{"id":345142,"date":"2022-03-01T15:54:37","date_gmt":"2022-03-01T14:54:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345142"},"modified":"2022-03-01T15:56:47","modified_gmt":"2022-03-01T14:56:47","slug":"10-fitness-gresaka-koje-morate-izbjeci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/","title":{"rendered":"Gre\u0161ke u vje\u017ebanju koje gotovo svi \u010dine"},"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\/10-fitness-gresaka-koje-morate-izbjeci\/#9_pogresaka_u_vjezbanju_koje_gotovo_svi_naprave\" title=\"9 pogre\u0161aka u vje\u017ebanju koje gotovo svi naprave\">9 pogre\u0161aka u vje\u017ebanju koje gotovo svi naprave<\/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\/10-fitness-gresaka-koje-morate-izbjeci\/#1_Primjena_nepravilne_tehnike_disanja\" title=\"1. Primjena nepravilne tehnike disanja\">1. Primjena nepravilne tehnike disanja<\/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\/10-fitness-gresaka-koje-morate-izbjeci\/#2_Precesto_mijenjanje_programa_treninga\" title=\"2. Pre\u010desto mijenjanje programa treninga\">2. Pre\u010desto mijenjanje programa treninga<\/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\/10-fitness-gresaka-koje-morate-izbjeci\/#3_Raditi_iste_stvari_iznova_i_iznova\" title=\"3. Raditi iste stvari iznova i iznova\">3. Raditi iste stvari iznova i iznova<\/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\/10-fitness-gresaka-koje-morate-izbjeci\/#4_Usporedivanje_vlastitih_rezultata_s_Instagram_modelima\" title=\"4. Uspore\u0111ivanje vlastitih rezultata s Instagram modelima\">4. Uspore\u0111ivanje vlastitih rezultata s Instagram modelima<\/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\/10-fitness-gresaka-koje-morate-izbjeci\/#5_Fokusiranje_na_osjecaj_peckanja\" title=\"5. Fokusiranje na osje\u0107aj peckanja\">5. Fokusiranje na osje\u0107aj peckanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#6_Fokus_samo_na_velikim_bicepsima_ili_okrugloj_straznjici\" title=\"6. Fokus samo na velikim bicepsima ili okrugloj stra\u017enjici\">6. Fokus samo na velikim bicepsima ili okrugloj stra\u017enjici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#7_Radite_svoj_trening_pogresnim_redoslijedom\" title=\"7. Radite svoj trening pogre\u0161nim redoslijedom\">7. Radite svoj trening pogre\u0161nim redoslijedom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#8_Ne_koristite_cijeli_raspon_pokreta\" title=\"8. Ne koristite cijeli raspon pokreta\">8. Ne koristite cijeli raspon pokreta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#9_Prebrzo_raditi_vjezbe\" title=\"9. Prebrzo raditi vje\u017ebe\">9. Prebrzo raditi vje\u017ebe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gre\u0161ke u vje\u017ebanju naj\u010de\u0161\u0107e rade oni koji tek <span style=\"color: #ff6600\">zapo\u010dinju<\/span> s tjelovje\u017ebom i zdravim na\u010dinom \u017eivota. Ako ve\u0107 godinama trenirate, vjerojatno mislite da s tim nemate problema. Znate kako pravilno vje\u017ebati i tako\u0111er razumijete <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">osnove zdrave prehrane<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako stvarno sve kontrolirate, iskreno vas pozdravljamo. Ali \u0161to ako vam ka\u017eemo da mo\u017eda jo\u0161 uvijek radite neke osnovne pogre\u0161ke koje \u010dine gotovo svi? Ovi pogre\u0161ni koraci ne poga\u0111aju samo mu\u0161karce, ve\u0107 i <a href=\"https:\/\/gymbeam.hr\/blog\/6-najcescih-mitova-o-zenskom-fitnessu\/\" class=\"ek-link\"><span style=\"color: #ff6600\">\u017eene<\/span><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_pogresaka_u_vjezbanju_koje_gotovo_svi_naprave\"><\/span>9 pogre\u0161aka u vje\u017ebanju koje gotovo svi naprave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak i kod iskusnih sporta\u0161a ponekad se dogodi da njihov trud nije dovoljan te grije\u0161e i nakon godina treninga. Osvrnut \u0107emo se na ovo u nastavku i dodati savjete kako ih popraviti.