{"id":288934,"date":"2019-04-30T21:22:00","date_gmt":"2019-04-30T19:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288934"},"modified":"2023-07-26T15:46:29","modified_gmt":"2023-07-26T13:46:29","slug":"5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/","title":{"rendered":"5 gre\u0161aka kod gradnje mi\u0161i\u0107a i kako ih popraviti (Alberto Nunez)"},"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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#1_Prestanite_%E2%80%9Eoticati%E2%80%9C_i_pocnite_se_poboljsavati\" title=\"1) Prestanite \u201eoticati\u201c i po\u010dnite se pobolj\u0161avati\">1) Prestanite \u201eoticati\u201c i po\u010dnite se pobolj\u0161avati<\/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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#2_Budite_fleksibilni\" title=\"2) Budite fleksibilni\">2) Budite fleksibilni<\/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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#3_Brate_gdje_je_moj_kardio\" title=\"3) Brate, gdje je moj kardio?\">3) Brate, gdje je moj kardio?<\/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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#4_%E2%80%9CStrpljenje_je_gorko_ali_mu_je_voce_slatko%E2%80%9D\" title=\"4) \u201cStrpljenje je gorko, ali mu je vo\u0107e slatko.\u201d\">4) \u201cStrpljenje je gorko, ali mu je vo\u0107e slatko.\u201d<\/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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#5_Malo_povecajte_kolicinu_tjelesnih_masti\" title=\"5) Malo pove\u0107ajte koli\u010dinu tjelesnih masti\">5) Malo pove\u0107ajte koli\u010dinu tjelesnih masti<\/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\/5-greseli-in-cresterea-musculara-si-cum-le-putem-indrepta-alberto-nunez\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Priznajem da se i ja <strong>ponekad trudim izgledati <\/strong>\u010dak suvi\u0161e dobro i po\u010dinjem sanjati o gradnji mi\u0161i\u0107a, o tome kako \u0107u pobolj\u0161ati svoju figuru u sljede\u0107im hladnim mjesecima jo\u0161 prije nego \u0161to se zavr\u0161i moja natje\u010dajna sezona. Znam da nisam jedini, jer \u010de\u017enja <strong>biti stalno ve\u0107i <\/strong>je ono \u0161to je ve\u0107inu od nas privuklo kulturizmu. Ovaj je \u010dlanak o tome koje <strong>gre\u0161ke naj\u010de\u0161\u0107e <\/strong>vidim <strong>na treningu tijekom faze gradnje mi\u0161i\u0107ne mase.<\/strong> Kao i kod uklanjanja masti, i kod gradnje mi\u0161i\u0107a postoji mnogo la\u017enih zamisli o tome kako <strong>najbolje pristupati gradnji mi\u0161i\u0107ne mase.<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg\" alt=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" class=\"wp-image-272644\" width=\"843\" height=\"562\" title=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__.jpg 1255w\" 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<p>Ovo su prema mome mi\u0161ljenju <strong>naj\u010de\u0161\u0107e gre\u0161ke koje se pojavljuju <\/strong>kada do\u0111e vrijeme za gradnju mi\u0161i\u0107a. Od zaborava kako se okretati na traci za tr\u010danje sve do straha udebljati se s malo tjelesnih masti za vrijeme volumenske dijete &#8211; spomenut \u0107emo sve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Prestanite_%E2%80%9Eoticati%E2%80%9C_i_pocnite_se_poboljsavati\"><\/span>1) Prestanite \u201eoticati\u201c i po\u010dnite se pobolj\u0161avati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tu rije\u010d morate pustiti iz glave, odmah! Jednostavno, ta rije\u010d opisuje situaciju neispravno i mo\u017ee na Vas utjecati svjesno ili nesvjesno. Rije\u010d \u201eoticati\u201c doslovno vi\u010de stari kli\u0161e <strong>\u201ebudi \u0161to ve\u0107i ili umri tijekom \u0161to se trudi\u0161\u201c<\/strong> i podr\u017eava namje\u0161tenje misli koje \u017eeli pomaknuti ru\u010dicu