{"id":337437,"date":"2022-01-28T13:11:35","date_gmt":"2022-01-28T12:11:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337437"},"modified":"2022-12-30T17:29:53","modified_gmt":"2022-12-30T16:29:53","slug":"wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/","title":{"rendered":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?"},"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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Tko_je_Wim_Hof\" title=\"Tko je Wim Hof?\">Tko je Wim Hof?<\/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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Kako_Wim_Hof_metoda_moze_poboljsati_vas_zivot\" title=\"Kako Wim Hof metoda mo\u017ee pobolj\u0161ati va\u0161 \u017eivot?\">Kako Wim Hof metoda mo\u017ee pobolj\u0161ati va\u0161 \u017eivot?<\/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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Koji_su_prema_Wimu_Hofu_potencijalni_rizici_terapije_hladnocom_i_disanja\" title=\"Koji su, prema Wimu Hofu, potencijalni rizici terapije hladno\u0107om i disanja?\">Koji su, prema Wimu Hofu, potencijalni rizici terapije hladno\u0107om i disanja?<\/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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Sto_je_Wim_Hof_metoda\" title=\"\u0160to je Wim Hof metoda?\">\u0160to je Wim Hof metoda?<\/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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Kako_disati_prema_Wim_Hofu\" title=\"Kako disati prema Wim Hofu?\">Kako disati prema Wim Hofu?<\/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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Naje\u017eite li se pri pomisli na izlazak bez jakne kada je vani ispod nule? Zamislite sada da postoji osoba koja se uspjela popeti na Mount Everest na visinu od 6,7 km u samo kratkim hla\u010dama ili koja je <strong>izdr\u017eala gotovo dva sata u kadi ispunjenoj ledom.<\/strong> Dobro ste pogodili, iza ovih podviga ne mo\u017ee stajati nitko drugi do sam Ledeni \u010dovjek, Wim Hof. Ali danas ne\u0107emo ulaziti u ono \u0161to je postigao. Pobli\u017ee \u0107emo prou\u010diti Wim Hof metodu koja mo\u017ee pomo\u0107i pobolj\u0161ati san, pokrenuti va\u0161 imunitet i pobolj\u0161ati cjelokupnu kvalitetu \u017eivota. Pogledajmo kako zapo\u010deti s time.<\/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=\"Tko_je_Wim_Hof\"><\/span>Tko je Wim Hof?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No, za po\u010detak bismo trebali malo pobli\u017ee predstaviti <strong>Wima Hofa<\/strong>, utemeljitelja ove metode. Tako \u0107emo shvatiti otkud terapija hladno\u0107om i kako mu je pomogla. Ova ledena pri\u010da zapo\u010dela je 1976. godine, kada je Wim imao samo sedamnaest godina. \u0160etao je Amsterdamom zimi i odjednom je<strong> osjetio \u010dudnu \u017eelju da sko\u010di u ledeni kanal<\/strong>. Slu\u0161aju\u0107i svoju intuiciju, skinuo je odje\u0107u i u\u0161ao u vodu. U tom je trenutku osjetio <strong>\u010dudan du\u0161evni mir.<\/strong> Kao da su sve misli nestale i ostao je samo sada\u0161nji trenutak. U tom trenutku po\u010delo je ledeno putovanje koje oduzima dah.<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<p>Wim Hof je <strong>tra\u017eio utjehu u terapiji ledom<\/strong> kada mu je bilo najgore i nije znao kako se iz toga izvu\u0107i. To miu je bilo najvi\u0161e potrebno kada je njegova \u017eena po\u010dinila samoubojstvo, a on je ostao sam sa svoje \u010detvero djece. Uranjanjem u ledenu vodu jo\u0161 jednom se prisjetio psihi\u010dkog olak\u0161anja koje je do\u017eivio ve\u0107 kao sedamnaestogodi\u0161njak. Shvatio je da <strong>vi\u0161e ne mo\u017ee spasiti svoju \u017eenu<\/strong>. No, on ima priliku prenijeti svoju vje\u0161tinu, promijeniti znanstvena saznanja i tako pobolj\u0161ati <strong>kvalitetu \u017eivota milijuna ljudi.