{"id":267324,"date":"2018-04-13T12:23:00","date_gmt":"2018-04-13T10:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=267324"},"modified":"2023-09-07T20:54:33","modified_gmt":"2023-09-07T18:54:33","slug":"3-savjeta-s-kojim-cete-dovesti-trening-na-visi-nivo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/3-savjeta-s-kojim-cete-dovesti-trening-na-visi-nivo\/","title":{"rendered":"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo"},"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\/3-savjeta-s-kojim-cete-dovesti-trening-na-visi-nivo\/#Savjet_1_Povecajte_volumen_smanjite_broj_ponavljanja\" title=\"Savjet 1: Pove\u0107ajte volumen, smanjite broj ponavljanja\">Savjet 1: Pove\u0107ajte volumen, smanjite broj ponavljanja<\/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\/3-savjeta-s-kojim-cete-dovesti-trening-na-visi-nivo\/#2_Naucite_varijacije_vasih_omiljenih_vjezbi\" title=\"2. Nau\u010dite varijacije va\u0161ih omiljenih vje\u017ebi\">2. Nau\u010dite varijacije va\u0161ih omiljenih vje\u017ebi<\/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\/3-savjeta-s-kojim-cete-dovesti-trening-na-visi-nivo\/#Lekcija_3_Uvijek_prihvacajte_nove_izazove\" title=\"Lekcija 3: Uvijek prihva\u0107ajte nove izazove\">Lekcija 3: Uvijek prihva\u0107ajte nove izazove<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eete nastaviti vje\u017ebati jedan te isti bazni trening, no <strong>nemojte o\u010dekivati da \u0107e se va\u0161a psiha i snaga pribli\u017eiti samom cilju<\/strong>. Napredni trening zahtijeva svjesnu odluku da \u0107ete <strong>pove\u0107ati napor <\/strong><strong>ulo\u017een u va\u0161e vje\u017ebanje<\/strong>. Stoga biste trebali promijeniti svoj pristup treningu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-620373792.jpg\" alt=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\" width=\"843\" title=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\"\/><\/figure><\/div>\n\n\n\n<p>Ovo su tri <strong>najva\u017enija savjeta<\/strong> koja morate nau\u010diti \u2013 i po\u010deti ih prakticirati \u2013 kao svaki napredni sporta\u0161 koji \u017eeli odr\u017eati svoju te\u017einu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Savjet_1_Povecajte_volumen_smanjite_broj_ponavljanja\"><\/span>Savjet 1: Pove\u0107ajte volumen, smanjite broj ponavljanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi po\u010detni\u010dki programi usmjereni su na <strong>stalno ponavljanje osnovnih vje\u017ebi<\/strong>. Nakon nekog vremena va\u0161e se tijelo navikne na vje\u017ebe i prilago\u0111ava se njima, u po\u010detku to <strong>radite motori\u010dki<\/strong><strong>,<\/strong> no kada pobolj\u0161ate koordinaciju, onda to <strong>radite uz pomo\u0107 mi\u0161i\u0107a i snage<\/strong>. Me\u0111utim, <strong>ako \u017eelite napredovati<\/strong>, trebali biste se <strong>usredoto\u010diti na odgovaraju\u0107e vje\u017ebe za svaku grupu 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>Kao po\u010detnik imate nekoliko vje\u017ebi za prsni ko\u0161. Kao napredni sporta\u0161, ipak, <strong>morate podignuti ljestvicu na malo vi\u0161i nivo<\/strong>, a jedan od na\u010dina da to u\u010dinite je <strong>dodati vi\u0161e vje\u017ebi koje uklju\u010duju razli\u010dite mi\u0161i\u0107e<\/strong>. Ako je klupica za vje\u017ebanje dizajnirana tako da stavi u centar va\u0161e prsne mi\u0161i\u0107e kao dio va\u0161eg treninga, <strong>preporu\u010dujemo da dodate neki dodatni pritisak ili teret<\/strong> za bolje formiranje gornjeg dijela prsnih mi\u0161i\u0107a. Dodatni napor omogu\u0107uje vam da radite s va\u0161im mi\u0161i\u0107ima do maksimuma, a time &nbsp;\u0107ete posti\u0107i napredak.