{"id":303089,"date":"2019-10-02T07:15:00","date_gmt":"2019-10-02T05:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303089"},"modified":"2021-10-21T11:45:57","modified_gmt":"2021-10-21T09:45:57","slug":"genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/","title":{"rendered":"Genetika i njen utjecaj na rast mi\u0161i\u0107a i gubitak kilograma"},"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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Kako_mozak_komunicira_s_nasim_misicima\" title=\"Kako mozak komunicira s na\u0161im mi\u0161i\u0107ima?\">Kako mozak komunicira s na\u0161im mi\u0161i\u0107ima?<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Koje_vrste_prugastih_misicnih_tkiva_poznajemo\" title=\"Koje vrste prugastih mi\u0161i\u0107nih tkiva poznajemo?\">Koje vrste prugastih mi\u0161i\u0107nih tkiva poznajemo?<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Kako_genetika_utjece_na_ovaj_proces\" title=\"Kako genetika utje\u010de na ovaj proces?\">Kako genetika utje\u010de na ovaj proces?<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#S_kojim_ste_tipom_tjelesne_grade_rodeni\" title=\"S kojim ste tipom tjelesne gra\u0111e ro\u0111eni?\">S kojim ste tipom tjelesne gra\u0111e ro\u0111eni?<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Raspodjela_masti_i_genetika\" title=\"Raspodjela masti i genetika\">Raspodjela masti i genetika<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Razlikovanje_masnoca\" title=\"Razlikovanje masno\u0107a\">Razlikovanje masno\u0107a<\/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\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/#Sto_se_dogada_s_hormonima_i_genetikom\" title=\"\u0160to se doga\u0111a s hormonima i genetikom?\">\u0160to se doga\u0111a s hormonima i genetikom?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li po\u010deli vje\u017ebati, ozbiljno ste pristupili vje\u017ebanju, ali <strong>o\u010dekivani napredak<\/strong> ne dolazi? Obra\u0107ate li pa\u017enju na<strong> tehniku izvo\u0111enja vje\u017ebi<\/strong>, imate sve isplanirano i <strong>pravilno se hranite<\/strong>? Onda, u \u010demu je problem? Postoji li <strong>nedovoljan napredak<\/strong> koji uzrokuje va\u0161a genetika?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e genetske informacije organizirane su u kromosomima. \u010covjek ima 46 kromosoma, 23 od svakog roditelja. Zamislite ih kao knjigu s tisu\u0107ama informacija o na\u0161em tijelu. <span style=\"color: #ff6600;\">[17]<\/span> Genetika odre\u0111uje parametre na\u0161eg tijela. Me\u0111utim, \u010desto ne mo\u017eemo shvatiti poznate i razra\u0111ene bodybuildere na po\u010detku njihove karijere. Mo\u017eete \u010dak pomisliti da su ro\u0111eni s mi\u0161i\u0107ima. Ipak, nitko se ne ra\u0111a kao <strong>&#8220;superheroj&#8221;<\/strong>, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2009.<\/strong> godine skupina znanstvenika poku\u0161ala je izra\u010dunati vjerojatnost postojanja takvog ljudskog bi\u0107a, koji bi imao sve blagotvorne gene za snagu &#8211; da ima sve preduvjete da se rodi sna\u017eni \u010dovjek. Rezultat je bio vrlo zanimljiv. S populacijom od <strong>6 milijardi ljudi<\/strong> na na\u0161em planetu, samo bi <strong>dvije osobe mogle imati 17 od ova 22<\/strong> korisna gena. \u0160to to zna\u010di? Svi smo ro\u0111eni s nekim preduvjetima da svoje tijelo dovedemo u formu. Uostalom, samo &#8220;dvoje sretnika&#8221; istra\u017eivanja imaju <strong>potencijal za snagu.<\/strong> To ne zna\u010di da \u0107e ga razviti u \u017eivotu.