{"id":311919,"date":"2021-04-01T08:55:00","date_gmt":"2021-04-01T06:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311919"},"modified":"2022-02-10T17:43:40","modified_gmt":"2022-02-10T16:43:40","slug":"5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/","title":{"rendered":"5 savjeta kako ostati aktivan, motiviran i nikada ne prestati s vje\u017ebanjem ni kod ku\u0107e"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#Cemu_doprinosi_redovita_sportska_aktivnost\" title=\"\u010cemu doprinosi redovita sportska aktivnost?\">\u010cemu doprinosi redovita sportska aktivnost?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#5_koraka_koji_ce_vam_pomoci_da_ostanete_motivirani_za_vjezbanje_i_bavljenje_sportom_kod_kuce\" title=\"5 koraka koji \u0107e vam pomo\u0107i da ostanete motivirani za vje\u017ebanje i bavljenje sportom kod ku\u0107e\">5 koraka koji \u0107e vam pomo\u0107i da ostanete motivirani za vje\u017ebanje i bavljenje sportom kod ku\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#1_Pronadite_svoje_%E2%80%9Czasto%E2%80%9D\" title=\"1. Prona\u0111ite svoje \u201cza\u0161to\u201d\">1. Prona\u0111ite svoje \u201cza\u0161to\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#2_Postavite_bliske_i_realne_ciljeve\" title=\"2. Postavite bliske i realne ciljeve\">2. Postavite bliske i realne ciljeve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#3_Planirajte_trening_kao_hitan_sastanak\" title=\"3. Planirajte trening kao hitan sastanak\">3. Planirajte trening kao hitan sastanak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#4_Male_pobjede_proslavite_kao_da_su_velike\" title=\"4. Male pobjede proslavite kao da su velike\">4. Male pobjede proslavite kao da su velike<\/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\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#5_Budite_kreativni\" title=\"5. Budite kreativni\">5. Budite kreativni<\/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\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#Kako_se_nositi_s_neaktivnim_danom_provedenim_uz_ekran\" title=\"Kako se nositi s neaktivnim danom provedenim uz ekran?\">Kako se nositi s neaktivnim danom provedenim uz ekran?<\/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\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/#Na_sto_biste_se_trebali_odluciti\" title=\"Na \u0161to biste se trebali odlu\u010diti?\">Na \u0161to biste se trebali odlu\u010diti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda zbog svega \u0161to se doga\u0111a u svijetu i kod nas&nbsp;<strong>ni ne razmi\u0161ljate o vje\u017ebanju.<\/strong>&nbsp;Tim vi\u0161e \u0161to se razne mjere kojima se otvaraju i zatvaraju restorani, trgovine i teretane neprestano poo\u0161travaju i popu\u0161taju. Osje\u0107aj nesigurnosti i brige za budu\u0107nost na neki na\u010din mu\u010de svakoga od nas. I to je potpuno prirodno. S druge strane,&nbsp;<strong>potrebno je razlikovati na koje misli obra\u0107amo pa\u017enju.<\/strong>&nbsp;Ne mo\u017eemo izravno utjecati na geopoliti\u010dku situaciju u svijetu, predsjedni\u010dke izbore u SAD-u ili tradicionalnu \u201ccrnu kroniku\u201d umjesto televizijskih vijesti, pa za\u0161to se time baviti i dodatno poticati \u200b\u200bsveprisutni stres?&nbsp;<strong>Ali ono na \u0161to mo\u017eemo utjecati je na\u010din na koji se uspje\u0161no mo\u017eemo nositi s navedenim optere\u0107enjem na\u0161ih stresora.<\/strong>&nbsp;A jedan od najboljih pomaga\u010da za pobolj\u0161anje tjelesnog i mentalnog zdravlja je sport i vje\u017ebanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kad bi se sve prednosti sporta i vje\u017ebanja mogle prodavati u obliku tableta u ljekarni, redovi nikad ne bi imali kraj<\/strong>, a ljudi bi se zalagali za povoljnije mjesto u gomili. Zamislite samo: \u201cPozdrav, \u017eelio bih ne\u0161to za pobolj\u0161anje raspolo\u017eenja, smanjenje anksioznosti, potporu imunitetu i rast mi\u0161i\u0107a. Da, u tom slu\u010daju imamo ne\u0161to to\u010dno za vas. Ovdje \u0107u vam ponuditi mjese\u010dni paket treninga snage i polugodi\u0161nji paket tr\u010danja u prirodi. Trening snage \u2018uzmite\u2019 jednom dnevno tri puta tjedno i tr\u010danje u prirodi jednom dnevno u dane kada ne trenirate snagu. \u201d A mjesec dana kasnije, svi dolaze u ljekarnu kako bi se zahvalili \u0161to se osje\u0107aju puno bolje. U nastavku mo\u017eete pro\u010ditati u\u010dinak redovitih sportskih aktivnosti na na\u0161e fizi\u010dko i mentalno zdravlje.