{"id":276154,"date":"2020-03-09T06:31:00","date_gmt":"2020-03-09T05:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276154"},"modified":"2024-04-25T14:03:39","modified_gmt":"2024-04-25T12:03:39","slug":"8-savjeta-kako-oblikovati-savrsenu-straznjicu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/","title":{"rendered":"Kako da u\u010dvrstite i oblikujete svoju stra\u017enjicu i noge"},"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\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Oblikovana_straznjica_i_zategnute_noge_Sto_je_doista_vazno\" title=\"Oblikovana stra\u017enjica i zategnute noge. \u0160to je doista va\u017eno?\">Oblikovana stra\u017enjica i zategnute noge. \u0160to je doista va\u017eno?<\/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\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Kakva_treba_biti_prehrana_kada_jacate_i_oblikujete_straznjicu_i_bedra\" title=\"Kakva treba biti prehrana kada ja\u010date i oblikujete stra\u017enjicu i bedra?\">Kakva treba biti prehrana kada ja\u010date i oblikujete stra\u017enjicu i bedra?<\/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\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Trening_snage_ce_zaobliti_i_zategnuti_vasu_straznjicu_i_bedra\" title=\"Trening snage \u0107e zaobliti i zategnuti va\u0161u stra\u017enjicu i bedra\">Trening snage \u0107e zaobliti i zategnuti va\u0161u stra\u017enjicu i bedra<\/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\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Trening_straznjice_i_nogu_Koje_su_najbolje_vjezbe\" title=\"Trening stra\u017enjice i nogu. Koje su najbolje vje\u017ebe?\">Trening stra\u017enjice i nogu. Koje su najbolje vje\u017ebe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Uz_kardio_gubite_na_tezini_i_definirate_razvijene_misice\" title=\"Uz kardio, gubite na te\u017eini i definirate razvijene mi\u0161i\u0107e\">Uz kardio, gubite na te\u017eini i definirate razvijene mi\u0161i\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Sve_cete_podrzati_regeneracijom_i_odgovarajucim_dodacima\" title=\"Sve \u0107ete podr\u017eati regeneracijom i odgovaraju\u0107im dodacima\">Sve \u0107ete podr\u017eati regeneracijom i odgovaraju\u0107im dodacima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Pratite_svoje_rezultate_ne_samo_prema_brojci_na_vagi\" title=\"Pratite svoje rezultate ne samo prema brojci na vagi\">Pratite svoje rezultate ne samo prema brojci na vagi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Ucinkovit_trening_straznjice_i_nogu_koristenjem_vlastite_tezine\" title=\"U\u010dinkovit trening stra\u017enjice i nogu kori\u0161tenjem vlastite te\u017eine\">U\u010dinkovit trening stra\u017enjice i nogu kori\u0161tenjem vlastite te\u017eine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svaki dan radite na desetke \u010du\u010dnjeva, iskoraka, ekstenzija i abdukcija nogu i puno drugih vje\u017ebi za noge i stra\u017enjicu, ali jo\u0161 uvijek ne vidite rezultate? Mo\u017eda samo trebate lagano prilagoditi raspored treninga i prehranu. Samo ja\u010danje \u010desto nije dovoljno za promjenu tjelesne gra\u0111e. U dana\u0161njem \u0107emo vas \u010dlanku upoznati s <strong>pojedinim koracima koji su va\u017eni na va\u0161em putu do isklesane stra\u017enjice i zategnutih nogu.<\/strong> Zahvaljuju\u0107i ovim prakti\u010dnim savjetima saznat \u0107ete na \u0161to se treba usredoto\u010diti za vidljive rezultate.<\/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=\"Oblikovana_straznjica_i_zategnute_noge_Sto_je_doista_vazno\"><\/span>Oblikovana stra\u017enjica i zategnute noge. \u0160to je doista va\u017eno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a stra\u017enjica i bedra ne\u0107e se oblikovati sami zbog \u010dinjenice da ih mu\u010dite stotinama \u010du\u010dnjeva. Time \u0107ete zategnuti i oja\u010dati mi\u0161i\u0107e, ali ispod manjeg ili ve\u0107eg sloja masno\u0107e va\u0161 trud mo\u017eda ne\u0107e biti vidljiv. Stoga, u mnogim slu\u010dajevima morate op\u0107enito smr\u0161avjeti. S druge strane, neke \u017eene ve\u0107 imaju nizak postotak tjelesne masti i gubljenje ve\u0107e te\u017eine bilo bi \u0161tetnije. U tom slu\u010daju preporu\u010dljivo je usredoto\u010diti se na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\" target=\"_blank\" aria-label=\"zdravo pove\u0107anje tjelesne te\u017eine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo pove\u0107anje tjelesne te\u017eine<\/a><\/span> i izgradnju mi\u0161i\u0107a. <strong>Klju\u010d lijepih oblina u ovom slu\u010daju su mi\u0161i\u0107i i zdrave koli\u010dine tjelesne masti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, prilikom mr\u0161avljenja ne mo\u017eemo birati s kojeg \u0107e dijela tijela prvo nestati mast. Veliku ulogu u tome imaju geni koje smo naslijedili od roditelja. Osim toga, u igri su i drugi \u010dimbenici poput hormona i cjelokupnog na\u010dina \u017eivota. Neki prvo gube masno\u0107u s bedara i stra\u017enjice, drugima ona mo\u017ee nestati s ruku, a tre\u0107i mogu izgubiti centimetre u struku.