{"id":422919,"date":"2023-02-27T13:40:56","date_gmt":"2023-02-27T12:40:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=422919"},"modified":"2025-10-21T18:45:38","modified_gmt":"2025-10-21T16:45:38","slug":"koje-tezine-biste-trebali-dizati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koje-tezine-biste-trebali-dizati\/","title":{"rendered":"Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine?"},"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\/koje-tezine-biste-trebali-dizati\/#Zasto_se_uopce_baviti_odgovarajucom_tezinom_za_trening\" title=\"Za\u0161to se uop\u0107e baviti odgovaraju\u0107om te\u017einom za trening?\">Za\u0161to se uop\u0107e baviti odgovaraju\u0107om te\u017einom za trening?<\/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\/koje-tezine-biste-trebali-dizati\/#Kako_odrediti_odgovarajucu_tezinu\" title=\"Kako odrediti odgovaraju\u0107u te\u017einu?\">Kako odrediti odgovaraju\u0107u te\u017einu?<\/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\/koje-tezine-biste-trebali-dizati\/#Koju_tezinu_odabrati_prema_svom_cilju\" title=\"Koju te\u017einu odabrati prema svom cilju?\">Koju te\u017einu odabrati prema svom cilju?<\/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\/koje-tezine-biste-trebali-dizati\/#Koji_su_mehanizmi_rasta_misica\" title=\"Koji su mehanizmi rasta mi\u0161i\u0107a?\">Koji su mehanizmi rasta mi\u0161i\u0107a?<\/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\/koje-tezine-biste-trebali-dizati\/#Koliku_tezinu_odabrati_ako_zelite_smrsaviti\" title=\"Koliku te\u017einu odabrati ako \u017eelite smr\u0161aviti?\">Koliku te\u017einu odabrati ako \u017eelite smr\u0161aviti?<\/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\/koje-tezine-biste-trebali-dizati\/#Kako_promijeniti_opterecenje_tijekom_treninga\" title=\"Kako promijeniti optere\u0107enje tijekom treninga?\">Kako promijeniti optere\u0107enje tijekom treninga?<\/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\/koje-tezine-biste-trebali-dizati\/#Kako_znati_kada_povecati_tezinu\" title=\"Kako znati kada pove\u0107ati te\u017einu?\">Kako znati kada pove\u0107ati te\u017einu?<\/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\/koje-tezine-biste-trebali-dizati\/#Periodizacija_treninga\" title=\"Periodizacija treninga\">Periodizacija treninga<\/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\/koje-tezine-biste-trebali-dizati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Vje\u017ebate ve\u0107 neko vrijeme, a jo\u0161 uvijek nema rezultata? Mo\u017eda ne di\u017eete pravu te\u017einu ili ste predugo trenirali bez ikakvih promjena i tijelo vam je prestalo reagirati na optere\u0107enje. <strong>Prava te\u017eina je zaista va\u017ena<\/strong> kada se radi o izgradnji snage, izdr\u017eljivosti i rastu mi\u0161i\u0107a. U ovom \u0107ete \u010dlanku nau\u010diti kako pravilno odrediti optere\u0107enje tijekom treninga, izbje\u0107i stagnaciju i pribli\u017eiti se svojim ciljevima.<\/p>\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=\"Zasto_se_uopce_baviti_odgovarajucom_tezinom_za_trening\"><\/span>Za\u0161to se uop\u0107e baviti odgovaraju\u0107om te\u017einom za trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Optere\u0107enje koje odlu\u010dite koristiti tijekom treninga jedna je od kriti\u010dnih stvari u odre\u0111ivanju uspjeha ili neuspjeha va\u0161eg programa treninga. Zato je prije svega va\u017eno znati \u0161to \u017eelite posti\u0107i treningom? Tek uz pomo\u0107 odgovora na ovo naizgled jednostavno pitanje mo\u017eete odabrati odgovaraju\u0107i alat u obliku pravilno odre\u0111enog optere\u0107enja. <strong>Ako je ono premalo i trenirate s malim brojem ponavljanja, va\u0161i mi\u0161i\u0107i ne\u0107e dobiti dovoljno poticaja za rast ili ja\u010danje.<\/strong> Sigurno \u0107ete vidjeti neke rezultate, posebno u po\u010detku. Prave te\u017eine mogu dati mnogo bolje rezultate u dizanju \u017eeljeza.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Ako pretjerate s optere\u0107enjem i trenirate samo s maksimalnom te\u017einom, pove\u0107avate rizik od ozljeda,<\/strong> previ\u0161e optere\u0107ujete \u017eiv\u010dani sustav, a o pravilnoj tehnici da i ne govorimo. Svladat \u0107ete veliki otpor, ali rade\u0107i samo jedno ponavljanje nepotrebno gubite idealnu kombinaciju svih varijabli treninga za razvoj mi\u0161i\u0107a i snage.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite u\u010dinkovito provesti vrijeme u teretani, trebate odabrati optimalan plan treninga i pravo optere\u0107enje koji odra\u017eavaju va\u0161e ciljeve.<\/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\">Morate li odmah razmi\u0161ljati o idealnom optere\u0107enju \u010dim po\u010dnete vje\u017ebati?<\/h3>\n\n\n<p>Po\u010detnici bi se u prvih nekoliko tjedana treninga trebali usredoto\u010diti na <strong>u\u010denje ispravne tehnike osnovnih vje\u017ebi kao \u0161to su \u010du\u010dnjevi ili sklekovi<\/strong>. Za po\u010detak je dovoljna vlastita te\u017eina ili malo optere\u0107ena \u0161ipka. Nakon \u0161to nau\u010dite tehniku i budete sigurniji u izvo\u0111enje vje\u017ebi, mo\u017eete prije\u0107i na testiranje i odabir odgovaraju\u0107e te\u017eine.