{"id":276997,"date":"2021-07-13T11:20:02","date_gmt":"2021-07-13T09:20:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276997"},"modified":"2021-07-13T11:23:14","modified_gmt":"2021-07-13T09:23:14","slug":"kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/","title":{"rendered":"Kako pravilno disati dok tr\u010dite i vje\u017ebate i za\u0161to je to toliko va\u017eno?"},"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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Kako_disanje_djeluje_tijekom_vjezbanja\" title=\"Kako disanje djeluje tijekom vje\u017ebanja?\">Kako disanje djeluje tijekom vje\u017ebanja?<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Vjezba_i_disni_sustav\" title=\"Vje\u017eba i di\u0161ni sustav\">Vje\u017eba i di\u0161ni sustav<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Koristite_li_dijafragmu_Trebali_biste\" title=\"Koristite li dijafragmu? Trebali biste!\">Koristite li dijafragmu? Trebali biste!<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Sto_je_VO%E2%82%82_Max_i_koju_ulogu_igra\" title=\"\u0160to je VO\u2082 Max i koju ulogu igra?\">\u0160to je VO\u2082 Max i koju ulogu igra?<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Trebate_li_udisati_zrak_kroz_nos_i_izdahnuti_kroz_usta\" title=\"Trebate li udisati zrak kroz nos i izdahnuti kroz usta?\">Trebate li udisati zrak kroz nos i izdahnuti kroz usta?<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Kako_disati_tijekom_vjezbanja\" title=\"Kako disati tijekom vje\u017ebanja?\">Kako disati tijekom vje\u017ebanja?<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#1_Aerobne_aktivnostitrcanje\" title=\"1. Aerobne aktivnosti\/tr\u010danje\">1. Aerobne aktivnosti\/tr\u010danje<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#2_Trening_snage\" title=\"2. Trening snage\">2. Trening snage<\/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\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#3_Jogaistezanje\" title=\"3. Joga\/istezanje\">3. Joga\/istezanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#4_Intervalni_trening_visokog_intenzitetaHIIT\" title=\"4. Intervalni trening visokog intenziteta\/HIIT\">4. Intervalni trening visokog intenziteta\/HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Svaki dan u prosjeku napravimo oko <strong>20 000 udaha i izdaha<\/strong>. Ako ste aktivna osoba, sasvim je mogu\u0107e da \u0107e ovaj broj dose\u0107i granicu <strong>do \u010dak 50 000.<\/strong> Kada je rije\u010d o brojkama, tisu\u0107e litara zraka prolaze kroz na\u0161a plu\u0107a svaka 24 sata. \u010cak i dok \u010ditate ove retke, plu\u0107a naporno izbacuju do <strong>70 % tjelesnog otpada<\/strong> u obliku plinova, poput uglji\u010dnog dioksida.<\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d ovim fascinantnim brojkama,<strong> ljudi imaju tendenciju nesvjesno zanemariti pravilno disanje tijekom vje\u017ebanja<\/strong>. Obi\u010dno se tijekom treninga usredoto\u010dimo na zadr\u017eavanje broja ponavljanja, ozna\u010davanje svake serije vje\u017ebi u mislima kao gotov zadatak ili gledanje pametnog sata ili pametnog telefona pri \u010demu se osje\u0107amo sretnima \u0161to nam je preostao zadnji kilometar do kraja tr\u010danja. Ali kako pravilno disati, za nas je nekako sporedno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra vijest je da uz malo vje\u017ebanja svi mogu nau\u010diti pravilno disati. U ovom \u0107u vam \u010dlanku re\u0107i <strong>sve va\u017eno o disanju tijekom vje\u017ebanja i za\u0161to je va\u017eno pravilno disati tijekom treninga.