{"id":293595,"date":"2021-09-10T12:10:15","date_gmt":"2021-09-10T10:10:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293595"},"modified":"2021-09-10T12:10:17","modified_gmt":"2021-09-10T10:10:17","slug":"voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/","title":{"rendered":"Vo\u017enja biciklom mo\u017ee pomo\u0107i u toniranju nogu, stra\u017enjice i mr\u0161avljenju. \u0160to jo\u0161 mo\u017ee u\u010diniti?"},"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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#10_razloga_za_voznju_biciklom\" title=\"10 razloga za vo\u017enju biciklom\">10 razloga za vo\u017enju biciklom<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#1_Lakse_cete_smrsavjeti\" title=\"1. Lak\u0161e \u0107ete smr\u0161avjeti\">1. Lak\u0161e \u0107ete smr\u0161avjeti<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#2_Noge_i_straznjica_ce_vam_se_zategnuti\" title=\"2. Noge i stra\u017enjica \u0107e vam se zategnuti\">2. Noge i stra\u017enjica \u0107e vam se zategnuti<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#3_Poboljsat_cete_svoju_figuru\" title=\"3. Pobolj\u0161at \u0107ete svoju figuru\">3. Pobolj\u0161at \u0107ete svoju figuru<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#4_Poboljsat_cete_svoje_zdravlje\" title=\"4. Pobolj\u0161at \u0107ete svoje zdravlje\">4. Pobolj\u0161at \u0107ete svoje zdravlje<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#5_Opterecenje_mozete_prilagoditi\" title=\"5. Optere\u0107enje mo\u017eete prilagoditi\">5. Optere\u0107enje mo\u017eete prilagoditi<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#6_Imate_ekolosko_prijevozno_sredstvo\" title=\"6. Imate ekolo\u0161ko prijevozno sredstvo\">6. Imate ekolo\u0161ko prijevozno sredstvo<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#7_Istrazit_cete_svoju_okolinu\" title=\"7. Istra\u017eit \u0107ete svoju okolinu\">7. Istra\u017eit \u0107ete svoju okolinu<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#8_Vasa_ce_se_psiha_poboljsati\" title=\"8. Va\u0161a \u0107e se psiha pobolj\u0161ati\">8. Va\u0161a \u0107e se psiha pobolj\u0161ati<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#9_Bolje_cete_spavati\" title=\"9. Bolje \u0107ete spavati\">9. Bolje \u0107ete spavati<\/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\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#10_Dobivate_novu_%E2%80%98igracku_koju_mozete_poboljsati\" title=\"10. Dobivate novu &#8216;igra\u010dku&#8217; koju mo\u017eete pobolj\u0161ati\">10. Dobivate novu &#8216;igra\u010dku&#8217; koju mo\u017eete pobolj\u0161ati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Radujete li se svakom popodnevu kada se mo\u017eete i\u0107i voziti biciklom ili vam bicikl godinama le\u017ei pra\u0161njav u podrumu? U svakom slu\u010daju, mo\u017eda se pitate koliko <strong>vam bicikliranje mo\u017ee promijeniti \u017eivot na bolje<\/strong>. Ako se redovito vozite na biciklu, mo\u017eemo vas uvjeriti da ste odabrali pravi sport. Ako se nekoliko godina oklijevate vratiti sjedenju na sicu, uvjeravamo vas da nemate \u0161to \u010dekati. Pogled na svijet s biciklisti\u010dkog sica svi vole.<\/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=\"10_razloga_za_voznju_biciklom\"><\/span>10 razloga za vo\u017enju biciklom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bicikliranje, kao i drugi sportovi, <strong>ima mnoge prednosti<\/strong> koje su mu donijele milijune sljedbenika diljem svijeta. Nije va\u017eno imate li brdski, cestovni ili \u0161ljun\u010dani bicikl. Vo\u017enja na sicu dolazi u mnogo oblika, a na vama je ho\u0107ete li umjesto toga iza\u0107i na polje ili na cestu. Pogledajmo zajedno prednosti koje imate od bilo koje vrste vo\u017enje biciklom.<\/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=\"1_Lakse_cete_smrsavjeti\"><\/span>1. Lak\u0161e \u0107ete smr\u0161avjeti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste smr\u0161avjeli, morate biti u <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" aria-label=\"kalorijskom deficitu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorijskom deficitu<\/a><\/span>.