<strong> Ciljani gubitak te\u017eine u podru\u010dju stra\u017enjice ili <a href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" target=\"_blank\" aria-label=\"trbuha  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">trbuha<\/span> <\/a>ne mo\u017eete jednostavno programirati..<\/strong> Iako genetika \u010desto ne igra u potpunosti u va\u0161u korist, nemojte dopustiti da vas to odvrati. Ne brinite, postupnim mijenjanjem prehrane, rasporeda treninga i regeneracije uspje\u0161no \u0107ete do\u0107i do cilja. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg\" alt=\"Kako isklesati svoju stra\u017enjicu i bedra?\" class=\"wp-image-300029\" style=\"width:843px;height:563px\" title=\"Kako isklesati svoju stra\u017enjicu i bedra?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakva_treba_biti_prehrana_kada_jacate_i_oblikujete_straznjicu_i_bedra\"><\/span>Kakva treba biti prehrana kada ja\u010date i oblikujete stra\u017enjicu i bedra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najva\u017eniji \u010dimbenik koji \u010desto odre\u0111uje uspjeh mr\u0161avljenja ili zdravo pove\u0107anje tjelesne te\u017eine je kalorijski unos. <strong>Kada vam je cilj smr\u0161avjeti, morate biti u kalorijskom deficitu.<\/strong> To mo\u017eete u\u010diniti uzimaju\u0107i manje energije iz prehrane i pi\u0107a nego \u0161to je potro\u0161ite tijekom dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uzmimo za primjer Janu koja je odlu\u010dila da \u017eeli smr\u0161avjeti. \u010cezne vidjeti svoje rezultate napornog rada u teretani. Jana je otkrila da dnevno sagorijeva oko 2500 kcal. U svom&nbsp; <span style=\"color: #ff6600\">kalkulatoru unosa energije i hranjivih tvari<\/span> tada je izra\u010dunala da bi za mr\u0161avljenje trebala unositi oko 2000 kcal dnevno. Time se stvara kalorijski deficit od 500 kcal, koje njezino tijelo nadokna\u0111uje iz energetskih rezervi (talo\u017eene masno\u0107e), te po\u010dinje postupno gubiti na te\u017eini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako bi Jana, pak, <strong>htjela dobiti mi\u0161i\u0107e, trebala bi i\u0107i u kalorijski vi\u0161ak.<\/strong> Tako\u0111er bi odredila vrijednost unosa energije za zdravo debljanje pomo\u0107u kalkulatora koji bi joj preporu\u010dio pove\u0107anje unosa na oko 2750 kcal kada potro\u0161i 2500 kcal. Pojela bi dodatnih 250 kalorija koje bi njezino tijelo moglo iskoristiti za rast mi\u0161i\u0107a. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to je saznala koliko kalorija, proteina, ugljikohidrata i masti treba pojesti da bi ostvarila svoj cilj, Jana mo\u017ee prije\u0107i na planiranje prehrane. To mo\u017ee biti olak\u0161ano<span style=\"color: #ff6600\"> aplikacijom<\/span> koja izra\u010dunava kalorijsku vrijednost i sadr\u017eaj hranjivih tvari nakon unosa hrane i njezine koli\u010dine. <strong>Prehrana \u0107e se tako temeljiti na raznovrsnim izvorima svih makronutrijenata.<\/strong> Dobro zna da su sva tri va\u017ena.<\/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=\"826\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg\" alt=\"Kakva treba biti va\u0161a prehrana kod oblikovanja stra\u017enjice i bedara?\" class=\"wp-image-299893\" title=\"Kakva treba biti va\u0161a prehrana kod oblikovanja stra\u017enjice i bedara?