{"id":271611,"date":"2018-09-22T12:11:00","date_gmt":"2018-09-22T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=271611"},"modified":"2023-09-07T20:46:59","modified_gmt":"2023-09-07T18:46:59","slug":"ovako-cete-nagovoriti-djevojku-da-pocne-trenirati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ovako-cete-nagovoriti-djevojku-da-pocne-trenirati\/","title":{"rendered":"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati"},"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\/ovako-cete-nagovoriti-djevojku-da-pocne-trenirati\/#Zasto_je_vazno_da_budete_snazna\" title=\"Za\u0161to je va\u017eno da budete sna\u017ena?\">Za\u0161to je va\u017eno da budete sna\u017ena?<\/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\/ovako-cete-nagovoriti-djevojku-da-pocne-trenirati\/#Kako_poceti\" title=\"Kako po\u010deti?\">Kako po\u010deti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Drage dame, ako \u017eelite biti fit, ne smijete se bojati treninga snage. <strong>Bacite sve predrasude<\/strong> o&nbsp;tome da \u0107ete biti glomazna ili da \u0107ete se promijeniti na \u201eHulka\u201c u&nbsp;\u017eenskoj verziji. Ako se odlu\u010dite za trening s utezima, mo\u017eete samo dobiti. Dobit \u0107ete samopouzdanje, samopo\u0161tovanje i izvrsno tijelo. Istina je da postoji gomila mitova i nesporazuma o treningu snage kod \u017eena. Pogledajmo stvar bli\u017ee i razjasnimo <strong>za\u0161to biste trebali biti sna\u017ena.<\/strong><\/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=\"Zasto_je_vazno_da_budete_snazna\"><\/span>Za\u0161to je va\u017eno da budete sna\u017ena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Metabolizam i mi\u0161i\u0107i<\/h3>\n\n\n\n<p>Odmah prvo, a mo\u017eda i najva\u017enije \u0161to moramo spomenuti je to kako dizanje utega utje\u010de na sagorijevanje masti. \u0160to vi\u0161e mi\u0161i\u0107a \u017eena ima, to \u0107e vi\u0161e kalorija sagorijevati u miru. Dakle, na kraju mi\u0161i\u0107i ubrzavaju Va\u0161 metabolizam, \u010dega rezultat je u\u010dinkovitiji gubitak tjelesne masti.<\/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-623455326_2.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zdravlje kostiju<\/h3>\n\n\n\n<p>Mnogo studija je potvrdilo da redovito podizanje utega mo\u017ee <strong>pove\u0107ati gusto\u0107u kostiju.<\/strong> Ako imate 20 ili 30 godina, vjerojatno \u010desto ne razmi\u0161ljate o svojim kostima, me\u0111utim jednog dana \u0107ete morati. Samo zamislite koliko \u0107ete biti ponosna na sebe zbog toga \u0161to ste se <strong>brinuli o gusto\u0107i svojih kostiju<\/strong> prije nego \u0161to ste znali da se ve\u0107 morate brinuti.<\/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=\"49246,36058,30209,46021,36280,36229,28339,44941\" ><\/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<h3 class=\"wp-block-heading\">Neovisnost<\/h3>\n\n\n\n<p>Kada ste sna\u017ena, sve je jednostavnije. Sjetite se namje\u0161taja koji ste trebali premjestiti i nije bilo nikoga da Vam pomogne, ili te\u0161kih kutija kada ste se selili.<strong> Sada \u0107ete sve savladati sama.<\/strong> A \u0161to je s onih 15 punih torbi namirnica ili \u201cmust have\u201d&nbsp;odje\u0107e? Iz auta direktno ku\u0107i u jednom potezu! A sve sama! Divan je osje\u0107aj kada ne trebate da Vam <strong>netko poma\u017ee<\/strong> s te\u0161kom kupovinom. Savladat \u0107ete to i sama, a ova vrsta snage je neprocjenjiva.<\/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-614744428.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Samopouzdanje<\/h3>\n\n\n\n<p>Sna\u017ene \u017eene isijavaju samopouzdanje koje je zarazno. Vjerujemo da dolazi iz znanja da <strong>u teretani uspijevate biti jako produktivni.