0161to vi\u0161e mi\u0161i\u0107ne mase i pospje\u0161iti gubitak masnog tkiva.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Kolika je potro\u0161nja energije tijekom treninga?<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"Koliko ponavljanja je najbolja praksa za gubitak kilograma?\" class=\"wp-image-212562\" title=\"Koliko ponavljanja je najbolja praksa za gubitak kilograma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Trajanje treninga<\/strong> izravno utje\u010de na koli\u010dinu sagorenih kalorija. Ali trebate paziti da aktivno provedete vrijeme na treningu, jer stajanje i razgovor za \u0161ankom ne tro\u0161e puno kalorija za vas.<\/li><li><strong>Intenzitet treninga <\/strong>koji bi bio u skladu s na\u0161im potrebama mo\u017ee se odrediti pomo\u0107u pulsa. \u0160to je trening intenzivniji, puls vam je ve\u0107i i time sagorijevate vi\u0161e energije.<\/li><li><strong>Tjelesna te\u017eina<\/strong> utje\u010de na potro\u0161nju energije. \u0160to je ve\u0107a, time je ve\u0107i i izlaz energije. Tjelesna gra\u0111a tako\u0111er igra ulogu, \u0161to je udio mi\u0161i\u0107ne mase ve\u0107i sagorijeva se i vi\u0161e energije iz masnog tkiva tijekom kretanja.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za odr\u017eavanje mi\u0161i\u0107a tijekom mr\u0161avljenja klju\u010dno je dovoljno opteretiti mi\u0161i\u0107e intenzivnim treningom snage i voditi ra\u010duna o <strong>pove\u0107anju unosa proteina<\/strong>, posebno u periodu oko treninga, kada takva kombinacija mo\u017ee u dovoljnoj mjeri potaknuti stvaranje mi\u0161i\u0107nih proteina (MPS). <span style=\"color: #ff6600\">[14-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija Longlanda i sur. pokazala je da je <strong>mogu\u0107e dobiti mi\u0161i\u0107e \u010dak i u relativno visokom kalorijskom deficitu<\/strong> (smanjenje kalorija za 40% u odnosu na tjelesne potrebe) u kontekstu treninga snage i visokog unosa proteina od <strong>2,4 grama<\/strong> po kilogramu tjelesne te\u017eine. Pojedinci s ovim ve\u0107im unosom proteina u studiji <strong>izgubili su manje od 5 kilograma masnog tkiva i u prosjeku su dobili 1,2 kilograma mi\u0161i\u0107ne mase.<\/strong> <span style=\"color: #ff6600\">[14-16]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcesci_mitovi_o_treningu_snage_broju_ponavljanja_u_nizu_i_gubitku_kilograma\"><\/span>Naj\u010de\u0161\u0107i mitovi o treningu snage, broju ponavljanja u nizu i gubitku kilograma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Prilikom gubljenja kilograma, najbolje je vje\u017ebati s velikim brojem ponavljanja<\/h3>\n\n\n\n<p>Trening snage u mr\u0161avljenju, zajedno s pove\u0107anim unosom proteina, trebao bi pridonijeti odr\u017eavanju i mogu\u0107em pove\u0107anju mi\u0161i\u0107ne mase. Klju\u010dnom varijablom mi\u0161i\u0107ne hipertrofije smatra se<strong> mehani\u010dka napetost<\/strong> u obliku stalnog pove\u0107avanja optere\u0107enja na bu\u010dici. To je tako\u0111er jedan od uvjeta za progresivno preoptere\u0107enje potrebno za pomicanje granica i kontinuirano pobolj\u0161anje. To nam pru\u017ea zaklju\u010dak da je <strong>najprikladnija strategija usredoto\u010diti se na kombinaciju 4-6 ponavljanja s oko 80-85% 1RM i 8-12 ponavljanja sa 60-75% 1RM.<\/strong> To \u0107e pomo\u0107i u odr\u017eavanju mi\u0161i\u0107ne snage i mi\u0161i\u0107ne mase. Nakon treninga treba uzeti dozu od <strong>pribli\u017eno 30 grama <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\"proteina sirutke (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina sirutke<\/a><\/span><\/strong> kako bi se maksimizirala proteosinteza mi\u0161i\u0107a. Nakon treninga za cijelo tijelo, doza mo\u017ee biti \u010dak i 40 grama. <span style=\"color: #ff6600\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napokon, veliki broj ponavljanja treba koristiti samo za izolirano vje\u017ebanje pojedinih mi\u0161i\u0107a, ili ovu strategiju treba izbjegavati, <strong>a gubitak kilograma popratiti pove\u0107anjem izlazne energije kroz vi\u0161e aktivnosti tijekom dana<\/strong> i kretanja u obliku NEAT-a. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u017dene moraju vje\u017ebati na druk\u010diji na\u010din od mu\u0161karaca<\/h3>\n\n\n\n<p><strong>Da skratimo pri\u010du: &#8220;Ne, to nije tako.&#8221;<\/strong> Postavljanje treninga snage temelji se na ciljevima sporta\u0161a i eventualno potrebnim specifi\u010dnim prilagodbama u odnosu na drugi sport.