{"id":381883,"date":"2022-07-04T15:49:15","date_gmt":"2022-07-04T13:49:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=381883"},"modified":"2022-07-04T15:51:18","modified_gmt":"2022-07-04T13:51:18","slug":"sto-je-prsluk-s-utezima-i-kako-odabrati-pravi","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/","title":{"rendered":"\u0160to je prsluk s utezima i kako odabrati pravi?"},"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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#Upoznajte_prsluk_s_utezima\" title=\"Upoznajte prsluk s utezima\">Upoznajte prsluk s utezima<\/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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#Zasto_koristiti_prsluk_s_utezima\" title=\"Za\u0161to koristiti prsluk s utezima?\">Za\u0161to koristiti prsluk s utezima?<\/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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#Kako_odabrati_prsluk_s_utezima_i_koliko_bi_trebao_biti_tezak\" title=\"Kako odabrati prsluk s utezima i koliko bi trebao biti te\u017eak?\">Kako odabrati prsluk s utezima i koliko bi trebao biti te\u017eak?<\/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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#TOP_5_prednosti_treninga_s_prslukom_s_utezima\" title=\"TOP 5 prednosti treninga s prslukom s utezima\">TOP 5 prednosti treninga s prslukom s utezima<\/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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#Kako_koristiti_prsluk_s_utezima\" title=\"Kako koristiti prsluk s utezima\">Kako koristiti prsluk s utezima<\/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\/sto-je-prsluk-s-utezima-i-kako-odabrati-pravi\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li \u010duli za prsluk s utezima? Ako ste ve\u0107 neko vrijeme u svijetu fitnessa, vjerojatno barem znate da postoji. Vi ostali mo\u017eda sebi postavljate pitanje iz naslova, pa kakav je to prsluk s utezima i za\u0161to bi vas uop\u0107e zanimao? Zajedno \u0107emo potra\u017eiti odgovore na ovo pitanje. Osim jednostavnog opisa, pogledat \u0107emo i kako se koristi takav prsluk s utezima, za\u0161to ljudi treniraju s njim i kakve koristi on zapravo donosi.<\/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=\"Upoznajte_prsluk_s_utezima\"><\/span>Upoznajte prsluk s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije svega, treba re\u0107i da se radi o fitness alatu koji izgleda kao takti\u010dki prsluk za specijalce. Za razliku od njih, me\u0111utim, nije neprobojan i ne sadr\u017ei d\u017eepove za granate, no\u017eeve, streljivo ili drugi borbeni arsenal. Umjesto toga, ima d\u017eepove ili <strong>unutra\u0161njost ispunjenu ne\u010dime \u0161to pove\u0107ava njegovu te\u017einu.<\/strong> Zato u nazivu ima opis \u201es utezima\u201c. U stvarnosti to mo\u017ee biti, primjerice, <strong>pijesak, \u010deli\u010dne plo\u010de ili \u017eeljezne kuglice.<\/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\/06\/image00007-2-1124x750.jpeg\" alt=\"\u0160to je prsluk s utezima i kako odabrati pravi?\" class=\"wp-image-380321\" width=\"843\" height=\"563\" title=\"\u0160to je prsluk s utezima i kako odabrati pravi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/image00007-2.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Sama te\u017eina varira i obi\u010dno mo\u017eete prona\u0107i<strong> prsluke od <\/strong><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-10-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15<\/strong><\/a><strong> ili <\/strong><a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20<\/strong><\/a><strong> kg. <\/strong>Iako, proizvo\u0111a\u010di misle i na dame ili po\u010detnike, koji mogu odabrati <strong>prsluk od <a href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-3-kg-gymbeam.html\" class=\"ek-link\">3<\/a> ili <\/strong><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\"><strong>7 kg<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u017eina prsluka mo\u017ee se u nekim slu\u010dajevima prilagoditi. Mogu\u0107e je prona\u0107i i prsluke s odvojivim utezima, kao \u0161to su ve\u0107 spomenuti modeli od 10 kg i vi\u0161e. Lako mo\u017eete odabrati onaj koji odgovara va\u0161oj trenutnoj tjelesnoj kondiciji. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"53347,53353,47629,36352,46021,46027,51217,51160,51190,49009\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_koristiti_prsluk_s_utezima\"><\/span>Za\u0161to koristiti prsluk s utezima?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do sada je vjerojatno ve\u0107 jasno da su prsluci s utezima idealan alat za one koji tra\u017ee na\u010dine za <strong>pove\u0107anje intenziteta i te\u017eine vje\u017ebanja.<\/strong> Va\u0161a uobi\u010dajena rutina treninga mo\u017ee se osvje\u017eiti i u\u010diniti u\u010dinkovitijom. Prsluci su <strong>izvrsni za vje\u017ebe s vlastitom te\u017einom<\/strong>, jer vam dodaju ve\u0107u te\u017einu kao nositelju bez potrebe da dr\u017eite diskove ili bu\u010dice u rukama tijekom treninga. Tako cijelo tijelo nosi rezultiraju\u0107e optere\u0107enje.<\/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\/06\/IMG_8356-1124x749.jpg\" alt=\"Za\u0161to koristiti prsluk s utezima?\" class=\"wp-image-380336\" width=\"843\" height=\"562\" title=\"Prsluk s utezima za tr\u010danje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8356.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Osim treninga s vlastitom te\u017einom, tako\u0111er \u0107ete cijeniti i prsluke s utezima<strong> tijekom aktivnosti kao \u0161to su <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tr\u010danje<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>hodanje<\/strong><\/a><strong> ili fitness hodanje. <\/strong>Ako ste jo\u0161 vi\u0161e avanturisti\u010dki raspolo\u017eeni, mo\u017eete ih ponijeti sa sobom na planinarenje. Neki sporta\u0161i tako\u0111er koriste prsluke s utezima <strong>za odre\u0111eni sport, poput ko\u0161arke, nogometa ili \u010dak tenisa.<\/strong> Oni tako\u0111er mogu djelovati kao pristupa\u010dan alat koji \u0107e vam pomo\u0107i da potro\u0161ite <strong>vi\u0161e energije tijekom aktivnosti i potaknuti <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mr\u0161avljenje<\/strong><\/a><strong>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_odabrati_prsluk_s_utezima_i_koliko_bi_trebao_biti_tezak\"><\/span>Kako odabrati prsluk s utezima i koliko bi trebao biti te\u017eak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tr\u017ei\u0161tu mo\u017eete prona\u0107i razli\u010dite tipove i modele koji se uglavnom razlikuju po te\u017eini. Me\u0111utim, postoje i drugi parametri koje biste mogli uzeti u obzir prije kupnje prsluka s utezima. To su uglavnom <span class=\"tadv-color\" 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<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=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png\" alt=\"Kako odabrati prsluk s utezima i koliko bi trebao biti te\u017eak?\" class=\"wp-image-380351\" title=\"Kako odabrati prsluk s utezima i koliko bi trebao biti te\u017eak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-911x1124.png 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40-324x400.png 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.55.40.png 1104w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>Izvor optere\u0107enja<\/strong> &#8211; mo\u017eete prona\u0107i prsluke s fiksnom te\u017einom ili modele \u010dije se optere\u0107enje mo\u017ee podesiti zahvaljuju\u0107i odvojivim utezima<\/li><li><strong>Udobnost<\/strong> &#8211; prilikom odabira obratite pozornost na to ima li prsluk jastu\u010di\u0107e za ramena kako bi se osiguralo udobno no\u0161enje bez osje\u0107aja nelagode tijekom dugih treninga<\/li><li><strong>Materijal<\/strong> &#8211; idealno je odabrati prsluk s utezima od prozra\u010dnog materijala koji dobro odvodi vlagu ili ima provjetravanje<\/li><li><strong>Uzimanje te\u017eine prsluka u obzir<\/strong> &#8211; ako \u0107ete prsluk koristiti za tr\u010danje, vjerojatno \u0107e vam trebati manja te\u017eina i obrnuto. \u017delite li osvje\u017eiti trening snage, izbor bi trebao pasti na ve\u0107e optere\u0107enje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\">Koliko te\u017eak treba biti prsluk s utezima?