{"id":229865,"date":"2020-05-26T17:22:00","date_gmt":"2020-05-26T15:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=229865"},"modified":"2022-01-18T18:27:56","modified_gmt":"2022-01-18T17:27:56","slug":"trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/","title":{"rendered":"Trening na otvorenom &#8211; za\u0161to i kako zapo\u010deti vje\u017ebanje na svje\u017eem zraku"},"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\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/#Zasto_vjezbati_vani\" title=\"Za\u0161to vje\u017ebati vani?\">Za\u0161to vje\u017ebati vani?<\/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\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/#Kako_vjezbati_vani\" title=\"Kako vje\u017ebati vani?&nbsp;\">Kako vje\u017ebati vani?&nbsp;<\/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\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/#Park_%E2%80%93_idealna_vanjska_teretana\" title=\"Park &#8211; idealna vanjska teretana\">Park &#8211; idealna vanjska teretana<\/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\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/#Kako_se_pripremiti_za_trening_na_otvorenom\" title=\"Kako se pripremiti za trening na otvorenom?\">Kako se pripremiti za trening na otvorenom?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vi\u0161e od <strong>teretane<\/strong> volite <strong>svje\u017ei zrak?<\/strong> Ukoliko se dvoumite i bojite da outdoor trening nije toliko u\u010dinkovit, ovaj \u010dlanak je namijenjen upravo vama. Mo\u017eda ste i vi jedna od osoba koje bi rado isprobale promjenu, ali ne znaju kako. Upoznajte<strong> prednosti i najbolje na\u010dine<\/strong> vje\u017ebanja vani, ali i <strong>upute<\/strong> <strong>za<\/strong>&nbsp;<strong>plan treninga<\/strong> za trening na otvorenom.<\/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=\"Zasto_vjezbati_vani\"><\/span>Za\u0161to vje\u017ebati vani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Veliki dio<\/strong>&nbsp;svog \u017eivota <strong>provodimo u zatvorenom prostoru<\/strong> i to uglavnom u zimskim mjesecima. Sada se probajte sjetiti koliko sati provodite na otvorenom tokom radnog dana? Ukoliko je va\u0161 odgovor &#8220;malo&#8221;, probajte razmisliti o zamjeni<strong> treninga u teretani treningom na zraku<\/strong> za vrijeme sun\u010danog dana. Ukoliko niste ba\u0161 sigurni, ovdje je samo <strong>nekoliko razloga<\/strong> koji bi vas mogli&nbsp;<strong>uvjeriti.<\/strong><\/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\">Pobolj\u0161at \u0107e vam raspolo\u017eenje<\/h3>\n\n\n\n<p>Boravak vani op\u0107enito ima <strong>pozitivan utjecaj na raspolo\u017eenje.<\/strong> Kretanje na svje\u017eem zraku <strong>pobolj\u0161ava raspolo\u017eenje <\/strong>i <strong>smanjuje depresiju i ljutnju.<\/strong> Prema znanstvenicima iz Velike Britanije, ve\u0107 <strong>5 minuta<\/strong> vje\u017ebanja u prirodi ima pozitivni u\u010dinak na \u010dovjekovo raspolo\u017eenje. Bilo bi najbolje da to isprobate sami, probajte putem s posla provesti barem 5 minuta <strong>u \u0161etnji parkom<\/strong> ili \u0161umom i pratite promjenu u svojim emocijama.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/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\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg\" alt=\"Pobolj\u0161at \u0107e vam raspolo\u017eenje\" class=\"wp-image-219949\" width=\"843\" height=\"563\" title=\"Pobolj\u0161at \u0107e vam raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/tr_ning_vonku_zlep_uje_n_ladu_.jpeg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Dobit \u0107ete vitamin D<\/h3>\n\n\n\n<p><strong>Vitamin D <\/strong>tijelo dobiva <strong>iz sun\u010danih zraka<\/strong> ili u obliku&nbsp;<strong><a title=\"Vitamin D3 1000 IU - GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">suplemenata<\/a>. <\/strong>Znakovi njegovog <strong>nedostatka<\/strong> pokazuju se uglavnom pri<strong> nedostatku sun\u010danih dana, zimi <\/strong>ili <strong>u karanteni.