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-181307197.jpg\" alt=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\" width=\"843\" height=\"562\" title=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\"\/><\/figure><\/div>\n\n\n\n<p>Dodavanje vi\u0161e skupina vje\u017ebi <strong>pove\u0107ava va\u0161 volumen<\/strong><em> (faktor koji je izravno povezan s rastom mi\u0161i\u0107a<\/em><em>)<\/em>, ali tako\u0111er <strong>produljuje va\u0161 trening<\/strong>. Ako udvostru\u010dite broj vje\u017ebi koje ste napravili, udvostru\u010dit \u0107ete i vrijeme provedeno u teretani. Ne smijemo zaboraviti da <strong>dodatna tjelovje\u017eba vodi do rasta mi\u0161i\u0107a<\/strong>, tako da \u0107e im <strong>trebati malo du\u017ee vremena da se oporave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rje\u0161enje? <strong>Pove\u0107ajte volumen, smanjite broj ponavljanja<\/strong>. Umjesto treninga cijelog tijela tri puta tjedno, <strong>poku\u0161ajte podijeliti svoje vje\u017ebanje <\/strong>na gornji i donji dio tijela ili na odre\u0111ene grupe mi\u0161i\u0107a. Mo\u017eete \u010dak i <strong>podijeliti trening na mi\u0161i\u0107e <\/strong>koji &#8220;guraju&#8221; (ramena, prsa i triceps) i mi\u0161i\u0107e koji &#8220;vuku&#8221; (le\u0111a, biceps) i same noge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, mo\u017eete vje\u017ebati svaki dio tijela <strong>dva puta tjedno ili svaki \u010detvrti dan<\/strong>, \u0161to vam daje dovoljno mjesta za treniranje svake mi\u0161i\u0107ne skupine &#8211; bez produljenja treninga &#8211; iako \u0107ete morati odvojiti vrijeme kako biste \u010de\u0161\u0107e posjetili teretanu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/blog.jpg\" alt=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\" width=\"843\" height=\"562\" title=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\"\/><\/figure><\/div>\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=\"48829,86551,87121,96673\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Naucite_varijacije_vasih_omiljenih_vjezbi\"><\/span>2. Nau\u010dite varijacije va\u0161ih omiljenih vje\u017ebi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010detnici prakticiraju <strong>osnovne pokrete<\/strong> koji grade mi\u0161i\u0107e i snagu. Kako vam ide sve bolje, nau\u010dit \u0107ete koristiti razli\u010ditu sportsku opremu i sprave koji \u0107e vam pomo\u0107i da <strong>izgradite ve\u0107u mi\u0161i\u0107nu masu<\/strong><strong>.<\/strong> Mo\u017eda ste ve\u0107 nau\u010dili stoje\u0107i biceps pregib s EZ \u0161ipkom ili \u010dak biceps pregib s velikom \u0161ipkom. <strong>Mala promjena<\/strong> i mjesto (unutar ili izvan ramena) mogu utjecati na va\u0161e mi\u0161i\u0107e i njihov rast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poput mnogih vje\u017ebi,<strong> pregib se mo\u017ee izvesti i utezima samo s jednom rukom<\/strong>, koji pru\u017ea vi\u0161e slobode oko podru\u010dja ramena. <strong>Kolotur omogu\u0107uje <\/strong><strong>mijenjanje kuta nagiba na mi\u0161i\u0107u<\/strong>, ovisno o tome gdje je postavljen. Mo\u017eete <strong>raditi ovu vje\u017ebu stoje\u0107i ili sjede\u0107i<\/strong> s utegom u jednoj ruci umjesto obje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-543189116.jpg\" alt=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\" width=\"843\" height=\"629\" title=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\"\/><\/figure><\/div>\n\n\n\n<p>Neke vrste vje\u017ebi tako\u0111er se<strong> mogu izvesti i na spravama<\/strong><strong>.<\/strong> Radi se o kontroliranoj vrsti pokreta. Svaka sprava ima svoju svrhu, stoga mo\u017eete koristiti vi\u0161e od jedne sprave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da <strong>svaka vrsta sprava i sportski dodatak ima svoje jedinstvene prednosti i nedostatke<\/strong>, trebali biste prona\u0107i na\u010din uklju\u010divanja svih dostupnih sprava u va\u0161 trening. U\u010de\u0107i kako vje\u017ebati na vi\u0161e na\u010dina,<strong>&nbsp;<\/strong><strong>omogu\u0107ujete si bolji razvoj mi\u0161i\u0107a<\/strong><strong>.