{"id":315676,"date":"2021-01-12T13:28:00","date_gmt":"2021-01-12T12:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315676"},"modified":"2021-12-02T05:58:48","modified_gmt":"2021-12-02T04:58:48","slug":"polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/","title":{"rendered":"Polutrbu\u0161njaci i trbu\u0161njaci: za\u0161to vam ne poma\u017eu u topljenju masno\u0107e s trbuha?"},"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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Kako_izgubiti_masnocu_s_trbuha_i_koliko_je_tjelesne_masnoce_normalno\" title=\"Kako izgubiti masno\u0107u s trbuha i koliko je tjelesne masno\u0107e normalno?\">Kako izgubiti masno\u0107u s trbuha i koliko je tjelesne masno\u0107e normalno?<\/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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Zasto_ne_gubite_tezinu_oko_trbuha_sa_stotinama_polutrbusnjaka_i_trbusnjaka_dnevno\" title=\"Za\u0161to ne gubite te\u017einu oko trbuha sa stotinama polutrbu\u0161njaka i trbu\u0161njaka dnevno?\">Za\u0161to ne gubite te\u017einu oko trbuha sa stotinama polutrbu\u0161njaka i trbu\u0161njaka dnevno?<\/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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Koji_dio_tijela_najprije_gubi_masnocu_kada_gubite_tezinu\" title=\"Koji dio tijela najprije gubi masno\u0107u kada gubite te\u017einu?\">Koji dio tijela najprije gubi masno\u0107u kada gubite te\u017einu?<\/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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Sto_treba_uciniti_kako_bi_se_uspjesno_izgubila_tezina_u_predjelu_trbuha\" title=\"\u0160to treba u\u010diniti kako bi se uspje\u0161no izgubila te\u017eina u predjelu trbuha?\">\u0160to treba u\u010diniti kako bi se uspje\u0161no izgubila te\u017eina u predjelu trbuha?<\/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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Na_kraju_krajeva_postoji_li_nesto_sto_mozete_uciniti_kako_biste_potaknuli_sagorijevanje_masnoca_na_trbuhu\" title=\"Na kraju krajeva, postoji li ne\u0161to \u0161to mo\u017eete u\u010diniti kako biste potaknuli sagorijevanje masno\u0107a na trbuhu?\">Na kraju krajeva, postoji li ne\u0161to \u0161to mo\u017eete u\u010diniti kako biste potaknuli sagorijevanje masno\u0107a na trbuhu?<\/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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/#Sto_mozemo_nauciti_iz_svega_ovoga\" title=\"\u0160to mo\u017eemo nau\u010diti iz svega ovoga?\">\u0160to mo\u017eemo nau\u010diti iz svega ovoga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zvu\u010di poprili\u010dno logi\u010dno. Ako \u017eelite izgubiti masno\u0107u s trbuha, trebate vje\u017ebati abdominalno podru\u010dje. I kao \u0161to mnogi pisci \u010dlanaka sa zajam\u010denim savjetima za ravan trbuh u ni manje ni vi\u0161e nego sedam dana savjetuju, uskoro \u0107ete ponovno imati pri\u017eeljkivane plo\u010dice. Ili je sve to ipak malo kompliciranije od toga i \u010dak vam stotine polutrbu\u0161njaka ne\u0107e pomo\u0107i da izgubite masno\u0107u s trbuha? Pogledajmo \u0161to le\u017ei i \u0161to ne le\u017ei u snazi trbu\u0161njaka i polutrbu\u0161njaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postizanje barem djelomi\u010dno vidljivih mi\u0161i\u0107a u abdominalnom podru\u010dju san je mnogih sporta\u0161a i entuzijasta zdravog na\u010dina \u017eivota. Tko zna za\u0161to se <strong>isklesan trbuh<\/strong> i <strong>vrlo niski postotak tjelesne masti<\/strong> smatraju simbolom uspjeha i zdravlja, a mo\u017eda je ba\u0161 suprotno istina? Zbog ovoga se ljudi upu\u0161taju u razli\u010dite izazove, ekstremne dijete, detoksikacije i planove treniranja koji im navodno jam\u010de vidljive rezultate pa i ve\u0107e samopouzdanje ili sre\u0107u u \u017eivotu. Me\u0111utim, u mnogim slu\u010dajevima ovo ne predstavlja trenutni vrhunac abdominalnih mi\u0161i\u0107a. Svatko bi trebao \u017eeljeti biti <strong>najbolja<\/strong> i <strong>najsretnija verzija samoga sebe<\/strong>, ali trebate razmi\u0161ljati i o tome \u0161to to zna\u010di posebno za vas, a zatim poku\u0161ati posti\u0107i svoje najodva\u017enije snove.