<span style=\"color: #ff6600;\">&nbsp;[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svatko od nas ima tijelo koje se u ne\u010demu razlikuje od drugih. <strong>Rast mi\u0161i\u0107a<\/strong> utje\u010de o&nbsp;<strong>vrsti prugastih mi\u0161i\u0107nih vlakana, raspodjeli masti, razini hormona<\/strong>, ali i o&nbsp;<strong>kvaliteti i trajanju na\u0161ih vje\u017ebi<\/strong>. U ovom \u0107ete \u010dlanku saznati vi\u0161e o <strong>\u010dimbenicima<\/strong> koji<strong> utje\u010du na napredak<\/strong> va\u0161ih vje\u017ebi. Ne mo\u017eemo promijeniti vrste prugastog mi\u0161i\u0107nog tkiva, razinu hormona ili distribuciju masti. Me\u0111utim, mo\u017eemo saznati vi\u0161e o njima i koristiti na\u0161e nove informacije za <strong>pobolj\u0161anje na\u0161eg treninga<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gym_1_-01.jpeg\" alt=\"utjecaj genetike na mi\u0161i\u0107e\" width=\"843\" height=\"562\" title=\"utjecaj genetike na mi\u0161i\u0107e\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_mozak_komunicira_s_nasim_misicima\"><\/span>Kako mozak komunicira s na\u0161im mi\u0161i\u0107ima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107no tkivo<strong> pripada skupini s motornom jedinicom<\/strong>. Motorna jedinica je jednostavno snop mi\u0161i\u0107nih vlakana. Razlog za\u0161to se mi\u0161i\u0107no tkivo organizira na ovaj na\u010din je jednostavan &#8211; <strong>komunikacija<\/strong>. \u0160to se doga\u0111a s va\u0161im tijelom kada, na primjer, \u017eelite podi\u0107i ruku? Va\u0161 mozak \u0161alje signal kroz kralje\u017enicu koja ulazi u motornu jedinicu.&nbsp;<span style=\"color: #ff6600;\">[5]<\/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=\"Koje_vrste_prugastih_misicnih_tkiva_poznajemo\"><\/span>Koje vrste prugastih mi\u0161i\u0107nih tkiva poznajemo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Usredoto\u010dimo se na <strong>prugaste mi\u0161i\u0107e<\/strong> <strong>koje mo\u017eemo kontrolirati<\/strong> i zahvaljuju\u0107i njima mo\u017eemo se baviti <strong>sportom.<\/strong> Mo\u017eda niste znali da se ovo tkivo mo\u017ee svrstati u nekoliko tipova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje tri tipova prugastog mi\u0161i\u0107nog tkiva&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<p><ol>&#13;\n \t<li>Tip I- sporo oksidativni (spori-trzaj)<\/li>&#13;\n<\/ol><\/p>\n\n\n\n<p>  <\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tip I &#8211; &#8220;crveno&#8221; tkivo &#8211;<\/strong> ima ve\u0107u gusto\u0107u i broj kapilara. Bogatao je mioglobinom i mitohondrijama, zbog \u010dega je crvene boje. Kontrakcija mi\u0161i\u0107a doga\u0111a se sporije, \u010dak i bez ve\u0107eg napora. Tip I dobro podnosi aerobne aktivnosti jer koristi<strong> masti i ugljikohidrate kao svoj izvor energije.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tip II &#8211; (brzo oksidiraju\u0107e) tkivo &#8211; <\/strong>manje mioglobina i mitohondrija se nalazi u ovom tkivu. Kontrakcija mi\u0161i\u0107a je brza i s velikom dozom snage. Tkivo je sna\u017eno, ali nije u stanju da dugo traje. Ova vrsta tkiva osigurava na\u0161u snagu i kad vje\u017ebamo s utezima, mi\u0161i\u0107i s takvim tkivom rastu. Tip II ima dvije podvrste &#8211; IIA i IIB.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-468341508_1.jpg\" alt=\"nedostatak snage zbog genetike\" width=\"843\" height=\"562\" title=\"nedostatak snage zbog genetike\"\/><\/figure><\/div>\n\n\n\n<p><strong>Mozak zna koliko i koje tkivo mu je potrebno <\/strong>za odre\u0111enu aktivnost. Na temelju toga \u0161alje signale odre\u0111enim motornim jedinicama. Mahanje rukom zahtijeva anga\u017eiranje manje mi\u0161i\u0107a, od dr\u017eanja vre\u0107ice od 10 kg na putu do ku\u0107e nakon kupnje. Da bi <strong>ispoljavao ve\u0107u silu, mozak mora poslati signal<\/strong> dovoljnim motori\u010dkim jedinicama mi\u0161i\u0107a koji <strong>brzo oksidiraju <\/strong>(Tip II).