<\/strong> Wim Hof je to shvatio kao svoju poruku na koju se po\u010deo fokusirati. \u010cak je poduzeo razne znanstvene eksperimente koji su pokazali mnoge prednosti i izvanredne u\u010dinke njegove metode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o Wimu Hofu i njegovim rekordima, ne biste trebali propustiti \u010dlanak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-ledeni-covjek-koji-uci-ljude-da-budu-zdraviji-i-mentalno-otporniji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wim Hof: Ledeni \u010dovjek koji u\u010di ljude da budu zdraviji i psihi\u010dki otporniji.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_Wim_Hof_metoda_moze_poboljsati_vas_zivot\"><\/span>Kako Wim Hof metoda mo\u017ee pobolj\u0161ati va\u0161 \u017eivot?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ja\u010da imunitet i pobolj\u0161ava cjelokupno zdravlje<\/h3>\n\n\n\n<p>Sam Wim Hof tvrdi da njegova metoda mo\u017ee <strong>pozitivno utjecati na zdravlje ljudi.<\/strong> Kako je to mogu\u0107e? Prema studiji iz 2019. godine na ljudima s upalnim bolestima zglobova, do\u0161lo je do <strong>smanjenja upalnih markera<\/strong> nakon osmotjednog te\u010daja Wim Hof metode. Za to vrijeme sudionici su se bavili vje\u017ebama disanja, terapijom hladno\u0107om i meditacijom. Za odre\u0111ivanje zaklju\u010dka kori\u0161tena je <strong>usporedba s kontrolnom skupinom<\/strong> koja nije poha\u0111ala te\u010daj. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smanjenje upale vjerojatno je <strong>povezano s na\u0161om sposobno\u0161\u0107u da odre\u0111enim tehnikama svjesno utje\u010demo na na\u0161 autonomni \u017eiv\u010dani i imunolo\u0161ki sustav<\/strong>. Stoga bi sama Wim Hof metoda mogla pomo\u0107i pove\u0107ati osloba\u0111anje adrenalina, \u0161to zauzvrat mo\u017ee dovesti do <strong>suzbijanja upale.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li jo\u0161 savjeta o tome kako oja\u010dati svoj imunitet, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 na\u010dina da oja\u010date svoj imunolo\u0161ki sustav i za\u0161titite svoje zdravlje.<\/strong><\/a><\/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=\"49306,49300,6322,29851,30342,34207,7968,29089,58327,49021,49012\" ><\/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<h3 class=\"wp-block-heading\">2. Pobolj\u0161ava raspolo\u017eenje i pove\u0107ava osje\u0107aj sre\u0107e<\/h3>\n\n\n\n<p><strong>Wim Hof metoda mo\u017ee imati nekoliko u\u010dinaka<\/strong> na pobolj\u0161anje raspolo\u017eenja i psihi\u010dkog blagostanja. Prvi je <strong>osje\u0107aj opu\u0161tenosti i smirenosti<\/strong> tijekom samog dubokog disanja. U kombinaciji s hladnom terapijom, ljudi tada mogu <strong>do\u017eivjeti eufori\u010dne osje\u0107aje svladavanjem izazova i pomicanjem vlastitih granica<\/strong>. To tako\u0111er mo\u017ee pomo\u0107i u pove\u0107anju samopouzdanja. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er se ispostavilo da u\u010denici Wima Hofa postupno postaju <strong>izuzetno entuzijasti\u010dni ljudi<\/strong> i do\u017eivljavaju svoje tjelesne podra\u017eaje puno intenzivnije nego u razdoblju kada metodu nisu prakticirali. U anketnom upitniku od 241 ispitanika, vi\u0161e od 67 % njih potvrdilo je da im se <strong>raspolo\u017eenje pobolj\u0161alo, da su se op\u0107enito bolje osje\u0107ali,<\/strong> pa \u010dak i da su osjetili<strong> smanjenje stresa i tjeskobe<\/strong> kao rezultat prakticiranja Wim Hof metode. To u odre\u0111enoj mjeri mo\u017ee biti povezano s pove\u0107anom