<\/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=\"1_Primjena_nepravilne_tehnike_disanja\"><\/span>1. Primjena nepravilne tehnike disanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoge knjige o fitnesu isti\u010du pravu tehniku, zdravu prehranu i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" class=\"ek-link\"><span style=\"color: #ff6600\">regeneraciju<\/span><\/a>. Naravno, svi ti stupovi su iznimno va\u017eni, ali mnogi zaboravljaju na disanje. Ova aktivnost je automatizirana i stoga joj ljudi \u010desto ne obra\u0107aju dovoljno pa\u017enje tijekom vje\u017ebanja. Ljudi su skloni <strong>nesvjesno ograni\u010diti disanje u trenucima kada obavljaju naporne aktivnosti poput dizanja te\u0161kih tereta, vo\u017enje bicikla ili tr\u010danja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To su aktivnosti zbog kojih <strong>di\u0161ni sustav radi te\u017ee nego ina\u010de.<\/strong> Treba vi\u0161e kisika i mora eliminirati nakupljeni uglji\u010dni dioksid. Va\u0161e tijelo mo\u017ee druga\u010dije reagirati na intenzitet vje\u017ebanja koji ste sami odredili. Ako je previsok, mo\u017eete osjetiti nedostatak zraka ili stezanje u prsima. To mo\u017ee <strong>uzrokovati smanjenje performansi i u kona\u010dnici dovesti do neu\u010dinkovitog treninga.<\/strong> Intenzitet treninga stoga mora biti prilago\u0111en va\u0161oj trenutnoj razini kondicije. <span style=\"color: #ff6600\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Pravilna tehnika disanja tijekom vje\u017ebanja pomo\u0107i \u0107e opskrbi mi\u0161i\u0107e s vi\u0161e kisika, \u0161to \u0107e pobolj\u0161ati izvedbu. Jo\u0161 jedna prednost je \u0161to <strong>pravilno disanje pove\u0107ava kapacitet plu\u0107a i s vremenom \u0107ete mo\u0107i podnijeti vi\u0161e vje\u017ebe uz manje napora.<\/strong> Tako\u0111er je potrebno napomenuti da se kapacitet plu\u0107a najvi\u0161e pove\u0107ava tijekom treninga izdr\u017eljivosti (kardio).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju te\u0161kih i slo\u017eenih vje\u017ebi, kao \u0161to su \u010du\u010dnjevi ili mrtvo dizanje, negativnu fazu mo\u017eete izvoditi dok zadr\u017eavate dah, \u0161to vam mo\u017ee pomo\u0107i da ostanete \u010dvrsti. Tijekom treninga snage <strong>poku\u0161ajte udahnuti tijekom faze spu\u0161tanja (ekscentri\u010dne) vje\u017ebe i izdahnuti tijekom faze podizanja (koncentri\u010dne) kada vam mi\u0161i\u0107i zahva\u0107aju.<\/strong> Tako, na primjer, kada radite skretanje za biceps, izdahnite dok podi\u017eete utege da biste se savijali, a zatim udahnite dok se spu\u0161tate.<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>O ovoj smo temi vi\u0161e govorili u na\u0161em \u010dlanku <strong><span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-disati-dok-trcite-i-vjezbate-i-zasto-je-to-toliko-vazno\/\" class=\"ek-link\">Kako pravilno disati dok tr\u010dite i vje\u017ebate i za\u0161to je to toliko va\u017eno?<\/a><\/span><\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 pogre\u0161aka u vje\u017ebanju koje gotovo svi naprave\" class=\"wp-image-337733\" width=\"843\" height=\"562\" title=\"9 pogre\u0161aka u vje\u017ebanju koje gotovo svi naprave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Precesto_mijenjanje_programa_treninga\"><\/span>2. Pre\u010desto mijenjanje programa treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji niz u\u010dinkovitih planova obuke koje mo\u017eete izabrati. Postoje i mnogi izvrsni akreditirani te\u010dajevi koje mo\u017eete poha\u0111ati na fakultetu. \u0160to je ovome zajedni\u010dko? Ako \u017eelite posti\u0107i visoko obrazovanje, mo\u017eete odabrati odre\u0111ene predmete <strong>koje poha\u0111ate nekoliko puta tjedno tijekom cijelog semestra.