{"id":356483,"date":"2022-09-24T13:17:26","date_gmt":"2022-09-24T11:17:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=356483"},"modified":"2024-04-25T12:40:30","modified_gmt":"2024-04-25T10:40:30","slug":"provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/","title":{"rendered":"Provjereni vodi\u010d za six-pack: prehrana i rutina treninga za isklesane trbu\u0161ne mi\u0161i\u0107e"},"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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Sto_je_najvaznije_za_dobivanje_six-packa\" title=\"\u0160to je najva\u017enije za dobivanje six-packa?\">\u0160to je najva\u017enije za dobivanje six-packa?<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Kako_izgubiti_masne_naslage_na_trbuhu_i_dobiti_six-pack\" title=\"Kako izgubiti masne naslage na trbuhu i dobiti six-pack?\">Kako izgubiti masne naslage na trbuhu i dobiti six-pack?<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#10_savjeta_za_six-pack\" title=\"10 savjeta za six-pack\">10 savjeta za six-pack<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Kako_oblikovati_trbusne_misice_pomocu_prehrane\" title=\"Kako oblikovati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u prehrane?\">Kako oblikovati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u prehrane?<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Kako_oblikovati_trbusne_misice_vjezbanjem\" title=\"Kako oblikovati trbu\u0161ne mi\u0161i\u0107e vje\u017ebanjem?\">Kako oblikovati trbu\u0161ne mi\u0161i\u0107e vje\u017ebanjem?<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Sto_slijedi\" title=\"\u0160to slijedi?\">\u0160to slijedi?<\/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\/provjereni-vodic-za-six-pack-prehrana-i-rutina-treninga-za-isklesane-trbusne-misice\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jesu li isklesani trbu\u0161njaci ili six-pack (plo\u010dice) jedan od va\u0161ih ciljeva iz snova? Svakako niste sami. Isklesani trbu\u0161ni mi\u0161i\u0107i na atletskom tijelu moderan su simbol estetskog savr\u0161enstva koje je, me\u0111utim, vrlo \u010desto prolazno. Zahvaljuju\u0107i dobitku na genetskoj lutriji, neki ljudi imaju six-pack tijekom cijele godine bez puno truda, dok drugi moraju i\u0107i te\u017eim i vijugavim putem kako bi do\u0161li do toga. Ali bez brige, to nije uspon na Mt. Everest. <strong>Trebate samo napraviti nekoliko promjena u svom \u017eivotnom stilu tijekom dugoro\u010dnog razdoblja i dosljedno raditi prema svom cilju.<\/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=\"Sto_je_najvaznije_za_dobivanje_six-packa\"><\/span>\u0160to je najva\u017enije za dobivanje six-packa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morate biti svjesni da samo vje\u017ebanje nije dovoljno da biste dobili plo\u010dice. Drugi \u010dimbenici tako\u0111er imaju utjecaj. Ali na\u017ealost, jo\u0161 uvijek mo\u017eete nai\u0107i na internetske \u010dlanke i poznate ljude koji tvrde da izvo\u0111enje na stotine trbu\u0161njaka dnevno najbolje funkcionira za isklesane trbu\u0161ne mi\u0161i\u0107e. Ako ste jedno od djece 1990-ih, mo\u017eda se sje\u0107ate pop princeze <a class=\"ek-link\" href=\"https:\/\/www.lifeandstylemag.com\/posts\/britney-spears-ab-workout-151365\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Britney Spears<\/a> koja je tvrdila da radi <strong>1000 trbu\u0161njaka dnevno<\/strong> na vrhuncu svoje slave. Cijeli joj se svijet divio zbog utegnutih trbu\u0161nih mi\u0161i\u0107a. Ali u nekim je intervjuima zaboravila spomenuti da tako\u0111er tr\u010di, radi jogu i svakodnevno vje\u017eba plesne koreografije. Vjerojatno je i dr\u017eala strogu dijetu, sve pod nadzorom strogih trenera. \u0160tovi\u0161e, to ne zna\u010di da \u0107ete, ako opona\u0161ate njen plan, dobiti iste rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istina je da<strong>, kako biste vidjeli&nbsp;svoje&nbsp;trbu\u0161ne mi\u0161i\u0107e, morate imati odre\u0111eni postotak masti na tijelu.<\/strong> Na to utje\u010du naslije\u0111ene genetske predispozicije od na\u0161ih roditelja, koje tako\u0111er odre\u0111uju distribuciju masti u tijelu. Geni imaju ogroman utjecaj na to ho\u0107e li se na\u0161i trbu\u0161ni mi\u0161i\u0107i pojaviti s, recimo, 22 % tjelesne masti ili trebate smr\u0161avjeti na 18 % ili manje (u slu\u010daju \u017eene).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, <strong>ne mo\u017eemo svi imati \u0161est plo\u010dica, neki se moraju zadovoljiti s \u010detiri, a drugi \u010dak imaju osam.<\/strong> To je pak odre\u0111eno anatomijom mi\u0161i\u0107a rectus abdominis koji ima trake vezivnog tkiva koje ga prelaze vodoravno. Te trake daju izgled vi\u0161e plo\u010dica naslaganih jedna na drugu s obje strane va\u0161eg trbuha. Kad se tonira, rectus abdominis postaje va\u0161 paket od 4, 6 ili 8 plo\u010dica. Ako ih ima samo 4, nemojte se razo\u010darati. <a class=\"ek-link\" href=\"https:\/\/www.builtreport.com\/arnold-schwarzenegger-four-pack-abs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arnold Schwarzenegger<\/a> imao je isti broj na svom vrhuncu. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/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 za\u0161to samo vje\u017ebe za trbuh nisu dovoljne da izgubite masno\u0107u na njemu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/polutrbusnjaci-i-trbusnjaci-zasto-vam-ne-pomazu-u-topljenju-masnoce-s-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Trbu\u0161njaci: za\u0161to vam ne\u0107e pomo\u0107i da izgubite masne naslage na trbuhu?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg\" alt=\"Kako dobiti six-pack?\" class=\"wp-image-352983\" style=\"width:843px;height:562px\" title=\"Kako dobiti six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_izgubiti_masne_naslage_na_trbuhu_i_dobiti_six-pack\"><\/span>Kako izgubiti masne naslage na trbuhu i dobiti six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ve\u0107inu nas trbu\u0161ni mi\u0161i\u0107i skriveni su ispod sloja masti, ali to je savr\u0161eno prirodno s evolucijske to\u010dke gledi\u0161ta. Ako \u017eelite oblikovati trbu\u0161ne mi\u0161i\u0107e, morat \u0107ete sveukupno smr\u0161avjeti.<strong> To se ne mo\u017ee u\u010diniti bez sveobuhvatnog pristupa koji pokriva <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a><strong>. <\/strong>Morat \u0107ete smanjiti unos za odr\u017eavanje (bez mr\u0161avljenja ili dobivanje na te\u017eini) za 10 \u2013 20 % ili 500 kcal. Tako jednostavno po\u010dinjete postupno mr\u0161avjeti. To se mo\u017ee posti\u0107i smanjenjem unosa energije iz va\u0161e prehrane, pove\u0107anjem potro\u0161nje energije vje\u017ebanjem i sportom tijekom dana ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kombinacijom tih dvaju pristupa.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U potrazi za isklesanim trbu\u0161njacima, ne biste trebali zaboraviti na <strong>sveobuhvatan trening snage<\/strong><strong>.<\/strong> Uklju\u010dite nekoliko vje\u017ebi za trbu\u0161ne mi\u0161i\u0107e za ciljano ja\u010danje tog podru\u010dja. Uostalom, trbu\u0161ni mi\u0161i\u0107i isti su kao svi drugi. Bez dovoljnog optere\u0107enja, ne\u0107e se sami pove\u0107ati i ne\u0107e biti tako vidljivi. \u0160tovi\u0161e, pospje\u0161ite zdravu prehranu i redovitu tjelovje\u017ebu tako \u0161to \u0107ete dovoljno spavati i brinuti se o svom mentalnom zdravlju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimaju vas osnovni savjeti i konkretni koraci za gubljenje masnog tkiva na trbuhu? Onda ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/izgubite-masne-naslage-u-podrucju-trbuha-i-dodite-u-formu-pomocu-naseg-jednostavnog-vodica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Izgubite masne naslage s trbuha i do\u0111ite u formu pomo\u0107u na\u0161eg jednostavnog vodi\u010da. <\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Kako izgubiti masne naslage s trbuha?\" class=\"wp-image-352969\" style=\"width:843px;height:563px\" title=\"Kako izgubiti masne naslage s trbuha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_savjeta_za_six-pack\"><\/span>10 savjeta za six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Six-pack je najbolje posti\u0107i jednostavnim promjenama u va\u0161oj prehrani i planu treninga. Mijenjanjem prehrane smanjit \u0107ete kalorijski unos, tako da \u0107ete lak\u0161e posti\u0107i kalorijski deficit. To \u0107e potaknuti gubitak te\u017eine i smanjiti postotak tjelesne masti. Pravilnim vje\u017ebanjem izgradit \u0107ete savr\u0161eno oblikovane trbu\u0161ne mi\u0161i\u0107e.<\/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_oblikovati_trbusne_misice_pomocu_prehrane\"><\/span>Kako oblikovati trbu\u0161ne mi\u0161i\u0107e pomo\u0107u prehrane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010dnite polako i jednostavno<\/h3>\n\n\n\n<p>Put do zategnutih trbu\u0161nih mi\u0161i\u0107a nije sprint, nego tr\u010danje na duge staze. Zato morate paziti da u startu ne pretjerate. Krenete li na sve ili ni\u0161ta i po\u010dnete gubiti te\u017einu izgladnjivanjem ili drasti\u010dno prepolovljenim unosom energije, vjerojatno \u0107ete vrlo brzo ostati bez snage. Istodobno, mogu se pojaviti zdravstveni problemi povezani s <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niskim unosom hrane<\/a>. <strong>Bolje je rasporediti svoje napore na cijelu du\u017einu trajanja i postupno unositi promjene u prehranu i druga podru\u010dja \u017eivota. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za po\u010detak postavite kalorijski deficit izme\u0111u 10 i 30 %. Vi\u0161e vrijednosti nisu dugoro\u010dno odr\u017eive i mogu predstavljati zdravstveni rizik.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Upotrijebite na\u0161 online kalkulator energetskog unosa<\/strong><\/a> za izra\u010dunavanje unosa kalorija i makronutrijenata (proteina, ugljikohidrata, masti) na temelju parametara va\u0161eg tijela i svakodnevnih aktivnosti.<\/li>\n\n\n\n<li>Prilikom osmi\u0161ljavanja dijete za mr\u0161avljenje ne treba se pridr\u017eavati samo izra\u010dunatih brojeva, nego i pravila zdrave prehrane. <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">Zdrav tanjur<\/a>, na primjer, mo\u017ee pomo\u0107i u tome procjenom veli\u010dine porcije proteina, ugljikohidrata i masti u jednom potezu.