<strong> Za ve\u0107inu \u017eena koje vje\u017ebaju kako bi se osje\u0107ale dobro u svom tijelu vrijedi sli\u010dna op\u0107enita shema kao i za mu\u0161karce.<\/strong> Jedina razlika mo\u017ee biti ja\u010danje i pove\u0107anje mi\u0161i\u0107ne mase u razli\u010ditim mi\u0161i\u0107nim podru\u010djima. Dok se mu\u0161karci uglavnom usredoto\u010duju na prsa, le\u0111a i ruke, \u017eene, naprotiv, usmjeravaju pa\u017enju na noge, stra\u017enjicu i trbuh. Me\u0111utim, ovo realno zna\u010di dodavanje i uklanjanje ciljanih vje\u017ebi kao dio sveobuhvatnog plana treninga. Djevojke, ne bojte se dizati te\u0161ke utege, iznenadit \u0107ete se \u0161to sve mo\u017eete!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u017dene bi trebale vje\u017ebati s manjim optere\u0107enjem i ve\u0107im brojem ponavljanja od mu\u0161karaca<\/h3>\n\n\n\n<p>Kao \u0161to pokazuje prethodna to\u010dka, <strong>\u017eene ne bi trebale vje\u017ebati druk\u010dije od mu\u0161karaca.<\/strong> Premda je istina da \u017eene uglavnom imaju manje snage u odnosu na mu\u0161karce, postavljanje njihovog plana treninga vodit \u0107e se trenutnim mogu\u0107nostima maksimalne snage, koje \u0107e biti manje u odnosu na mu\u0161karce. Ali jedina razlika bit \u0107e druk\u010dija te\u017eina bu\u010dice. <strong>Op\u0107enito, preporu\u010deni broj ponavljanja vje\u017ebe je jednak.<\/strong> Ja\u010danje tijela jednostavno predstavlja gubitak tjelesne masno\u0107e i pove\u0107anje mi\u0161i\u0107ne mase na ciljanim podru\u010djima.<\/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\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Je li najbolje raditi velik broj ponavljanja kada gubite kilograme?\" class=\"wp-image-212650\" width=\"843\" height=\"562\" title=\"Je li najbolje raditi velik broj ponavljanja kada gubite kilograme?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Dizanjem utega \u017eene \u0107e izgledati poput \u017eenske verzije Arnolda<\/h3>\n\n\n\n<p>Strah \u017eena da \u0107e dizanjem utega izgledati poput \u017eenske verzije Arnolda Schwarzeneggera ili Ronnie Colemana neutemeljen je. <strong>\u017dene uglavnom nemaju preduvjete za takav rast mi\u0161i\u0107a kao mu\u0161karci<\/strong>, zbog razli\u010ditih hormona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drage djevojke, kada po\u010dnete dizati utege, realno mo\u017eete o\u010dekivati \u200b\u200brast mi\u0161i\u0107a, ali bit \u0107e ih puno manje nego \u0161to zami\u0161ljate u glavi, tako \u0107ete se rije\u0161iti potko\u017enog masnog tkiva, sveukupno \u0107ete oja\u010dati figuru, pove\u0107ati svoje samopo\u0161tovanje i osje\u0107at \u0107ete se puno bolje u svom tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening snage u osnovi je sli\u010dan kiparstvu.<\/strong> Svatko od nas ima svoje tijelo, koje mo\u017eemo \u0161to vi\u0161e promijeniti treningom snage prema na\u0161im \u017eeljama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Tijekom vje\u017ebanja i gubitka kilograma trebate se \u0161to vi\u0161e znojiti i zato morate napraviti veliki broj ponavljanja<\/h3>\n\n\n\n<p>Znojenje je prirodni mehanizam hla\u0111enja kojim se tijelo rje\u0161ava vi\u0161ka topline koju mi\u0161i\u0107i proizvode tijekom sportskih aktivnosti. Znojenje je samo po sebi vrlo individualno i <strong>prakti\u010dki nema nikakve veze s u\u010dinkovitijim gubitkom kilograma<\/strong>. Stoga nije potrebno vje\u017ebati nerazumno veliku koli\u010dinu vje\u017ebi ponavljanja samo da biste se vi\u0161e znojili i svakako ne biste trebali nositi dodatne slojeve odje\u0107e. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er vam ne poma\u017ee omotavanje dodatnog sloja oko trbuha i nada kako \u0107e vam to pomo\u0107i da izgubite kilograme prilikom ponavljanja tisu\u0107e trbu\u0161njaka. Ako \u017eelite saznati vi\u0161e o gubitku kilograma u podru\u010dju trbuha, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" target=\"_blank\" aria-label=\"Razli\u010dite vrste trbu\u0161njaka: za\u0161to vam ne poma\u017eu kod izgaranja masnih naslaga trbuha? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Razli\u010dite vrste trbu\u0161njaka: za\u0161to vam ne poma\u017eu kod izgaranja masnih naslaga trbuha?