{"id":386116,"date":"2022-07-27T13:51:49","date_gmt":"2022-07-27T11:51:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386116"},"modified":"2024-04-25T12:30:09","modified_gmt":"2024-04-25T10:30:09","slug":"kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/","title":{"rendered":"Kako zapo\u010deti s vje\u017ebanjem kod ku\u0107e i ustrajati u tome? Jednostavni savjeti koji \u0107e vam pomo\u0107i"},"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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#Pocetnicki_savjeti_za_vjezbanje_kod_kuce\" title=\"Po\u010detni\u010dki savjeti za vje\u017ebanje kod ku\u0107e\">Po\u010detni\u010dki savjeti za vje\u017ebanje kod ku\u0107e<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#1_Odredite_fiksne_dane_i_vrijeme_za_vjezbanje\" title=\"1. Odredite fiksne dane i vrijeme za vje\u017ebanje\">1. Odredite fiksne dane i vrijeme za vje\u017ebanje<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#2_Stvorite_dovoljno_prostora_za_vjezbanje\" title=\"2. Stvorite dovoljno prostora za vje\u017ebanje\">2. Stvorite dovoljno prostora za vje\u017ebanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#3_Pocnite_s_treningom_cijelog_tijela\" title=\"3. Po\u010dnite s treningom cijelog tijela\">3. Po\u010dnite s treningom cijelog tijela<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#4_Obratite_pozornost_na_duljinu_treninga\" title=\"4. Obratite pozornost na duljinu treninga\">4. Obratite pozornost na duljinu treninga<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#5_Nemojte_si_otezavati\" title=\"5. Nemojte si ote\u017eavati\">5. Nemojte si ote\u017eavati<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#6_Investirajte_u_neke_osnovne_dodatke_za_fitness\" title=\"6. Investirajte u neke osnovne dodatke za fitness\">6. Investirajte u neke osnovne dodatke za fitness<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#7_Inspirirajte_se_online_treninzima\" title=\"7. Inspirirajte se online treninzima\">7. Inspirirajte se online treninzima<\/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\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po\u010detak fitness putovanja mo\u017ee biti te\u017eak i \u010desto pun pogre\u0161aka. To se obi\u010dno doga\u0111a s vje\u017ebanjem kod ku\u0107e jer se ve\u0107ina<strong> po\u010detnika lako posrami i zabrine \u0161to bi drugi ljudi u teretani mogli misliti o njima.<\/strong> Me\u0111utim, istina je da se drugi ljudi obi\u010dno fokusiraju \u0161to je vi\u0161e mogu\u0107e na ono \u0161to rade i nemaju vremena osu\u0111ivati \u200b\u200bdruge. A druga \u010dinjenica je da svatko tko radi na sebi zaslu\u017euje priznanje. I nije bitno je li ta osoba na po\u010detku svog puta ili vje\u017eba ve\u0107 godinama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez obzira na to, ako iz bilo kojeg razloga ne \u017eelite i\u0107i u teretanu, u tome nema ni\u0161ta lo\u0161e. Mo\u017eete jednostavno vje\u017ebati kod ku\u0107e i mo\u017eda \u0107ete s vremenom odlu\u010diti i\u0107i u teretanu. Istina je da su mnogi poznati bodybuilderi po\u010deli trenirati kod ku\u0107e. Dobar primjer je<a href=\"https:\/\/gymbeam.hr\/blog\/simeon-panda-fitness-model-i-jedan-od-najutjecajnijih-influencera-na-svijetu\/\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Simeon Panda<\/strong><\/span><\/a>, <strong>kojeg je na ku\u0107ne treninge doveo kolega iz razreda koji je po\u010deo u gara\u017ei.<\/strong> A kao \u0161to znate, Simeon je jedan od najutjecajnijih bodybuildera na svijetu danas.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Pocetnicki_savjeti_za_vjezbanje_kod_kuce\"><\/span>Po\u010detni\u010dki savjeti za vje\u017ebanje kod ku\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vas, kao u slu\u010daju Simeona Pande, prvi koraci vode do ku\u0107nog vje\u017ebanja, imamo nekoliko zanimljivih savjeta koji \u0107e vam <strong>pomo\u0107i da zapo\u010dnete svoju fitness avanturu.