<\/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_izgubiti_masnocu_s_trbuha_i_koliko_je_tjelesne_masnoce_normalno\"><\/span>Kako izgubiti masno\u0107u s trbuha i koliko je tjelesne masno\u0107e normalno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rje\u0161avanje prekomjerne masno\u0107e bilo gdje na tijelu velika je prednost za va\u0161e zdravlje, ali i za va\u0161e samopouzdanje i zadovoljstvo samim sobom. Prekomjerna intraabdominalna (visceralna) ili potko\u017ena masno\u0107a povezana je s pove\u0107anim rizikom od razvoja inzulinske rezistencije, dijabetesa tipa 2 ili sr\u010danih bolesti. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Visceralna ili intraabdominalna masno\u0107a <\/strong>mo\u017ee se prona\u0107i u trbu\u0161noj \u0161upljini oko unutarnjih organa. Njezina je prekomjernost povezana s brojnim bolestima, kao \u0161to je dijabetes tipa 2 ili sr\u010dane bolesti. <span style=\"color: #ff6600;\">[2\u20134]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Potko\u017ena masno\u0107a <\/strong>nalazi se u potko\u017enom tkivu izme\u0111u ko\u017ee i mi\u0161i\u0107a i svatko je mo\u017ee jednostavno osjetiti u obliku ko\u017enih nabora. Unutar normalnih se granica ne povezuje s pove\u0107anim rizikom od razvoja brojnih civilizacijskih bolesti te je stoga prije estetski problem nego zdravstveni problem.<span style=\"color: #ff6600;\">&nbsp;[2\u20133]<\/span><\/li><\/ul>\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\">Koji se postotak tjelesne masno\u0107e smatra normalnim?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za&nbsp;<strong>zdravog mladog mu\u0161karca<\/strong>&nbsp;normalna koli\u010dina tjelesne masno\u0107e iznosi oko <strong>20 %<\/strong> ali za sve koli\u010dine preko ovog iznosa ve\u0107 po\u010dinjemo govoriti o prekomjernoj tjelesnoj te\u017eini.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/li><li>Za <strong>zdravu mladu \u017eenu<\/strong>&nbsp;normalna koli\u010dina tjelesne masno\u0107e pribli\u017eno iznosi do&nbsp;<strong>30% <\/strong> ali za sve brojke iznad ovoga ve\u0107 po\u010dinjemo govoriti o prekomjernoj tjelesnoj te\u017eini. <span style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"Kako izgubiti te\u017einu u abdominalnom podru\u010dju i koliko je tjelesne masno\u0107e normalno?\" class=\"wp-image-198237\" width=\"843\" height=\"563\" title=\"Kako izgubiti te\u017einu u abdominalnom podru\u010dju i koliko je tjelesne masno\u0107e normalno?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" 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=\"Zasto_ne_gubite_tezinu_oko_trbuha_sa_stotinama_polutrbusnjaka_i_trbusnjaka_dnevno\"><\/span>Za\u0161to ne gubite te\u017einu oko trbuha sa stotinama polutrbu\u0161njaka i trbu\u0161njaka dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to se doga\u0111a mi\u0161i\u0107ima kada ih opteretite treningom snage sa svojom vlastitom te\u017einom, dvoru\u010dnim utegom ili vitlom? Tako je, postaju sna\u017eniji i ve\u0107i. U osnovi se ista stvar doga\u0111a kada vje\u017ebate svoj trbuh vje\u017ebanjem prsnih trbu\u0161njaka i trbu\u0161njaka. Zna\u010di li to da gubite