na vagi po svaku cijenu. <strong>Recept za katastrofu, <\/strong>uglavnom u mislima ve\u0107ine mladih mu\u0161karaca koji <strong>se trude izgraditi mi\u0161i\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istina je da nakon godinu ili dvije optimalnog treninga i prehrane (ve\u0107ini ljudi traje par godina dok postignu rezultate) ve\u0107ina mi\u0161i\u0107a koji utje\u010du na te\u017einu <strong>bit \u0107e ve\u0107 izgra\u0111ena. <\/strong>Nakon po\u010detka sve \u0107e se mnogo usporiti, a iako \u0107ete postizati znatne napretke, <strong>na vagi se ne\u0107e pokazati <\/strong>tako izrazito kao \u0161to mislite. Naravno da \u017eelite posti\u0107i porast tjelesne te\u017eine, ali to samo zato kako biste bili sigurni da jedete dovoljno prehrane <strong>da gradite mi\u0161i\u0107e, <\/strong>ali nemojte to brkati s pretpostavkom da<strong> sve ono koliko se udebljate jesu \u010disti mi\u0161i\u0107i. <\/strong>Veliku koli\u010dinu mi\u0161i\u0107a koju \u0107ete izgraditi nakon \u0161to se zavr\u0161i <strong>&#8220;volumenska faza&#8221; <\/strong>ni ne isplati se vagati niti kvantificirati. Vi\u0161e \u0107e to biti ne\u0161to \u0161to je u velikoj mjeri vizualno o\u010digledno. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oni koji \u201eoti\u010du\u201c obi\u010dno zavr\u0161e kao sljede\u0107i mu\u0161karac od 90 kg koji bi trebao biti negdje okolo 75 kg kako bi se na njemu vidjele neke <strong>naznake trbu\u0161nih mi\u0161i\u0107a, <\/strong>a vjerojatno \u0107e izgubiti mnogo izgra\u0111ene mi\u0161i\u0107ne mase kada se dijetom budu trudili ukloniti prekomjerne masti. Zovite to <strong>\u201evrijeme pobolj\u0161avanja\u201c<\/strong>, vrijeme za uklanjanje slabih to\u010daka na Va\u0161oj figuri. Dakle, ubudu\u0107e kada uklonite sve mastiizgledat \u0107ete mnogo bolje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne gradimo volumen, umjesto toga se pobolj\u0161avajmo i <strong>usredoto\u010dimo se na lagani, postojani porast mi\u0161i\u0107a, <\/strong>ne na debljanje se 10 kg za 3 mjeseca i par \u201emastcepsa\u201c. Usredoto\u010dite se na 0,5 do 1,5 kg mjese\u010dno, a to gdje to\u010dno izme\u0111u biste trebali ciljati <strong>ovisi od Va\u0161e po\u010detne forme<\/strong> <strong>i tjelesne te\u017eine. <\/strong>Na primjer, mu\u0161karac visine 190 cm i te\u017eine 80 kg, oblikovan, trebao bi se debljati vi\u0161e prema 1,5 kg mjese\u010dno nego mu\u0161karac visine 170 cm, te\u017eine 72 kg koji je na po\u010detku faze gradnje mi\u0161i\u0107ne mase. Sljede\u0107a stvar koja je bitna jeste razina Va\u0161eg razvoja, jer onaj koji trenira drugu godinu, <strong>trebao bi graditi tjelesnu te\u017einu malo br\u017ee <\/strong>nego onaj tko trenira ve\u0107 petu godinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budite strpljivi i ne navaljujte, ina\u010de \u0107ete zavr\u0161iti tako da \u0107ete izgubiti i ono \u0161to ste izgradili, ne govore\u0107i o tome da ne\u0107ete uop\u0107e izgraditi toliko koliko ste o\u010dekivali. <strong>Gradite mi\u0161i\u0107e polako, gradite \u010diste mi\u0161i\u0107e, <\/strong>morat \u0107ete biti manje na dijeti i odr\u017eat \u0107ete vi\u0161e mi\u0161i\u0107a koje ste izgradili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Budite_fleksibilni\"><\/span>2) Budite fleksibilni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki ljudi prelaze od preciznog vaganja zobenih pahuljica samo da vaga pokazuje to\u010dnih 40 grama, a ne 41, do toga \u201e<strong>da imaju dovoljnu koli\u010dinu proteina<\/strong>\u201c odmah nakon \u0161to se zavr\u0161i faza oblikovanja. Kod svih svojih klijenata koristim njihov period izvan sezone kako <strong>bih se igrao s omjerom i koli\u010dinom kalorija <\/strong>i sl. To je <strong>odli\u010dno vrijeme za sakupljanje informacija <\/strong>koje \u0107e nam pomo\u0107i pobolj\u0161avati se, a tako\u0111er \u0107e nam ove informacije biti od velike pomo\u0107i <strong>kada do\u0111e vrijeme uklanjanja masti. <\/strong>To je izvrsno vrijeme da otkrijete \u0161to za Vas funkcionira najbolje, mo\u017eda \u0107ete otkriti da je Va\u0161 napredak vi\u0161e vidljiv ako <strong>trenirate tri puta tjedno umjesto \u010detiri.