{"id":267527,"date":"2021-07-12T16:00:33","date_gmt":"2021-07-12T14:00:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=267527"},"modified":"2022-10-05T12:54:58","modified_gmt":"2022-10-05T10:54:58","slug":"gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/","title":{"rendered":"Gubitak kilograma, porast fizi\u010dke kondicije i 8 drugih razloga da po\u010dnete preskakati u\u017ee"},"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\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/#Boksaci_i_vjezbaci_crossfita_upotrebljavaju_uze_za_preskakanje_kako_bi_dosli_u_formu_Evo_10_razloga_zasto_ga_nabaviti_i_kako_ga_upotrijebiti\" title=\"Boksa\u010di i vje\u017eba\u010di crossfita upotrebljavaju u\u017ee za preskakanje kako bi do\u0161li u formu. Evo 10 razloga za\u0161to ga nabaviti i kako ga upotrijebiti.\">Boksa\u010di i vje\u017eba\u010di crossfita upotrebljavaju u\u017ee za preskakanje kako bi do\u0161li u formu. Evo 10 razloga za\u0161to ga nabaviti i kako ga upotrijebiti.<\/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\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/#Kako_zapoceti_trening_s_uzetom_za_preskakanje\" title=\"Kako zapo\u010deti trening s u\u017eetom za preskakanje?\">Kako zapo\u010deti trening s u\u017eetom za preskakanje?<\/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\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/#Zapamtite\" title=\"Zapamtite\">Zapamtite<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>U\u017ee za preskakanje rekvizit je za vje\u017ebanje<\/strong> s kojim su se gotovo svi susreli tijekom \u017eivota, barem na satovima tjelesnog odgoja u \u0161koli. Mo\u017eda ste ga izbjegavali od tada jer vas je mo\u017eda podsje\u0107alo na neugodnog u\u010ditelja tjelesnog. Me\u0111utim, <strong>nakon \u0161to pro\u010ditate dana\u0161nji \u010dlanak, vjerojatno \u0107ete mu pru\u017eiti drugu priliku<\/strong>. Zaista je zaslu\u017euje. A mo\u017eda \u0107ete \u010dak do\u0107i i zahvaliti tom u\u010ditelju tjelesnog \u0161to vam je dao \u010dvrste temelje koji \u0107e vam malo olak\u0161ati povratak preskakanju u\u017eeta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Preskakanje u\u017eeta posljednjih je godina rastu\u0107i trend me\u0111u sporta\u0161ima.<\/strong> To je uglavnom posljedica popularizacije crossfita, u kojem vija\u010da ima po\u010dasno mjesto. <strong>Boksa\u010di<\/strong>, poznati po nevjerojatnoj fizi\u010dkoj kondiciji, tako\u0111er neizmjerno <strong>vole svoje konope za preskakanje<\/strong> i redovito ih upotrebljavaju kao <strong>dio svog plana treniranja<\/strong>. Ta intenzivna aktivnost ima brojne prednosti za vrhunske sporta\u0161e, ali i za sve one koji \u017eele do\u0107i u formu, poraditi na svojoj dinamici i eksplozivnosti ili jednostavno izgubiti na te\u017eini i u\u010diniti ne\u0161to za svoje zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored razgovora o <strong>najve\u0107im prednostima preskakanja<\/strong>, ovaj \u0107e vam \u010dlanak tako\u0111er pomo\u0107i da odlu\u010dite <strong>kakvu vrstu u\u017eeta za preskakanje odabrati<\/strong> i kako ga <strong>pravilno prilagoditi<\/strong>. Nau\u010dit \u0107ete sve <strong>najva\u017enije o vje\u017ebama preskakanja u\u017eeta<\/strong> i na kraju \u0107emo vam pokazati <strong>model treninga<\/strong> uz njegovu upotrebu.<\/p>\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\/04\/iStock-530756422-1124x749.jpg\" alt=\"10 razloga za preskakanje u\u017eeta\" class=\"wp-image-249398\" width=\"843\" height=\"562\" title=\"10 razloga za preskakanje u\u017eeta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530756422.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"boksaci-i-vjezbaci-crossfita-upotrebljavaju-uze-za-preskakanje-kako-bi-dosli-u-formu-evo-10-razloga-zasto-ga-nabaviti-i-kako-ga-upotrijebiti\"><span class=\"ez-toc-section\" id=\"Boksaci_i_vjezbaci_crossfita_upotrebljavaju_uze_za_preskakanje_kako_bi_dosli_u_formu_Evo_10_razloga_zasto_ga_nabaviti_i_kako_ga_upotrijebiti\"><\/span>Boksa\u010di i vje\u017eba\u010di crossfita upotrebljavaju u\u017ee za preskakanje kako bi do\u0161li u formu. Evo 10 razloga za\u0161to ga nabaviti i kako ga upotrijebiti.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sport op\u0107enito donosi puno koristi na\u0161em \u017eivotu<\/strong>, zbog \u010dega bismo ga trebali u\u010diniti njegovim sastavnim dijelom. Ima dana kad imate dovoljno vremena i energije za u\u017eivanje u opu\u0161taju\u0107oj dvosatnoj vo\u017enji biciklom. Ali postoje i dani kad morate predati veliki projekt na poslu ili kad morate u\u010diti za veliki ispit i imate samo nekoliko dragocjenih minuta. \u017delite ih iskoristiti \u0161to u\u010dinkovitije. Kad tra\u017eite trening koji vam oduzima samo <strong>minimalno vremena, a istovremeno osigurava maksimalan broj potro\u0161enih kalorija i oslobo\u0111enih endorfina<\/strong>, u\u017ee za preskakanje bit \u0107e prava vrsta treninga za vas. Kakve jo\u0161 blagodati mo\u017ee donijeti u va\u0161 \u017eivot?