{"id":304313,"date":"2022-08-22T10:34:19","date_gmt":"2022-08-22T08:34:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304313"},"modified":"2022-11-14T12:28:35","modified_gmt":"2022-11-14T11:28:35","slug":"najcesce-pogreske-koje-rade-pocetnici","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najcesce-pogreske-koje-rade-pocetnici\/","title":{"rendered":"Naj\u010de\u0161\u0107e pogre\u0161ke koje rade po\u010detnici"},"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\/najcesce-pogreske-koje-rade-pocetnici\/#1_Dizete_ili_preteske_ili_prelagane_utege\" title=\"1. Di\u017eete ili prete\u0161ke ili prelagane utege\">1. Di\u017eete ili prete\u0161ke ili prelagane utege<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#2_Niste_upoznati_s_tehnikom\" title=\"2. Niste upoznati s tehnikom\">2. Niste upoznati s tehnikom<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#3_Previse_se_fokusirate_na_izolirane_vjezbe_ili_samo_na_odabrane_skupine_misica\" title=\"3. Previ\u0161e se fokusirate na izolirane vje\u017ebe ili samo na odabrane skupine mi\u0161i\u0107a\">3. Previ\u0161e se fokusirate na izolirane vje\u017ebe ili samo na odabrane skupine mi\u0161i\u0107a<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#4_Vjezbate_maksimalno_i_zaboravite_na_rasterecenje\" title=\"4. Vje\u017ebate maksimalno i zaboravite na rastere\u0107enje\">4. Vje\u017ebate maksimalno i zaboravite na rastere\u0107enje<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#5_Zapeli_ste_u_istoj_rutini_treninga\" title=\"5. Zapeli ste u istoj rutini treninga\">5. Zapeli ste u istoj rutini treninga<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#6_Preskacete_fazu_zagrijavanja\" title=\"6. Preska\u010dete fazu zagrijavanja\">6. Preska\u010dete fazu zagrijavanja<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#7_Podcjenjujete_vaznost_prehrane_i_hidratacije\" title=\"7. Podcjenjujete va\u017enost prehrane i hidratacije\">7. Podcjenjujete va\u017enost prehrane i hidratacije<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#8_Smatrate_da_je_regeneracija_beskorisna\" title=\"8. Smatrate da je regeneracija beskorisna\">8. Smatrate da je regeneracija beskorisna<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#9_Vas_rezim_vjezbanja_je_nedosljedan\" title=\"9. Va\u0161 re\u017eim vje\u017ebanja je nedosljedan\">9. Va\u0161 re\u017eim vje\u017ebanja je nedosljedan<\/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\/najcesce-pogreske-koje-rade-pocetnici\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vje\u017eba je jedna od najboljih stvari koje mo\u017eete u\u010diniti za svoje zdravlje. Svatko tko vrijedno radi definitivno zaslu\u017euje divljenje. Me\u0111utim, ve\u0107ina po\u010detnika sklona je odustati nakon nekoliko mjeseci iz dva jednostavna razloga. Ili se \u017eale da nemaju vremena, ili su frustrirani kada ne vide rezultate. Ipak, ti rezultati ne sti\u017eu preko no\u0107i. Ali ako ih ne vidite ni nakon nekoliko mjeseci, najvjerojatnije je da ne\u0161to radite pogre\u0161no.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stvar je u tome da po\u010detnici <strong>\u010dine u\u010destale pogre\u0161ke u treningu koje usporavaju ili uni\u0161tavaju njihov napredak.<\/strong> Povrh toga, neispravnim tehnikama dovode se do neugodnih ozljeda. Danas \u0107emo vam stoga predstaviti <strong>devet naj\u010de\u0161\u0107ih pogre\u0161aka u treningu koje bi mogle sprije\u010diti ostvarenje va\u0161ih snova.<\/strong> \u0160tovi\u0161e, poku\u0161at \u0107emo prona\u0107i naju\u010dinkovitija rje\u0161enja kako biste mogli dobiti maksimalnu korist od vje\u017ebanja.