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Odredite_fiksne_dane_i_vrijeme_za_vjezbanje\"><\/span>1. Odredite fiksne dane i vrijeme za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\" class=\"ek-link\">Jaka volja i samodisciplina<\/a><\/span> klju\u010d su uspjeha<\/strong> i te principe treba primjenjivati \u200b\u200bod samog po\u010detka. No, to ne zna\u010di da \u0107ete preko no\u0107i postati <span style=\"color: #ff6600\">Chris Hemsworth<\/span> ili neka druga holivudska zvijezda koja trenira u hardcore modu. Po\u010dnite tako da odlu\u010dno odredite dane i vrijeme kada \u0107ete vje\u017ebati. <strong>Shvatite to kao hitan sastanak ili dogovor s lije\u010dnikom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"766\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-1124x766.jpg\" alt=\"Odredite fiksne dane i vrijeme za vje\u017ebanje\" class=\"wp-image-356139\" style=\"width:843px;height:575px\" title=\"Odredite fiksne dane i vrijeme za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-1124x766.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1189522994.jpg 1240w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ako vas tada netko pita mo\u017eete li se na\u0107i u 16 sati, a tada imate zakazanu vje\u017ebu, <strong>morat \u0107ete se ispri\u010dati i odgoditi predlo\u017eeni sastanak jer je va\u0161 raspored vje\u017ebanja kao uklesan u kamenu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako pravilno planirati svoj trening kod ku\u0107e<\/h3>\n\n\n\n<p>Razmotrite sljede\u0107a pitanja pri odabiru prikladnog vremena za vje\u017ebanje <span style=\"color: #ff6600\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Volite li vi\u0161e vje\u017ebati ujutro ili biste se radije znojili popodne?<\/li>\n\n\n\n<li>Koliko vremena mo\u017eete potro\u0161iti na ku\u0107ni trening?<\/li>\n\n\n\n<li>Je li potrebno vrijeme vje\u017ebanja prilagoditi potrebama drugih, primjerice va\u0161oj djeci, partneru ili nekom drugom \u010dlanu obitelji?<\/li>\n\n\n\n<li>Kako se osigurati da vas nitko ne ometa tijekom vje\u017ebanja?<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slobodno uzmite rokovnik ili dnevnik u koji \u0107ete zapisati odre\u0111ene dane i vrijeme kada \u0107ete vje\u017ebati. Zatim se poku\u0161ajte dr\u017eati svog plana i ne tra\u017eite izgovore. Ne morate vje\u017ebati sat vremena svaki dan, a ne morate \u010dak ni kupovati skupu opremu. Primjerice, ako imate malo vremena, <strong>isplanirajte intenzivan kru\u017eni trening s 5 slo\u017eenih vje\u017ebi za koji vam ne\u0107e trebati vi\u0161e od 20 minuta.<\/strong> To i nije tako puno, s obzirom da svaki dan, usprkos isprikama ili zauzetosti, ima 24 sata. Tako da svakako mo\u017eete prona\u0107i nekoliko minuta za tjelovje\u017ebu. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, mo\u017eete se inspirirati <a href=\"https:\/\/gymbeam.hr\/blog\/ucinkoviti-kucni-6-minutni-trening-za-trbusnjake\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>u\u010dinkovitim ku\u0107nim<span style=\"color: #ff6600\"> 6<\/span>-minutnim treningom za trbu\u0161njake.<\/strong><\/span><\/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=\"36322,36310,36310,40168,53680,49009,64675,29120,36358,40192,61885,36304,51160\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Stvorite_dovoljno_prostora_za_vjezbanje\"><\/span>2. Stvorite dovoljno prostora za vje\u017ebanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste ve\u0107 odvojili dovoljno vremena za vje\u017ebanje i znate da nema bijega od toga, idealno bi bilo i da stvorite dovoljno fizi\u010dkog prostora za to. Prostorija u kojoj \u0107ete vje\u017ebati tako\u0111er mo\u017ee utjecati na va\u0161u motivaciju. Dobro je pripaziti <strong>na dovoljno svjetla, zahvaljuju\u0107i kojem \u0107ete se osje\u0107ati poletnije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1124x707.png\" alt=\"Stvorite dovoljno prostora za vje\u017ebanje\" class=\"wp-image-356161\" style=\"width:843px;height:530px\" title=\"Stvorite dovoljno prostora za vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1124x707.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-1536x966.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-12-o-9.07.10-2048x1287.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tako\u0111er imajte na umu da \u0107e <strong>vam trebati dovoljno prostora za izvo\u0111enje raznih vje\u017ebi.