<\/li>\n\n\n\n<li>Kona\u010dna koli\u010dina zatim se prilago\u0111ava prema tome koliko kalorija i pojedina\u010dnih makronutrijenata \u017eelite u svom obroku.<\/li>\n\n\n\n<li>To \u0107e vam dati osnovnu preporuku koju mo\u017eete po\u010deti slijediti i vidjeti kako va\u0161e tijelo reagira na promjene. Idealno je pratiti tjelesnu te\u017einu i nekoliko drugih tjelesnih parametara kao \u0161to su mjerenje struka, trbuha, kukova ili bedara.<\/li>\n\n\n\n<li>Prema rezultatima, potom mo\u017eete prilagoditi vrijednosti nakon mjesec dana ili duljeg razdoblja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite detaljnije pratiti svoju energiju i unos makronutrijenata, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavan vodi\u010d kako brojiti kalorije i posti\u0107i ciljeve.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko je potrebno da izgubite kilogram masti?<\/h4>\n\n\n\n<p><strong>Kako biste izgubili 1 kg masno\u0107e, trebate sagorjeti 7700 kcal.<\/strong> Za po\u010detak, na temelju promjena u va\u0161oj prehrani, ulazite u dnevni kalorijski deficit od 500 kcal. Iako se to na prvi pogled mo\u017ee \u010diniti velikim brojem, nije. Zapravo, s tim deficitom mo\u017eda \u0107ete uspjeti sagorjeti kilogram masti za samo 15 dana. Tako se u mjesec dana mo\u017eete oprostiti od 2 kg masti, \u0161to je idealan tempo za mr\u0161avljenje. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg\" alt=\"Kako oblikovati trbu\u0161ne mi\u0161i\u0107e?\" class=\"wp-image-353117\" style=\"width:843px;height:562px\" title=\"Kako oblikovati trbu\u0161ne mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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. Upotrijebite pripremu obroka<\/h3>\n\n\n\n<p>Kvalitetna priprema pola je bitke, \u010dak i kad mijenjate na\u010din prehrane. Nakon \u0161to isplanirate \u0161to \u0107ete jesti tijekom dana, morate kupiti sve \u0161to vam treba i mo\u017eete po\u010deti kuhati. <strong>Nema potrebe da se sva jela pripremaju danima unaprijed.<\/strong> Dovoljno je pripremiti meso, priloge i druga jela za koja je potrebno vi\u0161e vremena. Mo\u017ee potrajati 1 \u2013 2 sata samo tijekom vikenda. Potom jednostavno podijelite hranu u pojedina\u010dne porcije u posude i dodajte svje\u017ee <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, vo\u0107e ili bilo \u0161to drugo. Kad ponestane svih porcija, jednostavno odvojite vrijeme za pripremu vi\u0161e hrane jedan dan u tjednu i ponovite postupak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pripremanjem obroka mo\u017eete izbje\u0107i improvizaciju i halapljivu glad,<\/strong> \u0161to bi moglo olak\u0161ati podlijeganje slatki\u0161ima ili primamljivoj brzoj hrani. Tako\u0111er je dobra ideja imati pri ruci zdrave grickalice u obliku svje\u017eeg vo\u0107a, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/nutty-mix-s-jagodama-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mje\u0161avine ora\u0161astih plodova i suhog vo\u0107a<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinskih plo\u010dica<\/a>. <strong>Te vam namirnice mogu pomo\u0107i u borbi protiv gladi i \u017eelje za slatkim.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To vas lako mo\u017ee sprije\u010diti da pojedete cijelu \u010dokoladu ili paket \u010dipsa, \u0161to bi moglo zna\u010diti prekora\u010denje dnevnog unosa kalorija i opra\u0161tanje od kalorijskog deficita. Ali \u010dak i kod zdravih grickalica trebate paziti na koli\u010dinu i brojiti kalorije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako u\u010diniti pripremu obroka jo\u0161 u\u010dinkovitijom, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Primjer plana pripreme obroka od 2000 Kcal.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"726\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Six-pack i prehrana\" class=\"wp-image-352997\" style=\"width:843px;height:545px\" title=\"Six-pack i prehrana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Dodajte proteine i vlakna svojoj prehrani<\/h3>\n\n\n\n<p>Kod deficita kalorija, prirodno je \u010de\u0161\u0107e biti gladan, zato tra\u017eite na\u010dine da jedete zasitna jela, a da pritom ne prekora\u010dite svoj kalorijski unos. <strong>Sre\u0107om, postoje namirnice koje imaju visok kapacitet zasi\u0107enja.<\/strong> To uklju\u010duje hranu bogatu proteinima kao \u0161to je meso, <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mlije\u010dni proizvodi<\/a>, <a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jaja<\/a>, <a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirutka<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganski<\/a> protein. Stoga je va\u017eno imati proteine u svakom obroku \u200b\u200bi kombinirati ih s izvorima ugljikohidrata i masti. U toj raspodjeli pomo\u0107i \u0107e vam spomenuti zdravi tanjur. <strong>Za mr\u0161avljenje, op\u0107enito se preporu\u010duje jesti otprilike 1,2 \u2013 2 g proteina po kilogramu<\/strong> <strong>tjelesne te\u017eine, ovisno o fizi\u010dkoj aktivnosti. <span style=\"color: #ff6600\" class=\"tadv-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim proteina, vlakna tako\u0111er mogu pomo\u0107i u pove\u0107anju sitosti. Prirodno se mogu na\u0107i u svje\u017eem i su\u0161enom vo\u0107u, povr\u0107u, <strong>mahunarkama<\/strong>, <a href=\"https:\/\/gymbeam.hr\/mjesavina-orasastih-plodova.