proizvodnjom <strong>endorfina i endokanabinoida<\/strong> koji mogu pobolj\u0161ati ili pobolj\u0161ati raspolo\u017eenje. <span style=\"color: #ff6600\">[4-5]<\/span><\/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\">3. Pove\u0107ava energiju<\/h3>\n\n\n\n<p><strong>Duboko disanje je podcijenjena metoda<\/strong> koja mo\u017ee utjecati na na\u0161a tijela na mnogo na\u010dina, pa \u010dak i utje\u010de na razinu na\u0161e energije. Prema Wimu, ako redovito radite posebne vje\u017ebe disanja, mo\u017eete o\u010dekivati da \u0107ete<strong> pobolj\u0161ati san, biti smireniji, zdraviji i usredoto\u010deniji.<\/strong> Svi ovi aspekti tako\u0111er utje\u010du na razinu energije. Tko bi se osje\u0107ao osvje\u017eeno kada ne spava dobro ili kad ga dotu\u010de stres, zar ne? Sama <strong>terapija hladno\u0107om,<\/strong> koja je jedan od stupova Wim Hof metode, tako\u0111er mo\u017ee pove\u0107ati razinu energije. Isprobajte sami i uvjerite se. \u010cim ujutro sko\u010dite pod hladan tu\u0161, vjerojatno \u0107ete do\u017eivjeti \u0161ok. Ali ve\u0107 u sljede\u0107im trenucima prati ga poziv za bu\u0111enje i <strong>navala raspolo\u017eenja i radosti.<\/strong> <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>\u017delite li saznati vi\u0161e o prednostima terapije hladno\u0107om, ne biste trebali propustiti na\u0161 \u010dlana <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako oja\u010dati svoj imunitet pomo\u0107u terapije hladnom vodom.<\/strong><\/a><strong> <\/strong><\/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\">4. Pobolj\u0161ava san<\/h3>\n\n\n\n<p><strong>Bolju kvalitetu sna<\/strong> jam\u010di i sam Wim Hof na svojoj <a class=\"ek-link\" href=\"https:\/\/www.wimhofmethod.com\/blog\/how-the-wim-hof-method-helps-you-sleep-better\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">web stranici<\/a> a to potvr\u0111uju i podijeljena iskustva njegovih pratitelja. Posebno hvale <strong>br\u017ee usnivanje, kvalitetniji i dublji san te osje\u0107aj energije kada se probude<\/strong>. Sam Wim preporu\u010duje da se ne oslanjate samo na disanje. Svatko bi tako\u0111er trebao slijediti redoviti re\u017eim, izvoditi tjelovje\u017ebu, osigurati odgovaraju\u0107u prehranu i okru\u017eenje u kojem \u0107e zaspati. Ono bi trebalo biti tamno i tiho, s temperaturom izme\u0111u 15 -18 \u00b0C. <span class=\"tadv-color\" 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>Ako \u017eelite saznati vi\u0161e o tome kako pobolj\u0161ati svoj san, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako br\u017ee zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pove\u0107ava koncentraciju<\/h3>\n\n\n\n<p>Prema Wimu, nemogu\u0107nost koncentracije \u010desto je povezana sa stresom na poslu ili osobnom \u017eivotu. Stoga smatra da je <strong>potrebno dosljedno raditi na smanjenju stresa<\/strong>, a da \u0161etnja ili jednokratna seansa opu\u0161tanja nisu dovoljni. Stoga preporu\u010duje redovitu rutinu, primjerice u obliku vje\u017ebi disanja ili raznih meditacija, za koje vjeruje da dugoro\u010dno mogu<strong> smanjiti razinu stresa.<\/strong> <span style=\"color: #ff6600\">[8]<\/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 jo\u0161 savjeta o tome kako pove\u0107ati svoju koncentraciju, ne biste trebali propustiti na\u0161 \u010dlanak<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako pobolj\u0161ati i zadr\u017eati koncentraciju tijekom rada i u\u010denja?