<\/strong> To zna\u010di da va\u0161 <strong>ukupni unos mora biti manji od ukupne potro\u0161nje.<\/strong> Kako biste to postigli i ne morate previ\u0161e smanjivati obroke hrane, optimalno je uklju\u010diti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" aria-label=\"tjelesnu aktivnost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tjelesnu aktivnost<\/a><\/span>. Vo\u017enja biciklom mo\u017ee biti odli\u010dna opcija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo je sport koji u bla\u017eem tempu mo\u017eda fizi\u010dki nije toliko zahtjevan, ali sagorijeva <strong>prili\u010dnu koli\u010dinu kalorija<\/strong>. Sasvim je mogu\u0107e da bicikl mo\u017eete pedalirati dulje nego \u0161to mo\u017eete <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" aria-label=\"tr\u010dati (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u010dati<\/a><\/span>, \u0161to \u010dini da se energija tro\u0161i jo\u0161 vi\u0161e. Radi bolje predod\u017ebe, imamo tablicu u kojoj mo\u017eete prona\u0107i pribli\u017ene vrijednosti <strong>sagorenih kalorija po satu<\/strong> pri razli\u010ditim intenzitetima vo\u017enje biciklom. Ove brojke dane su za prosje\u010dnu \u017eenu od 65 kg mu\u0161karca od 80 kg. <span style=\"color: #ff6600\">[1]<\/span><\/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\"><strong>Vrste vo\u017eenje biciklom<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017eena od 65 kg<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>&nbsp;mu\u0161karac od 80 kg<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja na ravnoj povr\u0161ini umjerenim tempom (npr. odlazak na posao)<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja brzinom od 17 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja brzinom od 21 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja brzinom od 25 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">650 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja u planinama natjecateljskim tempom<\/td><td class=\"has-text-align-center\" data-align=\"center\">1040 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1280 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja brzinom od 20 km\/h u stoje\u0107em polo\u017eaju<\/td><td class=\"has-text-align-center\" data-align=\"center\">585 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">720 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Naravno, uzmite ove vrijednosti samo kao indikativne. Velika je razlika<strong> vozite li se po ravnom ili po brdovitom terenu.<\/strong> Pretpostavljam da ne mo\u017eete o\u010dekivati da \u0107ete potro\u0161iti toliko energije na prvu vo\u017enju kao natjecateljski voza\u010di bicikla. Me\u0111utim, mo\u017eda \u0107ete biti zaintrigirani koli\u010dinom kalorija koje mo\u017eete tako bezbolno sagorjeti putuju\u0107i na posao.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eena od 65 kg vozi trideset minuta biciklom na posao i trideset minuta svaki dan prema doma, sagorjet \u0107e 1.300 kcal u tjedan dana. <strong>Za manje od \u0161est tjedana, to je koli\u010dina energije skrivena u jednom kilogramu masti.<\/strong> Tko ne bi \u017eelio smr\u0161avjeti samo zato \u0161to je napravio tako jednostavnu promjenu, zar ne? Osim va\u0161e figure, nov\u010danik \u0107e vam biti zahvalan i na<strong> u\u0161tedi novca na benzinu, autobusnim ili \u017eeljezni\u010dkim kartama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da vam gubitak kilograma nije cilj, ne zaboravite napuniti energiju potro\u0161enu na biciklu iz kvalitetnih izvora. Naprimjer, mo\u017ee vam pomo\u0107i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGain gainer (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain gainer<\/a><\/span> ili<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" target=\"_blank\" aria-label=\"visokokvalitetna prehrana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokvalitetna prehrana<\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-4-1124x749.jpg\" alt=\"Mo\u017eete li smr\u0161avjeti voze\u0107i bicikl?