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg 826w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-294x400.jpg 294w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-1129x1536.jpg 1129w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481.jpg 1453w\" sizes=\"auto, (max-width: 826px) 100vw, 826px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Protein<\/strong> \u0107e pomo\u0107i u za\u0161titi i izgradnji mi\u0161i\u0107ne mase uz bolje upravljanje kalorijskim deficitom jer ima najve\u0107i kapacitet zasi\u0107enja. <strong>Ugljikohidrati<\/strong> daju energiju za trening i svakodnevno funkcioniranje, a <strong>masti<\/strong> zauzvrat poma\u017eu u odr\u017eavanju uravnote\u017eenog hormonskog okru\u017eenja. Tako\u0111er je vrlo jasno da vas peciva ne debljaju, gluten ne zatvara crijeva, a vo\u0107e se mo\u017ee jesti poslijepodne. Sve ovisi o kalorijskom unosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom planiranja prehrane ne zaboravite na raznolikost, izmjenjivanje razli\u010ditog vo\u0107a i povr\u0107a te pridr\u017eavanje drugih na\u010dela <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\" target=\"_blank\" aria-label=\"zdrave prehrane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane<\/a><\/span>. Najva\u017enije je da vam se hrana mora svidjeti. Dakle, plan obroka tako\u0111er treba prilagoditi svojim ukusima. Ne\u0107ete svaki dan jesti bakalar i krumpir ako ih mrzite samo zato \u0161to je va\u0161 prijatelj s posla izgubio dvadeset kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poput Jane, zaboravite na sve <strong>detoksikacije i ekstremne dijete<\/strong> koje \u010desto besmisleno zabranjuju<span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\" target=\"_blank\" aria-label=\"gluten (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten<\/a><\/span>, ugljikohidrate ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-mlijeko-zdravo-i-dobro-za-svakoga-ovo-biste-trebali-znati\/\" target=\"_blank\" aria-label=\"mlije\u010dne proizvode (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mlije\u010dne proizvode<\/a><\/span>. One vas mogu privu\u0107i brzim rezultatima, ali morate o\u010dekivati i niz negativnih u\u010dinaka. To obi\u010dno uklju\u010duje nemogu\u0107nost dugotrajnog odr\u017eavanja, nepotrebno gladovanje, umor i pote\u0161ko\u0107e u upravljanju svakodnevnim \u017eivotom. Bolje je da se oslonite na redovitu prehranu s malim prilagodbama kako biste postigli svoje postavljene ciljeve.&nbsp; <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite smjernice i prakti\u010dne savjete o tome kako upravljati svojim kalorijskim deficitom, ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\" target=\"_blank\" aria-label=\"Kalorijski deficit: kako smr\u0161avjeti i imati \u017eivot? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalorijski deficit: kako smr\u0161avjeti i imati \u017eivot?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/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=\"28936,44248,44248,44254,29667,28792,34207,49246,49009,8344,36310,36364,49021 \" ><\/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=\"Trening_snage_ce_zaobliti_i_zategnuti_vasu_straznjicu_i_bedra\"><\/span>Trening snage \u0107e zaobliti i zategnuti va\u0161u stra\u017enjicu i bedra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nema razloga za brigu. Trening snage iz vas ne\u0107e napraviti profesionalnog natjecatelja u bodybuildingu od danas na sutra, s bicepsima ve\u0107im od va\u0161eg de\u010dka. Naprotiv, pomo\u0107i \u0107e u oblikovanju figure i dobivanju seksi oblina koje \u017eelite. Stoga bi mu trebalo na\u0107i mjesto u rasporedu treninga svakog od vas. Ne samo da poma\u017ee u izgradnji mi\u0161i\u0107a stra\u017enjice i nogu, ve\u0107 tako\u0111er poti\u010de mr\u0161avljenje. Njihova sposobnost prilagodbe pove\u0107anim optere\u0107enjima stoji iza rasta mi\u0161i\u0107a. Pokazat \u0107emo to opet na primjeru Jane, koja ve\u0107 ima fino prilago\u0111enu prehranu, a sada \u017eeli i smisleno trenirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana ve\u0107 neko vrijeme ide u teretanu. Uvijek je imala isti trening i pita se za\u0161to ne vidi napredak koji je napravila na po\u010detku. Time se povjerava iskusnijoj prijateljici koja obja\u0161njava da bi s vremena na vrijeme trebala prilagoditi trening. Mi\u0161i\u0107i su joj se navikli na isto naprezanje i broj ponavljanja te im je potreban novi impuls za daljnje ja\u010danje. Jana slijedi prijateljski savjet i u idu\u0107ih tjedan dana podi\u017ee utege rade\u0107i \u010du\u010dnjeve i mrtvo dizanje uz pet kilograma. U sljede\u0107a dva tjedna osje\u0107a da joj je sve lak\u0161e, pa dodaje jo\u0161 jedan <a href=\"https:\/\/gymbeam.hr\/zeljezni-uteg-disk-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\"disk  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">disk<\/span> <\/a>s utezima od 5 kg u svom treningu s osovinom. Nakon nekog vremena umjesto ve\u0107e te\u017eine