<\/strong> Ukoliko niste fanovi dodataka prehrani, probajte provesti vi\u0161e vremena vani, na primjer vje\u017ebaju\u0107i. Prema organizaciji NIH (National Institute of Health)&nbsp;boravkom na suncu izme\u0111u <strong>10:00 i 15:00<\/strong> svega<strong> 5-30 minuta<\/strong> barem <strong>2x tjedno<\/strong> mo\u017eete si osigurati <strong>dovoljan unos vitamina D.<\/strong> Je li vam dovoljan argument da \u0107ete si treningom na zraku osigurati vitamin D? Probajte <strong>zamijeniti traku za tr\u010danje<\/strong> \u0161etnjom ili <strong>tr\u010danjem vani<\/strong> i istovremeno \u0107ete dobiti dozu vitamina va\u017enog za svoje zdravlje.&nbsp;<span style=\"color: #ff6600;\">[1] [2]&nbsp; &nbsp; &nbsp; &nbsp;<\/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\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg\" alt=\"Poduprijet \u0107ete svoje samopouzdanje\" class=\"wp-image-219966\" width=\"843\" height=\"563\" title=\"Poduprijet \u0107ete svoje samopouzdanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/vonkaj_tr_ning_podporuje_sebavedomie_.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Poduprijet \u0107ete svoje samopouzdanje<\/h3>\n\n\n\n<p>Trening vani mo\u017ee pozitivno utjecati i na na\u0161 mozak, a vje\u017ebanje na zraku <strong>stimulira<\/strong> sva <strong>ljudska osjetila<\/strong> na na\u010din na koji <strong>trening u zatvorenom prostoru ne mo\u017ee.<\/strong> Trening vani <strong>pobolj\u0161ava samopouzdanje<\/strong> dok boravak u blizini vode i zelenih povr\u0161ina jo\u0161 dodatno pove\u0107ava taj efekt. Osim toga, aktivnosti <strong>niskog i srednjeg intenziteta<\/strong> su<strong> bolje nego visokointenzivno vje\u017ebanje<\/strong> za podizanje samopouzdanja. Probajte<strong> biciklirati, \u0161etati<\/strong> ili raditi poslove u vrtu, pobolj\u0161at \u0107ete ne samo kondiciju, ve\u0107 i <strong>samopouzdanje.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [5]<\/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<h3 class=\"wp-block-heading\">Potro\u0161it \u0107ete vi\u0161e kalorija<\/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\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg\" alt=\"Potro\u0161it \u0107ete vi\u0161e kalorija\" class=\"wp-image-220165\" title=\"Potro\u0161it \u0107ete vi\u0161e kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/a_-WhatsApp-Image-2021-01-07-at-12.48.00.jpeg 1066w\" 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<p><strong>Tr\u010danje na traci<\/strong>&nbsp;u teretani <strong>nije isto<\/strong> kao <strong>tr\u010danje u parku.<\/strong> Promjenu \u0107e osjetiti uglavnom va\u0161i <strong>zglobovi i ligamenti<\/strong> koji su za vrijeme<strong> tr\u010danja na traci vi\u0161e optere\u0107eni.<\/strong> To \u0107e pridonijeti i <strong>potro\u0161nji kalorija<\/strong> jer<strong> otpor koji pru\u017ea zrak<\/strong> mo\u017ee pove\u0107ati broj potro\u0161enih kalorija do 10 %. Sigurno vam ne\u0107e \u0161tetiti niti ako tijelu priu\u0161tite kretanje <strong>na raznim povr\u0161inama.<\/strong> Jednostavnije je pretr\u010dati 5 km na traci za tr\u010danje nego na trasi u parku \u010diji se nagib podi\u017ee, spu\u0161ta i koja mijenja teren. Treningom vani slobodni ste odabrati trasu prema vlastitim interesima. Postoje li mjesta u gradu koja su vam nepoznata ili koja dugo niste posjetili? Iskoristite to i u\u017eivajte u treningu vi\u0161e nego gledaju\u0107i brojeve na zaslonu stroja.&nbsp;<span style=\"color: #ff6600;\">[1] [6]<\/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\">Besplatno je&nbsp;<\/h3>\n\n\n\n<p><strong>Vje\u017ebanje u parku i na javnim povr\u0161inama<\/strong>&nbsp;je, u krajnjem slu\u010daju, i <strong>besplatno.<\/strong> Mo\u017eda na to tako ne gledate ukoliko posjedujete nekakvu &#8220;specijalnu&#8221; karticu za ulazak u teretanu i \u010dlanarina vam se oduzima od pla\u0107e ili pak imate trajni bankovni nalog. Nadoplate za grupne treninge su \u010desto razlog vi\u0161e \u010dlanarine. <strong>Cijena za vje\u017ebanje<\/strong> razlikuje se ovisno o tome radi li se o <strong>obi\u010dnoj \u010dlanarini<\/strong> <strong>u fitness centru, grupnom treningu <\/strong>ili <strong>vje\u017ebanju s osobnim trenerom,<\/strong> a cijene se razlikuju i <strong>prema lokalitetu.<\/strong> <strong>85 % Amerikanaca<\/strong> na ovu opremu potro\u0161i <strong>600 eura, <\/strong>a <strong>15 %<\/strong> \u010dak <strong>jo\u0161 i vi\u0161e.