<\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"S kojom te\u017einom po\u010detnici trebaju po\u010deti trenirati?\" class=\"wp-image-415195\" style=\"width:843px;height:562px\" title=\"S kojom te\u017einom po\u010detnici trebaju po\u010deti trenirati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.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_odrediti_odgovarajucu_tezinu\"><\/span>Kako odrediti odgovaraju\u0107u te\u017einu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji nekoliko na\u010dina kako odrediti optere\u0107enje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/olimpijska-sipka-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161ipke<\/a> ili koliko te\u0161ku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bu\u010dicu <\/a>odabrati. Naj\u010de\u0161\u0107e od zlatne ere bodybuildinga bilo je odrediti <strong>1RM<\/strong> (maksimalno jedno ponavljanje) ili 1 ponavljanje s maksimalnom te\u017einom. <strong>Ovo je najve\u0107a te\u017eina koju mo\u017eete podi\u0107i za jedno ponavljanje uz odr\u017eavanje pravilne tehnike.<\/strong> Ne biste trebali imati vi\u0161e snage ni energije za sljede\u0107e ponavljanje. 1RM se zatim koristi za odre\u0111ivanje radne te\u017eine s kojom \u0107ete vje\u017ebati kako biste postigli ciljeve treninga. Navodi se kao postotak od 1RM (na primjer, 70% od 1RM). <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ovu metodu koristi ve\u0107ina trenera za odre\u0111ivanje plana treninga za svoje klijente i za provjeru pove\u0107anja snage.<\/strong> Maksimalna snaga obi\u010dno se testira prije i nakon ciklusa treninga posebno za napredne sporta\u0161e.<\/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\">Kako odrediti 1RM?<\/h3>\n\n\n<p>Mo\u017eete saznati koliko maksimalno mo\u017eete dizati <strong>postupnim pove\u0107anjem te\u017eine uz smanjenje broja ponavljanja na jedno.<\/strong> Drugi na\u010din je procijeniti 1RM od maksimalnog do ve\u0107eg broja ponavljanja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. 1RM maksimalni test<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Na temelju trenutnog znanja, naj\u010de\u0161\u0107e se preporu\u010duje sljede\u0107a metodologija odre\u0111ivanja 1RM:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zagrijte cijelo tijelo prije testiranja 1RM<\/li>\n\n\n\n<li>zagrijte se s te\u017einom s kojom mo\u017eete napraviti 5-10 ponavljanja<\/li>\n\n\n\n<li>zatim napravite kratku pauzu (1 minuta)<\/li>\n\n\n\n<li>dodajte 5-10% te\u017eine za vje\u017ebe za gornji dio tijela ili 10-20% te\u017eine za vje\u017ebe za donji dio tijela i napravite 2-3 ponavljanja<\/li>\n\n\n\n<li>nakon toga napravite pauzu od 2 minute<\/li>\n\n\n\n<li>ponovno dodajte te\u017einu (% kao iznad) za 2-3 ponavljanja<\/li>\n\n\n\n<li>napravite pauzu oko 2-4 minute<\/li>\n\n\n\n<li>ponovno pove\u0107ajte optere\u0107enje, \u0161to bi vas trebalo pribli\u017eiti poku\u0161aju 1RM<\/li>\n\n\n\n<li>ako mo\u017eete podnijeti ovu te\u017einu i jo\u0161 niste postigli maksimum, odmorite se i nastavite sa sljede\u0107im poku\u0161ajem dok ne uspijete podi\u0107i te\u017einu dobrom tehnikom<\/li>\n\n\n\n<li><p>1RM se naj\u010de\u0161\u0107e nalazi unutar 3-5 serija testova<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [2] <\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><p><strong>Me\u0111utim, u praksi je postupak op\u0107enito malo jednostavniji:<\/strong><\/p><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prvo se zagrijte s ve\u0107im brojem ponavljanja s manjom do srednjom te\u017einom<\/li>\n\n\n\n<li>zatim pove\u0107ajte optere\u0107enje i dr\u017eite se jednog ponavljanja<\/li>\n\n\n\n<li>unaprijed planirajte koliko serija (najvi\u0161e 5) \u017eelite napraviti kako biste postigli 1RM i razmislite o tome koliko \u0107ete kg dodati (standardno je pove\u0107ati 5-20%)<\/li>\n\n\n\n<li>dodajte te\u017einu nakon svakog uspje\u0161nog poku\u0161aja<\/li>\n\n\n\n<li>napravite barem jednu minutu pauze izme\u0111u svakog poku\u0161aja<\/li>\n<\/ul>\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=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"Kako saznati svoju te\u017einu za 1RM?\" class=\"wp-image-415257\" title=\"Kako saznati svoju te\u017einu za 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Procjena s ve\u0107im brojem ponavljanja<\/h4>\n\n\n\n<p>Ova metoda je prikladnija i \u0161to je jo\u0161 va\u017enije sigurnija za po\u010detnike koji se mogu ozlijediti pri testiranju maksimalnog optere\u0107enja za jedno ponavljanje zato \u0161to mo\u017eda jo\u0161 nisu ovladali ispravnom tehnikom. Ako ste jedan od njih, <strong>odredite svoj maksimum na deset ponavljanja<\/strong>. Pazite da deset ponavljanja izvedete tehni\u010dki ispravno, jer bi zadnje trebalo jako boljeti i pe\u0107i. Ne biste trebali imati snage za jedanaesto ponavljanje. Zatim upotrijebite Epleyjevu jednad\u017ebu koja se obi\u010dno koristi za izra\u010dunavanje 1RM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Epleyjeva jednad\u017eba:<\/h5>\n\n\n\n<p><strong>1RM = te\u017eina \u00d7 (1 + broj ponavljanja \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjer za \u017eenu koja mo\u017ee napraviti <strong>10 ponavljanja u \u010du\u010dnju s 40 kg.