\" class=\"wp-image-268533\" width=\"843\" height=\"562\" title=\"Mo\u017eete li smr\u0161avjeti voze\u0107i bicikl?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-4-2048x1365.jpg 2048w\" 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_Noge_i_straznjica_ce_vam_se_zategnuti\"><\/span>2. Noge i stra\u017enjica \u0107e vam se zategnuti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada poku\u0161ali voziti bicikl na dugom i strmom brdu s maksimalnim naporom i idealno, u stoje\u0107em polo\u017eaju? Ako je tako, onda morate znati kakav je osje\u0107aj imati <strong>bedra koja peku<\/strong> na isti na\u010din kao da ste upravo odradili niz te\u0161kih \u010du\u010dnjeva. I to \u0107e se pokazati na va\u0161oj figuri. Ne ka\u017eemo da \u0107e biciklizam zamijeniti trening nogu. Me\u0111utim, mo\u017ee vam pomo\u0107i da va\u0161a <strong>bedra, listovi i stra\u017enjica budu na prvi pogled \u010dvrsti.<\/strong> \u017dene \u0107e biti odu\u0161evljene kada saznaju da \u010dak poma\u017ee i u smanjenju <a href=\"https:\/\/gymbeam.hr\/blog\/celulit-sto-ga-uzrokuje-i-kako-ga-se-rijesiti\" target=\"_blank\" aria-label=\"celulita  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">celulita<\/span> <\/a>na tim podru\u010djima. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S obzirom na to da vam noge intenzivno rade tijekom intenzivne vo\u017enje, ne preporu\u010dujemo planiranje dugog bicikliranja nakon treninga. Jer ugodan dan lako bi se mogao pretvoriti u muku, a sljede\u0107i dan hodanje uz stepenice bilo bi u\u017easno bolno. <\/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_Poboljsat_cete_svoju_figuru\"><\/span>3. Pobolj\u0161at \u0107ete svoju figuru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010detnici mogu osje\u0107ati da su na rubu nakon sat vremena vo\u017enje. To je sasvim u redu, i vjerujte, <strong>bit \u0107e sve bolje. Za nekoliko tjedana brdo na kojem su vam nekad gorjela plu\u0107a sada \u0107e biti podno\u0161ljivo i vjerojatno dosadno.<\/strong> Mo\u0107i \u0107ete i na du\u017eu rutu. Kako postupno budete izgra\u0111ivali svoju figuru, va\u0161e \u0107e tijelo nau\u010diti vi\u0161e koristiti masti kao gorivo pod aerobnim optere\u0107enjem. To \u0107e vam omogu\u0107iti da sa\u010duvate vi\u0161e mi\u0161i\u0107nog glikogena, produljuju\u0107i vrijeme koje mo\u017eete voziti bicikl, a da ne ostanete bez energije. To \u0161to vi\u0161e koristite masti kao gorivo ne zna\u010di da \u0107ete izgubiti vi\u0161e kilograma. Spomenuti kalorijski deficit i dalje igra klju\u010dnu ulogu.<\/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=\"48487,3738,1562,8350,29080,33457,28095,34501,51652\" ><\/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=\"4_Poboljsat_cete_svoje_zdravlje\"><\/span>4. Pobolj\u0161at \u0107ete svoje zdravlje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovito bavljenje sportom ne\u0107e samo pozitivno utjecati na va\u0161 izgled, ve\u0107 i na va\u0161e zdravlje. Stoga Svjetska zdravstvena organizacija preporu\u010duje da se svaki tjedan bavite s najmanje <strong>150 minuta aktivnosti umjerenog intenziteta ili 75 minuta aktivnosti visokog intenziteta.<\/strong> Ovo je doista apsolutni minimum koji bi svi trebali odr\u017eavati. Kod odr\u017eavanja ovih aktivnih minuta, bicikliranje mo\u017ee biti od velike pomo\u0107i. Idite na kra\u0107u vo\u017enju biciklom nekoliko puta tjedno nakon posla ili za vikend odaberite du\u017eu rutu i to je to. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovita vo\u017enja biciklom ima <strong>pozitivan u\u010dinak na na\u0161 kardiovaskularni sustav<\/strong>, naprimjer. Poma\u017ee u <strong>sni\u017eavanju krvnog tlaka<\/strong> i <strong>opasnosti od sr\u010danog udara<\/strong>. Tako\u0111er mo\u017ee pomo\u0107i u <strong>sni\u017eavanju razine takozvanog lo\u0161eg LDL kolesterola i, zauzvrat, pove\u0107ati razinu dobrog HDL kolesterola.