<\/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_Dizete_ili_preteske_ili_prelagane_utege\"><\/span>1. Di\u017eete ili prete\u0161ke ili prelagane utege<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010deci su obi\u010dno puni entuzijazma i velikih ambicija. Me\u0111utim, to \u010desto zavr\u0161i podizanjem prete\u0161kih utega. Ali glavna logika je: \u0161to ve\u0107e utege di\u017eete, postajete ja\u010di, zar ne? Na\u017ealost, to ne ide tako lako. Smatra se da \u0107e podizanje utega koji je prete\u017eak za <strong>vas natjerati va\u0161e tijelo da anga\u017eira druge mi\u0161i\u0107e da mu pomognu.<\/strong> Stoga ne mo\u017eete odr\u017eavati ispravnu tehniku i mehaniku, \u0161to je povezano s ve\u0107im rizikom od ozljeda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako stimulirate radni mi\u0161i\u0107, lo\u0161a izvedba i anga\u017eiranje drugih mi\u0161i\u0107a, sve to dovodi do pogor\u0161anja, a ne uspje\u0161nog treninga. Kada ste po\u010detnik, dizanje utega, prete\u0161kih utega idealan je recept za ozljede. Prelagani utezi \u0107e vam, s druge strane, omogu\u0107iti da trenirate dulje vrijeme, ali \u0107e vjerojatnije prije podr\u017eati mi\u0161i\u0107nu izdr\u017eljivost nego razviti neku snagu. [1] [4]<\/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 decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg\" alt=\"Di\u017eete ili prete\u0161ke ili prelagane utege\" class=\"wp-image-296919\" width=\"843\" title=\"Di\u017eete ili prete\u0161ke ili prelagane utege\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1536x1023.jpg 1536w\" sizes=\"(max-width: 1541px) 100vw, 1541px\" \/><\/figure><\/div>\n\n\n\n<p>Umjesto da tovarite \u0161ipku utezima, <strong>prvo isprobajte trening s vlastitom te\u017einom.<\/strong> Nakon \u0161to razvijete ispravnu tehniku, svom \u0107ete tijelu poslati signal da \u017eelite izvesti neku tjelesnu aktivnost. Po\u010dnite, naprimjer, s <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\" target=\"_blank\" aria-label=\"\u010du\u010dnjem  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjem <\/a>i poku\u0161ajte se usredoto\u010diti na tehniku. Kada to svladate i <strong>vje\u017ebanje s vlastitom te\u017einom vi\u0161e vam ne predstavlja izazov, slobodno dodajte utege.<\/strong> Po\u010dnite, naravno, s manjim optere\u0107enjem, idealno s praznom \u0161ipkom ili optere\u0107enjem od 10 kg. Jo\u0161 jednom, obratite pozornost na odr\u017eavanje ispravne tehnike tijekom vje\u017ebe, posebno kada dodajete ve\u0107e utege. Prilikom odabira te\u017eine, imajte na umu da biste trebali mo\u0107i napraviti <strong>10 ponavljanja sa srednjom razinom te\u017eine. <\/strong>[2\u2013\u20603]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36058,47623,49009,46021,29118,36310,48997,8344,36229,46027,44941,36352,51178\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Niste_upoznati_s_tehnikom\"><\/span>2. Niste upoznati s tehnikom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lako je oti\u0107i u teretanu, uzeti bu\u010dice i po\u010deti vje\u017ebati bez nekog reda i smisla. Na treningu na ovaj na\u010din mo\u017eete ustrajati tjedan, mjesec, pa \u010dak i dulje. Ali \u0161to slijedi nakon toga? U ve\u0107ini slu\u010dajeva postoje samo dvije vrste scenarija. U prvom \u0107ete se ozlijediti, \u0161to \u0107e vas dugo sprije\u010diti da vje\u017ebate. U drugom slu\u010daju, na kraju \u0107ete biti demotivirani jer ste vje\u017ebali nekoliko mjeseci, a rezultati jo\u0161 uvijek nisu stigli. Neispravna tehnika mo\u017ee pridonijeti i jednoj i drugoj situaciji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tehnika svake vje\u017ebe je klju\u010dna <strong>kada \u017eelite minimalizirati ozljede i pravilno uklju\u010diti svoje mi\u0161i\u0107e.