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliki_je_broj_ponavljanja_i_s_kojim_opterecenjem_utega_prikladan_za_trening\"><\/span>Koliki je broj ponavljanja i s kojim optere\u0107enjem utega prikladan za trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">primarni cilj<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">optere\u0107enje<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Porast snage<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>2\u20136<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>80\u201395 % 1RM<\/strong><\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ja\u010danje izdr\u017eljivosti mi\u0161i\u0107a<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>15+<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>ispod 50% 1RM<\/strong><\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Rast mi\u0161i\u0107a<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>8\u201312<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>60\u201375 % 1RM<\/strong><\/p><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Rast mi\u0161i\u0107a *<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>pribli\u017eno mi\u0161i\u0107nom zatajenju<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gubitak kilograma i odr\u017eavanje mi\u0161i\u0107a<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gubitak kilograma i odr\u017eavanje mi\u0161i\u0107a *<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>pribli\u017eno mi\u0161i\u0107nom zatajenju<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* za posljednju seriju vje\u017ebi ili u slu\u010daju izoliranog treninga pojedinih mi\u0161i\u0107nih regija treba koristiti vi\u0161e ponavljanja<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_lekcija\"><\/span>Koja je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Broj ponavljanja u nizu va\u017ena je varijabla treninga, ali ne treba o tome krajnje razmi\u0161ljati i brinuti se kao da je poanta svega. <strong>Ako tijekom treninga koristite \u0161iroki spektar ponavljanja pribli\u017eno do zatajenja mi\u0161i\u0107a, vjerojatno ne\u0107ete pogrije\u0161iti.<\/strong> U te\u0161kim vi\u0161ezglobnim osnovnim vje\u017ebama poput \u010du\u010dnja ili mrtvog dizanja, zbog rasta mi\u0161i\u0107a i odr\u017eavanja istih tijekom dijete, po\u017eeljno je usredoto\u010diti se na te\u017ee serije u rasponu od pribli\u017eno 4-12 ponavljanja s optere\u0107enjem od 60-85% 1RM . Bolje sa\u010duvajte seriju s velikim brojem ponavljanja za posljednji niz izoliranih vje\u017ebi, gdje \u0107ete pove\u0107ati metaboli\u010dki stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cak i tijekom gubitka te\u017eine, nepotrebno je prakticirati velik broj ponavljanja.<\/strong> Tijelu treba dati dovoljno sna\u017ean impuls za trening kako bi mu zatrebali mi\u0161i\u0107i, a ne da ih se potisne u procesu vje\u017ebanja. Odgovaraju\u0107i unos proteina, posebno proteina sirutke nakon treninga, pomo\u0107i \u0107e pove\u0107ati ovaj impuls.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pa koliki je broj ponavljanja u seriji najbolji?<\/strong> Tom Cruise ne bi mogao odgovoriti na to ni u sljede\u0107oj Nemogu\u0107oj misiji. Za naju\u010dinkovitiji porast i odr\u017eavanje mi\u0161i\u0107a tijekom dijete, odaberite seriju sa \u0161irokim spektrom ponavljanja pribli\u017eno do mi\u0161i\u0107nog zatajenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I koliki broj ponavljanja smatrate najboljim? Podijelite s nama u komentarima svoja iskustva, savjete i trikove. Ako vam se svidio \u010dlanak, podr\u017eite ga dijeljenjem s drugima kako bi va\u0161i prijatelji znali da prilikom mr\u0161avljenja ipak ne trebaju vje\u017ebati s velikim brojem ponavljanja.<\/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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Kako mi\u0161i\u0107na masa raste i koliko ponavljanja biste trebali napraviti? U ovom \u0107emo vam \u010dlanku savjetovati \u0161to je najbolje za rast mi\u0161i\u0107a ili gubitak kilograma.<\/p>\n","protected":false},"author":65,"featured_media":212526,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6368,7184,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225226","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-snage-hr","11":"tag-vjezbe-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koliko ponavljanja trebate u\u010diniti kako biste izgubili kilograme ili pove\u0107ali mi\u0161i\u0107nu masu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko je ponavljanja potrebno za porast mi\u0161i\u0107a, br\u017ei gubitak kilograma ili sagorijevanje masti i klesanje mi\u0161i\u0107ne mase. 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