<\/a><\/strong><\/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\">6. Pobolj\u0161ava sportske performanse<\/h3>\n\n\n\n<p>Wim Hof je uvjeren da njegova metoda tako\u0111er mo\u017ee pomo\u0107i u <strong>pobolj\u0161anju performansi<\/strong>. Znanstveno mi\u0161ljenje o ovom pitanju je podijeljeno. Studija provedena na trka\u010dima amaterima pokazuje da <strong>jedan poku\u0161aj Wim Hofove metode disanja nema u\u010dinka na pobolj\u0161anje anaerobnih performansi<\/strong> tijekom ponovljenog sprinta.<span style=\"color: #ff6600\"> [9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga studija koja se fokusirala na bicikliste pokazala je da je nakon jednog isprobavanja Wim metode do\u0161lo do <strong>pobolj\u0161anja performansi<\/strong> u odnosu na kontrolnu skupinu. \u010cinjenica da je tako\u0111er pomogao Burnley FC-u u njihovim treninzima pokazuje da ima ne\u0161to u Wim Hof metodi. Me\u0111utim, rezultate \u0107ete dobiti samo ako dugo prakticirate Wim Hof metodu. Na taj \u0107ete na\u010din smanjiti razinu stresa, nau\u010diti bolje raditi s disanjem i tako dalje. <span style=\"color: #ff6600\">[9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Ubla\u017eava bol i pospje\u0161uje oporavak<\/h3>\n\n\n\n<p><strong>Ubla\u017eavanje boli zahvaljuju\u0107i tu\u0161iranju u hladnoj vodi<\/strong> stru\u010dnjaci uglavnom povezuju s proizvodnjom endorfina koji subjektivno <strong>smanjuju osje\u0107aj boli<\/strong>. Sli\u010dno, hladan tu\u0161 ili kupka tako\u0111er mogu pomo\u0107i u <strong>pobolj\u0161anju regeneracije.<\/strong> To je tako\u0111er razlog za\u0161to profesionalni sporta\u0161i redovito koriste uranjanje u led. Nadaju se da \u0107e nakon treninga smanjiti bol i o\u0161te\u0107enje mi\u0161i\u0107a. Uranjanje&nbsp;u ledenu vodu \u010desto se izmjenjuje s toplom vodom, \u010dime se prakticira ono \u0161to je poznato kao <strong>kontrastna terapija.<\/strong> Me\u0111utim, hladna voda nakon vje\u017ebanja se ne preporu\u010duje sporta\u0161ima snage jer mo\u017ee <strong>usporiti rast mi\u0161i\u0107a<\/strong> i mehanizme prilagodbe na tjelesnu aktivnost u tijelu. Dakle, ako nakon toga imate jo\u0161 jednu sportsku izvedbu u bliskoj budu\u0107nosti, mo\u017eete koristiti terapiju hladno\u0107om. Ali ako \u017eelite pove\u0107ati mi\u0161i\u0107e, bolje je izbjegavati ledenu vodu nakon treninga. <span style=\"color: #ff6600\">[12-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta o promicanju regeneracije potra\u017eite u \u010dlanku<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako podr\u017eati regeneraciju masa\u017enim pi\u0161toljem i drugim priborom za masa\u017eu?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_prema_Wimu_Hofu_potencijalni_rizici_terapije_hladnocom_i_disanja\"><\/span>Koji su, prema Wimu Hofu, potencijalni rizici terapije hladno\u0107om i disanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim potencijalnih koristi, me\u0111utim, ne smijemo zaboraviti niti na <strong>potencijalne rizike<\/strong> povezane s prakticiranjem Wimove metode. Jedan od njih je pretjerivanje na samom po\u010detku. Ako ste novi u terapiji hladno\u0107om, <strong>nemojte&nbsp;pretjerati.<\/strong> Istra\u017eivanja pokazuju da je samo <strong>trideset sekundi pod hladnim tu\u0161em<\/strong> dovoljno da iskoristite prednosti terapije hladno\u0107om. Ako pretjerate, mitohondriji (organele koje su odgovorne za proizvodnju energije) se mogu o\u0161tetiti. Isto tako, postoji rizik od pove\u0107anog oksidativnog stresa i <strong>hormonske neravnote\u017ee<\/strong> zbog negativnog stresa. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wim Hof metoda disanja tako\u0111er mo\u017ee imati negativne u\u010dinke. Ova metoda dovodi do hiperventilacije, tijekom koje kisik mo\u017eda ne\u0107e do\u0107i u dovoljnoj koli\u010dini do mo\u017edanih stanica. To u ekstremnim slu\u010dajevima mo\u017ee uzrokovati \u0161tetu. Sli\u010dno, funkcioniranje mitohondrija mo\u017ee se promijeniti. Stanice mitohondrija po\u010dinju proizvoditi vi\u0161e slobodnih radikala koji mogu <strong>uzrokovati o\u0161te\u0107enje tkiva<\/strong>. Tijekom hiperventilacije dolazi i do poja\u010danog osloba\u0111anja adrenalina i noradrenalina, \u0161to se dugoro\u010dno ne bi smjelo doga\u0111ati. \u0160tovi\u0161e, ako se vje\u017ebe disanja izvode pre\u010desto i predugo, to mo\u017ee imati prili\u010dno <strong>negativan u\u010dinak<\/strong>. Za osobe koje su pod ekstremnim stresom, ova tehnika mo\u017ee utjecati na<strong> \u017eiv\u010dani i hormonalni sustav.<\/strong> <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, prije nego \u0161to po\u010dnete s terapijom hladno\u0107om ili vje\u017ebama disanja, nemojte i\u0107i u ekstreme. Po\u010dnite polako i ne pretjerujte s intenzitetom. Ako imate bilo kakvih zdravstvenih problema, <strong>posavjetujte se sa svojim lije\u010dnikom<\/strong> je li Wim Hof metoda prikladna za vas.<\/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=\"Sto_je_Wim_Hof_metoda\"><\/span>\u0160to je Wim Hof metoda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cijela Wim Hofova filozofija temelji se na tri osnovne postavke:<\/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\"><strong>1. Disanje<\/strong><\/h3>\n\n\n\n<p>Disanje je proces koji, na\u017ealost, tijekom dana ne dobiva pa\u017enju koju zaslu\u017euje. Mo\u017eda ne shva\u0107amo da <strong>disanje tako\u0111er utje\u010de na koli\u010dinu energije koja se osloba\u0111a u na\u0161im stanicama<\/strong>. Zbog toga Wim Hof smatra da je disanje klju\u010d njegove metode. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Terapija hladno\u0107om<\/strong><\/h3>\n\n\n\n<p>Wim Hof vjeruje da prehlada mo\u017ee imati neke veze sa <strong>smanjenjem upale u tijelu, ja\u010danjem imuniteta, pobolj\u0161anjem sna i proizvodnjom endorfina (hormona sre\u0107e).<\/strong> Postoji mnogo na\u010dina da se nosite s hladno\u0107om. Mo\u017eete isprobati tu\u0161iranje u hladnoj vodi, plivanje u zale\u0111enom ribnjaku ili krioterapiju. Sve ove metode \u010dine vas izlo\u017eenim ekstremno niskim temperaturama na kratko vrijeme. Nakon toga tijelo se zagrijava tijekom neke aktivnosti poput vo\u017enje sobnog bicikla. <span style=\"color: #ff6600\">[19]<\/span><\/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\"><strong>3. Predanost<\/strong><\/h3>\n\n\n\n<p>Posljednja postavka je predanost samome sebi. Kao dio toga, trebali biste si obe\u0107ati da \u0107ete biti <strong>strpljivi, usredoto\u010deni i da ne\u0107ete odustati pri prvoj prepreci<\/strong>. Jer samo na taj na\u010din mo\u017eete upoznati sebe i izgraditi sna\u017enu volju koja \u0107e vam pomo\u0107i u svim podru\u010djima va\u0161eg \u017eivota. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, osim ove tri postavke, i sam Wim Hof spominje blagotvorne u\u010dinke joge, meditacije, istezanja i tako dalje.<\/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=\"Kako_disati_prema_Wim_Hofu\"><\/span>Kako disati prema Wim Hofu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada znamo prednosti Wim Hof metode i postavke na kojima se ona temelji, pogledajmo pobli\u017ee <strong>\u0161to mo\u017eete redovito raditi u udobnosti vlastitog doma.<\/strong> Za to vam ne\u0107e biti potrebna nikakva oprema. Unaprijed imajte na umu da se tijekom ove metode doga\u0111a <strong>kontrolirana hiperventilacija.<\/strong> U ekstremnim slu\u010dajevima mo\u017eete izgubiti ravnote\u017eu ili svijest. Stoga izvodite tehnike disanja <strong>na sigurnom mjestu,<\/strong> idealno u udobnosti svog doma. Ako tek po\u010dinjete, primjerice, s hladnom terapijom u ledenom ribnjaku, nemojte biti sami. A sada prije\u0111imo na samo disanje. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pripremite udobno mjesto<\/h3>\n\n\n\n<p>Kako biste se u potpunosti prepustili ovoj metodi, morate prona\u0107i <strong>udoban polo\u017eaj za meditaciju.<\/strong> Radi va\u0161e sigurnosti preporu\u010damo da odaberete <strong>sjede\u0107i ili le\u017ee\u0107i polo\u017eaj.<\/strong> U ovom polo\u017eaju provjerite mo\u017eete li u potpunosti disati. Stoga ne biste trebali biti pogrbljeni ili na neki drugi na\u010din izvrnuti. Wim tako\u0111er preporu\u010duje izvo\u0111enje vje\u017ebi disanja na prazan \u017eeludac. Ka\u017ee da je to jedini na\u010din da se izvu\u010de maksimum.<\/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\">2. Duboko udi\u0161ite<\/h3>\n\n\n\n<p>Zatvorite o\u010di i <strong>poku\u0161ajte ne razmi\u0161ljati ni o \u010demu.<\/strong> Samo se usredoto\u010dite na svoje disanje. Udahnite kroz nos i izdahnite kroz usta. Uvijek udi\u0161ite zrak u trbuh, prsa i zatim otpustite. Ponovite ovo u <strong>30 &#8211; 40 dubokih udisaja i izdisaja.<\/strong> Mo\u017eda \u0107ete osjetiti kako vam se vrti u glavi ili vam trnu vrhovi prstiju.<\/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\">3. Zadr\u017eite dah<\/h3>\n\n\n\n<p>Nakon posljednjeg izdaha <strong>udahnite jo\u0161 jednom maksimalno duboko.<\/strong> Zatim izdahnite. Nemojte vi\u0161e disati. Zadr\u017eite koliko god mo\u017eete <strong>bez udisanja.<\/strong><\/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\">4. Udahnite i zadr\u017eite dah 15 sekundi<\/h3>\n\n\n\n<p>\u010cim <strong>osjetite da vi\u0161e ne mo\u017eete izdr\u017eati bez zraka, udahnite.<\/strong> Nakon udaha, zadr\u017eite oko petnaest sekundi, a zatim izdahnite. \u010cestitamo, zavr\u0161ili ste svoj prvi krug.<\/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\">5. Ponovite cijeli postupak<\/h3>\n\n\n\n<p>Sada znate kako to u\u010diniti, <strong>ponovite cijeli ciklus jo\u0161 3 &#8211; 4 puta bez pauze.<\/strong> Kada ste potpuno gotovi, ostanite mirno sjediti ili le\u017eati i u\u017eivajte u osje\u0107aju bla\u017eenstva koji biste trebali osje\u0107ati.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Wim Hof breathing tutorial by Wim Hof\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/nzCaZQqAs9I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Tehnika disanja prema Wimu Hofu nije te\u0161ka, \u0161to mo\u017eete isprobati i sami. Ovladate li ovom tehnikom i dodate redovitu terapiju hladno\u0107om, na putu ste da <strong>izgradite sna\u017enu volju, elasti\u010dno tijelo i osobnost<\/strong> koju jednostavno nije mogu\u0107e poljuljati. Me\u0111utim, ako imate bilo kakvih zdravstvenih problema, svakako je dobra ideja konzultirati se s lije\u010dnikom prije nego isprobate Wim Hof metodu.<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wim Hof metoda jednostavan je na\u010din kori\u0161tenja <strong>disanja kako bi se utjecalo na imunitet,<\/strong> bolji san, pobolj\u0161anje sportskih performansi, dobro raspolo\u017eenje i cjelokupno zdravlje. Velika prednost je \u0161to vam za to prakti\u010dki ni\u0161ta ne treba, pa se<strong> svakako isplati probati.<\/strong> Kako biste postali otpornija osoba u svakom pogledu, uz cikluse disanja uklju\u010dite i neku terapiju hladno\u0107om. Nakon \u0161to i sami iskusite <strong>\u010daroliju hladno\u0107e<\/strong> i njezine u\u010dinke, ne\u0107ete odustati od ledenih kupki. Osim toga, tko zna, mo\u017eda \u0107ete postati sljede\u0107i ledeni mu\u0161karac ili \u017eena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznajete li nekoga me\u0111u svojim prijateljima kome bi Wim Hof metoda mogla pobolj\u0161ati kvalitetu \u017eivota? Onda ne zaboravite podijeliti ovaj \u010dlanak s njima.