&nbsp;<span style=\"color: #ff6600;\">[1-12]<\/span><\/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\" id=\"cemu-doprinosi-redovita-sportska-aktivnost\"><span class=\"ez-toc-section\" id=\"Cemu_doprinosi_redovita_sportska_aktivnost\"><\/span>\u010cemu doprinosi redovita sportska aktivnost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2193 kroni\u010dni stres, stupanj anksioznosti, simptomi depresije, zdravstveni rizici, tjelesna te\u017eina<\/li><li>\u2191 raspolo\u017eenje, kognitivne funkcije, san, imunolo\u0161ki sustav i obrambeni sustav tijela, gusto\u0107a kostiju, mi\u0161i\u0107na masa, fleksibilnost i ravnote\u017ea<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cini se da mo\u017eda ne postoji podru\u010dje na kojem redovite sportske aktivnosti&nbsp;ne bi mogle imati pozitivan u\u010dinak.&nbsp;<\/strong>Me\u0111utim, nestabilno radno vrijeme teretani, fitnes centara i vladina ograni\u010denja jako nam ote\u017eavaju slijediti zdrave navike. Ali, svakako mo\u017eete vje\u017ebati i kod ku\u0107e! No, to nije sasvim isto, zar ne? Kod ku\u0107e bi vam mogle nedostajati bu\u010dice, utezi, stalak za \u010du\u010danj, sparing partner, motivacijska glazba koja odzvanja cijelom teretanom i tjera vas da zavr\u0161ite seriju, bez obzira na sav napor, ili osobno vodstvo trenera prilikom grupne lekcije tijekom koje ni trenutka ne mo\u017eete uhvatiti dah. Dopustite nam da vam poka\u017eemo&nbsp;<strong>kako ne prestati s vje\u017ebanjem \u010dak ni kod ku\u0107e i kako trening u\u010diniti jo\u0161 zabavnijim.<\/strong>&nbsp;Ako se pitate \u0161to vam jo\u0161 mo\u017ee donijeti vje\u017ebanje, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\">10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot.<\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg\" alt=\"Kako se motivirati i ne prestati s vje\u017ebanjem ni kod ku\u0107e?\" class=\"wp-image-191006\" width=\"843\" height=\"562\" title=\"Kako se motivirati i ne prestati s vje\u017ebanjem ni kod ku\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-koraka-koji-ce-vam-pomoci-da-ostanete-motivirani-za-vjezbanje-i-bavljenje-sportom-kod-kuce\"><span class=\"ez-toc-section\" id=\"5_koraka_koji_ce_vam_pomoci_da_ostanete_motivirani_za_vjezbanje_i_bavljenje_sportom_kod_kuce\"><\/span>5 koraka koji \u0107e vam pomo\u0107i da ostanete motivirani za vje\u017ebanje i bavljenje sportom kod ku\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U vremena rada od ku\u0107e, internet nastave za studente i nemogu\u0107nosti dru\u017eenja, mo\u017eete se zate\u0107i u jo\u0161 intenzivnijem stereotipnom poimanju \u017eivota nego prije. U idealnom slu\u010daju ne biste trebali odlaziti od ku\u0107e i obi\u010dno odlu\u010dujete ho\u0107ete li dodijeljene zadatke obaviti u fleksibilnom radnom vremenu prije ili nakon sljede\u0107e epizode \u201cEmily u Parizu\u201d.&nbsp;<strong>Zaista se treba diviti roditeljima osnovno\u0161kolaca i srednjo\u0161kolaca<\/strong>&nbsp;koji ne znaju odakle prvo krenuti. Treba li u\u010diti s djecom, kuhati, raditi slo\u017eene zadatke, vje\u017ebati ili rje\u0161avati razmirice izme\u0111u bra\u0107e i sestara.<span style=\"color: #ff6600;\">&nbsp;[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><strong>S druge strane, \u010dak i najzaposlenija osoba mo\u017ee izdvojiti barem pola sata dnevno za vje\u017ebanje.<\/strong>&nbsp;Tjelovje\u017eba i sportske aktivnosti jedan su od najboljih nootropika koji podr\u017eavaju mo\u017edane funkcije i \u010desto zaboravljenu metodu biohakiranja, koja je mo\u0107no oru\u017eje protiv stresa, alat za pobolj\u0161anje zdravlja, kondicije i tjelesne strukture. Idemo \u201crasturiti\u201d ovu vje\u017ebu.