&nbsp;<span style=\"color: #ff6600;\">[5]<\/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=\"28324,54937,51652,28876,256,53725,28186,1593,28794,8350\" ><\/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>Tipovi tkiva I i II fundamentalno&nbsp;<\/strong>se razlikuju jedan od drugog. Razlike izme\u0111u podtipova IIA i IIB nisu zna\u010dajne, ali dobro ih je znati. Podtipovi <strong>IIA<\/strong> i <strong>IIB<\/strong> mogu posti\u0107i <strong>iste vrhunske performanse<\/strong> u pogledu vrijednosti. Me\u0111utim, Tip&nbsp;<strong>IIA<\/strong> treba <strong>vi\u0161e vremena<\/strong> za to. Razlika je prikazana u ovoj tablici&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tipovi tkiva<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Stopa kontrakcije<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vrijeme za vrhunsku izvedbu<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Umor<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip I<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">sporo<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 milisekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">sporo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip IIA<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">brzo<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 milisekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">brzo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tip IIB<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">veoma brzo<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 milisekundi<\/td><td class=\"has-text-align-center\" data-align=\"center\">brzo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Detaljnija razlika izme\u0111u tipova tkiva IA, IIA i IIB prikazana je u sljede\u0107oj tablici&nbsp;<span style=\"color: #ff6600;\">[4]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">         <\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip I<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip IIA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tip IIB<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Stopa kontrakcije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">sporo<\/td><td class=\"has-text-align-center\" data-align=\"center\">brzo<\/td><td class=\"has-text-align-center\" data-align=\"center\">veoma brzo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Veli\u010dina motori\u010dkih neurona<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><td class=\"has-text-align-center\" data-align=\"center\">velika<\/td><td class=\"has-text-align-center\" data-align=\"center\">veoma velika<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Otpor na umor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">srednja<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Odre\u0111ivanje prema aktivnosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">aerobik<\/td><td class=\"has-text-align-center\" data-align=\"center\">anaerobik (dugotrajan)<\/td><td class=\"has-text-align-center\" data-align=\"center\">anaerobik (kratkotrajan)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Proizvodnja snage<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">veoma visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gusto\u0107a mitohondrija<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gusto\u0107a kapilara<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">srednja<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Oksidacijski kapacitet<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Glikoliti\u010dki kapacitet<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">nizak<\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><td class=\"has-text-align-center\" data-align=\"center\">visok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vrsta goriva<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">trigliceridi<\/td><td class=\"has-text-align-center\" data-align=\"center\">kreatin fosfat, glikogen<\/td><td class=\"has-text-align-center\" data-align=\"center\">kreatin fosfat, glikogen<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_genetika_utjece_na_ovaj_proces\"><\/span>Kako genetika utje\u010de na ovaj proces?