{"id":288255,"date":"2018-11-17T08:34:00","date_gmt":"2018-11-17T07:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288255"},"modified":"2024-04-25T13:04:39","modified_gmt":"2024-04-25T11:04:39","slug":"6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/","title":{"rendered":"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu"},"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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_1_Previse_se_fokusirate_na_pomocne_i_dopunske_vjezbe\" title=\"Pogre\u0161ka br. 1: Previ\u0161e se fokusirate na pomo\u0107ne i dopunske vje\u017ebe\">Pogre\u0161ka br. 1: Previ\u0161e se fokusirate na pomo\u0107ne i dopunske vje\u017ebe<\/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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_2_Tijekom_visezglobnih_vjezbi_se_dovoljno_ne_fokusirate_na_kretanje\" title=\"Pogre\u0161ka br. 2: Tijekom vi\u0161ezglobnih vje\u017ebi se dovoljno ne fokusirate na kretanje\">Pogre\u0161ka br. 2: Tijekom vi\u0161ezglobnih vje\u017ebi se dovoljno ne fokusirate na kretanje<\/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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_3_Vjezbajte_s_velikim_brojem_ponavljanja\" title=\"Pogre\u0161ka br. 3: Vje\u017ebajte s velikim brojem ponavljanja\">Pogre\u0161ka br. 3: Vje\u017ebajte s velikim brojem ponavljanja<\/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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_4_Preopcenito_zagrijavanje\" title=\"Pogre\u0161ka br. 4: Preop\u0107enito zagrijavanje\">Pogre\u0161ka br. 4: Preop\u0107enito zagrijavanje<\/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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_5_Ne_zapocinjite_trening_najvaznijom_vjezbom\" title=\"Pogre\u0161ka br. 5: Ne zapo\u010dinjite trening najva\u017enijom vje\u017ebom\">Pogre\u0161ka br. 5: Ne zapo\u010dinjite trening najva\u017enijom vje\u017ebom<\/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\/6-najvecih-pogresaka-prilikom-treninga-snage-ili-kako-steci-snagu\/#Pogreska_br_6_Preskacete_razdoblje_sa_nizim_opterecenjem\" title=\"Pogre\u0161ka br. 6: Preska\u010dete razdoblje sa ni\u017eim optere\u0107enjem\">Pogre\u0161ka br. 6: Preska\u010dete razdoblje sa ni\u017eim optere\u0107enjem<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Legenda ka\u017ee da je otprilike prije 2500 godina gr\u010dki hrva\u010d Milo iz Krotona svaki dan nosio tele otkad se rodilo sve dok <\/span><strong>ne bi poraslo u bika.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga \u0161to vu\u0107i rastu\u0107e tele nije za vas <strong>najbolji na\u010din kako ste\u0107i snagu<\/strong>, znanost ka\u017ee da to ne\u0107e ni biti potrebno. Milo je postajao ja\u010di zahvaljuju\u0107i <strong>konzistenciji i progresivnom optere\u0107enju <\/strong>koje je neophodno za ja\u010danje. \u010cinjenica je da \u0107ete bolje i br\u017ee ste\u0107i snagu ako <strong>pravilno odaberete<\/strong><strong><em> sve <\/em><\/strong><strong>varijable treninga.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Koji se faktori <\/span><strong>naj\u010de\u0161\u0107e zanemaruju<\/strong><span style=\"font-weight: 400;\">? Ovo je na\u0161ih <\/span><strong>6 pogre\u0161aka prilikom treninga snage<\/strong><span style=\"font-weight: 400;\">.<\/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=\"Pogreska_br_1_Previse_se_fokusirate_na_pomocne_i_dopunske_vjezbe\"><\/span>Pogre\u0161ka br. 1: Previ\u0161e se fokusirate na pomo\u0107ne i dopunske vje\u017ebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Jedna pogre\u0161ka koju smo svi radili tijekom na\u0161e rane karijere bila je <\/span><strong>briljirati u malim stvarima<\/strong><span style=\"font-weight: 400;\">. Navikli smo postaviti smije\u0161ne ciljeve kao \u0161to je na primjer skull crushery <\/span><em><span style=\"font-weight: 400;\">(triceps ekstenzija sa velikim utegom) <\/span><\/em><span style=\"font-weight: 400;\">jer smo znali da su <\/span><strong>sna\u017eni bicepsi va\u017eni za veliki bench. <\/strong><span