te\u017einu ja\u010danjem trbu\u0161nih mi\u0161i\u0107a? Na\u017ealost, ne, ali nasre\u0107u, <strong>svi imamo trbu\u0161ne mi\u0161i\u0107e, samo \u0161to se neki mogu vi\u0161e sakriti pod ve\u0107im slojem tjelesne masno\u0107e. <\/strong>S druge strane, vje\u017ebanje pomo\u0107u polutrbu\u0161njaka pove\u0107ava snagu abdominalnih mi\u0161i\u0107a i najvjerojatnije njihov volumen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo bi lijepo kada bismo mogli re\u0107i da \u0107emo vje\u017ebaju\u0107i abdomen ili noge izgubiti masno\u0107u u tim podru\u010djima. No, to nije na\u010din na koji na\u0161a tijela funkcioniraju&#8230;<\/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\">Kada vje\u017ebate abdomen, vje\u017ebate abdomen&#8230;<\/h3>\n\n\n\n<p>Na Sveu\u010dili\u0161tu u Illinoisu znanstvenici su poku\u0161ali odgovoriti na isto pitanje koje si mi danas postavljamo. Ukupno 24 volontera (14 mu\u0161karaca i 10 \u017eena izme\u0111u 18 i 40 godina) nasumce su podijeljeni u dvije grupe. Ispitna je grupa imala zadatak <strong>vje\u017ebati pomo\u0107u sedam vje\u017ebi za abdomen pet puta tjedno 6 tjedana u 2 serije i 10 ponavljanja.<\/strong> Kontrolna je grupa u\u017eivala u miru i slobodnom vremenu, a obje su grupe bile na izokalori\u010dnoj prehrani, odnosno prehrani s istim udjelom energije kao i prije intervencije. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">I koji je bio rezultat studije?&nbsp;<\/strong>U ispitnoj se grupi pove\u0107ala snaga trbu\u0161nih mi\u0161i\u0107a i mi\u0161i\u0107na izdr\u017eljivost, ali <strong>nije bilo gubitka ukupne tjelesne masno\u0107e ili masno\u0107e pohranjene u potko\u017enom tkivu abdomena<\/strong> u usporedbi s grupom koja doslovno nije radila ni\u0161ta. I mora da je prili\u010dno uznemiruju\u0107e kada svaki dan vje\u017ebate trbuh kako biste ga smanjili, ali bez rezultata. Potreban je sveobuhvatniji pristup, o kojemu \u0107emo uskoro raspravljati. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugo je istra\u017eivanje testiralo program treninga u trajanju od 27 tjedana koji se sastojao od progresivnog modela vje\u017ebi vrsta trbu\u0161njaci u ukupnoj koli\u010dini od 5004 s 13 mu\u0161karaca koji su trenirali. \u0160to su znanstvenici otkrili? <strong>Tjelesna te\u017eina i postotak tjelesne masno\u0107e nisu se promijenili, \u010dak je i veli\u010dina stanica masno\u0107e u abdomenu ostala ista,<\/strong> sli\u010dna veli\u010dini trbu\u0161nog ko\u017enog nabora (koli\u010dina potko\u017ene masno\u0107e). <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A posljednja je studija u ovom pregledu promatrala 40 pretilih \u017eena i u\u010dinak intervencije u trajanju od 12 tjedana u kojoj su sudionice podijeljene u dvije grupe, prvu grupu koja je slijedila prehrambene mjere i vje\u017ebanje pomo\u0107u abdominalnih vje\u017ebi i drugu grupu koja je pratila samo prehrambene mjere. <strong>Obje su grupe izgubile te\u017einu, a razlika me\u0111u grupama bila je zanemariva. <\/strong>\u0160to jo\u0161? Istra\u017eiva\u010di ponovno nisu prona\u0161li razliku me\u0111u grupama u gubitku tjelesne masno\u0107e u abdominalnom podru\u010dju. <span style=\"color: #ff6600;\">[8]<\/span> Ako tra\u017eite vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">21 najbolja vje\u017eba uz kori\u0161tenje vlastite te\u017eine za ja\u010danje abdomena.<\/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\/11\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"Koji dio tijela najprije gubi masno\u0107u kada gubite te\u017einu?