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u0107i u na\u0161em tijelu su <strong>kombinacija<\/strong> <strong>mi\u0161i\u0107nog tipa I i II.<\/strong> Omjer tipa I i tipa II j<strong>e genetski odre\u0111en.<\/strong><strong>&nbsp;<\/strong><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<p>\u0160to to zna\u010di? Zamislite da vje\u017ebate svoje tricepse. Nakon nekog vremena vidite rezultat, ali va\u0161 je prijatelj postigao isti rezultat za manje vremena. To ne zna\u010di da je trenirao vi\u0161e ili tehni\u010dki bolje. Njegovi tricepsi imaju ve\u0107i omjer tkiva tipa II.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_kojim_ste_tipom_tjelesne_grade_rodeni\"><\/span>S kojim ste tipom tjelesne gra\u0111e ro\u0111eni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tip tjelesne gra\u0111e<\/strong> vrlo je \u010dest <strong>razlog<\/strong> zbog kojeg ljudi odbijaju vje\u017ebati. &#8220;<em>Nemam tip tjelesne gra\u0111e pogodan za vje\u017ebanje. Mogla bih biti u fitness centru svaki dan i ne bih dobila mi\u0161i\u0107e nakon vi\u0161emjese\u010dnog napornog treniranja.<\/em> &#8220;Mislite li da su to samo izgovori? To ne mora biti istina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Da li nam je tip tjelesne gra\u0111e odre\u0111en genetikom? <\/strong>Postoje li odre\u0111eni tipovi tjelesne gra\u0111e? Da i da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107 u drevnoj Gr\u010dkoj ljudi su razmi\u0161ljali o mogu\u0107nosti da postoji nekoliko tipova tjelesne gra\u0111e. Platon se bavio tim pitanjem. U 19. stolje\u0107u Frederick Nietzsche je tako\u0111er slijedio ovu ideju. Me\u0111utim, to\u010dno ga je odredio ameri\u010dki psiholog William Sheldon. <strong>Definirao je tri somatotipa tjelesne gra\u0111e<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Ektomorf<\/li><li>Mezomorf<\/li><li>Endomorf<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se kojoj skupini vi pripadate? Provjerite sami prema brojevima. <span style=\"color: #ff6600;\">[7]&nbsp;&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/body-types-ectomorph-mesomorph-endomorph.jpg\" alt=\"somatotip likovi\" width=\"843\" height=\"562\" title=\"somatotip likovi\"\/><\/figure><\/div>\n\n\n\n<p><strong>1. Ektomorf&nbsp;<\/strong>-izgleda mr\u0161avo, ima duge udove. Njegov brzi metabolizam mo\u017ee vrlo brzo pretvoriti \u0161e\u0107ere u energiju. To, naravno, rezultira time da ektomorf ima problem sa stjecanjem mi\u0161i\u0107ne mase. Nema dovoljno razvijen mi\u0161i\u0107ni tip II (koji brzo oksidira). Me\u0111utim, to ne zna\u010di da ne mo\u017ee pove\u0107ati snagu. Mo\u017ee li ektomorf dobiti mi\u0161i\u0107nu masu? <strong>Nije nemogu\u0107e<\/strong>. Kako bi se pove\u0107ala tjelesna te\u017eina, ektomorf mora jesti mnogo vi\u0161e od ostalih tjelesnih tipova. \u010cak i nakon uspje\u0161nog debljanja, njihovi listovi i podlaktice mogu jo\u0161 uvijek izgledati slabo.&nbsp;<span style=\"color: #ff6600;\">[6][8]&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Mezomorf<\/strong>&nbsp;&#8211; ne izgleda mr\u0161avo, ali ni zaobljeno. Ima \u0161iroka ramena, uzak struk, male zglobove. Taj tjelesni tip gra\u0111e se nalazi izme\u0111u ektomorfa i endomorfa. Tjelesna gra\u0111a mu je &#8220;<strong>prirodno atletska<\/strong>&#8221; ili mi\u0161i\u0107ava, \u010dak i bez svakodnevnog posjeta fitnesu. Me\u0111utim, to ne zna\u010di da mezomorf ne treba vje\u017ebati i mo\u017ee jesti bilo \u0161to. Istina je da se ova vrsta tjelesne gra\u0111e mo\u017ee br\u017ee vratiti u formu. Sposobna je lak\u0161e dobiti na masi, a tako\u0111er i br\u017ee gubiti vi\u0161ak masno\u0107e.