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1RM = 40 (1+10\/30)<\/li>\n\n\n\n<li>1RM = 40 (1+0,3)<\/li>\n\n\n\n<li>1RM = 40 x 1,3<\/li>\n\n\n\n<li>1RM = 53,2 kg <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoretski, <strong>najve\u0107a te\u017eina (1RM) ove \u017eene u \u010du\u010dnju trebala bi biti 53,2 kg.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Mo\u017eete procijeniti 1RM gledanjem postotaka u tablici ispod kako biste videli koji % od 1RM odgovara 1-12 ponavljanja.<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Tablica za procjenu % od 1RM prema broju ponavljanja<\/strong><\/h5>\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\" data-mce-style=\"text-align: center;\">Broj ponavljanja<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Postotak od 1RM<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67%<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/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\"><span class=\"ez-toc-section\" id=\"Koju_tezinu_odabrati_prema_svom_cilju\"><\/span>Koju te\u017einu odabrati prema svom cilju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako nastavite trenirati na isti na\u010din, ne mo\u017eete o\u010dekivati nikakav pomak ili bolji rezultat. Kako bi se u va\u0161im mi\u0161i\u0107ima dogodile \u017eeljene promjene koje dovode do njihovog rasta ili razvoja snage, morate ih iznenaditi dovoljno jakim podra\u017eajem. Otuda i <strong>princip progresivnog preoptere\u0107enja<\/strong>, koje nastaje kada je optere\u0107enje tijekom treninga ve\u0107e od onoga na \u0161to je tijelo naviklo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kratkotrajni<strong> mehani\u010dki i metaboli\u010dki stres <\/strong>javlja se u mi\u0161i\u0107ima zajedno s drugim fiziolo\u0161kim reakcijama. Cilj ovih procesa je bolje pripremiti tijelo da u budu\u0107nosti malo lak\u0161e podnese ovakvo optere\u0107enje. To \u0107e rezultirati pove\u0107anjem<strong> snage i mi\u0161i\u0107ne mase.<\/strong><span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Najbolji odgovor na pitanje<strong> koliko opteretiti<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lifter-olimpijska-sipka-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161ipku<\/strong><\/a> <strong>da biste dobili optimalno optere\u0107enje je nakon \u0161to odredite svoj cilj.<\/strong> Vidite li svoju budu\u0107nost u powerliftingu i \u017eelite se fokusirati uglavnom na razvoj snage? Ili ste prvenstveno zainteresirani za rast ili izdr\u017eljivost mi\u0161i\u0107a?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakav god da je va\u0161 cilj, zapamtite da su osim optere\u0107enja vrlo va\u017eni i dobro osmi\u0161ljen cjelokupni plan treninga, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-nakon-treninga-najbolja-hrana-i-dodaci-za-bodibildere-i-sportase-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehrana<\/a> i dovoljan odmor. Na va\u0161e rezultate tako\u0111er utje\u010du genetska struktura, hormonalni odgovor tijela i drugi unutarnji \u010dimbenici koji se malo razlikuju od osobe do osobe.<\/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=\"28683,28324,29667,1593,28794,51652,6672,28186,53725,258,55609,63310\" ><\/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\">1. Cilj: Ve\u0107a snaga<\/h3>\n\n\n\n<p>Ako vam je trenuta\u010dni cilj 150 kg za \u010du\u010dnjeve i 200 kg za mrtvo dizanje, vjerojatno vam ne\u0107e pomo\u0107i ako tijekom treninga ne podignete vi\u0161e od 80 kg. Zapravo, dizanje te\u017eina koje su blizu va\u0161eg maksimuma klju\u010dno je za pove\u0107anje snage. Studije potvr\u0111uju da se kod <strong>takvih optere\u0107enja doga\u0111a ve\u0107ina neuromuskularnih prilagodbi<\/strong> koje dovode do pove\u0107anja snage. <span style=\"color: #ff6600\">[6-7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanja su tako\u0111er pokazala da je za trening snage va\u017enije dizanje dovoljno te\u0161kih utega od fokusiranja na ukupni volumen rada, odnosno, <strong>broj ponavljanja i serija nije toliko va\u017ean koliko te\u017eina koju di\u017eete<\/strong>, ali to ne zna\u010di da odete u teretanu, podignete 90% svog 1RM 3 puta i gotovo. Broj ponavljanja i serija i dalje ostaje zna\u010dajna varijabla. <span style=\"color: #ff6600\">[6, 8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato bi se <strong>trening snage trebao temeljiti na velikim te\u017einama i malom broju ponavljanja.