<\/strong> Cijenit \u0107ete to ako do\u0111ete u prepunu teretanu i ne mo\u017eete do\u0107i do sprave jer je uvijek zauzeta. <strong>Isprobajte jednu od alternativa<\/strong> i nikada vi\u0161e ne\u0107ete morati \u010dekati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lekcija_3_Uvijek_prihvacajte_nove_izazove\"><\/span>Lekcija 3: Uvijek prihva\u0107ajte nove izazove<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sje\u0107ate li se svih onih te\u0161kih vje\u017ebi i utega koje ste brzo savladali kao po\u010detnik? Kao \u0161to mo\u017eete primijetiti, \u0161to vi\u0161e vje\u017ebate, ljestvice veli\u010dine i snage postaju sve te\u017ee za osvojiti. Ne brinite, <strong>sve ide po planu \u2013 planu prirode<\/strong>. Kada <strong>naviknete svoje tijelo na teretanu<\/strong>, mi\u0161i\u0107i postaju sve ve\u0107i i ja\u010di, a izazove koje ste si zadali, odjednom \u0107ete lako prevladati. <strong>Rast mi\u0161i\u0107nih vlakana <\/strong>\u0107e vam pomo\u0107i da se lak\u0161e suo\u010dite sa izazovima u budu\u0107nosti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-610576810.jpg\" alt=\"nau\u010dite razli\u010dite varijacije va\u0161ih omiljenih vje\u017ebi\" width=\"843\" height=\"562\" title=\"nau\u010dite razli\u010dite varijacije va\u0161ih omiljenih vje\u017ebi\"\/><\/figure><\/div>\n\n\n\n<p>Me\u0111utim, ako \u017eelite<strong> nastaviti pove\u0107avati mi\u0161i\u0107nu masu i snagu<\/strong>, morate nastaviti s <strong>na\u010delima progresivnog preoptere\u0107enja<\/strong>. Svrha progresivnog preoptere\u0107enja je da se <strong>tijelo ne navikava na udobnost treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne mo\u017eete vidjeti svoj napredak, <strong>mo\u017eda je vrijeme da promijenite trening.<\/strong> Po\u010dnite s promjenom redoslijeda vje\u017ebi. Tako\u0111er mo\u017eete upravljati <strong>koli\u010dinom, optere\u0107enjem, razdobljima odmora, tehnikama intenziteta<\/strong> ili \u010dak prilagodbom treninga. U pravilu, <strong>promjena va\u0161eg treninga svakih \u0161est tjedana <\/strong>mo\u017ee pomo\u0107i u <strong>odr\u017eavanju rasta mi\u0161i\u0107a, snage i izdr\u017eljivosti<\/strong>. Tako\u0111er \u0107e vam pomo\u0107i zadr\u017eati pozitivan stav o vje\u017ebanju i zanimljivi trening.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648684978.jpg\" alt=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\" width=\"843\" height=\"562\" title=\"3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo\"\/><figcaption><em>Preuzeto s www.bodybuilding.com<\/em><\/figcaption><\/figure><\/div>\n\n\n\n<p>Vjerujemo da \u0107ete kroz ovaj \u010dlanak mo\u0107i<strong> napredovati u svojim sportskim izvedbama<\/strong> i u\u017eivati u svojim dostignu\u0107ima u najve\u0107oj mogu\u0107oj mjeri. Ako vam se svidio \u010dlanak, <strong>podr\u017eite ga dijeljenjem<\/strong> tako da drugi sporta\u0161i mogu saznati kako ostati u formi.<\/p>\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\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness &amp; Exercises Equipment\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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017delite li podi\u0107i svoj trening na vi\u0161u razinu? Kako bi odr\u017eali svoju formu morati \u0107ete promijeniti ne samo vje\u017ebe, ve\u0107 i razmi\u0161ljanje i pristup. Pro\u010ditajte vi\u0161e!<\/p>\n","protected":false},"author":25,"featured_media":158584,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7256,7340,7478,7634],"filter_section":[],"filter_attribute":[13025,13026],"class_list":{"0":"post-267324","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-snage-hr","9":"tag-stagnacija-hr","10":"tag-trening-hr","11":"tag-zdrav-nacin-zivota-hr","12":"filter_attribute-treningove-chyby-a-tipy","13":"filter_attribute-spravna-technika-cvicenia","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 savjeta kako pobolj\u0161ati svoj trening i dovesti ga na vi\u0161i nivo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li podi\u0107i svoj trening na vi\u0161u razinu? 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