pove\u0107ava broj ponavljanja ili umjesto tri radi \u010detiri serije po jednu vje\u017ebu. Zahvaljuju\u0107i tim promjenama, ona opa\u017ea rast svoje snage, ali i \u010dvr\u0161\u0107u stra\u017enjicu i bedra. Sada puno vi\u0161e u\u017eiva u treniranju i jo\u0161 uvijek je motivirana za usavr\u0161avanje. Jana je mo\u017eda tako nesvjesno po\u010dela po\u0161tivati<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\" target=\"_blank\" aria-label=\"princip progresivnog preoptere\u0107enja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">princip progresivnog preoptere\u0107enja<\/a><\/span>&nbsp;koji stoji iza promjene u performansama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za svakog sporta\u0161a planirane promjene u treningu i pove\u0107anje optere\u0107enja su individualne. Nikada ne treba zaboraviti na<strong> odr\u017eavanje ispravne tehnike vje\u017ebanja i <span style=\"color: #ff6600\"><a aria-label=\"prevenciju ozljeda (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prevenciju ozljeda<\/a><\/span><\/strong>. Ovo na\u010delo mo\u017eete koristiti kada trenirate sa <a href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161ipkom  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ipkom <\/a>u teretani, koriste\u0107i <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"girju  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">girju<\/span> <\/a>ili kada ste na <strong><a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\"suspenzijskom trena\u017eeru (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijskom trena\u017eeru<\/a><\/strong>, ili kod ku\u0107e s<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" aria-label=\"elasti\u010dnim trakama s otporom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakama s otporom<\/a><\/span> uz kori\u0161tenje vlastite te\u017eine. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg\" alt=\"Kako trenirati stra\u017enjicu i noge?\" class=\"wp-image-299930\" style=\"width:843px;height:563px\" title=\"Kako trenirati stra\u017enjicu i noge?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-768x513.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>U\u010dinci treninga snage ne prestaju kada se vrata teretane zatvore ili se<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/podloga-na-vjezbanie-yoga-mat-blue-gymbeam-1.html\" target=\"_blank\" aria-label=\"podloga za vje\u017ebanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podloga za vje\u017ebanje<\/a><\/span> o\u010disti nakon treninga kod ku\u0107e. Na\u0161e tijelo se jo\u0161 satima kasnije nosi s time. <strong>Potrebno je vratiti mentalnu i fizi\u010dku snagu te popraviti mi\u0161i\u0107e o\u0161te\u0107ene iscrpljuju\u0107im treningom<\/strong>. Tijelo jednostavno daje sve od sebe da se pripremi za sljede\u0107i trening. A to ko\u0161ta energije. To nam omogu\u0107uje da sagorijevamo kalorije nekoliko sati nakon vje\u017ebanja, a da ne moramo ni\u0161ta u\u010diniti. To \u0107ete posebno cijeniti kada gubite kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, mi\u0161i\u0107i za svoju aktivnost tro\u0161e oko \u010detiri puta vi\u0161e energije od masnog tkiva. To zna\u010di <strong>ukupno vi\u0161e energije tijekom dana i svih aktivnosti,<\/strong> \u010dak i kada gledate Netflix ili \u010ditate najnoviji kriminalisti\u010dki roman. <span style=\"color: #ff6600\">[8-10]<\/span><\/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=\"Trening_straznjice_i_nogu_Koje_su_najbolje_vjezbe\"><\/span>Trening stra\u017enjice i nogu. Koje su najbolje vje\u017ebe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening za donji dio tijela treba raditi najmanje dva puta tjedno. U sklopu njega ne morate raditi desetke razli\u010ditih vje\u017ebi za noge i stra\u017enjicu. <strong>Nekoliko osnovnih je i vi\u0161e nego dovoljno za ja\u010danje mi\u0161i\u0107a stra\u017enjice, bedara i listova.