<\/strong> Ova metoda je <strong>najbolji na\u010din da steknete dovoljno znanja i uspijete zavr\u0161iti cijeli te\u010daj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto vrijedi i za vje\u017ebanje. Morate posvetiti <strong>dovoljno vremena i po\u0161tovanja prema procesu treninga<\/strong>, uklju\u010duju\u0107i stalno pomicanje vlastitih granica. Tada <strong>dolazite do to\u010dke u kojoj se va\u0161a forma po\u010dinje postupno pobolj\u0161avati.<\/strong> Me\u0111utim, ako napravite promjene prije nego \u0161to se to dogodi, va\u0161 napredak jednostavno ne\u0107e biti vidljiv. To ima smisla, zar ne? Ali mnogi ljudi i dalje redovito mijenjaju svoj plan treninga. Prebacuju se s jednog treninga zajam\u010denog rasta mi\u0161i\u0107a na drugi, a isto vrijedi i za mr\u0161avljenje.<\/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\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Nakon \u0161to zapo\u010dnete plan treninga, dr\u017eite ga se. <strong>Odradite svaku vje\u017ebu ispravno i zapamtite ispravnu tehniku<\/strong>. Ne preska\u010dite treninge, jer ako ne\u0161to ne radite dovoljno dugo, ne\u0107e biti napretka. <strong>Preporu\u010da se pridr\u017eavati se odabranog plana treninga najmanje 8-12 tjedana<\/strong>. I naravno, imajte na umu <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>progresivno preoptere\u0107enje<\/strong><\/span><\/a>. Potrebno ga je svladati kako bi se pove\u0107alo.<span style=\"color: #ff6600\"> [4\u2013\u20605]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako niste sigurni u svoj plan treninga, mo\u017ee vam pomo\u0107i na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" class=\"ek-link\"><strong>Kako sastaviti kvalitetan plan treninga \u2013 savjeti, vje\u017ebe i naj\u010de\u0161\u0107e gre\u0161ke.<\/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=\"28324,53710,53695,53680,36310,49009,51652,29307,36322,30209,28338,51223,51208\" ><\/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<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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png\" alt=\"Isprobajte metodu progresivnog preoptere\u0107enja\" class=\"wp-image-337577\" title=\"Isprobajte metodu progresivnog preoptere\u0107enja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-317x400.png 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36.png 1164w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Raditi_iste_stvari_iznova_i_iznova\"><\/span>3. Raditi iste stvari iznova i iznova<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suprotno prethodnoj to\u010dki je imati isti plan treninga cijelo vrijeme. Pojavljuje se nakon mjeseci vje\u017ebanja, kada se va\u0161 <strong>entuzijazam smanjuje zajedno s naporima da se pobolj\u0161ate.<\/strong> Trening postaje uobi\u010dajena navika, u kojoj se ulazi u svojevrsnu zonu udobnosti. Ne idete naprijed, ne pove\u0107avate intenzitet ili utege i va\u0161 trening ostaje isti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi samo vje\u017ebate ono \u0161to morate kao robot i onda idete ku\u0107i bez ikakvog truda za napredak. Samo ste jedan korak od toga da se pridru\u017eite onima koji treniraju godinama, ali rijetko do\u017eivljavate bilo kakve promjene ili pobolj\u0161anja. Me\u0111utim, morate znati da <strong>ovaj pristup ne vodi nikamo.<\/strong><\/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\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p><strong>Va\u0161em tijelu je potreban razlog ili impuls da postane ja\u010de ili otpornije<\/strong>. Ako se mo\u017ee nositi sa stresom od treninga bez problema, ne\u0107e imati razloga za pobolj\u0161anje. To se lako mo\u017ee izbje\u0107i. <strong>Vodite dnevnik treninga i bilje\u017eite svoje putovanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pazite na svoju izvedbu i neprestano isprobavajte metodu progresivnog preoptere\u0107enja. Kada postavljate te\u0161ko optere\u0107enje, <strong>postupno dodajte te\u017einu, radite vi\u0161e ponavljanja, skratite pauze ili isprobajte te\u017ee vje\u017ebe.