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-sagorjet-cete-puno-kalorija\">1. Sagorjet \u0107ete puno kalorija<\/h3>\n\n\n\n<p>Preskakanje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017eeta<\/a> nesumnjivo je <strong>aktivnost visokog intenziteta<\/strong>. Svaka minuta koju provedete iznad tla ko\u0161ta puno truda, \u0161to se odra\u017eava u koli\u010dini <strong>sagorjelih kalorija<\/strong>. Preskakanjem u\u017eeta, \u017eena od 60 kg mo\u017ee sagorjeti ogromnih 693 kcal na sat. To o\u010dito ne zna\u010di da bi za postizanje rezultata morala preskakati 60 minuta dnevno. Preskakanjem <strong>5 puta tjedno samo 30 minuta (347 kcal)<\/strong>, mo\u017ee izgubiti do <strong>190 grama masti tjedno<\/strong>. To je 760 g mjese\u010dno i <strong>vi\u0161e od 9 kg godi\u0161nje<\/strong>. To su neke zanimljive brojke za samo 30 minuta dnevno, sla\u017eete li se?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tablica: Koliko energije potro\u0161i \u017eena od 60 kg za 30 minuta ovih aktivnosti visokog intenziteta?&nbsp; <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-left is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivnost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kalorije potro\u0161ene u 30 minuta<\/th><th class=\"has-text-align-center\" data-align=\"center\">* Ekvivalent u hrani<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Preskakanje u\u017eeta<\/td><td class=\"has-text-align-center\" data-align=\"center\">347<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g zobene ka\u0161e s 20 g proteina, 15 g <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od kikirikija <\/a> i 100 g jagoda<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje visokog intenziteta<\/td><td class=\"has-text-align-center\" data-align=\"center\">309<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g zobene ka\u0161e s 20 g proteina, 9 g maslaca od kikirikija i 100 g jagoda<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vje\u017ebanje visokog intenziteta na spravi za veslanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">268<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g zobene ka\u0161e s 15 g proteina, 5 g maslaca od kikirikija i 100 g jagoda<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage visokog intenziteta pomo\u0107u utega<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g zobene ka\u0161e s 15 g proteina i 50 g jagoda<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption>*Ekvivalent u hrani slu\u017ei vam samo da biste bolje zamislili sagorjelu energiju. Vje\u017ebanje ne bi trebalo biti &#8220;kazna&#8221; za jedenje hrane ili aktivnost koju \u0107ete raditi samo da biste sagorjeli kalorije.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-brzo-cete-smrsavjeti\">2. Brzo \u0107ete smr\u0161avjeti<\/h3>\n\n\n\n<p>Iz prethodne to\u010dke jasno je da mo\u017eete sagorjeti pristojnu koli\u010dinu kalorija samo preskakanjem u\u017eeta. To, naravno, ide ruku pod ruku s gubitkom kilograma. <strong>Kako biste smr\u0161avjeli, morate napraviti kalorijski deficit<\/strong>, \u0161to posti\u017eete tro\u0161enjem vi\u0161e energije nego \u0161to unesete. U\u017ee za preskakanje mo\u017ee zna\u010dajno pridonijeti tom naporu jer sagorijeva vi\u0161e energije od ve\u0107ine ostalih sportskih aktivnosti, \u0161to rezultira zna\u010dajnom predno\u0161\u0107u. To dokazuje istra\u017eivanje koje je usporedilo u\u010dinke preskakanja u\u017eeta i vo\u017enje sobnog bicikla jednako dugo 3 puta tjedno. <strong>Grupa koja je preskakala u\u017ee imala je bolje rezultate u maksimalnim vrijednostima VO<sub>2&nbsp;<\/sub><\/strong>, a pokazala je i <strong>ve\u0107e smanjenje tjelesne te\u017eine<\/strong> izra\u017eeno ni\u017eim BMI-jem u odnosu na grupu koja je vozila bicikl. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra kombinacija kardio treninga, treninga snage i prilago\u0111ene prehrane ono je \u0161to omogu\u0107uje <strong>u\u010dinkovito mr\u0161avljenje<\/strong>. Sve to poja\u010dava dovoljno sna i regeneracije. Ako vas zanima mr\u0161avljenje, sigurno \u0107e vam biti korisne informacije u ovom \u010dlanku: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je zaista va\u017eno<\/strong><\/a><\/p>\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=\"36358,40192,67654,73135\" ><\/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=\"wp-block-heading\" id=\"3-ojacat-cete-jezgru-i-noge\">3. Oja\u010dat \u0107ete jezgru i noge<\/h3>\n\n\n\n<p><strong>Preskakanjem do \u010dvrstih trbu\u0161nih mi\u0161i\u0107a<\/strong> bez dosadnih trbu\u0161njaka svaki dan? Nije potpuno neostvariv san. Vje\u017ebanje u\u017eetom aktivira va\u0161 <strong>duboki sustav stabilizacije, poznatiji kao jezgra (core)<\/strong>, \u0161to je va\u017eno u bilo kojoj fizi\u010dkoj aktivnosti \u2013 bilo da radite \u010du\u010dnjeve u teretani ili nosite ku\u0107i te\u0161ke stvari koje ste kupili.