<\/strong> Stoga ne <strong>biste trebali vje\u017ebati u pretrpanoj prostoriji gdje postoji opasnost da se spotaknete o ne\u0161to<\/strong>. Ogledalo tako\u0111er mo\u017ee biti od velike pomo\u0107i na po\u010detku va\u0161eg puta, kako biste se vidjeli tijekom vje\u017ebe. Time se<strong> lak\u0161e odr\u017eava pravilno dr\u017eanje i tehnika<\/strong> koja je klju\u010dna za postizanje rezultata. U praksi, mo\u017eda \u0107ete samo morati napraviti malo prostora u dnevnoj sobi. Poku\u0161ajte pomaknuti nekoliko stolica, kau\u010d, stol i tako dalje. Me\u0111utim, ako imate slobodnu sobu u ku\u0107i, to \u0107e biti jo\u0161 bolje.<span 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Pocnite_s_treningom_cijelog_tijela\"><\/span>3. Po\u010dnite s treningom cijelog tijela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to pripremite prostor, trebali biste si <a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">postaviti ciljeve<\/span><\/strong><\/a>. Kada imate savr\u0161en plan u glavi, vrijeme je da krenete u akciju. Odli\u010dan po\u010detak za po\u010detnike je <strong>trening cijelog tijela, koji uklju\u010duje slo\u017eene vje\u017ebe poput \u010du\u010dnjeva ili sklekova.<\/strong> To je u\u010dinkovit na\u010din za ciljanje svih mi\u0161i\u0107nih skupina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"731\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1124x731.png\" alt=\"Ku\u0107ni trening cijelog tijela\" class=\"wp-image-356177\" style=\"width:843px;height:548px\" title=\"Ku\u0107ni trening cijelog tijela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1124x731.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-400x260.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-1536x999.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Snimka-obrazovky-2022-05-11-o-12.26.14-2048x1332.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Zahvaljuju\u0107i treningu cijelog tijela <strong>nau\u010dit \u0107ete i osnovne obrasce kretanja pojedinih vje\u017ebi,<\/strong> \u0161to je va\u017eno za po\u010detnike. Nakon \u0161to svladate pravu tehniku, ove vje\u017ebe \u0107e vam <strong>pomo\u0107i u izgradnji snage i mi\u0161i\u0107ne mase.<\/strong> Mo\u017eete poku\u0161ati vje\u017ebati cijelo tijelo <strong>tri puta tjedno<\/strong>, na primjer ponedjeljkom, srijedom i petkom. To \u0107e vam omogu\u0107iti dobar po\u010detak i <strong>dovoljno vremena za regeneraciju<\/strong> izme\u0111u dana. Trening uvijek zapo\u010dnite s najte\u017eim vje\u017ebama koje zahtijevaju najvi\u0161e energije. <span style=\"color: #ff6600\">[4] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Dovedite se u formu s ovih 12 vje\u017ebi s vlastitom te\u017einom<\/span><\/a> pomo\u0107i \u0107e vam da postavite svoju rutinu vje\u017ebanja. Sadr\u017ei specifi\u010dne vje\u017ebe i ogledni plan treninga. Jedan od primjera mo\u017eete prona\u0107i u sljede\u0107oj tablici. Mo\u017eete ga prilagoditi svojim mogu\u0107nostima i razini kondicije:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vje\u017eba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Broj ciklusa<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sklekovi (\u017eene\/mu\u0161karci)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iskoraci unazad<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 (svaka noga)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Obratite_pozornost_na_duljinu_treninga\"><\/span>4. Obratite pozornost na duljinu treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010detnici obi\u010dno koriste vrijeme kao izgovor, ali ima i onih koji se u to upu\u0161taju s velikim entuzijazmom. Ve\u0107 od prvog treninga znaju biti premotivirani, no fizi\u010dki im tijelo jednostavno nije u takvoj formi da bi mogli izdr\u017eati intenzivan jednosatni trening prema YouTube tutorialu s fitness profesionalcem. U ovom slu\u010daju mogu\u0107a su samo dva scenarija. Ili <strong>ne\u0107ete zavr\u0161iti planirani trening jer ne\u0107ete mo\u0107i nastaviti. Ili \u0107ete se te\u0161ko boriti tijekom treninga,<\/strong> ali sljede\u0107i dan ne\u0107ete mo\u0107i ustati <strong>iz kreveta i bolovi u mi\u0161i\u0107ima \u0107e vas pratiti jo\u0161 3 dana.