<\/strong><\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Tjelovje\u017eba pove\u0107ava u\u010dinkovitost i djelotvornost di\u0161nog sustava\" class=\"wp-image-210939\" title=\"Tjelovje\u017eba pove\u0107ava u\u010dinkovitost i djelotvornost di\u0161nog sustava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_disanje_djeluje_tijekom_vjezbanja\"><\/span><strong>Kako disanje djeluje tijekom vje\u017ebanja?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Opis cjelokupnog tijeka disanja prili\u010dno je slo\u017een i manje va\u017ean za na\u0161u svrhu, pa \u0107u spomenuti samo najva\u017enije \u010dinjenice. Da bismo razumjeli <strong>osnove disanja<\/strong>, dovoljno je znati da kada se zrak udi\u0161e kroz nos ili usta, on postupno prolazi kroz <strong>du\u0161nik i plu\u0107a te stotine milijuna malih plu\u0107nih komora<\/strong>, nazvanih <strong>alveoli.<\/strong> Lako ih se mo\u017ee smatrati malim &#8220;spremnicima&#8221; koji poma\u017eu odvajanju kisika od uglji\u010dnog dioksida. Upravo u alveolama dolazi do razmjene izme\u0111u <strong>kisika<\/strong>, koji putuje dalje do srca, mozga i ostalih mi\u0161i\u0107a, i <strong>uglji\u010dnog dioksida<\/strong> kojeg izdi\u0161emo uz pomo\u0107 crvenih krvnih stanica. Kao \u0161to sam nazna\u010dio u uvodu, ovaj se postupak ponavlja <strong>17 000 do 25 000 puta<\/strong> dnevno kod odrasle osobe, uglavnom ovisno o tjelesnoj aktivnosti i na\u010dinu \u017eivota.<\/span> <span style=\"color: #ff6600\"><strong>[1-2]<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Tako svakim udahom dobivamo <strong>kisik<\/strong> koji je tijelu bezuvjetno potreban za funkcioniranje. \u0160to se vi\u0161e kre\u0107emo, potrebno nam je vi\u0161e kisika, \u0161to izravno proporcionalno pove\u0107ava razinu uglji\u010dnog dioksida. S ve\u0107om koli\u010dinom ovog plina u krvi pove\u0107ava se i broj vodikovih iona, \u0161to se odra\u017eava u blagom smanjenju <strong>pH krvi.<\/strong> To spominjem jer je ni\u017ei pH tijekom tjelesne aktivnosti povezan s intenzivnijim disanjem.<\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Glavni impuls za\u0161to tijekom sporta \u201egubimo dah\u201c je stoga potreba za kisikom, ali i napor oko uklanjanja uglji\u010dnog dioksida iz tijela. <strong>Zrak koji udi\u0161emo tijekom vje\u017ebanja \u010dini (samo) pribli\u017eno 21 % kisika i do 78 % du\u0161ika<\/strong>, zajedno s koli\u010dinama helija ili vodika u tragovima. Na\u0161a se plu\u0107a tada brinu o razmjeni oko<strong> 4 do 5 % kisika s uglji\u010dnim dioksidom<\/strong>, koji zatim putuje izvan tijela.<\/span> <span style=\"color: #ff6600\"><strong>[4-5]<\/strong><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vjezba_i_disni_sustav\"><\/span><strong>Vje\u017eba i di\u0161ni sustav<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moj je susjed donio odluku da krene s tr\u010danjem. Znao sam da je zagri\u017eeni pu\u0161a\u010d, pa sam na pitanje za\u0161to to radi, unaprijed znao odgovor. Lakonski je i sa smije\u0161kom odgovorio da \u017eeli pravilno rastegnuti plu\u0107a. <strong>Me\u0111utim, redoviti trening ne\u0107e pove\u0107ati volumen plu\u0107a<\/strong> &#8211; da je to slu\u010daj, svi bi sigurno dodali barem nekoliko dodatnih treninga tjedno u svoj raspored.