{"id":312643,"date":"2020-12-01T20:44:00","date_gmt":"2020-12-01T19:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312643"},"modified":"2021-11-22T20:46:30","modified_gmt":"2021-11-22T19:46:30","slug":"kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/","title":{"rendered":"Kako da svoj trening kod ku\u0107e napravite izazovnijim \u010dak i bez fitness opreme"},"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\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/#Nece_li_moji_misici_nestati_ako_vjezbam_samo_s_vlastitom_tezinom\" title=\"Ne\u0107e li moji mi\u0161i\u0107i nestati ako vje\u017ebam samo s vlastitom te\u017einom?\">Ne\u0107e li moji mi\u0161i\u0107i nestati ako vje\u017ebam samo s vlastitom te\u017einom?<\/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\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/#Kako_bi_trebao_izgledati_trening_kod_kuce_bez_fitness_opreme\" title=\"Kako bi trebao izgledati trening kod ku\u0107e bez fitness opreme?\">Kako bi trebao izgledati trening kod ku\u0107e bez fitness opreme?<\/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\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/#10_nacina_kako_trening_kod_kuce_uciniti_izazovnijim\" title=\"10 na\u010dina kako trening kod ku\u0107e u\u010diniti izazovnijim\">10 na\u010dina kako trening kod ku\u0107e u\u010diniti izazovnijim<\/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\/kako-da-svoj-trening-kod-kuce-napravite-izazovnijim-cak-i-bez-fitness-opreme\/#Sto_treba_upamtiti\" title=\"\u0160to treba upamtiti?\">\u0160to treba upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako nemate ku\u0107nu teretanu, zamjena fitness centara ku\u0107nim treninzima mogla bi biti prili\u010dno be\u017eivotna. Na \u017ealost, redovito izvo\u0111enje \u010du\u010dnjeva ili uz pomo\u0107 eksternog optere\u0107enja u stilu kori\u0161tenja &#8220;\u0161to god da imate kod ku\u0107e&#8221; mo\u017eda ne\u0107e predstavljati takav izazov kao kada stavite veliku te\u017einu na \u0161ipku, \u0161to je blizu osobnom maksimumu, i poku\u0161ate postaviti rekord. <strong>Me\u0111utim, mo\u017eete posti\u0107i mnogo \u010dak i kada trenirate kod ku\u0107e bez opreme!<\/strong> Samo se trebate upoznati s nekoliko savjeta koje \u0107emo vam predstaviti u dana\u0161njem \u010dlanku.<\/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=\"Nece_li_moji_misici_nestati_ako_vjezbam_samo_s_vlastitom_tezinom\"><\/span>Ne\u0107e li moji mi\u0161i\u0107i nestati ako vje\u017ebam samo s vlastitom te\u017einom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\" data-rich-text-format-boundary=\"true\">Prvi gubici mi\u0161i\u0107nih bjelan\u010devina uglavnom se javljaju najranije u vremenskom rasponu od <strong>10-14 dana bez treninga.<\/strong> Me\u0111utim, osje\u0107ate li i dalje da su vam mi\u0161i\u0107i manji nakon nekoliko dana bez treninga? To je zbog <strong>gubitka mi\u0161i\u0107nog glikogena i vode<\/strong>, \u0161to je uzrokovano pauzom u treningu.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Uzimaju\u0107i u obzir da je osnovna preporuka za pravilno postavljeni plan treninga 3-4 treninga tjedno, s 3 vje\u017ebe po velikom dijelu mi\u0161i\u0107a i 2 vje\u017ebe po manjem dijelu mi\u0161i\u0107a, dok se rade 3-4 seta, rezultat je sljede\u0107i: <strong>Za odr\u017eavanje mi\u0161i\u0107ne mase u ovom kontekstu dovoljno je trenirati cijelo tijelo otprilike dva puta tjedno, s 1-2 po\u0161tene vje\u017ebe po dijelu mi\u0161i\u0107a,<\/strong> koje \u0107e se s brojem ponavljanja pribli\u017eiti zatajenju mi\u0161i\u0107a.