<\/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\" id=\"1-pronadite-svoje-zasto\"><span class=\"ez-toc-section\" id=\"1_Pronadite_svoje_%E2%80%9Czasto%E2%80%9D\"><\/span>1. Prona\u0111ite svoje \u201cza\u0161to\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste uspje\u0161no savladali sve \u0161to \u017eelite posti\u0107i, potreban vam je jak razlog i spoznati svoje<strong>&nbsp;\u201cZA\u0160TO?\u201d, Za\u0161to \u017eelite vje\u017ebati?<\/strong>&nbsp;\u0160to je va\u0161 razlog sna\u017eniji i va\u017eniji, to je vjerojatnije da \u0107ete dugoro\u010dno mo\u0107i odr\u017eati motivaciju za vje\u017ebanje.&nbsp;<strong>Na\u017ealost, motivacija sama po sebi nije svemogu\u0107a.<\/strong>&nbsp;Kada je \u201cZA\u0160TO\u201d previ\u0161e daleko i op\u0107enito, ve\u0107a je vjerojatnost da \u0107ete nave\u010der nakon dnevnog optere\u0107enja umjesto vje\u017ebanja odabrati \u201cizle\u017eavanje\u201d ispred televizora. To se mo\u017ee dogoditi u slu\u010dajevima kada se va\u0161i razlozi odnose na odr\u017eavanje, zdravlje ili gubitak kilograma. Jednostavno u kona\u010dnici prihvatite da navedeno i nije toliko lo\u0161e, te da na sebi po\u010dinjete raditi od ponedjeljka ili kad vam se ve\u0107 jednom zvijezde poklope.&nbsp;<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><strong>Poku\u0161ajte prevladati svoje veliko i tako daleko ZA\u0160TO i poku\u0161ajte ga pretvoriti u manje i sada\u0161nje za\u0161to,<\/strong>&nbsp;\u0161to \u0107e vam u kona\u010dnici pomo\u0107i da dugoro\u010dno postignete ZA\u0160TO.<\/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>Daleko dose\u017eno ZA\u0160TO<\/strong>: \u017delim izgubiti kilograme<\/li><li><strong>Trenutni djelomi\u010dni razlog:<\/strong>&nbsp;Moram razbistriti glavu nakon napornog radnog dana<\/li><li><strong>Trenutni djelomi\u010dni razlog:<\/strong>&nbsp;\u017eelim izbaciti bijes iz sebe<\/li><li><strong>Trenutni djelomi\u010dni razlog<\/strong>: \u017eelim pobolj\u0161ati svoje raspolo\u017eenje<\/li><li><strong>Trenutni djelomi\u010dni razlog:<\/strong>&nbsp;\u017delim se osloboditi bolova u le\u0111ima nakupljenih od sjedenja po cijeli dan<\/li><li><strong>Trenutni djelomi\u010dni razlog:<\/strong>&nbsp;\u017delim biti usredoto\u010deniji i br\u017ee izvr\u0161avati zadatke<\/li><\/ul>\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\" id=\"2-postavite-bliske-i-realne-ciljeve\"><span class=\"ez-toc-section\" id=\"2_Postavite_bliske_i_realne_ciljeve\"><\/span>2. Postavite bliske i realne ciljeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova je to\u010dka prili\u010dno usko povezana s odre\u0111ivanjem velikog ZA\u0160TO. Recimo da odlu\u010dite&nbsp;<strong>izgubiti 20 kg ili dobiti 5 kg mi\u0161i\u0107ne mase za pola godine<\/strong>&nbsp;i odlu\u010dno\u0161\u0107u koja nalikuje MMA hrva\u010du sve podre\u0111ujete tome cilju tijekom prvih par dana. Me\u0111utim, s vremenom se&nbsp;<strong>motivacija<\/strong>&nbsp;i \u017eelja za postizanjem izvrsnih rezultata&nbsp;<strong>smanjuju<\/strong>&nbsp;zbog \u010dinjenice da te\u017eina mo\u017ee varirati od mjeseca do mjeseca, na primjer za \u201csamo\u201d 2 kg, a vi niste toliko zadovoljni sobom. To je uglavnom zato&nbsp;<strong>\u0161to je va\u0161 cilj predaleko.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ljudska bi\u0107a posjeduju unutarnji sustav nagra\u0111ivanja<\/strong>&nbsp;koji nas motivira na aktivnosti va\u017ene za na\u0161e pre\u017eivljavanje, poput potrebe za jelom i pi\u0107em i koje nas motiviraju, odnosno na neki na\u010din \u201eprisiljavaju\u201c na u\u010denje ili su povezane s osje\u0107ajima ugode. U\u010denje za ispit ili prisiljavanje na vje\u017ebanje ponekad predstavljaju svojevrsnu kaznu, ali dobar osje\u0107aj nakon uspje\u0161no odra\u0111enog zadatka i motivacija za daljnji rad vrijede svega toga, zar ne? To je zbog na\u0161eg unutarnjeg sustava nagra\u0111ivanja koji se o\u010dituje na na\u010din&nbsp;<strong>osloba\u0111anja neurotransmitera dopamina.