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\">Me\u0111utim, ono \u0161to mo\u017eete u\u010diniti za sebe i \u0161to je mnogo va\u017enije jest da <strong>vje\u017ebanje pove\u0107ava u\u010dinkovitost i djelotvornost di\u0161nog sustava,<\/strong> a \u0161to u\u010dinkovitije tijelo dostavlja kisik u mi\u0161i\u0107e pravilnim disanjem, to bolje i s manje pote\u0161ko\u0107a mo\u017eete raditi na svojim ciljevima. Istodobno, vje\u017ebanje tako\u0111er <strong>pove\u0107ava kapacitet plu\u0107a<\/strong>, a time i ukupnu koli\u010dinu zraka koju plu\u0107a mogu zadr\u017eati. To je jedan od glavnih razloga za\u0161to <strong>pravilno disanje treba biti sastavni dio va\u0161eg treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">No, promotrimo pobli\u017ee za\u0161to je tome tako. Plu\u0107a prosje\u010dne osobe koja di\u0161e smirenim dahom izmjenjuju oko <strong>0,5 litre zraka<\/strong>. U energi\u010dnijim vje\u017ebama, poput tr\u010danja, ova vrijednost mo\u017ee sko\u010diti <strong>do 6 puta<\/strong>, tj. na 3 litre, s time da <strong>kapacitet plu\u0107a u zdrave odrasle osobe iznosi oko 6 litara<\/strong> i opada s godinama. Stoga je jasno da <strong>sposobnost upravljanja dahom tijekom vje\u017ebanja mo\u017ee igrati va\u017enu ulogu u va\u0161em planu treninga.<\/strong><\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[6-8]&nbsp;<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg\" alt=\"Disanje tijekom treninga snage\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"Disanje tijekom treninga snage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koristite_li_dijafragmu_Trebali_biste\"><\/span><strong>Koristite li dijafragmu? Trebali biste!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svakim udisajem i izdisajem mijenja se volumen plu\u0107a, mijenjaju\u0107i polo\u017eaj <strong>prsne kralje\u017enice, rebara, zdjelice ili ramena<\/strong>. Stoga morate shvatiti da \u0107e i <strong>na\u010din na koji di\u0161ete utjecati na to koliko \u0107e va\u0161 trening biti te\u017eak<\/strong>. Naprimjer, vrlo dobro poznati<strong> bo\u010dni \u0161avovi tijekom tr\u010danja<\/strong>, obi\u010dno ispod desnog donjeg rebra, nastaju nepravilnom uporabom dijafragme i njezinim gr\u010devima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dijafragma<\/strong> je mi\u0161i\u0107 smje\u0161ten ispod plu\u0107a, izme\u0111u prsnog ko\u0161a i trbu\u0161ne \u0161upljine. Ima kupolasti oblik i trebao bi igrati dominantnu ulogu u procesu disanja. Me\u0111utim, neki \u010dimbenici, poput <strong>stresa<\/strong> ili <strong>lo\u0161eg dr\u017eanja tijela<\/strong>, uzrokuju da mnoge odrasle osobe ne uklju\u010duju dijafragmu u proces disanja, \u0161to je lo\u0161e. U tom je slu\u010daju disanje <strong>kra\u0107e<\/strong> i <strong>pli\u0107e<\/strong>, jer se taj proces odvija samo <strong>u prsima.<\/strong> Otkucaji srca, zajedno s krvnim tlakom, rastu intenzivnije i osjetit \u0107ete posljedice pogre\u0161nog disanja, posebno tijekom intenzivnijeg treninga. Tijelo se ne\u0107e mo\u0107i opskrbiti<strong> s onoliko zraka ispunjenog kisikom koliko mu je potrebno<\/strong>. Ako ste ikada vidjeli mu\u0161karca kako dah\u0107e odmah nakon \u0161to je tr\u010dao do autobusne stanice, sada znate \u0161to bi mogao biti jedan od uzroka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dijafragmalno disanje ima prednosti koje \u0107ete zasigurno cijeniti tijekom vje\u017ebanja:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>poma\u017ee <strong>osigurati dovoljno kisika u mi\u0161i\u0107ima<\/strong>, odga\u0111aju\u0107i umor i iscrpljenost<\/li><li><strong>smanjuje brzinu i intenzitet disanja<\/strong>, \u0161to \u0161tedi energiju<\/li><li>pridonosi osiguravanju <strong>aktiviranja sustava duboke stabilizacije<\/strong> (core)<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">poma\u017ee u <strong>prevenciji gr\u010deva u trbuhu i neugodnih bo\u010dnih \u0161avova <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/strong><\/span><\/span><\/li><\/ul>\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=\"Sto_je_VO%E2%82%82_Max_i_koju_ulogu_igra\"><\/span><strong>\u0160to je VO\u2082 Max i koju ulogu igra?