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, bilo kakav trening bolji je od nikakvog treninga. Usudim se re\u0107i da ve\u0107ina ljudi vje\u017eba nekoliko puta tjedno, ali glavni problem je odr\u017eavanje intenziteta treninga bez fitness opreme.<\/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=\"Kako_bi_trebao_izgledati_trening_kod_kuce_bez_fitness_opreme\"><\/span>Kako bi trebao izgledati trening kod ku\u0107e bez fitness opreme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvo i najva\u017enije, trebali biste u\u017eivati u tome i trebalo bi vam predstavljati dovoljan izazov.<\/li><li>Kao i u teretani, i trening kod ku\u0107e bi trebao biti zahtjevan i intenzivan.<\/li><li>Setove treba vje\u017ebati dok mi\u0161i\u0107i gotovo ne otka\u017eu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, netko mo\u017ee vje\u017ebati sklekove ili redovite \u010du\u010dnjeve tijekom cijele epizode svoje omiljene serije, dok su drugi blizu otkazivanja mi\u0161i\u0107a nakon 20 ponavljanja. Stoga je potrebno tra\u017eiti na\u010dine kako trening u\u010diniti zahtjevnijim i pove\u0107ati njegov intenzitet. Ne biste trebali zaboraviti na kvalitetnu prehranu s dovoljnim unosom proteina. Ako ne uspijete napraviti ku\u0107ni trening, pro\u010ditajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako napraviti kvalitetan plan treninga za vje\u017ebanje kod ku\u0107e?<\/a><\/strong><\/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\/11\/DSC08509-_-OK-1124x751.jpg\" alt=\"Kada prestanem vje\u017ebati, koliko \u0107e potrajati prije nego \u0161to mi\u0161i\u0107i po\u010dnu nestajati?\" class=\"wp-image-194521\" width=\"843\" height=\"563\" title=\"Kada prestanem vje\u017ebati, koliko \u0107e potrajati prije nego \u0161to mi\u0161i\u0107i po\u010dnu nestajati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08509-_-OK-2048x1369.jpg 2048w\" 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    <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=\"29630,28324,5075,28683,6939,28134,54937,51652,48031\" ><\/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=\"10_nacina_kako_trening_kod_kuce_uciniti_izazovnijim\"><\/span>10 na\u010dina kako trening kod ku\u0107e u\u010diniti izazovnijim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Usporite prilikom izvo\u0111enja vje\u017ebe<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\" data-rich-text-format-boundary=\"true\">Kada se planira trening snage, varijabla <strong>Vrijeme pod optere\u0107enjem <\/strong>(VPO) uglavnom se \u010desto zanemaruje. Ove informacije izra\u017eavaju koliko dugo izvodite jedno ponavljanje ili seriju u okviru jedne vje\u017ebe ili dijela mi\u0161i\u0107a. To je <strong>jednostavno vrijeme kada je mi\u0161i\u0107 optere\u0107en i radi.<\/strong> S druge strane, nije potrebno pretjerivati. Prema Shoenfeldu (2015.), maksimalno procijenjeno vrijeme izvo\u0111enja jednog ponavljanja u odnosu na hipertrofiju mi\u0161i\u0107a trebalo bi biti <strong>8 sekundi.<\/strong> Studije sugeriraju da je vrijeme dulje od 10 sekundi u tom pogledu prili\u010dno kontraproduktivno.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Svakako vrlo dobro znate da brzo izvo\u0111enje \u010du\u010dnjeva ili sklekova nije tako te\u0161ko kao kad se uspori tempo, posebno u ekscentri\u010dnoj fazi pokreta (do krajnjeg polo\u017eaja). Ve\u0107i naglasak na ekscentri\u010dnoj fazi pokreta tako\u0111er dovodi do ve\u0107ih &#8220;o\u0161te\u0107enja mi\u0161i\u0107a&#8221; uzrokovanih treningom, a time i ja\u010deg stimuliranja hipertrofije mi\u0161i\u0107a.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pro\u0161iriti broj vje\u017ebi koje poznajete, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/?p=282688\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 vje\u017ebi bez opreme koje \u0107e vas dovesti u formu<\/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 data-rich-text-format-boundary=\"true\">Kako prakti\u010dno iskoristiti usporavanje tempa vje\u017ebanja?