{"id":304325,"date":"2022-03-26T14:32:29","date_gmt":"2022-03-26T13:32:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304325"},"modified":"2022-03-26T14:32:29","modified_gmt":"2022-03-26T13:32:29","slug":"najcesce-pogreske-nakon-treninga-koje-usporavaju-vas-napredak","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najcesce-pogreske-nakon-treninga-koje-usporavaju-vas-napredak\/","title":{"rendered":"Naj\u010de\u0161\u0107e pogre\u0161ke nakon treninga koje usporavaju va\u0161 napredak"},"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-nakon-treninga-koje-usporavaju-vas-napredak\/#10_stvari_koje_mozda_i_vi_radite_a_usporavaju_postizanje_rezultata\" title=\"10 stvari koje mo\u017eda i vi radite, a usporavaju postizanje rezultata\">10 stvari koje mo\u017eda i vi radite, a usporavaju postizanje rezultata<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#1_Nakon_sto_zavrsite_zadnji_set_odmah_idete_pod_tus\" title=\"1. Nakon \u0161to zavr\u0161ite zadnji set, odmah idete pod tu\u0161\">1. Nakon \u0161to zavr\u0161ite zadnji set, odmah idete pod tu\u0161<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#2_Izbjegavate_staticko_istezanje\" title=\"2. Izbjegavate stati\u010dko istezanje\">2. Izbjegavate stati\u010dko istezanje<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#3_Ne_unosite_dovoljno_tekucine\" title=\"3. Ne unosite dovoljno teku\u0107ine\">3. Ne unosite dovoljno teku\u0107ine<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#4_Gladujete_nakon_treninga_i_ne_nadoknadujete_proteine\" title=\"4. Gladujete nakon treninga i ne nadokna\u0111ujete proteine\">4. Gladujete nakon treninga i ne nadokna\u0111ujete proteine<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#5_Ne_pazite_sto_jedete\" title=\"5. Ne pazite \u0161to jedete\">5. Ne pazite \u0161to jedete<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#6_Unosite_previse_masnoca\" title=\"6. Unosite previ\u0161e masno\u0107a\">6. Unosite previ\u0161e masno\u0107a<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#7_Pretjerujete_s_alkoholom\" title=\"7. Pretjerujete s alkoholom\">7. Pretjerujete s alkoholom<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#8_Izbjegavate_prirodno_kretanje\" title=\"8. Izbjegavate prirodno kretanje\">8. Izbjegavate prirodno kretanje<\/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-nakon-treninga-koje-usporavaju-vas-napredak\/#9_Uzimate_nedovoljno_odmora_izmedu_pojedinih_treninga\" title=\"9. Uzimate nedovoljno odmora izme\u0111u pojedinih treninga\">9. Uzimate nedovoljno odmora izme\u0111u pojedinih treninga<\/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\/najcesce-pogreske-nakon-treninga-koje-usporavaju-vas-napredak\/#10_Vjezbate_samo_onda_kad_vam_se_prohtije\" title=\"10. Vje\u017ebate samo onda kad vam se prohtije\">10. Vje\u017ebate samo onda kad vam se prohtije<\/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\/najcesce-pogreske-nakon-treninga-koje-usporavaju-vas-napredak\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vjerojatno vrlo dobro znate da lo\u0161e izvo\u0111enje vje\u017ebi mo\u017ee usporiti va\u0161 osobni napredak. Me\u0111utim, mogla bi vas iznenaditi \u010dinjenica da postoje i mnoge pogre\u0161ke koje radite nakon treninga, a koje tako\u0111er onemogu\u0107uju postizanje va\u0161eg \u017eeljenog cilja. Naravno, pod ovim pogre\u0161kama ne mislimo na to ako ste zaboravili izvaditi znojnu odje\u0107u iz torbe, o\u010distiti utege u teretani ili oprati shaker za proteine. Ove nepromi\u0161ljene sitnice ne\u0107e vas udaljiti od va\u0161eg cilja osim ako ne padnete u komu nakon \u0161to otvorite torbu sa svojom znojnom odje\u0107om ili shaker na koji ste zaboravili. U ovom \u0107emo vas \u010dlanku upozoriti na va\u017enije <strong>pogre\u0161ke u prehrani, treningu, regeneraciji i odmoru izme\u0111u treninga<\/strong>. Pogledajmo neke od naj\u010de\u0161\u0107ih.