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se usredoto\u010dite na pravilnu tehniku disanja tijekom vje\u017ebanja, korisno je upoznati se s zna\u010denjem <strong>potro\u0161nje kisika<\/strong>. Stoga, razgovarajmo o pokazatelju VO\u2082 Max, koji izra\u017eava<strong> maksimalnu koli\u010dinu kisika koju tijelo mo\u017ee koristiti tijekom aktivnosti.<\/strong> Istina je da \u0161to je ve\u0107a ta vrijednost, \u0161to smo u\u010dinkovitiji, to vi\u0161e mo\u017eemo odgoditi pojavu umora i tako pobolj\u0161ati performanse. Stoga bismo tijekom tr\u010danja trebali imati i manjih problema s disanjem. Ukratko, VO\u2082 Max mo\u017ee se definirati kao <strong>pokazatelj performansi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>VO\u2082 Max naj\u010de\u0161\u0107e se mjeri tijekom hodanja ili tr\u010danja na traci za tr\u010danje i izra\u010dunava se kao potro\u0161nja kisika u <strong>mililitrima u minuti po kilogramu tjelesne te\u017eine. Razina fizi\u010dke spreme, dob ili spol <\/strong>igraju va\u017enu ulogu. Mu\u0161karci obi\u010dno imaju ve\u0107u vrijednost potro\u0161nje kisika od \u017eena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Na\u0161a plu\u0107a rade sli\u010dno telefonskim baterijama. U usporedbi sa starijim generacijama baterija, dana\u0161nje se pune <strong>br\u017ee<\/strong> i <strong>dulje traju<\/strong> jer imaju ve\u0107u gusto\u0107u energije. Znajte da se<strong> nakon tridesete godine \u017eivota VO\u2082 Max smanjuje za oko 2 % godi\u0161nje.<\/strong> Me\u0111utim, i dalje mo\u017eete posti\u0107i dovoljno s vje\u017ebanjem da zadr\u017eite barem p<strong>rosje\u010dni VO\u2082 Max<\/strong>, koji je oko <strong>45 mL\/kg\/min.<\/strong> za aktivne odrasle mu\u0161karce i oko <strong>35 mL\/kg\/min.<\/strong> za \u017eene.<\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10-11]<\/span><\/strong><\/span><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trebate_li_udisati_zrak_kroz_nos_i_izdahnuti_kroz_usta\"><\/span><strong>Trebate li udisati zrak kroz nos i izdahnuti kroz usta?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko tko je isprobao bilo kakav <strong>aerobni trening<\/strong> s ve\u0107im intenzitetom zna da je disanje kroz nos vrlo te\u0161ko na razinama koje napadaju maksimalnu brzinu otkucaja srca. Za\u0161to je to tako? Kapilare nosne \u0161upljine djeluju kao<strong> filtar protiv alergena i bakterija,<\/strong> dok sluz iz \u0161upljina tako\u0111er poma\u017ee u hvatanju \u010destica. Nosni prolaz <strong>zagrijava zrak<\/strong> i poma\u017ee ga vla\u017eiti kroz sluznicu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i zbog ove filtriraju\u0107e naravi nosa, kroz usta mo\u017eete udisati vi\u0161e zraka odjednom, \u0161to je ujedno i razlog <strong>za\u0161to mnogi ljudi instinktivno di\u0161u na usta<\/strong> tijekom vje\u017ebanja. Nosno disanje nema zna\u010dajan u\u010dinak na maksimalne performanse, ali mo\u017ee biti korisno za <strong>usporavanje brzine disanja,<\/strong> \u0161to \u0107ete posebno cijeniti tijekom vje\u017ebi <strong>joge<\/strong> i opu\u0161tanja, gdje je cilj pobolj\u0161ati ukupnu pokretljivost i opu\u0161tanje tijela. Ali za trenutak \u0107emo do\u0107i do toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Va\u017enije od nosnog ili oralnog disanja su u\u010destalost i duljina ukupnog udisaja. Ve\u0107 smo spomenuli za\u0161to je tijekom vje\u017ebanja va\u017eno disati kroz dijafragmu, pa dodajmo samo da br\u017ee i pli\u0107e<strong> disanje kroz prsa mo\u017ee pored slabijih performansi dovesti do vrtoglavice, osje\u0107aja slabosti <\/strong>i sli\u010dno<strong>.