<\/strong> Trening je stvar prioriteta a ako vam smeta miris znoja, \u010dekanje na sprave ili druge stavke tipi\u010dne za teretanu, promijenite ga za vje\u017ebanje vani. Novce koje u\u0161tedite za \u010dlanarinu mo\u017eete ulo\u017eiti u kvalitetnije tenisice, na primjer. Ne mo\u017ee se uvijek trenirati na otvorenom. Ki\u0161a, vru\u0107ine ili mraz sigurno nisu idealni za vje\u017ebanje, ali mo\u017eete kombinirati treninge u teretani i na zraku. Za vrijeme ki\u0161e idite u teretanu, a ljep\u0161e vrijeme iskoristite za vje\u017ebanje vani. <span style=\"color: #ff6600;\">[6] [7]<\/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=\"Kako_vjezbati_vani\"><\/span>Kako vje\u017ebati vani?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening na zraku ima nekoliko prednosti i odli\u010dna je<strong> alternativa fitness centrima.<\/strong> Potrebno je samo <strong>prona\u0107i sistem,<\/strong> jednako kao i pri klasi\u010dnom vje\u017ebanju u teretani. Treningom na otvorenom mo\u017eete<strong> izgubiti vi\u0161ak kilograma, dobiti mi\u0161i\u0107nu masu i pobolj\u0161ati <\/strong>svoju <strong>kondiciju.<\/strong> U ovom odlomku dat \u0107emo vam nekoliko savjeta za<strong> vje\u017ebanje na otvorenom<\/strong> zahvaljuju\u0107i kojima <strong>\u0107ete se dovesti u formu.<\/strong> Neke vje\u017ebe trebaju <strong>opremu,<\/strong> dok \u0107e vam za druge trebati slobodno<strong> dostupni predmeti u parkovima i javnim mjestima.<\/strong><\/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\">Tr\u010danje<\/h3>\n\n\n\n<p><strong>Tr\u010danje&nbsp;<\/strong>je jedna od <strong>najpopularnijih formi treninga<\/strong> jer <strong>ne zahtjeva opremu<\/strong> i postoji<strong> puno varijanti<\/strong> zahvaljuju\u0107i kojima mo\u017eete do\u0107i u formu.<\/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<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\/2020\/05\/behanie_OK-749x1124.jpg\" alt=\"Besplatno je \" class=\"wp-image-220106\" title=\"Besplatno je \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/behanie_OK.jpg 800w\" 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<p>Tr\u010danjem <strong>ja\u010date <\/strong>svoje <strong>zglobove i kosti,<\/strong> odli\u010dna je aerobna vje\u017eba koje vam poma\u017ee <strong>reducirati i odr\u017eavati optimalnu masu <\/strong>i istovremeno vam<strong> pobolj\u0161ava raspolo\u017eenje.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji nekoliko osnovnih <strong>vrsta tr\u010danja<\/strong> <span style=\"color: #ff6600;\">[9] [10] [11]&nbsp;[12]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-98502529-5c20-4ee0-8db9-66737f59418d\"><li><strong>Klasi\u010dno tr\u010danje<\/strong>&nbsp;&#8211; radi se o najobi\u010dnijem tr\u010danju na<strong> kratku <\/strong>ili <strong>srednju udaljenost.<\/strong> Va\u017eno je da se<strong> redovito tr\u010di <\/strong>i u<strong> prirodnom tempu.<\/strong> Tokom kratkog tr\u010danja odr\u017eavajte<strong> umjeren i prirodan tempo<\/strong> tokom kojeg \u0107ete mo\u0107i <strong>komunicirati s trening partnerom.<\/strong> Ne zaboravite ni na<strong> ispravnu formu<\/strong> tokom tr\u010danja,<strong> ruke se gibaju umjereno, <\/strong>a <strong>ramena, vrat i le\u0111a<\/strong> bi trebali biti <strong>opu\u0161teni.<\/strong> Ovakvim redovitim tr\u010danjem pobolj\u0161at \u0107ete svoj <strong>aerobni kapacitet.<\/strong><\/li><li><strong>Progresivno tr\u010danje<\/strong> &#8211; svojom te\u017einom nalazi se izme\u0111u <strong>klasi\u010dnog i intervalnog tr\u010danja.<\/strong> Njegova bit je <strong>po\u010deti tr\u010dati prirodnom brzinom,<\/strong> a tr\u010danje zavr\u0161iti <strong>br\u017eim tempom.<\/strong> Ovaj tip se \u010desto <strong>povezuje s tr\u010danjem na duge udaljenosti,<\/strong> a cilj je <strong>redovito ubrzanje<\/strong> i svaki kilometar trase trebao bi biti malo br\u017ei.<\/li><li><strong>Tr\u010danje na dugu udaljenost<\/strong> &#8211; u principu se radi o <strong>du\u017eoj varijanti klasi\u010dnog tr\u010danja<\/strong> i njegov cilj je <strong>pobolj\u0161anje va\u0161e izdr\u017eljivosti.