<\/strong><\/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>Pogotovo u ekscentri\u010dnoj fazi pokreta, kada prije\u0111ete u krajnji polo\u017eaj, <strong>usporite<\/strong> i u mislima izbrojite do nekih 6. Zatim se vratite u po\u010detni polo\u017eaj. Takvo ponavljanje trebalo bi trajati oko 8 sekundi. <strong>Bonus je i<\/strong> ve\u0107a uklju\u010denost sredi\u0161ta tijela, <strong>koja se pove\u0107ava, naprimjer, kada se sklek usporava.<\/strong><\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Ubrzajte i isprobajte HIIT ili pliometrijski trening<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">Ubrzanje ritma tipi\u010dno je za HIIT i pliometrijski trening. Mnogo je <strong>HIIT treninga<\/strong>.<\/span> Mo\u017eete ih stvoriti sami, iz gotovo bilo kojeg pokreta. <strong>Sve \u0161to morate u\u010diniti je izmjenjivati intervale maksimalne implementacije s intervalima odmora, u omjeru pribli\u017eno 2:1.<\/strong> To \u0107ete posti\u0107i na malo druga\u010diji na\u010din uz pomo\u0107 ku\u0107nog<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">&nbsp;kardia.<\/span><\/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-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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg\" alt=\"10 na\u010dina kako trening kod ku\u0107e u\u010diniti izazovnijim\" class=\"wp-image-194547\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/upravena-foto-bedn-OK-_-OK.jpg 1125w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"><strong data-rich-text-format-boundary=\"true\">S HIIT-om tro\u0161ite vi\u0161e energije i vi\u0161e radite na svojoj fizi\u010dkoj kondiciji<\/strong> nego s klasi\u010dnim kardiom. HIIT obi\u010dno zna\u010di 30 minuta intenzivnog vje\u017ebanja. Zahvaljuju\u0107i After Burn efektu, <strong>va\u0161 se metabolizam ubrzava jo\u0161 nekoliko sati nakon treninga.<\/strong> Izgorjet \u0107ete malo vi\u0161e energije \u010dak i u mirovanju i bez napora.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pliometrijski trening koristi se u gotovo svim sportovima za pove\u0107anje brzine, dinamike i eksplozivnosti.<\/strong> Cilj mu je brzo izmjenjivati ekscentri\u010dnu i koncentri\u010dnu fazu kretanja, kada udarac nakon skoka prati jo\u0161 jedan neposredni skok. Mo\u017eemo spomenuti, naprimjer, \u010du\u010dnjeve sa skokovima ili naske na kutiju, izvedene s maksimalnim naporom kako bi se aktivirala brza mi\u0161i\u0107na vlakna i razvila snaga. Pliometrijski trening tako\u0111er pove\u0107ava rad neuromuskularnog sustava. Stoga smo u mogu\u0107nosti napraviti sve malo br\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako napraviti HIIT ili pliometrijski trening?<\/strong><\/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>Umjesto broja ponavljanja, usredoto\u010dite se na vrijeme. Tako\u0111er mo\u017eete koristiti timer mnogih aplikacija za HIIT trening. Format tabata, gdje vje\u017ebate 8 krugova s 20 sekundi stvarne vje\u017ebe i 10 sekundi odmora, vrlo je popularan. Tijekom pliometrijskog treninga, interval odmora trebao bi trajati oko 30-60 sekundi ili 3-5 puta vi\u0161e od vremena treninga.<\/li><\/ul>\n\n\n\n<p><\/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<h3 class=\"is-style-default wp-block-heading\">3. Iskoristite cijeli raspon pokreta<\/h3>\n\n\n\n<p>Jeste li se ikad zapitali iskori\u0161tavate li u potpunosti potencijal svake vje\u017ebe i cijeli raspon pokreta? <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">To zna\u010di da \u0107ete kod <a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjeva<\/a> i\u0107i \u0161to je mogu\u0107e ni\u017ee u ni\u017eoj fazi pokreta, a isto vrijedi i za sklekove ili iskorake.