<\/strong> Me\u0111utim, mnogi po\u010detnici dolaze u teretanu motivirani za izvo\u0111enje mrtvog dizanja s ekstremnom te\u017einom. Na\u017ealost, njihova le\u0111a \u010desto podsje\u0107aju na oblik banane dok to izvode. Boli nas samo pomisliti na to. Isto vrijedi i za \u010du\u010danj. Mnogi ljudi te\u017ee premjestiti te\u017einu na prste ili pete. To je tako\u0111er povezano s nepravilnim kori\u0161tenjem sprava. Drugi primjer su oni misteriozni pokreti s bu\u010dicama, koji podsje\u0107aju na sve osim na u\u010dinkovit i dobro izveden trening. <strong>Ponekad jednostavno nije dovoljno gledati videa na YouTubeu jer svatko od nas ima malo druga\u010diju biomehaniku kretanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, pogre\u0161na tehnika mo\u017ee <strong>dovesti do boli ili \u010dak bolne ozljede.<\/strong> Vje\u017eba s bu\u010dicama nije iznimka. To pak ima utjecaj na va\u0161u izvedbu ako va\u0161a tehnika nije to\u010dna. Zbog pogre\u0161ne tehnike i nedovoljne fleksibilnosti ne\u0107ete mo\u0107i koristiti cijeli raspon pokreta, \u0161to utje\u010de na va\u0161u ukupnu snagu. Nekoliko studija to potvr\u0111uje. One tvrde da <strong>cijeli raspon pokreta dovodi do ve\u0107ih performansi, boljih rezultata treninga, rasta mi\u0161i\u0107a i pove\u0107ane snage.<\/strong> Zato je po\u017eeljno po\u010deti vje\u017ebati s trenerom koji \u0107e vas nau\u010diti pravilnoj tehnici. [5\u20136]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg\" alt=\"Niste upoznati s tehnikom\" class=\"wp-image-296819\" width=\"843\" height=\"563\" title=\"Niste upoznati s tehnikom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672.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=\"3_Previse_se_fokusirate_na_izolirane_vjezbe_ili_samo_na_odabrane_skupine_misica\"><\/span>3. Previ\u0161e se fokusirate na izolirane vje\u017ebe ili samo na odabrane skupine mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova se to\u010dka uglavnom odnosi na mu\u0161karce. Na po\u010detku svog fitness putovanja mnogi mu\u0161karci sanjaju o savr\u0161enim velikim bicepsima poput superjunaka iz DC Comicsa. Stoga svoj trening usredoto\u010duju na izolirane vje\u017ebe i poku\u0161avaju napumpati svoje bicepse na milijun razli\u010ditih na\u010dina. Izolirane vje\u017ebe izvrstan su na\u010din vje\u017ebanja jedne mi\u0161i\u0107ne skupine. Me\u0111utim, potpunim isklju\u010divanjem slo\u017eenih vje\u017ebi <strong>gubite iz vida pravu tehniku u osnovnim vje\u017ebama snage, kao \u0161to gubite i na razvoju cjelokupnih mi\u0161i\u0107a i snage.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slo\u017eene vje\u017ebe poput mrtvog dizanja, \u010du\u010dnjeva, bench pressa ili zgibova omogu\u0107uju vam da trenirate nekoliko mi\u0161i\u0107nih skupina odjednom. Zahvaljuju\u0107i tome <strong>razvijate funkcionalnu snagu koju \u010dak mo\u017eete puno lak\u0161e iskoristiti u svakodnevnom \u017eivotu<\/strong>. Osim toga, <strong>pobolj\u0161at \u0107ete svoj op\u0107i napredak.<\/strong> Problem se javlja i ako se po\u010dnete previ\u0161e fokusirati na odabranu mi\u0161i\u0107nu skupinu. To vrijedi i za \u017eene koje obi\u010dno te\u017ee savr\u0161enoj zadnjici i stoga provode sate na <a href=\"https:\/\/gymbeam.hr\/blog\/8-najboljih-vjezbi-s-girjom-za-straznjicu-i-noge\" target=\"_blank\" aria-label=\"treningu snage za noge. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">treningu snage za noge.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg\" alt=\"Previ\u0161e se fokusirate na izolirane vje\u017ebe ili samo na odabrane skupine mi\u0161i\u0107a\" class=\"wp-image-296833\" width=\"843\" height=\"480\" title=\"Previ\u0161e se fokusirate na izolirane vje\u017ebe ili samo na odabrane skupine mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-400x228.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1536x875.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-2048x1167.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>U tome ne bi bilo ni\u0161ta lo\u0161e <strong>da nisu zanemarili ostale mi\u0161i\u0107ne skupine.<\/strong> Kao rezultat toga, dok gradite \u017eeljenu mi\u0161i\u0107nu skupinu, ostale ostaju gotovo netaknute. Ako nastavite s vje\u017ebanjem na ovaj na\u010din, <strong>riskirate ne samo asimetri\u010dnu figuru nego i neugodnu ozljedu nastalu uslijed pretreniranosti odre\u0111ene mi\u0161i\u0107ne skupine.<\/strong> [7\u20138]<\/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=\"4_Vjezbate_maksimalno_i_zaboravite_na_rasterecenje\"><\/span>4. Vje\u017ebate maksimalno i zaboravite na rastere\u0107enje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U redu je ulo\u017eiti maksimum truda u svoj trening, ali to dugoro\u010dno ne bi funkcioniralo. Da biste se stalno usavr\u0161avali i i\u0161li naprijed, <strong>trebali biste posti\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">progresivno optere\u0107enje<\/a> u svom treningu<\/strong>. To \u0107e vam pomo\u0107i da svakim treningom dobijete sna\u017ean impuls koji \u0107e dugoro\u010dno pokazati bolje rezultate. Prakti\u010dno, to zna\u010di <strong>izgradnju ne samo mi\u0161i\u0107a, ve\u0107 i snage.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, za jo\u0161 u\u010dinkovitiji trening, ne biste trebali zaboraviti opu\u0161tanje. Ova faza se naziva rastere\u0107enje i karakterizira je <strong>smanjenje intenziteta va\u0161eg treninga na oko 50 %.<\/strong> Trebali biste ga uklju\u010diti svaki \u010detvrti do peti tjedan treninga. Uvo\u0111enjem rastere\u0107enja <strong>u svoju rutinu treninga, prilagodba u obliku snage i rasta mi\u0161i\u0107a imat \u0107e se priliku manifestirati.<\/strong> U praksi to zna\u010di da mo\u017eete samo smanjiti optere\u0107enje na \u0161ipki ili broj serija ili imati du\u017ee pauze izme\u0111u serija. [9\u201310]<\/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=\"5_Zapeli_ste_u_istoj_rutini_treninga\"><\/span>5. Zapeli ste u istoj rutini treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Radite li isto na svakom treningu, vjerojatno to radite jako dobro. Taj se fenomen naziva principom prilagodbe. Ponavljanjem istih vje\u017ebi s istim optere\u0107enjem iznova vodi do toga da se naviknete na njih. To dovodi do stagnacije i time se ometa va\u0161 napredak. Ova metoda mo\u017ee biti idealna za one koji \u017eele ostati u formi, ali <strong>ne funkcionira kada \u017eelite izgraditi mi\u0161i\u0107e i pove\u0107ati snagu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tijekom svakog treninga izvodite iste vje\u017ebe s istom te\u017einom, vjerojatno \u0107ete do\u0107i do vrha zami\u0161ljene piramide, nakon \u010dega vi\u0161e ne\u0107ete mo\u0107i napredovati. Jedan od u\u010dinkovitih na\u010dina za prevladavanje ove stagnacije je <strong>po\u0161tovanje principa progresivnog preoptere\u0107enja u svojem treningu<\/strong>. To zna\u010di da <strong>postupno pove\u0107avate te\u017einu na \u0161ipki, dodajete ponavljanja ili imate kra\u0107e pauze.