<\/p>\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg\" alt=\"Preskakanje u\u017eeta i trening snage\" class=\"wp-image-249426\" title=\"Preskakanje u\u017eeta i trening snage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IGI_2527-scaled.jpg 1709w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ako ste nedavno skinuli pra\u0161inu sa stare <a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" aria-label=\"vija\u010de (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vija\u010de<\/a> za preskakanje i uklju\u010dili je u svoju rutinu vje\u017ebanja, mogu\u0107e je da ste se probudili s potpuno novom upalom mi\u0161i\u0107a. Tako je, osje\u0107ate svoje <strong>listove<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Listovi su puno va\u017eniji nego \u0161to ina\u010de mislimo<\/strong>. Ti \u010desto zanemareni mi\u0161i\u0107i klju\u010dni su za svaki na\u0161 korak. U\u017ee za preskakanje fokusira se na te neopjevane junake dvono\u017enog kretanja i ja\u010da ih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to nije sve. Va\u0161e podlaktice i zape\u0161\u0107a tako\u0111er \u0107e osjetiti upalu. Preskakanje u\u017eeta uklju\u010duje mi\u0161i\u0107e po cijelom tijelu i poma\u017ee im da se razviju, postanu ve\u0107i i ja\u010di. <span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[6\u20137]&nbsp;<\/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 mo\u017eete vje\u017ebati sredi\u0161nji dio tijela unutar rutinskog kru\u017enog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-poboljsat-cete-koordinaciju-eksplozivnost-i-dinamicnost\">4. Pobolj\u0161at \u0107ete koordinaciju, eksplozivnost i dinami\u010dnost<\/h3>\n\n\n\n<p>Boksa\u010di, ljubitelji crossfita, kao i drugi sporta\u0161i, preska\u010du u\u017ee kako bi <strong>pobolj\u0161ali svoju cjelokupnu tjelesnu kondiciju<\/strong>, ali i razvili razne vje\u0161tine koje se u\u010dinkovito prevode u okvir njihovih odre\u0111enih sportova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje u\u017eetom pobolj\u0161ava va\u0161u <strong>ukupnu okretnost, izdr\u017eljivost, brzinu i, povrh svega, koordinaciju pokreta<\/strong>. Dok preska\u010dete, stvarno se morate usredoto\u010diti i sinkronizirati pokrete gornjeg i donjeg dijela tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se udvostru\u010duje kad po\u010dnete izvoditi neke napredne &#8220;trikove&#8221;, poput dvostrukog preskoka ili preskakanja na jednoj nozi. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-poboljsat-ce-zdravlje-vaseg-srca-i-pluca-kao-i-cjelokupnu-fizicko-kondiciju\">5. Pobolj\u0161at \u0107e zdravlje va\u0161eg srca i plu\u0107a, kao i cjelokupnu fizi\u010dko kondiciju.<\/h3>\n\n\n\n<p>Op\u0107enito je poznato da sport ima blagotvoran u\u010dinak na zdravlje srca i plu\u0107a. U\u017ee za preskakanje nije iznimka. Na primjer, istra\u017eivanje pretilih tinejd\u017eerica s visokim rizikom od razvoja kardiovaskularnih bolesti dalo je zanimljive rezultate. Nakon 12 tjedana treninga s u\u017eetom za preskakanje, sudionice su pokazale promjene u smislu smanjenja koli\u010dine tjelesne masti, opsega struka, krvnog tlaka, glukoze u krvi, kao i razina inzulina. Uz pravilno funkcioniranje srca, te pozitivne promjene mogle su utjecati i na cjelokupno zdravlje ispitivane ogledne skupine tinejd\u017eerica. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugo istra\u017eivanje prou\u010davalo je u\u010dinak koji \u0107e <strong>7 tjedana preskakanja u\u017eeta imati na brzinu, izdr\u017eljivost i okretnost<\/strong> kod u\u010denika adolescenata. Sudionici su preskakali 3 puta tjedno 15 \u2013 50 minuta, a rezultati su pokazali zna\u010dajne <strong>pozitivne promjene u njihovoj izdr\u017eljivosti i okretnosti<\/strong>, kao i blago pobolj\u0161anje u<strong> brzini.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, svatko, ne samo u\u010denici, mo\u017ee pobolj\u0161ati svoju fizi\u010dku kondiciju zahvaljuju\u0107i u\u017eetu za preskakanje. Idu\u0107i znanstveni rad bio je usmjeren na odrasle mu\u0161karce koji su preskakali dva puta dnevno ukupno <strong>5 \u2013 10 minuta u rasponu od 5 tjedana<\/strong>, a intenzitet treninga preskakanja pove\u0107avao se iz tjedna u tjedan. Kao rezultat, <strong>uo\u010dene su bolje maksimalne vrijednosti VO<sub>2<\/sub><\/strong>, \u0161to je prakti\u010dni pokazatelj porasta fizi\u010dke kondicije. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\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\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg\" alt=\"Preskakanje u\u017eeta mo\u017ee vam pomo\u0107i u\u010dvrstiti kosti\" class=\"wp-image-249464\" title=\"Preskakanje u\u017eeta mo\u017ee vam pomo\u0107i u\u010dvrstiti kosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GymBeam_JeanMarko_outdoor_GymBeam-Jean-outdoor_TOP7709.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<h3 class=\"wp-block-heading\" id=\"6-poboljsat-ce-prirodnu-cvrstocu-vasih-kostiju\">6. Pobolj\u0161at \u0107e prirodnu \u010dvrsto\u0107u va\u0161ih kostiju<\/h3>\n\n\n\n<p>Sa svakim skokom, na kraju se do\u010dekate na tvrdu podlogu, zbog \u010dega se va\u0161e <strong>kosti prilago\u0111avaju i ja\u010daju kako bi apsorbirale dovoljno udaraca bez o\u0161te\u0107enja<\/strong>. Taj je mehanizam najvjerojatniji uzrok u\u010dinka koji primje\u0107ujemo kod sporta\u0161a koji \u010desto preska\u010du u\u017ee \u2013 <strong>pobolj\u0161ava se prirodna mineralna gusto\u0107a kostiju i kosti su im zato puno \u010dvr\u0161\u0107e<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to je ve\u0107a mineralna gusto\u0107a kostiju, to je manji rizik od njihovog lomljenja ili od osteoporoze. Ako \u017eelite pru\u017eiti svojim kostima dodatnu apsorpciju tijekom preskakanja, poku\u0161ajte upotrebljavati prostirku, \u010dija je dodatna prednost to \u0161to \u0107e se va\u0161i susjedi vjerojatno rje\u0111e \u017ealiti.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201315]&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-uze-za-preskakanje-jeftino-je-i-lako-se-sprema\">7. U\u017ee za preskakanje jeftino je i lako se sprema<\/h3>\n\n\n\n<p>Ako ne mo\u017eete prona\u0107i svoje staro u\u017ee za preskakanje iz djetinjstva ili biste jednostavno voljeli imati novo jer ste narasli nekoliko centimetara od tada, ne morate se brinuti o svom bud\u017eetu za to. Uvijek mo\u017eete zapo\u010deti s osnovnijim modelom, koji je <strong>me\u0111u najjeftinijim rekvizitima za teretanu koji postoje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U\u017ee za preskakanje tako\u0111er je vrlo lako spremiti<\/strong>, a ako prona\u0111ete malu vje\u0161alicu za njega, nikad se ne\u0107e zapetljati i ostat \u0107e spremno pri ruci u svakom trenutku. To je izvrsna prednost, posebno kad<strong> putujete<\/strong>. Nema ni\u0161ta lak\u0161e nego baciti ga u torbu i u\u017eivati u visokokvalitetnoj vje\u017ebi kamo god i\u0161li uz minimalno potro\u0161enog vremena.&nbsp;&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-preskakanje-uzeta-izvrsno-je-za-oslobadanje-endorfina-sto-vodi-do-boljeg-raspolozenja\">8. Preskakanje u\u017eeta izvrsno je za osloba\u0111anje endorfina, \u0161to vodi do boljeg raspolo\u017eenja<\/h3>\n\n\n\n<p>Preskakanje u\u017eeta mo\u017ee vam <strong>promijeniti raspolo\u017eenje do neprepoznatljivosti,<\/strong> ba\u0161 kao i mnoge druge intenzivne sportske aktivnosti. Osje\u0107aj zadovoljstva kad le\u017eite na tlu znoje\u0107i se i hvataju\u0107i dah nakon \u0161to zavr\u0161ite intenzivan trening, jednostavno je neprocjenjiv. I nije stvar samo u tome \u0161to ste prevladali po\u010detnu nesklonost i \u017eelju da umjesto toga gledate serije na Netflixu. Vi\u0161e od svega, to je zahvaljuju\u0107i <strong>endorfinima, koji se osloba\u0111aju tijekom tako intenzivnih fizi\u010dkih aktivnosti i izazivaju osje\u0107aj euforije, smanjuju percepciju boli i poma\u017eu u borbi protiv stresa.<\/strong> Zbog toga ste uvijek u boljem raspolo\u017eenje nakon vje\u017ebanja i odmah vidite svijet u svjetlijim bojama. <span class=\"tadv-color\" style=\"color: #ff6600\">[17\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-to-je-nov-i-zabavan-nacin-za-kardio-trening-ili-hiit\">9. To je nov i zabavan na\u010din za kardio trening ili HIIT<\/h3>\n\n\n\n<p>Dosadilo vam je tr\u010dati ili beskrajno okretati pedale na sobnom biciklu? Mo\u017eda ste upravo otkrili <strong>novu aktivnost koja \u0107e vam biti puno zabavnija<\/strong>. \u010cak i ako vam se na prvi pogled tako ne \u010dini, preskakanje u\u017eeta mo\u017ee biti zabavno. Prvo nau\u010dite jednostavne skokove, zatim uvedite preskakanje na jednoj nozi, a kako budete napredovali, u\u010dite i druge trikove, poput dvostrukih preskoka ili &#8220;jajeta&#8221;. Postupno \u0107ete uspjeti napraviti vi\u0161e ponavljanja s ve\u0107im intenzitetom i du\u017eim serijama. <strong>Zadovoljstvo i radost <\/strong> koje mo\u017eete posti\u0107i napredovanjem u svojim vje\u0161tinama preskakanja u\u017eeta usporedivi su s onima u mnogim drugim sportovima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017ee za preskakanje tako\u0111er se dobro kombinira s drugim sportovima kojima se u\u017eivate baviti. Sljede\u0107i put kad budete tr\u010dali u parku, ubacite 50 preskakanja nakon svakog kruga, samo kao dodatak. Odnesite ga na teren za vje\u017ebanje ili uklju\u010dite u kru\u017eni trening u lokalnoj teretani. <strong>Va\u0161 \u0107e trening biti raznovrsniji i podi\u0107i \u0107e va\u0161u fizi\u010dku kondiciju na vi\u0161u razinu.