<\/strong> Scenariji su razli\u010diti, ali rezultat u vidu frustracije bit \u0107e isti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je svakako bolje krenuti lagano, <strong>makar i s 15-minutnim ili 20-minutnim treningom<\/strong> i vidjet \u0107ete kako \u0107ete se osje\u0107ati. Tako \u0107e se Va\u0161i mi\u0161i\u0107i lak\u0161e naviknuti na novo optere\u0107enje treninga i najvjerojatnije \u0107ete mo\u0107i ponovno vje\u017ebati sljede\u0107i dan. A to je ono \u0161to \u017eeli\u0161, zar ne? Uostalom, u po\u010detku se ne radi o 1000%, ve\u0107 o <strong>pretvaranju vje\u017ebanja u <a href=\"https:\/\/gymbeam.hr\/blog\/kako-vjezbanje-pretvoriti-u-naviku-u-8-jednostavnih-koraka\/\" class=\"ek-link\"><span style=\"color: #ff6600\">hobi<\/span><\/a>.<\/strong> Samo kontinuiranim vje\u017ebanjem mo\u017eete u\u010dinkovito oja\u010dati tijelo i smr\u0161aviti.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Nemojte_si_otezavati\"><\/span>5. Nemojte si ote\u017eavati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni sam trening ne bi trebao biti prezahtjevan. Va\u0161 po\u010detak uglavnom<strong> ovisi o stanju u kojem se trenutno nalazite.<\/strong> Neki po\u010detnici mogu napraviti par serija od nekoliko sklekova, dok drugi ne mogu napraviti niti jedan. Ako je to va\u0161 slu\u010daj, nemojte pani\u010dariti niti plakati. Bit \u0107e puno bolje ako <strong>pojedine vje\u017ebe prilagodite svojoj po\u010detnoj kondiciji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-1124x750.jpg\" alt=\"Jednostavne vje\u017ebe kod ku\u0107e\" class=\"wp-image-356208\" style=\"width:843px;height:563px\" title=\"Jednostavne vje\u017ebe kod ku\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1349679470.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>U slu\u010daju sklekova, mo\u017eete ih poku\u0161ati <strong>raditi na koljenima<\/strong> i postupno prelaziti na normalne. Tako se mo\u017ee prilagoditi ve\u0107ina osnovnih vje\u017ebi. \u010cu\u010dnjevi nisu iznimka. Mo\u017eete po\u010deti tako \u0161to \u0107ete <strong>sjesti i ustati sa stolca. Penjanje stepenicama ili br\u017ee obavljanje ku\u0107anskih poslova<\/strong> tako\u0111er mo\u017ee biti odli\u010dan uvod za po\u010detnike. Svatko ima druga\u010diju startnu poziciju na po\u010detku.<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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Investirajte_u_neke_osnovne_dodatke_za_fitness\"><\/span>6. Investirajte u neke osnovne dodatke za fitness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gore navedeni trening cijelog tijela mo\u017eete raditi i s vlastitom te\u017einom. Unato\u010d tome, ne bi \u0161kodilo imati <strong>nekoliko komada osnovne opreme koja \u0107e vam pomo\u0107i da jo\u0161 bolje vje\u017ebate odre\u0111ene skupine mi\u0161i\u0107a.<\/strong> Odli\u010dni pomo\u0107nici mogu biti, na primjer, \u0161esterokutne bu\u010dice ili klasi\u010dni <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" class=\"ek-link\">set bu\u010dica<\/a><\/strong><\/span> s podesivom te\u017einom. Me\u0111utim, kada vje\u017ebate s opremom, pazite da ne o\u0161tetite pod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1124x749.jpg\" alt=\"Oprema za vje\u017ebe kod ku\u0107e\" class=\"wp-image-356222\" style=\"width:843px;height:562px\" title=\"Oprema za vje\u017ebe kod ku\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_7780-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pod mo\u017eete za\u0161tititi npr. podlogom za vje\u017ebanje od koje mo\u017eete sastaviti \u010dvrstu i udobnu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/puzzle-mat-podloga-za-vjezbanje-gymbeam.html\" class=\"ek-link\"><strong>podlogu za svaki trening.<\/strong> <\/a><\/span>Tada mo\u017eete koristiti, na primjer, <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\"><span style=\"color: #ff6600\"><strong>girje<\/strong><\/span><\/a> ili <strong>suspenzijski trena\u017eer<\/strong>. A ako nakon treninga ne \u017eelite imati \u017euljeve, dobro \u0107e vam do\u0107i i <strong>rukavice za fitness.