<\/span> To \u0107e dovesti do ve\u0107eg istezanja mi\u0161i\u0107nih vlakana, iskori\u0161tavanja punog potencijala vje\u017ebe i u\u010dinkovitije izgradnje mi\u0161i\u0107a i snage. Ako jo\u0161 nemate snage ili pokretljivosti za izvo\u0111enje dubokog \u010du\u010dnja, poradite na njegovom pobolj\u0161anju, naprimjer, u obliku &#8220;djelomi\u010dnih \u010du\u010dnjeva&#8221; u ve\u0107i krajnji polo\u017eaj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">U\u010dinkovitost iskori\u0161tavanja cjelokupnog raspona pokreta tako\u0111er je dokazana istra\u017eivanjem koje je testiralo uporabu opsega pokreta kod vje\u017ebi bench pressa. (Ne)iznena\u0111uju\u0107e, <strong>najve\u0107i napredak postigla je skupina vje\u017eba\u010da koja je koristila cijeli raspon pokreta,<\/strong> u usporedbi s 1\/3 ili 2\/3 maksimalnog raspona pokreta.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/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\">4. Zadr\u017eite neko vrijeme krajnji polo\u017eaj u vje\u017ebi, mo\u017eete koristiti i pulsiranje<\/h3>\n\n\n\n<p>Drugi alat za postizanje ve\u0107e mi\u0161i\u0107ne napetosti, a time i ve\u0107eg intenziteta treninga, je <strong>trenutno zaustavljanje<\/strong> (1 &#8211; 3 sekunde) ili <strong>uporaba malih pokreta gore-dolje (&#8220;pulsiranje&#8221;) u donjem polo\u017eaju vje\u017ebe.<\/strong> Ako ste dovoljno strogi prema sebi, nakon prvih nekoliko ponavljanja osjetit \u0107ete peckanje mi\u0161i\u0107a, \u0161to zna\u010di zahtjevniju vje\u017ebu. Naprimjer, mo\u017eete napraviti 5 ili 10 malih pokreta prema gore i dolje (pulsevi) u blizini donjeg krajnjeg polo\u017eaja, poput \u010du\u010dnja, a zatim se vratiti u po\u010detni stoje\u0107i polo\u017eaj. Uklju\u010dit \u0107ete cijeli raspon pokreta i u potpunosti iskoristiti sve faze pokreta.<\/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\">5. Poku\u0161ajte s unilateralnim vje\u017ebama<\/h3>\n\n\n\n<p>Kod nekih vje\u017ebi prirodno ne\u0107ete raditi <strong>unilateralni pokret<\/strong>, ali s mnogima je to mogu\u0107e. Primjer mo\u017ee biti <strong>jednono\u017eni \u010du\u010danj ili plank s potporom na jednoj ruci.<\/strong> Po\u010det \u0107ete vi\u0161e raditi na stabilnosti tijekom vje\u017ebanja, a u slu\u010daju planka s potporom na jednoj ruci vi\u0161e \u0107ete uklju\u010diti i trbu\u0161ne kose mi\u0161i\u0107e. Drugi je primjer <strong>unilateralno letenje koriste\u0107i bocu s vodom ili, koliko je to mogu\u0107e, punu vre\u0107icu za kupovinu,<\/strong> kada se mi\u0161i\u0107i jezgre ponovno malo vi\u0161e uklju\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju prednosti izvo\u0111enja planka, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-ce-se-dogoditi-ako-budete-svaki-dan-pravili-plank\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to vam se doga\u0111a kada izvodite plank svaki dan.<\/a><\/strong><\/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\/11\/image-1-1124x749.jpeg\" alt=\"Napravite vi\u0161e ponavljanja i usporite vje\u017ebu\" class=\"wp-image-194561\" width=\"843\" height=\"562\" title=\"Napravite vi\u0161e ponavljanja i usporite vje\u017ebu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Napravite vi\u0161e ponavljanja<\/h3>\n\n\n\n<p>Mo\u017eda je vrlo jasna metoda kako trening u\u010diniti izazovnijim, ali vrijedi ju spomenuti. Cijenit \u0107ete izvo\u0111enje vi\u0161e ponavljanja, pogotovo ako ne koristite eksterno optere\u0107enje, a vje\u017ebe vam postaju prelake. <strong>S vi\u0161e ponavljanja posti\u0107i \u0107ete metaboli\u010dki stres<\/strong>, \u0161to je jedan od mehanizama koji poti\u010du rast mi\u0161i\u0107a.