&nbsp;<span style=\"color: #ff6600;\">[6][8]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Endomorf&nbsp;<\/strong>&#8211; kra\u0107ih udova, \u0161irokih bokova i prsnog ko\u0161a. To je najve\u0107i somatotip. Dobivaju brzo na tjelesnoj masi, ali s puno masti. Njihovo tijelo pohranjuje energiju u mi\u0161i\u0107e i masti u donjem dijelu tijela. Vrlo te\u0161ko je za njih odr\u017eavati kondiciju i te\u017einu u normi. Kao i prethodni somatotipovi, endomorf mo\u017ee biti fit. <strong>Mo\u017ee imati vi\u0161e snage<\/strong> zbog jednostavnog debljanja. Me\u0111utim, ako prestane odr\u017eavati formu, put do fitnessa izgleda bit \u0107e vrlo te\u017eak.&nbsp;<span style=\"color: #ff6600;\">[6][8]<\/span><strong style=\"color: #339966; font-size: 1.17em;\">&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/king-7453.JPG\" alt=\"ektomorf, mezomorf i endomorf\" width=\"843\" height=\"562\" title=\"ektomorf, mezomorf i endomorf\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako mogu otkriti kojem tipu tjelesne gra\u0111e ja pripadam?<\/h3>\n\n\n\n<p>Jedan od naj\u010de\u0161\u0107e kori\u0161tenih na\u010dina da se to utvrdi je metoda Heath-Cartera. Pomo\u0107u ove metode mogu\u0107e je odrediti somatotip va\u0161e tjelesne gra\u0111e. Ona mjeri oblik i sastav va\u0161eg tijela. Rezultat je troznamenkasti broj, a svaki broj ozna\u010dava endomorfne, mezomorfne i ektomorfne elemente. Vrijednosti elemenata kre\u0107u se od 1 (niska) do 7 (visoka). Vrijednosni list koristi se za dobivanje rezultata. Iz kona\u010dnog broja mo\u017eemo utvrditi je li na\u0161a tjelesna gra\u0111a vi\u0161e endomorfna (npr. 6-2-2), mezomorfna (npr. 3-5-2) ili ektomorfna (npr. 3-3-5). Rezultat se mo\u017ee koristiti za odre\u0111ivanje sporta koji je najprikladniji va\u0161em tipu tjelesne gra\u0111e.<span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolje razumijevanje, predstavljamo Heath-Carter-ov grafikon s vrijednostima&nbsp;<span style=\"color: #ff6600;\">&nbsp;[19]<\/span>:<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Somatotype-chart-Heath-Carter-390x355.jpg\" alt=\"genetika i somatotipovi lika\" title=\"genetika i somatotipovi lika\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to uzrokuje da se netko rodi kao ektomorf, a drugi kao endomorf?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enije genetski <strong>uro\u0111ene osobine<\/strong> koje utje\u010du na somatotip tjelesne gra\u0111e su&nbsp;<span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fizi\u010dke osobine &#8211; visina, du\u017eina, \u0161irina, mi\u0161i\u0107na masa, masno tkivo<\/li><li>Osobine li\u010dnosti &#8211; emocionalnost, dru\u0161tvenost<\/li><li>Seksualna orijentacija<\/li><li>Mentalni poreme\u0107aji<\/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=\"Raspodjela_masti_i_genetika\"><\/span>Raspodjela masti i genetika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Dobivam na te\u017eini \u010dak i ako popijem \u010da\u0161u vode.&#8221; <\/em>Zloglasna <strong>re\u010denica<\/strong>, koja je, naravno <strong>mit<\/strong>. Svatko od nas se deblja na razli\u010ditim dijelovima tijela, netko dobije vi\u0161e, a netko manje kilograma. Mislite li da osoba mo\u017ee imati <strong>potpunu kontrolu nad raspodjelom masti?<\/strong> To nije sasvim istina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na distribuciju masti u na\u0161em tijelu <strong>utje\u010du \u010detiri osnovna faktora<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Geni<\/strong> &#8211; Prema istra\u017eivanju iz 2017. godine, na raspodjelu masti u na\u0161em tijelu genetika ima utjecaja gotovo<strong> 50%<\/strong>.