<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\"><span style=\"text-align: inherit;\">Osim ovih aspekata, me\u0111utim, trebali biste uzeti u obzir i vlastitu te\u017einu. Dakle, koliko bi idealan prsluk trebao biti te\u017eak? U pravilu <strong>ne smije te\u017eiti vi\u0161e od 10 % va\u0161e tjelesne te\u017eine.<\/strong> Ve\u0107ina istra\u017eivanja na ovom podru\u010dju govori o po\u010detnoj te\u017eini prsluka od <strong>4 &#8211; 10 % tjelesne te\u017eine osobe<\/strong>. Ovaj raspon je posebno prikladan za sportove izdr\u017eljivosti. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Me\u0111utim, sam izbor optere\u0107enja je vi\u0161e <strong>pitanje individualnih sposobnosti.<\/strong> Ako vam je tjelesna kondicija na dobroj razini i \u017eelite prsluk za trening s vlastitom te\u017einom, s kojom se ve\u0107 dosta dobro nosite, lako mo\u017eete odabrati<strong> te\u017ei prsluk s te\u017einom od 20 &#8211; 25 % svoje te\u017eine. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, ako nikada prije niste imali prsluk s utezima, bit \u0107e bolje po\u010deti s manjom te\u017einom. Naprimjer, probajte s 5 % svoje te\u017eine i s vremenom \u0107ete mo\u017eda prije\u0107i na te\u017ei model. Imajte na umu da te\u017ei prsluk ne zna\u010di automatski i bolji prsluk. Prekomjerno optere\u0107enje mo\u017ee vas <strong>brzo umoriti, a preoptere\u0107enje tako\u0111er pove\u0107ava rizik od ozljeda. <\/strong><span class=\"tadv-color\" 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"TOP_5_prednosti_treninga_s_prslukom_s_utezima\"><\/span>TOP 5 prednosti treninga s prslukom s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gore je navedeno za\u0161to bi vas trebao zanimati prsluk s utezima, a sada pogledajmo pet glavnih prednosti vje\u017ebanja s njim.<\/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\">1. Sagorite vi\u0161e kalorija i potaknite mr\u0161avljenje<\/h3>\n\n\n\n<p>S obzirom na dodatnu te\u017einu, ne \u010dudi da prsluk s utezima pretvara va\u0161 trening u ve\u0107i izazov. Dodavanje nekoliko dodatnih kilograma tako\u0111er <strong>poma\u017ee pove\u0107ati intenzitet vje\u017ebanja,<\/strong> omogu\u0107uju\u0107i vam <strong>u\u010dinkovitije sagorijevanje kalorija i promicanje mr\u0161avljenja.<\/strong> Ova \u010dinjenica bila je i predmet ameri\u010dke studije na \u017eenama u dobi od 18 do 55 godina koje su podvrgnute testu hodanja od \u0161est minuta. Kao rezultat toga, prsluk s utezima koji te\u017ei 10 &#8211; 15 % njihove tjelesne te\u017eine pomogao je sudionicama da sagore<strong> do 13 % vi\u0161e kalorija nego prilikom hodanja bez prsluka. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna manja studija iz 2020. godine tako\u0111er govori u prilog vje\u017ebanju s prslukom s utezima. Pratila je 72 osobe s blagom pretilo\u0161\u0107u koje su 3 tjedna provodile 8 sati dnevno s prslukom. Primarni ishod studije bio je <strong>gubitak te\u017eine, koji je tako\u0111er bio popra\u0107en ni\u017eom razinom tjelesne masti.<\/strong> Stoga kori\u0161tenje prsluka s utezima mo\u017ee biti jedno od u\u010dinkovitih sredstava za<strong> potporu va\u0161em treningu kako biste smr\u0161avjeli.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pove\u0107ava va\u0161u snagu<\/h3>\n\n\n\n<p>Prsluk s utezima mo\u017ee <strong>pomo\u0107i pove\u0107ati snagu i u kona\u010dnici dobiti vi\u0161e mi\u0161i\u0107a.