<\/strong><\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_disati_tijekom_vjezbanja\"><\/span><strong>Kako disati tijekom vje\u017ebanja?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Duboki udisaji mogu<strong> sniziti krvni tlak, pove\u0107ati opu\u0161tenost<\/strong> i \u010dak mogu igrati ulogu u tome kako tijelo razgra\u0111uje natrij. Naprotiv, kada naglo di\u0161emo i pri manjem optere\u0107enju, <strong>sr\u010dani ritam, razina uglji\u010dnog dioksida i mlije\u010dne kiseline<\/strong> se pove\u0107avaju.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\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.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Tijekom aerobnog treninga va\u017eno je pravilno disanje\" class=\"wp-image-211055\" title=\"Tijekom aerobnog treninga va\u017eno je pravilno disanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>U po\u010detku \u0107e biti te\u017ee usredoto\u010diti se na pravilno disanje tijekom vje\u017ebanja, ali ako automatizirate ovaj postupak, dugoro\u010dno \u0107e vam pomo\u0107i da:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>smanjite koli\u010dinu zraka koja vam je potrebna tijekom vje\u017ebanja za udisanje i izdisanje<\/li><li>smanjite proizvodnju uglji\u010dnog dioksida<\/li><li>pobolj\u0161ate cirkulaciju krvi i zdravlje srca<\/li><li>pove\u0107ate u\u010dinkovitost u treningu, a time i postignete bolje rezultate<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">u\u010dinkovitije sagorijevate masti <span style=\"color: #ff6600\"><strong>[13]<\/strong><\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,3738,1562,44248,8059,29715,7185,28186\" ><\/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=\"1_Aerobne_aktivnostitrcanje\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">1. Aerobne aktivnosti\/tr\u010danje<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studije potvr\u0111uju da pravilna tehnika disanja igra vrlo va\u017enu ulogu u pronala\u017eenju optimalne trka\u010dke forme i dugoro\u010dno zadovoljavaju\u0107eg tempa. Kako gravitacija vr\u0161i pritisak, tako i tijekom tr\u010danja to radi <strong>dijafragmi<\/strong> i okolnim organima, pa je vrlo va\u017eno <strong>dah sinkronizirati s dinamikom tr\u010danja.<\/strong> \u0160to je disanje dosljednije, to vi\u0161e du\u0161ika unosite u tijelo. To pro\u0161iruje krvne \u017eile i pove\u0107ava protok kisika u srce kako bi ono u\u010dinkovitije radilo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\"><strong>Omjer 3:2<\/strong> smatra se optimalnim, \u0161to zna\u010di da se tri koraka u tr\u010danju s udisajem izmjenjuju s dva koraka tijekom kojih izdahnemo. Me\u0111utim, postoje i oni koji vi\u0161e vole <strong>uravnote\u017eeni omjer 2:2<\/strong>. U svakom slu\u010daju, pogotovo na po\u010detku, vjerojatno \u0107e trebati malo usporavanje tempa kako bi se postigla ve\u0107a koncentracija potrebna za savladavanje pravilnih tehnika disanja. Nakon nekoliko tr\u010danja trebali biste nau\u010diti istodobno <strong>uzimati vi\u0161e kisika<\/strong> i rije\u0161iti se <strong>uglji\u010dnog dioksida<\/strong>. S vremenom \u0107ete, zahvaljuju\u0107i boljoj izdr\u017eljivosti i prilagodbi krvo\u017eilnog sustava na redovito vje\u017ebanje, disati sve manje, a puls \u0107e se smanjivati sli\u010dnim intenzitetom vje\u017ebanja. Me\u0111utim, imajte na umu da su <strong>pravilno disanje i redovitost prioritet<\/strong>. Bez obzira reciklirate li zrak kroz nos ili usta, shvatite to kao bonus.