<\/strong> Trajanje i udaljenost ovisi o va\u0161oj kondiciji i izdr\u017eljivosti. Ukoliko vam se tr\u010danje na duga\u010dku udaljenost \u010dini prili\u010dno dosadnim, probajte ga<strong> razbiti promjenama tempa i intervala.<\/strong> Ispravna daljina dugog tr\u010danja trebala bi iznositi <strong>20 &#8211; 30 %<\/strong> tjedno pretr\u010dane udaljenosti. Ukoliko za tjedan pretr\u010dite npr. 30 km, dugo tr\u010danje trebalo bi iznositi otprilike 6 &#8211; 10 km.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tr\u010danje na brijeg<\/strong>&nbsp;&#8211; samo tr\u010danje na brijeg ima nekoliko formi, ovdje pripada i sprint. Radi se o <strong>primjeru HIIT treninga<\/strong> koji zna\u010dajno tro\u0161i kalorije u kratkom vremenu. Ovakvim tr\u010danjem <strong>pobolj\u0161at \u0107ete izdr\u017eljivost, snagu i tehniku tr\u010danja.<\/strong> Tr\u010dati mo\u017eete i<strong> formom ponavljanja (hill repeats),<\/strong> to su kratki intervali za vrijeme tr\u010danja na brdo. Ponavljanje je najbolje izvoditi na brijegu s<strong> blagom uzbrdicom od 4 do 6 %.<\/strong>&nbsp;Idu\u0107i na\u010din je <strong>kru\u017eni trening<\/strong> na brijeg<strong> (hill circuits)<\/strong> kojeg mo\u017eete izvoditi na trasi s druga\u010dijim nagibima i razli\u010ditim tipovima terena. Prona\u0111ite trasu s kombinacijom <strong>strmog i blagog nagiba,<\/strong> u dijelu s uzbrdicom poja\u010dajte tempo, na ravnijim dijelovima ga odr\u017eavajte te usporavajte prema dolje.<\/li><li><strong>Fartlek<\/strong> &#8211; tip tr\u010danja \u010diji naziv potje\u010de iz \u0161vedskog jezika i ozna\u010dava <strong>&#8220;igru s brzinom&#8221;.<\/strong> Razlika izme\u0111u klasi\u010dnih formi tr\u010danja, npr. intervalnog tr\u010danja i fartleka je ta da je fartlek <strong>nestrukturiran.<\/strong> Zahvaljuju\u0107i ovoj osobini se u njemu mije\u0161a mnogo raznih<strong> intervala s razli\u010ditom udaljenosti i trajanjem.<\/strong> Sr\u017e je izmjena brzih i kratkih sa sporijima, lak\u0161im intervalima. Vi sami si odre\u0111ujete njihovu du\u017einu i intenzitet tokom tr\u010danja, poslije najbli\u017eeg drveta tr\u010dite sprintom, poslije odmarajte i tako u krug. Fartlek je odli\u010dan <strong>za grupno tr\u010danje<\/strong> gdje voditelj grupe odre\u0111uje tempo. To je <strong>zabavno<\/strong>, ali i <strong>motiviraju\u0107e.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" 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=\"32395,8273,29902,29040,7185,36322,28334,36058,36310,36073,46033,36223,36298,29117\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Park_%E2%80%93_idealna_vanjska_teretana\"><\/span>Park &#8211; idealna vanjska teretana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017divite u blizini parka s drve\u0107em, klupama ili \u010dak pomagalima za trening na otvorenom? Od parka okru\u017eenog stambenim zgradama napravite sebi svoju vlastitu teretanu slu\u017ee\u0107i se dijelovima parka. Ako \u017eelite vje\u017ebati konkretne dijelove tijela ili pak cijelo tijelo, upoznajte se s vje\u017ebama koje \u0107ete lako savladati kori\u0161tenjem klupica ili drve\u0107a.<\/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\">1. Sklekovi<\/h3>\n\n\n\n<p>Sklekove mo\u017eete izvoditi na puno mjesta te ih mo\u017eete prilagoditi prema sebi. Njima \u0107ete odli\u010dno provje\u017ebati <strong>le\u0111a, bicepse i ramena.<\/strong> Isprobajte u tu svrhu <strong>klupice, povi\u0161ene zidi\u0107e, stepenice<\/strong> ili ih odradite na zemlji. Ukoliko ne \u017eelite raditi sklekove direktno na zemlji, dobro \u0107e vam poslu\u017eiti i <strong>rukohvat,<\/strong> u\u010dvrstite trbuh i napravite 20 ponavljanja u seriji.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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\">2. Propadanje na klupici<\/h3>\n\n\n\n<p>Propadanje je odli\u010dna vje\u017eba prvenstveno za <strong>tricepse,<\/strong> ali u njoj rade<strong> i ramena.