\" class=\"wp-image-198250\" width=\"843\" height=\"562\" title=\"Koji dio tijela najprije gubi masno\u0107u kada gubite te\u017einu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" 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=\"Koji_dio_tijela_najprije_gubi_masnocu_kada_gubite_tezinu\"><\/span>Koji dio tijela najprije gubi masno\u0107u kada gubite te\u017einu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ba\u0161 kao \u0161to <strong>ne mo\u017eete kontrolirati gdje se masno\u0107a pohranjuje, ne mo\u017eete kontrolirati gdje je va\u0161e tijelo najprije razgra\u0111uje.&nbsp;<\/strong>U prvi mah mnogo ljudi pohranjuje masno\u0107u oko abdomena \u0161to se uglavnom povezuje s niskim razinama testosterona i pove\u0107anim razinama hormona stresa kortizola. <strong>\u017dene su op\u0107enito sklonije pohranjivati masne rezerve na bedrima i stra\u017enjici<\/strong> na \u010demu mogu \u201ezahvaliti\u201d \u017eenskom spolnom hormonu estrogenu koji se povezuje s ovime. <span style=\"color: #ff6600;\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormoni, genetika i cjelokupni \u017eivotni stil upli\u0107u se u slo\u017eenost ovoga problema. Neki su toliko sretni jer su osvojili genetsko-hormonsku lutriju i masno\u0107a se ravnomjerno pohranjuje u cijelom tijelu i ravnomjerno se iz tijela uklanja.<\/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\">Stoga nema smisla poku\u0161avati izgubiti te\u017einu s jednog odre\u0111enog mjesta na tijelu&nbsp;<\/strong>jer to jednostavno nije mogu\u0107e. Osobno mi se jako svi\u0111a usporedba lokaliziranog gubitka te\u017eine s bazenom i kantom vode: <em>\u201ePoku\u0161avati izgubiti te\u017einu na odre\u0111enom dijelu tijela \u010de\u0161\u0107e na njemu vje\u017ebaju\u0107i (npr. abdomen) jest poput kori\u0161tenja kante da zagrabimo vodu iz samo jednog kuta bazena.\u201d<\/em><\/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=\"28324,8350,28792,28936,7185,36631,29117,49009,36025,36340\" ><\/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=\"Sto_treba_uciniti_kako_bi_se_uspjesno_izgubila_tezina_u_predjelu_trbuha\"><\/span>\u0160to treba u\u010diniti kako bi se uspje\u0161no izgubila te\u017eina u predjelu trbuha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada zasigurno znamo da ne postoji \u010darobna formula za rje\u0161avanje ne\u017eeljene masno\u0107e u odre\u0111enom podru\u010dju, pogledajmo dobre stare i vremenom dokazane trikove koji stvarno djeluju, samo \u0161to se na prvi pogled ne smatraju \u201eseksi\u201d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kalorijski deficit <\/strong>klju\u010dan je za uspje\u0161no mr\u0161avljenje. U osnovi su prehrambeni pristupi i prehrana samo alati za postizanje kalorijskog deficita. <strong>Postavite kalorijski deficit od 10 do 20 %<\/strong> \u0161to je dugoro\u010dno odr\u017eivo i pomo\u0107i \u0107e vam na duge staze.<\/li><li><strong>Cjelokupno pobolj\u0161anje prehrane<\/strong> donijet \u0107e vam vi\u0161e povr\u0107a, vo\u0107a, visokokvalitetnih proteina, masti, ugljikohidrata i mno\u0161tvo vlakana umjesto niskokvalitetne i visoko industrijski obra\u0111ene hrane, kao \u0161to su razli\u010diti slatki\u0161i, slane grickalice i fast food. Odricanjem od alkohola ili barem smanjivanjem njegove potro\u0161nje, u\u0161tedjet \u0107ete nekoliko stotina kalorija vi\u0161e i izbje\u0107i jutarnje glavobolje. <strong>Kao rezultat \u0107ete vjerojatno spontano smanjiti unos energije i po\u010deti gubiti te\u017einu <\/strong>bez ikakve boli.<\/li><li><strong>Dostatnost proteina <\/strong>klju\u010dna je za<strong> <\/strong>optimalno funkcioniranje imunolo\u0161kog sustava, regeneraciju i rast mi\u0161i\u0107ne mase, ve\u0107i osje\u0107aj sitosti nakon obroka, a <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteini <\/a>\u010dak mogu pomo\u0107i u kontroli neumoljivih \u017eudnji, i to ne samo za slatki\u0161ima. Nakon treninga snage i gubitka te\u017eine <strong>odr\u017eavajte unos proteina od oko 1,6 \u2013 2,0 grama proteina po kilogramu tjelesne te\u017eine.