<\/strong> No, tako\u0111er slu\u017ei i za <strong>sprje\u010davanje raka<\/strong> (poput raka debelog crijeva), dijabetesa tipa 2 i drugih bolesti koje su tipi\u010dno povezane s prekomjernom tjelesnom te\u017einom ili pretilo\u0161\u0107u. Tako\u0111er mo\u017ee imati pozitivan u\u010dinak na na\u0161u <strong>probavu, imunitet ili psihu poma\u017eu\u0107i u smanjenju depresije i pobolj\u0161anju raspolo\u017eenja.<\/strong> <span style=\"color: #ff6600\">[3-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas neki od ovih problema ve\u0107 mu\u010di, vo\u017enja biciklom odli\u010dan je na\u010din za borbu protiv njih. Budu\u0107i da ve\u0107inu vremena sjedite i ne nosite te\u017einu cijelog tijela, <strong>ugodno je za zglobove.<\/strong> Stoga se \u010desto preporu\u010duje osobama koje imaju vi\u0161ak kilograma ili se oporavljaju od ozljede koljena ili operacije. U takvom slu\u010daju mo\u017ee biti <strong>izvrsno i za rehabilitaciju<\/strong>. <span style=\"color: #ff6600\">[6]<\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1151955314-1124x749.jpg\" alt=\"Kako pobolj\u0161ati zdravlje bicikliranjem\" class=\"wp-image-268547\" width=\"843\" height=\"562\" title=\"Kako pobolj\u0161ati zdravlje bicikliranjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1151955314-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1151955314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1151955314-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1151955314-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Opterecenje_mozete_prilagoditi\"><\/span>5. Optere\u0107enje mo\u017eete prilagoditi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bicikliranje ima prednost \u0161to se <strong>njime mo\u017ee baviti gotovo svatko.<\/strong> Na biciklima mo\u017eete vidjeti i najmanju djecu, pa \u010dak i starije osobe koje ga koriste kao prijevozno sredstvo. Glavna prednost je \u0161to svatko mo\u017ee<strong> prilagoditi optere\u0107enje prema sebi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se usporedi s tr\u010danjem, naprimjer, mnogim ljudima mo\u017ee biti te\u0161ko tr\u010dati \u010dak i umjerenim tempom na po\u010detku. S vo\u017enjom bicikla ne bi trebalo biti problema. Odaberete li ravan teren, s vremena na vrijeme mo\u017eete potpuno prestati okretati pedale. To vam omogu\u0107uje da se <strong>odmorite i izgradite svoju snagu sljede\u0107ih nekoliko kilometara.<\/strong> Oni koji smatraju da vo\u017enja biciklom ipak nije u njihovoj mo\u0107i mogu si pomo\u0107i <strong>prema potrebi s elektri\u010dnim biciklom.<\/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=\"6_Imate_ekolosko_prijevozno_sredstvo\"><\/span>6. Imate ekolo\u0161ko prijevozno sredstvo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate li <strong>koliko novca tro\u0161ite na benzin?<\/strong> Ako ne, onda ra\u010dunajmo zajedno. Ako svakodnevno vozite 15 km do posla i imate automobil s prosje\u010dnom potro\u0161njom od 6 L na 100 km, potro\u0161it \u0107ete oko 589 HRK (78 \u20ac) mjese\u010dno. Da ne spominjem iznos koji u\u0161tedite na parkiranju i servisiranju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne brinite, nitko od vas ne tra\u017ei da se odmah odreknete automobila ili javnog prijevoza. No, <strong>barem ljeti, poku\u0161ajte ih s vremena na vrijeme zamijeniti za bicikl, \u010dime \u0107ete spasiti svoj nov\u010danik i na\u0161 planet.<\/strong> Da biste bili motiviraniji, izra\u010dunajte koliko vas novca ko\u0161ta odre\u0111eno putovanje. Odlu\u010dite li se voziti bicikl, odlo\u017eite taj iznos. Mo\u017eete <strong>u\u010dinkovito u\u0161tedjeti<\/strong> za, recimo, cipele ili torbicu ili bilo \u0161to drugo \u0161to ste si dugo uskra\u0107ivali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda vas motivira i <strong>izazov<\/strong> s partnerom &#8211; tko odvozi manje kilometara, \u010disti za vikend i kuha ru\u010dak. Zatim mo\u017eete pratiti me\u0111usobne aktivnosti pomo\u0107u aplikacija. Ideja o gubljenju i obavljanju ku\u0107anskih poslova zasigurno \u0107e vas tjerati naprijed. U slu\u010daju da koristite <strong>bicikl kao prijevozno sredstvo<\/strong>, ne zaboravite <strong>sigurnosne zna\u010dajke.