<\/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_stvari_koje_mozda_i_vi_radite_a_usporavaju_postizanje_rezultata\"><\/span>10 stvari koje mo\u017eda i vi radite, a usporavaju postizanje rezultata<span class=\"ez-toc-section-end\"><\/span><\/h2>\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_Nakon_sto_zavrsite_zadnji_set_odmah_idete_pod_tus\"><\/span>1. Nakon \u0161to zavr\u0161ite zadnji set, odmah idete pod tu\u0161<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pitate li se za\u0161to biste nakon vje\u017ebi donjeg dijela tijela trebali stati na traku za tr\u010danje ako jedino \u0161to \u017eelite je oblikovati svoje mi\u0161i\u0107e? U ovom je slu\u010daju vrlo va\u017ena <strong>tzv. faza hla\u0111enja<\/strong>. Ovo je dio treninga koji \u0107e vam pomo\u0107i u <strong>smirivanju tijela, disanja i smanjenju brzine otkucaja srca<\/strong>. Sigurno se ne \u017eelite odmah nakon treninga istu\u0161irati i svejedno iza\u0107i iz tu\u0161a znojni, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, postoje i druge prednosti hla\u0111enja nakon treninga. Njegov glavni cilj je <strong>ubrzati razgradnju nusprodukata energetskog metabolizma <\/strong>poput laktata ili vodikovih iona. Upravo oni mogu uzrokovati osje\u0107aj \u201egorenja\u201d u mi\u0161i\u0107ima i nelagodu nekoliko dana nakon treninga. Zahvaljuju\u0107i hla\u0111enju mo\u017eemo <strong>ubrzati regeneraciju<\/strong>, \u0161to bi trebalo biti va\u017eno svim sporta\u0161ima koji su redovito aktivni. Ako pak tek po\u010dinjete vje\u017ebati i odmah koristite uteg najve\u0107e mase koje mo\u017eete podnijeti, faza hla\u0111enja i tu\u0161iranje vjerojatno ne\u0107e pomo\u0107i protiv bolova u mi\u0161i\u0107ima. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niste sigurni kako bi trebala izgledati faza hla\u0111enja nakon treninga? Ne postoji univerzalni vodi\u010d. Op\u0107enito biste trebali odabrati aktivnost koja <strong>uklju\u010duje cijelo tijelo<\/strong>. Mo\u017ee vam pomo\u0107i 10-minutno tr\u010danje blagim tempom, plivanje, hodanje, veslanje na spravi ili pak vo\u017enja biciklom. Tijekom ovih aktivnosti, krv \u0107e lak\u0161e i br\u017ee cirkulirati cijelim tijelom, <strong>\u0161to doprinosi \u201emetaboli\u010dkom \u010di\u0161\u0107enju\u201d.<\/strong> <span style=\"color: #ff6600\">[25]<\/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 zanima vi\u0161e informacija o va\u017enosti hla\u0111enja i drugih dijelova treninga, ne propustite na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\">Zagrijavanje, istezanje i hla\u0111enje \u2013 jesu li zaista va\u017eni?<\/span><\/strong><\/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\/09\/iStock-1298379097-1124x749.jpg\" alt=\"Za\u0161to je va\u017eno ohladiti se nakon treninga?\" class=\"wp-image-294914\" width=\"843\" height=\"562\" title=\"Za\u0161to je va\u017eno ohladiti se nakon treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-2048x1365.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_Izbjegavate_staticko_istezanje\"><\/span>2. Izbjegavate stati\u010dko istezanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje mnogi rizici od ozljeda i bolova ako se ne <strong>istegnete<\/strong> <strong>nakon treninga<\/strong>. Ljudi s dobrom fleksibilno\u0161\u0107u i pokretljivo\u0161\u0107u ovdje imaju prednost zato \u0161to se oni ve\u0107 iste\u017eu tijekom svake individualne vje\u017ebe. Primjerice, oni imaju ve\u0107i maksimalni opseg pokreta (engl. ROM = Range of Motion), \u0161to ih tjera da se iste\u017eu na neki na\u010din ve\u0107 tijekom same vje\u017ebe. Ako niste jedan od ovih sporta\u0161a, svakako biste trebali <strong>uklju\u010diti stati\u010dko istezanje u svoj trening<\/strong>. Osim maksimalnog opsega pokreta tijekom vje\u017ebi, pravilno istegnuti mi\u0161i\u0107i mogu vam pomo\u0107i <strong>pobolj\u0161ati sportske performanse, smanjiti rizik od ozljeda<\/strong> i tako\u0111er olak\u0161ati normalne dnevne aktivnosti. <span style=\"color: #ff6600\">[3-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stati\u010dko istezanje najbolje je <strong>uklju\u010diti na kraju treninga<\/strong> nakon same faze hla\u0111enja. Prilikom izvo\u0111enja pojedina\u010dnih vje\u017ebi istezanja, trebate poku\u0161ati <strong>zauzeti odre\u0111eni polo\u017eaj i tako izdr\u017eati pribli\u017eno 20 \u2013 45 sekundi. <\/strong>Va\u0161i mi\u0161i\u0107i ne bi trebali biti bolni, ali u redu je osje\u0107ati napetost u njima. Prilikom istezanja poku\u0161ajte posti\u0107i simetriju