<\/strong> \u010cini se da optere\u0107enja u rasponu od <strong>80-95% 1RM s 2-6 ponavljanja u 4-6 serija<\/strong> (napredni sporta\u0161i izvode vi\u0161e serija) imaju najve\u0107i u\u010dinak. Zatim se dodaju <strong>du\u017ea razdoblja<\/strong> pauza izme\u0111u serija, obi\u010dno u rasponu od devedeset sekundi do \u010detiri minute. To omogu\u0107ava obnavljanje izvora energije u obliku ATP-a. Ova vrsta treninga je \u010desta posebno kod powerliftera \u010dija su domena vi\u0161ezglobne vje\u017ebe kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje ili bench press.<span style=\"color: #ff6600\"> [9]<\/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=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Koliku te\u017einu dizati za razvoj snage?\" class=\"wp-image-415272\" style=\"width:843px;height:563px\" title=\"Koliku te\u017einu dizati za razvoj snage?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Cilj: Rast mi\u0161i\u0107a (hipertrofija)<\/h3>\n\n\n\n<p>Ako ve\u0107 neko vrijeme trenirate, ali osje\u0107ate da ne posti\u017eete ni\u0161ta, mo\u017eda je vrijeme da ponovno razmislite o svom planu treninga. Rast mi\u0161i\u0107a nije samo unos dovoljne koli\u010dine <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\">proteina<\/a>. Mo\u017eda je u pitanju neodgovaraju\u0107i izbor optere\u0107enja. Mnogi ljudi stalno treniraju na isti na\u010din. <strong>Odredili su te\u017einu koja im odgovara i uop\u0107e ne shva\u0107aju da im takav trening ne daje iste rezultate<\/strong> kao kad su po\u010deli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Odlazak u teretanu tri puta tjedno nije dovoljan za aktiviranje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rasta mi\u0161i\u0107a<\/a>. Ovisi i kako i koliko di\u017eete. Kako bi se postigla mi\u0161i\u0107na hipertrofija, moraju se dogoditi prilagodbe treninga, kao i u slu\u010daju razvoja snage. Prema studijama, to se uglavnom doga\u0111a pri srednjem optere\u0107enju i rasponu ponavljanja, to\u010dnije, optere\u0107enja u rasponu od <strong>60-80% 1RM obi\u010dno se preporu\u010duju s 8-12 ponavljanja u 4-6 serija<\/strong> (napredni sporta\u0161i obi\u010dno izvode vi\u0161e serija). Pauze izme\u0111u serija obi\u010dno traju 1-3 minute. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Trebate li se pod svaku cijenu dr\u017eati ovih hipertrofi\u010dnih brojeva?<\/h4>\n\n\n\n<p>Jo\u0161 od zlatnih dana bodybuildinga, svaki posjetitelj teretane \u0107e vam re\u0107i da je najbolji na\u010din da izvodite 8-12 ponavljanja, ina\u010de jednostavno ne\u0107ete napredovati. Me\u0111utim, to nije istina. Prema studiji koju je vodio vode\u0107i svjetski istra\u017eiva\u010d hipertrofije Brad Schoenfeld, \u010dak i trening s <strong>manjim optere\u0107enjem (&lt; 50% od 1RM) u rasponu od 6-30 ponavljanja dovodi do rasta mi\u0161i\u0107a<\/strong>. Me\u0111utim, ovaj je u\u010dinak primije\u0107en uglavnom kod neutreniranih pojedinaca.<\/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<p>U isto vrijeme, u tom pogledu se preporu\u010duje odre\u0111ena varijabilnost treninga. Ispada da razli\u010diti rasponi ponavljanja pokre\u0107u razli\u010dite signalne putove koji vode do hipertrofije. Dakle, <strong>mijenjanje broja ponavljanja je korisno<\/strong> u tom smislu, \u0161to vam mo\u017ee pomo\u0107i da izbjegnete stagnaciju. Ne\u0107ete se oslanjati samo na jedan signalni put, koji mo\u017eda ne\u0107e funkcionirati tako dobro nakon nekog vremena. <strong>Klju\u010d je uvijek do\u0107i blizu otkazivanja mi\u0161i\u0107a<\/strong>. Posljednje ponavljanje ve\u0107 bi trebalo biti granica, a sljede\u0107e nemogu\u0107e. Istra\u017eivanja pokazuju da ovaj pristup ima u\u010dinak sli\u010dan klasi\u010dnom.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tome kako sastaviti plan prehrane i treninga za maksimalan rast mi\u0161i\u0107a mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to jesti i kako vje\u017ebati kako biste napokon dobili mi\u0161i\u0107e?<\/strong><\/a><strong> <\/strong><\/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.hr\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"\u0160to je va\u017eno za rast mi\u0161i\u0107a?\" class=\"wp-image-415380\" style=\"width:843px;height:562px\" title=\"\u0160to je va\u017eno za rast mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u0160to je zapravo va\u017eno kada je u pitanju trening za rast mi\u0161i\u0107a?<\/h4>\n\n\n\n<p>Za razliku od pove\u0107anja snage, ukupni <strong>volumen rada (optere\u0107enje x broj ponavljanja x broj serija)<\/strong> ovdje igra mnogo ve\u0107u ulogu. Njegova dovoljna razina neophodna je za razvoj metaboli\u010dkog stresa, jednog od klju\u010dnih \u010dimbenika koji dovode do aktivacije <strong>anaboli\u010dkih procesa<\/strong> (procesi koji dovode do obnavljanja i rasta mi\u0161i\u0107a).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pokazuje, na primjer, istra\u017eivanje u kojem su sudionici podijeljeni u tri skupine s razli\u010ditim optere\u0107enjem, brojem ponavljanja i serijama. <strong>Me\u0111utim, ukupni obujam posla bio je isti.