<\/strong> Nekoliko je mogu\u0107nosti za izvo\u0111enje propadanja, a jedna od njih je kori\u0161tenje klupice. Sjednete na klupicu i rukama se uhvatite blizu tijela. <strong>Pogurajte stra\u017enjicu naprijed<\/strong> i rukama se i dalje \u010dvrsto dr\u017eite. <strong>Pognite ramena <\/strong>te se gornjim dijelom tijela<strong> spu\u0161tajte<\/strong> prema podu. Mo\u017eda vam se vje\u017eba \u010dini jednostavna, ali probajte ju, dobro \u0107ete provje\u017ebati bicepse i ramena. \u017delite vje\u017ebu u\u010diniti zahtjevnijom? Probajte <strong>propadanje s udarcem (Dip and Kick),<\/strong> osim klasi\u010dnog pokreta rukama kod propadanja, morate napraviti i <strong>izba\u010daj nogom<\/strong> \u010dime u vje\u017ebu uklju\u010dujete i noge i trbuh.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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. Plank<\/h3>\n\n\n\n<p>Plank je vje\u017eba za koju nije potrebna nikakva oprema, dovoljan vam je samo prostor na podu. Najva\u017enija je, ipak, tehnika bez obzira radi li ga na <strong>rukama ili laktovima.<\/strong> Stanite u poziciju sli\u010dnu onoj za sklekove,<strong> laktove postavite ispod ramena<\/strong> i trudite se <strong>tijelo dr\u017eati u ravnini,<\/strong> pogotovo stra\u017enjicu. Plankom u\u010dvr\u0161\u0107ujete cijelo tijelo i tokom izvo\u0111enja vje\u017ebe sigurno \u0107ete osjetiti rad mi\u0161i\u0107a oko bokova i donjeg dijela le\u0111a. Ukoliko se u posljednjih nekoliko trenutaka tresete, to je znak da vje\u017ebu radite dobro. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<p>\u017delite saznati koje su&nbsp;<strong>prednosti planka? Pro\u010ditajte<\/strong>&nbsp;na\u0161 \u010dlanak \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to \u0107e vam se dogoditi ukoliko svaki dan budete radili plank<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plank uop\u0107e ne mora biti dosada ukombinirana s odbrojavanjem sekundi. Mo\u017eete ga izmjenjivati i eksperimentirati s 47 varijacija ove vje\u017ebe. Koje su to, pro\u010ditajte u \u010dlanku &#8211;&nbsp;<a title=\"47 najboljih i ludo zabavnih varijacija izvo\u0111enja planka.\" href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">47 najboljih i ludo zabavnih varijacija izvo\u0111enja planka<\/span>.<\/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\">4. Zgibovi<\/h3>\n\n\n\n<p>Zgibovi na vratilu ubrajaju se me\u0111u <strong>klju\u010dne vje\u017ebe<\/strong> za <strong>mi\u0161i\u0107ava le\u0111a.<\/strong> U nekim parkovima na\u0107i \u0107ete <strong>outdoor teretanu s vratilom,<\/strong> ali mo\u017eete se sna\u0107i i bez njega. Dovoljna \u0107e vam biti bilo koja <strong>\u010dvrsta \u0161ipka<\/strong> na dovoljnoj visini ili <strong>stabilna grana drveta.&nbsp;Uhvatite \u0161ipku rukama<\/strong> otprilike u <strong>\u0161irini ramena<\/strong> i samo se <strong>privla\u010dite<\/strong> k njoj. U jednoj seriji dobro je napraviti 10 zgibova, \u0161to za po\u010detnike i nije ba\u0161 jednostavno. Ukoliko ne mo\u017eete napraviti 10 komada, napravite koliko mo\u017eete, a <strong>u idu\u0107oj seriji<\/strong> <strong>smanjite<\/strong> broj ponavljanja <strong>za jedan.<\/strong> <span style=\"color: #ff6600;\">[15] [16]<\/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\/05\/zhyby_-1124x800.jpg\" alt=\"Zgibovi\" class=\"wp-image-220064\" width=\"843\" height=\"600\" title=\"Zgibovi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_-1536x1093.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/zhyby_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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. Step-up<\/h3>\n\n\n\n<p>Za dobar trening nogu ne trebate mnogo sprava i opreme za vje\u017ebanje, dovoljno \u0107e vam biti bilo kakvo povi\u0161enje u parku. Ukoliko \u017eelite po\u0161teno provje\u017ebati svoje <strong>kvadricepse, stra\u017enju lo\u017eu i stra\u017enjicu,<\/strong> probajte<strong> step-up.<\/strong> Stanite ispred povi\u0161ene povr\u0161ine, npr. stepenica, iskora\u010dite gore lijevom nogom i desnu nogu <strong>podignite<\/strong> iza sebe. Napravite korak unazad i ponovite vje\u017ebu sa suprotnom nogom. Step-up mo\u017ee imati <strong>mnogo varijanti<\/strong> kojima \u0107ete odli\u010dno provje\u017ebati svoje mi\u0161i\u0107e donjeg dijela tijela. Jedan od njih je<strong> step right up.<\/strong> Kod iskoraka nogom imajte ruke \u010dvrste i pri dizanju druge noge u stranu ih<strong> podignite u poziciju slova &#8220;T&#8221;.