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astim plodovima<\/a>, <a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zobi<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoji<\/a> i drugim \u017eitaricama ili mahunarkama, ili u kruhu od integralnog bra\u0161na. Njihovi izvori tako\u0111er uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilijum<\/a>, <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabu\u010dna vlakna<\/a> ili <a href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slo\u017eeni dodatak<\/a> u obliku praha koji se mo\u017ee dodati u jogurt ili pi\u0107e. To je zato \u0161to vlakna ve\u017eu vodu dok prolazi kroz probavni trakt, dopu\u0161taju\u0107i joj da sporije prolazi kroz \u017eeludac, <strong>a tako du\u017ee ostajete siti.<\/strong> Preporu\u010deni dnevni unos dijetalnih vlakana izme\u0111u je 25 i 30 g. <span style=\"color: #ff6600\" class=\"tadv-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete saznati vi\u0161e o prednostima psilijuma i drugih vrsta vlakana u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/psilijum-korisno-vlakno-i-to-ne-samo-za-pravilnu-probavu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Psilijum \u2013 korisna vlakna, i to ne samo za pravilnu probavu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg\" alt=\"Prehrana za dobivanje six-packa\" class=\"wp-image-353025\" style=\"width:843px;height:563px\" title=\"Prehrana za dobivanje six-packa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0160tedite kalorije i pametno upotrebljavajte niskokalori\u010dne namirnice<\/h3>\n\n\n\n<p>Drugi na\u010din da u\u010dinite svoju prehranu zdravijom upotreba je niskokalori\u010dne hrane i raznih alternativa s ni\u017eim sadr\u017eajem \u0161e\u0107era i masti. <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">Povr\u0107e<\/a>, primjerice, nije prikladno samo za salate, nego i kao niskokalori\u010dna zamjena za klasi\u010dne priloge s ugljikohidratima. <strong>To \u0107e smanjiti energetsku vrijednost cijelog obroka, pove\u0107ati njegov<\/strong> <strong>volumen i pove\u0107ati koli\u010dinu vlakana.<\/strong> Tako \u0107e vas obrok dulje dr\u017eati sitima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako smanjiti energetsku vrijednost hrane niskokalori\u010dnim alternativama?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Umjesto klasi\u010dnih \u0161pageta mogu se upotrijebiti naribane <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a><\/strong> ili pe\u010deni <strong>\u0161pageti od tikvice<\/strong>.<\/li>\n\n\n\n<li>Sitno ribana cvjeta\u010da dobra je zamjena za ri\u017eu ili kus-kus.<\/li>\n\n\n\n<li><strong>Gljive Portobello<\/strong> idealne su kao niskokalori\u010dna alternativa klasi\u010dnom pecivu za hamburger.<\/li>\n\n\n\n<li><strong>Naribane tikvice<\/strong> tako\u0111er su prikladne kako bi va\u0161a <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brza-kasa-bogata-proteinima-nakon-treninga\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161a<\/a> bila hranjivija.<\/li>\n\n\n\n<li><strong>Narezani patlid\u017ean<\/strong> mo\u017ee poslu\u017eiti kao podloga za mini pizze.<\/li>\n\n\n\n<li><strong>Celer, cikla ili mrkva<\/strong> mogu se upotrijebiti umjesto krumpira za pripremu pruti\u0107a od povr\u0107a.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tjestenina<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.hr\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ri\u017ea<\/strong><\/a> mogu se zamijeniti alternativama napravljenima od bra\u0161na konjca, koje ima samo 7 kcal na 100 g. Tako \u0107ete u\u0161tedjeti nekoliko stotina kalorija.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete u\u0161tedjeti kalorije na aromama i uljima koje upotrebljavate za kuhanje ili pe\u010denje. Iskoristite jednostavne savjete za <strong>smanjenje koli\u010dine masti, \u0161e\u0107era i kalorija u hrani. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako u\u0161tedjeti kalorije pri kuhanju i pe\u010denju?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obi\u010dni \u0161e\u0107er mo\u017ee se zamijeniti zasla\u0111iva\u010dima<\/strong> koji su potpuno bez kalorija ili sadr\u017ee znatno manje kalorija.<\/li>\n\n\n\n<li><strong>Dobar je primjer beskalorijski <\/strong><a href=\"https:\/\/gymbeam.hr\/eritritol\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>eritritol<\/strong><\/a><strong> ili <\/strong><a href=\"https:\/\/gymbeam.hr\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ksilitol<\/strong><\/a>, koji imaju otprilike 40 % manje kalorija od obi\u010dnog \u0161e\u0107era. Sirup od cikorije, aromatizirani <a href=\"https:\/\/gymbeam.hr\/flavour-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zasla\u0111iva\u010di u prahu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapi<\/a> s aromom tako\u0111er su dobra alternativa.