<\/strong><\/p>\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\/04\/iStock-478801296-1124x749.jpg\" alt=\"Preskakanje u\u017eeta mo\u017ee vam pobolj\u0161ati raspolo\u017eenje\" class=\"wp-image-249490\" width=\"843\" height=\"562\" title=\"Preskakanje u\u017eeta mo\u017ee vam pobolj\u0161ati raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-478801296.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-mozete-zapoceti-bilo-kad\">10. Mo\u017eete zapo\u010deti bilo kad<\/h3>\n\n\n\n<p><strong>Svatko, bez obzira na dob, spol ili fizi\u010dku kondiciju, mo\u017ee po\u010deti preskakati u\u017ee.<\/strong> Za po\u010detak, potro\u0161ite samo nekoliko minuta dnevno na njega. Va\u0161e tijelo i mozak naviknut \u0107e se na taj pokret, postupno u\u010de\u0107i koordinirati to, u po\u010detku neobi\u010dno kretanje. <strong>Pove\u0107avajte vrijeme redovito i u malim intervalima<\/strong> kako biste izbjegli nepotrebne ozljede uzrokovane pretjeranim fokusiranim optere\u0107enjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, <strong>imajte na umu da preskakanje u\u017eeta uklju\u010duje opetovano sna\u017eno do\u010dekivanje<\/strong> na pod, a ako imate bilo kakvih <strong>problema s mi\u0161i\u0107no-ko\u0161tanim sustavom,<\/strong> poput kroni\u010dnih bolova u koljenima, kukovima ili gle\u017enjevima, mo\u017eda \u0107ete morati razmisliti <strong>je li ta aktivnost uop\u0107e prava za vas<\/strong>. Uz to, ako patite od stanja koja utje\u010du na va\u0161 \u017eiv\u010dani sustav ili od dijabetesa, uvijek je dobro konzultirati se sa svojim lije\u010dnikom op\u0107e prakse o odabiru prikladnog sporta za vas. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\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\/04\/iStock-637560158-1124x749.jpg\" alt=\"Svatko mo\u017ee po\u010deti preskakati u\u017ee\" class=\"wp-image-249652\" width=\"843\" height=\"562\" title=\"Svatko mo\u017ee po\u010deti preskakati u\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-637560158.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-zapoceti-trening-s-uzetom-za-preskakanje\"><span class=\"ez-toc-section\" id=\"Kako_zapoceti_trening_s_uzetom_za_preskakanje\"><\/span>Kako zapo\u010deti trening s u\u017eetom za preskakanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zapo\u010dnite <a href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odabirom pravog u\u017eeta za preskakanje.<\/a> Nau\u010dite kako ga pravilno postaviti, nau\u010dite osnovni pokret preskakanja i spremni ste uvesti ga u svoju rutinu vje\u017ebanja pomo\u0107u oglednog primjera koji \u0107emo navesti u ovom \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"postoji-nekoliko-vrsta-uzeta-za-preskakanje-koje-odabrati\">Postoji nekoliko vrsta u\u017eeta za preskakanje. Koje odabrati?<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i njihovoj rastu\u0107oj popularnosti, tr\u017ei\u0161te vija\u010da za preskakanje nedavno je eksplodiralo. Evo kratkog pregleda u\u017eadi na koje biste mogli nai\u0107i:<\/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\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osnovno<\/strong>&nbsp;<\/a>\u2013 idealno za po\u010detnike. <strong>Kako biste zapo\u010deli svoju &#8220;karijeru&#8221; preskakanja, potrebno vam je samo jednostavno, plasti\u010dno u\u017ee za preskakanje<\/strong>. Me\u0111utim, ako tra\u017eite ne\u0161to s <strong>br\u017eom stopom okretanja u\u017eeta<\/strong> kako biste nau\u010dili tehnike kao \u0161to su dvostruko preskakanje, razmislite o preskakanju u\u017eeta s plasti\u010dnom ili <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metalnom<\/a> ru\u010dkom i \u010deli\u010dno u\u017ee oblo\u017eeno PVC-om koje omogu\u0107uju pode\u0161avanje duljine.<\/li><li><strong>Ponderirano u\u017ee<\/strong> \u2013 odli\u010dan izbor za napredne &#8220;preskaka\u010de&#8221;, koji \u017eele <strong>dodati malo intenziteta svom treningu<\/strong>. Ponderirano u\u017ee, me\u0111utim, korisno je i za po\u010detnike, budu\u0107i da je njegova brzina okretanja obi\u010dno puno manja i tako pru\u017ea vi\u0161e vremena za stjecanje potrebnih vje\u0161tina koordinacije.<\/li><li><strong>Pametno<\/strong> <strong>u\u017ee<\/strong> \u2013 prednost je ove vrste to \u0161to je u\u017ee namje\u0161teno da broji va\u0161e preskoke, kao i va\u0161e vrijeme treninga. To jednostavno pobolj\u0161anje mo\u017ee <strong>dati dodatnu zabavu i motivaciju<\/strong> va\u0161oj vje\u017ebi, budu\u0107i da vas rastere\u0107uje od potrebe brojenja preskoka i mo\u017ee vas prisiliti da zaista postignete ciljeve ponavljanja koje ste si postavili.