<\/strong> Zanimljivo je da su nakon deset tjedana treninga sve tri skupine imale usporedive rezultate u smislu hipertrofije. Me\u0111utim, mali broj ponavljanja s ve\u0107om te\u017einom (4 ponavljanja s 90% 1RM, 7 serija) imao je najve\u0107i u\u010dinak na pove\u0107anje snage.<\/p>\n<\/div>\n<\/div>\n\n\n<p>Autori studije u svom zaklju\u010dku preporu\u010duju da ljudi koji \u017eele dobiti mi\u0161i\u0107e i pove\u0107ati snagu u isto vrijeme trebaju odr\u017eavati trening oko<strong> 8 ponavljanja s 80% 1RM i 4 serije.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e o tome kako trenirati s ciljem rasta mi\u0161i\u0107a mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Koliko ponavljanja trebate napraviti kako biste smr\u0161avili ili dobili mi\u0161i\u0107e?<\/strong><\/a><strong> <\/strong><\/p>\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. Cilj: Razvoj izdr\u017eljivosti mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Izdr\u017eljivost mi\u0161i\u0107a mo\u017ee se definirati kao <strong>sposobnost mi\u0161i\u0107a da vi\u0161e puta svlada ili inhibira otpor koji nije maksimalan<\/strong> bez smanjenja u\u010dinkovitosti pokreta. Koristite je kada plivate ili vozite bicikl, ili na putu ku\u0107i iz trgovine nose\u0107i te\u0161ku torbu u rukama. Toliko je va\u017ena u svakodnevnom \u017eivotu, a jo\u0161 vi\u0161e za sporta\u0161e koji trebaju <strong>odr\u017eavati konstantnu izvedbu tijekom du\u017eeg vremenskog razdoblja.<\/strong> To na primjer vrijedi za trka\u010de, bicikliste, pliva\u010de, tenisa\u010de, nogomet, ko\u0161arku i druge timske sportove. Nasuprot tome, za diza\u010de utega ili powerliftere, \u010dija izvedba dizanja utega traje samo nekoliko sekundi, to je od minimalne va\u017enosti. <span style=\"color: #ff6600\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razvoj sposobnosti mi\u0161i\u0107a da koriste kisik<\/strong> klju\u010dan je za pobolj\u0161anje izdr\u017eljivosti mi\u0161i\u0107a. To se uglavnom doga\u0111a pove\u0107anjem gusto\u0107e krvnih \u017eila i broja mitohondrija (stani\u010dnih elektrana) u mi\u0161i\u0107ima. Ove se prilagodbe prvenstveno doga\u0111aju kroz vje\u017ebe s manjim te\u017einama i ve\u0107im brojem ponavljanja. Obi\u010dno se preporu\u010duje <strong>optere\u0107enje manje od 60% od 1RM i izvo\u0111enje petnaest ili vi\u0161e ponavljanja<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Isto tako, mo\u017eete raditi sklekove, \u010du\u010dnjeve ili iskorake koriste\u0107i samo vlastitu te\u017einu. Izometrijske vje\u017ebe poput planka ili \u010du\u010dnja uza zid tako\u0111er su u\u010dinkovite u izgradnji izdr\u017eljivosti u odre\u0111enim polo\u017eajima.<strong> Dovoljne su kra\u0107e pauze (&lt;1 minute) izme\u0111u serija nego kod izgradnje snage i mi\u0161i\u0107ne mase.<\/strong><span style=\"color: #ff6600;\"> [14]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>Preporu\u010deno optere\u0107enje i broj ponavljanja<\/strong><\/p><\/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\" data-mce-style=\"text-align: center;\">Cilj treninga<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Optere\u0107enje (% od 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Broj ponavljanja<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Razvoj snage<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast mi\u0161i\u0107ne mase (hipertrofija)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izdr\u017eljivost mi\u0161i\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/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\"><span class=\"ez-toc-section\" id=\"Koji_su_mehanizmi_rasta_misica\"><\/span>Koji su mehanizmi rasta mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trena\u017eno optere\u0107enje izaziva 3 glavna procesa u mi\u0161i\u0107ima na samom po\u010detku rasta mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mehani\u010dka napetost<\/h3>\n\n\n\n<p>Najintenzivnije je kada di\u017eemo te\u017eine blizu na\u0161eg 1RM. Postoji velika napetost u mi\u0161i\u0107ima koji poku\u0161avaju prevladati optere\u0107enje u obliku optere\u0107ene \u0161ipke ili bu\u010dice. Pove\u0107ava se i s du\u017einom ponavljanja, \u0161to se naziva vrijeme pod napeto\u0161\u0107u (TUT). Mehani\u010dka napetost igra va\u017enu ulogu u pove\u0107anju snage i rasta mi\u0161i\u0107a jer na nju reagiraju <strong>mehanosenzori koji zatim \u0161alju signale za pokretanje hipertrofi\u010dnih prilagodbi.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Metaboli\u010dki stres<\/h3>\n\n\n\n<p>Pove\u0107ava se s brojem ponavljanja u seriji i vjerojatno je glavni razlog za\u0161to mi\u0161i\u0107i rastu \u010dak i nakon podizanja manjih te\u017eina. Bodybuilderi rutinski izvode vi\u0161e od petnaest ponavljanja prije nego \u0161to se pribli\u017ee otkazivanju mi\u0161i\u0107a. Mi\u0161i\u0107i tada gore, napumpani su i jo\u0161 jedno ponavljanje bilo bi nerealno. Upravo ta iscrpljenost mi\u0161i\u0107a stvara metaboli\u010dki stres, \u0161to rezultira<strong> nakupljanjem laktata, vodikovih iona i drugih metabolita na koje tijelo reagira pokretanjem anaboli\u010dkih doga\u0111aja.