<\/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\">7. Skratite interval odmaranja<\/h3>\n\n\n\n<p>Skra\u0107ivanjem stanke izme\u0111u serija, vje\u017eba se izvodi u kra\u0107em vremenu, \u0161to dovodi do vi\u0161e metaboli\u010dkog stresa, sli\u010dno kao u prethodnom slu\u010daju. <strong>Mi\u0161i\u0107i jednostavno rade vi\u0161e.<\/strong> Zapo\u010dnite skra\u0107ivati interval odmora za 10 sekundi, ovisno o va\u0161em treningu.<\/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\">8. Opteretite mi\u0161i\u0107e pod drugim kutom<\/h3>\n\n\n\n<p>\u0160to \u0107ete u\u010diniti kad vam obi\u010dni sklekovi postanu prelaki? To\u010dno, <strong>stavite noge na podignutu platformu,<\/strong> poput kau\u010da, stolice ili stola. To \u0107e vi\u0161e opteretiti gornju polovicu tijela, prisiljavaju\u0107i mi\u0161i\u0107e na ja\u010di rad. Isti princip mo\u017eete koristiti i prilikom izvo\u0111enje vje\u017ebe most, kada ponovno stavite noge na podignutu platformu i u\u010dinkovitije trenirate stra\u017enjicu i stra\u017enji dio bedara.<\/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\">9. Budite kreativni i kombinirajte vrste vje\u017ebi<\/h3>\n\n\n\n<p>Kako za\u010diniti svoj trening i u\u010diniti ga jo\u0161 izazovnijim? <strong>Kombinirajte vi\u0161e vrsta u jednome.<\/strong> Ilustrirat \u0107emo to na primjeru \u010du\u010dnja koji koristi stati\u010dku izdr\u017eljivost ili pulsiranje i pliometriju. Na po\u010detku napravite 10 \u010du\u010dnjeva, a zatim se pribli\u017eite donjem krajnjem polo\u017eaju i zadr\u017eite 10 sekundi ili napravite 10 malih pokreta gore-dolje (&#8220;pulsiranje&#8221;). Zavr\u0161ite cijelu seriju \u010du\u010danj-skokovima. O vama i va\u0161im vje\u0161tinama ovisi kako \u0107ete u\u010diniti vje\u017ebu izazovnijom te postoje mnoge mogu\u0107nosti.<\/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\">10. Sve \u0161to mo\u017eete na\u0107i u ku\u0107i koristite kao eksternu te\u017einu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Konzerviranu hranu, <\/strong>poput slanutka ili graha, razne velike<strong> plasti\u010dne boce napunjene vodom ili pijeskom.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mo\u017eete koristiti <strong><a href=\"https:\/\/gymbeam.hr\/boca-hydrator-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hidratore<\/a> i ba\u010dve s vodom<\/strong> kao optere\u0107enje umjesto klasi\u010dnih bu\u010dica.<\/span><\/span><\/li><li><strong>Ruksak ili naprtnja\u010du napunjenu knjigama<\/strong> ili plasti\u010dne boce napunjene vodom mo\u017eete koristiti <strong>kao optere\u0107enje za \u010du\u010dnjeve, iskorake i druge vje\u017ebe usredoto\u010dene na donju polovicu tijela, kao i kod plankova ili sklekova.<\/strong><\/li><li>Posebno \u0107ete cijeniti<strong> torbe za kupovinu napunjene knjigama ili plasti\u010dnim bocama s vodom<\/strong> tijekom vje\u017ebi za biceps, triceps ili ramena.<\/li><li><strong>Komadi namje\u0161taja<\/strong> koji su prikladni za rukovanje i ne predstavljaju rizik da povrijedite sebe ili nekoga drugoga ili da uni\u0161tite stan. Ako u dnevnoj sobi imate manji masivni stol, mo\u017eete ga koristiti, naprimjer, za le\u0111no veslanje. Stolac ili kau\u010d zauzvrat \u0107e poslu\u017eiti kao podr\u0161ka za triceps ili obi\u010dne sklekove.<\/li><li>Pitate se kako napraviti \u0161ipku? Uzmite staru drvenu metlu ili neiskori\u0161teni hokejski \u0161tap i sa svake strane stavite torbe za kupovinu ili ruksak napunjen knjigama. Njihov polo\u017eaj mo\u017eete popraviti ljepljivom trakom ili trakom za pri\u010dvr\u0161\u0107ivanje tepiha.