<\/li><li><strong>Be\u017ei\u010dno u\u017ee<\/strong> \u2013 nedavni izum zahvaljuju\u0107i kojem ne o\u0161te\u0107ujete i ne razbijate sve s \u010dime va\u0161e njihaju\u0107e u\u017ee do\u0111e u kontakt u va\u0161oj ku\u0107i. S jednim takvim u\u017eetom, ne\u0107ete morati napraviti hrpu prostora za preskakanje u dnevnoj sobi. Be\u017ei\u010dno je u\u017ee, kao \u0161to i samo ime govori, samo par ru\u010dki <strong>bez stvarnog u\u017eeta za preskakanje. Te ru\u010dke povezane su s dvije rotiraju\u0107e kuglice<\/strong> koje simuliraju osje\u0107aj da se izme\u0111u njih nji\u0161e u\u017ee. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[20\u201321]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kako-pravilno-podesiti-uze-za-preskakanje\">Kako pravilno podesiti u\u017ee za preskakanje?<\/h3>\n\n\n\n<p>Jednom kad budete ponosni vlasnik u\u017eeta za preskakanje, bolje se pobrinite da je pravilno pode\u0161eno. Po\u010detnici bi posebno trebali upotrebljavati dulje u\u017ee, budu\u0107i da \u0107e to produ\u017eiti vrijeme svakog zamaha i tako im dati vi\u0161e vremena za koordinaciju kretanja. S vremenom po potrebi skratite duljinu u\u017eeta. Kako biste podesili duljinu u\u017eeta, <strong>stanite na njega sa stopalima jedno uz drugo, uhvatite ru\u010dke, ispravite se i povucite u\u017ee uz tijelo do visine ramena.<\/strong> Duljina u\u017eeta za preskakanje treba dosezati do visine pazuha. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\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\/04\/iStock-1150503777-1124x654.jpg\" alt=\"Kako po\u010deti preskakati u\u017ee?\" class=\"wp-image-249507\" width=\"843\" height=\"491\" title=\"Kako po\u010deti preskakati u\u017ee?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-1124x654.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777-400x233.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1150503777.jpg 1343w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pocetak-preskakanja\">Po\u010detak preskakanja<\/h3>\n\n\n\n<p>Kad vam u\u017ee bude pravilno postavljeno, mo\u017eete zapo\u010deti trening. <strong>Klju\u010dno je zapo\u010deti u\u010denje pravilne tehnike odmah<\/strong>, kako biste za\u0161titili gle\u017enjeve i koljena, kao i <strong>\u010ditav mi\u0161i\u0107no-ko\u0161tani sustav<\/strong>. Idemo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Uhvatite svog novog prijatelja za trening za njegove ru\u010dke, stavite ga iza sebe, ispravite se i dr\u017eite le\u0111a ravno tijekom cijelog preskakanja. <strong>Prvi zamah izvodi se dinami\u010dkim okretanjem zape\u0161\u0107a prema naprijed.<\/strong> Mo\u017eda \u0107ete isprva morati uklju\u010diti cijele ruke, ali na kraju \u0107ete redovitim treningom mo\u0107i upravljati u\u017eetom jednostavnim pomicanjem zape\u0161\u0107a.<\/li><li><strong>Kad vam u\u017ee preleti iznad glave, lagano savijte koljena i kako se bude pribli\u017eavalo va\u0161im stopalima, sko\u010dite.<\/strong> Po\u010detnici obi\u010dno u po\u010detku ska\u010du previsoko, ali samo je pitanje vremena kad \u0107ete se zate\u0107i kako lebdite samo nekoliko milimetara od zemlje, ba\u0161 kao Rocky Balboa.<\/li><li>Obavezno <strong>uspostavite kontakt s tlom samo prednjim dijelom stopala.<\/strong> To \u0107e vas odr\u017eati u pravilnom ritmu i dobroj brzini. Poku\u0161ajte da vam stopala \u0161to nje\u017enije dosko\u010de, tako da vam noge ne moraju apsorbirati intenzivne udarce.<\/li><li><strong>Kad nau\u010dite osnove tehnike preskakanja, mo\u017eete po\u010deti u\u010diti naprednije \u201etrikove\u201c<\/strong>, poput dvostrukog ili \u010dak trostrukog preskoka, zamjene stopala ili preskakanja na jednoj nozi.<\/li><li><strong>Nemojte pretjerati na po\u010detku procesa u\u010denja.<\/strong> Ne \u017eelite na kraju ozlijediti gle\u017enjeve, pete, listove ili kukove.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201324]<\/span><\/li><\/ol>\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\/04\/iStock-494603177-1124x749.jpg\" alt=\"Naj\u010de\u0161\u0107e pogre\u0161ke prilikom preskakanja u\u017eeta\" class=\"wp-image-249549\" width=\"843\" height=\"562\" title=\"Naj\u010de\u0161\u0107e pogre\u0161ke prilikom preskakanja u\u017eeta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-494603177.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"najcesce-pogreske-na-koje-treba-pripaziti\">Naj\u010de\u0161\u0107e pogre\u0161ke na koje treba pripaziti<\/h3>\n\n\n\n<p>Prilikom preskakanja, pripazite na sljede\u0107e pogre\u0161ke; ako se uhvatite kako ih radite, poku\u0161ajte ih ispraviti \u0161to je prije mogu\u0107e:<\/p>\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<ul class=\"wp-block-list\" id=\"block-d9c5e6b3-d2a2-4d06-b8fd-c960ede1dda0\"><li><strong>Previ\u0161e pomi\u010dete ruke<\/strong> \u2013 u idealnom slu\u010daju, \u017eelite upotrebljavati samo zape\u0161\u0107a.