<\/strong> Uvijek pazite na pravilno izvo\u0111enje tijekom vje\u017ebanja ili poslu\u0161ajte savjete iskusnog trenera. U\u010dinkovite vje\u017ebe za stra\u017enjicu i noge uklju\u010duju razli\u010dite varijante \u010du\u010dnjeva kao \u0161to su klasi\u010dni s poravnanjem osi, bugarski, na jednoj nozi, pehar, na multipressu ili sa skokom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedna u\u010dinkovita vje\u017eba je mrtvo dizanje. Postoje i mnoge njezine varijante, od kojih su najpopularnije klasi\u010dno mrtvo dizanje, rumunjsko ili na jednoj nozi. Ako vje\u017ebate u teretani, tako\u0111er mo\u017eete uklju\u010diti no\u017eni potisak, ekstenzije nogu ili naizmjeni\u010dno dodirivanje stra\u017enjice nogama na spravi ili vje\u017ebe s koloturom. <strong>Ve\u0107ina ovih vje\u017ebi su slo\u017eene, u njima tako\u0111er ja\u010date jezgru i anga\u017eirate mi\u0161i\u0107e cijelog tijela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U oblikovanju okrugle i \u010dvrste stra\u017enjice poma\u017eu i iskoraci, <a href=\"https:\/\/gymbeam.hr\/blog\/potisak-kukovima-najbolja-vjezba-za-savrsenu-zadnjicu\" class=\"ek-link\"><span style=\"color: #ff6600\">hip<\/span> <span style=\"color: #ff6600\">thrustovi<\/span><\/a>, zamasi girjama i vje\u017ebe za noge i stra\u017enjicu s <span style=\"color: #ff6600\">elasti\u010dnom trakom s otporom<\/span> ili <a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbati-sa-suspenzijskim-trenazerom-isprobajte-ove-ucinkovite-vjezbe-za-cijelo-tijelo\/\" target=\"_blank\" aria-label=\"TRX-om. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">TRX-om<\/span>.<\/a> Kao \u0161to vidite, vje\u017ebe za donji dio tijela su brojne. Sada sve \u0161to trebate u\u010diniti je ispravno i smisleno ukomponirati ih u trening koji \u0107e pokazati rezultate.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg\" alt=\"Najbolje vje\u017ebe za stra\u017enjicu i noge\" class=\"wp-image-299949\" style=\"width:843px;height:539px\" title=\"Najbolje vje\u017ebe za stra\u017enjicu i noge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Uzorak plana treninga za noge, stra\u017enjicu i listove<\/h3>\n\n\n\n<p>Prije treninga zagrijte se i pokre\u0107ite cijelo tijelo s fokusom na opu\u0161tanje kukova i aktivaciju mi\u0161i\u0107a donjeg dijela tijela. Na kraju glavnog dijela treninga po potrebi dodajte fazu hla\u0111enja (sporo tr\u010danje ili hodanje po traci) ili se lagano istegnite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odaberite optere\u0107enje i pomagala prema svojim mogu\u0107nostima.<\/strong> Broj serija za svaku vje\u017ebu je 3 &#8211; 5, a ponavljanja 8 &#8211; 12. U slu\u010daju da vje\u017ebate samo s vlastitom te\u017einom, lako se mo\u017eete vratiti s 10 &#8211; 20 ponavljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017eba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pomagalo za vje\u017ebanje\/vrsta optere\u0107enja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Primarno optere\u0107eni mi\u0161i\u0107i<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010danj<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez optere\u0107enja, sa skokom, s osovinom, girjama ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/set-utega-od-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\"s jednom rukom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s jednom rukom<\/a> <\/span>&nbsp;(pehar \u010du\u010danj)<\/td><td class=\"has-text-align-center\" data-align=\"center\">prednji dio bedara i glutealni mi\u0161i\u0107i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip thrust<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez optere\u0107enja, s osovinom, s jednom rukom ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/powerbag-gymbeam.html\" target=\"_blank\" aria-label=\"powerbagom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagom<\/a><\/span> na zdjelici, elsati\u010dna traka s otporom iznad koljena<\/td><td class=\"has-text-align-center\" data-align=\"center\">stra\u017enji dio bedara i glutealni mi\u0161i\u0107i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunjsko mrtvo dizanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">s osovinom, dva s jednom rukom ili bez optere\u0107enja (mrtvo dizanje na jednoj nozi)<\/td><td class=\"has-text-align-center\" data-align=\"center\">stra\u017enji dio bedara i glutealni mi\u0161i\u0107i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">iskoraci naprijed<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez optere\u0107enja, sa skokom, s osovinom ili powerbagom na ramenima, s jednom rukom ili s girjom u rukama<\/td><td class=\"has-text-align-center\" data-align=\"center\">prednji dio bedara i glutealni mi\u0161i\u0107i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanja peta<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez optere\u0107enja, s osovinom, s jednom rukom, na spravi<\/td><td class=\"has-text-align-center\" data-align=\"center\">mi\u0161i\u0107i potkoljenice<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Inspiraciju za treniranje nogu i stra\u017enjice s girjom mo\u017eete prona\u0107i u na\u0161em \u010dlanku<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\" target=\"_blank\" aria-label=\"8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 najboljih vje\u017ebi s girjom za stra\u017enjicu i noge.