style=\"font-weight: 400;\">Ali do\u0161li smo do to\u010dke kada <\/span><strong>sredi\u0161te pozornosti <\/strong><span style=\"font-weight: 400;\">vi\u0161e nije bio bench press, ve\u0107 bolji skullcrushery. Bio je to vrlo klizav teren koji nismo primijetili <\/span><strong>dok nismo ozlijedili lakat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Pomo\u0107ne, dopunske ili sekundarne vje\u017ebe, <\/span><em><span style=\"font-weight: 400;\">nazovite ih kako \u017eelite<\/span><\/em><span style=\"font-weight: 400;\">, <\/span><strong>sve predstavljaju isto<\/strong><span style=\"font-weight: 400;\">: Ove vje\u017ebe su namijenjene kao <\/span><strong>pomo\u0107 glavnim dizanjima<\/strong><span style=\"font-weight: 400;\">. Naravno, \u017eelite postati ja\u010di u pomo\u0107nim vje\u017ebama kako biste zadr\u017eali strukturnu uravnote\u017eenost, <\/span><strong>zadr\u017eali napredak prilikom glavnih dizanja <\/strong><span style=\"font-weight: 400;\">i izbjegli ozljede. Me\u0111utim, one su <\/span><strong>samo sredstvo za postizanje cilja<\/strong><span style=\"font-weight: 400;\">. Glavni cilj su dizanja.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-456903637.jpg\" alt=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\" style=\"width:843px\" title=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Prilikom treninga snage uvijek radite <\/span><strong>dopunske vje\u017ebe savr\u0161enom tehnikom<\/strong><span style=\"font-weight: 400;\">. Kada se fokusirate na jednozglobne vje\u017ebe, zadr\u017eite <\/span><strong>fokus na mi\u0161i\u0107u sa kojim radite<\/strong><span style=\"font-weight: 400;\">, ne samo na prijenosu te\u017eine od to\u010dke A do to\u010dke B. Uvijek <\/span><strong>radite pomo\u0107ne vje\u017ebe nakon glavnih dizanja<\/strong><span style=\"font-weight: 400;\">.<\/span><\/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=\"36058,47623,49009,46021,29118,36310,48997,8344,36229,46027,44941,36352,51178\" ><\/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<p><strong>Josh Bryant dijeli tehniku za ja\u010danje me\u0111usobnog povezivanja uma i mi\u0161i\u0107a:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Chest Mind\/Muscle Connection &amp; Goal Setting\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/HDmhgj9eHvw?feature=oembed\" 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=\"Pogreska_br_2_Tijekom_visezglobnih_vjezbi_se_dovoljno_ne_fokusirate_na_kretanje\"><\/span>Pogre\u0161ka br. 2: Tijekom vi\u0161ezglobnih vje\u017ebi se dovoljno ne fokusirate na kretanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Fokusirati se na pokrete pojedina\u010dnih mi\u0161i\u0107a <\/span><strong>odli\u010dno je prilikom jednozglobnih vje\u017ebi<\/strong><span style=\"font-weight: 400;\">, ili kada ne vje\u017ebate sa velikim te\u017einama. To se znatno mijenja <\/span><strong>pri prelasku na kompleksne vje\u017ebe<\/strong><span style=\"font-weight: 400;\">, osobito ako se kombiniraju sa velikim te\u017einama. Ako tijekom te\u0161kog mrtvog dizanja ili \u010du\u010dnja namjerno poku\u0161avate pomjeriti pojedina\u010dne mi\u0161i\u0107e, nikada <\/span><strong>ne\u0107ete mo\u0107i pomjeriti respektabilnu koli\u010dinu sirovog \u017eeljeza.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Kada su u pitanju <\/span><strong>vi\u0161ezglobna dizanja <\/strong><span style=\"font-weight: 400;\">bilo gdje<\/span> <span style=\"font-weight: 400;\">blizu va\u0161e maksimalne te\u017eine, va\u0161 cilj je pomjeriti te\u017einu od to\u010dke A do to\u010dke B i \u0161to je vi\u0161e mogu\u0107e <\/span><strong>zadr\u017eati savr\u0161enu tehniku<\/strong><span style=\"font-weight: 400;\">. Ostavite zbunjenost i osje\u0107aj mi\u0161i\u0107a estetici, <\/span><strong>va\u0161 cilj je jednostavno dizanje. <\/strong><span style=\"font-weight: 400;\">Ako to iznova i iznova radite, izgradit \u0107ete naviku. \u0160to je vi\u0161e ukorijenjena navika, <\/span><strong>mo\u017eete podi\u0107i ve\u0107u