<\/strong> <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. O\u0161te\u0107enje mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Naporno vje\u017ebanje o\u0161tetit \u0107e mi\u0161i\u0107ne stanice i izazvati mikrotraume, \u0161to dovodi do dobro poznate odgo\u0111ene boli u mi\u0161i\u0107ima (DOMS) nakon treninga.<strong> Tada je potrebno popraviti o\u0161te\u0107enje mi\u0161i\u0107a. Zbog toga se pokre\u0107u anaboli\u010dki procesi koji dovode do regeneracije, ja\u010danja i pove\u0107anja mi\u0161i\u0107nih vlakana.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o mehanizmima koji uzrokuju hipertrofiju, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-istina-da-misici-rastu-brze-nakon-upale-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li istina da napeti mi\u0161i\u0107i rastu br\u017ee?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"Koliku te\u017einu dizati ako \u017eelite smr\u0161aviti?\" class=\"wp-image-415306\" style=\"width:843px;height:539px\" title=\"Koliku te\u017einu dizati ako \u017eelite smr\u0161aviti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.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=\"Koliku_tezinu_odabrati_ako_zelite_smrsaviti\"><\/span>Koliku te\u017einu odabrati ako \u017eelite smr\u0161aviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Vjerojatno ste \u010duli da je najbolji na\u010din za mr\u0161avljenje ili izgradnju mi\u0161i\u0107a veliki broj ponavljanja s malim optere\u0107enjem. Ideja da \u0107ete napraviti desetke ponavljanja vje\u017ebe za biceps i dobiti mi\u0161i\u0107ave i isklesane ruke je na\u017ealost nerealna i vi\u0161e je mit.<strong> Temelj uspje\u0161nog mr\u0161avljenja ostaje <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)\">kalorijski deficit<\/a><\/strong> koji mo\u017eete posti\u0107i dijetom i dobro sastavljenim planom treninga koji ne smije nedostajati za trening s utezima, posebno kao sredstvo za odr\u017eavanje mi\u0161i\u0107ne mase. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako tijekom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenja<\/a> \u017eelite zadr\u017eati maksimalnu mi\u0161i\u0107nu masu, morate stalno dokazivati svom tijelu da vam je potrebna. To zna\u010di <strong>dati im dovoljno poticaja za odr\u017eavanje i rast.<\/strong> Da, dobro ste pro\u010ditali, \u010dak i uz kalorijski deficit mogu\u0107e je izgraditi mi\u0161i\u0107e. To se najbolje posti\u017ee odr\u017eavanjem sli\u010dnih te\u017eina i ponavljanja kao \u0161to biste radili za hipertrofiju (60-80% 1RM, 8-12 ponavljanja).<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ali to uglavnom ovisi o ukupnoj koli\u010dini obavljenog posla, <strong>zato bi mogao djelovati \u010dak i ve\u0107i broj ponavljanja s manjim optere\u0107enjem, \u0161to je blizu otkazivanja mi\u0161i\u0107a<\/strong>. Jednostavno trebate iscrpiti mi\u0161i\u0107e i tako izazvati metaboli\u010dki stres i druge prilagodbe treninga koje dovode do rasta mi\u0161i\u0107a. Kao i kod preporuka za hipertrofiju, mo\u017eda bi se isplatilo opteretiti mi\u0161i\u0107e razli\u010ditim brojem ponavljanja tijekom mr\u0161avljenja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome za\u0161to je trening snage va\u017ean za mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <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)\"><strong>Dijeta, kardio i trening snage. \u0160to je najbolje za mr\u0161avljenje?<\/strong><\/a><strong> <\/strong><\/p>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"Kako promijeniti optere\u0107enje tijekom treninga?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_promijeniti_opterecenje_tijekom_treninga\"><\/span>Kako promijeniti optere\u0107enje tijekom treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite promijeniti svoj trening ili tra\u017eite novi poticaj, mo\u017eete isprobati tehniku pove\u0107anja ili smanjenja optere\u0107enja. <strong>Napredniji sporta\u0161i, koji trebaju vi\u0161e varijabilnosti treninga<\/strong> kako bi pomaknuli svoje granice, smatrat \u0107e ga posebno korisnim. Mo\u017eete na primjer isprobati piramidalni ili drop set treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Piramidalna tehnika<\/h3>\n\n\n\n<p>U piramidalnoj tehnici postupno smanjujete ili pove\u0107avate optere\u0107enje.<\/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><p><strong>Tehnika uzlazne piramide:<\/strong> Sa svakom serijom pove\u0107avate te\u017einu dok smanjujete broj ponavljanja.<\/p><\/li>\n\n\n\n<li><p><strong>Tehnika silazne piramide:<\/strong> Sa svakom serijom smanjujete te\u017einu i pove\u0107avate broj ponavljanja. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[16]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Drop set tehnika<\/h3>\n\n\n\n<p>Ova metoda kombinira obje vrste gore navedenih piramidalnih tehnika.