<\/strong> Tek tada \u0107e va\u0161e tijelo jo\u0161 imati razloga za pobolj\u0161anje. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Usporedivanje_vlastitih_rezultata_s_Instagram_modelima\"><\/span>4. Uspore\u0111ivanje vlastitih rezultata s Instagram modelima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suprotno gore navedenom slu\u010daju je da imate dobro slo\u017een plan treninga, trenirate ve\u0107 neko vrijeme i poku\u0161avate se pobolj\u0161ati. No, problem nastaje kada svoje tijelo <strong>krenete&nbsp;uspore\u0111ivati \u200b\u200bs fitness modelima ili slavnim osobama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svakodnevno mo\u017eete vidjeti njihove fotografije na Instagramu, \u0161to postupno postaje ne\u0161to s \u010dime uspore\u0111ujete svoje rezultate. \u010cinjenica je da ako imate vitku figuru poput <a href=\"https:\/\/gymbeam.hr\/blog\/kayla-itsines-autorica-programa-bikini-body-guide-aplikacije-sweat-i-jedna-od-najpoznatijih-trenerica-fitnessa\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Kayle Itsine<\/span><\/a><span style=\"color: #ff6600\">s<\/span>, va\u0161a stra\u017enjica vjerojatno ipak nikada ne\u0107e biti ista kao stra\u017enjica Jennifer Lopez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim genetskih predispozicija, ovi ljudi \u010desto iza sebe imaju<strong> nekoliko godina treninga i \u017eive zdravim na\u010dinom \u017eivota<\/strong>. Zato treba imati na umu i vremenski okvir. Zasigurno nisu postigli rezultate u svega nekoliko mjeseci.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"Uspore\u0111ivanje s ljudima na Instagramu\" class=\"wp-image-337591\" width=\"843\" height=\"562\" title=\"Uspore\u0111ivanje s ljudima na Instagramu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Morate se pomiriti s tijelom koje ste dobili. Mislimo na njegovu strukturu i genetiku, \u0161to se mora po\u0161tivati. Samo se trudite biti najbolja verzija sebe.<strong> U skladu s tim postavite svoja o\u010dekivanja.<\/strong> Svijet Instagrama i filtera postavljen je tako da u njemu sve izgleda besprijekorno. Me\u0111utim, stvarnost je ponekad potpuno druga\u010dija. Stoga ne biste trebali uspore\u0111ivati \u200b\u200bsvoj izgled i poku\u0161avati izgledati kao netko drugi. Budite svoji i <strong>usredoto\u010dite se na svoje rezultate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/genetika-i-njen-utjecaj-na-rast-misica-i-gubitak-kilograma\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Va\u0161a genetika<\/strong> <\/span><\/a>tako\u0111er igra veliku ulogu u tom pogledu. Mo\u017eda niste prirodno predisponirani da postanete planinari i imate mi\u0161i\u0107e poput <a href=\"https:\/\/gymbeam.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Dwaynea Johnsona<\/span><\/a>. Me\u0111utim, to ne zna\u010di da se ne morate truditi s onim \u0161to imate. Ne posustajte, <strong>pobolj\u0161ajte snagu, poku\u0161ajte voditi zdrav na\u010din \u017eivota i rezultati \u0107e sigurno do\u0107i.<\/strong> <span style=\"color: #ff6600\">[9]<\/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\"><span class=\"ez-toc-section\" id=\"5_Fokusiranje_na_osjecaj_peckanja\"><\/span>5. Fokusiranje na osje\u0107aj peckanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno ste od nekoga \u010duli da dobar trening mora boljeti i da mi\u0161i\u0107i moraju gorjeti. Mnogi ljudi vjeruju u to i <strong>vje\u017ebaju kako bi osjetili peckanje u mi\u0161i\u0107ima jer to uzimaju kao pokazatelj rasta mi\u0161i\u0107a.<\/strong> Primjerice, misle da ako se nakon intenzivnog treninga ne mu\u010de sa spu\u0161tanjem niz stepenice, ne\u0161to nije u redu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, ovo je vrlo ra\u0161irena zabluda. Ovaj osje\u0107aj peckanja<strong>&nbsp;nije znak dobrog treninga.