{"id":330435,"date":"2019-06-19T10:52:00","date_gmt":"2019-06-19T08:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=330435"},"modified":"2023-07-03T17:47:06","modified_gmt":"2023-07-03T15:47:06","slug":"scott-adkins-plan-treninga-dijeta-i-savjeti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/scott-adkins-plan-treninga-dijeta-i-savjeti\/","title":{"rendered":"Scott Adkins: Plan treninga, dijeta i savjeti"},"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\/scott-adkins-plan-treninga-dijeta-i-savjeti\/#Borilacke_vjestine\" title=\"Borila\u010dke vje\u0161tine\">Borila\u010dke vje\u0161tine<\/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\/scott-adkins-plan-treninga-dijeta-i-savjeti\/#Trenirajte_pametno\" title=\"Trenirajte pametno\">Trenirajte pametno<\/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\/scott-adkins-plan-treninga-dijeta-i-savjeti\/#Scott_Adkins_daje_savjete_za_vjezbanje\" title=\"Scott Adkins daje savjete za vje\u017ebanje\">Scott Adkins daje savjete za vje\u017ebanje<\/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\/scott-adkins-plan-treninga-dijeta-i-savjeti\/#Razlicite_vrste_figura\" title=\"Razli\u010dite vrste figura\">Razli\u010dite vrste figura<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Scott Adkins je engleski glumac i majstor borila\u010dkih vje\u0161tina. Zgodni glumac ima&nbsp;<strong>\u0161iroka ramena i savr\u0161eno V<\/strong>, \u0161to je vjerojatno najpo\u017eeljnija figura kod mu\u0161karaca.&nbsp;Ako ste gledali film Nepobjedivi 3, sigurno ste postali obo\u017eavatelj Scotta Adkinsa. Ne postoji \u010dovjek koji nije&nbsp;<strong>odu\u0161evljen njegovim nevjerojatnim MMA borila\u010dkim vje\u0161tinama<\/strong>, uklju\u010duju\u0107i savr\u0161ene taekwondo udarce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Scott ima hrva\u010dku figuru koja je san mnogih sporta\u0161a. Izgleda kao lo\u0161 ruski Herkul s tetova\u017eom i o\u017eiljcima. Visok je 180 cm i te\u017eak 75 kg. Njegovo iskustvo s borila\u010dkim vje\u0161tinama mu je zasigurno puno&nbsp;<strong>pomoglo u oblikovanju figure<\/strong>, a svoje tijelo odr\u017eavava u kondiciji zahvaljuju\u0107i&nbsp;<strong>napornim treninzima i uravnote\u017eenoj prehrani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ako \u017eelite oblikovati tijelo kao Boyka, morat \u0107ete raditi na mnogim mi\u0161i\u0107ima i <strong>imati minimum masti u tijelu<\/strong>. Da biste to u\u010dinili, morate vje\u017ebati sve pravilne vje\u017ebe kako biste dobili pravi oblik i proporcije. Obratite pozornost na njegove prsne mi\u0161i\u0107e i trbuh, zbog \u010dega izgleda kao&nbsp;<strong>kip gr\u010dkog boga.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,49360,29667,7185,28784,8350,28683,51652,29307\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Borilacke_vjestine\"><\/span>Borila\u010dke vje\u0161tine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Scott Adkins nije <em>&#8220;badass&#8221;<\/em> samo na ekranu \u2013 jo\u0161 je \u017eilaviji u stvarnom \u017eivotu. Po\u010deo je trenirati razli\u010dite stilove borila\u010dkih vje\u0161tina s 14 godina kada <strong>ga je inspirirao Bruce Lee<\/strong>. Po\u010deo je trenirati taekwondo, a <strong>s 19 godina osvojio je svoj prvi crni pojas.<\/strong>&nbsp;Ima crni pojas i u kickboxingu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">I to nije sve. Trenirao je karate, d\u017eudo, d\u017eiju-d\u017eicu, wushu, tajlandski boks i ninjutsu. Ne \u0161alimo se &#8211; ovo s ljudima napravi gledanje filmova u kojima glumi Brucee Lee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenirajte_pametno\"><\/span>Trenirajte pametno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott je i unato\u010d svojoj mi\u0161i\u0107noj strukturi vrlo brz. <strong>Brzo se kre\u0107e. Brzo udara.<\/strong> I \u010dini sva\u0161ta iako je ogroman. Pitate se kako je to mogu\u0107e? <strong>Zato \u0161to je pametno trenirao!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigurno poznajete mnogo boraca koji su bili brzi i elasti\u010dni, ali su se prestali boriti jer su postali spori i kruti zbog treninga snage. Zna\u010di li to da <strong>vas trening snage usporava?