<\/strong> Vi\u0161e o ovoj temi obradili smo u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mo\u017eemo li zbunjivanjem mi\u0161i\u0107a br\u017ee dobiti mi\u0161i\u0107nu masu ili smr\u0161avjeti?<\/a> <\/strong>[11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg\" alt=\"Preska\u010dete fazu zagrijavanja\" class=\"wp-image-296847\" title=\"Preska\u010dete fazu zagrijavanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Preskacete_fazu_zagrijavanja\"><\/span>6. Preska\u010dete fazu zagrijavanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veseliti se treningu je super. Me\u0111utim, ako vas to toliko obuzme da odmah nakon presvla\u010denja u teretani otr\u010dite do stalka za bu\u010dice, to nije najbolja ideja. Propustili ste bitnu fazu zagrijavanja koja <strong>mo\u017ee sprije\u010diti ozljede, pa \u010dak i pove\u0107ati u\u010dinkovitost va\u0161eg treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija objavljena u \u010dasopisu Journal of Strength and Conditioning Research tako\u0111er je naglasila va\u017enost faze zagrijavanja. Promatrani su hrva\u010di koji su u \u010detiri tjedna stati\u010dno istezanje zamijenili dinami\u010dkim zagrijavanjem. Kao rezultat toga, imali su <strong>ve\u0107u snagu, mi\u0161i\u0107nu izdr\u017eljivost i anaerobni kapacitet.<\/strong> Tako\u0111er su bili agilniji u odnosu na skupinu koja je nastavila sa stati\u010dkim istezanjem. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite iskoristiti svaki trening, <strong>trebali biste 10-ak minuta prije utro\u0161iti na aktivnost koja podi\u017ee tjelesnu temperaturu (zagrijavanje), mobilizira zglobove i priprema tijelo za nadolaze\u0107u vje\u017ebu.<\/strong> Postoji mnogo mogu\u0107nosti. Mo\u017eete probati, primjerice, preskakanje u\u017eeta. Jumping jackove, lagano tr\u010danje ili veslanje umjerenim tempom tako\u0111er mogu biti dobar izbor. [12\u201313]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izostavljanjem faze zagrijavanja postoji ve\u0107i rizik od ozljeda mi\u0161i\u0107a, o \u010demu smo govorili u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to u\u010diniti s istegnu\u0107em ili kidanjem mi\u0161i\u0107a i kako ih razlikovati.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"7_Podcjenjujete_vaznost_prehrane_i_hidratacije\"><\/span>7. Podcjenjujete va\u017enost prehrane i hidratacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I budimo potpuno iskreni sada. Koji cilj \u017eelite posti\u0107i vje\u017ebanjem? \u017delite li dobiti mi\u0161i\u0107e? \u017delite li promijeniti svoju figuru? <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\" target=\"_blank\" aria-label=\"Smr\u0161avjeti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Smr\u0161avjeti?<\/a> Osje\u0107ati se zdravije i <a href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\" target=\"_blank\" aria-label=\"pobolj\u0161ati svoj \u017eivot? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pobolj\u0161ati svoj \u017eivot?<\/a> Bez obzira na odgovor, trebali biste znati da <strong>na put do va\u0161ih ciljeva mogu zna\u010dajno utjecati prehrana i unos vode<\/strong>. Po\u010detnici obi\u010dno jedu neposredno prije fizi\u010dke aktivnosti. Ovaj korak nije mudar jer <strong>je probava proces koji tro\u0161i energiju.