te\u017einu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-468856386.jpg\" alt=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\" style=\"width:843px\" title=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Ako trenirate mrtvo dizanje ili drugu vje\u017ebu temeljenu na velikoj te\u017eini, nemojte poku\u0161avati osjetiti kretanje. Umjesto fokusa na ponavljanje te\u0161kih vi\u0161ezglobnih pokreta<\/span><strong>, napravite to \u0161to je mogu\u0107e eksplozivnije<\/strong><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">&nbsp;<\/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=\"Pogreska_br_3_Vjezbajte_s_velikim_brojem_ponavljanja\"><\/span>Pogre\u0161ka br. 3: Vje\u017ebajte s velikim brojem ponavljanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u0107ete biti br\u017ei u nogometu ako pretr\u010dite mnogo milja na maratonu. Kao i tr\u010danje, vje\u017ebanje sa te\u017einama ima <strong>specifi\u010dnu adaptaciju<\/strong>. Snaga se prilikom glavnog dizanja mjeri <strong>va\u0161im maksimumom sa jednim ponavljanjem <\/strong>(1RM one-rep max.). Zapamtite, ako trenirate kako biste pove\u0107ali 1RM, <strong>trebate trenirati sa velikim te\u017einama i malim brojem ponavljanja. <\/strong>Dizanje 60% va\u0161e maksimalne te\u017eine uz perfektnu tehniku prilikom serije sa velikim brojem ponavljanja vam uop\u0107e ne osigurava da <strong>\u0107e va\u0161a tehnika ostati nenaru\u0161ena <\/strong>ako di\u017eete 90-100% va\u0161eg maksimuma.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-504386350.jpg\" alt=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\" style=\"width:843px;height:562px\" title=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Do\u0111ite do to\u010dke kada \u0107ete trenirati <\/span><strong>sa 85-100% va\u0161eg maksimuma u rasponu 1-4 ponavljanja <\/strong><span style=\"font-weight: 400;\">i pratite kako se RM i maksimalan broj ponavljanja pove\u0107avaju. Ako ste <\/span><strong>za<\/strong> <strong>ekstremni izazov <\/strong><span style=\"font-weight: 400;\">s ovom vrstom vje\u017ebanja, isprobajte Wawe Loading protocol.<\/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=\"Pogreska_br_4_Preopcenito_zagrijavanje\"><\/span>Pogre\u0161ka br. 4: Preop\u0107enito zagrijavanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekoliko minuta na traci za tr\u010danje <strong>za pove\u0107anje tjelesne temperature<\/strong>, nakon \u010dega slijedi dinami\u010dno istezanje je izvrsno. Ali vas taj izvrstan osje\u0107aj, za razliku od op\u0107eg uvjerenja, <strong>ne\u0107e zagrijati za specifi\u010dna dizanja koja trenirate<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-523036306.jpg\" alt=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\" style=\"width:843px\" title=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Prilikom \u010du\u010dnjeva za snagu morate biti <\/span><strong>ve\u0107inu vremena zagrijavanja u \u010du\u010dnju<\/strong><span style=\"font-weight: 400;\">. Elitni sporta\u0161i snage su odavno to otkrili. Svako ponavljanje izvedeno savr\u0161enom tehnikom <\/span><strong>stvara va\u0161u naviku za \u010du\u010dnjeve <\/strong><span style=\"font-weight: 400;\">i <\/span><strong>posebno vas zagrijava za specifi\u010dan pokret <\/strong><span style=\"font-weight: 400;\">koji \u0107ete trenirati.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ako je va\u0161 cilj raditi \u010du\u010dnjeve sa 150 kila, <\/span><strong>isprobajte ovo tijekom sljede\u0107eg zagrijavanja:<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 20 x 6 x 3 serije  <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 60 x 5 x 2 serije <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 80 x 3 ponavljanja <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 100 x 2 ponavljanja <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 115 x 1 ponavljanje <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">\u2022 130 x 1 ponavljanje<\/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=\"Pogreska_br_5_Ne_zapocinjite_trening_najvaznijom_vjezbom\"><\/span>Pogre\u0161ka br. 5: Ne zapo\u010dinjite trening najva\u017enijom vje\u017ebom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span>U filmu <em>\u201eTommy Boy\u201c<\/em>&nbsp;otac Chrisa Farleya je rekao: <em>\u201e<\/em>Ak<em>o \u017eelite provjeriti kvalitetu T-bone odreska, mo\u017eete gurnuti glavu u stra\u017enjicu bika ili mo\u017eete vjerovati mesaru<\/em><em>.