<\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[14-15]<\/span><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg\" alt=\"Dijafragmati\u010dno disanje poma\u017ee tijekom tr\u010danja\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Dijafragmati\u010dno disanje poma\u017ee tijekom tr\u010danja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Trening_snage\"><\/span><strong>2. Trening snage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sustav disanja tijekom treninga snage<\/strong> vjerojatno vam ne\u0107e biti nov. Pretpostavljam da ste ve\u0107 \u010duli za <strong>koncentri\u010dne i ekscentri\u010dne faze<\/strong> i da u prvoj od njih treba ispustiti zrak iz plu\u0107a, a tijekom druge mo\u017eete (opet) pravilno udahnuti. Kontrola disanja tijekom treninga snage mo\u017ee vam pomo\u0107i <strong>podi\u0107i ve\u0107u te\u017einu<\/strong> i razviti vi\u0161e snage uz manje napora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Ilustrirajmo to jednom od najosnovnijih vje\u017ebi &#8211; \u010du\u010dnjevima. <strong>Ekscentri\u010dna faza<\/strong> je trenutak kada se kukovi polako spu\u0161taju prema tlu do razine koljena. <strong>Koncentri\u010dna faza<\/strong> s izdahom slijedi u trenutku dinami\u010dnog vra\u0107anja u zadani polo\u017eaj s fiksnom jezgrom tijela, s petama na podu i trbuhom povu\u010denim prema gore. Osim ako ne poku\u0161avate prema\u0161iti trenutni rekord u te\u017eini i niste jedan od najja\u010dih ljudi, poput Haf\u00fe\u00f3ra J\u00fal\u00edusa Bj\u00f6rnssona ili Petra Petr\u00e1\u0161a, koji treniraju gotovo na granici ljudskih mogu\u0107nosti i ru\u0161e lude rekorde, svakako biste trebali izbjegavati <strong>zadr\u017eavanje daha.<\/strong> To je \u010desta pogre\u0161ka zbog koje mo\u017ee do\u0107i do <strong>povi\u0161enog krvnog tlaka<\/strong>&nbsp;koji je usko povezan s <strong>vrtoglavicom<\/strong> ili <strong>mu\u010dninom<\/strong>. To vam definitivno ne\u0107e pomo\u0107i u postizanju postavljenih ciljeva u teretani.<\/span> <span style=\"color: #ff6600\"><strong>[13] [16]<\/strong><\/span><\/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=\"3_Jogaistezanje\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">3. Joga\/istezanje<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno ste u filmovima ve\u0107 vidjeli sliku <strong>tibetanskih redovnika<\/strong> koji provode mnogo sati posve\u0107uju\u0107i se jogi, apsolutno uronjeni u svoje misli. <strong>Joga<\/strong> je danas postala na\u010din \u017eivota mnogih ljudi. <strong>Iznimno dugi udisaji i izdisaji<\/strong> najbolji su tijekom takvih aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog je jednostavan. <strong>Du\u017ei i dublji udisaji, zajedno s izdisajima, mogu vam pomo\u0107i poja\u010dati raspon pokreta<\/strong> i, kao \u0161to sam nazna\u010dio, pridonijeti boljoj percepciji vlastitog tijela. Ako zaustavite disanje tijekom istezanja prije treninga, va\u0161e \u0107e tijelo biti napeto i jednostavno \u0107e se blokirati, <strong>sprje\u010davaju\u0107i vas da se istegnete te \u0107e opteretiti istrenirane dijelove tijela.<\/strong> Naprotiv, redovito i dugotrajno disanje ubla\u017eit \u0107e napetost i pomo\u0107i vam u boljem radu s tijelom. <strong>Za istezanje ili jogu<\/strong> preporu\u010duju se<strong> udisaji\/izdisaji od 4 do 5 sekundi <\/strong>ili du\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"U jogi su va\u017eni dugi udisaji i izdisaji\" class=\"wp-image-211084\" title=\"U jogi su va\u017eni dugi udisaji i izdisaji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<p style=\"font-size:18px\"><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Intervalni_trening_visokog_intenzitetaHIIT\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">4. Intervalni trening visokog intenziteta\/HIIT<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S ovom vrstom treninga, posebno na po\u010detku, lako se mo\u017ee dogoditi da <strong>iznenada i brzo izgubite dah.