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sprej-za-kuhanje-coconut-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ulje u spreju<\/strong><\/a> prikladno je za podmazivanje posude za pe\u010denje ili za pe\u010denje povr\u0107a ili mesa. To olak\u0161ava pra\u0107enje koli\u010dine upotrijebljenog ulja.<\/li>\n\n\n\n<li>Visokokalori\u010dni umaci mogu se zamijeniti <a href=\"https:\/\/gymbeam.hr\/kecap-zasladjen-stevijom-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dapom<\/a> zasla\u0111enim stevijom ili <a href=\"https:\/\/gymbeam.hr\/bezkaloricni-umak-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">preljevom<\/a> za salatu, koji sadr\u017ei samo 0,9 kcal po porciji. To \u010dini svaku salatu ukusnim jelom bez dodatnih kalorija.<\/li>\n\n\n\n<li>Za aromatiziranje slatkih poslastica mo\u017eete upotrijebiti <a href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">\u010dokoladu ZERO ili sirup s okusom slane karamele<\/a>, koji ima 0 kcal po porciji.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju druge namirnice koje vam mogu pomo\u0107i u u\u0161tedi kalorija, prona\u0107i \u0107ete ih u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-alternative-prilozima-seceru-i-umacima-koje-olaksavaju-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najbolje alternative prilozima, \u0161e\u0107eru i umacima koje olak\u0161avaju mr\u0161avljenje.<\/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=\"44254,8350,28792,7185,53725,3738,1562,46435,44248,29956,64225,58828,46033,29117\" ><\/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\">5. Napravite popis za kupnju i ne idite u supermarket gladni<\/h3>\n\n\n\n<p>Ako ne mo\u017eete odoljeti kola\u010di\u0107ima, sladoledu ili salati s majonezom, sigurnije je kupiti \u0161to manje tih namirnica, a idealno ni\u0161ta. Pune su \u0161e\u0107era, masti i kalorija koje vam ne\u0107e olak\u0161ati putovanje do plo\u010dica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e je suprotno. Na primjer, jedna \u0161alica (460 ml) kremastog sladoleda sadr\u017ei pribli\u017eno 1200 kcal, \u0161to je vi\u0161e nego dvostruko vi\u0161e od kalorijske vrijednosti uobi\u010dajenog ru\u010dka. U tom pogledu sigurnije je dr\u017eati se pravila \u0161to<strong> nemate kod ku\u0107e, ne jedete<\/strong> i tako stvoriti povoljnije okru\u017eenje za postizanje va\u0161ih ciljeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako idete u supermarket, bolje je imati pri ruci popis za kupnju i dr\u017eati ga se. Tako\u0111er, bit \u0107e sigurnije oti\u0107i u supermarket nakon jela. Tako ne\u0107ete imati jaku \u017eelju za kupnjom slatki\u0161a i drugih grickalica koje bi vam se mogle \u010diniti kao najbolji na\u010din za borbu protiv \u017eudnje u slabom trenutku. Ovako ku\u0107i donosite samo hranu koja vam je zaista potrebna za pripremu jela koje ste planirali. Ali to ne zna\u010di da su nam slatki\u0161i zauvijek zabranjeni. <strong>Klju\u010d je dr\u017eati se dugoro\u010dnog plana i ne dopustiti da vas mala zaobilaznica potpuno izbaci iz tra\u010dnica. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e prakti\u010dnih savjeta o kupnji namirnica, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 savjeta za izbor prave hrane i kupnju namirnica.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg\" alt=\"Kako kupiti zdravu hranu?\" class=\"wp-image-353132\" style=\"width:843px;height:562px\" title=\"Kako kupiti zdravu hranu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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_oblikovati_trbusne_misice_vjezbanjem\"><\/span>Kako oblikovati trbu\u0161ne mi\u0161i\u0107e vje\u017ebanjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Utvrdite jasan plan treninga<\/h3>\n\n\n\n<p>Dobro razra\u0111en plan treninga jo\u0161 je jedan dio slagalice za postizanje isklesanih trbu\u0161nih mi\u0161i\u0107a.<strong> Temelji se na sveobuhvatnom treningu snage.<\/strong> To je va\u017eno za razvoj mi\u0161i\u0107a cijelog tijela i njegovo cjelokupno ja\u010danje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ve\u0107ini vje\u017ebi snage tako\u0111er aktivirate jezgru tijela, \u010diji su glavni dio trbu\u0161ni mi\u0161i\u0107i. To mo\u017eete posebno primijetiti tijekom \u010du\u010dnjeva ili mrtvog dizanja, kad svojom jezgrom dr\u017eite le\u0111a stabilnima, a trbu\u0161nu \u0161upljinu zategnutom, \u0161to je va\u017eno za pravilnu tehniku vje\u017ebe. Prednost treninga snage tako\u0111er je to \u0161to <strong>pravilno ubrzava metabolizam.<\/strong> Nakon \u0161to zavr\u0161i, mo\u017eete sagorjeti vi\u0161e kalorija donekle bez truda do 48 sati. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako planirati treninge?