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uz_kardio_gubite_na_tezini_i_definirate_razvijene_misice\"><\/span>Uz kardio, gubite na te\u017eini i definirate razvijene mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aktivnosti izdr\u017eljivosti, koje se u fitnessu \u010desto nazivaju kardio, savr\u0161eno nadopunjuju trening snage i u nekom obliku trebaju biti dio plana treninga. Tr\u010danje, vo\u017enja bicikla, plivanje i druge vrste kardio vje\u017ebanja pobolj\u0161avaju tjelesnu kondiciju, funkciju plu\u0107a i srca i, \u0161to je najva\u017enije, poti\u010du mr\u0161avljenje. <strong>Zahvaljuju\u0107i manjoj koli\u010dini masno\u0107e, vi\u0161e se isti\u010du stra\u017enjica i bedra zategnuti od treninga snage.<\/strong> <span style=\"color: #ff6600\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obi\u010dno sagorijevate vi\u0161e kalorija tijekom kardio treninga nego tijekom iste koli\u010dine vremena koje provodite vje\u017ebaju\u0107i. Ne morate odmah opona\u0161ati plan treninga maratonca. Jednostavno prona\u0111ite aktivnost koja \u0107e vas zabaviti i radite je dva do \u010detiri puta tjedno po dvadeset do \u0161ezdeset minuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpopularniji oblici kardio vje\u017ebanja uklju\u010duju tr\u010danje, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\" target=\"_blank\" aria-label=\"vo\u017enju bicikla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u017enju bicikla<\/a><\/span> ili brzo hodanje. Mnogi ljudi vole ples, rolanje ili plivanje. Odli\u010dan izbor je, me\u0111utim, i kardio ve\u0107eg intenziteta, kao \u0161to je <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\" target=\"_blank\" aria-label=\"preskakanje u\u017eeta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preskakanje u\u017eeta<\/a><\/span> ili <a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\" target=\"_blank\" aria-label=\"HIIT&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">HIIT<\/span>&nbsp;<\/a>koji se mo\u017ee zavr\u0161iti u roku od dvadeset minuta. To \u0107e posebno cijeniti ljudi koji se nakon treninga moraju \u0161to prije vratiti svojim obavezama. <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<p>Ako ste u isku\u0161enju da krenete s tr\u010danjem, ali ne znate kako zapo\u010deti, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\" target=\"_blank\" aria-label=\"Kako po\u010deti tr\u010dati? Vodi\u010d za potpune po\u010detnike. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako po\u010deti tr\u010dati? Vodi\u010d za potpune po\u010detnike.<\/a><\/span><\/strong><\/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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg\" alt=\"Kardio za skidanje kilograma sa stra\u017enjice i bedara\" class=\"wp-image-299963\" title=\"Kardio za skidanje kilograma sa stra\u017enjice i bedara\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sve_cete_podrzati_regeneracijom_i_odgovarajucim_dodacima\"><\/span>Sve \u0107ete podr\u017eati regeneracijom i odgovaraju\u0107im dodacima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i rastu uglavnom kada ste u mirovanju, zato se toliko \u010desto nagla\u0161ava potreba za dovoljnom <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\" target=\"_blank\" aria-label=\"regeneracijom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracijom<\/a><\/span>.<\/p>\n\n\n\n<p>Nakon treninga svoju regeneraciju mo\u017eete podr\u017eati:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pi\u0161toljem za masa\u017eu,<\/li>\n\n\n\n<li>fitness valjkom<\/li>\n\n\n\n<li>i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\" target=\"_blank\" aria-label=\"ostalim pomagalima (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ostalim pomagalima<\/a><\/span>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hladni tu\u0161 ili neki drugi oblik <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\" target=\"_blank\" aria-label=\"terapije hladnom vodom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terapije hladnom vodom<\/a> <\/span>ili sauna tako\u0111er dobro funkcionira za neke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sve ove metode mogu pomo\u0107i u smanjenju bolova u mi\u0161i\u0107ima nakon treninga i pobolj\u0161ati protok krvi.