<\/strong> <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">Elasti\u010dne trake s otporom<\/span><\/a>, koje mogu djelovati poput utega, tako\u0111er su odli\u010dan alat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Inspirirajte_se_online_treninzima\"><\/span>7. Inspirirajte se online treninzima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Profesionalni trener uvijek je najbolji izbor za po\u010detnike. Nau\u010dit \u0107e vas pravilnoj tehnici vje\u017ebanja i prilagoditi trening to\u010dno va\u0161im potrebama. Unato\u010d tome, mnogi bi po\u010detnici mogli imati problema s izravnim pristupom nekome u vezi s tim. Ako ste jedan od njih, <strong>mo\u017eete dobiti inspiraciju iz online tutoriala.<\/strong> Danas ih mo\u017eete prona\u0107i posvuda, ali trebali biste se pobrinuti da <strong>dolaze iz provjerenih izvora, idealno pod vodstvom profesionalnog trenera.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete poku\u0161ati, na primjer, s video uputama na na\u0161em <a href=\"https:\/\/www.youtube.com\/c\/GymBeamhr\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>YouTube kanalu<\/strong><\/span><\/a> gdje tako\u0111er mo\u017eete prona\u0107i mnogo drugih korisnih informacija. No, idealnu inspiraciju za vje\u017ebanje mo\u017eete prona\u0107i i na blogovima, to\u010dnije u dijelu <a href=\"https:\/\/gymbeam.hr\/blog\/plan-treninga-i-vjezbe\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>vje\u017ebe i treninzi<\/strong><\/span><\/a>. \u017deljeli bismo posebno preporu\u010diti:<\/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><span style=\"color: #ff6600\"><strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/33-vjezbe-s-elasticnom-gumom\/\" class=\"ek-link\">30 vje\u017ebi za cijelo tijelo s elasti\u010dnom trakom s otporom<\/a> .<\/strong><\/span><\/li>\n\n\n\n<li><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/postignite-cvrstu-i-oblikovanu-straznjicu-bez-koristenja-utega-isprobajte-vjezbe-s-elasticnom-trakom-za-vjezbanje\/\" class=\"ek-link\">Postignite \u010dvrstu i oblikovanu stra\u017enjicu bez kori\u0161tenja utega. Isprobajte vje\u017ebe s elasti\u010dnom trakom za vje\u017ebanje<\/a> .<\/span><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>12 najboljih savjeta za kardio vje\u017ebanje kod ku\u0107e<\/strong><\/span><\/a><\/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 ba\u0161 na po\u010detku ne \u017eelite i\u0107i u teretanu, mo\u017eete vje\u017ebati kod ku\u0107e ili u vrtu ili <strong><span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" class=\"ek-link\">street workout parku<\/a><\/span><\/strong>. S vremenom \u0107ete ste\u0107i samopouzdanje koje \u0107e vam olak\u0161ati odlazak u teretanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1124x749.jpeg\" alt=\"Street Workout Park\" class=\"wp-image-356237\" style=\"width:843px;height:562px\" title=\"Street Workout Park\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_5700-2048x1365.jpeg 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 is-style-default\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uostalom, zapo\u010deti s ku\u0107nim treningom mo\u017eda i nije tako te\u0161ko kao \u0161to se \u010dini na prvi pogled. Kao \u0161to je spomenuto u gornjim savjetima, ponekad trebate prilagoditi samo nekoliko stvari u svom \u017eivotu i to mo\u017ee rezultirati <strong>nevjerojatnim putovanjem i velikom fitness avanturom<\/strong>. Ne zaboravite poduzeti male postupne korake koji \u0107e dovesti do velikih ciljeva. Va\u017eni su strpljenje, dosljednost i prije svega zadovoljstvo vje\u017ebanjem. Sretno!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje su va\u0161e omiljene vje\u017ebe kod ku\u0107e? Ako vam se \u010dlanak svidio, nemojte se ustru\u010davati podijeliti ga sa svojim prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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 zapo\u010deti s vje\u017ebanjem kod ku\u0107e? Na\u0161 \u010dlanak nudi odgovore na ovo pitanje, kao i u\u010dinkovite savjete koji \u0107e vas navesti da brzo i jednostavno u\u017eivate u vje\u017ebanju kod ku\u0107e.<\/p>\n","protected":false},"author":120,"featured_media":356265,"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":[6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbe-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako zapo\u010deti s vje\u017ebanjem kod ku\u0107e i ustrajati u tome? 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