<\/strong> A ako se sami ne upu\u0161tate u promet, radije se klonite cesta i dajte prednost biciklisti\u010dkim stazama kako ne biste izlo\u017eili sebe ili druge riziku.<\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-656105088-1124x749.jpg\" alt=\"Bicikl kao ekolo\u0161ko prijevozno sredstvo\" class=\"wp-image-268561\" width=\"843\" height=\"562\" title=\"Bicikl kao ekolo\u0161ko prijevozno sredstvo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-656105088-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-656105088-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-656105088-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-656105088-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Istrazit_cete_svoju_okolinu\"><\/span>7. Istra\u017eit \u0107ete svoju okolinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno mislite da znate \u0161to se nalazi u blizini va\u0161eg doma. Poznajete li dobro podru\u010dje udaljeno deset ili dvadeset kilometara? Zato &#8211; sjednite na bicikl i <strong>krenite istra\u017eivati.<\/strong> Siguran sam da ina\u010de ne idete tako daleko i vjerojatno nemate pojma gdje je \u0161to. Mo\u017eda \u0107ete prona\u0107i <strong>izvrsna mjesta<\/strong> za piknik ili skriveni kafi\u0107 gdje se mo\u017eete osvje\u017eiti putem. Na ovaj na\u010din mo\u017eete i <strong>uvje\u017ebati svoj osje\u0107aj za smjer<\/strong>. Ipak, pripazite na prije\u0111enu udaljenost. Ne \u017eelite do\u0107i u situaciju da ste na rubu i imate dvadeset kilometara do ku\u0107e.<\/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=\"8_Vasa_ce_se_psiha_poboljsati\"><\/span>8. Va\u0161a \u0107e se psiha pobolj\u0161ati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 rekli u dijelu vezanom za zdravlje, tjelovje\u017eba mo\u017ee pomo\u0107<strong>i u smanjenju depresije, tjeskobe ili stresa. <\/strong>\u0160tovi\u0161e, tako\u0111er mo\u017ee<strong> pobolj\u0161ati raspolo\u017eenje i pove\u0107ati razinu osje\u0107anja psiholo\u0161ke dobrobiti.<\/strong> <span style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, vo\u017enja biciklom funkcionira i kao oblik <strong>mentalne higijene.<\/strong> Ako ste puni problema koje ne mo\u017eete izbiti iz glave, sjednite na bicikl i odite se barem kra\u0107e provozati. Vidjet \u0107ete da \u0107e, kada budete pedalirali uz strmo brdo, sve va\u0161e brige pro\u0107i i koncentrirat \u0107ete se samo na uspon. Va\u0161a \u0107e nagrada biti <strong>dobro raspolo\u017eenje zahvaljuju\u0107i preplavljenosti endorfinom<\/strong> i bistroj glavi bez briga.<span style=\"color: #ff6600\"> [7]<\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-641283844-1124x749.jpg\" alt=\"Kako se rije\u0161iti tjeskobe i depresije pomo\u0107u vo\u017enje biciklom?\" class=\"wp-image-268575\" width=\"843\" height=\"562\" title=\"Kako se rije\u0161iti tjeskobe i depresije pomo\u0107u vo\u017enje biciklom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-641283844-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-641283844-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-641283844-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-641283844-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bolje_cete_spavati\"><\/span>9. Bolje \u0107ete spavati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bicikliranje, kao i drugi sportovi, tako\u0111er ima <strong>pozitivan u\u010dinak na spavanje<\/strong>. Tu \u0107ete korist vidjeti ako uklju\u010dite<strong> najmanje trideset minuta aerobne aktivnosti dnevno.<\/strong> Ljudi koji se redovito bave sportom obi\u010dno imaju kvalitetniji san, lak\u0161e zaspu i ujutro se osje\u0107aju odmorniji. U kona\u010dnici, to im mo\u017ee pomo\u0107i u postizanju boljih sportskih rezultata sljede\u0107eg dana. Ako imate problema s usnivanjem, sport mo\u017ee biti odli\u010dan na\u010din da ih se u potpunosti rije\u0161ite. Me\u0111utim, poku\u0161ajte se <strong>ne baviti intenzivnijim aktivnostima najkasnije tri sata prije spavanja,<\/strong> u protivnom bi u\u010dinak na spavanje mogao biti suprotan.