<\/strong> Postoji mnogo na\u010dina kako koristiti stepenice za trening mi\u0161i\u0107a nogu. Kvadricepse i stra\u017enju lo\u017eu mo\u017eete u\u010dvrstiti i<strong> iskocima na stepenice.<\/strong> Iskoci su odli\u010dna vje\u017eba i za pobolj\u0161anje <strong>stabilnosti tijela,<\/strong> me\u0111utim potrebno je biti oprezan pri doskoku. Poku\u0161ajte ne iskakati s velikom snagom i apsorbirati odjednom cijelim tijelom. Postoji nekoliko mogu\u0107nosti iskoka, ali to zasigurno ovisi o okru\u017eenju i va\u0161oj formi.&nbsp; &nbsp;&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/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<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\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg\" alt=\"Preskakanje u\u017eeta\" class=\"wp-image-220041\" title=\"Preskakanje u\u017eeta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-sk_kanie_cez_vihadlo__.jpg 800w\" 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<h3 class=\"is-style-default wp-block-heading\">6. Preskakanje u\u017eeta<\/h3>\n\n\n\n<p>Tra\u017eite vje\u017ebu za noge pri kojoj \u0107ete se dobro i oznojiti?&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">U\u017ee<\/a><\/span>&nbsp;nije samo dje\u010dja igra\u010dka, osim ja\u010danja kondicije njime mo\u017eete odli\u010dno provje\u017ebati i<strong> mi\u0161i\u0107e donjeg dijela tijela.<\/strong> Probajte ga uvrstiti u svoj plan treninga i isprobajte <strong>nekoliko varijanti<\/strong> koje se mogu napraviti u\u017eetom. Osim klasi\u010dnog skakanja mo\u017eete <strong>skakati na jednoj nozi, dizati<\/strong> <strong>koljena<\/strong>, <strong>kri\u017eati<\/strong> <strong>ruke <\/strong>ili <strong>noge.<\/strong> Ukoliko ste po\u010detnik, krenite s varijacijama tek kada savladate klasi\u010dno skakanje kako biste sprije\u010dili mogu\u0107e povrede.&nbsp;<span style=\"color: #ff6600;\">[11]<\/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\">7. Iskoraci<\/h3>\n\n\n\n<p>Kao \u0161to ste ve\u0107 primijetili, vani mo\u017eete trenirati sve <strong>vje\u017ebe s vlastitom te\u017einom.<\/strong> Ukoliko govorimo o po\u0161tenom treningu, ne smijemo zaboraviti na iskorake. Jednostavni su, mo\u017eete isprobati vi\u0161e varijanti i njima \u0107ete odli\u010dno provje\u017ebati <strong>kvadricepse, stra\u017enju lo\u017eu i stra\u017enjicu.<\/strong> Osnovni pokret kod stati\u010dnog iskoraka je kroz jednu nogu kojom \u0107ete <strong>iskora\u010diti naprijed<\/strong> kako bi se oba <strong>koljena<\/strong> savila pod <strong>kutom<\/strong> <strong>od otprilike 90\u00b0<\/strong>. Mo\u017eete probati i <strong>hod s iskoracima, iskorake s iskokom <\/strong>ili <strong>iskorake u nazad.<\/strong> Ukoliko imate klupicu u blizini probajte <strong>bugarski split iskorak (Bulgarian Split Lunge)<\/strong> kojim \u0107ete pogoditi mi\u0161i\u0107e kvadricepsa i stra\u017enjice. Jednu nogu,<strong> ristom prema dolje,<\/strong> stavite na klupicu a drugu ispred sebe pod <strong>kutom od<\/strong>&nbsp;<strong>90\u00b0&nbsp;<\/strong>i iz te pozicije<strong> spu\u0161tajte se prema dolje.<\/strong> Iskoraci se mogu raditi<strong> bilo gdje,<\/strong> mo\u017eete ih u\u010diniti i zahtjevnijima ukoliko <strong>koristite optere\u0107enje<\/strong> ili <strong>promjenu tempa.<\/strong> Va\u017eno je da vas to zabavlja, a da istovremeno slu\u017ei svrsi.&nbsp;<span style=\"color: #ff6600;\">[14] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/05\/v_pady__-1124x750.jpg\" alt=\"Iskoraci\" class=\"wp-image-220006\" width=\"843\" height=\"563\" title=\"Iskoraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/v_pady__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. \u010cu\u010dnjevi<\/h3>\n\n\n\n<p><strong>\u010cu\u010dnjevi<\/strong>&nbsp;su jedna od osnovnih vje\u017ebi <strong>usredoto\u010denih na donji dio tijela.<\/strong> Nihova dodatna prednost je i <strong>pobolj\u0161anje stabilnosti i snage srednjeg dijela tijela.<\/strong> Pretpostavljamo da smo svi u\u010dili \u010du\u010dnjeve u osnovnoj \u0161koli, ali radi se o zahtjevnoj vje\u017ebi i zato treba paziti na ispravnu izvedbu.