iste\u017eu\u0107i obje strane tijela jednako. <span style=\"color: #ff6600\">[7-8]<\/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=\"28324,5075,6939,28936,28683,48031,54937,51652,30271,5598,5012,9061,30248,48406,29080,3734,33457,5951\" ><\/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=\"3_Ne_unosite_dovoljno_tekucine\"><\/span>3. Ne unosite dovoljno teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107ete se iznenaditi kad vam ka\u017eemo koliko je va\u017ena jedna obi\u010dna stvar poput <strong>vode<\/strong>. Zapravo, ako ne unosite dovoljno teku\u0107ine u svoj organizam, mo\u017eete iskusiti neugodne simptome dehidracije <strong>poput glavobolje, slabijih performansi, umora, slabe termoregulacije ili sporije regeneracije.<\/strong> Da bi va\u0161e tijelo bilo dovoljno hidratizirano, morate popiti otprilike <strong>30 \u2013 45 ml teku\u0107ine na 1 kg tjelesne mase<\/strong> svaki dan. Ako je vani vru\u0107e ili naporno vje\u017ebate i znojite se, mo\u017eda \u0107e biti potrebno i pove\u0107ati unos. Po boji urina mo\u017eete sami zaklju\u010diti ima li va\u0161 organizam dovoljno teku\u0107ine. Boja urina trebala bi biti blago \u017euta. \u0160to je boja tamnija, to ste vi\u0161e dehidrirani. <span style=\"color: #ff6600\">[9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da ne biste zaboravili popiti dovoljno teku\u0107ine svaki dan, mo\u017eete sa sobom nositi <a href=\"https:\/\/gymbeam.hr\/boca-hydrator-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">veliku bocu<\/span> <\/a>s vodom na svaki trening. Ako se jako znojite, svakako je dobro nadoknaditi elektrolite koje gubite znojenjem. Na vama je ho\u0107ete li se odlu\u010diti za<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" class=\"ek-link\">tablete<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/napitci\" class=\"ek-link\">pi\u0107e<\/a><\/span>. Ako ne volite piti samo vodu, poku\u0161ajte pobolj\u0161ati okus <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" class=\"ek-link\">niskokalori\u010dnim pi\u0107ima s okusom<\/a><\/span>, biljem, vo\u0107em, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA aminokiselinama<\/a><\/span> ili isprobajte razli\u010dite osvje\u017eavaju\u0107e <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/cajevi\" class=\"ek-link\">\u010dajeve<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati ne\u0161to vi\u0161e o pravilnom unosu teku\u0107ine? Slobodno pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/Hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\" class=\"ek-link\">Hidratacija prije, tijekom i nakon treninga te kako izbje\u0107i dehidraciju.<\/a><\/span><\/strong><\/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\/09\/IMG_8996-1-1124x749.jpg\" alt=\"Za\u0161to je va\u017ean unos teku\u0107ine i koliko biste vode trebali piti?\" class=\"wp-image-294928\" width=\"843\" height=\"562\" title=\"Za\u0161to je va\u017ean unos teku\u0107ine i koliko biste vode trebali piti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-2048x1366.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=\"4_Gladujete_nakon_treninga_i_ne_nadoknadujete_proteine\"><\/span>4. Gladujete nakon treninga i ne nadokna\u0111ujete proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna od najva\u017enijih stvari koje va\u0161e tijelo treba nakon dobro odra\u0111enog treninga je kvalitetan obrok. Va\u0161e tijelo treba ugljikohidrate za <strong>obnavljanje zaliha glikogena<\/strong> i proteine za <strong>ubrzavanje regeneracije mi\u0161i\u0107nih vlakana<\/strong>, \u0161to \u0107e pomo\u0107i mi\u0161i\u0107ima da oja\u010daju. No, nadoknada energije nakon treninga potrebna je i ako poku\u0161avate smr\u0161avjeti. \u010cak i tijekom dijete po\u017eeljno je <strong>zadr\u017eati \u0161to vi\u0161e mi\u0161i\u0107ne mase<\/strong> jer nam to poma\u017ee u sagorijevanju vi\u0161e kalorija. Ako niste dovoljno nahranili svoje tijelo, sasvim je mogu\u0107e da bi ono moglo po\u010deti razgra\u0111ivati vlastitu mi\u0161i\u0107nu masu kako bi osiguralo dovoljno proteina za druge potrebe, a to sigurno ne \u017eelite. <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>Ovo mo\u017eete sprije\u010diti optimalnim