<\/strong> Uzrokuju ga vodikovi ioni H+, koji nastaju zajedno s laktatom pri visokom intenzitetu. Kao rezultat toga dolazi do manjka kisika u mi\u0161i\u0107ima, \u0161to je va\u017eno za brzo stvaranje energije tijekom vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti ioni lokalno sni\u017eavaju pH va\u0161e krvi u napetim mi\u0161i\u0107ima, koja zauzvrat postaje kiselija. Rezultat toga je peckanje u mi\u0161i\u0107ima. Me\u0111utim, va\u017eno je da znate da ovaj osje\u0107aj ne poti\u010de rast mi\u0161i\u0107a. S druge strane, <strong>progresivno preoptere\u0107enje<\/strong> predstavlja pak dodatni poticaj.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\" Fokusiranje na osje\u0107aj peckanja\" class=\"wp-image-337605\" width=\"843\" height=\"563\" title=\" Fokusiranje na osje\u0107aj peckanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Klju\u010d rasta mi\u0161i\u0107a je <a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" class=\"ek-link\"><span style=\"color: #ff6600\">progresivno preoptere\u0107enje, obilje proteina, energije i uravnote\u017eena prehrana<\/span><\/a>. Dosljednost je ono \u0161to razlikuje one koji s godinama posti\u017eu bolje i lo\u0161ije rezultate. Dobro zaokru\u017eena rutina treninga doslovno \u0107e <strong>natjerati va\u0161e mi\u0161i\u0107e na rast. To im ne daje izbor i moraju se prilagoditi pove\u0107anom intenzitetu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, umjesto da osjetite peckanje, <strong>usredoto\u010dite se na pove\u0107anje intenziteta<\/strong>, \u0161to mo\u017ee, ali i ne mora biti popra\u0107eno spomenutim osje\u0107ajem peckanja. To mo\u017eete u\u010diniti, na primjer, pove\u0107anjem utega ili kra\u0107im pauzama. Imajte na umu, me\u0111utim, da pove\u0107anje optere\u0107enja bez kontrole kretanja mo\u017eda ne\u0107e dati idealne rezultate. Stoga je va\u017eno <strong>tehni\u010dki ispravno vje\u017ebati i izvoditi kompletne pokrete svake vje\u017ebe.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Fokus_samo_na_velikim_bicepsima_ili_okrugloj_straznjici\"><\/span>6. Fokus samo na velikim bicepsima ili okrugloj stra\u017enjici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko od nas ima razli\u010dite ciljeve. Netko vje\u017eba kako bi bio zdraviji, ja\u010di, br\u017ei i osje\u0107ao se bolje u svom tijelu. Ali tu su i <strong>de\u010dki, koji samo \u017eele velike bicepse ili djevojke, koji se fokusiraju samo na \u010dvrstu i okruglu stra\u017enjicu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat toga mo\u017ee biti asimetri\u010dna figura koja ne izgleda sjajno. Lijepo je imati sna\u017ene ruke ili \u010dvrstu stra\u017enjicu, ali puno je va\u017enije raditi na cjelokupnoj kvaliteti i pobolj\u0161anju tijela u cjelini.<\/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.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"Fokus samo na velikim bicepsima ili okrugloj stra\u017enjici\" class=\"wp-image-337621\" width=\"843\" height=\"562\" title=\"Fokus samo na velikim bicepsima ili okrugloj stra\u017enjici\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Rje\u0161enje je zapravo jednostavno. Umjesto preferiranja odre\u0111enog dijela tijela, trebali biste se <strong>usredoto\u010diti na sveobuhvatnu vje\u017ebu mi\u0161i\u0107a cijelog tijela.<\/strong> Jer samo razvoj svih mi\u0161i\u0107nih skupina omogu\u0107it \u0107e vam da nastavite dalje i pobolj\u0161ate ne samo svoju figuru ve\u0107 i snagu. Opse\u017ean plan za u\u010dvr\u0161\u0107ivanje i oblikovanje stra\u017enjice i nogu mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/8-savjeta-kako-oblikovati-savrsenu-straznjicu\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Kako u\u010dvrstiti i oblikovati stra\u017enjicu i noge.