<\/strong>&nbsp;To mo\u017eemo usporediti sa situacijom u kojoj se&nbsp;<strong>osje\u0107ate dobro jer ste zadovoljni osje\u0107ajem gladi, \u017ee\u0111i, polo\u017eenim testom ili \u201cigricama u krevetu\u201d.<\/strong>&nbsp;Ako je va\u0161 cilj udaljen 6 mjeseci, nema nagrade u obliku dopamina, a upravo to predstavlja problem zbog kojeg ne \u017eelimo nastaviti raditi. Jednostavno re\u010deno,&nbsp;<strong>dopamin nam trenutno pru\u017ea motivaciju i \u017eelju za postizanjem drugih ciljeva.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"sto-uciniti-s-dugorocnim-ciljevima-podijelite-ih-na-manje-pojedinacne-ciljeve\">\u0160to u\u010diniti s dugoro\u010dnim ciljevima? Podijelite ih na manje pojedina\u010dne ciljeve\u2026<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zapravo i je tako jednostavno kao \u0161to se \u010dini na prvi pogled. Vjerojatno ve\u0107 znate da je to uglavnom zbog \u010de\u0161\u0107eg aktiviranja centra za nagra\u0111ivanje, osje\u0107aja zadovoljstva zbog trajnog ispunjavanja trenutnih ciljeva i dopaminske nagrade. Ovom strategijom prevladat \u0107ete vagu i&nbsp;<strong>dopamin \u0107e po\u010deti raditi za vas, a ne protiv vas.<\/strong>&nbsp;<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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">DNEVNI CILJEVI<\/th><th class=\"has-text-align-center\" data-align=\"center\">TJEDNI CILJEVI<\/th><th class=\"has-text-align-center\" data-align=\"center\">MJESE\u010cNI CILJEVI<\/th><th class=\"has-text-align-center\" data-align=\"center\">KVARTALNI CILJEVI<\/th><th class=\"has-text-align-center\" data-align=\"center\">POLUGODI\u0160NJI CILJEVI<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">I\u0107i u \u0161etnju, tr\u010dati ili vje\u017ebati<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 0.83 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 3.3 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 10 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Izgubiti 20 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vje\u017ebati i konzumirati hranu bogatu energijom i proteinima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Posti\u0107i 0,21 kg mi\u0161i\u0107ne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Posti\u0107i 0,83 kg mi\u0161i\u0107ne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Posti\u0107i 2,5 kg mi\u0161i\u0107ne mase<\/td><td class=\"has-text-align-center\" data-align=\"center\">Posti\u0107i 5 kg mi\u0161i\u0107ne mase<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naravno, te\u017eina lako mo\u017ee varirati svaki dan po + ili \u2013 3 kilograma, pa je po\u017eeljno pratiti druge parametre koji \u0107e vam ukazati ne\u0161to vi\u0161e o va\u0161em napretku.<\/strong>&nbsp;Mo\u017eete jednostavno dodati, na primjer, opsege tijela u obliku opsega struka, bokova, bedara i trbuha. Ako svaki dan u svom dnevniku ili kalendaru ozna\u010dite ne\u0161to ispunjenim, na dobrom ste putu. Mjerljivu fizi\u010dku promjenu mo\u017eete o\u010dekivati \u200b\u200bnakon otprilike 2 tjedna, stoga razmislite o ovome.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"druga-metoda-postavljanja-ciljeva-je-smart-strategija-po-kojoj-svaki-cilj-mora-biti\">Druga metoda postavljanja ciljeva je SMART strategija, po kojoj svaki cilj mora biti:<\/h3>\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>Specifi\u010dan<\/strong>: 30 minuta tjelesne aktivnosti svaki dan ili izvo\u0111enje 3 vje\u017ebe s 50 ponavljanja<\/li><li><strong>Mjerljiv:<\/strong>&nbsp;Mo\u017eete upotrijebiti \u0161topericu, telefon ili zabilje\u017eiti broj ponavljanja u dnevnik kako bi mogli mjeriti vrijeme ili broj ponavljanja.<\/li><li><strong>Ostvariv:<\/strong>&nbsp;Ne mo\u017ee se sve odmah ostvariti i krenite polako. Vremenom \u0107ete posti\u0107i sve bolje performanse.<\/li><li><strong>Relevantan:<\/strong>&nbsp;Sportske aktivnosti moraju biti korisne za vas i biti u skladu s va\u0161im ciljem. Radite ono u \u010demu u\u017eivate. Nema smisla prisiljavati se na ne\u0161to trendovsko, ako vam to nije blisko.