<\/li><li><strong>Previsoko ska\u010dete<\/strong> \u2013 dr\u017eite stopala blizu jedno drugom i pazite da se do\u010dekate na prednju stranu. Poku\u0161ajte zadr\u017eati stalan ritam.<\/li><li><strong>Pogre\u0161na duljina u\u017eeta<\/strong> \u2013 mo\u017eda vam treba dulje.<\/li><li><strong>Ruke su vam predaleko od tijela<\/strong> \u2013 dr\u017eite ruke blizu bokova.<\/li><li><strong>Niste u ritmu<\/strong> \u2013 poku\u0161ajte brojiti preskakanja ili slu\u0161ati svoju omiljenu pjesmu.<\/li><li><strong>Nepravilan hvat<\/strong> \u2013 ne bojte se \u010dvrsto stegnuti te ru\u010dke.<\/li><li><strong>Neprikladno u\u017ee<\/strong> \u2013 mo\u017eda va\u0161e iskustvo preskakanja ne ide onako glatko kao \u0161to ste o\u010dekivali. Poku\u0161ajte posuditi drugu vrstu u\u017eeta za preskakanje od prijatelja. Mo\u017eda \u0107e vam biti ugodnije. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201326]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kako-uklopiti-uze-za-preskakanje-u-trening\">Kako uklopiti u\u017ee za preskakanje u trening?<\/h3>\n\n\n\n<p>\u010cak i ako ste na po\u010detku svog putovanja s preskakanjem iznimno motivirani, to nije razlog da zamijenite sav svoj trening preskakanjem u\u017eeta. Najbolje \u0161to mo\u017eete u\u010diniti jest <strong>u\u010diniti ga dijelom svog zagrijavanja ili serijom u svom intervalnom treningu. <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Kako izgleda plan treninga koji uklju\u010duje u\u017ee za preskakanje? <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010citav trening preskakanja<\/strong> \u2013 planirajte koli\u010dinu ponavljanja ili vrijeme serija. Na primjer \u2013 1 minuta preskakanja, pauza od 30 sekundi itd. Kako biste dali dodatni intenzitet vje\u017ebi, upotrijebite  <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"prsluk sa optere\u0107enjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prsluk sa optere\u0107enjem<\/a> ili u\u017ee sa optere\u0107enjem.<\/li><li><strong>EMOM<\/strong> \u2013 postavite vrijeme, primjerice, 20 minuta. U svakoj zapo\u010detoj minuti napravit \u0107ete 50 preskakanja, a nakon \u0161to ih dovr\u0161ite, odmarat \u0107ete se preostali dio minute do po\u010detka sljede\u0107e.<\/li><li><strong>Kombinacija s manje intenzivnim vje\u017ebanjem<\/strong> \u2013 prebacite se izme\u0111u preskakanja na, primjerice, trening snage.<\/li><li><strong>Kao zagrijavanje<\/strong> \u2013 dvominutna serija preskakanje dovest \u0107e va\u0161e tijelo u dobru temperaturu za trening.<\/li><li><strong>Intervalni trening kao \u0161to je tabata ili HIIT<\/strong> \u2013 poku\u0161ajte dodati preskakanje u\u017eeta u svoj intervalni trening, npr. preskakanje 30 sekundi i odmaranje 30 sekundi.<\/li><li><strong>Kru\u017eni trening \u2013 <\/strong>odredite  seriju vje\u017ebi, uklju\u010duju\u0107i preskakanje u\u017eeta, i premje\u0161tajte se od stanice do stanice (vje\u017ebe do vje\u017ebe). <span style=\"color: #ff6600\" class=\"tadv-color\">[27\u201328]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"primjeri-treninga-s-uzetom-za-preskakanje\">Primjeri treninga s u\u017eetom za preskakanje<\/h3>\n\n\n\n<p>Mo\u017eete isprobati intervalni trening, u kojem je preskakanje u\u017eeta jedna od 5 unaprijed odre\u0111enih vje\u017ebi, ili EMOM, koji je potpuno posve\u0107en preskakanju u\u017eeta. Prije treninga obavezno se zagrijte, napravite malo dinami\u010dnog istezanja i nakon glavnog dijela treninga, lagano se stati\u010dno protegnite.<\/p>\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\/04\/TZP08591-749x1124.jpeg\" alt=\"Primjer treninga s u\u017eetom za preskakanje\" class=\"wp-image-249570\" title=\"Primjer treninga s u\u017eetom za preskakanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/TZP08591-scaled.jpeg 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<h4 class=\"wp-block-heading\" id=\"intervalni-trening-cijelog-tijela\"><ol>\n \t<li><strong>Intervalni trening cijelog tijela<\/strong><\/li>\n<\/ol><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekundi preskakanja, 30 sekundi pauze<\/li><li>Poku\u0161ajte napraviti 3 do 5 serija<\/li><li>Du\u017ea pauza izme\u0111u serija \u2013 60 do 90 sekundi.<\/li><\/ul>\n\n\n\n<p><strong>Vje\u017ebe:&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Preskakanje u\u017eeta&nbsp;<\/a><\/li><li>\u010cu\u010dnjevi te\u017einom tijela&nbsp; ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/thumbs.gfycat.com\/ShrillRightBaboon-small.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjevi sa skokovima<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/i.pinimg.com\/originals\/cf\/b5\/67\/cfb5677a755fe7288b608a4fec6f09a0.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plank&nbsp;<\/a><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Iu8waoj6rmL6c7B8gZUdS1ZIa3I\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/06\/08\/791\/n\/1922729\/c4943793a2ba2dd5_SlowerClimbers.