<\/strong> Sjetite se da pove\u0107anje kapaciteta vje\u017ebanja i pove\u0107ani kalorijski deficit tako\u0111er zna\u010de i ve\u0107e zahtjeve za proteinima. Visokokvalitetan <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biljni veganski protein<\/a> tako\u0111er mogu pomo\u0107i s dovoljnim unosom. <span style=\"color: #ff6600;\">[11-14]<\/span><\/li><li><strong>Slo\u017eeni trening snage <\/strong>idealna je pomo\u0107 u promjeni va\u0161e figure. <strong>Ja\u010da, uvr\u0161\u0107uje i poti\u010de rast mi\u0161i\u0107a<\/strong> poma\u017eu\u0107i u izgradnji atraktivnog stasa s razvijenim abdominalnim mi\u0161i\u0107ima. <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prakticirajte dobar trening<\/a> snage oko <strong>tri puta tjedno<\/strong> i budite strpljivi i uporni.<\/li><li><strong>Sportovi izdr\u017eljivosti idealan su na\u010din za sagorijevanje prekomjernih masnih rezervi. <\/strong>Ne morate postati ljubitelj bicikliranja ili <strong>tr\u010danja<\/strong>, jednostavno se svaki dan poku\u0161ajte baviti bilo kojim aerobnim sportom koji vam se svi\u0111a. Odite u dugu \u0161etnju, idite se koturaljkati, skijati ili plivati. Prosje\u010dna \u017eena od 65 kilograma sagori pribli\u017eno 540 kcal, a mu\u0161karac od 80 kilograma pribli\u017eno 660 kcal tijekom tr\u010danja 8 km\/h.<\/li><li><strong>\u0160to je mogu\u0107e vi\u0161e vje\u017ebanja tijekom dana <\/strong>zna\u010di vi\u0161e sagorene energije, \u0161to odra\u017eava u\u010dinkovitiji gubitak te\u017eine. <strong>Poku\u0161ajte \u0161to je mogu\u0107e vi\u0161e hodati,<\/strong> umjesto dizala i pokretnih stuba koristite stepenice i mo\u017eda na \u010di\u0161\u0107enje ku\u0107e po\u010dnite gledati kao na vrstu kru\u017enog treninga.<\/li><li><strong>Ra\u010duna se bilo koja fizi\u010dka aktivnost u kojoj u\u017eivate. <\/strong>Kretanje tro\u0161i energiju koju tijelo ima. A razlika izme\u0111u gledanja televizora sat vremena i tjelesna aktivnost u igricama pro\u0161irene stvarnosti s igra\u0107om konzolom mo\u017ee biti stotinu kalorija.<\/li><li><strong>Svakodnevnih 7 \u2013 9 sati sna <\/strong>klju\u010dno je za odr\u017eavanje optimalnih razina testosterona, gladi i hormona sitosti (leptin i grelin), odr\u017eavanje kognitivne funkcije i na kraju, ali ne i manje va\u017eno, otpornosti imunolo\u0161kog sustava. Ako vas zanima san, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pobolj\u0161ati san i kako on utje\u010de na zdravlje i rast mi\u0161i\u0107ne mase?<\/a><\/strong><\/li><li><strong>Manje stresa u \u017eivotu <\/strong>donijet \u0107e vi\u0161e mira u va\u0161 \u017eivot, <strong>otporniji imunolo\u0161ki sustav<\/strong> i uravnote\u017eeniji hormonski sustav zbog ni\u017eih razina hormona stresa kortizola koji je tako\u0111er povezan s vi\u0161im razinama pohranjene masno\u0107e u abdominalnom podru\u010dju. Osim vje\u017ebi disanja i meditacije, hladno stvrdnjavanje mo\u017ee pomo\u0107i u smanjenju kroni\u010dnog stresa.<\/li><\/ol>\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\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"Kako brzo izgubiti masno\u0107u s trbuha?