<\/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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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>Wim Hof mo\u017ee izdr\u017eati oko par desetina minuta u kadi s ledom ili tr\u010dati maraton samo u kratkim hla\u010dama na -20\u00a0\u00b0C. Pogledajmo \u0161to mu poma\u017ee izvesti tako nevjerojatne podvige.<\/p>\n","protected":false},"author":100,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7328,7478,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337437","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-upute-i-preporuke","7":"tag-imunitet-hr","8":"tag-san-hr","9":"tag-trening-hr","10":"tag-zdrav-nacin-zivota-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>Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.\" \/>\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\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-28T12:11:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-30T16:29:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/gymbeam_blog_og.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?\",\"datePublished\":\"2022-01-28T12:11:35+00:00\",\"dateModified\":\"2022-12-30T16:29:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\"},\"wordCount\":2466,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"keywords\":[\"imunitet\",\"san\",\"trening\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\",\"name\":\"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"datePublished\":\"2022-01-28T12:11:35+00:00\",\"dateModified\":\"2022-12-30T16:29:53+00:00\",\"description\":\"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog","description":"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/","og_type":"article","og_title":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog","og_description":"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.","og_url":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/","og_site_name":"GymBeam Blog","article_published_time":"2022-01-28T12:11:35+00:00","article_modified_time":"2022-12-30T16:29:53+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/gymbeam_blog_og.jpg","type":"image\/jpeg"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?","datePublished":"2022-01-28T12:11:35+00:00","dateModified":"2022-12-30T16:29:53+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/"},"wordCount":2466,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"keywords":["imunitet","san","trening","zdrav na\u010din \u017eivota"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/","url":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/","name":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"datePublished":"2022-01-28T12:11:35+00:00","dateModified":"2022-12-30T16:29:53+00:00","description":"Wim Hof metoda usredoto\u010duje se na duboko disanje, \u0161to mo\u017ee utjecati na san, performanse i imunitet. Isprobajte terapiju hladnom vodom kako biste vidjeli njezine brojne prednosti.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Wim Hof metoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/337437","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=337437"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/337437\/revisions"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=337437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=337437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=337437"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=337437"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=337437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}