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Unutar tjedan dana mo\u017eete planirati 2 \u2013 3 treninga za cijelo tijelo uklju\u010duju\u0107i slo\u017eene vje\u017ebe ili vje\u017ebe za vi\u0161e zglobova (\u010du\u010dnjevi, mrtvo dizanje, potisak s klupe). Najmanje dva treninga trebaju uklju\u010divati vje\u017ebe za trbuh.<\/li>\n\n\n\n<li>Mo\u017eete podijeliti svoje vje\u017ebe na <strong>donje<\/strong> (stra\u017enjica, noge) i <strong>gornje<\/strong> (ramena, ruke, le\u0111a, trbuh) <strong>dijelove tijela.<\/strong> Svaki od njih idealno bi trebalo vje\u017ebati dva puta tjedno. Tako dolazite do \u010detiri treninga.<\/li>\n\n\n\n<li>Ako se \u017eelite usredoto\u010diti na trbu\u0161ne mi\u0161i\u0107e, mo\u017eete <strong>dodati jo\u0161 1 \u2013 2 treninga za trbu\u0161ne mi\u0161i\u0107e<\/strong> i mo\u017eete ih izvoditi kod ku\u0107e. Tako \u0107ete vje\u017ebati trbu\u0161ne mi\u0161i\u0107e 3 \u2013 4 puta tjedno.<\/li>\n\n\n\n<li>Trebali biste unaprijed planirati koje \u0107ete vje\u017ebe uklju\u010diti za sva podru\u010dja i tako\u0111er zapisati optere\u0107enja te broj ponavljanja i serija. Sve se to onda mo\u017ee prilagoditi trenutnim ciljevima i granicama.<\/li>\n\n\n\n<li>Kako biste izbjegli stagnaciju, s vremena na vrijeme (na primjer, jednom mjese\u010dno) trebate prilagoditi plan treninga i<strong> pove\u0107ati optere\u0107enje ili<\/strong> <strong>broj ponavljanja.<\/strong> <span style=\"color: #ff6600\">[9-10]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg\" alt=\"Kako isplanirati trening za six-pack?\" class=\"wp-image-353053\" style=\"width:843px;height:562px\" title=\"Kako isplanirati trening za six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Dodajte malo kardio treninga<\/h3>\n\n\n\n<p>Kardio je \u010dak u\u010dinkovitiji u sagorijevanju kalorija od treninga snage. Zato ne bi smio nedostajati u va\u0161em planu. Mo\u017eete<strong>&nbsp;tr\u010dati, biciklirati ili \u010dak plesati na putu do plo\u010dica iz snova.<\/strong> U potpunosti ovisi o vama koju \u0107ete vrstu aerobne aktivnosti odabrati. Mo\u017eete je dodati u svoj plan treninga 2 \u2013 3 puta tjedno u dane odmora. Me\u0111utim, ako vrijeme to dopu\u0161ta, u redu je odraditi trening snage i lagani kardio u jednom danu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko kcal sagorijeva prosje\u010dna \u017eena od 65 kg i mu\u0161karac od 80 kg po satu kardio treninga? <span style=\"color: #ff6600;\">[11]<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aktivnost<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">U\u010dinak \u017eene od 65 kg po satu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">U\u010dinak mu\u0161karca od 80 kg po satu<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzo hodanje po ravnom terenu prosje\u010dnom brzinom od 5,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje slobodnim stilom laganim do umjerenim intenzitetom<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rolanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnim tempom<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ako se pitate koliko kalorija sagorijevate drugim aerobnim aktivnostima i koliko je vremena potrebno da se rije\u0161ite 1 kg masnog tkiva, pro\u010ditajte na\u0161 \u010dlanak: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu?<\/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\">3. Isprobajte HIIT<\/h3>\n\n\n\n<p>Intervalni trening visokog intenziteta, poznat kao HIIT (High Intensity Interval Training), jo\u0161 je jedan na\u010din da dodate raznolikost svom treningu trbu\u0161nih mi\u0161i\u0107a, kardio ili kru\u017enom treningu. <strong>Izmjenjuje kratke intervale vje\u017ebanja visokog intenziteta s pauzom.<\/strong> Najve\u0107a prednost HIIT-a jest to \u0161to ga mo\u017eete raditi trideset minuta i dobiti dobar trening. Zahvaljuju\u0107i velikom intenzitetu, sagorijevate puno kalorija u tako kratkom vremenu. HIIT je idealan za dane kad ne mo\u017eete raditi tradicionalni kardio ili imate malo vremena i trebate vje\u017ebati, na primjer, s vlastitom te\u017einom. Tako\u0111er mo\u017eete dodati kratki HIIT na kraju treninga snage kako biste poja\u010dali sagorijevanje kalorija. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako isplanirati HIIT?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prvo odaberite vje\u017ebe<\/strong> koje \u017eelite uklju\u010diti. Mo\u017eete ih uvrstiti 5 \u2013 10. Ovisi o va\u0161oj fizi\u010dkoj spremi i raspolo\u017eivom vremenu.<\/li>\n\n\n\n<li>Naj\u010de\u0161\u0107e se HIIT sastoji od kombinacije kardio vje\u017ebi, kao \u0161to su marinci ili tr\u010danje u mjestu, s vi\u0161e vje\u017ebi snage kao \u0161to su \u010du\u010dnjevi s iskoracima ili plenk.<\/li>\n\n\n\n<li>Zatim odredite vrijeme vje\u017ebanja i odmora prema svojoj fizi\u010dkoj spremi. Interval vje\u017ebanja obi\u010dno traje 15 \u2013 60 sekundi, a odmor dva do tri puta vi\u0161e.<\/li>\n\n\n\n<li>Zapamtite da, \u0161to vi\u0161e truda ulo\u017eite u trening, to vam je potrebno vi\u0161e vremena za oporavak i vra\u0107anje energije u mi\u0161i\u0107e.<\/li>\n\n\n\n<li>Zatim planirajte broj serija (3 \u2013 5), izme\u0111u kojih mo\u017eete napraviti du\u017eu pauzu od 1 \u2013 2 minute.