unosom energije koji \u0107e vam pomo\u0107i utvrditi <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\">na\u0161 kalkulator<\/a><\/span><\/strong>. Odgovaraju\u0107i unos proteina koji se nalaze u <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/jerky-original-indiana-jerky.html\" class=\"ek-link\">mesu<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/ribe\" class=\"ek-link\">ribi<\/a><\/span>, plodovima mora, biljnim zamjenama za meso (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" class=\"ek-link\">sejtan<\/a><\/span>), <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/mahunarke\" class=\"ek-link\">mahunarkama<\/a><\/span> i sli\u010dno tako\u0111er je presudan. Trebate unositi pribli\u017eno <strong>1,4 \u2013 2 g proteina na 1 kg tjelesne mase<\/strong>. Ne\u0161to ni\u017ei unos proteina prikladniji je za manje aktivne pojedince, dok je ve\u0107i unos proteina potreban vrlo aktivnim sporta\u0161ima koji trebaju proteine za ja\u010danje i rast mi\u0161i\u0107nog tkiva. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro\u010ditajte ne\u0161to vi\u0161e o izvorima proteina u na\u0161em \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" class=\"ek-link\">20 namirnica s kojim<\/a>a lako mo\u017eete dodati proteine svojoj prehrani<\/span><\/strong>. Ako ste vegetarijanac ili vegan, onda bi vas mogli zanimati izvori proteina koji su ne\u0161to vi\u0161e opisani u \u010dlanku<strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\" class=\"ek-link\">Koji su najbolji izvori biljnih proteina i za\u0161to ih uklju\u010diti u svoju prehranu?<\/a><\/span><\/strong><\/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\/09\/IMG-20210614-WA0076-1124x752.jpg\" alt=\"Unos proteina nakon treninga poma\u017ee u regeneraciji\" class=\"wp-image-294942\" width=\"843\" height=\"564\" title=\"Unos proteina nakon treninga poma\u017ee u regeneraciji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076.jpg 1600w\" 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_Ne_pazite_sto_jedete\"><\/span>5. Ne pazite \u0161to jedete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mislite li da smijete pojesti \u0161to god \u017eelite nakon \u0161to ste <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" class=\"ek-link\">sagorjeli veliku koli\u010dinu energije<\/a><\/span> tijekom treninga? Onda \u0107ete se sigurno razo\u010darati nakon \u0161to vam ka\u017eemo da rezultati pojedinih istra\u017eivanja pokazuju da <strong>ljudi op\u0107enito podcjenjuju koliko energije unose i precjenjuju koliko energije gube<\/strong>. Ako imate jasno definiran fitness cilj, morate se dr\u017eati i pravilne prehrane. Tijekom jednog dobrog treninga u teretani, prosje\u010dna \u017eena od 65 kg sagorijeva pribli\u017eno 500 kcal. No, ako nakon toga pojede primjerice krafnu iz pekare ili popije neki gazirani sok, svome ukupnom zbroju kalorija dodaje 800 kcal. \u0160to to zna\u010di? Umjesto deficita od 500 kcal kroz trening, ovaj me\u0111uobrok uzrokovao je <strong>vi\u0161ak od 300 kcal.<\/strong> <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto je i ako poku\u0161avate dobiti mi\u0161i\u0107nu masu. <strong>Doista si ne mo\u017eete priu\u0161titi da pojedete \u0161to god po\u017eelite jer ste uspje\u0161no odradili jedan trening<\/strong>. Osim ako ne \u017eelite imati vi\u0161ak masno\u0107a, najbolje je unositi pribli\u017eno <strong>10 % vi\u0161e energije od trenutnog unosa kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste odredili koji je va\u0161 optimalni unos energije i hranjivih tvari, pogledajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\" class=\"ek-link\">Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a?