<\/strong> One tako\u0111er omogu\u0107uju da vi\u0161e hranjivih tvari i kisika u\u010dinkovito stigne do mi\u0161i\u0107nih stanica i da se uklone otpadni produkti energetskog metabolizma. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svakako ne smijete preskakati slobodne dane u rasporedu treninga. Ali to ne zna\u010di da dan bez treninga treba provesti le\u017ee\u0107i na kau\u010du gledaju\u0107i televiziju ili odbijati oti\u0107i s prijateljem koji \u017eeli s tobom pro\u0161etati u grad na kavu i re\u0107i: \u201cOprosti, danas je moj dan odmora. \u201d Dan odmora ne zna\u010di 100 % posve\u0107enost kau\u010du. Lako se mo\u017eete protegnuti, pro\u0161etati parkom ili zavr\u0161iti dugo odlagane ku\u0107anske poslove.<span style=\"color: #ff6600\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spavanje je tako\u0111er sastavni dio regeneracije i cijelog procesa promjene tjelesne figure. Trebali bismo spavati minimalno sedam sati dnevno. Za\u0161to je to va\u017eno ne samo kod mr\u0161avljenja, mo\u017eete saznati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"Spavanje: naju\u010dinkovitiji pokreta\u010d i spaljiva\u010d masti.\" class=\"ek-link\">Spavanje: naju\u010dinkovitiji pokreta\u010d i spaljiva\u010d masti.<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji suplementi mogu podr\u017eati tijelo sporta\u0161a i pomo\u0107i mu u promjeni tjelesne figure?<\/h3>\n\n\n\n<p>Da bi se regeneracija odvijala kako treba, na\u0161e tijelo treba dovoljno makronutrijenata (proteini, ugljikohidrati i masti) kao i mikronutrijenata (vitamini, minerali). Dakle, tijelo sporta\u0161a obi\u010dno ima ve\u0107e zahtjeve za njihovim unosom od onih manje fizi\u010dki aktivnih. <strong>Osnova je dobro osmi\u0161ljena prehrana koju mo\u017eemo nadopuniti i primjereno pobolj\u0161ati odabranim suplementima.<\/strong><\/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\">\n<li>Protein <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">sirutke<\/span> <\/a>ili <span style=\"color: #ff6600\"><a aria-label=\"biljni proteini (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni proteini<\/a><\/span> mogu pomo\u0107i u optimalnom unosu proteina i pobolj\u0161anoj regeneraciji. Njihov osnovni dnevni unos trebao bi biti 1,4 &#8211; 2 g\/kg tjelesne te\u017eine za one koji se bave treningom snage. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">Kreatin<\/a><\/span> s druge strane poma\u017ee u izgradnji snage, a to vam omogu\u0107uje vje\u017ebanje s ve\u0107om te\u017einom i poti\u010de rast mi\u0161i\u0107a.<\/li>\n\n\n\n<li><a aria-label=\"Magnezij  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Magnezij<\/span> <\/a>poti\u010de pravilnu funkciju mi\u0161i\u0107a, \u0161to ih \u010dini manje osjetljivima na <span style=\"color: #ff6600\">gr\u010deve<\/span>.<\/li>\n\n\n\n<li>\u017deljezo poma\u017ee u odr\u017eavanju pravilne metaboli\u010dke funkcije, a osim toga osigurava prijenos kisika do mi\u0161i\u0107a.<\/li>\n\n\n\n<li>Vitamini B2, B3, B5 i B12 doprinose smanjenju umora i iscrpljenosti.<\/li>\n\n\n\n<li>Vitamin C \u0107e pomo\u0107i u odr\u017eavanju normalne imunolo\u0161ke funkcije nakon zahtjevne tjelesne aktivnosti.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\"Vitamin D (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a> <\/span>i kalcij doprinose pravilnoj funkciji mi\u0161i\u0107a i kostiju.<\/li>\n\n\n\n<li>Prilikom mr\u0161avljenja u cjelokupni mozaik mogu se dodati i slo\u017eeni <span style=\"color: #ff6600\"><a aria-label=\"spaljiva\u010di masti (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spaljiva\u010di masti<\/a><\/span>. Oni sadr\u017ee tvari koje mogu pomo\u0107i sagorijevanju malo vi\u0161e energije u mirovanju, pa \u010dak i tijekom treninga. <span style=\"color: #ff6600\">[17-18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"728\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg\" alt=\"Najbolji dodaci prehrani za oblikovanje stra\u017enjice i bedara\" class=\"wp-image-299989\" style=\"width:843px;height:546px\" title=\"Najbolji dodaci prehrani za oblikovanje stra\u017enjice i bedara\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-400x259.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1536x994.