<\/li>\n\n\n\n<li>Takav trening mo\u017eete organizirati i s vremenskim intervalima pomo\u0107u mobilne aplikacije kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/www.intervaltimer.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Seconds<\/a> ili <a class=\"ek-link\" href=\"https:\/\/exercisetimer.net\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Exercise Timer.<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">       <\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg\" alt=\"Kako vje\u017ebati trbu\u0161ne mi\u0161i\u0107e?\" class=\"wp-image-353067\" style=\"width:843px;height:561px\" title=\"Kako vje\u017ebati trbu\u0161ne mi\u0161i\u0107e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1536x1022.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-2048x1362.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Usredoto\u010dite se na vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Sad ve\u0107 imate dva treninga za trbu\u0161ne mi\u0161i\u0107e u svom planu treninga kao dio treninga snage. Zatim mo\u017eete dodati jo\u0161 1 \u2013 2 vje\u017ebe, koje mo\u017eete raditi kod ku\u0107e. A ako morate cijepati drva ili se baviti nekom drugom zahtjevnom aktivno\u0161\u0107u, mo\u017eete to ubrojiti u dodatni trening za trbu\u0161ne mi\u0161i\u0107e jer i ru\u010dnim radom u\u010dinkovito ja\u010date trbu\u0161ne mi\u0161i\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste tonirali svaki dio trbu\u0161nih mi\u0161i\u0107a, dodajte svakom treningu razne vje\u017ebe koje ciljaju na pojedina podru\u010dja. Tako bi va\u0161i treninzi trebali uklju\u010divati vje\u017ebe za<strong> ravne trbu\u0161ne mi\u0161i\u0107e, kao i za kose i donje trbu\u0161ne mi\u0161i\u0107e te sredi\u0161te tijela ili jezgru.<\/strong> Iako se plo\u010dice iz snova sastoje od ravnih trbu\u0161nih mi\u0161i\u0107a, kosi mi\u0161i\u0107i poma\u017eu u oblikovanju tankog struka i zajedno djeluju kao svojevrsni prirodni korzet. <a href=\"https:\/\/gymbeam.hr\/blog\/koje-su-vjezbe-za-donji-dio-trbuha-stvarno-najbolje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vje\u017ebe za donji dio trbuha<\/a> u\u010dinkovite su u u\u010dvr\u0161\u0107ivanju tog problemati\u010dnog podru\u010dja i ja\u010danju <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/17_najucinkovitijih_vjezbi_za_jak_srednji_dio_tijela\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jezgre tijela,<\/a> \u0161to poma\u017ee kod pravilnog dr\u017eanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i kod trbu\u0161nih mi\u0161i\u0107a ne smijete zaboraviti da se mi\u0161i\u0107i s vremenom prilago\u0111avaju optere\u0107enju. Zato je va\u017eno postupno pove\u0107avati broj ponavljanja i intenzitet upotrebom raznih dodataka za fitness. Mo\u017eete u\u010diniti neke vje\u017ebe izazovnijima dodavanjem <a href=\"https:\/\/gymbeam.hr\/utezi-za-zapesca-gleznjeve-form-iv-2-x-1kg-spokey.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utega na gle\u017enjeve<\/a>, pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/balans-ploca-half-ball-gymbeam.html\" class=\"ek-link\">prostirke za ravnote\u017eu<\/a>, <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lopte za pilates<\/a> ili vje\u017ebanjem s <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prslukom s utezima.<\/a> Mo\u017eete upotrijebiti <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set za suspenzijski trening<\/a> ili <a href=\"https:\/\/gymbeam.hr\/kotac-za-vjezbanje-ab-wheel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kota\u010d za trbu\u0161njake<\/a> za svoje treninge trbu\u0161nih mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tra\u017eite nadahnu\u0107e za treninge trbu\u0161nih mi\u0161i\u0107a? Prona\u0111ite ga u na\u0161em \u010dlanku<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 21 najbolja vje\u017eba s vlastitom te\u017einom za trbu\u0161ne mi\u0161i\u0107e.<\/strong><\/a><\/li>\n\n\n\n<li>Ako \u017eelite upotrijebiti loptu za pilates za svoje treninge, mo\u017eete prona\u0107i prikladne vje\u017ebe u \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-vjezbi-za-core-i-straznjicu-s-loptom-za-pilates\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 u\u010dinkovitih vje\u017ebi za jezgru i stra\u017enjicu s loptom za pilates.<\/a><\/strong><\/li>\n\n\n\n<li>U slu\u010daju da nemate vremena, isprobajte na\u0161 <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">u\u010dinkoviti ku\u0107ni 6-minutni trening za trbu\u0161ne mi\u0161i\u0107e.<\/a><\/strong><\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete oja\u010dati svoju jezgru vje\u017ebama iz na\u0161eg \u010dlanka<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Oja\u010dajte jezgru ovim kru\u017enim treningom za trbu\u0161ne mi\u0161i\u0107e.