<span style=\"color: #ff6600\"> [9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam sport ne pomogne, a vi i dalje satima buljite u strop, mo\u017eete isprobati <strong><a aria-label=\"dodatke koji \u0107e vam pomo\u0107i da zaspite (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatke koji \u0107e vam pomo\u0107i da zaspite<\/a><\/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=\"10_Dobivate_novu_%E2%80%98igracku_koju_mozete_poboljsati\"><\/span>10. Dobivate novu &#8216;igra\u010dku&#8217; koju mo\u017eete pobolj\u0161ati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovu \u0107e to\u010dku vjerojatno vi\u0161e cijeniti gospoda, osobito oni koji mogu satima provesti u radionici nadogra\u0111uju\u0107i automobile, motore ili bilo koju drugu ma\u0161inu. S biciklom dobivate jo\u0161 jednu stvar <strong>na kojoj mo\u017eete postupno raditi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0161to ne bismo isprobali kvalitetnije kota\u010de za brdski bicikl, glav\u010dine, bolje no\u017ene pedale ili zup\u010danike? Vidjet \u0107ete da ima jo\u0161 mnogo toga za nabaviti. I <strong>radost vo\u017enje biciklom<\/strong> kojeg ste sami slo\u017eili bit \u0107e ve\u0107a. No, prije nego \u0161to krenete u prilagodbe, prou\u010dite potrebne informacije kako biste izbjegli napraviti vi\u0161e \u0161tete nego koristi. Mogu vam pomo\u0107i iskusniji voza\u010di u razli\u010ditim biciklisti\u010dkim grupama.<\/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.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-845096160-1124x749.jpg\" alt=\"Kako pobolj\u0161ati svoj bicikl?\" class=\"wp-image-268589\" width=\"843\" height=\"562\" title=\"Kako pobolj\u0161ati svoj bicikl?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-845096160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-845096160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-845096160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-845096160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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>U dana\u0161njem \u010dlanku sa\u017eeli smo nekoliko razloga za\u0161to se isplati voziti bicikl. Mo\u017eda \u0107emo privu\u0107i one koji oklijevaju krenuti s vo\u017enjom bicikla. Vizija <strong>boljeg zdravlja, vitkog tijela, boljeg raspolo\u017eenja i jeftinog prijevoza<\/strong> mora privu\u0107i ba\u0161 svakoga. Bez obzira idete li na kratku vo\u017enju ili du\u017eu rutu, <strong>uvijek mislite na svoju sigurnost<\/strong> i ne zaboravite kacigu i reflektiraju\u0107e elemente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako vam se vo\u017enja biciklom i dalje ne svi\u0111a, u redu je. Postoji mnogo drugih sportova kojima se mo\u017eete baviti. Va\u017eno je da vas<strong> zabavljaju i ispunjavaju.<\/strong> To je jedini na\u010din da se njima dugoro\u010dno bavite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako je s vama i vo\u017enjom bicikla &#8211; vozite li redovito ili vas odbija pomisao na uspuhanu vo\u017enju uzbrdo? Podijelite svoje mi\u0161ljenje s nama, a ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima. Mo\u017eda \u0107ete prona\u0107i nove biciklisti\u010dke partnere.<\/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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Vo\u017enja biciklom pozitivno utje\u010de na va\u0161u figuru, zdravlje, spavanje, ali i poma\u017ee u u\u0161tedi novca. Pro\u010ditajte o ostalim pogodnostima u \u010dlanku i krenite na pravi izlet biciklom.<\/p>\n","protected":false},"author":100,"featured_media":268606,"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":[6692,6368,6452,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-kardio-hr","9":"tag-mrsavljenje-hr","10":"tag-vjezbe-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vo\u017enja biciklom mo\u017ee pomo\u0107i u toniranju nogu, stra\u017enjice i mr\u0161avljenju. \u0160to jo\u0161 mo\u017ee u\u010diniti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Za\u0161to voziti bicikl? 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