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ovisi o tome kako trenirate. Trening s utezima ne\u0107e vas usporiti ako se pridr\u017eavate rutine koja se uglavnom sastoji od <strong>vje\u017ebi u kojima se kombiniraju pokreti<\/strong>, a time i vi\u0161e mi\u0161i\u0107a odjednom&nbsp;<strong>\u2013 <\/strong>usredoto\u010dite se na&nbsp;<strong>stjecanje funkcionalne snage i mi\u0161i\u0107a<\/strong> \u2013 i ne \u017eurite s rezultatima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #339966;\"><em>Cilj je najva\u017eniji. Uvijek kada tra\u017eite nove na\u010dine kako u\u0107i u formu, <strong>prvo morate odlu\u010diti \u0161to \u017eelite<\/strong>. \u017delite li izgledati mi\u0161i\u0107avije, \u017eelite li izgubiti te\u017einu ili izgledati oblikovanije? Svoje treninge i prehranu prilago\u0111avam svakoj ulozi, ovisno o slici koju \u017eelim pokazati.<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Kada po\u010dne trenirati, Scott je veliki entuzijast. On prakticira razli\u010dite treninge i&nbsp;<strong>uvijek ima jasno definiran svoj fitness cilj<\/strong>&nbsp;koji ga pokre\u0107e i do najte\u017eih razina vje\u017ebanja. Radi vje\u017ebe koje pove\u0107avaju njegovu mi\u0161i\u0107nu masu, a ne izgleda kao Hulk. Osim kickboxinga koji<strong>&nbsp;izgra\u0111uje njegovu snagu i brzinu<\/strong>, voli i bench press, zgibove, \u010du\u010dnjeve i mrtvo dizanje. Zahvaljuju\u0107i ovim vje\u017ebama mu rastu ramena, \u0161to mu daje izgled ma\u010do mu\u0161karca, ali trenira i trbuh kako bi imao<strong> naju\u017ei mogu\u0107i struk<\/strong>, \u0161to mu tako\u0111er daje savr\u0161eni V oblik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p>\u2022 Bench Press na ravnoj klupi \u2013 3 serije, 6 ponavljanja\n\u2022 Veslanje (jednoru\u010dno, dvoru\u010dno) \u2013 3 serije, 6 ponavljanja\n\u2022 Potisak na ramena ispred glave u stoje\u0107em polo\u017eaju \u2013 2 serije, 12 ponavljanja\n\u2022 Privla\u010denja prema me\u0111ici \u2013 2 serije, 10 ponavljanja\n\u2022 Istezanja tricepsa u\u017eetom ili jednoru\u010dnim utezima \u2013 1-2 serije, 15 ponavljanja\n\u2022 Zgib bicepsa s jednoru\u010dnim bu\u010dicama (ili dvoru\u010dnim) \u2013 1-2 serije, 15 ponavljanja<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p>\u2022 \u010cu\u010danj s bu\u010dicom naprijed \u2013 3 serije, 5 ponavljanja\n\u2022 Mrtvo dizanje s ispru\u017eenim donjim udovima \u2013 3 serije, 6 ponavljanja\n\u2022 Iskoraci s jednoru\u010dnim bu\u010dicama \u2013 2 serije, 12 ponavljanja\n\u2022 Podizanja u sede\u0107em polo\u017eaju na stroju \u2013 5 serija, 12 ponavljanja\n\u2022 Podizanja u stoje\u0107em polo\u017eaju na stroju \u2013 2 serije, 12 ponavljanja<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p>Isto kao u ponedjeljak, ali se bench press na ravnoj klupi zamjenjuje bench pressom na kosoj klupi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovu skupinu vje\u017ebi za sagorjevanje masti ponavlja&nbsp;<strong>2-3 puta uz pauzu od 30 sekundi izme\u0111u skupina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Marinci \u2013 12 ponavljanja\n\u2022 Dumbbell swing (njihanje bu\u010dice) \u2013 20 ponavljanja\n\u2022 Planinarski poskoci \u2013 45 sekundi\n\u2022 Sklekovi s rukama blizu sebe \u2013 \u0161to vi\u0161e za 30 sekundi<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim izgradnje mi\u0161i\u0107a, radi i&nbsp;<strong>kardio trening<\/strong>, kao \u0161to su sprint i tr\u010danje kada \u017eeli pobolj\u0161ati brzinu ili se rije\u0161iti masti. Ova akcijska zvijezda se tako\u0111er oslanja na sportske aktivnosti kao \u0161to su nogomet i ko\u0161arka. Ova&nbsp;<strong>mje\u0161avina zabave i napornih treninga<\/strong>&nbsp;osigurava ravnote\u017eu tijela i uma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pokazivanje vje\u017ebi za sve skupine mi\u0161i\u0107a<\/h3>\n\n\n\n<p><strong>Le\u0111a:<\/strong> Mrtvo dizanje, zgibovi<\/p>\n\n\n\n<p><strong>Noge:<\/strong> \u010cu\u010dnjevi, mrtvo dizanje<\/p>\n\n\n\n<p><strong>Prsni ko\u0161:<\/strong> Potisak s jednoru\u010dnim bu\u010dicama na kosoj klupi, potisak na kosoj klupi, sklekovi, podizanja na ru\u010dama<\/p>\n\n\n\n<p><strong>Ramena:<\/strong> Podizanje bu\u010dice iznad glave<\/p>\n\n\n\n<p><strong>Trbuh:<\/strong> Podizanje nogu, alternativno podizanje nogu, L- sits, V &#8211; sits<\/p>\n\n\n\n<p><strong>Listovi:<\/strong> Vija\u010da, vertikalni