<\/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>Postupno pove\u0107avajte te\u017einu sve dok vi\u0161e ne mo\u017eete dizati ve\u0107u te\u017einu za odabrani broj ponavljanja,<\/li>\n\n\n\n<li>kada smanjujete optere\u0107enje i odmah (bez pauze) izvodite drugu seriju ponavljanja <span style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<p><strong>To \u0107e mi\u0161i\u0107u dati dobar trening, \u0161to \u0107e u kona\u010dnici pospje\u0161iti njegov rast.<\/strong><\/p>\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_znati_kada_povecati_tezinu\"><\/span>Kako znati kada pove\u0107ati te\u017einu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ako ste nekoliko tjedana radili mrtvo dizanje s 80 kg, va\u0161i su se mi\u0161i\u0107i vjerojatno ve\u0107 prilagodili na optere\u0107enje i oja\u010dali. To mo\u017eete zaklju\u010diti po \u010dinjenici da ova te\u017eina djeluje lak\u0161e nego prije nekoliko tjedana. Va\u0161e se tijelo ve\u0107 naviklo pa je mo\u017eda vrijeme da pove\u0107ate optere\u0107enje. To je jedini na\u010din da se pridr\u017eavate spomenutog <strong>principa progresivnog preoptere\u0107enja, \u0161to je klju\u010dno za pobolj\u0161anje performansi.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su smjernice za pove\u0107anje optere\u0107enja?<\/h3>\n\n\n<p>Proces pove\u0107anja optere\u0107enja ima svoja pravila. Ako dodate 1 kg u \u010du\u010dnju, to vjerojatno ne\u0107e biti dovoljan poticaj da tijelo pozitivno odgovori. Ali ako za isti broj ponavljanja dodate 30 kg, mu\u010dit \u0107ete se nekoliko dana, a mo\u017eda i ozlijediti. <strong>Najbolja je zlatna sredina.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Razmislite o pravilnoj tehnici<\/h4>\n\n\n\n<p>Neka pravilno izvo\u0111enje vje\u017ebe bude temelj. Dakle, prije nego \u0161to utezima vi\u0161e opteretite \u0161ipku, razmislite izvodite li tehniku vje\u017ebe ispravno i unutar svog maksimalnog opsega pokreta.<\/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\">2. Postupno pove\u0107avajte te\u017einu<\/h4>\n\n\n\n<p>Svaki tjedan pove\u0107ajte optere\u0107enje za nekoliko %. Op\u0107enito se preporu\u010duje <strong>dodati manje od 10% kako bi se smanjio rizik od ozljeda.<\/strong> Tako\u0111er, nemojte se bojati zadr\u017eati istu te\u017einu iz prethodnog tjedna ako se ne osje\u0107ate sposobnima za ve\u0107e optere\u0107enje. Mogu\u0107e je da se niste dobro naspavali ili se jednostavno ne osje\u0107ate najbolje. U tom slu\u010daju nema smisla pove\u0107avati pod svaku cijenu. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Isprobajte RPE metodu<\/h4>\n\n\n\n<p>\u010cak i najbolji program koji dobijete od trenera mo\u017eda ne\u0107e biti 100% prikladan za vas ili uva\u017eavati va\u0161e trenutno stanje uma. Svatko od nas je druga\u010diji i prolazimo kroz razli\u010dite faze. Ponekad se osje\u0107amo umornije, a kod \u017eena menstrualni ciklus igra va\u017enu ulogu. Ovo je jo\u0161 jedan razlog za\u0161to se <strong>metoda ocjene percipiranog napora (RPE)<\/strong> \u010desto koristi kada se pove\u0107ava radno optere\u0107enje i procjenjuje napredak. Ovo je ljestvica od 1 do 10, gdje je 1 najni\u017ei percipirani napor, a 10 je maksimum koji mo\u017eete podi\u0107i za vje\u017ebu. Ako na kraju serije osje\u0107ate da jo\u0161 uvijek mo\u017eete napraviti 2 ponavljanja, ovo je 8 RPE. Ako vi\u0161e ni jedno ponavljanje nije mogu\u0107e, to je 10 RPE. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U svom planu treninga mo\u017eete imati tri serije od \u0161est ponavljanja s RPE 8. Na ovaj na\u010din postavljate te\u017einu za koju smatrate da imate jo\u0161 dva ponavljanja nakon \u0161to zavr\u0161ite \u0161est ponavljanja. Me\u0111utim, RPE metoda nije prikladna za po\u010detnike. <strong>Posebno je cijene napredni sporta\u0161i koji dobro poznaju svoje tijelo.<\/strong> Kako pove\u0107avate optere\u0107enje, mo\u017eete dodati ponavljanja s odre\u0111enim RPE svaki tjedan ili, na primjer smanjiti broj ponavljanja i pove\u0107ati RPE s osam na devet.<span style=\"color: #ff6600;\"> [19]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Mo\u017eete dodati i vi\u0161e ponavljanja i serija<\/h4>\n\n\n\n<p>Mo\u017eete dobiti i novi poticaj za vje\u017ebanje dodavanjem dodatnih ponavljanja ili serija. To \u0107e <strong>pove\u0107ati ukupni volumen va\u0161eg treninga<\/strong>, \u0161to mo\u017ee imati pozitivan u\u010dinak posebno na rast mi\u0161i\u0107a. \u010cesto se koriste i <strong>superserije<\/strong> u kojima se, jednostavno re\u010deno, kombiniraju dvije vje\u017ebe. To mo\u017ee biti, na primjer, pregib za biceps, nakon \u010dega slijedi potisak za triceps bez pauze. U ovom slu\u010daju ne pove\u0107avate optere\u0107enje samo po sebi, ali preskakanjem pauze <strong>pove\u0107avate intenzitet treninga<\/strong>. Kao rezultat toga, to \u0107e va\u0161em tijelu biti novi poticaj na koji se mora prilagoditi. <span style=\"color: #ff6600\">[21]<\/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=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kada pove\u0107ati te\u017einu za trening?