<\/li><li><strong>Vrijeme:<\/strong>&nbsp;Dnevni i tjedni ciljevi tako\u0111er dobro funkcioniraju za samorefleksiju. Znate da \u017eelite ispuniti 30 minuta tjelesne aktivnosti dnevno, \u0161to je u kona\u010dnici 210 minuta tjedno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017eete \u010dak i elegantno kombinirati ove dvije metode.<\/strong>&nbsp;Uz pomo\u0107 svog velikog ZA\u0160TO postavit \u0107ete dugoro\u010dni cilj koji \u0107ete rastaviti na manje pojedina\u010dne ciljeve, a SMART metodom \u0107ete planirati kako to mo\u017eete posti\u0107i.&nbsp;[19]&nbsp;Radite li naporno na sebi, a ipak ne vidite rezultate? Ako vam ovaj problem smeta, pomo\u0107i \u0107emo vam da ga se rije\u0161ite u na\u0161em \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ne-vidite-rezultate-prehrane-i-napornog-rada-u-teretani-reci-cemo-vam-kako-uspjeti\/\"><strong>Ne vidite rezultate prehrane i napornog rada u teretani? Re\u0107i \u0107emo vam kako uspjeti!<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg\" alt=\"Planirajte trening kao hitan sastanak\" class=\"wp-image-191046\" width=\"843\" height=\"562\" title=\"Planirajte trening kao hitan sastanak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-planirajte-trening-kao-hitan-sastanak\"><span class=\"ez-toc-section\" id=\"3_Planirajte_trening_kao_hitan_sastanak\"><\/span>3. Planirajte trening kao hitan sastanak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponavljati da \u0107ete provesti pola sata vje\u017ebaju\u0107i svaki dan i nadati se da \u0107e to zaista \u010dudesno funkcionirati, mo\u017ee biti pribli\u017eno jednako \u0161ansi u dana\u0161njem svijetu kad se kladite u Euro Jackpot i nadate se pobjedi. Sigurno vam se ve\u0107 dogodilo kad ne\u0161to niste uspjeli na vrijeme popraviti, da to vjerojatno nije ni uspjelo. Zbog toga je dobro malo bolje upoznati samoga sebe.<\/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>Jeste li vi\u0161e jutarnja ptica,<\/strong>&nbsp;ustajanje vam nije problem i mo\u017eete zamisliti jutarnji trening koji \u0107e vas, zajedno s hladnim tu\u0161em nakon treninga, napuniti energijom za nadolaze\u0107i dan?<\/li><li><strong>Ili vam primisli na jutarnji trening i ne zvu\u010de najbolje,&nbsp;<\/strong>te radije vje\u017ebate nakon posla, kada vam trening slu\u017ei kako biste razbistrili glavu i psihi\u010dki se opustili nakon napornog dana?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U kalendar napi\u0161ite odre\u0111eno vrijeme za vje\u017ebanje koje vam odgovara i tretirajte ga kao da je to hitan sastanak.<\/strong>&nbsp;Svaki dan od 6:00 ujutro ili od 17:30 popodne vje\u017ebate. Da biste bili sigurni, uklju\u010dite obavijest na telefonu, koja \u0107e vas pripremiti za nadolaze\u0107i doga\u0111aj najmanje 15 minuta prije treninga. \u0160to je dobro kod ovoga? To eliminira prostor za izgovore. Ako niste sigurni oko postavljanja ku\u0107nog treninga, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\"><strong>Kako sastaviti kvalitetni plan za ku\u0107ni trening?<\/strong><\/a><\/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\" id=\"4-male-pobjede-proslavite-kao-da-su-velike\"><span class=\"ez-toc-section\" id=\"4_Male_pobjede_proslavite_kao_da_su_velike\"><\/span>4. Male pobjede proslavite kao da su velike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trening na koji niste htjeli oti\u0107i ni za cijeli svijet ili koji ste skroz \u201cpopustili\u201d bolji je od onog koji se uop\u0107e nije dogodio. Ne radi se o tome da budete potpuno savr\u0161eni svaki dan i radite 100%.&nbsp;<strong>Glavno je da svaki put kada vje\u017ebate prema unaprijed planiranom vremenu, izgradite naviku koja \u0107e vam pomo\u0107i da postignete svoje ciljeve.<\/strong>&nbsp;To je vjerojatno najva\u017enija stvar, koja je nekako skrivena ispod povr\u0161ine. Iz na\u010dina razmi\u0161ljanja u obliku \u201csve ili ni\u0161ta\u201d mo\u017eete hrabro prije\u0107i na postavku u stilu \u201cbarem je ne\u0161to bolje nego ni\u0161ta\u201d.&nbsp;<span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S ovim na vidjelo izlazi jo\u0161 jedna vrlo va\u017ena stvar.