\" class=\"wp-image-198263\" width=\"843\" height=\"587\" title=\"Kako brzo izgubiti masno\u0107u s trbuha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" 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=\"Na_kraju_krajeva_postoji_li_nesto_sto_mozete_uciniti_kako_biste_potaknuli_sagorijevanje_masnoca_na_trbuhu\"><\/span>Na kraju krajeva, postoji li ne\u0161to \u0161to mo\u017eete u\u010diniti kako biste potaknuli sagorijevanje masno\u0107a na trbuhu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna je studija prou\u010davala je li povezano pohranjivanje masnog tkiva u odnosu na pokrivenost pokreta energijom. Istra\u017eiva\u010di su usporedili promjene u potko\u017enoj masno\u0107i u odnosu na rad mi\u0161i\u0107a. Bez obzira na intenzitet vje\u017ebe, <strong>pove\u0107ani protok krvi i lipoliza (\u201esagorijevanje masno\u0107a\u201d)<\/strong> uo\u010deni su u potko\u017enoj masno\u0107i u odnosu na rad mi\u0161i\u0107a. No ima li stvarnog preklapanja sa svakodnevnim \u017eivotom? Na\u017ealost, nema. <strong>Pove\u0107ani u\u010dinak lipolize ima zaista minimalan<\/strong> i poprili\u010dno zanemariv u\u010dinak u odnosu na cjelokupni \u017eivotni stil i sve \u010dimbenike koji utje\u010du na gubitak te\u017eine.&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>Neki radovi \u010dak sugeriraju <strong>slabi pozitivni u\u010dinak treninga snage i kasnijeg kardio treninga na \u017eeljeni gubitak te\u017eine unutar lokaliziranog podru\u010dja.&nbsp;<\/strong>Jednostavno govore\u0107i, ako vi\u0161e opteretite gornji dio tijela tijekom treninga snage i kasnijeg kardio treninga, vjerojatno \u0107ete povu\u0107i malo vi\u0161e energije iz masnih zaliha pohranjenih u gornjoj polovici tijela. Me\u0111utim, treba ponovno re\u0107i, ovaj je u\u010dinak podre\u0111en svim uvjetima uspje\u0161nog gubitka te\u017eine i prije je&nbsp;<strong>potencijalna \u201ebiohakerska\u201d metoda<\/strong>&nbsp;\u010diji u\u010dinak na lokalizirani gubitak te\u017eine jo\u0161 uvijek nije dovoljno potvr\u0111en. S druge strane, ako napravite nekoliko vje\u017ebi trbuha tijekom treninga, a zatim trideset minuta kardio treninga, apsolutno ni u \u010demu ne\u0107ete pogrije\u0161iti, ve\u0107 \u0107ete, sasvim suprotno, samo profitirati. <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<p><strong>Prilikom gubljenja te\u017eine uvijek je rije\u010d o omjeru sagorene energije i dobivene energije. <a href=\"https:\/\/gymbeam.hr\/sredstvo-za-izgaranje-masnoca-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Visokokvalitetni sagorjeva\u010di masno\u0107a<\/a> <\/strong>sadr\u017ee termogene tvari koje stimuliraju tijelo na proizvodnju vi\u0161e topline koja <strong>tro\u0161i energiju. <\/strong>Istovremeno postoje tvari koje u svojem sastavu imaju <strong>pozitivan u\u010dinak na upale i koncentraciju. <\/strong>Kao rezultat mo\u017eete vi\u0161e napraviti tijekom treninga, \u0161to se prenosi u vi\u0161e sagorenih kalorija i vi\u0161e doprinosi mozaiku gubitka te\u017eine. Ako vas zanima kako pove\u0107ati u\u010dinkovitost sagorjeva\u010da masno\u0107a, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/6-savjeta-kako-poboljsati-ucinke-sagorjevaca-masti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 savjeta kako pobolj\u0161ati u\u010dinke sagorjeva\u010da masno\u0107a.<\/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\/image00033-1124x749.jpeg\" alt=\"Kako sagorjeti masno\u0107e na trbuhu?\" class=\"wp-image-198304\" width=\"843\" height=\"562\" title=\"Kako sagorjeti masno\u0107e na trbuhu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-2048x1365.jpeg 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_mozemo_nauciti_iz_svega_ovoga\"><\/span>\u0160to mo\u017eemo nau\u010diti iz svega ovoga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u017ealost, <strong>ne postoji nijedna vje\u017eba koja mo\u017ee stvoriti isklesane trbu\u0161ne mi\u0161i\u0107e<\/strong> na va\u0161em trbuhu ili otopiti ne\u017eeljenu masno\u0107u. No ono \u0161to prsni trbu\u0161njaci i trbu\u0161njaci mogu u\u010diniti jest pomo\u0107i u ja\u010danju i pove\u0107anju abdominalnih mi\u0161i\u0107a, posebno uzdu\u017enih trbu\u0161nih mi\u0161i\u0107a koji tvore \u010duveni \u201esix pack\u201d na trbuhu.