<strong> Kretnja bi trebala sli\u010diti na sjedanje<\/strong> i ne bi se trebali kretati u koljenima. Va\u0161a <strong>stra\u017enjica<\/strong> trebala bi i\u0107i <strong>smjerom unazad,<\/strong> a vi biste trebali osje\u0107ati <strong>premje\u0161tanje te\u017eine u petama.<\/strong> Tokom \u010du\u010dnja trebali biste gledati pred sebe i imati <strong>slobodna ramena.<\/strong> Morate dr\u017eati<strong> le\u0111a uspravno,<\/strong> a ako vam pri \u010du\u010dnju ispru\u017eene ruke padnu na koljena, zna\u010di da imate presavijena le\u0111a. <strong>Koljena<\/strong> bi trebala i\u0107i <strong>blago prema van<\/strong> i trebala bi biti u ravnini sa stopalima. Naposljetku, pri \u010du\u010dnju biste trebali dr\u017eati <strong>noge na podu <\/strong>i pri <strong>pokretu prema gore<\/strong> <strong>odra\u017eavati<\/strong> <strong>se<\/strong> iz <strong>peta.<\/strong> I \u010du\u010dnjevi pripadaju me\u0111u vje\u017ebe s vi\u0161e varijanti, poznate su na primjer<strong> sumo \u010du\u010dnjevi<\/strong> gdje noge stoje u<strong> \u0161iroj poziciji nego bokovi <\/strong>i <strong>no\u017eni pal\u010devi<\/strong> su okrenuti <strong>blago prema van.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite saznati vi\u0161e informacija o <strong>\u010du\u010dnjevima i iskoracima?<\/strong> Pro\u010ditajte na\u0161 \u010dlanak&nbsp;&#8211; <span style=\"color: #ff6600;\"><a title=\"Kako ispravno izvoditi \u010du\u010dnjeve i iskorake?\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kako ispravno izvoditi \u010du\u010dnjeve i iskorake?<\/a><\/span>&nbsp;Ovdje mo\u017eete saznati koja je <strong>ispravna tehnika \u010du\u010dnjeva i iskoraka <\/strong>kao i razne tipove&nbsp;<strong>ovih vje\u017ebi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerujemo da smo vas odabirom nekoliko vje\u017ebi inspirirali i smanjili va\u0161e strahove od treninga na otvorenom. Mogu\u0107nosti za trening je vrlo mnogo i mo\u017eete ih kombinirati prema vlastitim fitness ciljevima.<\/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=\"Kako_se_pripremiti_za_trening_na_otvorenom\"><\/span>Kako se pripremiti za trening na otvorenom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi trening imao smisla i da bi donosio rezultate trebate stvoriti sistem. Plan treninga nije koristan samo za vje\u017ebanje u teretani. Kako \u0107ete ga pripremiti ovisi o va\u0161oj kondiciji i fitness ciljevima. Mi \u0107emo vam barem kratko predstaviti nekoliko faktora na koje je potrebno misliti pri planiranju treninga na otvorenom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trening na otvorenom iziskuje obra\u0107anje pa\u017enje na nekoliko faktora \u010dak i prije samog vje\u017ebanja:&nbsp;&nbsp;<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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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=\"579\" height=\"975\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-13.png\" alt=\"Kako se pripremiti za trening na otvorenom?\" class=\"wp-image-219987\" title=\"Kako se pripremiti za trening na otvorenom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13.png 579w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-13-238x400.png 238w\" sizes=\"auto, (max-width: 579px) 100vw, 579px\" \/><\/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<ul class=\"wp-block-list\" id=\"block-e25507bc-b475-4987-be1b-bea7f0212408\"><li><strong>Lijepo vrijeme<\/strong> &#8211; ukoliko se spremate za trening u parku na drugom kraju grada, nije na odmet da provjerite ho\u0107e li vam planove pokvariti <strong>lo\u0161e vrijeme.<\/strong> Sun\u010dani dan tokom pripreme za trening ne zna\u010di da se situacija ne mo\u017ee promijeniti unutar nekoliko minuta. Sigurnosti radi, korisno je provjeriti vrijeme na&nbsp;<strong>vremenskoj prognozi.<\/strong> Osim vremena, efektivnost treninga mo\u017ee biti ometena i drugim faktorima poput <strong>jakog vjetra, razine smoga <\/strong>ili <strong>vlage u zraku.<\/strong><\/li><li><strong>Adekvatna odje\u0107a<\/strong> &#8211; vrijeme ste provjerili, sada je va\u017eno pripremiti i adekvatnu odje\u0107u. Ukoliko postoji <strong>mogu\u0107nost ki\u0161e,<\/strong> ne\u0107e vam \u0161koditi da obu\u0107ete <strong>nepropusnu odje\u0107u.