&nbsp;<strong>Uzmite u obzir da gotovo ni\u0161ta ne funkcionira prema unaprijed postavljenom planu i svakako pripremite rezervni plan.<\/strong>&nbsp;\u0160to \u0107ete u\u010diniti ako imate jako malo vremena za vje\u017ebanje tijekom dana ili ako propustite online grupnu lekciju?&nbsp;<strong>Imajte u rezervi spremne 10-minutne treninge<\/strong>&nbsp;koji \u0107e biti dovoljno intenzivni za vje\u017ebanje cijelog tijela. Pripremite se na \u010dinjenicu da se ne mo\u017eete uvijek osje\u0107ati kao da tr\u010dite, ve\u0107 ste umjesto toga krenuli u brzu \u0161etnju. Kad u rukavu imate rezervni plan, izbjegavate iznenadno pitanje: \u201c\u0160to sad?\u201d Tako\u0111er, izbjegnuto je i odga\u0111anje treninga za kasnije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg\" alt=\"Budite kreativni i koristite internetske vje\u017ebe i promijenite sportske aktivnosti\" class=\"wp-image-191087\" width=\"843\" height=\"563\" title=\"Budite kreativni i koristite internetske vje\u017ebe i promijenite sportske aktivnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-budite-kreativni\"><span class=\"ez-toc-section\" id=\"5_Budite_kreativni\"><\/span>5. Budite kreativni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ljudi \u010desto ka\u017eu da apsolutno nemaju vremena za bilo \u0161to. Naknadna, pa\u017eljiva i iskrena analiza provedenog dana uz pomo\u0107 samorefleksije&nbsp; pokazat \u0107e gdje vrijeme uistinu prolazi.<\/strong>&nbsp;Ono zapravo nestaje u izgubljenim dubinama u obliku jednosatnog skrolanja po dru\u0161tvenim mre\u017eama, pola sata na messengeru, jo\u0161 pola sata igranja mobilnih igara i dva sata gledanja serije nave\u010der, koja i nije vi\u0161e toliko zanimljiva, ali je postala navika.&nbsp;<strong>Podvu\u010deno i prebrojano, ovo su 4 sata, od kojih najmanje pola sata mo\u017eete iskoristiti za svakodnevno vje\u017ebanje.&nbsp;<\/strong><span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"da-biste-kombinirali-ugodno-s-korisnim-evo-nekoliko-savjeta-za-kreativne-sportske-aktivnosti\">Da biste kombinirali ugodno s korisnim, evo nekoliko savjeta za kreativne sportske aktivnosti:<\/h3>\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>U vrijeme brzih internetskih mre\u017ea i neograni\u010denih podataka ne morate svaki put biti povezani isklju\u010divo s prijenosnim ra\u010dunalom tijekom online sastanka.&nbsp;<strong>Isprobajte varijantu \u201csastanka u hodu\u201d<\/strong>, te idite u \u0161etnju prirodom, a sastanak odradite sa slu\u0161alicama i, ako je potrebno, na zaslonu telefona.<\/li><li><strong>Slu\u0161ajte svoj omiljeni&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/top-17-fitness-podcasta-o-vjezbanju-i-zdravoj-prehirani\/\">podcast<\/a>&nbsp;ili audio knjigu<\/strong>&nbsp;dok vje\u017ebate ili radite odre\u0111enu sportsku aktivnost. Nije idealno rje\u0161enje za maksimalnu koncentraciju tijekom sporta i trenutnog potpunog u\u017eivanja, ali ako vam odgovara, za\u0161to ne biste prakticirali ovakav na\u010din vje\u017ebanja.<\/li><li><strong>Razli\u010dite sportske aktivnosti.<\/strong>&nbsp;Ako vje\u017ebate kod ku\u0107e, uklju\u010dite klasi\u010dni trening s vlastitom tjelesnom te\u017einom, isprobajte HIIT trening, u\u010dinite svoj trening zanimljivijim upotrebom opreme za ku\u0107nu vje\u017ebu (pun ruksak \u0107e vam pobolj\u0161ati u\u010dinak \u010du\u010dnjeva i sklekova jer \u0107e ga biceps puno te\u017ee podi\u0107i), pro\u0161irite svoju doma\u0107u teretanu s novom opremom ili pru\u017eite priliku gotovo zaboravljenom u\u017eetu za preskakanje.<\/li><li><strong>Iskusite sportove u virtualnoj stvarnosti s igra\u0107im konzolama.<\/strong>&nbsp;Ako ste ljubitelj kultne serije \u201cTeorija velikog praska\u201d, sigurno \u0107ete se sjetiti nekoliko scena u kojima je ova skupina \u201c\u0161trebera\u201d igrala razne igre poput tenisa,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=V19gB_KfdyM&amp;ab_channel=amfaul25\">kuglanja<\/a>&nbsp;ili&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=4eLxEG4JWC0&amp;ab_channel=Nickker3\">boksa<\/a>&nbsp;na Nintendo Wii. Kako bi bilo da svoju igra\u0107u konzolu koristite za obiteljska natjecanja u plesu, tenisu, skateboardingu ili snowboardu. Mo\u017eda \u0107ete se iznenaditi da vas \u010dak i takve aktivnosti mogu natjerati da radite prili\u010dno naporno.