\" class=\"wp-image-415336\" style=\"width:843px;height:563px\" title=\"Kada pove\u0107ati te\u017einu za trening?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.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=\"Periodizacija_treninga\"><\/span>Periodizacija treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ra\u0161\u010dlanjivanje plana treninga na vremenska razdoblja pomo\u0107i \u0107e vam da<strong> postignete dugoro\u010dne i kratkoro\u010dne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/6-koraka-prema-zeljeznoj-samodisciplini-za-postizanje-fitness-ciljeva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ciljeve<\/a><\/strong>. Mo\u017eete prona\u0107i inspiraciju od profesionalnih sporta\u0161a koji obi\u010dno treniraju prema planovima podijeljenim u cikluse razli\u010ditih du\u017eina.<\/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\">Dijele se na:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>dugoro\u010dni ciklusi<\/strong> (makro ciklusi, obi\u010dno od nekoliko mjeseci do godinu dana)<\/p><\/li>\n\n\n\n<li><p><strong>srednjoro\u010dni ciklusi<\/strong> (mezociklusi, obi\u010dno nekoliko tjedana)<\/p><\/li>\n\n\n\n<li><p><strong>kratkoro\u010dni ciklusi<\/strong> (mikro ciklusi, obi\u010dno tjedan dana)<\/p><\/li>\n\n\n\n<li><p><strong>jedinice treninga<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U samom planiranju tada napredujete od dugoro\u010dnih makrociklusa do jedinice treninga. Po\u0161tujte svoje ciljeve, trenutno razdoblje i svoju osobnost. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U svom planu treninga ne zaboravite uzeti u obzir potrebu za odmorom. Nije potrebno stalno biti na 100% s idejom da \u0107ete samo tako posti\u0107i rezultate. Slobodno uklju\u010dite <strong>tjedan manjeg intenziteta<\/strong> svakih mjesec ili dva, tijekom kojeg smanjujete optere\u0107enje, broj ponavljanja, pa \u010dak i broj serija. Ovo \u0107e vam omogu\u0107iti malo odmora i sljede\u0107i tjedan vjerojatno \u0107ete primijetiti da vam ide bolje \u0161to se ti\u010de snage. <span style=\"color: #ff6600;\">[23] <\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zapamtite da <strong>potpuni<\/strong> <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)\"><strong>oporavak<\/strong><\/a> <strong>mi\u0161i\u0107a nakon optere\u0107enja snage traje oko 24-72 sata.<\/strong> Zbog vremena potrebnog za oporavak, preporu\u010duje se vje\u017ebati jedan dio mi\u0161i\u0107a otprilike dva puta tjedno.<span style=\"color: #ff6600;\"> [24]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Za inspiraciju o tome kako napraviti plan treninga pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako sastaviti kvalitetan plan treninga &#8211; savjeti, vje\u017ebe, naj\u010de\u0161\u0107e gre\u0161ke. <\/strong><\/a><\/p>\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_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u010ditanja dana\u0161njeg \u010dlanka vi\u0161e ne\u0107ete biti u nedoumici koliku te\u017einu koristiti tijekom vje\u017ebanja da biste postigli rezultate. <strong>Prvo \u0107ete izra\u010dunati svoj 1RM i idealan raspon te\u017eine i broj ponavljanja s obzirom na svoje ciljeve.<\/strong> Ako je sve kako treba, s vremenom \u0107ete mo\u0107i pove\u0107ati te\u017einu optere\u0107enja i ponovno napredovati u smislu snage ili rasta mi\u0161i\u0107a. Ali ne zaboravite na pravilnu tehniku i dovoljan oporavak. Ako svoju izvedbu dopunite i uravnote\u017eenom prehranom, uspjeh je gotovo zajam\u010den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate nekoga tko ne zna kako trenirati, ne zaboravite podijeliti ovaj \u010dlanak s njim. Ovi prakti\u010dni savjeti zasigurno \u0107e mu pomo\u0107i na putu do ispunjenja ciljeva.<\/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\/anabolizeri-i-stimulansi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\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-rast-misica\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Koliku te\u017einu i broj ponavljanja biste trebali odabrati ako \u017eelite pove\u0107ati snagu, izdr\u017eljivost mi\u0161i\u0107a ili raditi na rastu mi\u0161i\u0107a? U dana\u0161njem \u010dlanku prona\u0107i \u0107ete vodi\u010d za odre\u0111ivanje idealne te\u017eine za trening, a mi \u0107emo vam objasniti kako izgraditi mi\u0161i\u0107e.<\/p>\n","protected":false},"author":129,"featured_media":415227,"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":[132],"tags":[7184,7478,7256,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-422919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-rast-misicne-mase-hr","9":"tag-trening-hr","10":"tag-trening-snage-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>Koliku te\u017einu biste trebali dizati za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliku te\u017einu biste trebali dizati i izvoditi ponavljanja za rast mi\u0161i\u0107a, snagu ili gubitak te\u017eine? 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