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">penja\u010di<\/a><\/li><li><a href=\"https:\/\/www.verywellfit.com\/thmb\/wFOclHli_BjZU_VmNrVQsHFrMR4=\/1500x844\/smart\/filters:no_upscale()\/Verywell-42-3498282-Pushup01-1596-5994a0f8519de20010b3bdd3.gif\" class=\"ek-link\">sklekovi<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/images.shape.mdpcdn.com\/sites\/shape.com\/files\/styles\/challenge_slide_half_width\/public\/1-modified_sm.gif\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">modificirani, lak\u0161i sklekovi&nbsp;<\/a><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-intenzivni-trening-emom-s-uzetom-za-preskakanje\"><strong>2. Intenzivni trening EMOM s u\u017eetom za preskakanje<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Trajanje treninga: 12 minuta<\/li><li>Kru\u017eite kroz 4 vje\u017ebe s u\u017eetom za preskakanje<\/li><li>30 \u2013 50 ponavljanja u svakoj zapo\u010detoj minuti<\/li><li>pauza ostatak minute nakon zavr\u0161etka ponavljanja<\/li><\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vje\u017ebe:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a class=\"ek-link\" href=\"https:\/\/fitpass-images.s3.amazonaws.com\/content_blog_inner_83DD2677.gif\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osnovno preskakanje u\u017eeta<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/www.sheknows.com\/wp-content\/uploads\/2018\/08\/8-One-leg-hops_go7cz2.gif\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">preskakanje u\u017eeta na jednoj nozi&nbsp;<\/a><\/li><li>preskakanje na drugoj nozi<\/li><li><a class=\"ek-link\" href=\"https:\/\/images.ctfassets.net\/5615tdzw3m8i\/6TVym1WR9FLvVHFOQ2xhMO\/8b730508a11cb0b3729d1433823b18ae\/long-weekend-wide.gif\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mijenjanje noge<\/a><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"zapamtite\"><span class=\"ez-toc-section\" id=\"Zapamtite\"><\/span>Zapamtite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017ee za preskakanje \u0161iroko je dostupan rekvizit za vje\u017ebanje koji mo\u017eete lako ponijeti bilo kamo. Nudi brojne pogodnosti za va\u0161e mentalno i fizi\u010dko zdravlje. Odli\u010dno je za <strong>pobolj\u0161anje kondicije, mr\u0161avljenje, pa \u010dak i za pobolj\u0161anje raspolo\u017eenja, zahvaljuju\u0107i tome koliko je u\u010dinkovita vje\u017eba preskakanja u osloba\u0111anju endorfina<\/strong>. Preskakanje se mo\u017ee uklopiti u gotovo svaki plan vje\u017ebanja. Ako niste imali u\u017ee u rukama od djetinjstva, pru\u017eite mu drugu priliku i preskakanjem napravite put u zdraviji na\u010din \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje je va\u0161e mi\u0161ljenje o vje\u017ebanju s preskakanjem u\u017eeta? Je li to samo dje\u010dja igra\u010dka ili zaslu\u017euje toplo mjesto u planovima treninga svakoga od nas? Podijelite svoje iskustvo u odjeljku za komentare, a ako vam se svidio ovaj \u010dlanak, podijelite ga sa svojim prijateljima na dru\u0161tvenim mre\u017eama, kako bi se i oni prisjetili svojih satova tjelesnog odgoja u \u0161koli i mo\u017eda pru\u017eili jo\u0161 jednu priliku ovom sjajnom rekvizitu za fitness.<\/p>\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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>U\u017ee za preskakanje dovest \u0107e vas u formu, pomo\u0107i vam u mr\u0161avljenju i pobolj\u0161ati raspolo\u017eenje. U ovom \u0107ete \u010dlanku saznati vi\u0161e o njegovim ostalim prednostima, a uz to \u0107emo vam dati cjelovit vodi\u010d o tome kako zapo\u010deti.<\/p>\n","protected":false},"author":129,"featured_media":249376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6692,7100,7478,6452],"filter_section":[],"filter_attribute":[13021,13022],"class_list":{"0":"post-267527","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-oprema-za-vjezbanje-hr","10":"tag-trening-hr","11":"tag-vjezbe-hr","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-domaci-trening-a-hiit","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>Gubitak kilograma, porast fizi\u010dke kondicije i 8 drugih razloga da po\u010dnete preskakati u\u017ee - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Preskakanje ima puno prednosti. Pomo\u0107i \u0107e vam da izgubite kilograme, pobolj\u0161ate fizi\u010dko zdravlje i raspolo\u017eenje. Nau\u010dite vi\u0161e o ostalim pogodnostima i saznajte kako zapo\u010deti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gubitak kilograma, porast fizi\u010dke kondicije i 8 drugih razloga da po\u010dnete preskakati u\u017ee - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Preskakanje ima puno prednosti. Pomo\u0107i \u0107e vam da izgubite kilograme, pobolj\u0161ate fizi\u010dko zdravlje i raspolo\u017eenje. 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