<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg\" alt=\"Plan za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a\" class=\"wp-image-353081\" style=\"width:843px;height:562px\" title=\"Plan za vje\u017ebanje trbu\u0161nih mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Ne zaboravite na regeneraciju<\/h3>\n\n\n\n<p>\u010cak ni trbu\u0161ne mi\u0161i\u0107e ne treba vje\u017ebati od jutra do mraka s vizijom brzih rezultata. Umjesto toga, mo\u017eete o\u010dekivati samo pretreniranost ili ozljede koje \u0107e vas nakratko izbaciti iz igre. Kao \u0161to je slu\u010daj s drugim mi\u0161i\u0107nim skupinama, <strong>trbu\u0161nim mi\u0161i\u0107ima potrebno je dovoljno vremena da se oporave kako bi rasli.<\/strong> To se kre\u0107e od 24 do 72 sata ovisno o intenzitetu treninga, \u0161to tako\u0111er trebate uzeti u obzir prilikom planiranja svojih treninga. <span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dane odmora mo\u017eete istezati ili masirati mi\u0161i\u0107e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enim pi\u0161toljem<\/a> ili upotrijebiti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">valjak za mi\u0161i\u0107e.<\/a> Posjet <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sauni<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" class=\"ek-link\">terapija hladnom vodom<\/a> tako\u0111er je odli\u010dna opcija. Ali najva\u017enija je stvar u tom pogledu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitetan san<\/a>, koji \u0107e vam tako\u0111er pomo\u0107i pri mr\u0161avljenju. Trebate spavati najmanje sedam sati svaku no\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete saznati vi\u0161e o razli\u010ditim tehnikama regeneracije u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;<strong>Kako pospje\u0161iti regeneraciju pomo\u0107u masa\u017enog pi\u0161tolja i ostalih alata?<\/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=\"Sto_slijedi\"><\/span>\u0160to slijedi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Va\u017eno je biti dosljedan<\/strong> u svim gore navedenim prilagodbama u prehrani i rutini treninga. Nije potrebno pod svaku cijenu slijediti plan 100 %, 24\/7, ali poku\u0161ajte ga se dr\u017eati dugoro\u010dno. Tako mo\u017eete izbje\u0107i stalne po\u010detke, na primjer, nakon \u0161to presko\u010dite cijeli tjedan treninga i provedete ga kod ku\u0107e na kau\u010du gledaju\u0107i filmove i TV serije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trebali biste tako\u0111er zapamtiti mjeriti svoj napredak jer \u0107ete jedino tako znati funkcionira li va\u0161 plan<\/strong> i trebate li napraviti daljnje promjene u prehrani ili vje\u017ebanju. S tim u vezi, prije nego \u0161to po\u010dnete bilo \u0161to, izva\u017eite se i izmjerite oko struka i bokova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zatim mo\u017eete izvr\u0161iti naknadno mjerenje svaka dva tjedna kako biste ostali motivirani. Va\u017eno je to u\u010diniti pod istim ili barem sli\u010dnim uvjetima. To zna\u010di mjerenje u isto doba dana, idealno ujutro nakon pranja i u donjem rublju. Za \u017eene se tako\u0111er uzima u obzir trenutna faza menstrualnog ciklusa. To stvarno mo\u017ee poremetiti te\u017einu i tjelesne mjere.<\/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_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i dana\u0161njem \u010dlanku, ve\u0107 znate da dobiti six-pack nije lako, ali daleko je od nemogu\u0107eg. <strong>To mo\u017eete posti\u0107i zdravom prehranom i sveobuhvatnim<\/strong> <strong>planom treninga<\/strong> koji mo\u017eete sami napraviti. Va\u017eno je ne pretjerati u po\u010detku s vizijom brzih rezultata i ravnomjerno rasporediti energiju cijelim putem. To je tr\u010danje na duge staze, a ne sprint, tako da trebate dugo ustrajati. Nagrada za va\u0161 trud mo\u017eda ne\u0107e biti samo isklesani trbu\u0161njaci, nego i cjelokupna transformacija tijela i bolja tjelesna kondicija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam na\u0161 \u010dlanak bio koristan? Ako je tako, podijelite ga sa svojim prijateljima i podijelite s njima ovaj jednostavan vodi\u010d za isklesane trbu\u0161ne mi\u0161i\u0107e.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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.hr\/za-mrsavljenje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Kako dobiti six-pack? U na\u0161em \u010dlanku prona\u0107i \u0107ete prakti\u010dne savjete za promjene u va\u0161oj prehrani i planu treninga koji \u0107e vam pomo\u0107i na putu do va\u0161ih isklesanih trbu\u0161nih mi\u0161i\u0107a iz snova.<\/p>\n","protected":false},"author":129,"featured_media":352956,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6368,6308,7478,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-356483","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-trbuh-hr","10":"tag-trening-hr","11":"tag-vjezbe-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Provjereni vodi\u010d za six-pack: prehrana i rutina treninga za isklesane trbu\u0161ne mi\u0161i\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako dobiti six-pack? \u0160to je najva\u017enije u gubitku masnog tkiva na trbuhu, kako prilagoditi prehranu i plan treninga kako biste oblikovali trbu\u0161ne mi\u0161i\u0107e. 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