skok<\/p>\n\n\n\n<p><strong>Podlaktice:<\/strong> Podizanje na \u0161ipci za zgibove<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Dan<\/th><th class=\"has-text-align-center\" data-align=\"center\">Skupine mi\u0161i\u0107a<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vje\u017ebe<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedjeljak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge, Le\u0111a, Ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtvo dizanje (5&#215;10), zgib (maks. 5) ili podizanje bicepsa (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trbuh, Podlaktica<\/td><td class=\"has-text-align-center\" data-align=\"center\">Podizanje nogu (20&#215;3), L- sits (1minX5)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Srijeda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge, Prsni ko\u0161<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtvo dizanje (5&#215;10), potisak s jednoru\u010dnim bu\u010dicama na kosoj klupi\/potisak na kosoj klupi (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetvrtak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trbuh, Listovi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Podizanje nogu (20&#215;3), L- sits (1minX5), vertikalni skok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Noge, Ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtvo dizanje (5&#215;10), podizanje bu\u010dice iznad glave (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Subota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trbuh<\/td><td class=\"has-text-align-center\" data-align=\"center\">Alternativno podizanje nogu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedjelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odmor<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Scott_Adkins_daje_savjete_za_vjezbanje\"><\/span>Scott Adkins daje savjete za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite dobiti mi\u0161i\u0107nu masu i snagu, pridr\u017eavajte se<strong>&nbsp;raspona 4-6 ponavljanja<\/strong>. Vje\u017ebajte 10 serija svake vje\u017ebe. Ako \u017eelite dobiti volumen, <strong>nemojte se baviti kardio ili fizi\u010dki zahtjevnim aktivnostima<\/strong>. To bi samo sprje\u010davalo stjecanje. Izbjegavajte namirnice koje sadr\u017ee gluten, kao \u0161to su ri\u017ea, p\u0161enica itd. Smanjite unos na minimum i jedite manje soli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodajte te\u017einu nakon svakog treninga. Ako&nbsp;<strong>prestanete napredovati, smanjite te\u017einu za 10%<\/strong> od maksimuma i po\u010dnite ispo\u010detka. Nikada&nbsp;<strong>nemojte vje\u017ebati do potpune iznemoglosti<\/strong>. Na\u0161 cilj je najbolja izvedba s velikim te\u017einama, stoga nema potrebe za potpunim iscrpljivanjem mi\u0161i\u0107a. To bi moglo pogor\u0161ati va\u0161e rezultate i dovesti do ozljede. Zapamtite, sigurnost je na prvom mjestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Razlicite_vrste_figura\"><\/span>Razli\u010dite vrste figura<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najnepouzdaniji dio va\u0161eg treninga je odabir pravog plana vje\u017ebanja i prehrane <strong>ovisno o va\u0161oj vrsti figure.<\/strong> Ljudi razli\u010dito reagiraju na trening snage, dakle ono \u0161to funkcionira kod nekoga, ne mora funkcionirati kod vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Sre\u0107om, ovaj trening je za sve 3 vrste figura. Me\u0111utim, i dalje se morate pridr\u017eavati nekih uputa kako biste <strong>postigli maksimalne rezultate<\/strong>. Evo nekoliko savjeta za dijetu i trening:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\"><strong>Savjeti za ektomorfnu figuru (ectomorphs)<\/strong><\/span><\/h3>\n\n\n\n<p>Ektomorfni tip ili hard gainers (oni koji se te\u017ee debljaju) su ljudi koji imaju manje zglobove i brz metabolizam. Te\u0161ko dobivaju mi\u0161i\u0107e, odr\u017eavaju nisku razinu tjelesne masti i manju gra\u0111u tijela. Va\u0161 <strong>cilj bi trebao biti pove\u0107anje mi\u0161i\u0107a<\/strong>. Kasnije se mo\u017eete rije\u0161iti i te male koli\u010dine tjelesne masti koju imate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022 5-6 je idealan raspon ponavljanja\n\u2022 Ako niste intolerantni na laktozu, mlijeko vam mo\u017ee pomo\u0107i. Ali nemojte pretjerati.