<\/strong> Tijekom tog procesa veliki dio krvi <strong>se prenosi u probavni sustav, gdje se hranjive tvari apsorbiraju u krvotok<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako svojoj probavi ne date dovoljno vremena i prerano zapo\u010dnete s intenzivnim treningom, krv \u0107e biti prisiljena prije\u0107i iz aktivnog probavnog sustava u mi\u0161i\u0107e koji rade. Zbog toga \u0107ete se tijekom treninga osje\u0107ati lo\u0161e i prejedeno. To tako\u0111er utje\u010de na va\u0161u izvedbu jer ne mo\u017eete ulo\u017eiti maksimalni napor u vje\u017ebu. Zato <strong>poku\u0161ajte pojesti posljednji obrok barem 2 &#8211; 3 sata prije treninga.<\/strong> Ako vam nedostaje energije, <strong>oko pola sata<\/strong> <strong>prije treninga konzumirajte lako probavljive ugljikohidrate<\/strong>, naprimjer bananu. No, svatko od nas je druga\u010diji te nekome mo\u017ee odgovarati da pojede sat vremena prije treninga. Stoga je potrebno slu\u0161ati svoje tijelo i odgovoriti na njegove potrebe. [14]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta o ovoj temi mo\u017eete prona\u0107i u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-prije-i-poslije-treninga-za-postizanje-maksimalnih-rezultata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to jesti prije i poslije treninga kako biste postigli maksimalne rezultate.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada je u pitanju specifi\u010dna prehrana, mnogi po\u010detnici skloni su podcijeniti svoj kalorijski unos. On je <strong>odgovoran za to ho\u0107ete li izgubiti kile ili se udebljati<\/strong>. Ako jedete premalo, tijekom vje\u017ebanja <strong>mo\u017eete se osje\u0107ati umorno i slabo.<\/strong> Ako je va\u0161 unos kalorija previsok, najvjerojatnije \u0107ete se udebljati. Klju\u010d uspjeha je <strong>uravnote\u017eena prehrana s koli\u010dinom kalorija koja najbolje odgovara va\u0161im ciljevima.<\/strong> Na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\" target=\"_blank\" aria-label=\"online kalkulator (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkulator<\/a> pomo\u0107i \u0107e vam da preciznije izra\u010dunate kalorije. [15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kod zdrave prehrane trebate slijediti nekoliko na\u010dela:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>smanjite konzumaciju ultra prera\u0111ene hrane na minimum<\/li><li>jedite puno vo\u0107a i povr\u0107a<\/li><li>poku\u0161ajte uzimati 1,4 &#8211; 2,4 g proteina po kilogramu tjelesne te\u017eine [23]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta svakako pogledajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to jesti i kako vje\u017ebati da biste kona\u010dno dobili mi\u0161i\u0107e?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er ne biste trebali podcijeniti ni unos vode. <strong>Nepravilna hidratacija mo\u017ee utjecati na va\u0161e tjelesne performanse.<\/strong> To se posebno odnosi na du\u017ee, intenzivne treninge ili treninge izdr\u017eljivosti. Utjecaj hidratacije na tjelesnu aktivnost ispitan je i u jednoj od studija koja je zaklju\u010dila da <strong>nedovoljan unos vode smanjuje u\u010dinak u aktivnostima koje traju dulje od 30 minuta<\/strong>. [16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Op\u0107e preporuke o unosu teku\u0107ine ka\u017eu da trebate piti:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>2,7 litara teku\u0107ine<\/strong> kao \u017eena (cca. 11 \u0161alica dnevno)<\/li><li><strong>3,7 litara teku\u0107ine<\/strong> kao mu\u0161karac (cca. 15 \u0161alica dnevno)<\/li><li><strong>30 &#8211; 45 ml vode po kilogramu<\/strong> tjelesne te\u017eine [17]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako se puno znojite ili vje\u017ebate u vru\u0107em okru\u017eenju, morate popiti jo\u0161 vi\u0161e vode. Unos vode tako\u0111er utje\u010de na na\u0161e