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-2048x1326.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pratite_svoje_rezultate_ne_samo_prema_brojci_na_vagi\"><\/span>Pratite svoje rezultate ne samo prema brojci na vagi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U cijelom procesu kada mijenjate svoju tjelesnu figuru, ne zaboravite mjeriti svoj napredak. \u010cak i ako vam je cilj \u010dvr\u0161\u0107a stra\u017enjica i noge, pratite napredak cijele va\u0161e figure. Po mogu\u0107nosti u isto doba dana, idealno ujutro nakon bu\u0111enja, jednom u svaka dva tjedna izmjerite struk, bokove, stra\u017enjicu i bedra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodajte tome i vaganje, mo\u017eda jednom mjese\u010dno. Tako\u0111er mo\u017eete pratiti i usporediti rezultate sa slikama. Snimite fotografiju na po\u010detku svog putovanja, a zatim s vremena na vrijeme (otprilike svaka 2 &#8211; 4 tjedna) dodajte drugu fotografiju u svoju kolekciju na istom mjestu i u isto vrijeme. Uspjeh se ne mjeri samo po tome koliko ste kilograma izgubili ili dobili mi\u0161i\u0107a. Tako\u0111er se radi o smanjenju centimetara, boljem osje\u0107aju u vlastitoj ko\u017ei i vi\u0161e samopouzdanja. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" aria-label=\"Brojka na vagi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Brojka na vagi<\/a><\/span> ne mora zna\u010diti da ne ide dobro. <strong>Ako se dovoljno dugo dr\u017eite novog plana, siguran sam da \u0107ete posti\u0107i sjajne rezultate.<\/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=\"Ucinkovit_trening_straznjice_i_nogu_koristenjem_vlastite_tezine\"><\/span>U\u010dinkovit trening stra\u017enjice i nogu kori\u0161tenjem vlastite te\u017eine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout l Vje\u017ebe s vlastitom te\u017einom za toniranje stra\u017enjice l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/0SPGzU6weZg?list=PLz2BNGIUZ7thcTIhzqWtfH7wmMvQ26Oal\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaka promjena tjelesne figure, bilo da se radi o mr\u0161avljenju, zdravom debljanju ili oblikovanju stra\u017enjice i nogu, zahtijeva sveobuhvatan pristup. <strong>Jednostavno ne mo\u017eete to u\u010diniti bez prilagodbe prehrane, plana treninga i op\u0107e optimizacije na\u010dina \u017eivota.<\/strong> Prilagodite prehranu ovisno o tome je li va\u0161 cilj mr\u0161avljenje ili zdravo debljanje. Zatim, kao dio va\u0161eg treninga, radite \u010du\u010dnjeve i druge u\u010dinkovite vje\u017ebe barem dva puta tjedno na donjoj polovici svojeg tijela. Dodajte tr\u010danje ili neki drugi oblik kardio treninga i poduprite sve primjerenim odmorom i prikladnom suplementacijom. Kada sve lijepo do\u0111e na svoje mjesto, prije ili kasnije mo\u017eete o\u010dekivati sjajne rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li nau\u010dili ne\u0161to novo i korisno? Ako je tako, ne zaboravite ovaj \u010dlanak podijeliti sa svojim prijateljima koji bi tako\u0111er mogli cijeniti ove savjete.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Oblikovana stra\u017enjica i zategnuta bedra nisu ne\u0161to nemogu\u0107e. Kako se to mo\u017ee posti\u0107i postupnim malim promjenama va\u0161e prehrane i treninga? Sve \u0161to vam je potrebno prona\u0107i \u0107ete u ovom \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":299846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7352,7478,6428,6416],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276154","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-prehrana-hr","9":"tag-trening-hr","10":"tag-vjezbe-za-gluteus-hr","11":"tag-vjezbe-za-noge-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>Kako da u\u010dvrstite i oblikujete svoju stra\u017enjicu i noge - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako posti\u0107i zategnutu stra\u017enjicu i noge? U tome \u0107e pomo\u0107i zdravija prehrana, kvalitetan trening i pravilna regeneracija. Saznajte vi\u0161e savjeta o vje\u017ebama za stra\u017enjicu i noge.\" \/>\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\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako da u\u010dvrstite i oblikujete svoju stra\u017enjicu i noge - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako posti\u0107i zategnutu stra\u017enjicu i noge? U tome \u0107e pomo\u0107i zdravija prehrana, kvalitetan trening i pravilna regeneracija. 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