<\/strong> Samopouzdanje je veoma atraktivno, a samopouzdanje iz teretane po\u010det \u0107e dolaziti <strong>u svaki aspekt Va\u0161eg \u017eivota.<\/strong> Zapamtite, ako uspijevate u teretani, uspjet \u0107ete i u \u017eivotu.<\/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\">Hormoni<\/h3>\n\n\n\n<p>Ve\u0107ina ljudi jednostavno nema toliku <strong>razinu testosterona<\/strong> koja je potrebna za postignu\u0107e glomazne figure. \u0160to vi\u0161e, \u017eene s masivno mi\u0161i\u0107avom figurom koja Vam je poznata s korica \u010dasopisa, najvjerojatnije<strong> uzima hormone.<\/strong> Dok svi imamo raznu genetiku i neke od nas su sklone ve\u0107oj gusto\u0107i mi\u0161i\u0107a nego ostale, va\u017ei op\u0107enito pravilo <strong>da morate trenirati volumen<\/strong> kako biste postali glomazni.<\/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-809002940.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<p>Pitajte bilo kojeg bodibildera i sigurno \u0107e Vam re\u0107i da <strong>gradnja mi\u0161i\u0107ne mase nije uop\u0107e jednostavna.<\/strong> Ne\u0107ete postati \u017eenska verzija \u201eHulka\u201c samo zato \u0161to vje\u017ebate \u010du\u010dnjeve s vlastitom te\u017einom tijela ili s utezima, ali<strong> dobit \u0107ete stra\u017enjicu takvu, kakvu zaslu\u017eujete.<\/strong><\/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\">Trening model<\/h3>\n\n\n\n<p>Jednako kao i genetika, <strong>na\u010din<\/strong> <strong>na koji trenirate<\/strong> ima bitnu ulogu kod pitanja kako \u0107e se razvijati Va\u0161e tijelo &#8211; hipertrofija (porast mi\u0161i\u0107ne mase koji utje\u0107e na volumen) nije tako jednostavna kao \u0161to Vi mislite da je. Mnogo bodibildera <strong>trenira nevjerojatno \u017eestoko<\/strong> kako bi bili sigurni da \u0107e njihov trening program osigurati maksimalan porast mi\u0161i\u0107ne mase u najkra\u0107em mogu\u0107em vremenskom rasponu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 niti jedna \u017eena koja trenira s utezima nije se<strong> do\u0161la \u017ealiti da je suvi\u0161e glomazna.<\/strong> Ve\u0107ina \u017eena trenira po pravilu <strong>3 do 5 puta tjedno<\/strong> i radi vje\u017ebe cijelog tijela, naj\u010de\u0161\u0107e \u010du\u010dnjeve, ispade, dead lift, zgibove, sklekove, veslanje, kettlebell trening ili trening u intervalima.<\/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\/leg_workout_main_image_0.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<p>Osnovno je trenirati <strong>\u0161to vi\u0161e kombiniranih vje\u017ebi<\/strong> za cijelo tijelo na takav na\u010din da <strong>potaknete porast mi\u0161i\u0107ne mase<\/strong>, a istodobno smanjite koli\u010dinu masti. Ako se ne namjeravate takmi\u010diti, ne morate izolirati skupine mi\u0161i\u0107a i pove\u0107avati njihov volumen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, sve ovisi i od Va\u0161e prehrane i \u201evolumenska dijeta\u201c izgleda skroz druga\u010dije nego solidan prehrambeni protokol za \u017eenu u programu <strong>smanjivanja tjelesne masti.<\/strong>&nbsp;Poenta je da na\u010din na koji se hranite i trenirate <strong>utje\u010de na razvoj Va\u0161eg tijela.<\/strong> Trening program cijelog tijela i prehrana bogata bjelan\u010devinama, povr\u0107em i zdravim mastima je <strong>u\u010dinkovit put prema gubitku tjelesne masti i ka snazi za ve\u0107inu \u017eena.<\/strong><\/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-472388396.