\n\u2022 Poku\u0161ajte konzumirati dovoljno kalorija kako biste se oporavili.\n\u2022 Jedite hranu bogatu bjelan\u010devinama.\n\u2022 Jedite vlakna.\n\u2022 Pijte puno vode.\n\u2022 Izbjegavajte fizi\u010dki te\u0161ke aktivnosti ako \u017eelite dobiti volumen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\"><strong>Savjeti za mezomorfnu figuru (mesomorphs)<\/strong><\/span><\/h3>\n\n\n\n<p>Mezomorfni tipovi imaju&nbsp;<strong>dobru genetiku za stjecanje mi\u0161i\u0107a <\/strong>i mogu stjecati mi\u0161i\u0107e mnogo lak\u0161e od&nbsp;ektomorfnih. Prirodno su mi\u0161i\u0107avi i imaju ve\u0107e zglobove. Va\u0161 bi cilj trebao biti <strong>prvo ste\u0107i mi\u0161i\u0107e, a zatim smanjiti tjelesne masti<\/strong>. Kada vam je dovoljno, vje\u017ebajte kardio tri i vi\u0161e puta tjedno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022 8-10 serija svake vje\u017ebe.\n\u2022 Izbjegavajte masnu hranu.\n\u2022 Jedite povr\u0107e.\n\u2022 Jedite hranu bogatu proteinima.\n\u2022 Jedite vlakna.\n\u2022 Tijekom mr\u0161avljenja preska\u010dite vija\u010du.\n\u2022 Pijte puno vode.\n\u2022 Poku\u0161ajte konzumirati dovoljno kalorija kako biste se oporavili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\"><strong>Savjeti za endomorfnu figuru (endomorphs)<\/strong><\/span><\/h3>\n\n\n\n<p>Endomorfni tipovi su ljudi&nbsp;koji te\u0161ko mr\u0161ave. Imaju ve\u0107e zglobove, \u0161iroke kukove i spor metabolizam. Pravilan na\u010din prehrane je najbolja stvar koju mo\u017eete u\u010diniti za sebe. Bez ovoga \u0107e vas sati kardio treninga samo iscrpljivati. Na\u0111ite pogodnu prehranu koja vam najvi\u0161e odgovara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Podi\u017eite ve\u0107e te\u017eine. \u2022 Preska\u010dite vija\u010du. \u2022 10 serija svake vje\u017ebe. \u2022 Izbjegavajte masnu hranu. \u2022 Jedite <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>. \u2022 Poku\u0161ajte konzumirati dovoljno kalorija kako biste se oporavili. \u2022 Jedite hranu bogatu proteinima. \u2022 Jedite vlakna. \u2022 Pijte puno vode. \u2022 Izbjegavajte hranu koja sadr\u017ei gluten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<p>Scott je ovisan o odr\u017eavanju kondicije i ravnote\u017ei izme\u0111u vje\u017ebanja i prehrane. Njegova prehrana zasigurno ne pati od nedostatka hranjivih tvari,&nbsp;<strong>sadr\u017ei ugljikohidrate s niskim glikemijskim indeksom, bjelan\u010devine i zdrave masti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto da podlegne prera\u0111enim i rafiniranim namirnicama, Scott konzumira namirnice poput vo\u0107a, povr\u0107a, nemasnih proteina, \u017eitarica, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a> i proteinskih napitaka za prehranu i ja\u010danje tijela. Budu\u0107i da su njegovi treninzi jako iscrpljuju\u0107i, svom tijelu priu\u0161ti <strong>puno bjelan\u010devina barem u obliku <a title=\"Proteini GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">proteinskih napitaka<\/a> pola sata prije treninga<\/strong>. Osim toga, vodi ra\u010duna o dozi proteina i nakon treninga. To pokre\u0107e regeneraciju mi\u0161i\u0107a i izgradnju mi\u0161i\u0107ne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cvrsto vjerujemo da vas je ovaj \u010dlanak inspirirao i zainteresirao.&nbsp;Ako je tako, podijelite ga s prijateljima i <strong>podr\u017eite ga dijeljenjem.<\/strong><\/p>\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\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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","protected":false},"excerpt":{"rendered":"<p>Scott Adkins ili Yuri Boyka je majstor borila\u010dkih vje\u0161tina koji se mo\u017ee pohvaliti savr\u0161enom figurom. Inspirirajte se njegovim planom treninga, prehranom i savjetima.<\/p>\n","protected":false},"author":22,"featured_media":153423,"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":[7784],"tags":[6884,7670],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-330435","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Scott Adkins: Plan treninga, dijeta i savjeti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scott Adkins ili Yuri Boyka je majstor borila\u010dkih vje\u0161tina koji se mo\u017ee pohvaliti savr\u0161enom figurom. 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