<\/strong> U slu\u010daju <strong>hladnog vremena,<\/strong> isplati se <strong>slojevito obu\u0107i<\/strong> pa odje\u0107u mo\u017eete skinuti ili obu\u0107i ukoliko se promjeni temperatura. Ukoliko je velika vru\u0107ina, javljaju se problemi s toplinom i znojem pa odaberite odje\u0107u<strong> svjetlijih boja<\/strong> i materijale koji <strong>izvla\u010de znoj iz tijela.<\/strong><\/li><li><strong>Idealna lokacija<\/strong>&nbsp;&#8211; ukoliko u svojoj okolini nemate ba\u0161 idealnu lokaciju, probajte prona\u0107i \u0161to bolju. <strong>Odabir mjesta<\/strong> za vje\u017ebanje ovisi <strong>o tipu treninga<\/strong> na kojeg ste se odlu\u010dili. Uvijek razmi\u0161ljajte o mjestu koje ima <strong>prigodnu podlogu<\/strong> za odabrane vje\u017ebe i aktivnosti. Ukoliko, na primjer, \u017eelite vje\u017ebati jogu, nije ba\u0161 prigodno odabrati igrali\u0161te s brdom razigrane i glasne djece. Idealna mogu\u0107nost je mjesto gdje mo\u017eete trenirati <strong>bez problema<\/strong> i gdje svojim treningom <strong>ne\u0107ete smetati drugim ljudima<\/strong> niti oni vama.<\/li><li><strong>Sigurnost&nbsp;<\/strong>&#8211; za trening si definitivno odaberite mjesto koje je <strong>prigodno i istovremeno sigurno.<\/strong> Kod vje\u017ebanja stalno postoji <strong>rizik<\/strong> od <strong>povrede<\/strong> ili drugih opasnih situacija. Imajte uz sebe <strong>telefon<\/strong> i <strong>recite<\/strong> nekome od svojih bli\u017enjih <strong>kamo idete na trening<\/strong> (ukoliko na primjer idete tr\u010dati u udaljenu \u0161umu). Nije na odmet imat <strong>mali iznos novca<\/strong> u slu\u010daju da za vrijeme treninga po\u017eelite kupiti vodu ili energetsku plo\u010dicu.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>U slu\u010daju da ve\u0107 imate plan treninga kojeg se dr\u017eite pri vje\u017ebanju u teretani, potrudite se na\u0107i <strong>prigodnu alternativu za treninge na otvorenom.<\/strong> U slu\u010daju da si jo\u0161<strong> nikada niste sastavljali plan treninga <\/strong>ili <strong>tra\u017eite inspiraciju<\/strong> za novi i bolji, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a title=\"Kako sastaviti kvalitetan plan treninga - savjeti, treninzi, naj\u010de\u0161\u0107e gre\u0161ke\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako sastaviti kvalitetan plan treninga &#8211; savjeti, treninzi, naj\u010de\u0161\u0107e gre\u0161ke.<\/a> U njemu \u0107ete na\u0107i <strong>sve potrebne informacije<\/strong> za sastavljanje plana koji vam najbolje odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Outdoor trening je ugodna alternativa treninzima, uglavnom tokom sun\u010danih dana. Ima mnogo prednosti i zato je uzaludno bojati se da ne\u0107ete odraditi tako dobar trening kao u teretani. S njim dolazi i odre\u0111ena sloboda mjesta i aktivnosti zato krenite vje\u017ebati vani, ki\u0161nih \u0107e dana biti dovoljno. \u017delite da i va\u0161i prijatelji saznaju o <strong>prednostima i na\u010dinima treninga na otvorenom?<\/strong> Ne oklijevajte i <strong>podr\u017eite \u010dlanak dijeljenjem.&nbsp;<\/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-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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Trening na otvorenom ili outdoor trening mo\u017ee biti jednako u\u010dinkovit kao vje\u017ebanje u fitness centru. Upoznajte njegove prednosti i savjete za vje\u017ebe na svje\u017eem zraku.<\/p>\n","protected":false},"author":25,"featured_media":98420,"comment_status":"open","ping_status":"open","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":[6692,6260,7478,6404],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-229865","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-kardio-hr","9":"tag-trcanje-hr","10":"tag-trening-hr","11":"tag-vjezbanje-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>Trening na otvorenom - za\u0161to i kako zapo\u010deti vje\u017ebanje na svje\u017eem zraku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trening na otvorenom ili outdoor trening mo\u017ee biti jednako u\u010dinkovit kao vje\u017ebanje u fitness centru. 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