<\/strong> Ovo je sli\u010dno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>principu progresivnog preoptere\u0107enja<\/strong><\/a> tijekom treninga snage. Dodatna te\u017eina koju dodaje prsluk <strong>natjerat \u0107e va\u0161e mi\u0161i\u0107e da rade ja\u010de,<\/strong> \u0161to im mo\u017ee pomo\u0107i da rastu i oja\u010daju.<\/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\">3. Pobolj\u0161ava va\u0161e performanse tr\u010danja<\/h3>\n\n\n\n<p>Trening s prslukom s utezima mo\u017ee biti zanimljiv ne samo za sporta\u0161e snage, ve\u0107 i za trka\u010de. Ovu tvrdnju podupire i manja studija iz 2015. godine u kojoj su<strong> trka\u010di pobolj\u0161ali svoju izvedbu i izdr\u017eljivost zahvaljuju\u0107i prsluku s utezima.<\/strong> No, zanimljivi su i rezultati jo\u0161 jedne sustavne studije iz 2019. godine. Istra\u017eiva\u010di su analizirali ishod sudionika koji su nosili prsluke te\u017eine 5 do 40% njihove tjelesne te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija je pokazala da su oni koji su imali <strong>manje optere\u0107enje mogli pobolj\u0161ati svoje performanse na du\u017eim udaljenostima.<\/strong> S druge strane, trka\u010di s <strong>te\u017eim prslucima bili su povezani s boljom izvedbom na kratkim stazama.<\/strong> Me\u0111utim, treba dodati da su potrebna daljnja istra\u017eivanja kako bi se ti rezultati jasno potvrdili. <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [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\/06\/IMG_8307-1124x749.jpg\" alt=\"Prsluk s utezima za pobolj\u0161anje performansi tr\u010danja\" class=\"wp-image-380368\" width=\"843\" height=\"562\" title=\"Prsluk s utezima za pobolj\u0161anje performansi tr\u010danja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_8307.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Oja\u010dava va\u0161e kosti<\/h3>\n\n\n\n<p>Trening, uklju\u010duju\u0107i onaj s prslukom s utezima, tako\u0111er mo\u017ee imati <strong>pozitivan u\u010dinak na snagu, \u017eilavost ili mineralnu gusto\u0107u va\u0161ih kostiju (BMD)<\/strong>. To se vidjelo i u jednoj studiji iz 2017., koja je promatrala \u017eene u postmenopauzi koje su \u0161est tjedana trenirale s prslukom s utezima. Utvr\u0111eno je da se nakon istra\u017eivanja popravila <strong>gusto\u0107a kostiju u zdjelici i te su oja\u010dali ekstenzori koljena.<\/strong>&nbsp;<span class=\"tadv-color\" 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<h3 class=\"is-style-default wp-block-heading\">5. Pobolj\u0161ava stabilnost<\/h3>\n\n\n\n<p>Tijekom treninga s prslukom tako\u0111er mo\u017eete pobolj\u0161ati svoje dr\u017eanje, \u0161to u kona\u010dnici mo\u017ee <strong>pridonijeti boljoj stabilnosti i ravnote\u017ei.<\/strong> Dodate li optere\u0107enje u obliku prsluka na gornji dio tijela, <strong>prisilit \u0107ete mi\u0161i\u0107e za stabilizaciju da rade ja\u010de tijekom treninga kako bi odr\u017eali ravnote\u017eu.<\/strong> Prilikom naginjanja u bilo kojem smjeru s teretom, brzo \u0107ete biti prisiljeni uravnote\u017eiti te\u017einu kako biste izbjegli pad. Na taj na\u010din mo\u017eete pobolj\u0161ati sposobnost svog tijela da odr\u017ei ravnote\u017eu. Koristan je za razne sportove, ali i u svakodnevnom \u017eivotu. Osim toga, postaje neprocjenjiv s godinama, kada postoji ve\u0107i rizik od padova i naknadnih ozljeda. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"992\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png\" alt=\"Kako koristiti prsluk s utezima\" class=\"wp-image-380383\" title=\"Kako koristiti prsluk s utezima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44.png 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-21-o-9.44.44-310x400.png 310w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/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-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_prsluk_s_utezima\"><\/span>Kako koristiti prsluk s utezima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iznad ste ve\u0107 nau\u010dili sve bitne stvari. Stoga je vrijeme da to provedete u praksi i po\u010dnete koristiti sam prsluk za odre\u0111ene aktivnosti. Ako niste sigurni, poku\u0161ajte se inspirirati ovim savjetima <span class=\"tadv-color\" 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<ul class=\"wp-block-list\"><li><strong>Trening izdr\u017eljivosti<\/strong> \u2013 prsluk s utezima mo\u017ee biti idealan suputnik za aktivnosti poput tr\u010danja ili hodanja. Slobodno ga ponesite sa sobom na du\u017eu \u0161etnju ili vo\u017enju biciklom.<\/li><li><strong>Trening snage<\/strong> \u2013 prije klasi\u010dnog treninga snage s vlastitom te\u017einom odjenite prsluk s utezima, pa \u0107ete tako trening osvje\u017eiti i podi\u0107i na novu razinu. Savr\u0161en je za vje\u017ebe poput sklekova, \u010du\u010dnjeva, iskoraka, plankove, zgibove ili preskakanja u\u017eeta.<\/li><li><strong>Ku\u0107anski poslovi <\/strong>&#8211; Kreativnosti nema granica, a ako nemate vremena za trening, svoj prsluk s utezima mo\u017eete nositi tijekom ku\u0107anskih poslova ili kuhanja. Zahvaljuju\u0107i ve\u0107em optere\u0107enju, omogu\u0107it \u0107e vam da sagorite malo vi\u0161e kalorija tijekom ove le\u017eerne aktivnosti.<\/li><li><strong>Timski sportovi<\/strong> \u2013 ako se bavite timskim sportovima poput nogometa, tenisa, rukometa ili bilo \u010dega sli\u010dnog, slobodno odjenite lak\u0161i prsluk prije nego po\u010dnete trenirati. S druge strane, s ve\u0107im optere\u0107enjem intenzitet se pove\u0107ava i \u010dak \u0107ete mo\u0107i sagorjeti vi\u0161e kalorija.<\/li><li><div class=\"wp-block-columns\">\r\n<div class=\"wp-block-column\">\r\n\r\n<strong>Zagrijavanje<\/strong> &#8211; prsluk s utezima mo\u017eete koristiti \u010dak i samo za fazu zagrijavanja prije treninga, \u0161to prema nekim studijama mo\u017ee pove\u0107ati u\u010dinkovitost i pobolj\u0161ati performanse. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span>\r\n\r\n<\/div>\r\n<\/div><\/li><\/ul>\n<\/div>\n<\/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>Prsluk s utezima mo\u017ee biti u\u010dinkovit alat za one koji \u017eele osvje\u017eiti svoju rutinu treninga i pove\u0107ati njegov intenzitet. Izvrstan je za vje\u017ebanje s vlastitom te\u017einom, ali i za aktivnosti poput tr\u010danja, hodanja ili fitness hodanja. No\u0161enje \u0107e vam omogu\u0107iti da sagorite vi\u0161e kalorija, mo\u017ee oja\u010dati kosti, pove\u0107ati snagu, pobolj\u0161ati stabilnost ili performanse tr\u010danja. Samo odaberite odgovaraju\u0107u te\u017einu i trening mo\u017ee po\u010deti.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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>Prsluk s utezima je u\u010dinkovit alat koji \u0107e osvje\u017eiti va\u0161 trening, pove\u0107ati njegov intenzitet, pomo\u0107i vam da dobijete mi\u0161i\u0107e i smr\u0161avite. Danas \u0107emo vas savjetovati kako odabrati onaj odgovaraju\u0107i.<\/p>\n","protected":false},"author":120,"featured_media":380433,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7478,7256,6452,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-381883","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-trening-snage-hr","10":"tag-vjezbe-hr","11":"tag-vjezbe-s-vlastitom-tezinom-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>\u0160to je prsluk s utezima i kako odabrati pravi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prsluk s utezima je u\u010dinkovit alat koji \u0107e osvje\u017eiti va\u0161 trening, pove\u0107ati njegov intenzitet, pomo\u0107i vam da dobijete mi\u0161i\u0107e i smr\u0161avite. 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