<\/li><li><strong>Spol<\/strong> &#8211;&nbsp;\u017eene dobivaju na te\u017eini u druga\u010dijim dijelovima tijela (kukovima i stra\u017enjici) od mu\u0161karca (trbuh). Osim toga, \u017eensko tijelo sadr\u017ei <strong>14 do 31%<\/strong> masti, dok mu\u0161ko tijelo sadr\u017ei <strong>6 do 24%.<\/strong><\/li><li><strong>Godine&nbsp;<\/strong>-stariji ljudi imaju sporiji metabolizam i gube na mi\u0161i\u0107noj masi, te oni imaju vi\u0161e masti u tijelu.<\/li><li><strong>Hormoni<\/strong>&nbsp;&#8211;&nbsp;razina hormona i te\u017eina su uzajamni, <strong>posebno nakon 40.<\/strong> godine \u017eivota. To je zbog <strong>prirodnog gubitka estrogena i testosterona.<\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fotografija_iz_Igor.jpg\" alt=\"genetika i njezin utjecaj na masti\" width=\"843\" height=\"562\" title=\"genetika i njezin utjecaj na masti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Je li koli\u010dina masti zabilje\u017eena i u na\u0161em DNK?<\/h3>\n\n\n\n<p><strong>\u010cinjenica da koli\u010dina masti u na\u0161em tijelu utje\u010de na na\u0161 DNK p<\/strong>otvr\u0111uje istra\u017eivanje iz 2007. godine. Rezultat je to istra\u017eivanja provedenog na djeci i odraslima u Velikoj Britaniji i Europi. Kao rezultat, neka varijacija <strong>gena FTO<\/strong> povezana je s prekomjernom tjelesnom masno\u0107om, pretilo\u0161\u0107u i dijabetesom tipa 2.<span style=\"color: #ff6600;\">&nbsp;[11]<\/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, ovo se otkri\u0107e ne mo\u017ee shvatiti kao <strong>&#8220;presuda prekomjerne te\u017eine&#8221;<\/strong> Samo zato \u0161to imate ovu varijantu gena FTO ne zna\u010di da \u0107ete sigurno patiti od pretilosti. Ova varijanta radije izaziva <strong>podlo\u017enost pretilosti<\/strong>. Istra\u017eivanje provedeno na \u0161kolskoj djeci u \u0160kotskoj pokazuje vezu izme\u0111u djece s ve\u0107om te\u017einom i FTO varijante gena. Testovi su pokazali da varijanta FTO<strong> nije uzrokovala spor metabolizam.<\/strong> Problem je bila <strong>koli\u010dina visokokalori\u010dne hrane<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne pazite na svoju prehranu i da se ne kre\u0107ete dovoljno, FTO gen \u0107e biti odgovoran za va\u0161 dobitak kilograma. <strong>No, ne morate brinuti o prekomjernom pove\u0107anju kilograma, ako vam je prehrana uravnote\u017eena i ako se bavite nekom sportskom aktivno\u0161\u0107u.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC08666.jpg\" alt=\"Razlikovanje masno\u0107a\" title=\"Razlikovanje masno\u0107a\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Razlikovanje_masnoca\"><\/span>Razlikovanje masno\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne treba zaboraviti da je masno\u0107a korisna u na\u0161em tijelu. To ovisi o koli\u010dini masno\u0107e i njezinom tipu. Na\u0161e tijelo sadr\u017ei tri tipa masno\u0107a&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Potko\u017ena masno\u0107a<\/strong>&nbsp;-nalazi se izravno ispod ko\u017ee i na mi\u0161i\u0107noj povr\u0161ini. Na tom mjestu se skladi\u0161ti&nbsp;<strong>90%<\/strong> masno\u0107e u na\u0161em tijelu. Mo\u017eemo utjecati na njen postotak i mijenjati ga.<\/li><li><strong>Viceralna masno\u0107a&nbsp;<\/strong>&#8211;&nbsp;masno\u0107a koja <strong>obuhva\u0107a na\u0161e organe<\/strong>, poput jetre. Ta masno\u0107a se ne mo\u017ee osjetiti ili uhvatiti. Me\u0111utim, njen nedostatak ili vi\u0161ak mogu uzrokovati zdravstvene probleme.<\/li><li><strong>Sme\u0111a masno\u0107a<\/strong>&nbsp;&#8211; vrsta masno\u0107e koja <strong>odr\u017eava na\u0161u tjelesnu temperaturu<\/strong>. Javlja se u podru\u010dju ramena i le\u0111a.