<\/a><\/span><\/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_Unosite_previse_masnoca\"><\/span>6. Unosite previ\u0161e masno\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedva se \u010dekate zasladiti svojim omiljenim <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\">maslacem od kikirikija<\/a><\/span> nakon treninga? Ili jedva \u010dekate otr\u010dati u restoran brze hrane na jedan dobar hamburger s pomfritom i tartar umakom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, niti jedna od gore navedenih opcija nije po\u017eeljna nakon treninga. <strong>Masti<\/strong> sadr\u017eane u ovim namirnicama u ve\u0107im koli\u010dinama imaju svoje specifi\u010dnosti. Od svih makronutrijenata, masti u ovim namirnicama <strong>najdu\u017ee se probavljaju i usporavaju apsorpciju ostalih hranjivih tvari<\/strong>. To \u0107e vas du\u017ee dr\u017eati sitima, no ne\u0107e ispuniti potrebe va\u0161eg tijela za odgovaraju\u0107om regeneracijom nakon treninga. <strong>Dobro apsorbirana energija<\/strong> klju\u010dna je upravo u razdoblju nakon treninga. Stoga nakon treninga poku\u0161ajte nadopuniti kvalitetne proteine koje mo\u017eete prona\u0107i, na primjer, u <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" class=\"ek-link\">sirutki<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" class=\"ek-link\">povr\u0107u<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" class=\"ek-link\">proteinskim plo\u010dicama<\/a><\/span>. Tako\u0111er, ne zaboravite na <strong>brze ugljikohidrate<\/strong> \u010diji je veliki izvor, primjerice, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\">vo\u0107e<\/a><\/span>. Ako \u017eelite dodatno pojednostaviti unos energije nakon treninga, ova <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" class=\"ek-link\">cjelovita me\u0161avina<\/a><\/span> koja sadr\u017ei sve \u0161to je tijelu potrebno nakon aktivnosti upravo je za vas.<\/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 ste jedan od onih rekreativaca koji dva puta tjedno odlaze na polusatno tr\u010danje, ne morate tako temeljito brinuti o prehrani tijekom treninga. Umjesto toga, <strong>jednostavno se dr\u017eite na\u010dela zdrave prehrane i u\u017eivajte u radosti kretanja.<\/strong><\/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\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg\" alt=\"Za\u0161to nije dobro pretjerivati s unosom masti nakon treninga?\" class=\"wp-image-294956\" width=\"843\" height=\"562\" title=\"Za\u0161to nije dobro pretjerivati s unosom masti nakon treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-2048x1365.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_Pretjerujete_s_alkoholom\"><\/span>7. Pretjerujete s alkoholom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odlazak na jednu veliku \u010da\u0161u vina ili pivo u petak nakon posla definitivno nije ne\u0161to \u0161to \u0107e vam ozbiljno na\u0161tetiti formi. No, ruku na srce, stanete li uvijek nakon jedne \u010da\u0161e? Zamislite sada kako se va\u0161e tijelo osje\u0107a nakon treninga. Rezerve energije su mu iscrpljene, umorno je i sve \u0161to \u017eeli u\u010diniti je <strong>nadoknaditi teku\u0107inu, proteine, ugljikohidrate <\/strong>i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" class=\"ek-link\">kvalitetno se naspavati<\/a><\/span>. Za\u0161to je sve ovo vrlo korisno nakon vje\u017ebanja?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon treninga, tijelu je potrebna <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/Hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\" class=\"ek-link\">dovoljna koli\u010dina vode<\/a><\/span> koja bi trebala biti nadopunjena ionima koje ste izgubili tijekom znojenja. To \u0107e vam pomo\u0107i pri optimalnoj hidrataciji. Me\u0111utim, ako umjesto toga popijete neko alkoholno pi\u0107e, ve\u0107a je <strong>vjerojatnost da \u0107ete biti dehidrirani<\/strong>. Potrebne <strong>proteine za regeneraciju<\/strong> ne\u0107ete nadoknaditi ni <strong>ako vje\u017ebate dok su va\u0161a mi\u0161i\u0107na vlakna o\u0161te\u0107ena<\/strong>, posebice ako se va\u0161 organizam istovremeno poku\u0161ava rije\u0161iti alkohola u krvi. Me\u0111utim, nije samo nedostatak proteina odgovoran za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" class=\"ek-link\">usporenu regeneraciju<\/a><\/span>, ve\u0107 i u\u010dinci samog alkohola. Alkohol usporava oporavak mi\u0161i\u0107a, a tako\u0111er ima i negativan u\u010dinak na hormone poput<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/kako-testosteron-i-progesteron-utjecu-na-gubitak-kilograma-i-rast-misica\/\" class=\"ek-link\"><span style=\"color: #ff6600\">testosterona<\/span> <\/a>koji ina\u010de