<\/span><\/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-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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg\" alt=\"Radite svoj trening pogre\u0161nim redoslijedom\" class=\"wp-image-337635\" title=\"Radite svoj trening pogre\u0161nim redoslijedom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Radite_svoj_trening_pogresnim_redoslijedom\"><\/span>7. Radite svoj trening pogre\u0161nim redoslijedom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno znate da je klju\u010d uspjeha redovita tjelovje\u017eba, uravnote\u017eena prehrana i regeneracija. Ali tu su i manji detalji koji tako\u0111er igraju ulogu u kojem smjeru idu va\u0161i rezultati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan od tih detalja je ispravan redoslijed vje\u017ebi. Na koji dio tijela <strong>usmjeravate&nbsp;odre\u0111enu vje\u017ebu mo\u017ee utjecati na te\u017einu tereta, broj ponavljanja ili ispravnu tehniku.<\/strong><\/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\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Zlatno pravilo je raspored vje\u017ebi tako da <strong>na po\u010detku treninga odradite one najzahtjevnije i slo\u017eenije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tada imate najvi\u0161e energije da date sve od sebe. Prioritet treba dati <strong>velikim dijelovima tijela koji zahtijevaju slo\u017eenije vje\u017ebe<\/strong>, zahvaljuju\u0107i kojima ciljate na nekoliko mi\u0161i\u0107nih skupina odjednom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je dobro prvo krenuti s prsima, a bicepse ostaviti do drugog dijela treninga. Isto vrijedi i za le\u0111a, koja mogu biti pra\u0107ena tricepsima, ili za noge i ramena. <span style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, naravno, ukoliko na ovaj na\u010din dijelite trening, <strong>prednost treba dati vje\u017ebama poput \u010du\u010dnjeva, bench pressa ili mrtvog dizanja.<\/strong> <span style=\"color: #ff6600\">[10\u2013\u206011]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Ne_koristite_cijeli_raspon_pokreta\"><\/span>8. Ne koristite cijeli raspon pokreta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada do\u0111ete u teretanu i platite jednokratni ulaz, vjerojatno vam ne bi bilo drago da vam na pola treninga do\u0111e recepcionar i ka\u017ee vam da vam je vrijeme isteklo. O\u010dito je da <strong>ne \u017eelite odraditi samo dio svog treninga, ve\u0107 cijeli.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebate pristupiti rasponu svojih pokreta tijekom svake vje\u017ebe na isti na\u010din. To je jedini na\u010din na koji mo\u017eete <strong>anga\u017eirati svaki mi\u0161i\u0107 i posti\u0107i potpune rezultate.<\/strong><\/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\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Tijekom treninga <strong>poku\u0161ajte koristiti maksimalni raspon pokreta<\/strong> (ROM), tj. <strong>od potpunog pro\u0161irenja mi\u0161i\u0107a do kontrakcije<\/strong>. To je odlu\u010duju\u0107i \u010dimbenik za ispravno izvo\u0111enje vje\u017ebe, koju, naravno, prati napredak. Imajte na umu da je bolje koristiti manje utege kako biste mogli iskoristiti puni potencijal ROM-a umjesto da se mu\u010dite prete\u0161kim utezima koji vam ne\u0107e dopustiti da pravilno anga\u017eirate svoje mi\u0161i\u0107e. <span style=\"color: #ff6600\">[10] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Prebrzo_raditi_vjezbe\"><\/span>9. Prebrzo raditi vje\u017ebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako \u017eivimo u u\u017eurbanom vremenu, za sve \u0161to je vrijedno treba ipak vremena. Ne bi trebalo biti izgovora za vje\u017ebanje, koje svakako ne bi smjelo nalikovati vo\u017enji <a href=\"https:\/\/www.youtube.com\/watch?v=J_D1zNmhAvU&amp;list=PLz2BNGIUZ7tiLhcN3bxF6NTmZ2z9PwG1t&amp;index=28\" class=\"ek-link\"><span style=\"color: #ff6600\">Vin Diesela<\/span><\/a> u filmu Brzi i \u017eestoki. Ako vje\u017ebe radite prebrzo, mi\u0161i\u0107ne skupine ne\u0107e dobiti priliku raditi kako bi trebale. Izme\u0111u ostalog, va\u017eno je i<strong> vrijeme kada je mi\u0161i\u0107 pod napeto\u0161\u0107u<\/strong> (TUT = Time Under Tension). <strong>To tjera va\u0161e mi\u0161i\u0107e na ja\u010di rad i optimizira mi\u0161i\u0107nu snagu, rast i izdr\u017eljivost.