<\/li><li><strong>Ako vam odgovara, preuzmite aplikaciju za vje\u017ebanje po kojoj mo\u017eete vje\u017ebati.<\/strong><\/li><li><strong>Ubrzajte, usporite, ubrzajte.<\/strong>&nbsp;Unato\u010d tome, mo\u017eete o\u017eivjeti svoju potisnutu ljubav prema tr\u010danju, biciklizmu ili sportskom hodanju.<\/li><li>Iskoristite&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-zanimljivih-youtube-kanala-za-besplatne-videozapise-o-fitnessu\/\">online vje\u017ebe<\/a><\/strong>&nbsp;u kojima mo\u017eete odraditi trening s trenerom. Tako\u0111er mo\u017eete isprobati jedan od treninga na na\u0161em&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/playlist?list=PL8qmyVIdm3MjhN8VojEGQlMjM9Nl8mZKf\">YouTube kanalu.<\/a><\/li><li><strong>Tako\u0111er mo\u017eete raditi na sebi uz pomo\u0107 plesa.<\/strong>&nbsp;Kako to u\u010diniti mo\u017eete saznati u \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kreativni-trening-vjezbe-sa-vlastitom-tezinom-inspirirane-plesom\/\"><strong>Kreativni trening: vje\u017ebe sa vlastitom te\u017einom inspirirane plesom.<\/strong><\/a><\/li><\/ul>\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=\"46033,8344,36310,29118,36364,29120,46027,36340,36025,36346,46021,36304\" ><\/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\" id=\"kako-se-nositi-s-neaktivnim-danom-provedenim-uz-ekran\"><span class=\"ez-toc-section\" id=\"Kako_se_nositi_s_neaktivnim_danom_provedenim_uz_ekran\"><\/span>Kako se nositi s neaktivnim danom provedenim uz ekran?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kada radite za ra\u010dunalom, poku\u0161ajte uzimati redovite pauze nakon otprilike 30 minuta ili barem sat vremena rada.<\/strong> Istegnut \u0107ete uko\u010deno tijelo i potaknuti cirkulaciju krvi po cijelom tijelu. Ako imate ku\u0107nog ljubimca, iza\u0111ite, istegnite ruke, pro\u0161e\u0107ite se po ku\u0107i ili napravite <strong>\u201cmicroworkout\u201d,<\/strong> prilikom kojeg napravite, na primjer, 10 <a href=\"https:\/\/gymbeam.hr\/blog\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sklekova<\/a>, 20 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ispravno-raditi-cucnjeve-i-iskorake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjeva<\/a> i barem 30 sekundi vje\u017ebe vlastitom te\u017einom. Pitate li se \u0161to se doga\u0111a s va\u0161im tijelom kad svakodnevno vje\u017ebate vlastitom te\u017einom? Saznajte u na\u0161em \u010dlanku <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to \u0107e se dogoditi ako budete svaki dan pravili plank.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako je iti malo mogu\u0107e, poku\u0161ajte radije provesti vrijeme vani.<\/strong>&nbsp;Priroda se kombinira s pokretom, ona je doslovno lijek za du\u0161u. I ne zaboravite, svaki korak je va\u017ean.<span style=\"color: #ff6600;\">&nbsp;[21]<\/span>&nbsp;Ako vam se svidjela ideja treninga na svje\u017eem zraku, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trening na otvorenom \u2013 za\u0161to i kako zapo\u010deti vje\u017ebanje na svje\u017eem zraku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"nedostaje-li-vam-teretana\">Nedostaje li vam teretana?<\/h3>\n\n\n\n<p><strong>Napravite vlastitu malu osobnu teretanu kod ku\u0107e sa opremljenim prostorom i pomagalima za trening.<\/strong> Kad ovaj prostor imate pred o\u010dima, ve\u0107a je vjerojatnost da \u0107ete vje\u017ebati. Rado \u0107emo vam pomo\u0107i da opremite ku\u0107nu teretanu setom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fitness dodataka<\/strong><\/a>. Ako tra\u017eite ne\u0161to vi\u0161e inspiracije za vje\u017ebe i dodatke za fitness, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/vjezbajte-u-udobnosti-svog-doma-vjezbe-sa-vlastitom-tezinom-i-pomagala-za-vjezbanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vje\u017ebajte u udobnosti svog doma \u2013 Vje\u017ebe sa vlastitom tjelesnom te\u017einom i pomagala za vje\u017ebanje.