\u201c <\/em>Mo\u017eete nam vjerovati ili potra\u017eiti PubMed. U svakom slu\u010daju, istina je da morate <strong>najprije trenirati ono \u0161to je najva\u017enije od va\u0161eg treninga<\/strong>. Dakle, ako je va\u0161 cilj raditi \u010du\u010dnjeve sa ve\u0107im te\u017einama, trebali biste <strong>zapo\u010deti trening \u010du\u010dnjevima<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Svaku vje\u017ebu koja je najva\u017enija za va\u0161e ciljeve <\/span><strong>morate prvu raditi<\/strong><span style=\"font-weight: 400;\">, jer ako se umorite, va\u0161a <\/span><strong>radna sposobnost i sposobnost proizvoditi snagu <\/strong><span style=\"font-weight: 400;\">su zna\u010dajno ugro\u017eene. U suprotnom, ne\u0107ete mo\u0107i napraviti ono \u0161to je neophodno i <\/span><strong>ne\u0107ete dovesti do maksimuma adaptaciju snage<\/strong><span style=\"font-weight: 400;\"> iz va\u0161eg treninga snage.<\/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=\"Pogreska_br_6_Preskacete_razdoblje_sa_nizim_opterecenjem\"><\/span>Pogre\u0161ka br. 6: Preska\u010dete razdoblje sa ni\u017eim optere\u0107enjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dan prije utakmice nogometne mom\u010dadi umjesto treninga \u0161etaju, <strong>kako bi se izbjegle ozljede i iscrpljenost<\/strong>. Ve\u0107ina sportova zapravo <strong>zahtijeva razdoblje manjeg intenziteta <\/strong>kako biste na dan utakmice ostali svje\u017ei. Vje\u017ebanje sa te\u017einama nije iznimka. <em>&#8220;Deload t\u00fd\u017ede\u0148&#8221; <\/em>je <strong>razdoblje sa manjim volumenom <\/strong>(manje vje\u017ebi i\/ili serija) i <strong>intenzitetom <\/strong>(manje te\u017eine). Taj tjedan je za va\u0161e tijelo <strong>aktivan oporavak <\/strong>i <strong>mogu\u0107nost za rast, izgradnju i regeneraciju<\/strong> od svih velikih te\u017eina i volumena sa kojima ste trenirali.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619079784.jpg\" alt=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\" style=\"width:843px\" title=\"6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Glavno pravilo je trenirati 70% ukupnih serija koje biste normalno vje\u017ebali. Dakle, ako radite 10 serija \u010du\u010dnjeva, tijekom deload tjedna uradite samo 7. Tako\u0111er sa intenzitetom, di\u017eite 80% te\u017eine sa kojom ste trenirali prilikom posljednjeg vje\u017ebanja sa velikim te\u017einama. Ako ste tijekom benchpressa posljednji put podigli 135, sada trenirajte sa 108 (135 x 0,8 = 108).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Jeste li i vi napravili neku od ovih pogre\u0161aka prilikom treninga snage? Podijelite u komentaru sa nama svoja iskustva i mo\u017eda \u0107ete pomo\u0107i ostalim vje\u017eba\u010dima. Podijelite \u010dlanak u slu\u010daju da vam se svidio.<\/span><\/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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017delite li pove\u0107ati snagu i pobolj\u0161ati dizanje velikih te\u017eina? Onda pogledajte naj\u010de\u0161\u0107e pogre\u0161ke prilikom treninga snage koje mogu ko\u010diti va\u0161 napredak.<\/p>\n","protected":false},"author":22,"featured_media":72966,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7184,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288255","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-hr","9":"tag-trening-snage-hr","10":"tag-vjezbe-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>6 najve\u0107ih pogre\u0161aka prilikom treninga snage ili kako ste\u0107i snagu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u017delite li pove\u0107ati snagu i pobolj\u0161ati dizanje velikih te\u017eina? 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