<\/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\">Vidljivost abdominalnih mi\u0161i\u0107a&nbsp;<\/strong>nije stvar snage ili volumena, iako su svakako na neki na\u010din povezani, ve\u0107 je to stvar <strong>koli\u010dine potko\u017ene masno\u0107e.&nbsp;<\/strong>Ona je glavni &#8220;krivac&#8221; \u0161to va\u0161i trbu\u0161ni mi\u0161i\u0107i nisu vidljivi. Kada sve ulo\u017eite u razuman plan treninga i prehranu, tra\u017eit \u0107ete kretanje kada je god to mogu\u0107e, san \u0107e postati prioritet i stoga \u0107ete biti na dobrom putu prema uspje\u0161nom topljenju masno\u0107e, ne samo na trbuhu, ve\u0107 i na cijelom tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U skladu s trenutnim znanstvenim saznanjima zbog treninga snage mo\u017eete neznatno pove\u0107ati sagorijevanje masno\u0107a kao izvora energije u \u017eeljenom podru\u010dju tijekom kasnijih kardio aktivnosti. Tijekom treninga dovoljno je uklju\u010diti nekoliko konstruktivnih i dovoljno zahtjevnih vje\u017ebi na trbuhu, a zatim tr\u010dati na traci. No to je jo\u0161 uvijek kap u moru cjelovitog pristupa gubitku te\u017eine, a ne revolucionarna metoda.<\/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\">No pitanje jest daje li vam \u201esix pack\u201d na trbuhu ve\u0107i osje\u0107aj samopouzdanja i sre\u0107e?&nbsp;<\/strong>Me\u0111utim, odgovor je na svakome od vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li iskustva s gubitkom te\u017eine u abdominalnom podru\u010dju? Podijelite svoj savjet i trikove u komentarima. Ako vam se \u010dlanak svidio, pove\u0107ajte mu vidljivost dijeljenjem tako da va\u0161i prijatelji mogu saznati vi\u0161e o ispravnom gubljenju te\u017eine.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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>Kako izgubiti masno\u0107u s trbuha? U ovom \u0107ete \u010dlanku saznati za\u0161to vam stotine prsnih trbu\u0161njaka dnevno ne\u0107e pomo\u0107i u postizanju isklesanih trbu\u0161nih mi\u0161i\u0107a. No savjetovat \u0107emo vam \u0161to vam zaista mo\u017ee pomo\u0107i.<\/p>\n","protected":false},"author":65,"featured_media":198279,"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":[134],"tags":[6368,6308,7478,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315676","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbe-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>Polutrbu\u0161njaci i trbu\u0161njaci: za\u0161to vam ne poma\u017eu u topljenju masno\u0107e s trbuha? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako izgubiti masno\u0107u s trbuha? U ovom \u0107ete \u010dlanku saznati za\u0161to vam stotine prsnih trbu\u0161njaka dnevno ne\u0107e pomo\u0107i u postizanju isklesanih trbu\u0161nih mi\u0161i\u0107a. No savjetovat \u0107emo vam \u0161to vam zaista mo\u017ee pomo\u0107i.\" \/>\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\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Polutrbu\u0161njaci i trbu\u0161njaci: za\u0161to vam ne poma\u017eu u topljenju masno\u0107e s trbuha? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako izgubiti masno\u0107u s trbuha? U ovom \u0107ete \u010dlanku saznati za\u0161to vam stotine prsnih trbu\u0161njaka dnevno ne\u0107e pomo\u0107i u postizanju isklesanih trbu\u0161nih mi\u0161i\u0107a. 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