<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg\" alt=\"Vje\u017ebe u udobnosti vlastitog doma - vje\u017ebe s vlastitom tjelesnom te\u017einom i vje\u017eba s opremom za vje\u017ebanje\" class=\"wp-image-191100\" width=\"843\" height=\"563\" title=\"Vje\u017ebe u udobnosti vlastitog doma - vje\u017ebe s vlastitom tjelesnom te\u017einom i vje\u017eba s opremom za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"na-sto-biste-se-trebali-odluciti\"><span class=\"ez-toc-section\" id=\"Na_sto_biste_se_trebali_odluciti\"><\/span>Na \u0161to biste se trebali odlu\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Uspostavljanje aktivnosti i redovitog vje\u017ebanja mo\u017ee potrajati dugo, ali to nije nemogu\u0107e.<\/strong>&nbsp;Kada pravilno postavite sustav podr\u0161ke i njegovog okru\u017eenje, sve je puno lak\u0161e. Imajte na umu svoje veliko ZA\u0160TO, koje \u0107e vas neprestano podsje\u0107ati na va\u0161u viziju i cilj koji \u017eelite posti\u0107i. Da bi vam postavljanje ciljeva uspjelo, a ne obrnuto,<strong>&nbsp;podijelite svoj dugoro\u010dni cilj na nekoliko manjih pojedina\u010dnih ciljeva<\/strong>&nbsp;koje je lak\u0161e posti\u0107i i vremenski pribli\u017eiti nego \u201cnekad u budu\u0107nosti\u201d. Postavljanjem tjednih i dnevnih ciljeva to\u010dno \u0107ete znati \u0161to trebate raditi svaki dan.&nbsp;<strong>Ozna\u010davanje ku\u0107ica u kalendaru ili dnevniku svaki dan<\/strong>&nbsp;nagradit \u0107e vas motiviraju\u0107om eliminacijom dopamina i \u017eeljom da nastavite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Postavljanjem fiksnog dnevnog vremena za vje\u017ebanje ste\u0107i \u0107ete kontrolu i pove\u0107ati \u0161anse za redovitu sportsku aktivnost.<\/strong>&nbsp;Vje\u017ebanje svaki dan u 16:30 daleko je jasnije i obvezuju\u0107e od \u201cponekad tijekom dana samo vje\u017ebam\u201d. Postupno \u0107e vam sastanak postati navika i sve \u0107e biti nekako daleko prirodnije i lak\u0161e nego na po\u010detku. Dodavanjem kreativnosti naporima za vje\u017ebanje dolazi do puno mogu\u0107nosti kretanja tako da i dalje u\u017eivate u tome, a vje\u017ebanje ne postaje samo \u201cnu\u017eno zlo\u201d. Svi sada moramo pokazati odlu\u010dnost, kreativnost i vi\u0161e napora za promicanje cjelokupnog zdravlja kroz vje\u017ebanje i postizanje postavljenih ciljeva.&nbsp;<strong>Svaki potez se ra\u010duna i \u201c\u010dak je i nedosljedni trening bolji od nikakvog.\u201d<\/strong>&nbsp;[20]&nbsp;Ako trebate biti malo motiviraniji za vje\u017ebanje kod ku\u0107e, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/11-savjeta-kako-se-motivirati-za-kucni-trening\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 savjeta kako se motivirati za ku\u0107ni trening.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kako uspijevate redovito vje\u017ebati? Podijelite s nama u komentarima svoje savjete, upute i pomagala koja vam u tome poma\u017eu. Ako vam se svidio \u010dlanak i bio je koristan za vas, podr\u017eite ga dijeljenjem kako bi i va\u0161i prijatelji mogli nastaviti trenirati.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Redovito vje\u017ebanje mo\u017ee smanjiti kroni\u010dni stres, tjeskobu ili, na primjer, pobolj\u0161ati raspolo\u017eenje i oja\u010dati imunolo\u0161ki sustav. U ovom vodi\u010du saznat \u0107ete kako zapo\u010deti i pridr\u017eavati se redovitog vje\u017ebanja.<\/p>\n","protected":false},"author":65,"featured_media":191178,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6884,6488,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311919","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-trening-doma-hr","10":"tag-vjezbe-s-vlastitom-tezinom-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>5 savjeta kako ostati aktivan, motiviran i nikada ne prestati s vje\u017ebanjem ni kod ku\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ne prestati s vje\u017ebanjem, izgubiti kilograme i izgraditi tijelo? 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