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto se mo\u017ee re\u0107i i za prehranu, mo\u017eda \u0107ete otkriti da bolje napredujete ako je Va\u0161 unos masti bli\u017ee prema 15% nego prema 30% cjelokupnog unosa kalorija i sl. Premda u\u010dim sporta\u0161e da te\u017ee prema ravnote\u017ei i djelomi\u010dnom otklonu od to\u010dnosti i pozornosti koju zahtijeva <strong>faza uklanjanja masti, <\/strong>ali uvijek biste trebali imati neki red. Razlika je pridr\u017eavati se unosa hranjivih tvari kod 30 od 36 obroka tjedno, a jesti kako bih <strong>\u201eimao dovoljno proteina\u201c.<\/strong> Mnogo je jednostavnije biti u ovim fazama fleksibilan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U\u017eivajte u fleksibilnosti <\/strong>koja dolazi tijekom ovog perioda, ali sve radite s mjerom. Gradnja mi\u0161i\u0107ne mase i uz to odr\u017eavanje oblikovane figure, <strong>otkrivanje na\u010dina koji za Vas najbolje funkcioniraju, <\/strong>to je sve veoma duga\u010dak put. <\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg\" alt=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" class=\"wp-image-271103\" width=\"843\" height=\"562\" title=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-2048x1365.jpeg 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=\"is-style-default has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Brate_gdje_je_moj_kardio\"><\/span>3) Brate, gdje je moj kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako ga ne\u0107ete vje\u017ebati toliko kao kad ste htjeli ukloniti svu koli\u010dinu masti, bitan je u fazama gradnje misi\u0107ne mase. Njegova namjera vi\u0161e nije sagorijevanje masti, ve\u0107 zdravlje i u\u010dinkovitost. Ispravan <strong>trening snage, kombiniran s povremenim kardiovaskularnim treningom <\/strong>dugotrajno \u0107e nas odr\u017eati zdravima. Nije potrebno mnogo kardio treninga, jer trening snage radi za na\u0161e kardiovaskularno zdravlje vi\u0161e nego \u0161to ve\u0107ina ljudi misli. Dakle, nije potrebno mnogo, mo\u017ee biti <strong>kratak i intenzivan. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ja ve\u0107ini svojih mu\u0161terija preporu\u010dujem kao sastavni dio njihovog plana jedan trening ve\u0107eg intenziteta, kra\u0107eg trajanja. Ne\u0161to poput truda posti\u0107i <strong>osobni rekord u tr\u010danju na jednu milju, basketbala, kompleksne vje\u017ebe s velikim utegom i sl. <\/strong>\u017delim da ovo bude zabava, ne\u0161to \u010demu se veselite, a ako je mogu\u0107e izbjegavati igrati se hr\u010dka. Osim zdravstvenih beneficija, <strong>zdraviji kardiovaskularni sustav <\/strong>poma\u017ee br\u017ee lije\u010diti ozljede, jer <strong>hranjive tvari dolaze na mjesto ozljede br\u017ee. <\/strong>Mene samog znaju oni dani kada vje\u017ebam donji dio tijela ba\u0161 \u201erazbiti\u201c. Sljede\u0107i dan uop\u0107e nisam motiviran za vje\u017ebanje, uteg od 7 kg \u010dini se kao da ima 27 kg, a ja se osje\u0107am kao da me je pre\u0161ao parni valjak. Malo laganog kardio treninga zbilja mi <strong>poma\u017ee ukloniti ovaj osje\u0107aj, <\/strong>tako da nakon zbilja te\u0161kih treninga snage rado vje\u017ebam kardio niskog intenziteta. Jednostavno kora\u010danje uzbrdo na traci za tr\u010danje u trajanju 25-35 minuta \u010dini \u010duda, <strong>ubrzava opskrbu hranjivim tvarima <\/strong>i <strong>proces regeneracije <\/strong>prije Va\u0161eg sljede\u0107eg te\u0161kog treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim pobolj\u0161avanja regeneracije i odr\u017eavanja zdravlja, kardio izvan sezone pomo\u0107i \u0107e Vam ostati u formi. Ne \u010dini se mnogo, ali 600-700 sagorjenih kalorija vi\u0161ka tjedno na kraju mjeseca bude 2400-3200 kalorija, dakle to je otprilike <strong>pola kilograma masti za koje se niste udebljali. <\/strong>Za\u0161to ne biste htjeli raditi ovaj kardio trening izvan sezone?