poma\u017ee u tom procesu. <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spomenut \u0107emo i koliko<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\">kalorija mo\u017eete prona\u0107i u alkoholu<\/a><\/span>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pivo (oko 5 % alkohola)<\/strong>&nbsp;\u2013 250 kcal \/ 0,5 l<\/li><li><strong>Suho vino<\/strong>&nbsp;\u2013 146 kcal \/ 2 dl<\/li><li><strong>Votka&nbsp;<\/strong>\u2013 109 kcal \/ 50 ml<\/li><li><strong>Cuba Libre<\/strong>&nbsp;<strong>koktel<\/strong> \u2013 170 kcal \/ 1 \u010da\u0161a<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sada poku\u0161ajte izra\u010dunati koliko kalorija mo\u017eete samo popiti tijekom jedne ve\u010deri, a kamoli pojesti. Drugi problem povezan s alkoholom je dono\u0161enje odluka. Jeste li ikada po\u017eeljeli smr\u0161avjeti i nakon tre\u0107e \u010da\u0161e vina ili piva odlu\u010dili da \u0107ete ipak krenuti od sljede\u0107eg tjedna? Sli\u010dno, alkohol mo\u017ee utjecati na na\u0161u <strong>sposobnost dono\u0161ena ispravne odluke<\/strong> kada razmi\u0161ljamo primjerice o tome \u0161to \u0107emo jesti. Ho\u0107e li to biti salata od povr\u0107a ili neki brzinski, masni sendvi\u010d s kioska nakon ve\u010dernjeg izlaska? Pretpostavljamo da \u0107ete u takvome stanju odabrati nezdraviji obrok s kojim \u0107ete u tijelo unijeti <strong>jo\u0161 par stotina dodatnih kalorija<\/strong> na kraju dana, \u0161to nije najidealnija opcija ako \u017eelite smr\u0161avjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneracija mi\u0161i\u0107a bit \u0107e jo\u0161 vi\u0161e usporena ako istovremeno pu\u0161ite cigarete i pijete alkohol. Na taj na\u010din samo <strong>unosite u svoje tijelo jo\u0161 vi\u0161e otrovnih tvari<\/strong>. Nadalje, rezultati istra\u017eivanja pokazuju da ove navike <strong>smanjuju sintezu mi\u0161i\u0107nih proteina kao i opskrbu aktivnih mi\u0161i\u0107a kisikom<\/strong>, \u0161to mo\u017ee imati negativan u\u010dinak na rast mi\u0161i\u0107a i va\u0161e performanse. <span style=\"color: #ff6600\">[19-20]<\/span> <span style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alkohol dodatno negativno <strong>utje\u010de na sposobnost da se kvalitetno odmorite<\/strong>. Ako se zabavljate sve do jutra, onda sigurno znate da se ne\u0107ete najbolje naspavati. \u010cinjenica je da alkohol <strong>negativno utje\u010de na mogu\u0107nost da zaspite, kao i na kvalitetu samog sna<\/strong>. \u010cak i ako zaspite, mo\u017eete se probuditi tijekom no\u0107i ako trebate oti\u0107i u kupaonicu ili ako jako <strong>o\u017eednite zbog dehidracije<\/strong>, a da ne spominjemo kako \u0107ete se tek osje\u0107ati sljede\u0107i dan. Osim glavobolje ili mu\u010dnine, mo\u017ee vas spopasti i \u017eelja za <span style=\"color: #ff6600\">slanom i visokokalori\u010dnom hranom<\/span>, \u0161to \u0107e vam nepotrebno <strong>pove\u0107ati unos energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nema ni\u0161ta lo\u0161eg u tome ako \u017eelite popiti pivo sa svojim prijateljima. Me\u0111utim, poku\u0161ajte se nakon treninga pobrinuti za to da u svoj organizam unesete <strong>visokokvalitetne hranjive tvari u obliku ugljikohidrata i proteina<\/strong> koji \u0107e vam pomo\u0107i u regeneraciji. Tako\u0111er ne zaboravite na <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" class=\"ek-link\">dobar san koji bi trebao trajati barem 7 \u2013 8 sati.<\/a><\/span><\/strong><\/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\/09\/pexels-cottonbro-5530170-1124x749.jpg\" alt=\"Kakav u\u010dinak ima alkohol na rast i regeneraciju mi\u0161i\u0107a?\" class=\"wp-image-294970\" width=\"843\" height=\"562\" title=\"Kakav u\u010dinak ima alkohol na rast i regeneraciju mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-2048x1365.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=\"8_Izbjegavate_prirodno_kretanje\"><\/span>8. Izbjegavate prirodno kretanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi koji \u017eele pove\u0107ati mi\u0161i\u0107nu masu \u010desto namjerno izbjegavaju prirodno kretanje poput tr\u010danja ili hodanja. Ljudi doista \u010desto \u017eive u zabludi da \u0107e izgubiti mi\u0161i\u0107e zbog ovih aktivnosti, odga\u0111aju\u0107i tako svoj cilj. Ono \u0161to ne shva\u0107aju je da prirodno kretanje nije samo dobro za sagorijevanje kalorija, ve\u0107 tako\u0111er poma\u017ee u <strong>smanjenju razvoja kroni\u010dnih bolesti, pretilosti, dijabetesa, kardiovaskularnih bolesti, visokog krvnog tlaka<\/strong> i drugih bolesti. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno, ljudi koji \u017eele smr\u0161avjeti tako\u0111er \u010desto izbjegavaju prirodno kretanje jer misle da je jedan sat dnevno u teretani dovoljno aktivnosti te da mogu le\u017eati na kau\u010du ili sjediti za ra\u010dunalom ostatak dana. Tada su, naravno, neugodno iznena\u0111eni kad otkriju da ne uspijevaju smr\u0161avjeti. U \u010demu je problem?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazat \u0107emo vam na <strong>jednostavnom primjeru o jednom danu u \u017eivotu prosje\u010dne \u017eene od 65 kg<\/strong> koja je prije hodala do posla i natrag, zbog \u010dega je u sat i pol sagorjela oko 488 kcal. Zatim je provela sat i pol rade\u0107i u vrtu, sagorjev\u0161i oko 487 kcal. Nave\u010der bi \u010distila sat vremena, sagorjev\u0161i jo\u0161 214 kcal. Samo tim aktivnostima <strong>sagorijevala je pribli\u017eno 1189 kcal dnevno<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zatim je odlu\u010dila smr\u0161avjeti. Po\u010dela je i\u0107i u teretanu \u010detiri puta tjedno \u2013 treniraju\u0107i barem sat i pol. Tijekom tako intenzivnog treninga, svaki put je sagorjela otprilike 700 kcal. Kako bi bila sigurna da stigne sve obaviti tijekom dana, po\u010dela se posvuda voziti umjesto hodati. <strong>U slobodno vrijeme vi\u0161e ne hoda, ne \u010disti i ne radi u vrtu.<\/strong> Misli da se vi\u0161e ne mora dodatno kretati jer je trenirala u teretani. Umjesto toga, na internetu \u010dita \u010dlanke o \u010dudesnim dijetama i transformacijama. Tijekom dana kada trenira, sagorijeva 489 kcal manje nego prije. U danima bez treninga ta razlika mo\u017ee biti ve\u0107a od 1000 kcal pa nije ni \u010dudno \u0161to njezina <strong>masa i dalje stagnira.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sat u teretani samo je jedan dio dana. Ono \u0161to je va\u017enije je <strong>koliko se kre\u0107ete tijekom ostatka tog dana<\/strong>. Ako vas zanima vi\u0161e informacija o tome koliko je prirodna tjelovje\u017eba va\u017ena i koliko kalorija sagorijevate prirodnim kretanjem, svakako pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\">Koji je najva\u017eniji \u010dimbenik kod gubitka kilograma?<\/a><\/span><\/strong><\/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\/09\/IMG_7249-1124x750.jpg\" alt=\"Za\u0161to je prirodno kretanje iznimno va\u017eno?\" class=\"wp-image-294984\" width=\"843\" height=\"563\" title=\"Za\u0161to je prirodno kretanje iznimno va\u017eno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-2048x1366.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_Uzimate_nedovoljno_odmora_izmedu_pojedinih_treninga\"><\/span>9. Uzimate nedovoljno odmora izme\u0111u pojedinih treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako redovito vje\u017ebate, zasigurno vam nije nepoznat pojam <strong>regeneracije<\/strong>. Ovo je proces tijekom kojeg se u potpunosti obnavljaju <strong>psiholo\u0161ke i fizi\u010dke sile koje su kompromitirane prethodnim treningom<\/strong>. Ako tijelo nema dovoljno vremena za regeneraciju, ono se ne oporavlja od sitnih ozljeda u mi\u0161i\u0107nim vlaknima. <strong>To pove\u0107ava rizik od ozljeda mekih tkiva i cijelog lokomotornog sustava<\/strong>. Dakle, ako pet puta tjedno radite vje\u017ebe na donjem dijelu tijela i dodatno tr\u010dite i vozite bicikl, ne mo\u017eete o\u010dekivati da \u0107ete zaista uspjeti oblikovati stra\u017enjicu i noge. Tijelo se ne mo\u017ee regenerirati s takvom razinom optere\u0107enja pa \u0107ete vjerojatno imati bolove u potkoljenici, osje\u0107at \u0107ete umor, nedostatak snage i vrlo vjerojatno s vremenom do\u017eivjeti ozljede. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneraciju ne biste trebali smatrati ne\u010dim \u0161to odga\u0111a postignu\u0107e va\u0161ih ciljeva. Naprotiv, regeneracija je <strong>iznimno bitan dio procesa<\/strong> koji \u0107e vam pomo\u0107i da prije stignete na odredi\u0161te. Ako se pitate koje vrste regeneracije mo\u017eete uklju\u010diti u svoj trening, svakako pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\">Kako podr\u017eati regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih alata?<\/a><\/span><\/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_Vjezbate_samo_onda_kad_vam_se_prohtije\"><\/span>10. Vje\u017ebate samo onda kad vam se prohtije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>za drugim ili vje\u017ebate bez ikakvog plana i organizacije, vrlo vjerojatno ne\u0107ete posti\u0107i svoj cilj. \u017delite li da se <strong>rezultati po\u010dinju nazirati, morate biti dosljedni<\/strong>. Sastavite pravi plan treninga i poku\u0161ajte ga slijediti koliko god mo\u017eete. Ra\u010dunajte na mogu\u0107nost da tijekom dana ne\u0107ete sve uspjeti obaviti kako ste planirali pa u rezervi imajte kra\u0107i<span style=\"color: #ff6600\">&nbsp;HIIT<\/span> trening. On vam omogu\u0107uje da u nekoliko minuta izvje\u017ebate cijelo tijelo u udobnosti vlastitog doma pa \u0107ete se svejedno osje\u0107ati dobro jer ste ipak <strong>odradili neki trening.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e informacija o tome kako sastaviti plan treninga potra\u017eite u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" class=\"ek-link\">Kako sastaviti kvalitetan plan treninga \u2013 savjeti, vje\u017ebe i naj\u010de\u0161\u0107e pogre\u0161ke.<\/a><\/span><\/strong><\/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\/09\/IVP_9855-1124x749.jpg\" alt=\"Kako sastaviti plan treninga?\" class=\"wp-image-295000\" width=\"843\" height=\"562\" title=\"Kako sastaviti plan treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855.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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne mo\u017eemo uvijek sve raditi savr\u0161eno. Me\u0111utim, ako \u017eelimo posti\u0107i odre\u0111ene rezultate vje\u017ebanjem, trebali bismo poku\u0161ati <strong>smanjiti pogre\u0161ke nakon treninga<\/strong> koje bespotrebno sabotiraju na\u0161e napore. Slijedite li na\u0161e savjete o prehrani, tjelovje\u017ebi i regeneraciji, va\u0161a \u0107e se figura postupno mijenjati pred va\u0161im o\u010dima i zadovoljstvo nakon postizanja va\u0161eg cilja bit \u0107e neprocjenjivo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u svojim prijateljima nekoga tko sporo napreduje u postizanju svog fitness cilja zbog onoga \u0161to radi nakon treninga? Podijelite s njima ovaj \u010dlanak kako bi i oni mogli u\u017eivati u \u017eeljenim rezultatima.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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>Naporno trenirate, no rezultati kakvi \u017eelite nikako da postanu vidljivi? Mogu\u0107e je da su glavnim krivcem pogre\u0161ke koje radite nakon samog treninga, a koje lako mo\u017eete izbje\u0107i. Pogledajmo koje su to naj\u010de\u0161\u0107e pogre\u0161ke koje ljudi rade nakon vje\u017ebanja.<\/p>\n","protected":false},"author":100,"featured_media":295070,"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":[6884,7352,7478,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304325","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-motivacija-hr","9":"tag-prehrana-hr","10":"tag-trening-hr","11":"tag-zdrav-nacin-zivota-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 nakon treninga koje usporavaju va\u0161 napredak - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to sve trebate napraviti nakon treninga? Najprije, usredoto\u010dite se na kvalitetnu prehranu i regeneraciju. Izbjegavajte alkohol, visok unos masno\u0107a, a tako\u0111er ne zaboravite nadoknaditi izgubljenu teku\u0107inu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/najcesce-pogreske-nakon-treninga-koje-usporavaju-vas-napredak\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Naj\u010de\u0161\u0107e pogre\u0161ke nakon treninga koje usporavaju va\u0161 napredak - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u0160to sve trebate napraviti nakon treninga? Najprije, usredoto\u010dite se na kvalitetnu prehranu i regeneraciju. 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