<\/li><li><strong>Koristite svog partnera<\/strong>, posebno kada izvodite \u010du\u010dnjeve, sklekove ili izdr\u017eljivost u planku. Naravno, on\/ona se ne mora naslanjati punom te\u017einom na vas, sve \u0161to treba u\u010diniti je staviti noge na va\u0161a le\u0111a kad izvodite plank.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odjednom smo kod ku\u0107e otkrili gotovo cijelu teretanu, zar ne? Ako ne \u017eelite ovako improvizirati, nabavite <a href=\"https:\/\/gymbeam.hr\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dne trake s otporom<\/a>, <a href=\"https:\/\/gymbeam.hr\/prijenosni-sustavi-za-trening\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijski trena\u017eer<\/a> ili bu\u010dice za opremanje va\u0161e ku\u0107ne teretane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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\/11\/241A4886-_OK-1124x749.jpg\" alt=\"Budite kreativni, kombinirajte vrste vje\u017ebi i koristite kao optere\u0107enje sve \u0161to vam mo\u017ee pru\u017eiti ku\u0107a\" class=\"wp-image-194579\" width=\"843\" height=\"562\" title=\"Budite kreativni, kombinirajte vrste vje\u017ebi i koristite kao optere\u0107enje sve \u0161to vam mo\u017ee pru\u017eiti ku\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/241A4886-_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\"><span class=\"ez-toc-section\" id=\"Sto_treba_upamtiti\"><\/span>\u0160to treba upamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Trening kod ku\u0107e bez fitness opreme ne mora biti dosadan<\/strong> i uop\u0107e se ne morate brinuti da se ne\u0107e ra\u010dunati. Naravno, nije toliko izazovno kao u teretani, gdje ste navikli \u010du\u010dati sa &#8220;stotkom&#8221;, ali onaj tko je voljan tra\u017ei na\u010dine. Zanimljivo je i da za odr\u017eavanje mi\u0161i\u0107ne mase trebate vje\u017ebati samo oko 1-2 treninga tjedno, s 1-2 po\u0161tene vje\u017ebe po dijelu mi\u0161i\u0107a koje \u0107e se s brojem ponavljanja pribli\u017eiti stanju zatajenja mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Od uobi\u010dajenih stvari koje imate kod ku\u0107e mo\u017eete stvoriti eksterno optere\u0107enje<\/strong> koje \u0107e vam trening u\u010diniti te\u017eim. Mo\u017eete biti nadahnuti dana\u0161njim \u010dlankom. Primjerice, takva stati\u010dka izdr\u017eljivost u dubokim \u010du\u010dnjevima mo\u017ee biti uistinu izazovna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se vi nosite s treningom kod ku\u0107e? Podijelite s nama u komentarima svoje savjete, prijedloge, ure\u0111aje koje koristite za ku\u0107ni trening. Ako vam se \u010dlanak svidio i bio vam je koristan, podr\u017eite ga tako da ga podijelite kako bi i va\u0161i prijatelji mogli pobolj\u0161ati svoje treninge kod ku\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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Trening kod ku\u0107e mo\u017eete u\u010diniti izazovnim \u010dak i bez fitness opreme! Evo na\u0161ih najboljih savjeta kako uspjeti u tome.<\/p>\n","protected":false},"author":65,"featured_media":194598,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6177,7256,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312643","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-hiit-trening-hr","9":"tag-trening-snage-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>Kako da svoj trening kod ku\u0107e napravite izazovnijim \u010dak i bez fitness opreme - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trening kod ku\u0107e mo\u017eete u\u010diniti izazovnim \u010dak i bez fitness opreme! 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