<\/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.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg\" alt=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" class=\"wp-image-272710\" width=\"843\" height=\"562\" title=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_.jpg 1254w\" 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E2%80%9CStrpljenje_je_gorko_ali_mu_je_voce_slatko%E2%80%9D\"><\/span>4) \u201cStrpljenje je gorko, ali mu je vo\u0107e slatko.\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova to\u010dka spaja se uglavnom s mojom <strong>prvom to\u010dkom, <\/strong>jer to koliko smo mi\u0161i\u0107a sposobni izgraditi ako optimalno jedemo i treniramo, nepromjenjivo je odre\u0111eno. Dakle, udebljati se 12 kg preko praznika tako da \u0107ete biti \u201eote\u010deni\u201c, ne\u0107e Vam pomo\u0107i toliko napredovati kao kad se udebljate 3-4 kg u ovom istom vremenskom razdoblju. Upravo suprotno, samo \u0107ete dobiti tjelesne masti koje morate ukloniti, dakle na kraju krajeva <strong>ostat \u0107e Vam manje mi\u0161i\u0107a <\/strong>kada do\u0111e vrijeme uklanjanja tjelesnih masti. <strong>Izvrsne figure ne mogu se oblikovati preko ljeta, <\/strong>u mnogim slu\u010dajevima \u010dak ni za godinu dana. Ve\u0107ina ljudi kojima mo\u017eemo zavidjeti razinu koju su postigli pro\u0161li su dugu pri\u010du koja je po\u010dela prije nekoliko godina, kod nekih mo\u017eda i prije nekoliko desetlje\u0107a. Ako budete u\u017eivali u ovom nepostojanom porastu, nadziranje procesa bit \u0107e jednostavno, a vrijeme \u0107e Vam pro\u0107i brzo. Polako, ali ve\u0107inom <strong>kornja\u010da do\u0111e u cilj kao prva.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj dio <strong>ve\u017ee se tako\u0111er s napretkom kod dizanja utega. <\/strong>Kad sam bio mlad, uvijek kada sam poku\u0161avao ubrzati napredak <strong>pove\u0107avanjem te\u017eine suvi\u0161e brzo, <\/strong>zavr\u0161io sam ili s ozljedom ili sam se morao vratiti i popraviti formu ili sam jednostavno gubio vrijeme. Isto vrijedi ako <strong>se trudite zaljepiti mi\u0161i\u0107e preko no\u0107i, <\/strong>ve\u0107inom se zavr\u0161ilo tako da sam se udebljao i izgledao manje dojmljivo nego moja mr\u0161avija verzija koju sam htio pobolj\u0161ati. Iako sam siguran da znate kako Va\u0161a figura treba izgledati kada se sve zavr\u0161i, jednako je va\u017eno <strong>da imate male ciljeve na Va\u0161em putu <\/strong>prema figuri Va\u0161ih snova. To \u0107e Vam pomo\u0107i ostati motivirani i ste\u0107i \u0107ete samopouzdanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u017eelite na bench pressu izgurati 140 kg, ali provjerite da li imate prostora i za druge prekretnice na putu prema tom cilju. Odredite termin za 125 kg, poslije za 130 kg i sl. Glavno je da u\u017eivate u osje\u0107aju kada napredujete, jer <strong>kod dugotrajnih ciljeva <\/strong>potpuno <strong>zadovoljstvo ne\u0107e do\u0107i odjednom. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"Bu\u010fte-trp\u011bliv\u00ed-a-naberte-svaly\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg\" alt=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" class=\"wp-image-272729\" width=\"843\" height=\"562\" title=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Malo_povecajte_kolicinu_tjelesnih_masti\"><\/span>5) Malo pove\u0107ajte koli\u010dinu tjelesnih masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod ve\u0107ine ljudi glavni je problem \u0161to \u017eele do kraja godine pre\u0107i od \u017eilavog momka od 65 kg na Johny Brava od 90+ kg. Onda imamo drugu skupinu koja je danas minimalno toliko pro\u0161irena kao ona koja \u201eoti\u010de\u201c. Ovu skupinu naravno predstavljaju momci koji su <strong>\u201eovisni o tome biti oblikovani\u201c<\/strong>. Za ovu skupinu uzrokuje \u017eila na bicepsu koja postaje manje izrazita napad panike, smanjenu koli\u010dinu ugljikohidrata, pa mo\u017eda i uklju\u010denje 7-dnevnog kardio treninga. Gradnja mi\u0161i\u0107a metaboli\u010dki je skup proces, prijevod: <strong>Va\u0161e tijelo ne\u0107e investirati u ovaj proces <\/strong>ako ne\u0107e registrirati nikakav kalorijski vi\u0161ak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, morat \u0107ete jesti vi\u0161e nego \u0161to Va\u0161e tijelo zahtijeva i zaista \u0107ete u ovom procesu dobiti i malo tjelesnih masti. U idealnom slu\u010daju samo onoliko da mo\u017eete rasti, a da, <strong>razlikuje se od \u010dovjeka do \u010dovjeka. <\/strong>Neki ljudi mogu izgraditi mi\u0161i\u0107e, a uz to se odreknu samo \u017eila na trbuhu, drugi moraju zaboraviti 6-pack na trbuhu i uzadovoljiti se samo naznakama oblikovanog trbuha. Opet, <strong>individualno je, <\/strong>ali nemojte pokvariti time da \u0107ete se truditi ostati vi\u0161e oblikovani nego \u0161to Va\u0161e tijelo zahtijeva tijekom ovih faza. \u017delite biti u stadiju kada Va\u0161e tijelo hormonalno i metaboli\u010dki radi punom snagom. Tada mo\u017eete zapaziti najve\u0107i porast i pamtite da <strong>za razliku od gradnje mi\u0161i\u0107a, uklanjanje masti relativno je kratak proces. <\/strong>Gradnja 0,5-1 kg mi\u0161i\u0107a mo\u017ee na ve\u0107oj razini napretka biti stvar jednog dana, ali ukloniti <strong>2-3 kg tjelesnih masti uspjet \u0107ete tek za nekoliko tjedana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biti ultra oblikovan je super, ali nau\u010diti iskoristiti proces gradnje mi\u0161i\u0107a potrebno je kako biste postigli figuru koju se isplati oblikovati. <strong>Nemojte pokvariti time da \u017eelite ostati suvi\u0161e oblikovani, <\/strong>kako ne biste zavr\u0161ili kao onaj mu\u0161karac koji izgleda jednako svaki dan.<\/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.cz\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg\" alt=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" class=\"wp-image-272745\" width=\"843\" height=\"567\" title=\"kako napraviti mi\u0161i\u0107e - savjetuje alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ukratko, planirajte dugotrajno i sve dobre odluke sakupit \u0107e se vremenom. \u201eRje\u0161enja Fast Foodom\u201c nikada nisu rje\u0161enja. Ovo mo\u017eda nije ta godina kada \u0107ete izgraditi 10 kg mi\u0161i\u0107a, ali i unato\u010d tome mo\u017eete napraviti drasti\u010dne promjene.&nbsp;Mislite dugotrajno&nbsp;i \u017eestoko radite, ostatak \u0107e do\u0107i sam.<\/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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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>5 naj\u010de\u0161\u0107ih gre\u0161aka kod gradnje mi\u0161i\u0107ne mase, naravno i savjeti kako ih popraviti. Pro\u010ditajte odli\u010dan \u010dlanak od Alberta Nuneza koji \u0107e Vas izvrsno savjetovati!<\/p>\n","protected":false},"author":25,"featured_media":99057,"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":[7184,7478,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288934","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-hr","10":"tag-trening-snage-hr","11":"tag-vjezbe-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>5 gre\u0161aka kod gradnje mi\u0161i\u0107a i kako ih popraviti (Alberto Nunez) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"5 naj\u010de\u0161\u0107ih gre\u0161aka kod gradnje mi\u0161i\u0107ne mase, naravno i savjeti kako ih popraviti. 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