<\/strong><span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u0160to u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Kako biste svoje mi\u0161i\u0107e dr\u017eali pod dovoljnom napeto\u0161\u0107u s ciljem pove\u0107anja svoga napretka, trebali biste <strong>usporiti svako ponavljanje<\/strong>. Pritom <strong>poku\u0161ajte vi\u0161e vremena posvetiti te\u017eoj fazi vje\u017ebe.<\/strong> Ovo je, na primjer, podizanje bu\u0107ice kada radite skretanje bicepsa. Usporavanjem dulje dr\u017eite mi\u0161i\u0107 pod napeto\u0161\u0107u, \u0161to vam onda mo\u017ee dati bolje rezultate. I naravno, nemojte zaboraviti na cijeli raspon pokreta iz prethodne to\u010dke. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg\" alt=\"\" class=\"wp-image-337717\" width=\"843\" height=\"563\" title=\"Izvo\u0111enje vje\u017ebi prebrzo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bilo da ste<span style=\"color: #ff6600\"> po\u010detnik<\/span> ili profesionalac, \u010dak i nakon godina prakse, u va\u0161em treningu mogu postojati pogre\u0161ke ili slabije to\u010dke koje se mogu pobolj\u0161ati. Stoga budite oprezni i obratite pozornost na gore navedene savjete koji \u0107e vam pomo\u0107i da maksimalno napredujete, dobijete mi\u0161i\u0107nu masu ili maksimalno pove\u0107ate snagu. Usredoto\u010dite se uglavnom <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\" class=\"ek-link\"><span style=\"color: #ff6600\">na dugoro\u010dne odr\u017eive rezultate<\/span><\/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-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Gre\u0161ke prilikom vje\u017ebanja jedna su od naj\u010de\u0161\u0107ih prepreka na putu do napretka. Danas \u0107emo pregledati one naj\u010de\u0161\u0107e. Nau\u010dit \u0107ete ih eliminirati i kako pravilno vje\u017ebati.<\/p>\n","protected":false},"author":120,"featured_media":337660,"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":[132],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-345142","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-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>Gre\u0161ke u vje\u017ebanju koje gotovo svi \u010dine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gre\u0161ke u vje\u017ebanju jedna su od naj\u010de\u0161\u0107ih prepreka napretku. 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Nau\u010dite kako eliminirati one naj\u010de\u0161\u0107e i kako pravilno vje\u017ebati.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-01T14:54:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-01T14:56:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\" \/>\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\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Gre\u0161ke u vje\u017ebanju koje gotovo svi \u010dine\",\"datePublished\":\"2022-03-01T14:54:37+00:00\",\"dateModified\":\"2022-03-01T14:56:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\"},\"wordCount\":2306,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"keywords\":[\"trening\",\"vje\u017ebe\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/\",\"name\":\"Gre\u0161ke u vje\u017ebanju koje gotovo svi \u010dine - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/10-fitness-gresaka-koje-morate-izbjeci\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"datePublished\":\"2022-03-01T14:54:37+00:00\",\"dateModified\":\"2022-03-01T14:56:47+00:00\",\"description\":\"Gre\u0161ke u vje\u017ebanju jedna su od naj\u010de\u0161\u0107ih prepreka napretku. 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