<\/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_se_dogada_s_hormonima_i_genetikom\"><\/span>\u0160to se doga\u0111a s hormonima i genetikom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormoni su <strong>vrlo va\u017eni za rast mi\u0161i\u0107a<\/strong>. Neki utje\u010du direktno, a neki samo indirektno. <strong>Testosteron, hormon rasta i hormon rasta sli\u010dan inzulinu<\/strong> odgovorni su za snagu i rast mi\u0161i\u0107a. <strong>Kortizol, adrenalin, norepinefrin i glukagon<\/strong> su odgovorni za opskrbu gorivom (glukoza).&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razina testosterona u tijelu \u010dovjeka mijenja se<strong> tijekom \u017eivota<\/strong>. Uz to, dva mu\u0161karca iste dobi mo\u017eda nemaju potpuno istu razinu testosterona.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Me\u0111utim, 2011. godine, istra\u017eiva\u010di su otkrili da niska razina testosterona mo\u017ee biti uzrokovana <strong>genetskom predispozicijom<\/strong>. Genetske varijacije SHBG (<em>spolni hormon &#8211; ve\u017ee globulin<\/em>) i 10. kromosom povezani su s niskom razinom testosterona. Niska razina mo\u017ee uzrokovati kardiovaskularne bolesti, dijabetes tipa 2 i druge. Me\u0111utim, za\u0161to svaki mu\u0161karac nema istu razinu testosterona do sada je misterija znanstvenicima.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u0161ta manje va\u017ean hormon je <strong>hormon rasta<\/strong>, koji utje\u010de na rast mi\u0161i\u0107a. Me\u0111utim, utje\u010de i na rast djeteta. Njegov deficit <strong>prili\u010dno je neobi\u010dan<\/strong> te poga\u0111a 1 od 5.000 ljudi.<span style=\"color: #ff6600;\"> [15]<\/span> \u010cinjenica da \u0107ete vjerojatno lak\u0161e dobivati na kila\u017ei u starosti, ne smije biti razlog za posustajanje. <strong>\u0160to vi\u0161e znamo<\/strong> o svom tijelu, metabolizmu ili genima, bolje mo\u017eemo svoj organizam <strong>usmjeriti na zdrav put<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve kombinacije informacija u na\u0161em DNK<strong> \u010dine nas originalnim<\/strong>. Najva\u017enije od svega, me\u0111utim, je potencijal. Poznavanje somatotipa vrlo je korisno jer utje\u010de na na\u0161 plan treninga i prehrane. Pa ipak, bez obzira na udio ukr\u0161tenih vrsta tkiva, <strong>motivacija je va\u017enija<\/strong>. \u010cini se da je genetika neumoljiva, ali <strong>rezultat ovisi samo o vama<\/strong>. Zapamtite, na\u0161e tijelo treba masno\u0107u, ali koli\u010dina mora biti u granicama. Ostalo se odnosi na odricanje, naporan rad i samokontrolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li zadovoljniji nakon \u0161to ste pro\u010ditali ovaj \u010dlanak? Ro\u0111eni smo s odre\u0111enim genskim bazenom, ali uvijek se mo\u017ee pobolj\u0161ati. Bilo da imate ektomorfnu, endomorfnu ili mezomorfnu tjelesnu gra\u0111u, vjerujemo da vam je ovaj \u010dlanak koristan. <strong>\u017delite li da i va\u0161i prijatelji znaju za ovaj \u010dlanak? Slobodno ga podr\u017eite dijeljenjem.<\/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\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDiagnostic Tests\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=\"\" 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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Genetika utje\u010de na rast mi\u0161i\u0107a, gubitak te\u017eine, somatotipove, ali i hormone. Vje\u017ebanjem mo\u017eemo utjecati na koli\u010dinu mi\u0161i\u0107a i masti. Saznaj vi\u0161e u \u010dlanku.<\/p>\n","protected":false},"author":25,"featured_media":113292,"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":[135],"tags":[6368,7184,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-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>Genetika i njen utjecaj na rast mi\u0161i\u0107a i gubitak kilograma - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Genetika utje\u010de na rast mi\u0161i\u0107a, gubitak te\u017eine, somatotipove, ali i hormone. 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