cjelokupno zdravlje. Ovaj problem je detaljnije obja\u0161njen u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Smatrate_da_je_regeneracija_beskorisna\"><\/span>8. Smatrate da je regeneracija beskorisna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naravno, stalo vam je do tjelovje\u017ebe. Ipak, ne smijete zanemariti vrijeme potrebno za regeneraciju. To je <strong>prirodan proces ponovnog uspostavljanja tjelesne i mentalne snage<\/strong> poreme\u0107ene prija\u0161njim optere\u0107enjem, kao \u0161to je trening. Tijekom tog procesa <strong>o\u0161te\u0107uju se mi\u0161i\u0107na vlakna na kojima se stvaraju male pukotine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako svom tijelu ne date dovoljno regeneracije,<strong> pove\u0107avate mogu\u0107nost ozljede mekih tkiva i cjelokupnog mi\u0161i\u0107no-ko\u0161tanog sustava.<\/strong> Da ne spominjem da mo\u017eete do\u0107i do pretreniranosti. Popratni fenomeni ove faze su, naprimjer, umor, pove\u0107ana bol u mi\u0161i\u0107ima, nedostatak energije ili \u010dak nedostatak volje za trening. [18\u201319]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneraciju nakon treninga mo\u017eete podr\u017eati na razli\u010dite na\u010dine, naprimjer:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>spavanjem,<\/strong> uz \u010dinjenicu da onima koji intenzivno vje\u017ebaju treba vi\u0161e odmora od prosje\u010dne, manje aktivne osobe. Ne postoji posebna formula za koli\u010dinu sna jer je njegova potreba individualna za svakoga od nas. Me\u0111utim, op\u0107e preporuke za odrasle uklju\u010duju 7 &#8211; 9 sati. Ako vas zanimaju konkretni savjeti za <a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" aria-label=\"bolji san (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolji san<\/a>, svakako pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\" target=\"_blank\" aria-label=\"Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san<\/strong>.<\/a> [20]<\/li><li><strong>masa\u017eom, <\/strong>\u0161to preferiraju i mnogi profesionalni sporta\u0161i. Nekoliko je studija pokazalo da masa\u017ea mo\u017ee ubrzati oporavak nakon vje\u017ebanja. Da biste saznali vi\u0161e o ovoj temi, pro\u010ditajte<strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\" class=\"ek-link\">Kako podr\u017eati regeneraciju pomo\u0107u pi\u0161tolja za masa\u017eu i drugih alata. <\/a><\/strong>[21]<\/li><li><strong>kompresijskom odje\u0107om<\/strong>, koja je danas prili\u010dno uobi\u010dajena. Ve\u0107 postoje studije prema kojima <a href=\"https:\/\/gymbeam.hr\/sportska-odjeca-muskarci\" target=\"_blank\" aria-label=\"kompresijska odje\u0107a (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"ek-link\">kompresijska odje\u0107a<\/a> skra\u0107uje proces obnavljanja tjelesne snage nakon treninga. [22]<\/li><li><strong>izbjegavanjem alkohola,<\/strong> koji \u0161teti u nekoliko zdravstvenih aspekata. Regeneracija u tome nije iznimka, \u0161to je potvrdila i jedna od studija. Zaklju\u010deno je da je konzumacija alkohola nakon treninga naru\u0161ila sposobnost mi\u0161i\u0107a da nadoknade glikogen. Osim toga, alkohol naru\u0161ava proteosintezu, tj. u\u010dinkovitost rasta mi\u0161i\u0107a. [24]<\/li><li><strong>uravnote\u017eenom prehranom,<\/strong> jer ono \u0161to \u0107ete konzumirati ovisi ne samo o tome je li prije, ve\u0107 i nakon treninga. Regeneracija ovisi o dovoljnom unosu svih mikro i makronutrijenata, ali i energije. Mo\u017eete ga podr\u017eati <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\"proteinima  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinima <\/a>i ugljikohidratima koji se lako apsorbiraju. U tom \u0107e slu\u010daju, naprimjer, pomo\u0107i protein, komad vo\u0107a ili slo\u017eena mje\u0161avina hranjivih tvari <a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\"FueGain. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain.<\/a> [25]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png\" alt=\"Regeneracija pi\u0161toljem za masa\u017eu\" class=\"wp-image-296863\" width=\"843\" height=\"578\" title=\"Regeneracija pi\u0161toljem za masa\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-400x274.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1536x1054.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31.png 1880w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vas_rezim_vjezbanja_je_nedosljedan\"><\/span>9. Va\u0161 re\u017eim vje\u017ebanja je nedosljedan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imate mnogo povremenih hobija, ali vje\u017ebanje nije jedan od njih. Mnogi ljudi dolaze u teretanu dva puta tjedno i onda se ne pojavljuju narednih sedam dana. Nakon toga \u0107e se vratiti, ali sada samo jednom. Taj postupak ponavljaju u raznim kombinacijama i vje\u017ebaju kad god \u017eele. Nemaju sustav i zaboravljaju da <strong>ovakav na\u010din vje\u017ebanja, uostalom, ne vodi nikamo<\/strong>. Na ovaj na\u010din je izazov posti\u0107i svoje ciljeve, a osim toga<strong> pove\u0107avate rizik od ozljeda uzrokovanih optere\u0107enjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto da s vremena na vrijeme idete u teretanu, <strong>odaberite dane u koje \u0107ete sigurno i\u0107i tamo<\/strong>. Shvatite ih kao obvezu prema sebi. U mnogim slu\u010dajevima pokazalo se idealnim<strong> vje\u017ebati tri puta tjedno.<\/strong> Zatim mo\u017eete dodati i svoj omiljeni sport. Ako vas zanima kako sastaviti kvalitetan plan treninga, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako osmisliti kvalitetan plan vje\u017ebanja \u2013 savjeti, treninzi, naj\u010de\u0161\u0107e gre\u0161ke<\/a><\/strong>. [26]<\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad se \u010dini da je trening jednostavna stvar. Samo pogledate nekoliko videozapisa na YouTubeu i ponovite ne\u010diju tehniku za koga mislite da je izvodi ispravno. No, pozabavimo li se ovim pitanjem detaljnije, otkrit \u0107emo da je <strong>u\u010dinkovit trening ipak slo\u017eeniji od toga.<\/strong> Ako ste po\u010detnik, tijekom vje\u017ebanja mo\u017eete napraviti mnogo pogre\u0161aka koje samo<strong> nepotrebno ometaju va\u0161 napredak.<\/strong> Me\u0111utim, ako se dr\u017eite to\u010daka koje smo spomenuli u dana\u0161njem \u010dlanku, dobit \u0107ete <strong>izvrstan temelj za pribli\u017eavanje svojim fitness ciljevima. <\/strong>\u017delimo vam puno sre\u0107e.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\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>Vje\u017ebate ve\u0107 nekoliko mjeseci, ali jo\u0161 uvijek ne vidite gotovo nikakve rezultate? Pogledajte koje su to naj\u010de\u0161\u0107e pogre\u0161ke u treningu koje mo\u017eda spre\u010davaju va\u0161 napredak.<\/p>\n","protected":false},"author":120,"featured_media":296886,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304313","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"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>Naj\u010de\u0161\u0107e pogre\u0161ke koje rade po\u010detnici - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trenirate ve\u0107 nekoliko mjeseci, ali jo\u0161 uvijek ne vidite nikakve rezultate? 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