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_poceti\"><\/span>Kako po\u010deti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda sada realno razmi\u0161ljate <strong>da \u0107ete si\u0107i sa stepera i po\u010det \u0107ete dizati utege.<\/strong> Ali kako biste trebali po\u010deti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sljede\u0107a <strong>tri trening programa<\/strong> za jedan tjedan su izvrsna odsko\u010dna daska za \u017eene &#8211; po\u010detnice kako bi otkrile svoju potencijalnu snagu i po\u010dele s transformacijom svoga tijela. Preporu\u010dujemo svaki trening po\u010deti s dinami\u010dnim pokretima, mostovima, plankom i turskim dizanjem (turkish get-up).<\/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\">Trening plan A<\/h3>\n\n\n\n<p>\u010du\u010danj s dvojeru\u010dnim utegom: 5 do 8 ponavljanja<\/p>\n\n\n\n<p>privla\u010denje velikog utega u sagnutom polo\u017eaju: 8 \u2013 10 ponavljanja<\/p>\n\n\n\n<p>push press: 8 &#8211; 10 ponavljanja<\/p>\n\n\n\n<p>kardio: 5 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>Kardio vje\u017ebe prema Va\u0161oj \u017eelji: 30 sekundi sprint, 60 sekundi pauza ili lagani tempo.<\/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-537342220.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Trening plan B<\/h3>\n\n\n\n<p>dead lift s velikim utegom: 6 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>sklek: 8 &#8211; 10 ponavljanja<\/p>\n\n\n\n<p>ljuljanje kettlebell: 15 &#8211; 20 ponavljanja<\/p>\n\n\n\n<p>kardio: 5 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>Kardio vje\u017ebe prema Va\u0161oj \u017eelji: 30 sekundi sprint, 60 sekundi pauza ili lagani tempo.<\/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-500329480.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Trening plan C<\/h3>\n\n\n\n<p>ispad unazad: 8 &#8211; 10 ponavljanja (svaka strana)<\/p>\n\n\n\n<p>asistirani zgib: 5 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>\u010du\u010danj sa skokom: 5 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>kardio: 5 &#8211; 8 ponavljanja<\/p>\n\n\n\n<p>Kardio vje\u017ebe prema Va\u0161oj \u017eelji: 30 sekundi sprint, 60 sekundi pauza ili lagani tempo.<\/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-818873762.jpg\" alt=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\" width=\"843\" height=\"562\" title=\"Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati\"\/><\/figure><\/div>\n\n\n\n<p>Ho\u0107ete li i Vi probati trening snage? Napi\u0161ite nam u komentar da li \u0107ete mu pru\u017eiti \u0161ansu. Ako Vam se \u010dlanak svidio ili mislite da bi <strong>nagovorio Va\u0161u poznanicu, djevojku ili prijateljicu<\/strong> da po\u010dne trenirati, podijelite ga.<\/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 and 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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Pogledajte kako \u0107ete u\u010dinkovito nagovoriti Va\u0161u djevojku ili prijateljicu da po\u010dne trenirati. Istodobno \u0107emo pobiti mitove spojene sa \u017eenskim fitness-om.<\/p>\n","protected":false},"author":25,"featured_media":150368,"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":[135],"tags":[6884,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-271611","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-motivacija-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Ovako \u0107ete nagovoriti djevojku da po\u010dne trenirati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pogledajte kako \u0107ete u\u010dinkovito nagovoriti Va\u0161u djevojku ili prijateljicu da po\u010dne trenirati. 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