<\/strong> Ako trbu\u0161njake visokog intenziteta radite tri \u010detvrtine minute, vjerojatno ve\u0107 di\u0161ete oralnije na kraju prvog seta kako biste se \u0161to u\u010dinkovitije nosili s nedostatkom kisika. Me\u0111utim, znajte da to zapravo <strong>smanjuje razinu uglji\u010dnog dioksida<\/strong> u krvi i inhibira tjelesnu sposobnost <strong>ispu\u0161tanja kisika u stanice.<\/strong> Kontrola nad disanjem i tempom tako\u0111er je va\u017ena tijekom HIIT treninga. <strong>Ako ve\u0107 jedva di\u0161ete, usporite malo<\/strong> dok ne budete sposobni nastaviti. Va\u017eno je ne precijeniti svoju snagu i pravilno je procijeniti kako se kratke faze sprinta, \u010du\u010dnjeva i drugih vje\u017ebi ne bi izmjenjivale s beskrajnim fazama odmora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Prema studiji iz 2017. godine, sporta\u0161i koji su savladali <strong>meditaciju<\/strong> mogu imati prednost u izvo\u0111enju HIIT-a. Utvr\u0111eno je da oni koji redovito meditiraju znaju kako bolje raditi s dahom, pa su stoga imali ve\u0107u kontrolu nad njime \u010dak i tijekom <strong>intervalnog treninga visokog intenziteta.<\/strong><\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span><strong>\u0160to valja zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tjelovje\u017eba pove\u0107ava u\u010dinkovitost i djelotvornost di\u0161nog sustava,<\/strong> a \u0161to u\u010dinkovitije, zahvaljuju\u0107i pravilnom disanju, tijelo isporu\u010duje kisik u mi\u0161i\u0107e, to se vi\u0161e mo\u017eete usredoto\u010diti na trening. Nije va\u017eno radi li se o tr\u010danju, treningu snage ili jogi. Vjerujte da bez obzira na cilj va\u0161eg treninga, <strong>pravilno disanje mo\u017ee utjecati na va\u0161 trening i podi\u0107i ga na vi\u0161u razinu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da <strong>dijafragmati\u010dno disanje tijekom<\/strong> (i ne samo) <strong>vje\u017ebanja<\/strong> ima neporecive prednosti;<strong> pru\u017ea vi\u0161e kisika mi\u0161i\u0107ima, smanjuje brzinu i intenzitet disanja,<\/strong> \u0161tede\u0107i na taj na\u010din energiju i, na kraju, ali ne i manje va\u017eno, poma\u017ee u spre\u010davanju gr\u010deva u trbuhu ili neugodnih <strong>bo\u010dnih \u0161avova.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sljede\u0107i put kada vje\u017ebate, nemojte razmi\u0161ljati samo o broju ponavljanja i setova ili o broju kilometara koje \u017eelite pretr\u010dati. Imajte na umu <strong>kako tijekom toga disati.<\/strong> <strong>\u0160umu \u010desto ne vidimo zbog drve\u0107a<\/strong>, zbog \u010dega put do cilja iz snova mo\u017ee biti te\u017ei. Ako vam je \u010dlanak pomogao da shvatite <strong>kako pravilno disanje mo\u017ee pobolj\u0161ati va\u0161 trening i kako disati tijekom vje\u017ebanja,<\/strong> podijelite ga s prijateljima kako bi se mogli pribli\u017eiti ispunjavanju svojih ciljeva treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za\u0161to je va\u017eno pravilno disati tijekom vje\u017ebanja? To vam mo\u017ee uvelike pomo\u0107i na putu do va\u0161eg cilja. Nau\u010dite sve va\u017eno o disanju tijekom treninga.<\/p>\n","protected":false},"author":106,"featured_media":212191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6452,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276997","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako pravilno disati dok tr\u010dite i vje\u017ebate i za\u0161to je to toliko va\u017eno? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako disati tijekom vje\u017ebanja? 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